April 29, 2009
Please keep your eyes on the road and peeled for runners and walkers and baby strollers and bikers. It's very, very important for you to respect all the feet and wheels on the roads and sidewalks. Just in case. Thank you.
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The hill was the perfect length and definitely steep enough to wear out my quads by the last couple repeats! It was a bit warmer that I'd expected, but I didn't notice much when I was pushing the hill repeats.
I used my arms like wings to work myself up the hill. I took advantage of the 2 minute recovery jogs to drink water and hopefully work some lactic acid out of my muscles. I was aware that I was huffing and puffing on the last uphill.
Painful, but good stuff, right?!
April 28, 2009
Growing up, my family was not so active. On the one hand, my mom had been a hardcore skier back in her college/grad school days, and my dad had been an avid bicyclist (biking to school and work way back in the 1940s (!!) and '50s and '60s). We occasionally went for (short) family hikes and once did a canoeing and cabin-camping trip in a south Georgia swamp with alligators all around us. I was enrolled in ballet classes until I was deemed to be too inflexible. On the other hand, I never played team sports; no kiddo soccer or t-ball or basketball for me. I was afraid of the ball. And falling. And scars. At one point in middle school, I played a little tennis but stunk at it.
But by 8th grade, I somehow decided I'd be a runner. I ran 8th grade track- the longer distances of 800 and mile, I think. Then I joined the high school cross country team. We ran on Cherokee Boulevard, did speed workouts around the soccer and baseball fields, got lost on the hilly 5 route, and I learned how to 'kick'(but not too much) at the very end of a race. My freshman year, I vacillated between the varsity (top 7 girl runners) and JV teams. I ran in the JV district championships in the pouring rain. The path was muddy; I loved it.
I also ran high school track- mainly to please the cross country coach and stay in shape. I thought the 4X800 relay was fun. But, honestly, running more one event at a meet kinda threw me off :O There was a big, fun 10K race in Knoxville (the Expo 10K) on the same day as an important track meet. I chose to do both. So I woke up early to race the 6.2 miles and then hustled over to a random high school track to run my events. I extend my apologies to my teammates.
By senior year, running cross country was a big part of who I was. The team's traditions and camaraderie were my home. I loved making up nicknames for teammates, singing songs to get pumped up before races, and team campouts. I loved the long runs, including the Big Ed's run, which involved running about 18 miles (part of the route was the shoulder of a very busy highway) from our school to another city that had an awesome pizza joint...After that run, we ate a lot of pizza :P
In college, I was an on-and-off runner. I had several terrific running routes around Providence. One gentleman friend (a college ex) told me I'd gained weight and would feel better if I ran. So I ate yogurt and iceberg lettuce salads and tuna fish. And I ran a lot during that hot and humid DC summer, but I don't think I did any racing. I remember sweating a lot. Yes, I lost some weight.
When I moved to the bay area, the weather was SO conducive to running. I went on short runs after school; lots of 30 minute runs to burn off the stress of teaching. I'd explore new neighborhoods and admire the scenery. I started connecting with other runners, and Carolyn and I decided to run a marathon- the 2001 Chicago marathon. That was almost 8 years ago. Woh....
April 27, 2009
It's awesome that it's week #1 for marathon training! I kicked it off with a 7 mile run, and, fortunately, my legs were definitely ready to run again. I am eager to feel the effects of adding a medium long run to my training. I think that running over 6 miles will add some endurance. Plus, runners high really kicks-in on runs over 6 or 7 miles, and I can always use some extra endorphins!!
What else is on tap for this week?
- Key 2- Hill repeats
- Key 3- Tempo 50
- Long run- 13.5- probably SF
April 25, 2009
Oh yeah, and I enjoyed a running-gear shopping spree chez Sports Basement! My loot included black Brooks running shorts (they're black and white and fit great), 2 pairs of running socks (one purple pair & one white/pink pair of Balega socks, which are absolutely, positively my favorite socks for running), an insulated water bottle, and some Luna moon gummy snacks plus electrolyte drink tablets...I think I'll be well-supplied for awhile :)
April 24, 2009
Well, today I ran a terrific loop that took me up Moraga Avenue, past Piedmont Park, and then down Mandana. The end of my run included cruising down Lakeshore and back around to Grand Avenue. My calypsos treated me well on the uphills and downhills, and I absorbed plenty of bright and crisp morning air! This run has inspired me to develop some more looping routes- yay!
April 23, 2009
Even though Carrie Bradshaw might not approve of them, I'm loving my squeaky pair of Brooks Adrenaline 9s!
Run happy. Of course, other people have different preferences about running shoe brands.
I decided that it was time for a new pair and thought I should upgrade to the newest model- the Adrenaline 9. Fortunately, running warehouse had that model on sale :) I'll probably end up ordering another pair soon because if you stockpile a shoe you really like, you don't have to worry about shoe shopping a couple months (and a couple hundred miles) down the road.
I have to admit that I think the grey/coral colors (which Brooks calls calypso!) are fun and pretty. My calypsos remind me of a Carribean steel drumming group, so they should be groovy on runs, especially those loooong marathon training runs!!
April 22, 2009
My foot and lower legs feel fine. No speedwork this week, but I'm really looking forward to another long run on Saturday! I think I'll try speedwork again next week.
The bigger running announcement is that I am going to be running the SF marathon in July! I'm excited to run 26.2 miles all around SF, including ACROSS the Golden Gate bridge. J and I decided that we'd been far too sane about our running for far too long- in other words, we hadn't raced over 13 miles in almost a year ;). I will post the training schedule soon.
April 21, 2009
April 20, 2009
I feel a connection to otters because they simultaneously seem so focused and relaxed, so odd and cute with slicked back fur. Otters work hard diving for food and resourcefully manage to crack open shellfish. Otters also know how to chill like villians by floating in the ocean...I confess that floating around is an absolute favorite of mine :)
So, otters don't run marathons and aren't really built for speed. And that's okay. I'm definitely not a cheetah or a deer or an antelope. I'm much more of an otter who just **happens** to run.
April 19, 2009
April 18, 2009
April 17, 2009
April 15, 2009
April 14, 2009
April 13, 2009
April 11, 2009
April 10, 2009
Garmalade really helped me latch onto the proper pace, and I think it's high time that I commit to always running with Garmalade to learn more about my pacing.
April 8, 2009
After a warm up jog/run to the track, I did three 800s. I felt strong during the 800s. I started them off speedy and concentrated on finishing them with a bit of a kick. All 800s were under 3:42. In January, my 800s were around 3:50, so this shows some significant improvement :) Next time, I should do four 800s, and I'd like to build up to six or seven (ouch!) 800s. I like ending track workouts with a 'cherry on top' 400. Today's 400 was in 1:43--which is quite speedy for my fatigued-by-800s legs!
April 7, 2009
Yes, the uphills take more work. I know training on hills engages my quads, and I love seeing new muscle definition! And I sometimes feel like a skier when I'm cruising downhill. When it's rainy, I occasionally worry about slipping and falling on slick descents. But the change of pace feels good and helps the time and miles pass by.
My next goal race is the SF half marathon on July 26, and it will be a hilly 13.1 miles. So I will continue to do workouts that include hills and will embrace the burn in my quads.
April 6, 2009
I took advantage of Oakland's warm and sunny weather by wearing a running skirt. The skirt is comfortable and lightweight and fits my waist/hips very well. Plus, the cuteness and funness of wearing the skirt makes me zoomier ;)
April 5, 2009
Key 1: 800s
- More fun at the track..The goal is to run the 1/2 mile repeats in sub 3:48!
- 25 minutes warmup; 20 min. at 10k pace; 15 min. cooldown. I will rely on Garmalade to get me closer to an even 8:25 min/mi pace.
- Will probably run up College Ave and add a hillyneighborhood loop at the end.
April 4, 2009
We ran 10 miles. We nearly ran 9.92 miles, and then realized that those extra 0.08 miles would make or break our athletic careers, so back around the block we went. I highly recommend Ella's for post-run brunching, and I especially enoyed the lemon ricotta pancakes:
This recipe fuses the lemon-ricotta pancakes at the Four Seasons with the hazelnut waffles at Balthazar. I adapted a recipe for cottage-cheese pancakes from "Joy of Cooking," adding ricotta, lemon zest, hazelnuts and more salt.Grated zest of 2 lemons
1/3 cup sugar
1 cup flour
½ cup finely ground toasted hazelnuts
2 teaspoons baking powder
½ teaspoon baking soda
1 teaspoon kosher salt
1 cup milk
3 tablespoons melted butter
2 eggs, separated
1 teaspoon vanilla
1 cup ricotta, strained of any liquid.1. The day before, rub together the lemon zest and sugar in a bowl. Cover.
2. Mix the flour, lemon sugar, hazelnuts, baking powder, baking soda and salt. In another bowl, whisk the milk, butter, egg yolks, vanilla and ricotta. Fold this into the dry ingredients. Whip the egg whites just until stiff, then fold them into the batter.3. Heat a pancake griddle. Lightly coat the surface with butter, then use a ¼ cup measure to scoop the batter. Cook until the pancakes appear dry around the edges, about 3 minutes, then flip them and cook for another minute or two.
April 2, 2009
Today was a cotton day because it was such a nice, sunny day, and I was really jonesing for a medium-long run at a moderate pace. So I put on my 2001 Chicago Marathon t-shirt and loved every step of the 60 minutes of running.