Category Archives: Running

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My 2012 Cap 10K

Mads, Cindy and Luke after the Cap 10K

Me and the kids after my race

With no specific training, I shaved several minutes off my 10K time today.

I ran the Cap 10K. It’s the same race I ran last year with Jenny, and we had such a blast that I decided to run it again this year — alone. The thing is, I decided not to make an effort to train for an endurance event. I wanted to see if the short distance I run in Crossfit and before Olympic lifting would be enough.

It turns out they were enough to get me through the race — and even beat my previous time — but not enough to stave off soreness. More on that in a little bit. First, the stats:

Time: 56:32
Pace: 9:06/mile

Class position: 105
Overall Place: 2835

I was a little annoyed at the start, because there were only a few ways to enter the chute and the lines to get in were jammed. Then some race volunteer tried to close the gate on everyone to make us go around. Her comment was, “That’s why you’re supposed to get here early and be in place.” Gees. Thankfully, about a minute before the start, someone had enough sense to open the fence and let us in. It still took me 5 minutes to get to the start line after the gun went off.

The weather was much warmer today than last year, and that made the hills a bit harder. I was sweating a lot more, but the course was still pretty fun.

I would have been even faster had I not had to pee so bad. I ended up pulling a Beth and jumping into a port-o-potty between miles 4 and 5. I jumped back on the course as soon as I could, but when you stop, it’s hard to get started again. My legs felt a lot heavier the rest of the race.

I had to tell myself not to stop as I ran over the South 1st Street bridge and toward the finish. I picked up the pace as much as I could, and I heard Andy scream from the crowd to “Go!”

I mistimed my run, so for a while I thought I had finished slower than last year. But I signed up for automatic Tweets for when I crossed the finish line, and it wasn’t until Jenny responded with a big cheer that I realized I had finished well under an hour — which was my goal.

I like that race. I’d like to keep doing it. But I’m so sore right now, I think I’ll try to train a bit more. Everything aches, and I’m hobbling around like I’m 80. Oly tomorrow is going to be fun, right?

Luke’s 2012 Dillo run

Luke

Luke stands in front of Junior Dillo finish line

Luke woke up this morning with fire in his belly. I had already been up for a few hours, and the coffee had kicked in. But Luke didn’t need coffee.

He was kind of driving me crazy, to be honest. I’m already feeling a bit on edge with ask the tasks piling up. Then, I decided not to work out in order to get some work some, so I was already in a touchy place when the screeching began. And the jumping around.

Needless to say, I was glad when he and I left for the Junior Dillo race at Auditorium Shores. We parked about 20 min before his heat was scheduled to begin, only to realize his race tag was at home on the kitchen counter.

Color me not amused.

Cooler heads prevailed, and after calling Andy who insisted the race people would help, crisis was averted when Luke for a replacement tag.

Whew!

We had a great run. There was a lot of excitement in the air, and it was infectious.
Luke kept a great pace. He loves sprinting, so he would take off, slow down to catch his breath, then take off again. I cheered him on along the whole mile, and I even tried to distract him by pointing out stuff up ahead so he wouldn’t think about being tired as much.

Luke eating a cinnamon bun

I have no idea when we crossed the finish line. I guess the race people didn’t enter his new tag number, because his name wasn’t among the results. (Bummer.) But we had fun anyway.

I do have one beef with the race. Guess who was a sponsor — Whataburger. The fast food chain provided the food after the run, and it wasn’t fruit.

It was cinnamon buns. With icing.

You can imagine my amusement.

Despite the sugary madness post-race, I’m so glad we went, and I’m so proud of my Luke.

My workout world: Meet my new running buddies

I’d like to introduce you to my new running buddies: Bennie and Goose.

My dog Bennie

Bennie (I call her Bennie Bean)

My dog Goose

This is Goose.

These are my girls. We adopted them more than 9 years ago from the Nashville Humane Association. They’ve endured a major move to Texas and the addition of two human children to our family. They each have their quirks. And they have become my new running buddies.

Bennie is a Treeing Walker Coonhound. At least, we’re pretty sure she is. We’ve had a number of people recognize the breed and ask if they could buy her. We imagine she was taken hunting sometime when she was a puppy, got lost, and somehow found her way into Nashville where she lived on the streets for a while before getting in a fight and being nursed back to health at the animal shelter. She has a different bugle for everything, which can be fun and annoyingly loud. She loves to run.

Goose is a black lab mix, and we think she’s mixed with pit bull. The shelter told us she had been rescued by a woman with 40 cats, but after a few months the lady turned her over to the shelter. Goose loves to chase small animals, and she’s actually killed several rats.

Andy used to be the one to walk them, but after Mads was born, it got harder and harder to take them out on walks. Then we lost their leashes somewhere and the walks stopped altogether.

Bennie and Goose tend to get stir crazy, so I decided I was going to make it a priority. I went out and bought new leashes, and in early December I started taking them for almost nightly walks. Brisk walks.

Then I started running them. At first it was around the block. Bennie had no problem, but Goose would start dragging halfway through. We’ve been gradually increasing the distance. Even Andy has noticed that Goose’s endurance is improving.  Not bad for a 10-year-old dog!

Maybe one day they’ll have to slow down for me, instead of me for them.

I’m not really interested in running long distances anymore, but I’d like to get the dogs able to run a few miles. They seems much healthier since the walks/runs started up again. I like spending time with them, and they tend to be less crazy at home.

Dogs make awesome running companions. I love how Austin Pets Alive sets up on the Town Lake Hike & Bike Trail and lets runners take the dogs out for a spin. The dogs get exercise and the people get to see how awesome dogs are.

Dogs aren’t substitutes for people, but they’re fun in their own way.

Luke’s Marathon

Luke runs toward the camera on a school track.My Luke is running a marathon.

He joined a group from his school and is participating in Marathon Kids, a free program designed to help children develop a love for being active.

Over 6 months, Luke is running or walking or both for a total of 26.2 miles. He’s also supposed to eat healthy foods every day and learn to grow his own vegetables and fruit as part of the program. (Not a problem…)

Sunday evening I joined Luke, Andy and Mads for one of his Marathon Kids runs. (Andy is one of the coaches for the school program.) I love watching Luke run, because like all kids, he has that natural gait they teach in the pose running seminars — the gait adults forget how to do after years of wearing fancy running shoes.

I’m not sure how far Luke has run so far as part of the program, but he has until February to put in his miles. So far, I can tell Luke is more of a sprinter than a distance athlete, but I’m totally cool with that, because it’s whatever works for him, right?

Run, Luke, run!

She’s not going the distance

I have a confession to make. Ever since my running buddy moved away, running has lost its luster for me.

I loved meeting Jenny on the trail for an early morning weekend run. It was a great time to catch up, vent, talk smack — whatever. It became less about running than hanging out.

I miss Jenny. Still.

Until I find a new running buddy (Yes! I’m looking for one! Contact me if you want to run!), I’ve pretty much been focusing on short interval runs. They’re drills I can do in the neighborhood without straying too far from the house (in case the kids need me).

On Sunday I did long intervals, followed up with sprints:

800m x 4 → 3:44 / 3:43 / 3:43 / 3:44
50m x 5 → :10 / :10 / :11 / :11 / :10

It felt good to work out my legs.

On Tuesday, Coach Aaron decided to put our running to the test. He timed us on an 800m run. Running in a pack really made a difference in my time! I was working hard to stay with Steph and Katherine, and I shaved some seconds off my 800:

Time: 3:27

Aaron says we’ll be doing that again. I’ll have to make sure I don’t neglect my interval training.

Intervals in the garden

Ever since I went back to work, I have neglected my wonderful vegetable garden. Less time plus insane heat left me with little motivation to spend time sweating, weeding and digging among the raised beds in our front yard.

Luke and Andy look at camera while sitting next to a garden bed
Fortunately for me, Andy has taken on the garden with gusto, and he’s managed to keep it alive through this long hot summer. He’s been more successful than I was, starting seeds in the house and transplanting them to the garden. His goal is to grow enough greens and other vegetables to feed not just our own insatiable appetite for vegetables but also donate to other families.

This morning, it was cool enough for us all to spend outside in the garden. Mads and I explored and watched as Luke and Andy mixed up soil and planted new seedlings in the garden. Hopefully those veggies will fuel our paleo meals!

I took advantage of the cool temps this morning, too, with some interval sprints before dawn. I was nearly done before the kids woke up, but they managed to entertain themselves for a little while so I could finish.

8 x 200m
5 x 50m

Results:
200s – 1:11 / 1:09 / 1:10 / 1:09 / 1:10 / 1:11 / 1:11 / 1:12
50s – 11 sec each sprint

I also did core training this morning.

3 sets: 5 flags / 6 deadlift twists (each side) / 15 supermans / 8 DB twists (each side)
1 min plank hold

I could get used to these cooler temperatures. It’s been such a relief after that crazy and very long summer.

Interval runs: Scaring the neighbors

I think I freaked out my 90+ year old neighbor this morning.

Thelma is — seriously — the sweetest, most vibrant and active elderly woman I’ve ever met. But I think I completely freaked her out. And if I didn’t, she was VERY suspicious.

I was just finishing up my workout (which was:)

6 x 400m run
5 x 50m sprints

It was dark — just after 6am — when I ran by her house on the last sprint. I was walking back, feeling good about shaving time off of my sprint when she walked outside to pick up her newspaper.

“Good morning, Thelma!” I said, but I tried to greet her quietly so I wouldn’t disturb the other neighbors.

Silent stare.

“How are you today?” I panted (I was still recovering from the sprint).

Silent stare.

I smiled, wondered if she heard me, and kept walking. I felt her eyes follow me. And I think she even walked out to the sidewalk to see where I was going. I don’t think she recognized me. I’m sure I looked pretty weird. I was wearing my dark blue bandana (a gang symbol!) and I was carrying my stopwatch (what the hell is that in her hand?!).

I tried to look nonchalant and did not look back. I didn’t want to look any more suspicious than I already did. I mean, who runs up and down the sidewalk in the dark?

Ha ha! I hope Thelma’s OK. One day I’ll have to go over there and explain.

Good intervals, though:

Results:
400s — 2:01 / 1:52 / 1:50 / 1:51 / 1:53 / 1:51
50s — 11 secs each sprint

I finished up inside with some core training.

3 rounds
5 Wheel roll-outs
15 V-ups
20 Russian Twists with med ball
12 Supermans
Chinnies

Double unders: Practice makes a difference!

When I was growing up, I played the piano.

For an hour a day, I was expected to practice. I was sent to the living room to stare at the keyboard. The timer on the stove was set to keep track of my time.

I wanted to play the piano. I really did. But I also wanted it to come easily to me. And it didn’t. I also wanted to do a lot of other things, and sitting on that bench an hour a day sometimes felt extremely lonely. I would wait for the time to tick away, wishing that I could play beautifully without putting in the time and effort.

Now that I look back, I regret wasting so much time wishing for something to happen, rather than taking action to MAKE it happen.

How many times have I heard people say, “I wish I knew then what I know now.” It’s so true.

Why the deep philosophical commentary? My WOD this morning, of course!

5 rounds
35 double unders
200m run

Today was my interval day, and I saw this WOD somewhere and thought — Oooh! double unders!  Here’s a good way to work in practice! (Because I want to do Annie RX one day.)

I took the timer outside and set it to 25 minutes, thinking I would be so slow at double unders that I wouldn’t finish. I also started off doing the same thing I did last week and counting my failed double under attempts.

But after round 1, I realized I didn’t have to do that.  In fact, my double unders were a heck of a lot better. What’s more, I set a PR for unbroken double unders — 18!

Time: 17:22

I’ve been working on double unders and pullup strength nearly very day for the past month or more. I’ve been WANTING to do both for years and “working” on them sporadically — a workout here or there — but I’ve never put in a concerted effort. Until now.

So the lesson for me has been: if I really want something, I have to work for it.

I wonder what I can accomplish if I apply that to all aspects of my life….

Intervals at 4:30

I was awake by 4:30 this morning. No coffee required.

I’ve been taking ZMA supplements before bed, and that — combined with an extra hour of sleep, no nighttime anti-histamines, and adjusting to my tightened nutrition — have helped me feel much more rested without caffeine.

I’ve also found myself reading more and more of Ross Emanit’s book Infinite Intensity, which is written for fighters. And while I’m no boxer, I do want to be strong, powerful and fast — the qualities of a fighter. (I guess I’m also missing Kung Fu a little.)

Ross’ training plan is really interesting, and years ago, Andy and I did the 50 training plan from Never Gymless. That was great.

So I’ve been incorporating more and more of Ross’ training regimen into my routine. This morning I did intervals.

4 x 800m (90 sec rest between intervals)
Average time: 3:53 per interval
5 x 50m (jog back to start between intervals)
Time each round: 13 sec

I threw in some ring pull up holds and double unders, just to keep practicing. Then I finished up with core training.

3 rounds
5 wheel rollouts
6 side bends w/ 25# DB (each side)
12 supermans
10 Russian twists (each side with 6# med ball)
60 chinnies

Whew! Those wheel rollouts and side bends are no joke! I did not get my chest anywhere near the ground on the rollouts. Maybe one day?

Breakfast was fun. I’m going into work later this week and I actually cooked breakfast for us. I even cooked Mads up some pork and zucchini:

pork and zucchini in the pan

I only eat protein and fat at breakfast, so here’s what I ate:

Pork and pork pan sausage with avocado on a white plate

My day went downhill from there. I actually left for work to escape the crying. I love my daughter, but she’s been super fussy lately, and I felt like I could do nothing to appease her.

Then I had a long talk with Andy and we came to the agreement that I will not join Zach’s Olympic Lifting class in October. Or November. Or December. Maybe January. Which really disappoints me because I had my heart set on it. I’ve felt pretty sad since the conversation, even though I know it’s the right decision.

Of course, I risk circumstances changing, class times changing, class prices changing… but what are you gonna do, right? I’m privileged with the opportunity to go to my current class. At least I get that.

Being a responsible grownup really sucks sometimes.

Fighting breast cancer one step (run or walk) at a time

Breast cancer has touched many lives around me over the past year, and as October (breast cancer awareness month) approaches, I’m thinking yet again about this devastating disease.

I’ve been extremely fortunate. My mother found cancer yet again in her breast, after more than 15 years from her last battle with it. She caught it early and made the tough decision to undergo a double mastectomy. She’s fine. She really is. She’s a fighter — always has been — and sometimes I forget that she’s brushed cancer and gone through major surgery so recently because she’s so nonchalant about it. She just keeps going and going.

My neighbor across the street is the same. She battled breast cancer last spring and summer and won. She’s tough and positive, and on October 1 she’s riding in the Mamma Jamma Ride. I’m so happy she’s healthy and kicking, and I definitely made sure to donate to her team, the Saint John’s Pedalers Despise/Detest Breast Cancer. She’s going to ride 27 miles!

I can’t believe it’s been since I left KVUE in 2010 that one of my mentors and teachers lost her battle to breast cancer. When I found out Thea died, I cried. She also fought incredibly hard against it, but it won in the end. It makes me really sad to know that for every story of life, there are also stories of death.

This year I will be participating in the Komen Race for the Cure, despite avoiding the race last year. I still have my reservations about it, but my employer is paying for my race entry and we’re doing a big thing to raise awareness and build our company team, so I’m happy to participate.

I’m going to try and raise some money for the cause. Komen has a personal fundraising page for me here.

I’m one week away from another cause I believe in — Fight Gone Bad 6 — and thanks to my fabulous friends, I met the minimum fundraising requirement and I’m on my way to my new goal.

I can’t wait to head out to Camp Mabry with Luke, Mads and Andy on Saturday. Andy and Mads will be there to cheer me and Luke on. It’s going to be awesome!