RUN 6.6 in 59 mins, a squeak under 9 m/m
...I say that then I go out and do 9 min miles. Gawd I love group running!
So yesterday's 52F weather has given way to the 28F we had this morning. (And let's be thankful we're not running in tomorrow's single digit forecast!) Cold and windy, but not bad at all.
I struggled the first 2 miles but after that I settled in and did OK. I wasn't talking too much, too out of breath!
TTT was a discussion topic today. Ugh, I want to do it but don't want to at the same time. I'm just not ready for it. But what about doing the Lil Smokies half? Could I pull off a 70.3 distance?
Thursday, January 31, 2013
Wednesday, January 30, 2013
8 in the last of the warm weather
RUN 8 miles in 1:18, about a 9:45 pace
It was 52F at the start! I wore capri tights and two long sleeve tech shirts and was over dressed at the start. I shed on layer after the first mile. That changed once it rained around mile 5, at which point I got COLD. I also miscalculated my light situation. I wore the headlamp but didn't need it for a 6:40 am start. What time does the sun rise these days? Sometimes I think I go out the door without thinking at all.
I expected to be tired today, and yes I was! It felt like the course was all slightly uphill. So when I did hit an uphill section (and no, there aren't really any hills on this run to begin with) I really felt the fatigue. But I wasn't in that "stop and walk" level of fatigue, I still felt the urge to go. As for aches and pains, my left neck/shoulder has a twingy niggle from Sunday's long run, and my left knee had sore/tight areas around miles 4-5. I forgot about that once it started to rain, and it was gone by the time the run was over. Everything else feels good.
I was thinking about how I approach running distances when using a training plan. On days like today, I'm glued to the idea of 8 miles only because my training plan says so. Why not 7? Why not 9? I dunno. But I get really stuck on the number posted in the spreadsheet box sometimes. Today was one of those days.
It was 52F at the start! I wore capri tights and two long sleeve tech shirts and was over dressed at the start. I shed on layer after the first mile. That changed once it rained around mile 5, at which point I got COLD. I also miscalculated my light situation. I wore the headlamp but didn't need it for a 6:40 am start. What time does the sun rise these days? Sometimes I think I go out the door without thinking at all.
I expected to be tired today, and yes I was! It felt like the course was all slightly uphill. So when I did hit an uphill section (and no, there aren't really any hills on this run to begin with) I really felt the fatigue. But I wasn't in that "stop and walk" level of fatigue, I still felt the urge to go. As for aches and pains, my left neck/shoulder has a twingy niggle from Sunday's long run, and my left knee had sore/tight areas around miles 4-5. I forgot about that once it started to rain, and it was gone by the time the run was over. Everything else feels good.
I was thinking about how I approach running distances when using a training plan. On days like today, I'm glued to the idea of 8 miles only because my training plan says so. Why not 7? Why not 9? I dunno. But I get really stuck on the number posted in the spreadsheet box sometimes. Today was one of those days.
Tuesday, January 29, 2013
Indoors on the bike
BIKE: 1hr or so, 17.5 miles
This was a steady low-mid effort indoor ride. My legs don't need any more beating, although most of the aches and pains are gone there's no need to keep pushing it so hard. So instead of a 4 miler, I did a ride.
Which is too bad because it's freaking 60+ degrees outside with a light rain and clouds! In January?!
This was a steady low-mid effort indoor ride. My legs don't need any more beating, although most of the aches and pains are gone there's no need to keep pushing it so hard. So instead of a 4 miler, I did a ride.
Which is too bad because it's freaking 60+ degrees outside with a light rain and clouds! In January?!
Sunday, January 27, 2013
The 29(er)
RUN: 5:04 and 23 miles at the Chubb trail
EK's bday run! She was doing 29 miles, but I only needed 22. So I figured I'd shoot for at least that, and in the end when yesterday and today are combined I get my 29(er).
The forecast was freezing rain all morning, then warming up but still a very high possibility of rain. The poor forecast scared off a few smarter people who ran in yesterday's 50+ weather. I chose the rain because I didn't want to run in it! No PanZ's! That and it seemed a good way to start off this full moon cycle--listening to the Whisper of Rain on a trail run.
After a cold slick drive over (and after missing the exit and running late), we started out. I was quickly dropped by the main group, quickly as in the first 0.25 mile. IT and I ended up running together the first 11 miles. It was still raining, but the ground was thawing and the risk up slipping on ice diminished with each passing mile. The rain wasn't so much a problem as was the fact that I was overdressed. At the bluff climb I stopped to shed two shirts. Way overdressed. I was pushing the pace in the first 5 miles and suffered a bit for it. I kept telling myself to run my own pace, but I didn't want anyone to have to wait for me or wonder so I kept the push. My feet were getting beat up on the frozen horse tracks and started to hurt a bit on the bottoms. They were uncomfy anyway once I put the not-worn-since-washed-after-the-SHITR--the shoes were stiff and felt cramped. I worried for my toes, not I'm worrying about the rest of my feet too.
These 11 miles were the only ones I had company for. After IT left, it was lonely! I didn't eat much in the first loop, which took a little over 2hrs, maybe 2.5? I forget. At the turn-around/parking lot I ate the plantain chips and put another layer back on in anticipation of moving slower in this lap. In doing so, my hands got cold and wet! Painfully cold and wet! So much in fact that I doubted I had another 2-3 hours left in me. PanZ.
But I took on in the 2nd lap, not wanting to wait for the main group as I knew they'd run faster than me anyway and I didn't want to get colder by waiting. I found them about 1.5 miles in the run, they came by as I was eating half a Lara and looking for my dropped glove. I also had to pee! I was going to duck back off the trail for a quick biobreak but something about wearing bright clothing and knowing others were on the trail made me hesitate. I'll confess I'm still a PanZ when it comes to pee'ing outdoors...and I've had to pee since arriving at the parking lot to meet up with the group! I really need to get over this. Would it make a good 2013 goal?
After seeing them on their inbound I kept going, getting tired bust still feeling good. The ground ice had melted and turned the trail to MUD. Mud + Horsepoop, to be precise. It slowed me down to negotiate the short, steep hills in the mud along the river and I welcomed the chance to walk. I should have been walking earlier. My hydration was great, my nutrition just barely enough, so I just kept plugging along with the goal of hitting the restroom at the west end then turning around. Oh what a silly relief to finally get to the bathroom!
The way back seemed mentally challenging, even though I had the energy for it my mind was not so enthused. That's the low carbs speaking up--all I ate the entire 5hrs I was out there was the plantain chips, 1 c of toasted coconut flakes, and a lara bar. I had with me a Powerbar as a backup, a last ditch carb bar to get me home. It was so tempting to reach for it, but I never really wanted it. Burn Moar Fat, I told myself! Slow down, and use fat as a fuel, see what happens. In the end I didn't get grumbly-hungry until the last 20 mins. I used my mental focus as a gauge of nutrition, and while I suffered a little loss of focus I was OK. I do think I could "detect" the Lara bar carbs, I ate that in 2 sections and seemed to enjoy a boost from it.
I didn't fall or get injured, but I did have a few good Whoopsies over rocks and roots. Also a few funny not-so-controlled descents down muddy hills. All in all a good day, and I learned a few long run things for the upcoming ultras:
1. I might need new shoes. My Cascadias have been great but today they felt stiff, unyielding, and painful on my feet. The traction sucked on mud. I might want more toe room, and I might want softer shoes. But that's a tricky balance--will softer trail shoes allow my feet to flex over rocks and roots but still be able to protect my feet? Does the stiffer shoe help prevent roll-over injuries? If I were to wear them around the house after washing them, would it loosen them up before the next run?
2. The low carb thing is working, keep tweaking it. The coconut flakes were a nice salty treat but were hard to eat. I kept thinking about mixing them in with dates, but that's going back to the carb addiction.
3. I only ran 23 miles, it took 5hrs!! That's not even halfway! Granted it was Chubb miles which are famously tough, but I have a LONG way to go before I'm ready for 50 miles. I know, I know, I'm still ramping up and I'm not running the 50M tomorrow. But wow this was a lesson learned. I have a long way to go.
EK's bday run! She was doing 29 miles, but I only needed 22. So I figured I'd shoot for at least that, and in the end when yesterday and today are combined I get my 29(er).
The forecast was freezing rain all morning, then warming up but still a very high possibility of rain. The poor forecast scared off a few smarter people who ran in yesterday's 50+ weather. I chose the rain because I didn't want to run in it! No PanZ's! That and it seemed a good way to start off this full moon cycle--listening to the Whisper of Rain on a trail run.
After a cold slick drive over (and after missing the exit and running late), we started out. I was quickly dropped by the main group, quickly as in the first 0.25 mile. IT and I ended up running together the first 11 miles. It was still raining, but the ground was thawing and the risk up slipping on ice diminished with each passing mile. The rain wasn't so much a problem as was the fact that I was overdressed. At the bluff climb I stopped to shed two shirts. Way overdressed. I was pushing the pace in the first 5 miles and suffered a bit for it. I kept telling myself to run my own pace, but I didn't want anyone to have to wait for me or wonder so I kept the push. My feet were getting beat up on the frozen horse tracks and started to hurt a bit on the bottoms. They were uncomfy anyway once I put the not-worn-since-washed-after-the-SHITR--the shoes were stiff and felt cramped. I worried for my toes, not I'm worrying about the rest of my feet too.
These 11 miles were the only ones I had company for. After IT left, it was lonely! I didn't eat much in the first loop, which took a little over 2hrs, maybe 2.5? I forget. At the turn-around/parking lot I ate the plantain chips and put another layer back on in anticipation of moving slower in this lap. In doing so, my hands got cold and wet! Painfully cold and wet! So much in fact that I doubted I had another 2-3 hours left in me. PanZ.
But I took on in the 2nd lap, not wanting to wait for the main group as I knew they'd run faster than me anyway and I didn't want to get colder by waiting. I found them about 1.5 miles in the run, they came by as I was eating half a Lara and looking for my dropped glove. I also had to pee! I was going to duck back off the trail for a quick biobreak but something about wearing bright clothing and knowing others were on the trail made me hesitate. I'll confess I'm still a PanZ when it comes to pee'ing outdoors...and I've had to pee since arriving at the parking lot to meet up with the group! I really need to get over this. Would it make a good 2013 goal?
After seeing them on their inbound I kept going, getting tired bust still feeling good. The ground ice had melted and turned the trail to MUD. Mud + Horsepoop, to be precise. It slowed me down to negotiate the short, steep hills in the mud along the river and I welcomed the chance to walk. I should have been walking earlier. My hydration was great, my nutrition just barely enough, so I just kept plugging along with the goal of hitting the restroom at the west end then turning around. Oh what a silly relief to finally get to the bathroom!
The way back seemed mentally challenging, even though I had the energy for it my mind was not so enthused. That's the low carbs speaking up--all I ate the entire 5hrs I was out there was the plantain chips, 1 c of toasted coconut flakes, and a lara bar. I had with me a Powerbar as a backup, a last ditch carb bar to get me home. It was so tempting to reach for it, but I never really wanted it. Burn Moar Fat, I told myself! Slow down, and use fat as a fuel, see what happens. In the end I didn't get grumbly-hungry until the last 20 mins. I used my mental focus as a gauge of nutrition, and while I suffered a little loss of focus I was OK. I do think I could "detect" the Lara bar carbs, I ate that in 2 sections and seemed to enjoy a boost from it.
I didn't fall or get injured, but I did have a few good Whoopsies over rocks and roots. Also a few funny not-so-controlled descents down muddy hills. All in all a good day, and I learned a few long run things for the upcoming ultras:
1. I might need new shoes. My Cascadias have been great but today they felt stiff, unyielding, and painful on my feet. The traction sucked on mud. I might want more toe room, and I might want softer shoes. But that's a tricky balance--will softer trail shoes allow my feet to flex over rocks and roots but still be able to protect my feet? Does the stiffer shoe help prevent roll-over injuries? If I were to wear them around the house after washing them, would it loosen them up before the next run?
2. The low carb thing is working, keep tweaking it. The coconut flakes were a nice salty treat but were hard to eat. I kept thinking about mixing them in with dates, but that's going back to the carb addiction.
3. I only ran 23 miles, it took 5hrs!! That's not even halfway! Granted it was Chubb miles which are famously tough, but I have a LONG way to go before I'm ready for 50 miles. I know, I know, I'm still ramping up and I'm not running the 50M tomorrow. But wow this was a lesson learned. I have a long way to go.
Saturday, January 26, 2013
Saturday stroll in TGP
RUN 6.2 in ~59 mins, approx a 9:35m/m pace
This was advertised as a group run, but I ended up alone. This only bothers me when I'm changing my schedule to make the advertised times. Otherwise it's great because it holds me to a schedule let still lets me run my own pace.
Either way, I get a run in. Today I did 3 out, then 3 back.
Today the FF training team was in force, looping the inner roads. I ran opposite of them on my outbound but stayed on the paths to avoid a traffic conflict. I was feeling fresh-legged after a day off and sped up more than I needed to. On the way back, I tried to keep ahead of a FF group running in the same direction for some fun. They beat me :) but I still had fun.
I enjoyed seeing the other runners, I like seeing the parks full of my types.
This was advertised as a group run, but I ended up alone. This only bothers me when I'm changing my schedule to make the advertised times. Otherwise it's great because it holds me to a schedule let still lets me run my own pace.
Either way, I get a run in. Today I did 3 out, then 3 back.
Today the FF training team was in force, looping the inner roads. I ran opposite of them on my outbound but stayed on the paths to avoid a traffic conflict. I was feeling fresh-legged after a day off and sped up more than I needed to. On the way back, I tried to keep ahead of a FF group running in the same direction for some fun. They beat me :) but I still had fun.
I enjoyed seeing the other runners, I like seeing the parks full of my types.
Thursday, January 24, 2013
5.2 + 6.2+ 6.5 = 17.9 beautiful miles
Tues RUN ~50 mins and 5.2 miles 9:37 m/m
Weds RUN 62 mins and 6.2 miles 10 m/m
Thurs RUN 56 mins and 6.5 miles 8:40 m/m
Guess which one was the group run!
Tuesday was a great run. Instead of running early in the dark I delayed to run over lunch. Lucky me--it snowed!! Big fluffy flakes that fell so quiet and so light, I inhaled a few and they tasted good too. As I was gearing up to go from work, a few peeps commented on what a great time to run. It was! This was supposed to be only a 4 miler but I didn't premeasure my course and I didn't care. I could have run much more in that weather :)
Weds was a run from the house to TGP. The snow hadn't melted yet, and sparkled in the still-rising sun. Sadly it was gone by the end of the day, but not before I had a few moments of "oh this is beautiful" with the bright blue sky. This was supposed to be an 8 miler, but I stayed shorter given Tues and Thurs's longer distances. The overall midweek goal is 18 miles, no need to push beyond that.
Thurs was the group run. It was bitter cold at the start and my legs were tired but still doing OK. LC had a brief scare with an ankle turn (hopefully brief anyway) but otherwise a great run. This was another beautiful run with a bright orange-red sunrise as we finished. The sun came up fast and settled into a blue sky, I'm glad LC pointed it out or I would have missed it.
This weekend has a super long mileage run on Sunday. The training plan says 22+6, but my calendar says 6+29! Say what!? The plan adds up to 46 for the week. Maybe if I did 6+26 then I could say 50! No wait, gotta be 6.1 or 26.1 to hit 50. haha, or I could skip the 0.1 and say I didn't exceed 50 miles yet. haha.
Weds RUN 62 mins and 6.2 miles 10 m/m
Thurs RUN 56 mins and 6.5 miles 8:40 m/m
Guess which one was the group run!
Tuesday was a great run. Instead of running early in the dark I delayed to run over lunch. Lucky me--it snowed!! Big fluffy flakes that fell so quiet and so light, I inhaled a few and they tasted good too. As I was gearing up to go from work, a few peeps commented on what a great time to run. It was! This was supposed to be only a 4 miler but I didn't premeasure my course and I didn't care. I could have run much more in that weather :)
Weds was a run from the house to TGP. The snow hadn't melted yet, and sparkled in the still-rising sun. Sadly it was gone by the end of the day, but not before I had a few moments of "oh this is beautiful" with the bright blue sky. This was supposed to be an 8 miler, but I stayed shorter given Tues and Thurs's longer distances. The overall midweek goal is 18 miles, no need to push beyond that.
Thurs was the group run. It was bitter cold at the start and my legs were tired but still doing OK. LC had a brief scare with an ankle turn (hopefully brief anyway) but otherwise a great run. This was another beautiful run with a bright orange-red sunrise as we finished. The sun came up fast and settled into a blue sky, I'm glad LC pointed it out or I would have missed it.
This weekend has a super long mileage run on Sunday. The training plan says 22+6, but my calendar says 6+29! Say what!? The plan adds up to 46 for the week. Maybe if I did 6+26 then I could say 50! No wait, gotta be 6.1 or 26.1 to hit 50. haha, or I could skip the 0.1 and say I didn't exceed 50 miles yet. haha.
Sunday, January 20, 2013
Rest weekend
Sat RUN 6 miles in ~60 mins
Sun RUN 10 miles in 1hr 38mins
The FBR was Saturday! As per my plan, I got the run in ahead of volunteering at the race. Which was maybe not the bestest choice considering that by afternoon it was shorts and almost Tshirt temps!
It feels good to be at a point in which a 6-miler is nothing. I don't feel fatigue or anything later in the day.
Sunday was cold again, and I just did the run in FoPa. Unremarkable. Rest week ends here, next week gets longer!
Sun RUN 10 miles in 1hr 38mins
The FBR was Saturday! As per my plan, I got the run in ahead of volunteering at the race. Which was maybe not the bestest choice considering that by afternoon it was shorts and almost Tshirt temps!
It feels good to be at a point in which a 6-miler is nothing. I don't feel fatigue or anything later in the day.
Sunday was cold again, and I just did the run in FoPa. Unremarkable. Rest week ends here, next week gets longer!
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