Jodi’s Running Blog

I would like to give a shout out to my bestest pal, Austin, who has decided that she is going to complete a marathon by the age of 30. I think this a most admirable goal and plan on cheering her on! See, Austin? Now all of MY readers know you’re committed too! Not only has she decided on marathoning, but she has also created her own blog, another worthy endeavour. Strong work, Austin!

• Monday – 0:44:04, 4.24 miles (10:23/mile pace). Splits: 8:21, 9:07, 10:24, 13:45, 2:25. I ran out to Jose Rizal and repeated eight x 30 second hill sprints, lightly jogging between each for rest. I actually ended up walking a mile on the way back (as I felt that Memorial Day cook out burger not wanting to stay down where it belonged!).
• Tuesday – 0:42:52, 5.0 miles (8:34/mile pace). Splits: 8:58, 8:48, 8:35, 8:23, 8:08. Felt good!
• Wednesday – Off (Post-call day)
• Thursday – 0:49:57, 6.2 miles (8:03/mile pace). Splits: 8:50, 8:40, 8:01, 7:38, 7:43, 7:38, 1:28. I was psyched about this run – my first sub-50 minute 10k! 8) 
• Friday – Off (got home from work late and had to go straight to a work-related function)
• Saturday – Long Run! – 1:36:17, 11.0 miles (8:45/mile pace). Splits: 8:18, 8:06, 8:14, 8:28, 8:39, 8:46, 8:47, 8:54, 8:51, 11:00 (hill), 8:09. Evan biked along with me on this one! It was a very enjoyable run, but I felt very tired at the end of it. 
• Sunday – Off – I hated taking yet another day off this week (my third for the week) but I was not feeling recovered from the previous day’s long run.

Total Mileage: 26.44 miles

I suppose I am pleased with this past week’s training. Having only run four days I still increased my mileage from 21–plus last week to 26–plus this week. My long run, while not at Boston-qualifying pace, was still a decent run – a good solid workout at a somewhat brisk pace, and the mileage was important to me here. I also showed myself that I am capable of continuing to improve as I broke that coveted 50–minute mark for the 10k distance.

 I have a few maps for the week too (created by Evan and Google Earth):

Monday, May 29, 2006

Saturday, June 3, 2006 – Long Run

Here is what is in store for this week (#8 of 24 total):

I am off from work today, so not only do I get to enjoy the latest issue of Runner’s World while soaking in the tub following my run this morning, but I am also indulging a bit and getting a massage this afternoon! Life is sweet. Hope yours is too. And happy running.

This has been an interesting week. Evan and I returned from our vacation at the start of it, I ran the previous week’s long run on Monday (which was supposed to be a day off, but I wasn’t able to find time to run it on its scheduled date, Sunday, because I was in the car all day on the way back from Alberta). Anyway, so this week’s mileage technically began on Tuesday. I returned to work on Wednesday, was on call again on Thursday, was post-call on Friday – needless to say, I did not reach the total mileage I had initially wanted for the week, but after having just completed this week’s long run this morning, I’m feeling good about a marathon in my future.

That being said, another aspect to this week that was totally different is that every single run took place on a treadmill. I usually enjoy running outside and using my Garmin Forerunner to map my routes, but for some reason (possibly the crappy weather we’ve been experiencing here for the end of May – chilly, rainy, and dark) I have not wanted to stray far from home. After running 10 miles on a treadmill today, though, I think I’ll be more than willing to bundle up and head outside for the next long run!

Anyway, here’s how this week went:

• Monday – Last Week’s Long Run (9.0 miles – counts towards the previous week’s mileage)
• Tuesday – 0:30:04, 3.50 miles (8:35/mile pace). Splits: 9:01, 8:45, 8:18, 4:01.
• Wednesday – 0:24:40, 3.1 miles (7:57/mile pace). I had intended to run 5 miles on this run, but felt nearly syncopal just two miles into it – the room started spinning and I felt as if I was about to faint. I struggled through a 5k and then stumbled next door to my friend Beth’s house, who fed me sugar in the form of a brownie and milk. I felt a little better after this. I was able to work in 4×30 second fartlek sprints before stopping though (my goal had been 8). Splits: unavailable.
• Thursday – 0:45:02, 5.15 miles (8:45/mile pace). This was an easy run – no hard breathing, no pain – just an enjoyable run. Splits: 8:58, 8:58, 8:49, 8:39, 8:23.
• Friday – Off. Again, the best of intentions, right? I was post-call on this day, and as we started rounds early Friday morning the room began spinning again and I felt as if I would faint while talking with my medicine team. I had to sit down, and our student brought me water. I ate some grapes, which helped. I’m not sure what was wrong with me during these few days, but I wasn’t feeling great. I had wanted to do 30 minutes on the elliptical trainer prior to my post-call nap, but I didn’t make it.
• Saturday – Off. I hated taking two days off in a row, but it just didn’t happen.
• Sunday – Long Run Day! – 1:27:14, 10.0 miles (8:42/mile pace). I decided to start at a 9 minute pace and go from there – not to push myself too much, but to focus on making it through the entire 10 miles. Around mile 8 my left knee began to ache pretty badly and my left hamstring then joined it in bothering me, but I made it, stretched, and all feels better now. Splits: 9:09, 9:05, 8:58, 8:57, 8:48, 8:42, 8:36, 8:33, 8:26, 8:00. I’m so glad to have made it through this run – perhaps I’m out of this week’s rut.

Total Mileage: 21.75 miles

Here is what is in store for this week (#7 of 24 total):

Hopefully I’ll do a better job of sticking to my schedule this week. In any case, it still feels great to run. So I wish you all a wonderfully fit week!

Happy running, everyone! :-D 

I have reached the conclusion of my fourth week of training (of 24 weeks total) for the Portland Marathon, and to be honest, this week’s runs have been a bit interrupted by various circumstances. I will explain in line with each day’s workout.

• Monday – I was still feeling quite sore from the previous days 8–plus mile run. I went to the fitness center to do strength training and ended up stretching for about 30 minutes instead.
• Tuesday – Unfortunately here, I seem to have lost my actual numbers from this workout, although I do know I ran 4.0 miles on the treadmill with 4×30 second strides included.
• Wednesday – Off (spent the day travelling to Buffalo, NY for my sister-in-law’s college graduation).
• Thursday – 0:43:41, 5.39 miles (8:05/mile pace), including 4×30 second strides. Splits: 8:27, 8:03, 8:09, 8:09, 7:45, 3:06. This was run on the Amherst Bike Trail (aka Ellicott Creek trail) in Amherst, NY near the SUNY-Buffalo north campus – a gorgeous, scenic run on which I saw a goose with her goslings and several young rabbits.
• Friday – Off (flew from Buffalo to Houston for the college graduations of my two cousins, Nathan and Katherine). I probably should have run on this day, but the day in airports wiped me out. I committed to myself to stick to schedule over the weekend. 
• Saturday – 0:30:00, 3.44 miles (8:43/mile pace). Splits: 9:03, 8:50, 8:33, 3:35. An easy, 30–minute foundation run.
• Sunday – Long Run – 0:52:36, 6.0 miles (8:46/mile pace). Splits: 9:05, 9:06, 8:54, 8:42, 8:41, 8:10.

Total Mileage: 18.83 miles

Yikes - this week felt more like a week off. I only ran four days, took two days entirely off instead of one, and spent a strength training day stretching instead. Furthermore, since this was a “rest” week, as every fourth week is in this particular training regimen, the mileage was scaled back anyway. So I’d better behave this week, although I admit that my muscles are feeling terrific right now!

Here is my Google Earth map, brought to you by my Garmin Forerunner and by Evan Dodds, for this past week’s run on the Amherst Bike Trail:

Foundation Run – Thursday, May 11, 2006

Evan and I are off tomorrow morning on a week-long camping trip through the Northwest. We are eager to see several national parks (Yellowstone, Grand Teton, and Glacier), as well as Lewis and Clark Caverns in Montana and Waterton Park in Alberta, Canada. I am also psyched about creating maps of my runs in the different areas from my Garmin Forerunner. By the way, I think I may have sold my uncle, Randy, on considering a purchase as he has gotten into running lately.

Here’s what is up for Week 5:

I am so eager to start my trip tomorrow morning – and to see Western Montana/Wyoming on foot. Have a great week everyone! “See” you when I return. 

It has been another terrific week! At the end of Week 3 out of 24 in my training, I’m still fired up about my upcoming marathon. I am continuing to have fun with my Garmin Forerunner too. Perhaps the highlight of my running week was being reunited with one of my best friends, Joshua. He was my classmate at the Medical University of South Carolina, and he trained for Grandma’s Marathon with me in 2002. He is now doing his residency in Emergency Medicine in Loma Linda, California, but came to visit us in Seattle for the weekend. He was also kind enough to run with me on Saturday and Sunday mornings. As always, Evan continues to be incredibly supportive. What can I say? I’m lucky.

Week 3 went like this:

• Monday – Off
• Tuesday – 0:42:28, 5.00 miles (8:29/mile pace), including 6×30 second strides. Splits: 8:28, 8:17, 7:59, 8:19, 9:23.
• Wednesday – Core Strength Training and Stretching
• Thursday – 0:45:06, 5.50 miles (8:12/mile pace), including 6×30 second strides. Splits: 8:54, 8:40, 8:25, 7:35, 7:37, 3:55.
• Friday – 0:30:00, Alternative Cardio (Elliptical Trainer), 4.30 miles, Splits: 7:03, 6:40, 6:29, 6:41, 3:08. 
• Saturday – 0:37:32, 4.07 miles (9:12/mile pace), splits: 8:18, 8:59, 12:13 (walked up a big hill), 7:21, 0:39.
• Sunday – Long Run – 1:10:01, 8.32 miles (8:24/mile pace). Splits: 9:06, 8:46, 8:44, 8:36, 8:13, 8:10, 7:53, 7:59, 2:29. I really enjoyed my long run this morning – I ran around the Green Lake Park loop trail three times and the time flew. I felt comfortable the entire time, starting at a slower pace to warm up and gradually picking it up with each mile. Evan, Josh, and I ate a delicious brunch at Salty’s in West Seattle to celebrate our early-morning exercise, as well as Josh’s presence in our lovely city.
  • Total Mileage: 27.19 miles

Here are the maps (brought to you by Evan) from this past week’s outdoor runs: 

• Foundation Run – Tuesday, May 2, 2006
  
• Foundation Run – Saturday, May 6, 2006
  
• Long Run – Sunday, May 7, 2006 
  

 Here’s what’s up for Week 4:

• Monday – Core Strength Training and Stretching
• Tuesday – Foundation Run 45 minutes + 4×30 second strides
• Wednesday – Off (travelling to Buffalo, NY)
• Thursday – Foundation Run 45 minutes + 4×30 second strides
• Friday – Alternative Cardio (Elliptical Trainer) – 30 minutes 
• Saturday – Foundation Run – 30 minutes
• Sunday – Foundation Run – 50 minutes

The schedule is designed such that every four weeks the mileage is scaled back a bit for a relative state of “rest.” Since this is week 4 I guess this is break week. I do look forward to a run that was outlined in Runner’s World around the SUNY – Buffalo campus on Thursday morning. As always, happy running!

When I began training for the Portland Marathon almost three weeks ago I was forced to move most of my workouts to the morning because I have not been arriving home from work until almost 9PM on most nights. The first few days were tough - having to get up at 5:30AM to run, shower, eat breakfast, and be out the door in time to catch the bus around 7:30AM. Now, while there is still some hesitancy each morning to leaving the warmth and comfort of my bed that early, it has gotten much easier. I am finding that, on my morning-per-week that I have off from working out, or on my Core Strength training morning, I am not in the greatest mood during the day, whereas after a good run in the morning I feel wonderful. This sounds idealized to many, I’m sure, and I wouldn’t have believed it either, but I think I very much prefer morning runs. When I start my day at work, my body feels toned, I am wide awake, and my mind is clear. I never feel groggy and half-asleep after a solid run.

I have decided to amend my training schedule slightly. Currently, I have Strength Training alternating between one and two days a week (2 days one week, then 1 day of the next week, then 2 days the following week…). I’m scrapping that - one day per week should suffice. I would rather have an extra running day than an extra strength day.

My other thought for now is that, once I am finished with my 8AM to 8PM schedule (one more week!) and once I am back from my upcoming two-week vacation, I am going to start attending local running club meetings. I very much need to meet other runners in Seattle and find some good running partners (although Daniel and Matt are fun interval buddies!). It would be nice to enjoy more of the social aspects of running, although feeling fit is definitely a plus.

The forecast is calling for a high of 75 degrees in Seattle today - the kind of day where I would rather be outdoors. However, there are plenty of glassed-in hospital wings where I can enjoy springtime today. Happy running, everyone!

What a terrific week! I was telling Evan today that this is the best I have felt in – well, as long as I can remember. Evan and I are happily together in a great city, I’m happy at work, and I really do believe I’m in the best physical shape of my life. Without making much of an effort, we have been eating very healthily too – lots of vegetables, fruits, seafood, drinking plenty of fluids…anyway, life is good. J

In other news – Saturday’s 35-minute Foundation Run turned into the chance to see how I could do at a formal 5k race! Even better – Evan was willing to run this one too. It was an awesome experience for multiple reasons. First of all, I was incredibly proud of Evan, who usually reminds me consistently that running is not his thing, but he ran the entire 5k without stopping to walk! I just cannot explain my pride in his run. Way to go, Evan. J Second, I was thrilled because I ran my best 5k since high school at 23:23. I have not broken 24 minutes since I was 16 years old, and figured that time had passed – until I ran 3.1 miles recently in just over 24 minutes. My PR is 22:50, and I want to break it soon. Finally, door prizes were given away following the race, the grand prize being the “Wine Lover’s Package,” which included a one-night stay in a king-size room at the Redmond Inn, special reserve tastings at both Columbia Winery and Chateau Saint Michele, a bottle of Chateau Saint Michele wine, and a gift certificate to a local steak restaurant in Redmond. And of course, Evan won the grand prize! A grand day indeed.

I’ll start with what took place during Week 2 of 24 of my training for the Portland Marathon:

• Monday – Off (post-call day)
• Tuesday – 0:39:39, 4.61 miles (8:36/mile pace), including 6×30 second strides. Splits: 8:02, 9:15, 7:45, 8:53, 5:43. This was run on a very hilly course near my home.
• Wednesday – Core Strength Training and Stretching
• Thursday – Alternative Cardio (Elliptical Trainer) – 0:30:30, 4.24 miles (7:12/mile pace). Splits: 7:35, 7:00, 6:53, 6:57, 1:38. Again, if only I could run this fast. Someday my running pace will equal that of my elliptical pace.
• Friday – 0:40:00, 4.79 miles (8:29/mile pace), including 6×30 second strides. Splits: 9:03, 8:38, 7:43, 8:13, 6:24. Ran this one on a treadmill, but seeing how gorgeous it was outside through the window in the fitness center convinced me that this may be one of my last treadmill runs until winter.
• Saturday – Redmond Elementary Hawk Run 5k Race – 0:23:23 (Forerunner measured 3.15 miles) (7:25/mile pace). Splits: 7:06, 7:30, 7:43, 1:02. This was the terrific race experienced described above. J
• Sunday – Long Run – 1:07:48, 7.19 miles (9:26/mile pace). Splits: 9:42, 10:31, 9:30, 8:52, 9:35, 9:07, 8:48, 1:39. Evan and I camped in Manchester State Park on the western shore of Puget Sound on Saturday night. With Evan’s encouragement, I left the warmth of my sleeping bag this morning to go on what was supposed to be a one hour, five minute long run. Still feeling a little sore from my hard 5k run the previous day, I ran this week’s long run at an easier pace than last week’s. Still felt great, though.
• Total Mileage: 23.98 miles

Evan has figured out how to use my Garmin Forerunner data to create more detailed Google Earth maps of my training. Here are a few from this past week:
 

• Foundation Run – Tuesday, April 25, 2006
  
• Foundation Run (Hawk Run 5k Race) – Saturday, April 29, 2006
  
• Long Run – Sunday, April 30, 2006
   

 Here’s what’s up for Week 3:

• Monday – Off
• Tuesday – Foundation Run 45 minutes + 6×30 second strides
• Wednesday – Core Strength Training
• Thursday – Foundation Run 45 minutes + 6×30 second strides
• Friday – Alternative Cardio (Elliptical Trainer) – 30 minutes
• Saturday – Core Strength Training
• Sunday – Long Run – 1 hour 10 minutes

First things first – my wonderful, loving spouse bestowed upon me last week my very own Garmin Forerunner 305, and I am having a blast with it. Of course, my favorite thing about it is its GPS feature, so I can run my favorite courses through parks, on sidewalks, over bridges, and whatnot and it keeps up with my mileage the entire route. As I’m running it calculates my pace, and I can even set it to record my mileage splits. I have not used this particular feature yet, but once a course has been run, you can then run against your “virual partner” – yourself – the next time around to measure your improvement. I have elated to own one of these and to integrate it into my training.

I discovered yesterday that I will not have my work schedule for July 1st through the end of the year until JUNE, which makes it frustrating in trying to decide whether to run the Portland Marathon on October 1st. So I have decided to go for it! If I am on call that night, then I will beg people to switch call nights with me. If nothing can be done, I will beg the Department of Neurology to facilitate the switch. If still nothing can be done, I will find another marathon around that same time period. In any case, a marathon is in my future this fall.

As some of you may recall, I was beginning to train for the London Marathon over a year ago, packed on too much mileage too quickly, and found myself with an exertional compartment syndrome. As a result, I plan to run over specified time periods rather than focusing too much on mileage, and I intend to incorporate cross-training into my regimen.  Active.com gives quite a few pointers and sample training schedules for including cross-training and gradually bumping up mileage over a longer period than the more typical 16 weeks (my schedule extends over a 24 week period). Finally, I want to be sure to get more speed workouts in than I have done in the past - strides, hill sprints, track intervals, and the like.

This week’s schedule goes like this:

• Monday, 4/17 - 40 minute run with 4×30 second strides (see yesterday’s entry)
• Tuesday, 4/18 - Core Strength training (spent 45 minutes this morning on this)
• Wednesday, 4/19 - off
• Thursday, 4/20 - 35 minute run with 4×30 second strides
• Friday, 4/21 - alternative cardio (elliptical training) - 30 minutes
• Saturday, 4/22 - long run (1 hour)
• Sunday, 4/23 - Core strength training

I’m off to another 30 hour shift (it’s that time of the week again), but only after having enjoyed a good session with weights, crunches, and some yoga thrown in. Feeling pretty good today though!

While I may not be running the race, I am still feeling pretty psyched about the Boston Marathon today. I’m psyched about running in general. I have a 24-week cross-training schedule in place to prepare for the Portland Marathon, and while I still have not committed to participating in the race, today would be the day to start training. So I’ve decided to go for it - and if my work schedule for next year indicates that I cannot run the race, I will continue on a modified schedule for a different race. Either way I think a marathon may be in my future in the next six months.

So I began the day with my first official training run - a 40 minute foundation run with 4×30second strides built in. There is something about breaking into a sprint halfway through a distance run that is quite invigorating! As I have mentioned before, Evan and I live in a condo on a hill, so it makes for interesting and challenging running in that the entire way BACK from the run is uphill. Good training, though.

Now I am back at home, tracking the progress of various online running compadres who are running the Boston Marathon today. Maybe I can join them next year - it’s a far-fetched goal, but not impossible. I’ll use it to motivate me on days when it’s cold and rainy, or when I am tired post-call.

Here is my gripe for today, though - Evan and I have cable, which provides us with about 70 channels. Not ONE of them is covering the Boston Marathon. We have ESPN and ESPN2, and yet - rather than covering the most popular distance race in the nation, they are playing reruns from major league baseball games already played. I think, for a Monday during-the-day, their ratings would be higher with a few hours of marathon coverage, only because it is such a coveted event by hundreds of thousands of runners across the country. I’ve misjudged society before, though, and perhaps I am doing the same now.

In any case, the Boston Marathon website is providing up-to-the-minute text-based coverage of the race, so that will do for now. Enjoy the week, and happy running!