A Good Morning

July 15, 2011 by 3 Comments

Ran 10.25 miles this morning.

It was a perfect summer morning – still cool, a slight breeze, the sun bright but not intense yet. There were lots of runners out taking advantage of the break in the humidity — everyone I passed seemed to be enjoying the morning, enjoying being a runner…there were a lot more “Morning” ‘s today and the runner’s wave…even some smiles…better than the grunts and pained looks I’ve seen on recent runs. Saw a couple of friends out running too and chatted briefly – always a pick me up to see friendly faces!

I love that I still get a little giddy when I see that double-digit on my Garmin. I remember where I was last summer, when getting to 6 was a huge deal. I love that sense of accomplishment (both then and now)…hope that feeling never goes away!

Hubs took on getting the kids ready and off to camp – I actually had the luxury of stretching and foam rolling post-run instead of the usual mad dash! So now it’s me, the dog, a cup of coffee and a quiet house – perfect way to start a Friday 🙂

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Don’t forget my McDavid compression sleeve giveaway ends Sunday!

Have a Great Weekend!
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Filed Under: early morning runs, giveaways, long runs, McDavid USA

Comfortably hard

July 14, 2011 by 5 Comments

“Comfortably hard” – if you look up the definition of a tempo run, you will inevitably find these words to help define the effort to put forward for these steady pace runs.

Well, the truth is comfortably hard is a moving target…depending on the day; what body parts are cooperating…or not; whether Mother Nature is cooperating…or not.
Some days, comfortably hard can feel like  you’re flying…working at it, but flying – firing on all cylinders. And, other days, comfortably hard is any movement after you drag yourself out of bed for your run.

Like so many aspects of running, what constitutes comfortably hard is relative. It varies from runner to runner, and for each runner it can vary from run to run. Sure you set out with a target pace in mind, but that pace is yours alone. And, sometimes you hit it consistently…enjoy it and take note of what worked. Other times you won’t – don’t beat yourself up over it…also take note of what didn’t work and accept that this was today’s definition of “comfortably hard.”

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Filed Under: observations, tempo runs, tough runs

Week 7 – Half Training

July 11, 2011 by 3 Comments

Week 7 already! I feel like the weeks of this training plan are just flying by!

I got some good feedback on my question about step-back weeks – and for the most part I ran the suggested distances on the plan. I did bump Friday’s “long” run up to 6 miles just because I was feeling really good. I even took an extra rest day yesterday cause my legs were just feeling dead – so I decided to sleep in and then head to the beach with my hubs J and the boys. We had a great day!

This week begins the final push to Providence:

Monday — Yoga
Tuesday — Tempo run (5)
Wednesday — Easy run (2 or 3) plus strength training
Thursday — Rest day
Friday — Long run (10)
Saturday — Strength training
Sunday — Easy (4)

I’m also recommitting to doing ab work daily, cause that’s been sliding lately. I’m also gonna tighten up on what I’ve been eating – I’ve been really good during the week and then letting everything slide on the weekend…not exactly an effective strategy to shake these last 5 lbs, right?!

So, what are you up to this week?

Happy Running!

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Filed Under: RnR, step-back, training

McDavid USA Compression Sleeves Review & Giveaway

July 6, 2011 by 56 Comments

Since I started training for my first half marathon back in March, I have quickly become a big fan of all things compression. So when the folks at McDavid USA contacted me and asked if I was interested in trying a pair of their new True Compression Leg Sleeves, I was quick to say yes!

For those of you who don’t know, McDavid USA began as the first widely used lateral knee brace in football and expanded into a leader in sports medical products and technical performance athletic wear.

The first time I tried the sleeves on, I was surprised by how light they were. They were snug and supportive without that intense compressive feel. Within a couple of minutes I forgot I was wearing them.

Over the past couple of weeks, I’ve used them mostly for recovery after long runs and track work. I even used them after a long day of gardening. The McDavid Sleeves definitely did the job to help reduce any soreness in my calves. While I was reluctant to wear them during a run ’cause I just didn’t want any additional layers in this crazy heat & humidity, I did take a run in them and enjoyed how supported my legs felt (and how fresh, post-run). I will probably take advantage of these sleeves during my runs even more as the weather cools.

Overall, these leg sleeves are keepers. Now if McDavid would only consider making them in additional colors beyond black and white 🙂

Interested in trying the True Compression Sleeves for yourself? The folks at McDavid are offering a pair to one lucky winner.

Here’s how to enter — please leave a separate comment for each entry:

Mandatory:
  1. Be a follower of my blog; and,
  2. “like” McDavid USA page on Facebook
Additional entries:
  • Post a comment on McDavid’s FB page telling why you want to try the sleeves and let them know Running with Attitude sent you.
  • Follow @McDavidUSA on Twitter
  • Share about this giveaway on your blog, Facebook or Twitter (be sure to include include @McDavidUSA in your tweet) — or do all three, one comment for each, please!

You can enter from now until 11:59 EST on July 17th. A winner will be selected randomly on July 18th. If you just can’t wait to try McDavid for yourself, McDavid is offering Running with Attitude readers a special promotion of 15% off any of their products! Just use the promotion code RWA11 (now thru 7/31).

Disclaimer: The product was provided by McDavid USA for the purpose of a product review. The opinions provided here are solely my own.

Good Luck!
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Filed Under: compression sleeves, giveaways, McDavid USA, product reviews

Do you want cheese with that whine?

July 5, 2011 by 6 Comments

This morning was one of those runs where I was seriously questioning the sanity of planning to run a half marathon in August!

Despite getting out by 6, the lovely bank display showed the temp was already 70 degrees. Mercifully, it doesn’t give the humidity reading — sometimes ignorance is bliss!

4 1/2 weeks to go until 13 miles of heat-inflicted torture…er, I mean, race day. My training plan has this as a step-back week, but I’m not sure I want to cut back on my mileage too much. I think I’m just going to go by feel and see how far each run takes me – except I probably will cut back my long run to less than double digits. For today, 4 sticky thick miles felt like more than enough – ok I’ll stop whining now 😉

Do you include step-back weeks in your training?

Stay tuned for my McDavid USA compression review and giveaway coming tomorrow!

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Filed Under: step-back, training, weather

Happy 4th!

July 4, 2011 by 3 Comments

Just hanging here on my back deck with an iced coffee in hand enjoying a very lazy morning.

After going almost non-stop since Friday, including a double-digit run, lots of much needed weeding and mulching my very neglected garden, cooking and grilling, running around with the kids and dog, Pilates and more running on my own….(you’re starting to get the picture)… I woke up this morning and every fiber in me yelled “Stop!” So I’ve decided to fully embrace the rest day on the training plan today, hang with family and maybe take the kids on in a no-holds-bar game of mini – golf, and then probably eat too much! How are you spending the day?

Happy 4th!!
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Filed Under: 4th of July, Rest day

Thursday Thoughts (aka 3 Things)

June 30, 2011 by 6 Comments

Crazy schedule wrapping up the school year, plus taking a a few days off after the race turned June into one of my lowest mileage months this year.

With school finally done, we’re settling into a summer routine around here and I’ve been pushing the alarm clock back to get those early morning runs in – must be working cause I woke up at 5:30 this morning without the alarm…only problem was today’s a rest day.

I loved reading everyone’s comments about how fast to do a long run. I have 10 miles on the plan for tomorrow. This will be the first time going back up to double digits since the race so I’ve decided to just run by feel and see where I come out pace-wise — should serve as a good benchmark. I’ll also be testing out my Nathan hydration belt.

Can you believe tomorrow is July 1 already?!?!
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Filed Under: 3 things, early morning runs, long runs, Nathan hydration belt, Schedule vs Training

Mixing it up at the track

June 28, 2011 by 9 Comments

Trackwork Tuesday again – The plan called for 1600 repeats again this morning, but I’ve been itching to mix it up a little. So instead I decided to try a speed workout from Coach Jerry’s Key Workouts for a Successful Half Marathon courtesy of iRunnerblog.
      
Start with 10 minute warm-up, then 3 sets of 200/200/400 intervals with matching recovery intervals. I went with 2 sets plus warm-up for a total of 3.5 miles. My main goal was consistency in my splits and as you can see, I was right on target today:

200 — 1:00;   200 — 1:00;  400 — 2:18

200 — 1:01;   200 — 1:04;  400 — 2:18

I really liked the mix of speed and endurance this workout provides. I will definitely do this workout again and next time add in the 3rd set.

Do you have a standard track workout? Do you mix it up? Or do you avoid the track altogether?

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Filed Under: keeping it interesting, track work

How fast is your long run?

June 25, 2011 by 9 Comments

While training for my first half marathon, my main goal during my long runs was to basically “survive” the distance and try to get comfortable with the concept of being on the road for a couple of hours at a time. I tried to run each weekly LSD without stopping, and while there wasn’t much attention to pace, I was always well ahead of the suggested pace from Smart Coach. On the other hand, there was very little difference between my “easy” run pace and the long run pace.

But, as I’ve started to get into my long runs for my next half, I’ve been wondering what’s the best way to get the most out of these runs. Unlike before, I now know I can do the distance – yet, Smart Coach still suggests a pace 1:30 slower than race day pace. And when I googled long runs, it’s amazing the collection of differing opinions put out by different running coaches. Some argue that the goal of the LSD is just to build mileage, to get time on your feet without straining and risking injury. However, other coaches/programs have target paces that are far from leisurely.

Of course, every runner is different and what works for one won’t necessarily work for another — but I am curious to know:

                How do you treat your long run? 
                Does it change as you move through your training and get closer to race day? 
I’ve got 4 double digit runs left between now and the Providence R’n’R, (combined with tempo runs, track work and easy runs), and I’d like to get the most out of those runs as I can if a PR is possible.

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Filed Under: long runs, Smart Coach, training

Decision made – Hello Team Sony

June 24, 2011 by 6 Comments

So I decided to accept the invitation to join Team Sony Walkman – thanks to all of you who weighed in!

To answer some of the questions you raised:
— Yes – there will be free products and giveaway opportunities.
— Yes – free running apparel.
— The 5 race commitment runs from now through January 31st.
— I was initially a little nervous about the idea of doing 5 events, but then when I looked at my race schedule for the rest of the year, the reality is I’ve already committed to 3 races, so adding 2 more doesn’t seem like a big stretch, especially since I confirmed that I can mix up the distances (it would definitely be a different story if they all had to be halfs!)
— No – the races fees aren’t covered.

I think it will be a fun opportunity and I’m looking forward to getting to know some of the other runners and trying out the products! I should be getting more information in the next couple of weeks.

 

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Filed Under: opportunities, Sony