Day 25 - new route new records

So I decided in stead of writing something random each day. I thought I would pick out something from my run and write about that and also do some research around the particular topic and share with you what I've found and as for your advice. So if any of you followers out there have suggestions on anything I write about please feel free to make suggestions.
The topic I was thinking about today was journaling. I'm having alot of fun keeping track of my progress and I think it is a real factor in my success so far so I wanted to know if other professional running keep records. I did some research and found that keeping a training dairy is very common and is one of the most important aspects of a successful runner. It allows the athlete to gauge progress, assess improvements and failures to avoid injury and helps keep momentum from one training season to the next. In one of the running book I referenced they suggested keeping the following info each day:
1. Date and day of the week
2. Distance or time run; the course or place running occurred
3. overall evaluation of the run: weather, type of effort (eg., hard, moderate, easy), feelings, comments (eg. felt sluggish on up hills), training partner or group
4. Pulse - resting (taken in the morning while still in bed), training pulse, when and where relevant or of interest of you.
5. weight, measured before run
6. list of planned upcoming races
7. Long and short term goals, chart up to one year

So here I go:
Thursday May 20th, 2010, ran 4 miles, 6.44km in 39:34, avg pace 6:09/km burned 569 cal, avg heart rate 165 bpm, resting heart rate 120 bpm, 154 lbs,

THU 07:00

Temp 14

Dew 10

Wind

W 6 Humidity

77

For me I found it really hot at 7am this morning, humidity was high, glad I ran as early as I did. Felt good, calf muscles a bit tight but I took a different route so I didn't have to do any hills today and I hope this will help. The route I took today was really flat compared to my usual path I take. My time is still hovering around 39 mins so I think I will start beating that by next week as a 4 miler will become the basis of my training.
The Ottawa Race weekend is coming up on the 29th and 30th so since the 10 km and half marathon are sold out I think I will run the 5 km for fun. Maybe I'll take Sophie with me if I'm allow to bring a stroller. This will be my first race during my training. It will be fun to shake things up a bit. TGIF tomorrow.

Day 5 - hard at first but second half easy

Today was an easy 3 mile run. It started out not to good with an ache to chest, and a slow start but it's amazing how fast you warm up to the idea of running and your legs just wants to take off. The second half of my run was easier, smoother and faster. Today was 3.01m/ 4.84 km in 33.25, Avg Pace 6:54/km burned 407 cal. Overall fairly easy run, I took a different route along the Ottawa river today. When I use my Garmin watch it's easy to run where I want, the only thing is that it adds a little diversity to the course that I'm not always use to and I find that harder to run at first. Today was a big day to concentrate on stretching. I reviewed the running stretches in the running book the other day and added a few more to my routine. It feels great to do a full stretch before and after a run and I can see why it is so important. I have to incorporate alot of hip stretches and ham string stretches to make sure I don't seize up. Keep the spinal fluid flowing. All in all a great day out on the course, another easy 3 miler tomorrow. TGIF

Day 3 - quick and painless

Today was an early run, Dan had to leave at 8am so I had to do my run before he left. It was a quick run today, fast and fairly easy. It's so nice to get out on the trail in the morning, I heard a woodpecker, saw two squirrels playing up in a tree, a bunny jumped across the trail in front of me and I even heard some ducks. Usually I run into people walking their dogs or people out for a morning job but no one on the trail this morning as I was the early bird. I ran 3 miles, 4.84km in 32:03, Avg Pace 6:38/km and burned 403 calories. I would of ran slower, like Dad suggested yesterday but had to get back to the house ASAP. The hard part of the run is at the end because I have a hill to run up. All I keep telling myself is 'baby steps baby steps, keep your head down and you'll be at the top before you know it!' and before I know it I'm at the top. Works like a charm every time! Thanks for all the good training when we were young Dad! After my run I go in the house right away and do my cool down and stretch inside, it's still a little to cold to stay outside and I don't want to get sick. That left ham string seems to be still bothering me, I will have to make sure I stretch it and roll it often. Lovin' this training thing especially right after the run, it feels sooooo good.

Day 1

My name is Laura, I've been running all my life. I grew up running with my dad at local 5km and 10km road races. I've always had an inner urge to run a marathon. Why? a few reasons, one being my dad has run over 26 of them and if he can do it at 67 years old than at the ripe age of 31 I should be able to do it too, secondly I think it will be a great thing to experience running a marathon with my dad and finally well it's healthy to exercise and training for the marathon will get me in great shape for the ski season.
So I've decided to start this blog for me, to keep me honest and dedicated to the goal at hand. And I've also started this blog for my dad, so he can read it afterward and see how much he has positively impacted my life and how much I look up to him.

Day 1

Woke up at 7:15am this morning, rolled over as most of do and talked myself out of bed. 20mins later I actually got out of bed. I'm a morning runner, don't get that confused with morning person! My family will tell you that is far from the truth. But I have to run in the morning because if I don't do it right in the morning I know once I start my day I will not do it later. So, the routine goes like this crawl out to bed, brush teeth, dress put shoes on and leave the house. I'm actually still half a sleep when I hit the pavement. But I quickly wake up in the first few steps.
This morning was a beautiful day to start a running program. I am very hopeful. I'm following Tom Flemming's Training Program for a 26 week intermediate level marathon. I've had this book 'The New York Road Runners Club Complete Book of Running and Fitness' on my book shelf for probably 8 years now. I think I actually got it from my father's library on a visit home. Dad's always a great resource for book that I like :) Thanks Dad.
Anyway, in this book there is a fully laid out plan of how to prepare for a marathon in 26 weeks. So I called Dad last night and told him about my interest and goal of running a marathon with him this fall. He was encouraging as usual but I could hear the dought in his voice. That's all I need to prove to him I can do this and I will work hard to achieve this goal to run with him in an upcoming Marathon in the fall. We talked about a couple marathons we could participate in, like the Saint John Marathon but that is in August, to soon. The Ottawa Marathon but it's next month, definitely not! Then I remembered having worked on the founding board of directors for the PEI Marathon back in 2004, and this marathon is held in mid October. Dad agreed this would be a perfect time to run. It will also be a great opportunity to return to the island and run the marathon I helped build.
Today's run started out great. I had my Garmin Forerunner 301 with me and started out the driveway. What is the first thing I run into...construction workers. Well you guessed it, 5 or 6 guys standing off to the side of the road almost pulled the muscles in their necks they turned so fast. I got the node, the good morning and as I run past them you can assure they did go right back to work...I chuckled to myself and said 'and this is Day 1 of 182, can't wait to see what other experiences I will have'
Today I was scheduled for a 3 mile easy run. I completed a 3.12mi in 33:09, lap pace of 10:36, burned 438cal. Not bad for Day one. I did my stretching before and after and had my Extreme Isolate 97 protein drink and now I'm eating a can of tuna.
I don't call myself a running expert at all, especially with my minimal knowledge in health, nutrition, long distance running, weight training, maintenance etc. I will do my best and try to incorporate as many good practices into this training. If any of you have suggestions or comments please share. Not to mention I will need lots of encouragement.
Till tomorrow...