RUN 6.7 miles in 58 mins, about 8:40
BIKE COMMUTE 9.5 miles
Wow this weather is really a surprise! Low 70's almost in the 60's when I got up this morning! Cool enough to take Shoogie with me for a Fo Pa walk after the run.
Good group showed up today. I ran with LC and IT, both running longer so they wanted an easier pace. Did I mention that last Thursday I saw TG after our run? Saw him again today, first heading down Skinker hill while we went up, quick wave then recalling how he always encouraged me to come back for more waaaaay back in 2006 when I first started joining group runs. Back in the day when 10m/m was considered a good pace for me when I was 'going fast'.
LC talked gymnastics competition, all talked upcoming races, and talked about the upcoming Triple Bypass ride LC is doing. So glad I didn't sign up for that...woefully unprepared with shoulder injury!
Met up again with TG around the ice rink, he turned around to join us. He slowed to run with us, but it still picked up my pace just a bit. Fun to catch up with him! Then he was off to finish his 14 miles in 100 mins, think he said a 7:05 pace! YIKES! Still can't run with TG, LOL!! But as before he's willing to slow for some conversation. I give him credit for teaching me to do that for others.
Run felt great :) Hip is OK, I'm working stretches and flexy exercises for it.
Thursday, June 30, 2016
Wednesday, June 29, 2016
Much more awake than yesterday. Rice, Rice, Baby.
RUN 10 miles in 1:32
BIKE COMMUTE 9.5 miles
Last night for dinner I had an extra serving of rice. The instant, cheap variety, but rice (carbs!) just the same. Whether that had anything to do with today's 'more awakedness', or whether it was the really mild weather (70's!), or what, doesn't matter. I like it!
Yesterday I was sluggish, today I hopped right on board. Went around BP, up to CHP, then to MoBot, then TGP, then home. Felt great. Also a mint/2 miles :)
The left hip still has that sorta-sharp pain but again not when I'm running. Keep an eye on it.
BIKE COMMUTE 9.5 miles
Last night for dinner I had an extra serving of rice. The instant, cheap variety, but rice (carbs!) just the same. Whether that had anything to do with today's 'more awakedness', or whether it was the really mild weather (70's!), or what, doesn't matter. I like it!
Yesterday I was sluggish, today I hopped right on board. Went around BP, up to CHP, then to MoBot, then TGP, then home. Felt great. Also a mint/2 miles :)
The left hip still has that sorta-sharp pain but again not when I'm running. Keep an eye on it.
Tuesday, June 28, 2016
How does 4 maybe 6 turn into 7?!
RUN 7 miles in 1:09
BIKE COMMUTE 9.5
After yesterday's fatigue and a great Sunday race, I thought I might actually follow the training plan and just do 4 today. Seems a good restful idea. So after a little bit of sleep in (been falling asleep around 10 lately?!) and another inefficient prep hour I left with 2 mints. Goal was 2 miles is a mint. Figured if I hit 6 miles I'd get myself a bonus mint once home.
Oh so sluggish. Sooooooo sluggish. East to brewery, Lemp park, up to LP, loop LP and realize 6 will be easy to do with just one loop. To be sure I out n backed Park and Benton. I get done at LP and start to perk up a little bit. The mints? This was mile 4.5 and I had one at 4...hmmm, haha!
I did set a goal of doing some pickups in this run, didn't get to them until mile 5 and I did manage a few. When I got to the truck, still dragging but still moving, I'm at 6.6 miles. Oh hell, grab a mint, cotton candy one this time, and take off. Didn't eat the mint until I got home!
Bike ride in seemed so slow. And some really sharp pains in my left hip, that nagging niggle I've had. Hurts, then doesn't, hurts, then doesn't. Easy to ignore!
Forgot to mention that yesterday I looked online and found that my newly beloved mints come in MANY flavors if you find the assorted package! Vanilla, orange, lemon, lime, passion fruit, a few others. You're damn skippy I'm going to look for those!
BIKE COMMUTE 9.5
After yesterday's fatigue and a great Sunday race, I thought I might actually follow the training plan and just do 4 today. Seems a good restful idea. So after a little bit of sleep in (been falling asleep around 10 lately?!) and another inefficient prep hour I left with 2 mints. Goal was 2 miles is a mint. Figured if I hit 6 miles I'd get myself a bonus mint once home.
Oh so sluggish. Sooooooo sluggish. East to brewery, Lemp park, up to LP, loop LP and realize 6 will be easy to do with just one loop. To be sure I out n backed Park and Benton. I get done at LP and start to perk up a little bit. The mints? This was mile 4.5 and I had one at 4...hmmm, haha!
I did set a goal of doing some pickups in this run, didn't get to them until mile 5 and I did manage a few. When I got to the truck, still dragging but still moving, I'm at 6.6 miles. Oh hell, grab a mint, cotton candy one this time, and take off. Didn't eat the mint until I got home!
Bike ride in seemed so slow. And some really sharp pains in my left hip, that nagging niggle I've had. Hurts, then doesn't, hurts, then doesn't. Easy to ignore!
Forgot to mention that yesterday I looked online and found that my newly beloved mints come in MANY flavors if you find the assorted package! Vanilla, orange, lemon, lime, passion fruit, a few others. You're damn skippy I'm going to look for those!
Monday, June 27, 2016
Oh so tired Monday, so inefficient
BIKE 10 miles
STRENGTH 1 hour pretty much all shoulders
Mixed up day, never found a good efficient pace and didn't seem to get much done. The first distraction was getting the truck to the dealership. I even had a dream that I missed the appointment, so I was happy to wake up and find otherwise. Loaded Puppy, got it dropped off in time, ride to work. As I've done before with this dealership errand, I forgot to pack my bike shoes. Duh!
Work meeting was delayed, and I was hesitant to start anything involved ahead of it. So I putzed around until meeting. That finished around noon, lunch, then got a few things done but wasn't focused. I needed to leave around 3 so I could get the truck and get home to the dog. Was dragging, low on energy, missed my Home --> Walk goal of that keeps me moving. Instead I ate part of dinner (great idea before strength training...), got a lot of chores done though, and left on time. At least I was on time all day long.
Strength training focused on shoulders to target the rear deltoid and trapezius weakness noted last Friday. Turns out these are the muscles, esp the trapezius, that aches after riding in aero! So after a warm-up circuit of hamstring curls, assisted pull ups, and kettle bells (get that bell ALLL the way overhead!), I did lateral inclined fly with dumb bells, chair dips, bicep curls, read deltoid work with the pulley and rope thing, and a few more I can't recall right now.
Got home, stayed inefficient by putzing around the kitchen too long. I ate extra for dinner to see if that helped my energy. Not sure it's that, I think I'm just unfocused.
STRENGTH 1 hour pretty much all shoulders
Mixed up day, never found a good efficient pace and didn't seem to get much done. The first distraction was getting the truck to the dealership. I even had a dream that I missed the appointment, so I was happy to wake up and find otherwise. Loaded Puppy, got it dropped off in time, ride to work. As I've done before with this dealership errand, I forgot to pack my bike shoes. Duh!
Work meeting was delayed, and I was hesitant to start anything involved ahead of it. So I putzed around until meeting. That finished around noon, lunch, then got a few things done but wasn't focused. I needed to leave around 3 so I could get the truck and get home to the dog. Was dragging, low on energy, missed my Home --> Walk goal of that keeps me moving. Instead I ate part of dinner (great idea before strength training...), got a lot of chores done though, and left on time. At least I was on time all day long.
Strength training focused on shoulders to target the rear deltoid and trapezius weakness noted last Friday. Turns out these are the muscles, esp the trapezius, that aches after riding in aero! So after a warm-up circuit of hamstring curls, assisted pull ups, and kettle bells (get that bell ALLL the way overhead!), I did lateral inclined fly with dumb bells, chair dips, bicep curls, read deltoid work with the pulley and rope thing, and a few more I can't recall right now.
Got home, stayed inefficient by putzing around the kitchen too long. I ate extra for dinner to see if that helped my energy. Not sure it's that, I think I'm just unfocused.
Sunday, June 26, 2016
Pride 5K -- a PR!!
RUN 2 miles in 20 mins to race
RACE 3.1 miles in 21:05, 6:47 pace 1st 40-49 AG (out of 50) and 4th OA Female (out of 219)
RUN 2.2 miles in 23 mins to home
How did the run home get longer...?
Well let's start at the beginning. I ran to the race as my planned WU and I was dragging the entire way. Had to entice myself with a cotton candy-flavored soft mint (did find those instead of the double mint bag I really wanted yesterday). When the garmin beeped 2 miles I walked the rest of the way in, not far but I realize now the answer to my question above! I'd saved two more mints for before the race started. These are yummy, like a toasted cotton candy. Wonder if there are other flavors...?
Found TV and M, TV was excited (for TV!) and I still felt lethargic. Last few days I've felt like this, and sometimes it gets me wondering if my nutrition is off, my sleep is bad, if I'm depressed...? I wonder if something is wrong or if this is just a consequence of training on the SC diet? Well I think today I proved a lot of those worries to be unfounded.
We wandered up to the start line and I recognized LR from Evolve by her hat. Chatted with her, and kept wondering what I was doing towards the front of the pack. Overall in general this looked like a chillax crowd, likely due to the host organization bringing out people who don't do this on a terribly regular basis. That's not to say there weren't a lot of runners though!
Some delay while a gate was opened, some clouds that signaled maybe some rain (would have been great, it was HOT), then we were off!! LR and one other female ahead of me, then around half mile another passed me, putting me in 4th female. This was terribly motivating! The first mile clocked as 6:45 m/m on the Garmin, I wasn't sure I could keep this up for 2 more miles but one way to find out.
To my absolute surprise, I did keep it up! 6;47's for both miles 2 and 3, even with the hills in the east end of the park. I started to come close to one of the other females but never caught her and didn't really have much kick left to even try.
TV and I both finished 4th OA and 1st in AG. LR won the female division! (And it turns out she's encountered ShawnBot in the Babler parking lot, LOL!).
For some reason I thought I would get a ride to the house with TV, not sure why I thought that. They took off to meet others for brekkie/coffee, I said goodbye to LR, then ran home. OOOOOHhhhhh that's great ultra training. The first mile I was so dead, but I felt better in the second one. Didn't let myself walk. Of course, right?
Another thing noted -- at the end of the race another racer noted that the east end of the park "looked wetter". I didn't see it, or I saw it and didn't log it. On the way home, I noted water puddles in my alley! It did rain!
I purposefully didn't look at my previous 5K PR which I thought was in 2011. It wasn't until later that I found it was 2009 and 21:50. This was a 50 second PR!!
So all my worries about being so tired and worn out... Wonder why I feel that way? Why are some of my bike commutes on dead legs, why are some of my runs so mentally flat and boring and just a drudge? Is it really just mental in the end?
After a shower and a meal, rode downtown to catch the Pridefest parade, bonus bike miles!
NUMERICS 10:13 hours, doesn't include weekday bike commutes
BIKE 106.6 miles total, as 57.6 extra and 49 miles commuting
RUN 32.5 miles
RACE 3.1 miles in 21:05, 6:47 pace 1st 40-49 AG (out of 50) and 4th OA Female (out of 219)
RUN 2.2 miles in 23 mins to home
How did the run home get longer...?
Well let's start at the beginning. I ran to the race as my planned WU and I was dragging the entire way. Had to entice myself with a cotton candy-flavored soft mint (did find those instead of the double mint bag I really wanted yesterday). When the garmin beeped 2 miles I walked the rest of the way in, not far but I realize now the answer to my question above! I'd saved two more mints for before the race started. These are yummy, like a toasted cotton candy. Wonder if there are other flavors...?
Found TV and M, TV was excited (for TV!) and I still felt lethargic. Last few days I've felt like this, and sometimes it gets me wondering if my nutrition is off, my sleep is bad, if I'm depressed...? I wonder if something is wrong or if this is just a consequence of training on the SC diet? Well I think today I proved a lot of those worries to be unfounded.
We wandered up to the start line and I recognized LR from Evolve by her hat. Chatted with her, and kept wondering what I was doing towards the front of the pack. Overall in general this looked like a chillax crowd, likely due to the host organization bringing out people who don't do this on a terribly regular basis. That's not to say there weren't a lot of runners though!
Some delay while a gate was opened, some clouds that signaled maybe some rain (would have been great, it was HOT), then we were off!! LR and one other female ahead of me, then around half mile another passed me, putting me in 4th female. This was terribly motivating! The first mile clocked as 6:45 m/m on the Garmin, I wasn't sure I could keep this up for 2 more miles but one way to find out.
To my absolute surprise, I did keep it up! 6;47's for both miles 2 and 3, even with the hills in the east end of the park. I started to come close to one of the other females but never caught her and didn't really have much kick left to even try.
TV and I both finished 4th OA and 1st in AG. LR won the female division! (And it turns out she's encountered ShawnBot in the Babler parking lot, LOL!).
For some reason I thought I would get a ride to the house with TV, not sure why I thought that. They took off to meet others for brekkie/coffee, I said goodbye to LR, then ran home. OOOOOHhhhhh that's great ultra training. The first mile I was so dead, but I felt better in the second one. Didn't let myself walk. Of course, right?
Another thing noted -- at the end of the race another racer noted that the east end of the park "looked wetter". I didn't see it, or I saw it and didn't log it. On the way home, I noted water puddles in my alley! It did rain!
I purposefully didn't look at my previous 5K PR which I thought was in 2011. It wasn't until later that I found it was 2009 and 21:50. This was a 50 second PR!!
So all my worries about being so tired and worn out... Wonder why I feel that way? Why are some of my bike commutes on dead legs, why are some of my runs so mentally flat and boring and just a drudge? Is it really just mental in the end?
After a shower and a meal, rode downtown to catch the Pridefest parade, bonus bike miles!
NUMERICS 10:13 hours, doesn't include weekday bike commutes
BIKE 106.6 miles total, as 57.6 extra and 49 miles commuting
RUN 32.5 miles
Saturday, June 25, 2016
Run then ride, lotsa ride!
RUN 5 miles in 48 mins
BIKE 31.2 miles in 2:23, around town
Why I felt the need to do all this when I'm signed up for a 5K on Sunday, I dunno. I kept telling myself the 5K shouldn't be more important than everything else, I should be resting, blah, blah.
But then there I was, running early in the morning so I could get on the bike on time. Made the run really easy, felt good. A bit boring but maybe because I was looking ahead too much to the rest of the day.
My goal for the bike was to get at least 2hrs, however I did it. I wanted to spectate at least part of the Macklind Mile, so I looped MoBot before heading there to enjoy a mile down Macklind with few stops because traffic was blocked for the race. Saw IT volunteering and visited with him before going the next block were RM was. Chatted with him and CM until they got busy with traffic, then headed off to the store to see if the tent sale had anything good, like the Adrenaline 15's I've been eyeing online. Would rather buy from the store! No shoes (I gotta call, they were too busy for that request) but did get a Running Nerd purple T-shirt for $10!
From there to the RdP path, out and back then up to work. Brief stop there, then downtown to get my packet for the 5K. From there to the Dollar store when I didn't find my "twice as big bag for a limited time only" soft mints that I found there a week or so ago. NUTS! Woulda been so cheap! But I did find the Tootsie Roll fruit chews --- oh yummy I like these, new race food! And I did find Cotton Candy soft mints from same brand. Then off towards home, adding a few turns and blocks to get close to 34, for some reason 34 miles just sounded good. But the Dollar store bag was pulling on my left hand and I was running low on time and energy.
And before I forget again -- I went to another Dollar Store, found the big bags. Bought 4!
Gotta rest, I have this race tomorrow!
BIKE 31.2 miles in 2:23, around town
Why I felt the need to do all this when I'm signed up for a 5K on Sunday, I dunno. I kept telling myself the 5K shouldn't be more important than everything else, I should be resting, blah, blah.
But then there I was, running early in the morning so I could get on the bike on time. Made the run really easy, felt good. A bit boring but maybe because I was looking ahead too much to the rest of the day.
My goal for the bike was to get at least 2hrs, however I did it. I wanted to spectate at least part of the Macklind Mile, so I looped MoBot before heading there to enjoy a mile down Macklind with few stops because traffic was blocked for the race. Saw IT volunteering and visited with him before going the next block were RM was. Chatted with him and CM until they got busy with traffic, then headed off to the store to see if the tent sale had anything good, like the Adrenaline 15's I've been eyeing online. Would rather buy from the store! No shoes (I gotta call, they were too busy for that request) but did get a Running Nerd purple T-shirt for $10!
From there to the RdP path, out and back then up to work. Brief stop there, then downtown to get my packet for the 5K. From there to the Dollar store when I didn't find my "twice as big bag for a limited time only" soft mints that I found there a week or so ago. NUTS! Woulda been so cheap! But I did find the Tootsie Roll fruit chews --- oh yummy I like these, new race food! And I did find Cotton Candy soft mints from same brand. Then off towards home, adding a few turns and blocks to get close to 34, for some reason 34 miles just sounded good. But the Dollar store bag was pulling on my left hand and I was running low on time and energy.
And before I forget again -- I went to another Dollar Store, found the big bags. Bought 4!
Gotta rest, I have this race tomorrow!
Friday, June 24, 2016
Tracked all the biking for the day
BIKE 9.7 miles to gym and back, with LP loops
STRENGTH 1 hr
BIKE COMMUTE 9.5 miles
Total of 90 mins and 19 miles. In-town riding is so slow.
Good day, writing this on Monday so I'm not sure I'll remember everything! It was a rest day and yet I wanted to be out doing something. And I guess when you're bored from resting you want to track every little bit, hence all the garmin-wearing around town!
I was tired all day, energy dragging and lethargic. Do remember that!
STRENGTH 1 hr
BIKE COMMUTE 9.5 miles
Total of 90 mins and 19 miles. In-town riding is so slow.
Good day, writing this on Monday so I'm not sure I'll remember everything! It was a rest day and yet I wanted to be out doing something. And I guess when you're bored from resting you want to track every little bit, hence all the garmin-wearing around town!
I was tired all day, energy dragging and lethargic. Do remember that!
Thursday, June 23, 2016
Oh yes, my life is good!
RUN 10 miles in 1:23, an 8:18 m/m pace. 43 mins out (8;36) and 40 mins (8;00) back
BIKE COMMUTE 9.5 miles
I sent an email out yesterday to the Thursday group to let them know I was running 10 and starting early. I hoped someone else might want to join but didn't expect a group! LC, DT, BE, CE all joined me! DT said "only tj could get a group run together early". LOL!! Yay!
We headed out backwards, the plan was to run to 5 miles and turn around with the hopes of meeting the 6am group at the turn around. LC and I hoped to turn before Skinker to avoid the hill, CS threatened to run faster to mess up our plans, ha!
BE opened the run with a fantastic statement: My life is good, I've got friends that want to run with me at 530 in the morning. Oh man, keep that thought forever. Love it!
My goal was an easy paced run, and I tried to hold it there. I knew it'd be faster than Tuesday's 10 miler, but didn't think it would be 1:06 m/m faster! Wow! In the out-bound, we talked about LC's upcoming gymnastics judging, DT moving, BE's upcoming vacation, and more. Gorgeous calm morning, hot and sticky, but the early sunrise is so pretty! And I had my peppermint treats again, this time one per 2.5 miles. :)
We hit the Skinker water fountain at 5 miles, lucky perfect. No sign of the group as we refilled, but soon enough their they were! BE was done and kept on to the VC, LC and DT waited for the group, but I didn't want to wait so CE and I took off. I figured they'd catch us soon enough.
But they never did!? And the chase was on. I'd look over my shoulder sometimes. which reminded me of racing and bumped my HR a few beats, but never a sign of them. CE and I joked about this, I said I thought the group would pull me to a faster run, I wasn't expecting them to push me in!
I didn't intentionally speed up but as shown by the splits we did. Two miles out I focused on letting CE pull me in. By 0.5 mile out my legs were getting wobbly. At the VC we needed another quarter mile so out n back. Done! On the way in I ran into TG!!! Haven't seen him in a few years, he's training for IMWI again.
By the time I got back, the rest of the group had arrived. CE said I pulled him, ha if he only knew. DT brought some cookies for his farewell and we hung out a bit, all sweaty and happy :) Gonna miss DT, he has such youthful energy.
BIKE COMMUTE 9.5 miles
I sent an email out yesterday to the Thursday group to let them know I was running 10 and starting early. I hoped someone else might want to join but didn't expect a group! LC, DT, BE, CE all joined me! DT said "only tj could get a group run together early". LOL!! Yay!
We headed out backwards, the plan was to run to 5 miles and turn around with the hopes of meeting the 6am group at the turn around. LC and I hoped to turn before Skinker to avoid the hill, CS threatened to run faster to mess up our plans, ha!
BE opened the run with a fantastic statement: My life is good, I've got friends that want to run with me at 530 in the morning. Oh man, keep that thought forever. Love it!
My goal was an easy paced run, and I tried to hold it there. I knew it'd be faster than Tuesday's 10 miler, but didn't think it would be 1:06 m/m faster! Wow! In the out-bound, we talked about LC's upcoming gymnastics judging, DT moving, BE's upcoming vacation, and more. Gorgeous calm morning, hot and sticky, but the early sunrise is so pretty! And I had my peppermint treats again, this time one per 2.5 miles. :)
We hit the Skinker water fountain at 5 miles, lucky perfect. No sign of the group as we refilled, but soon enough their they were! BE was done and kept on to the VC, LC and DT waited for the group, but I didn't want to wait so CE and I took off. I figured they'd catch us soon enough.
But they never did!? And the chase was on. I'd look over my shoulder sometimes. which reminded me of racing and bumped my HR a few beats, but never a sign of them. CE and I joked about this, I said I thought the group would pull me to a faster run, I wasn't expecting them to push me in!
I didn't intentionally speed up but as shown by the splits we did. Two miles out I focused on letting CE pull me in. By 0.5 mile out my legs were getting wobbly. At the VC we needed another quarter mile so out n back. Done! On the way in I ran into TG!!! Haven't seen him in a few years, he's training for IMWI again.
By the time I got back, the rest of the group had arrived. CE said I pulled him, ha if he only knew. DT brought some cookies for his farewell and we hung out a bit, all sweaty and happy :) Gonna miss DT, he has such youthful energy.
Wednesday, June 22, 2016
Do you ride on the sidewalks?
BIKE total of 20 miles in 90 mins
With it being a rest week, it was easy to squeeze a long(er) bike commute to a dental appt early this morning, and flank the day with two 10 milers running. The plan was to bike to appt, bike to work tacking on extra if there was time, then bike home.
So this is sorta bike commute without really a "workout" component to it.
The ride to the appt was 8 miles, but 8 miles of busier roads than I'm usually on. Arsenal to SW to Manch and arrived. Took 36 mins. Couldn't find a bike rack so Puppy came indoors. As per usual, and as I kinda enjoy, the questions started coming. "You bike in this heat?" "Do you ride on the sidewalks?", "How far did you ride...OMG!". LOL, I've learned that just wearing the clothing around is enough to prompt questions in the hallway, store, elevator. I've met more people this way, and most of those I regularly see know me this way. I love the curiosity, always encourage them to find what makes them happy, but sometimes....sidewalks?!
After 40 mins of mostly scratching stains (No, I don't drink coffee or red wine, some tea, but oh yes I eat blueberries!) and then 3 failed attempts to numb a tooth I was back on the road. I had to make another appt to fix the cavity, yay another ride! I took a different route to work that put me on Hanley (eek!) to another errand (yay don't have to drive there now) then to Big B (eek!!) then happily FoPa. No time for extra, had to get to work.
Ooooh it was hot out though, I hear one of the hottest so far this year. I still don't have the AC on at the house, the first floor is only 79F! But here at work I'm cold and sometimes have the space heater on.
Rides felt good, but not really a work out. But it's a rest week so that's OK.
With it being a rest week, it was easy to squeeze a long(er) bike commute to a dental appt early this morning, and flank the day with two 10 milers running. The plan was to bike to appt, bike to work tacking on extra if there was time, then bike home.
So this is sorta bike commute without really a "workout" component to it.
The ride to the appt was 8 miles, but 8 miles of busier roads than I'm usually on. Arsenal to SW to Manch and arrived. Took 36 mins. Couldn't find a bike rack so Puppy came indoors. As per usual, and as I kinda enjoy, the questions started coming. "You bike in this heat?" "Do you ride on the sidewalks?", "How far did you ride...OMG!". LOL, I've learned that just wearing the clothing around is enough to prompt questions in the hallway, store, elevator. I've met more people this way, and most of those I regularly see know me this way. I love the curiosity, always encourage them to find what makes them happy, but sometimes....sidewalks?!
After 40 mins of mostly scratching stains (No, I don't drink coffee or red wine, some tea, but oh yes I eat blueberries!) and then 3 failed attempts to numb a tooth I was back on the road. I had to make another appt to fix the cavity, yay another ride! I took a different route to work that put me on Hanley (eek!) to another errand (yay don't have to drive there now) then to Big B (eek!!) then happily FoPa. No time for extra, had to get to work.
Ooooh it was hot out though, I hear one of the hottest so far this year. I still don't have the AC on at the house, the first floor is only 79F! But here at work I'm cold and sometimes have the space heater on.
Rides felt good, but not really a work out. But it's a rest week so that's OK.
Tuesday, June 21, 2016
The Bee's Binaries: Hardworking vs Resilient
aka Triathlon vs Ultrarunning
The debate of hardworking vs resilient came up twice recently, from two very different people and even more different thoughts. TV started it after our recent Chubb run and meeting the triathlete doing hill repeats, and SM (Evolve) mentioned it last Thursday at our coaching meeting.
Hardworking is defined as: tending to work with energy and commitment; diligent.
Resilient is defined as: able to recoil or spring back into shape after bending, stretching, or being compressed. Able to withstand or recovery quickly from difficult conditions.
Paraphrasing here, TV said triathletes are hardworking, and ultrarunners are resilient. Triathletes diligently follow schedules and training plans, carefully track numbers and data, and have an advantage in knowing what's going to happen (I think he meant they can know the course). On the other hand, ultrarunners don't know what's going to happen on the course, they need to be able to fix problems on the trail without the multiple-support aspect of triathlons, and need to be able to bounce back from nutrition, blisters, injuries, etc. He also seemed to say that triathletes are more competitive, while the runners are happy to finish.
I agreed in part, but pointed out that it's not quite that different. And pointed out that in recent years triathlon has exploded with new athletes who are just out to finish. I think TV has the impression that triathletes are these uber-serious, super-competitive, nose-to-the grindstone types.
So I agree with this in part. It's interesting to wonder, which one am I? Both? Do I switch with the sport I'm focused on?
Then SM (without knowing of this conversation I had with TV) said that triathlon is harder because you're not just running. The triathlete needs to know how to swim, and bike, and run, then they have to learn to stack these three sports together into one event. What you do in the swim will affect the bike, mistakes made in the bike will affect the run, and the run is dependent on everything you've done that day so far. She implied that ultra runners just have to run.
Again, I agreed in part. In a 100 miler, the first 10 miles can affect the mid-race miles, and mistakes made in the mid-race miles will affect the later race miles, and as with triathlon how you manage all the miles will make or break the day.
So there are notable differences between the sports, each requiring different training and focus. But they are also quite similar, and that's probably why I can blend between the two. I'm still thinking on this topic, will probably come back and edit this Binary as I do.
The debate of hardworking vs resilient came up twice recently, from two very different people and even more different thoughts. TV started it after our recent Chubb run and meeting the triathlete doing hill repeats, and SM (Evolve) mentioned it last Thursday at our coaching meeting.
Hardworking is defined as: tending to work with energy and commitment; diligent.
Resilient is defined as: able to recoil or spring back into shape after bending, stretching, or being compressed. Able to withstand or recovery quickly from difficult conditions.
Paraphrasing here, TV said triathletes are hardworking, and ultrarunners are resilient. Triathletes diligently follow schedules and training plans, carefully track numbers and data, and have an advantage in knowing what's going to happen (I think he meant they can know the course). On the other hand, ultrarunners don't know what's going to happen on the course, they need to be able to fix problems on the trail without the multiple-support aspect of triathlons, and need to be able to bounce back from nutrition, blisters, injuries, etc. He also seemed to say that triathletes are more competitive, while the runners are happy to finish.
I agreed in part, but pointed out that it's not quite that different. And pointed out that in recent years triathlon has exploded with new athletes who are just out to finish. I think TV has the impression that triathletes are these uber-serious, super-competitive, nose-to-the grindstone types.
So I agree with this in part. It's interesting to wonder, which one am I? Both? Do I switch with the sport I'm focused on?
Then SM (without knowing of this conversation I had with TV) said that triathlon is harder because you're not just running. The triathlete needs to know how to swim, and bike, and run, then they have to learn to stack these three sports together into one event. What you do in the swim will affect the bike, mistakes made in the bike will affect the run, and the run is dependent on everything you've done that day so far. She implied that ultra runners just have to run.
Again, I agreed in part. In a 100 miler, the first 10 miles can affect the mid-race miles, and mistakes made in the mid-race miles will affect the later race miles, and as with triathlon how you manage all the miles will make or break the day.
So there are notable differences between the sports, each requiring different training and focus. But they are also quite similar, and that's probably why I can blend between the two. I'm still thinking on this topic, will probably come back and edit this Binary as I do.
So it's official, I'm training for Farmdale!
RUN 10.2 miles in 1:36 a 9:24 m/m pace, 4-5 pick-ups randomly
BIKE COMMUTE 9.5 miles
My goal was to run at 5am, maybe 530, but I didn't get out the door until 6. The morning was cloudy and the super-early rising sun made for a very early, very pink glow in the sky. I wanted to take advantage of it and get done early. Did, kinda.
This was another random around town 10 miler, didn't go to TGP like I usually do. Brewery, LP, more LP, more LP, haha, the wound home. Boring, but good. I had my soft peppermints, one every 2 miles (these are a motivating carrot!) and that was it during run. Pre was just 150g tater and 2 whites, with another tater last night, and energy was great. The last mile and esp half mile was about as far as I could have gone without a gel or something to supplement.
So begins my Journey to 100-2!
BIKE COMMUTE 9.5 miles
My goal was to run at 5am, maybe 530, but I didn't get out the door until 6. The morning was cloudy and the super-early rising sun made for a very early, very pink glow in the sky. I wanted to take advantage of it and get done early. Did, kinda.
This was another random around town 10 miler, didn't go to TGP like I usually do. Brewery, LP, more LP, more LP, haha, the wound home. Boring, but good. I had my soft peppermints, one every 2 miles (these are a motivating carrot!) and that was it during run. Pre was just 150g tater and 2 whites, with another tater last night, and energy was great. The last mile and esp half mile was about as far as I could have gone without a gel or something to supplement.
So begins my Journey to 100-2!
Summer Solstice and Strawberry Moon and FARMDALE
BIKE COMMUTE abt 11 miles
STRENGTH 1hr
JG is back and the plan is to meet tonight! I've been feeling weak the last few days, combination of fatigue and sitting around too much. I don't do much work when I'm home, I walk less and just hang out in the house a lot it seems. Even my Garmin pedometer was blinking 1-2 lights most days.
ETA: Strength training was great, I did 4 sets of a triplicate of exercises: first was kettlebell swings, then hip bridges, then pushups. Second was leg lifts, plank rows with 15# dumb bell, then overhead squat press (those still not good on left arm). Third was triceps and hammer curls with cable pulley. Last wasn't a triplicate, just leg press 10x each singles then both legs. Ooof that last one was tiring!
Turned out JG has a broken rib! He thinks we missed one week, I'm saying it's two.
---
ETA: Strength training was great, I did 4 sets of a triplicate of exercises: first was kettlebell swings, then hip bridges, then pushups. Second was leg lifts, plank rows with 15# dumb bell, then overhead squat press (those still not good on left arm). Third was triceps and hammer curls with cable pulley. Last wasn't a triplicate, just leg press 10x each singles then both legs. Ooof that last one was tiring!
Turned out JG has a broken rib! He thinks we missed one week, I'm saying it's two.
---
I'm hoving over the Farmdale registration. Literally. The damned windows are open in the next tabs, what am I waiting for?!
My left hip has been hurting a bit, and I guess that's my excuse. I want to "see how it feels in a few days". It's been a nagging discomfort the past few days. Something like a muscle tightens up when I'm sitting and hurts when I get up again. Also painful when I'm reclined in bed. Sounds simple right, get up and STFU (stand the fuq up), right? Well anyway, were I to wait for every dang niggle to go away before I planned on a race I'd never race.
Had my bone scan today, six month followup. No significant change. Humph. That was a bit of a downer, not sure how to process it yet. I feel like I failed something, yet feel like a bad measurement is being used against me. I'm not a post-menopausal female and on that scale I'm osteopenic. But when measured as a pre-menopausal female I'm normal. I specifically asked that question: am I osteopenic, and she said yes. But then she also said I'm normal. Grrrrr. Fast still remains, I broke bones. I'm symptomatic. At least I WAS. But this latest scan only proves that I'm NOT improved from the last scan in 2015, so should I still consider myself "fragile" as has been suggested?
Oh Hell, should I sign up for that race? What's my hold up?
Thought it would be could to sign up on the rare Full Moon on Summer Solstice. I love me some full moons (gee have I ever mentioned that before) and what a way to celebrate! I just pulled out my wallet. But is a Full Moon (why do I capitalize it?) a good reason to sign up, the price increase isn't until July 31st. But TV is signed up and official, and I've mapped out this elaborate training plan that I'm already weeks into...of course I did the same for OT100 last fall...trained for a race I didn't do. But then I knew surgery would be a factor, I have no such excuse right now. Unless you count this hip niggle.
In my head I know it will be empowering to say I'm REGISTERED for a 100M this fall, instead of the waffley I THINKING about doing a 100M this fall....
ZOMG I DID IT!!!! Kinda hurried so I couldn't back out with doubt.
OMG!! WHOOP!!
Sunday, June 19, 2016
Weekend at home, summary post
Thursday BIKE abt 32 miles in 2:10
Friday RUN 18 miles in 3:03 to, around, and from Catlin
Saturday rest
Sunday RUN 6 miles in 57 mins
Another summary post, hopefully I can capture all the details. It was a great weekend! I went home to help with the bakery grand opening celebration and modified my training schedule to optimize my availability to help out.
Thursday I skipped the group run and did a bike. I needed to stop by lab early and meet with Sam, so what I did was commute to lab and do my harvest, bike to FoPa with the plan to ride until meeting with Sam, round out my goal time of 2hrs, then commute home. I stopped by the VC lot and found IT and LC, talked with them instead of riding, so I managed an out n back on Wyd before having to rush back to the VC for Sam. The meeting with her was great, she shared some insight she learned while recovering from her surgeries and this gem was the real sparkler: don't pick a race goal as the motivation to recover, rather pick recovery as the motivation and once recovered then shoot for a race. Heavily paraphrased, but that's the idea. She suggested coming back to the coaching question after my October race, then picking a 70.3 roughly one year from that to train for. So looking at fall 2017 triathlons! She also pointed out a podcast I'd be interested in called Journey to 100. What an inspiring name, I downloaded a few for the weekend trip.
The rest of the ride I did in FoPa, two loops on the path which took about 25 mins each. Felt really good, love riding Puppy :)
Friday the goal was a simple steady state run, I was torn between running to Catlin and driving to Peoria to preview Farmdale. I should mention here that until Thursday night my plan was to drive to Camp Wakonda, which incidentally is NOT the site of the 100M but rather my July 50K. Duh, bad thinking there! To keep things simple and save myself the 2hrs of driving I stayed home, thinking I could run to Catlin, see how things look there, and if needed come home through SRock along the river.
It's 6 miles of mostly flat roads to Catlin, a boring but pleasant run. Yay for podcasts to keep my mind going, and for my soft peppermint candies every two miles (Thursday I found double-sized bags of them at the Dollar store! Score! Buy more!). The gate to the park was closed and the sign I saw on it said keep to the center of the road, 10 mph speed limit. I skirted by the gate and jumped on the first trail head I came to.
I didn't know what to expect from a "horse trail park". I was expecting more like Greensfelder -- tore up, poopy, single-track. Instead I found mowed, clean, manicured double/triple wide grass trails that wound through the trees. It was like running on a lawn! Some of the trails dead-ended at a short loop with a tree at the center. They were mostly shaded so a wonderful cooling off opportunity. Through trees, past a meadow, along cornfields, not at all what I expected! When I found a muddy dive into a creek I took it only to be quickly connected to the next manicured trail.
I bee-bopped along at one point along a corn field, and at one point heard a vehicle honking to flag my attention. It was a ranger -- that park wasn't open yet!? He said 9am. Ooops. He was nice, and I was terribly apologetic, and glad I wasn't a horse because he said that would have been worse (how, exactly, I didn't ask). I chatted a bit more and he said there was 14 miles of trails here. FOURTEEN! I never would have guessed so much, whoop! So much for thinking I'd need to add mileage in SRock, there's pee-lenty here. Speaking of which, I needed to pee and was now worried about doing so along the trail with the watchful eyes of a ranger who already had to admonish me, hehe!
Looped back along a few more trails, ate 1/4th a powerbar at 1:30, found an outdoor toilet, then turned for home thinking that 18 miles was a good goal. More powerbar at 2:15, still eating mints, and monitoring the water levels in the Camelbak. It was really heating up, not as hot as STL but definitely hot. I was OK, only 6 more miles. Stopped briefly to talk to Jess's mom who was out mowing, them home! Was a good 10m/m pace due to the mostly flat terrain, but still a solid 3hr run. Now I need to get that done on hills! This run didn't wipe me out or hurt much later, even after a 3+hrs stretch of doing dishes at the bakery.
Saturday I rested. We were all up late after the grand opening and I needed the rest. Still feeling good from the run. I had thought about trying to get a swim in today, but it was more important to spend time with family.
Sunday another run, the goal was to round out to a 40 mile week. Up the the school and back, felt great! I was somewhat disappointed on Monday to see that my training log showed only ("only") 8 hours of training for the week. No strength, just bike and run, and as usual that doesn't include bike commute time. 8 just sounds so short!
Friday RUN 18 miles in 3:03 to, around, and from Catlin
Saturday rest
Sunday RUN 6 miles in 57 mins
Another summary post, hopefully I can capture all the details. It was a great weekend! I went home to help with the bakery grand opening celebration and modified my training schedule to optimize my availability to help out.
Thursday I skipped the group run and did a bike. I needed to stop by lab early and meet with Sam, so what I did was commute to lab and do my harvest, bike to FoPa with the plan to ride until meeting with Sam, round out my goal time of 2hrs, then commute home. I stopped by the VC lot and found IT and LC, talked with them instead of riding, so I managed an out n back on Wyd before having to rush back to the VC for Sam. The meeting with her was great, she shared some insight she learned while recovering from her surgeries and this gem was the real sparkler: don't pick a race goal as the motivation to recover, rather pick recovery as the motivation and once recovered then shoot for a race. Heavily paraphrased, but that's the idea. She suggested coming back to the coaching question after my October race, then picking a 70.3 roughly one year from that to train for. So looking at fall 2017 triathlons! She also pointed out a podcast I'd be interested in called Journey to 100. What an inspiring name, I downloaded a few for the weekend trip.
The rest of the ride I did in FoPa, two loops on the path which took about 25 mins each. Felt really good, love riding Puppy :)
Friday the goal was a simple steady state run, I was torn between running to Catlin and driving to Peoria to preview Farmdale. I should mention here that until Thursday night my plan was to drive to Camp Wakonda, which incidentally is NOT the site of the 100M but rather my July 50K. Duh, bad thinking there! To keep things simple and save myself the 2hrs of driving I stayed home, thinking I could run to Catlin, see how things look there, and if needed come home through SRock along the river.
It's 6 miles of mostly flat roads to Catlin, a boring but pleasant run. Yay for podcasts to keep my mind going, and for my soft peppermint candies every two miles (Thursday I found double-sized bags of them at the Dollar store! Score! Buy more!). The gate to the park was closed and the sign I saw on it said keep to the center of the road, 10 mph speed limit. I skirted by the gate and jumped on the first trail head I came to.
I didn't know what to expect from a "horse trail park". I was expecting more like Greensfelder -- tore up, poopy, single-track. Instead I found mowed, clean, manicured double/triple wide grass trails that wound through the trees. It was like running on a lawn! Some of the trails dead-ended at a short loop with a tree at the center. They were mostly shaded so a wonderful cooling off opportunity. Through trees, past a meadow, along cornfields, not at all what I expected! When I found a muddy dive into a creek I took it only to be quickly connected to the next manicured trail.
I bee-bopped along at one point along a corn field, and at one point heard a vehicle honking to flag my attention. It was a ranger -- that park wasn't open yet!? He said 9am. Ooops. He was nice, and I was terribly apologetic, and glad I wasn't a horse because he said that would have been worse (how, exactly, I didn't ask). I chatted a bit more and he said there was 14 miles of trails here. FOURTEEN! I never would have guessed so much, whoop! So much for thinking I'd need to add mileage in SRock, there's pee-lenty here. Speaking of which, I needed to pee and was now worried about doing so along the trail with the watchful eyes of a ranger who already had to admonish me, hehe!
Looped back along a few more trails, ate 1/4th a powerbar at 1:30, found an outdoor toilet, then turned for home thinking that 18 miles was a good goal. More powerbar at 2:15, still eating mints, and monitoring the water levels in the Camelbak. It was really heating up, not as hot as STL but definitely hot. I was OK, only 6 more miles. Stopped briefly to talk to Jess's mom who was out mowing, them home! Was a good 10m/m pace due to the mostly flat terrain, but still a solid 3hr run. Now I need to get that done on hills! This run didn't wipe me out or hurt much later, even after a 3+hrs stretch of doing dishes at the bakery.
Saturday I rested. We were all up late after the grand opening and I needed the rest. Still feeling good from the run. I had thought about trying to get a swim in today, but it was more important to spend time with family.
Sunday another run, the goal was to round out to a 40 mile week. Up the the school and back, felt great! I was somewhat disappointed on Monday to see that my training log showed only ("only") 8 hours of training for the week. No strength, just bike and run, and as usual that doesn't include bike commute time. 8 just sounds so short!
Wednesday, June 15, 2016
Do what you do with authenticity. One year SCD. CMAR registration.
RUN 10.2 miles in 1:40, for a 9:50 ave pace
BIKE COMMUTE 9.5 miles
Another hot morning, another run, pretty much the same route as yesterday but this time I wandered more. East to Lemp, north to Syndey, over I55, etc etc etc, to LP then CHP them CH then home. The goal was to never get into a pace that exceeded "nose breathing". Did it! Felt great.
Used my mints again, this time every odd mile. They really do motivate, I hear a garmin beep and think "yay!".
No knee pain, but some left quad bone pain. Kinda in the hip too. This has been a tight sore spot the past few days. A few nights ago the bone ached while I was in bed. I'm taking it as mileage building. Last week I hit 33.5 miles, goal this week is 40-ish. So I'm pushing it.
Hot out again even at 630am, went through 2 handhelds but needed more. All day I'm drinking but not peeing much. Last few days my ankles and calves swell by the end of the day to the point I can feel it. Too much salt bloating? Wore compression socks today to see if it helps.
TV sent out a Pride 5K run for next Sunday, we're signing up! And in that registration I learned about Frontrunners. A group for me to join?
Listened to my TJM podcast, a solo interview with an Australian woman who inspired the title above. Be real, run for whatever reason you want to run, but run with authenticity.
Today is day 366 for the specific carbohydrate diet! I'm logging it as day 1. I set a few goals in my food journal, one of them (the first one actually) is to optimize my race nutrition. I've yet to do a major race on my new diet.
And to that goal, I registered for Cry Me A River 50K in July. I'm hovering over the Farmdale 100M registration, not sure what I'm waiting for. Why not sign up for a 5K, a 50K, and a 100M today?!
BIKE COMMUTE 9.5 miles
Another hot morning, another run, pretty much the same route as yesterday but this time I wandered more. East to Lemp, north to Syndey, over I55, etc etc etc, to LP then CHP them CH then home. The goal was to never get into a pace that exceeded "nose breathing". Did it! Felt great.
Used my mints again, this time every odd mile. They really do motivate, I hear a garmin beep and think "yay!".
No knee pain, but some left quad bone pain. Kinda in the hip too. This has been a tight sore spot the past few days. A few nights ago the bone ached while I was in bed. I'm taking it as mileage building. Last week I hit 33.5 miles, goal this week is 40-ish. So I'm pushing it.
Hot out again even at 630am, went through 2 handhelds but needed more. All day I'm drinking but not peeing much. Last few days my ankles and calves swell by the end of the day to the point I can feel it. Too much salt bloating? Wore compression socks today to see if it helps.
TV sent out a Pride 5K run for next Sunday, we're signing up! And in that registration I learned about Frontrunners. A group for me to join?
Listened to my TJM podcast, a solo interview with an Australian woman who inspired the title above. Be real, run for whatever reason you want to run, but run with authenticity.
Today is day 366 for the specific carbohydrate diet! I'm logging it as day 1. I set a few goals in my food journal, one of them (the first one actually) is to optimize my race nutrition. I've yet to do a major race on my new diet.
And to that goal, I registered for Cry Me A River 50K in July. I'm hovering over the Farmdale 100M registration, not sure what I'm waiting for. Why not sign up for a 5K, a 50K, and a 100M today?!
Tuesday, June 14, 2016
Plan says 4. I do 6.
RUN 6.1 in 53 mins
BIKE COMMUTE 9.5 miles
OK, so it was really 6.1. No really it was 6, and the last 0.1 mile and minute were skips, grapevines, and a few plyo hops in the last block. My neighbs must love seeing, #shitwhiterunners do! LOL!
Goal today was either speedwork or intervals. Chose the latter, and every uphill was pushed. Went east to Brewery, north a ways to.... I forget...then...I forget....oh, around LP for a 2-side push, then home. Didn't cross Jefferson again, and didn't go to TGP.
Felt good! We are having lots of hot weather, heat advisories during the day! TV is all about the heat acclimation runs this week.
BIKE COMMUTE 9.5 miles
OK, so it was really 6.1. No really it was 6, and the last 0.1 mile and minute were skips, grapevines, and a few plyo hops in the last block. My neighbs must love seeing, #shitwhiterunners do! LOL!
Goal today was either speedwork or intervals. Chose the latter, and every uphill was pushed. Went east to Brewery, north a ways to.... I forget...then...I forget....oh, around LP for a 2-side push, then home. Didn't cross Jefferson again, and didn't go to TGP.
Felt good! We are having lots of hot weather, heat advisories during the day! TV is all about the heat acclimation runs this week.
Monday, June 13, 2016
Still no JG, cut hand, and so no personal training today
BIKE COMMUTE 9.5
And that was it. Which was a good thing in the end. My legs were tired!
And my spiralizer took a chunk of skin off my right thumb. Really didn't want to be worried about that with every dumb bell I pick up!
And that was it. Which was a good thing in the end. My legs were tired!
And my spiralizer took a chunk of skin off my right thumb. Really didn't want to be worried about that with every dumb bell I pick up!
Sunday, June 12, 2016
The Lone Elk run
RUN 2:12 and 11 miles
The training plan said 15 miles, which to me means out and back on Chubb. When I picked up TV he had an idea to run a loop in Lone Elk. I've heard of it, driven by it, but didn't know there was a loop we could run! So the plan was to park at the RR and run east towards LE. It was another hot day, we're still heat acclimating, no need to go nuts.
I tested some new run candy today -- those soft puffy peppermints that I love. The plan was every 2 miles I get a mint. I like them for the bright refreshing taste, the peppermint for the tummy, and the way they don't stick to me teeth for the next mile. They worked! And 2 miles goes by fast. Now as to whether I'd do this in a 100-miler, let's see that's 50 mints! Ha!
Ran along the river -- the weeds were tall and we got a bit confused on the trail. Looks different post flooding and overgrown. But soon enough hit LE and cut down to the trail. I joke about whether there was really one, lone elk or how this works. We could see poops everywhere, the elk had free run of the park and a cattle gate kept them from leaving. These weren't the usual horse poops, more like big piles of poop marbles.
We were about 1.5 miles into the loop when we saw our first elk! Beautiful!! And on our trail. Well, his trail, really, we were the visitors. Time for some appreciation, and a photo with TV's phone.
As he was standing on the trail, we had to detour, back on trail, excited by the sighting. Past the visitor's center where another runner pointed out the lake with low water and many more elk cooling themselves off! So the name of the park is misleading, more than one elk.
We were both conscious of water levels and instead of further exploration we headed back to the truck. I felt much better on the return run than I did out the out. I was chatterboxing random shit the entire time, and my energy was better. When we got back to the truck at 10.88, I could have kept going but TV was done. Of course I had to round up to 11!
Met another runner who was doing 10 hill repeats up the picnic table and back. Said he was new to ultra running and didn't usually sign up for races. Said he did Berryman 50 and Double Chubb. And doing hill repeats.... more to this story! He revealed that he used to do Ironman, now THAT makes more sense. Triathletes! LOL!
The weekend felt really good, feeling more confident about signing up for my summer and fall races. The knee barely hurt today and while the shoulder still ached after the longer bike yesterday, that is less acute and I don't need a shoulder to run ;)
The training plan said 15 miles, which to me means out and back on Chubb. When I picked up TV he had an idea to run a loop in Lone Elk. I've heard of it, driven by it, but didn't know there was a loop we could run! So the plan was to park at the RR and run east towards LE. It was another hot day, we're still heat acclimating, no need to go nuts.
I tested some new run candy today -- those soft puffy peppermints that I love. The plan was every 2 miles I get a mint. I like them for the bright refreshing taste, the peppermint for the tummy, and the way they don't stick to me teeth for the next mile. They worked! And 2 miles goes by fast. Now as to whether I'd do this in a 100-miler, let's see that's 50 mints! Ha!
Ran along the river -- the weeds were tall and we got a bit confused on the trail. Looks different post flooding and overgrown. But soon enough hit LE and cut down to the trail. I joke about whether there was really one, lone elk or how this works. We could see poops everywhere, the elk had free run of the park and a cattle gate kept them from leaving. These weren't the usual horse poops, more like big piles of poop marbles.
We were about 1.5 miles into the loop when we saw our first elk! Beautiful!! And on our trail. Well, his trail, really, we were the visitors. Time for some appreciation, and a photo with TV's phone.
As he was standing on the trail, we had to detour, back on trail, excited by the sighting. Past the visitor's center where another runner pointed out the lake with low water and many more elk cooling themselves off! So the name of the park is misleading, more than one elk.
We were both conscious of water levels and instead of further exploration we headed back to the truck. I felt much better on the return run than I did out the out. I was chatterboxing random shit the entire time, and my energy was better. When we got back to the truck at 10.88, I could have kept going but TV was done. Of course I had to round up to 11!
Met another runner who was doing 10 hill repeats up the picnic table and back. Said he was new to ultra running and didn't usually sign up for races. Said he did Berryman 50 and Double Chubb. And doing hill repeats.... more to this story! He revealed that he used to do Ironman, now THAT makes more sense. Triathletes! LOL!
The weekend felt really good, feeling more confident about signing up for my summer and fall races. The knee barely hurt today and while the shoulder still ached after the longer bike yesterday, that is less acute and I don't need a shoulder to run ;)
Saturday, June 11, 2016
Brick with berries
BIKE 2:22 and 40.4 miles
RUN 17:? and 2 miles
I had a few options for rides today. Coulda rode NT, could rode (ridden?) with RM around SoCity, but in the end came back to my original plan of taking Frea out to the MCTs. Admittedly a social ride with others would have been better, but this allowed me to stick to my schedule, adjust to my strengths and weaknesses, and just have some alone time. Not that I need alone time! But this is where I wanted to be.
Another beautiful day, light winds out of the west. I rode from C-ville west to the Schoolhouse, then back. There were berries along the first mile of trail, I could hear them popping under the tires. My plan was for 2 hours and I was surprised to see that the first out and back took just over 1 hour for 18.3 miles I didn't know how long it would take, normally I park at Schoolhouse and ride east, so this was a new measure. First lap felt great, got to thinking I'd ride to 40 miles instead of stopping at 2 hours.
Lazily I went out and back again on the same route, instead of heading the other direction. I dunno why I do this. Why do out n back repeats seem more appealing to me sometimes? Or maybe I just wanted that faster tailwind for the last segment, instead of a headwind?
In the 2nd out I started to feel how much I miss the bike. I felt strong, faster, steady. The front wheel seemed slick under me sometimes, not sure if that's just a feeling or a weak shoulder thing? And speaking of the shoulder, it started to ache around 1:45, aching up on top where top of shoulder meets the neck. Must have been some compensation from those muscles.
The 2nd inbound was great. Enjoyed the tailwind and feeling of flying again on Frea. To hit the goal of 40 miles I rode past the parking lot for a short out n back. When I got back to the truck, I realized the little bits of black I thought were bugs turned out to be bits of berries! They smeared purple! So I decided on my run to go berry hunting.
Don't think I've mentioned this much here yet -- that mulberry trees are dropping berries all over for the past few weeks. In runs around the neighborhood I've mapped out the good ones and when I see a smear of purple under a tree I'll stop to pick a handful. I do this on dog walks too, poor Sugar just has to deal. My hands turn purple, my lips prolly do too, but oh so good! Same on the run today. Didn't mind if my hands were messed up, didn't mind if my pace was blown by stopping. So yummy!
So yummy in fact that I filled the rear left pocket of my Club jersey with berries for after I'm done. When I started running again I could feel a wet spot on my back. Sure enough, purple stains were coming through the jersey. I finished my run holding the pocket as best I could to keep them from jostling and smashing more. LOL!!
RUN 17:? and 2 miles
I had a few options for rides today. Coulda rode NT, could rode (ridden?) with RM around SoCity, but in the end came back to my original plan of taking Frea out to the MCTs. Admittedly a social ride with others would have been better, but this allowed me to stick to my schedule, adjust to my strengths and weaknesses, and just have some alone time. Not that I need alone time! But this is where I wanted to be.
Another beautiful day, light winds out of the west. I rode from C-ville west to the Schoolhouse, then back. There were berries along the first mile of trail, I could hear them popping under the tires. My plan was for 2 hours and I was surprised to see that the first out and back took just over 1 hour for 18.3 miles I didn't know how long it would take, normally I park at Schoolhouse and ride east, so this was a new measure. First lap felt great, got to thinking I'd ride to 40 miles instead of stopping at 2 hours.
Lazily I went out and back again on the same route, instead of heading the other direction. I dunno why I do this. Why do out n back repeats seem more appealing to me sometimes? Or maybe I just wanted that faster tailwind for the last segment, instead of a headwind?
In the 2nd out I started to feel how much I miss the bike. I felt strong, faster, steady. The front wheel seemed slick under me sometimes, not sure if that's just a feeling or a weak shoulder thing? And speaking of the shoulder, it started to ache around 1:45, aching up on top where top of shoulder meets the neck. Must have been some compensation from those muscles.
The 2nd inbound was great. Enjoyed the tailwind and feeling of flying again on Frea. To hit the goal of 40 miles I rode past the parking lot for a short out n back. When I got back to the truck, I realized the little bits of black I thought were bugs turned out to be bits of berries! They smeared purple! So I decided on my run to go berry hunting.
Don't think I've mentioned this much here yet -- that mulberry trees are dropping berries all over for the past few weeks. In runs around the neighborhood I've mapped out the good ones and when I see a smear of purple under a tree I'll stop to pick a handful. I do this on dog walks too, poor Sugar just has to deal. My hands turn purple, my lips prolly do too, but oh so good! Same on the run today. Didn't mind if my hands were messed up, didn't mind if my pace was blown by stopping. So yummy!
So yummy in fact that I filled the rear left pocket of my Club jersey with berries for after I'm done. When I started running again I could feel a wet spot on my back. Sure enough, purple stains were coming through the jersey. I finished my run holding the pocket as best I could to keep them from jostling and smashing more. LOL!!
Friday, June 10, 2016
Strength training on my own
STRENGTH 1hr
BIKE COMMUTE 15 miles
No JG again today, not sure if it's because he lost his phone or he wasn't feeling well, the guy behind the desk didn't see to know either.
On Monday I left without even entering the gym. Today I figured I'd start out on my own and if he didn't show up I'd still go for an hour. I did it! I didn't know how to use the cable pulley systems so I stuck to the dumb bells and machines I was familiar with. Did about 20 mins of upper body, about 15 mins of core, the about 20 mins of lower.
My overhead press is still weak!
BIKE COMMUTE 15 miles
No JG again today, not sure if it's because he lost his phone or he wasn't feeling well, the guy behind the desk didn't see to know either.
On Monday I left without even entering the gym. Today I figured I'd start out on my own and if he didn't show up I'd still go for an hour. I did it! I didn't know how to use the cable pulley systems so I stuck to the dumb bells and machines I was familiar with. Did about 20 mins of upper body, about 15 mins of core, the about 20 mins of lower.
My overhead press is still weak!
Thursday, June 9, 2016
Learned about a beer mile done triathlete style
RUN 53:45 and 6.6 miles, 8:09m/m pace
BIKE COMMUTE 9.5 miles
Started out with the group but BE and I broke away on Skinker Hill. Didn't mean to, we just did. He told me about a beer mile he did in which he tracked not only the quarter mile intervals but also the drinking intervals. Triathlete style beer miles! Funny that his drinking intervals increased over time but the quarter mile times decreased.
The run felt good, just a perfect morning for a run. Cool, calm, sunny, dry, great course and company. Love it!
Still haven't signed up for my July and October races yet. I think I'm waiting to see how a few long weekends go first for my knee. Once I have some more confidence I'll get registered? Or will registering prompt me to get serious and take better care?
BIKE COMMUTE 9.5 miles
Started out with the group but BE and I broke away on Skinker Hill. Didn't mean to, we just did. He told me about a beer mile he did in which he tracked not only the quarter mile intervals but also the drinking intervals. Triathlete style beer miles! Funny that his drinking intervals increased over time but the quarter mile times decreased.
The run felt good, just a perfect morning for a run. Cool, calm, sunny, dry, great course and company. Love it!
Still haven't signed up for my July and October races yet. I think I'm waiting to see how a few long weekends go first for my knee. Once I have some more confidence I'll get registered? Or will registering prompt me to get serious and take better care?
Wednesday, June 8, 2016
Weds run extended by bike
RUN 8.4 miles in 1:17, just over a 9m/m
BIKE 5 miles in 20 mins
BIKE COMMUTE 9.5 miles
Part of my usual plan is to build my run volume by subbing in biking. That is what I did today. Normally I'd do a 10+ miler on Wednesday's (well really, I'd normally run commute, but I'm not there yet) and since my mileage is still on the build I decided on 8 miles plus 10 minutes biking per mile short of goal. Since 8+2=goal of 10 miles, I did 8 miles + (2x10) mins biking.
The 8 miler was easy enough, I looped up through the old neighborhood and around TGP. Showered, walked dog, brekkie, then during my commute I did the 20 mins in TGP using my loopy-loop path. This time I measured it on MMR -- a nice 5 miles. My original plan was to ride somewhere different like FoPa, but I realized that once I got close to work and being done I was more likely to push the extra ride into the afternoon. Then once into the afternoon I'd be more likely to skip the ride to get home. So I got it done right away so the day couldn't come apart on me.
Felt good!
TV is signed up for MT100!
BIKE 5 miles in 20 mins
BIKE COMMUTE 9.5 miles
Part of my usual plan is to build my run volume by subbing in biking. That is what I did today. Normally I'd do a 10+ miler on Wednesday's (well really, I'd normally run commute, but I'm not there yet) and since my mileage is still on the build I decided on 8 miles plus 10 minutes biking per mile short of goal. Since 8+2=goal of 10 miles, I did 8 miles + (2x10) mins biking.
The 8 miler was easy enough, I looped up through the old neighborhood and around TGP. Showered, walked dog, brekkie, then during my commute I did the 20 mins in TGP using my loopy-loop path. This time I measured it on MMR -- a nice 5 miles. My original plan was to ride somewhere different like FoPa, but I realized that once I got close to work and being done I was more likely to push the extra ride into the afternoon. Then once into the afternoon I'd be more likely to skip the ride to get home. So I got it done right away so the day couldn't come apart on me.
Felt good!
TV is signed up for MT100!
Tuesday, June 7, 2016
Ran the neighborhood backwards!
RUN 5.4 miles in 50 mins, 9:16 m/m
BIKE COMMUTE 9.5 miles
Usually my Tuesday loop goes east then loops north counterclockwise to my old neighborhood. Today I went westward first, then north and ran the loop (slightly different route) clockwise! So not exactly backwards. But in a different direction. Ran to CH, around/through CH, around CHP, the back for the other half of CH, then home. Beautiful morning. Picked berries from the trees as I could. Purple hands!!
Still itching to sign up for my races. One year ago TODAY I finished the KM100! One year already!
BIKE COMMUTE 9.5 miles
Usually my Tuesday loop goes east then loops north counterclockwise to my old neighborhood. Today I went westward first, then north and ran the loop (slightly different route) clockwise! So not exactly backwards. But in a different direction. Ran to CH, around/through CH, around CHP, the back for the other half of CH, then home. Beautiful morning. Picked berries from the trees as I could. Purple hands!!
Still itching to sign up for my races. One year ago TODAY I finished the KM100! One year already!
Monday, June 6, 2016
He lost his phone!
BIKE COMMUTE 10 miles
BONUS BIKE 12 miles
Rode to the gym and after a few mins at the counter learned that JG had lost his phone and had to cancel appts. I hadn't heard from him so I waited a few mins, decided to leave, and on the way out was bro-joked by another gym goer. Apparently I'm recognized as 'the triathlete'. He was interested in doing one someday, but 'had other goals to hit first'. I bro-joked back about 'his excuse'. haha! He took it well.
I decided that instead of staying indoors to do a workout I'd ride a few extra miles outdoors. My legs and body needed a bit of rest and I was already rushing around the house to get things done so this worked for me.
Did 20 mins of LP loops, lost count after 3 or 4 and realized I needed a way to calculate how far I was going! The plan was to ride until the 20 min alarm went off on the phone. To figure it out, I actually counted the seconds to get a minute/loop number. Took 90 seconds to ride 2 sides of the park, so 3 mins/loop. As expected then, midway through my last loop the phone sounded. So while I lost count (how could I lose count so quick? Well, I wasn't really paying attention and counting...) I'm pretty certain that 7 miles was the final number.
Itching to sign up for my next races -- thinking the 50K at Cry Me A River and the 100M at Farmdale. Not sure what I'm waiting for? But one year ago TODAY I started the KM100! I think it'd be fun to say I was signed up for the next 100 in one year, but that's not a great reason to jump into a registration.
BONUS BIKE 12 miles
Rode to the gym and after a few mins at the counter learned that JG had lost his phone and had to cancel appts. I hadn't heard from him so I waited a few mins, decided to leave, and on the way out was bro-joked by another gym goer. Apparently I'm recognized as 'the triathlete'. He was interested in doing one someday, but 'had other goals to hit first'. I bro-joked back about 'his excuse'. haha! He took it well.
I decided that instead of staying indoors to do a workout I'd ride a few extra miles outdoors. My legs and body needed a bit of rest and I was already rushing around the house to get things done so this worked for me.
Did 20 mins of LP loops, lost count after 3 or 4 and realized I needed a way to calculate how far I was going! The plan was to ride until the 20 min alarm went off on the phone. To figure it out, I actually counted the seconds to get a minute/loop number. Took 90 seconds to ride 2 sides of the park, so 3 mins/loop. As expected then, midway through my last loop the phone sounded. So while I lost count (how could I lose count so quick? Well, I wasn't really paying attention and counting...) I'm pretty certain that 7 miles was the final number.
Itching to sign up for my next races -- thinking the 50K at Cry Me A River and the 100M at Farmdale. Not sure what I'm waiting for? But one year ago TODAY I started the KM100! I think it'd be fun to say I was signed up for the next 100 in one year, but that's not a great reason to jump into a registration.
Sunday, June 5, 2016
Cliff Cave run
RUN 10 miles in 1:50
TV has mentioned going to CC park in south STL many times, but the Googler says it takes 40 mins to drive there. So I argued against running a park with short trails that has a long drive. Today proved that wrong! It was only a 20-25 mins drive from TV's! We showed up early and had to wait! Gave us time to enjoy the view of the river, very nice.
We were joined by new friend KN from the Thursday run. The first 5 miles were a paved and flat loop around flooded cornfields. Gave us a fantastic view of the bluff, the houses up on the bluff, and some shade along the southern portion. Ran the first 5 miles in about 45 mins.
The second half was on trails. After an "oops that's not a trail" mis-turn, we found the trailhead and dived into a rocky ravine/creek bed that ended at a cave. Appreciated that, found the trail again, and more muddish running. Never too much, but enough to slip every now and then. The trails were random and branchy- you could probably run there all morning and never really know if you're running the same segment or not. Noodly, I call it, like a wet noodle just piled up. The other hazard was low hanging tree branches. At one point I mused about whether I should be more concerned with slipping on mud or getting hit by a tree. The conclusion was that I didn't need my face to run, but did need my feet!
Good line from TV -- calories are bad, energy is good. KN is studying to be a nutritionist, so we have a brief conversation on that in the last miles.
Great trails and great run! My knee didn't bother me at all, got worried about the mud and rocks at first but no issues at all. No pain once it warmed up after 2 miles. So I think I'm skipping the MRI?
8:19 hours training this week: 2hrs strength, 33.5 miles biking, 27.1 miles running, and 34 miles commuting (untimed).
Goal next week is to edge the running into 35 miles.
TV has mentioned going to CC park in south STL many times, but the Googler says it takes 40 mins to drive there. So I argued against running a park with short trails that has a long drive. Today proved that wrong! It was only a 20-25 mins drive from TV's! We showed up early and had to wait! Gave us time to enjoy the view of the river, very nice.
We were joined by new friend KN from the Thursday run. The first 5 miles were a paved and flat loop around flooded cornfields. Gave us a fantastic view of the bluff, the houses up on the bluff, and some shade along the southern portion. Ran the first 5 miles in about 45 mins.
The second half was on trails. After an "oops that's not a trail" mis-turn, we found the trailhead and dived into a rocky ravine/creek bed that ended at a cave. Appreciated that, found the trail again, and more muddish running. Never too much, but enough to slip every now and then. The trails were random and branchy- you could probably run there all morning and never really know if you're running the same segment or not. Noodly, I call it, like a wet noodle just piled up. The other hazard was low hanging tree branches. At one point I mused about whether I should be more concerned with slipping on mud or getting hit by a tree. The conclusion was that I didn't need my face to run, but did need my feet!
Good line from TV -- calories are bad, energy is good. KN is studying to be a nutritionist, so we have a brief conversation on that in the last miles.
Great trails and great run! My knee didn't bother me at all, got worried about the mud and rocks at first but no issues at all. No pain once it warmed up after 2 miles. So I think I'm skipping the MRI?
8:19 hours training this week: 2hrs strength, 33.5 miles biking, 27.1 miles running, and 34 miles commuting (untimed).
Goal next week is to edge the running into 35 miles.
Saturday, June 4, 2016
Rain = indoor bike but outdoor run
BIKE 1 hr and about 17 miles indoors
RUN 4 miles in 37 mins, 9:15 pace
As much as I wanted to ride outdoors, just not a good idea. Rain all morning, so I just sucked it up and stayed indoors. Did the NC Rides DVD-- described as a 'muscular endurance' ride.
That probably explains why my legs were a bit flat for the run. And I could feel a few leg muscles on both sides that were tired and tight. Hmmm, lunges or split squats to blame...
My right knee is feeling good, minor pain better described as discomfort maybe. And it's still off/on pain. Last night or the night before it was uncomfortable to even have the blanket touching it in bed. And I'm learning it doesn't feel good to have legs straight while sleeping on my belly. Feels like the kneecap moves? Hard to describe.
Off to work, long day but good.
RUN 4 miles in 37 mins, 9:15 pace
As much as I wanted to ride outdoors, just not a good idea. Rain all morning, so I just sucked it up and stayed indoors. Did the NC Rides DVD-- described as a 'muscular endurance' ride.
That probably explains why my legs were a bit flat for the run. And I could feel a few leg muscles on both sides that were tired and tight. Hmmm, lunges or split squats to blame...
My right knee is feeling good, minor pain better described as discomfort maybe. And it's still off/on pain. Last night or the night before it was uncomfortable to even have the blanket touching it in bed. And I'm learning it doesn't feel good to have legs straight while sleeping on my belly. Feels like the kneecap moves? Hard to describe.
Off to work, long day but good.
Friday, June 3, 2016
Dead lifts, lunges, and squats
STRENGTH 1hr
BIKE COMMUTE 15 miles total
Lotsa leg work today, dead lift with I think 85lbs, lunges with 15lb bicep curls alternated with jump squats, and split squats alternated with "hopping" split squats. Oooooh yea the legs gonna feel it this weekend.
There was more arm work, but I doubt that will hurt as much!
BIKE COMMUTE 15 miles total
Lotsa leg work today, dead lift with I think 85lbs, lunges with 15lb bicep curls alternated with jump squats, and split squats alternated with "hopping" split squats. Oooooh yea the legs gonna feel it this weekend.
There was more arm work, but I doubt that will hurt as much!
Thursday, June 2, 2016
FAST Thursday loop! The fastest yet for me!? 52 mins
RUN 6.6 in 52 mins!
RUN 1.5 in ~14 mins CD
BIKE COMMUTE 9.5 miles
Ooooh smokin pace there. Right at the 8 m/m mark. Rest and recovery can be a good thing apparently. We joked in the first few miles as to who was pushing the pace -- me, DC, CE, BE, or new joiner Kim---. DC dropped back, CE and BE went out front around 5 miles, leaving me and K together. She's training for her first marathon, and loves trail runs!
Did my right knee hurt. Yes. A bit. It even tingled for awhile around mile 2-3. The pain is much less than it was when I went for x-rays, so I'm confident that it's showing signs of improvement. Hopefully this trend continues.
In the run today, I laughed about how sometimes I think "I can't keep up" but then end with a great pace and feeling. In my mind, I channeled pro runner AntonK - his minimalistness, stride, easy form - to keep me going. I was surprised at many points in this run at how little I was huffing and puffing. Conversation was easy! My mind was so clear and calm, much like the weather and air. Felt wonderful to be back running and feeling good about it.
ETA - just scrolled my Thursday run tagged posts. "Fast" in those was 8:11, 8:06. This might be the fasted ever yet for me? Gonna put the time in the title to help me search in the future.
And while I was typing this, got a text from K about running trails with me and TV Sunday :)
RUN 1.5 in ~14 mins CD
BIKE COMMUTE 9.5 miles
Ooooh smokin pace there. Right at the 8 m/m mark. Rest and recovery can be a good thing apparently. We joked in the first few miles as to who was pushing the pace -- me, DC, CE, BE, or new joiner Kim---. DC dropped back, CE and BE went out front around 5 miles, leaving me and K together. She's training for her first marathon, and loves trail runs!
Did my right knee hurt. Yes. A bit. It even tingled for awhile around mile 2-3. The pain is much less than it was when I went for x-rays, so I'm confident that it's showing signs of improvement. Hopefully this trend continues.
In the run today, I laughed about how sometimes I think "I can't keep up" but then end with a great pace and feeling. In my mind, I channeled pro runner AntonK - his minimalistness, stride, easy form - to keep me going. I was surprised at many points in this run at how little I was huffing and puffing. Conversation was easy! My mind was so clear and calm, much like the weather and air. Felt wonderful to be back running and feeling good about it.
ETA - just scrolled my Thursday run tagged posts. "Fast" in those was 8:11, 8:06. This might be the fasted ever yet for me? Gonna put the time in the title to help me search in the future.
And while I was typing this, got a text from K about running trails with me and TV Sunday :)
Wednesday, June 1, 2016
One week later, back on schedule
RUN 5 miles in 46 mins, to and from gym
STRENGTH 1 hr
BIKE COMMUTE 9.5 miles
Back to it, although not entirely settled in yet. Still getting things back online.
To my happy surprise, my knee feels great. Minimal pain (not entirely gone though) and I don't really know it's there mostly. Every now and then I feel it. I'm guessing that time and the restful week was a chance for things to heal?
Strength -- deadlifted 85#, did side and front raises with 5# bells, also leg presses, and some deltoids. Something else too, oh yeah hamstrings.
Stressed myself out today over my Disney miscalculations. Feel stupid, but too relieved to get hung up on it. Really need to apologize to LS!
Yesterday forgot to report that my shoulder strength is really improving -- I was able to shovel dirt, carry boxes and kids, and pretty much be normal here lately.
And I spent part of today mapping out a 2016 100 training plan, looking at weekends, prep races, and re-ramping my mileage. Thinking Farmdale on October 8th....
STRENGTH 1 hr
BIKE COMMUTE 9.5 miles
Back to it, although not entirely settled in yet. Still getting things back online.
To my happy surprise, my knee feels great. Minimal pain (not entirely gone though) and I don't really know it's there mostly. Every now and then I feel it. I'm guessing that time and the restful week was a chance for things to heal?
Strength -- deadlifted 85#, did side and front raises with 5# bells, also leg presses, and some deltoids. Something else too, oh yeah hamstrings.
Stressed myself out today over my Disney miscalculations. Feel stupid, but too relieved to get hung up on it. Really need to apologize to LS!
Yesterday forgot to report that my shoulder strength is really improving -- I was able to shovel dirt, carry boxes and kids, and pretty much be normal here lately.
And I spent part of today mapping out a 2016 100 training plan, looking at weekends, prep races, and re-ramping my mileage. Thinking Farmdale on October 8th....
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