Week 16 Training

This morning the weather was pleasant, not too cold and definitely not hot. I wore shorts and sleeveless top. The scheduled training was a one hour walk. I added a little running, but not much, as I was feeling pretty tired today. I even tried a Raspberry Hammergel(not as good as the Apple/Cinnamon), but it didn't help.

I'm anxious to see what mileage is on tap for this coming Saturday. Since the 25K is in less than 2 weeks, I suspect it will be considerable.

11 miles

Today we walked/ran 11 miles. I paired up with Kathy again. We started out with the decaf group which left at 4:15am. I told her that I wanted to run intermittently. We agreed that we would try to catch up with one another if the other got ahead. She is a really fast walker and had been insisting that she couldn't run. After we walked for about 20 minutes I started to run and so did she. She was amazed to discover that she was able to run. In fact, I had a hard time keeping up with her once she took off. We finished our course in 2 hours and 47 minutes, which if you factor the 5 minute potty break at the gas station, worked out to just under a fifteen minute mile.

The weather was really cool this morning. My thigh/hip started hurting the last few miles of the walk. I was really glad that the massage crew of Wes and Angela were there to work out the kinks. Wes suggested that I started doing "figure 4" stretches before and after my workouts in order to avoid this recurring problem.

Kathy getting an after walk massage from Angela

10-40-10

Today the standard 10-30-10 changed to add another 10 minutes to the intense part. I discovered how eating poorly the day before a big work-out can impact you. Yesterday was one of those days that the cravings won out. We ate at a Chinese Buffet last night - lots of fried stuff - and I really felt it today, especially while I was running.

I decided that I would run as much as I could, anyway, during this 40 minute period. I ran every two minutes for between one and two minutes, and finished the last 3 minutes of the 40 on a run. I took the last 10 minutes for a welcome cool down. I tried an energy gel, a Hammergel packet, for the first time in the middle of my workout. It's the first energy sustainer that I have found with all natural ingredients that contains nothing to which I am allergic. It seemed to help by giving me an extra boost, and I wasn't tired when I finished.

Saturday is an 11 mile walk/run. I'll try the Hammergel again and see if I've found a keeper.

60 8x2:00 in the Cold

It was in the low 40's this morning when I went out for my walk at 5:00am. This time I wore pants, a long sleeve shirt over a tank top, a jacket with a hood, and gloves. I thought I would get hot eventually, but I didn't. The whole time I was doing my work-out I kept thinking about how cold it was and had trouble trying to imagine what it would be like if it was raining, too. Hopefully, that is something that I won't need to worry with.

After warming up for five minutes, I ran for 2 minutes straight, every 5 minutes, 8 times. 2 minutes is the longest I have ever run at one time. I am amazed that it's getting getting easier and easier each time.

Week 15 Training

This morning was the first time I've trained when it has been really cold - 44 degrees. I wore a singlet underneath a long sleeved shirt, and shorts. I should have worn pants, but I hadn't realized how cold it actually was. After taking about 5 minutes to warm up, I started running for 1 and a half minutes on the 5's of the hour. Today's training called for a 60 minute walk, but I felt like incorporating more running into it, so I did. I actually ran for 15 minutes of the one hour time slot and it seemed reasonably easy. I don't know if it was the weather or the fact that I have been running more. I'm really hoping that I can get my timing to a point that I can have an official time for the 25K race, but I don't think it's going to be feasible. I'll work towards it, and what happens, happens.

8 miles Seems Like Nothing, Now

This Saturday's walk/run was taken down a step to 8 miles. I left with the decaf group at 5:15am. I walked with Kathy who is a real speed demon, but was moving a little slower than usual this morning. I kept up with her. We finished in 2 hours and 4 minutes which equated to a 15.5 minute mile. We had hoped to finish sooner, but we agreed that this was training and not a race. The idea was to finish in a reasonable time, and we did. It was actually chilly this morning. I started for the first 10 minutes with a jacket, then took it off. But when we were finished, I was freezing. I guess being sweaty in the cool breeze does that. What a change from the intense heat of the summer.

60 8x2:00

This morning's training was a modification of the earlier 60x5:200. Instead of 5 sets of intense walking lasting 2 minutes during the one hour session, it included 8 sets. This time I tried to run for as much of the 2 minutes as I could. For 7 of the sets I ran for 1 minute and for the last set I ran for 1 minute and 45 seconds. These were all major time improvements for me, as I have been running between 30 and 45 seconds. I hope to increase the running parts even more so that I can have a better chance of finishing the 25K nearer to the official time.

After posting this, I went back to look over the schedule for next week and discovered that I had jumped ahead of myself, this week. Tuesday's work was supposed to be a plain 45 minute walk and today was to be a 10-30-10. Oh well, I guess I'm just over anxious!

Week 14 Training

Since my leg and thigh were still a bit sore from Sunday's race, I decided to take it real easy today. Today's training called for a 60 minute walk and that's all I did. Since my schedule was pretty full today, I was afraid that if I didn't go early, that I might not make it at all. So I went out at 5:00am. It was very bright because of the full moon. The air was clear and cool, then, close to 6:00am, the fog started to roll in. All in all, it was a pleasant walk and by the time I was done the soreness had left my leg.

20K Race - The First of the Warm Up Series

Today was the 20K race, held downtown at Sam Houston Park. It was the first in a series of 3 warm-up races scheduled as a prelude to the Houston Marathon in January. The weather was great - it was actually cool at the start of the race. The race director, Barbara, agreed to keep the course open for an extra hour so that the walkers could all finish. Her kindness was much appreciated.

There were over 3000 runners/walkers registered which made the start line a zoo. Walkers usually stay in the back and wait until the runners get started, but the line was not really a line, more of a throng, and I got started earlier than I should have. The runners were zipping by me as I tried to stay out of their way. Once we got out of downtown and onto Allen Parkway, the crowd was heavy, but not as intense. The course was a loop, so we went up and down Allen Parkway a total of 3 times. I walked by myself the whole time. It wasn't too bad. I had my CD player. Luckily it waited until the 3rd loop to die. There were lots of people along the way cheering us on, including Stan who volunteered at the 5 mile water station in front of the American General building. It was also fun to be able to look on the other side of the loop and see my friends, including Beverly and Jacque, doing a great job. About halfway through the race, someone I didn't know breezed by me and whispered "Great Job." Those words of encouragement kept me going to the end of the race. I tried to do the same for some other racers who were struggling. I hope it helped.

Throughout the race I ran for about 30 to 45 seconds every 5 minutes, and I continued to do so until the end. The last mile was really tough, but I kept pushing. Our Fort Bend Fit coaches were out at the last half mile cheering us on. I finished in 3 hours and 25.4 seconds - I was hoping for just under 3 hours, but I think it's close enough! My pace was a 14.33 minute mile - my PR (personal record). Quite an improvement over the Space City 10 miler (15.29) and the 17.1 I started out with in July.

I'm exhausted, but really excited and look forward to the next big race, the 25K, on November 13.

Me on the second Loop

Jacque and Beverly

Coach Susie Doing her "thang"

10-30-10

The weather was great this morning. I went out a little later than I had planned and had to navigate around the common area gardeners and the sprinklers. I warmed up and cooled down during the 10 minute intervals and ran on the 5's during the 30 minute one. I ran for at least one minute each time, which was pretty long for me. I'm still trying to figure out how I can speed up in order to finish before the course closes on Sunday. Coach Terrie is trying to arrange an approval for the walkers to start at 6:00am instead of 7:00am. That would do it. We'll see.

60 Minutes- Nothing Fancy

Wednesday is usually a rest day, but today I walked for 60 minutes. I walked a a brisk pace, but did not run. I figured I'd get back on schedule tomorrow with a 10-30-10, and run every 2 minutes or so during the 30 minute interval.

Sunday is the 20K race. I was hoping for some cool weather, but the forecast says it will be warm on Sunday. Maybe the evening temperatures will carry over for most of the morning. I guess only time will tell.

Skipping Today

I'm counting last night's speed work as my morning training. Since too much intensity without rest is not a good thing, I'm going to do a light walk on what would have been a Wednesday rest day.

Speed Work

I guess I should have realized what I was getting myself into. When the instructions said to meet by the hill at the Kempner fields, I should have gotten a big clue, but I didn't. There were 10 people including me. We warmed up by running laps (I ran and walked). Then we stretched, warmed up some more by running short distances and then got into the real work - running approximately 250 meters ( I'm not sure about this distance) up to the top of the hill and then back down. We did this five times, with a few minutes break in between. I was ready to give up after the third time, but kept on with it and finally got my 5 in. The runners finished each trip in one minute to 1.5 minutes. It took me 2.5 minutes. It was really much more than I thought I could do, and much more than I think I want to do. I feel good about having done it, but I think I'm going to throw the towel in on this training. If I were planning on moving up to running, I might consider it, but I'm not ready for this level of intensity.

Week 13 Training

Today was the first time that I have walked in the rain for any length of time. Our Saturday trainings stay on schedule, rain or shine, unless there is lightening. Amazingly it has not rained for more than 5 minutes on any given Saturday, so I really have had no idea what to expect. This morning started out with cloudy skies and a nice breeze. 25 minutes into my hour walk it started drizzling and as time went on it began to rain harder and harder. It actually felt really good. When I walked by the lake, it seemed that I was having a better time than the ducks.

This was a plain vanilla 60 minute walk. I ran on the 10's of the hour, for between 45 and 60 seconds.

Tonight I begin speed training with Finish Line Sports. I'm hoping to increase my speed so that I have a better chance of finishing the next few races with an official time.

9 Miles at a Record Pace

I don't know if it was the cool weather or a fast walking partner, but I finished this morning's 9 mile walk at a 14.88 minute mile pace! That included waiting for the lights to change at Hwy 6 and Dulles and Highway 6 at Lexington. This morning I started out with the decaf group, leaving at 4:55am. Nurith and Marty decided that they would walk with the later group that left at 5:30am. At first I was on my own, the walkers in front of me were faster and those behind me were slower. Then about 1.5 miles into the walk, "Gray" Bob came up from behind and we walked together for almost the entire walk. He is really fast, so I had to push to keep up with him. This is Bob's first year in Fort Bend Fit. He has lost close to 150 pounds during the past year and a half. What an inspiration! We ran for about 30 seconds at a time throughout most of the walk. During the last quarter mile of our walk through the park, Bob and I caught up with Kathy. Towards the end, I ran out of steam, Bob took off and finished several minutes ahead of me and Kathy. Kathy is really fast, and I had to keep running to try to keep up with her. I was really pleased with my final time. I hope the cool weather stays with us through next Sunday's race.

"Gray" Bob

Another 10-30-10

What great weather! It was a lot cooler this morning with hardly any humidity. What a change. I hope the weather lingers for our 9 mile walk/run on Saturday.

It's amazing what games you come up with in order to keep things interesting. This morning I warmed up for 10 minutes and then ran for 15 to 45 seconds on the even times - 10 minutes, 12 minutes, 14 minutes, and walked with intensity during the odd number times. When I got to around 30, my ankle started to twitch, so I decided to take it a little easier and walked with intensity for the balance of time to the 40 minute mark. Then I took the last 10 minutes to cool down.

Tomorrow is another break day, then a 9 mile walk on Saturday. Sunday, October 16th is the first race of the Marathon warm-up series - The Luke's Locker/Koala 20K. That's 12.8 miles in the form a 3 loop race (one loop is repeated 3 times), downtown near Sam Houston Park. The course only stays open for 2 hours and 40 minutes, so there is no way for me to get an official time. I plan to finish in approximately 3.5 hours.

Rest Day

Today is a rest day. I hadn't realized just how important these days were until I started reading Jeff Galloway's "Running - Getting Started". He drives home the point that our muscles need time to recuperate from the stress of walking/running and for our bodies to get rid of the waste created from dying and used up cells.

A lot of people have been asking me about the diet (http://drcranton.com/elimination_diet.htm) I used to identify additional migraine triggers, so I thought I would go ahead and list the foods that I know trigger migraines for me. They are as follows: Aspartame (brand name Nutrasweet® and Equal®), Sucralose (brand name Splenda®), Chocolate (dark or white), Nuts (all kinds), Seeds (all kinds [except I am able to take flaxseed oil]),oranges, pineapple, peaches, banana, avocado, peanuts, grapes (and raisins) raw onions and raw garlic (cooked is OK), salmon, shellfish (shrimp, crab, lobster, clams ), rice (any kind), dark colored sodas (although I don't drink any by choice), wine (all types), alcohol (all) and MSG. It took many years to identify these food triggers, and as I have aged, foods that were once tolerable have become triggers. There are also smells that impact me greatly, and those are smoke, colognes and perfumes, scented anything, like plug-ins, candles, air fresheners, deodorants, laundry detergent, etc. Chemical smells bother me too, like cleaning fluids, exhaust fumes, paint, rubber, etc. I will say, that since the elimination diet, I have not been as sensitive to these smells. And the very best new - I haven't had a migraine headache since July 17th!

60 minutes

What used to be Tuesday's 45 minute walk with 5 intervals of intense walking for 2 minutes, has now been extended to a 60 minute walk. This morning I started running or walking really fast on the 8's of the hour - at 8 minutes, 18 minutes through 48 minutes, and used the last 10 minutes for my cool down. I ran for at least 30 seconds and sometimes 45 during each 2 minute interval. I would love to work up to a full 2 minutes of running, but I haven't been able to yet.

Week 12 Training

I had to drag myself out of bed this morning. Part of me was convinced that I had worked out more thab enough yesterday, and another part of me knew that I had to stick with the schedule. So I got up and went out for my walk. I decided to modify the 60 minute walk by adding a little running, so at every 5 minute interval I ran for 30 seconds to one minute, depending on how I felt. Not only did I get 11 little runs in, but the time flew by. And I really felt a whole lot better when I was finished.

Space Alliance 10-Miler

I did it! I finished my first official race of the season with an official time of 2 hours and 35 minutes and 22 seconds - a 15.31 minute mile.

Beverly, Jacque and I met at 5:00am this morning and drove together to the U of H Campus in Clear Lake. We signed in at the Fort Bend Fit tent and waited for the race to start. At around 6:30am it started raining heavily, but after about 10 minutes, the skies cleared. I'm not sure how many people participated, but there were at least 700. Everyone received a sensor so they could chart their personal "chip" time. Depending on where you were in the crowd there could be a difference as big as 60 seconds between your chip time and your official time (My chip time pace was 15.29).

I started out with Kathy, Toni and Beth. Kathy and Toni are very fast walkers, so by the time we crossed the start line, they were way ahead of us. I brought my CD player with me just in case I wound up walking by myself, but as it turned out Beth and I walked together the whole time. She is a fast walker, so we were able to walk the whole time. There were just a few times when we ran for about 30 seconds to make sure we maintained our pace, including the last 100 yards or so to the finish line. One of the nice things about this race was that there were markers at each mile, so you knew how far you had gone and how much more you had to go.

Even though I went to bed early I only got about 3 hours of sleep. And it was very hot on the course, so by the time I finished I was exhausted. But it was exhilarating knowing I had achieved my goal of finishing within the official course time and beating the 2 hour and 38 minute target I had set for myself.

Me, Beverly & Jacque after finishing the 10 miler