I woke up early this morning (5:00 am when my alarm was set for 6:00!), and decided that if I took my time to get ready and got to the bike path around 6:00, it should be light enough for my run by then.
I did the dishes from my husband’s and son’s late night snacks, checked my Google reader for new blog posts, and enjoyed a chocolate protein shake.
I checked the charges on my Garmin and my iPod, and was glad to see that they were both still fully charged.
I gathered my things and headed out the door to drive to the bike path. When I got to the edge of my neighborhood, I realized that I hadn’t grabbed my iPod! And, because I had just brought my wallet and keys, but not my purse, I didn’t have any headphones for my iPhone. I didn’t want to go back to the house, so I drove on, mentally preparing myself for a quiet run.
I got to the park just after sunrise. There were a few other runners getting ready for a run, but not many. I noticed that ducks were swimming in the giant puddles created by the heavy rains we had last week.
I walked to my usual starting point, with the last song I heard on the radio still playing in my head. As I headed out for 9 miles, it felt weird to start my Garmin without also starting my playlist!
Unlike last week, the first mile felt easy, although I did wonder how I was going to cope without anything to distract me from the tedium of putting one foot in front of the other for 90 minutes. I decided to focus on my breathing–what else was there?–and used the breathing patterns that I learned when I first started running. I kept to an easy 3/3 pattern for the first three miles and then held a moderate 3/2 pattern for the rest of my run, except for two short, steep segments where I switched to a 2/2 pattern to maintain my pace up the hills.
From the very first mile, I noticed how active the birds were. I am not a bird-watcher, so I can’t tell you what birds I heard, but there was tweeting, chirping, and rhythmic/patterned calls of all sorts. I did recognize the unmistakable rat-a-tat-tat of a few woodpeckers. At one point there was a small bird in the path that seemed to play chase with me. It would skitter-fly along for a bit, land, and then when I got close again, it would skitter-fly a bit farther ahead. This went on for a few times, until it finally veered off into the woods.
I don’t meditate, but I found myself thinking about meditating since I was focusing on my breathing so much. I thought that I would spend the time thinking about work things, or family things, or blog things, but I really didn’t. Except for noticing the birds’ songs, I didn’t really think about anything. I guess it was a meditative run.
I am grateful for the birds who kept me company and entertained me. I think they have spring fever as badly as I do, even though the weather (35F!) refuses to let go of winter.
Garmin Data:
Total Distance: 9.01 miles
Total Time: 1:25:11
Split Times: 9:55, 9:31, 9:33, 9:30, 9:13, 9:31, 9:15, 9:26, 9:16
Notes: I tried to slow myself down when I saw those 9:15-ish splits, except for the last mile, which includes an intentional push for the last 0.3 miles. I am so not good at controlling my pace!
Do you enjoy doing long runs without music?
Do you spend the time thinking about things or not thinking about things?
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At times a quite run with out music is a nice change:) Hope you enjoyed yours
I never run with music or anything outside. I think about various things and pay a lot of attention to sounds- especially of traffic so I can get out of the way, but also of birds, etc. I do really enjoy music on the treadmill, and since I don't use it outside, it's a treat then. I also pay attention to my breathing and sometimes count my cadence (what is it- 96 (2 sided?) steps per minutes is the goal.. so count left or right foot touch down for 10 secs and multiply by 6?) Speaking of your breathing post, ironically that is the post that, though I have never commented on it, I have thought about the most! I never watched my breathing like that, and either I am stepping quicker or breathing slower than you, or both! When I am breathing quickly I might get an exhale on every second left foot plant, but it's usually more like 3 lefts.. (or rights..) I can get in a few steps with just an exhalation! Anyway, great run Coco!!
Vicki, how do you measure the 10 seconds to check your cadence? Do you do it on the treadmill?
I wonder if my TM cadence is the same as my outdoor cadence, given that my TM pace is so much slower. I could never hold a 9:30-ish pace for 90 min on the TM.
My breathing is definitely slower when I run slower, but I don't think I could inhale/exhale over 3 foot plants (3 left or right) and be running. (Thanks for finally sharing your thoughts on this!)
Great run Coco!!! Wow, I love hearing nature while I run. I gave up my music on my iPhone about 2 months ago.
There are so many accidents on the road because people talk on their phones, I need to pay close attention.
I do enjoy my quiet/nature runs when forgetfullness or mishap foists them on me, but I still prefer my tunes. When I am running it's the one time I let loose and enjoy the trashy pop music. 😉
I am careful to keep the volume on my iPod low enough so that I can hear cars, etc. When I run in the road I run against traffic and there are usually sidewalks I can leap up on if I need to.
I too don't like running with music when I'm running outside… I guess I tend to focus on my breathing and just enjoying nature (or wherever it is that I'm running; in Nashville I used to run in a park, so it was nature; in Berlin it was nice to enjoy the city in the morning, without people!)… but since I normally run alone, I prefer no music, makes me feel more aware of my surroundings… that said, when I'm running on a treadmill I definitely like having music on!
I usually have been outside while counting, and you're right it is easier on the tm when i can more easily see the seconds! Outside I do my best with my stopwatch. I think I've usually tried to get 12 secs and times by 5. ( I just checked another site and they said time 19 secs and you should get 30 right foot steps.) I think my cadence is similar on tm as outdoors but yes I too am much slower on the tm at least for the first 30 minutes!! Outside I start much faster but then I often slow down.
Oh I am defintitely running over the 3 foot plants..one reason that I didn't reply right away was that as my ankle was bad I was running very slowly, so I waited till I got to try it on a quicker run. Maybe this is because I was a yogi and meditator before I was a runner! But I was a fast runner 🙂 The breathing feels the same now as years ago when I was much faster, but I don't know since I never measured it by foot plant.
I bet you could do some nice 9:30 runs on the tm, but you'd need a longer ease into it..I am amazed how I can keep going and getting quicker long into a tm run..I think I have done 18 miles on the mill.
Thanks, Vicki. I may check my cadence next time on on the TM, if I can remember. Running 18 miles on the TM? another reason not to do a marathon! 😉
That is awesome that you went ahead with your long run even without music! I don't know if I could make it that far in silence. Congrats on pushing forward and going ahead with your plans anyway/
I am finding this conversation very interesting and way over my head. But that is how we are stretched to learn, right? I am still considering becoming a runner. It seems so much easier to just start jogging than try to walk even faster. Though I have too many pounds on my frame, I have not experienced any knee pain when I have tried running but all this has been on the TM. Breathing is my problem as I start to jog so I need to learn more about the information you shared.
Tink
Tink, there is definitely a pace where it is easier to run than walk faster. Maybe you should check out the "Couch to 5K" program on coolrunning.com It is based on run/walk intervals.
If you check out my "Breathing Lessons" post, there is a link to the book that talked about it. It's a good book all around.
I've never done more than 5 miles w/o music… I'm not sure if I could! Good for you to keep going on! Looks like it was a lovely springy morning too.
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