Running Dictionary

Some running terms and their definitions, courtesy of Wikipedia:

Tempo runs
Speed for long distance running can be improved using a number of training strategies, with tempo runs considered the best by most trainers at this time. A tempo run consists of a warm up phase, a tempo pace phase, and a cool down phase. Typically the warm up and cool down phases may cover one or two miles (3 km), while the tempo pace phase may be two to six miles (or 20 to 35 minutes), depending on the individual and the goals.

Tempo pace is usually run at what is called the individual's lactate threshold which has been determined in laboratory and other tests to be the optimal metabolic rate at which an individual can train. At this pace, the body is removing lactic acid as fast as it is being produced, any faster and lactic acid will build up in the individual's system, any slower and optimal training does not result.
Every individual has a different lactate threshold pace, which increases over time as that individual trains more and more.

Long Runs
The long run is the heart of the marathon training process. The goal of the long run is to gradually increase the ability of the runner to cover the 42.195 kilometres (26.219 mi) marathon distance. Long runs may start at 6 miles (9.7 km), and build a mile a week to about 14 or 15 miles (24 km). At beyond 15 miles (approximately), more than a single week of recovery is generally necessary, so the schedule switches to a two-week plan, with a shorter "long run" between full long runs.

Pace during long runs should be conversational, meaning that one should be able to carry on a conversation; it is not necessary to run at top speed. Long runs at less than top speed (60 to 70% of maximum exertion level) train the body to store energy more efficiently and make more effective use of oxygen.

Speed Work (my definition)
Similar to tempo runs, with warm-up and cool-down periods. The intervals are shorter but faster, with recovery periods in between.

The Heat is On

Training for the half-marathon (the Flying Pig back in May) and the Detroit marathon this October has been markedly different in one respect: the elements.

My half- training began in January, and you can probably imagine what it was like running during a New York winter. This past season was very mild--not a lot of snow or ice--but it still felt damn cold out there at 6 AM. I'd check the temperature the night before to see if I'd need two layers or three, and whether I'd need a headband, hat, gloves--or all of the above. If it wasn't clear how much I dislike treadmill running, those Jan/Feb runs certainly proved it.

Running is just as much a mental game as a physical one. It's extremely tough to drag yourself from a warm bed into a freezing cold park; it takes some heavy motivation. And you need a lot of mental stamina in addition to the physical to power through particularly tough or long workouts.

So now, with the days creeping toward August, my biggest foe is no longer the biting cold, but the deadly duo of heat and humidity. (And occasionally thunderstorms and flash floods too.)

Last Sunday's run was 8 miles, which I crazily ran in the afternoon. I didn't run in the AM, as recommended, because I wanted to make sure I had drunk enough fluids to sustain me for an hour plus. But! I also had my secret weapon: my fuel belt (You can see one here at www.fuelbelt.com). I filled two bottles with Gatorade, two with water, and I was good to go.

Before I headed out the door, Neal took a good look at me and started to laugh. In addition to my tank top, shorts, and fuel belt, I was also rocking my iPod armband, a brace on my left knee, and my Nike+ sensor on my right shoelaces. In all fairness, I could have added a hat, sunglasses, and watch--but I held back.

So. Running: not the most glamorous sport! But I was ready to tackle those miles in +90 degrees. Despite all my gear, however, the run came down to a mental game in the end. It was like slogging through a sauna, but I pushed through. And once I got home, I rewarded myself with a popsicle and a loooong shower.

Total distance covered (as of Sunday, 7/20): 27 miles
Days until race: 90

Celebrity Marathoners

Today was some speedwork, and I misread my calendar and actually went over what I was supposed to do today.  (I mistakenly doubled the amount of speed miles, and halved the recovery portions.)  Which made me feel a lot better because I was pretty much dying on the treadmill today.  Before realized my mistake, I figured it was due to the fact that I really, really hate running on the treadmill.  It's boring, and there's no motivation.  At any point, I can press a button, stop running, gather my gym bag and go home.  Where's the fun in that?

But I chose treadmill today because I had physical therapy, and whenever I have PT, I sneak into the Equinox gym and work out (they're connected).  Equinox is the nicest gym I've ever been to by far--the towels are soft and they don't reek of chlorine!  But, I can only be a fake member there a short while longer.  It looks like my knee is on the mend, and I won't need the PT much longer.

Anyway, as I was running on my little gerbil wheel today and bored out of my mind, I was thinking of what my time goal should be for the marathon.  And, because in addition to being passionate about running, I also love some good Us-Weekly-style gossip, I thought: "Why not try and beat a celebrity?"

One of the funny things about running is that it's such a diverse, quirky community.  I mean, you'd expect certain people to be runners, like Kenyans.  But there's some 70-year-old ladies out there cranking out marathons too.  Even W. ran a marathon, and had a pretty good time too, I hate to admit.  A quick Google search revealed the following:

Sean Combs aka Diddy - 4:14:54

Remember "Diddy Runs the City"?  He raised 2 mil with his run, which was awesome.  And his time was pretty good.  I was surprised, because I remember watching an MTV special about it, and he didn't seem to be training very hard.

Mario Lopez - 5:41:41

OK, I don't know what it is about this guy, but I just think he sucks.  I mean, he was AC Slater back in the day, and now he's popular all of sudden?  Because of some dancing show?  And because he's in "A Chorus Line" I have to see his smug face plastered all over the city.  And his naked pic in People?  EEW.  Well, Mr. Lopez, I have news for you.  I am going to kick your ass by at least an hour.

Will Ferrell - 3:56:12

This probably surprised me the most.  Will Ferrell, running?  And a really good time too!  I wonder if he had KFC after.

Katie Holmes - 5:29:58

Not the fastest time, but she only trained for two months.  All in all, a pretty half-baked effort.  But this girl could sneeze and every magazine would cover it--which is why we all heard so much about her NYC marathon.

But the celebrity I'm going to try and beat: Oprah.  I know it's probably been done/said a million times before, but I think her time may be within reach: 4:29:20.  She did it with a trainer, a nutritionist/chef, and probably someone to massage her callouses (Steadman?).  I may not have her resources, but I do have youth!  And determination!

We'll see how it goes.  I'll probably finish in 6 hours and be really, really embarrassed.

Total distance covered: 17 miles

Days until race: 93

Distance Run, Michigan Style

I flew in to Detroit on Thursday evening, and went for my weekly distance run this morning in Shelby T. Just 6 miles this time--I'm starting out easy. I ran around a few of the subdivisions, past the McMansions (Lake Pointe Woods, Lake in the Woods, Lake Arrowhead--the builders are pretty creative with the names, aren't they?), then ran a "square" down 25 mile, Schoenherr, then 24 mile to Jewell, and back to my parents' house.

I wish I could say this run was an improvement over the last but, with a mile to go, I got caught in a downpour. It was practically a flash flood; the water was up to my ankles while I was slogging through the sidewalks. My shoes are drying out right now as I type. I might as well have jumped in the pool with all of my clothes on...

Total distance covered: 13 miles
Days until race: 98

1st* Training Run

I had my first official training run today: a 5-mile tempo run. Hopefully, this first run was not a sign of things to come, because it was awful. Well, not awful, but pretty bad . My iPod froze so I had to run the whole thing without music. (Later I learned how to reset the stupid thing; hold menu and center at the same time, duh.)

I was sore (I had Physical Therapy this morning), and it was muggy out. Not to mention keeping the tempo pace was tough.

But--baby steps! It was great to be back on the trail in Prospect Park, and I even heard part of the Feist concert that was going on at the bandshell. Since, of course, I wasn't listening to my own music.

Total distance covered: 7 miles (I did an "easy run" on Monday to kick off the week*)

Days until race: 101

Support My Run, Support the Animals!

Welcome!

Welcome to my running blog.  I am currently training for the Detroit Free Press Marathon on October 19th.  

I am hoping that through my run, and through this blog, I will help raise money for my chosen charity: the ASPCA.