The Green Girl's Track Workout

Coach Steve leading the Sole Runners track workout

Last Tuesday, the Green Girl attended the first Sole Runners track workout of the season at her alma matter, Long Beach State.

We started off with ChiRunning body looseners and then Coach Steve had us warm-up with four easy laps around the track.

Sole Runners doing ChiRunning body looseners

Next, he had us do some 100 meter drills.

As usual, I refrained from participating in the crossovers because I am terrified of spraining an ankle again.

After the drills, we walked a lap and then Coach Steve instructed us to run a lap as fast as we could and then cool-down with a walk about 50 meters out and 50 meters back to the start where we could repeat the process all over again.

Sole Runners post-run yoga

Since I started training for Tour DaVita with Lexa, I've been alternating between running and cycling every other day.

I also stopped running with Mr. Green Garmin because it seemed like a hassle to change all the display settings back and forth between miles per hour and pace every day.

I forgot to change Mr. Green Garmin back to pace so I had no idea how fast I was running during the track workout because he was speaking to me in miles per hour.

All I knew was that I was passing runners who were doing 9:20/minute miles and Coach Steve said I was looking good.

I was focused on only one thing - relaxing my body.

Sole Runners post-run yoga

Coach Steve led the post-run yoga as the sun set over the college campus.

When I got home and uploaded my workout, I was thrilled to see my numbers. I couldn't believe how fast I had run. I had averaged between an 8:40 and 9:20 pace.

I've really been pushing myself lately and it felt good to see some results.

The Green Girl's Visit To The Mile High City

The Green Girl and Jill from Run With Jill at Pinkberry Downtown Denver

The Green Girl visited The Mile High City, Denver, this week for work.

Jill from Run With Jill generously offered to pick me up from the airport.

It was so much to hang out with Jill. We had Mexican food for lunch, walked along 16th Street Mall, and then we stopped for a treat at Pinkberry.

The Green Girl with Cindy and PJ

Later in the evening, a fellow Angelman Syndrome family, Cindy and PJ, came by my hotel so we could meet.

Cindy and I chatted as we strolled up and down 16th Street. PJ enjoyed the sights and sounds of the street performers before they headed home.

When I asked Jill for running recommendations at lunch, she'd suggested Cherry Creek Trail.

Cherry Creek Trail is a 40-mile route that begins in downtown Denver and connects the cities of Parker, Centennial and Franktown.

Mr. Green Garmin's altitude of 5,253'

More than one person made a comment about the altitude but, thankfully, I didn't experience any unusual shortness of breath or dizziness on my runs.

I really enjoyed running around Downtown Denver but the Cherry Creek Trail was definitely the highlight.

Cherry Creek Trail

I liked how the cyclists are separated from the pedestrian path. I was much more relaxed knowing I didn't have to worry about getting hit by a bike.

I wished I could go for a longer run to explore more of the trail but my time was limited by early morning work sessions.

I thoroughly enjoyed myself in The Mile High City and look forward to visiting it again in the future.

Lexa's Maiden Voyage on the Long Beach Bikepath

The Green Girl's Lexa getting ready for her maiden voyage

The Green Girl took Lexa out her maiden voyage on the Long Beach Shoreline Pedestrian Bikepath this morning.

I slipped on my green Schwinn Women's Starlet Wave Helmet, pulled on my fingerless leather weight gloves, and headed out to the beach path just as the sun was starting to rise.

Switching Mr. Green Garmin to Bike Sport Mode

I switched Mr. Green Garmin to Bike Sport Mode before I walked Lexa down the fairly steep incline to the beach path. I wasn't ready to make a downhill biking debut.

When I reached level ground, I gingerly stepped over my bike, put my right foot on the pedal, and pushed off.

Long Beach Shoreline Pedestrian Bikepath

I wobbled a bit but quickly found my balance.

It was a beautiful morning. The water was silent and still and it reflected the city lights like a mirror.

The wind blew through my hair and soothed my soul.

Looking down at Lexa's handlebars

Everything felt just right. As my legs pumped, the rest of my body relaxed.

I was surprised to feel so little tension on my arms - I had expected a lot more pressure and strain on my wrists.

Even my biggest concern, the seat, was a non-issue - at least on this short and flat 9 mile ride.

I even took Lexa into the bathroom stall with me

It was amusing to glance down at Mr. Green Garmin and see the miles fly by.

When I stopped for a bathroom break, I rolled Lexa into the stall with me.

I wasn't going to risk leaving her outside unattended.

Lexa posing with the Queen Mary

I truly enjoyed my first foray into the world of cycling and I'm looking forward to learning how to ride properly.

The search for a road bike small enough for my short legs was an ordeal of epic proportions but Lexa was truly worth the wait.

The Green Girl's New Year's Run

The Green Girl went for her first run of 2011 this evening.

I decided to start off the year with some hill work so I headed over to Signal Hill.

After an unusually intense day at work, it felt really good to get out and feel the crisp air fill my lungs as I hit the pavement.

From the top of Signal Hill, I paused to catch my breath and I took the opportunity to look out over the city.

It was one of those runs where I felt like I was flying but when I looked down at Mr. Green Garmin, he told me I was doing a 16 minute mile. Instead of pushing myself, I just disregarded the disconnect and enjoyed my run.

It was a beautiful night and the perfect way to start off the New Year.

Garmin Premium Heart Rate Monitor Review

A few months ago, the Green Girl purchased a Garmin Premium Heart Rate Monitor (Soft Strap) from Heart Rate Monitors USA.

This was a replacement for the heart rate monitor that shipped with Mr. Green Garmin.

I found the original strap to be uncomfortable. Although the plastic was fairly flexible, it still caused chafing and left marks.

While searching online for anti-chafe solutions, I was directed to DC Rainmaker's comparison of the original strap, the Premium strap, and a newer version of the Premium strap in his Garmin Edge 800 In Depth First Look Review blog post.

You can imagine my disappointment when my Premium Heart Rate Monitor arrived and I realized I had received an inferior current model.

I decided I would give it a try and if I had problems with it, I would contact the manufacturer and try to exchange it for the latest and purportedly, greatest.

The Premium model features a snap enclosure on both sides as opposed to the 'twist and secure' on the stock strap.

I had concerns the metal snaps would loosen and become less effective but this has not been the case.

The strap is extremely easy to put on and take off.

Instead of extending the flexible plastic like the stock model, the chest transmitter contacts are built into the soft strap.

The first time I went out for a run with the Premium strap, I tucked it under the bottom band of my sports bra just as I had worn the previous model but the plastic piece was too bulky.

The next time I wore it, I lowered it so it was just below my sports bra and that worked out perfectly. It's so comfortable that I often forget I have it on.

I love my Premium Heart Rate Monitor. I'm also pleased to report I have not had any reading issues.

The Green Girl's Sunday Bolsa Chica and City Run

The Green Girl missed her Saturday morning Sole Runners run because she had to attend an Advanced Topics Seminar (ATS) on Special Regulations and Requirements for the Healthcare Industry.

In order for me to maintain my Project Management Professional (PMP) credential, I must accrue 60 Professional Development Units (PDUs) every three years and this involves attending meetings and training courses on a regular basis.

One of the Sole Runners, Michelle, joined me for an early afternoon run at the Bolsa Chica Ecological Reserve.

As we ran, the occasional raindrop fell from the dark stratus clouds low in the sky.

It had been awhile since I had the opportunity to run on dirt and I was thrilled to feel the soft, uneven ground beneath my feet.

As the drizzle become more consistent, large breaks of clear blue sky appeared in between the grey clouds.

There are many things I love the cooler months and being able to run later in the day is one of them. In the summer, I feel like I'm always trying to squeeze a run in before it gets too hot or after the sun goes down.

I admired the ripples created as the ducks skimmed the water's surface in formation.

On account of the impending rain, we cut our run short but later on in the evening, I decided to go for a run around the city.

As I headed out, it started to sprinkle again. I wasn't expecting this so I didn't bring any rain gear.

As I continued to run, the drops became more consistent. I ducked under business awnings for temporary shelter from the rain as I ran.

Much to my relief, Mr. Green Garmin appeared indifferent to the precipitation.

Mr. Green Garmin Takes A Bath

Mr. Green Garmin 'Before'

Mr. Green Garmin's band has gotten awfully dirty from wear over the years.

I tried unsuccesfully to clean him up with wet wipes. I was hesitant to expose Mr. Green Garmin to any harsh chemicals so I avoided using any other types of cleaning products.

Mr. Green Garmin 'Before'

I searched online to see what other owners did for their beloved training partners to no avail.

Finally, I posted my question in the RunningAHEAD.com forums.

MilkTruck replied that he simply washed the band with soap and warm water.

Mr. Green Garmin 'After'

I felt ashamed that I had not come up with such a simple solution on my own.

I took Mr. Green Garmin into the bathroom and carefully ran warm water over each band before I applied some handsoap.

I was amazed by how easily the dirt and grime washed off. I used my fingers to scrub away all the marks. I cautiously ran one finger around the hydrophobic bezel.

Mr. Green Garmin 'After'

Once Mr. Green Garmin looked good as new, I dried him off with a paper towel.

I couldn't stop admiring how handsome Mr. Green Garmin looked on my run yesterday.

I'm sure he's relieved I've figured out a way to properly groom him prior to his debut abroad at the Athens Classic Marathon.

The Green Girl's Fitness Assessment

On SparkPeople, there was an article about do-it-yourself fitness assessments. I decided this would be a great way for me to measure progress for myself.

This do-it-yourself fitness assessment consists of three tests:

• The Pushup Test (measures muscular strength and endurance)
• The Crunch Test (measures abdominal strength and endurance)
• The 3-Minute Step Test (measures aerobic fitness)

I started off with The Push-up Test. I only do fist pushups now because of a bad right wrist. I did full pushups because I didn't realize the women's sexist chart was only for modified pushups. Unfortunately, my hands hurt too much for me to do an entire minute but I did manage to do 40 full pushups in 40 seconds. I spent the last 20 seconds rubbing my fists.

For The Crunch Test, I was able to do 76 crunches in a minute.
For me, the The 3-Minute Step Test was the hardest assessment because I'm not sure if I calculated my results correctly. I had to use Mr. Green Garmin to monitor my heart rate, my 'regular everyday' watch for the timer, and then a metronome for the cadence.

I'm also not sure how accurate Mr. Green Garmin's heart rate monitor is. According to him, my initial heart rate was 57. After three minutes of stepping on my 12" sofa minus the cushion, my heart rate was 112. After exactly one minute, it was 100 and then after another minute, it was 77.

I'm going to repeat these tests from time to time so I can compare my results.

The Green Girl's First Run of 2009

The Green Girl did her very first run of the year on yesterday.

I've been averaging a 15-16 minute mile on my Saturday morning runs. Since this was an 'Active Recovery' week and we would only be running for an hour, I was determined to pick up the pace.

I set Mr. Green Garmin's 'Virtual Partner' to a 12:30 mile. The Virtual Partner appears as a little runner that 'runs' with you.

For the first time since Mr. Green Garmin came into my life, I beat my Virtual Partner! When I saw my little digital body ahead of my Virtual Partner, I got so excited that I had to slow down and take a picture. Ha.

The group I run with trains using the Chirunning technique. Part of Chirunning is maintaining a steady cadence. To achieve this, a number of us carry a Seiko DM-50 Clip-Style Metronomes with us on our runs. I typically set my metronome to 82 but sometimes I will increase the speed to 85.

I found the continuous beeping to be an annoyance at first but I've grown accustomed to it and it really helps me maintain the cadence throughout my run. When I'm feeling tired, it's soothing to just zone out and just keep my feet moving to that beat.

I really pushed myself. I was getting pretty tired after 25 minutes and thought about taking a walk break but for some reason, I kept going. It was exhausting but it was a lot easier for me to push myself than it used to be. I think all the short, fast runs really are helping.

According to Mr. Green Garmin, I did a total of 4.84 miles in 59:01:24. The thing I am most proud of is the fact that I even managed to do negative splits. I did not think I'd be able to pull that off because I had pushed myself so hard going out. I averaged a 12:11 minute mile going out and a 12:09 coming back!

After the run, Coach Steve Mackel modified our usual post-run yoga to a standing-only session because the grass was too damp for us to use our mats.

The Green Girl Goes For A Night Run

This evening, I went out for a night run. It's been awhile since I ran in the dark.

I've been feeling a little bit under the weather so I figured a good run would help. For some reason, when I feel like I'm coming down with a cold, a good workout often makes me feel better.

When I did the Cool Running Couch-To-5k Running Plan, I did almost all my running at night. I was working full-time and attending graduate school at night. I would often run after my evening classes.

Since I live in the city, most of my running routes are well lit but as an added security precaution, I had gotten a pair of reflective armbands with flashing lights.

I started running in the spring so I never experienced cooler weather running until last winter. As an early Christmas present, my cousin, Ann, got me an ASICS Storm Shelter Microstretch Jacket. I love this jacket. It keeps me warm when I'm cold and the fabric side panels allow the jacket to breathe so I don't get overly sweaty (I sweat a lot!). It also ties easily around my waist when I warm up.

A couple of months ago, I ran across a reflective vest on clearance at Kmart for $6.00. I'm one Green Girl who can't resist a great bargain.

This week, I was at Tuesday Morning when I ran across a pair of children's stretch gloves for $2.99. I had been thinking about getting a pair of inexpensive gloves for my Saturday morning runs after Coach Gary Smith suggested wearing gloves to help retain body heat. The gloves worked out perfectly. On my run tonight, I was able to navigate Mr. Green Garmin's bezel without taking them off. I like how the palm side is rubberized, too.

Green Girl Running Update

I want to congratulate Kitzzy on her very first half marathon. I am so proud of you, girl! Whoo hoo!

My right knee is doing really well. I've been carefully keeping my feet really straight when I'm running and wearing a patellar strap on the weekend when I do my longer runs. And by longer, I mean slightly over a 5k. I guess I've been overcompensating for my bad knee and my left calf has been getting extremely tight. I don't want to push through the pain so I walk when it hurts.

Today, I was able to do about 50 minutes without any discomfort. When my left calf started hurting, I immediately stopped and walked the rest of the way back.

I'm really behind on my training schedule and I haven't done any interval or tempo training. The Surf City USA Half Marathon is on February 1, 2009. I have less than 2 months left to train but I don't want to push myself too hard and cause more injuries.

One thing Mr. Green Garmin has taught me is that I start out really, really slow. When I begin a run, I'm averaging a 15-16 minute mile. As I warm up, I increase my speed. When I'm in the "zone" I am usually just under a 12 minute mile. When I get tired, I tend to do a 13 - 14 minute mile. Before all I could do was divide time by distance so I never realized how much my speed varied.

Garmin Forerunner 405 with Heart Rate Monitor Review

Before I get into my review of the Garmin Forerunner 405, I must admit I had a hard time deciding between the older Forerunner 305 model and the newer 405.

I knew I wanted either the 305 or 405 because I wanted the heart rate monitor (HRM). Yes, I will openly admit that the fair superior color options of the 405 did make it more attractive in the cosmetic sense, but the Green Girl is also a fairly practical girl and I wanted a device that would be easy to use while running, accurate and reliable. I also want to mention if cost was a factor, I would have gone with the 305 without hesitation.

The most common complaint about the 405 was the fact that the bezel is rendered useless when it gets wet. There were quite a few negative reviews on Amazon mentioning this problem. The Marathon Mama actually contacted Garmin about this issue and posted an amusing blog entry about the ordeal. I had already purchased Drylyte Wristbands to wear underneath my future Forerunner because my skin not only sweats like crazy but is also extremely sensitive. Like I mentioned in my watch review, I can only wear fabric bands. Since I went for a really short run today and it wasn't raining, my Forerunner remained dry and functional. I'll update this review when it actually gets wet because I'm hesitant to dunk it in my sink just for testing purposes.

I had to plug my Forerunner in and let it charge for 3 hours before I could start playing with it. You charge the Forerunner using with this clip with 2 metal pins that make contact with 2 metal prongs in the back of the watch. The display lets you know if it's charging or not and when it's complete so there's no guesswork involved. Devices that communicate with me make me happy.

When you turn it on for the first time, it immediately goes through an initial setup. The nice thing about the startup "wizard" is that you get a quick tutorial on how to use the device. You also set preferences like time zone and whether or not there is a HRM present. The Forerunner detected the presence of the HRM right away and the ♥ appeared on the display. The instruction manual says you need to wet the HRM's contact points before it will work but I did not find that to be the case. I strapped it just below my sports bra line and worked just fine. It also acquired the satellite signals almost immediately.

I had expected the Forerunner to ship with a detailed manual but instead it comes with a fairly thin, CD-ROM sleeve-sized booklet.

It took me a couple of hours to really master the bezel. At first, I thought you had to touch and rotate from the 3 o'clock position back to 12 to move up one item and from 12 to 9 o'clock to move down but then I realized you could touch and rotate anywhere on the bezel. It's simply the notches clockwise or counterclockwise that drive the menu. I changed the "sensitivity" level to low because at the default medium setting, I kept accidentally doing things I didn't want to do.

The menus are really intuitive and it's easy to get the hang out of once you scroll through them a few times.

I also learned really quickly that it's a good idea to lock the bezel by clicking the 2 buttons on the right simultaneously so you don't accidentally tap it. I kept putting it down on the bed to read the manual and it was scrolling through menus and making changes all by itself.

The backlight is amazing. When lit, the display is crisp and easy to read. I'm looking forward to taking it out for a night or early morning run.

I downloaded and installed the Garmin Training Center and inserted the USB ANT stick into my computer. The ANT Agent immediately detected my Forerunner and displayed a unique number and asked me if I wanted to pair. I selected "Yes" and then my Forerunner displayed the same number and I clicked "Yes" to complete the process. Unfortunately, after that initial agreement, they stopped communicating with each other. I rebooted my computer several times and even reset the Forerunner to factory defaults and the same thing kept happening. The computer would detect the Forerunner as soon as I reset it but then it would time out. Finally, I uninstalled the software and it worked flawlessly.

One thing to note about the Forerunner 405 is that it does not have an off/on button (the 305 does). It simply goes into a power save mode and functions like a normal watch. To take it out of this mode, you can click the side button.

One feature I'm really excited about is "Auto Pause" because it pauses the clock when you stop moving. This is going to be great when I run in the city and have to wait for traffic lights. This morning, when I was out on my run, I stopped to take a picture and Auto Pause kicked in. When I put away my camera and continued my run, it started the clock again.

It was easy to use when I was out on my run. As I started jogging, I tapped the side button to take it out of sleep mode and then my finger on the 'Training' portion of the bezel and then hit the "Start/Stop" button to start the timer. I was pleased to see how effortless it was to get it going.

I had set the Forerunner to Auto Scroll so as I ran, it toggled between the main screen with my distance, speed and time and the heart rate screen. You can personalize the screens to display the data that is most important to you. There are 35 data fields to choose from and you can have a total of 9 fields displayed across the 3 screens.

When I got home, I powered on my laptop and the ANT+Sport technology transferred the data as soon as Windows booted up. I was really impressed by how easy it was.

As far as battery life, I played with it non-stop since I got it yesterday and it was down to 10% battery life when I got home this afternoon. When it's less of a novelty, I'll be interested to see how long it lasts.

If you are considering the 405 but not sure about the HRM, you can purchase the HRM strap at a later date and it will work with the basic model.

I'll do a review of the Virtual Training Partner when I figure out how to use it.

Update 12.14.08:

• There was light rain pretty much the entire time I was out on my run yesterday (about 2 hours). I locked the bezel to avoid any problems and it seemed to work just fine. I did wipe the rain drops off it from time to time.

Update 01.11.08:

• I like the Virtual Training Partner so far. The little digital figure actually encourages me to maintain my pace.

The Green Girl Has A Green Garmin Forerunner 405!

I am one happy Green Girl! Whoo hoo!

My family got me a green Garmin Forerunner 405 with heart rate monitor (HRM). It arrived today from my favorite online store, ZombieRunner. Did I mention it's green?

I am absolutely giddy with excitement. I cannot wait to take it out for a run tomorrow morning.