Runniversary Reflection

It's my 1st Runniversary!

I have been reflecting a lot lately. About my training, and the way I am carrying it out. I have in the past been very negative towards it, often comparing myself to others. I don't want to do this anymore. I am my own person. I am proud of what I have accomplished so far. So, for my 1 year runniversary (it was in February), I changed my blog design and title, and thought I would reflect a little on what I have learned this past year.

• When I first started running in February of last year, I had no idea what tempo, LSD, cross training, or even how far an actual marathon was. I refused to call myself a runner. Now, I am proud to have added many new words to my vocabulary, and I am a runner. I run, therefore I am! 
• I started by huffing and puffing through every run, running each one at a pace I hoped to maintain for any given race. I learned this was a very quick way to develop injuries and not improve very much. You can never run an easy run too slow.
• I learned about ITBS, and that it takes a lot of time to recover, and prevention is the key. Strength training is now my best friend.
• The running community is amazing an supportive. From the beginner runner to the crazy fast elite. Everyone seems willing to help
• Compairing myself to others will only bring me down.
• What you eat matters a lot when it comes to running performance, and how you feel during a run.
• Hydration, hydration, hydration!

And to end this quick little post, some of my accomplishments from February 2013 to February 2014:

First 5k: 30:33 --- Most recent 5k: 24:43

Longest distance run: 4mi --- Longest run to date: 12.5mi

Fast training pace: 10:00/mi ---Easy training pace: 9:45/mi

*MAF Update:
In my previous post I spoke about heart rate training and more specifically, MAF training. Even though I did a lot of research on it, I think I jumped in too quickly. Unfortunately, the pace MAF training requires me to run at, hurts my knees and feet. So I think until I have a little more running under my belt, I wont be able to continue on with the plan. This doesn't mean I'm not going to run easier at a slower pace though. I am still wearing my HRM, but it's there for a guideline, not a strict rule.

MAF Test & Serving of Humble Pie

I have been wondering lately why I can run 400m easily in 1:10 or 800m in 3:00mins, but I can barely run a 10k in under 55 mins. I know there's a big difference between 400m and 10,000m, but I feel like I should be a little faster. After many weeks of research, I think I have finally found my problem. I have a very weak aerobic system.  When I look at McMillian running calculators predicted race paces after plugging in my 800m time this is what I get: 

These time are predict if I'm correctly trained. I have never been able to run any of these times for any of the races listed above. I think because I have always been a sprinter, I have the speed, but nothing to back it up with. 

In my research I discovered MAF Training. the basis of this training is to run at you 180 formula heart rate This formula was developed by Dr. Philip Maffetone. 

The 180 Formula

To find the maximum aerobic heart rate:

1.Subtract your age from 180 (180 – age).

2. Modify this number by selecting a category below that best matches your health profile:

1. If you have, or are recovering from, a major illness (heart disease, high blood pressure, any operation or hospital stay, etc.) or you are taking medication, subtract an additional 10.

2. If you have not exercised before or have been training inconsistently or injured, have not recently progressed in training or competition, or if you get more than two colds or bouts of flu per year, or have allergies, subtract an additional 5

3. If you’ve been exercising regularly (at least four times weekly) for up to two years without any of the problems listed in a or b, keep the number (180 – age) the same.

4. If you have been competing for more than two years duration without any of the problems listed above, and have improved in competition without injury, add 5.

For example, if you are 30 years old and fit into category b: 180 – 30 = 150, then 150 – 5 = 145.

So my MAF HR is 152. You are supposed to give yourself a 10bpm range, so my range is 142-152.

To start this training you do a MAF test, in which you warm up for 15mins then run at your MAF HR for you desired distance. You are never supposed to let your HR go above this number. You repeat this test on the same exact course every 3-4 weeks to see your improvement. 

I performed this test today, and let me tell you. I was served a hearty helping of humble pie. I honestly felt embarrassed with how slow I had to run jog. I think a lady with a walker blew past me. My test results were as follows:

Mile 1 - 11:53

Mile 2 - 11:17

Mile 3 - 12:12

Mile 4 - 13:08

Average pace 12:10/mi and average heart rate 151

As you can see I was keeping it really close to my MAF HR. According to Dr. Maffetone, it is normal for the mile paces to decrease every mile. During mile #1 I was running downhill, and the final mile was uphill. 

I have been running at a low HR for the past week and so far what I have noticed about this type of training is:

1. I sometimes have to walk uphills to keep the HR down
2. My legs get really tired during these runs.
3. It is going to take a lot of patience and discipline to keep up the slow pace

Regarding #2, it's weird that my legs are fatiguing. The only reason I can think of why this may be happening is because my slow-twitch muscles are not used to being activated.

I am putting a lot of faith in this training. I guess I technically have nothing to lose. I'm not an elite athlete that has to be ready for some big race. I am training for a half marathon in April, so I am kind of training backwards, but I will need the aerobic strength to complete the race. It will be my longest race to date. I hope to come in under 2 hours, but it is a soft goal.

Have any of you trained at a low HR?

What were your results?

2 Weeks and 2 Days Later

Warning: This is a post where I will be down on myself and over analyze.

Life Running is not fair!!! I started running regularly almost a year ago (my runniversary is on Feb 5th). Here are some quick facts by the numbers: It took me 

1. 2 months to run a sub 30 min 5k
2. 4 months to reach my goal of a sub 9:00/mi pace for a 5k
3. 6 months to work up to running 12 miles straight
4. 8 months to run a sub 26 min 5k

So, it seems like a long journey to accomplish some of those feats. After all of that, it took 2 weeks and 2 days to loose it all. My last run (before the hiatus) was a 6 mile run on 12/21/2013. My hubby and me went to Seattle for Christmas to visit his sister and I forgot my running gear. My nephew gave me the gift of his sickness while we were there, so I have been sidelined since we've gotten home. My first run of the year was on January 6th.

Monday - 3 miles easy

Tuesday - 5x400m; 1 mile backwards running; 5x10sec 8.5mph 12% incline

Wednesday - 3 mile easy

The problem with the schedule so far, is those 3 miles "easy", were anything but. Before my short hiatus, running a 9:30/mi was easy and relaxed. However, Monday and Wednesday, it felt like I was running race pace. I was breathing harder than a smoker climbing 100 flights of stairs at 10,000ft elevation.

Yeah, that's about right!

I don't know if I can blame my bronchitis for this, or just the fact that I have lost a lot of my fitness in the last 2 weeks. According to an article by Jeff Gaudette titled "Losing Running Fitness" he says that:

"Research shows you shouldn't be too worried about losing significant fitness if your break from running is less than two weeks. You’ll lose some conditioning in your aerobic system and muscles, but pre-inactivity fitness will return quickly. Again, this assumes that you have built a healthy and consistent base of training of 4-6 months prior to taking time off. "

So, less than 2 weeks, does that mean because I took an additional 2 days off I'm in worse shape. I may be over analyzing, but I sure hope what I have worked so hard for, comes back. With days like today and Monday, I have no idea how I was ever able to run 3 8:07min miles 3 times in a row for a 5k. It seems impossible.

Ok enough of the negative. It's a new year and hopefully a new me. I only have one New Years Resolution this year. I participated in Run Chat this past Sunday and they asked us to finish the line "2014 is going to be:________" I had no idea what to put, but then Cori wrote:

 "2014 is going to be my year, my year to be fearless." 

I could n't said it more perfectly. So my one New Years Resolution, is to be fearless. Last year all I ran all my races with fear. Fear of failing, fear of taking off too fast and then dying in the end, fear of not finishing, etc. This year, I wont sweat the small stuff. I will run for the joy of running, and race for the joy of racing. I am nowhere near an elite runner, so I need to stop expecting to be one, and be happy with my times. I will strive to be my best, but I wont be held back by my fear of failing. Quoting the movie a Cinderella Story, "never let the fear of striking out keep you from playing the game". Amen to that!

What are your New Years Resolutions?

Have you ever taken time off running?

If so was it hard to get started again?

Lessons in pepper spray!

I learned a valuable lesson this weekend. Pepper spray is no joke, and it should be treated with respect! Also, it doesn't just burn your eyes; it burns the heck out of your lungs. Yes, I now know this from personal experience. But before I get ahead of myself, let me tell you how this all started.

Recently, my husband suggested I start running with pepper spray. I looked into several different types and brands. I feel like choosing a pepper spray is like choosing a star in the sky. There are so many different types, brands, strengths, etc. Some of the ones I found that were pretty cool were:

The pepper spray gun:

Pros: This looks like a small revolver which means you could whip out the pepper spray gun at an assailant and it might scare them off

Cons: It could make them more hostile and pull out a real gun. You have to hold it while you run and hope it doesn’t fall.

The wrist strap pepper spray:

Pros: It straps to you so no holding or fear that it will fall

Cons: you will have to fiddle with it to get it out of the strap, giving your assailant time to attack.

Lipstick pepper spray:

Pros: small and discreet. It can be carried anywhere with you.

Cons: Like the above, you have to pull it out and remove the cap to use, which again, can give you assailant time to attack.

The main thing I was worried about was having to fiddle with the pepper spray in anyway. I’m clumsy and I need one that is fail and idiot proof. If possible I also didn’t want to have to hold on to it while running in fear that I might drop it. While searching online, I came across (what I believe to be the greatest pepper spray invention, since…well…I don’t know) Runsafety Pepper Spray. This pepper spray straps onto your wrist and sits on top of your hand. When you want to use the pepper spray, you push a finger into your palm and BAM, pepper spray comes out. In short this pepper spray

ü  Is ready to use without taking off any caps

ü  Is always facing the correct direction for spraying

ü  Sprays up to 8 feet away

ü  Makes you feel like you have awesome spidey powers when you pull the trigger.

The pink thing on her hand is the
pepper spray.

Here it is in action.

I just received the pepper spray this weekend (in black) and I was excited to test it out (not on a person, I just wanted to make sure I knew how to use it). Remember how above I said I was clumsy? I thought it'd be a good idea to wear googles while pulling out the canister. My husband suggested I spray a little into the sink (I was thinking outside, but I thought hey I'm wearing googles, it will be fine). NOT FINE, I sprayed it really close to the wall of the sink and some of the spray came back at me. I had the craziest coughing fit I have ever had in my life. I was coughing so much it was hard to sneak in breaths of air. I ran out of the kitchen, but the coughing continued. It got so bad, I started dry heaving and I could even taste a little blood in my mouth. It lasted for about 15 minutes. That's the last time I take my husbands advice. Best part of it all, was he worried about me? Nope he was laughing his butt off at me.

Take home lesson for everyone, the Runsafety Pepper Spray is awesome, and pepper spray works!

How do you stay safe while running?

Have you ever used pepper spray, if so, what kind?