Un-Skinny Bob Bop Bop Bop!

Really, this post has nothing to do with that amazing song by the boys of Poison, but it came on the radio on my drive home today and made me laugh. You bet your butt I cranked the volume and sang right along.

Here's the video, in case any of you want to listen and read at the same time:

It's amazing how a good commute home can put you in a good place for an evening run and how a bad commute does just the opposite. (That's what happened to me last week. AWFUL!) Today's ... pretty good.

This un-skinny bop ran a B210K Week 1 workout yesterday at Lunken and it went very well. (Here's an old blog about Lunken, including pics and a lot of complaining.) Aside from not being able to run up or down the super steep and super short hill (probably about 50 feet long but a serious altitude change), I completed the workout as it was written.

Since this evening's weather was so nice, and since I can't run tomorrow, I decided to go out again. I tackled the Five Mile Trail and turned on another B210K Week 1 workout, thinking ahead of time that I might not be able to finish it, but I'd try anyway. You've gotta know your body and your capabilities, right? I knew I was tired from yesterday and I knew that my shins have been a bit testy lately (more like pesky little bastards, actually).

Well, I was spot on. I did the first two sets fully (run 10 minutes, walk 1 minute, repeat), including my start up the top third of the monster hill. I was really hurting by the time I got through those sets. (My shins are hurting like they did when I first started this running business.) So I took a longer walk, then ran a little, then decided to take advantage of a handrail and stopped to stretch my legs and do a little limb shaking. It helped a bit!

I followed the plan for most of the third set, and only part of the fourth and final set. I feel totally fine about it though. I got a workout. I was sweaty. And surprisingly, according to the ever accurate (right...) GPS feature of my B210K app, I did it all at the same pace as my run yesterday. Must be the downhills.

Anyway, as you've been reading, the Run Like Hell is coming up. I'm flipping excited! My friend Sarah decided to join in the fun. I think she's more excited about the opportunity to re-use her amazing Halloween costume from a year or two ago. Here's a hint ...

Image from Amazon.

Regardless, I'm so happy to be running with my Flying Pig partner and with one of my biggest running supporters and former coworker. Oh yeah, and I'm excited about the party after. There are always festivities after runs, but I feel like I'm always rushed away for some reason, either by my own doing or otherwise.

Well, that's all I've got for the evening. Thanks for reading and thanks for hanging with me during this blog dry spell.  =)

Back On A Program To Run Like Hell

Oh, I suppose I am long overdue for an update on actual running, huh? I was just sitting here thinking about how I desperately need to redesign my blog page, but feeling completely overwhelmed by the thought of committing to something. (If any of you have any interest in designing a layout for me, let's chat.)

So, what's been going on?

Well, I feel like I'm back on the horse and loving it, that's what. I rediscovered the joy of being back on a program instead of the "let's see how far I can go" plan. I decided to give Bridge to 10K (B210K) another go, and I friggin' love it. (Click here to read about my first foray into B210K.)

Here's a little refresher on B210K:

Table snapshot from Bridge to 10K site. Click on it to make it bigger.

I've completed Week 1 once, plus one abbreviated day (half of one of the days of W1). I attempted W2D1 earlier this week, but I'm not quite ready for it (I only got through 2 of the 3 rounds).

Despite realizing I couldn't complete W2, I feel great! It didn't phase me at all that I couldn't finish it; I just planned to get back to W1 next time. Ah, I've missed the joys of workout checklists! I just can't believe I went so long without using one of my handy "tell you what to do" apps. No wonder I was in a slump for so long. 

OK, so there's a slight chance the change in weather could have something to do with it. And I'm not obsessing over a book at the moment. And I have a bit of pressure to run at least two weeknights out of the week since I'm helping a coworker get on the running train. (BTW, said coworker even got her mom to join her for W2D1 of Couch to 5K yesterday. Woohoo!) 

The stars are just aligned at the moment.

Which leads me to my next update ...

I'll be running a race I've always wanted to do! One of my favorite newbie runners (I believe he started very shortly after me) has finally committed to running a 5K, and he's chosen the Cincinnati Run Like Hell! And I'm totally joining him. Yay for running at night through the ghetto and a cemetery, and yay for Halloween runs! 

Image from the Cystic Fibrosis Foundation site.

I believe I'll be joining the "team" an old friend of mine created in her toddler daughter's name, just to raise awareness. (There will be a website involved with opportunities to donate how you see fit, but no pressure. More on that later.)

And I think I already have a costume idea, but I'm not committing to it until I find the supplies to make it happen. As if running in running clothes isn't difficult enough ...

So, there's that.

On an entirely different note, here's a funny-to-me story ...

I got into a little verbal kerfuffle at the gas station earlier this week because of a moron driver impolite driving behaviors. Wouldn't you know, the jerkface tailgater fella with whom I was kerfuffle-ing thought it would be a good idea to pick on my by way of a certain magnet on the back of my car.

The magnet on the back of my car. Image borrowed from here.

Big stupid dummy Silly boy shouted, "You're a little big to have a 13.1 sticker on your car, aren't you?"

Heh heh ...

I'm going to pretend the kerfuffle ended there. Let's just say I don't take insults as sheepishly as I did when I was a child. Or heck, as sheepishly as I did a few years ago.   (evil grin)

So yay for running! Get to it, folks! This is the BEST time of year to run and there's NO time like NOW to get started.

Bridge To 10K: W1, D2 -- And My Race Schedule

Little victory: After my original running plans for the day were delayed for another time, I still got my butt off the couch and went for a run. Not an easy feat considering the weather. The temperatures climbed throughout the day from just below freezing to the lower 40s, but the wind and precipitation were pretty unpredictable. But I decided I could handle it, and since I took two days off (and because next week will be a roller coaster of weather and really unreliable), I went big.

Today I returned to the Bridge to 10K program. The app is now my favorite app ever. (Here's the link to its iTunes page.) I've had the app since early last fall but had only used it 1.5 times (one failed attempt, one successful attempt). Within the last month or two, I purchased the GPS add-on for $1. Best dollar ever spent. Like the iMapMyRun app, the app tracks your progress geographically. Here's a shot of my run today.

The purple pins mark the miles, the red and green pins mark my start and finish.

The app also does what the Couch to 5K app did: pipes in and tells you when to warm up, run, walk, and cool down. Like C25K, it beeps at halfway. Unlike C25K, it also chimes in for each running segment to tell you when there are 5, 2, and 1 minute left.

Today I did Week 1, Day 1 -- Warm up for 5 minutes, then run for 10 minutes and walk for 1 minute, repeat the 10:1 intervals 4 times, cool down for 5 minutes. That's 53 minutes. Woohoo!

Now, the app also has a nice journal feature where you can record a general "how do you feel," the weather, the path, and other notes. And, best of all, it keeps your stats straight. iMapMyRun does speed and pace, but this app breaks your pace down into walking segments and running segments. AMAZING!

Here's the journal screen.

Check out my run pace, y'all! I'm thrilled with that!

Okay, enough of my sales pitch. Go get the app if you're shopping. (I think it'd still be a good app for iPod Touch users, just sans GPS.)

It was good run! Gloves, headband, slimeys + running pants, "under armor" shirt + long-sleeved t-shirt (the usual winter wear). Because of the wind, I also wore my windbreaker (doesn't breathe AT ALL), which kept me super toasty. At one point I thought it might be too much, but yeah, no more sweat than in the middle of July. Thrilling, no?

Today I had to do something I haven't done since fall: I yelled at myself to get through my last interval. I think I've been pooping out too early lately because I haven't been yelling at myself enough. Well, let the yelling begin! I'm ready to bring the pain this spring.

Now I just have to wait for this next bout of winter to pass. I'm a pessimistic Cincinnatian, so I'm betting on one more winter storm before we can call this season over. It's okay, I can wait.

20 more days until Daylight-saving Time begins!

Oh, and here's the promised race schedule for this spring:

March 12 - Emerald Miles 5K
Caitlin and I picked this run because it meets a pre-birthday goal for her and because it's cheap. The Hearth Mini Marathon is the following week (which includes a 5K) but is incredibly expensive as far as 5Ks go in my experience. I know it's a good cause, but we have economic concerns to deal with here. Anyway, even though the Emerald Miles run is downtown, it seems like a good path. It stays on the Purple People Bridge and within the boundaries of Sawyer Point. No downtown streets. Blech. Unfortunately for my efforts of not disappointing myself, Caitlin has me wanting to finish this one without walking. Time to work on some hills! (For those of you that don't know, if a race goes across a bridge over the Ohio, those bridges are rather beastly hills, so be prepared.) Oh, and my co-worker's husband, Matt, might be joining in on this one too since he's rocking C25K right now. Fun fun!

The Purple People Bridge. I don't know this person, but I stole this awesome photo from this blog.

May 1 - Cincinnati Flying Pig Half-Marathon
Oh lord, here it is. I'm still completely petrified to do this but I still strongly feel like I need to do it. I'm guessing I'll be doing it alone too, which is sad. It'd be nice to have company the whole time ... it would probably make the 13.1 miles go much quicker. But it's expensive and it's long, so I can't really force anyone to join me. And I don't need anyone, right? Right? Psshhh... I do expect a cheering section of at least 1 somewhere along the course, hopefully at the end (cough, MOM, cough). If anyone wants to stand with her, I'm sure she'd appreciate the company. =)

May 21 - Forest Hills 5K
This one holds a special place for me for more than one reason. First, it's in my hometown. Not just Cincinnati, but in the neighborhood I grew up in. It supports the schools I went to. Alumni get a discount. WOOT! Second, last year was the first year for this race and I was too scared to do it. It would have been my first. Well, I'm not too scared this year. I'm all over it!

There they are, the next three races! Eeek! Should be fun!

So, that short post turned into a novel, and not a very exciting one. Sorry about that. Thanks for reading!

Lunken And Letting Myself Off The Hook

You're lucky, folks. You're lucky I've had some time to get some caffeine, eat some Taco Bell, and ingest some sugar after my run this morning. Otherwise you'd be reading a bunch of woe-is-me crap. Okay, actually, you might still get some woe-is-me crap, but it's less that it would have been earlier. I apologize in advance.

In case you didn't catch on, this morning's run was a big of a bust in my mind.

Let me tell you the positives first, so I don't get off on the wrong foot.

• I finally got around to tackling Lunken Airport Playfield Trail (sorry, there's no good link to the facility)
• I finished a little more than 3.5 miles
• It was a beautiful (but cold) morning
• I got an early start
• I had one good section ... must have been downhill
• I saw deer
• I selected appropriate attire, despite my initial indecision
• I took lots of pictures (see below)

"Welcome! This is going to suck!"

Contributing factors:

• Longer distance than I've ever done (the loop is 5 miles)
• I didn't get home until a little before 2 a.m. (pre-time change) last night
• I had two big, fat, delicious beers last night
• I had three days worth of carbs between 7 and 11 last night

So, what happened?

I pooped out. I guess it is important to work up to distances instead of just diving in, because my body just wasn't having it. The previous night's activities may have had something to do with it, but I'm not sure how much.

Allow me to introduce you to Lunken Playfield Trail. It's a 5-mile loop around Lunken Airport. It's mostly flat, with only two quick hills (one up, one down, of course). I've only ever done it on wheels (bike) and only two or three times in my life. I'd been planning this run all week and elected to do 5 minute runs and 2 minute walks.

The beginning was rough. I actually considered turning around and going backward, back to my car and the warm hoodie inside it. But I pressed on. I'm glad I went the way I did though; I chose to head down Wilmer, getting the crappy part (next to the road) out of the way first. Otherwise I would have been "enjoying" the scenery of a busy road on my walk of shame back to my car.

Here's a closer shot of the map, in case you want to follow along.

The turn up Kellogg wasn't too bad. It was long, though. This is really the first chance you get to look out over the airfield to see just how long you have to go. It's not a cheery sight. On a positive note, the portion closest to Kellogg (where you can actually hear the cars zooming by on the other side of the trees), felt really good! I think this was around mile 1.5 or 2. So, still within my normal running length. I don't know what happened; I still hold that it was probably downhill or something.

Then I turned the corner again and faced the LLLLLONG stretch of concrete that goes down the Little Miami River side of the airfield. Geesh. It's long.

It may have been halfway-ish down this portion, just past the 3.5 mile marker, where my body gave up and my mind was in no condition to argue. I cut one of my running intervals short a little, and when it was time to start running again, I went for about 5 steps and let my legs stop me.

Nope.
Done.
Finito.
Nein!

I did some thinking on my run, of course.

I concluded that I'm neither ready for nor do I want to participate in the Thanksgiving Day Race (10K). I also really don't think it makes sense for me to do the half Pig in the Spring, either.

I concluded that, while I am perfectly capable of finishing those two races, even if it means walking for the rest of the race because I'm not ready for the distance, I will not be happy with myself, nor feel any sense of completion or victory. If I set out to walk the races, that'd be a different story. I'd be happy with myself. Id' feel accomplished. That would be a part of the plan. But no, I don't want to do it unless I'm ready. I don't expect that I'll ever be able to run an entire 10K or an entire half marathon, but I do expect that I'll be able to hold my own with run/walk intervals like I do with 5Ks now. I'd rather give myself another year (hopefully) to gradually get better, gradually increase my distance, and gradually increase my running intervals so I can complete those runs to best of my ability, without giving up halfway through.

I also concluded that I'm hard on myself. I'm expecting improvements, performance, and distances of myself that people in better physical condition can't accomplish. I need to cut myself some slack and enjoy those little victories that I love so much.

I'm letting myself off the hook. I am a 29-year old obese woman who has only been running for a little over 8 months. I can't compare myself to people that are considerably fitter than I am. I can't expect my progress to move as quickly as others, even if we all started at the same Day 1, Week 1 of Couch to 5K. It took me months to get through Week 1 and Week 2 and Week 3. Why on earth should I expect myself to be ready for a 10K in two weeks or a half marathon in 6 months?

Am I making excuses? It doesn't feel like it to me. I'm not going to stop running, that's for sure. I like it. I'm enjoying myself. I love seeing myself progress through C25K (and soon Bridge to 10K). I feel better and I feel better about myself, so why would I stop? It's only when I try to go to fast, aim too high too quickly, or veer off my training programs that I get down on myself. (Today was "off the program," and look how crappy I feel about it now.)

I have a rough winter ahead of me, beginning with the demise of Daylight Saving Time last night. I don't want to spend that time beating myself up about the half Pig and how I'm not ready for it. I want to use little victories to gently nudge me through the dark, cold months. Day by day. Run by run.


Ooookaaayyy ... Sorry if I killed your mood. Had to get that off my chest.

And now for some pictures! Wheeee!

Quittin' Time - On the back stretch, approximately 3.5 miles into the run.

A view of the airfield.

Part of the backstretch, looking toward the river. Sweet sun stripey thingy!

In the distance is the hill coming down off the backstretch and into the golf course area. It's a steep one!

More airfield, from the golf course side.




I believe that is green #7 and tee #8.

Boring airfield picture.

Incoming! I love when the planes come in!

Sweet.

We don't want the riff-raff mixing with the golfers, now do we? By the way, I almost got bopped in the head by a poorly-aimed drive. And I didn't do the golfer a favor by throwing the ball back on the fairway. Take THAT, bad golfer!

The wonderful mile markers that are along most of the trail. Pretty sure they need to put them everywhere though.

The new-ish P&G hangar near the end of the trail.

Thanks for listening, folks. Have a great week!

Bridge To 10K: Getting Ready To Jump

Guess who just dowloaded the Bridge to 10K app. Yeaaahhh ... me.

I'm not technically finished with Couch to 5K yet, but I only have to add 5 minutes to my run and I'll be ready to roll.

So, what is Bridge to 10K? It's the next step in the Couch to ___ program. Instead of taking you from a stagnant couch potato state to running form, it assumes you've finished C25K and picks up where you left off.

That means Week 1, Day 1 of B210K is no walk in the park. It goes like this:

Warm up 5 minutes, run 10 minutes, walk 1 minute, repeat 4 times, cool down 5 minutes.

That's 53 minutes for those of you who are counting. Up from an average of 30 minutes on C25K.

Well, if you can't tell by now, I'm really starting to panic about the Thanksgiving Day 10K coming up. 6.2 miles. That's a long way. That's longer than I've ever gone. Do you think one of the 34,000+ participants would carry me to the finish line if I didn't make it? Hmmm ...

Most importantly, I need to decide if I can justify buying the race tshirt. It is, by the way, the only reason I do these runs. And fess up, it's the only reason anyone does these things. Hello, trophy!