Slow & Steady Wins the Race :-)

I'm back home!  Yay.  4 loops around the neighborhood with Cooper, light rain the whole time.  My legs feel more back to normal today - still feeling very heavy and sluggish, but no real pain, besides my knee hurting.  Not the IT band pain though, this feels like runner's knee or something related to the quad pain and the downhill running.  Hopefully it will go away.  Forgot to change it back to automatic split so no splits.

TT: 60:00   AP: 9:45

Its our 4 year anniversary and my husband is a saint so I think we're headed to see Eclipse tonight.  :-)  The 4-year present is fruit/flowers so he also got me some more flowers to round out my raised bed I built last week. 

I was supposed to do a long run today... whoops.  Mix-up with the timing of golfing so ended up going to breakfast with friends (Biscuits - yum!) and then golfed 13 holes with J & J's dad.  Walked it without a bag, played bad.  I'm having golfing issues lately.  

Later went miniature golfing with Jordan and Rachael, I lost that too!

Decided yesterday to do the Stayton Annual Old Time 4th of July 10k with Rachael, so we got up early and trekked the 20 minutes over to Stayton for this $7 race!  I do like cheap races! :-)  It was a 3k and a 10k, and though there was probably about 200 people there it seemed like only 50 or so did the 10k, thus I was the 7th female (Rachael 8th) and 1st place in 25-29 age group (Rachael 2nd!).  We got ribbons, we liked that. :-)

Its true about tapering and recovering and everything you've ever read.  One week after the half marathon and I was NOT recovered or ready to do this.  This was miserable and felt so hard, harder than the half, even though I was pretty much slower.  There were 2 small miserable hills and one huge torturous hill and I really almost ran in with the 3k runners instead of continuing on.  I was glad I did it, and hey, its a PR, which is amazing, I didn't think it was until I checked out my blog, but I'm 100% sure I can beat this time sometime when I'm recovered and rested.  My legs felt like lead the whole time and my quad pain came back.  

But hey, a 5k, 10k, and half-marathon PR already in 2010!  Just need to get that marathon under my belt!

TT: 48:52     AP: 7:57  (unfortunately the Garmin is registering the race at 6.15 but I'll still take it!)

Splits: 7:35 (the only mile I felt good for), 7:58,  8:11, 8:04, 7:59, 8:00, 7:18 (.15)

Then we went and golfed 9 holes with the boys!  Happy 4th!

Took my new Nike Frees 3.0's for a test run this morning.  Meant to only do 1 mile because I'm nervous about how they're so much more minimal than my saucony's, but did 3 and felt good.  I really like the way they feel so far.  So light!  

TT: 30:23  AP: 10:06

Then golfed 18 holes in this 8 person scramble Jordan put together, which was really fun.  I have decided I LOVE scrambles!  It's so much less frustrating!  We lost by 2 (we got a 69, they got a 67) but I hit some good shots and enjoyed some sunshine (it was touch and go, but apparently its supposed to hit 90 later this week).  Now I'm frantically studying SQL before my internship starts tomorrow. SCARED!

Summer is definitely here!  86 F and sweltering.  4 loops around the dog park, no Cooper since he is sadly at home with Justin but it was too hot for him anyway.  Garmin had trouble registering which was annoying.  I let myself walk up the first half of Hillside because I was so tired, my legs still felt like lead and I was so hot/tired. 

TT: 1:23:01    AP: 9:45

Splits: 9:28, 9:25, 9:17, 9:20, 9:28, 9:12, 9:44 plus other splits messed up by the Garmin

Went over to Tigard High School and ran 4.16 miles over there in hot, sweaty, 93 degree weather.  Intended to go swimming afterwards but was so hot and tired and it was busy and I just decided then and there that I'm giving up the triathlon.  While I feel bad it will go another summer of swearing to do one and not, it just feels like to much stress to try and fit biking and swimming in to marathon training and working like 4 jobs in addition to trying to finish up my R&I stuff this summer.  Its just too much.  All of my allotted work-out time needs to go to marathon training.  Plus I don't have a wetsuit, I am bad at swimming, I hate swimming in open water, and its only 3 weeks away!  Don't be too dissapointed in me.  

TT: 40:18  AP: 9:42

Splits: 10:01, 9:33, 9:35, 9:40

Yep, you read that number right.  I am a pathetic, weak little baby.  With high hopes of getting my long run out of the way tonight (though I knew that was awfully ambitious), I set out at 6 or so, 93 outside.  After 2 miles my heart rate was so high, I was super struggling, just dead in the heat, and I walked the rest of the way home (another 3/4 of a mile!).  Despite my normal desire to never lose weekend sleep if I can help it, I'll try to get up at 5-6am tomorrow to beat the heat.

In other embarrassing news, my boss and I just realized today that we never submitted the annual report for our grant, which was due June 30.  Didn't just not submit it, never even THOUGHT about it (aka started writing it).  Kind of a big deal.  So that's what I'm doing tonight and this weekend.  

So glad this run is out of the way.  It was rough.  Tried to get up at 6 to beat the heat but snooze buttoned it up a bunch and didn't get out until 6:45.  Was still decent temp, its going to be cooler today (I think 85 instead of 95).  Decided to try a new route around the lake, and it was beautiful, basically a tour of all the nicest houses I've ever seen and about a billion garage sales.  But it was HILLY.  This was one of the hilliest routes I've ever done. Mile 3 and Mile 10 and 11 were pretty much all up giant hills (you can see it in the time) and I was done after mile 11.  Luckily I got to go down the huge hill at mile 12, so that's the only thing that got me through.  I thought I would have Justin come pick me up but I walked up the humongous hill back home at the end since he was still sleeping.  

TT: 2:23:53   AP: 9:35

 Splits:  9:53, 9:12, 9:50, 9:22, 9:22, 9:37, 9:38, 9:33, 9:47, 9:59, 9:59, 9:16, 9:16, 9:41, 9:27

I just barrreeellyyyy sqeaked all those miles in under the 10 minute mark!  :-)

Now time for some golf and a lovely weekend day back with Justin and Cooper!  I missed them!

Golfed 18 holes at Langdon - such a beautiful course!  So hot, sweaty, and tired though, even though we had a cart.  Thought we were only golfing 9 so I did a poor job with the sunscreen and now I have some bad sunburn on my arms and calves to show for it. 

Quads a little sore today after yesterday's run - probably from all the hills.  Golfed 9 holes at Sandalee - walked and carried bag.  Got a 49, (breaking 50 is really good for me!)!  Forgot to mention that yesterday I got a BIRDIE!  

After Justin and Cooper left :-( biked 9 super easy miles (50 minutes or so) at this really adorable Cook Park/Community Park/Durham Park combo that had trails between, including through a cute little butterfly garden.  It was all really cute and would be a great place to run, but was way too crowded and short (only about 2-3 miles of trails) for biking.  

Weekly Summary:  Mon-3, Tues-4.16, Wed-8.51, Thurs-off, Fri-2, Sat-15+golf, Sun-golf+bike

Total Weekly Miles:  32.66

Lovely run down at the dog park, breaking in my new Brooks Ravennas (the shoes I tried at the biomechanic study).  Loved them.  Also loved the temp, a nice sunny 70-75, which was perfect, especially after the toasty 90s of last week!  Meant to do a speed workout at the track, but I couldn't bare to leave the wonderful dog park, so many dogs and people out.  So I decided to do a tempo run instead.  This run wasn't easy, and the 6th mile was HARD, which is sad because its the only true tempo mile (apparently my tempos should be 7:38-7:58).  Told myself I could walk Hillside if I got that last mile in the 7's, which I did, but I didn't walk it. :-) 

TT:  1:02:58   AP: 8:44 (an 8! Yes!)

Splits: 9:38, 8:52, 8:37, 8:22, 8:18, 7:46 (yes!), 9:23

I forgot to mention that yesterday on my bike I almost ran over this huge ALIVE snake.  Needless to say I screamed and was so glad a) I didn't cut it in half with my bike tire, and b) I was on a fast bike and hadn't almost stepped on it with my slow foot!

Nice recovery run down at the dog park - 2 loops.  Intended to do 5, but felt a tiny twinge in my left low shin, and 4.4 was enough for the Nike Frees, so I stopped and walked the mile + home.  I miss Cooper (and my husband too I guess!).  I especially miss my running buddy when running!  There was a lady with a rabbit at the dog park, it was freaking adorable.  

That's all.  I'm tired.  Work work work, all day long.  Conference call on my lunch break, conference call after work, dinner/run, then work some more.  Now bed.  

Blah, this run sucked.  Felt blah, legs felt heavy, felt twinges in my legs that kept worrying me.  Maybe running that far in the Nike Frees was a bad idea.  Blah blah blah.  I'll take another day off tomorrow and hopefully I'll be feeling better Saturday.

TT: 50:29  Must have been almost exactly 10:00 AP.  Stopped at Hillside (that's how blah I was feeling!) and walked the rest of the way home. 

This has been the longest week EVER!

12.5 miles on the bike, 60 minutes exactly.  Not very fast but there was lots of stopping to turn around, cut around blocked barriers (and yet I didn't fall once, which if you saw me maneuvering you would realize that is good for me!), and stops at lights and stop signs.  At Springwood Corridor, which was kind of nice, but only about 2 miles of it was super nicely paved, so I did that part like 4 times.  After that it was soooo bumpy I could barely handle it.  Probably won't go back.  

Time to work on my paper more.  What a fun Friday night!  ha!  I got a huge St. Bernard on my bed, a gogurt thawing a little, a movie in, and time for more work.   Maybe a glass of wine would be good too.

HAPPY WEEKEND!

Perfect weather this morning for a run.  Ran around the lake again, but a less hilly route.  Still hilly, but manageable, then a few loops at the bottom of the hill.  Cut it close with our tee time because I accidentally snoozed for 40 minutes and didn't get out of the house until 8am.  Justin was a doll and came and picked me up to save time and me walking up the ginormous hill.  At mile 12 I was really struggling, took some sport beans at 13 which seemed to help (I think I might like those more than Gu?), but was out of water and didn't think I could finish.  After frantically searching every nook and cranny of the junior high (what school doesn't have an outdoor drinking fountain?) I passed a park and was SO happy to get a drink and fill my bottle.  

TT: 2:29:17   AP: 9:11

Splits: 10:16, 9:28, 9:29, 9:28, 9:18, 9:49, 8:54, 8:54, 9:00, 8:56, 9:01, 8:56, 9:15, 8:44, 8:51, 8:52

Then golfed 18 holes at the country club with J, J's dad, and Mike.  Walked some of the holes, which felt good to kind of cool-down and loosen up, but then I was so tired and just wanted to lay down the second 9.  We have a birthday party to go to tonight and I think it is going to be a struggle not to be asleep at 9!

Killed two birds with one stone and ran to Albertsons to return the redbox movie.  I probably looked funny running holding a movie!  Felt pretty good today.  Recovery week, after two weeks at around 33 miles I'll aim for 25 or so this week (6, 5, 4, 10?).  Added in one tempo mile (7:56) though I ran at a moderately hard effort for 2 miles (the 8:20 one too).  Ran about one quarter of the way up the huge hill, but I suck and walked the rest of the way home.  Someday?  I also need to practice pounding down that hill a few times to get ready for H2C.

TT: 53:02    AP: 8:49

Splits: 9:18, 8:59, 9:05, 8:20, 7:56, 9:13

Nice and slow down at the dog park.  Something like 9:23 average.  Felt sluggish.  

Blahhhhhh.  Sluggish and blah.  Something feels weird in my left ankle, its probably (hopefully?) nothing, its on the inside this time.  Just so slow and blah.  Down to the dog park, two loops, and back. 

20.11 miles of biking at Cedar River trail before Justin's PARADE!  That's right, his parade.  I should post pictures and a video but I won't.  What is ridiculous though is he had to be there at 8am to learn this choreographed movement, which if you saw the video you would realize how funny that was, because it was literally NOTHING.  I couldn't believe it was such a big deal!  But my gain because I had time to get this bike ride in before meeting Jordanne to watch the parade.  Just an absolutely gorgeous morning, perfect temperature, perfect weather, smelled like summer, ride along a river, not a better way to start the morning.  This is the direction to go too (not like the last time I rode here), this way you do the hard part on the way out and have smooth sailing on the way back.  Averaged about 14 mph on the way out and about 16 on the way back!  First mile and last mile was navigating very heavy pedestrian traffic.

 TT: 1:25:53   AP: 14.0 mph  

Splits: 8.7, 13.9, 13.7, 14.2, 14.1, 14.1, 13.4, 14.7, 14.4, 13.5, 16.5 (look at that jump!), 14.5, 15.8, 17.2, 16.2, 16.4, 15.8, 15.2, 16.1, 10.9

Such a great day!  Broke out the slip n slide, croquet (I dominated!), and bbq in the backyard. :-)

Had to miss running with Anya this morning because still worried about the ankle.  :-(  Glad to sleep in though.  Finally went out around 11am (it was HOT) with Cooper and Justin even joined me for a few miles!  Only made Cooper do 2 laps, he was so hot poor guy.  

Then 9 holes of golfing with Justin and Kiki - I got a 47!  

Is the weekend really over already?  Back to Portland??? :-(

10 minute total body trainer.  I WILL start doing some strength work.

Down to the dog park, waited until about 7 to leave which was much more manageable temperature and almost no direct sun.  Messed up the garmin a little at the light so its a little short.  Felt bad and worried the first 6 miles, then felt much better the last 3, and actually kind of wanted to keep going except it was getting dark and I needed to do some work.  I don't think I'm in the clear yet but hopefully....

TT: 1:24:01 (so probably really like 1:25:30 or something)   AP: 9:29

Splits: 10:19, 9:33, 9:31, 9:25, 9:25, 9:12, 9:01, 9:20, 9:36 (hillside)

Then did a million lunges, calf raises, sit-ups, etc.  I'll probably pay for those tomorrow!

Sloooowwww.  Down to the dog park, 3 laps, and back.  Felt just done about halfway back so made myself go until an hour had passed and then let myself stop and walk home even though it was almost a mile!  Still just not feeling 100% and really really slow.

TT: 1:00:14   AP: 9:41 (I think)

After working all last night and all tonight (except a break to run!) I feel almost caught up.  Maybe tomorrow night I can relax. :-)

17 miles on the bike after work along the waterfront - very pretty and nice!  Definitely only half of it was for biking though, the other half was for running and dodging too many pedestrians on too narrow of a trail.  Really tried to make the quads burn the last 2 miles or so.

I'm worried about my ankle AGAIN.  This is so freaking ridiculous I can hear the sighs from the 2 people who read my blog from all the way in Portland!  This is the 3rd time this year and it is so frustrating and annoying.  Blahhhhhhhhhhhh.  

Blueberry picking with Mom!

9 holes of golf at the country club.  Wasn't really feeling the whole 'playing by the rules' thing today so I didn't keep score!