Feeds:
Posts
Comments

Posts Tagged ‘training’

Image

So a little earlier today I received an email from the NSCA.

I.

Am.

Officially.

CERTIFIED!!!

…now comes the hard part.  The next few weeks will be spent organizing a business plan and, hopefully, meeting with prospective clients. 

Time to get to work!

Advertisements

Read Full Post »

images-1

Dear Boston 13.1 Team Up with Autism Speaks Runners,

I am truly sorry.  I have not kept up my end of the bargain we made last Spring.  I was supposed to lead you through your training, inspire you to run long, ready you for the 13.1 miles you will conquer next month.  I have done none of those things.  Unfortunately, lung issues have put me on the shelf for the last month and I have not been able to lead long runs, any runs really, at all.  It has been 28 days since I last laced up; and truth be told, the week leading up to that last run was labored at best.

No, I have been neither a good leader nor team captain, and for that I am truly sorry.

I hope you have been training.  I hope you have been running at least three time a week with one long run on the weekends (you should shoot for 10 slow miles this weekend).  I hope you’re on target with your fund raising goals.

I’ve got one last challenge for you.  I know it’s a lot to ask, particularly as I have been an absent leader, but I ask you nonetheless.  As of this coming Sunday, there will be three weeks until Boston 13.1.  I want you to convince a friend to come join you in our little jaunt by the sea.  It’s okay if they say they are in no shape to run 13.1 runs because you know what?  Neither am I!  But I will be there – despite the complete breakdown of my running since mid-July, the Blue Afro and I plan on being on the course with you.  I may have to walk, but I will be there – and if I can do it, so can a friend.

I can’t promise dinner with Jess (adiaryofamom) since she is not running this year, but I can promise that the team dinner the night before the race will fill you with words of inspiration and feelings of hope and promise…oh, and a chance to break bread with the Blue Afro and me.

I look forward to seeing old faces and meeting new friends on the 14th and 15th.

Sincerely and Apologetically,

Luau

PS:  If you can’t join us for Boston 13.1 but would like to contribute in some way, please consider donating to my fund raising page (link below).

—>Luau’s Fund Raising Page<—

Read Full Post »

Eyes on the Prize

Eyes on the Prize

The TARC 100 is four, FOUR, days away.

I am worried and scared.

I worried because I’m not really worried about the race.

I’m scared because I’m not really scared about the distance.

I’m getting a bit wound up because I’m not getting wound up about the lack of sleep that is coming.

It’s a bit odd. As this race approaches, I’m pretty mellow about the whole thing. I’m convinced that JB and I are not only going to finish, but we’re going to finish with some time to spare. I suppose part of that is inexperience, a lack of knowledge of what truly lies ahead; not knowing what it is the legs and lungs and mind feel like after 75 miles, realizing that one still has to run what is essentially a full marathon.

Training hasn’t been ideal. I’ve missed a few long runs – a scheduled 50-miler and 24-miler stand out in particular.

I should be nervous…

…but I’m not…

…and that’s making me kind of, well, nervous.

Read Full Post »

tick tick tick tick tick...

tick tick tick tick tick…

It is now less than 30 days until the TARC 100.

Cue mild panic attack.

Less than 30 days until I make my first (and possibly last) attempt at covering 100 miles on foot in less than 30 hours.  30 hours is the cutoff.  The race’s website states that if one is not on at least 30 hour pace when he or she reaches the various aid stations then that person will be pulled from the course.

30 hours. That’s 3.33 miles per hour.  18 minute mile pace.  Seems simple enough…until you really think about it.

Gah!

My buddy JB and I have set our goal to finish under 24 hours, with an A+ goal being sub-20; but this plantar fasciitis thing has proven to be harder to shake than hoped and that has set back training for the last few weeks.  Sure I’ve continued to run through it to keep #AutismStreaks alive (I know, not wise) , but I haven’t been able to put in the miles one should when training for a 100 miler.

Sigh.

So what to do?

My thinking now is just finish.  In my head now I’m thinking if we go sub-24, that would be fantastic, but in reality, if I can cover 100 miles in anywhere between 24 and 30 hours, I will be pleased as punch.  In a perfect world I would have done a 50-miler last weekend.  Instead, I ran a total of 4 miles.

The world’s not perfect; training doesn’t always go as planned; ultimately we need to make adjustments to our expectations.

That’s life.

Read Full Post »

So yesterday my buddy JB & I ran 31 miles (or for you metric folk – 50K).  It wasn’t a race; it was just a plain old long, slow, distance training run.  It was the second farthest I have ever run in my life (the farthest to date being the Vermont 50).  Unlike the Vermont 50, there was no walking yesterday, just a relentless push forward with only two brief stops to grab a PB&J and refill the water bottles at our cars at miles 12.5 and 20.5.  Our goal had been to finish close to the 5 hour mark.  We ended up hitting 31 miles in 4:48:07 for an average overall pace of 9:17 per mile.

So what did we learn from this run?  In no particular order:

  1. Slow down – 8:00 miles are too fast.
  2. Slow down some more – so are 8:30 miles.
  3. And then slow down even more – even 9:17’s we averaged are too fast if we’re going to successfully run 100 miles.
  4. LSD is much more enjoyable with a friend – the run, not the drug.
  5. Chatting makes the miles go by quickly
  6. …but there’s nothing wrong with running in silence for a mile here and there.
  7. Windy, twisty, turny paths are mentally a lot easier to deal with than long straight ones that end in a point on the horizon.
  8. If you go downhill, eventually you will have to go uphill
  9. Uphills, no matter how gentle the slope, still hurt after 27 miles
  10. I must practice eating while running – both PB&J’s hit the belly like a lead ball.
  11. Honey water works – as least at the 31 mile distance.
  12. So does pickle juice – not even a hint of a leg cramp yesterday.
  13. My Mophie packs are going to work out great – after 5 hours and 31 miles of tracking, I still had plenty of juice left.
  14. Breaking in shoes works – not a hint of a blister on my feet after all that running.
  15. Not all runners are friendly…
  16. …but most of them are.
  17. My legs are in better shape than I anticipated – they are a little sore today, but nothing like I was prepared to have to deal with.
  18. Salty bananas are delicious after 20 miles of running
  19. Momentum only takes you so far
  20. The hardest part of training over the next 65 days will be forcing myself to run 4 minutes per mile slower than I comfortably run
  21. In the longer distances you don’t need chase people that pass you – in all likelihood, you may see them again at some point.
  22. Body glide or vasoline or some kind of lube is a must – otherwise you will end up with the worst chafing in the worst spots.
  23. Eat more during the run – from the time we finished around 11:30AM, I didn’t stop eating until I got into bed at 9:30PM (I’m actually 5 pounds heavier this morning than I was yesterday before my run).
  24. Walk after running – I’m convinced that part of the reason I am not so sore today is that we walked  3/4 of a mile after hitting 31 miles and then my family and I went to the Children’s Museum as soon as I got home and showered.
  25. Drink more fluid during the run
  26. …and keep drinking afterward – as the afternoon progressed I was hit with a wicked headache.  A couple of Advil and a steady stream of liquid refreshment took care of that.
  27. If JB & I are going to run side by side for 20 – 24 hours, we’re gonna have to come up with some intriguing conversation topics
  28. Running at conversational pace is a heck of a lot easier on the body than running faster than that
  29. Running 31 miles in the morning and still having an entire day in front of you is a fantastic feeling
  30. Feeling the way we did during the last few miles made us realize, possibly for the first time, just how big of an undertaking 100 miles really is
  31. …but now I am more determined than ever to cross that finish line and get that belt buckle!

So there you have it.  On day 97 of #AutismStreaks I got a 31 miler/50K out of the way and put the streak over 550 miles for the year (553 to be exact).  In about a month, we will do a 50-miler (maybe).  We’ll see.  I hope you got your long run this weekend!

Me and JB - post-31-miler...smiling because we're done.

Me and JB – post-31-miler…smiling because we’re done.

Read Full Post »

photo(13)

for the back ground on who The Blue Afro is, please read https://runluaurun.com/2012/09/17/boston-13-1-2012/ or just click on the picture

It’s still 6 months away, but the Blue Afro is thinking about September.  Where will you be this coming September 15th?  The Blue Afro and I hope that you will be here in Boston, with us, with one of those cool Autism Speaks singlets on, sharing 13.1 scenic miles along the shore through some classic Boston-area neighborhoods.

That’s right, Boston 13.1 is on September 15th this year and once again Autism Speaks is the sponsored charity of the race.

I (not the Blue Afro) have been running every day in 2013, in part for #AutismStreaks, in part to train for the TARC 100 and Vermont 50, but also to make sure that I am in shape and ready to go in September to once again help lead a team of amazing runners.

Last year Autism Speaks fielded 250 runners and raised over $186,000.00!  This year we are hoping to top that by recruiting 500 runners and raise at least $250,000.  All that needs to be done is that every one of you who ran last year grab a friend, a relative, a stranger off the street and convince them that THEY TOO can run (or walk) 13.1 miles!

You may wonder why I am once again leading the charge for Boston 13.1.  There is of course the obvious reason of running for a better, ever improving future for my little Brooke, but there is a less obvious answer as well.  Last year, as one of the team leaders, I had the privilege of leading weekly training runs every weekend throughout the summer.  Throughout the course of those runs I got to meet and get to know some pretty incredible people, many of whom I still interact with on at least a weekly basis, if not more often.  These runners were all running for different reason – some were parents or relatives of autistic children, some were educators, some were family friends of someone affected by autism, others were researchers – they all came from different backgrounds, they all came with different perspectives, but they all came with the objective of making the world a better place for their autistic children, siblings, friends, co-workers, students.

Group shot of some of last summers regulars after a preview of the course.

Group shot of some of last summers regulars after a preview of the course.

Once again this year, I will be leading weekly “long runs” on the weekends leading up to Boston 13.1, probably starting sometime in late April/early May, and I cannot wait to share the pavement on a weekly basis with some friends, both old and new.

Just like last year, I am not asking for your money – my close friends will be getting the donation letter shortly – no, once again, I am asking you to donate yourself, your body, your time.

I want you to:

  • help me raise autism awareness;
  • help me fund programs that help newly diagnosed children and adults and their families;
  • help me drive the research that could open the doorway to a better understanding of just what autism is;
  • help me make sure that autistic adults live in a world that embraces their differences and understands that everyone can be a productive, integral part of society.

Will you running 13.1 miles in September make that much of a difference?  It may not seem so at first glance – I mean, how far can the $500 raised really go, right?  You would be surprised.  You can fund 1 minute of research for as little as 10¢.  If we hit our goal of $250,000, multiply that 1 minute by 2.5 million dimes!  That’s a lot of minutes!!!  Every rain storm is made up of droplets and we have all seen what kind of effect the cumulative power of rain drops can be.

So I hope you will join me and my Blue Afro this September (and if you’re local, come join us every weekend – distances and pace will be individually based so don’t worry about how fast or how strong you are!).

Here are the details (pretty much the same as last year):

2013 Team Up! with Autism Speaks benefits include, but are not limited to:

* Guaranteed Race Entry

* Team Up! with Autism Speaks Runners Tank or Long Sleeve Shirt and an Autism Speaks hat/visor

* Private Team Celebration Dinner for you and a guest on September 14th. Location TBD – where you’ll be subjected to a motivational speech by yours truly AND we’ll get to break some bread together!

* Customized online fundraising page

* Team Up! Facebook Page

* Virtual Coaching by a certified running coach

* Fundraising Tips and Opportunities

* Dedicated Autism Speaks staff to answer questions you have and assist

* Race Day Cheering Section

* Team Handbook – In a PDF form and downloadable for reference at any time.

**Team Up! with Autism Speaks does not cover travel expenses to and from Massachusetts for the race. We strongly recommend the usage of the race’s official travel partners for making all reservations.

Autism Speaks will have a block of rooms available for booking at a local hotel shortly.

Here’s the link to the registration page: http://events.autismspeaks.org/faf/home/default.asp?ievent=1055963

And one last note – it DOESN’T MATTER if you are not a runner!  Boston 13.1 is walker-friendly.  I won’t lie to you and say it’s a leisure walk in the park; it is a faster-paced 16:00/mile walk, but I guarantee that if you start walking regularly today (or when Spring hits your neck of the woods), then YOU will be able to cover 13.1 miles in less than 3:30.  So saying, “but Luau, I’m not a runner,” is not a valid excuse!

Join me.

Join the Blue Afro.

Come out and have some fun.  If you are from out of town, you’re going to get to see Boston at the best time of year and if you are local, well, you’re gonna be here anyway!  I hope to see you out there.  There were 500 slots – the Blue Afro just took one of them.

See you in September.

She is why I run...who will you run/walk for?

She is why I run…who will you run/walk for?

You can find the Blue Afro on Twitter at: the Blue Afro

Read Full Post »

For whatever ridiculous reason, I thought Saturday morning would be warm enough to go without glove...I was, um, wrong.

For whatever ridiculous reason, I thought Saturday morning would be warm enough to go without glove…I was, um, wrong.

Oops!  I knew I was forgetting something yesterday!  No, I got my run in – I forgot to post this post!

10 weeks in, 378 miles behind me.  Despite a snowstorm on Friday, I can feel the weather beginning to turn; I see more runners out on the weekends training for Boston – I still should have worn gloves Saturday morning though; 14 miles later, my fingers needed 30 minutes to fully recover.

I hope you got your runs in this week.  Less than a month to 100 days!!!

Week 10:
March 05 – 3.0 miles 24:34 8:11 pace aHR 133
March 06 – 5.0 miles 40:03 8:00 pace
March 07 – 5.0 miles 42:57 8:35 pace aHR 122
March 08 – 1.0 miles 9:00 9:00 pace
March 09 – 14.0 miles 1:51:19 7:57 pace aHR 129
March 10- 12.0 miles 1:50:03 9:10 pace aHR 123
March 11 – 1.0 miles 8:40 8:40 pace
Week 10 Total – 41.0 miles

#AutismStreaks Total – 378.0 miles (as measured by Garmin 610)

***

If you want to start your own #CharityStreak pick up the Charity Miles app and start raising money for your favorite charity simply by walking, running or biking:

Get the Charity Miles app:

  • Download App
  • Download App

Read Full Post »

Older Posts »

%d bloggers like this: