Training Log - Getting My Groove Back.

Every time I have to start over with running, (after having a baby, having an injury, being too lazy, etc.) I start out with these goals:

1. run (however slowly) for 30 minutes.  This can start with walk/runs....which turns into run/walks...eventually more running than walking...running for longer and longer...until finally I am able to run (jog slowly) for 30 minutes without stopping.  Usually this is nowhere close to 3 miles...so my next goal is:

2. Run 3 miles.  This means slowly increasing in time.  However, as time goes on, it means getting faster as well, as I get more in shape.  Why 3 miles?  It's a good starting point for base mileage.  If I can run 3 miles consistently, then I can train for longer distances or just start incorporating speed work into my runs to get faster to run a 5k.

3. Once I make the 3-mile mark, I start adding other goals: run a 5k, run a 10k, etc. and I work on a training plan to do so.


So I've been running pretty inconsistently.  Once every couple of weeks, at best.   I'm really a horrible runner if I don't have a training plan.  For real.  It doesn't matter if you have a goal, if you don't have a plan to accomplish that goal.
I finally sat down last week and wrote out my training plan though, so most likely that will give me the motivation I need to get back into the swing of things.
I have my base mileage - although very slow still - but I feel like I'm ready to pick up the pace and start training - and be consistent in my running in general.

So when I get a chance, I'll be posting some of my workouts - just to give you an idea of what my running world is like.  Maybe you could join me :)

Today:
A 30-minute Fartlek.  A Fartlek is running 5 minutes at an easy pace, then 1 minute at a 5k pace - for 30 minutes (or however long the workout lasts).

I'm slow right now, and pushing this too hard would cause me to not be able to finish it.  I figured I could set my 5k pace to 11:00/mile...meaning that my easy pace was 13:00/mile.
I ran on the treadmill. To make it easier to keep track of time (the less thought while running, the better) I did more along the lines of 4 minutes easy and 1 minute of 5k pace, so on every 5 minute mark, I picked up the pace to 5k for one minute, then slowed back down.

At the 30 minute mark I was just shy of 2.5 miles, and I like nice round numbers... so I kept it up until the 2.5 mile mark.  2.5 miles in 31:25.  This was finishing off my last 5k pace.  So then I dropped down to my easy pace again to start my cool-down.  Again, I like nice even numbers...so I did my easy pace for .25 miles - now at 2.75.  I slowed down more and more for cool-down, but finished it up at a nice, fabulous 3-mile mark. :)

Training won't always be 3 miles or more simply because you have a 3-mile base mileage.  With speed work, it doesn't need to be.  You have to slowly train your body to go faster.  That's the point.  It's building endurance at a higher speed.  Most of the time, I'll run much slower over-all or much less distance over-all on speed work days.  It's just the way it is - but there will be improvement over time...I'm looking forward to that :)

Oh, and I have this post-run routine:
-20 push-ups
-Triple Threat  - set of 10 - (Navy workout that Neil taught me way back) - Double leg lifts, split leg lifts, then bicycles.  As I lift my legs up (together or seperate) I count the Navy way (1, 2, 3, 01...1, 2, 3, 02...)
-Stretch everything out.

It's Not a Resolution

I don't make New Year's resolutions.  Truth be told, I don't need to make them; my husband makes them for me.
Apparently Neil likes to sign me up for races that are made for crazy people.  I guess he thinks I fit the bill.  A couple of years ago, he signed me up for the Ragnar Relay - where a team of 12 people ran a combined total of about 200 miles across the state of Florida in a little over one day.  My mileage was a total of about 16.5 miles, but broken up into 3 separate legs.  I thought he was crazy.  No way I could be a part of that.  Then, I trained, and I did it.  But let's not mention the fact that Neil got the stomach bug and didn't end up participating...

So this time around, Neil's brother, Jonathan, calls and asks if we want to do the Hotter'n Hell race in Wichita Falls, TX.  3 different events.  A 100-mile road bike race, a 13-mile off-road mountain bike race, or an off-road trail run of either a 10k or a half marathon.

Did I mention it's at the end of August...in Texas?  CRAZY!!
Yet Neil is like "c'mon Pammy.  It's not like it's crazier than the Ragnar - and you did that."
Yes, I did run my longest leg of 6.6 miles in something like 95-degree record-breaking heat in November, in the middle of the afternoon without any shade...after having next to no sleep because of running in the middle of the night and then trying to sleep on the floor of a middle school library...
But Ragnar being crazier? I'm not so sure about that.

Right now, I'd be starting pretty much from scratch as far as training goes.  I've taken a running sabbatical, so to speak, for a couple of months...or a lot of months now.  (Life just got crazy and super-busy with 3 kids, home school, and breastfeeding.)  I ran on Friday, and I made it a mile...in 11:30.  great.  But I know that I can start from scratch.  I did it when I first started running, and I've done it every time I've had a baby...this time I just have to start from scratch for the second time since having Isaiah.  So this will be my 5th time to do it.  It's no fun at first, at all.  But give it about a month, and I'll be loving it as much as I always have, and I'll eventually pick up the pace again.

But even if I do the half, it isn't the distance that scares me - it's the heat.  Especially considering how many consecutive 100-degree days we had this past summer.
I know that the right gear is everything.  Hydration belt or pack.  The right attire.  The right shoes for running trails.  And some of those amazing energy gel things that you can suck down when you feel like you have no energy left...so long as I can find the caffeine-free kind.  Also running outside in the Texas heat to train is a good idea.  No problem, I'll just step outside my door in mid-day come summer-time and go for some "adapt to the heat" kinda runs.

And this time around I'm going to train the right way.  I'm going to give myself a break every couple of weeks and just have a "slow and steady", low-mileage week.
And I'm going to do strength training too, to prevent injury.

I guess we'll just see how it goes.  I'm sure I'll be proven wrong again...and I'm sure I'll love it.  If nothing else, it gives me something to train for, right?  Motivation - setting a goal - is everything.

So when do I start training? Good question...

34 weeks

I finally was able to make it to the midwife this morning.  After all of the ice and snow last week, my appointment kept getting postponed...so today was the day!

Everything looks good. 
* Blood Pressure is good, as always.
* Glucose and Protein levels were normal. 
* I gained a bit of weight (about 2 lbs.), so I've gained a total of 22 lbs. so far.
* It was confirmed that the baby has dropped.  However, she wasn't concerned about it.  She said that every pregnancy is different, and some women's babies drop earlier in subsequent pregnancies due to the body having "memory" - we'll see what happens.
* I checked out the Bradley Method book to go over as a refresher.  It hasn't been that long since Balian was born, but it's always nice to be prepared.
* I bought my bottle of the "5 week formula" and I'm supposed to start taking it next week.  Apparently another good thing about it is that it generally keeps women from going way over their due date.  Good to know - placental breakdown was one of my concerns, since they don't induce at all...so it helps me to feel better about that one :)
* I returned the circumcision video that I checked out last time, and we talked about what I thought about it.  It was definitely informative...We wish that we had all that information before Balian was born to make a more educated decision, but at the same time it brought about more questions for Neil and I.  The main one being this: If circumcision causes loss of sensitivity and a lower sex-drive in men, then how much more difficult is it for an uncircumcised man to deal with sexual temptation on a daily basis - especially before marriage?  If those sensitivities are heightened on a daily basis for an uncircumcised man, would we want to circumcise to "help a brotha out" (so to speak) during those years, or should we not circumcise so that he has more sensitivity and greater sex drive for the rest of his potentially married life?  It's a tough decision, and although we aren't Jewish, we would be willing to circumcise based on how it may affect a son's future relationship with the Lord.  On all the other aspects of circumcision - we're sold on that it isn't necessary - medically or otherwise - especially in the religious aspect.   Timothy wasn't circumcised, and Paul talks so much about how it's circumcision of the heart that matters.  This one's just the biggy for us.  Hopefully we'll have a girl so we don't have to worry about it :)

My next appointment will be here, at the house next Friday.  I have to have all of my home birth supplies together, so they know we have everything.  I bought all the stuff I needed the other day.  It was interesting to shop for Depends and protector pads from the adult diaper section of walmart - I got some interesting looks...

We're looking into buying a baby scale to help ease my mind a bit with breastfeeding this time around.  If I know that the baby is getting enough, then I'll be less stressed out about it - which will help all-around.  Has anyone used a baby scale at home before to measure how much the baby is getting?  The ones I've looked at are accurate up to either .5 oz or as little as .1 oz.  I know the Madela ones people rent from the hospital are accurate up to .1 oz, but I didn't know if that was REALLY necessary.  If anyone has had a good outcome with a particular scale, I'd appreciate some feedback :)

I've officially stopped running.  Since the baby has dropped, I'm having a lot more pressure and more Braxton-Hicks, so I figured I should stop.  It's hard though...part of me is like "do you really want to stop?"  The answer is no, but I know it's best for both me and the baby.  I'm excited that I did my last run at 32 weeks.  With Balian I was only able to run to 16 weeks, so I was able to go twice as long this time.  I can't complain about that!  It'll make it that much easier to get back up and going after the baby is born.

The baby room is all set-up!  I made good use of our "iced-in" days last week.  I'll post pictures soon...not that it's any different than it usually is...

31 weeks

I had another appointment this week (Tuesday) with the midwife.  Everything looks good. 
* Baby is head-down still, and is in a good position (as far as rotation) for birth later.  It was pretty cool.  She put my hands on my belly to feel the baby's head, and then showed me how to follow the head down, and feel the neck and then the shoulders, etc.  pretty neat stuff.
* I got my blood drawn to check for anemia, but I'm good to go.
* They don't do a glucose test as standard of care - only if they see signs of glucose issues in the urine first (or other signs that gestational diabetes may be an issue).  Since I haven't shown any signs of anything, I don't have to do it - yeah!!
*  I gained back some weight this time, which is good.  I've gained a total of 20 lbs. so far.
* we went over all kinds of stuff - from handling GBS (Group B Strep) during labor (and how to decrease the chance of testing positive for it in the first place), the Vitamin K shot and eye gel for the baby when its born, to circumcision if we have a boy.  She actually sent me home with a video about circumcision.  Kinda weird, but ok.  Haven't watched it yet.

* There's going to be a breast-feeding support group/ class through the birthing center that actually starts tomorrow.  My friend Emily (the only person I know that has done a homebirth) is helping lead it.  I'm bummed about it though, because I can't go - It's during BSF. :(

* Today I ran for the first time in about 8 weeks (due to the sinus infection I've been battling forever and have finally overcome).  I took it easy - walked a quarter mile, ran a mile (in about 14 min. ha.), and walked another quarter mile.  I had some braxton hicks, but nothing really bad.  I shared all of this with the midwife, and she was very encouraging about the running.  She said that braxton hicks were going to happen - just to do what I felt comfortable doing and not to push myself too hard - but to go for it as long as I wasn't having any problems.

*I saw the pregnancy chiropractor at the birthing center, and it was great!!  She explained to me everything that she saw as problems (my legs weren't the same length due to my hips being out...she looked at something else and said that my pelvic bone was out of line...she found tension in one part of my back and asked if I had been getting enough water, or if I had been stressed out...) and how it would help get the baby (or keep the baby) in the right position simply by adjusting those things.  Pretty neat.  My hips had been randomly popping lately, and hurting at times, but she said it should feel better after adjusting the problem areas.  I do feel tons better.  Hooray for a wholistic approach to prenatal care :)

*I'm not sure if I mentioned this already:
At 35 weeks I'm going to start taking what they call "The 5-week Formula".  It's an herbal supplement that is supposed to kinda just bring the body into balance.  Specifically, if you have very long or very short labors, it's supposed to help labor be easier and more "average" in length.  It also does things like helps in the production of quality milk in the mother, aides in separation of the placenta, have larger dilation before discomfort arises, minimizes postpartum bleeding, reduces the risk of hemmorage, etc.  They pretty much encourage everyone to take it, but definitely someone like me who tends to have "fast and furious" labors.

Anyway, I guess that's it for now.

17 weeks

ok, seriously...how sad is it that this is my FIRST pregnancy picture of the pregnancy so far? It's horrible. Neil is not one to take any pictures...so I have to rely on creatively figuring out how I can do it myself. So...here's my first shot @17.5 weeks.

Just in the past couple of days I've gotten to that "my belly is tired" stage - when I realize that I've been naturally holding in my belly like I always do, and my abs (and the baby) are starting to resist. My abs get tired, and I finally am forced to relax...and I immediately look a LOT more pregnant. Amazing thing...

Oh, and we've decided to NOT find out what this baby is going to be. We have one of each, and we have everything we need for either one, and our nursery(as well as a lot of the other baby stuff) is gender-neutral, so we're just going to wash the gender-neutral newborn stuff (or both tubs of newborn clothes) and go from there.

of course, I think I know what it is anyway...I always do. And so far, I've been right both times. Bella keeps saying that she's going to be having a baby sister. we'll have to wait and see...

So far, I'm still running, though not as consistent as I would like, and I've had NO problems so far. Not one braxton hicks contraction. I had to stop running @ 16 weeks with Balian, and even earlier with Bella. I'm just going to run as long as I can this time around, just like the other times...only one difference - no bicornuate uterus - and that makes a HUGE difference! I think it would be fabulous to run at least until the beginning of the 3rd trimester (28 weeks). we'll see. I'm not pushing it - seriously. I'm only doing about 2.5-3 miles at a time and averaging about an 11-12 min. pace. Sometimes even slower than that - depepends on the day - how I'm feeling, what my heartrate is like, if I'm pushing both kids in the stroller, etc.

I'm starting to feel the baby move a lot at night. I felt it move once or twice at about 13 weeks, a couple of times at about 16 weeks, but the past couple of days, it's gotten really active. Last night I was carrying Balian, and apparently the baby didn't like Balian's knee digging into my belly, so it was kicking Balian's knee. Almost felt like muscle spasms - and it tickled! ha. Amazing how every pregnancy is different!

My new best friend

Moving to Texas during the winter has kept me from running more than 2 times since Balian came into the world, for many reasons.
1. Moving. twice. enough said.
2. I hate running in the cold.
3. If I hate running in the cold, why oh why would I drag my kids into a stroller and make them just SIT in the cold with the cold wind blowing in their faces, risking them getting sick...all so I can be miserable running in the cold?
4. The closest gym with childcare that is reasonably priced is about a 20 minute drive from our house...not good for a baby's naps :(

so...we did what every family needs to do when there is a running mom in the house - that is going crazy because she can't run - we bought a treadmill. We got it used off of Craigs list - and Neil was awesome and drove the hour and a half to Dallas to pick it up after work on Monday night. oh yes...he loves me :)

It's a TRUE 500. no bells and whistles, but a really good quality used treadmill.
Tuesday I was itching all day to run that night. And after I hit mile 1 (out of 2), Neil documented the occasion:

yes, we're a bunch of nerds...and we love it :)

Ragnar Relay

November 14 & 15, I finally ran the race I've been training for over the past 4 months - the Ragnar Relay. It started in Clearwater, FL on the coast of the Gulf of Mexico and ended on the Atlantic Coast in Daytona Beach, FL. 196 miles total. It's a relay race with teams of 12 people. Our team ("PISS-OFF" - People In Serious Support Of Family Fun) ended up only being 11 people though...Neil got sick with some kind of stomoch bug and had to stay home instead of run. So 3 other people had to pick up his legs of the race.

Each person ran 3 legs (except those that ran extra). My legs were 5.3 miles, 4.8 miles, and 6.6 miles. Total mileage: 16.7 miles.

we left here on Thursday evening for Clearwater. We got there a little after midnight, stayed the night in a hotel and got a total of about 5 hours of sleep...

We started the race on the beach at 9am - van #1 was running first, so we (van #2) got a good breakfast and then...waited...at about 2pm, our van started their first runs - Cory first, then Jerry, Bryson, me, then Muriel... Scott ran Neil's first leg. Fortunately, I started running as it was starting to cool down and the sun was beginning to set. I started running just after 5pm - and ran 5.39 miles in 50:49...not too shabby with stifff legs.

then...we waited... and attempted to get some sleep on the floor of a middle school library, but it was unsuccessful. I think I fell asleep about 5 minutes before my alarm said we had to get ready to wait for the other van's runners to pass off the baton (or, should I say slap bracelet) so we could start our second leg of the race. So the cycle continued...into the wee hours of the morning...Cory, Jerry, Bryson, me, Muriel...and Virginia ran Neil's second leg. I think I started running this one at about 2:30-ish am. It was the hardest leg for me as far as elevation goes. Lots of pretty good hills - 2 really big ones. But despite all that - sleep deprivation, big hills, etc...I ran my best leg of the race - 4.59 miles in 42:04.

I finally got about an hour of sleep in between the second and third legs of the race...which I desperately needed. Everyone slept where they could - picnic tables, the ground...Then, it was off to run! Again we went through the whole cycle of people. My last leg was 6.6 miles at around 2pm in record-breaking heat of almost 90*F in mid-November - let's just say it was the hardest leg of the race for me. But I finished well - 67:05 - considering the circumstances.

Bryson ran Neil's last leg - which we thought was supposed to be like 6.5 miles. Turns out it was 7.9!! Props to Bryson for running the most mileage of anybody on our team - about 29 miles total!! He finished off the race, and he and Scott ran together for the last stretch toward the finish line...joined by the rest of us for the last 20 yards or so.

Our team finished the race in Daytona Beach between 5 and 6 pm. We finished 39th out of 57 teams in our category. But hey - we finished! And that's really all that matters.

Here's some pictures - thanks to Muriel - because I left my camera battery plugged in at home!

Our team hangin' out and getting ready for the race to start:

This is me running to the finish of my last (and hardest, heat-filled) leg of the race:



Our team at the finish-line: (back to front/left to right) Wayne, Bryan (driver), Virginia, me, Renee, Debbie, Amy, Jerry, Cory, Scott, Bryson, Muriel.

Rock Shrimp Festival 10k

So I heard about the Rock Shrimp Festival on Thursday night, and decided that I should run in the 10k this morning. I've been training like crazy, and thought it would be good to kind of evaluate where I'm at WITHOUT the stroller, and in a race situation. Plus, why NOT run it?

So, I woke up at 5:15 this morning, woke Bella up at 5:45, Skylar met us here, at the house at 6, and we showed up to the race at about 6:30 - just enough time to register, warm up, and stretch before the race started at 7am.

My only complaint: It wasn't the correct distance, so the mile markers were off, which made it difficult to pace myself with. I knew it seemed kinda funny that my first mile I did in 9:00 and my second one was 11:00?? (I'm not one to start out fast, so this was just odd...and 11:00 is slower than I run pushing Bella in the stroller. Just didn't make sense, so I had to check it out when I got home.) It's supposed to be 6.2 miles. It was 6.37, according to runningmap.com (which is the most accurate way I've found to measure).

No matter what, it was good just to do it. I can't really complain too much though, because I finished really well.

How I came out:

1st place in my age division (Women's 20-29) and 3rd place All-around for Women.

Time: 6.37 miles in 57:52
Average pace: 9:05

Here's some pictures from the race, etc.:

Souls for Soles 5k

Finally!!! Here are pictures of the 5k from last saturday in Arlington. It was a run to benefit Souls for Soles, an organization that gives shoes to kids who don't have any.

This is mi familia - the ones of us that ran the 5k.
from left to right...in decending order, yet also from youngest to oldest....
Stephen, Brandon, me, and my mom (olivia).


Dad took Bella with him to walk the 1 mile fun run/walk. Here they are crossing the finish line...

Ahh... the finish line...


At the finish line, the food is plentiful...

My mom got first place in her age division for the women... 55-59 or something like that (don't tell her I told you what age bracket she was in). she finished with a time of 38:05?
I got 3rd place in the 25-29 women's age bracket, with a time of 29:10.
Here we are with our medals... :) Bella got a ribbon for participation.


We had lots of fun. A great family day with some good exercise... what more could you want?
If you want to see pictures of me actually running... (yeah, not likely..) you can go to http://www.movin-pictures.com/
go to events, then click on souls for soles, and type in my bib # 1225.

More updates are on the way... like my new haircut... stay tuned!