Compressed for Success

Posted on May 14, 2011 by Coco

Today I did the longest run of my Zooma Half Marathon training program–12 miles. I wasn’t too nervous about it, but I did make yesterday a very light exercise day (the 35 min Beth Shaw YogaFit program), resisted the temptation of an afternoon Starbucks to increase my odds of getting a good night’s sleep, and made sure I ate enough but not too much to avoid tummy troubles.

When I got home from work, I saw that my latest (and last!) pair of compression short had arrived:

CW-X® STABILYX VENTILATOR SHORT™

Womens CW-X Stabilyx Ventilator Fitted Shorts

I saw these when I was at a running store, but they didn’t have my size, so I placed yet another order from RoadRunnerSports. (I am finally getting my money’s worth out of that VIP Membership I’ve had for years!)

The description on the website

Run strong and run cool in the women’s CW-X® Stabilyx Ventilator Short™. This running tight short features ventilating panels in the quad area to allow excess heat to escape. At the same time, the CW-X® Stabilyx Ventilator Tight uses the ultimate advanced compression design to reduce muscle fatigue by supporting muscles, IT Band, and hip joints, and improving circulation.

isn’t quite as enticing as the features highlighted on the package

  • Acts as an exoskeleton to provide extra core support
  • Improves movement efficiency and precision
  • Engages hamstring and quadriceps muscles
  • Reduces muscle fatigue

I was a bit concerned about wearing new shorts on a long run, but this post from Michelle reminded me that this long run was a good time to test out my gear for the half.

As is often the case, I woke up before my alarm. I decided to get ready and head out because while it wasn’t raining yet, I know rain showers were on the way. I squeezed into the shorts and also put on my Zensah® compression sleeves.

Can we call this a new trend of “functional fashion”? 😉

I decided that I would rely on Gatorade for mid-run fueling, and so I ate a bit more than usual for my pre-run breakfast: a chocolate Muscle Provider protein shake and both bars in the package of Cliff crunchy peanut butter granola bars.

I had gotten up so early that my alarm (which is on my phone) went off as I pulled into a parking space at the bike path! When I started out, it was overcast and just drizzly enough to make me put on my super-lightweight Brooks® running jacket. My legs felt a bit heavy, but I figured that was just the super compression action of the shorts.

I managed to keep a steady, easy pace for the first few miles.  After I stopped at mile 3 to tighten my fanny pack I started out too fast, but I found my easy pace again at mile 4.  To end up with a 12 mile run, I ran 2 miles past my usual turn-around for an 8 mile run.  When I had done that extra four miles, I felt myself naturally picking up my pace–there’s just something about being on familiar territory, even if I had 4 more miles to go.

I did notice the feel of the shorts. My ITB was quiet, but whatever *issue* I have in the piriformis area was nagging a bit. I felt the support of the “exoskeleton” structure, but wasn’t sure that the image of a beetle (isn’t that context where I first learned that word?) was very empowering! 

When I had about 2.5 miles left to go, the misty drizzle turned into light rain, but I managed to stay relatively dry under the cover of the trees. I started thinking about the “conversation” I’d had last night on Twitter with @runnrgrl about ice baths, and caught myself thinking that an ice bath actually might feel really good. I hit mile 12 at 1:56 and had just enough time to walk back to my car (about 1/3 mile) and do a few stretches before it really started raining.

By this time, I had decided to try an ice bath. Luckily @runnrgrl was on Twitter so I could get a few more instructions. I stopped at the grocery store for some ice, and at Starbucks for some coffee. When I got home, I told my husband I was going for it–I mentioned the possibility last night while were watching a show about rugby players and their use of a special cryotherapy chamber for recovery–and headed upstairs.

I ran cold water into the tub, traded my running shirt for a big sweatshirt, and climbed in (still in my shorts, compression sleeves and socks). I dumped in the ice, looked at the clock, drank my coffee, and played on my iPhone to keep my mind off the cold.  Honestly, it wasn’t that bad. Really, it felt kind of good.

Garmin Data
Total Distance: 12.03 miles
Total Time: 1:56:35
Average Pace: 9:42 min/mile
Split times: 10:03, 9:54, 9:52, 9:25, 9:47, 9:37, 9:48, 9:45, 9:35, 9:27, 9:44, 9:22

 

Have you taken an ice bath?

Do you have any tips?

Articles from Runner’s World and Running Times suggest a water temperature of 50-60F and an immersion time of 15-20 minutes.

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Who Needs Friday The Thirteenth?

Posted on May 13, 2011 by Coco

Whenever a “Friday the 13th” rolls around, I think of Peanuts® and Lucy talking about triskaidekaphobia. I don’t think I ever had a really bad Friday the 13th, but I do tend to approach the day cautiously. On the other hand, I’ve had plenty of bad days that didn’t look so auspicious on the calendar. Take last Tuesday:

I was planning to do speed intervals at the track, and wanted a kick-ass playlist to keep me going. I had just loaded my new playlists onto my old iPod over the weekend, so I knew my favorite songs would be on it. As I scrolled through the screen, though, the playlist I was looking for wasn’t there.

It took me a few minutes to realize that all of my running playlists hadn’t fit on my old (2G) iPod. While I was loading it, it didn’t have enough room for everything, so I left off my mellow playlists and my Christmas playlists. I didn’t realize that it hadn’t loaded all of my running playlists. In fact, it only loaded up to “Spring 2010″ and didn’t make it to “Treadmill Tunes.” D’oh!

For dinner Tuesday I planned to make tacos as a quick but satisfying meal. I got everything going and discovered that we were out of cheese. I thought we had a new package in our basement fridge, but I checked all of the shelves and even the drawers that we seldom use. Luckily we had some sliced cheddar cheese, and I used a paring knife to cut it into tiny cubes that we could sprinkle on our tacos. That’s how desperate leads to resourceful when I’m in the kitchen!

Neither of these things were a big deal, but when both happened on the same day I started to wonder if I was having a “bad day.” I wasn’t though. I was able to laugh at myself (especially over the cheese!) and actually was in a better mood knowing that these minor bumps in the road hadn’t derailed me.

Do you worry about Friday the 13th?

How do you keep a positive outlook when you’re having a bad day?

What’s the most desperate substitution you’ve made in a recipe?

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Training Log – Zooma Annapolis Half Marathon (Week 4)

Posted on May 12, 2011 by Coco

This is my training log for the Zooma Annapolis Half Marathon. (You can read my training log for week one here, week two here, and week three here.)

My main goal for Annapolis is to train without getting injured and pace myself during the Half so that I finish happy and want to sign up for another one. 🙂 I plan to train for a sub-9:00 min/mile pace, but I will assess my goal on race day depending on how warm it is. I just don’t do well in the heat, and think even the 60s is hot for a long run!

Less than one week after the Zooma Half, I am running the Lawyer’s Have Heart 10K. For the first time, and in honor of my Dad, I am fundraising for the American Heart Association, so please visit my donation page.

May 9 (Fun run in New York City!)
Total Distance = 4.63 miles (plus 0.6 miles each w/u + c/d)
Total Time = 42 minutes (plus w/u + c/d)

May 10
21 min elliptical
free weights:
deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls
wall squats with fitball/lateral raises/front raises
bent-over rows/hamstring curls/leg extensions (Bowflex)
chest flies/crunches/tuck & pile (on fitball)
side-lying leg lifts/crunches (on mat)

May 11 (Treadmill Hill Intervals)
Warm Up: 3 min @ 3.7 mph, 5 min @ 5.7 mph
Hill Intervals: 4 sets of 4 hills up to 6.0 incline (1 min hill, 1 min 0%), all @ 5.7 mph
Cool Down: 5 min @ 5.7 mph (no hills), 5 min @ 3.7 mph

May 12
21 min elliptical
free weights: same routine as May 10

May 13
Yoga: Beth Shaw YogaFit
Notes: I am taking it easy today since I plan to run *12* miles tomorrow. This Beth Shaw program is more of a full body yoga workout than my Rodney Yee DVD.

May 14 (12 mile run)
Garmin Data:
Total Distance: 12.03 miles
Total Time: 1:56:35
Average Pace: 9:42 min/mile

May 15
20-ish minute walk
Notes: When I woke up this morning I was not in the mood for yoga, but the chirping birds beckoned me outside. I can’t believe how *fresh* my legs feel after that 12 mile run. I am a compression apparel and ice bath convert!

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(Almost) Wordless Wednesday (The Ceramics Edition)

Posted on May 11, 2011 by Coco

One of my daughter’s masterpieces:

And another:

(She took most of her other pieces with her to college.)

Some of my son’s pieces:

My Mother’s Day presents!

Working with print transfers (front view)

Working with print transfers (top view)

Large + Small

Worth every penny of those studio fees, don’t you think?

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New York City!

Posted on May 9, 2011 by Coco

Monday I was in New York City for a business meeting.  Yes, I gave up my Mother’s Day dinner for a solo meal at a little place across the street from my hotel. At least they had a nice pinot noir by the glass. 🙂

I stayed at a “boutique” hotel with a lovely New York City view:

I knew the gym situation would be dicey when the website noted that we could use a commercial gym nearby. Still, I packed my workout clothes with an open mind.  When I checked into my room, this caught my eye:

I asked the concierge if it was safe to run that route in the morning, and he did not hesitate when he reassured me that it was a safe and popular route.  I don’t usually run outside when I’m travelling, but I so loved my run along the river in Chicago that I really wanted to give this route a try. I’m a sucker for a running path along a river!

I woke up early and headed out. The route to the river was downhill, and I had to stop at a few traffic lights.  I reminded myself that this was New York City and the drivers would not slow down for me even if I was in a cross walk! I decided to count that segment (about 0.6 miles) as my warm-up and reset the RunKeeper App on my iPhone once I got to the path.

I reached the path at a little park and decided I would run 20 min out and then turn around and head back. This was the view when I first started out: 

And on my way back:

(That’s the Empire State Building on the left)

When I finished my run, I took this picture to show how far I had run. Can you see the bridge way in the distance?

I did encounter a number of runners and walkers, and generally felt safe. Phew.

I mostly walked the 0.6 miles back uphill to my hotel, although I picked up the pace to make a green light every few blocks. I stopped at the Starbucks on the corner for a “grande bold” to make sure my morning was as perfect as it could be!

RunKeeper Data:
Total Distance = 4.65 miles; Total Time = 42:09;  Avg. Pace = 9:04 min/mil
Mile 1: 9:03
Mile 2: 8:37
Mile 3: 8:51
Mile 4: 10:42
(I stopped to take pics and had *issues* coordinating restarting the RunKeeper App and putting my phone back in my arm band so there is some dead time in that last mile split.)

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