Spokane or Bust!

This weekend is the Spokane Bloomsday 12k! For those who are not from the area, it is an annual race held in Spokane, Washington. The website says it is in it's 35th year. It is currently averaging 50,000 runners a year. Last year, my first time running it, there over 55,000 people signed up, with just over 50k finishing. Seattle Rock and Roll limits their registration right now to about 30,000 people. The population of Spokane, Wa is estimated at only 205 thousand people. That is a lot of runners. You also have to finish the race to get your race shirt, which is a little different. Needless to say, I am really excited! It is hard not to when you see how much the whole town gets into this race. Last year my time was 1:19:36. I expect to be much slower than that this year. I think I am going to go for around 1:30 for a goal.

After passing so many people during my last race I felt inspired to purchase this shirt from Zazzle.com. On the front it reads "running for two" and on the back it says "you just got passed by a pregnant runner". I am excited to wear it and to see what kind of response I get during the race, although I don't think I will be passing a lot of people. I do not look pregnant either, so we will see if anyone really notices.

I was actually able to run four miles yesterday! That is the first time I have been able to since March 6th. It was hard and slow. My average pace was close to twelve minute miles and I have to stop to walk on hills because my heart rate gets too high (which makes me feel nauseous and dizzy). My average heart rate was still 150 with a max at 178. I feel pretty comfortable with that. I need to watch those 170s though.

H and I had an attempt on making onion soup out of my Best of Clean Eating Cook Book (my Amazon Associates Account isn't linking properly. I'll fix it later. Grrr). It did not turn out good at all. If we try to make it again we will skip adding the vanilla to it. When we were done it tasted a lot like water with onions floating in it. We ate the cheese croutons as a snack and ordered pizza. Better luck next time.

Half Marathon Series - Water

Water is important and on hot days or anything longer than seven miles. During those runs you are probably going to want to carry some with you.

Some people do just plan their long runs around water stops (Jack in the Box here, Starbucks there, drinking fountain over there). That is great for refilling water bottles, but I am the type to slowly sip along the way. Plus once the temperatures start warming up water becomes even more important. Here are some ideas for carrying water.

Handheld water bottle - This is a great option for shorter runs. H purchased the one linked. I like to "borrow" it on short runs during hot days. The water is carried in hand. I switch hands every mile or so.

Hydration belts - The one linked is mine. I like the metal circle in the back because it helps the belt move on my hips, so it stays in place pretty well. It is worn low on the hips.

Holster Hydration Waist Pack - I have seen these more on marathon runners. Not sure what the difference is. Perhaps if I start doing some marathons I will give it a try.

Multiple bottle belts - These are belts usually worn around the smallest part of the waste and carry as much as four bottles. Personally that is a lot of extra weight to carry. I would rather stop and refill my two bottles. I see a lot of guys wearing these types of belts. Once again, not sure why, but a lot of dudes wear them.

The other thing to think about is if a sports drink is appropriate in those bottles. I personally dislike Gatorade during a work out. It gives me heart burn and upsets my stomach. The best thing I have found is CytoMax. They served during Seattle RNR and I have never felt more hydrated during a race. I also like GU Brew for recovery after runs. It has protein in it, so I wouldn't carry it during. In the winter months I usually go without a sports drink, but during the summer it is helpful. After tough winter work outs I just like to guzzle water and have a protein smoothly.

Half Marathon Series Posts - Fuel

It is the end of February which means the sun might start coming out in Seattle again (although it is currently snowing here right now, so who would really know). This also means the start to race season. Some runners may be thinking about starting to train for their first half marathon. Hopefully they have already picked out a training plan, but if you are one of the ones who has not, I mention a few in this post here.

Today's topic is fuel. One thing I have learned is fuel is very personal and there is not a "best" option. Fuel is needed for ever hour out doing physical activity. I take it with me if I am doing nine or more miles, but in the beginning I would take some for seven miles, pausing at 3.5 for a snack. In order to narrow down what H and I liked we bought a bunch of different types from the running store and found what worked. Even asking the guys at the counter what they liked all three of them had different answers. Anyhow, below is a breakdown of the different types I am aware of. Some I have tried, some I have not. If you have your own favorite post it in the comments.

GU - GU is what the name says. It is a jelly paste consistency. It reminds me a little of hair gel, except a little thicker. Honestly, it makes me gag. That is just me though. A lot of people are huge fans. I have heard girls say they like the chocolate or vanilla flavor because it tastes like frosting. I will stick to real frosting thank you very much. There are many different brands of Gu, the GU brand tends to be the most popular though.

Cliff Shot Blocks - These are my personal choice. They taste like extra gummy fruit snacks. Shot blocks go down pretty easy and do not give me a stomach ache. Shot blocks are sticky on the teeth, so it usually takes a couple swigs of water to wash it down. Beware of chewing them in dusty environments, your teeth might get coated in dirt. GU also makes a brand on shot blocks called Chomps. I have not tried those.

Sport Beans - These are jelly beans full of electrolytes, sugar, and carbs to give you energy. To me they are not best for running. I cannot imagine trying to put a bunch in my mouth and chew while I continue to run. I think they would be great for hiking or for transitioning in between sports. Or you can eat them before setting out.

Natural foods - All sports fuel is really made of are sugars, carbs, and electrolytes. In a pinch just grab some real jelly beans or a fruit roll up. Just try to pick something with natural ingredients in it, like real fruit. It will not help with hydration, but it will give you energy. Leave the protein bars at home though. Those are really meant to refuel before or after a work out (depending on what type you buy).

To caffeine or not to caffeine?
Many of these different products have the option to buy them with caffeine or with out. That is another personal choice. Just be careful you do not take in too much or you will get dehydrated. My favorite is the shot blocks with half a shot of coffee. It gives me a little energy for the way home, but does not leave me dying of thirst.

Go to the running store, spend ten dollars and try out some different types on the shorter of the long runs.

We Go Commando

Full disclosure - If you are reading this and you don't want to know what I do or do not wear under my running tights then stop reading now... really stop, click off the page.... I'll have a new post for you later this week, I promise. Okay new post started!

I admit it. When I work out in the gym I check out other girls. It is easy to do and sometimes good motivation to work harder. One thing I always wondered is how they hide their underwear lines while working out. Wearing a thong while excersizing just does not sound like fun and I had yet to find anything else that works just as well. After some trial and error decided going commando was the best option, especially for running. Cotton underwear absorbs to much sweat. It is just uncomfortable. All the drifit options I found were expensive, caused rolling up (the boy shorts) and wedgie issues.

There are some rules for going commando though. So here are some tips:

Only certain pants are meant for working out with out underwear. Anything with a very distinctive seams are not met for going commando. Anything with a flat seam is safe.

Never go commando when a bench work out is planned. Generally more than one layer of material is required between special parts and shared equipment. Nuff said.

Invest in an anti-chaffing product. Body Glide is my favorite. I always use it for anything five miles or longer.

Feel the breeze. The first time not having to take of soaked cotton underwear you'll be glad you did.

Races for 2011 so far

I just signed up for my first two races this year. The first one is going to be the Valentine's Day Dash 5k around Greenlake in Seattle. The second race is the Seahawks 12k in Renton Landing.

This will be my first 5k race and my first Valentine's Day Dash. I am shooting for just under a nine minute mile pace.

Last year at Seahawks I my time was 1:13:19. That is a time I am really proud of. I think it worked out to be about a 9:33 pace per mile. I am hoping I can repeat that, but it is pretty far off.

I am starting to pick up mileage a little bit again. I am mostly just lengthening my week day runs to have the shortest be 4 miles instead of 3 miles. I am still doing a maximum of nine miles on the weekend.

Planned training for the rest of the week:

Saturday - Long Run (8 miles) or 4 miles and cross train (depending on weather)
Sunday - What ever I didn't do Saturday
Monday - Rest
Tuesday - 4 to 5 miles
Wednesday - Gravity with my favorite trainer and elliptical to warm-up
Thursday - 4 mile treadmill intervals (1 mile warm up, .5 mile at 8:30 pace, .25 at half marathon pace, repeat, .5 mile cool down)
Friday - Rest

Looking back on 2010 and goals for 2011

Last year was the year I took my fitness to a whole different level. Here is what I accomplished in 2010:

1) Ran eight races, one 4 mile, two 8ks, one 10k, two 12ks, and two Half Marathons
2) My fasted recorded mile is 7:15
3) My 8 to 10k pace is between 9:15 and 9:30
4) Half Marathon pace is still hovering around 10 minute miles
5) I ran a total of 785 miles.

I would say my two best races this year were the Torchlight 8k and RNR Seattle Half Marathon. These are the races I felt the best. I am most proud of my time for Torchlight, with a 9:08 pace for five miles. RNR was my first Half Marathon and definitely got me addicted. I wish I would have pushed harder out of the gate, but I think I felt so good at the finish because I started slow.

These are my goals right now for 2011:

1) Run 1,000 miles
2) Run my first 5k (it is so weird to think I have never raced one) AND my first sub nine minute pace at it.
3) Run my first full marathon (shooting for Portland in October)
4) Just be happy and stay healthy with what ever I accomplish

H is also talking about doing a triathlon in Eastern Washington. I will probably join him if he puts it together. Running is my weakest skill, so I think I will be a natural at it. We will see. Here is to a new year full of running and new friends!

Half Marathon Training Programs

This blog is a special request of a friend of mine. Below are links to some half marathon training programs. If you know of any more you really like, please post it in the comments.

Hal Higdon
This one is a favorite on a lot of the running and fitness chat boards I visit.

Cool Running
This is the training program I have used for my two half marathons. I liked it and I was successful, even though in the later weeks I was not very good at getting in the longer week day runs. I also substituted one of the running days for a cross training day. That day usually included some time on the elliptical and some lifting.

Runner's World
Runner's World magazine has had some really good ones. Especially for those who have run a couple half marathons already and are looking to train for a specific pace. I will probably look for one of these next.

Jeff Galloway's Plans
Jeff's is another popular plan. I am not familiar with it, but here's a link.

Things you want to consider before picking a plan -
1) How long do you have to train? Is it 8 weeks or 6 months? You want to pick a plan that meets your time limit. Be realistic too. If you can't run the first week of the training program pretty easily, you aren't ready to sign up for a half yet. Try a shorter distance training program first. Also, if you have a long time until your half, like 6 months, try a 12k training program to build up the first three months and then start a half program. That is what I did for my first half and it worked really well.
2) Does it fit with in your normal work out schedule? This is important. If you like to mix things up, pick a plan that has more cross training in it. If you only have three or four days a week to run, find one that meets that. Just remember, don't skip your longest run days and one day during the week should include some speed and hill work.

If anyone out there reading this has some more tips please include then in the comments below.

Tips for Running Beginners

I am not a natural runner at all. I had to work really hard to get where I am today. I hated running the mile in high school. I was always one of the slowest ones. After I finished college, I decided I wanted a challenge. I figured I would try to run a 5k, so I slowly started running. It was more a combination of running and walking, but eventualy I could do three miles straight with out stopping. I would run three miles twice a week in addition to my cross training. I liked how running made me feel and the way it made my body look so I kept with it. There are some things I wish someone would have told me then, that I know now and I would like to share with you. Hopefully you will find it helpful.

Have a training plan - There is a program out there called Couch to 5k (C25k). It is a gradual introduction to running and a structured program to follow to make it easier to start running (It is never easy though) and to help prevent injuries from going to fast into it. You can just search for it on the Internet and one will come up. There is also a podcast you can download.

Get fitted for shoes - This is probably the most important rule. Go to a running store and have someone size you, look at your feet, watch you run and get you shoes with the proper support. You will be able to run more efficiently and be less likely to injurer yourself. Do not go to a department store or even those large sporting good stores. I like Everyday Athlete, Road Runner, or Super Jock N' Jill.

Clothing - This is not a requirement, but having the right clothing sure does help. Make sure to get something with wicking fabric to get the sweat away from your skin. Nike Dri-Fit is my favorite for tops. I also love Adidas Supernova tights. Moisture wicking socks are also really nice.

Now you are ready to make your way into becoming a runner.