Auntie Em Goes Running

A gloomy, rainy morning here.  I did kind of a short track workout; I'm saving some energy for my bike ride this afternoon with my bike club.  Warmed up on the trails near the stadium track, then did 5X400 target time 1:40.  They were 1:34, 1:36, 1:37, 1:37, and 1:36.  It is very strange to me that I just cannot seem to run these at 1:40.  I mean, its really not that hard, right?  You just slow down a speck.  Its almost as if my legs just have this pace in mind and cannot change it!  Cool down on the track.  I started kind of late this morning, so there were a bunch of grade school kids on the track, for a summer camp.  It was fun to watch them run.

I was too tired last night to post my bike riding update!   This was a great ride for me, with my Bike Club.  I have been afraid to ride with these guys; I was afraid they would go too fast for me.  But it turned out really great!  Our overall pace was almost 19 miles an hour; my usual pace is 16!   This is just the amount of pushing that I need.  We rode just over an hour and a half, finishing at 7:45pm.  By the time I got home and ate dinner, it was too late for me, and I just sort of fell into bed; that part was not so great!

Just an easy pedal today, out to the end of the lake and back.  Day off running.

A long and complicated run in overcast, cool weather.  This was a hard run for me.  I think maybe I worked too hard last week.  It took me several miles to even feel warmed up.  After the initial warm up and strides, I ran 30 minutes at easy pace, then ten minute marathon paced intervals with 5 minute RI in between, then a 10 minute tempo pace run, then 20 or so minutes of cd.  The faster bits felt fine while I was running, but I'm VERY TIRED now.

Stopped at the Coop food store after to get a "Mocha Monkey" that my friend suggested.  It was yummy!  Coconut milk, bananas, mocha, protein, I don't know what all.  Anyway, it is rather cold.  I drank it while I shopped for some groceries, and by the time I was at the checkout, I was seriously COLD.  Hypothermic time.  Its supposed to be July, and here we are absolutely freezing!  Its beyond ridiculous.  The checkout clerk had to put a little heater on the counter for me so that I wouldn't die on the spot and so that I could pay for my groceries.  I rushed home to a hot bath, and am now somewhat recovered.  You may think I'm being dramatic, but I was really, truly that cold.  I NEED SOME SUMMER!

Happy Holiday weekend everyone! 

Here is what I did today:  no running, no biking, 2 mile walk into town for some ice cream.  I ate a lot, slept a lot, and hid under the bed for the fireworks.  I had three coffees and two tootsie pops, a cottage cheese pancake, delicious BBQ salmon, peas from the garden, peanut butter, and a whole bunch of other (mostly good) stuff, and no wheat.  After over two weeks of this no wheat diet, I suddenly get really hungry for something I can't even find (could it be wheat?)

Exactly five easy miles at exactly 9 minutes per mile.  AND, there was some sun.  I was so grateful.  I feel as though I have been barely saved from leaping off of a tall building by the appearance of a tiny bit of sun!  I am also aware that it is probably a cruel trick, and tomorrow we'll be back to iciness and gloom.  With the sun actually penetrating my top layer of skin, it was difficult to keep within my "easy" range on this run.  I focused instead on maintaining perfect form, keeping my wandering right leg right under me at all times.  I was pretty successful. 

We have sunshine!  And it is actually supposed to be warm.  They say 80!  I don't believe it, but I did my track workout at 5:30am just in case.  Was supposed to do 8X200m Hills at .51 (or the approximate "effort" associated with 5K pace up a hill).  Then 4X200m flats at .51.  Well, my Garmin promptly announced that its little battery was dead, so I did these all by feel.  Luckily, I have run the exact same hill so many times, I know EXACTLY where 200m is and I think I'm pretty good at the pace.  So all was good, except that was a lot of repeats!  I am tired, but not trashed.

A busy day, and a busy week.  I'm race director for the Saturday race!  Lots to do still. 

One and a quarter hours on the bike.  Flat ride with a big pace group.  Easy and FAST!  5 easy running miles. 

That's all folks, crazy busy (panicked) with Race Director duties!   

Tempo intervals this morning.  I've got a lot to do today, and don't want to be interrupted, so I started about 5:30.  Already I can tell its going to be really hot today!  

Started out feeling like I could never get through the workout (I always feel this way when faced with tempo intervals)!  I surprised myself by getting through it nicely.  Warm up, at AP of 9:30.  For this bit I met a couple of friends from my group, had a nice chat.  Then, my intervals pulled me away from the pleasant company.  Mile paces are supposed to be 7:38.  But I was running in the park, and the trails and terrain vary quite a bit, so I can't keep as close to exact pace as I can at a track.  Paces were:  7:56, 7:58, 7:56, 7:43, and 8:52 (this one was VERY hilly and technical).  

Great workout!   

Very early morning easy pedal around the lake front, AP about 15 mph.  Lovely morning, clear, warm and very still.

Been busy, busy, busy all day.  My big footrace is tomorrow!  Spent the evening cycling some more, along the trail, getting markers in place for tomorrow.

We have 827 people signed up!   

My Race Director job is over ):  Race was today; it was a big success I think!  I thoroughly enjoyed myself in my element directing the finish line.  I had a great food crew, a great flagging crew, a great timing crew, a great band, and great prizes and awards for many runners!  I also had great weather, which is something we can never take for granted.  I was out at the finish by 5:30am to meet the timing chip guys; while they were setting up, I jogged a bit on the trail.  By 7:30, my set up crew arrived, and I had them go to work building the finish shute, hanging sponsors' banners, and placing cones on the highway where runners have to cross to reach the finish line, and setting up food tables.  By 8:00, the massage team arrived and set up their own area; the band arrived and got the stage ready to go.  By 8:30, the band was playing for the rest of us!  By 8:30, all the food had arrived, and the prep crew was cutting oranges, melons and bananas, filling water jugs, and putting out the other food.

 At 9 sharp, I got the call that the start had started, and waited anxiously for the first runner to arrive!  At this point, I had so much adrenaline pumping that it was almost like running the race.  First finisher arrived in about 42 minutes, and was greeted by applause from a huge spectator group, lively music, and a lot of great food.

By about 10:15, I started awards, even though we still had finishers coming in.  We just had so many awards and prizes to give out, I thought we had better get started.  I had invited the young girls' group that I coach to come out and be prize runners, so they would hand the prizes out to the runners as they were awarded.  They are all 9 and 10 years old, so this was pretty cute and well received.  There were also about a hundred Gatorade plastic drink bottles that the Parks department had given us, so we would periodically throw these out to the crowd and they fought over catching them.

Our last runner arrived by around 11:00, and some fresh volunteers arrived for tear down.  The band continued for a bit, as runners made their way to the buses that would take them back to town.  Some run back, but most take the buses.  My husband arrived with the huge truck, having already driven along the course, taking down water stations and mile markers.  We loaded it all up, drove to the storage locker, unloaded everything, returned the truck, and WHEW!!  

I will make up my long run tomorrow! 

I made up my long run today.  It was supposed to be yesterday, but Race Director duties did not allow for a long run yesterday.  Warm up was 4.2 miles at easy pace.  A friend met me for this part.  She ran my race yesterday, then she ran back to town, so this was a recovery jog for her.  We parted, and I ran 2X15 minute MP intervals, seperated by a 10 minute easy jog.  Pace on the first interval was 7:49, a bit fast, but there was quite a bit of downhill in here.  Pace one the second interval was 8:13, exactly on pace, with quite a bit of gentle uphill in the route.  Then I jogged 10 more minutes, and did a 10 minute run at tempo pace.  Pace was 7:21, just a little fast, but there was a bit of fast downhill.  Finished with 2.6 easy miles, mostly uphill, jogging back to the car.

A pretty good run; I felt strong, and I really enjoyed the MP bits.  

Probably going to need a nap today; I'm still not caught up on my sleep from yesterday. 

Too tired to post this last night!  I really don't like working out so late.  I decided I needed to try out the shorts I am wearing for the duathlon.  They are biking shorts, but with minimal padding, so I just wanted to make sure I could run comfortably in them.  I biked an hour or so first, then arrived at the meeting place for my groups' hill workout.  This workout is not many miles, but its rather insane.  Perhaps too much hard running after Sunday's long run with tempo bits.  I felt good running in the shorts, and felt fine after the run, but the bike ride home over Alabama Hill kicked my butt, really.  I thought that hill would never end.

Tired legs.   

Day off because I'm grumpy and not getting enough sleep, and besides my right foot is swollen up for no reason.  I did practice my swimming though.

Foot is better; easy miles this morning, just for 1/2 hour.  Had another swimming lesson today; I just am not getting the hang of this breathing thing very well.  It is somewhat frustrating.  

Went for a fast bike ride this afternoon.  I was just dressed to go, and walked down the driveway and my husband pulled up and wanted to go with me.  I told him he had to be ready in 2 minutes, and he actually was!  It was fun, fast and short!  Beautiful evening here. 

A tempo run sandwich, with easy miles on either side.  Total time was about an hour.  AP on the easy miles was easy. AP on the tempo was 7:50, a little SLOW.  20 minutes is a long time.

Followed with a swimming lesson.  This is the last lesson until after I get back from Paris.  Worked on crawl and breast stroke.  I swan 1/4 of a mile!

Had some errands to do later, so I got out the trail bike and toodled around on my errands.  I love doing that.  Bicycles are truly the most efficient way to move a human body.  I wonder why running is more fun? 

The swelling in my foot had shrunk down to one sore bump on top of my foot and a little swelling.  I am thinking now spider bite?  Bellingham has a ton of spiders.  Anyway, still kind of sore, but not noticeable when I run.  Yesterday was one of the worst runs of my life; I battled with my right leg the whole time, struggled with form, didn't have the speed or energy for a terrific effort on the tempo miles.  Today was one of the best runs of my life; beautiful spot, easy breathing, effortless running.  Go figure!

Warm up jog,  2X200m strides.  Then 30 minutes at easy, alternating periods of MP and Easy and tempo, then cool down.  Pace achieved on all segments, but tempo segment was only 12 minutes, not 15.

Easy jog.  That's all.

Easy running in the am  (AP 9:19).  Flat fast and easy bike ride in the pm. I'm looking forward to the duathlon on Saturday - I have absolutely NO IDEA how to race my bike.  Or do this whole event, for that matter.  I think maybe go as fast as possible for the first run (its only 2.65 miles).  So maybe 5K pace there.  Then the 14 bike miles are hilly, but I am good at hills from watching Lance so many years ;).  So fast as possible on the bike ride.  Expecting some pain here.  Then the second run, just throw whatever I have left out there.  Hope I remember to change my shoes! 

Track workout this morning.  An insane and complicated sequence of 1000s, 800s, and easy jogging, at all kinds of different paces.  I am mentally exhausted!

PM - I will ride my bike for exactly one hour, easy pace.  Oh, yeah, and I have to practice swimming.  I am too intimidated to go to the pool here and practice in  lanes with everyone else, so I will go up to the mountain and practice there in the quiet outdoor pool :)  If I can catch my cats right now, I'll spend the night up there and do my long run up there tomorrow.  Yes, I have a long run on a Wednesday!  How weird is that? 

Easy run this morning.  I thought it was going to be a long run day, but apparently that is tomorrow.  Today is just easy run, I think there is no bike ride today.  So I'll go to yoga :) And, I have to get ready for my trip.  Not sure if I mentioned it, but I'm leaving on Saturday, immediately after the duathlon for France.  I'll be running in Paris for 10 days.  I have two runs a day for most of the trip, so I'll have to pack lots of running clothes!  Skirts, maybe, for Paris?

An easy longish run.  No marathon pace, no tempo pace.  The objective was to keep a focus on easy pace, without looking at the watch, and to keep even steady breathing throughout.  I am very happy with the result.  It has been a long time since I had an easy aimless run.

Forgot the splits:  9:06, 9:05, 8:58, 8:55, 9:12, 9:25, 9:09, 8:31, 10:03, and 8:18.  Only three of these miles are too fast for easy, but the effort was still easy.  I don't know where that 10:03 came from; it was not on hilly terrain or anything! 

A tiny run and a tiny bike ride, just to keep my legs awake for the race tomorrow!

I've been having so much fun watching the Tour de France!  My two favorite riders, Mark Cavendish and Andy Schleck have been doing so well the past few days.  Hard to believe we'll be flying into Paris on the day they ride in to the finish.  I think we are staying relatively close, but will get in too late to go watch :( 

Be warned:  there are a lot of exclamation marks in this report :)

Duathlon!  No official results yet, and I'm on my way to the airport, so just a quick report now, I will add to it later.

Hot morning!  I arrived about an hour ahead of start time, jogged, did strides, and obsessed about my little bike transition area.  I had my gear all tidy in my area:  bike shoes, helmet and glasses, plus two gels.  I figured I'd eat one at each transition.  I wore my biking gloves for the first run, since they are difficult to put on and I wanted to save time.   I sort of figured I'd be clumsy and fumbling at the transitions anyway, and wanted to eliminate as much fuss as possible.  

I did not stop and restart my Garmin for each leg, so its all one big race in there.  The first couple of miles of the first run were 7:07 and 7:37 (slower than my 5K pace, but its quite hilly).  I felt the effort by the end, but managed to switch shoes, eat a gel, get on helmet and glasses, and get on the bike.  The bike ride is also hilly, with an uphill start, then a long downhill.  I have a hard time going really fast on the downhills, because I don't have such massive body weight, so I got down on my bar and really tucked up just like I saw Andy Schleck in the Tour do it.  It was exciting and faster, but felt a bit dangerous!

Anyway, I was surprised how strong I felt on the bike!  There is a really long uphill at the almost end of the 14.5 miles, and I was standing up on my pedals and passing people on the hill.  Whoo Hoo!  This felt great!

I was hurting from the bike and the effort on the uphill by the end, so running seemed like a great thing to do!  Felt a bit clumsy in this second run for a 1/2 mile or so, and my calves were cramping, but I ran through that in the hill, shady section, and by the flattish section that was in the sun, I was picking people off.  I ran past two people who I was biking near earlier.  My last two miles were 7:47 and 7:54 (quite a bit slower than the first time around!).  

Total time was 1:34:09, with official time 1:36 something because of transitions.  I am sure that I did GREAT overall, but don't have official results until they are posted on line, and by then I'll be in Paris!  

Great weekend everyone! 

First run in Paris! Warm and very humid here. Morning runs for this first week are short and speed work; pm runs are up to 75 minutes. This morning I just gradually accelerated to tempo pace , hung there for a mile, then jogged back to the apt. I went to the Eiffel tower along the water and back.

Pm 7.92 easy. Finished late and had a very late dinner.

So tired tOday. TraveL and lack of sleep has Taken it's toll. EasY miles.

Finally got soMe sleep. Tempo run this mOrning

More running the pm

Pm update some easy mile. Very hot late in the pm. Had to try to run in the shady spots, which was very hard. Also very humid.

Long and easy with a few accidental mp miles.