Thank You Girlfriends

The picture is from our 10K run that we ran through Massachusetts and New Hampshire. Eve needed to do her virtual 10K race this week but wanted to do scenic route and hilly.

Today, I was planning to do my virtual Jamestown Half Marathon. Last night, I had a bad celiac attack but slept good. I still wanted to run long but knew my body couldn’t run the half. I am happy to run 10.3 miles with the best friends which I am ok for the distance. I know next weekend, I will be able to do it with more best friends. My girlfriends and I Race Like A Girl team are the ones that burn the fire in me to get out there to swim, bike and run. The pandemic has cancel races or go virtual which we crave to do. But it is how we move forward and keep training that keeps us sane. When we swim, bike or run, we provide support therapy to keep moving forward. So this post is dedicated to Eve, Diane, Becky, Kim, Colleen, Sarah, Brenda, Carolyn, Gene and I Race Like A Girl team. I know all of us will miss Justice Ruth Bader Ginsburg as she fought for equality for all.

Keep Moving Forward

Last week, I had to stop running and walking for couple days because left foot was swollen. I realized my flip flops were irritating my instep because it is high. After a couple days resting it with swim and bike, I am back to Run/Walk MA Challenge. Taking care an injury sooner then latter, you will get back to your training faster. Past 3 days, I have done 13 miles with no problem.

Picture to left is one of my favorite electrical boxes painted by local artists. It reflects how this country can live together in harmony. And helping our neighbors without discrimination. We are all human beings that we should treat each other with respect. Be safe and healthy.

I Ran NH Border

Today, I decided to do my long run because we will be hit by Hurricane Laura’s remnants tomorrow. I just wanted to get this badge before the end of the month. Yes, this challenge can be daunting but it can be motivator. My weekly mileage has increased from 10 miles to 20 miles, but I do want to get it to 25 miles a week. September, I do have a Jamestown virtual Half Marathon which I am not sure I can do. My long runs now are slow 8 miles. We will see what happens next couple of weeks. The next badge is Run Vermont Border which is short 44 miles. You have to like math for this challenge which is my favorite subject. Calculate your weekly mileage, your run/walks mileage and try to vary your workouts to keep it fun. Now back to calculating, running and walking. Stay Safe

Making Strides

Thursday was a pivotal point in my running. It was the last day to run Saunders Virtual 10K which I was not looking forward to running. My running had become difficult with the heat, running slow with a lot of walking breaks and legs always felt sore. I decided to run the same course as I did for the Run For It 10K and try to beat that time. First mile was slow and only walked 1 min then each subsequent mile was faster with no walking breaks. I beat the time by 47 seconds. But I had to do a long run of 8-9 miles on Saturday. I started nervous and slow but eventually found my running rhythm. I walked a couple times to make sure I got GU blocks and fuel in me. These runs have given me the mental strength to improve my running. One coach always said run within yourself. The only person you are racing against is your self. I am looking forward to the cool fall days to run and maybe get faster.

Good Week

Last week, I ran and walk 22 miles toward my challenge with 8 mile long run. I have made a 16.5% progress of the challenge. It was a good week because it was more running than walking and the weather was nice. Looking forward to the cooler weather to do more running as I increase the mileage. To reduce injury, you need to increase your weekly mileage and each run length slowly. The rule to increase mileage by 10%. This week, I will run total of 24 miles with a long run of 9 miles. Also, I found my legs like to walk .5 to mile at end of the run for recovery.

The signs are from a couple of my runs and walks. Enjoy the scenery around you during your runs and walks. Be healthy and safe.

What A Month

In the beginning of July, I signed up for Run MA Challenge, That is run/walk 645 miles. I got 2 badges: Mt. Greylock and North Shore. I am at 79.6 miles but was hoping 90 miles. The trick is to get the miles in but not not increase weekly mileage fast and get injured. Part of the problem is the heat. We had heat waves each week in New England. I melt in the heat which makes me walk not run. Still biking and swim 2 times a week. As athletes, we beat ourselves up when we don’t reach our goals in the train. So we have a constant internal fight between our body and mind. We need to be guarded and listen to the body because this can lead to injury. I will push forward to reach the next badge before end of August which is 67 miles for New Hampshire. Stay safe and healthy!

Change of Plans

2020 is turning into the year of cancel races! But is it? Actual it isn’t because many races are turning into virtual races. That includes Boston Marathon. New virtual races/challenges are being created which includes Run MA Challenge. That is run and/or walk 645 miles which is the circumference of state of Massachusetts. I signed up for this challenge but to sweeten the pot I am raising money for the Pettengrill House. Many athletes are doing endurance virtual events and raising money for charities. We are living difficult times but giving back to your local communities makes everyone feel better including you. Be Healthy and Be Safe!

Know Your RPE

To understand your RPE and heart rate is to know what RPE represents. RPE stands for Rate of Perceived Exertion. It is critical for all athletes from Beginner Runners to veteran athletes. Many veteran athletes depend on using their heart rate monitors or Garmin watches for their training. Many times these watches don’t correlate to how you really feel. When I create my athlete’s heart rate chart, I include the RPE chart. I want my athletes to understand how their bodies feel in that zone. For Beginner Runners, I tell them to use the RPE chart. Below is PDF file which you can use in your training. The chart correlates the heart rate zones to the perceived exertion.

Really?

My Garmin watch says I am now detraining, really? Last week, I decided to take a couple days off to paint my deck/porch because the weather was perfect. I did a couple walks and started swimming the lake. Yup, New England went from winter to summer and skipped spring. Doing physical therapy from a running accident 10 days ago. I am moving, not really sitting much and doing strength training. But the watch doesn’t see me really exercising with swim, bike and run consistently. How can I lose all that fitness in 10 days? But as we age, we can lose fitness quickly. As I get back to my schedule of training of swim, bike and run, the watch will change to being positive. Many of you started getting into good exercise pattern with the pandemic. Can you keep it up after the pandemic? Start now thinking and working on how you will maintain this training/workout regiment for ever. Be safe and healthy.

The Virtual Route

Many of us are experiencing more canceled races but some local races are doing the wait and see approach. Example of 2 local races: the town’s festivities are canceled but not the races. I know they are in July but they must know the local and state officials would say cancel it. One has 3-4 thousand runners. Now comes the Virtual races that are mostly free and raise money for local causes. Why do virtual race? It is not the same being there with my friends. In a way it is like being with your running/triathlete friends but online with Strava or Zoom. Have your friends do it with you online. Doing a Virtual race is way to get yourself off the couch to train and moving. Plus you can do it what ever time that works for you. Here are a couple Virtual Races: https://app.ironmanvirtualclub.com/en/challenges (sprint. Olympic and Half Ironman, consisting of run/bike/run); https://runsignup.com/Race/MA/Amesbury/SSFSFreedomRun (5K, 10K or walk/run 1 mile); http://www.millenniumrunning.com/united (Run 1 mile, 5K, 10K or Half Marathon). Don’t stop training because of Covid-19 but fine ways or a race to keep you motivated. Stay safe!

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