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...