Holey Cow
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Monthly Archives: September 2009
Smart Speedwork
Since I nearly killed myself at my last speedwork attempt, I decided to be a bit more educated with the drills as what to do and what not to do. To help with my speedwork education, I found some very informative articles that offer tips as to how to improve my times.
Speedwork: The Bottom Line Is, You Have to Run Fast to Run Fast
I had it half right when I thought a warm-up run would be good before beginning my sprints. Yes, a warm-up is wise, but not a run as fast as you can type of run. I also read that runner should run a pace faster than their race pace, but not too fast to avoid injury.
According to Runner’s World,
Before each session, jog for at least 8-10 minutes to raise your blood temperature, increase bloodflow to the muscles and psyche yourself up for fast running. Follow that with some gentle stretching and then run a few fast strides before getting down to the tough stuff. Afterwards, jog for another 5-10 minutes, before stretching once again.
After seeing the results of last set our drills, I was really anxious to see the outcome of this week’s speedwork, especially now that I am slightly more educated in the subject than our previous drills.
Last evening, I clocked a quarter mile distance on my block and marked the stretch with a “Start” and “Stop” line with some sidewalk chalk, like my crafty running partner cleverly drew for our last set of drills. As I mapped our course, I passed a nasty pile of dog poop sitting in the middle of our homemade track. I scurried past the poop and hoped the poop fairy would magically appear by morning to clear the mess away because that smell could seriously hinder our performance.
Before starting our sprints this morning, Tiffany and I ran a quick lap around the block in my neighborhood. My former running partner virtual coach, Lori, also recommended sprinting a quarter mile and then walking back the distance after each sprint for some added rest and recovery, which was a great tip.
Distance 0.72 mile
Time 7:32
Ave Pace 10:23
As we finished each sprint, I tallied each one just like Tiffany did last time. The tally chart also doubled as our water station between each sprint. Unfortunately, there was some added delay between laps due to the sheer volume of commuter traffic on my block. I didn’t realize we had so many commuters!
Sprint 1- Time 1:39
Ave Pace 6:50
Sprint 2 –Time 1:39
Ave Pace 6:47
Sprint 3- Time 1:44
Ave Pace 7:02
Sprint 4- Time 1:44
Ave Pace 7:08
Sprint 5- Time 1:48
Ave Pace 7:22
Sprint 6- Time 1:44
Ave Pace 7:16
Sprint 7- Time 1:46
Ave Pace 7:19
Overall, my times are not as fast as my last speedwork, but I didn’t push myself nearly as hard as I did last time, although I prefer to blame my slower times on the interference of stinky petrified dog poop, the crazy number of commuters and the gaggle of high schools that collected at the corner waiting for the bus.
And because we are now smart little runners, we ended our speedwork with a final half mile lap around the block and some stretching.
Distance 0.51 mile
Time 4:50
Ave Pace 9:29
First Concert
I’ve decided to use this theme to tell a story about some of my most memorable concerts. Of course, I’ll start with my first concert, however, I’m ashamed to admit that my first concert was Culture Club. My parents escorted my sister and me to the show when I was thirteen. I loved the show, but the experience was a nightmare and my parents swore they would never take us to another concert again. They kept their word and I kept my concert t-shirt after all these years.
At age sixteen, I attended my first concert with a group of friends without chaperones: U2, Joshua Tree Tour, which was an absolutely amazing show. I stood third row from the stage and I’ll never forget how star struck I was by Bono and The Edge. I was three rows away from a man who would someday become known as a world humanitarian. Even then, I could feel that power, energy and charisma while standing in his presence.
Almost a decade later, my sister and I bought tickets to see Live. Another amazing show, but this concert sticks out in my mind because my future husband was among the many fans in the audience, however, our paths were not meant to cross that night. We were destined to meet a few months later.
Eventually, Allan and I met and while dating we attended our first concert together. A local radio station hosted a free concert on Clearwater Beach and the headliner was a new rising star named Jewel. An interesting mix of people formed a small crowd that stood on the beach to hear this young performer sing her recent hit, Who Will Save Your Soul. I distinctly recall some of the remarks made by a gentleman who stood near us. In a country twang he hollered out, “Jewel, your voice is like sugar straight from the cane.”
Later that evening while we stood in the powdery sand listening to Jewel’s sweet sugary yodels, Allan kissed me. Of course, the gentleman Jewel fan had a comment. “Can I have one?” he asked in a country tang.
“Sure,” Allan replied as he leaned in to kiss the gentlemen.
Fortunately, the gentleman’s friends thought it was funny and thankfully, no fight broke out but he did keep his comments to himself after that. Watching Jewel for free on the beach was definitely a great time but I think it’s cool that we saw Jewel perform before she became a huge success.
A Week’s Worth
Some weeks it feels like I can barely manage to keep my head above water with all the hats I wear: my mom hat, my moms’ group organizer hat, my maid hat, my chauffer and my runner hat. This past week was one of those weeks.
Heading into a 4 day weekend with my girlfriends, I was quite proud of my outstanding organizational skills and my ability to complete my daily tasks before leaving on my retreat. However, returning home from my girlfriend getaway had quite different results.
I still appeared to be a Super Mom, but only off the blogosphere radar. This week, I volunteered at both my daughter’s schools. I hosted an apple play date and entertained 8 preschoolers. Plus, I followed through with my organizer duties as well as my housewife duties.
But something always has to give and Facebooking, tweeting and blogging were the things that got bumped for the other things happening around here. Some days I feel Super Mom and other days I feel like a Super Slacker.
Fortunately, I didn’t slack off with my training and now, I have a week’s worth of running stats to share.
After binge drinking Saturday night with my girlfriends, I was in no shape for running Sunday morning, but since we had to pack up, there really wasn’t time for one last run on the beach. Monday, my quads still hurt and I believe I pulled a muscle with my stupid speedwork and beach runs.
Tuesday, I ignored my cranky quads and ran a quick three miles. I set off a little late in the morning and bumped into an old friend I hadn’t seen in awhile, Cujo. He’s a mini-Doberman, but when we comes charging at you, he’s as vicious as any pit-bull. As Cujo plunged for my ankles, he made a dead stop at the edge of the lawn. It appeared his owners have installed an electric fence and I thanked the running gods for such a fabulous gift.
3.1 Miles
Time 29:10
Ave Pace 9:24
Due to a crazy schedule on Wednesday with carpools and volunteering, I didn’t have time for any running. I had hoped to run in the evening, but who am I kidding? I never run in the evening.
Thursday and Friday, I ran in the early morning hours and enjoyed running under a clear, starry sky. The weather felt cooler and as though fall might have actually arrived here in Florida until the sun rose and the temperature quickly hit highs in the upper 80s.
9/24 – 4 Miles
Time 38:42
Ave Pace 9:41
9/25 – 3.51 Miles
Time 33:42
Ave Pace 9:35
My stupid speedwork definitely approved my times and I am proud with the results, at least until I ran on Saturday. I hoped to run 7 miles under an hour, but that was surely wishing thinking. Oh well.
7 Miles
Time 1:15:30
Ave Pace 10:47
On a side note, I would like to point out my max pace, which displays my attempt to run fast and not lollygagging at the water stations. Best Pace 7:11
This week, Tiffany and I will meet do another set of sprints (7×400) at my house, so my quads should be happy about that! Also, this Saturday some of the Striders and I are participating in the Race for the Cure. I really enjoyed this race and I can’t wait to see if I improve my time from last year.
Happy Birthday, Hon
Today is my Allan’s birthday.
He’s a great dad.
He’s my best friend and a wonderful husband.
My life is so blessed because of him.
Happy Birthday, Hon. Cheers! xox
Me and My Shadow
Real World: Anna Maria Island
This is the true story…
of sixteen mommy friends…
freed to live in a house…
play together…
and have their lives photographed…
to find out what happens…
when moms stop being polite…
and start getting real…
The Real World…Anna Maria Island.
**Thanks to my good friend, Nicole of Sweet and Sassy, for the real inspiration. Also, thanks to my friends, Erika, Chrissy and Cathy for sharing their photos from our Second Annual Moms’ Getaway.**
Blissful Beach Runs
Thankfully, I managed to keep my binge drinking under control for the first couple of days during my girlfriend getaway to Anna Maria Island. I skipped out of late night slush fests with my mommy friends so I could enjoy the ultimate “me” time in the morning with runs along the beach.
Friday morning delivered beautiful bright skies that helped clear my mind. A gentle breeze cooled my body as the rolling waves whispered encouraging words that soothed my soul.
3 Miles
Time 30:06
Ave Pace 10:02
Saturday provided little breeze, but another beautiful view challenged me to run a little further.
4 Miles
Time 41:23
Ave Pace 10:20
Saturday evening, I celebrated my last night of freedom with my 16 mommy friends with a heavy consumption of beer. Obviously, I was in no shape for running the next day, but with having to pack up and leave there really wasn’t any time for one last run on the beach Sunday morning.
As a result of all this torture training, my quads are tight and cramping and my shins are also sore. I’m sure it’s delayed onset pain from the Wednesday’s speedwork and two days of running in the sand. Whatever the reason, I’ve spent most of the day stretching…and sobering.
All Four Seasons
When Jori and Diane announced the weekly themes for September’s Musical Mondays, this week’s challenge was a no brainer. Sting’s All Four Seasons was the natural choice for me.
When Mercury Falling was released back in 1996, it sat our CD rotation for a long time. During that time, my DH (boyfriend at the time) cleverly gave me the pet name “All Four Seasons” after one of the tracks on the album. Allan loved to tease me to point that I became annoyed and irritated with him. To diffuse my anger, he would sing All Four Seasons which forced me to smile and giggle. Fourteen years together, not much has changed. He still loves to tease me and all four seasons still come and go.
About a year ago, I created a playlist of love songs for his iPod as a Valentine’s Day gift and of course, All Four Seasons was added to the mix. I knew when he heard the song, he would remember my pet name and how he serenaded me because I’m his baby and I can be all four seasons in one day.
Stupid Speedwork
As planned, Tiffany and I met at her house in the early morning for speedwork. I had the brilliant idea to run as fast as I could to Tiffany’s house as a “warm-up”. I was very impressed with my time.
0.77 miles
Time 6:34
Ave Pace 8:32
However, much to my surprise, this wasn’t such a brilliant idea, because my legs were already tired BEFORE even starting the sprints.
Tiffany marked off a start point with a chalk line. “Basically, you run to the stop sign and run back,” she explained.
Seemed simple enough, but somehow what I heard was “Run to the stop and run back”, like those were two separate quarter mile sprints. Again, much to my disappointment, I quickly learned after the first “sprint” that I didn’t follow directions.
1.a.) 0.12 miles
Time 00:42
Ave Pace 5:53
1.b.) 0.12 miles
Time 00:48
Ave Pace 6:34
“Only five more to go!” Tiffany proclaimed.
After this first sprint I realized running to Tiffany’s house was not such a good idea. My legs were already killing me and I was thankful that our BFF Hal only recommends speedwork every other week. It must take that long to recover from the stress and strain of all those horrible sprints.
As we finished each sprint, Tiffany tallied our accomplishments in the street. Her little tally chart made me giggle and it took my mind off the torture for a little while.
Sprint 2
Time 1:44
Ave Pace 7:02
Sprint 3
Time 1:53
Ave Pace 7:48
Sprint 4
Time 1:53
Ave Pace 7:31
Sprint 5
Time 1:53
Ave Pace 7:35
Sprint 6
Time 1:54
Ave Pace 7:40
After our final sprint, I wobbled with each step as I tried to walk off the tightness in my legs. Then, I remembered that I ran to Tiffany’s house and now I had to run home. As I whined and moaned and cried like a baby complained over the notion about having to run home, Tiffany offered to drive me home. As tempting as the offer was, I knew I would be sharing all the details about our speedwork and I couldn’t shame myself (a multiple marathoner) by getting a ride back to my house. My pride simply could not allow me to take the easy way!
So, I thanked Tiffany for the offer and started my slow and very painful run home.
Distance 1 mile
Time 10:11
Ave Pace 10:10
Note to self: Arrange to do next set of speedwork outside my house. No more “ fast warm-up laps” before sprints.
