Maybe I should just rename this blog to "Running for T-Shirts"

So, Nike is throwing another T-Shirt Challenge, requiring challengers to run at least one mile each day on four consecutive days by 10/6/09. Since I'm a sucker for free stuff, I decided to squeeze in an evening run tonight. I took Chuckles, my overweight Irish Shorthair Parson John Russell Terrier and I tried my hydration belt again. I had 1.8 miles left on one of my goals, so I set my iPhone for a two mile run and we hit the road.

There's a funny thing about running for time versus running for distance. In almost all of my past workouts, I was really just trying to run out the clock, to keep running for x number of minutes. This is great for building up endurance and confidence. But tonight, when I had a relatively short distance goal, I ran faster because I just needed to complete the distance. Chuckles and I finished 2.14 miles in 19:43. And we all know that rate = distance/time, so my pace was 9:13 minutes/mile.

I also tried using Runkeeper Free over the top of Nike+. Runkeeper uses the iPhone's internal GPS to do workout tracking more accurately than Nike+. When Nike+ told me I had completed my goal of two miles, I paused the workout and checked Runkeeper, which showed 2.14. I then calibrated Nike+ to this distance. I'm hoping this will help me to better calibrate my Nike+, since I'm pretty committed to using it.

The hydration belt worked out better this time. I cinched it as tightly as I could and positioned it right in the small of my back. It didn't bounce nearly as much and after the first mile I didn't really notice the bouncing and sloshing. I'll be using it on my runs that are forty minutes or more.

Oh, and Chuckles? He ran the two miles and just about collapsed when we got home. He's almost five pounds overweight, so he needs the runs way more than I do. I'm going to try to start taking him on my runs that are thirty minute or less.

That's enough blogging; I've spent more time writing about tonight's run than I did running. I'm going to watch the end of Slap Shot on Versus and go to bed.

Long Run + Dark, Quiet Office = Sleepy Andy

Today was week 6, day 3 of One Hour Runner, a 41 minute run. I took the time yesterday to make a new playlist and drank water all day. Even so, I woke up this morning feeling like I had taken a Tylenol PM to get to sleep. My head felt like a rock, my lips felt chapped and I could immediately tell that I was badly dehydrated. I decided to take some time before my run to relax and load up on water. One hour, three glasses of water and a slice of banana bread with cream cheese later, I headed out the door. Knowing that it would be my longest run yet, I started off slow, keeping the pace even and comfortable. I wound through my neighborhood, seeing other runners and walkers enjoying the cool morning. Every few minutes, my iPhone would chime in:

"5 minutes completed...10 minutes completed...15 minutes completed...20 minutes completed...Halfway point, 20 minutes 30 seconds remaining...15 minutes remaining...11 minutes remaining...6 minutes remaining...4 minutes remaining...3 minutes remaining...2 minutes remaining...1 minute remaining...Congratulations, you have reached your goal of 41 minutes."

And just like that, I set a new personal distance record of 4.11 miles. It's a far cry from the 13.1 miles that I'm signed up for in January, but toward the end of the run I really started feeling like I could go as far as I wanted to go. I really think that at this stage it's all about setting reasonable and manageable goals, and improving upon them continually. And right now, my goal is to stay awake all day. Or at least until my 12:00 meeting.

It's been a long September...

Hello, nonexistent readers. I know I can always count on your patience when I have to neglect this blog for a while. After last Saturday's 5K, I picked my mom up from the airport for a seven day visit, for which I was taking Monday and Tuesday off from work. Later on Saturday we went to a Diamondbacks game (which included a Roger Clyne & the Peacemakers Concert), Sunday was a turnaround trip to the Grand Canyon.

On Monday, I did week 5, day 2 of One Hour Runner, a 32 minute run. I did 3.16 miles (calibrated with gmaps-pedometer). That morning we hit the Phoenix Zoo; Tuesday was the Heard Museum and a showing of The Informant. I paid for all of this fun with a crappy run on Wednesday morning. It was supposed to be week 5, day 3 of One Hour Runner, which is a 38 minute run, but I stopped to use the restroom at about 19 minutes and had a hard time getting moving again. I finally mustered my resolve and finished the run, but I think I was just exhausted and dehydrated from the action-packed long weekend.

Wednesday through Friday I was back at work, although I did manage to work from home on two of those days. Friday's W6D1 run, just 30 minutes, was a breeze. I did 3.1 miles at 9:42/mile.

I took my mom back to the airport on Saturday and spent most of the day puttering around the house, glad to be free of house guests again. I felt great for Sunday's W6D2 run and covered 3.36 miles in 33 minutes.

So now, as I sit at my desk and recount the previous week, I'm mentally preparing myself for tomorrow morning's 41 minute run. I know that I need to hydrate, eat well and get to bed early tonight. I'm also starting to get concerned about my hydration and nutrition needs as my runs start pushing out beyond 45 minutes. I really don't want to start running with one of those hydration belts, especially after the bad experience I already had. I don't have anywhere that I'd be comfortable stashing food and water, either, unless I loop past my front door. Something to ponder.

I have one run left in my plan for the month of September. It's been unseasonably hot, but that's finally supposed to break in a couple of days.

Almost forgot to add: I crossed the 100 mile mark sometime last week. It's just the beginning, really, but a pretty cool milestone.

Learning lessons the hard way

Saturday was my first organized race, a 5K right in my neighborhood. I finished in 31:40, which was not dead last. I was there to complete, not compete, anyway. Here's what I learned that day:

• I'm not a fast runner, and I don't need to start at the front of the pack. I made the mistake of pacing myself with the leaders at about 7:20/mile and burned myself out early. Next time, I'll start at the back of the pack and move up slowly.
• Running on grass sucks. A portion of the run was on grass, and the extra traction just meant more effort on my part to keep going.
• My Nike+ sensor was off significantly. It read 3.42 miles at the end of the race. I calibrated it to the actual 3.11 mile distance, but this means that my recent run distances and paces have been off. I need to do another calibration run/walk.
• Grabbing a cup of water on the run takes practice, and actually drinking it while running takes even more. The cup I grabbed was full of hot water, which I almost choked on. I didn't bother with water at the second station, and I shouldn't have bothered at the first; I don't carry water or stop for it on my three mile runs, and this shouldn't have been different.
  

I ended up taking a couple of short walking breaks due to my fast pace at the start and the terrain, but I finished it running. Overall, I had a good time at the race and I'm looking forward to my next organized event, which as of now is the SRP Training Kick-Off Party for the P.F. Chang's Rock 'N Roll Arizona Half-Marathon.

Today was W5D2 of the One Hour Runner, so I did a 32 minute run. I'm not running as fast as I was a couple of weeks ago. I've slowed down to just over 10:00/mile. On my next short run, which will be Friday, I need to focus on keeping my pace between 9:00 and 9:30.  Today, though, my right knee was bothering me again. At about 25:00, it felt like it went out from under me. I had to to rest it for a couple of minutes, but I resumed the workout and ran the remaining seven minutes, finishing 3.17 miles. This means I need to pay attention to my stride, especially on the right side. Hopefully, I'll have better numbers to report on Wednesday, when I do my 38 minute run.

Running for T-Shirts, Part Deux

You (the nonexistent reader) may remember that I ran an extra day last week because Nike was doing a T-Shirt Challenge. Due partially to my extra effort and more substantially to the low number of challengers that actually completed the requirements, I won! I got an email from Nike this morning:

Hi Nike+ Runner!

Congratulations! You’re a Winner in the Nike+ Human Race T-Shirt Challenge on NikePlus.com.

As a result of your hard work, you’ve won a limited edition Human Race T-Shirt!

If you are a high school or collegiate student-athlete, acceptance of the prize may compromise your ability to play high school, NCAA College or other amateur sports.  You are solely responsible for determining whether acceptance of the prize will affect your amateur athletic eligibility.

In order to receive your prize, we’ll need you to provide your mailing address and t-shit size (Women’s XS through L, and Men’s S through XL).  Please reply to this email within the next 5 days to confirm your receipt of this notification.  Should we not hear from you within 5 days, you’ll be removed from the winners list and your shirt will be given away to the next winner.

Again, congratulations.  We can’t wait to hear from you!

-Nike+

Important Amateur Athlete Disclosure.

NIKE reserves the right in selecting potential winners and in awarding the prizes to take into consideration anything that may compromise a student or amateur athlete’s ability to play high school, NCAA College, or other amateur sports. In addition, if a potential winner currently participates, or plans to participate, in a school-sponsored or amateur organized sport, receiving anything of value for participation in this Sweepstakes may affect his/her eligibility, both immediately and in the future.  NIKE suggests you also check with any local team organizations with respect to similar amateur prohibitions.

Please see the Official Rules for additional terms and conditions.

http://inside.nike.com/blogs/nikerunning_news-en_US/

Wait, what's that, they want my t-shit size?

Finally adding some distance again

Today was week 4, day 3 of One Hour Runner, which meant that I finally got to add some distance again (actually time, but same net effect). After a couple of false starts, I completed 3.83 miles in 35:14 at an overall pace of 9:13/mile.

I learned a couple of things today:

First, I absolutely hate the hydration belt that I bought. Within a quarter of a mile, it had bounced around so much that the belt had loosened up and the whole contraption was threatening to fall down around my ankles, forcing me to halt the run, walk home, ditch the belt, and start over. I'll need to figure out some way to stash hydration and nutrition along my runs as they get longer.

Second, the knee pain that I was experiencing was being caused by my tendency to turn my right toe in slightly when I got tired and lazy, thus twisting my knee with almost every step. When I focused on keeping my foot straight throughout the stride, the knee pain was diminished, and once it heals from my other runs I don't expect to experience it again. I'm only a couple of chapters into ChiRunning, but this is really what Dreyer is talking about. Instead of forcing yourself to run through pain and treat it with ice and ibuprofen, fix the mechanics of your stride to run pain-free. The result is apparent in the stats from this morning's run; I did my longest run to date at a faster pace than most of my shorter runs.

On Tuesday evening, I attended the Get Fit Challenge seminar at Roadrunner Sports. I had been to Roadrunner just six weeks prior, and had already gone through their shoe fitting service. I had also been buying technical running wear from Target and Ross, so I was pretty up to speed on most of the information presented. I did, however, get some good information about nutrition and hydration before, during and after a long run or race. I ended up buying a pair of green Superfeet insoles and a jar of Luna sports drink mix. I realize that it's ostensibly for women, but that's just because it has extra iron and follic acid. All of the other sports drink mixes had artificial coloring, which I try to avoid.

And now, for something completely different...

After completing ten 30 minute runs (actually eleven, including that extra one I did for the t-shirt challenge), today was time for something new: 29 minutes. Yes, 1 minute less than I had been doing for almost the last three weeks. Whatever, I'm just working the program. 2.99 miles at 9:43/mile.

In more exciting news, I took advantage of the last day of early registration for the 2010 P.F. Chang's Rock 'N Roll Arizona Half-Marathon. I am now officially registered and committed. I just have to increase my endurance more than four-fold.

What's another mile?

I did the last of the long stretch of 30 minute runs in the One Hour Runner program this morning, and then some. I set off on my run and had been cruising along for about a mile when I realized that I never heard the "5 minutes completed" notification from Nike+. I hit the button on my iPhone, which usually gives me time, distance and pace information, and got nothing. I finally pulled it out of my armband and found that I had been running for 8:36 without recording any distance. Rargh. So, I did the obvious thing, which was start the 30 minute run over again. 30 minutes later, I had run 3.11 miles, so today was probably a little over four miles.

A grim reminder to always carry ID

From this Tuesday's Arizona Republic:

Phoenix teen in critical condition after hit-run accident

by Erin Zlomek - Sept. 7, 2009 07:35 PM
The Arizona Republic

A teenager is in critical condition after he was struck by a hit-run-driver Labor Day morning.
The accident happened around 6:30 a.m. at 72nd Place just north of West McDowell Road in Phoenix. The teenager was on the east side of the street when a vehicle veered from the road and hit him.
The Phoenix Police Department is looking for tips that could lead to the driver's arrest. Officers also need help identifying the victim so that they can contact his family.
The victim is a Hispanic male in his late teens or early 20s. He is just under six feet tall and weighs about 160 pounds. He was wearing a white t-shirt, dark blue or black nylon shorts and Nike tennis shoes. He has a small scar on the left side of his chest, black hair and brown eyes.
If you have any information about the accident or know someone that fits the victim's description and is missing, call the police at 602-262-6151.

I usually stuff my driver's license into my armband with my iPod, but I know that in the effort to minimize their load, many runners and bikers don't carry any ID at all. Not a great idea.


I ran my regularly scheduled 30-minute run this morning, completing 3.18 miles at 9:27/mile. My knee was pretty sore afterword, so I applied RICE (Rest, Ice, Compression and Elevation) and it feels fine now. I started reading ChiRunning last night; I'm hoping it will help me work out some of the kinks in my form.

Running for T-Shirts

Nike decided to throw a T-Shirt Challenge, requiring all challengers to run at least one mile on three consecutive days. So, I decided to wedge a quick run in this morning between my regularly scheduled OHR runs. I felt pretty good when I left the house at about 5:40, so I set the iPod for a 5K run and set off. 28:23 later, I had set a new PB!

I have a new ritual. Every time I get back from a run and strip off my sweaty, stinky running clothes, I pull a fresh pair of shorts and shirt out of the drawer and lay them out on top of the dresser for the next run. My little way of telling myself that, yes, today's run is one little victory, but in a day or two I start all over again. I need more running clothes.

I got you, babe...

I ran W3D2 of One Hour Runner this morning. The 30 minute runs are getting easier, but kind of repetitive. I started this morning's run a little on the slow side but finished strong, cranking up the pace for the last couple of minutes. I'm starting to feel like I could run longer, but I want to stick to the program.

Wow, these shorts are snug!

It's been a few days since my last post, but I haven't forgotten about this blog, even though I'm fairly certain no one reads it.

I'm up to W3D1 of One Hour Runner, which is to say that I've done a bunch of 30 minute runs and still have a few to go before I start adding more distance. I backed off on the pace a bit, and that has seemed to help with achieving the daily goal. That and the fact that the weather has cooled slightly. I'd like to get my pace down under 9:30/mile, and I'm not far off from that now.

I went shopping at my favorite designer clothing store, Ross Dress for Less, and found two pairs of Champion running shorts for $6.99 and another pair of New Balance shorts for $8.99. This was really awesome because I had been running in long, unlined mesh basketball shorts from Target, and as my runs have gotten longer they've started to rub things in a bad way. I bought all three and didn't bother to try them on until I got home. The NB shorts seemed uncomfortably snug, but I figured I would lose a few pounds and fit into them later. It occurred to me this morning to look a bit more closely at the tag, and doing so confirmed my sudden suspicion that they were women's running shorts. So, Laurel gets a free pair of running shorts and I get a reminder that Ross isn't all that careful about which rack stuff ends up on in their stores.

Left Foot, Right Foot, Left Foot, Right Foot, Left Foot, Right Foot...

I went out and did a 30 minute run this morning, right on schedule. It was hot and humid and I just didn't feel like being out there, but I pushed on. Ended up setting a new PB for the 5K at 29:21. I know, that's not exactly world record pace, but it's an improvement for me.

This Nike commercial pretty much summed me up this morning: