Three Things Thursday ~ 1st Quarter Wrap Up

We're almost through the first week of April, but I wanted to recap how the first quarter of this year went:

1.  Running
My focus for January was to build my endurance.  February I wanted to focus on hills and I completed the Strava climbing challenge for the month with over 6500' of climbing .  I also found out that I had won a free entry to the Utah Valley Marathon!  That puts my running in focus until June 10th.  I've completed all my long runs so far and my legs are feeling good.  I've continued to cross train on the bike and still really love it.

I don't always eat dessert, but when I do...

2.  Nutrition and Health
My second January focus was to decrease sugar.  I went the entire month without dessert and felt better than I had in about six months.  We are now allowing ourselves one dessert a week and sometimes we don't even have that.  I'll always love sugar, but my body doesn't love it nearly as much.  My anxiety/heart palpitations have been completely absent and I feel pretty strongly that sugar was a large contributor to those issues.  Bonus:  I lost 12 pounds in the first 3 months of the year!

3.  Gear
I've got over 60 miles on my new Brooks running shoes and I'm very happy with them.  My iPod shuffle finally died completely about a month ago after refusing to shuffle for months.  Since my new phone has a ton of memory I decided to just use it for my running tunes but hated the long earbud chords constantly getting caught in my equally long hair.  I finally broke down and bought the Yurbuds Inspire 500.  I've taken them on several long runs, they are comfortable and stay in.  They got the "sweat test" this morning, we are back in Hawaii and I ran 9 miles with them in without any problems.  While I'm talking about gear, I just want to say how much I still love my Suunto Ambit2.  I have had it for almost four years and it is so solid.  It's a little on the big side, but I love all the screens that are completely customizable.  I have the screens set up differently for running, cycling, walking or intervals.  Good gear isn't necessary for good running but it sure is fun!

Total distance for Q1:
Running: 202.72
Cycling 207.79
Walking 53.35
Total: 463.86

How was your first quarter?

A Visit with Shoe Dog

Les had a client meeting in San Diego last week so I tagged along.  A quick look at the map showed that we were staying about 15 miles from Road Runner Sports warehouse and flagship store.  I have been a Road Runner customer for about 15 years. I usually order online but my go to shoes by Saucony have changed a lot and I wanted to check out other options.

I talked to a front line employee when I walked in and we quickly decided that I needed to meet with a fit expert.  Road Runner calls this Shoe Dog and my expert's name was Scott.  The first step was to determine my arch type.  I stepped on a sensor pad and the shape of each foot was not the shape of a foot, but two blobs. I have a very high arch.

Scott then measured each foot.  My right foot is a size 5, while my left foot is closer to a 4 1/2.  This has always made shoe buying a challenge for me.  I size up to a 5 1/2 but many shoe brands don't make anything smaller than a 6.

I next ran on treadmill for about 30 seconds, which we then reviewed.  My running style is neutral, no pronation, and I land on the front of my foot.  The video also capture both feet off the ground at the same time.

When my analysis was done, I was handed off to Alex who started bringing out shoes for me to try on.  She was very knowledgeable in what the different brands have been doing lately and it seems the trend has been narrower toe boxes.  That's not a good thing for me!  I tried on about a half dozen different brands and ended up with the Brooks Glycerin 14.  I have never run in Brooks before but I've run about 20 miles in them now and so far so good.

I walked out of the store with two pairs of shoes, a couple packs of socks, custom insoles, and a box of GU.  With a marathon in about 12 weeks, this was time and money well spent!  Because I am a VIP Family Member with Road Runner, I received a 10% discount and have a 90 day test run period.

Have you ever had a running analysis?  What type of runner are you?  What's your favorite brand of running shoes?

Columbia Trail Shoes and Active GearUp

When I started doing a little trail running last Fall, the one thing that really needed to change was my shoes.  Running shoes are not suitable for a rocky, rutty, dirty trail!  I knew I needed better support.  Enter Active GearUp...

A smooth part of the trail

Active GearUp is a "member only site for endurance and fitness enthusiasts offering discounts up to 70% off top brands and products."  They have shoes, clothes, and all kinds of gear for every activity.  The best part is it is free!  When you join, you automatically receive daily emails.

Most days I don't take the time to look at what is marked down, but as I started thinking about moving home and more trail running, I kept an eye out for trail shoes.  About a month ago they featured Columbia.  Les has a pair of Columbia trail shoes that he really likes - he wore them when we hiked Koko Head and felt great and safe.  I ordered the Columbia Women's Master Of Faster Low Trail Shoe.  It's no longer available at Active GearUp, but is currently on Amazon for $128.  I paid $45!

The bottom of the shoe with lots of grip

When I first tried them on, I wasn't so sure.  They are so stiff!  Of course that's what you need when trail running, but after years of cushioned running shoes these felt so odd.  Les said they felt just like his, so I trusted his expertise.

Dirty after just two outings!

Last week I took them out for a short run/walk - 2 miles up the trail and 2 miles back down.  I was so pleasantly surprised at how stable they are.  I never felt like I was going to twist my ankle.  I stepped on and kicked rocks without any pain.    I took them out for a longer run today and had the same happy experience - 7.64 miles of dirt, rocks, and sand without any incident = 1 happy customer.

Honolulu Marathon

I posted this same post on my other blog, but definitely wanted it here too!

Sunday, December 8th, was the 41st Honolulu Marathon.  Last week I visited the Marathon Expo and was really sad that I wasn't going to be running on Sunday.  I definitely am not trained for that distance and currently have an injured hamstring, so there was no way - even though I could have registered as late as Saturday. I enjoyed seeing a marathon from a different viewpoint - that of a spectator.

Les was also involved in the marathon - as part of the cycling wheelchair escort team.  The "wheelers" go out at 4:55 a.m. - five minutes before the runners.  It is very dark and since they sit low to the ground, they could easily get hit or hit pedestrians.  Roads are blocked, but pedestrians are everywhere.

The cycling crew wore official "Course Marshall" badges, with reflective vests and whistles.  They also had at least two lights in the front and two in the back of their bikes to help the wheelers see.  Their role is important and they all take it very seriously.

Les left the condo at 4:00 to meet up with the team and I wasn't far behind him.  The start line was one mile from our condo and I walked with hundreds of runners as they were making their way to the start.  Over 30,000 were registered and more than 22,000 runners finished the 26.2 mile course.

I got to the start line just as the national anthem was sung and I heard "The wheelers are off!"  After an impressive display of fireworks at 5:00 a.m. the runners were off.

 

There is also a "Race Day Walk" that starts just after all the runners are on the course.   It is a 10K.  I couldn't find any numbers on it, but it looked like several thousand were participating in this event as well.

The course did a four mile loop away from Waikiki before heading towards Diamond Head.  I hurried to the point where they would loop back around and just as I did I heard whistles.  The first of the wheelers were there and so was Les!  They were gone in a fast blur!

 

I stayed at that location for a while and saw the elite runners go by.  I knew I needed to get to the finish line before long - the wheel chair champion completed the course in just over 90 minutes last year.   The support of the race is amazing.  Volunteers are everywhere.  Honolulu Police were also on hand.  They are very protective of the runners - they don't want anyone to get in the way as the runners are coming through.

As I was making my way to Waikiki, there were some areas where spectators were sparse.  At about mile five I took this video.  The important part is the sound - that of hundreds of pounding feet.  I wanted to jump in the group and run with them!!

The main strip of Waikiki was thumping!!  Crowds were cheering loudly.  So exciting for the runners.  A bag piper was playing "Amazing Grace."  And volunteers were handing out water.

I got the finish line about 10 minutes before the champion wheeler came in at 1:31:14!

The cyclists were to leave the course at the Kapiolani Park fountain, allowing the wheelers to cross the finish line alone.  I got down there about 5 minutes before Les came in with his wheeler, the third place finisher.  The cyclists were pumped!  They loved participating in this way.  Our friend Ray said it best, "I just wish we didn't have to wait another year to do this again."

We didn't have long to wait for the winner to come in at 2:18:47 - averaging 5 minutes and 18 seconds a mile!

Placing 13th overall was the top female finisher. She came in at 2:36:02.  The ladies had a very tight finish with second coming in at 2:36:10 and third at 2:36:13!

The sun finally slipped over Diamond Head.

I watched as more runners came in, then decided it was time to head home for breakfast.  Runners were still making their way towards Diamond Head.  They had gone seven miles with many more ahead of them.  I saw these two fire fighters in full gear, including their air tanks.  Yes, they told me, they were running/walking the entire course - proving once again that first responders are top notch!

If you've ever considered running, walking, or riding in an organized event - go see one!  Check out a local 5K or a full marathon. You will be so inspired!  There are people of every shape and size, super fast to very slow, but they are all making their way to the finish line and that makes them winners.

Honolulu Marathon - December 14, 2014  - Anyone want to join me??

Benefits of Recovery Time

I recently replaced my Garmin with a Suunto Ambit2.  I'm really liking it.  Most of the features are the same, but the watch seems much sturdier so I'm hoping it will last a lot longer than my Garmin.  The screens that I see while running are completely customized using Movescount.com.  When I'm finished with my run, I get additional information and can also upload the data to my Movescount account for even more!

These are pictures of my watch after today's run.  I ran 6 miles in 1:02:23, 10:17 pace.

 

 My average heart rate was 146, with a max of 163.  I burned 457 calories.

This screen is something my Garmin did not have.  Recovery time: 30 hours.  PTE 3.7

I've been surprised at hour accurate the recovery time is.  I ran 10 miles on Sunday and my recovery time was 53 hours.  I got up and ran this morning (48 hours later) and felt great!  I'm pretty sure I can do an easy run tomorrow, 24 hours later.

PTE is Peak Training Effect and indicates the impact of a training session on your maximal aerobic performance (VO2max).  The scale is 1-5 and is as follows:

1 - Minor Training Effect
2 - Maintaining Training Effect
3 - Improving Training Effect
4 - Highly Improving Training Effect
5 - Over-reaching Training Effect

Today's PTE was 3.7, definitely improving!  Level 3 can be repeated 2 to 4 times per week.  Level 4 can be repeated 1 to 2 times per week, but it requires 2 to 3 recuperative workouts (TE 1-2) per week.

Okay, I realized this may only be interesting to me (and Les!) but this is good stuff!  I know that I am working hard, but not overdoing it.  I see when I really need a rest day and can benefit greatly from it.

Today's effort really surprised me.  I started with about 3 minutes of walking, then started running.  I took a few stretch breaks, but never any walk breaks.

Mile 1 - 11:44
Mile 2 - 9:58
Mile 3 - 9:48
Mile 4 - 10:11
Mile 5 - 9:59
Mile 6 - 9:45

Four miles under 10 minutes a mile!  Overall pace 10:17.  Rest days really do pay off.

Running Blind

My Garmin died on Saturday.  And I mean died completely.  The battery was fully charged, but the devise is dead.

It's been a strange week - I didn't run Sunday, Monday or Tuesday, for a variety of reasons.  Yesterday I ran using Les' Garmin, but he rode today so I ran without.  Most runners call it "running naked."  That's not a picture I want to think about, so I call it "running blind." 

I did use the Strava app for my iPhone, but I couldn't look at it easily since it was in my back pocket!  So I just ran by feel.  I checked it at one point, not bad...

 I had to capture Diamond Head from a distance...

I am amazed at my times.  I ran completely by feel:

Mile 1 - 9:06
Mile 2 - 10:55
Mile 3 - 9:55
Mile 4 - 10:20
Mile 5 - 11:03

Total 5.3 miles in 53:10, 10:02 pace!

The Strava app does not read my heart rate monitor, so I don't have that data, but I'd say distraction free running is a good thing from time to time!

My Gear

We picked up our packets last night.  Mine was in Ventura and Les' was in Ojai.  There is not a staggered start in the morning, so 1000 runners will all head out together at 6:00 a.m.  I'm going to try to start with a pace group if I can find them!

Les is already out on the road - 125 miles of pedaling for him today.  Kinda makes my 26.2 sound easy...

So here is all my gear for tomorrow, please ignore the lovely hotel green comforter:

Shoes
Socks
Jersey
Arm Covers
Skort
Garmin
HR Monitor
iPod shuffle
Bib number
Timing chip
Sunglasses

Not pictured:
Hammer Gel
Perpetuem
Endurolytes
Water bottle

Shew!  It takes a lot to cross the finish line!

Final words from TrainingPeaks:

Good luck! When the starting gun goes off, try to hold back for the first few miles before settling in to your goal race pace. You can use the energy you save early to surge in the final miles.

Be sure to walk and stretch immediately after you finish to reduce soreness and stiffness in the days to come. Afterward, ice your legs and put your feet up. Be sure to celebrate your big accomplishment!

Don't forget to enter the contest to guess my marathon finishing time!