Wednesday, December 31, 2008
It is worth mentioning, as I did on my other blog, that we recently adopted a dog named Moxie. She is 3 years old, so old enough to go on runs, but she is just as out of shape as I am...I took her with me today and she was huffing and puffing right along with me. It's somehow comforting that she and I are on the same level, although I think she will get better than me pretty soon! Still, it's nice to have a companion on my runs, no matter how awesome she will soon be.
And on a sentimental note, while I think 2008 will probably go down in history as one of my worst running years (although that statement puts a lot of pressure on my future running self), it will always hold a special place in my heart because this was the year I finally got serious about running and my health. This was the year I did my Couch to 5K plan and actually saw it through to completion. This was the year that I was mad when I was sick because I couldn't run. This was the year I finally had enough of the baby weight (4 years later) and was ready to get rid of it. This was the year Angela and I started talking on the phone every day (sometimes multiple times!) so we could discuss running. This was the year I ran over a mile without stopping and didn't die. In short, I became a different person this year, and I love it.
Tuesday, December 30, 2008
Monday, December 29, 2008
The memory of my good run from 3 days ago is still with me, and I hope to have another one like that soon. I'll keep chasing that good run.
Sunday, December 28, 2008
Saturday, December 27, 2008
Friday, December 26, 2008
In reality the course wasn't all that hilly, but there were two notable slopes that we had to try extra hard to get up. My total time was 32:11 and according to Google maps, we ran 2.9 miles. I really, really, really hope that is true, because I was starting to get pretty discouraged with my 15 minute runs. I seem to be the type that has a few really bad runs followed by one good one, just to keep me interested enough to keep running.
Wednesday, December 24, 2008
Monday, December 22, 2008
I really picked up the pace and got back home safely. I only ran for 12 minutes, which was a bummer, but I covered over a mile, so that means a faster pace than usual for me. I guess it was better than nothing.
Saturday, December 20, 2008
Happily though, I completed it, with an official time of 37:50. I walked for about 90 seconds when we had about 1/2 mile left-there was a giant hill that I ran up part of and walked the rest to catch my breath. I'm glad I did because it allowed me to finish strong. My husband and daughter ran with me, and I loved that. I can't wait until Laura is old enough to be running with us instead of riding in the stroller.
I don't want to spoil Angela's post by giving away her time, so I'll just say this: she totally rocked it!!
Thursday, December 18, 2008
Tuesday, December 16, 2008
Monday, December 15, 2008
On the plus side, our guilt over the bad run drove my husband and I to do some yoga for the first time ever. It was really hard! We were both sweating and sore by the end of the 20 minute routine but it made me feel better about the bad run. I hope to continue with the yoga and gain some more strength and flexibility. That can only help my running, right?!?
Sunday, December 14, 2008
Friday, December 12, 2008
Thursday, December 11, 2008
I'm embarrassed to report that I ran one mile. That's it. And I had to force myself to do that. The only plus side is that I ran it in 10:30, which is a quicker pace than I usually do. That in itself is embarrassing too. I long for the day that 10:30 is a super-slow pace. While I'm dreaming, it would be nice to be able to run more than a mile.
Tuesday, December 9, 2008
Note that we can be identified at the back of all of the runners in one of these photos, if you look for Claire's green jacket - a good ego boost to start at this point, because we passed about two-thirds of these people (ok, so they were walking and pushing strollers...not the point!) about 30 seconds into the run. Yes, we're THAT awesome!
Monday, December 8, 2008
I registered my husband and I for the Reindeer Run on the 20th. I hope I'll be able to do that race, it starts out with a huge hill which makes me nervous!
Sunday, December 7, 2008
It was downright cold today, so cold that my husband even gave in and wore a long-sleeved shirt and gloves on the run. This from the guy who ran in shorts and a T-shirt while living in Missouri last winter. I met my goal and ran for about 1.5 miles, then walked for 2 minutes, and ran a little bit longer. Altogether I ran for a little under 25 minutes, which I was pleased with. I am definitely getting back into running after being sick for so long, so I am making a point not to push myself too hard. 25 minutes of running with walking sprinkled in does not please me, but it's better than nothing! Hopefully in about a month or so 3 miles will be my "normal" run. I have a lot of work to do before then.
Thursday, December 4, 2008
Monday, December 1, 2008
Sunday, November 30, 2008
Friday, November 28, 2008
Thursday, November 27, 2008
Now I'm off to make my contributions for dinner: mashed potatoes and peanut butter cookies. Yum!
Wednesday, November 26, 2008
I went out today with the goal to do one mile. I knew I had to meet that goal or I would feel like I was starting all over again. So I was pleasantly surprised to be able to do 2 miles fairly easily. It took me 23 minutes, not so bad for a girl who was just in the ER on Saturday! I don't think I could have run another mile, but walking would have been no problem. If I continue to feel this good (or better), I know I can complete the race next Friday. Hopefully I can get in a few more good runs before then!
Monday, November 24, 2008
Sunday, November 23, 2008
Friday, November 21, 2008
Thursday, November 20, 2008
I did get some good advice today though from the dad of one of Laura's classmates. He said on race day (he'll be doing the 10K), he plans on wearing something to cover his mouth in the beginning of the run, so the cold air doesn't mess him up too much. He thought that would be a good idea for someone like me (he meant an asthmatic, not a loser, luckily), and even more so if I am still getting over being sick. I think Daniel has something like that so I will steal it from him and hope that it helps me. I know just what he means though-my run on Tuesday was almost painful in the beginning with the cold air just slicing my lungs. I'm sure that probably contributed to my current low health, but it was worth it since I loved that run!
Tuesday, November 18, 2008
Curosity has brought me to this blog and I could not help but be aspired. Is that a word? Not sure....anyway. I found the blog to be very aspiring and really wanted to get in on the fun. Running and fun somehow, however, are not two words I commonly use together. Maybe that is about to change. My first challenge is to get my treadmill fixed. Currently not in working order and has become more of a coat hanger, pant hanger and dust collector than an actual object to make me look and feel better. Will have to call and see if that can be fixed tomorrow. The idea of starting off running in this cold weather just does not sound like an option for me at this point. But big butt and legs were never my first option in life either. Missed out on big boobs option too. Anywho..........thanks for the aspiration from the blog which will aspire me to run. Can't wait to let you know how this goes!!!
But I was prepared-Angela and I went shopping today and among other things (running shirts for her, candy for me-no wonder I can't run very fast!) we bought matching headbands that keep your ears warm and even have a hole for your ponytail. I was so excited to try mine out, so once Daniel came home we bundled up Laura and set out. I made Daniel push Laura this time to give myself a break.
I did my mile loop twice, and then an extra mile through the neighborhood. I'd say it was right around 3 miles, maybe a tad over. I finished in 36:30, not too bad at all. It was really cold, and got windy towards the end, but I was so excited to be out running that it was all worth it. I think though, that I tend to have pretty good days after I haven't run for a while, so I don't know if I'll fare so well again tomorrow. But if I still feel okay, I hope to run with Angela tomorrow. Maybe I can make it around the park three times!!
Monday, November 17, 2008
Sunday, November 16, 2008
Saturday, November 15, 2008
I was so exhausted at the end and I know I could not have ran an extra mile. I could have walked another one no problem though, which is encouraging. Hopefully next time I run without Laura it will feel easier. This has been a couple of bad days in a row, so I am hoping soon I will have a good run!
Friday, November 14, 2008
Thursday, November 13, 2008
Going to locate the Aleve, and then go to bed. My legs are tired!
On the plus side, I think running on the treadmill allowed me to run faster than normal, although it burned up a lot of energy! I ran for 25 minutes and was on the treadmill for 35 minutes altogether. Covered a tiny bit over 2.5 miles. I suppose that's quite an improvement from a month ago but I'm just not satisfied. I felt like I should have been able to run for 30 minutes today and covered 3 miles. My running over the next few days will probably include pushing Laura in the stroller which always slows me down. Hopefully next week I can get in a 3 mile run. I really want to experience that before the race.
Wednesday, November 12, 2008
Monday, November 10, 2008
On the plus side, a rather plump squirrel saw me running and I like to think he was impressed.
Sunday, November 9, 2008
Saturday, November 8, 2008
-- Walked about 3 minutes
-- Ran slowly for about 3 minutes
-- Ran two ten-minute miles (20 minutes total)
-- Walked for about 2 minutes
-- Ran the last 2 minutes...
Total time - 30 minutes
Total distance - 2.77 miles
Slightly better than yesterday in terms of distance....but it felt better because of the longer, quicker run in the middle...
I've finally decided I need a formal plan to make sure I continue to improve...and that I need a Shuffle, and new running clothes...
Friday, November 7, 2008
Thursday, November 6, 2008
Many of these are self explanatory; others you will find more info about below.
AG is Age Group.
AR is American Record
AT is Achilles Tendon.
BQ is to Boston Qualify as in qualify for the Boston Marathon.
C25K is couch to 5K.
CR is course record
DFL is Dead &$%&* Last
DNF is Did Not finish
DNS is Did not start
DOMS is delayed onset muscle soreness
ED is an eating disorder.
EIA is exercise induced asthma
EPO refers to Erythropoietin; in the running context generally means a performance enhancing drug.
FE is a "forum encounter" -- to meet someone from here face to face.
FF is a fast finish
GA[b/] is general aerobic
[b]GPS is global positioning system; see Garmin below.
HR is heart rate
IOC is International Olympic Committee
ITBS refers to the illotibial band syndrome, a common overuse running knee injury.
LRS is local running store.
LSD is long slow (steady) distance.
MP is marathon pace.
MPM is usually minutes per mile
MPW Miles per week.
MHR is maximum heart rate
MTSS is Medial Tibial Stress Syndrome; another name for "shin splints."
NB is New Balance, a shoe company.
NSAID is a non-steroidal anti-inflammatory drug; ie Advil, Aleve, Motrin, etc.
PDR is Philadelphia Distance Run
PF is plantar fascitis
PM as used here is a personal message, a private communication
PR and PB is personal record or personal best.
PT is physical therapy.
PW is personal worst.
Quads quadriceps muscles in the front of the thigh
RD is Race Director
RHR is resting heart rate
ROM is range of motion
RR is race report or running related
RT Running Times.
RW Runner's World.
SFX is stress fracture
TM is treadmill
USATF is USA Track and Field
WR is world record
XC is Cross Country
XT is Cross training
* General Running Terms
10% Rule is a general guideline that says don't increase your weekly mileage by more than about 10% each week. An alternate rule is Daniels' rule not to increase more than the number of workouts you do per week; i.e. if you run five times per week, then you can increase by five miles a week.
Aerobic means simply that something requires oxygen. Aerobic exercise requires the heart and lungs to work harder to meet the body's increased oxygen demand. Contrast with anaerobic.
Anaerobic means simply without oxygen or not requiring oxygen. This is exercise performed at a high intensity and requiring a rate of energy production greater than that supplied by aerobic respiration.
Base is how many miles you are running; for example if you run 30 miles per week, that is your base. This is somewhat simplified, but gives you the general idea.
Carb Loading basically this just means trying to maximize the storage of glycogen (a form of energy) in one's muscles before a race.
Chronograph is a fancy name for a runner's watch. The stop watch mode where you time your runs is known as the Chronograph mode.
Cross country is usually a fall sport at the high school and college levels; it is a running event in which runners must run a course consisting of varying terrain. In team events, the first five runners to cross the finish line score for their team. The team with the low score wins. 1 point is awarded to first, 2 points to second, 3 to third and so on. A perfect score in a Cross Country meet is 15 points.
Cross training is another aerobic exercise such as swimming, cycling, cross country skiing used to complement running or when you are injured and can't run.
Couch to 5k is a beginners running plan. Couch 2 5K site.
Doubles refers to doing two runs in the same day. Singles would be doing just one run. So if someone says "I did 50 miles this week, all singles" they are saying "I ran 50 miles this week, all as once-a-day runs."
Elite refers to those really super fast folks who usually don't have to pay for shoes because they get them sponsored.
Fuel Belt a type of belt you wear around your waist that has holders for bottles to carry fuel or fluids. Other types include Amphipod (a brand) and Camelbaks (which are like back packs that you carry water in0.
Gallowalking refers to walking at certain fixed intervals, such as one minute in ten, during long runs. The phrase is named for Jeff Galloway. Also called a run-walk.
Ghost Runner is the guy (imagined or not as the case may be) that is on your heels about to pass you, used for motivation to keep up the pace. (thanks to Chuck for this one.)
GU is a type of energy gel. It's a brand name, but it's used as a generic for gels. Gels are a semi-liquid sugary snack used for a quick energy burst. Sports beans are a jelly bean product related to GU. Cliff Blocks are another similar product. Hammer Gel is another product. Etc.
Hashers or Hash House harriers are self proclaimed "drinkers with a running problem."
Heart is obviously an organ in your chest, but it also is often used in running to refer to your courage, drive, desire.
Ice Bath is what it sounds like, taking a bath in ice to help prevent next day soreness.
Jog is basically running at a slower pace, often to recover between intervals. Jogging is subjective rather than objective. One person's jog can be another person's run.
Junk miles are runs at an easy pace done in order to reach a weekly or monthly mileage total rather than for any specific benefit. A lot of people say no miles are junk, though!
Laps and Splits are your times in a race or workout at several measured intervals. Laps would be this for example, a 36:00 minute 4-mile run might have mile splits of 9:00, 8:50, 9:10, 9:00. Splits technically refer to cumulative times, e.g. if you are running 8:00 min/miles, your split times will be 8:00 @ Mile 1, 16:00 at Mile 2 and so on. Negative splits refers to running the second half of the race faster than the first. The opposite is a positive split where you run the first half faster. Even splits would be running essentially the same time for both halves of the race. (Thanks to Toronto Guy for clarification on this one.)
Master is an athlete 40 years of age or older.
Out and back means a course you run out a certain distance, then turn around and run back. A loop is simply that -- you start in one spot and run in a big circle.
Personal Record or Personal Best means you ran your best time at the distance. Can be used as a verb "I PRed this weekend at the local 5K."
Pheidippides was this awesome Greek dude who ran the 24 miles or 39 kilometers from Marathon to Athens in 490 BC with news of a Greek victory over the Persians. After delivering the message, he collapsed and died. Marathons are named for his feat. (It's a long story about why it's 26.2 versus 24 ...)
Road Kill - You become road kill when during a race you are passed by a faster runner. (thanks to Chuck for this one)
Runner is a person who RUNS. Please stop asking what is the difference between a runner or a jogger. If you're interested enough in the sport to come here, the chances are excellent that yes, you're a runner no matter how slow or fast you are or whether you ever enter a race or not.
Runner's High is a feeling of happiness and euphoria following running. Seems to be caused by endorphins. Not everyone experiences it.
Snot Rocket is a way to clear your sinuses when you're running; as in "I launched a snot rocket." Ask the board for technique suggestions. Also known as a farmer's blow.
Sprints are usually the races 400 meters and below in track and field. To sprint means to run as hard and as fast as you possibily can, usually for a relatively short distance.
Streak means you run at least one mile continuously for such and such number of days, weeks, months, or years in a row. These can get VERY long.
Triathlon combines swimming, biking, and running, usually in that order. There are various distances.
* Medical Terms
If you have a medical problem, you should always seek the advice of a competent medical professional, not this board.
Acetaminophen is brand name Tylenol. A pain killer that does not have anti-inflammation properties. Compare with corticosteroids and NSAIDs below.
Achilles Tendonitis is a painful and often debilitating inflammation of the Achilles tendon (heel cord).
Also sometimes called Achilles tendinitis.
Analgesic a drug that relieves pain. Can be anything from Tylenol to Vicodin to even "harder" stuff ...
Anterior is front.
Bonk means to run out of energy, to "hit the wall" ... It's not fun.
Corticosteroids are drugs such as Medrol, prednisone, or cortisol. They are used to reduce inflammation by signalling tissues to break down. They are very powerful, useful drugs but have side effects, especially with long term use. Compare with NSAIDs (below).
Diuretic is a drug that increases the rate at which water is excreted through the kidneys.
Electrolytes are minerals such as sodium, potassium, magnesium, and calcium that are used by cells to give rise to nerve impulses and muscular contractions. In layman's terms: these are important. You can get them through sports drinks.
Hyponatremia literally means water intoxication. If you take in too much water during competition it can cause an abnormally low level of sodium in the blood. This may be fatal.
Illotibial Band Syndrome refers to pain in the fibrous tendon band (aka the IT band) that runs from your hip to the outside of your knee; pain is common in the outside part of the knee.
Lateral is outside or facing the side of the body -- i.e. wear on the lateral part of your shoe is wear near the pinky toe.
Medial is inside or facing the middle of the body.
Mitochondria is the "powerhouse" of your cells -- they provide energy for the rest of the cell by oxidizing nutrients to produce ATP.
Morton's Neuroma is an enlarged nerve that usually occurs in the third interspace, which is between the third and fourth toes. The most common symptom of Morton's neuroma is localized pain in the interspace between the third and fourth toes.
NSAIDs are non-steroidal anti-inflammatory drugs. Most are available over the counter (OTC) and include Aleve, Advil, Motrin, etc.
Orthopedist is a doctor who takes care of injuries involving bones, structures, etc.
Over training is when a runner trains too much too soon and leads to fatigue, injury and/or burn-out. Symptoms can include being irritable, a higher than fast heart rate, no desire to train, etc.
Patella is your kneecap.
Plantar Fascitis is an often chronic problem of the foot that can be very painful. Pain is usually located in the arch near the heel. In most cases of plantar fasciitis, pain is more severe following periods of inactivity.
Piriformis is a pain in the butt - literally! In more technical terms this is a condition in which the piriformis muscle irritates the sciatic nerve, causing pain in the buttocks and referring pain along the course of the sciatic nerve.
Podiatrist is a medical doctor specially trained to take care of feet.
Posterior is back or behind.
Primary care doctor sometimes referred to also as a PCP (primary care physican) is basically your family doctor. Often the first person you'll see for a running injury; they may refer you to perhaps an orthopedist or a podiatrist for further treatment. There are also doctors who specialize just in sports medicine as well.
RICE is Rest Ice Compression Elevation -- what you should do in general with an acute (new, fresh) injury for the first 24 hours or so.
Runner's Knee is a condition called Chondromalacia patella. That's why we call it runners knee. Toronto Guy adds: Runner's knee is also commonly known as PFS (Patello-Femoral Syndrome) It's your kneecap (patella) rubbing on the front of your thigh bone (femur). Most often caused by overuse - doing too much too soon - ostheoarthritis, insufficient muscle development and/or improper alignment, including wrong or worn-out shoes or running on slanted pavement.
Runner's Trots refer to gastrointestinal problems on the run. AKA "Digestion Disasters!"
Seamoiditis is inflammation of the sesamoid bones. In humans it occurs on the bottom of the foot, just behind the large toe. Pain in the forefoot under the pad of the big toe may be this.
Shin Splints is pain anywhere between your knee and your ankle. Could be a stress fracture, medial tibial stress syndrome, compartment syndrome ... Multiple causes, multiple solutions, even possibly multiple possible injuries might be causing it. Very common, especially in new runners. Toronto Guy adds that: "Shin splints are more of a symptom of an underlying condition than a condition in itself. One other reason could be inflammation of connective tissue (periosteum), known as periostitis. Shin splints are typically manifested as anterior (front of lower leg) or medial (inside, facing the other leg) pain. A pain in the back of your lower leg is not shin splints, it's probably a calf strain."
Stitch is a side cramp, usually on the right side.
* Types of Runs
These are some different types of runs you will see referred to on the board. All of these types of runs are done to accomplish different goals and objectives.
"_______ pace runs" refer to running your predicted or expected race pace. So if a workout were to call for doing miles at "marathon pace," that means running at your predicted marathon pace per mile. That could be anything from 5:00/mile for someone fast to 12:00 minutes a mile for someone slower. A 5K race plan may call for doing intervals (explained below) at your 1 mile race pace. A good way to figure out your expected paces is to use an online calculator. The McMillian Calculator is excellent.
A tempo run is a run at around your 10K race pace (or about 80-85% of your heart rate or so). Traditionally tempo runs were 20 minutes or so in length, but they vary. It's often described as being "comfortably hard" -- it's a challenging, but managable pace. You want to finish a tempo feeling challenged, but not exhausted. Most tempo runs consist of ten to fifteen minutes of easy running, then the tempo part, then ten to fifteen minutes to cool down. Tempo runs build speed and teach your body to run at a certain pace.
Related to tempo runs are cruise intervals. Like tempo runs, these runs are designed to help you learn to deal with the accumulation of lactate; they are sometimes called lactate threshold runs. Don't worry too much about what that means right now. Cruise intervals are usually 3 to 15 minutes in length, with 1 minute or so of recovery for each five minutes of run time.
A fartlek is a fun word that you can say and make non-runners snicker. It simply is an informal way of doing speed work. It's a Swedish word meaning "speed play." In a fartlek, you would run hard to say the next telephone pole, then slow down, then run hard again to the next object. It's just basically bursts of speed in the middle of a workout. It can be easy or hard. There's no set distance or speed, it's very loose and informal. Fartleks are good for a beginning runner who wants to dabble in speedwork.
Intervals (sometimes called "repeats") usually refer to track work, though you can do them elsewhere. Usually intervals consist of a set distance (say 400 meters, 800 meters, a mile) that you run at a set, usually fast pace. Between the intervals, you would recover by either jogging slowly or walking. People often do them on the track because the track is obviously measured. An example of an interval workout might be 4x800. This means you are going to run four sets of 800 meters (or about a half mile) at a certain pace. Between those faster runs, you will walk or jog to recover. Often an interval workout will give you the pace you're supposed to run and the time you should take to rest. Usually rest time is roughly equivalent to how much time it takes you to run the distance. So in our 4x800 example, if you were doing the 800s in 4:00 minutes (8:00 mpm pace), you would take about 4:00 rest. Intervals build your pace and speed.
Some types of intervals ... Repetitions which are a form of intervals that are faster and shorter than VO2max intervals with full recovery betwen them (usually 4-6 times as long as the repetition). These are used for improvement of anaerobic capacity, running form and running economy. Ladder which means an interval workout of increasing interval lengths, such as 200-400-600-800 meters. A Cutdown which is the opposite of a ladder or an interval workout of decreasing interval lengths, such as 800-600-400-200 meters. Pyramid is a combination of a ladder and a cutdown, such as 200-400-600-800-600-400-200 meters. (thanks to Jim2 for defining several terms in this section.)
Just a brief word about the track .... If you visit the track to do a workout, know that most tracks are 400 meters in length. (There are some quarter mile tracks, but most are 400 meters.) A mile is roughly equivalent to 4 laps around the track. A mile is actually a little longer than 1600 meters. If you want to do a true timed mile, find the common finish line. (It's usually located at near the end of the straightaway in front of the home stands. Usually has numbers painted there.) Go back 9 meters and there should be a line. Thats where the mile would begin.
Long Runs are typically 25-30% of your weekly mileage or so and are usually done once a week. These are usually done at a comfortable, fairly easy pace. We often refer to them here as LSD -- long, slow distance. An appropriate long run distance is determined by your goals. A long run might be anywhere from 5 miles to 25 or more (for an ultramarathoner).
The easy run or a recovery run is simply a run at an easy pace done for recovery purposes or just simply enjoyment. Most of a beginners runs should be easy runs.
Jogs usually refer to slow running done to recover between intervals. Runners and (especially) non-runners will sometimes use the term "jog" for a slow run for exercise. Runners tend to prefer to refer to what they do as running; but usually know that if a non-runner refers to you as a jogger, they probably don't mean any harm.
You will also hear about hill repeats -- these typically are runs up a hill to build strength. I personally hate hill repeats, so I prefer to run hilly courses instead.
Strides are short, controlled bursts of running of 50 to 150 meters designed to improve efficiency, work on form, etc. Often done at the end of a run.
Warm Up is a period of slower running prior to faster running. Cool down is slower running at the end of faster running. This is also sometimes called a warmdown.
* Runner's World Plan Terms
These are quoted from Runner's World from their training plans. If you're following one of their plans and you're lost on terminology, this may help you out.
AI or Aerobic Intervals. You push the pace. But just a little. Find a tempo that feels somewhere between comfortable and "Hey, I'm workin' a little here." Don't run this too hard. Trying to add too much intensity while you're also increasing mileage spells I-N-J-U-R-Y. When you finish the timed AI, jog very slowly until your breathing returns to normal, then work back into your regular pace. On all other days, just run your assigned miles as you feel.
GP or Gentle Pickups At the end of your run, walk for several minutes, then slowly increase your leg turnover on a flat stretch for 100 meters--the straightaway on a track--up to the point where you start to breathe hard. Hold it there for 10 to 20 meters, then gradually slow down. Walk to full recovery before you start the next one. The purpose of both AI and GP is to improve your stamina, leg speed, running efficiency, and to make your normal pace feel more comfortable. What's more, this kind of up-tempo running adds variety to your training. Always a good thing.
Pace Intervals (PI): Relatively lengthy repetitions at your goal half-marathon per-mile pace to build endurance and develop pace judgment.
Cruise Intervals (CI): Run at 10-K race pace to promote stamina and the ability to run strong when tired.
Speed Intervals (SI): Run at 5-K race pace to promote relaxed speed and a sense of comfort at your considerably slower half-marathon pace.
Strides (S): Over 100 meters, gradually accelerate to 90 percent of all-out, hold it for 5 seconds, then decelerate. Walk to full recovery after each.
Fatigue Fighter Intervals (FFI): FF Intervals combine Speed and Pace Intervals nearly back-to-back-to-back (very short recoveries) to work on maintaining pace and staying relaxed as you gradually tire. Yes, they're challenging. Jog five to seven minutes easy between sets.
Long Run (LR): This means a moderate pace (roughly 60 to 75 seconds slower than your half-marathon goal pace); Long Run Stamina (LRS) means to run 3 to 6 miles at half-marathon goal pace in the middle third of the run; Long Run Fartlek (LRF) means to alternate one minute at 10-K pace with one-minute jogs in the middle third of the run; Long Run Fast Finish (LRFF) means to run the final 15 minutes at 10-K pace.
* Physiology Terms and Abbreviations
Economy: in simplest terms how much oxygen you use when you run.
Cardiac Drift is where your pulse and heart rate increase despite the fact your pace stays same -- often is due to dehydration or a rise in temperature. Also called "cardiac creep."
Kinesology is the study of muscles and their movements.
LT means lactate threshold (see tempo runs).
Lactic Acid is a substance which forms in the muscles as a result of the incomplete breakdown of glucose.
Stroke volume is the amount of blood pumped by the left ventricle of the heart in one contraction.
VDOT comes from Daniels' book "Running Formula" -- it is a measure of your running ability based strictly on race performance. From your VDOT, you can estimate your performances at other distances or get the speeds you should do certain workouts at. VDOT is kind of like a practical or effective measure of V02Max (see below). Here is a VDOT calculator.
vLT means the velocity (pace) at which lactate threshold is reached.
VO2Max is the maximal amount of oxygen that a person can extract from the atmosphere and then send to the body's tissues. You can use your current VO2Max to estimate your times for intervals, for example. (Find your vo2max by entering a recent race or run time.)
vVO2max means the velocity (pace) at which VO2max is reached. (again thanks to Jim for contributing here.)
* Race Related Terms
Aid Station also called a water stop is a place along the course where you can get water, Gatorade, etc. In ultras, these may have many amenities; in a local 5K, probably just water.
Anchor Leg means the last leg in a relay. More commonly used in track.
Award Ceremony is held at some point after a race to hand out awards to the winning runners. Check with the race director for details.
Bandit is someone who runs in a race who hasn't registered. This is frowned upon.
Bib is what you call your race number. In running, it goes on the front of your shirt or shorts.
Boston Qualify (aka BQ): To meet the standard to urn in the Boston Marathon. The Boston Qualifying Standards from the Boston Athletic Association. Sometimes used as a verb -- "I BQed at Chicago."
Chip refers to a little thing you tie on your shoe that measures finishing time when you cross a mat in a race.
Chip Time In chip-timed races, time elapsed between the moments a runner crosses the start and finish lines. For elites who line up right at the start, chip time equals gun time. For everybody else, chip time is usually better than gun time, because it takes some time to reach the start line for runners who are lined up at the back.
Chute typically found at the finish line of a race -- usually a roped off area where the officials collect the tear off part of a bib or order the runners as they finish.
Clydesdale a larger runner, usually who meets a certain weight requirement amount. Used as a division in some races. Sometimes the female Clydesdales are called fillies; this is also sometimes called the Athena division.
Corrals In large races, participants are often divided into starting corrals based on their past performance or expected finishing time. The goal is to ensure that slower runners do not get in the way of faster ones.
Draft to run behind someone, so as to let them break the wind resistance.
Expo is often held before larger races like marathons, where runners pick up race packets and get race/running related gear and goodies. (Thanks to Digital Man for this one.)
False start means to jump the gun. Much more commonly used in track and field than road racing.
Gun Time Time elapsed between the official start of the race, and the moment a runner crosses the finish line. Race start used to be signaled by a starting gun, hence the name. Today it's mostly air horn. (Thanks to Toronto Guy for contributing several in this group.)
Hardware refers to winning some sort of an award at a race. "I brought home hardware" means "I won an award."
Kick is usually used as in "finishing kick" -- simply means running harder at the finish line, the last final sprint.
Kilometer is about .62 of a mile. 5K = 3.11 miles. 8K = 4.97 miles. 10k = 6.22 miles. Etc.
Marathon a distance of 26.2 miles, or 42.2K.
Metric Mile is the 1500 meters.
Pack runners who run in close proximity to one another.
Point to Point means you start at one point and run to the next. So a point-to-point 5K would start at one location and finish at another location 3.11 miles away.
Rabbit is someone who goes out with the intention of setting a fast pace in a race, but then often drops out.
Relay where one runner runs one leg or section of the course, then passes off to another ... etc. In track, the relays commonly include the 4x100, 4x200, 4x400, 4x800. The team is made up of four runners; each runs one leg of that distance. This is pronounced, by the way "four by 100" or "four by 800." These might also be called the 400 meter relay or 3200 meter relay.
Relay Meet usually refers to a track meet where the events are mainly relay events rather than individual events. When I ran track, we had some special relay events like the 4x1600, Sprint and Distance Medleys, etc.
Sandbag means to act like a slower runner or say things to mislead your opponent into thinking you're not competition.
Steeplechase a long distance track event that involves hurdling and a water jump.
Stick is the baton carried by relay runners in track and field.
Sub is used often to say "sub-3" or "sub-20" or "sub-30" ... It simply means to run underneath that time. A "sub-3 marathon" means the runner ran the race in less than 3 hours, for example.
Surge to run faster in a race as a tactical matter, often to try and drop (lose) an opponent.
Tangents Refers to shortest possible distance along a curved race route, which includes the tangents of every turn. Official race distance is measured along the tangents. "Running the tangents" means staying as close to the optimal route as possible in order to improve race performance.
Taper is where a runner cuts back mileage before a big race like a marathon or even a shorter race. Tapering runners often get cranky and/or sort of paranoid since they aren't running as much leading to jokes about taper madness.
Trash talk means to you run your mouth about how great you are and how you're faster than the other person. Opposite of sandbagging. Also called talking smack.
Ultramarathon is simply any race that's longer than the marathon. All marathons are 26.2 miles. Common distances can include 50K, 50 miles, 100 miles, or even longer than that.
Wall a sudden bonk, often occuring around mile 20 of the marathon.
Waves Refers to staggered start when different corrals depart at different times to accommodate all participants within limited confines of a race course.
* Shoe and Gear Terms
Body Glide is a lubricating product to prevent chafing and skin irritation. Some runners use Vaseline or even deodarant instead. You can get body glide at a running store.
Cushioned refers to a shoe designed for a neutral foot that does not overpronate or that may supinate. Supinaters land on the outside of their feet.
Dual-density: This is often called a medial post. The length and strength of this post determines how much motion control the shoe offers.
Flats: are very light weight, minimal shoes used mainly for racing.
Foot strike refers to how your foot initially impacts the ground as you run. There are heel strikers, midfoot strikers, and forefoot strikers.
Garmin refers to Garmin Forerunner line of handheld GPS devices. They use satellite signal to track your location with some degree of accuracy, and then calculate and display your pace and distance in real time. Their display can be customized to suit your training needs. Garmin devices can be programmed to alert you of your pace or distance. (Thanks Toronto Guy -- see his post neat the bottom of page 2 for more info.)
Last: A shaped piece of wood or metal on which the shoe is built. There are three kinds of lasts: straight, curved, and semi-curved. Straight is usually found in motion control shoes built for overpronators; Semi-curved is the shape found in stability shoes built for mild pronators; and Curved is the shape found in cushioned shoes built for underpronators.
Motion Control are shoes that offer the most over-pronation control. Over-pronation is where your foot rolls over to the inside too far. Usually you can tell your overpronating if you have excessive wear on the inside part of the forefoot of the shoe.
Orthotics are orthopedic devices that are used to alter or modify foot function and are designed to treat, adjust, and support various biomechanical foot disorders. These can be simple over the counter devices, or they can be expensive custom made devices.
Outsole : the hard (usually carbon rubber) bottom of a running shoe that actually makes contact with the ground.
Pronation: the distinctive, inward roll of the foot as the arch collapses.
Ride: this is what a runner refers to explain the transfer between heel strike and toe off.
Singlet is a light weight tank top like jersey worn by runners, usually in competion.
Split shorts are higher cut running shorts often used in racing.
Spikes: are flats that contain spikes. There are spikes used for cross country and for track. The spike for a sprinter will look different than the spike for a long distance runner.
Stability refers to a shoe designed for an average arched foot; it offers some degree of motion control for normal pronation.
Supination is where one's foot rolls to far outward during running and walking. Supinators tend to wear down the outsides of their shoes, even when they run in a neutral shoe. Supination is less common than pronation.
Toebox front portion of a shoe's upper where the toes are placed.
Under pronation is simply not rolling far enough. It is different than true supination.
Upper: this is the thing that holds your foot in place and protects the foot from rocks, brush, etc. Usually consists of a mixture of mesh and synthetic leather material.
Wicking fabric refers to technical fabrics that draw sweat away from the skin. Also might be referred to as say a "tech shirt."
Wednesday, November 5, 2008
Overall, we traveled well over 3 miles, probably close to 3.4 miles. We were out for 36 minutes total although the last 5 minutes or so was a rather leisurely stroll spent discussing our awesomeness. I can't wait until run the course together again-I know it will only get easier. I remember going to that track last year and pushing the girls around in their strollers. I never imagined we would run the entire track-twice!!
Tuesday, November 4, 2008
What made me the happiest though is that to increase my running time I had to start around on my course a second time. I only ran a tiny, tiny part of it on the second time around, but I never thought I would be able to run the entire thing without stopping, much less go around again!
I'm off to the doctor today to get the official word on my ankle. Hopefully that word is awesome. As in, Claire, you're an awesome runner and should never, ever stop.
Sunday, November 2, 2008
-- Walked for two minutes, then ran two miles at a ten-minute mile pace to hit 22 minutes
-- Walked for two minutes, then ran at 5.7 on the treadmill until I hit the 30-minute mark
-- Walked for two minutes while I emailed myself this information from my phone so I wouldn't forget!
Totals: 32 minutes.....2.96 miles.
Not sure I'm running tomorrow, but I'm leaning toward doing so and keeping Tuesday my off day...but as I said, I'm tired....I'll think about it more later.....
My reward for running on Sunday: homemade mashed potatoes. Let's hope they turn out tasty enough to be a worthy reward!
Saturday, November 1, 2008
Friday, October 31, 2008
But the best part was that my overall course covered close to 3 miles which is practically my 5K! I don't think I'll have any problem meeting my goal of finishing in less than 45 minutes. My main goal is to run the entire time, which I'm working on. I notice that I even walk faster now. My warmup walk is getting shorter and shorter but I still walk the same length of street.
Today I'm thanking ABBA for my excellent run. Thanks for thinking up such clever, fun songs for me to run to.
Thursday, October 30, 2008
Wednesday, October 29, 2008
-- I walked for two minutes
-- I ran for 33 minutes, with a one-minute walking break at about minute 24
-- Total time - 35 minutes exactly
-- I covered just about 3.2 miles
-- My butt and legs hurt!
I can't believe I ran about three miles - who am I? What happened to the "real" me, that prefers sleep and laziness to running?!!
How did I reward myself? With a chocolate chip cookie of course! Yum! :-)
Wait, what's that on my ice pack??
It's Cinderella!! Because that's the kind of serious, professional runner I am.
And to make myself feel a little bit better, I'll share that today was another improvement day for me. 22 minutes of straight running, with a little over 2 miles completed. Can you believe that "Claire" and "running 2 miles" are appearing in the same sentence together?? I can't, but I hope that it stays that way!
The day is still ahead of me, so a run is possible --- if anyone is up for pushing me around a track or neighborhood today after about 3:30 PM, let me know - I'll see how far I can huff and puff while pushing Shelby in a non-jogging stroller! If not, I run tomorrow morning....sleep-deprived or not!
Monday, October 27, 2008
I can't quite remember my official start date, but I got serious about running about 5 or 6 weeks ago. And by got serious, I mean that I started to huff and puff through my neighborhood for about 60 seconds at a time. I was inspired by a website I had found that touted a "Couch-to-5K Running Plan".
The first week sounds pathetic (60 seconds of jogging followed by 90 seconds of walking for 20 minutes total) but that was just what I needed to get started. And it was about all I could handle!
Now, several weeks later, I've noticed definite improvement. I can run for much longer stretches at a time and can handle running over a mile. To a seasoned runner, that probably sounds like a warm-up run, but for me, it's a big step!! Yesterday was my best total running time-20 minutes-although it wasn't all in one stretch. I have a long way to go for my 5K on December 5th.
And I'm putting this here to hold myself to it: someday I will run a Half Marathon!
Sunday....I rested....and ate all day!
Monday morning - better! I walked for two minutes on the treadmill, ran 2 miles without stopping (took me 21 minutes and 30 seconds) and then walked for a couple of minutes to complete 2.1 miles (or was it 2.2? I don't remember...) in 25 minutes. I could have gone longer with the running I think, but I was bored. Need a TV in front of the treadmill in a big way.... The funny thing is that I didn't really feel like running, but got dressed and so on, and then... "Hmmm...I guess I'm going to run, since I'm already on the treadmill..." Starting to feel like a habit! I'm going to lift weights today too, just because I'm in the mood....
Tuesday is my off day because of my work schedule....so back to running on Wednesday!
Friday, October 24, 2008
Today is Friday, October 24 - I'm going to try my first run away from the treadmill today. My neighborhood is 1.3 miles total, so I plan to run it twice. WIll post how it goes....