Hotter Than….

03 Jul 2012 2 Comments

by jnkmiles.org in General BS Tags: , , , ,

Hell in an oven right about now!

As a result, I was feeling my annual need to say something about how essential it is to adjust run paces to the heat, humidity, and overall misery of the great outdoors.

Every year twitter starts buzzing (twitting??) and the questioning starts on Daily Mile…

“Its so damn hot….How much should I slow down?”

Which really means,

“How much should I struggle to maintain my normal pace and hope I don’t keel over and die?”

It’s a given that we MUST dial things down a notch or two in the summer and if you’re the type that freaks (who me???) when the Garmin trends higher and higher as the temperature does the same,

Well, these two charts are for you…..

from RunOnTexas.com

Another way to look at it below from jeffgalloway.com

This was from long ago before he became the run/walk advocate he is today so this is geared more towards straight out runners….

Estimated temperature at finish – adjustment – 8min/mi becomes:

55-60 degrees – 1% – 8:05
60-65 degrees – 3% – 8:15
65-70 degrees – 5% – 8:25
70-75 degrees – 7% – 8:35
75-80 degrees – 12% – 8:58
80-85 degrees – 20% – 9:35
Above 85 degrees – Forget it… run for fun

You can check out the long version here: 
http://wp.me/p1lOIa-lt
  if you’re so inclined, but the information isn’t new.

Keep in mind, these examples only factor the temperature. They are not adding time for long runs or recovery runs.

However, depending on where you’re reading this, some “experts” would argue that ALL summer running should be “easy” and that it’s a good time to put down the GPS for a few months.

Easier said than done, I know….I KNOW!!!

I tend to follow the 1st flow chart because heat and humidity combined tend to be our biggest issue down here in South Mississippi.

This morning, at 5:30am, our low was 88F and the humidity was 92%. Now when the sun rises the humidity drops a bit to the 70% range, but the temperature rises to the 95F range….

It usually only takes a week or two, struggling through June workouts, for me to realize why I consider the summer my “off-season.”

At the same time, it’s always good to keep things in perspective and realize it could always be worse!!

OUCH!

Y’all stay safe out there!

Run Happy, My Friends!

A Room With A View

31 May 2012 5 Comments

by jnkmiles.org in General BS Tags: , , , , , , ,

Vacation…

a lil’ bit of overdue R&R…

what could be better…

view from the family room/back upper deck

Unless it’s combined with some good ole fashioned racing!!

It seems like FOREVER since I racked into transition and got body marked.

April is pretty close to forever, isn’t it???

Saturday we will be participating in the Grandman Triathlon in Fairhope, AL.

It’s just a short sprint consisting of a 600m swim, 18mi bike, and a 5k run, but enough to test the waters to see how my knee/ITB hold ups through some exertion as I start trying to get some running fitness back in time for the NOLA 5150 in late June.

As of now, things are progressing nicely and as expected. I can physically run the distance, but the heat and humidity is making it harder than I’d like.

I’m certainly not doing it at my spring pace. Some of that is due to the climate and some of it is simply due to simply needing to get my legs back.

All in good time.

For this race, my REAL goals have nothing to do with time or placement (REALLY, I SWEAR :) )….

The short list:

  • lightening quick transition times
  • actually pushing my pace on the bike, to where I’m a bit uncomfortable, since I don’t need to worry about “saving” anything for the run…
  • swimming calm and relaxed, but strong and determined
  • to finish the 5k in under 30mins without discomfort…not the 7:56 pace of spring, but I wouldn’t hit that anyway with this heat and humidity
  • REALLY enjoy the event, realizing the 5150 is the next “big” one

I really should add figuring out the multi-sport function on my Garmin 910XT as well, but I can’t make any promises on THAT…

I hope everyone has a fantastic weekend training and racing.

Good Luck to everyone.

Stay Cool. Hydrate. It’s brutal out there!

Run Happy, My Friends!

It’s the Law

20 Feb 2012 6 Comments

by jnkmiles.org in General BS Tags: , , , ,

I love coming off a recovery week.

It’s not that I feel all that spry and energetic, but it’s a chance to see what the body is truly capable of doing.

I always write a reduced volume week into my plan because I know, based on past experience, I need it to prevent injury. During the week itself I always tend to doubt its true validity….despite the science behind it.

But being the good girl that I am, I follow the rules of training and do what I’m suppose to do…

Which is not much more than sitting around wondering why I feel worse recovering than actually grinding my body down to the ground each day…

I tend to be achy, MORE fatigued, and generally feel “off”.

Wisdom prevails…

All part of the repair and adaptation process.

After weeks of challenging the body by continually increasing the stress it’s been asked to absorb, it’s now in recovery mode. Each and every tendon, ligament, muscle, and nerve bundle is gradually adapting and rebuilding a solid foundation. In principal, the body will also be able to continue to progress and perform without risk of injury or illness.

I does something else kinnda important too…

This recovery and adaptation not only returns the body to its previous level of fitness, but it will actually take it a step further to an increased level.

In this case, overcompensation is a GOOD thing!!

The overload causes the fatigue, then recovery and adaptation allow the body to overcompensate, and go on to attain a higher level of fitness.

Yesterday was my 1st workout coming off my recovery week. It was a long 50+ mile riding session. I completed it without any doubt or reservations plaguing my muscles or psyche. I can promise, without last weeks recovery, I wouldn’t have been able to do it with the same amount of physical stamina and/or the same mental outlook. Today I feel as fresh as I did yesterday. A good sign that the body is ready and willing to handle the increased load once again.

THIS is when you really notice the benefit of rest!!

So the next time you try to cheat your way out of a recovery week by sneaking in a few extra miles or picking up the pace think about the “law”.….

and don’t be tempted to break it!

You’ll be thankful, as you start the next block of training and can really FEEL your progress.

Train Happy, My Friends!


	


	

			




		
			




			
Relax….Just Do It!
	
	
14 Dec 2011 9 Comments


			

			by jnkmiles.org
				in General BS, Tips of the Trade
				Tags: , , , 
					

	
	

		
There is a shitload of information out there about how to run “correctly” and how to improve your times.


Everything from shortening your stride and increasing turnover to doing less speed-work and longer endurance sessions.


The one thing that is fairly consistent and has remained consistent for…well, forever…is to simply RELAX.


I find this quite challenging as I’m not a natural runner. I grew up swimming and it shows.


Actually, right now, my neck and shoulders are killing me. They are locked in a permanent spasm from being unable to relax during my 11 mile long run Sunday and then again on my 5.5 mile run yesterday. I’m not sure if it’s the cold, the wind, or the fact that I want to run the Jan 15th 1/2 marathon in under 1:59 and I can’t let go of that goal out there in the distance.


What I do know, is my average paces are slowing the more I “try”. The harder I work, the worse my numbers appear and the more tense I become. Factor that in with temperatures ranging from the mid 30′s-mid 50′s with a gusting headwind and it’s certainly no Christmas party around here.


The 1st step is to admit you have a problem, right??!


It seems strange, but the harder you strain, the slower you go. I know that running relaxed is the single greatest skill to possess in order to go fast. The key lies in finding the balance between pushing very hard, but also keeping the body fluid and relaxed.


Sounds simple enough. If only!


Like anything, it takes practice.


Here is a quick and easy way to start applying some relaxation drills into your running sessions.


Survey Your Five Areas of Tension:


    

  1. Face: check your face for signs of tension. Specifically, you should make yourself aware of jaw tension (i.e. a clenched jaw), and eye tension (i.e. squinting). The latter of these may be reduced by using a hat with a brim that puts your eyes in shade, or by wearing sunglasses.
    2. 

  2. Hands: Do you clench your hands into tight fists? Stop that! Seriously, a good mental image to use here is to pretend you are holding crackers between your thumb and pointing finger, or an egg, even a feather. You’ve probably heard ‘em all. If you break said item, you are too tense in the hands.
    3. 

  3. Shoulders: We runners, especially while running long or hard, tend to scrunch up our shoulders. Relax, relax, relax. Sounds easy…NOT!
    4. 

  4. Bladder: You know what? It’s hard to run when you …gotta go so take a pit stop and relieve that not-so-small bit of tension…us triathletes are quite good at taking care of this “on the go”…free yourself :)  and run faster
    5. 

  5. Mind: Bringing mental tension with you on a run will likely cause you to carry tension somewhere in your body so do yourself a favor – find out what’s bugging you and try to release the anxiety.
    6. 



Why It’s Important…besides running faster


While being far from scientific, each of these sources of tension really add up – especially over long distances. Researchers and coaches have quantified the effect of points one to four as each contributing to an increase of 2 to 3 heart beats per minute while running. Of course, it’s unlikely a person will carry tension in all of those areas at one time, but just by being aware of, and eliminating these undue sources of tension, it’s possible to lower heart rate by five or six beats per minute. While that might not sound like much, it could easily be the difference between whether or not you go the distance, achieve that personal best, or qualify for …..


I dunno….


Boston… Kona??! ;) 


Run Happy (and relaxed), My Friends!



	


	

			




		
			




			
Feels Like The 1st Time
	
	
17 Oct 2011 6 Comments


			

			by jnkmiles.org
				in General BS
				Tags: , , , 
					

	
	

		
Ok…well maybe not the first time, but pretty damn close!


Yesterday I ran long for the first time in what felt like decades. It wasn’t record-setting, but I conquered the 8 miles I set out to do DESPITE a lingering stomach virus.


The GI issues ended up helping more than hurting, as it forced me to run at a much slower conversational pace. I sometimes tend to abandon this golden rule and pay for it dearly at the end. Today, I started slow and stayed slow; about 2 minutes off my desired race pace. This allowed me to accomplish the mileage on legs that haven’t cranked out more than 6mi, averaging closer to 4mi, in many many months.


It had always been my intention to maintain a 10 mile long run throughout the summer, but surviving the heat and humidity eventually took precedence. My body simply couldn’t recover from long runs in those conditions. I’m hopeful next year will be better since I’ll have a year of acclimation under my belt, but I’m not one of those people who handle heat well and I’ve had to learn to accept that as opposed to try to change it.


It is what it is.


As for yesterday’s long run, I’d forgotten how nice it it can be to go slow. As I was cruising along singing to my Ipod, making sure I wasn’t overexerting myself, I found a bit of joy in running again.


THIS was nice and kinnda FUN! ;) 


Then I rounded the corner between mile 6.5-7 and that old familiar feeling returned. AHH, yes I remember this! It wasn’t as bad as last years increase in distance, but uncomfortable enough to start doubting myself for not maintaining those long runs over the summer.


I mean, COME ON, what’s a little heat stroke compared to lactic acid overload??!!! Shheesh!


I had to stop belting out tunes with Billy Idol and Prince (am I giving away when I grew up??) in order to give the legs a bit of a finish line pep talk.


You know that last 1-1.5 miles of,  ”yes you cans” and “stopping will only make it worse”. I could see my street, in the distance, so it certainly helped to know the end was in sight.


There are many great things about having a pool, but one of the BEST is coming in from a muscle grinding workout and having a place to recover the legs. The temperature is right at 69F right now and I went straight to the deep end and submerged myself glutes on down. No it wasn’t an ice bath, but it sure felt like it. 


A little bit of stretching, a nice recovery meal, a shower, and then some compression pants and I was as good as new.


There’s been no residual muscle soreness; no aches and pains to report and I am extremely grateful for that. It’s my hope that the high volume of cycling I did, throughout the summer, will carry over a bit and I won’t experience the same DOMS I did last year when gearing up for the Rock and Roll 1/2 Marathon.


Hey, a girl can dream!!


So the first 1st hurdle of half marathon training and ultimately 70.3 preparation is in the books.


It feels good…real good to have finally tackled it again!


I hope y’all had a great weekend and accomplished all you set out to when it began!


Train Happy, My Friends!



	


	

			




		
			




			
If You Try Sometimes, You Get What You Need
	
	
08 Sep 2011 9 Comments


			

			by jnkmiles.org
				in General BS
				Tags: , , , 
					

	
	

		
The past few months I’ve been struggling to produce a run that I feel is worth a damn.


It’s been a hot and humid summer no doubt, and a lot of cycling and swimming have also been thrown into the mix, but it’s been months since I’ve logged a really good quality run.


This was beginning to take its toll….physically and mentally.


The harder I’d try, the worse things would get.


My pace would slow, my frustration would build, and my attitude would disintegrate.


So I just stopped…


Trying that is.


Some of  y’all may be asking….


A) what IS the magic pace ??   and


B) why is it so freaking important???


Well, let me tell you….


I’m actually looking much further down the road to my 1/2 marathons and 70.3 in the winter and next spring. I want to finish the 1/2 in under 2 hours and as of last year, I’m 7 minutes off that mark. I figure if my “everyday” pace is around a 9 min/mile, then I SHOULD be able to reach this goal once I start focusing on running throughout the winter. Last spring, when I set this goal, I was easily running 9:20 min/mile so this idea didn’t seem too far fetched……until the summer hit and things went to hell with the weather.


So pace be damned, I headed out this morning for a…gasp…run.


No pressure, no running buddies…..just me, my Ipod…..and yes, I brought the Garmin…..I can’t help it. I’m an addict.


As I’m running along, I glance down to check my heart rate as the 1st mile chirps off and I see 9:30…hmm, not too bad….


Next mile chirps 8:54 (nice), next 8:46 (sa-weet), next 8:39 (kickin’ ass), next 8:49 (I may cry), till the very last chirp 8:40 (OMG did I just do this?).


The entire run was over and my average pace was 8:55 min/ mi.


Not necessarily fast, but fast enough to continue working to meet the goals I have set for myself.


I jumped up and down. I screamed and yelled. Walkers wondered if I had lost my mind and I really felt the need to explain that I’d actually FOUND it, right then and there!


I desperately WANT to be a fast runner.


I don’t know if I ever will be.


What I do know is this….


Today, out on that road, I may not have gotten what I wanted, but I certainly got what I needed!


And it was WONDERFUL!



 


Run Happy, My Friends!



	


	

			




		
		
 


	
	

	

	
	
	


		

							
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