"When I do the best I can with what I have, then I have won my race." Jay Foonberg

Weekly Running Log

Monday, June 27, 2011

Beating the Heat

Running in the heat and humidity in the south is a challenge to say the least. Racing this time of year, for me, is difficult at best. And, now my hubby has signed us up for one next month...JULY! Why in the world do I let him do this to me? I absolutely forbade him to do this to me again after the Bay Fest 5k where I thought I was going to hang up my shoes and say "it's been a good ride" and now here we go again. Oh, it's not ALL him...guess it's the racer in me that wants to participate as often as I can. But in all honesty, I'm just not a summer runner outside. I've been working harder on this because I would like to do a 5k occasionally in the heat of the year without the stress of passing out or hurting something or someone (no, not really). My brain wants to run and race but it's getting my body up to par to go along with it.

This year I'm doing a little more running outside. Yes, it's early, but at least I'm outdoors some. But this isn't the only challenge I'm facing. We've been busier this year since I've been running which is causing more planning...busy-ness vs. when vs. inside vs. outside. It's all there. Personally, I function better when I can be consistent at a specific time AND at a specific place. Well, let's face it, it's easier to do this when you have more control. Factors like grandchildren's activities, heat and changing locations (via camping) throws in a ton of factors that mix together in different combinations. And, though I've not been as consistent in daily runs, I am trying to run 4 times a week...somewhere at some time. If I can conquer this I'll be more likely to pick up and head out (or on the tm) when the time presents itself in out-of-control days. I love it when my FB friends post their runs! People, please don't stop doing this. You never know how you influence others. Whether they are "good" ones run fast or just the fact that they beat "the system" (environment) and get out and do it, it's all encouraging to me. I can't tell you how much these posts have give me the kick in the butt that I needed to run, even if it wasn't at 6:30 in the morning. Because of this, I've done better than I thought I would.

Now for last week's review.
Monday: Started with a 1 mile warm up followed by 3 miles of running and ending with 1.5 miles cool down. I know that doesn't seem like much or challenging but this is good for me. This was done outside and it was getting hotter and hotter.
Tuesday: Ran 5 miles on my tm and burned 781 calories. Felt good. Later that afternoon I got in another 2 miles on it using 314 calories that time. That's over 1000 calories for the day. I'd say this was another success.
Wednesday: I did my second spin DVD class with Frank. This is hard for me. But I don't like for inanimate things to beat me or control me. With that in mind, I ride a bike that doesn't move, there are hills (in Bay Springs) and humid weather that I am determined to beat. At least, give it a run for it's money. My spin workout was better and I felt stronger than I did the first time. It's still hard for me to spin like the program directs you to but my goal is to do the entire class without having to sit down. On Thursdays and Fridays my quads are tight but it's the good feel that exercise leaves you with when you know you've done well for your ability. Thanks, Frank, for going with me cause I might not have tried it the second time. Can't wait to do it again this week!
Saturday: Before leaving for that day's all-star games out of town, I was determined to run somewhere for a little while. With no distance in mind, I thought I'd go out to the Sportsplex and do what I could as well as I could. Once I got on the street, I realized I felt pretty good. Was going to start with a walk w/u but decided quickly I wanted to start running. Soon my mode changed again to do a couple of speedy 800's. My fartleks are usually made up of 400's and having nothing in mind to do on this run I thought I'd go for it. I began running my first 800 with the fastest pace. It had some slower running in it because I decided after I had started running but still okay with it. This felt pretty good....hmmmm! Maybe I'll do another mile of 800's. So this goes on for 4 miles! I couldn't believe I was strong enough to do so many half mile pick-ups when I've only done quarter mile ones in the past. Then I realized one reason...spinning! I really believe the little bit of spinning I've done has begun to help with the strength in my legs...I could "feel" those muscles working and I really haven't, like this anyway. With 4 miles down now and a little more time to spare I thought I'd shoot for 2 x 400's running as fast as I could, not just faster, but the fastest WITHOUT throwing up...no Magic Mile for me now. I began breathing pretty hard and could hear it well over my music but I kept pushing. I pushed myself as hard as I could. It was feeling great! I never knew this would feel good but I was loving it. My first 400 was down. When equal recovery was over, I shot for my last pick-up as hard as I could go. After I got going I realized the sun was beginning to play havoc with my breathing and ability. I looked at my watch 2 or 3 times hoping it wouldn't be long...and granted it wasn't...but it seemed like a long time to finish. I knew I was slowing down but then I began talking to myself and saying things like "I can hold my breath long enough to finish this!" And before I knew it I was done!! Yep, I was done with only some walking for a cool down. All pick-ups were followed by equal recovery.

When all was said and done I was very pleased with my pace with increasing better times with each fartlek.
800's pace:
1 - 9:20 (should have restarted my lap but didn't)
2 - 8:24
3 - 8:14
4 - 7:57

400's pace:
1 - 6:49
2 - 7:03

This is super for me. I even had a spike of 5:50 in my 400! This has never happened before! Now I'm getting excited that there may be another 5k PR for me this fall. Two great things occurred: I felt great and there was NO pain!! What a day!!

This week was a very good one. Had I planned the week I wouldn't have gotten in the 4-5 runs as I always want to achieve and would have been disappointed.

Lesson learning: To do as much as I can and do not sit around with stinking thinking that it's too late to run when I still have many hours left in the day. I say "learning" because I KNOW I will have to face this giant again. At least with a successful week behind me, I will have begun a track record of overcoming this "control" obstacle that fights me.

Until next time...
Run 4 It


Tommy Payne said...

Wow, seems as if you have been doing great. Tell Kent hi for me..tommy

Runwithme said...

It was nice to meet you today at the 2 mile run. In my calculations it appears to me that you missed out on becoming the state record holder by 1 second! (This was a certified course, and there aren't many of those.) There was no record for 55 year-olds prior to today's event.

2017 Races

  • 12/10/17...MS Coast Half
  • 12/09/17...MS Coast 5k
  • 11/25/17...Kaiser Half
  • 11/18/17...Wild Turkey Trot 5k
  • 11/11/17...Rotary Oyster 5k
  • 10/14/17...Shrimp Festival 10k
  • 02/18/17...Sea Turtle Half
  • 02/04/17...Double Bridge 15k
  • 01/29/17...Big Beach Half

2017 Bike Rides

  • 10/01/17...Southern Magnolia Ride [25.85]
  • 05/13/17...Good Life Ride [26]


  • MS Coast Double Down...5k & Half
  • Run The Beach...3 Half's

2017 Goals

  • Back-to-Back Races [Done]
  • 3 Half Marathons [Done +1]
  • 1,000 Miles-No
  • First Half Marathon Series [3 Done]
  • Work on core/strength 2-3 times a week-No
  • Lose 25 pounds-No
  • NEVER give up! YES!!
  • Control/Eliminate refined sugars-Good

2016 Races

  • 10/15/16...Shrimp Festival 5k
  • 05/30/16...Fiesta Five Flags 5k
  • 03/19/16...Azalea Trail 10k
  • 03/13/16...St. Pat's Leprechaun 5k
  • 03/05/16...Bay to Breakfast 12k...1st trail race
  • 02/20/16...Sea Turtle Half
  • 02/13/16...Double Bridge 15k

2016 Goals

  • Run 1,000 miles-Done
  • Bike 300 miles
  • Half Marathon-Done
  • Eat fruit daily
  • Push through the hard times-Done
  • Cut back on refined sugar

2015 Races

  • 12/19/15...Make It To The Line 4 Miler
  • 11/21/15...Wild Turkey Trot 5k
  • 11/14/15...Oyster 5k
  • 10/10/15...Shrimp Festival 5k
  • 05/30/15...PHind a Cure-W/D
  • 05/02/15...Fiesta Five Flags 5k
  • 04/18/15...Zydeco 5k - W/D
  • 04/??/15...Virtual Remember the Fallen 5k
  • 04/??/15...Virtual Boston Strong 5k
  • 04/11/15...Magnolia 5k
  • 03/28/15...Azalea Trail 10k
  • 03/07/15...Circle K 5k
  • 03/01/15...Gulf Coast Lulu's 10k
  • 02/28/15...Sweetheart 5k
  • 02/07/15...Double Bridge 15k

2015 Goals

  • 1 Half Marathon
  • Eat fruit daily
  • Overlook past failures
  • Push through the hard times/things

2014 Races

  • 12/06/14...St. Jude's Half Marathon
  • 08/16/14...Pinky 5k Virtual
  • 08/15/14...Howl @ the Moon 10k Virtual
  • 02/15/14...Sweetheart 5k
  • 02/01/14...Double Bridge 15k

2014 Goals

  • 1 Half Marathon
  • 700 Running Miles
  • Strengthen my Upper Body
  • Recuperate, Recover, Renew
  • Get active in WW
  • Eat Fruit Daily
  • Start Clean Eating
  • Begin Eliminating Sugar from Diet

2013 Races

11-30-13...Stennis 5k
11-23-13...Turkey Trot 5k
11-08-13...Run For The Kids Virtual Half [St. Jude's]
10-12-13...Shrimp Festival 5k
09-22-13...Talladega Half
07-04-13...Wesson 2 Miles
06-29-13...Emz Liverpalooza 5k
05-18-13...Pursuit of Fun 5k
04-20-13..Warrior Dash
04-07-13...Gulf Coast Half-Pensacola
03-23-13...Azalea Trail 10k
03-10-13...Leprechaun 5k
02-24-13...NOLA Marathon
02-02-13...Double Bridge 15k-Pensacola
01-13-13....Gulf Coast Half-Lulu's

2013 Goals

  • 3 Half Marathons-Done-Plus 1
  • 1 Marathon-Done
  • 1000 Running Miles-No, due to RC Tendonitis & Broken Shoulder
  • Eat fruit daily-A little aggressive but better
  • Maintain weight in 130's-Did NOT happen!

2012 Races

12-08-12...FloraBama Jingle Bell 5k
11-24-12...Jingle Bell 10k
11-17-12...Turkey Trot 5k
10-27-12...Jazz Half
10-20-12...OS Rotary 5k
10-13-12...Race for Grace 5k
09-29-12...5k For Katlyn
07-04-12...Wesson 2 Mile
04-15-12...Gulf Coast Half...[Withdrew-bronchitis]
04-14-12...Diversity Dash 5k
03-24-12...Azalea Trail 10k
03-03-12...MS50 20k...[Withdrew-bronchitis]
02-25-12...Kids Need Heroes 5k
02-11-12...Sweetheart 5k
02-04-12..Double Bridge 15k
01-14-12...Pensacola Half

2012 Goals

  • 1 Full Marathon-Marine Corp filled up
  • 3 Half Marathons-2 Down-Sick had to drop 2
  • 20 Miles-Wkly Mileage-Bronchitis kept me from this
  • Cross Training 2x Week-Poor Commitment
  • Weekly Weights W/O-Again Poor Commitment

2011 Races

  • 11-26-11...Kaiser Half
  • 11-19-11...Turkey Trot 5k
  • 11-11-11...Thumbs Up for Bill 5k
  • 11-05-11...Senior Bowl 10k
  • 10-22-11...Running the Streets 5k
  • 10-15-11...Shrimp Festival 10k
  • 10-08-11...Mullet Run 5k
  • 09-24-11...Waiting for a Cure 8k
  • 09-05-11...Labor Your Legs 5k
  • 07-04-11...Wesson 2 Miles
  • 06-04-11...Bay Fest 5k
  • 05-14-11...Stargazer 5k
  • 04-30-11...Fiesta 5 Flags 5k
  • 04-16-11...St. Benedict's 5k
  • 04-10-11...Gulf Coast Half
  • 03-26-11...Azalea Trail 10k
  • 03-19-11...St. Patrick's 5k
  • 03-05-11...Eco 5k
  • 02-13-11...Mardi Gras Marathon

Secrets to Running a 5k

Here is an excellent site for those who have thought about running a 5k race but just hadn't made that move yet. There's tips, directions and even a section on what to wear. If you have never run a race, you are missing out on a lot of fun. You will have support from most everyone you meet. Now for the site...click here to change your life and get started!

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* Calories Burned Calculator - you choose the activity, total minutes doing the activity, and your weight.
* Target Heart Rate Calculator - you choose the activity, total minutes doing the activity, and your weight.
* Food Database - you type in the food category, the food and the nutritional label will come up.
* Weight Maintenance Calculator for Women - you input the info and the calculator will come up with the amount of calories to maintain your weight.
* Weight Maintenance Calculator for Men - same as for women.
* Body Mass Index - find out your BMI with this calculator.
* Healthy Weight Calculator for Women - determines your healthy weight for your height.
* Healthy Weight Calculator for Men - same as for women.
* The Longevity Game - a fun question and answer game that finishes with your "lifestyle" and how long you'll live. [I finished with a great 93 years of age!!]