Sunday, December 30, 2012

Product Review: Amphipod Xinglet with Pocket

I've done about four night runs in the Amphipod Xinglet Pocket and I have to say, I love it! It's very minimal and fits me perfectly (I'm a small). I love how easy it is to adjust and doesn't move around at all. In fact, I barely even feel that it's there whether I'm wearing a fleece-lined pull-over or a thin long-sleeve tee. The front pocket is great for a gel, debit card and key however is too small for most cell phones, especially smartphones.

When wearing the vest, I've noticed cars seem to slow down sooner and give me more room when passing then they did when I just wore my blinking red light. Now with both the vest and my blinking light, I feel like driver's can better see me sooner and that makes me feel safer, a lot safer.

Product Description


Made for the minimalist, the fully-adjustable Amphipod Xinglet Pocket Reflective Wear covers you with Hi-Viz Green and reflective silver accents for increased safety in low-light conditions. A small zipper pocket in front offers easy access to small essentials.

• Up to 50% more reflective area than most standard running vests
• Front and rear reflective booster zones and full 360° reflectivity
• Features a 4" x 3" ventilated zippered pocket for essentials
• Soft, chafe-free stretch strap construction for superior ease-of-movement
• Airy patented construction won't trap sweat
• Front access quick-clip release for fast on-and-off
• Easy size adjustment for height/waist-wear over a t-shirt or parka

I found the best price to be at RunningWarehouse.

 




Have a product you would like me to try and give an unbiased review of? Email me at running@ericamelton.com and let me know.

Week 2: Indoor Tri & Half Marathon Training

Monday - Christmas Eve


Rest day. It's Christmas Eve and my ankle still hurts a little so playing it smart and trying to stay off of it as much as I can.

 

Tuesday - Christmas


Easy Run - 2 miles. I decided to test the ankle with an easy 2 miles. On the flat sections it felt find but the hills reminded me it's still not 100%. So one more rest day and I should be good to go on Thursday.

 

Wednesday


Indoor Brick - Bike 20 mins, run 8 minutes. Rest day.

 

Thursday


Group Run - 4 miles. Indoor Brick - Bike 20 mins, run 8 minutes. Felt really good on the bike and had the resistance level between 6-8 and kept RPMs between 90 -110 and went a tenth of a mile further than last week. Felt really good on the treadmill although still much slower than I would of liked. I'm  not a big fan of the treadmill and definitely can't run as fast on it as I can outside. I like to be in full control and on a treadmill, I'm just scared of falling off the thing.

 

Friday


Lunch Swim - 30 mins. They  did repairs on the lap pool last week and the water was a chilly 72° so I decided not to swim (I hate cold water).

Saturday


Long Run - 7 miles. Impromptu indoor triathlon. This week I went so far off from my training plan mostly due to my ankle injury from last week. It's back to 100% but I just didn't feel like running 7 miles plus I knew I had to make up yesterday's swim session today. So I hit the pool for my first swim workout in nearly 4 months:

Warm Up 4 x 50 on 15" rest warm up
Set 1: 10 min TT, rest 2 mins
Set 2: 4-6 x 75 on 50 yd pace+5 sec
Cool Down: 100-300 easy

And was quite surprise to see that my 10 minute time trial was 462.2 yards. I really didn't expect to go further than 425 yards with all the time off from swimming,  but I felt great. So great that once I rinsed off in the shower and changed into my running clothes, I ended up jumping on the stationary bike for 20 minutes then the treadmill for 15 minutes. I felt great the entire time and once I came home and consumed a gel, I went out and ran another 2 miles. Best 90 minute workout ever and it went by so quickly. I'm so excited for the indoor triathlon now.

Sunday


Rest Day. Arms and shoulders are so sore today from yesterday's swim workout. Officially registered for the Race for the Grasshopper 5K on January 12th and the InYou Indoor Triathlon on January 26. Plus my new workout backpack arrived from Kiefer Swim Shop yesterday so I can't wait to try it out. I've been using the same backpack I had in high school and college and is well over a decade old so it was time for a change and since most gyms have vertical lockers, backpacks over standard gym duffle bags make better sense. I will do a full product review in late January after my indoor triathlon.

 

Sunday, December 23, 2012

Week 1: Indoor Tri & Half Marathon Training

Monday - Treadmill Intervals


After last week's successful treadmill run, decided to incorporate intervals once again into my treadmill run. This time I did 2 x 4 minutes and 2 x 2 minutes with 2 minute recovery in between.





















































TIMEINTERVALSPEED (MPH)
0:00 - 5:00Warm up3.5 - 4.0
5:01 - 9:00Run 4 mins5.9
9:01 - 11:00Walk 2 mins3.5
11:01 - 15:00Run 4 mins6.0
15:01 - 17:00Walk 2 mins3.5
17:01 - 19:00Run 2 mins6.2 - 6.3
19:01 - 21:00Walk 2 mins3.5
21:01 - 23:00Run 2 mins6.3 - 6.4
23:01 - 28:00Cool Down5.5 - 2.5

 

Tuesday - Indoor Brick


Stationary bike for 20 minutes followed with a 5 min treadmill run. Felt extremely well on the bike, kept the RPM above 90 most of the time and kept it on level 4-5. Then ran on a treadmill for 5 minutes and manage to go just shy of 1/2 mile.

 

Wednesday - Easy Run


Scheduled rest day. Yoga and stretching. 4 mile easy run. With Thursday evening's forecast calling for an 80% chance of rain and breezy conditions, I decided to just run in my neighborhood tonight instead. I started out way too fast as I usually do when I run alone and with it being dark, it was a bit scary so I'm sure my heart rate was higher than normal. I'm just not a fan of solo night runs but with an 8 am - 5 pm job, evenings are my only option if I want to run longer than 25 minutes. Or hit the treadmill which I may have to do next Thursday since my running buddy won't be there.

 

Thursday - Rest Day (Yoga)


4 mile group run. Rainy, cold and windy = Rest day. Yoga and stretching. Glad I ran yesterday instead!

 

Friday - Strength & Core


Strength and core exercises. 5 sets of 10 pushups and 25 crunches.

 

Saturday - Long Run


6.2 miles. Used run 4 minutes / walk 90 seconds intervals. Felt good until about 5 miles in and then I started noticing a pain in my ankle that would come and go. By the time I was 1/2 mile from home, it got really bad to the point it hurt to run.

 

Sunday - Rest Day


Woke up and my ankle was really sore but after soaked in epsom salt, it helped a lot. I can at least walk without a limp but  going up and down stairs still hurts.

Sunday, December 16, 2012

Week of December 10, 2012

Monday


25 minute treadmill run. I find running on the treadmill very boring so I'm always looking for different ways to mix up my workout and make it more interesting. Today I decided to do an inverted pyarmid interval workout and to my surprise I really enjoyed it so I may be doing a variation of this for all my treadmill runs.


























































TIMEINTERVALSPEED (MPH)
0:00 - 5:00Warm up3.5 - 4.0
5:01 - 9:00Run5.5
9:01 - 10:00Walk3.5
10:01 - 13:00Run5.6
13:01 - 14:00Walk3.5
15:01 - 17:00Run5.7
17:01 - 18:00Walk3.5
18:01 - 19:00Run5.8
19:01 - 20:00Run5.9
20:01 - 25:00Cool Down3.5 - 2.0

 

Tuesday


25 minute stationary bike. My legs were very sore (achy) so I decided to make it a rest day and stretch and use the foam roller instead.

 

Wednesday


Scheduled rest day. Yoga and stretching.

 

Thursday


4 mile group run. The smaller hills are definetly getting a lot easier but Hollywood hill is still a tough one to get up without having to walk up some of it. I felt really good on this run and I'm pretty sure it had to do with taking Tuesday and Wednesday off and stretching. I also purchased an Amphipod Xinglet Pocket vest which I tried out for the first time tonight, so far I love it and will write a product review in January.

 

Friday


Scheduled rest day. Yoga and stretching.

 

Saturday


6 mile long run. Wow, words can describe this run. I was quite surprised with my pace for this distance especially since I haven't ran 6 miles since April and back then it was over a 12 min/mile pace. I felt great up until halfway through mile 5 and then fatigue settled in big time but I still managed to finish strong even with the last tenth mile being up hill. I used run 3 minute / walk 1 minute intervals. Mile splits = 12:10, 11:51, 11:05, 11:18, 11:13, 10:54.

 

Sunday


Rest day. Much needed.

Sunday, December 9, 2012

Product Review: Garmin Forerunner 10

After about two months of running with my Garmin Forerunner 10, I think I can finally post my thoughts about it.

Appearance


First the watch is much smaller than most GPS watches which is the primary reason why I bought it. I was getting annoyed by the size of my FR 305 and wanted something smaller that I could wear as an everyday watch as well. I'm not really a fan of the colors though. I wish they offered black in the smaller women's version or maybe a white or light blue but I ended up going with the sporty green which isn't too bad.

 

Features


Since it's a GPS watch it's going to take some time finding satellites. On avarage about 3 minutes but on cloudy/overcast days it can take much longer. However if you start at the same spot as your last run, it can take less than 1 minute. I do like the auto pause feature and really comes in handy at intersections. The run/walk feature is nice too but I wish the beep was a bit louder. If I'm running on the sidewalk along side a busy road or listening to music, I can barely hear it. I have yet to really use the virtual pacer feature so I can't really comment on that.

You can customize two screens with two data fields each (time, distance, pace and calories). I usually have screen 1 set to time and distance and screen 2 set to pace and distance. It's water resistent up to 50 meter which is great to know that you can wear it in a heavy down pour, in the shower or even in the pool. Some will say it doesn't give you your overall average pace and well it does, sort of. If you pause in the middle of a run and let it scroll through the screens, it will show you your current average pace. Obviously you wouldn't want to do this in a race but can come in handy in training. When you save a run, it will give you your time, distance, average pace and mile splits which I really like. If you achieve a new PR, it will tell you that as well.

 

Website Sync


If you use DailyMile, you will be sadden that DailyMile does not support this watch so you will have to enter your runs manually. It does however sync nicely with Garmin Connect, MapMyRun and RunningAhead.com. I haven't tested it on any other websites.

 

Battery Life


I'm finding the battery life to be between 4-5 hours of GPS use. I find that when I use the run/walk feature, battery life is closer to 4 hours. If you run more than 2 hours, just make sure the watch is fully charged or you may find yourself with a dead watch in the later part of your run. I usually charge after every run since it charges the sametime it syncs so I haven't really had an issue with the battery life.

 

Overall Thoughts


If you're looking for a basic GPS watch then this is a great watch! It's the smallest GPS watch I've found and feels just like a regular wrist watch. I would recommend it to those who prefer shorter distances due to the 5 hour battery life.

 




Have a product you would like me to try and give an unbiased review of? Email me at running@ericamelton.com and let me know.

Week of December 3

Monday


Intervals - 1 mile warm up then 3 x 1/4 miles at a comfortably hard pace (right now that is right around a 10 min pace). These felt tough and I really need to start working in more speed work into my routine. 2.2 miles.

Tuesday


Mini Brick - It was such a gorgeous day outside so I decided to do a mini brick workout to remind myself what it feels like to run after a bike ride. I'm seriously considering the InYou Indoor Triathlon at the YMCA on January 26 which is another reason I need to start doing these "mini" bricks. 20 min bike ride then 5 min run.

Wednesday


Rest Day

Thursday


Group Run - We tried another route in a failed attempt to avoid Hollywood hill but let's face it, if you go down on the way "out", you will be going "up" on the way back no matter which way you choose. 4.4 miles.

Friday


Rest Day

Saturday


Long Run - Goal was 5 miles in under 1 hour (so 12 min pace or faster) and I finished in 58:49! I used run 3 minute / walk 1 minute intervals for the first 4 miles than ran the last mile without any walk breaks for a very strong and fast 10:24 last mile!

Sunday


Optional Swim - Rest Day - Was too busy and just couldn't find time to get to the pool and didn't really do much "resting".