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Long Run, TLC, and the Real Reason I Don’t Post Pictures of Food

I know I take bad selfies, but I don’t have anyone to take a picture of me at 06:00 in the morning, especially on the weekend.
I just had to take one to show you my new Mizuno top, I love it. Worked great on my long run today, very airy and fresh, no chafing whatsoever, and the racer back is so cute.

 
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21.3K/13.2M at average pace 05:04 Min/KM (08:09 Min/Mile). Not bad for the morning after a race. I wanted to take it easy, which I did, I am trying to make speed runs not more than 15% of my weekly total running.

 
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I’m good with my average pace for the run, but my pacing wasn’t the best:

 
2KM/1.2M – warm up at average pace 05:45 Min/KM (09:15 Min/Mile)
9KM/5.6M – taking it easy at average pace 05:14 Min/KM (08:25 Min/Mile)
10.3KM/6.4M – loving running, but not keeping the easy pace I intended, at average pace 04:47 Min/KM (07:41 Min/Mile)

 
The pace of the last 10K, that is my “happy” pace. My favorite pace to run, especially when I get there gradually, after a few KMs at an easy pace. My legs are warm and feel strong and I get to that pace so naturally. I feel fast, that is definitely not an easy pace for me, but I feel strong and not winded at the same time.

 
On weekends I usually come home after I run to shower and get ready, during the week I usually shower at the gym. It’s nice to come home and spend a bit of time with the kids before I jump in the shower, and especially not be in the usual rush that is the work week.

 
After getting ready, I hit the fridge big time. By then it had been over an hour since I finished my run, so I was starving. All I had after the run was water with NUUN.

 
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I really don’t know why I used my daughter’s Hello Kitty’s plate

 
Recovery shake with banana, cacao, glutamine (yum), soymilk, flaxseed, and molasses.
The healthiest bread sold in Israel, at least that I have found, and the most delicious hummus, I did scrub that container clean.
A few almonds, my husband likes to soak them overnight, it makes them softer. I prefer them dry but I don’t really mind, I don’t eat them too often.

 
A couple of hours later I had another snack, and this is the reason why you don’t see a lot of food pictures in this blog, I remember to take pictures after I’m done eating.

 
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I ate the whole pineapple, it really wasn’t too big, leftover apple pieces from my kids’ snack, and a Clif bar.

 
I took my knee high compression socks out of circulation for running because it’s officially too hot, but my calves were feeling a bit tight so I decided to use them for recovery. A bit of TLC can’t hurt: freeze spray, foot cream, tight socks, and lying down. Followed by a glass of water with apple cider vinegar, and Grid rolling.

 
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What is your “happy” pace and why?



 

Race Recap – Liga 5K – PR 21:18

I wasn’t wrong yesterday about not knowing how to run a 5K.

 
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My splits were all over the place.

 
KM 1 – 04:08 – Faster than I had planned, but feeling good.

 
KM 2 – 04:18 – What? I didn’t even realize I had slowed down that much.

 
KM 3 – 04:09 – A good split again, although my mind starts to wonder if I can hold this pace for longer. Thinking of a couple of Mizuno tops I saw at the booth and am planning to buy as a reward (or just because I want them) kept me pushing.

 
KM 4 – 04:24 – The “back” portion of a race is always the hardest, my legs are feeling it by now, and my mind is having an argument about ‘why do I need to suffer’ on the one hand, and ‘we are not quitting with a bit over 1 KM to go’. My slowest KM by far, bummer.

 
KM 5 – 04:14 – Telling myself that I’m taking a week off running after this race helps me push a little, besides I don’t want to make a fool of myself slowing down too much in the last KM.

 
Official Results:
Time: 21:18
Overall Place: 59 out of 266
Women’s Place: 2 out of 44
Category (30-39) place: 1 out of 15


 
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I am satisfied with my final time, it is very close to what I was expecting fitness wise.

 
My pacing was bad and I need to work on that, but I’m not surprised because I never really train at the 5K pace of this race, except for intervals. Intervals are a great way to improve speed, but they are too short to teach us how to actually keep a pace for longer periods. I should have done some tempo runs with a few KMs at 5K pace in advance.

 
I wasn’t expecting to run this race because we were supposed to be overseas, and when we canceled the trip and I realized I could run it, I was tired physically and mentally from previous races that I decided to take this race easy, and therefore didn’t train or taper for it.
My final time shows I didn’t run it easy after all, but the fact that I didn’t train for it still shows.

 
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This being my first 5K, it was a good experience for future races. A few things I did differently than for longer races, which actually worked out great:

 
Warm up: I tried doing strides at the end of a 3K/2M warm up, and I think this really helped me run fast from the start of the race. Usually it takes me a while to get my legs to move fast enough to reach goal race pace, not today.

 
Taking a GU in advance: I’ve been taking a gel before races, just a few minutes before start time. This seemed to make sense for longer races, where I’d need the extra energy to last longer into the race. I knew the 5K would take less than 23 minutes, so I figured I could eat the GU half an hour before the race, and see if it made a difference. I really think it did, more time to digest it before the race, and no side pain whatsoever, which I did get in past races.

 
Mind games: Every race makes me mentally stronger. I still have a long way to go, somehow on the 2nd half of the race I start to consider slowing down, even DNFing, it becomes harder for me to push through. Although my body is getting tired by that point, I can feel it’s more mental than anything. I hate to think that I’m weak, but then I’m still racing, and I will get stronger.

 
Peeing: This is not a new thing, but I went to the porta-potties four times before the race, about 20 minutes apart, the last time being 3 minutes before start time (the perks of small races). This was perfect to avoid that horrible feeling of having to pee while running. I had 2 big glasses of water and 2 cups of coffee before I left home, so going to the bathroom regularly helped take it all out.

 

 
About the Mizuno tops I was thinking of during the 3rd KM, I saw these cute tanks that I wanted to buy, the fabric is so light, the cut is awesome, they are sleeveless which I love, just perfect.
I couldn’t buy them before the race because there was a problem with their credit card machine, but I bought 2 after the race, same model, 2 different colors.

 
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I had to rush home right after the race because my son was celebrating his birthday at his kindergarten today (actual birthday was 2 weeks ago, and although the party is only for the class children without the parents, I still wanted to take him myself (usually my husband takes him on Fridays and I do my long run).

 
Overall this was a nice, relaxed, fun, small race. Great way to start the weekend.

 
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That promise my mind made my body about not running again for a week, so not needed. I am not sore at all, and although I had postponed my Friday’s long run to next Wednesday, I will be doing it tomorrow. Works much better for me to do it on a weekend day than on a week day, and I feel perfectly fine. Definitely makes me wonder if I could have run harder.

 
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I Don’t Know How To Run 5K

Ab work this morning at the gym, followed by a 2250 meters (2460 yards) swim. Taking it kind of easy for a 5K race tomorrow morning. I’ve never raced one, and I can’t remember the last time I ran just 5K, but it’s been at least 2 years. Usually my training runs are at least 8K.

 
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I’m really excited about tomorrow, although at the same time if I have to use just one word to describe how I feel about this race, it would be confused. I will think of this race as a training tempo run, where I do the last 5K at a faster pace, and try to copy that tomorrow. After a warm up run, 5K tempo will be the race.
The possibility of going out too fast when it’s a shorter race seem even more probable than usual, at the same time going too conservatively and then having the race be over too fast, without never making the hardest possible effort, would suck a little.
In the end, it will be a good experience, if only learning wise.

 
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This will be a small race and there will be a few people I know, so I am looking forward to hanging out and talking to friends. I wish I could run a great time, but I’m not feeling it too much. I haven’t tapered, except for taking it slightly easier after my 5 day running streak late last week, and my nutrition and sleep have been lacking due to same late nights.

 
I need to work on my playlist, I will need only a few songs, and then I’m going to bed to watch some TV. I may lose your respect, but I’ve been watching Devious Maids and it’s so entertaining. I’m so tired when I go to bed that I can only watch light stuff, and this show is doing it for me. The maids and the families they work for have some interesting stuff going on.

 

What is your favorite low quality entertainment?

For me it’s reality TV.

Any 5K race tips?



 

Memoir of a Long Run

My weekend long run was 25K/15.5M. It was only my 2nd time running this distance, but truthfully, I wasn’t nervous about it. I’m used to 21K-23Ks, so 25K shouldn’t pose too much of a challenge, I thought. I was wrong, it was a tough run.

 
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As I was about 1.5KM/1M into the run, a couple approached running in the other direction, both looked about 40 years old and very fit. When we were just a few feet apart the woman passed out and fell on the floor, with her body convulsing and white foam coming out of her mouth. They both didn’t have a phone, and neither did I, and the boardwalk was deserted because it was still fairly early. I went down to the beach where there was a young guy listening to music, and asked to borrow his phone to call the ambulance.

 
I obviously didn’t get to talk much with the guy who had been running with the woman, in the few minutes we waited for the ambulance we just tried to figure out how she was holding up, we kept checking her breathing and seeing if she opened her eyes, but he told me they didn’t know each other well, and he didn’t know any of her family members to call and let them know what had happened.
I know from now on I’ll be running either with my phone or with my personal details in case of an emergency.

 
After they left in the ambulance, it had been about 15 minutes since I had stopped running, so I figured I’d start counting the 25K again.
I ran the first 17K/10.5M at an easy pace, average 05:14 Min/KM (08:25 Min/Mile), and the last 8K/5M as fast finish, average pace 04:40 Min/KM (07:31 Min/Mile). This was pretty much what I had in mind for this run, so I’m glad I was able to pull the fast finish off as planned, but my legs were feeling it big time.

 
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I was a sweaty mess when I was done, and it was only 08:40 AM on a relatively nice day, it wasn’t too hot. I even used the seat cover I got at a race to drive back home, it would have been disgusting to sit directly on the car seat.

 
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My legs were sore all day afterwards, I don’t think they had been that sore since my first race. I wonder if it was the distance, the fast finish, the kind of warm weather.. it worries me that this run was so tough. Marathon training is a long way away, but if 25K felt like this, how will I ever run a marathon?

 
Average pace of the total run was 05:03 Min/KM (08:07 Min/Mile), which comparing with the only previous time I ran 25K is 4 seconds faster per KM (7 seconds faster per mile). Not exactly a big difference, but maybe one of the reasons for the soreness. Or the fact that overall I ran 26.5K/16.5M, although I’m counting only the last 25K.

 
I tried to pay attention to recovery for the rest of the day, eating healthy food and drinking a lot of water during the day.

 
My husband and I had some errands to run afterwards, but we didn’t have to walk much, gladly. We even took his motorcycle, so we could park right by where we had to be, and not even have to walk to/from the parking lot or the street. He drives one to work because traffic is crazy to Tel Aviv where he works.

 
I was at the grocery store and bought some apple vinegar, it’s supposed to help with soreness, sounds crazy but I’m willing to try.

 
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Finished our afternoon at the port, eating dinner with the family. Taking every possible opportunity to rest my legs, I have a couple of hard runs scheduled for this week, a tempo and an interval.

 
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We went out for beer at night, that worked for sure. And I foam rolled after we came back, yes, even after a night out and a few beers I make foam rolling a priority.

 
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Would you ride a motorcycle, for fun, or if it made sense due to traffic/cost/etc.?
Is there a distance or time length when your run becomes really tough?



 

Training: Tempo Run

It took me some time to understand how to do a tempo run right.
It sounds fairly easy, run at a comfortably hard speed for about 30-60 minutes. But that definition is quite vague, there’s a huge difference between 30 minutes and 60 minutes, and what is a comfortably hard speed anyway?

 
The time (or distance) and speed of your tempo run should be set depending on what kind of race you are training for, and if you are not training for any particular race then you can decide time and speed based on your preference of getting a bit faster, or getting better at longer runs.
Keep in mind that the tempo run starts after you are warmed up.

 
Figuring out your pace for a tempo run:
If you’ve run races before, or are an experienced runner, you are most likely familiar with what your average pace at race effort is for a specific distance.
If you are relatively new to running and haven’t run races yet, you could time one of your regular ones, preferably one where you’ve made a bit of an extra effort.
For example, if you ran a 10K in 50:00 minutes, your average pace for the run was 05:00 Min/KM or 08:03 Min/Miles. That is the pace you should run your tempo run at if you were training for a 10K.
I actually really like the 10K distance for racing, but also for training, it’s not too short that you have to go all out on speed, but it’s not too long that you are training more on endurance than on speed.
This is a great calculator to figure out your paces/times for other distances, even if you haven’t run them, but entering a distance and time of a recent race/run.

 
Figuring out your time/distance for a tempo run:
The time or distance of your tempo run will be directly related to the distance you are training for.
Since you will be running at goal race pace, you should not run your tempo as long as the race distance, leave that for race day.
Guidelines of tempo Run distance for a particular race:
For a 5K, a 3 KM (approximately 2 miles) tempo run will be enough. For a 10K, do your tempo run for 5-6 KM (approximately 3-4 miles). For a half marathon distance, start with 9KM/6M and go up to around 14KM/9M. For the marathon distance, between 13KM/8M and 19KM/12M should be enough.

 
How to make the most of your tempo run:
A tempo run should take some effort, so whether you are trying to gain speed or endurance, you should make the most of it.
Be smart and think thoroughly beforehand of how you want to run it, study your race times and recent runs times and find a happy medium. For me taking a conservative approach is best, there’s always time to go up in speed/distance next time.
Listen to your body while running your tempo to gain experience on how a pace feels, especially as time goes on and you get tired. You don’t want to run too fast or too long to the point of exhaustion, although taking it to easy will not shield any benefits either.
I really believe there is no shame in cutting a run short because you were too ambitious in planning of your pace/distance. This doesn’t mean you are quitting, it means you need a few more weeks to gradually get to the point where you can do the run without burning out.

 

 
I went for a tempo run this morning, 11K/6.8M total, the first 2K/1.2M being a warm up, the next 5K/3.1M at a comfortable pace of 05:00 Min/KM (08:03 Min/Mile), and the last 4K/2.5M at 10K goal pace of 04:20 Min/KM (06:58 Min/Mile).
Unfortunately I didn’t run the last 4K/2.5M at an even pace, the first KM of the 4 was slower (I really couldn’t push my pace any more), and the other 3 were faster. Talk about our bodies needing time to adjust to a certain speed. In the end I did average the last 4K at exactly 04:20, so mostly mission accomplished.. although I do wish I had run more evenly.

 
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