Tag: long run

Week 6 Recap- Really?

I know I picked a longer training cycle but how is week 6 over already? Picking a longer cycle seems to have been a good choice so far with work being crazy, my odd leg issues and other various issues popping up. The plan is detailed enough to give me guidance but flexible enough I can move things around. And things moved this week.

Monday- Rest

Ahh, glorious Monday Rest day. Coincidentally also Monday Pizza night. 😉🍕

Tuesday- 4 miles easy.

Like I mentioned in my last post, this run made me nervous. While my leg ached it didn’t outright hurt. I tried to focus on my form and make sure that my left leg was actually coming around and not just shuffling along. I pulled off a nice negative split for the run but gravity helped that along. 🙂

Wednesday- Rest

I have to start writing these recaps as the week progresses. I can’t even remember what I did other than work on Wednesday. I think pizza may have been involved. Oh, I got my CT results. Yeah, more on that next post.

Thursday- 7 miles long-ish run

I love half days. Granted, they mean working on a Saturday but those extra few hours on weekday rock. I decided to try and get my long run out of the way. With my leg still being achy, I had already decided that instead of the 10 that had been on the plan I was aiming for 7-8 miles. I headed to the lake path, while running multiple loops can be boring I would be near my car if my leg started hurting. It was warm but not too bad. There was one section of the lake that resembled the surface of the sun and I felt like I slowed in that section every time. I completed the first 5 miles by taking a .10 mile walk break after each mile to shake out my calf area. I noticed that walking wasn’t helping so for miles 6 & 7, I tried something different. I stopped my Garmin and started a new run. Instead of walking, I took a short 20-30 second pause if I needed to stretch. My running pace dropped by 20 seconds and overall it only added 2 minutes to my run vs the 5 minutes walking. Overall, I am not sure if I learned anything but it was an interesting experiment. 😏

Friday- Rest day

I lost the battle with the cookies.

Saturday- Active Rest day

The morning started with a drive out to Saturday work town. I headed home after work as my mom and I had plans to head to the fair for the afternoon. The fair comes once a year and runs almost 2 weeks. The town goes a little insane but it’s fun. I can usually hear the concerts out my window too, so bonus! I’m not huge on crowds so I generally only go once. I have to get my funnel cake and pretzel, it’s a fair tradition. 😄 We enjoyed our yummy fair food and took in all the sights. I will never ride a fair ride but I love taking pictures of them.

She’s real!!

I always try to go on a night where I wouldn’t mind hearing the concert a little better, too. This year that was supposed to be Alice Cooper and Motley Crue. Except they had plane issues so the concert was pushed back. From what I could hear from home- Alice Cooper started playing after 10 and Motley Crue around midnight. I wonder how many people stayed. I wore my Fitbit to the fair and we walked well over 5 miles. Plus that thing is notoriously short on steps. I feel zero guilt for that yummy fair food. Maybe for the purse I bought.

Sunday- 5.5 miles Speed work

Somehow I was up early for me and made it to the track by 10. I wanted to try to complete the speed work I had skipped by running long on Thursday. The plan called for a 30 minute warm and 8x 1:00 @10K pace with 1:00 recovery and then a 15 minute cool down for 1:10:00. As I type this I noticed 2 things- 1) that math does not add up at all and 2) I thought it was 10x repeats so I did 10, ugh. The 30 minute warm up turned into 35 and I rode the struggle bus the entire way. I could not get my legs moving and my lungs weren’t much better. I checked the temp during a water break and noticed the 65% humidity. Ok, I get the complaining lungs now. I really wanted to blow off the repeats but I figured I would at least start them and see how it went. Since I didn’t want to see 500 splits with an odd overall average pace I ended my first run after the warm up and started a new one. Honestly, I have no idea what my 10K pace should be but according to my PR 16 months ago it was around 9:00. Didn’t think I had a shot in hell of hitting that.

1. 8:01
2. 8:13
3. 8:02
4. 8:12
5. 8:15
6. 7:55
7. 8:19
8. 8:21
9. 8:23
10. 8:21Well, that was unexpected. No lie, I walked the recoveries. I recently read another blog of someone much faster and stronger than me and they said they walked their recoveries. I swear it was like birds singing when I read that. 😊 That being said, I have no idea how I hit those paces when I was feeling so rough. I felt like a nasty, sticky mess when done so my cool down only ended up being half a mile. I was done. But all in all, it turned out to be a good run. Plus I love the track.

Over all, not a bad training week. I think I’ve finally accepted that I have some limitations right now so I am going to do what I can and see what happens. Going forward I would like to add in cross training and I think the stationary bike is the best option right now, I just need to get my lazy butt to the gym. Any bets on how long that will take me?

How was your week? Do you like the track?

Ever been to a concert that started that late? Would you have stayed?

What’s your fair food indulgence?

Week 2 Recap- Finding the Long Run

And it’s ~~Sunday~~ Monday. That was a fast weekend. As much as I would love another day or 4 off, I am really looking forward to this week. 2 of our 3 new hires start ~~tomorrow~~ today- woo hoo!!!! The week will be crazy busy but yay!

Monday-

Rest day. I thought about running. Packed my bag just in case but stuck to the plan. My food choices this past week or so have not been the best and my system has been letting me know.

Tuesday-

The plan called for speed work but half way to home town I knew I wasn’t up to it. I was so tired I decided to move my easy run to Tuesday and do the speed work when I was feeling more alert. This easy run kicked my ass. It was only in the high 80’s so I figured I would be fine plus my usual up and back has shade throughout so I though that would help. As I was heading out I saw a suspicious situation- think drug pick up like, or at least how I would guess one of those looked- so I knew I was going to take the longer way back which is a little more public. I though that extra 1/2 mile was going to kill me. I was huffing and puffing so bad I was actually worried about an asthma attack. Easy should not do that! I didn’t look at my splits until later since I was irritated. Ok, I guess it makes a little more sense now. Oops!Wednesday-

After the previous day’s accidental progression, I thought about skipping the speed work. The plan called for a 15 minute warm up then 4 x 2:00 @ HMP with 1:00 recovery in between then cool down. That didn’t sound too bad so I figured I would try one and go from there. Since I have such trouble doing math while running, I decided that my goal half marathon pace will be 9:00. It will give me a tiny cushion to hopefully break 2 hours and the splits will be a little easier to remember while running. 🙂

I'm not the only one who sees the bad math in this right? — I’m not the only one who sees the bad math in this right?

I did my warm up and then changed my watch to current pace so I could pace the intervals. They felt harder than I would have liked but doable so I kept going. My watch flashed low battery as I was finishing the 3rd interval so I stopped to save what data I had before continuing on. I finished my last interval and then did the cool down. I checked my splits as I was stretching and noticed that my intervals were all pretty consistent… and that either I wasn’t using the current pace feature or it was really wrong. I can only dream that my half marathon pace will be 8:30 one day. What the heck?

Thursday-

Planned rest. Another meeting about a race but this time other people showed up, woo hoo! And I got happy mail!!!!! Thanks Pavement Runner!

Friday-

I was off before 6 so I thought about running a few miles but I didn’t want anything to interfere with getting in a longer run on Saturday morning so I decided to stick to the plan. Instead I did all my usual Saturday errands and shopping so that there were really #noexcuses on Saturday.

Saturday-

I planned on running by 9 but slept horribly so I gave myself an extra 30 minutes. I was out the door a little after 9:30 in an effort to avoid the heat. It wasn’t early enough. The run started in the high 70’s and ended in the high 80’s. Doing 4 hill repeats in the middle didn’t help. I won’t lie, there was way more walking than there should have been. 😦 But 8 miles and my longest run since SLO done. My #runallday shirt was so comfy to run in, a little too big but that’s my fault. 🙂 Thanks to some freaky weather we’ve been having I still ran at the hottest part of the day. The temp dropped in the afternoon and it started to rain! Really?! Miles 1-7 averaged around 11:30 and mile 8 was 9:46. Umm, ok then.

Sunday-

Thought about running but some cleaning projects ran away with the day. On the upside my car is no longer an embarrassment. 🙂 I also worked my Hogwarts swap craft and it’s not coming along like I planned.

Second week of training- complete! My mileage is finally going up- woo hoo!

What are your plans this week? One thing you’re looking forward to in July? How is it almost July?!

Ever seen something shady on a run?

Anyone else’s car look like they live in it? I think I had 6 pairs of shoes in there.

Dress Rehearsal

It was the weekend before SLO, so of course I made sure to get in all my workouts right? Ummm, no. I had good intentions but was feeling tired on Saturday. Even after sleeping in. I ended up helping my mom move a bunch of rocks. After multiple buckets of lifting rocks and carrying them, my hamstrings were cranky again. I decided that counted as cross training and was good or the day. 🙂

When too tired for miles, Mizuno make great yard work shoes.

Sunday though was going to happen. Last longish run before SLO. My training plan called for a 75 minute 2/3 progression run, each third progressively faster. On race days, 75 minutes could mean 8 miles, however on long run days, that would be more like 7. Having not run on Saturday, I was internally hoping for 9 at an easy pace. Since I know the likelihood of breaking 2:00 this weekend is small, I was fine with longer, slower miles.

I was a little sore from the rocks, oops, so I headed to the lake path for a flat surface. I headed out before lunch!! Who am I? My mom came with me, she was going to walk laps of the lake while I was running. I walked my usual warm up and just got to running. I didn’t feel up to the 2/3 plan but I thought maybe I could run the first have around 10:45 and the last half around 10:00. That sounded like a solid plan to me. That’s what I thought I could do, I was wrong. But in a good way for once! I didn’t feel like I was moving faster but according to my splits I was. I’m not sure how I hit those when I was feeling super tired but no complaints from me! Mile 6 was a little slower as I had run into my mother again and walked a bit with her. At that point, she was planning on only one more lap and I was torn between 2 or 3 more miles. It was a warmer day than planned so I decided to be smart and call it at 8 miles. It was in the 70’s by the time we were done. Last longish run done! Bring on the taper- oh wait, my plan doesn’t have one!It’s crunch time for the race now, so I set out on Sunday in a potential race day outfit. I had purchased a new skirt at Lululemon the week before so I wanted to test it out. SLO has a Lululemon now, well kind of, it’s only open 3 days a week, and my first time there cost me some money. I love their shorts so I bought a new pair and a skirt. Oops! I think I am a skirt fan now. If I could have an unlimited budget at Skirt Sports and Lulu, that would be awesome. Well, there and Mizuno too. 🙂 Endless shoes and skirts!!

I also hope it is partly the shade. :) — I also hope it is partly the shade. 🙂

Over all the outfit worked well. I am still not sold on the shirt and I will be wearing full compression socks but the skirt is a go. It turned out to be super comfy for 8 miles and that was without any Body Glide. I figured that was the only way to figure where the hot spots might be. 🙂 Since my mom was with me, I asked her to take a pic. I think another goal of 2015 is to finally get a decent race pic. Seriously, the pics from Surf City and Wine Country were so bad. So bad. Actually breaking 2:00 might be easier than a good race pic. Ha! My sock tan makes me laugh. I don’t wear full compression socks that often, just long runs and races but check that out!

Does moving rocks count as cross training?

What do you like to race in?

Do you take good pictures?

I Needed That

I really, really needed that.

If you’ve been along for the ride awhile, you may have heard me mention a time or a million that my stomach and I don’t get along. Also that it’s been a rough 10 months, stomach wise. That roughness carried over into my running and things slowed down. I was so gung-ho to set PR’s in 2014 and it just didn’t happen. Even though I finally accepted that and moved on, a part of me was still frustrated. Also with doctors but that’s another story.

While I have trained pretty consistently this year, I am still not where I was before my flare. Walk breaks have become a part of run, long or short, slow or fast. Don’t get me wrong, there is nothing wrong with walking, heck I look forward to those breaks on most runs. But long runs stressed me out. I don’t know if I hid it well or not but I was beginning to dread long runs. I felt like I was moving so slow and that I walked too often but just couldn’t seem to pick it up.Beyond that I have a serious mental block when it comes to long runs past 10 miles. I love half marathons but double-digit slow runs by myself? Umm, not so much. I have done one 12 mile run outside of a race. One- and it took me 2.5 hours. Actually it might have been longer but I’ve blocked it out, I am pretty sure I walked the last 2 miles. So when I saw so many 12-16 milers on my training schedule, I had a mini freak out. And I haven’t run a single one. Once again I topped out at 10 for most of the runs. Which was noticeable in Wine Country when I hit a wall at 10. Did that make me go out and run 12 the next weekend? No. Then my doctor changed my diet pretty drastically and I missed 2 long runs in a row. Crap. I knew I could not miss another with SLO being so close.

While I am looking forward to my 5k race tomorrow, it is one that I know leaves me super sore. So sore that I knew banking on a 10-12 mile run with a fast finish on Sunday was probably foolish. Because work was a little crazy this week and I worked longer days on Monday and Tuesday and couldn’t leave the building on Wednesday and Friday, my boss said she was going to try and let me leave a little early on Thursday. This sparked an idea but I wasn’t fully committed. A small part of me thought I could move my long run to Thursday instead. My 5K race is not a PR race but more for fun, so I figured if I was a little tired for it that was fine. But I was still on the fence about if I even wanted to run that many miles after working all day. Or if I even could. I got off an hour early so I headed to the lake to run a few laps. My stomach was the crankiest it’s been since I started this new diet, but then I had cheated the day before. I also wasn’t dressed for a long run. I wasn’t wearing compression socks nor a 10+ mile sports bra. Yes, I have different sports bras I wear depending on the length of the run. If I did run long I was going to split it. 7-8 miles at the lake and then I was going to head to the river path for the remainder. My mother was thinking about meeting me for the second part. So, in other words, I wasn’t expecting much and anticipating another Slacker moment.

I warmed up with my usual slow first mile before picking it up. Miles 2 and 3 clocked in at 9:57 and 10:10. So not long run pace. I should have been aiming for 10:45-11:15. I went out too fast, there was no way I was maintaining. I was irritated with myself and doubting that I would even follow through with driving to the river path. Then my mother texted that she wasn’t going to make it. There went that motivation to follow through. Ok fine, I was just going to run until I was tired or my stomach rebelled, I figured 6 miles tops. Around mile 6, I noticed that I was still running. As in, I hadn’t taken a single walk break. Not one and I felt pretty good. Huh? I did stop for a bathroom break but decided to just keep running after that. Mile 7 and I was running. Mile 8 still running. Mile 9, more running. Still no walk breaks. I was starting to think I might actually pull this off. Miles 9, 10, and 11 all came in at 10:00 or under. Did you see that 11?!?! I cleared 10 miles on a long run!!!!!! I wanted to throw a party and celebrate but I was surrounded by strangers! I stopped my Garmin at 11 and walked the 3/4 of a mile back to my car.

Dudes, I ran the whole thing- no walking breaks!! Who am I? And 11 miles at that pace and not racing?! I know it’s not much by some standards but for me and the past year, I was stoked. It also reinforced that consistent training works and does pay off even if you don’t see it immediately. I was seriously beginning to doubt I could even hit double digits after the last few weeks. I was feeling rough and not confident in my running ability at all. I had chalked my last race up to being a fluke and was mentally preparing myself for a rough race in a few weeks. I didn’t know how badly I needed a long run- a good, long run. Until I pulled it off. 🙂 Bring it on SLO!

Lapping the lake so many times, I passed a few people multiple times. I was wearing a tank that says “I hate running” and that was getting a few comments. 🙂 I passed one pair of older ladies multiple times. They said something to me once but I didn’t quite catch it. Another 2 times past them and they stopped me. One asked how many I was doing because I had to be near 20. I wish! I said that I was aiming for 11 miles and only had 3/4 of a mile to go. I passed them again on the cool down walk and they said good job. 🙂

I still want to do a little happy dance when I think about yesterday’s run. Training works, who knew? I think I need to get this McMillan plan laminated for future use. Haha. Now I should probably get some sleep, I have a mountain to run up in the morning. 🙂

How do you feel about long runs?

Who is racing this weekend?

What was your last great run?

Testing the Waters

After a great hike on Saturday, I was ready for a long run. Or I was cautiously optimistic for one. My training plan called for 12-14 miles but I knew that was highly unlikely. I was eager but also lazy. 🙂 I was aiming for 8-10. This was my test run. If I felt good throughout the run and after I was registering for Wine Country. Which is now 4 days away.

As much as I love daylight savings time and was looking forward to it, there was no way that I was running in the morning. I was looking forward to sleeping in. Besides my favorite time to run is the afternoon, so why change? Ha! I set out around 2:30 for my run. What I forgot to take into account was the unseasonably warm weather we have been having. High 70’s- low 80’s when I set out. This actually sounds like my perfect running weather, and it is, when I am used to it. I’m just not there yet. 🙂I kept it slow and easy and felt pretty good. Because I am a sucker for punishment, I did my usual hill repeats. Why am I not better at hills? Actually I know that part of my problem is the downhills. I tend to slow down when running down a street. Which is odd because I practically throw myself down trails where there is more chance to hurt myself. 🙂 That’s a little backwards. I need to work on keeping my pace more consistent on downhills. It was warm so I was actually managing to keep my pace just under 11:00 for once. I have a route that if I loop twice is 10 miles but then I would have to run past my driveway halfway through. I always end up doing little loops instead and end up shorting myself mileage. Which drives me crazy because in theory I am covering the same ground just in a different way. Ugh. I had just completed mile 8 and was trying to figure out where I went wrong again when my phone went off. Texts from my brother and mother, they wanted to do family dinner…soon. I was still a mile from home plus I needed to try and make myself look (and smell) presentable and that was only if I gave up on 10 miles. I’d kept walking while trying to figure out the plans so that added to getting back home brought me to 9.25 miles for the day. Not what I was aiming for but pretty good. Once cleaned up, I proceeded to eat way too many chips and salsa at dinner with my family. Oops!

It was hot but I got to test put my new skirt!! Too bad I suck at selfies, haha!

I felt pretty good after my run. I was achy but not in any unusual ways. Sitting through dinner in a small booth so soon after running didn’t make it any worse. I had stretched briefly before leaving for dinner so I made sure to stretch really well later as well. I rolled a bit but not too much, I’ve learned my muscles get real cranky if I try to push it with the roller. Also is it any wonder I ache some when the roads I run look this-

Do you slow down or speed up when running downhills?

What do your roads look like?

What’s your weakness- chips and salsa or a breadbasket?