Hills for breakfast, hold the gnats

10K race

I'm filling in my mileage for August, though I did not join the blog until mid-month.  :)

My rest day.

Recovery run.  Ouch.

Moderate pace with strong hills.  

Easy pace, but felt very strong.

( ~15 min. abs and wts.)

Tempo workout: 8 x 5 min. @ LT with 30 sec rests between.  This was the first time I ran a tempo workout with these shorter intervals. As of last week, I am using some of Daniels' tempo workouts to add a little more structure to my LT work.

Knowing I had only 5 minutes to endure, I may have gone a little too fast.  My last 2 reps felt more like VO2max workouts.  Although I have a Garmin, I run in a fairly hilly neighborhood, so I can only check my pace on the few flat stretches: the rest of the time (on the rolling hills) I go by perceived exertion based on those flat areas. 

This run was also supposed to be a bit longer; I had to cut short my warm up by about 5 minutes and skip the extra miles I was going to run after the tempo section.  But I was short on time this morning.  I will try to add a few miles to tomorrow's run. 

~15 min. abs & wts.

Just a general aerobic run for me today.  I try to run the GA pace about 45 sec./mile faster than my "easy" pace.  Unusually warm for our part of the world this morning, and we've got at least 2 more days of this.  I was uncomfortably warm most of the run, even though I left home long before day break.  I'll be so glad to see Autumn.  

 15 min. abs + wts.

Day of rest.

This run did not go well.  I am not sure how to interpret it, but I just hope I don't have a day like this at the Portland Marathon. 

First of all, I am used to (spoiled by) early morning temps in the 50's with low to moderate humidity.  Today was around 70F with high humidity and I was drenched with sweat and feeling completely overheated (no evaporation happening) within 20 minutes.

I don't know if it would have helped at all to get out before dawn, as I had planned, but there was a violent thunderstorm and I had to wait for the skies to calm down for safe running.  Since I had to be back home on a deadline, leaving late also took off some of the mileage that I had planned for this morning.  The discouragement did not help! 

This was to be a Daniels workout:  2 mi w.u., 2 X 10 min LT w/ 12 min jog between, 80+ minutes easy pace, 15 min LT and a 2 mi cool down.  When I got to the 15 min LT at the end, I just didn't have anything left.  I tried to get my legs going several times and kept ending up panting and dangerously flushed with heat.  I settled for whatever pace would come and just concentrated on getting the fastest step turnover I could manage, even if it was baby steps. Even that just wiped me out and I had to take several rest jogs. 

Here's to better running in the near future and no more runs like I had today. That was awful.

Today was all about recovery and redemption.  Since yesterday's run went so poorly, I just wanted to lope along and enjoy running without any pressure.  The temperature came down a bit too, which helped. 

I was pretty happy to be running at all this morning since I had a bit of a scare.  Yesterday, during that bad run, I felt some pain in my foot, at the base of the big toe joint.  I tend to get psychosomatic pains (TMS) from time to time, so at first I ignored it.  I thought it came from hearing about Deena's foot, and just rolled my eyes and kept running.  Then it got worse, so I stopped at a park and took off my shoe and sock to look at it.  No swelling or redness, looked fine. "Yeah, it's a brain trick," and off I went.  After a while the pain subsided. 

Well, last night at bedtime I looked down at my foot and the area that had been sore was totally black and blue.  Yikes. I thought I'd have to skip a run or two, but I took some Motrin and set my alarm anyway, in hopes of an overnight improvement.  Sure enough, I was pain free this morning, so I ran an easy course with no steep hills (avoiding push off) and did fine.  I will probably take it easy on pace and hills again tomorrow, though longer miles.  I still don't know why it was bruised, but I think I need new shoes.

20 minutes abs and weights

Terrific run.  My cool temperatures are back and I had a nice steady drizzle on my face the first 4 miles.  Ah... 

I do need new shoes. Sunday's toe bruise may very well have been related to the worn surface I'm seeing.  I put some Shoe-Goo on to tide  me over.  Do people still use that? I remember my brief introduction to running in the 70's and everyone used to prolong their shoe's life with that stuff.  

15 minutes abs and weights

Today was the first time in months that I was running in a steady rain.  It was not so heavy that I got Squishy Shoe Syndrome, so I enjoyed it very much after the first mile warm up.  

As often happens in the dark, I was nearly hit by a car this morning.  He was at least 10 miles over the speed limit zooming towards the crosswalk and I was already crossing when I noticed that he was not intending to stop, though there is a stop sign there.   He slowed to turn right, but evidently did not even glance in my direction. I was lit up like a xmas tree (head lamp, red flashy light, reflective clothing) so there really was no excuse.  I shouted and waved my arms, but I still had to stop running and it gave me quite a scare.  Spent the next 30 minutes lecturing him in my mind as I ran .

Well, other than that it was a fine run.  An easy lope in a summer rain.   I am sleepy however, and hoping to log back in later with a nap.

20 minutes abs and wts.

I'm not sure I've entered my miles correctly for today and here is why.  The workout was: warm-up + 4 X 10 minutes at LT w/ 2 min. jogs b/t + cool down.  As I may have mentioned before I run in a hilly neighborhood.  During the first two LT intervals, it was so hard, as LT always has been for me, but I could not go by my Garmin because of the hills.  I would take a little, relatively flat stretch, check my pace, and try to maintain that level of exertion. 

Well, on the 3rd interval I decided to go ahead and look like a dork by running back and forth on the one truly flat stretch in my neighborhood (about .3 mi long). I wanted to see my pace on the Garmin and experience a more consistent level of effort.  Within the first 100 yards I realized: I have been working too hard!  So those first two intervals -- 10 minutes each --were closer to my VO2max pace!

What a joy to know that LT pace is not as hard for me as I thought it was.  I got a huge boost of confidence from this experience.  From now on, my speed work is all going to take place on that one street, regardless of how stupid I feel running back and forth (when the whole neighborhood is so lovely for running).  Oh, how I wish I had a track nearby.

Second noteable event: I am running in new Nike Triax shoes today.  Went shoe shopping over at the big city yesterday, at a real running store.  The shoes felt really good, especially during the tempo run. 

Dilemma: I did a little math in my head this morning, and realized that, with about 7 weeks to go until my marathon, I could be putting as much as 300  miles on these before race day.  I had been mistakenly thinking "7 weeks, not much time" without really working out how many miles that is.  I want these shoes to be relatively fresh for the race. So it looks like I'll have to continue in my old shoes for most of my runs, or buy a 2nd pair. Ouch.  Any advice most welcome!

15 minutes abs and weights

I thought I'd be sluggish today because I worked so hard yesterday, but not so.  I had a wings-on-my-feet kind of run, and had to keep reminding myself to go easy.  Maybe it was the rare 8 hours of sleep I got last night.   Wish more days could be like this. :)

Day of rest.  Remarkable long sleep last night.  They say you cannot "make up" for lost sleep; I disagree.  Looking forward to refreshed week of running. :)

Tough workout; humid and hilly for the MP objective. I was off pace quite a bit of the time, but I am still pleased with my effort.  Only regret: running out of time to get 18 miles in total.  Might see if I can work in a 3 mile jog later with my daughter. 

Postscript:  AM run was 15.55 total.  I did manage to run another 4.31 this evening, though I didn't like it.  The satisfaction of avoiding two low mileage weekends in a row was worth it, however.

BTW, if you have a free moment, go over to my friend Meadow's blog and congratulation her on her Hobble Creek Half.  She PR'd by 9 minutes!

Recovery run.

It never ceases to amaze me that we can go to bed feeling like someone just took a hammer to our legs and feet, and wake up feeling ok.  I was a little stiff getting out of bed, but once I had that first mile under my feet it was an extremely pleasant run.  It's a cool morning here (50s), which felt great.

20 minutes abs & weights

Objective: General aerobic w/ hill attacks and cadence drills

Weather: cool (low 50's), dry. calm. Patchy fog (my favorite).

The mornings are starting out very dark now, so my unofficial job as Neighborhood Streetlight Outtage Reporter has begun again.  Using my headlamp almost daily again now.

Got a book at the library called "Brain Training for Runners" by Matt Fitzgerald.  Has anyone out there read it?  Very interesting so far.  I think I'm too late in my training cycle to benefit from it much right now, but I will consider it carefully for the future.  The main theme so far seems to be a method of training neural connections in the brain to minimize fatigue.  I do believe there is merit to this idea, or none of us would be able to dig deep and find a "finishing kick."  It's how to tap into that when the finish line is not in sight that would be a great tool to have.

15 min. abs & weights

Objective: easy

Weather: 50'sF Some light rain. Windy.

Feeling a bit tired today, which is no surprise (strong workout yesterday + heavy housework getting ready for visitors + less-than-ideal hours of sleep).  So I just really took it easy today.

15 min abs & weights

Random thoughts on running:

1) A friend came over to knit with me last night and I was telling her about the exciting Olympic men's 10K race.  She wondered that anyone could stand going around and around the track like that.  I just burst out laughing.  It's just like people can't understand why knitting is fun!  Just pulling loops of wool through other loops, over and over again.  She laughed too and did understand then. But we both agreed that people who only knit dish cloths are doing some pretty boring track work. :)

2) I wish I knew what my "real" PR is in the marathon.  You train for months like studying for a test, and then on test day your pencil might keep breaking, or there is a fire alarm in the middle of the test -- stuff you have no control over.  I look back at my last marathon and think of the things I had no control over: just not feeling "up" that day, having to stop at the bathroom -- twice! -- stuff that really felt different from my normal running self.  And it really does feel like I was being tested, and knew the material, but the pencil kept breaking.  Now a year has gone by (my spring marathon was cancelled due to illness).  Am I just as fit? More fit? Will my advancing age subtract from any added  fitness I've managed to gain this year?  And what was my true PR a year ago? What would my time have been if I my "pencil" hadn't broken?  Perhaps this is a lesson in racing more often so I have a better idea of what is under my hood.  But I remain apprehensive and puzzled about my running ability.

Objective: Tempo run. (w.u. + 2 x 20 min @ LT w/ 15 min jog b/t + c.d.)

Weather: 50'sF & showers

Good workout.  Wore my "A" shoes (the new Nike Triax shoes) which I am mostly saving for the marathon. Trying to keep under 100 miles on them before Oct. 5.  They felt great.  I hope this model shoe doesn't go out of production any time soon.  I hardly feel like they are there, and for once there is no pressure on my sensitive forefoot bones.  I also noticed how quiet my feet are in these. 

Thought of the day:  arm pumping... how come that makes such a huge energy difference? Of course it costs too, but when I came to some slight elevation changes in my tempo run and consciously got a really good arm swing going, I was just flying up the incline.   It's  just kind of weird to me that one body part can affect another so dramatically.

Objective: General aerobic

Weather: 60ish F,  mostly cloudy, breezy. Very pretty sunrise.

Kept the pace about midway between MP and "easy,"  10:00-10:15.

15 min. abs and wts.

I was thinking today about hills.  I used to walk up all steep hills and struggle on the not-so-steep ones.  I don't run that way anymore, but changing was so hard.  Walking hills is like an addiction.  When I set forth to overcome the "habit," every part of my brain was screaming "walk!"  I slowly improved to where I could jog the entire length of the steepest hills around here, but I had slipped into the habit of walking at the top, partly because I was so out of breath and partly as a sort of reward for making it all the way up.   So then a new habit had been implanted in my brain.  At the top of every hill it screamed "walk!"  But now I've conquered that one too, and it was almost as hard as the first addiction. 

It occurred to me today that if my brain gets so attached to bad running habits, maybe I could attach some good ones.    At each hill I tried visualize myself floating up, feeling light and springy.  I don't know if this will pay off in any way, but it might be a fun experiment.  

Later in afternoon:  3 mile hike to Twin Falls with sisters.

Day of rest.  Relatives visiting from out of town.  Weather has turned very cool again (48F this morning).

Objective: Endurance.  Miles 17-19.5 @ 30 sec slower than MP

Weather 48F-53F over course of the run. Cloudy w/ occasional drops of rain.

Very tough workout, especially after putting a little too much time on my feet the past 2 days with visiting relatives.  Five weeks until my marathon.  Very scary.  Huffing and puffing through some faster paced miles at the end of this run, I had the panic I always get of wondering how on earth I can run fast for 26.2 miles.  I do have the comfort of past experience and knowing how much the taper and the excitement of race day contribute, but it is frightening just the same.   I'll do one more very long run and a couple of medium long runs w/ MP running in them in the next 3 weeks, and then it's off to taper land!