Saturday, December 30, 2006
..... when you can't move your leg backwards or forwards.
Nevertheless, I just got in an hour's worth, probably a little sort of 6 miles, with teeny little short steps that weren't all that uncomfortable or even any slower than my usual.
But I'm behind in my distance plans now, and I can't do the speedwork in the FIRST program as I had hoped for an April marathon. In fact, I might not make an April marathon at all.
Thanks to Vickie and Sheila for tips and links to fixing my butt :-) And runr53 for suggesting massage therapy -- I called one and left a message, but she must be away for the holidays. I'll try her again. I think the piriformis muscle is the one complaining. I think it would complain less if I spent less time sitting on it, too, in front of the computer.....
Thursday, December 28, 2006
Meet Ruth Thomas, and marvel at her Journey Of The Ages.
Here she is studying her route in Hawaii.
She's 25 years my senior and this past spring she finished a voyage that makes my dream of a Pacific-to-Atlantic bike trip look like a training ride. She rode her bike to the smallest town in EACH of the United States. Not just coast-to-coast on Rte. 50 or the "Northern Route" or the "Southern Route" but into every single state to that state's smallest town.
It took her about 8 years. I love her!
Here's another, earlier story. Senior Cyclist A Bit Battered, But Not Blue
Old ladies of the world, unite!!!
Wednesday, December 27, 2006
Here's what my trusty online dictionary
has to say:
Main Entry: amen
Pronunciation: (')ä-'men, (')A-; 'ä- when sung
Etymology: Middle English, from Old English, from Late Latin, from Greek amEn, from Hebrew AmEn
-- used to express solemn ratification (as of an expression of faith) or hearty approval (as of an assertion)
Most of us know the translation as "So be it." Depending on use, it has nuances of "May it be so," or "It is indeed so," a word of general agreement and belief.
I noticed, when I heard someone say it on the radio, how much it sounds like "I'm in!" -- either way it's pronounced. This made me think.
I thought about what "I'm in!" means.
"I'm in" for the long haul. I won't back out. I'm committed.
I'm promising my contribution.
I've entered the race.
I will be an active participant.
I'm part of the team.
You can count on me.
I will give whatever it takes to achieve the hoped-for result.
I will do all in my power to keep what we have accomplished.
In a way, it's not all that different from, "So be it." "Amen."
I thought about what I would mean if I said "I'm in!" instead of "Amen."
It charges me to continue what I have begun, or, more properly, what the Lord has begun.
The prayer is not over. It's just getting started. It's ongoing. I have footwork to do, whether physical, mental, emotional, or spiritual, when I "end" a prayer with "I'm in!" I am not done with this prayer or this endeavor.
"I'm in." It's my new "Amen."
Sunday, December 24, 2006
Been on the Internet. Blinding flash of the obvious: Gluteal strain. Internet wisdom reveals that it's commonly suffered upon a sudden increase in speed or stride for which the body is not prepared.
So today I'm stiff. And limping. My butt cheek hurts. My hamstring is tight. I'm frustrated.... will I be able to pick up my 16-week-marathon-training program (which was officially to start with a 10-miler today) in time for an April 15 marathon?
Maybe I better go down a rung to a 12-week program.
Don't forget to read my previous post, in which I ask for opinions on reading/study material....
Recall a couple of my goals and dreams:
- Run a 4:15 marathon to qualify for Boston (and then run Boston)
- Run a marathon in every state
- Dabble in ultra-marathoning
These are some of the books I've been considering. I can also get magazine subscriptions there. Thinking about Marathon and Beyond (although at $34.95/6 issues it would use up over half my gift allowance; all of the books below are available used at discount prices.)
Running Through the Wall: Personal Encounters with the Ultramarathon by Neal Jamison
Advanced Marathoning by Pete Pfitzinger
Daniels' Running Formula by Jack Daniels
Ultimate Guide to Weight Training for Running, Second Edition, (Ultimate Guide to Weight Training for Running) by Robert G. Price
The Competitive Runner's Handbook: The Bestselling Guide to Running 5Ks through Marathons by Bob Glover
Four Months to a Four-hour Marathon by Dave Kuehls
Running Past 50 (Ageless Athlete) by Richard Benyo
Ultra Running With Scott Jurek (Robbie Readers) (Robbie Readers) by Jim Whiting
Running Until You're 100 by Jeff Galloway
What would you get? Any choices from among these? Any I haven't listed?
Thursday, December 14, 2006
Qualifying time at my advanced old age of 55 is 4:15, which is 9:45/mile.
I'm using this program and these paces. Nancy steered me to it. What would I ever do without her? The "official" 16-week build-up won't start till next week; you're supposed to be able to run 10 miles. I'm sure I can; after all, I just did a frickin' Ironman. But I took time off and then time easy and I'm building up again, so I won't hit 10 miles till next week.
My HR goals, I got from some other running article.... I'll have to look it up. I did a 10K time-trial a couple weeks ago; my time was 57:30, which is 9:16/mile, and the max HR I was able to provoke was 183. I tried to inch it upward but it stuck there. I could only maintain that for about 0.2 mile. The HR formula I'm using is based on Max Rate - Resting Rate (mine is usually 60) X % effort.
So here's what I did today, in case anyone is interested:
Type of workout:
Pace/intensive endurance, approaching aerobic threshold; week's long run
Increase endurance at quicker pace (I've been doing long runs at 11-13min miles training for Ironman's the last 2 years.)
A. 9 miles at 10K pace + 60-75 sec./min (= 10:15 – 10:30)
Met? Distance - Y; pace -N
B. Keep steady pace
C. Keep steady perceived effort
D. HR 75-85% (152 – 164)
OK, explaining the “No’s”:
A. Overall pace quicker than expected
9 miles at 1:31:28 = 10:13/mile
B. Not steady at all, but terrain varied.
Mile 1 – 10:28 (warm-up mile)
Mile 2 – 9:56 (mostly downhill)
Mile 3 – 10:02 (rolling, predominantly downhill)
Mile 4 – 11:10 (long slow upgrade)
Mile 5 – 11:01 (turnaround in middle; upgrade till then)
Mile 6 – 9:19 (downgrade)
Mile 7 – 9:51 (rolling w/ uphill trend)
Mile 8 – 10:29 (mostly uphill)
Mile 9 – 9:38 (rolling, mostly downhill)
C. Actually HR reached 170 (90%) on a hill; otherwise within range. Perceived effort was quite steady.