RUN 4 miles in 38 mins, TGP loop
This was a fun run. I put on my Santa hat and took off out the door. It was also lonely, I saw only one other runner the entire time, but there was a peace and quiet that you don't often find running in town. Even though it was around 10am, there were few cars. No Metro bus, no commercial trucks. Just a calm, quiet run under constant gray skies.
It was also one of those runs that had me smiling most of the time. Everyone I did meet in the park was willing to smile back and say Merry Christmas. Many other days they just look at me and give a perfunctory, uncommitted answer. One thing I do like about the holidays is how 99% of the population (there's always a few bah-humbugs out there) has their mind dedicated to a common thought. Today it was Christmas morning, and most everyone realized it was special. So even though I don't know 99.9% of the people I'd meet on this run, most all of us shared this feeling.
Later in the day DH prepared a roasted chicken and some prime rib. For the first time, he cooked the liver from the little packet for me to try. It tasted about how I remember liver tasting. Good!
Tuesday, December 25, 2012
Sunday, December 23, 2012
Week Summary
Zero swimming
12.3 mi biking
27.3 mi running, of that 8.2 on Saturday and 8.6 on Sunday
That I'd hit 27 miles of running last week was a surprise. My weekend goal was 16 and for some reason I thought I'd end up around 20-25 miles. OK so 27 is only 2 miles more...but just like I lose track of time it seems I can also lose track of mileage.
The big news of the week is that I finally registered for my 2 ultra's next spring! Why did I wait so long to register? I kept worrying about the injuries, repeat injuries, burnout, and all the like. Seems I'm still not over the 2012 burnout. But any other year I'm planning the next before the New Year!
Either way, when money is spent I get serious. For about $150 I'm going to get a LOT of training in the next few months!
More good news from last week--I met another ultra runner in the next lab over! So now I'm geeked out over that :) I try to be less one dimensional than I already am, try to find something other than training and racing to talk about, but in all reality that's me--I love training and racing and so that's where my mind goes.
Anyway, now that I'm registered and geeked, let's review the 50M training schedule. The Googler says I haven't updated it since Nov 29! Reviewing the past months, I see that what seemed to be an interminable break for recovery only last a few short weeks. Since the GT50K, I've done 6.4, 21.8, 0, 0, 3, 16, 9.2, 15.3, 21.3, 27.3 mile weeks. So really only 3 weeks off.
The next few weeks will be a reversal of that. This coming week has a 10/6 planned for Sat/Sun, from there the miles only go up. By the plan, I'll be over 40 mpw the week of Jan 14th. Of course, it all depends on how I'm feeling. I'm not going to push this stupidly and get injured.
At the same time, I need to get some variety into the running. I've been run commuting. This is a great idea because it keeps me from having to pay parking and gets the run done. But Wednesday's midweek long runs (currently a bike ride, soon to be a brick) will need something more imaginative if I'm going to stay interested in running this winter. A lunch run in FP looks like the solution to that.
For the weekend runs, sooner or later I have to get back to trails. Between the injury and the snowy/icy weather expected in the winter, I will have to be cautious! In my perfect world, I'd have group runs planned for every weekend. Until the bedroom is done, nothing like that will happen.
Anyway, enough speculating. Saturday's late afternoonrun was 8.2mi in 1:20. I felt good but the left orthotic is still not perfect. I admit to not having adjusted it. Sunday's morning run with RM was a comfortable 8.6 mi in 1:40 that left me energetic and feeling better than I did Saturday night. There's something to be said for doing a longer run at a pace that doesn't beat you up. Why can't I remember that every weekend?
12.3 mi biking
27.3 mi running, of that 8.2 on Saturday and 8.6 on Sunday
That I'd hit 27 miles of running last week was a surprise. My weekend goal was 16 and for some reason I thought I'd end up around 20-25 miles. OK so 27 is only 2 miles more...but just like I lose track of time it seems I can also lose track of mileage.
The big news of the week is that I finally registered for my 2 ultra's next spring! Why did I wait so long to register? I kept worrying about the injuries, repeat injuries, burnout, and all the like. Seems I'm still not over the 2012 burnout. But any other year I'm planning the next before the New Year!
Either way, when money is spent I get serious. For about $150 I'm going to get a LOT of training in the next few months!
More good news from last week--I met another ultra runner in the next lab over! So now I'm geeked out over that :) I try to be less one dimensional than I already am, try to find something other than training and racing to talk about, but in all reality that's me--I love training and racing and so that's where my mind goes.
Anyway, now that I'm registered and geeked, let's review the 50M training schedule. The Googler says I haven't updated it since Nov 29! Reviewing the past months, I see that what seemed to be an interminable break for recovery only last a few short weeks. Since the GT50K, I've done 6.4, 21.8, 0, 0, 3, 16, 9.2, 15.3, 21.3, 27.3 mile weeks. So really only 3 weeks off.
The next few weeks will be a reversal of that. This coming week has a 10/6 planned for Sat/Sun, from there the miles only go up. By the plan, I'll be over 40 mpw the week of Jan 14th. Of course, it all depends on how I'm feeling. I'm not going to push this stupidly and get injured.
At the same time, I need to get some variety into the running. I've been run commuting. This is a great idea because it keeps me from having to pay parking and gets the run done. But Wednesday's midweek long runs (currently a bike ride, soon to be a brick) will need something more imaginative if I'm going to stay interested in running this winter. A lunch run in FP looks like the solution to that.
For the weekend runs, sooner or later I have to get back to trails. Between the injury and the snowy/icy weather expected in the winter, I will have to be cautious! In my perfect world, I'd have group runs planned for every weekend. Until the bedroom is done, nothing like that will happen.
Anyway, enough speculating. Saturday's late afternoonrun was 8.2mi in 1:20. I felt good but the left orthotic is still not perfect. I admit to not having adjusted it. Sunday's morning run with RM was a comfortable 8.6 mi in 1:40 that left me energetic and feeling better than I did Saturday night. There's something to be said for doing a longer run at a pace that doesn't beat you up. Why can't I remember that every weekend?
Thursday, December 20, 2012
First post in a long time!
Last week: no swimming, 17.3 mi biking, and 21.3 miles running.
So far this week: no swimming, 12.3 mi biking, and ...7-8 miles running?
I lose track of the tenths. And in case you can't tell, I'm still Garmin-free.
But I'm not losing track of the slow yet steady progress back into running. Last weekend I did a 6-something and and almost-8 for a grand total of 13-14 miles back-to-back. 14 was the goal, and I'm happy with that!
The 6-er was in my old Adrenaline 12-2, my feet were hurting by the end. These shoes just went flat so fast, they were only at 250-ish miles. Lucky for me, BRR was able to get the new 13's transferred to my local store. So Sunday's run was their first break-in run, no break-in required as usual for these shoes. They need a little adjustment in the left orthotic and they seem good to go!
After much debating and excitement, I think I'm now leaning away from doing TTT in 2013. This is intended to be an "off" year for me--no irons at least. I still have lots of big ideas for the year--aside from the 60k and the 50-miler races early in the year. I'm wondering if I can do a 13 in 13--13 sorta-big B+ races? 13 half distances--half marathons, half irons, half centuries, half 100's--stuff like that.
But probably not TTT. I had a moment the other night in bed waiting to fall asleep. I realized I didn't want to do the race. The idea sounded good, but the desire wasn't there. I didn't want to swim that much, train that much, travel that much. I'm just not there yet.
I'm hearing about other new half irons in the midwest and they sound appealing. I read about a relay in Iowa and that sounded fun. I'm thinking about new races, new challenges, and new routes. THAT sounds appealing and fun.
So far this week: no swimming, 12.3 mi biking, and ...7-8 miles running?
I lose track of the tenths. And in case you can't tell, I'm still Garmin-free.
But I'm not losing track of the slow yet steady progress back into running. Last weekend I did a 6-something and and almost-8 for a grand total of 13-14 miles back-to-back. 14 was the goal, and I'm happy with that!
The 6-er was in my old Adrenaline 12-2, my feet were hurting by the end. These shoes just went flat so fast, they were only at 250-ish miles. Lucky for me, BRR was able to get the new 13's transferred to my local store. So Sunday's run was their first break-in run, no break-in required as usual for these shoes. They need a little adjustment in the left orthotic and they seem good to go!
After much debating and excitement, I think I'm now leaning away from doing TTT in 2013. This is intended to be an "off" year for me--no irons at least. I still have lots of big ideas for the year--aside from the 60k and the 50-miler races early in the year. I'm wondering if I can do a 13 in 13--13 sorta-big B+ races? 13 half distances--half marathons, half irons, half centuries, half 100's--stuff like that.
But probably not TTT. I had a moment the other night in bed waiting to fall asleep. I realized I didn't want to do the race. The idea sounded good, but the desire wasn't there. I didn't want to swim that much, train that much, travel that much. I'm just not there yet.
I'm hearing about other new half irons in the midwest and they sound appealing. I read about a relay in Iowa and that sounded fun. I'm thinking about new races, new challenges, and new routes. THAT sounds appealing and fun.
Sunday, December 9, 2012
First long run in a long while
RUN 8.3 miles in just under 80 mins.
I hit goal today! While the training plan called for a 8 mi/4 mi BTB weekend, my reduced overall milege and to-do list limited me to just this 8.3. I'm happy with it! No problems, no pain (OK there's some pain, but it's pretty mild), and I feel great.
My goal mileage for the week was 23, I did 15.3 instead along with a 17.5 mi bike. In a way, the 1hr bike ride was my aerobic equivalent of a 6 mile run. So I'm doing good!
Sorry, I'm tired and my hubby is cutting up a freshly roasted turkey right next to me on the counter. Distracted...
I hit goal today! While the training plan called for a 8 mi/4 mi BTB weekend, my reduced overall milege and to-do list limited me to just this 8.3. I'm happy with it! No problems, no pain (OK there's some pain, but it's pretty mild), and I feel great.
My goal mileage for the week was 23, I did 15.3 instead along with a 17.5 mi bike. In a way, the 1hr bike ride was my aerobic equivalent of a 6 mile run. So I'm doing good!
Sorry, I'm tired and my hubby is cutting up a freshly roasted turkey right next to me on the counter. Distracted...
Friday, December 7, 2012
Settling into a rhythm?
Weds BIKE 17.5 miles in 60 mins, trainer
Thurs RUN 4 miles in ~38 mins, commute plus
These last two runs felt great. I can feel some tightness in the legs around the calves and knees, but no pain or problems. I feel fast and light.
I'm trying to settle into a pattern of run TWT and SS, with the W run being a bike for now. Or for awhile?
But for now, I'm just enjoying the fact that I don't have to be training. And I'm getting a lot done on the house!
Thurs RUN 4 miles in ~38 mins, commute plus
These last two runs felt great. I can feel some tightness in the legs around the calves and knees, but no pain or problems. I feel fast and light.
I'm trying to settle into a pattern of run TWT and SS, with the W run being a bike for now. Or for awhile?
But for now, I'm just enjoying the fact that I don't have to be training. And I'm getting a lot done on the house!
Tuesday, December 4, 2012
Run commute
RUN: 3 miles in about 28 minutes, to work from the house
Light rain, cool but not cold temps, and a run on the schedule...all adds up to a great run! What's the hold-up lately? I'm a mental case about getting re-injured!
So I K-Taped the ankle and the knee, thinking that if I can tell myself that the tape will help hold things in place while I run, I can take my mind off it. Mayhaps I can break the mental habit I have of thinking about re-injury instead of thinking about the run?
Only time will tell if that works.
Otherwise, it was a great run :) I felt fast, and light, and strong.
Light rain, cool but not cold temps, and a run on the schedule...all adds up to a great run! What's the hold-up lately? I'm a mental case about getting re-injured!
So I K-Taped the ankle and the knee, thinking that if I can tell myself that the tape will help hold things in place while I run, I can take my mind off it. Mayhaps I can break the mental habit I have of thinking about re-injury instead of thinking about the run?
Only time will tell if that works.
Otherwise, it was a great run :) I felt fast, and light, and strong.
Sunday, December 2, 2012
Rebuilding in what is usually a PR time of year
Thursday run: 5.2 miles in 46 mins, 8:51 pace
Today's run: 4 miles in 35 mins, 8:45 pace
I love running. I love the raw naturalness of it, the feeling of flying, and the power of self-propelled locomotion. I love how can think while running, the mental meandering from topic to topic.
What I love even better is the surprise of mapping your run and finding out that even after a few weeks off of serious running (or running at all as was the case for most of November) I can knock out sub-9 runs out of no where. Really, where is that coming from?
And today's run, on the 2nd day of December, was in shorts and a bra top. My t-shirt didn't last long on me :) WOW what a day.
I'm finding that my hesitation to get running again has a substantial mental aspect. My ankle and feel feel OK, not 100%, but OK. My head however is maybe only 75% back, and it's not burn-out any longer. Rather it's the fear of getting re-injured. I keep having mental movies of the ankle coming down wrong and rolling again. I'm watching the sidewalks, cracks, roots, curbs, etc waiting for something to mess me up. I'm also afraid to run in the dark (Thursday's run was in the afternoon) and to run with others for fear I'd be too distracted.
Stuff like this can become a self-fulfilling thing, if I keep thinking about the ankle coming down wrong it will probably happen. So I need to start re-writing my mental scripts to more positive movies.
And the Icy starts tomorrow, so I also need to get to the pool!
Today's run: 4 miles in 35 mins, 8:45 pace
I love running. I love the raw naturalness of it, the feeling of flying, and the power of self-propelled locomotion. I love how can think while running, the mental meandering from topic to topic.
What I love even better is the surprise of mapping your run and finding out that even after a few weeks off of serious running (or running at all as was the case for most of November) I can knock out sub-9 runs out of no where. Really, where is that coming from?
And today's run, on the 2nd day of December, was in shorts and a bra top. My t-shirt didn't last long on me :) WOW what a day.
I'm finding that my hesitation to get running again has a substantial mental aspect. My ankle and feel feel OK, not 100%, but OK. My head however is maybe only 75% back, and it's not burn-out any longer. Rather it's the fear of getting re-injured. I keep having mental movies of the ankle coming down wrong and rolling again. I'm watching the sidewalks, cracks, roots, curbs, etc waiting for something to mess me up. I'm also afraid to run in the dark (Thursday's run was in the afternoon) and to run with others for fear I'd be too distracted.
Stuff like this can become a self-fulfilling thing, if I keep thinking about the ankle coming down wrong it will probably happen. So I need to start re-writing my mental scripts to more positive movies.
And the Icy starts tomorrow, so I also need to get to the pool!
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