running

My holiday run streak complete!

During the holidays I decided to do a holiday running streak.

What was the plan?

“The run streak is designed to keep you running through the holiday season, and to bridge the gap between fall races and training for the spring. It can be difficult this time of the year to keep your running on track—but it’s much easier if you have a goal and a plan.

The goal is simple: Run at least one mile per day, every day, starting on Thanksgiving Day (Thursday, November 26) and ending on New Year’s Day (Friday, January 1). That’s 37 consecutive days of running.”

Read more about it here: I might try streaking

In the end I didn’t run every day. I missed 6 of the 37 days all told. On those days I’d ridden my bike more than 50 km or I was sick, I didn’t ride. I figured missing those days was a reasonable thing. But missing one day here and there didn’t ruin my enthusiasm for the streak.

Why bother which small amounts of running? See Running small amounts has big benefits.

What happened?

  • What I liked best was the change in how I felt about running. No more hemming and hawing about whether I would today or tomorrow, or whether it was too cold or too wet to go running. Instead I just ran. It was a short distance so I just did it.
  • I discovered you build up an impressive amount of laundry running everyday! Yes, it’s not far but you still get sweaty and want to wash the clothes before you run in them again.
  • It was helpful having a stash of running clothes, a second pair of running shoes, and a Toronto running companion. No excuses when visiting the big city!
  • One mile isn’t as short as you might think. Well, obviously. It’s not a sprint. It’s not the 400 m. In fact, it’s a little more than four times that. It’s a reasonable distance and you need to pace yourself. But I didn’t take walking breaks. It’s not that long.
  • I promised myself I’d quit if I hurt myself and I’m happy to say that I didn’t. Lots of consecutive days of running and zero injuries. Yay!
  • I didn’t use my Garmin watch all the time. It seemed too much fuss and bother to keep everything charged and ready to go. Ditto for music. (I’m going to blog about speed and music later. Turns out I can either enjoy the music or run faster. Who knew?)
  • Oh, and I did get faster during the streak. I loved logging some of the runs on the Garmin and seeing the “you’ve run x number of runs on this route” accompanied by my favourite phrase “trending faster.” I’m nowhere near as fast as Susan (go Susan!) with her speedy 6 min/kms but I’m on my way there. I did manage my faster runs at under 7 min/km pace. I got down to 6:48 on my fastest run.

What next? I’m going to go back to running three times a week, I think. And back to the old pattern, two short runs on weekdays and a longer run on the weekends. I’m hoping the streak has worn down my resistance to getting out the door though. Pride Run and Kincardine Duathlon (registered!) here I come…

fitness · Guest Post · running

Guest Post: My 6 Minute Kilometer (That’s a 10 Minute Mile, American Friends)

I did it.

I did it, I did it, I DID it, I. DID. IT.

I started running when I was 35. I did a “Couch to 5K” program. . .about 4 times before I ever ran a full 5k. While paying attention to that running schedule that later morphed into a running app, I was introduced to the idea that one should be able to run 5 kilometers in 30 minutes. Needless to say, my previous unfit-ish self did not complete 5k in 30 minutes. I was happy that it took me 39 minutes.

I have done exactly 15 minutes of internet research trying to find out why this is some sort of magic number. Here is a link suggesting running speed as a predictor of heart health. The rest of my 15 minutes unearthed only assumptions, how to achieve it and a couple of “please to back off holding all us older folks to a younger standard” articles.

Regardless of why, it is certainly a nice round milestone and I think I shall celebrate it.

One of the really interesting things about the accomplishment is I didn’t try to get there. It just happened.

I won’t say that I wasn’t trying to go faster, that would be lying. However, I didn’t set a goal, make a plan, get pissed off for not following the plan, fail at the goal, stop running, feel guilty and try again. . .my previous pattern. I just ran. I ran as much as I could. I tried to vary the distances based on time and inclination. I was also cross training with the bike and getting care from an awesome Osteopath. I’m not sure what made the difference but I do know that suddenly this fall, every run was 5 or 10 seconds faster on the kilometer than the last.

So, HOORAY! I feel very fast now. I may get faster. I may not. That all depends on what my knees have to say about all this speed. But for now, I’m enjoying it very much.

 

traffic sign and car in shaded urban area
Photo by Joanie xie on Pexels.com

running · Sat with Nat · sex

Is running cross-training for sex?

I was out running my first 5 km in a long time along the bike paths near my house. There’s a section with graffiti called The Banana Kingdom. 

  
If anyone knows how the name came to be I’d love to know!

It was Boxing Day and I had bailed on a ride with Sam & Kim. It was cold enough that even running in protected areas I needed my Chaos Tube doubled over my face.

  
The first half of the run went great and even after doubling back through The Banana Kingdom I felt unstoppable. Suddenly I got a fairly serious cramp in the side of my right glute, that part that clenches during hip raises. I couldn’t figure out what was wrong so walked a bit then started running again. The left side did the exact thing. I ended up briskly walking the last kilometer home. I tried to figure out why I was hurting so bad since I hadn’t done much structured exercise Christmas Eve or Christmas Day.  Then it dawned on me, my muscles were tired because of having more sex over the holidays than I usually do. Talk about a sad middle age story!

I started laughing so hard I had to stop altogether. I never thought about how running and exercise in general support my sex life. I have more energy and I feel good about my body but even then the daily grind often leaves me too tired to tango. 

My one resolution this year is to have more epic sex! I can’t decide if the running and cycling are cross-training for sex or vice-versa. Either way I think ensuring I’m well rested will help all my activities. 

I hope you had awesome holidays too!

fitness

Resolution skipping and short term goals (Guest post)

kb2

Every year I work on the New Year’s resolutions, with S.M.A.R.T. (but lofty) goals so I can start January with the right attitude and a plan. Like most people, by February, I’ve lost the plan in a sea of papers that I never got around to decluttering and by March, I’m stuffing pizza in my face and wondering why my pants are still tight.

After a year that ended in complete burn-out, with just a few goals met, I’ve decided that I’ll start my January a bit differently. I will still identify some personal and professional goals, but will keep them relatively modest. But I’m going to spend time reflecting on what went sideways last year that took me over the edge to total burnout. I joke that I broke my feet on purpose to get some time off in December, but there’s some element of truth in that statement. I wasn’t able to schedule my surgery myself, but the timing couldn’t have been better. I needed the time off and apparently needed a week to just lie in bed, stoned on opiates, with my feet propped up and Ted Talks and Netflix entertaining me.

Now that I’ve had a few weeks off with a few more days to go, I feel like I can tackle the new year. I realize that I’m in a much better head space now. I ended the year at work with a really great team where we can redistribute work moving forward, and I feel that I’m finally in a place where I can take tighter control of my calendar. My goal for January is to focus on cleaning up the backlog of projects that went sideways in 2015 (3 of them!) and solve some process problems so I can reengage in February with my clients.

I feel like solving these issues with work will help me to focus again on the basics: eating clean and healthy and working out regularly. Once my feet are healed, I’ll go back to running, back to yoga and just by virtue of the fact that I can’t drive or walk far in January will force me to take lunches to work. Other than that, I’m not setting big lofty goals, I’m not setting my goal to become a concert violinist, hit top 5 in the highland games or lose 40lbs but am interested this year in balancing my work and life. I would hope that finding that balance will open up all kinds of possibilities and ensure I’m not so exhausted I can’t play or even notice the opportunities.

kb1

cycling · fitness · Guest Post

Riding in vietnam: the practical side (Guest post)

(Part two of Cate’s posts about cycling in Vietnam; see here for part 1).

My trip was a six day ride called Dragon’s Tail, from Dalat to Hoi An, with <a href=”http://www.ptv-vietnam.com”>Phat Tire Ventures</a>, at the end of December. They have a two person minimum and no one else wanted to do it at the time that worked for me, so I ended up paying for two, which bought me the rental of a decent Giant mountain bike, a guide who rode with me, a support driver/mechanic who followed us in a van, continual supplies of bottled water, five nights in hotels and all but two meals. It also included admission to some random touristy places along the way.

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Distances I rode were: 101 km, 56 km (the morning was a tour to a local village), 110 km, 113 km, 86 km (including a 15 km climb over a mountain pass) and a final half day of 60 km. The trip is designed so that you ride about 525 km of the roughly 700 km distance, mostly because of the distance between significant towns. (Some days would be 130 or 140 km without transfers). You can make choices about how far you want to ride, and the van is always there if the heat or exhaust is overwhelming. I didn’t actualy train for this — I relied on my base fitness and hadn’t ridden anything other than commuter distances since September.  I suspect it would have felt less of an effort if I’d been riding recently, but I found it very doable.

I’m a completist and wished I could have ridden the entire distance; the trip is designed so that the distances I rode are the usual maximum; one piece of advice for other riders is to have a conversation about your hopes for the ride with your guide early on — mine assumed at first I would want to avoid harder climbs.

The ride is mostly through rolling hills and windy flats, with some climbs and long descents. Some of it, especially the last two days, is rural and isolated, but the middle bit has a lot of traffic, including a constant stream of trucks and busses that pass very close while blasting horns and lots of motorbikes that just pull out in front of you, mistakenly thinking they’re faster. If you’re jumpy about traffic, this isn’t a good choice.

I brought my own saddle, helmet, pedals, cleats, gloves and water bottles, though they would supply any of those things but the cleats if I’d wanted.

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I was very grateful for the saddle and gloves, but the cleats were a bit dicier. I’m used to a road bike, not a bouncy mountain bike, and this one was a bit too big for me. I crashed and couldn’t unclip when I was testing the bike before we even left Dalat. I rode in running shoes for the first four days and found the uphills very slow, so switched the pedals for the long climb on day 5. It worked but I was quite fatigued on the last day and still nervous about stopping quickly in the traffic and on uphills, so went back to the running shoes for day 6.

I brought with me a little handlebar bag, which was invaluable for keeping a powerbar, an energy gel, my asthma inhaler, a tiny tube of 60 spf sunscreen, a bit of money and my phone-as-camera. Everything else went in the van. If I were doing this again, I’d also bring a bell.

Vietnam is hot during the day, even in the highlands in December, and I mainly wore bike shorts and a cycling tank top. I had a short sleeved jersey but only wore it in the early morning twice. I brought two pairs of shorts and switched them out every day; I washed the top and my bra twice and they dried quickly, though neither will ever be clean again. (Neither will the socks). It gets cool at night and after rain, so I was also grateful for my lightweight jacket. I never ended up riding in the rain for any length of time though a downpour started in the last two km of day 2.

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I brought a stash of powerbars and gels, but relied on them more at the beginning of the trip — I got used to eating less and found the food that worked for me, mostly sticky rice or noodles and baguettes and bananas for breakfast, baguettes and laughing cow cheese and cucumbers or peanut butter and bananas at lunch. (Baguettes are everywhere because of the French influence, but you have to buy them in the morning). I found one package of vega powder in my handlebar bag and saved it for the day of the long climb, and was grateful for it.

Sunblock, mosquito repellent, tampons, my asthma inhaler and ibuprofen were the most critical toiletries. I didn’t bring enough advil and was impressed with myself that I managed to buy some in Buon Ma Thuot. I developed some unpleasant chafing despite the decent shorts and keeping them clean, and wished I’d brought some sort of salve or vaseline.

I wore my somewhat elderly Garmin watch to keep track of the distance, and it worked well, though one night it didn’t fully charge and the battery died about 96 kilometers into the day. Phone-based apps aren’t really an option unless you’re able to buy a local sim card and a lot of data, and I suspect the battery life on my phone would have been challenged by hitting the satellite for 8 hours.

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Having the watch was a bit of an ambivalence for me — I don’t like riding or running without a sense of how far I’ve traveled or how far I have to go, but I did find myself a little too fixated on the watch and distances sometimes, especially when I was tired. The watch embodied the difference between just being where I was, on this extraordinary, historic road, eating local food, and the sort of performance-based riding that I do at home. In my imagination I’m the kind of person who can just ride playfully, without constantly measuring out distance ridden and to go, what I’ve eaten, how much water I’ve drunk, but this ride was arduous and I found I needed the scaffold of external measures that let me remind myself “I can do this.” A lot of the time I tried to click the watch just to the time and use the road markers to feel progress, which helped keep me in the moment — experiencing a country so intimately, turn by turn, feeling the force and gravity and dust and heat of the roads where people make their lives.

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