Auntie Em Goes Running

Skipped the New Year's Day bike ride today, because it was just too windy!  Howling winds from about 3am on, and only got worse as the time for the ride approached.  Darn it.  So I headed over to Lake Padden to run around the lake twice, then jump IN the lake to celebrate New Year's Day with 300 or so other people.  What a fun community event!  So fun to live in a community where so many people participate in such an event.  The run was so funny - anyone from 2 years old to 98 years old, and many younger ones in strollers, plus about 100 dogs, all heading out at the same time.  We ran, then some jumped in the lake.  I dressed in shorts so that all I had to do was strip off an outer shirt and be ready to go swimming without a wardrobe change!  

I spent quite of time afterwards drinking hot chocolate and visiting with many many friends at the Lake.  I even met the Roller Derby girls, local heros to me.  I would love to join them, and they did invite me, but I just don't seem to have enough body piercings to really fit in.  I do love to skate though; maybe I will go work out with them.  

Hope everyone had a great New Years Day! 

No rain today; planned a trail run with friends for 8:30.  Haven't run this far for a long time, and I've run so many pool and X training miles lately, I never know exactly what to expect from a real run.  I felt tired from the start, had a pretty healthy second wind in the middle (miles 4-8), and pushed hard the last few even though I was tired.  Last mile or so is the long steady hill which I always dread but always do great on.  I played a game with my friend Aeron about passing people.  We developed a funny counting system and picked off everyone in front of us.  It helped me get through the last bit.  

I feel happy about pushing a bit on this run even though I was inexplicably tired.  And, even better, my knee feels like its old self today!  Still not sure how I can be ready to race on the 16th, but I'll just take it day to day.

Average pace 9:10, eleven miles. 

Five pool miles this morning; only had time for a 50 minute workout, then spent the rest of the day in the car.  It has been dark and rainy all day, and I just want to fall asleep until spring.  I will get up for track workout tomorrow though.

1.5 hours on the bike this morning, easy effort.  I did it indoors because it looks like rain, and I didn't want to gear up for that.  And because I'm lazy.

Track workout tonight, 5X200 hill reps, plus 4X200 flat reps.  EXACTLY .52 on the 200m.  Why is it so important to be EXACTLY on pace?  I will report my success with this later. 

OK, success with the pace:  Hills (5X200):  .55, .54, .54, .50, .52.  Pretty good.  Flats (4X200):  .42, .45, .46, .48.  This was very, very hard, after just doing the hills.  I just could not hit the same pace.  Disappointing, but it was fun trying.  I really love these types of workouts.   

Yoga this morning!  Finally found a teacher I like.  Good class.

Had to go immediately to the pool and do the easy miles for the day.  Knee too sore to run on trails today.  Tried to keep to an easy effort, but, honestly running in the pool is so boring I have to mix it up a little with some harder efforts thrown in.  But I'll call it easy. 

Terrible workout this morning!  Yoga first (which was not terrible), then I planned to hit the trail right from there, since the trail near the yoga studio is relatively flat and therefore appropriate for the 4X4 minute threshold intervals I was supposed to do.  A few things went wrong with this run:

  1.  No fuel.  Yoga starts at 7, ends at 8:30.  No breakfast, and I should have had a gel or something before I ran.  I'd been up since 4:30, and didn't have anything left by 8:30.

2.  Not enough warm clothes.  Its a rare morning here where I actually needed long tights, gloves, AND an ear warmer.  32 degrees!  That's colder than I'm used to.  I neglected to wear full length tights and didn't bring anything for my head, so I was cold.

3.   I was able to hold my perfect form through warm up and through 2 intervals.  Then my right leg/hip package seemed to just sort of fall out of alignment, and it was harder to just lift the leg from the hip with each stride.  FRUSTRATING!  I feel that this is what results in knee pain eventually, so I decided to stop after the two intervals and cool down back to my car.

4.  Upon examining my Garmin, I found that I wasn't even holding the correct pace!  My threshold pace is 8:14, and my intervals were 7:31 and 7:44.  EVEN MORE FRUSTRATING!   

This whole experience did not even feel like a run.  I mean, I don't even feel like I got any exercise at all.  I'll be back when I have something nice to say.

PM Update:  Nice 5 easy miles in the park in the dark with friends and new shoes.  Better now. 

Unruffled by wind

The lake perfectly mirrors

A whole universe.

 The assignment today was 45 minutes at easy pace.  My knee was at about 80%, but I decided to run outdoors anyway because it has been so long since I got two days in a row outside, and I was absolutely committed to keeping my form perfect so my knee would not hurt.  I ran 4.77 miles, splits 9:23, 9:09, 9:56, 9:28, and 9:36.  That's perfect pace, and without looking at Garmin.  And, even better, my form was perfect the whole way, which takes a lot of mental concentration with my advanced level of ADD.  I did some of the assigned warm up exercises, and some of the assigned drills in the parking lot before and after the run.  

My knee is certainly no worse and possibly better after this run.   

Does anyone know why I can't seem to put a new blog picture up?  I have a new one, but can't seem to make it stick. 

The world is still night

Out of the darkness, a light!

Running buddy's here. 

Kind of lame haiku today, but I'll get better.  This morning's running assignment was 90 minutes or 10 miles, first 75 minutes at EZ pace and last 15 at threshold pace.  Garmin pace information was not working so well, so we ran it by feel, and screwed it up a bit.  We were aiming for 9-9:15 EZ pace and 8:14 threshold.

Overall, too fast, splits of 8:59, 8:38, 9:16, 9:43, 8:35, 8:52, 8:59, 9:19, 8:08, 8:06.  Still, a great run, last two miles felt hard!  I felt great after, and went to work at a local race.  Saw some other people running and having fun.  

HERE'S the funny part:  I washed all my running shoes and in doing so removed all their insides.  This morning, I just shoved a pair on my feet and ran.  My form felt very good on this run and no knee pain in spite of three days running outdoors (a total of four runs).  About an hour after my run, I slipped my shoes off, and noticed that I ran without replacing the insides of my shoes - and I didn't even notice!  A blonde moment for sure. 

Signed up for the Chuckanut 50K this morning too!  Registration opened at 8am and it fills up FAST.  So I timed my run to be done by 7:30 and sitting with friend in front of computer by 8am, sharp.  We're both in!  Excited. 

I looked at my schedule today, and thought it said "lazy day" on there, but I didn't have my glasses on, and it actually said "crosstraining day".  Whoops, I already have a pretty good start on the lazy day.

Seriously, I'm kind of tired.  It is not raining out today and not cold, so if I feel more energetic a bit later, I'll go out and ride, or go to the rink and ice skate.

I did do 1/2 hour or so of mobility and strength exercises, and will post again later if I decide to stop being lazy and actually log some mileage on the bike. 

April:  I'm posting the cookie recipe here, since you asked for it, and they are so good, I hate to not share them with everyone.  I sort of patched this recipe together from several other ones.

CHOCOLATE CHIP/OATMEAL/COCONUT COOKIES

  1 Cup Butter

1/2 Cup brown sugar

1/2 Cup Raw sugar or white sugar

2 eggs

2 tsp vanilla

1 Cup Rolled Oats

1 Cup unsweetened coconut

2 1/2 Cups Flour (I use Whole Wheat pastry flour)

16 ounces chocolate chips (Use some white and some dark if you want)

3/4 Cup Cacao Nibs (These are super nutritious little chips of cacao beans - the ones I use are Dagoba brand)

Cream butter and sugars together, add eggs and vanilla.  Mix in flour and then add the oats, coconut, chocolate chips and nibs.  Bake at 375 for 12-15 minutes.  These cookies do not spread much while baking, so you can drop them on the sheet fairly close together.

PM update - A lazy paced bike ride.  The weather here today is beautiful, warm and partly clear.  Still needed winter duds for biking, but very pleasant temperature.  Nice hilly ride with very little traffic.  Saw a number of other people out enjoying their bikes. 

Quiet fluttering

Easy to ignore at first,

winds are howling now!

EARLY pool run this morning.  In the pool by 5:45, out the door at 7:00.  I didn't really need to go in the pool today for my knee, but I may want some trail miles this afternoon, and decided not to push it.  

We are back to wind and rain today; glad I had that bike ride yesterday!   

PM update:  Could not pass up the opportunity to get soaked in a warm rain this afternoon on the trails!  So warm today - 57 degrees at 4:00.  Splits were 10:07,9:44, 9:23, 9:27, and 9:26.  Hooray for easy miles.  It was so fun, I wrote another haiku about it:

Delicious warm rain

Mind wandering to spring - Whoops!

Rather large puddle. 

The dead of winter:

Nothing seems dead exactly

We're all just resting. 

Did an early morning (indoor) bike ride for crosstraining.  Will post the running part later after tonight's track workout.  Its been clear and warmish all day; now before track it has begun to rain again. 

PM Track workout:  Miserable and windy at the track!  My hill 200s were supposed to be .52 each; splits were .53, .54,.44,.50,.53,.52.  Not bad.  The track ones were also supposed to be .52 each; they were .47, .49,. 47,.49.  Too fast, but better than last week.  I didn't want to go to the track tonight, so I'm glad its over and a good effort. 

Distracted briefly;

birds are singing outside, then

quieting my mind. 

Five easy, wet miles (9:31, 9:39, 9:16, 9:12, 9:33), then the yoga class.  I need to find something to eat between running and yoga, or I'll faint someday in headstand!

Cold, dark and rainy

this is lasting way too long 

will it ever end? 

The haiku says it all.  I COULD NOT make myself go outside today.  I am rarely a weenie, but today I am.  Did my early am yoga class, then hit the gym this afternoon for the assigned tempo running.  It was OK on the treadmill; at least my pace was right on!

I am absolutely taking tomorrow totally off; its been awhile since I had a "nothing" day.  I am a bit confused about the 5K on Saturday, but I think I'll be fine.  I wish it was a mile, because I could just run fast.  I don't think I can really just run fast for 5K; I'll have to pace myself somewhat.  I am sure it will be very educational. 

Outside is crazy!

Howling winds and driving rains

watching from inside.

Absolutely nuts outside!  I was planning on a day off anyway, as its been awhile since I had one, and I would like to be fresh for tomorrow.  I'll do some stretching and core stabilization stuff, and REST!  And hope for less wind tomorrow! 

Nookachamps 5K!   Brilliant weather, around 35 degrees at start and SUNNY!  Wow.  Imagine 1000 people who haven't seen the sun for weeks receiving all that free vitamin D and lining up for a race together.  Mucho adrenaline and excitement.  They actually start the 1/2 M, 10K and 5K all at the same time at the same start line.  Its a madhouse, with 5Kers trying to start on pace and trying not to trample 1/2 marathoners in the first few minutes.  Takes some focused attention.  Things shook out after the first 3 minutes, though, and the 5K turned off just after the first mile, when things got considerably better.

I kept right on pace the first mile (6:52), and felt super great.  It was mostly flat with an uphill near the end.  Second mile, more uphill, some down, and still on pace (6:58).  In the third mile, the terrain got a lot tougher (more uphill and a squishy trail).  My pace suffered here, and was 7:30 or thereabouts.  Uphill finish, with the course actually ending higher than it started!  I could barely get enough air in the last 400m, and wish I could have sprinted a bit, but NO.  My time was about a minute slower than I wanted, but still a PR over my last 5K (which was a super easy course).  Finished in 22.30 (I don't think this will exactly match the official time, but that's what the clock said as I crossed the line).  I was either first or second in my division, not really sure.

There were lovely hot showers in the gym, after which I ran out to the 10K and 1/2 finish area and handed out medals.  It was a privilege to put a medal around Sno's neck!   

I was in Seattle last night; we went down there to watch Avatar in 3D.  It was really good!  Then we stayed over, so my run was early in the morning downtown.  I didn't run down to the waterfront trail, because I was alone and it was early, so I just ran around downtown, and looped down through the international district before coming back.  I only meant to run 5, but forgot what hotel I was staying at, so I ran up and down 3rd for awhile looking for the hotel, which wasn't there, because it was on 4th.  Whoops.

Spent the night in Glacier last night, so that we could ski today.  I wasn't sure if my knee would be ready to ski yet, but it has been awhile since I tried.  My son was in a snowboard race, a locals race to qualify for the Legendary Banked Slalom.  He rarely rides his snowboard; mostly he teleskis these days.  So, anyway, his board was very tiny for his big size, and it was all duct taped together at the back end, so it looked pretty funny.  He qualified for his race, so now we are looking for another snowboard for him.

It turned into a pretty nice day, with some sun, and the snow wasn't too bad.  I couldn't ski all day, and I stayed on groomed runs, but my knee is not sore today, so that's good!

Hope everyone had a good holiday! 

Strength and stabilizing exercises this morning, then track in the evening.  I felt sick from a potato burrito at lunch, and just didn't feel well even after track.  My new pace for 200s is .48.  The hill 200s were (.48, .46, .47, .47).  Flat track ones were (.40,.43).  Then I was supposed to do a couple of 800s at my new interval pace.  I did the math about 100 times, and got a different mile pace each time.  I settled on 6:30 mile pace for the 800s.  The were 6:30 and 6:28.  I still don't know if this was right; I think my brain was addled by the bad burrito food.  

Got up at 4am thinking that I'd go work out in the pool, but it looked soooo nice outside that I went for a run outside instead and the to yoga class.  For some reason, it just kicks my butt (in a good way) to run and then do the long yoga class.  I think it is because the yoga is so form intensive, and really works on leg strength.  I run back to my car, change quickly into some dry clothes for yoga, stuff a bit of food in me, and then do the yoga.

I just looked ahead at tomorrow's workout.  Its the same as last Thursday, 4X5 minutes at threshold pace.  Only problem is, my threshold pace has been adjusted from 8:12 to 7:38!  This seems like a huge leap to me.  There was a corresponding leap in last night's paces, or course, but it seemed very easy, just a few seconds over 200m.  I'm concerned about this new T pace, but I guess I'll just go do it and see what happens!

Another early morning, as I wanted to be on the track by 5am.  This means up at 4.  I was so worried about the new T pace - it leapt from 8:13 to 7:38, and that scared me a bit.  But, no worries, it was easy!  I was just doing 5 minute intervals at T pace this morning with a 90 second jog in between.  The five minute bits were:  7:38, 7:38, 7:36, and 7:35.  These last two were without looking at the watch, so I think that is as perfect as I can get.  

Went right on to yoga, now my legs are tired!

Maybe some easy miles with some buddies this pm, as its sunny here!

Ski day, no running!  Beautiful sunshine and cold snow.  Snow like dry sugar in fact, very unusual around here.  Fast snow.

No rain again, but colder (39 degrees) and overcast.  Met with a group (many new people I hadn't met before) at 8:30 and started out along the water.  I ran with the group for 7.65 miles (the easy miles), then broke away to complete my run.  I did an additional 20 minutes at marathon pace, which is supposed to be 8:10.  My splits were a bit fast, but there was some downhill, so I'm not entirely to blame here - 7:54, 8:09, 7:56 (.42).  I did better in the final 10 minutes of the run, at tempo pace of 7:38.  I was exactly at 7:38 for 1.26 miles!  Successful overall.

No knee pain in spite of a full day of skiing yesterday.  Might have to ski again tomorrow; we are supposed to get a bit of snow I think!   

Mountain run.  Cold, dry day, overcast.  I didn't want to be outdoors, so I planned a run in my favorite mountain area.  Long, medium steep hills and technical trails.  AP was 11:40!!  Good 50K training.

Pool running this morning!  I've kind of missed it.  Not.  Hopefully the wind will die down a bit here by afternoon.  I've planned a 30 mile bike ride with my friend who is training for an ironman.

I signed up for a couple of races this morning.  

1.  A 5K on Feb. 13 in Seattle.  This one should be fun; takes place at Greenlake Park, one of my old running spots when I lived in Seattle.

2.  A 10K on Feb. 27 in LaConner, WA, just down the road from here.  

3.  The Chilly Hilly Bike Ride on Feb. 28 on Bainbridge Island.  This is a really big, fun event, and can be quite CHILLY and is always hilly.  The LaConner run is on the way, so it will be a fun filled weekend.  I am already hoping for some really good food afterwards. 

33 degrees at 7:49 am.  Forgot my gloves and hat.  Forgot to wear longer pants too.  Had coffee with husband and daughter at a bakery and then ran the interurban.  It was supposed to be 40 minutes easy, then 6X50-100m strides, FAST.  The 40 easy minutes sounded pretty boring, so I took off into the "100 acre woods", a tangled mass of semi-trails and knee deep mud.  Got lost, found the main interurban again at exactly 37 minutes, after being chased by a large and potentially dangerous black dog with large teeth.  I didn't feel like measuring and marking a section of trail, so I just did the strides by feel for distance.  Strangely enough, 4 of them came out at exactly .07 (100m would be .06).  The last two were .05 and .06.  I guess I'm pretty good at guessing distance.  I just started and stopped when I felt like it and jogged about 15 seconds in between, just long enough to stop and restart the watch.

AP on the 40 minute run was 9:51, slowed by debris and mud.  Mile pace times on the strides were:  6:11, 5:38, 5:34, 5:34, 5:58, and 5:16.  They felt like hard effort, but not quite all out.  

Sunny day here; I think I'll head outside and clean up my yard and collect some vitamin D!   PM update:  Yard work done in time to get an hour of biking in!

OH, THIS DAY OF REST IS NO FUN!  Its sunny out, so its that much harder not to go for a run or a bike ride.  The whole week has been a "cut back" week, and I'm trying very hard to believe that it is a good thing, but really wanted to run today.  Worked in the yard instead, made a huge mess of branches and sticks in the driveway.  It was very satisfying.  

Spent some time planning Saturday's mountain training run.  Got many maps and topo maps; the trails look rugged in spots and its hard to guess how long this run will take us to complete; its only about 1/3-1/2 of the mountainous portion of the 50K.  Undoubtedly, we will not be running it at 9 minute miles!  Anyway, I've planned a 13 miler for our group, and then I will do my MP and tempo time afterwards on the (relatively) flat trail. 

Another early morning, track by 5am, yoga by 6:30.  Silly little track workout, fun with drills and easy running.  Nice yoga though, lots of focus on hip openers. 

In the strange journey of healing my knee and ensuring that no more running injuries happen, I'm having my tailbone fixed.  It was broken badly about 10 years ago, and is apparently wreaking havoc now.  Never in my youthful follies did I imagine that my body would still be feeling all the damage inflicted while I was still stupid. 

30 minutes of treadmill.  Ho hum.  Tomorrow back to work and more running.  Did some stretching and weight lifting (upper body only).

Awesome trail run!  Very slow pace on the easy miles (AP 11:26), because the trail is so difficult and muddy and rocky and steep.  There is a whole section that is "unrunnable", but most of the course appears to be  runnable.  I'll explore the rest of it in the next few weeks.  

MP and tempo miles were back on the flattish interurban trail, and went fine, right on pace.   

Thick mist just hanging

far below the mountain tops

like a cloud that fell.