Hills for breakfast, hold the gnats

I'm trying to find words (or possibly grunt-like vocalizations) to describe today's weather.  There is the official, pleasant version on the weather website: currently 68F, humidity 51%, mostly sunny.  Then there is the sun-phobic, non-acclimated runner girl version.  (Insert grunt-like vocalization here.)  I like those fluffy clouds that produce a shadow and bring cool air to the world. These things were like green house roof material. No shadows, no cooling.  Sorry guys, but I just have to whine for a minute here. I think I'll be done soon. This was one of the hardest runs I've done in a long time, if you don't count my cramp fest at Eugene.

On the bright side, 20 miles in the Magic Shoes!  The only time they were really not comfortable was on the downhills in the second half.  I either need to build up the weight-bearing strength or adjust my stride for downhill running. I'm so uncomfortable landing on my heels, and it just seems harder to do so in these.  

One of the reasons I wore the ST3's for all 20 miles was that I knew I'd be doing the first 10 slowly.  Today must be Mixed Up Blog Entry Day... Objective: 10 miles very slow and easy, 10 miles faster, mostly concentrating on cadence.   At about mile 16 I started getting so hot that I could feel my face burning up and I took many little walk breaks just to try to cool down. I prefer not to pass out.  Occasionally I found a street that had exposure to a breeze - ah!  When was going from simmer to boil, I just tried to make sure my cadence was high (180-190), even if it meant tiny steps. 

I've been eating grapes and turkey since I got home.  I believe I shall have some ice cream next.  :)  Then I have to cool off, clean off and try to revive a few brain cells to play harp for a potential wedding client later this afternoon.   Cheers!

Upper 50sF, mostly clear.  Active recovery run. 

Hello June!  My legs did NOT want to move this morning.  At all.  I just walked briskly the first 5 minutes. But I love how a recovery run like this goes from "cripple" to "stiff" and finally to "weak but functional."   

It was such a busy weekend, and I have a light, happy feeling this morning from having got through it all.  I meant to mention yesterday that we saw an amazing show Saturday night. (Great fun, the only challenge about it being the noise & crowds in the arena - hard for me.)  It was the touring Lipizzaner Stallions.  Wow. Incredible.

I am ready to share my fuel recipe now.  I used it again yesterday for my 20 miler and it worked well.  I often have difficulty with nausea when it's warm, no matter what I eat or drink.  There was just a bit of heat nausea around mile 18, but not too bad at all.  So I doubt the gel was a problem.  I would be curious to hear if anyone has comments about any of the ingredients, like "good grief, don't eat that while you run."  I would also like to say how much I love not having to deal with the trash and mess of those little gel packs.  The flask is so easy, and it fits really well in the skirt pocket.  Without further ado...

BACLAVA FLAVOR ENERGY GEL

Amounts are approximate.  Mixture is for a 6 oz. fuel flask. To be consumed WITH WATER.

Fill flask ~1/3 with water

Add dry ingredients to water:
A bit less than 1 scoop (scant 1/4 cup?) Whey Factors protein powder (vanilla flavor)
1/2 t cinnamon powder
Contents of 2 “Salt Stick” electrolyte caps (open the caps)
1/8 t ginger powder

Shake vigorously to mix before adding next ingredients.  The powders will not mix easily with the thicker ingredients...

Scant 1/3 flask Agave Nectar
Scant 1/3 flask Honey  (more or less honey to nectar ratio depending on taste preference)
1-2 drops vanilla extract
1/2 t walnut oil

Shake vigorously again, and before each time you drink some.
Store in the refrigerator.
Take a swig WITH WATER every 30-40 minutes of running. 

58F at my house, pockets of warmer and cooler air throughout neighborhood (due to hills). A few clouds.   Easy to moderate run (4 E, 5 mod.)   20 min strength, stretch, & Stick.

My calves are still sore from Sunday, and it took a while to feel comfortable.  I worked on them with the Stick before I went out and I think that helped. I got to run almost an hour before the sun came up, which was refreshing.  This is truly a heat wave for May/June in our area.  It will hit the 80s today. 

If you need a smile this morning, watch this clip of a little boy harp prodigy.  :)

60F, sunny and breezy.  Temp rising as soon as the sun came up. Objective: VO2 & running efficiency (form).  Intervals: 10 x 2 min hard, 2 min recovery.  20 min strength & stretch.

I stayed mainly on Ridge and Kinsey streets to give myself the greatest possible amount of flat  terrain.  I often have a hard time staying on these two streets because I feel kind of stupid going around and around.  Each street is about 5 blocks long and the two streets are parallel.  Today I just forced myself to be boring and it wasn't so bad. ;)  

I haven't worked much on form for a while and I noticed that my arm swing was a little wonky during the intervals.  I have to really concentrate on swinging it straight back, and it helps tremendously with the speed work.  That's the arm the always wants to do a chicken wing - reform school for you, arm!   Calves are still a little sore but they loosened up nicely.

I read a great quote yesterday, something like, "Today is a gift. That is why it's called The Present." 

60F, clear and breezy.  Easy day to rest from yesterday and be ready for Fri-Sun workouts. 

The temperature will reach 90F today.  Ninety. Ug.  And I have to leave my cave for a homeschooling event.  But the good news is that today is supposed to be the last day of this freak heat wave and we should return to our normal cool spring temps over the weekend. Maybe even a bit of rain.  :D 

I was pretty comfortable in the shady 60F air on my run this morning, but during my negative mental wallowing about the heat to come I remembered how much I hated the icy roads in January, and more than once this winter I cut a run short because of being too cold.  Trying to appreciate the weather, I was reminded of the lyrics to a Montgomery Gentry song, "Lucky Man:"
I have moments when I curse the rain
Then complain when the suns too hot
I look around at what everyone has
And I forget about all I've got

Low 60sF, clear & muggy.  Easy to moderate run w/ last 15 min before cool down @ MP, + chicken arm reform school (see Weds.) 

Sometimes we believe what we want to believe.  After a scorching day in the 90s, last night the weather suddenly turned cloudy and very windy, and we even had a brief hailstorm.   So, despite this morning's clear sky and absolutely still air, I believed that a long sleeve tech shirt would be appropriate.  Not!  Sweat bath. 

Hopefully more clouds are coming today - no more severe heat.  The worst is that my lupines, which were huge and so incredibly beautiful, were all blown over last night. 

Tidbit for today: optical illusions. Enjoy! 

Cloudy (ah...) 58F and humid.  Club run.  Turned out to be a progression run, unintentionally.

Today was the 2nd meeting of the new Mt. Si Running Club.  I arrived early for my private warm up of ~1.5 miles, as I did last week.  People can say "we'll start slowly" all they want, but it will rarely actually happen, as evidenced by my experience this morning.  

It was a small group that met over by the high school, and the woman I ran with last week was not present.  While deciding on partners and distances,  I voiced my desire to run about 5 miles starting at 11:00 or 11:30 pace, and gradually speeding up to about 10:30.  An easy run.  One woman who ran with a much faster group last week said she wanted to do that too.  Ha. ha. ha.   We took off,  chatting and introducing ourselves and I quickly noticed how winded I was.  Garmin check: 9:40.   "Uh. Are you sure you want to run with me? I'm going to slow it down a bit." 

In spite of me putting on the brakes from time to time, we just got faster and faster.  Wipe that grin off your face!  (You know who you are.)   Ah well, I had a great time and it was almost a marathon pace workout.  Aerobically, it was probably the same as MP since we were chatting the whole time, and running on gravel (which is always harder for me).   I still would have preferred a slower pace, but these club runs are about adventure and comraderie, so I am satisfied. 

We ran through old Snoqualmie out to Centennial Park, onto the Snoq. Valley Trail (soft surface), over to the North Bend elementary school and back again.  I LOVE this weather.  The clouds and cooler air feel so good after the freaky heat.