Friday: BIKE ~1hr indoor 18 miles
Saturday RUN 9.5 miles on the CCup course, 1:55
Sunday RUN 8 miles in Fopa 4x(1mi easy, 1mi push), ?
A weekend like this sets my head spinning with crazy ideas. First I had energy to burn Friday so I did an am spin. Then after Saturday's easy run I took to cleaning out the basement. Then Sunday I was just plain bored.
The Saturday run was with TH, MD, BE, and OA--a new group and all fun. TH and I took it easy and walked the big uphills.
The Sunday run was in the rain. I started out puddle jumping but gave up eventually. The plan for this run was 1 mile easy alternating with 1 mile push. The easy segments were about 9:45-10m/m and about 135-145 bpm. The push segments were just under 9m/m and HR in the 150s.
I'm only just now starting to wear the HRM. I've been wearing it about 2 weeks now, but this is the first time I've paid attention to it.
Rest weekends also get me thinking ahead and doing other training planning. On Sat and Sun I did some strength training from my app. In doing so I've realized I have some imbalances and tight spots. I've lost some flexibility! So now I'm planning out a Tues am yoga. And I'm looking at master's swimming. And I've pulled out the EN HIM plan. Yup, I'm starting to think triathlon again.
But I'm in the thinking phase. I've started making my little MTWTFSS lists with the boxes and color coding, trying to find what days to do what when. I'd like to start swimming again, but both shoulders have a "click" in them when I stretch them out (something else I need to work on--shoulder flexibility!) so I'm worried that my awful swim stroke will have an impact on that as a injury or as a technique compensation?
Either way, triathlon season is coming up and I think I've picked my races: Rt 66 in late July and Branson in Sept.
Sunday, February 10, 2013
Thursday, February 7, 2013
DC is back! And the pace is fast!
RUN 6.6 miles in 55.5 mins, ave'd an 8:23m/m pace
Some of the miles were 8:06 and 8:07. Damn I love the group runs.
This is a rest week, and it must be that mentality that got me feeling so good this morning. Usually I've done 4+8 by the time Thurs rolls around. This week I was at 4.2+6.2, so not substantially different. The rest week difference is really the weekend long runs. So what got me going this morning? The warmer weather (39F)? The mental idea of a rest week?
I give credit to the group. We had a new addition today (RE), he and DC took off around mile 4 and my designs on catching them in a surge slipped away one tenth at a time. Didn't happen :)
Can I call this speedwork? Nah, probably not.
Some of the miles were 8:06 and 8:07. Damn I love the group runs.
This is a rest week, and it must be that mentality that got me feeling so good this morning. Usually I've done 4+8 by the time Thurs rolls around. This week I was at 4.2+6.2, so not substantially different. The rest week difference is really the weekend long runs. So what got me going this morning? The warmer weather (39F)? The mental idea of a rest week?
I give credit to the group. We had a new addition today (RE), he and DC took off around mile 4 and my designs on catching them in a surge slipped away one tenth at a time. Didn't happen :)
Can I call this speedwork? Nah, probably not.
Wednesday, February 6, 2013
Late morning FoPa run
RUN 6.2 miles in 61 mins.
Goal was easy, to find a comfy pace and settle in keeping the hills and flats an even effort.
Fatigue hit around mile 2. Wondering when I'd start to hate running around mile 3. Forgetting all the mental crap and settling in around mile 4. Took a long time to reach that.
This is one of those runs that I don't feel the rest of the day, it's to the point that 6 miles doesn't have much effect on me. That's a good thing!
Goal was easy, to find a comfy pace and settle in keeping the hills and flats an even effort.
Fatigue hit around mile 2. Wondering when I'd start to hate running around mile 3. Forgetting all the mental crap and settling in around mile 4. Took a long time to reach that.
This is one of those runs that I don't feel the rest of the day, it's to the point that 6 miles doesn't have much effect on me. That's a good thing!
Tuesday, February 5, 2013
Run to work, only to sit there
RUN 4.2 miles in just under 41 mins
And since I didn't have auto-pause on, I'm counting that as 40 mins :)
Yeah, I'm unhappy at work right now. Bored. Sitting. It's 55+F outside and I'm bored inside. Sux.
Anyway. I commuted in today, wearing the Kinvara's. I'm surprised I have barely 35 miles on them so far. I'm thinking I'll start wearing them on all the Tuesday runs since they are just 4 miles.
"Just 4 miles". Well considering that I ran 35.4 miles this past weekend, yeah, it's "Just 4 miles".
I'm still having some concerns about the upcoming 50M, this morning it was the magnitude of running 5 10-mile loops. I envisioned the 1st one being OK and the 2nd one too. That's 20 miles. No problem. Then the 3rd one. Oof, that's 30 miles. The there's 2 more loops after that.
OMG
And since I didn't have auto-pause on, I'm counting that as 40 mins :)
Yeah, I'm unhappy at work right now. Bored. Sitting. It's 55+F outside and I'm bored inside. Sux.
Anyway. I commuted in today, wearing the Kinvara's. I'm surprised I have barely 35 miles on them so far. I'm thinking I'll start wearing them on all the Tuesday runs since they are just 4 miles.
"Just 4 miles". Well considering that I ran 35.4 miles this past weekend, yeah, it's "Just 4 miles".
I'm still having some concerns about the upcoming 50M, this morning it was the magnitude of running 5 10-mile loops. I envisioned the 1st one being OK and the 2nd one too. That's 20 miles. No problem. Then the 3rd one. Oof, that's 30 miles. The there's 2 more loops after that.
OMG
Monday, February 4, 2013
24+10 recovery
Just a few notes while I'm here.
1. Wow what did I get myself into? I know it's healthy to doubt yourself, and if I knew I could do it then it wouldn't be such a challenge. But hoooo-boy! Am I nuts?
2. As confirmation of above, I found an ultra running sticker this morning that says : To run an ultramarathon you have to be arrogant enough to believe you can do it...and stupid enough to try.
3. My initial 8-10 hr estimate is being re-worked to 10-12hrs. 10hrs is 12m/m. 12 hrs is 14:24m/m. I haven't been planning on that long of a day. OK I know, I've only added 2 hrs and what's 2 hrs in the grand scheme of a 10hr day. A LOT!
4. I need new trail shoes. I need more comfort. More pillow.
5. I need more carbs.
6. I need better recovery. Today at work I was unfocused, dizzy, almost nauseated. I measured my sitting HR at 44 and 46 bpm!!! It's usually 55-60 when I'm sitting. I thought about it and came up with a few options. I had chili for breakfast, and I felt a little nauseated yesterday after eating it too. So that's a possible explanation. Of course I'm tired, so I'm unfocused. But the dizzy, clumsy, loss-of-time feeling...and the low HR. Dehydration and fatigue cause high HR. DH suggested low blood sugar. So for lunch I ate no veggies and just nuts, cranberries, plaintain chips, and coconut butter. Oh and half a plantain. This afternoon I'm more awake but my HR is still 48-49. Is that low? Probably not.
7. We did a 5hr run Saturday. When IM training is ramping up, you know it because your training plan says a 5hr bike ride. We RAN 5hrs. Holy sh!t.
8. I told TH that when the 30M "fun run" at Potawatomi sounds apt, let me know cuz that means I'm ready to do a 100.
9. I woke up Sunday and said "Never a 100".
10. Oh and my back is hurting. Feels like I've been punched a few times. Might have something to do with the fall down the garage steps on ice last Thursday? Might have something too with how I run with the camelbak. Might need to stop and take care of that during this rest week.
Only 34 miles this coming week.
1. Wow what did I get myself into? I know it's healthy to doubt yourself, and if I knew I could do it then it wouldn't be such a challenge. But hoooo-boy! Am I nuts?
2. As confirmation of above, I found an ultra running sticker this morning that says : To run an ultramarathon you have to be arrogant enough to believe you can do it...and stupid enough to try.
3. My initial 8-10 hr estimate is being re-worked to 10-12hrs. 10hrs is 12m/m. 12 hrs is 14:24m/m. I haven't been planning on that long of a day. OK I know, I've only added 2 hrs and what's 2 hrs in the grand scheme of a 10hr day. A LOT!
4. I need new trail shoes. I need more comfort. More pillow.
5. I need more carbs.
6. I need better recovery. Today at work I was unfocused, dizzy, almost nauseated. I measured my sitting HR at 44 and 46 bpm!!! It's usually 55-60 when I'm sitting. I thought about it and came up with a few options. I had chili for breakfast, and I felt a little nauseated yesterday after eating it too. So that's a possible explanation. Of course I'm tired, so I'm unfocused. But the dizzy, clumsy, loss-of-time feeling...and the low HR. Dehydration and fatigue cause high HR. DH suggested low blood sugar. So for lunch I ate no veggies and just nuts, cranberries, plaintain chips, and coconut butter. Oh and half a plantain. This afternoon I'm more awake but my HR is still 48-49. Is that low? Probably not.
7. We did a 5hr run Saturday. When IM training is ramping up, you know it because your training plan says a 5hr bike ride. We RAN 5hrs. Holy sh!t.
8. I told TH that when the 30M "fun run" at Potawatomi sounds apt, let me know cuz that means I'm ready to do a 100.
9. I woke up Sunday and said "Never a 100".
10. Oh and my back is hurting. Feels like I've been punched a few times. Might have something to do with the fall down the garage steps on ice last Thursday? Might have something too with how I run with the camelbak. Might need to stop and take care of that during this rest week.
Only 34 miles this coming week.
Sunday, February 3, 2013
24+10 weekend, part 2
RUN 11.4 miles in 1:55 CCP, 10:05 m/m pace
To everyone's surprise, we got 4 inches of puffy, sticky, wonderful snow overnight! I was saying yesterday that "I wish we had more snow"!
I felt better than expected rolling out of bed (and the new mattress!) this morning. Only the bottoms of my feet hurt. I wasn't exactly bouncing around, but I was moving.
JF and RE joined me for the first loop in the snow. We had a late start so it was 32F at start, with sun and WIND. The Yaktrax did great, the pace a little faster than I thought I could go (9:27 m/m for the first 5.5 miles with them), and the weather no where near as bad as it sounded on the forecast. Too bad for those who opted out, it wasn't perfect running weather but it wasn't bad either.
Near the end of the loop JF and I are talking about miles/week, and I mentioned that "I'm not even over 50 yet" and he expressed surprise. Mr 3 Xmas Hams clocked a lot more for just a marathon! So I got to thinking...what will I get this week. After a few minutes of checking and double-checking on my fingers (mittens made this easier) I realized that an extra 1.4 today would put me at 50 for the week. Oooohhhhh....should I?
The 2nd loop was just me and the melting snow. It really was warming up, especially when sheltered from the wind. I could hear it howling in the trees in the bluff over me, and when I turned into it it was only more annoying than cold. So I enjoyed the wind. I usually don't.
The plan was 3 out then 3 back. The yak trax were suffering a bit on the now-exposed pavement so I would try to find some side-road to run on. This left me running on uneven ground most of the run, either icy-slush snow or snow on grass. I did the 9 miles in 1:29 (9:53m/m for the 9 miles) and was very happy once turned around. Once again, my will to keep running was fading.
Wouldn't ya know it, I had nothing at all to eat for this run! I never wanted to quit (which tells me I was not bonked) but I was fading. I'm still thinking this is a carbs issue, I just need more.
Overall, the last 6 miles averaged 10m/m (6 miles in 1hr). I thought I was moving much slower than that.
Nothing hurt at the end, and after I got a lara bar to eat I was actually feeling better after the run than I did before! It was super bowl day, and I got cranky as we were readying the house. I didn't' manage my recovery very well. I didn't drink enough or nap like I should have.
50 miles this week! The first 50 miler since...??? Just think, if I were to add up all the miles I did this week and run them in one day, that's my race.
EEEEEK!!!!!
To everyone's surprise, we got 4 inches of puffy, sticky, wonderful snow overnight! I was saying yesterday that "I wish we had more snow"!
I felt better than expected rolling out of bed (and the new mattress!) this morning. Only the bottoms of my feet hurt. I wasn't exactly bouncing around, but I was moving.
JF and RE joined me for the first loop in the snow. We had a late start so it was 32F at start, with sun and WIND. The Yaktrax did great, the pace a little faster than I thought I could go (9:27 m/m for the first 5.5 miles with them), and the weather no where near as bad as it sounded on the forecast. Too bad for those who opted out, it wasn't perfect running weather but it wasn't bad either.
Near the end of the loop JF and I are talking about miles/week, and I mentioned that "I'm not even over 50 yet" and he expressed surprise. Mr 3 Xmas Hams clocked a lot more for just a marathon! So I got to thinking...what will I get this week. After a few minutes of checking and double-checking on my fingers (mittens made this easier) I realized that an extra 1.4 today would put me at 50 for the week. Oooohhhhh....should I?
The 2nd loop was just me and the melting snow. It really was warming up, especially when sheltered from the wind. I could hear it howling in the trees in the bluff over me, and when I turned into it it was only more annoying than cold. So I enjoyed the wind. I usually don't.
The plan was 3 out then 3 back. The yak trax were suffering a bit on the now-exposed pavement so I would try to find some side-road to run on. This left me running on uneven ground most of the run, either icy-slush snow or snow on grass. I did the 9 miles in 1:29 (9:53m/m for the 9 miles) and was very happy once turned around. Once again, my will to keep running was fading.
Wouldn't ya know it, I had nothing at all to eat for this run! I never wanted to quit (which tells me I was not bonked) but I was fading. I'm still thinking this is a carbs issue, I just need more.
Overall, the last 6 miles averaged 10m/m (6 miles in 1hr). I thought I was moving much slower than that.
Nothing hurt at the end, and after I got a lara bar to eat I was actually feeling better after the run than I did before! It was super bowl day, and I got cranky as we were readying the house. I didn't' manage my recovery very well. I didn't drink enough or nap like I should have.
50 miles this week! The first 50 miler since...??? Just think, if I were to add up all the miles I did this week and run them in one day, that's my race.
EEEEEK!!!!!
Saturday, February 2, 2013
24+10 weekend part 1
RUN 5:07 and 24 miles in LV/KT/L&C, upper 12 min/mile pace
Finally I got to run with TH, it's been weeks. Of all the people to do a long run with, she's top of my list. Pace, conversation, and just the right amount of "mom" --as she calls it. :)
The day started off cold and warmed up, but the wind never died down unless we were in a valley or under the trees. The windbreak layer came off fast, the double gloves unnecessary. In other words, perfect day for a trail run.
Started at the Mound (same as the SHITR) and went south to the KT, then up the KT to where it connected with L&C. I didn't know you could connect them! We had a sort of "exploring" plan, sorta mapped out but not really. The conversations went from kitchen color to religion to LOTR to P90X and everywhere. My editing started to fail in the last 2 miles and I brought up my frog legs in the freezer. :( Now I'm not even sure I can eat them! I knew she was a frog fan, I didn't think of that when I bought them, but I remembered after, and duh I had to ask "ever eat frog legs?".
A super cool moment in the run was around mile 17 when we went by a runner wearing a Glacial Trail sweatshirt!!! He said it was maybe 20 years old! TH asked for any 50M advice, he said "it's a long day". Oof.
Today's pace seemed to have a lot of walking, but I'm thinking we need to walk even more. We walked up the hills and even down some, but kept a pretty steady pace overall. I'm not sure where to put the walking yet, but I think more is needed at this stage. I dunno.
My hydration was most off of the camelbak. My nutrition for the 5hrs was a "chocolate turd" (square of chocolate, 2-3T of coconut manna, 0.5c coconut flakes, and 2T almond butter), Lara bar (only ate half during the run, other half at the end), and plantain chips. I should add that up to see where I am...this whole30 no-counting might be messing me up?...70+250+140+190+210+150=~1000 calories over 5hrs, or 200 calories/hour. Huh, that's not far off at all...my usual is 200-250 per 45-ish minutes. The change is in the carbs, I'm not doing gels with caffeine and powerbars, maybe that's leading to the zombie brain?
My energy level is good, my footing OK, no stumbly/trippy, but my will to keep going starts to wane. This happened last week too. By the end I just lost interest. Both runs ended with me in zombie-brain mode--losing track of time, clumsy, slow reactions, probably shouldn't be driving home type of mentality.
I'm going to guess it's the fatigue and low carbs. Fat adapted metabolism or not, I have to try it.
By the end of the 22 miles back to the Mound, I was whipped but still wanted the 2 more as per plan. Me and my plans. So we looped out around the Mound for one mile, the repeated in reverse. The gravel was wearing on my will too. The last mile was hard. The worst part is that it's not even half way! 5hrs and 24 miles means the 8-10 hour estimate I had is WAY OFF. Thinking more like 11-13, which I'm OK with, but I'm not planning for that race. So I need to start planning that way.
Saturday afternoon I was able to move, kept upright, and the only thing hurting was the bottoms of my feet. In particular the lateral part of my right foot near the pinkie toe. Just felt sore. I'm working on trail shoe research, and need to move that higher on the list to get settled into new shoes.
So...I need to work on nutrition, shoes, and conversation topix.
Finally I got to run with TH, it's been weeks. Of all the people to do a long run with, she's top of my list. Pace, conversation, and just the right amount of "mom" --as she calls it. :)
The day started off cold and warmed up, but the wind never died down unless we were in a valley or under the trees. The windbreak layer came off fast, the double gloves unnecessary. In other words, perfect day for a trail run.
Started at the Mound (same as the SHITR) and went south to the KT, then up the KT to where it connected with L&C. I didn't know you could connect them! We had a sort of "exploring" plan, sorta mapped out but not really. The conversations went from kitchen color to religion to LOTR to P90X and everywhere. My editing started to fail in the last 2 miles and I brought up my frog legs in the freezer. :( Now I'm not even sure I can eat them! I knew she was a frog fan, I didn't think of that when I bought them, but I remembered after, and duh I had to ask "ever eat frog legs?".
A super cool moment in the run was around mile 17 when we went by a runner wearing a Glacial Trail sweatshirt!!! He said it was maybe 20 years old! TH asked for any 50M advice, he said "it's a long day". Oof.
Today's pace seemed to have a lot of walking, but I'm thinking we need to walk even more. We walked up the hills and even down some, but kept a pretty steady pace overall. I'm not sure where to put the walking yet, but I think more is needed at this stage. I dunno.
My hydration was most off of the camelbak. My nutrition for the 5hrs was a "chocolate turd" (square of chocolate, 2-3T of coconut manna, 0.5c coconut flakes, and 2T almond butter), Lara bar (only ate half during the run, other half at the end), and plantain chips. I should add that up to see where I am...this whole30 no-counting might be messing me up?...70+250+140+190+210+150=~1000 calories over 5hrs, or 200 calories/hour. Huh, that's not far off at all...my usual is 200-250 per 45-ish minutes. The change is in the carbs, I'm not doing gels with caffeine and powerbars, maybe that's leading to the zombie brain?
My energy level is good, my footing OK, no stumbly/trippy, but my will to keep going starts to wane. This happened last week too. By the end I just lost interest. Both runs ended with me in zombie-brain mode--losing track of time, clumsy, slow reactions, probably shouldn't be driving home type of mentality.
I'm going to guess it's the fatigue and low carbs. Fat adapted metabolism or not, I have to try it.
By the end of the 22 miles back to the Mound, I was whipped but still wanted the 2 more as per plan. Me and my plans. So we looped out around the Mound for one mile, the repeated in reverse. The gravel was wearing on my will too. The last mile was hard. The worst part is that it's not even half way! 5hrs and 24 miles means the 8-10 hour estimate I had is WAY OFF. Thinking more like 11-13, which I'm OK with, but I'm not planning for that race. So I need to start planning that way.
Saturday afternoon I was able to move, kept upright, and the only thing hurting was the bottoms of my feet. In particular the lateral part of my right foot near the pinkie toe. Just felt sore. I'm working on trail shoe research, and need to move that higher on the list to get settled into new shoes.
So...I need to work on nutrition, shoes, and conversation topix.
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