Tech Thrill - Garmin Workout Planning

So my plan to keep writing continues. The third and final monthly recurring post I will be making is called "Tech Thrill". One Thursday a month I will write about something in the technology realm (probably fitness and running related) that I find really neat/cool/fun/exciting/thrilling (you get the point, right?). So I shall just get on to it.

This month I wanna talk about a feature that is part of the Garmin fitness watch realm. For over a year I have been using the "workouts" portion of the Garmin Connect website. This feature allows me to program my workouts and then download them to my Garmin watch. That seems like such a simple statement. But if you have ever done a track workout, you might be able to appreciate how much I love this feature. So let's do a little comparison. Early on in my running journey, a member of my running group posted a series of track workouts she had done with a prior running group of her own. This series included a variety of track distances and repeats. I decided it would be good for me to try to add some speed work to my repertoire and took to using these workouts. They were, as track workouts are, hard. And I had a love/hate relationship with them. I loved how badass I would feel after I finished them. But I hated having to do them. And let me be clear here, running speed workouts is not easy. You push yourself to the limit of your pace and your mental stamina. But that is not that part that I hated. I had a very difficult time learning how to pace during the sprints. I would go out REALLY fast and never really have a good idea of how fast I was going. My watch would tell me but ultimately it was calculating the mile pace so it would be all over the place while I was running the various repeats. And doing math in my head to figure out what is going on while trying to run fast and, you know, breathe wasn't exactly working out. And the part that was really hard for me, was knowing which repeat I was on and how close to being done the workout I was. Its fine when you only have to do 4 or 5 repeats, but when the number of repeats, or the number of laps gets higher and my brain gets more tired, even counting gets a little fuzzy. Enter the Garmin Connect workout feature!

So how does it work? You go to the Garmin Connect website and login to your account. Then you access the workouts section from under the Training menu.  From there you can create your workout. I have never written my own workout, I do not have that expertise, but I have certainly programmed in the workout I am following from another source.  When I first started programming them in, I just put in the repeats and distances. It wasn't until I used the Hanson's method that I added in the piece for pace.  The plan calls for very specific pace goals based on goal finish time.  So I was able to put the low and high pace for the repeats into the Garmin workout.  Now comes the part I love.  When it's time to complete the workout, I downloaded the workout to my watch the night before.  Then the morning of, I just navigate to the workout menu on my forerunner, choose the workout for the day, and start.  Beeps and text alerts on the watch let me know when to begin and end segments and if I am moving too fast or slow.  Completing speed work this way took all the anxiety out of it for me. Now I can just be anxious about the fast running part ;). It has improved my consistency in completing the workouts because I am no longer dreading the workout in the same way. And because I am free to just run, my speed on the workouts, and in general, have improved as well.  If you haven't tried this out....do it....soon.  You will not regret it.

What I'm Reading - "You Are a Badass"

In an effort to force myself to read more consistently, I am going to do a regular "what I'm Reading Wednesday" post. It will be one Wednesday a month and not every week because I am not the avid reader I was as a kid/teen. I am hoping that the commitment to a once a month post about a book that I am reading will force me into reading something new every month.

Yes I am taking a minute to pause and reflect on how sad those last few sentences are. I wish I didn't have to force myself to read. I used to read a LOT. But now, in the few quiet moments I get to myself on a weekly basis, reading often isn't enough to keep my awake and I end up dosing off to sleep. The last few weeks have been better sleep quality so I am hoping that, coupled with this commitment, will get me back into a happy relationship with reading.

On to the good stuff. Currently I am finishing a book I have had for a while. The book is called "You are a Badass; How to Stop Doubting Your Greatness and Start Living and Awesome Life" by Jen Sincero. You can get a copy here. The book came into my reality via a Facebook post from a college friend who was reading it. It's a self help book that is written like you are getting advice from an older sister or best girlfriend. The fundamental premise of the book is to help you 1) identify behaviors in your life that are sabotaging your own happiness and 2) steer you in the direction of behaviors that can help you get what you want out of your life. The book is an easy read and is packed with great anecdotes from the author's own life as well as tons of humor! I find myself laughing as often as I am shaking my head at all the behaviors she identifies that I know I exhibit in my own life! I am trying to keep an open mind as I read this book. I could very easily find a reason for every positive behavior she suggests as to why it won't work for me. But in really trying to embrace the message, I am asking myself to stop and think about why I am putting up a roadblock. And each time it comes down to being afraid to take a leap or that believing in myself is too difficult. Now...this blog is about running and I am coming a long way in believing in myself where my running is concerned. But the self-doubt for the rest of my life probably comes from the same place the running self doubt used to (and still rears its ugly head sometimes). Without giving away too much about the book, because you really should read it for yourself if this peaks your interest, the bottom line comes down to loving and believing in yourself. The author makes great suggestions for how to get there. And I am trying to implement these things in my daily life as well as my running journey. I have no idea where I am headed next (life or running) but I do know that I am going to try to believe in myself more.

Halfway to Harper's Ferry

So here we are...184.3 miles in 9 weeks time (that's averaging 20 miles per week). That number is supposed to be higher but I have been letting life drive this training cycle. It really started a few weeks back when I had a personal set back in life. My spirit was just crushed and I felt the strong pull to just wallow. I knew the day I skipped my first run, that it was a slippery slope. Once you have missed one, it's really easy to skip another one. But wearing comfy clothes and eating comfort food on a cold day in February was just what my heart needed. (Quick Side Note: My cryptic description about my sadness isn't meant to solicit attention, by the way. It's just not worth mentioning as I have moved past it and it's not the star of this show!) So I picked back up with the training schedule following that "sorry for myself" weekend. But I kept being presented with chances to choose life events, schedule conflicts, or sleep over my training runs. And while I prevailed sometimes...there have been plenty where persistence did not win. I have told myself that it's okay that I haven't stayed true to my plans like I did in the fall because I don't really have a time goal.But if I am being honest with myself, skipping training sessions may be supplying me with an excuse when I under-perform in the race. That truth was hard to face. Even harder when I asked myself why I needed an excuse. And then the giant epiphany clobbered me. I am scared. Scared of trying my hardest and failing. There. I said it. I worked so hard last summer/fall. And it was really tough. And while I met my pace goals for every workout, I still went into race day nervous and unsure. Coming in to this cycle, I haven't been as gym or nutrition conscious. So I am up several pounds and down in self-confidence. I have half the training cycle left so I can make some improvements but I feel like I need to cut myself some slack. My plan has always been to run this first half as a tune up and train aggressively for the fall. So that is what I shall do. I may not complete this cycle perfectly but I can still make a more consistent effort and be proud come race day. :)

Rock & Roll DC - Volunteering on the Blue Mile

When the year began, I promised myself that I would take the time to give back to the running community. I have been the recipient of so much great mojo from running that its the least I can do to pass that along to other runners. So last Saturday I got up in the morning when there was still a leading four on the clock to get downtown to help with the Rock & Roll Marathon and Half Marathon. The group I chose to volunteer with is one I have become familiar with through my running group. One of the members is a local chapter president, but has been involved with the group for as long as I have known her. The organization is called wear blue: run to remember. Check out their website to learn more about them! They are a running group that serves to honor the service and sacrifice of the American military. At several big races locally (and other races nationally), they set up a special mile dedicated to fallen service members. Part of the section has signs set up in tribue to indiviudal service members who lost their lives. The sign features their photo, name, date of death, and their age at the time of death. After runners have completed this section, they next head into a section that is a living memorial. Along the side of the road are volunteers each holding an American flag. That flag has a special tag attached to it honoring a service member as well. I was lucky enough to get to be a part of this tribute that is referred to as the "Blue Mile".

The wear blue staff welcomed volunteers at 6AM but they had long been working before our arrival. They had spent the hours before our arrival setting out the signs along the first part of the course AND setting up an amazing volunteer tent. We were greeted with coffee, donuts, bagels, fruit, and the gratitude of a wonderful and welcoming staff. After socializing and getting to know our fellow volunteers, each of us was given a flag. We then participated in a Circle of Remembrance.

Inspiration on the 9s - My BRF Kristen

Today is the first of what I hope will be a monthly installment where I reflect on someone that inspires me. Even if no one ever reads these, the goal is to help me focus on the people in life that I draw inspiration from, whether they are someone I just look up to from afar or someone I interact with regularly. So without further ado, here's my first Inspirational Spotlight.

How did I become acquainted with this person:
I met Kristen in real life on August 8, 2015. It may seem random that I remember the exact date. To be fair, I had to look it up. :) I was able to find it because I met Kristen at the first group run of a Couch to 5K program that I was leading for our women's running group. It didn't take long for us to become fast friends! Did you ever have one of those people that you just connect with right away? Well that's my Kristen. We just clicked from the very beginning. And the more we talked and hung out, the more we realized how much we have in common and how similar we are. I can talk to her about anything at anytime of day. But I shall move on because I could gush about our friendship for days. :)

Tell Us More About This Person:
Kristen is a relatively new runner (meaning she has been at it for less than 5 years) but her passion for embracing the sport is amazing. She went from training for 5Ks to running her first half marathon in just a few months. I was so very grateful to be a part of that experience. And even more grateful when she allowed me to be her pacer for her first half marathon. Sidebar here for a sec. I have never had another experience quite so emotional and amazing as helping a first time half marathoner get to the finish as I did that day in March 2016!

What Makes this Person Inspirational to Me:
Where do I even begin??? Kristen has a chronic disease that she will deal with for the rest of her life. I do not want to go into details as that is her story and not mine. She is also a cancer survivor. You would never know either of these things unless you have spent a considerable amount of time with her. And even then, you would have to be paying attention. I love love love this about her. There are so many people in this world that would curl up into a ball and let the things that life has thrown their way define them. Not Kristen. She defines who she is by the way that she takes on life. She would probably never see herself this way. :) I am also inspired by how smart she is when it comes to her approach to her running journey. She LISTENS to her body in a way that most of us do not do. She rests when she should and sees a doctor when things aren't working the way they are supposed to. Chatting with her about how she chooses to do these things has made me a smarter runner. And has probably saved me from injuring myself. :) And finally, I am inspired by how much love and care Kristen puts into every relationship she has. From her husband and step children to other runners that she may only see once or twice a month. If you cross paths with Kristen and are wise enough to share something about yourself, she will not only remember it, but she will take the time to nurture you in your own journey, running or otherwise. Having become friends with Kristen has helped me to be a better human. And there is nothing more inspirational than that!

Race Recap - Reston 10 Miler 2018

Yesterday was the Reston 10 Miler, a race I have now run three times in the last four years. Of all three occurrences, this one might be the most memorable. It started with a text the day before from a coworker who asked a group of us if he should pick up our bibs. That makes race day logistics easier, so I agreed. Another friend of ours committed to delivering the bib to me at the start the next morning. I have done this before so it wasn't a big deal and didn't cause me any worry or stress...it probably should have. Next up on the list of reasons this race gets memorability billing is the worry that came along with the receipt of a text from Fairfax County Public Schools. In light of the crazy windy weather we had been experiencing (and the destruction it caused), they had made the choice to close all schools and cancel any events at said schools scheduled for the weekend. The race course starts and ends at a local high school, so now we would have to wait on a decision/Plan B from the race director. Fortunately we received an email from the race director a few hours later to let us know that the race was on and that the only update would be that we would not be able to use the school as a pre-race staging area. So on to race morning we go...

I got to the start area a little later than I usually like to. But because the school building was closed down for our usual pre-race cowering from the elements, I had opted to sit in my car and keep warm until I had to get to the start. With 10 min to start, I had dragged myself from my car to the start area to meet up with my =PR= family and secure my bib. Sadly, I wasn't able to hook up with them. The "gun" went off and the runners headed out...but still no sign of my friends or my bib. Finally, ten minutes after the race began, the race director (who I know from working for =PR=) caught sight of me milling around the start line aimlessly and asked what was up. I told her that I never found my buddy who had my bib and was hanging out hoping he hadn't made it to the start yet. She had seen him. So, she told me that I could just go and she would note my start time. And then I could catch her at the finish. An immediate sense of relief washed over me. I am a rule follower and a planner, so having no bib (even though I was registered) had me all overwhelmed with panic. No sooner had she said that she would send me off, bib-free, than my gaggle of friends came sprinting up the side to the start. They had been in line for the bathrooms and were going to get a late start as well.

What luck! Late start okayed by the race director AND company! Woo hoo! Finding my =PR= buddies was definitely a mood booster after the rough start, but I knew in the first mile that I was not going to be able to keep pace with them. The spike in adrenaline from not knowing what to do at the race start was already starting to fall off, and my Garmin was letting me know that this pace was faster than I was supposed to be running this race. So I made sure to let my buddies know that I wasn't going to be hanging with them for long. And then, at the 2 mile marker, I pulled up to take in fluid (water/Tailwind) and told them I would see them at the finish. And then another memorable thing happened. Johnathan pulled back and said that he was going to run the rest of the race with me! :) You remember Johnathan right? He's my friend that paced me to a crazy 18 min PR on this same course, same race, 3 years ago. He is a much stronger and faster runner than I am so I immediately had pangs of guilt that running with me would take away from his race experience. So I asked him if he was sure this was what he wanted to do. And, much to my delight, he said yes!! The next 8 miles were rough with all the hills of this course. Somehow I always manage to forget how many hills there are. But getting to spend those miles with my friend and catch up (since we don't really get to see one another since our schedules changed), made it go by fairly quickly. Well at least the first 5 miles did.

The back half of the course was tougher than it probably should have been. I am definitely chalking that up to the really fast first two miles and the adrenaline spike before the start. Ultimately we finished at a pace that was in line with my training plan...and 20 sec slower than my 10 mile PR!!!! I did NOT intend for that to happen! I didn't even intend to be anywhere close! And had I been paying attention and truly remembered my PR time, I might have pushed it a little harder in mile 9, because who can resist bringing home a shiny new PR. :)

Here are my summary points from this race:

• =PR= did a great job delivering a sold race experience even in the face of weather that left debris on the course the day before and having to contend with our pre-race staging area closure.
• Going into a race (even one that is being used as a training run) without a race strategy is a bad idea! It leads to going out too fast and having to make on course adjustments in the later miles.
• Running with a friend is ALWAYS better than running alone!!!

Flashback Friday - Reston 10 Miler 2015

I love it when Timehop or Facebook Memories turns up each day. It's fun to look back on where you have been, especially since it can provide some perspective on your journey. The other day a memory popped up about the first time I ran the Reston 10 Miler. It was 2015 and I was toward the end of my training cycle for the Shamrock Half Marathon. My buddy Johnathan and I had chatted about this race for weeks. He and I worked together at Potomac River Running every Monday night for months. As the time approached for the race, we talked about running it together. He would help pace me for the race. That was the plan. A week before the race I told him that my race strategy was to run intervals (3 min running followed by 1 min walking repeatedly) as Shamrock was a few weeks away and I didn't want to go full out in the 10 miler. Johnathan is not an interval runner (he just starts running and doesn't stop til he's done) but he agreed to my strategy with one small caveat, he said he gets to set the run pace. I laughed, nervously, because he is a much faster runner than I am. Since this is a flashback, I am not going to do a full recap, just the highlights:

• At the time, this was the coldest race temp I have ever had at race start, 25 degrees. The weather forecast for race day was so bad that the race series posted the night before that they reserved the right to redirect the course mid-way, if needed, to a 10K if the weather deteriorated. It snowed at several points during the race and sleeted at the end.

• We started with the race plan, 3:1 intervals and dropped back to 2:1 because I was struggling.
• Johnathan was my personal coach and cheerleader. He kept me going and is the reason I didn't just walk the last 4 miles. He also literally pushed me to the finish line in the last 50 meters.
• I PRed the 10 mile distance by 18 minutes that day. Johnathan told me later that he kept pushing the pace.
• I still refer to this day as "the day Johnathan tried to kill me", but really, its the day he believed in me more than I believed in myself.

I have a shirt that bears the words "Embrace Your Pace". Its one of my favorites because my pace has changed so much in my journey as a runner. I look back at this race from 3 years ago as I prepare to run it again this coming weekend. My overall pace that day was hard fought. I was wiped out that afternoon, not just because of the weather, but because I had to dig deep to run that hard. This weekend, the pace from that day 3 years ago, is the low end of my "long run" training pace. That means that its a good pace for me, but its a middle of the road pace for me now. When I looked that up yesterday, I really let it sink in. There aren't many races where I remember as many details as I do about this one, especially three years and many races later. I vividly remember struggling. I remember my legs being sore and my lungs burning. I remember having to dig down and find the mental fortitude to keep going. And I remember being so proud that I survived that experience. How crazy it is to me that three years later that pace is just a part of my regular routine now. I have come so far and don't ever really take the time to appreciate it. I hope Johnathan knows how much I appreciated his company, coaching, and cheerleading that day. It will forever be etched into my brain as a significant part of my journey as a runner. Reflecting and appreciating how far we have come is an important part of our growth as athletes and humans. I hope to do this more often.