Valentine's 2-A-Day

How do you make your Valentine's Day as good as possible when you're single? Lots of running!

I knew I wanted to do a somewhat longer run in the morning. I was on the treadmill though, so wasn't sure exactly how long I'd make it and didn't have a specific goal. I ended up doing 9.1 miles in 1:13, for an average pace 8:01.

I made up this workout/progression run on the fly and decided to call it the "3, 2, 1 Run."

3 songs @ 7.0

2 songs @ 7.1

1 songs @ 7.2

3 songs @ 7.3

2 songs @ 7.4

1 songs @ 7.5

3 songs @ 7.6

2 songs @ 7.7

1 songs @ 7.8

2 songs @ 7.9

I think this is a great progression-style workout for longer runs on the treadmill.  Since I was planning to go long, I knew I didn't want to be increasing every song, or even every 2 songs and I didn't want to throw in anything super fast.  This pattern of increasing the speed kept it nice and relaxed, but still proved to be a great workout because I was worn out by the end.

I hate that the treadmill turns off after 60 minutes! But I didn't let myself take a break.  I let the treadmill stop on its on and started up right back up to where I left off.  After an hour of running, the last thing you want to do is give your legs a nice break and then have to start up again!  It's all about the mental will power I guess.  This would be equivalent to running an hour outside, and returning to your house...but then keep going for another loop away from the house.

And then in the evening I headed to the South Loop Fleet Feet for a Valentine's fun run!

Upon arrival, they gave out wristbands dependent on your relationship status - green, yellow, or red.

After some general introductions and directions on where to run, it was time to head out into the cold.  I spotted Jackie and we ended up running the whole way together chatting.  Jackie and I actually met on Twitter a few months ago and realized that we are from the same area of Chicago suburbs and share a love of running :)  We were both planning to come to this event so it was a perfect opportunity to meet IRL (in real life, in Internet speak haha).

It was not as cold as I was expecting, or maybe I just wasn't paying attention to the cold since I was just glad to not be running on the treadmill and to be running with other people!  The route was 3 miles and went by super quick.  Parts were really icy, but once we got onto the lakefront path it was nice and clear.  Towards the end of the run, Jackie and I met Linton.   The 3 of us hung out during the after party, where they had snacks and beverages at the store.  None of us won the raffle, unfotunately.

All in all, it was a successful Valentines Day, with a total of 12 miles running, a fun event in the evening, and meeting new friends!

How was your Valentine's Day?

Do you have any internet friends who you haven't met in real life yet?  Or that you have met and are now real-life friends?

Treadmill Motivation & Geese

Monday I did half of a progression run.  I don't know why.  I was on the treadmill and 3 miles in it came time to increase the pace, but stopping seemed like a better option.  I was sweating quite a bit and working hard at it, but as I walked home from the gym, I felt like I wasn't even tired.  Maybe that's a good thing, but then again it was only 3 miles so it shouldn't feel hard to me.

I did the first mile in close to 9 minutes, then the next 2 at 7:30 and 7:19, respectively.  I was trying to take it a mile at a time, but wasn't having it I guess.  I wasn't in a bad mood or anything, I was just super bored and yes, it was hard, even though I ran 18 miles of the marathon at 7:30 pace and plan to run a half marathon even faster than that.  Actually, Sara Hall, a professional track athlete, tweeted this a few days ago:

It really is true.  A 7:30 pace on a normal day feels like I'm really working, but during the marathon, it felt so easy to maintain for a long time.  And outside, I feel like I could run like 5 times as long without nearly as much problem as on the treadmill.  Last week I did the  same progression run I was aiming for this Monday, but made it through the whole 6 miles.

I don't know why one day can be fine and I can get through it without as much difficulty and then another day all I want to do is stop.  And the problem with the treadmill is that you can just stop running at any time.  You can't do that outside.  You can't go out for a 6 mile run and get 3 miles away and decide you're done, because you still have to get back home.

There's nothing left to do though except get over it and focus on the next run.  At least I had 2 miles at a faster pace than my standard 8 minute.  Gotta work in that pace variety!

Yesterday, I decided to take a slightly longer lunch break and go for a run outside.  It was very chilly, but I bundled up and wore my new hat.  I didn't bring a watch, but mapped out the run to about 5 miles.  The first and last half mile were super slow because of traffic lights and pedestrians, but once I got to the lakefront, it was smooth sailing (aka running...all the boats are gone from the harbors!)

I ran south on the path to the museums and Soldier Field and then headed back north the same way.  It was very nice and peaceful compared to my runs on the lakefront this summer.  In the summer, the path is crowded not only with runners, but also bikers and I'm still afraid I'm going to get hit by one again.  But running in the middle of the workday in the chilly weather means very little people outside!  But as I've said before, I watch too many episodes of SVU to feel safe running out there by myself, with few people around, next to a lake.

But I wasn't just worried about human predators.  There were so many geese!  If one of those things came charging at me squawking with its beak out, I'd have no choice but to go dive in the lake.  I wish I took a picture of the geese.  Next time I promise I will.  I need to get better about taking pictures!  But I also don't want to stop TOO much during a run for pictures.  Oh well, all about balance.

How do you motivate yourself to keep going on the treadmill when it's so easy to stop?

Have you ever been threatened by geese or other animals on a run?

Shake It...on the Treadmill

On my training schedule for yesterday was a paced progression run.  Progression run = get faster each mile, or half mile, or whatever increment you choose.

I don't have a Garmin (I used my mom's occasionally this summer, but gave that back to her.) and I don't fully trust myself with pacing outside.  And it was a little chilly/rainy and dark.  So that all led me to the treadmill.  I'm sure I will have many treadmill workouts to share with you in the coming months.  Here's what I did last night:

1 mile warm-up @ 7.0 - 8:34

1 mile @   8.0 - 7:30

1 mile @   8.2 - 7:19

1 mile @ 8.4 - 7:09

.75 miles @  8.6 - 6:59

.25 miles @ 8.8- 6:49

1 mile cool-down @ 7.0 - 7.3 - 8:34 - 8:13

According to the plan, I was supposed to do a 6 mile progression run for 8 miles total.  But I was OK with just the 4 for now and don't think I could've kept the pace on there much longer by myself.  What I decided is that each week, I'll build up either mileage or speed.  For example, maybe next week I'll do a 4 mile progression run again, but start at a speed of 8.1.  I would like to keep doing it to teach myself to run faster at the end of a race and not start out too fast.

(Photo from Pinterest)

Total time was just under 46 minutes I believe, for an average of 7:38 per mile.  The 4 mile progression run averaged 7:13.  However, apparently running on a treadmill is "easier" since there is no wind resistance like there is when you run outside.  I know this is true, but I also don't believe running on a treadmill is easier than outside.  It's just so so boring and that makes it harder for me.  But do check out this treadmill pace conversion chart to see what your pace outside would be: Treadmill Pace Conversions

I decided my favorite running song right now is Shake It by Metro Station, so I put that one on at the end of this run.  It makes me wish I was dancing instead of running though.

I felt really good after that run.  Actually for the first minute or 2 after I stopped, I did not feel that great.  I stopped after the first 5 miles, took a quick walk up and down the row of treadmills just to shake out a little, then hopped back on for my mile cool-down.

Then I managed to do very minimal arm weights that probably shouldn't even be considered weight lifting and planks.  However, I made up for it today when I went to the gym at lunchtime to get in some solid strength training.  I'm still working on a routine of circuits to do and once I figure it out I will share it here  :)

These are two articles I enjoyed today:

Validity of Boston Marathon Qualifying Times written by a professor at the one and only University of Dayton.

The Next Big Thing in Fitness 

A tweet of the day:

I actually am a morning person, even though it wouldn't appear so since I haven't done a morning workout in so long.  They have all been after work workouts lately.  So my goal is to get back into the morning workout routine.  I definitely do love to have my cup of coffee every day though!

And don't forget to VOTE today (and every day through November 10th!!) for me to win a spot in the 2014 Boston Marathon!!  VOTE HERE!! 

What kind of workouts do you like to do on the treadmill?

What is your go to song when you need to get pumped up?