i have survived for a whole month without any foot trouble. good sign. i ran 10 miles this morning. started slow and easy then finished at a harder effort - last 15 min. were 6:48, 6:39, 6:31 (5 min. increments).
1:15:20 / 7:32 average
HUGE math test today. including imaginary numbers.
3 AM...early early start to the day. ran 10.1 miles before work. went very easy today...big workout tomorrow.
when i was driving home this afternoon i saw a swerving van merge onto the freeway. i looked at the driver as i passed and the guy was holding a blackberry in EACH HAND...scrolling/texting etc. so i guess he was driving with his knees?!?!?! geeeeezzz. running is a much safer mode of trasportation.
(at this point my HR shot up briefly to 202, not sure if this was accurate because it never went that high for the rest of the workout. ???)
1 mile in 6:00 - HR 172, 4 min. easy
2 miles in 12:00 (6:00) - HR 177-180, 4 min. easy
1 mile in 5:58 - HR 175-179
800M in 2:56 (5:52) - HR 178-180
400M in 1:26 (5:36) - HR 181 (workout max)
2 min. easy
1.5 miles easy pace (8:20-ish) HR 150
PHASE 2: find leg-speed while fatigued (MP miles after speedwork)
2 miles @ 6:27 pace - HR 172
.3 miles easy pace (8:35) - HR 147
1 mile @ 6:15 pace - HR 170-174
cool down, easy (8:00 - 8:15 pace) - HR low 150s
total: 14.02 miles / 1:41:40 / 7:15 average pace / 164 avg. HR / 181 max HR
PM notes: for some odd reason i formed a blister on my left baby toe. i was wearing my newtons which i have had for nearly 9 months. i wear them all the time. weird. maybe my feet are growing. hope not. :) also, HR monitor left me with a chaffing battle wound. does this happen to anyone else? this is the first time it has been a problem, but now i won't be able to wear it for a bit. OUCH.
10 miles this morning. i lost my "10 miles or more" streak yesterday, but i am alright with that because my body was telling me to go super easy, so i did. i made it 33 days. this morning i wasn't really feeling well...up to about 5.5 miles into the run...but the second half was better. i think i just needed to wake up. 7:30 pace for the run.
COLD morning. i decided to do a huge loop around SLC and include some parts of the SLC marathon course on the route. i was annoyed at how cold it was. i started at 6:30 (last day it will be semi-light at this time...at least for awhile) and my hands were already throbbing/numbish just two miles into it.
aside: anyone have good suggestions for gloves that actually keep your hands WARM while you run in cold weather? i have tried everything from basic mittens to my heavy-duty snowboarding gloves...my hands still freeze. maybe i am just being a wuss. anyway, if you use a certain kind of glove that works for you, let me know.
ok, back to the run. i ran up to the U of U to the olympic legacy bridge (starting line). just wanted to take some mental notes of the course since i haven't done this race for two years. needed a refresher. i forgot about the turn onto foothill blvd. the road splits and there is a concrete/brick barrier in between the two sections of road. it's also downhill. i remember this part gets congested and rather dangerous, as it is so early in the race so everyone is moving fast. took note of that.
ran down foothill to 2300 E., then turned off the course. i guess i could have just ran on the course for my whole run, but the stretch along van winkle expressway doesn't seem smart unless the road is closed. ran to 2100 S. and 2100 E. and headed south. met back up with the marathon course on 2000 E. and followed it to 3300 S... hill on this section. not big, but significant in a race.
east on 3300 S. to 900 E. then north. made my way back to liberty park (last 5K of the course). did some loops around the park and then headed home. total mileage was 20.17.
feeling good after 20 miles, although i did run pretty easy.
mileage needs to go up again next week.
PS - i REALLY hope i stay on the first page of the mileage board this week. i always get bumped off on satruday night. :)
also, i just noticed i am .01 miles shorter than last week. darn! i am regressing.
easy 10 this morning. a little stiff in places where i worked different muscles yesterday (basketball)...but overall it was a nice run and i beat the snow.
also, thanks to everyone for the suggestions about keeping your hands warm in the cold weather. i am going to get some better gloves today. cold hands are so distracting!!! ruins the joy of it all. so thanks for the input!!!!!
lisap - i am sorry for my misuse of the exclamation point in this entry. i just can't contain myself. ;)
ran at 3:30 AM. i went so so easy today. i just wasn't feeling it. tired! but only two more weeks of early tuesdays and then my schedule will change so i will be able to get more sleep.
1:23:05 /8:18 average
i stopped by wasatch running after work to check out their big sale. and i got some deals!!! i was surprised to see that they sell netwons. i wanted to get another pair but they didn't have the women's distance racer in stock, only the stability and trainer models. i like the racer, so i decided to go with something new. i bought some (gasp) sauconys. grid fastwitch 3s. nice and lightweight but felt more stable than some of the other racers i tried on. i was debating with the asics hyperspeeds, but they just felt too light for marathon racing. so we'll see how the sauconys work out; i have never had a pair before but they were MUCH cheaper than newtons. :)
*ALSO* i asked mr. salesman about some warm running gloves and he told me about mizuno's breathe thermo run gloves. he swears it's the only thing that works for him. i figured he was probably just trying to make a sale, but they were only 10 bucks so i bought them and i will give them a test tomorrow morning. they look like your everyday cheap stretchy gloves, but the inside apparently has special material that wicks away sweat and reabsorbs it in the form of heat, aka "exothermal properties". they also neutralize sweat to "keep the skin soft" oooooh. so fancy.
so look for me on the roads tomorrow; i'll be all decked-out.
notes: set some PRs during this workout. 10K: 38:45 (previous was DesNews in 39:XX), half marathon: 1:25:30 (previous was Provo River 1/2 in 1:27:49). so either i am a pathetic racer and have more energy and motivation in workouts, or i am getting in better shape. hopefully it's the latter because that is the purpose of training, right? anyway, feeling good about the pace and the overall workout. my goal is to get the tempo @ 6:15 pace up to at least 10 miles, then i will go from there. i was done after 8 today because my legs were giving out. aerobically, i felt like i could have gone a few more miles. sasha has told me i am limited by leg strength so i am going to work on that. i used to high jump in high school (haha) and i had a weighted vest i would wear to do plyometics to increase the explosive power and jumping ability in my legs. maybe i will dig it out and run up to the zoo and back a few times. ugh.
no lingering soreness from yesterday's run. my legs were feeling a bit heavy/fatigued but i felt much better today than i did after last wednesday's workout. i ran 10 easy in 1:22:05 / 8:12 pace overall. very slow running up sunnyside avenue but picked it up to 7:15-7:30 running downhill through sugarhouse. finished with one quick loop of liberty park and that's a wrap.
i forgot to mention - i wore my new shoes for yesterday's workout (saucony fastwitch 3s). they felt SO nice. very light and my feet seem to fit into them just right. so i am very happy with my purchase. and the gloves - surprisingly they work. it was weird, the outside of the gloves formed a frosty crystally layer as the moisture was drawn away from my hands. and they stayed warm! honestly they look like the cheap $2 stretch gloves that you pick up at the wal-mart check-out stand. but it has the "mizuno" label on it so maybe that is what makes all the difference. highly recommended.
PM: very quick 1.65 to banbury cross donut shop. had to order some donuts for st. patty's day at work. it smelled great inside but don't worry, i did not cave.
no fuel during this run, not even water. the water part was dumb. i was way thirsty when i got home. but it is good to know that i can go at least 20 without fuel. i want to train my body to be as efficient as possible with energy use.
wore my sauconys again. they have officially won over all my other shoes as top candidate for race day. excellent shoes.
i am excited to read all the race reports! there seems to be a ton of bloggers racing today.
nice day today! going to liberty park for a spin on my clunky cruiser bike. it will be the first time i have broken it out of storage since the end of last summer. my "real" bike was stolen last fall...arg. but the cruiser will make the ride more challenging. the handle-bars are huge and spread way far apart so when i ride it i look like a total nut (think witch on the wizard of oz) so it's fun to see the looks i get from the leisurely dog walkers.
great weather today temperature-wise, but a little windy. the effects of saturday's workout kicked in as soon as i started running. my legs were stiff and tired and i also felt mentally tired as well. once i made it up sunnyside and turned south onto foothill, the downhill perked me up a bit and i was able to settle into a better pace. i did my usual 7.5 mile sugarhouse loop and then ran a loop around liberty park and home for a total of 10 miles. i ran hard during the park loop, staying right around 6:40 pace but slowing a bit during the stretch into the wind. it felt good to pick up the pace, but it also felt good when i slowed down again. tuesday will be another easy 10, then wednesday i will be doing some 5K sharpening as part of my "big workout" day. then easy the rest of the week until saturday when i attempt a 20 mile tempo. i am not sure if i will survive it, but i am going to try.
treated myself today by doing the sugarhouse loop in the opposite direction. this means i get to cruise down sunnyside/8th east the last two miles of my run instead of running UP it my first 2 miles. always fun to do that, especially if it is still dark and there are no cars on the roads.
my legs are really feeling dead. i have gradually increased my mileage so that my body can adapt, but still, i have never been a high-volume runner so i would expect it to wear me down a bit. i think 2 "big workouts" a week will work for me, but i also think i overdid it in both of them last week because i have had an over-abundance of lethargy this week that i can't seem to shake. maybe 2 big workouts every other week, and 1 in the between weeks. then hopefully i can get to where i can stay energized and healthy doing 2 per week.
i am also thinking this may be diet related. i need to be more concious about getting some protein into my diet. i don't eat any meat or dairy products, and this didn't affect me much with lower-mileage training but now i think it may be taking a toll. i think i need to drink more water as well.
PM: 3 of my easy miles were pre-blogged. i went to sugarhouse park this afternoon and did some barefoot running on the grass. i was slightly worried about my foot because i have been wearing an orthotic insert in my left shoe ever since my foot got injured. but it held up fine and actually felt strong, even on the downhills, so that's good. i did a few hill charges and scoped out a nice little uphill/downhill pattern that i will follow when i do this with my weighted vest :) i also focused on my form and quicker turnover. grass seems to help a lot with this, although i had to do a lot of pine needle and goose poop dodging.
i got more sleep last night and i think it helped my fatigue situation somewhat. i felt much more energized during this run than i have all week.
started easy then did my usual pick-up pattern of speeding up every 5 minutes. started at 7:30 pace, 7:19, 7:06, 6:58, 6:46, 6:39, 6:29, 6:18, then hit 6:15 and held for 5K, then cooled down at 8:00 pace.
any other day this week i couldn't get my pace down to 6:15. my legs felt too heavy and i didn't feel like i had the energy. so i was glad to see there is still some life left in me. unsure what my run will be like tomorrow, but hopefully i can get a decent long run in with some solid MP miles.
1:34:18 / 6:59 average
note: i always use a very detailed training schedule with every day and workout mapped out for 16 weeks before a race. this time around i decided to scrap it all and do it completely by how i feel on a given day (my only rule being NEVER miss a workout). it has been good in the sense that if i am not feeling up for speedy miles or other things get in the way, i can adjust without getting all panicked that i am not following "the schedule". i do have a general outline for my weekly workouts - 3 easy days, 2 hard days, 1 long run - so i get them done on a weekly basis, just not necessarily the day they were originally planned. i am unsure which method will prove to work best for me...who knows, maybe this strategy is a bad idea...
medium-long run today with 3 MP for a faster finish. i was bummed i wasn't feeling too great, because the weather was ideal for running. i am not sure i could dream up a better morning for a run...50 degrees, no wind. i was running east up sunnyside and was able to enjoy a beautiful pink/orange sunrise. and no ipod so i could hear the silence and the occasional bird. it was great. but my legs weren't feeling great at all, and it was distracting me from enjoying the morning more. all week my legs have been telling me they were tired, today they were screaming it. after about 2 miles i decided it would do more harm than good to try and push 20+ miles today. then after about 5 miles i started feeling better and loosened up a bit. i finally got it in gear around mile 10, and was thinking maybe i could go the full distance, then i did 3 MP miles and reconsidered. i really think this is all from last saturday's workout. it felt great at the time but it was a bad idea. i should have stuck with 8 MP miles and not try to push a workout that i was not ready for fitness-wise. 71 miles this week...less than last week, which kind of stings when i see i am falling back rather than moving forward. but at the same time i want to stay healthy and i am happy i have enough health for 70. on to next week...
ahhh mother nature. what a prankster. beat the frozen rain slushy stuff for the first half of my run but then it started coming down quite hard. and sideways too, right into my eyes! yes it was great! i love spring.
it was reeeaaaallly hard for me to wake up this morning but i felt really great on my run. my legs felt fresh and a lot more alive than the last couple of days, so it was a good start to the week.
AM: 10.05 easy. felt good this morning. 7:44 average pace - 1:17:50 total time
PM: ran up sunnyside avenue to foothill, crossed the street, then cruised back down. i started feeling a bit sick on the uphill (started too fast; and i have been on a hummus kick lately. not a good combination). focused on keeping my breathing even and tried to ingnore my stomach. pains went away after about 2 min. and then i was fine the rest of the run. weird. this was a good practice run to get ready for saturday's race. although i am a bit worried because my shins were hurting just a touch on the downhill. hopefully they won't bother me on saturday. i am thinking if i am caught up in a race, something that minor won't be an issue. i will be hurting far worse in other ways and the shin pain will be negligible. i also decided this little route will be a good evening-run route to start doing more regularly. uphill (for wasatch back) and downhill (for desnews). and it will be fun to try and beat my times. today it took 19:02 to go up and 14:55 to go down. faster next time.
AM: hit the treadmill this morning. oddly enough i actually felt like a treadmill workout. ran easy up to 5 miles, then went down to 6:48, 6:30, last mile at 6:22. i stopped at that pace because my shins started acting up and i didn't want to push them over the edge. i am going to ice them today and see if that helps...not quite sure what is going on with that.
about half-way through my run i decided to play a little game (treadmills get boring). so the challenge was to see 100% treadmill turnover before i stopped running. it ended up that everyone was on and off in about 45 min., except for the guy right next to me. i thought maybe he would beat me out because we started at the same time and he was still going when i was approaching 10 miles. and he was bugging me because he kept looking over at my treadmill and adjusting his speeds and such. so annoying!!! but he too finally shut it down after 75 minutes and i was successful at my little challenge. dumb, i know, but it was kind of fun. i think an 11.5 mile run would almost always be grounds for "winning" this challenge...unless i am running at the same gym as RivertonPaul. :)
decided to do my long run today so that i can focus more on the race on saturday. i am not sure i would be mentally or physically into putting in tons of miles after racing a 5K. plus, a lot of them will be broken up - warm-up, break, race, break, cool-down, break, etc. you know how races are. lots of waiting in-between. and this is a key long run. i really wanted it to be solid and completed in one long stretch of running.
i toned it down today...i was training beyond my abilities a couple of weeks ago and i paid for it big-time...it was very difficult for me to bounce back from that, so obviously i was out of my league. today's run felt much better and was a lot more manageable.
warm-up: 4 miles easy pace 8:20 average
8 miles MP: target pace 6:30 / actual pace 6:27
3 miles easy pace 8:00 average
2 miles 6:15 pace
1 mile easy 8:00 pace
1 mile 6:10
3.1 easy cool-down 8:00 average
total: 22.1 miles / 2:40:05 / 7:15 average pace
notes: i started early so i didn't have much of an appetite for anything. so i ran on an empty stomach which was probably not the best idea, but i didn't experience any bonking/blowing up so fuel economy is good. i did drink about 8 oz. of cytomax at mile 12. that stuff is so super-sweet. i need to remember to dilute it with more water next time. i also got another blister on my left baby toe, right on top of the one that just healed. i was wearing my sauconys which i bought a few weeks ago. they feel so good when i am running, but maybe the toebox is too narrow for my feet; i haven't had a blister problem until these shoes. but they are great shoes and super-light, so i think i will still race in them. blisters are part of the prize.
ANNOUNCEMENT: as of 10:09 am this morning, i am officially at the TOP of the mileage board. HA! it will be short-lived, but i am enjoying it for now. :)
AM: no race report. posted a big fat DNS..........
PM: retry. ran my usual 7.5 sugarhouse loop and felt really good. weather was nice, although quite windy. as i was running along 1300 E. there was a kid skateboarding down the sidewalk on the opposite side. we were dead even for awhile, so i decided i wanted to beat him to the next light at 1700S. i pulled ahead and held my ground for about 300M, then he "surged", caught up and passed me. darn. i slowed a bit but caught back up to him at the red light. we both got going again and he pulled ahead. then he did a "trick" of sorts, which caused him to slow down and stop. i looked over at him and he smiled. he knew what i was up to. i guess he decided he wanted to race my style. so he picked up his skateboard and took off running. punk. so i kicked it in gear, passed him and went a little ways before i looked back and saw he had given up. tight jeans and huge skate shoes probably aren't the best clothes for racing. it was fun and it definetely spiced up my run a bit. silly kid. my last 3 miles were just under 6:30 pace (downhill) and i averaged 8:00 pace for the entire run (lots of uphill). i was at 58:38 minutes at 900 S and i wanted this run to be under an hour, so i sprinted the last 400M home and made it...59:59. HA.
note: hit 80 miles this week. first time in my entire life.
wow, i have quite a mouthful of things to say about the weather. but i'll keep it clean...
cut my run short because it was absolutley miserable. snow in my face and eyes from all directions, shoes full of water, 0% traction, gusty winds. winter dream/runner's nightmare. i was trudging, not running, and if i went the full ten at that pace i would have been late for class. hopefully things clear up a bit so i can finish my run this afternoon. where was this storm in january when the air was all gunky and polluted and we couldn't get a storm to clean the air for 3 weeks?!?!?!
PM: feeling much better about the weather than this morning. it has cleared quite nicely, although still cold. 4 more miles.