2 more runs

Well, it looks like I’m starting to get the exercise habit re-established once again.  I’ve been doing cardio consistently now every other day for 2 weeks.  Two more solid runs since the last update.

Monday, 8 September 2008
Bright sunny, beautiful day. Hot and humid to start at 10am.
4 mile run = 35:38 minutes (8:50/mile pace)
With 1/4 mile warm-up and 1/2 mile cool-down

Wednesday, 10 September 2008
Overcast, very humid and about 75 degrees at 1pm.
4 mile run = 35:40 minutes (8:50/mile pace)
With 1/4 mile warm-up and 1/2 mile cool-down

My pacing is starting to settle into a groove with both runs being almost identical in total time. Next outing I need to increase the mileage again – will see how my body reacts to a 5 miler.

Jogging with my girls

My new training partners

Wow!  I am totally blown away by my two wonderful daughters!  Grace wanted to go with me and Emma today on our jog.  Emma and I have been out a couple times now here in Spain, but this was the first outing for Grace.  They both did fantastic.

After Emma led us in our stretching, we walked 0.25 miles down hill to warm up.  Then we jogged for 1.75 miles down in the valley, stopping halfway for some much needed cool water.  Gracie chimed in, “my armpits are the hottest…do you have any extra water?”  Upon our return to the base of the Montgo, we walked 0.5 miles back up the mountain to finish.  Both girls made sure to beat me back home.

I’m simply amazed that my girls could both go out and do a 2.5 mile route, without one tiny complaint or question on when it will be over.  Emma even said (showing off a little to her sister), “I feel like I could run on forever” and then proceeded to demonstrate her cardio prowess by sprinting up the last steep, steep hill in front of the villa.  Guess I’m going to have to start her on some hill intervals/sprints for real…

Talk about putting a huge smile on your face!

Run on September 5th

A very quick update on my run yesterday.  My Garmin still won’t connect to my PC, so this limited data is from the watch itself.

Wow, was it hot!  I got completely clobbered at mile 3.5 and had to walk a couple times to catch my breath.  The heat and sun were oppresive!  The sweat was coming out of every pore in my body.  I used both water bottles on the run to cool myself off and rehydrate.  Need to start getting my runs in much earlier to avoid the heat.

Friday, 5 September 2008 at 10:00am
Bright, sunny, beautiful day and a hot 80 degrees to start
4 mile run = 36:17 minutes
1/2 mile warm-up
Mile 1: 8:29 pace
Mile 2: 8:51 pace
Mile 3: 8:55 pace
Mile 4: 10:03 pace
1/2 mile cool-down (I needed this!)

Key outcome = glad the run was over & I could jump in the pool

I Hate MS Windows!

I love my GPS

OK, OK I know this is a blog about an expat’s health & fitness, and not PCs and technology, but I hate MS Windows!  I have a great GPS watch, Garmin Forerunner 305, and it plugs into my laptop via a USB cable.  I can then run a fantastic training center program that keeps track of all the details about my exercise routines.  It’s really quite a cool little program.  You can set up different workouts for all sorts of actitivities, including biking & running.  I set it up to monitor my pacing, keep track of mileage, run intervals, do speed work, etc.

Now the issue.  MS Windows decided it no longer wanted to recognize my GPS device.  After using the thing for well over a year, all of a sudden it won’t allow me to download my training data.  I just spent 2 hours this morning troubleshooting the stupid problem.  Downloaded new device drivers, updated my software to newer versions, and even consulted the resident villa IT person, my wife (thanks Dee!).  All the Garmin stuff appears to be working.  But I keep getting hung up during the installation wizard because MS Windows needs to install the drivers and it won’t recognize the Garmin.  I really hope I can get this solved soon.

Thanks for letting me blow off some steam and vent!!!

Running with a new friend

Went for a run this morning and decided to increase the mileage a bit as my progression has been good so far.  Kept a great pace through mile 2.5 then literally ran into my friend Caroline (one of my very few friends so far here in this new place).  She was headed in the opposite direction, so we joined up, and I slowed my pacing down a bit to match hers.  Finished off through 4 miles doing some trail running in les Valls.  Thanks Caroline for showing me the paths…wouldn’t have found them on my own. We’re going to try and hook up a couple times a week once school starts. I haven’t run regularly with someone since I was in high school. Should be great fun!

Wednesday, 3 September 2008 at 10:15am
Bright, sunny, beautiful day and about 75 degrees to start
4 mile run = 37:29 minutes
Total elevation change = 728 feet down + 728 feet up
Warm up: 1/2 mile
Mile 1: 8:51 pace
Mile 2: 8:53 pace
Mile 3: 9:20 pace
Mile 4: 10:25 pace
Cool down: 1/2 mile (walk/jog back up el Montgo)

Key outcomes = It feels good to be running again!

4.5k Road Race: Pena La Bufa in Javea Spain

I made it!

Woohoo!  I finished…and I did pretty well considering my thoroughly extensive training regime of 2 short runs prior to the big event.  I didn’t even come in last!  I’m sure there were some kids and partially immobile retirees behind me somewhere.  Now that I mention it, most of the kids finished ahead of me.  My youngest daughter, age 6, was observant enough to point out that “Daddy, you didn’t win.”  Yes, I did.  Don’t you see that big smile on my face?

The race started at 10am yesterday, on a hot, hot sunny day at the southern end of Javea (also known as Xabia in Valenciano) and ran north along the Mediterranean Sea through L’Arenal (the sandy beach & boardwalk area) and into el Puerto (the port).  The participants were almost entirely spanish athletes that belonged to the various local running clubs.  And they all wore official-looking, matching race gear.  I was one of very few expats to be involved.

My final time according to my Garmin Forerunner GPS watch was 22:54 minutes over 2.73 miles (a 8:22/mile pace).  If anyone else uses this watch please let me know.  I need to figure out how to change my training from miles to kilometers.

Waiting to get my time

My “official” Spanish time was 23:45 minutes.  This was a small race, and the finish line was not well managed, or maybe it was and I’m still getting used to how things are done here.  As soon as I finished I stood in a bullpen area and waited in line for about 1 minute before it was my turn for a race official to scan the barcode on my bib and issue my time.  I guess everything in Spain does really have it’s own pace to it!  Take your time.  No hurries.  Slow down and enjoy life.  Yes, but I just finished a race and I want my accurate time!  Oh well, moving to Spain is in part about learning to look at life a little differently than we do in the states. By the way, check out how refreshed I look compared to the pack I arrived with…they look completely spent!

I had a fantastic time and felt wonderful afterwards.  Winded, yes, but wonderful.  At the end of the course the local supermarket Mas y Mas sponsored the “refreshments” of hot, liquid cups of pure chocolate and pastries for dipping.  Hello!?!  There must be over 1,000 calories in those things!  I could have used a Gatorade and a granola bar.  Couldn’t quite get up the stomach to try it…particularly after a sweaty run.  Maybe next time.

Run #2 in Les Valls

Got up this morning, had a great cup of dark espresso, some full fat, strawberry yogurt (yum!) and was ready for another run.  I rested yesterday to let my legs recover from the 1st run on Wednesday.  I woke up a little stiff still, but was ready for my last day of preparation before the race on Sunday – all of 2 runs!?!?  I know this is not the way it’s supposed to be done.  My former trainer, Matt Hoskins, back in Boulder, CO is probably wagging his finger at me right now.  “Scott, after all I’ve taught you, you know better!”  I do, really.

Run #2 on Friday, 29 August 2008 at 9:45am
Bright, sunny, beautiful day and about 75 degrees to start
3 miles total = 26:52 minutes
Total elevation change = 475 feet down + 475 feet up (rolling terrain)
Warm up: 1/2 mile walk
Mile 1 = 8:08 pace
Mile 2 = 8:38 pace
Mile 3 = 10:05 pace
Cool down: 1/2 mile walk

I seemed to have made an improvement already vs. the 1st run.  Got the total time down to less than 27 minutes for the 3 miles.  Part of this clearly came from a slighly flatter run in the valley instead of climbing the Montgo.  I don’t like the pacing, as I started off way too fast, and slowed during the course of the jog.  Not the way it should be done.  Mile 3 had more ascent than the previous 2 miles, and it showed in my time.  Still, considering this was only my 2nd outing, I feel good about the results.  Plus, the legs feel a lot better than last time.

Key outcomes = solid effort and no new blisters!

Oh no! A race already!

Yesterday I went for my first run in over 2 months.  It went well, considering my utter lack of physical activity this summer.  But when I returned to the villa, a new friend of ours had stopped by.  She’s a runner too.  And apparently there is a whole series of roadraces here in the Javea and Denia, Spain area.  Everything from 5ks to half marathons.  There is even a nasty 15k that goes straight up the mountain, el Montgo.  Great, sounds like a ton of fun, once I get into shape again.

But, you guessed it…there is a 5k race this Sunday, only 4 days away.  She signed me up for it.  Uh oh!  This could be really ugly.  I’m sure I’ll finish.  It’s only 5k afterall.  But, I really don’t want to be the last guy across the finish line!  So, I’ll check my ego at the door and give it a go.  Will put the play-by-play on the Blog when done.  The website is in Valenciano, but give it a click if you are interested www.somesport.com

Hasta luego!

My first run in Javea, Spain

Today was the first day since June 7th that I put on the running shoes and hit the road.  My family moved to Spain on June 9th, and it’s been hard to keep up my training with all the travel and moving around.  Add in the cervezas for lunch and dinner, and the fabulous food…well I’m sure you get the picture.  It’s not pretty!  But this weekend we finally settled into our new villa in Javea, Spain.  So more excuses – time to get training!

This Blog will journal my progress and thoughts as I get my 41 year old body back into decent shape.  I hope you’ll come along with me…

RUN #1 on Wednesday, 27 August 2008
10am, slightly cloudy, probably about 75 degrees (hot!)
3 miles total = 31:25 minutes
Mile 1 = 8:14 mins.
Mile 2 = 9:04 mins.
Mile 3 = 14:07 mins. (ouch!)
Elevation change = 750 ft down + 750 ft up (the Montgo)

It was a hard, hard run today.  The first half mile was down hill, which felt great on the lungs.  But the knees and feet were beaten into submission right from the start.  Next 2 miles went by quickly as they were reasonably flat in les vals (the valley).  Then back up the steep mountain for a 750 ft climb in the last half mile.  Absolutely brutal.  Had to slow to a walk & jog.

Felt tired, but motivated afterwards! Jumped into the pool with my clothes. Perfecto!

Key outcomes = 1 blood blister on my middle, left toe & a great feeling of getting started!