Khalas! Stick a fork in the NWM 2011

...so I ran the half-marathon instead of the full since I busted my ankle over the weekend. Y'all will be proud to know I ran it in 2 hours and 20 minutes so approx. 10.3 minute-mile, which ain't bad for someone who hasn't been training much lately AND who seriously sprained her ankle the week before...to give you a sense of what I got out this...TIFFANY NECKLACE!Quick review of the race per my fave running blogger's style (i.e. Skinnyrunner) and, oh yes, newbie runners can be obnoxious, too:

1) DISORGANIZED: Quite simply, it was a clusterfuck. Nike was extremely disorganized and herded people around like cattle--this was especially insensitive considering many of the runners were cancer patients or cancer survivors. I was honestly worried that people would die in stampede-like conditions/smothering the morning of the race considering how many people had been packed into a small area and that Nike didn't coordinate the bag drop-off well and EVERYONE was crowding around the buses responsible for stowing all of our packs and jackets. It took three tries to wade through the tight crowd with people stepping over kids and older runners...not a cool sight to behold...looked like a football game in your Latin American country of choice about to go bad in terms of crowd control.

I heard that many of the timing chips failed to work so people did not get their race results and the water/refreshment stands could have been better manned. I won't even get into the transportation back to the starting site, though it seems they were better organized than last year. There was a bit of wait, but it went relatively smoothly.

Let me also say that timing the race to start at 7AM and coincide with a day (Sunday) when BART runs from 8AM until midnight is not the best planning...That said, their med station was well-stocked and the doctors were very nice (I limped in post-finish to test their quality...I'm generous and empirical like that).

2) COMMERCIAL TO A FAULT: The expotique was a nightmare and I'm surprised anyone had the stamina to actually purchase Nike attire. In fact, that entire area around Union Square was just profoundly uncomfortable to be around with all of the noise and mindless product placement. The commercial aspect of this race is way too pronounced and you really don't get much for all of the hype. Unbeknownst to me, I was a Nike+ member (still not sure what that is...) and was supposed to have all of these perks...Yeah, saw none of that and the staff weren't very helpful in giving me information on how to take advantage of it. I honestly just ran the race, iced my ankle, packed up and went home.

3) PEOPLE ARE MEAN: There are some nasty runners out there...let me just say that. Seriously, MISS NASTY RUNNER you are not Kara Goucher and this ain't the Olympics or Boston, bitch. We are both finishing a half marathon in 2 hours and considerable change--no need to elbow your way to the finish line because you aren't breaking any records, sister. Just sayin'.

4) COURSE IS AWESOME: The views are truly spectacular and, honestly, this is not that hard of a run. I might have had some additional energy because I was coming from altitude, but I did not find the hills much more challenging than what I've run so far. If anything, the incline was not as steep. This is a great way to see some lovely parts of the city if you're a first timer to San Francisco, though I think I'm going to make my next San Fran experience the actual San Francisco Marathon.

5) SWAG SO SO: Ok, yes, yes...I got a 925 SilverTiffany necklace so I shouldn't complain and a semi-cute technical shirt in chartreuse (could they have picked a less-flattering color? maybe "mustard" or "snot" next time?)...the food could have been better, but yeah...that necklace is pretty awesome, I will admit. :)

6) FIREMAN PIMPLY TEENAGERS: So...they weren't as hunky as I hoped, but maybe I'm just too old for this...;)

7) TRUE HIGHLIGHT OF RACE OUTSIDE OF NECKLACE: My coffee-flavored GUs! They were seriously great-tasting! I hadn't sampled them beforehand and was very happy that they were actually super-delicious and not horrendous. They taste like freshly made chocolate buttercream frosting with a hint of coffee...yum.

Love Letter to Running

Thought this was really cute...

Dear Running,

Whether it's at dawn or at dusk, I look forward to our dates (for the most part)... especially when you take me to places I've never seen before. You're the first thing I think about it in the morning and the last thing I think about at night. And I love that you love that I love carbs. I hope you're ready to make this big commitment, too. (Should we make it Facebook official?) I have a feeling we're in this for the long haul.

xoxo,

Emily

Last ditch effort...

So I'm going to try to do fartleks and regular 5-6 mile runs until the big day. I am probably going to be crawling this one, but that Tiffany bracelet is going to happen. Have you noticed how your pace picks up whenever there's someone running toward you? Hehe--is it just me? Am I just that insanely competitive in short bursts? :P

Hiking

Super intense 5-6 hour hike with the world's most brain-addled yoga instructor. Call for details...

P.S. Down to the sad, sad wire...We need to start thinking about accommodations!

Yeah, yeah, yeah...I suck.

The Suckitude is overwhelming. That said, instead of running, I've been thinking of team names for OUR NEXT marathon for which we will actually train like maniacs...Here are some ideas I stole from cooler websites:

WTF – Witness the Fitness
Survival of the Fittest
Sisters with Blisters
Foxes with Fortitude
Can’t Touch This

Road Scholars

We got the runs

GAH!

I REALLY wanted to run today. Really really badly. BUT, I have gone the last 4 days (yes, in a row). And I want to try a long run tomorrow.

What's happening to me?!?!

ANOTHER one

3.15 miles; 30 minutes.

I'm finding that if I don't run, I get antsy. Maybe I'll rest tomorrow and then try for a long run on Saturday. Why not?

Still, 4 days in a row. Wahoo!

HARDCORE...

Back from conference in Seattle. To my credit, I did do exercise-y things while there, though I also gorged on Dungeness crab so there's that...40 more days means we need to kick butt! Since I will obviously not be able to run this entire thing at my current fitness level (though I am down 5lbs since I moved and started cooking for myself!!!), I have settled on finishing with a run/walk combo and if it's fartleks that will give me the necessary conditioning so be it. Sigh...

I'm going to try to do some longer distances as I've found an awesome trail that snakes around most of the Truckee River and is fairly flat! I'm pretty excited about that and ran 6 miles in about an hour and some really small change. Plus, it was beautiful...The fartleks will mostly be up the nasty hills around my apartment...argh. They are so HILLY--those damn hills!

It's SO a Monday

3.15 miles in 32 minutes. Ugh. I felt sluggish and slow.

In other news, my craiglist-sponsored running buddy quit. Turns out his wife wasn't excited about all the cheating that he's done (NOT with me). So, he's getting his life back together and I'm getting Katy Perry back on the playlist.

Men are so disappointing these days...

4 days in a row!

3.3 miles in 36 minutes. It felt like I was going faster than 11 minute miles!

I was chatting with my new running buddy. He's a nice guy, and I think he'd prefer to go faster but is willing to put up with me. Whew!

Another PR!

3.15 miles in 30 min.

9:40 pace.

Make sweet love, ladies :)

Another 3 miles

Well, 3.15 miles to be precise. In 32 minutes. Not as good as yesterday, but it was ok.

Also, I skyped with a friend that I haven't video chatted with since before this whole running business began. He said I was looking "very good. Very, very good."

Heh.

3 miles in 29 minutes!

I FINALLY beat a 10 min mile!

Kiss my ass, everyone! (And by "everyone," I mean Twilight and Aub who are the only people around here...)

Marathon in Iraq

Fox, we are missing out. There's going to be a a marathon for peace in Iraq sponsored by the Iraqi Civil Society Solidarity Initiative...First thing I would advise is to give people more than a month's heads up for coordinating and advertising such an event. Don't they know yet that the international community are slackers?

F***ing ran to my d**n apartment...

YEAH...take that seriously intimidating, crazy fricking hill that lasts for a damn mile. Jesus, the run to my house is perfect prep for that 6th mile of NWM. I'm also kind of happy that I managed to do 4 miles in roughly 40 minutes...On Sunday I'm going to bite the bullet and run 10 miles along the Truckee--hopefully no bums attack me.

What inspired that last trot up my godforsaken hill? Behold:

Yes, I run to the soundtrack of the worst Batman movie in the franchise. All I have to say is "If you don't know what you're doing, babe, it must be art!" to all you haters.

3.5 miles in 39 minutes

I woke up feeling really tired and sluggish. But I thought I'd push through anyway. Well, I tried!

Tomorrow I have a running buddy scheduled for a 3 mile run. It should - hopefully - go well.

In the interim, I'm going to get a pedicure. :)

Biggest Loser (Twilight...yes, that was deliberate)

I didn't run again, but I DID do some super-intense cardio and strength training for 30 minutes with Jillian Michael's 30 day-shred. Many of you know Jillian from the eponymous showI'm spoofing in the title. I've done her level 2 and level3exercises before, but because my disc was damaged in the move, I am now sadly relegated to level 1...or so I thought.

OMG. It kicked my ass. I'm not sure if that's testimony to how much my fitness has deteriorated or the simple fact that, Jesus, those workouts are intense. I can see how all those obese people (like Fox, here) would drop weight FAST. It's worth checking out if you need quick cardio and are too lazy to go out and run or it's too fricking hot or it's a combination of both. I have to admit Reno's hills are a little intimidating. I might have to drive down and just run along the Truckee River. Bet y'all thought the city had nothing to offer quite this nice...;)

Will keep you posted...but, yes, I did actually work up a sweat so at least I'm maintaining fitness...Sigh, it's looking like I might wind up going for the half, too, honestly--so much for all that trash-talking...:/

P.S. Also, a big wooly hug for Fox!

P.P.S. Another FOXY shot of Jillian.

3.15 miles

at 31.48, it's not a PR. But it feels good.

The easiest 3 miles to date

I realized that this 3 mile loop I do near my house is a lot of slow downhills followed by several sharp uphills. I could do it in reverse, and I probably should. But for now, I ran the whole thing without stopping and knew the hill was coming so I could attack it. I like knowing where I'm going.

I don't know what my time was. I was hoping for less than 1/2 hour, but I messed up the ipod shuffle list when I return. I couldn't get the songs again :( Oh well, I'll try again tomorrow and see!

Moving is madness

I moved into my new apt on Monday, then hosted my brothers until Friday. I've been exhausted all week and I'm STILL not totally moved in.

I will run today. I will run today. I will run today.

Sigh...

Where is Fox?

Twas a slow run, but a very scenic one. I took the opportunity to just putz around on the hills near my apartment and get a sense of where trails exist.

Yeah, yeah, I know you jackals want to know how SLOWLY I rant it. I ran 2.7 miles in about 30 minutes so at a snail's pace. :) BUT, look at the terrain...

F***...60 DAYS LEFT!

Ok, ok...Dr. Twilight is back. Tonight I will go for an unscheduled 5-mile run in my new abode and you peeps better hold me to it. I get my Garmin Forerunner 205 GPS/Heart rate monitor tomorrow unless someone steals it from my mailbox (something which has apparently occurred at my apartment complex), which will hopefully allow me to plan my runs more accurately. For now, wish me luck on the first run in a very, very, very long time.

I am so sorry that you have all (all two of you) been left to the literary/athletic devices of Smokin' Fox for the past two months. That will change TODAY! :P

Update: Ok, so I ran 3.9 miles in 41 minutes instead...Mary mother of God, my route in Reno is a bitch and a half. Check it out here: http://www.dailymile.com/routes/816117-running-route

It's all fricking hills as you'll see if you click under "elevation profile"...argh!

Hills and Hangovers

2 miles (same route as the most recent 2 mile run) in 29 minutes.

The hills kill me! Also, I was a bit hungover... Still, felt MUCH better than the previous 2 mile run :)

4 miles in an hour?!?!

I got lost. I had to ask for directions.

It's pretty dang funny, actually :)

Hills?

Jeez...

They killed me. 2 miles. And a 30 minute time.

I'm going to try again tomorrow. But dang...

Yo Doc - are you moving? Editing? Running?

Week 15 Day4

It will get better! I promise to the Gods of Exercise that I will run as SOON as I defend and move!!!

Week 14 Day 5

I need to get back into running but it's been soooooo HOT and, when it's not hot, it's rainy. Anyhoo, I've been erratic about it now for two months ...sigh. I hope I can turn stuff around now that the dissertation is submitted and scheduled for a defense. However, the move to Nevada only promises more heat...yipes!

Ran 3 miles in 30 minutes yesterday...and even had cramps. My fitness level is in sad disrepair right now. That said, I was wearing very cute, "dewberry" Lululemon shorts that I got at a discount on ebay (where I have been selling all the other crap I order online that doesn't fit). Again, they were cute, but not my favorite running shorts...maybe when my ass gets smaller? Need more of a split to let my thighs breathe...

Not me in the photo--some chick who needs to size up...

Not a poser!

3 miles. 32 minutes. Again.

But - I got on the treadmill and pushed it harder. As a result, I had to walk a couple times. So, my overall time didn't improve. But I feel like it was a harder workout.

As an aside: I learned that my *new health insurance plan (you know, the kind that comes with having a real job) will provide $150/year towards the cost of a gym membership. And it also provides for discounted memberships at select gyms. So - yay for cheaper opportunities to run!

It ain't rock climbin' but...

3 miles. 32 minutes.

And I really felt like a poser. It was a bit easy. I didn't push myself too hard.

Day 7 Week 13 (Twilight)

Rock climber for 5 hours in the heat--that should count for something!

Day 6 Week 13 (?)

Ok--so I finally ran today and it was miserable. I let ox talk me into running at 10AM and it must have been 100 degrees outside! YUCK!...I'll get better at posting and hopefully re-establish my old routine. :)

3miles in 29 minutes so 9.39 minute pace!

WTF - TWILIGHT?!?!

3 miles, 31 minutes.

Run?

I am tired after the last few days of running. And I felt a little extra stiffness in the hips/ass and a twinge of sensitivity in the ankle, so I took the day off from running.

Instead, I mowed the lawn and took the dog out for a 2.5 mile walk. The dog is now napping. ;)


TWILIGHT - WHERE ARE YOU?!?!

Just Dance!

Or, more accurately, Just Run!

3 miles. 34 minutes.

Not fast. In fact, I'm not getting faster. But I'm also not getting injured...

I joined a gym!

Well, to be more specific, I got a free 7-day membership at Anytime Fitness. After the 7-day trial period, I can enroll in a membership for about $30/month. That $30 gets me into any Anytime Fitness in the US.

I found out there's an Anytime Fitness near campus and one near Providence and each would cost about $45-$50/month. BUT if I sign up in Fargo, I can pay $15-20 less per month for the same gym and gym benefits!

Apparently I'm not the first one to realize this. The chicky at Fargo's Anytime Fitness said they have many members on the books who aren't in Fargo. It's a nice little loophole.

Anyway, I ran/walked 5 miles in an hour today. It's a terrible time. But the first and last 1/3-1/2 miles were very slow warm-ups and cool downs.

Day whatever...

It was a Harry Potter day...not a run day...but BUKRA!!!

My. Heart. Stops.

When you look at me.



3.5 miles in 38 minutes. It's not the greatest time, but I FELT so much better. I didn't walk. My heart and lungs weren't busting out of my chest by the end. And it was uncomfortably humid.

BUT IT FELT DAMNED GOOD.

Next run will be Monday. I'm headed out of town for the weekend.

BTW: I was exploring changing my registration for the marathon to the 1/2 marathon or deferring for a year. And it sounds like 1/2 marathon runners get the loot too: http://www.yelp.com/biz/nike-womens-marathon-san-francisco-2
Check out comments like those of Elite '11, Johannah N.

Week 12 Day 3

Started off the day with some sun salutations and hope to get back to my regular training schedule and run 3 miles today. Seeing as Fox and myself hope muscle memory will save our asses in October, I decided to link to an article discussing the issue. Don't know what it is? Some choice quotes to enlighten you...

Muscle memory stems from your body's learning not just how to perform a task, but also how to break down muscle tissue and then repair and rebuild it," explains William Kraemer, Ph.D., a professor in the department of kinesiology at the University of Connecticut at Storrs. "That physiological knowledge lets you come back from injury, surgery, and even pregnancy faster, easier, and often better than before," he says.

The more exercise you do, the more memory you can bank and the easier it is to make deposits. "It's like a health savings account," says Hong. And as with any savings account, it's best to start early—like now. Gundersen's research found that the ability to make new muscle decreases as you age. "The earlier you start and the more you build, the better off you'll be later in life," says Hong.

Update: Ran 3 miles and it was gorgeous! We just had some rains and the views were so lovely! Plus, my little bunny friends came along...

How am I getting worse?

3.5 miles in 38-39 minutes.

WTF?

Week 12 Day 2 (not sure)

Agree with Fox that the sweltering heat really dis-incentivizes running...Runner's World had a very long spread on it in their past issue, but I'm only including a random article I could easily find...because the heat ALSO makes you LAZY.

I went white-water rafting with some buddies in Canon City (next to the Royal Gorge) this weekend and I'm still sore so I think that counts as my Monday "recovery" activity. :P Apparently, a few of the rapids were class 4 because the water levels were so high. One of my friends almost got thrown out of the raft, but for my speedy grabbing of her butt/lifevest as she was on her way out of our vessel. Very exciting...

I have not run in a long time...

Running in Fargo is so boring. Really boring.

3.5 miles in 38 minutes. I mowed the lawn before I went. :P

What can I say, Twilight? I have no motivation. None. Nada. Nil. Sifr.

On the flip side, I bought a car! :)

Week 1 Day 1

because it feels like I'm starting over...

3.5 miles in 37 minutes and 83 degree weather.

Blurg.

Week 12 Day 2

6 miles in about 55- 56 minutes, methinks! Tiring...sigh.

Week 11 Day 6

Today was a rest day, but we decided to revisit rock climbing instead! Went bouldering for about 40 minutes and my arms are SORE!

Update: ...have blisters on hands now...well, they're not on my feet! I can still run! :P

Week 11 Day 5

3 miles in about 25 minutes! Listening to Kesha...I have to say I love me some Kesha for the runs! :)

Week 11 Day 4

It was me and the rabbits today...My legs felt like lead, but I think I ran my 3 miles at a 10 minute mile pace so approx. 28-30 minutes. To the right is one of my new running buddies...

Fargo, North Dakota is the most boring place in the world to run.

I ran 2.3 miles and ran/walked another mile. It's crazy hot outside - in the mid-80's - and humid too. I think I need to find shade to run in.

The last song on my playlist, in honor of the July 4th weekend!

Week 11 Day 3

I RAN TODAY. Ok, so I did my usual 3-miler at a solid 8-minute mile pace (came in at 24 minutes). I was secretly hoping I would have a PR of 7 minutes, but considering I've been stuffing my face for the past week with delicious pork products...seriously, what can I expect? At least I've broken the rut...Now if only Fox would start running again...:P

As to the music that did it for me...Pet Shop Boys "Domino Dancing."

Update: I looked at my time in the first race I ever ran and I've beaten it! I'm faster than my 29-year-old-self and ON HILLS. It's the little things...:)

Irongal 2008

Bozena Welborne, F, 29, 515, 25:03, 08:56

Week 10 Day 6

Fox and Twilight suck balls because they have not been running.

Week 10 Day 1

I ran/walked for 30 minutes today.

I'm trying really really really hard not to overdo it.

Back to the US tomorrow and right into lots of love with Twilight! CAN'T WAIT!!!

Week 9 Day 5

I ran/walked 5KM (3 miles)! It's the first time I've run in 3 weeks, so I wasn't pushing hard and was purposefully putting in walk breaks. The time wasn't great, but I didn't care. The ankle is on the mend. And I'm happy again!

I'm in Oslo now - just rolled in. The hotel here has a HAWT gym, so I'm hoping to hit it at least tomorrow and maybe today too. We'll see.

I fly back to the US on Monday. I am super anxious to get back...

Week 9 Day 6 (Twilight)

Fox, I chanced on this cool new website that allows us to track our mileage alongside the blog. It's called DailyMile. Sign up and share the experience with me...BTW, where da hell are ya?

Week 9 Day 5 (Twilight)

Did my three miles yesterday and felt a lot better! :)

Week 9 Day 4 (Twilight)

Up in Boulder, running my 3 miles and dissertating...Man, I wish I could say it was easier to run on the Boulder Creek Trail, but it was actually harder than running back home (which is HILLY). Maybe I'm still sore from the 8 miles...who knows?! It was gorgeous, though! Flowers everywhere--everything super green and lush! Sigh...I miss my old haunt. :/

In other news, next week Foxes and Twilights collide in Boston! Erm...not literally. Anyhoo, I'm gonna be in Boston Marathon-country so hopefully I'll get to see what all the fuss is about. Methinks, NOTHING beats running up crazy-ass hills with a 300ft rise in elevation--i.e. NWM in San Francisco. Also, I got the scoop from a klassy lady who's done "crew"

at NWM (my advisor)...There will indeed be delectable and confirmedly HAWT firefighters at the finish line showering us (hah...ok, I'm gross) with Tiffany bracelets, chocolates, and champagne!!! None for you, Fox, if you only do the half. Alas, featured dude is the first thing that came up in my google search for "handsome fireman" (thought any other reference would...ugh... lead to NSFW fare), so don't hold him against me. Man, the puns are just flowing today...

Week 9 / Day 3

On the elliptical for 40 minutes today, AND THEN I RAN FOR 8 WHOLE MINUTES. At 9 km/hour that's almost 1.5 km.

Ugh.

My ankle is improving, but it's so so so slow.

Week 9 Day 2

45 minutes on the elliptical yesterday, and I'm trying to squeeze in yoga when I can.

I tried running for 10 minutes yesterday too. Couldn't do it. My ankle is improving, but its now going on 2 or 3 weeks of this? The swelling has gone down, but there is marked pain at the toe-off phase.

I'm not optimistic about this, ya Twilight...

Week 9 Day 1 (Twilight)

As is my wont, I did my long miles (8!!!!!) today instead of on Sunday. I actually felt pretty good after the 8 miles--more so than (sigh...) my running partner methinks since, as usual, the person in question came out the gate running like a maniac and didn't have much gas by the end. ;)

Off to do my stretches!

P.S. Where is that punk, Fox? Betcha she ain't runnin'! :P

P.P.S. I am really digging Lauryn Hill for my long runs...

Week 8 Day 6 (Twilight)

Contrary to what you may be thinking, JACKALS, I ran my 3 miles today and on Wednesday. I decided yesterday was going to be my rest day instead of Saturday. We were busy running errands and I bought this new book, "The Hunger Games", which completely captured my imagination...and of course, there was a NCIS marathon on TV so there's that...

I'll start off with a b*tchy note...I think I'm going to run alone from now on. Yes, yes, I know I always go back to having a running partner, but that's just IT--I want a partner, not a competitor. Maybe I'm a loser for not wanting to run my absolute best time and strain every muscle in my body (I can save that for the actual marathon), but I think the only thing that's going to keep me in this race is if I actually enjoy it and that will have to be at MY PACE. I like running alongside someone, catching their rhythm--there's something really soothing about it in a very primordial way--like following a heartbeat. I don't particularly enjoy straining to catch up to someone when there's nothing to gain from it. Furthermore, I'm training to run for the long haul and that requires energy in the tank. Per our current Bible--Runner's World:

START SLOW

On race day, first-timers often get caught up in the excitement of the crowd, go out too fast, and flame out long before the finish. Run the first half conservatively--you should feel as if you're running too slow. Focus on keeping your breathing relaxed.

Anyway, that's my two cents on running "partners".

Fox, I read about your injuries and thought this article in the recent Runner's World was important for both of us so I'm reposting it here in its entirety:

WHAT'S YOUR GOAL? RUN/WALK A PR

IAN KITLEY 29 Cambridge, U.K.

Occupation: Software Developer

Years Running: 3

Goal Race: BMW Berlin Marathon, September

Marathon PR: 2:53:27

Ian Kitley ran his first marathon in an impressive 2:56:37. But when he used a run/walk strategy for his second, he finished in 2:53:27. For that race, he ran 19-to 20-minute stretches at 6:24 pace and walked through every water station (except the last one) for at least 40 seconds. "Whenever I got tired, I reminded myself I just needed to make it to the next station and I could give my muscles a break." His goal now is to use the technique to break 2:50 in Berlin in September. Though it's clearly working for him, Kitley's strategy needs fine-tuning if he's to hit his target. "I've been training through trial and error," he says.

Why Walking Works

A quick break to faster times, speedy recovery, and fewer injuries

It may sound counterintuitive, but walking more can make you a better runner, says Jeff Galloway, Runner's World columnist and developer of the Galloway Run-Walk-Run method. Our bodies aren't designed to run continuously for 26.2 miles, he says, but with walk breaks, there's no limit to how far you can run. Here's how walking does a runner good.

YOU'LL FINISH FASTER

Running continuously fatigues your muscles, causing most people to slow down in the final three to six miles of a marathon. Taking regular walk breaks shifts the workload between walking and running muscles, which extends their capacity. To break 2:50, Galloway recommends Kitley run for shorter periods of time at a faster pace, followed by shorter walk breaks. Assuming Kitley walks for 30 seconds at 16-minutes-permile, he could run for seven minutes at a 6:13 pace, six minutes at a 6:10 pace, or five minutes at 6:07 to hit his goal. By experimenting in his short runs, he can determine which ratio works best for him.

YOU'LL HAVE FEWER INJURIES

Most runners have a "weak link"--a tendon, joint, or muscle that is prone to injury. Continuous heavy use fatigues these areas. Taxed muscles and joints keep your legs from moving in their proper range of motion, which increases your injury risk. Taking walk breaks early erases accumulated fatigue, keeps muscles strong, and reduces stress around joints.

It also keeps smaller muscle groups in reserve so they're able to stabilize your stride when you're tired. "Ian could try walking a few seconds longer during each break in the first third of the race to maintain strength," says Galloway.

YOU'LL RECOVER QUICKER

With each walk break, you're spreading the workload among different muscles and reducing accumulated fatigue. This helps keep your legs strong and below the threshold for irritation so there's less postrun damage to repair.

Walk This Way

How fast should I walk?

Quickly, using a short, relaxed stride.

When do I start taking breaks?

Start them from the beginning.

Where should I walk?

Move to the side of the road, then walk.

Can I ever take fewer breaks?

If you're feeling good, reduce the frequency or duration of breaks in the last third of the race.

Deposering: Week 8 Day 4 (Fox)

I'm in Norway and the hotel has a gym!

My knee has healed - yay!

But my ankle is still freaking out. So I hopped on the elliptical for 45 minutes. I'm definitely not caught up. But I am encouraged. After feeling totally discouraged the last week and a half, this little bit helps.

So, yay.

Week 8 Day 2(Twilight)

Just got back from a wedding in Florida--won't lie. It hasn't been a "work-out" kind of weekend and, dude, it's just too hot to run down there (though I did bring my stuff down, but then I got a sunburn while kayaking). Will try to do the 5 miler today!

*Update: Did the 5-miler and varied my route a tad. I'm finding hills a lot less daunting, which is a relief. Think I can do this...Also, shout out to my awesome socks for not giving me blisters on top of blisters after I managed to burn my feet in Florida!

Week 7 Days 3 and 4 (Fox)

Ok, Twilight is officially kicking my ass.

I was so sore yesterday that I laid in bed the whole day. I'm not shitting you. My knee was awful, and then my ankle issue came back. F'in sucked.

Today I feel a bit better, but still really weak and tired, and my knee and ankle are both swollen (damned obesity...). So I did an hour of yoga today.

Tomorrow, I'll see about running the 2 miles, but I might just walk them instead. Then I have a running buddy (YAY!) for the 5 mile run on Sunday. My friend's husband wants to run a 10K (he thinks in kms). So even if I'm slow and it's super annoying for him, tough crap.

In other news, I leave Vienna next Wednesday afternoon. Then I'll be traveling in Norway for 2 weeks before heading back to the states. I'm so ready to go, I'm nearly all packed. Already.

Week 7 Day 4 (Twilight)

Did my 2 miles yesterday uphill (18 minutes) and the socks worked great! Weirdly, it actually felt harder to run that first mile uphill than it did when I ran it as a culmination of 6 prior miles...Strange how these things work, but I think this is part of the whole "it takes a while to warm up" deal. I'm with Fox on this: the first two miles always suck.

So, in other runner's news, I chanced on this article in the new online Jane's Mag blog. I think I've only read one or two issues of the now-defunct "Sassy" and "Jane," but recall they were pretty good for ladymags in their time. Anyway, the author brings up the whole peeing-in-your-pants-while-running issue and whether Kegel exercises would help control the urge. I have honestly never had this problem, but admit I've seen some pretty gruesome pics of marathon runners shitting themselves halfway to the finish line (granted, these were professionals who would stop for nothing...I WILL stop to use the portapotty--no lie ). Hmmm, should we incorporate Kegels into our running routine just in case Nike doesn't provide us with enough outhouses? :)

P.S. Yep, they're what you think they are...

Week 7 Day 3 (Twilight)

So I've decided to revert to Fox's dating scheme since we are finally on the same schedule. Today I get to run for 2 miles in my cool new socks (on the right)! Yes, being the materialist/sucker that I am, I let Runner's World talk me into a fancy sock purchase. Well, I was also getting blisters all over my feet so I thought something moisture-wicking and more ergonomically sound would help . To my credit, I had the wherewithal to not spend the whopping $14 bucks my exciting new socks cost (granted, I still bought them...sigh), but rather ordered them on Amazon. I am now in possession of a pink and lime pair (crossing my fingers that the garish colors will keep 'em from getting misplaced). In fact, my new socks are so frickin' fancified that they even have labels for "right" and "left" on them in case I forget. ;)

Alongside demure color schemes and helpful directions, their other delightful extreme-sock attributes include:

SECOND SKIN
ANKLE CUT, ARCH WRAP, ANATOMICAL FIT, COLORFUL, OPEN MESH

"Neither too thin nor too thick," the FEETURES! ELITE ($14) both hugged our testers' feet and secured their insteps. The socks fit so well that some testers forgot they were on. feeturesbrand.com

In pre-gaming news (i.e. before the run), I did 40 minutes of power (?) yoga today with Rodney Yee. I've done his AM and PM yoga before and his cds always get great reviews on Amazon and on Netflix. It's incredible how much flexibility I've lost over the past few months sitting on my ass in the Springs. Both bridge and camel pose kicked my butt and I could barely hold them (featured below). Very sad...

Week 7 Day 2

Good God, I am sore today. Knees, ankles, hamstrings, oh my! That might explain (at least partially) why yesterday's long run was so hard. My body is T~I~R~E~D.

This week is an easier week (2 2mile runs, a cross training, and the long run of 5 miles). I might really just take it easy - like super easy - this week.

That and my raving jealousy of Twilight's long run this week. Damn, girl...

Day 30 (Twilight)

I have been errant in running ALL WEEK so, yes, I still suck...That said, I did go snowshoeing in Rocky Mountain National Park this weekend for 5-6 miles (hard to tell in the conditions), which should count for something. Back is still a bit off, though... Will see how it takes 7 miles today with Ox.

The view of our destination is to your right (twas more snowy--prolly 3ft of fresh snow in places...so much for summer).

Update: Just came back from our 7 miler and...RAN IT in an hour and 15 minutes so a 10.7 minute mile pace!!! Most importantly--even after climbing approx. 200 ft in elevation (two killer hills)--I still had a ton of energy! This is the first run that has made me feel like I can lick this bitch (not sure if that's the correct expression)!!! :)

Week 6 Day 7/Week 7 Day 1

I got my ass handed to me: Long 7 miles (more or less), walked and ran (more or less), in a whopping 1 hour, 37 minutes. That's 13:51 per mile. More or less.

Terrible.

Week 6 Day 7

Today is supposed to be a long, 7 mile run. I am thinking I will try it tomorrow instead of today.

This is mainly because my left knee has started really hurting. After *extensive* internet research, I think I have pes anserine bursitis. What is it? According to: http://orthoinfo.aaos.org/topic.cfm?topic=a00335

"The pes anserine bursa is a small lubricating sac located between the shinbone (tibia) and three tendons of the hamstrings muscle at the inside of the knee. Bursitis, an inflammation of a bursa, usually develops as the result of overuse or constant friction and stress on the bursa. Pes anserine bursitis is common in athletes, particularly runners."

What causes this?
* Incorrect training techniques, such as neglecting to stretch, doing excessive hill running, and sudden increases in mileage
* Tight hamstring muscles
* Obesity
* An out-turning of the knee or lower leg

Wow - my obesity is causing this problem!! :)

Actually, it makes all kinds of sense. This is one problem with increasing mileage too fast and having tight hamstrings - both of which I could be guilty of. I have been stretching a ton, and I definitely feel a difference in my hamstrings. But, they have always been tight. Am I increasing my mileage too fast? Perhaps...

Or maybe I'm just obese. Heh.

Fingers crossed for the long run tomorrow! In the interim, my plan today is to check out the baths in Budapest and maybe the zoo. Yay!

Day 27 (Twilight)

Sigh--today is the day I was originally supposed to defend my dissertation... Feeling glum about that, but in good news ox and myself are going camping in Rocky Mountain National Park for Memorial weekend.

This week has basically been a bust since I've had back problems through most of it. I've been trying to figure out what triggered this and whether it may be related to running. Jury is still out, but I'll go back to my running schedule next week.

Ox and myself walked around our neighborhood yesterday to map out 8 miles going in the opposite direction of my usual run and chanced on a really beautiful clearing with an excellent view of Pike's Peak. Of course, to get to it I run a hill that gains 130 ft in elevation...Not looking forward to that. :(

P.S. In other news, old men are just as gossipy as old women. Sitting at Panera (yes, I gave in...) listening to a bunch of geezers talk smack about their wives...

Week 6 Day 5

3.3 miles in 37 minutes (11+ minute miles).

WTF? I'm getting slower?!?!

This is the route that I went on in Budapest. It was fun. They have this weird tartan running track, so it felt like I was running on a gymnastics mat. I noticed it took appreciably more energy to run on it (so spongy!), so I ran on the gravel and the asphalt next to it instead. OH - AND - I was someone's "Rabbit" for a mile (then she blew right past me). That felt good while it lasted!

Tomorrow is a rest day and Sunday is 7 miles. I'm going to work my hardest to run 2X around the Island in Budapest (6.6 miles) and then run a little change.

I'm also thinking that I might extend these almost daily runs from 3 miles to 5 miles. I always feel pretty sluggish and slow during the last mile. But, after about a 10 minute cool down, I feel like I could get out there again. So I'm thinking about extending them to 3 mile runs, then resting for a short time, and then running again. Anyone know if this is a dumb idea? I do seem to have a lot of them lately...

Day 25 (Twilight)

Rest day...and oh how I need it. My back is at it again. :( I'm not quite a cripple yet, but I'm having lower back pain reminiscent of that time I was doubled over in DC for two weeks. I REALLY hope this goes away soon. Ox thinks it might be a byproduct of the shoes I'm wearing and is trying to get me into some vibrams...I think it might be my weak core again. Last time I went to a doctor about this, he told me to drop 10lbs and to start working on my core so it could support my back since my sciatica injury made me more prone to getting hurt and a recurrence of this kind of pain. Know what I think REALLY? F**k AGING. ;)

BTW, Fox, did you finish reading "Born to Run"?

Week 6 Day 3

Another 3 miles in just under 30 minutes.

This qualifies as a personal worst. I woke up tired, but was able to get it together enough to go run. Now I feel like I got hit by a bus.

Dude, this sucks. Tomorrow is DEFINITELY a rest day. And by "rest day" I mean I'm going to spend the day walking around Budapest!

I'm off to Budapest for the next week. I think I'll have internet to post, goad and mock. I'm also super excited about running somewhere new.

Day 24 (Twilight)

Yogalosophized today for 50 minutes! The exercises are by Mandy Ingber (fab looking women to your right). She does combinations of poses and toning exercises that I actually enjoy, although Ingber is a bit "talky" in the video (be a "peaceful warrior"? "I have a great ass" as a mantra?). She actually posts some of her poses and exercises on her website and has some decent playlists.

You guys have any other suggestions for yoga videos that aren't slow and boring?

My long run for this week is supposed to be only 5 miles--a break after the supposed 7 miles I ran this weekend...sigh. Well, I'm gonna do the 7 miles instead of the 5 and hopefully won't get injured. Don't let me chicken out again...This is your opportunity to heckle me!

Week 6 Day 2 (The Fox)

I did 30 minutes of Yoga and walked 1.5 miles yesterday as my "recovery" from the long run. I didn't feel very tired or sore. So it seemed kind of lame.

Today I ran 3 miles in 30 minutes (again). I think it might be time to go a little harder on the short runs. They are coming much easier.

This is the last song I was listening to. It was awful:


Finally - can we talk about the "runner's high?" WTF is it? And why do I never (nor have I ever) had it?

Day 23 (Twilight)

Dammit...still posing. :(

Ok, admittedly, I only ran 4 miles today (Fox, I didn't even walk the remaining 3...sigh). I'm still scared of that 7-miler. The weather kept threatening to rain and I'm just not hardcore enough to run in that...;)

BTW, I miss running with girlfriends. I like how it was always slightly competitive, but in good fun and girlfriends--they always wait for you, especially when you're struggling. I'll honestly be glad to run with 20,000 women in October.

Last song: "Window Seat" by Erykah Badu

Inspirational Song of the Day

Go Get'em Twilight!!

Day 22 (Twilight)

Today is my long run (7 miles) and of course the weather blows. From this week onward, I will be breaking personal records in terms of the longest distances I've ever run...which is honestly f***ing daunting. :(

To cheer myself up, I thought about posting on the Hash House Harriers since Fox is stuck in foreign lands and needs running buddies. Who are the HHH (pic above depicts a hashers' race)? According to wikipedia, they are a non-competitive running and drinking club with the tagline, "drinkers with a running problem" or something to that effect. Crazily, there are 1,700 chapters worldwide spanning all seven continents! I was actually thinking of joining them while I was living in Bahrain (seemed a cheeky bunch), but decided against it after going for a trial run and realizing you REALLY can't run in Manama during the summer. Every breath I took quite literally cooked my lungs...I took to drinking instead. ;)

The Constitution of the Hash House Harriers:

• To promote physical fitness among our members
• To get rid of weekend hangovers
• To acquire a good thirst and to satisfy it in beer
• To persuade the older members that they are not as old as they feel

Week 5 Day 7

6 mile long run in about an hour and 10 minutes. That includes walking/running most of the last mile. Boo! I wanted so badly to do the whole thing without walking!

I wish I had a Rabbit or an Ox to run with me. Running by myself is kind of boring and a little lonely.

Tomorrow starts week 6 of the 26 week training! Wow - there is still a long way to go!

This was the last song I was listening to (enjoy!):

Week 5 Day 5

3 miles, 30 minutes. The last song was the same one as yesterday. It was the same cheesy playlist. :P

But, I have to tell you, I'm super damned proud of myself. This week I have logged 15.8 miles (ran 8.6 and walked 7.2). That includes new shoes AND the ankle recovery. I almost didn't run today - my body felt tired and my muscles were a bit sore. But I thought I would just try to run, and then walk it if need be.

I got out there and just felt good! I was sucking air at the end - but I made it. Wahoo! Plus, I feel caught up after taking it easy with the ankle last week. Yes! Back on track!

Tomorrow is a rest day (yes!) and then Sunday concludes the week with a 6 mile long run. I've never run 6 miles (10K!) at once before. But, I'm really excited about it!

Day 19 (Twilight)

Well, I went back to my records (i.e. this blog) and realized I started this adventure on the first of May, hence "Day 19" instead of "Day 17". Now that that's settled, back to the more pressing stuff...

Seriously, running in tights or capris makes way more

sense than shorts if you're even the tiniest bit overweight (or your thighs rub against each other...sigh). I've been obsessing about these Lucy (to your right) running tights and finally decided to purchase them on sale. I have to admit they lived up to the online hype and then some! They were especially comfy on my long run and I had no chafing! It's the little things...

In running news, I was supposed to do fartleks today, but chickened out and just went for a 3mile run. My right leg has also been bothering me again, which makes me think an improper stride might be aggravating my old sciatica injury. I've been trying to be more conscientious about stretching post-runs and giving my legs a good walk-out afterwards, but welcome any and all recommendations on how to stretch out calf muscles...

Today's finishing song was Jacob Dylan's "Everybody's Hurtin'". It's slow, but somehow does the trick. I'm actually a big fan of slow music for the long runs--just gets me into the zone. Plus, the following lyrics completely capture my state of mind:

"We've hunted these hills dry. We've long outlasted the winter and our last woodpile. Only one thing's certain--that everybody, everybody's hurtin'."

Misery, anyone? ;)

Finally, I saw a herd of deer and two blue birds on my run! We don't get a lot of the latter in Croatia so I'm always very happy to see them. :)

Week 5 Day 4

I ran 3 miles this am. I timed it at 31 minutes, but that does include construction and 3 stoplights. I wanted to run longer, but I have lunch plans and had to schedule around actually doing stuff today.

I'm thinking about going for a second run later today. What's the verdict on 2 runs/day rather than 1 longer one?

BTW: Aubrey - I thought of you when I finally felt warmed up after about 1.5 miles. Why does it take so long? And what do I do about the fact that by then I'm halfway through the run and just warmed up and - simultaneously - feeling like a lot of my energy is zapped. How do you make a warm up shorter and actually warm you up for a longer run?

And, by popular demand (you're welcome): the song I was last listening to :) Feel free to ridicule :)

Day 16? (Twilight)

Already losing track of time...:(

Anyhoo, just came back from gym and ran 2.5 miles with intervals...For some reason it was super hard and I basically ran it at an 11 minute mile pace. I think the fact that I kept a steady pace is what really burnt me out. When I'm outside and sort of adjusting to the terrain, it seems less punishing, but I guess the goal is to run this damn thing slow and steady. Guess I'll tack on an extra 0.5 mile to tomorrow's fartleks.

In other news, I got TWO issues of Runner's Word this week and learned some new stuff about running. Firstly, I didn't know everyone was such a nut about theBoston Marathon. Apparently, the organizers of the event have recently made the qualifying times EVEN MORE competitive and it's led to a lot of consternation on the part of race applicants and some participants. Honestly, it kinda blows for the person who tattooed "BQ" on their back and didn't manage to qualify this year because their time was a few minutes short of what would have been considered reasonable last year. My heart goes out to you guys!

BOSTON QUALIFYING TIMES
Age Group	Men (Current)	Men (2013+)	Women (Current)	Women (2013+)
18-34	3 hrs 10 min	3 hrs 05 min	3 hrs 40 min	3 hrs 35 min
35-39	3 hrs 15 min	3 hrs 10 min	3 hrs 45 min	3 hrs 40 min
40-44	3 hrs 20 min	3 hrs 15 min	3 hrs 50 min	3 hrs 45 min
45-49	3 hrs 30 min	3 hrs 25 min	4 hrs 00 min	3 hrs 55 min
50-54	3 hrs 35 min	3 hrs 30 min	4 hrs 05 min	4 hrs 00 min
55-59	3 hrs 45 min	3 hrs 40 min	4 hrs 15 min	4 hrs 10 min
60-64	4 hrs 00 min	3 hrs 55 min	4 hrs 30 min	4 hrs 25 min
65-69	4 hrs 15 min	4 hrs 10 min	4 hrs 45 min	4 hrs 40 min
70-74	4 hrs 30 min	4 hrs 25 min	5 hrs 00 min	4 hrs 55 min
75-79	4 hrs 45 min	4 hrs 40 min	5 hrs 15 min	5 hrs 10 min
80+	5 hrs 00 min	4 hrs 55 min	5 hrs 30 min	5 hrs 25 min

I also learned what a "rabbit" is in the running world! Apparently, the ox is my rabbit...:P

Words to live by from the article: Better to have a target, than be a target...

"First, physiologically, it is easier to run from behind than to run in front. The advantages of drafting might not be quite as dramatic as they are in, say, cycling, but they are there. "A good estimate is that it takes 15 percent less effort to run behind somebody," says David Krummenacker, a former 800-meter world champion who is now one of the world's premier track rabbits.

Second, psychologically, it is easier to run from behind, too. Yes, some elite athletes prefer jumping to the front and staying there—that was the calling card of the late Steve Prefontaine—but the majority would rather have a target than be a target. "The odds of you winning a race if you're leading from start to finish are slim to none," says Khadevis Robinson, still a national-class 800-meter runner who took to rabbiting mile races last year as he rehabbed various injuries."