I read this article about how negative thoughts can affect your workout. If you tell yourself you can’t do something, chances are you won’t do it. It got me thinking about the power of our own thoughts and words on how we feel about ourselves and the things around. So often we worry about saying or doing something that will offend others, but what about doing or saying something that will offend you? 

So it has been proven through research that music motivates athletes which is why I will be listening to my iPod  through most 26.2 miles of the race! That is a lot of music and because of that I am asking you all a favor. If you have donated any amount of money or have supported me in any way please take it another step further and drop me a song that will make me think of you. And if you haven't donated yet, now is the time to do so - it's never too late, and no amount is too small! I want to think of everyone through out the 26.2 miles that has helped me to get to the start line and eventually the "finish" line. For example, on my MP3 player I will have the song "The Show" by Lenka which is the song that instantly reminds me of my best friend Katherine - bubbly, upbeat, optimistic... and always seems to produce a giggle from me! Your song does not necessarily have to be personal but just motivational. Please don't hesitate to leave any song. I can run to anything.

Directions: To leave a song click on "leave comment" which is located to the bottom lefthand side of this post. From there type in your song in the text block and post the comment. If you do not have a blogger account you can still leave a song. Just post your song as anonymous but be sure to leave your name somewhere in the text box.

Thanks again everyone!

I started my running week off with one of the most enjoyable runs I’ve ever been on. I woke up early Monday morning to frigid temperatures and once again chose the treadmill over the roads. Shocker, I know. It was only a short 5.5 mile run, but I really pushed myself with the strides, and even mixed in some serious hills. Surprisingly, it felt really great. I am not exactly a fan of running fast – I much prefer to poodle along at a modest shuffle … but the fast sprints made me feel like I had so much more to give. Sometimes it’s nice to be reminded at how strong you really are.


So far, all of my weekday runs have been on the treadmill. I really hate that damn machine, but it’s a life-saver when it’s this cold and dark outside. Tuesday I did 19 miles on the bike after I dropped my best friend from Wisconsin (who came to visit me for 5 days – had an AWESOME time, by the way!) off at the airport, which was the most horribly boring bike ride of my entire life. It was a nice reprieve working out at 4pm, though (rather than my usual 4am) – so many more options on the tv attached to the cardio machine; the most that’s offered at 4am are infomercials & the news. Over and over and over. Oprah, on the other hand, just wasn’t cutting it on Tuesday. I expected the gym to be quiet, but instead found it packed. And of course, both treadmills were being used – grrrr. So rather than slog it out on the roads or the elliptical, I chose the bike. I was so completely and utterly distraught in having to say good-bye (yet again) to a dear friend, that I couldn’t concentrate on anything but moving my legs and the tears streaming down my face. What a mess I was – I wonder what the people running on the treadmills were thinking of me as I cycled my way through the heartache. I’m not gonna lie, though … it was definitely therapeutic. And I felt a bit better (although still heartbroken & lonely) afterwards.

Anyway, I have been slowly getting back in to my normal routine – back to work and early morning runs. No more 3-hour forays in Barnes & Noble, endless chats in Starbucks, sightseeing in Harvard Square and shopping ‘til I drop. While this saddens me to no end, I am secretly grateful that I have my daily routine back. I am a creature of habit & I feel all out of wack when on “vacation”. So bring on the monotony and long runs outside … gotta love January in New England!

The other night I watched the documentary “Spirit of the Marathon” (I love buying movies on Amazon – no fuss & I can watch it anytime I want to on my laptop). What a great movie! The documentary followed the training of 6 people running the Chicago Marathon. Two of them were female first time marathoners. I couldn’t believe how similar their experiences have been to mine Everything they said, I could relate to. And more than once, I thought to myself, “I do that.” I can’t tell you how encouraging that was. If these ladies could do it, so can I!!


Sidebar to my family/friends: I would like to apologize for not being able to do as much fun stuff with you all lately. I know I've upset a few of you because I haven't been the best at returning your calls, going to dinners, or movies or out for drinks (or cutting short such outings) because of my training. I know! I'm not fun anymore right now! I'm sorry! I get the feeling that everyone is getting a little tired of my excuse that I can't do things because of my running. I just want you to know that the training is NOT an excuse - I'm not trying to avoid anyone or purposely not have fun. Running this marathon means so much to me and I want to do it "right." When I made the decision to do this, I knew it was going to require a lot of hard work, time and dedication. I'm sacrificing a lot of thing I really want to do, and I hope you all understand that and appreciate the fact that I'm devoting myself to meeting a goal and reaching a dream. Don't worry, you'll have your friend back in April!

This whole super early morning thing (vs. "sleeping in" 'til 6am - a little frightening that that is truly considered sleeping in now...) is a lot harder than I ever thought it would be– especially when trying to balance the job and daily life (not to mention quality time with the Hubs) on top of that. Holy stress.














Anyway, enough whining. I like what I do and I’m happy.

At 4:30 this morning, I had the best new ("old") running workout on the treadmill - yes, I once again avoided the frigid cold air outside ...

The run that I did today was from an old issue of Shape magazine (October 2007). I keep a fitness binder of various cardio and lifting workouts, so I always have the option of changing things up.

This particular workout is a new favorite of mine! Its intervals are designed to keep your workout’s intensity high, but also manageable, so you don’t keel over! You work really hard for a short period of time then recover at a moderate pace. And switching-up the pace and incline prevents you from getting bored. Here's the lowdown...

Run Stats:
Distance: 6.11 miles

Time: 54:28
Pace: 8:53 min/mile
Calories: 600

The RPE in the final column is based on Shape’s Rate of Perceived Exertion
WHAT TO DO                                 TIME (MINUTES)                    RPE (1-10)

Warm up at an easy pace                          0:00 – 10:00                                4 – 5

Sprint                                                      10:00 – 10:30                                   9

Go at a moderate pace                             10:30 – 11:30                               5 – 6

Repeat minutes 10:00 – 11:30 three times  11:30 – 16:00                              5 – 9

Go at a moderate pace                              16:00 – 20:00                              5 – 6

Increase the incline                                     20:00 – 21:00                                 8

Recover (decrease the incline)                    21:00 – 22:00                              5 – 6

Increase the incline                                      22:00 – 24:00                                8

Recover (decrease the incline)                     24:00 – 25:00                              5 – 6

Increase the incline                                      25:00 – 28:00                                8

Recover (decrease the incline)                     28:00 – 29:00                              5 – 6

Increase the incline                                      29:00 – 31:00                                8

Recover (decrease the incline)                     31:00 – 32:00                              5 – 6

Increase the incline                                      32:00 – 33:00                                8

Recover (decrease the incline)                     33:00 – 34:00                              5 – 6

Go at a moderate pace                                34:00 – 39:00                                6

Speed Up                                                   39:00 – 44:00                                 7

Recover (slow down to moderate pace)       44:00 – 49:00                              5 – 6

Speed Up                                                    49:00 – 54:00                                7

Cool down gradually                                    54:00 – 60:00                              3 – 4

FYI…

My speeds:
Easy pace: 5.5 – 6.0
Moderate: 6.5 – 6.7
Sprint: 7.2 – 7.5

My inclines:
Increase: 4.0 – 6.0
Recover: 1.0

Yes, I see you, Winter Hat/Gloves. I know I haven't worn you since I did that stupid ten mile run around the lake last month in the frigid cold and biting wind gusts. Yes, I feel guilty every time I have a Christmas cookie. Yes, I know if I start wearing you, going out for my weekend long runs in the morning like I used to do when the weather was so much … well … warmer, I'll start feel less depressed and less bored. And much less like a hamster running for hours on the treadmill.


What do you want me to say, Winter Hat/Gloves? It's getting colder now and I really like burrowing in my sheets when it's winter. And then walking over to the gym where the heating is pumped up to 67 degrees and I can watch the tv whilst running mile after mile after mile. This weekend it may snow inches – on top of the foot that we got last weekend -- come on, I can't run through that. All right, I'll acknowledge that I haven't been fair. I do set the alarm early. And when I merely grab my running cap I know that doesn’t go unnoticed. I know you start hoping that I'll put you on instead, only to be disappointed when I walk out the door toward the gym leaving you in the dust.

Can I use the excuse that I don’t want to get you all wet with my sweat? That you don’t match each one of my winter running outfits? That I have to wait a little before I find just the right jacket and pants that you will go with? Oh, don't be upset. I know you been by my side through a rough year. I know I've ran the furthest and the longest with you. I know what you've done for me. I know you gave me a reason to get up in the morning when I really, really couldn't get up. I know that once we began running together, my life got better. I got to enjoy the sun and the squirrels, the walkers and joggers …

But it's a New Year, Winter Hat/Gloves. I have to say, I think it's time for us to part ways. Don't worry. I'll still be running. And it's a promise that I will keep. I just have to do it on a treadmill ‘cuz I’m too wimpy to brave the ice, slush, snow and sleet. :)