Kelocity.com

A runner with an appetite for adventure!

Training with Music September 23, 2011

Filed under: Running — Kelocity @ 12:02 pm
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Um. I looked at the calendar today and realized that I have just 23 DAYS til I run walk my next half marathon!

That’s like THREE WEEKS away! Oops. Guess I’m going to have to rely on all the walking I did in Europe for my training (I had multiple 13-17 mile days in there, so trust me that it counts as something!)

Even though I’ve let running fall to the wayside this year, I’m still getting out and walking multiple times a week. Irving has gotten back into a workout habit and we’re using our evening walks to catch up, get some fresh air and stretch our legs a bit. We’re both 100% committed to a healthy marriage and I’m glad I keep half marathons sprinkled throughout my calendar to keep me focused.
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The other thing that motivates me to get outside and exercise is some good music. For years I used to run without an ipod, I used to like just listening to my feet hit the pavement and zoning out. But now I need something in my ears to keep me going.

I didn’t get compensated at all for writing this, but it was interesting so I thought I’d share. I got an email yesterday from someone who runs the website RunHundred.com.  The site has lists of songs that are perfect for working out and they are categorized by “beats per minute”.  Then you can decide how fast or slow you want your music to be for whatever workout you have planned and download accordingly. They also have an app that you can add to your smartphone and it will sort the music you already have by BPM.

I always thought Green Day was great for running because all of their songs seem to match my cadence and I can run to the beat. But this site has a bunch that I am definitely going to bookmark for future use. They also have mixes and suggested playlists for the gym too.

And in case you are interested, here’s a list of the top 10 workout songs this week, according to votes placed at RunHundred.com:

Pitbull, Ne-Yo, Afrojack & Nayer – Give Me Everything (Sidney Samson Remix) – 129 BPM

Nicki Minaj – Super Bass – 128 BPM

Switchfoot – Dark Horses – 83 BPM

Gym Class Heroes & Adam Levine – Stereo Hearts – 90 BPM

Lady GaGa – Edge Of Glory (Bare Noize Remix) – 140 BPM

Pitbull & Marc Anthony – Rain Over Me – 128 BPM

Nadia Ali, Alex Kenji & Starkillers – Pressure (Alesso Radio Edit) – 129 BPM

T.I. & B.o.B. – We Don’t Get Down Like Y’all – 92 BPM

LMFAO, GoonRock & Lauren Bennett – Party Rock Anthem (Russ Chimes Remix) – 129 BPM

Alexandra Stan – Mr. Saxobeat – 129 BPM

To find more workout songs-and hear next month’s contenders—folks can check out the free database at RunHundred.com. Visitors can browse the song selections there by genre, tempo, and era-to find the music that best fits with their particular workout routine.

 

WHAT IS YOUR FAVORITE WORKOUT SONG AT THE MOMENT?
I need some more suggestions. I’m currently listening to Green Day, Cold Play and Adele. Apparently my ipod’s  “beats per minute” has a pretty low cadence!

 

4 Miles. Boom! April 10, 2011

Filed under: Running,Workout — Kelocity @ 9:20 am
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The Ragnar Relay is just five days away! I definitely don’t want to have ‘dead legs’ (which sometimes happens to me when I don’t run for a few days), so this week, I want to make sure I do a couple of miles each day. Not too much, but just enough to get the blood moving and my legs ready.

This morning I had a banana and some peanut butter and headed out the door. It was PERFECT weather, low 50s, cool breeze. Ideal for running, although it did warm up towards the end.

I had trance music pumping through my ipod (Fun Fact: I love Trance and Techno music!) and I just enjoyed the run.

While Running, I….

…ran past Warner Brothers Studios (I love living in LA!) and I saw a poster for the 40th Anniversary DVD release of A Clockwork Orange. Wow, 40 years? It’s a strange movie, but I really liked it!

…freaked out when I thought a pit bull was chasing me (it turned out to just be a white lab who wanted to play).

…realized that I really like the dresses the lady in the T-Mobile billboards is wearing.
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In the end, I ran a little over four miles, but I stopped the Garmin right at 4.00 because I really like round numbers.
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I really felt like I could have run another 3-4 miles, but I was happy to finish strong knowing I had more in the tank. I hope that’s the case next week during the race too!

YAY Sweat! Ew!
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I was excited to try some Coconut Water today. I hear the electrolytes in it help hydrate you better than water can. And I love all things coconut, so I thought I would love it.
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Turns out, not so much. It had a strange smell that I couldn’t get over. I drank half and gave the rest to Irving. So sad, I really wanted to love it.

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Maybe I’d like it better if it was served out of an actual coconut with a straw. Yes. This looks much better.
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Have a great Sunday!

 

Sunday Runday March 6, 2011

Filed under: Ragnar,Running — Kelocity @ 10:54 am
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It occurred to me this weekend that since Ragnar is coming up in about a month, even though I’m already running, maybe I should look at the training schedule they recommend. Well I was surprised (I’m not sure why) that I’m supposed to be doing multiple runs per day to condition for the different legs during the event. Oops! So I printed it out and made a few changes to make it fit my schedule.
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Today, I was supposed to do a 25 minute run and then later in the day, another 25 minute run…. But my team was running at the Hansen Dam, so I went ahead and ran 5 miles this morning, and I’ll do another 2 miles tonight. It was a GREAT run this morning. I was chatting with some friends and I forgot I was even running. It was awesome. The sun was hot, but it didn’t matter, it was so nice.
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I feel so good right now. It’s all about making choices in your life that make you feel good and live healthy.
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I think I’m ready for spring. YAY!

 

Half-Marathon Training Begins (again)! July 26, 2010

Filed under: Running,Training,Workout — Kelocity @ 10:51 pm
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I’ve now been training for endurance events for over six years! I still consider myself “new” to the sport of marathon (and half-marathon) running, even though I have 8 half-marathons and 3 full marathons under my belt!

But I’m still a rookie and I need a training plan to prepare for my events in the fall. Here is my long run schedule I will be following more or less until the winter.

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It follows similar plans to those I’ve had in the past. As much as I love marathons… it’s so nice to not see any 15-mile or 18-mile days on there. 🙂

I got off on the right foot today (literally)! Irving and I walked 2 miles before work this morning and then I did a 3 mile hike after work.
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LA has been having some unseasonably cool weather lately and it’s perfect for hiking!
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So I did a total of 5 miles, and it felt great!

 

Come run with me! March 18, 2010

Filed under: Marathons,Training — Kelocity @ 9:51 pm
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I am absolutely loving these bright sunny evenings. I came home today and I just couldn’t wait to go outside and play. It felt like the middle of the day! Blue skies, slight breeze and totally sunny. 


The minute I came through the door I was already changing into my running clothes. I forced asked nicely if Irving could come film me doing a little bit of running. We went to a nearby park and just enjoyed the sunlight for a little bit. 

So, if you’ve ever wanted to come on a run with me, here’s your chance! Enjoy!
 

So there you go, I hope you enjoyed it. Are you as sweaty as me?

And if you’re wondering how we got some of those high angle shots… Irving climbed a tree for me! That’s love!  



I just can’t believe that exactly ONE month from today, I’ll be a Boston Marathon Finisher! Where did the season go?! I think most of my anxiety has passed and now I’m just super excited. 

Don’t forget that it’s not too late to support me! Visit www.rundfmc.org/2010/kelleyl . Every little bit is helping Dana-Farber get closer to a cure! And anyone who donates any amount is automatically entered to win the autographed LA Galaxy soccer ball! All the players including David Beckham have signed it!!! 

If you can’t contribute financially, Dana-Farber is looking for Volunteers to be at their official cheer stations! If you’d like to be a part of my official cheer squad at Mile 25, you can find info here

Wish me luck in the final 4 weeks!!

 

I eat Half-Marathons for breakfast…. January 30, 2010

Filed under: Marathons,Training — Kelocity @ 5:32 pm
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Today’s run was nothing short than perfect. I wasn’t sure how my shins were going to hold up. I’ve been doing a lot of icing, massaging and advil.

But I heard that advil is actually pretty dangerous to runners…. so I stopped doing that immediately. I have to research it a little bit more. But all week, I’ve been nervous to do a long run without Advil. I actually thought I would just do 3-5 miles and have to call it quits, but I went out there today and conquered those 13.1 miles!

I started out with some of my friends from the LA Racers. But they were all doing 16 miles, so I just put my new ipod on, and ran my own race. I actually kind of like running with music now. Why didn’t anyone tell me how great it is?! I’ve been a distance runner for 5 years now, and I had never trained with music before. I was dancing and singing the whole way. It was great! 

I fueled with some Orange Shot Blocks and a Vanilla Bean Gu. I was a little nervous to try the Gu, I actually waited until Mile 11 to try it (in case it had any ill side-effects! I have a sensitive stomach!) But I liked it. I couldn’t eat the whole thing, but it definitely gave me energy. 

I finished all 13.1 miles doing 5:5 intervals (my new favorite). 

Here are my splits:
Mile 1- 12:23
Mile 2 – 12:05
Mile 3 – 12:51
Mile 4 – 12:49
Mile 5 – 13:25 (refuel at the car)
Mile 6 -12:58
Mile 7 -12:16
Mile 8 -12:14
Mile 9 – 12:07
Mile 10 – 12:19
Mile 11 – 13:12
Mile 12 -12:26
Mile 13 – 12:05
Mile 13.1 -1:02

Total time: 2:44:11 (And for those of you keeping track, that’s a non-race half marathon Personal Record for me… by 3 minutes!)

I finished strong, sweaty and giddy!


Right after getting back to my car, I devoured 2 clementines!

Nature’s candy!

Tonight, I’m relaxing, icing and stretching….. and celebrating an amazing run. Half way there!!!

 

Advil is my new best friend… January 24, 2010

Filed under: Marathons,Training — Kelocity @ 2:58 pm
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So this week was a tough one for me. My shin splints were really flaring up. Earlier in the week, I went out and bought some ace bandages to wrap them. I thought maybe the compression might help? It felt ok, but I tried to do Jillian Michael’s 30 Day Shred, and before the warm up was even over, I knew there was no way that was going to happen. Shooting pain in your shin is never a good sign. I sat and cried because I was so frustrated. Sad. 

But this morning, I was determined to still get my milage in. I popped some advil  and headed out to Balboa Park for a 10 mile run. We had a great group out there today, and the weather was PERFECT. I had my new dri-fit ski band on, and some gloves to keep my hands warm. 

I ran the first 5 miles with my friend, Vicki. We had some great conversation as we enjoyed the scenery. The miles were flying by! We even added an additional mile in there, so instead of doing 10 miles today, I ended up doing 11!! And then I ran the 2nd 5 miles with my friends Peter and Tim. Peter is also doing Dana-Farber, and today was his birthday!!! And not only that, he is celebrating being in remission from cancer for the 2nd time! There was a lot to happy for this morning. Both those guys are super fast, and I was impressed that I was able to keep up with them. 

Around mile 9, I started to lose my momentum. I could feel the advil wearing off a little, and I felt like I hit “the wall” (oh man, what am I going to do when I really hit the wall at mile 18 during the marathon?!) I was urging the guys to go on ahead, but they refused. They kept me going and made sure I didnt stop. 

Tim was my personal motivational speaker today. He kept reminding me why I was out there today. My decision to train for a marathon comes with pain and tears. But there are so many cancer patients out there who don’t choose their pain. They physically don’t have a choice, they have to push forward every single day. My marathon training is literally saving lives. I almost cried at one point, it really drove home the point. 

Then we started doing a little meditation during running: feel the air come into your lungs. Feel the oxygen in your veins. Your hands feel loose. Your shoulders are loose. Your legs are gliding across the gravel. I suddenly felt lighter and faster and we were able to push through and finish all 11 miles at a somewhat decent pace. 

I did 5:5 intervals for the entire 11 miles. Total time = 2:14:03

MILE SPLITS:
Mile 1 – 12:22
Mile 2 – 11:51
Mile 3 – 12:57
Mile 4 – 13:16
Mile 5 – 13:02
Mile 6 – 11:13
Mile 7 – 11:11
Mile 8 – 11:46
Mile 9 – 11:56
Mile 10 – 13:05  (The wall!)
Mile 11 –  11:22

I am just constantly impressed at these times because that includes walking for 50% of the whole run. I walked 1 hour and 7 minutes and still had times like these. That is definitely going to save me during the actual marathon.

And since it was Peter’s birthday, we all headed out to breakfast. Before we even ordered, we devoured almost a whole cake! Breakfast of champions, yes?

I did burn 1100 calories this morning, so I guess it wasn’t so bad. haha. What a great way to celebrate a beautiful Sunday morning.

To support my fundraising, please consider a donation to Dana-Farber here

 

 
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