Training Recap, Costume Party Run, Week 6

June 16, 2013 · by Debbie Woodruff · 18 Comments

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With only three weeks to go until the Costume Party Run, my training is heating up. Literally. Even though the mornings are relatively cool, averaging about mid-seventies when I start my runs, we are getting into the 80s by the time I finish. I’m really not complaining (too much). It’s going to get a lot hotter before we see any relief, but the challenge right now is adapting to the warmer temperatures. I find that by the time I finish my runs I am dragging, making me feel like I’m going backwards in my training. Isn’t it supposed to get easier?

One thing that is helping me is the new electrolyte drink that I’m using. I wrote about Ignite Naturals and InRefresh a few weeks ago, and since that time I have become a member of Team Ignite! I am excited to represent a product that I am so confident about. InRefresh has no processed sugars, artificial ingredients, GMOs, or preservatives, and it is clearly marked vegan right on the label. I am also excited to try Reload Energy Gel, which is made from highly digestible fig paste, which is a natural source of energy and electrolytes. I will be sure to share my report as soon as I get a chance to try it out! In the meantime, if you would like to try any Ignite Natural product, you can use the code IN0640 to save 10% on any purchase.

One thing I forgot to mention in my What’s Beautiful progress post was a report on my exercise induced asthma and the results from my doctor visits. As you know, it is frequently the asthma that keeps me from achieving my time goals in racing. It has been an issue since I first started running marathons right through my most recent half marathon. For many years I followed a course of preventative medication that included several inhalers, but I stopped all of that a while back when I stopped racing as frequently and just relied on my rescue inhaler (albuterol).

About a month ago I made an appointment with the doctor that I used to see for my asthma. Because it had been more than five years, he wanted to do all the allergy tests (that I had passed the last time) over again. That took three weeks (apparently my insurance insists that each appointment be at least a week apart), and with two notable exceptions, I still came up allergy-free.

I did, however, show a slight reaction to tomato and avocado! Of all the foods that I would not want to have to worry about, those two would top the list. Tomato, because I like it and it is in so many things, from salads to sauces, and avocado, because I love it, and it is such a great source of healthy fat. And, as I noted to my doctor, I’m a California vegan. I need avocado! I also showed a slight reaction to cantaloupe, which I also like, but would be much easier to avoid.

My doctor did note that it was just a slight reaction, and that since I’d never noticed any symptoms before it probably wasn’t anything to worry about. He did suggest that I try cutting those foods out of my diet for a month to see if my asthma improves, then gradually add them back in and check for changes.

The problem in my mind, is that I don’t regularly have asthma. In fact, the only time, with the rare exception of the occasional tough speed workout, is during races. So I haven’t made any dietary changes yet. I plan to start about a week out from the race, and completely cut tomato and avocado out of my diet (that even hurts to say it!).

The doctor also gave me a prescription for montelukast, which is the generic version of Singulair. This is the medicine that Alan takes, that he swears by, and was really all I wanted from my visit to the doctor. I’ve been taking it for several days now, and though I can’t feel a difference yet, I’m hoping that come race day it will help prevent the asthma.

As I also mentioned in my previous post, I am getting along in planning my costume for the race. I just ordered the final item, a white singlet, that should be here in a couple days. Then I’ll be ready to add the spots! I was thinking that I might add a collar to the costume, but as my husband pointed out, anything loose like that could create a problem during a race, rubbing or chafing on my neck, so instead I think I’ll dig up a bandana that I can tie loosely and remove it if starts to bother me.

As you know, I am an Ambassador for KindRunner, which officially opened for business on June 1. If you missed my post about KindRunner, it is an online running store that promises to combine the convenience of online shopping with the service that you usually only receive from your local running store. They also have an amazing concept, where you can return your old running shoes and receive “Kindness Cash Rewards” toward a future purchase. Those shoes will then be donated to Soles 4 Soles or the More Foundation group to be re-purposed and given to someone who really needs them.

I am an Ambassador, but I am also a customer, who recently had an opportunity to experience a bit of the customer service that KindRunner offers. On opening weekend, I hoped to purchase a new pair of Mizuno Wave Rider 16s. Unfortunately, they didn’t have them in my ~~rather large~~ size. Using the “Ask an Expert” tab on the site, I was able to get an immediate response to my question about the availability of my favorite shoe. Yes, they were out of my size, but were expecting an order within a few days.

It was closer to a week, but when the shoes came in I received a personal email from Pat Jacobs, the General Manager of KindRunner, letting me know that my shoes had come in (in purple!), but he didn’t want to put them online until I had a chance to order my pair. He gave me his direct number and asked me to call. I did and in a few days I will be the proud owner of a new pair of purple Mizuno Wave Riders! I think I’d better add some purple felt to my costume

I’ve been ready to send some of these babies back in for a while. Now I’ll have my chance!

Weekly Training Recap

Monday: Rest

Tuesday: Strength, Superball Class plus I shot a video for my Friday Fitness post (yes, that counts).

Wednesday: I started by running three miles with Penny. It was hot and I was supposed to go back out and run some intervals on the road. I just couldn’t do it. Instead, as I headed back out the door I made myself pick up the pace, telling myself that I only had to run at race pace. I managed to hold it for three miles at about 30 seconds faster that race pace. I did stop at the halfway point for a minute or so, but got right back going again. Yes, I am a little proud of myself.

Thursday: Rest (supposed to be strength, but I coached the class and did not participate)

Friday: Rest

I rested on Friday, but these two didn’t. Their ages add up to 188 (93 on the left, 95 on the right). They both still play tennis, the man on the left does Pilates and just came from Tai Chi class. The man on the right works out twice a week too.

Saturday: Trail run with Alan and the dogs. Four miles with Penny and Buddy, then I took Olivia and Lily out for another mile.

I passed these grapevines on the second part of my run. It is just a small little vine, right on the street, in front of a house in my neighborhood. Admission: I tasted one. It was good!

Sunday: This is where I asked myself, isn’t it supposed to get easier not harder? I ran two miles with Penny, then headed out for another 10. The weather was pretty cool, about 75 degrees when I started at 5:45. It did get hotter as the sun came up, but never too bad. But I struggled to keep going. Well I didn’t really have a choice because it was an out and back route, but I had to make myself little promises to keep going (make it to the stoplight and you can walk for a minute). I did finish my 12, then filled up my bottle with some ice cold InRefresh to help get some electrolytes and fluids back.

My total miles were 23 for the week, but more importantly, I got all my workouts in. Next week is building to my last long run of 14 miles before I taper down for the race. The forecast for next weekend is 109. It will be interesting.

The only picture I took while these guys were swimming because they thought that skinny dipping was a fun idea. Fortunately, summer at a county club = not many people around!

This picture was taken the next day (obviously, they are clothed). Grandpa was having a great time celebrating Father’s Day.

How did your training week go? Any great workouts, races, or competitions? Please share!

Disclosure: As a KindRunner Ambassador I received a small discount on my purchase and I will at a future time receive products for review. As a member of Team Ignite I receive a small discount on the products I purchase. All opinions are my own.

Filed Under: Costume Party Run, KindRunner, La Quinta, running · Tagged: allergies, Costume Party Run, exercise induced asthma, half marathon, Ignite Naturals, inrefresh, Kindrunner, running, training, training recap, training update, Vegan

Costume Party Run: The Week in Training

June 3, 2013 · by Debbie Woodruff · 16 Comments

With just over a month to go before my target half marathon, the Costume Party Run, my training should be heating up. Instead, the weather is. As I type this it is about 107 outside (fortunately I am inside). I’ve been very fortunate the last few weeks that the mornings have been cool and lovely. That seems to be over now. This morning at 5:00 it was 81 degrees. And warming up. Quickly.

Still, I am excited about my training and about the race in general. Remember the date…July 7 in San Diego. The Hilarious Half and the Wacky 5k both start at Qualcomm Stadium, and promise to be an insane combination of warm weather, costumes and crazy runners. Plus, remember the half marathon has what may be the biggest medal EVER!

I plan to get started on my costume this week. You guys gave me some great suggestions for turning a white running skirt and top into a Dalmatian costume, now I need to get going. A few felt circles, ears, tail, and I’ll be good to go!

I’ve been pushing in my training this week, in spite of the heat, but it has been challenging. I’ve had some asthma issues, some achy knees, and just a general feeling of, well, of feeling my age. I’m sure a lot of it has to do with the weather, and I know I’ll adapt, but it’s been tough. Okay, enough of the excuses. Here’s my Week in Training.

Strength Training

Now that my Fast and Furious class is finished for the summer, I’ll either have to do it on my own (fat chance, though I could possibly handle the Seven Minute Workout), or get back to the gym. Finally. My “excuses,” my dear clients I see after my regular work day on Mondays and Thursdays, are leaving for the summer, opening up some time that should be put to good use.

In the meantime, I taught two Superball Classes this week. On Tuesday we did “Student’s Choice,” where each member of the class takes turns picking from a list. I love my class, they always pick the hardest exercises! On Thursday, I planned a circuit where the class goes from station to station. I usually keep the time and watch their form (everybody is doing different exercises, so you have to pay better attention). But when only three people showed up, all longtime students, I decided to join in, so I got my workout too.

On Wednesday I filmed the Seven Minute Workout and did the whole thing all the way through. Judging by my heavy breathing in the video, I was working pretty hard, so it counts.

Running

I already wrote about Wednesday’s workout. In a nutshell: Intervals. Heat. Asthma. Kick Ass. Done. If you want to read the details, click here.

Week in Training - Exercise Induced Asthma

My inhaler is my friend.

On Saturday, Alan and I ran our regular trail run with Buddy and Penny. It’s a little over four miles, and we got out much too late. It was 6:30 when we left the house and already pretty warm. I worry more about the dogs than us, but we give them lots of breaks and water, and they seemed fine. It was probably in the high 70s when we finished, so it wasn’t too bad, just felt warmer in the direct sun. Then I took Lily and Olivia out for a one mile run. I also did some runner’s selfies with them, but I couldn’t decide which one I liked best. What do you think?

On Sunday for my long run, I knew I had to get out earlier. Even so, it was 81 degrees at about 5:00. I finally got rolling about 5:30. Since this week was a cutback week, I planned to do a negative split run. I still need to run with Penny, so after two miles with her, my plan was to run the next mile about 30 seconds below my race pace of 9:07 per mile. Then,I would run at race pace for the next three miles, and finally pick it up once again, to faster than race pace for three miles. Then I could take it easy the last mile, which is good, because it is uphill and always feels like a long, hot mile anyway.

Here’s how it actually went. Penny and I got out about 5:30 and ran two miles. I dropped her off, then headed out, down the hill at this point. Right on schedule, I picked up my pace to race pace. It was pretty warm and it was tough, but I stuck it out. Then, about 2.5 miles into it, I could feel my stomach rumble. Uh oh. I made it to my turn around point, which was also supposed to be where I would pick up the pace again, but all I could think about was finding a bathroom. I had a choice between heading toward home, where the park was three miles (!) away, or running a half mile out of my way, adding almost a mile to my run, where I could get into the bathroom on the golf course (providing of course, that it was open). I chose the latter.

I couldn’t really even run. I jogged a little, walked a little and finally made it to the golf course. I actually entered through the back, climbing a low fence (it’s a public course so I don’t think I’m breaking any rules or laws). Fortunately, the bathroom was unlocked. Even better, they had a little machine that provided cold, filtered water! A win/win!

After I got back on the road, I had a hard time getting going again. It was really getting warm now, my stomach was still not great, and I was getting tired. I made myself pick up the pace though, but all I could handle was one more mile at about race pace. It would have to do. I ended up running 10.35 miles, which actually shows how much I walked, since my detour should have added almost an extra mile.

I took this picture on the way out. It is really a beautiful scene, but if you look closely at the rocks, you will see the reason that I stopped for a photo.

I didn’t spend the whole weekend running (or recovering from running). On Saturday Alan and I went to the movies for the first time in ages. We saw Now You See Me. It was very far fetched, but extremely entertaining. The real reason I mentioning the movies though was that when Alan was buying his popcorn I was excited to see this:

Yes, I was way more excited that I should have been about a processed food snack at a movie theater. But, and it’s a big but, the movie theater is a world filled with tons of junk, from popcorn coated in highly saturated gunk, to candy, to huge sodas, so to find a practically healthy, not to mention vegan snack, thrilled me. Once in the theater though, I saw one of the drawbacks of crackers with hummus at the movies: it’s hard to see while you put the hummus on your cracker in the dark. No matter. I will keep buying this snack, so hopefully the movie theater will keep stocking it.

So, that was my week in half marathon training. How did your week go? Any races, competitions, or other training you’d like to share?

Filed Under: Costume Party Run, La Quinta, running · Tagged: Costume Party Run, go picnic, half marathon, Hilarious Half, mizuno, Now you see me, running, strength training, training, Under Armour, What's Beautiful

What’s Beautiful: Getting Faster. Costume Party Run Training, Week 3

May 26, 2013 · by Debbie Woodruff · 31 Comments

I just wrapped up week three of my training for the Costume Party Run. I am working hard each week, trying to elevate my training even more than I did during my last half marathon training cycle. One of the reasons for this is that I am participating in Under Armour’s What’s Beautiful campaign, which is sponsored through my relationship with FitFluential. The What’s Beautiful project is a competition with the goal of redefining the female athlete. Women are invited to set goals for themselves and then go out and achieve them.

As I’ve mentioned (and you can see if you follow my progress), my goal is to run a sub two hour half marathon for the first time since I’ve turned 50. I’m notching up my training this time around, plus I will have the advantage of a fairly flat course (unlike the La Jolla Half Marathon course). I am also seeing the doctor for my exercise induced asthma, something I haven’t bothered to do in years. There are some great medications to help prevent the asthma, a big advantage. I’ve been depending on my rescue inhaler, not exactly an optimal situation for racing faster.

I had a good training week. After last week, I was feeling a little bit like I wasn’t making any progress. Training went much better this week, thank goodness. Here’s my training recap.

Strength Training

I’m beginning to sound like a broken record, but I didn’t make to the gym again this week. Things are slowing down, but I still have my Monday/Thursday clients, our usual gym day. After an 11 hour day, I just want to go home and veg out. They will be leaving for the summer in about a week, which will free up some time. I will get back to the gym!

I did get in four (!) workouts this week. Monday and Friday, I taught my Fast and Furious Class. Monday’s class even included some running. On Friday, we did a seven minute workout that one of the students had clipped from the New York Times. It was tough, but in spite of the evidence cited in the article about the quality and benefits of such a short workout, it left me feeling like I needed more.

On Tuesday and Thursday I taught my Superball Class. On Tuesday we did the Balls Only Workout, which is a lot of fun. Even the class thought so (we don’t always agree on the definition of “fun.” Thursday’s class was more basic. Three sets of each exercise, with a core exercise between each set. Example: Chest Press on the ball, Crunch on the ball, Chest Press, Crunch, Chest Press. Lots of core training in that one, because we change it up from crunches to twists to planks to hip extensions. Good stuff.

Running

Good running week. I ran a little over 27 miles, which is a lot for me. I completed all my planned workouts, though I did switch my long run to Sunday again. I’ll probably keep this up, because I love running with Alan and he is running (shorter) on Saturday and riding his bike on Sunday. It works out well. So perfectly that we both arrived home from our workouts on Sunday at the exact same time!

For my speed training this week, I scheduled a three mile steady tempo run. This was the longest tempo run I’d planned for a long time, and I was a little ~~scared~~ worried that I wouldn’t be able to keep up the pace. Not entirely without reason as it turned out. I started by running two miles with Penny. She’s getting pretty slow now, so it involved some walking, but I just can’t not take her for a little run. Even at 12 she loves it so much. Anyway, I dropped her off then took off right away at my tempo pace, hoping to take advantage of the downhill portion of the run. That worked quite well, and I ran the first mile in 8:28. Mile two was more level, and I ran it in 8:33. Then, I needed to take a break. I took a short break, then got rolling again. For another half mile, when I needed to stop again. I kept that break short, then finished up mile three in 8:34 (obviously not counting my break times).

While it wasn’t exactly what I’d hoped for, I am still pleased with my workout. I know that I will see improvement next time I run this type of tempo run, and I’m excited to give it another try.

I don’t usually write up my slow/moderate/recovery runs, but the trail run on Saturday was so much fun that I want to share. Alan, Penny, Buddy and I ran the first four or so miles together, out on the trails. It was so beautiful and clear, plus the weather was cool, always a bonus in late May in the desert.

Then I took Lily and Olivia out for about a mile and a half. They love to run too. So much that I created a little video of my little dogs running and put it to music. Check out their shadows. You can see their smiles.

On Sunday, I was schedule to run 12 miles. Before the run, I grabbed my hubby and had him take a few photos of me in my Under Armour gear.

Then I grabbed Penny and we ran two miles together. I experimented by leaving her off the leash on the way home. It was early, with no cars around, and she just followed along behind me. Much better solution that my trying to pull her along (then suffering intense guilt because she’s 12 and even though she runs great on the way out, no matter how far, she slows down to a crawl on the way home (and I still think it’s because she doesn’t want to go home, but still…)).

I dropped her at home after the two miles, then headed out for the rest of my run. I felt good through the whole run, a little tired at the end, which is fine. I’ve been using Ignite Naturals InRefresh Electrolytes, which I received for review a couple weeks ago. I’m really impressed with the product, it tastes good, seems to keep me feeling good and hydrated even through a 12 mile run. I’ve been making an extra bottle when I get home, with a lot of ice, and I think my recovery has benefited. I like it so much I ordered more!

Not too much to report on the run itself. I ran steadily through the whole run, stopping only at the seven mile point to refill my bottle at a fire station. Best water stop ever! Big ice machine, handsome firemen (who I did not ask to pose…sorry), what’s not to like?

As I mentioned above, I finished my run at the same time Alan finished his 26 mile bike ride. Perfect. I made a smoothie, stretched, foam rolled, and enjoyed the feeling of just being finished with a tough training week.

And just because I love you, I want to share two of my favorite pictures from the week that have nothing to do with running or training.

Taking a selfie with an enthusiastic dog is, um, interesting. He is very photogenic though.

Speaking of photogenic…my son and grandson, six months old on Wednesday.

Oh, here’s my complete training log if you’re interested.

How did your training week go? Any races, competitions, events that you’d like to share? Have you joined the What’s Beautiful program yet? There’s still time!