Each Day Is a Gift

Yesterday my legs were a little stiff.  Lots of sitting does that.  Did the yoga before going to bed.  Thank goodness today's recovery day.  With the snowy and windy condition I opted to run on the TM. 

I know recovery runs are supposed to be short and easy.  I have a hard time deciding what is considered easy pace.  Should recovery pace vary from time to time?  Shouldn't it get faster as one progresses in training with improved fitness?  Sometimes I ran it too fast and worry that it would ruin next day's workout. 

Today I experimented with running it at "base pace" rather than simply follow the pace calculator.  My definition of base pace is the average pace of the latest long run.   I figure if one had previously run at that average pace on a long run, one can safely run that pace for a shorter distance to "actively" recover.

6 miles in 54:20  AP:  9:02

Day 1 /week 2 of pushup challenge:  14, 16, 12, 12, (20)

One of the benefits of running speed work is to improve running efficiency.  I am learning every day.  It gives me a better understanding and purpose to my daily run.  

It's snowing and blowing hard outside this morning.  In as much as I want to do speed work on the road,  I don't see how I can benefit from it.   Looking at the rest of the week, today's really the only day I can fit one in.  So I opted to do my speed work in a "controlled environment" instead with the emphasis on running form.

Intervals of  5 x 800 m @ 5K race pace (7:30) and 400 m @ 15K race pace (8:34). 

1.5 mile warm up,  5 intervals as described above,  finish with 3 miles at half marathon pace.

8 miles in 1:06:44.  AP: 8:20

*** Today's my friend, Bec's birthday!  Let's go "decorate" her blog: Rampton.fastrunningblog.com ***

Light snow, windy, 27F.  Headed west to run down 3rd west hill.  Snow crystals blowing into my squinty little eyes and got worst as I turned east.  So after 2.5 miles I turned around and headed back home to make some wardrobe adjustments:  put headband over cap to prevent ears from getting frost bite, sunglasses so I can run with my eyes open, mitten to keep fingers toasty, dry shoes to keep toes happy.  Headed out for 6 more on the bench; eyes, ears, fingers and toes are much happier this time.

11 miles in 1:41:26.  AP: 9:13

Day 2/week 2 pushup challenge

Snow flakes, meetings, luncheon, quilting, service, more snow, laughter, friends, hury up, slow down, stocks tanked, still employed, meetings, homecoming, friends, no running, very blessed.

Around the world + fast abs core work and dips 30 reps.

Right glute tightness is fading, hooray! 

Happy Valentine's Day Eve!!!

Storm 'sposed to come tomorrow; so decided to do Sat's run today.  T was 22F with partly sunny sky.  Did the 2 hills first for seven miles, down 3rdW, up 3rdW, down 26thN, up 12thW.  The pain on left knee (at 4 o'clock) that I felt on Wed's run came back at mile 4.5 after cresting the hill.  So I took it easy on the downhill.  By mile 7 it went away.  Felt a little tired today.  Wheezed some on the last uphill.

Had two dog encounters today.  First one was at Pheasant Pointe condos (mile 5.5) where two dogs (a beagle and a grey mutt) were roaming.  The beagle was a good dog, the scragly grey mutt barked and chased me.  I ran like a mad woman yelling "GO HOME" and kicking and clapping my gloved hands.  He finally got bored or tired and stopped chasing.  I don't have my cell-phone with me or I'd call someone. 

The second encounter was at the Ivory Ridge condo (mile 12) out of nowhere a big black lab came charging at me.  I knew I couldn't outrun him.  I stopped running, turned to face him, made myself look brave and tall, with my loudest voice commanded him to GO HOME.  His tail was tucked under (what does that mean?) then he bared his teetch, growling and barking and was ready to lunge at me.  I froze and just then a car drove up distracted the dog and I heard a man calling "come here!"  I turned around and ran as fast as I could.  By then there were a few more cars coming towards me and I secretly hoped that the canine would get run over.

Drank gatorade at mile 3, 6, 10 and finish.  Ran past 4 schools today and thought about how much fun the kids must be having for their Valentines parties. 

13 mi in 2:03:15.  AP: 9:28  Will do wk2 day3 of pushup challenge later and yoga tonight.

Have a great weekend everyone! 

HAPPY VALENTINE'S DAY!!!

Progressive run, first 1/2 at marathon pace, second 1/2 at half-mary pace.  Focused on engaging the abs.

7 miles in 57:51.  AP: 8:15

Day 3/Wk2 push up challenge: 16, 17, 14, 14 (?)