February brings new Challenges

On Saturday, I went out early for a Long Run with my running partner Mike. At 6am, it was dark and chilly but there we were, on the Prairie Trail, heading out for an 8-mile run. I was hoping this would feel 'right' and let me know that I am still on track fitness-wise (even though I took that week off).

But before we even got started, Mike had found a woman's purse on the trail that had clearly been rummaged through. So we decided to call the police so that perhaps they could reunite the purse with its owner. Since the purse had keys and other contents strewn around the path, Mike was certain the owner would be worried. I thought the purse looked as if it was stolen (maybe a 'snatch and grab') so we agreed calling the police was worth the delay in our run. The police came, did their investigation, and we went on our way.

The path was nice and clear of any snow or ice, and the run started out very smoothly. Of course, we talked along the way, which is a good way of making sure we kept to a steady, easy pace. We both had our headlamps lighting our way as we ran, looking like two coal miners with running shoes. We went about 4 miles before it was light enough outside to turn off the headlamps.

On the way back, we saw a group of ducks swimming on a lake to our left. I made the comment that "Ducks were God's original triathletes: they swam, ran, and flew!" He took the photograph and we kept on moving. When we finished the run, we both remarked that running together was a good thing. We keep each other on task, strengthening our resolve to complete the run. It is good to have someone who understands how running makes you feel and shares the drive to improve and push yourself to do more. I am going to need that support this year!

Our final mileage was 8.7 miles! I was very pleased with that! My final mileage for the week came to 20.3 which was about where I wanted to be for the week.

On to new Challenges!

Today I started two new challenges. The first was signing up for the LifeTime 90-day Challenge, a weight loss challenge the club launched where you set a weight loss goal for the next 90 days. I signed up for a 15 pound weight loss goal, and did my initial "weigh-in" with my coach Meghan.

During the next 90 days, there are many free classes and programs you can take to help reach your goal. At the end of the program, there is a 5K race followed by awards given to those who lose the most weight.

I did this program last spring and had great results. I hope to be able to check out many of their exercise programs during the Challenge because they make many of them free to participants. It is a good chance to do things that you might not otherwise try due to cost or lack of opportunity. I am looking forward to the 2012 challenge!

The second thing I did today was to start an experiment with Natural Running by testing out a new pair of running shoes I ordered from Altra Running. They are called "The Instinct" and are a new breed of shoe marketed to be the step between a regular running shoe and a minimalist shoe.

The company was started by a couple of running shoe designers from Nike who started their own company. The shoe has cushioning similar to a regular shoe, but a minimalist heel to toe ratio (called a "zero drop" heel). Because male and female feet are different, they have different models for men and women to ensure the best possible fit. I first heard about the company during an interview about their shoes on The Marathon Show and since my current shoes are due for replacement in another 100 miles (4-5 weeks), I figured now would be a good time to check into a new pair.

The 'experts' say it takes 4 weeks or so to get your feet and calves accustomed to running in minimalist shoes because they encourage a mid-foot strike and engage your calves and arches more than regular running shoes do. Taking things too fast could lead to potential injury and I want to avoid that.

So today, I took my first step into the Natural Running world. To take things slowly, I decided to run 3x400m in them (with a 400m warm-up walk and 400m cool-down walk). That means 3/4 mile of running and 1/2 mile of walking in the new shoes.

The good news? They felt great! I had no problems running in them, partly because I am more of a midfoot striker (and I walk in socks whenever I am home). I ran at a 12:00/mm pace for 2x400m and at 10:30/mm for the third 400m. And I didn't experience any discomfort at all.

So I think I like these! I am going to wear them for one run each week, adding 1/4-1/2 mile each time until I can do a 5K in them. Then I will have a better idea if these will be a good fit for me, and if I should try them out on a Long Run. My main concern is that I am a heavier runner than most who go 'minimalist', so I will be paying close attention to how my feet handle it.

Not sure if I will want to run in these for a HM, but, we will see how this experiment goes. At worst, they can be my casual 'tennis shoe' if I choose not to make them a primary running shoe, right?

Gotta keep moving (and that means walking too)!

Usually, I do my runs in the mornings. It is how I trained for most of 2011. While I am not really a morning person, I have become accustomed to waking up early and getting a good run or cross-training workout done before heading to work. And I did most of my runs outside, even as it got colder and colder outside.

This week was different. On Tuesday, I decided to do my run at the club (partly because I wanted to hit the Jacuzzi afterwards). And as I posted in a previous article, it felt great to be moving again. So I was motivated to keep moving. But the next day, I woke up tired (I got to bed late) and decided to get a little more sleep instead of going for my planned walk (Wednesdays are going to be a 'walk' day to start preparing for the AVON Walk).

So I decided to do my walk in the evening on Wednesday instead. So after work, I went to the club and jumped on the Treadmill. I brought my iPad with me so I could watch the documentary "Spirit of the Marathon" while I walked. By the way, if you are a runner, this is a "must see" movie! And if you are thinking about running a marathon sometime, then this will motivate and encourage you to do it.

I started off at a 14:00/mm pace and kept that up for 3 miles. I find that walking feels very different than running in terms of how it affects my quad muscles. I think it has to do with the fact that my cadence drops significantly and my stride lengthens. I will have to figure that out as I continue to walk more. After 3 miles, I really felt like running so I added another mile of running at a 10:40/mm pace. The final result was 4.33 miles in 57 minutes. A solid workout!

Yesterday was another story. Again, I got to bed late so when the alarm went off at 5:30am, I shut it off and went back to sleep. It was going to mean doing another evening run. But this time, I just did not feel "in the groove". I was a bit tired from the workday, and the body just wasn't feeling in tune. My goal was to put in a 4 mile easy run. But I ended up doing 3.5 miles using a 1 mile:1 minute run/walk strategy. I just did not feel like running for more than that -- my heart rate was up a little higher than usual, my right knee was twingy, and I didn't have my usual smiley disposition. But hey, I got 3.5 miles in 45 minutes so I will take it, right?

Today is a Rest Day. I am hoping to put in a Long Run on Saturday morning on the Prairie Path. Don't know how that will feel but hopefully today will recharge the batteries. I am going to shoot for the 6-8 mile range and just see how it feels. I am really beginning to pay more attention to how I "feel" during a run, and not just focus on the sports watch for pacing. I am taking a page out of Coach Jenny's handbook.

So for the week, I will probably log around 18 miles. Not bad. My goal for the short-term is to log close to 20 miles a week and slowly increase that. Next weekend, I will start adding a Long Walk on Sunday mornings before church. At first those will be shorter than my Saturday Long Runs, but by April, they will be longer than my Long Runs so that I can work up to the distance required for the AVON Walk.

I am still working on my training plan for this year. I will likely break it up into three sections: the lead up to my Avon Walk, the lead up to the Chicago Marathon, and the lead up to running the "Dopey" at Disney in January 2013.

It is going to be an interesting journey for this year as I complete these next 8 races, and work to lose my stubborn remaining 50 pounds! But I am looking forward to the challenge!