Tag Archives: training

It’s Cold Outside . . . let’s Run!

Posted on by
Reply

I need to update a little before I get into todays run: the bursitis in my left hip flared up again during our 18 mile run last weekend (actually it make me stop running at mile 13 and walk the last five). It was so bad that I actually went to the doctor Monday morning. After a couple of X-rays, he gave me some meds, an injection into the bursa sac, and told me to rest for 3-4 days.

I made it the entire four days without completely losing my mind of killing someone (although it was close a couple of times). I wanted to try a short run Friday, but the weather and work didn’t allow for it so I waited until this morning (Saturday) to try out the hip on a 12 mile run.

It was windy, cold, and dark as the members of the iCan Running Group gathered at Gray’s Lake. When we got started, it was 36 degrees, with winds gusting from almost every direction imaginable. Before we took off, Coach Loran said that we have all got the tough miles in, and with three weeks left there is nothing that can be done that will alter our marathon. Coach said that due to the weather, we should aim for 6-8 miles and that would be good enough. Hearing that made me happy, because even though I like the long runs, I wanted to test this hip out. So we stretched, and off we went!

Cold and windy, with lots of wind gusts, that’s what greeted us running across the bridge and almost everywhere we went. I was glad I wore layers and gloves, although I hate having to put them on so early. When I got back to the start, I had 7 miles in. The hip felt pretty good, with only slight discomfort. I’m hoping that by race day it will be 100%.

Running in winter in Iowa can be quite a challenge, especially when the temperatures swing drastically up or down. There’s ice and snow to maneuver around, adding to the challenge. There are ways to get a nice outdoor run in during the winter months, and here are some of the things I do to prepare for winter running:

1. Thermal running pants or tights: These pants will keep your legs warm on some very cold days. I have several pair, each one made for a different temperature.

2. Thermal running socks: I have the knee high thermal socks and they go under the tights to give an extra layer.

3. Layers: I wear an under-shirt and over-shirt with the under-shirt tucked into the tights to keep out drafts and wind. The over-shirt is long sleeved and usually a dry-fit type shirt. Then a hoodie, sweatshirt, or running jacket goes over that.

4. Gloves: Your hands need protection too! They make running gloves where the fingertips are a special material, so you can operate your iPhone.

5. Mask: On really cold days, I wear a running mask. It does tend to cause my sunglasses to fog up, but at least my head stays warm. I just have to remember to take it off BEFORE entering a convenience store.

6. Tracks or cleats: They make tracks for your shoes to help running on snow and ice. While I haven’t needed them yet, the time is coming.

Now that you’re all bundled up, it’s time to run in the frozen tundra! I hope this helps you with outdoor running in winter.

IMG_0534.JPG

IMG_0071.JPG

Live healthy, be happy!

Travis

Beaverdash and Capital Pursuit 10 Mile Runs

Posted on by
Reply

I’m a little behind in blogging, but last weekend I had a full schedule of events. First up was the Beaverdale Beaverdash 5k; a nice flat race that is part of the Beaverdale neighborhood’s fall festival, and a fundraiser for SMA (spinal muscular atrophy). The second event was the Capital Pursuit 10 mile run, an event hosted by the Capital Striders Running Club, which I am happy to be a member of.

After a whirlwind of packet pickups on Friday evening, I woke up early and started to get ready for the 5k. Wouldn’t you know that it would rain just enough to make the road slick and hard to gain traction on. Since this race is only 2 miles from my home, I usually run there to warm up, run the race, and run a recovery run home. This time I was worried that it may get cancelled, so I drove to the event. I was there about ten minutes when the skies cleared … we were going to run!

The road was pretty slick, and the humidity was brutal, but we took off and I got off to a fast start. I maintained that quicker pace for over two miles before fading back. I was also having some hip pain from bursitis, but I didn’t let it stop me. I finished in 25:15 with an average pace of 8:04 min/mile! I was pretty happy with that! Then at the awards ceremony, I found out I was 4th in my age division! Not to shabby, considering I felt I could have done better.

Sunday morning was the Capital Pursuit 10 mile run. It starts and ends in downtown Des Moines, but winds you through some of the prettiest areas before heading back to the finish. Once again the bursitis pain flared up, and would not go away until mile 9. That caused my pace to drop dramatically, but given the circumstances, I was happy to just finish the race. I was even handed a finishers medal by Kevin Cooney of KCCI News. I ended up with a time of 1:37:35 with a pace of 9:40 min/mile.

I hope the bursitis is gone for now, as I have an 18 mile run coming up Sunday. After that, we will start decreasing until the marathon. I’m as excited and nervous about this marathon as I was with my first one. I wonder if they will all be that way.

Live healthy, be happy!

Travis

IMG_0537-1.JPG

IMG_0538-1.JPG

Spin class

Posted on by
2

Boy it’s hot outside! I’m glad my friends and I did our long run yesterday. Today I decided to beat the heat and sweat indoors instead! So, I packed my gym bag and headed to 7 Flags Fitness Center to do a spin class. I ended up having the entire spin room to myself. As a bonus, they left the stereo cabinet open, so I could plug in my iPod without having to use headphones! Sweet!

The training program I used was called “Two Big Hills.” It is split into two sections, and the goal is to complete the whole thing, which would be 1 1/2 hours of spinning . . . most of it out of the saddle (standing). Due to time constraints, I did an hour and 10 minutes, and was drenched in sweat at the end of it all. It was a great workout.

If you have never tried spinning, I would recommend that you do. I was so intimidated watching the classes that I was scared to try it around people. That’s when I stumbled into a goldmine. While searching on the web for spin training, a found a site called http://www.trihardist.com/. The person running the site is Jamie Morton; a triathlete and trainer in the Kansas City area. She has on her site free spinning mp3’s that will take you through the various activities done in a spin class. She talks you through each workout, and has great music to boot. There are mp3’s that focus on intensity, hills, endurance, etc. She also has some mp3’s for sale. They are also awesome and they helped me not only biking up hills, but with hill running as well. I even sent her a thank you letter for helping me in my training, it helped that much. There were several hills that I could never get passed without stopping before I started her workouts. Now I just power through them, and use them as a tool to get stronger.

If you ever wanted to try spinning, but were afraid to go, this is your opportunity to try it. In the beginning of my spin training, I started out with a 45min workout, made it 26min, and was drenched in sweat. I could hardly move. Now, my longest training was 2 hours and 15 mins. That was pushing it, but it was good to know I had progressed that far.

If you work with those mp’3 that Jamie has out there, you’ll be ready for the ‘real’ classes in no time. Remember, each trainer is different and each have different terms that they use. Don’t be afraid to ask them before the class to go over what he/she will call out. It will make it easier for you. Also ask the trainer/instructor to help you properly set up your spin bike. If they are worth anything at all, they will be happy to help you. After all, the idea is to help you get fit, not get hurt.

After the session, I did my stretches (the sound you heard was Stephanie’s jaw hitting the floor), rinsed off, and hit the outdoor pool for more stretching and a cool down. Now it’s time to plan tomorrows’ workout.

Live happy, be healthy!

Travis