Slowing Down to Speed Up – Outside

From this morning’s trail review, you can tell that I managed to run outside this weekend. (Sunday ended up being a rest day due to lack of motivation.)

Normally running outside is easier than running on a treadmill for me. I am not sure if it’s the more interesting surroundings, or the ability to vary my pace subtly based on how I feel, or the fact that I am propelling myself forward with each stride instead of staying in the same place. With my newly imposed heart rate restrictions, I’m now slower outside than I am inside.

I’m not actually surprised by this, especially since I picked a hilly course. My plan on Sunday was maybe to give the Lakewalk another try since it’s got more flat portions, but when it was only 2 above at 11:00 I decided to scrap it. The wind off the lake could have been nasty. I will give that a shot next weekend when it’s in the 20s or possibly above freezing again.

I layered up nicely in order to avoid getting chilled: tank top under hoodie with other hoodie on top, gloves, thin running tights under lightweight sweatpants, socks over the bottoms of the running tights (they are too long so I just didn’t pull them over my feet), headband over ears, hood from inner hoodie pulled over head and tied securely, gloves that aren’t very warm, balm on my face to protect it from the wind. Forgot the sunscreen, oops. I ended up not getting cold at all. I was worried about my feet since I really didn’t have proper socks, but they didn’t. Since I had the shoe chains on my feet, the soles of my shoes didn’t have as much contact with the ground, so the cold didn’t come through.

Running on snow feels like it requires more effort than running on pavement. I think my intuition is backed up by science: some of the energy that’s supposed to be used to turn over my legs ends up getting absorbed into the snow as my foot sinks in, so it requires more energy per stride than it would on pavement or other more solid surfaces. I should probably use my knowledge of physics to educate myself about the kinetics and kinematics of running. When I was running on flat ground, I was able to keep my heart rate where it needed to be without slowing down too much. Once I got on any kind of incline lasting more than a few steps, my heart rate skyrocketed and I had to walk. From what I’ve read of others who have started this type of training, that’s fairly standard. On the large hill on the west loop, even going at a snail’s pace of about 44 min/mile, I wasn’t able to keep my heart rate below 142. I ended up having to relax my standards and tried to keep it around 150 for the ascent on the second time around. I am not very efficient at getting up hills. I am working to change that and need patience. I don’t really like chugging my way up hills like The Little Engine That Could so I’m not missing that at all, but I would like to be able to walk up them at a decent clip.

I like training like this, not just because I can walk up hills, but also because at no time was I sucking wind, gasping for air, cramping, feeling nauseated, or otherwise physically hating the run. I felt great during and afterward. This is good news, because school starts next week, I’ll still be working, and I’ll have a ton more crap to do. A run that not only eats into my study and work time, but wears me out so I don’t have the energy to do homework/work afterward, is not a good situation. Of course, if this training method isn’t really working and I don’t improve, that’s also not a good situation.

I still got chills after the run even though I didn’t overexert myself, and even though I had a huge latte and a hot shower afterward. Of course, going to a hockey game 45 minutes after my run and sitting in a cold rink holding a cold pop in my hand was a poor idea.

I do wonder if I will see results from this training faster than an speedy runner would. Since I am already slow, will slowing down help me faster? Does that even make sense? Or am I just hoping that will be the case when really I’m just being impatient? I guess I’ll find out as I’ll end up getting faster or blowing a gasket.

Trail Review: Bagley Nature Area (Winter)

Saturday I couldn’t stand another day on the treadmill, so even though it was -2 when I got up, I told myself if it was in the high single digits by noon, I would get outside for my run. It was, so I did.

I headed out to Bagley Nature Area, on UMD’s campus. A small portion of the trail is on the Superior Hiking Trail as it winds its way through the city. The trail is not paved, but is not particularly technical; there are no large rocks or tree roots or other obstacles. In the winter, its two main loops are groomed and there are classic x-c skiing tracks. There is a small hill where kids can go sliding/tubing that might cause some traffic jams or collisions on the way on or off the loops. Since school is closed, there’s parking right near the trail. When school is open, the parking lot is for campus residents, so I don’t know what non-students do. Street parking is impossible during the weekdays when school is in session.

I wore my shoes chains, which gave me plenty of traction on the groomed and slightly packed trails. At times there was ice directly under the snow, so I was glad to have the extra traction and stability. There weren’t that many people out since it was cold: a couple other runners and a couple cross country skiers, plus the kids on the sliding hill.

Click here for a map of the groomed trails. The east loop is definitely the easier loop: it has a few very small hills, but nothing too challenging. In autumn I love the east loop because the trees are simply gorgeous and the trail is carpeted in leaves.

The west loop, while shorter in distance, is more challenging. The walking trail diverges from the ski trail for a bit, so it’s a little longer than 1.2k as shown on the map. Two cute wooden bridges cross over a little creek and back again. Once the loop rejoins the ski trail the path comes to a large hill. I mean, not large by Rocky Mountain standards or anything, but it’s a more difficult hill than might normally be found on a tiny, semi-urban loop. The scenery at the top of the hill is lovely, in the winter there’s even a glimpse of the lake, but for some reason every time I’m up there, a dog at one of the nearby houses is out and barks and ruins the serenity!

The loop comes back down along Junction Ave/St. Marie St., following the pond. The descent is more gentle than the ascent (note that I run the paths the same direction as the skiers), but along the pond I found the path was at its iciest and had to be cautious. Since the two loops come together on the north side of the pond, it’s easy to make a few figure 8 loops of the trail and turn a short trail into a good place for a medium-length run.

Bottom line: Bagley Nature Area has groomed trails, few flat stretches, and lots of trees. It’s a great place to go on days when I’m not sure how I feel, because the loop is so short it’s easy to tap out after a few miles if it’s not my day. It is not a great place for speedwork or aerobic training, due to the large hill on the west loop.

Slowing Down to Speed Up

I took my first stride toward becoming a faster runner by running even more slowly than usual last night.

It’s counter-intuitive, and maybe it won’t work, but I’m going to try it out. I’m jumping on the metabolic efficiency training bandwagon, kind of. As usual, I am jumping in with both feet without any education or research on the subject. I will figure that out later.

I read about this a few months ago in a few different areas and thought it would be great. I can run slowly and have a reason to do it! Hooray! My version of metabolic efficiency training SO FAR is trying to build an aerobic base by keeping my heart rate under 142 at all times during my runs. That is not at all what metabolic efficiency training is really about. It is also about burning stored fat instead of stored carbohydrates while running, and it also involves nutrition planning. I will eventually need to make some changes to how I eat, for a variety of running-related reasons, but for now I am just running slowly.

Actual real runners do this training too, and I find it interesting to read some of their accounts of the training. Almost every speedy runner who starts this training talks about how embarrassed and ashamed they are to run so slowly. Most of them don’t even put up their times, but I guarantee you those times are still faster than my maximum speed for even a single mile. Welcome to my every day, speedsters!

I really, really, really had to slow down for my first run (on the treadmill, bien sur!); I ended up running about 17 min/mile. That was interesting. I can also walk at that pace, but resisted the temptation. And even then, I still ended up with my heart rate a little higher than it should have been by the end! I averaged 143. So I failed. But I didn’t mind running three minutes slower than my usual pace, because I was running with a purpose!

On the plus side, the pace is supposed to be sustainable forever, figuratively speaking, and it was. I didn’t end up red-faced and I wasn’t nauseated or crampy. It also made the treadmill bearable because I wasn’t pushing so hard while bored out of my mind.

On the minus side, I ended up going over my heart rate target by doing my favorite form of cross-training: shoveling snow. Well, I assume I did based on how I felt, because I don’t have an orthorexic need to track every calorie burned in any activity anytime.

Just so you know, I do plan on doing actual research on this method of training to make sure I’m not completely screwing it up. I’ll share what I learn as I go along.

Like Magellan

I took a rest day Monday, and then had a homemade-Chex-Mix-fueled 3.2 mile run on the treadmill yesterday while watching the first period of the Wild game.

Treadmill Strategy: Run til the game starts (I started about 5 or 6 minutes before the broadcast began, which was maybe 10 minute before the game started, which I didn’t plan for), and then recover during the commercials. This is great in theory because it isn’t based on anything on the treadmill display, so it helped my running posture.

It didn’t work out exactly as planned, as the game didn’t start on time and a commercial didn’t come until I’d been running for almost 25 minutes nonstop. I did take one recovery break of about 30 seconds when I thought they were going to commercial but they didn’t. When I’m watching hockey live it usually feels like there’s a commercial every whistle, but I guess my perception is off. After the first break, I was cruising along and with about ten minutes to go on the treadmill clock, I decided there was no reason for another walk break and just kept running. So, hooray.

For years, I’ve been using shoe inserts while running to cushion my feet. It’s probably not good for them or for my stride or something, but I did. My insteps were very sensitive and I thought I needed the extra support. I also spent a lot of time on my feet when I worked as a makeup counter jockey so I used them in my work shoes (sensible flats!) too. I really hated those stupid “gellin’ like a felon” commercials so for a long time I resisted using the massaging gel inserts, but I finally gave in and used them for a few years.

This summer I started noticing hot spots on my feet when I was running, mostly on the heel base of my left foot. I’d never experienced them before, but it was a very strange sensation, slightly gentler than what I imagine it would be like to have a cigarette extinguished on the bottom of my foot. It happened with different socks, so I don’t think that was the culprit.

I also read a little bit about running shoes and how they are sometimes overly cushioned, and that a more minimal shoe might be a better choice. I am easily persuaded of things, and instead of doing research, I decided to quit using the inserts when I bought my most recent pair of shoes. I didn’t buy a super-light shoe, but I figured my first step toward minimalism was ditching the insoles.

I was concerned I would get foot cramps, which I have in the past, but so far so good. I’ve done long runs and short runs, indoors and out, and haven’t had any issues with foot pain, or with hot spots. I have only run indoors with a fan on or in cooler temperatures outside, so I can’t say the hot spots won’t be there once it’s warmer again (in six months). The shoes, I could take or leave, but that’s a post for another day.

Owning A Treadmill

I think the high today yesterday (forgot I wrote this late and scheduled it for the morning) was 0, but that’s a bit optimistic. Since I don’t have proper gear for running in really, really cold temps, and didn’t feel like improvising and trying to shuffle along in the bitterness, I reluctantly clomped down into the basement to run a couple slow miles on the treadmill.

I hate the treadmill so much. I just hate it. I hate that a slower pace for on the treadmill is harder for me than a longer run on pavement/trails. I ran a 13:30 average pace for 4.6 miles yesterday, and a 14:37 pace (with a little incline) for 2 miles on the treadmill today, and I was huffing and puffing the whole time on the treadmill while I felt great yesterday even with some little hills thrown in. There must be some kind of scientific reason for this, but that’s not the point of the post.

Even though I dread running on the treadmill, I’m glad I have it. I think owning a treadmill is a great decision for runners who can afford it and have space for it. This isn’t ground-breaking for most runners, I know, but for slow folk like me, or sporadic runners, also like me, it’s still a good idea. Even for folks who have had trouble committing to running (like me), it’s still a good idea.

It’s the same cost whether there’s one runner in a household or many, unlike a gym membership.

It will eventually become more cost-effective than a gym membership. It’s a lot of money up front, but that’s it. There aren’t joiner’s fees or contracts or recurring fees. Even after a lapse of months or years, there are no fees or hassles to jump back on the treadmill.

It’s there in cold weather or hot weather, when it’s icy or there’s rain, or when it’s Grandma’s Marathon weekend and I don’t want any actual talented runners watching me run.

I can wear dirty workout clothes, fart while running, blow my nose, or watch terrible movies and TV shows.

It’s there to walk on, on days I can’t fathom doing any other kind of workout.

I don’t miss “appointment television,” like hockey games. I’ve even lugged my laptop down to the basement to listen to a UMD women’s hockey game. I can scream at the TV (or stream) without disturbing other people.

So, bottom line, I love having a treadmill, even if I don’t love using it, and I try not to let its presence make me feel guilty or reproached if I let it get a little dusty.

Trail Review: Lakewalk (Winter)

I’m not sure if this review counts as a “winter review” since it’s not usually 26 degrees with scant snow cover in January here, but it will for now. I’ll probably re-review it or update this review when we’ve gotten more snow. I will not be re-reviewing it when it’s colder because I will not be out there. Tomorrow the high is -5 so I probably won’t be out there anytime soon. I wore my shoe chains today and felt kind of stupid because it wasn’t very slick at all and the trail was almost entirely clear.

The Lakewalk is about 2.3 miles long and is a nice out-and-back. The terrain is predictable and there are only few small hills, so it’s a good trail to use as a benchmark for improvement. It also starts/ends right in Canal Park and winds through the backyard of most of the hotels and Leif Erickson Park, so it is always going to have people on it. It’s multi-use, with a boardwalk for walking along a portion of it, and blacktop for running (and walking past a certain point) or biking.

It’s unbelievably gorgeous on one side. I took this at the finish of my run today. It was snowing when I started and I was hoping to take a lovely picture of snow on the lake, but it stopped before I was done.

CanalPark

It also has some major drawbacks. Even though there’s a lovely view of the lake, it’s not a serene path. The freeway goes right alongside, as does the scenic railroad. The railroad went by me last summer when I was slogging along (the same night I found the cat) and I felt like an idiot. Past the two mile mark there’s some kind of sewage storage building that smells unpleasantly as you pass by. The smell doesn’t last very long and isn’t too terrible, but it detracts from the experience.

Parking in the public lots in Canal Park is free during the winter, and the lot at the far end of Canal Park by the Army Corps of Engineers museum is basically trailside parking. If you time your run right, you can watch a ship go through the canal with 200 of your closest tourist friends. Caribou Coffee and Amazing Grace bakery are nearby to grab a coffee or snack post-run.

Bottom line: the Lakewalk is a nice, predictable, non-technical trail with beautiful views of Lake Superior, but can be a little crowded or noisy.

Don’t Worry

There are a lot of excuses I make for not running and specifically not racing. The last race I ran was The Geezer Chase, a 5K put on by my former high school’s cross country team, and that was probably six or seven years ago. I ran it and came in probably last or close to last, and I don’t remember my time. If they do it again this year, I’ll probably run it. Since it’s been going on for 11 years, I feel like there’s a good possibility it’ll go on, but who knows?

Anyway, I don’t race for a lot of stupid reasons. I guess I don’t race long distances like marathons or ultras because I am not properly trained, which is a valid reason. That could have been solved multiple times by committing to developing base mileage and following a training plan, of course, but I have other excuses for not doing either of those things. I am fully capable of running a 5K right now (by fully capable, I mean it’s clear that I can run for 3.1 miles without stopping. I said running, not racing.) so that’s all excuses.

My major excuses for avoiding races or workouts, broken down into worries (excuses that stem from anxiety) and annoyances (excuses that stem from laziness):

Worries
1. I don’t want to barf.
This is one of my top reasons for opting out of running. I have a lifelong fear of barfing. If my stomach feels even a bit off, I’ll call off a run, even though most of it is probably in my head. This isn’t really running-specific, as I’ve been known to avoid doing a lot of things based on a fear that I’ll puke all over the place. I’m coping, whatever.

2. I don’t want to deal with other people barfing.
One of my top reasons for not racing: other people puking. Because of excuse #1.

3. I don’t want to get swept from a course.
This is unlikely during a 5K, but could be a reality during a trail run. To run in the types of races I am more interested in, I need to not only build my endurance, but get faster. While I know that following a training plan will get me there, I need to actually be faster before even starting the training plan.

4. I find the logistics of races intimidating.
Expos. Bib pickups. Cutoffs (see #3). Corrals. Taking a bus to the starting point. Sitting around forever wearing a garbage bag waiting for the race to start with no one to talk to. Getting lost/going way off course (I did this once in a cross-country ski time trial, so it’s not unheard of). Most of this anxiety would be assuaged by signing up for a race with a friend.

5. I don’t want to be stuck somewhere without a nice, private bathroom when I really, really, really, really need one.
I’m not even going to post that meme about running marathons with the picture of the guy who has crapped himself. First of all, unless you are winning or in the contention for the win, there is no need for that. No PR or BQ or whatever other initials you might use is worth defecating yourself. Winning $150000 in the Boston Marathon is worth it. That will never be me, so I do not ever want to get to that point. I don’t even like using port-a-potties. Using one that’s been befouled by someone with runner’s trots while a line of people 9-deep waits outside is a recipe for, you know, “stage fright.”

6. I am embarrassed that I’m slow.
I really am. Trail running has helped a lot, because I’m not dragging ass along busy streets where everyone driving by will see me huffing and puffing up a hill at a snail’s pace, or even *gasp* taking a walk break. I don’t like being judged by other runners, or feeling like I am in their way. I have to remind myself I have just as much right to the trails/paths/sidewalks as they do, and all I have to do is step aside and they can prance along like a gazelle at twice my pace with zero effort and leave me eating their dust. I also avoid running on very busy paths (like the Lakewalk in the summer, or the Chain of Lakes in Minneapolis) so that I’m not encountering a lot of running/walking/biking/stroller terrorist traffic.

Annoyances
1. I don’t like getting up super early.
This keeps me from getting runs in before work/school, and also from racing. I love sleeping and I always stay up late. I also feel kind of gross in the mornings. I need to get over this, not just for running, but to become a more productive member of society.

2. I am too slow to get in a decent workout in the time I have.
It’s a vicious cycle, right? I’m too slow, so I should just not even bother? I can usually overcome this one but sometimes I feel like it’s just not worth it to devote nearly half an hour to slogging through two pathetic miles.

3. The treadmill sucks.
Notice that I don’t have “It’s too cold/hot/rainy/etc out” on here. That’s because I own a treadmill, so any weather-related excuse for not running really boils down to hating the treadmill. I am even slower on the treadmill than I am on pavement. I really just have to force myself to get on it and find a way to make it a bit interesting and worthwhile. Even if that means getting on it and walking for 30 minutes. It’s better than nothing.

I thought there would be more annoyances. There probably are, but again, I can overcome most annoyances. The worries require real work.

I don’t worry that people are judging my body when I am running. I mean, I’m sure people are, I run in tank tops and compression capris/leggings, so I’m letting it all hang out. I am a million times more worried about what people will think of my pace than about what people think of my body. I know that can be a major hangup for people of all shapes and sizes, so I’m grateful I don’t have that concern to add on top of all the other things I’ve babbled on about, and I hope I never get into that mindset. The biggest embarrassment I have about my body while working out is how incredibly red my face gets at the slightest exertion, but that’s never been a barrier to working out.

There are excuses for not running that I find acceptable. Others might not, but I think it’s important to have limits.

Valid Excuses
1. Any kind of illness.
I know some people will run with a cold, but I will not. My “colds” frequently develop into something more severe (sinus infection, bronchitis, or just overall crappiness), so I will choose rest every single time.

2. Pain I shouldn’t have.
Muscular pain is normal. My hips and lower back being cranky is normal. Anything else and I’m resting. I’m not elite, I have no physical therapist or trainer advising me, I am not going to take chances.

3. Mental or physical exhaustion.
I didn’t run for most of December, even though I hoped to, because I was feeling overwhelmed by schoolwork. An hour dedicated to running meant an hour I wasn’t studying or working on a project, and also meant I was more tired when I sat down to study. I don’t regret doing it even though it set back my fitness and I probably gained a few pounds. There are times when running is a good way to recharge, but not when I literally felt guilty about running because I wasn’t doing my homework.

4. Friends, family, and hockey.
I’m not going to miss a hockey game for a long run. I did once go to a UMD women’s game directly after a 5 mile run and I felt kind of crappy and sick for the first part of the game, but I didn’t miss the game. I’m not going to ditch out on friends or family who are in town because I need to put in a 20 miler. (Shorter runs are ok). I do hope someday I’m running some fancy race and I’ve got a huge group of people cheering me on (red face and all!), but some dumb training run can wait.

This was a very long-winded way of pointing out the importance of mental toughness. Owning up to fears and excuses gives me a way to address and overcome them, or at least shove them aside and keep on going. Expressing my priorities helps me make better decisions. Running is more important than being lazy. Running is not more important than hockey. Getting a good grade is more important than running. Sleeping super late is not more important than running but I often let it be.

This was also a very long-winded way of saying many of my running-related worries and annoyances will be alleviated by improvement, so there’s hope!