Alien Invaders :: A New Online Course

Most of you are aware that I am a licensed teacher in Oregon. My teaching certification expires every 5 years and if I am not in the classroom I am required to take college courses to keep my license current. A year ago, just prior to renewing my certification, I took an online course through The Heritage Institute.

The Heritage Institute offers continuing education for teachers through workshops, field courses, global travel studies and distance courses. I was very impressed with the diversity of courses available as well as the professional manner in which the courses were delivered.

A few months after completing the course, I put together a course syllabus and submitted it to The Heritage Institute for consideration. To my delight, they accepted my proposal! Alien Invaders: All About Invasive Species is now listed as one of their newest course available.

If you need to renew your teaching license or are simply interested in learning more about invasive species in your area, please consider this course.

Calculating Training Paces

I've set up my training plan... 3 hard run days ... 3 easy days (days in which I will swim) ... and an optional day for rest, family hike, or an additional easy run day.

The 3 hard days involve Speedwork, Tempo Runs and Long Runs.

Speedwork:
The plan uses three distances--400, 800, and 1600--which should be done on a track or well-measured flat trail. Warm up with a 10 to 20-minute jog and cool down after your session with a 10-minute jog. This helps prevent muscle strains, and will keep your legs fresh for the next session.

To calculate my training paces, I use the following guidelines:

• 400s--HMP, minus 75 seconds, divided by 4
  
• 800s--HMP, minus 65 seconds, divided by 2
  
• 1600s--HMP, minus 45 seconds
  

My half marathon PR is 1:49. This equates to an 8:22 mile.

Therefore, calculating speedwork paces gives me 400s = 1:46 / 800s = 3:38 / 1600s = 7:37.

Looking farther - if I could maintain this pace for a marathon, I could finish in 3:37. Logically, I won't be able to hold that... so a more realistic marathon goal pace that still enables me to qualify (with a tiny bit of wiggle room) is 8:33. My magic number.

Tempo Runs:
The tempo run does two key things: It enables me (the runner) to keep running at a faster pace and it also trains me to keep running beyond my comfort zone, which is what I must do in a race. The key here is a good relaxed warm-up jog, then a gradual shift into my tempo pace, followed by a relaxed cool-down jog.

Tempo Pace is calculated at HMP minus 15 seconds which equates to 8:07.

Long Runs:
Without the strong, steady, endurance-boosting long run, speed workouts and tempo runs would gradually wear me down. When training for a half marathon, start at seven miles and work up to 12, which is short enough not to warrant extended recovery, but long enough to give you that all-important "mileage confidence" for race day.

Long Run Pace is calculated at HMP + 30 seconds per mile ... 8:52.


Let the fun begin.

OTN :: We are traveling today, so I will have to take a rest day.

10 Minutes EASY

I almost didn't get my run in yesterday. As is typical on Tuesday, we were caught up in school work and projects. I was in the midst of making an early dinner (tomato dill soup) when I glanced at the clock, it was 3:40 p.m. and we needed to depart at 5:00 to make it to the kids' Taekwondo class. It was crunch time. Sweetie had just started playing her new Plants vs Zombies game as a reward for getting her school work completed - Buddy was engrossed in observing her play. It was the perfect time.

I thereby jumped on the treadmill and opted to do the first speed workout of my new plan. I put one together by meshing a few others - FIRST, Runner's World, and Pfitz - essentially creating my own, much as I have always done. As prescribed, I was to run 10 min easy warm-up, followed by the main set of 4 x 400, and finishing with another 10 min easy. As I haven't really been running, I opted to go with a 10 minute pace on the warm-up and cool-down. For the 400s, I had neglected to look up my training pace so I just went with 8:00 min miles.

I barely had enough time to squeeze it all in when it was time to go. A friend posted on Facebook that the Footzone Performance Group (a training group I'd love to join if I didn't have family responsibilities) also resumed their workouts ... they did 10 repeat 400s. I wish I had done more but I did what I could, what I had time for and that is what is important.

This morning, I read in the weekly newsletter from Footzone their tip for the month is 10 Minutes EASY. "We all get pressed for time and try to squeeze the longest possible workout into our lunch hour. Sometimes you're just so excited to get out the door that you can't help but go full on. This month's tip is simple: don't. Take the first 10 minutes of any activity and GO EASY. REALLY EASY! This is the best possible way to warm up and actually enjoy your run, walk or ski. Plus, you won't get any less out of your workout. If you're fanatical about pace or heart-rate or whatever, you can always start your watch after the first 10 minutes. You make the rules, but give your body that time to settle in for what's ahead."

I gave myself a little pat on the back. That is just what I did.

OSN :: 700m warm-up; 6 x 25m breaststroke drill; and 3 x (50, 100, 150, 200) = 23500m

Elevation DOES Make a Difference :: 1 Hour Postal Event

For the past couple of years, I have been participating in the USMS Postal Challenges. The objective of the One Hour Postal in January is to swim as far as possible in one hour in any pool you choose that is 25 yards or longer. Some people do the One Hour Postal event for competition, while others do it for fitness. To gauge my level of fitness is my primary reason for participating. Additionally, the team also earns points for participation so coach always urges us to take part. Throughout 2009, I had been in a training slump. Brought on my injury and possible burn-out, I wasn't able to run much last year. I know this has affected my swimming. I was curious to know just how much.

Before I go into detail about yesterday's swim, I'll recap quickly the previous Postal Challenges I have participated in years past.

Nov 2008 - 3000m - 57:36
Jan 2009 - 1 hour - 3160 yards
Nov 2009 - 3000m - 57.29.99

Going into the swim today, I was feeling very comfortable. I just wanted to swim. My goal, of course, was to exceed 3000m. I had hit that mark in under an hour in November (3000m Postal Challenge) - I felt confidant that I could do it again.

I swam the second heat - recording splits and timing for my swim partner, Scott. He, too, had hopes of exceed 3000m. He started out strong and though his pacing was solid... it was just a little too slow. In the end, he hit 2975m when the horn sounded.

Foreshadowing what would happen to me. I started out strong - my first 100 split was 1:41 (50 and 51 sec each 50m). Faster than what I generally swim during the repeat 100s that we swim regularly on Fridays. For the next 300m, I was solid at about 58 sec per 50m. From that point on, however, my pace slowly declines. Solid 1:00 splits for the next 500m then I slipped to 1:04 which is where I stayed for most of the swim. Urgh! At the horn, I was just a smidge shy of 2900m which equates to 3171.478 yards. Slightly farther than last year. I'm okay with that.

When I swam it last year - we were at the coast so I swam the event in my home town pool nearly at sea level. This was an older pool and was constructed at the more common 25 yards. I feel very strongly that the pool length and the elevation played a big part in my performance. Next year, I may very well make plans to be on the coast again.

Next month, the Tualatin Hills Barracudas is hosting a February Fitness Challenge. An annual postal fitness swimming event held during the month of February to promote fitness through swimming by encouraging individuals to swim regularly and track the results during a one month period. I'm already tracking my swimming meters for Go the Distance. I am now wondering if I couldn't swim at least 500m each day ?? A 28 day swimming streak? Probably too overzealous.

A Serious Blue Funk

Perhaps it is the weather. Perhaps it is the fact that I haven't been running much at all. Perhaps it is the fact that I'm getting older and thereby less energetic. Perhaps it is burn-out. Whatever the reason, I have been seriously bummed these past couple of weeks. No energy. No desire to do much. Thoughts of dropping activities. Just a general overall yuck. I hate this feeling.

What happened to my overachieving, energetic self? What happened to my normal?