Adrienne Langelier Racing

...was my prize for taking 3rd Overall Female at the surprisingly competitive Polish Pickle 5k this morning. The town of Bremond knows how to throw a festival, considering its small size. I think the field of 500 runners could be larger than the usual population of the town.

While I was not able to pull off first female, I was able to put together a good run. After a fast start and leading for the first minute or two, I realized that there were some FAST women in this race- This sucker was intense! Two flew by me and it was kind of humbling nearing the first turn. I was freaked out with my first mile split, with the volunteer calling out 5:40 at the turn. My second mile split registered at 11:45, and I was finally able to squeak out an 18:56. In a sense, I triple-PR'ed! I think the winner was an former Aggie runner, from what I heard anyway.

It was fun to take in a bit of the culture of the Polish Festival. They had everything at the end of the race, including beer (which I passed on, a little too early for this girl!!), BBQ, killer strawberries and watermelon-which I consumed readily, and troughs full of free drinks. Me and my club mates seemed especially fond of the free 180 Energy drinks. I took a "six pack" to go of those things. Why not?

Anyhow, it was a good, tough race, fun morning, and a race I will most likely partake in again. Congrats to the other 7Hills runners who finished (and finished well): Ken, Norman, JC, Robert, Jerry F., Ben, John L., and True-good job y'all!

I started out with another early morning today, meeting a 6:30 appointment for some light running and calisthenics on the track. I do this certain workout with clients involving a quarter-mile run, pushups, some kind of ab exercise and crunches, and repeat the cycle as I see necessary. As a trainer, I enjoy implementing this routine because I can't help but participate with the client. Hopefully, my doing so is appreciated as "moral support" of sorts. Anyhow, I knocked that out this morning and set off for a 7 mileish run around town after that. I ran a route that I enjoy that is a modification of 7 Hill's Tour de Huntsville. After the hill run Tues. I was looking for something a little flatter. This one felt good this morning. Just to gauge, I went along at what felt like a pace in the moderate 7-min/mile range, but who really knows. I could have gone longer, but cut myself off when I reached Montgomery.

On this run I paid attention to my technique-how efficient it felt to transition at different speeds, and varying my strides somewhat. I find that in races I tend to use a fast transition from heelstrike to push-off; when you have short legs, you gotta work with what you got! I am excited about taking the new racing shoes out for a spin this upcoming Saturday. Results, however, are still TBD...

According to Inside Texas Running, the Polish Pickle tends to be a fast race. I am just hoping to finish well in my age group, but try for the top ($$ is always nice). Given the winning times in the female overall, I am hoping for the best in Bremond. It is safe to say that it will be challenging to finish up top-but I'll just have to give it my best shot. I can't wait to see what wearing 5.9 oz. shoes feels like!

By the way...I just picked up and am listening to Coldplay's Viva La Vida. I must say, not too bad for a mainstream band's attempt at the progressive rock thing. Good music to work to in the afternoon.

Tough one today. I did an estimated nine miles today combining two different 5k courses in town plus stretches in between. First course was the Hunstville 5k course, continuing down Sam Houston, followed by the difficult Avenues 5k. I may start calling this the "summit route", since it circles and eventually climbs to the highest points in town. This was not an easy workout, but I'm confident it is good for leg strengthening and speed. I finished up in about 70 minutes, give or take this morning.

Needless to say I was tired and happy to be through with this one. I followed up with a "post-run cocktail (not that kind!) of soymilk and 1000mg of flaxseed oil, followed up with a little Gatorade. Seemed to do the trick. I think tomorrow calls for lo impact!

After a much-needed yet busy day off yesterday, it was time for some more speedwork. Needing to go to the office to complete a testing kit order for my boss in the psych. dept., I cut corners and used the treadmill at the apartment. While the model is not of the best quality or speed, it got the job done-the Polish Pickle is fast approaching! (I still can't believe the race is called that!)

Total: 6.67 mi.

Started with a warmup of 20 minutes, getting in about 2.5 miles.

Strength training consisted of: walking lunges, leg extensions, reverse lunges, wall sits, bench dips, various sit-ups and crunch varieties.

Speed wkout.: each 3 minute interval equaled roughly an 800; I also played with the incline up to 3.5%.

5 min. warmup at 9 min. mile
3 mins. at 6:00/mi. (I found out this was top speed on this thing-bummer!)
1 min. recovery
3 mins. at 6:00/mi.
1 min. recovery
3 mins. at 6:00/mi.
1 min. recovery
3 mins. at 6:00/mi.
1 min. recovery
2 mins. at 6:00/mi.
5 min. cool-down
Total~4.17 mi.

...this was enough to do me in running-wise for the day! Work/study didn't go too bad either!

Wow. For some reason, this week seemed to last forever! I had lots to do and little down time, but hey, that's life! Week began with a great speed workout. This one was enhanced by a new pair of shoes. I scored a pair of Brooks T5 Racers and tested them out on the track. My initial appraisal of them: amazing. Both shoes together weigh what one of my usual shoes do and I actually find them quite comfortable. It is tempting to wear them all the time...but they are to remain in the box except for certain Saturdays!

Tuesday I weathered the crazy rain storm and tortured those poor Starbuck's employees as I caused a wall of water to enter the coffee shop. All I wanted was to have a mocha while studying and the sky opened up on me as I pulled up! As mentioned, Wed. brought the 2000th run of the "Streaker" and the festivities associated with. The next day, I managed to flatten (hopefully anyway) my first marriage and family therapy exam of the term. Being first out of the room is kind of unnerving, don't know what direction the score is gonna go-at least I was confident about it.

Yesterday after spending some time at the office, I met up with Katy to do some pool swimming. We had planned on getting an hour in-something I was wary if I could do given my sporadic time in the pool. I was able to find my rhythm after some initial goggle trouble. We made some good steady laps for about 40 or so minutes when we noticed clouds coming in...a couple laps later, we were called out of the pool. So much for the hour! At least my wimpy upper body was spared an extra 20 mins! It did start pouring shortly after, luckily not as intense as Tuesday's torrent.

Well today I will hit the park for a bit, time and distance relatively unplanned, I just want some trail time in.

Today I had all laid out in my head: get up at 5:30, meet client, run on the treadmill/core train afterward, shower, go to the office for a bit, come home, eat, study and the list goes on...

I was able to check off the first three of the list without a problem, however, arriving back to the apt., I noticed a couple trucks working near a fence. I soon found out that my water was shut off, and if I have no water, I don't get to shower-which doesn't fly well with somebody who is toxic sweaty after a 7 and a half miler...so back to the HKC I go (cursing under my breath a little)! I have to admit, I was tempted to just jump in the pool! Doesn't the complex know that there are gross, tired runners that live in these parts? Seriously. All I wanted was a nice shower in my own place and not to trek to some public one a quarter-mile away!

Ok, end rant...

I also witnessed Ken's 2000th consecutive run last night. Myself, the "renegades" Hans and Chris, Katy, Karen, Andrew, Lavonne, Darren, and Norman also ran along with the streaker. We commenced on the Avenues 5K for this occasion. I must admit, it is not one of the easier courses in town (that is if any easy ones exist in this town at all)! Congrats Ken! We all hung out at his lovely house afterward, and I probably drank my body weight in Diet Coke there.

Taking the day off of running and cross-training in the pool tomorrow. Exam tonight, so I better get to it!

Happy Running!

Monday morning I was back on the mini-track to run my intervals. After a warmup of 20 minutes of treadmill/elliptical and weights, I headed upstairs.

My workout consisted of:

5 min. warmup
4 x 800's (each in the 2:45-2:50sih range)
1 min recovery jog in between
400m strides x 2
7 min cool-down run, progressively slowing pace.

Whole workout felt fast, and I think my legs are adapting to near-max effort repeatedly.

For today, I stationary cycled about 3 miles with my client, followed by a 9 mile run after the session. For the route, I shaved off what I think is about a mile from the HKC Just Tri It bike route-tough, hilly course!


Hydration Experiment, Part II:

I only used a 20 oz. of Gatorade: 1/2 before and mixed with water for consumption during the run. My assessment = not as effective as Hammer. I think I will re-order some more Endurolytes. I also have to consider that I am on my own little running streak and need to rest more...I've done something for at least a week and half-2 weeks (definitely not Ken-worthy!! :)).

I participated in my first RTW run yesterday, coinciding with our interclub competition. It was also Nicky' (or perhaps, "psychorunnerdog"?')s first time to accompany me to a race-he did really well amidst over 100 runners in a strange place! Obviously, that is not an image from Sat.!

First, it was really nice seeing some of my Woodlands friends and teammates again and meeting some new people. I also loved the flat course! Unfortunately, us 7Hillers were to say the least, vastly outnumbered, so we had to give our trophy away-for now!! Those of us who were there ran really well-good job you guys!

As for my run, all I wanted to get out of it was to beat my 23:04 5k from August, which feels like forever ago now. 5k's tend to be few and far between with me, for some reason. I was asked by Jon at the start whether I would be able to break 20:00, which I responded hesitantly that I would try. That provided me a little extra motivation to get out and go hard.

After a couple loops around the parking lot, we headed down the main course. JC was never far behind me, he ran a strong race as well. The pace was fast but I tried to maintain what I started with. Being unfamiliar with the course, I wasn't really sure where the turns were, and where the school was to magically appear again, so I made sure to "keep the boys ahead" in sight.

This strategy worked well as the turn back into the parking lot jumped out at me, where I checked my watch: 18:37 as I entered. A bit surprised, I used up what energy I have left and dashed up to the finish, where poor JC almost got tripped up by yours truly after abruptly stopping at the end! I ended up pleased with my new PR of 19:17; far exceeding my expectations.

Unfortunately we were outnumbered, but I (and the dog too) had fun trying out Run the Woodlands.

Note: As per Evan's comment, just in case of any confusion, the dog was only a spectator! :-)

After a day of studying and a little napping mixed in (early morning sessions are killer) , I went to the park with Andrew and Karen for a little 3-miler. They were able to successfully test out their new parking pass-needless to say entry was a little smoother this time! I took it pretty easy since I am resting my legs for tomorrow's RTW/Interclub competition. My apologies go out to Evan and the like-I plan to do some running tomorrow! ; )

Tomorrow morning should be a bit of an adventure. I will be planning on meeting my mother in Sugar Land and then heading back into the city to spend some time in Rice Village and stuff...good quality girl time. However, I learned that my dogsitter will be gone yesterday and I will probably have a mascot in tow. Hopefully PETA will not be lurking about if he has to sit in a makeshift semi-ventilated kennel called the front seat! I am a bit concerned about the pup, but that is more incentive to run faster! My whole family has experienced the race scene with me, so I guess it's the dog's turn!

Besides odd canine arrangements, academics, and sleep, I also did some light strength training at 7 am after my session this morning. This was followed by a quick 1.5 mile treadmill run, bringing my daily total to just over 4.5 miles... call me crazy but I heart working out!

Anyhow, with a busy weekend ahead and an exam next week, I have to return to the academics a tad more-on a Friday night no less!

GO SHRC!

I have had lots of jobs over the years: waitress (short-lived, thank goodness!), salesperson, desk clerk, personal trainer, "IQ-test inventory technician", TA & low-level college instructor, and now soon-to-be-academic mentor/advisor. I received news yesterday that I will be working as a mentor to "academically at-risk" students and those applying to grad/professional school beginning this fall. I am super-excited about this one! Though I will miss teaching, I will not miss grading papers too much!

So for the rest of the summer, I will wear the "PT" hat and then shed the black outfit and Asics for heels and a little polyester blend come August. I wonder when the confusion will set in. :-) At least I can continue to shape those 'great young minds'!

As for running: after a quick 1.5 mile circuit early this morning w/ a client, I made myself take the remainder of the day off; I'm not one for rest but I know I need it.

Stay cool and keep running!

Last night, I went with friends Karen and Andrew to the state park to show them some of the trails. They are both new to the trail-running adventure.

Since I usually park outside the gate by the highway, I was out of the loop for the entrance costs to get in. I was expecting a $4 per car or something like that, however, they apparently charge by the passenger, according to the evening ranger on duty. I also realized that I had used up my cash Friday night bowling with friends. Oops! Embarrassed, I asked if they took plastic, a request that was denied...so I wrote a check to get in! At least only $12 was the final damage, minus the relative inconvenience.

After our holdup, we were in. After a warmup, we headed down the inner loop to Amy's Crossing and back-a nice little evening easy run. We ran into JC who was exiting the outer loop trail and he accompanied us for the jaunt. This was a 7 Hiller sighting night, for we also saw Ken headed down Montgomery on the way back. It was fun showing others the trails.

I have also decided that it is time to finally purchase that state park parking pass to avoid future snags!

As it is becoming routine, I completed my Monday speedwork:

20 Mins. Low Impact
Upper body strength training
Core (bridges, planks, ball crunches)
Walking lunges

Indoor track intervals:

5 Min. warm-up
4 x 800's (pace ???)
1 min. recovery
2 x 400's
400m worth of strides
5 min cool-down jog

...I think I'm ready for some 5k's! It's been too long since I've done a race-gotta take what you can get in the summertime!

It does not matter how early I get up and get out to run...it's pretty much always muy caliente right now! Since there's nothing I can do regarding changing the temperature outside, I am trying to experiment with a few different things for the best hydration, especially on longer runs. Last week, I combined about a half-scoop HEED and took one packet of Hammer Gel out to the park with me.

I always tend to run longer through HSP so I squeaked out about an hour and 55 minutes or so with the combo previously mentioned. I did find it worked better than plain water and gel (apparently, I am a wuss who needs her extra carbs. at all times!) that I used a couple weeks prior. I also popped one Hammer endurolyte tablet before heading out, which I think made a difference as well. I felt like my pace was strong given the temps.

Today's mixture for an hour and a half run on the roads (which is quite toasty in the Greater Houston area at 11 am) and consisted of another endurolyte tablet prior and a full scoop of HEED. This seemed to do the trick until about my last few miles, when I started to really feel it. To (hopefully) aid electrolyte replenishing, I followed up when I got back with another endurolyte-I had a big shopping trip this afternoon to be hydrated for!!

There may not be a long run next week, but I may test out another nifty product and see what it does. So far, my "road test" using Hammer Nutrition stuff yielded decent results.

Obviously, I can never really tell if it is what I am consuming that is making the difference, the day, or the type of week I am having on how a particular run feels. But I think it's kinda fun, and important, to play around to find what works the best. It's like my little summer science project! I'm also open to suggestions if anyone has any. Of course, good ol' H2O is always good on the fly.

Ah, the first week of going in and meeting clients at 6:30 am...

I must admit I was not to thrilled to hear the alarm go off just after 5:30 this morning. After a couple cups of coffee and my daily oatmeal and eggwhites, I was off to the HKC just before 6:30. Following what I thought was a solid session (it is amazing how different the place looks inside before the sun completely rises), I got on the treadmill for some intervals. After completing a 14.5 miler over the weekend, I needed to take some of the impact off. In true "Jon-like fashion" :), here is the workout:

5 Min: Warmup at 9.5/mi. pace
3 Min x 6:00/mi. pace
90 sec @ 8.15/mi pace
3 min x 5:45/mi
90 sec recovery
3 min x 5:45/mi
2 min. recovery
3 min x 6:10/mi
1 min. recovery
2 min x 5:52/mi.
5 min x 8:30/mi
2 min x 9:00/mi.

...if one is to replicate this, be sure to grab the front bar while dialing down the belt speed! I followed up with work on the cables and upper body weights. Not a bad way to start off your day!