Early today I was reading Late Nite Drive Thru's blog and she was talking about fartlekking. This is a form of training where you do short sprints during your normal run and then recover at your normal running speed. So I thought I would try this during my lunchtime run. I didn't begin until I was down on the trail, which comprises about 3 out of the 4 miles of my run. For ease I will refer to the sprint as the fart (as I have visions of farting and then being jet propelled to run faster) and the recovery the lek. On the outward leg of my run I was farting for 30 seconds with a 2 min lek. On the return leg, as I was getting a bit tired, I extended the lek to 3 mins. However, my last fart I managed to squeeze out for a whole minute and then I just continued my recovery run back to the office. All in all, I think I did about 8 farts. Doing this actually made my "normal" running pace seem easy. I don't know what pace Ii was actually running but I think around 8:45 for the lek and under 7:30 for the fart ( I base this on the fastest mile I have run recently which was 7:30). So my aim is to do this once a week and hopefully my running speed will improve.
I hope when I get home that my Garmin forerunner will have arrived (ordered from Amazon monday) so I will know for sure what pace I am running.
Thursday, February 8, 2007
"The fog on the Tyne is all mine, all mine, the fog on the Tyne is all mine..
It is foggy this morning in Colorado Springs, which bought back happy memories of the UK. I haven't been back since I moved here in May '04. Our plan is to make a trip this summer, assuming DH gets reassigned to DC, then we can take a month or so off as I will be finishing my job anyway.
The fog here of course is nothing like we would get in the UK. I remember several occasions driving somewhere and not being able to see the road signs, car lights or even the curb. It was an adventure, although it would take forever to get anywhere. The term "pea soup fog" is not exaggerated.
It also reminds me of one particular hash trail. Every year at the end of January Yorkshire H3 would have its AGPU (Annual General Piss Up). We would book a hotel out in the sticks where the running terrain was excellent. The trail on Saturday was traditionally long, about 10 miles. One year (1996 I think) I volunteered to lay that trail together with Burglar Bill. We started at a trail head and finished at a village rugby club, going over hill and vale in between. When we lay the trail in the morning it was just cold & a little icy. When the pack came to run the trail however, the fog had set in and there was one point where the trail went randomly across a field and it was impossible to find the trail because the fog was so thick. Eventually we had to lead the hashers to safety (at YH3 the hares lay the trail and then go around the trail at the back of the pack to make sure no-one gets lost). (The other thing we used to do on these weekends was bus people to the start and back to the hotel, which meant you could get into some really good terrain. I'm always surprised that they don't do that here!).
I just went out for coffee and it seemed like it was trying to snow. That wasn't in the forecast. Please, no more snow!!
The fog here of course is nothing like we would get in the UK. I remember several occasions driving somewhere and not being able to see the road signs, car lights or even the curb. It was an adventure, although it would take forever to get anywhere. The term "pea soup fog" is not exaggerated.
It also reminds me of one particular hash trail. Every year at the end of January Yorkshire H3 would have its AGPU (Annual General Piss Up). We would book a hotel out in the sticks where the running terrain was excellent. The trail on Saturday was traditionally long, about 10 miles. One year (1996 I think) I volunteered to lay that trail together with Burglar Bill. We started at a trail head and finished at a village rugby club, going over hill and vale in between. When we lay the trail in the morning it was just cold & a little icy. When the pack came to run the trail however, the fog had set in and there was one point where the trail went randomly across a field and it was impossible to find the trail because the fog was so thick. Eventually we had to lead the hashers to safety (at YH3 the hares lay the trail and then go around the trail at the back of the pack to make sure no-one gets lost). (The other thing we used to do on these weekends was bus people to the start and back to the hotel, which meant you could get into some really good terrain. I'm always surprised that they don't do that here!).
I just went out for coffee and it seemed like it was trying to snow. That wasn't in the forecast. Please, no more snow!!
Tuesday, February 6, 2007
You spin right round baby right round...
Well despite the beautiful weather here today, I decided not to run at lunchtime as I will be running tonight at Jack Quinn's, and when I've done a double before I suffer the next day. So instead I decided to do a spin class at the gym. It was not my first spin class. I did one once before when I had sprained my ankle (hashing) and couldn't run. Needless to say, the spinning wasn't too easy with a sprained ankle either so it wasn't the best experience. Anyway the class today rocked. I can't remember the last time I have sweated so much and my heart rate was way up there. At one point my legs felt like jelly but I just kept pushing myself harder. I will definitely be doing that again. Probably on Tuesdays when I don't have City Council meetings and maybe on Sunday mornings as there is a 90 min class at my local gym.
I also saw Broken Rubber working his ass on the elliptical.
I also saw Broken Rubber working his ass on the elliptical.
Monday, February 5, 2007
Mud, mud, glorious mud...
So I went for a 4 mile run at lunchtime, thinking I would take it easy after my 8 miler yesterday. On the return leg I hooked up with Steve from City Engineering and ran back with him. Well this guy recently did an iron man triathlon so needless to say he kicked my butt. I was puffing and panting when I finished. The trail is a bit wet & muddy now the snow is starting to melt, so everyone on the trail (including Steve) was pussy footing around to avoid getting dirty. I, of course, just ran through the middle splashing myself and everyone in my vicinity. Steve asked if I am a masochist I said "no, I'm a hasher"!!
Weekend activities
I had a kick-ass double work out at the gym on Saturday. A few of us did the double session and I was the only one still full of energy at the end of the second. Put the younger chicks to shame!
Yesterday I decided that I must do a long run if I had any chance of completing my 10 mile race next Saturday. So DH & I headed out on the Santa Fe trail from Woodmen Road towards the airforce academy. After checking the map we figured that the air force academy north entrance was a little over 4 miles, so an out and back would be 8 + miles. The weather was good, sunny, about 40f and no wind. The trail looked in good shape so I decided not to wear my yaktrax. That was a big mistake. A few yards into the trail revealed that it was still very snow and ice packed with some areas of deep snow and some lethal icy areas. Anyway, I persevered, leaving DH behind along the way. I made it to the north entrance, turned around and eventually caught up with DH who had turned around early. We ran together for a while but then I went passed him and finished a couple of minutes ahead. My total time was approx 1hr 12mins which is pretty good going given the conditions and the fact that was the furthest I have run ever!
Finished the weekend by going to a superbowl party at my friend Mike's house. Much fun, booze and food had by all.
Yesterday I decided that I must do a long run if I had any chance of completing my 10 mile race next Saturday. So DH & I headed out on the Santa Fe trail from Woodmen Road towards the airforce academy. After checking the map we figured that the air force academy north entrance was a little over 4 miles, so an out and back would be 8 + miles. The weather was good, sunny, about 40f and no wind. The trail looked in good shape so I decided not to wear my yaktrax. That was a big mistake. A few yards into the trail revealed that it was still very snow and ice packed with some areas of deep snow and some lethal icy areas. Anyway, I persevered, leaving DH behind along the way. I made it to the north entrance, turned around and eventually caught up with DH who had turned around early. We ran together for a while but then I went passed him and finished a couple of minutes ahead. My total time was approx 1hr 12mins which is pretty good going given the conditions and the fact that was the furthest I have run ever!
Finished the weekend by going to a superbowl party at my friend Mike's house. Much fun, booze and food had by all.
Friday, February 2, 2007
Well I was going to go to my friend Cherry Picker's birthday celebrations last night at the Bristol Brewing Co. But I had a few things to do after work and by the time I was done it was 7pm and the weather was crappy so we just went out for dinner at Marigolds, our superb local restaurant. I drank lots of wine!
I did run yesterday and felt pretty good. I will give it a miss today because it is very cold, -4f right now. I am going to the gym instead to my turbo kick class which is so much fun. I have a couple of classes in the morning - hour of power & cardio express. Then sometime over the weekend I intend to do a longish run, about 8 miles. I need to do this in preparation for the 10 mile winter series run the following weekend. My aim for that is sub 9 minute miles which should be very doable as it is not really cross-country (which slows me down considerably), just up and down the Santa Fe trail.
Tonight I think we are going to the movies to see Notes on a Scandal.
Have a great weekend.....
I did run yesterday and felt pretty good. I will give it a miss today because it is very cold, -4f right now. I am going to the gym instead to my turbo kick class which is so much fun. I have a couple of classes in the morning - hour of power & cardio express. Then sometime over the weekend I intend to do a longish run, about 8 miles. I need to do this in preparation for the 10 mile winter series run the following weekend. My aim for that is sub 9 minute miles which should be very doable as it is not really cross-country (which slows me down considerably), just up and down the Santa Fe trail.
Tonight I think we are going to the movies to see Notes on a Scandal.
Have a great weekend.....
Thursday, February 1, 2007
Happy February!
So my blog has entered the land of sucksville as I haven't updated it for a week.
My ski weekend was fun. I did take a lesson which will hopefully help me improve. I was totally exhausted at the end of each day because I did a full day of hard skiing (mainly moguls) . Drank lots of beer and wine and vodka. Good times.
The rest of my week has been a bit of a blur. I went in for a colonoscopy on Wednesday. Monday was spent dreading it. Tuesday was spent preparing for it (which involves fasting and taking stuff to flush out the intestines - nice!!). The actual procedure itself was straight forward and as I was under general anaesthetic I don't remember a thing. It's the first time I have had any type of operation and the first time I have been under general anesthetic. It was all very uneventful. The nurse warned me that I would be sleeping all afternoon, have amnesia, feel groggy, etc. but I felt fine and just laid on the couch watching TV all afternoon. The only negative effect was feeling a bit weak from the absence of food and a bit depressed from the absence of alcohol (2 whole days). The results were negative so it was worth the hassle. And I lost 2lbs!!
As a result of the above I have done little running this week. I managed a quick 5k on Monday and hope to get out this afternoon for another. I think I have my strength back. It snowed yet again today and more is expected tonight. It's pretty soft snow this time and is melting quickly so the trail should be OK.
And tonight I am going to have a drink or several!!
My ski weekend was fun. I did take a lesson which will hopefully help me improve. I was totally exhausted at the end of each day because I did a full day of hard skiing (mainly moguls) . Drank lots of beer and wine and vodka. Good times.
The rest of my week has been a bit of a blur. I went in for a colonoscopy on Wednesday. Monday was spent dreading it. Tuesday was spent preparing for it (which involves fasting and taking stuff to flush out the intestines - nice!!). The actual procedure itself was straight forward and as I was under general anaesthetic I don't remember a thing. It's the first time I have had any type of operation and the first time I have been under general anesthetic. It was all very uneventful. The nurse warned me that I would be sleeping all afternoon, have amnesia, feel groggy, etc. but I felt fine and just laid on the couch watching TV all afternoon. The only negative effect was feeling a bit weak from the absence of food and a bit depressed from the absence of alcohol (2 whole days). The results were negative so it was worth the hassle. And I lost 2lbs!!
As a result of the above I have done little running this week. I managed a quick 5k on Monday and hope to get out this afternoon for another. I think I have my strength back. It snowed yet again today and more is expected tonight. It's pretty soft snow this time and is melting quickly so the trail should be OK.
And tonight I am going to have a drink or several!!
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