Use it or Lose it

SW Day: Ran a warm-up mile, then

1/4, 1/4, 3/4, 3/4, 1/4, 1/4 @ 6.5 mph (TM 1.5%)

1/8 mile recovery jog after the 1/4 mile reps
1/4 mile recovery jog after the 3/4 mile reps

Then ran easy for the rest of my run.  Did two sets post running stretches. 

Next week I'll either repeat this SW, or I might add another 3/4 mile rep.  The following week I will try to increase one or more of the 3/4 mile reps to 1 mile reps. 

(In about a month I'll try introducing some faster speeds into my SW.  Maybe try 10 reps of one minute hard (7 mph), one minute easy (slow jog), followed by some longer reps of 1/2 mile to a mile at 6.5 mph.)

I'm still hacking and coughing a lot, but think the worst of my cold is over.  I was sweating a whole lot more than usual during today's workout - I must be sweating all those darn germs!!! 

Just a short easy run before work. 
3 miles at 5.5 mph (TM 1.5%).  Two sets post-running stretches afterwards.

Hill workout - warmed up for 1.25 miles at 5mph (TM 1.5%), then:

Started at 5.5 mph with a 1.5% incline, then adjusted the incline every 1/4 mile as follows:

1.5, 2, 2.5, 3, 3.5, 4, 4.5, 5, 4.5, 4, 3.5, 3, 2.5, 2, 1.5, 1, .5, 0%

Then I cooled down for 1/2 mile at 5mph (TM 1.5%).  This was different from my last hill workout where I ran 1/4 mile hill repeats.  This was more of a sustained effort - I would call it a "tempo hill workout" if such a name exists. (I must confess, it got pretty hard in the middle, and I took three 10-15 second breathers after the 4.5, 5, and 4.5% sections.)  Logged all mileage over 4% as "fast miles" as the effort level was comparable to fast running.

Had a weird thing happen at the beginning of my post running stretches.  Had just stretched my calfs, then started stretching my quads (standing on one leg pulling the foot on my other leg back towards my butt), and I got an excruciating intense pain near the inner bone 3-4 inches below my right knee of the leg I was stretching.  It was debillitating and almost unbearable - I could not stand on it, or move it without it HURTING BAD!  I was thinking crap, is this a stress fracture?!  The pain started subsiding after a minute so I hobbled to the stairs and gingerly started stretching my hamstrings, the pain subsided more, and after about 5 minutes the pain was ENTIRELY GONE!  Well, I finished my stretches (except for my quads), took an ibuprofen just in case, showered up and went to work.  The only think I can think is that I somehow pinched a nerve??  Some weird combination of leaning forward hard to stretch my calfs, then torquing something during the one legged quad stretch??  Well, I'll be more careful next time for sure.  Am so glad the pain went away - hope it never  returns!

Just a short run outdoors - past city creek a ways.  Easy pace.  Got to hurry into work now!

8 outdoor loop to SE corner of capital, then to the 1.5 mile marker in city creek canyon, then home.  Did a 1 mile cool down on TM once I got home because I was breathing hard from running uphill to my house. I felt good running today -  I think it helped that I fueled well with a peanut butter & honey sandwich and juice about an hour before running.  

It was really cool - I was running up city creek canyon and a coyote loped along with me for a couple minutes - he was on the hillside about 100 yards from the road.  I howled at him a couple times, but I don't think he was as impressed as I was!!

Need to do some stretches now. . . 

Problems - two dogs attacked my cat last night, I spent several hours at the emergency vets, missed running this morning, had to run tonight (I HATE running at night!)  Then the animal control officer came to take my report right after I ran, and I ended up standing around in the cold outside air for an hour, and now my muscles have froze up and are all knotty!  I was also starving, so finally got a glass of milk & a pb and honey sandwich.  

I'm hoping my cat will be okay; she got hammered really bad by the dogs, vet thought she had spinal injuries because she didn't move at all, but it must have been shock because she finally started moving, x-rays show no broken bones, but bruising around the lungs (which could cause bleeding and be a bad prognosis indeed), and also severe tissue damage along her inner thigh and hip region (could cause blood clots to break loose), and lots of other bruising and scraped foot pads, etc.  My son heard it happening, ran outside, and tried to break it up, but he was barefoot and the dogs started snarling and growling at him, then a bike rider stopped and chased the dogs off right when they had picked my cat up with their mouths and were playing tug a war with her.  I am so thankful for that bike rider, if the attack had gone on for just a few more seconds I truly think my cat would not still be alive.  Agh! 

Kind of a crappy run, I warmed up, then did 4 reps (1/4 miles at 6.5 mph), then finished the run with a mix of 5 to 6 mph.  Feel truly spent right now.  Gotta go try to give my cat some pain/anti-inflamatory medicine, then I should probably try to take a warm bath to try and loosen up my muscles.  AGH!

Short run before work, mostly 5.5 mph with 4 x 100 at 6.5 mph.  Mildly painful knot in my left glut. max.  Post running stretches.

Still have a knot in my back left glut. maximus, probably brought on by Monday night's hour stint in the cold rain after my run.  Today I just did a short run, mostly 5-5.5 mph with 4 100's at 6.5 mph.  Cut back mileage this week, due to knot and also because I might run the leprecaun lope 5K this saturday.  Depends on how the knot feels and whether it is way cold and windy like yesterday!  Feel like I'm getting my energy back; I lost my appetite and didn't eat well for a couple days after my cat was attacked.  Basha seems to be doing lots better, but she isn't out of the woods yet.  Did my post running stretches.

Decided to run the Leprechaun Lope 5K; the forecast was for rain/sleet & 18 mph wind, but . . . instead the start had very dark clouds with no rain, and no wind. Sweet!!  I did not want to run in the wind!!  I ran about a mile to warm up and then stretched a bit before the race.

It was a hilly course, and began by going uphill (5-6%)  by the Capital building, then a long mild uphill grade, then a bigger longer uphill section, then the turn around and the rest was all downhill into Memory Grove.  I ran the first hill somewhat slow, then tried to hold a good 2-1 breathing pattern for the rest of the run.  I started in the middle of the pack, and passed quite a few people. It was fun because several of the girls running had green tutus, colorful green leggings, etc., and I got a kick out of passing them!  There was one girl in a green tutu I was trying to catch for the last mile; I finally gained on her and passed her about 100 feet from the finish line, but then she must've been offended because she kicked in and passed me about 10 feet from the finish. oooh!  But, I'm 55 and she looked to be about 25, so what can I say? I'm glad I was finally able to pass her, though, even if I didn't stay ahead of her!  (My legs were extremely wobbly the last 50 feet of the race - I was somewhat worried that if I tried to go faster at that point I might fall!) 

Anyhow, I had fun running and think I did a good job considering I haven't trained for long and last week's running schedule was sporadic to say the least.  I also think I would much prefer a flat course to a hilly course!!!  Oh, and my unofficial "watch time" was 27 min 27 sec - YEA! - except I later heard someone with a garmin commenting that the course was short and just shy of 3 miles. Bummer!  But some runners next to me said I should be happy with my time and not worry about it. :)  

I initially planned on running more after the race (it's my long run day), but it was chilly and I was sweaty and the wind was starting to pick up so I came home and ran 5 miles on my treadmill: 1 mile @ 5 mph, 3 miles @ 5.5 mph, 1 mile @ 5 mph, followed by some good stretching. 

Lotsa big heavy snowflakes coming down now!

UPDATE: several people commented on the active.com site that they thought the race was way short, possibly 2.82 or 2.86!  So no PR, but I wasn't really expecting one at this level in my "retraining".  Still had a lot of fun, and am happy with how I ran!

Just meant to be an easy run today:

0.5 mile warmup (TM 1.5% @ 5 mph)
4.5 mile (TM 1.5% @ 5.5 mph)
0.25 mile cooldown (TM 1.5% @ 5 mph)

Two sets post running stretches (pretty tight hamstrings while stretching).

Just a short run before work.  4.5 miles 5-5.3 TM 1.5%.  One quick set of stretches; had to rush to catch the bus. 

Need to plan some SW for tomorrow; yeah - that should wake me up!

Curse the daylight savings change!! This morning I found myself trying to screw my water bottle cap onto my deoderant (funny).  Then I grabbed by fleece jacket, and ran to the bus stop, slipping my arms into the sleeves as I ran.  Made the bus with 40 secs to spare :), then looked down and realized I was wearing my fleece inside out! (& no, it's not designed to look good inside out!!).  Then I very quietly sat down, and discreetly fixed my fleece with everyone watching! Jeeze!

SW Day: Ran a warm-up mile, then

1/4, 1/4, 3/4, 3/4, 1/4, 1/4 @ 6.5 mph (TM 1.5%)

1/8 mile recovery jog after the 1/4 mile reps
1/4 mile recovery jog after the 3/4 mile reps

Then ran easy 5.5 mph for the rest of my run, dropping to 5 mph for last 1/4 mile.  Had to hurry to work, so only one set post running stretches. 

I think next week I should try to increase one or more of the 3/4 mile reps to 1 mile reps, then the following week, try some one minutes strides at 7 mph and then hopefully start implementing the faster 7 mph pace into my weekly sw sessions.

I felt tired when I began running today, but got into the groove after my warmup mile.

5 miles TM @ 1.5%,  mostly 5.5 mph, bumping it up to 6 mph for 1/2 mile near the end. (55:30)  Took the time for some really good stretching afterwards - felt good!  Gotta plan long run tomorrow  - today is cold and windy, but tomorrow is supposed to be a lot nicer 50's & sunny!!!

For all those racing this weekend, GO GET 'EM!

Nice running weather - sunny but a cool breeze.   Ran to capital turnaround then up city creek canyon to the area 12 trail head.  Decided to trail run back down the canyon - that was fun, first trail running this year.  Then ran past my house to the soccer field, then back home.  Did post running stretches.  I seemed a little more tired for this run than I expected, and it will feel good resting my legs tomorrow.  Then made oven fries and corned beef sandwiches for dinner. (Thanks for the idea, Burt!!!).  

SW Day - ran 1 mile warmup, then ran the following reps at 6.5 mph (TM 1.5%):

1/4 mile, 1 mile, 1 mile, 1/4 mile, 1/4 mile.  Half distance recovery after each, except for the first 1/4 mile - that one I needed a full 1/4 mile recovery to psych myself up for continuing this workout!!  Glad I finished the workout as I felt tired even before I started running today and was really dreading the thought of running those mile repeats. Feel good now, though, and did some good stretching after running.  Darn, forgot to bring my water bottle to work, though! 

HW: 1 mile warmup, then:

3 reps (1/4 mile, 5.5 mph, 5% incline), w/recoveries (1/4 mile, 5-5.5 mph, 1% incline), then

3 more reps (1/4 mile, 5 mph, 7% incline), with same recoveries as above.

Then finished running at 1.5% incline 5.5 mph.  Good stretching afterwards, then shower & off to work.

1 mile 5.5 mph, 2 miles @ 6 mph, 2 miles @ 5.5 mph, 1/8 mile stride @ 7 mph (just to see how it felt), then cooled down @ 5 mph.  Felt good this morning, especially considering it was on a treadmill.  Just one of those days I enjoyed just rolling along - wasn't bored, wasn't tired, didn't keep checking to see when the run would be over.  Unfortunately, no time for post run stretching - had to hurry up and get to work!

Okay, this wasn't all at one time, because I had to leave to go pick up my daughter.  

First run was my typical 7.75 mile hilly loop: to capital, then up to the 1.5 mile marker in city creek canyon, then home.  Then I left to pick up my daughter, and decided I should  try eating  something before my next run, so I had a 3-4 handfuls of raisins (I heard they give runners energy?) and a small glass of 1% chocolate milk. Felt kind of nauseated while in the car.  

Got back home an hour later and headed out for the second run.  Didn't want to hit the hills again, so I ran about 1/4 mile to the Terrace Hills soccer field and ran 3 more miles on the paved path around the soccer field. This second run went pretty good; my body kind of protested when I started running again, but that feeling didn't last too long.  This second run wasn't as scenic and serene as my first run, but it was pretty nice running three miles on a flat path without hills!! 

It was a gorgeous running day in Salt Lake City, a little cool and breezy - but pretty darn nice!! 

SW today.  One mile warm up, then

1/4 mile @ 6.5mph, followed by 1/8 mile slow jog, then

20 reps:  On (70 sec @ 7 mph),  then Off (50 sec @ 4-5 mph), then

3 reps: 1/4 mile @ 6.5 mph (1/8 mile slow jogs between reps)

Then finished running at a mostly 5.5 mph pace, slowing towards the end to cool down.  TM @ 1.5% for all.  Did two sets of post running stretches.

The faster 7 mph reps felt good, although I think my form got a little sloppy on the last couple reps.   (The 6.5 mph reps felt slow in comparison - nice!)  Next week I'll try increasing the "on" time, or perhaps just try 1/4 mile reps at 7 mph.  Slowly but surely I'm getting there!  :)

Just 4 short miles. :(

Gotta do a hill workout tomorrow. :)