"You put the lime in the coconut..."

There's no better feeling than putting on a pair of really sharp shoes. I can't wait to try my new Altra Provisioness 1.5 running shoes. I work in the originals every day, and love the versatility of these shoes. The removable stability wedge makes for a nice "extra something" for uneven ground. It's amazing how a thin layer of flexible material can make such a difference in the feel of this shoe. I typically forego the stability wedge for work, but may make an attempt to use it for road running. 

With a busy season ahead, I'm so looking forward to integrating my new strength regimen into an advanced half marathon training plan. The simplicity of the strength regimen is really ironic. The strength gained from exercises like squats, planks, and leg lifts, using proper form and timing, can be really quite extraordinary. 

My goal of a sub 2 hour half marathon is within reach, and more reasonable than ever. 21-22 minute 5Kwould be pretty awesome. Looking forward to 2-3 minute increment reductions beyond that...  I don't think I'll ever be a 1:35 half marathoner, or an ultra runner. The concept of becoming the best middle distance runner I can be-- that's something I could certainly get into!! 

These lime green Altra Provisioness  have me feeling inspired...

Gearing up

Soooooo excited--- we're nearing fall training which has got to be one of the more comfortable seasons for running. There's nothing better than heading up to the track on a warm-ish night and the temperature feeling just right-- minimal humidity, and the clear, starry skies that come with it. I came across an article for an unseasonably warm solution to training and racing:

http://m.active.com/running/articles/4-ways-to-thrive-when-running-in-hot-weather.htm

The age old question of "how fast should I run for this random 85 degree hot, humid half marathon, when I trained for an 8:30 pace???" Thanks to this article and tool, the fear of bonking and dehydration are completely reasonable, and also, much more avoidable. 

For the first time in my running career, I signed up for 3 half marathons. I'm extremely excited for all of them, as I chose races across the spectrum- one is a local half- the scenic route for sure- perhaps 100-300 racers will enter. The second is a 3 hour distance from my home, a race I've always wanted to do- it caps at 5,000. The third is the Disney Wine & Dine Half Marathon, which is just absolutely mind boggling to me, still. I can't wait to enjoy all of these with my running buddies. Fall distance is my favorite. An advanced training plan should put me on the most reasonable path to sub 2 hour half's across the board.  

Basics

Some of the best workouts I've had lately have been on the hills of my college campus. My dad started walking campus after a whole lot of prodding, reverse psychology, begging, etc. a year or so ago, and he's loved it ever since. The track is great, but so many opportunities lie within those hills- both for scenery and for fitness. This man has been known to legitimately walk a 10:44 mile in competition-- it's amazing the muscles you use working out with him, compared to what you use during the same running workout. The humidity has finally dropped off here, so hopefully it'll make for some more comfortable cardio sessions. Until next time...

Moving right along...

Ever have one of those days? I've had one of those months... My running has been quick and to the point. A grandmother with cancer, a full house for 5 days, medicine by day, everything under the sun at night... it's been crazy, but it's been great. It's rained so much here that you get out when you can, do the best that you can, and chalk it up to mother nature. I enjoy running in the rain, but this summer is much different than what we're used to. Our family's 4th of July tradition of running/walking a race together took place again this year, on the hottest, most humid morning 4th of July I can remember. I started out at a nice 7:50 pace, and held for about a mile or so....and then not so much. I chose to back off to a light jog, as breathing became difficult. I still finished in under 30 minutes, which was not horrible considering the circumstances. I enjoyed a beautiful Saturday morning run this past weekend. Call it bridal jitters, but I can't imagine having started my wedding day out, any other way! The release, the peace, the 'make it what you want it,' feel of running, is what makes the sport so very sweet.

Growing pains?

12 years ago this month, I underwent a lateral release of my left patella. Just last week I answered questions about my fitness level and discussed injuries with a family member. He asked whether my knee ever cropped up, and I said "naaaahhh. Not in years". 

Rule number one: "Let sleeping dogs lie..."

I'm thinking this ache is from the higher intensity weight training I've been doing but I'm not really up for quitting. I've been walking a lot- some running-- enough to stay very fit while walking enough to make it comfortable. 

Folks always say that runners are stupid- pushing through injuries and pain. I think the mindset that controls pain and your response to endurance activities has a lot to do with where you've been. When you've been to hell and back with injuries, perspective comes a little more easily....

Core principles...

Some of the most beneficial training I've done recently has been done in less than 35 minutes, in the comfort of my own bedroom. I started a "Spartacus" style workout, and in as little as 30 minutes, 3 times per week, for 2 weeks, I've seen my body transform. I can't imagine how things are going to look at 5-6 weeks out...

Three separate groups of three exercises is enough to engage just about every muscle you could think of. You run through the first three exercises twice, the second three twice, and the third three twice. That's it- 40 seconds on, 20 seconds rest- the focus is on quality, not quantity, and that's just the ticket!

While many of these workouts exist, this is the one I've chosen: http://www.bodybuilding.com/fun/spartacus-workout-the-triple-set-scorcher.html

Good luck, and enjoy :)

It's been a good week...

Last weekend I ran my first 9K- boy was it awesome. I wish I had known going into it that it was about 60% trail running. I showed up in my Altra Delilah minimalist runners. Needless to say, I felt every rock- but I kind of loved it. I think with the lone peak's or even the provision, racing like that would be a complete joy. I finished the 5.6 mile jaunt in just over 49 minutes- a 78th place finish among 273 runners.

Two days later, still a bit sore, I showed up for the local memorial race for a young man who passed away 3 years ago- the result of injuries sustained in a car accident. Super sad situation but overwhelming support for his family and the high school cross country team. I heard that over 500 showed up for the walk/run. It was a challenging course- more so than you'd think. I knew better, as I've run it in training quite a few times.
A nice sized incline was just around the corner from the start, and rolling hills followed. It was nice to see everyone cheering at the high school at the finish of the race. Great support for a great memorial race. 1st place in age group, and got to see a lot of great people I don't see enough.