The JOY of running--week of 12/14 -12/20

[katluvr]

Ok, title of thread is to remind me WHY I do this. I need to find the "JOY" of running again. This is normal with training (for me)...gotta do the miles, gotta do the work-out, etc.

Sunday was my longest run ever! 16 miles. On the happy side: I DID IT.
So I headed out at 8 AM, 70+ degrees, 100% humidity, foggy with visibility of a couple of 100 yards. I gave my self permission to take this one slow. Didn't feel bad. Had a few moments when my pace picked up. It was warm, muggy, UGH! Mile 10 seems to be my "wall" lately. That is when pace really slowed down. The mind and body wanted to walk. I then started having way more walk breaks. Even though I said "at mile 12 I'll walk"...it felt to a walk even sooner. At mile 12-ish I was turning around and heading home (loop brings me back to a stretch to get home quicker that all my "add on loops"). So that give me a little lift. Still was hard to keep a steady pace. I dug deep the last mile or so. I felt like I was moving in slow motion. It was sunny and 80 degrees by then.

So my optimistic side is: I DID 16 miles.
My evaluation of the run is: took me too darn long 3 hours 3 minutes. (however that was in line w/ the 1 - 2 min off "race pace" for the LSD run).
I think I fueled ok. Need to switch to 4 bottle fuel belt so gf does not have to bring me more hydration. Had foot/toe pain mile 7-ish. Again worked thru it. Just need to find more energy and speed.
Ok--optimistic side--I DID 16 miles, my longest run ever in warm, muggy conditions. So I could be faster if weather was nice (right?).

After run I sat in the cool pool. Then ate some yummy banana bread gf made. Put on my compression sleeves, propped up feet, watched end of a movie I saw before and then napped a bit. So I took much more rest time after this run. My feet ached and really didnt' like walking on them. I have a blister on side of my big toe---first blister in AGES! But all and all OK.
Today I am a bit sore, glutes and hammies, little calf tightness...but walking normal! Today is rest day so that is what I will do.

I am re-examining my training plan. I knew this was agressive. I thought more running would help build my endurance. But I think I am not doing quality. Speed work and true tempo runs started in the next couple of weeks. I may drop down to running 4 out of 7...just need to see.

Happy Monday!
K

[OakLeaf]

Nice run kat! I don't think that was too slow at all. It makes sense to me that the long runs are about building miles, which means taking it plenty easy, and speedwork is speedwork. For the most part I really have to watch my pace on the longer runs.

Not today though. :o I don't know if it was because I'm still adapting to the heat, or maybe it was because my whole body was screaming from yesterday's ride and Saturday's yoga :rolleyes:, but going slow was not a problem for me. 13 miles, at just about your same pace, which is over 2 minutes/mile slower than I ran the half in October (in much cooler and drier weather).

Anyway, every workout I feel more acclimated to the heat and humidity. DH was going out on some errands when I left for my run, so I asked him to get me a pair of compression hose from the drugstore, and I've got them on now. :) Considering how sore my legs were before my run today, I'm not sure I'll be able to notice any effects from the hose, but giving them a try! Yoga tomorrow. It's nice to be back around the corner from a fabulous yoga studio. :)

[Wahine]

Good work Kat and Oak!! Those are both great runs. Good call on the compression sleeves and hose, especially you Oak. Sounds like you were pretty sore and challenged.

I ran for the first time since Ironman on Sunday. Very light and easy outing. 45 min total time out but only about 30 min of that was running. I'm realized that I'm still not ready to get back into training. My cold is still lingering and I don't have that "get up and go" that I usually. Patience is the key right now.

Enjoy!!

[zoom-zoom]

Nice run kat! I don't think that was too slow at all. It makes sense to me that the long runs are about building miles, which means taking it plenty easy, and speedwork is speedwork.

Ditto. Most runs and most miles should be slow and easy. There is no shame in walking...none at all. I walked a little bit on my run today. When easy and long runs are kept easy, then you'll be better recovered to have truly quality speed work sessions. :)

[Jones]

Nice job ladies, 16 and 13 very impressive. I did my run today for my half mary training 35 min moderate, now my recurring calf cramp is back. More stretching for me.

[rocknrollgirl]

We ran tonight on the rail trail with headlamps. Just 4 miles. No flow, I felt klunky, but hey, it is Monday. Klunky, but done.

[limewave]

I think I have shin splints.

Owe.

[katluvr]

Thanks for the words of encouragement!
I looked at the weather for Sunday's long run...maybe in the 50's. WooHoo!!

Missed running this AM. Had to take cat to emergency vet clinic last night. The old lady has cystitis. So extra time this AM to take care of her and all her new meds. But she is eating like a champ and peeing OK now.

It'll be a warm afternoon/evening run if I get around to it today.

Lime, shin splints--Oh No!

I have my first blister in a long time, hope it is all better soon!

[Urlea]

Thanks for all of your run reports already this week ladies! I really needed them when I got up this morning. Some impressive mileage logged, good job! :D

Yesterday I was really fatigued, all of my running gear was in the wash & I just didn't make it out for a run. So I knew today had to be the day. This afternoon/evening I am watching my niece and nephew which meant the only time I could run was in the AM, before they arrive, before the temperature peaks.

I checked my weather widget -13F before the windchill. Another windchill advisory out. Ugh! So I Michelin Ninja geared again, telling myself "It's only 3miles, if you run fast it'll be over quickly and you'll stay warmer."

Just outside the door, flipped the Garmin over to mileage view only & started hauling. Body completely on board with this idea for once, woohoo!! About 1.5mi in where I usually take a turn onto the 3mile route I decided I was feeling too good to only go 3 so I kept going onto what I knew would be the 6mile or so route. My gear was perfect, body felt good and after warming up the ipod in the palm of my hand it became thawed enough to start working again. :D

Other than the last mile where I was running into the wind it was a comfortable, really enjoyable run.

The last mile looked like this...

http://i304.photobucket.com/albums/nn187/RLphotoND/Random/icy.jpg

The wind made my eyes water, tears turn to ice on eyelashes, eyes almost freeze shut. Breath turns to frost on hair, which is actually kind of fun to watch happen as you run.

So, have you run today? You should! If I can get out there and truly enjoy a run (Even looking like that.), you can brave the elements in your part of the continent too. :D

Happy runs ladies!

[Susan Otcenas]

URLEA! Wow, that's a crazy photo. I'm so impressed that you can run in those temps, with such a good attitude about it.

[indigoiis]

-13? Yikes! What fortitude!

I ran hard on a 9% (not the whole thing, just about .10 - the rest is 3 - 5%) 1.25 mile long hill today, and took it easy on the descent. About 2.75 total in 30 min. Tomorrow I need to do those 5x400 things again; depending on the weather I will do them out back in the paddock or on the treadmill at the Y, which I dread. I'd rather be in the howling wind, I guess!

[Bike Chick]

Urlea, you are unbelievable! What a picture! You have created a new definition for tough and are my inspiration!

[Wahine]

Urlea, I used to run in Edmonton AB in those kind of temps. Good on ya. It's hard to make yourself get out there. A little word of warning tho. When it's that cold, you lose a lot of your shoe's ability to absorb shock so it can be a little harder on your joints and such. I think you might be one of the "bare-footers" so it might not make a difference to you because you should be absorbing the impact of running very differently than people in traditional running shoes.

[Urlea]

Wahine- I read an article this week that said Edmonton is one of the coldest places. Fargo is cold, but it's not as much of a constant as it is there. I'm looking forward to running on Thurs. it's forecasted to be 18 ABOVE! :D

As to the shoes & cushioning: that is something I have been noticing. Wasn't sure if it was the cold effecting my joints, but the shoe thing makes a lot of sense!

VFFs are too cold to run in right now & I need to grip the ground to keep from slipping on ice so I'm not sure if I will order any of the Feelmax shoes yet. During the winter I'm solely in Mizuno Nirvanas or their trail model. If my shins or knees start to hurt I have to correct my form so that I am mid-foot striking and that helps, so does running on sidewalks with about 1-2" of snow to help soften the impact. Pretty soon the sidewalks with have a crust of snow on them that can't get plowed off and it will be easier. Until then, I adjust!

[katluvr]

As I sit here feeling exhausted and have yet ANOTHER meeting to go to before I can get out of here...and Urlea ran in negative temps? I am not worthy!
BTW it is sunny and 70+ degrees here. I cannot even fathom ice on my eyelashes!
It is not the weather stopping me, but low energy. I am moving to a new job and as I transition they are sucking the life out of me! If I could only find the energy....

[Jolt]

First real run today in over a week--it wasn't a very good one. Felt slow and uncoordinated--yuck. I think I have been doing too much sitting on my butt lately.

[OakLeaf]

Yikes Urlea! You go. :)

[colby]

You're doing great, kat, just keep it up. 16 miles is a great, admirable journey. Sometimes we beat ourselves up the most (I am totally guilty). Go back to positive thinking - tell yourself you can do it. Tell yourself you will make it. Think fast. I really think the positive thinking helps, even if it just helps everything be less stressful. :)

I ran 3 miles on Sunday, sort of with my husband (he jogged about a quarter mile, but walked about 3/4 mile), completely with my dog. It felt... blah. Not really sure why.

Monday I did yoga. I tried to learn about shoulder stands (against a wall) but was too much of a wuss to flip my legs up to the wall (something about falling on my head). ;) Today I did it again and had no problems. Performance anxiety? :rolleyes:

Today I ran 4 miles in the snow! Probably 3 inches of fresh snow on top of an inch or two from yesterday, and the first running day after it snows like that is always the best because there aren't tracks in it that make you wobble and it's not slick or icy. It was pretty sweet. I felt like I was moving well, I was not. 4 miles, including letting the dog smell every other dog's trail and pee 8 times, took me almost 45 minutes! My heart rate was more like a 9-10 minute mile, so chalk that one up to snow resistance and having to tiptoe like fred flintstone doing his twinkle toes thing as you cross slippery intersections. My footprints were nice though, even pressure from the midfoot out, rather than being heel or toe heavy. Wore 2 pairs of toe socks, perfect (one pair is just a little too chilly, if I had trail runners I think that wouldn't be a problem).

On a sadder note, my left big toenail has a terminal illness, purple-toenail-itis. It's getting purpler and purpler... I thought I could save it with ice after the marathon, but alas, it was already too late. Hoping to hang on until the new nail starts growing in underneath. When I replaced my Brooks Ariel shoes, I went a half size down because the ones I had felt like they might just be too big. They are still 1 size larger than I normally wear and I just barely feel the ends of the shoes if I reach my toes, but my feet must really expand when I run long distances. Next replacement pair will be back to the bigger size, I guess. Expensive experiment ;)

[Bike Chick]

Urlea, you are so motivating but by the time I got home from work it was dark and 25 degrees. I went to the gym and did a puny 2 miles on the treadmill. I'm such a wus.

[Becky]

I got home late last night, but it was still in the low 50s. Rather than leave the dog home or run on the treadmill on such a nice night, I decided to try taking him with me.

Cody hasn't run with me since the last time I gave up running, probably about 4 years ago. So we took it easy and kept it short, and I think that we both had a great time! We did about a mile in the dark, both wearing our reflective vests and checking out the christmas lights. Towards the end, I could tell that he was getting tired, but not bad for his first effort!

I hoped on the treadmill for another mile while he sacked out in front of the fan and slept :)

[indigoiis]

Did a 3.2 tempo run this morning.

[katluvr]

So I got up to run my 7 miles this AM. Was out the door before 6. It was in the 60's and at first it felt "cool".
I really thought I was thinking positive. But everytime I looked at my pace it was just dragging. Then I got all "mental". But keep hoofing it along. I actaully only did 5.5 miles. Just was not feeling right. In fact I "re-thought" my whole training plan.

I picked this plan to be agresssive. But I really am NOT a 5 out of 7 day runner. This plan does "speed type" work much later in the plan. So right now, maybe I am where I should be...but I am not feeling it. Maybe I need to cross trian more. (Lots of maybe's here). I know many people work full time and do this...but I am just struggling. Then it is the holidays. And I move to a new job Jan 4th (good thing). But have to "transition" out of this job...no one filling the postion right now. New job will be 2/3 times (not completely full time--yippee). BUT have to keep up some of my current job (extra hours). So just trying ot juggle all this change. And darn it--it is the holidays. I am NOT enjoying myself. And I should. Instead I am stress when I can run when I have a dinner plan w/ friends or family almost every night until X-mas. This is stuff I shouldl WANT to do.

So today I gave myself FULL permission to just shorten or blow off my runs this week. I WILL do my long run. But otherwise--this is just not the week for it. I am looking at doing a major tweak to my plan...I know I need a "speed work" run, a tempo run and a long run. So I need to map that out, add a bike and or swim day and start having run with it again.

I cannot thank everyone enough, especially Colby, for all the words of support and encouragement. I just have to realize this training plan is not working for me....at least not right now. I know I can do the distance--slow and steady is my world. So if I want to work on speed--then I need to look at the quality not quantity of my workouts. I have speed workouts and intervals I did w/ my coach when trianing for my 1/2...so I'll pull those out.

Ok, I feel better now! :)
(Well almost)

[kacie tri-ing]

hmmmm..5 miles yesterday, and lots of staring at my plaque from winning this weekend :p

[indigoiis]

Kat, when it is no longer fun, why are we doing it? I think you should do what your body/mind tells you. If scaling back is the way to go, then scale back. You want it to be fun!

[Karma007]

Urlea, that's actually a beautiful picture!!!!

I tried very hard to run yesterday, but it just wasn't happening. 1 mile on the treadmill, then I tried going outside...at about 2 miles I decided to admit that I wasn't in to it, and each step was an eternity. I bought new shoes last night, so hopefully it's inspiration in a box!

[colby]

So today I gave myself FULL permission to just shorten or blow off my runs this week. I WILL do my long run. But otherwise--this is just not the week for it. I am looking at doing a major tweak to my plan...I know I need a "speed work" run, a tempo run and a long run. So I need to map that out, add a bike and or swim day and start having run with it again

If you hate running by then, you won't want to go 26.2 anyway. ;) You TOTALLY learned something about yourself in the process, so the time was absolutely not wasted. You knew at the beginning you weren't sure about the 5 of 7 days thing, so it's not a failure to have to adapt. It's a testament to your will that you made it this far without killing someone. ;)

[Jolt]

45-minute trail run today (some of it was walking). Not too many icy patches to dodge, but there were a few.

[katluvr]

Thanks for all the responses...here I sit "toying" with running just a couple of miles today. (Squeezed in between work and a dinner out). I am still fighting the "guilt" of not running the plan. So I will just see how I feel. Also trying to think of some new place to run. At least for the 5 miler on Sat. AM. Maybe new scenery is good.
And I need to write out my new plan, I think that will help if I see that I have not really just quit!
Having this forum here is so helpful! Thanks!
Oh and you ladies are very inspiring, too! :)

[katluvr]

So I am struggling with what to change/cut out/total mileage per week, etc.
I know I can look on line and find many plans. For those of you that have done a marathon, how many miles per week do you think I need. Taking into consideration that I am about 9 weeks out from my marathon, and keeping "increase by 10% rule" in mind.

Thanks!

K

[Urlea]

Kat I went back and looked at my training log for this year. When I was training for the marathon & then the 27mi B-day trail run I did my weekly mileage never went over 25-30. How that mileage broke down roughly 9wks out was a 3miler on Monday, 7miler on Thursday & 15-18 miler on Saturday. The 3 & 7 miler never changed, but adding that 10% like you mentioned came in on Saturdays, it was a progressive build for me & then a taper 2wks out. Hth! :D

[indigoiis]

Hi all... I ran 3.5 out in the cold today, and did weights this morning.

Brr. Rest day tomorrow.

Have a good day everyone!

[OakLeaf]

Mile repeats x 3. I'm really struggling emotionally today from a couple of different directions, so I'm giving myself !and you! credit for getting out there. I'd only been doing two at a time, and I'd said I was going to do three next time, so here they are. Managed to keep the pace up on the last one in spite of the mental struggle... which makes me think I ought to bump the pace a little next time. :rolleyes:

[rocknrollgirl]

I did an hour long trail run today, not sure of the distance...6-7 miles???
Cold and windy, just how I like it!

[Becky]

3.1 miles on the treadmill, 1 of which was barefoot :)

R&RGirl- you are so much tougher than me! This cold and wind has me wimping out!

[Urlea]

Ran with Maggie today. With the holiday season upon us getting chances to run together has been difficult, but our schedules allowed for a 6miler this evening. The temps were great at 15 ABOVE & no wind! :D It wasn't a particularly fast run, but it felt good to be out and about.

[colby]

So I am struggling with what to change/cut out/total mileage per week, etc.
I know I can look on line and find many plans. For those of you that have done a marathon, how many miles per week do you think I need. Taking into consideration that I am about 9 weeks out from my marathon, and keeping "increase by 10% rule" in mind.

A longer midweek run - never over 8-10 miles, probably more like 6-8. This probably won't change.

An intervals run - not usually over 3 miles (maybe more considering some warmup time I guess). This probably won't change either.

Your long run - goes from wherever you are now, around 16, to at least 20 (I think my longest long run this time was 22). This is mostly where your 10% weekly will come since you're already in the middle of your plan.

Right there we've got about 25-30 miles (your biggest week being the one you run 20+ miles in before you start to taper). The rest is maintenance miles (or cross-training) and your ever important rest time. :)

PS: Regarding running this week... other than my run in the snow and run on the weekend, I've been doing the elliptical at the gym and yoga. Crappy running weather (slippery - ice is the one thing I don't like to run in) and avoiding the bike/pool for another week or so. Pretending to be a gym rat. ;)

[Jones]

I did a 40 min run in 72F, which had me searching for shade on the trail. I am so impressed with all the cold weather running. Today I am suppose to run 5 miles but I am having problems with a persistent cramp in my left calf. I have tried stretching and massage to no avail does any one have any advise?

[rocknrollgirl]

3.1 miles on the treadmill, 1 of which was barefoot :)

R&RGirl- you are so much tougher than me! This cold and wind has me wimping out!

I am not tough at all! I cry like a baby when it gets over 70 degrees....

Now if you want to see tough...you should see us on our winter Tues night road rides....in the dark, in the cold....headllamps. That takes every ounce of fortitude that I have.

At least while running you generate some good body heat.

Unfortunatley they are predicting some pretty heavy snow for the area this weekend. It will screw up the trail running for a while. Time to break out the snowshoes I guess.

[OakLeaf]

I am having problems with a persistent cramp in my left calf. I have tried stretching and massage to no avail does any one have any advise?

Persistent, or recurring? If it feels like it never really leaves, your calf might be full of trigger points... mine go that way if I'm not careful, and they're so deep that it takes a LOT of attention (and pain) to work them out (even partially - I haven't been able to get mine to go completely away yet). Rolling pin or Stick, knee of the opposite leg, small bumps on a Thera-Cane, several times a day. And try to figure out what it is about your running form and/or other activities that produces them (I'm still working on that, too).

The other thing is that as I've increased my cycling and running miles, I sweat out a LOT of calcium and especially magnesium. I was getting cramps at night and post-exertion, foot cramps during exertion, until I started taking a full gram each of calcium and magnesium every day. You might try that...

Good luck, cramps are no fun.

[Becky]

Now if you want to see tough...you should see us on our winter Tues night road rides....in the dark, in the cold....headllamps. That takes every ounce of fortitude that I have.

At least while running you generate some good body heat.

Unfortunatley they are predicting some pretty heavy snow for the area this weekend. It will screw up the trail running for a while. Time to break out the snowshoes I guess.

Where do you ride? I have an easier time dressing for riding then running!

5"-8" predicted here....I can't wait to get the bike out in it! DH and I are going to try making studded mtb tires today. If that fails, it may be time to get the XC skis out :)

[katluvr]

Wow! Great runs you all are doing...despite the weather.
It was POURING down rain this AM when my alarm went off at 5:30. Took that as a sign to finish taking my "break" from running this week. Weather to improve (less rain chance and cooler weather) this weekend...so I'll be plenty rested by then.
A bit sore in places (back muscles and buttocks) from training session yesterday. So need to work that out before tomorrow's run.

K

[Jolt]

About an hour run/walk on the local trails today. Not the best conditions on these trails for running--lots of ice patches/uneven hard snow. It wasn't much of a run but it was still nice.

[rocknrollgirl]

Where do you ride? I have an easier time dressing for riding then running!

5"-8" predicted here....I can't wait to get the bike out in it! DH and I are going to try making studded mtb tires today. If that fails, it may be time to get the XC skis out :)

For the night road rides we ride close to home. Off road we ride all over, NY, NJ, PA, down by you, White Clay, Fair Hill.

We race the H2H series and have done some of the MASS Series. We race for team mtbnj.com
Heading out this morning to try and beat the storm for a ride.

[indigoiis]

short 2.5 trail run with DH this morning before the snow comes. He's a natural and fast. I'm very happy he likes running! But I don't see myself running with him... he goes out and I say, "Bye!" LOL.

[skhill]

Snow!! Woohoo! When I saw the forecast for this morning, I was so looking forward to my run-- 32 F, with an inch or 2 of snow on the ground. Just what I like!

But the reality kinda stunk. It wasn't an inch or 2 of snow, but rather slush on the ground. Yuck. My feet were soaked before long (thank goodness for wool socks).... I ended up turning around before long, and only did 4 miles. And it was the first time since October that I averaged a pace slower than 10 min/mile.

At least it wasn't ice (we get a lot of that here in KY). And at least it wasn't a blizzard. And I'd rather deal with 2 inches of snow than a humid 95 F in August...

Hope y'all's Saturday runs went better than mine!

[OakLeaf]

Intervals for me, 9 x 1 minute. Giving the short intervals another try.

Temperature and humidity were both way down today, beautiful day for running!

[rocknrollgirl]

We tried to get out to mt bike, but the roads were bad at 6;30 am already. So we aborted tthat mission and did a trail run instead. We probably had about 3-4 inches of really soft powder on the trails. Now we have a foot and it is still coming down.

After the run, I can home and spiked a fever, and I am not feeling so great. :eek:

I have a brand new bike sitting in the garage waiting to be ridden, oh well, at least she got out of the garage this morning!

[zoom-zoom]

Just got back from 5.67 miles with my 2 best girlfriends. Now we are cleaning up and getting ready for dinner and cocktails. Life is GOOD! :D

[Jones]

[QUOTE=OakLeaf;482778]Persistent, or recurring? If it feels like it never really leaves, your calf might be full of trigger points... mine go that wayQUOTE]

I guess it was recurring but now it is persistent. I originally got the cramp several months ago and it would come and go but now I have had it non-stop since I ran on Monday. Oddly when I am just running at a steady pace it is fine but when I sprint or walk it hurts. I think I will try increasing my calcium and magnesium. Thank you for taking the time to help I really appreciate it.

Yesterday I ran a hot 5 miles. I am always amazed at the difference in my hot day/cold day heart rate. Hot days just make my heart beat so much faster. Tomorrow an easy 30min and I am right on target for my half training plan.