Long and Less Long Runs: 3-19 to 3-25

[limewave]

Wahine--

Those are the kinds of runs I love. The weather just seems to push me harder.

Measely nine miles. At lunch. You're an inspiration

[tattiefritter]

4 miles today (what did I say about patience) however my legs don't seem to be being affected the way they used to by running. Weather was a bit warmer than of late so was boiling in my jacket and took off my gloves after about 5 minutes . Legs felt a little sluggish, not tight or tired just sluggish so did some very short fartlek type efforts after two miles just to get a bit of foot turnover, felt nice to have some pace going even if for only 20 seconds or so and it perked up my legs no end.

Did the 4 miles in 35 minutes (8:45 mm) and I wasn't being anal about stopping the watch at crossings or anything so quite pleased as that's not far off my 10K (8:20) race pace but heart rate was 155 which is actually quite low for me - about 161 is normal. I was only breathing through my mouth on the fartleks the rest was easily through my nose.

So that's a total of 13.5 miles this week so I won't be running over the weekend.

[rocknrollgirl]

Howdy.
One word for tonight's run...OUCH. I already had a lactic acid alert from mt biking last night and.....

We did interval training 8 x 400 repeats full sprint effort the second half of every repeat. And then a mile at race pace, or well the fastest pace I could hold which was about 7:40. Not bad since we were in the woods on a trail. I would love to be able to maintain that pace for even a 5k. Maybe someday.

Total with warm up and cool down 4 miles.

[yellow]

Jeez, ladies, y'all are pretty quick! I didn't time my run this evening. Good thing, as what started out as a routine recovery trail run turned into an adventure. In a good way.

After about 2 miles my buddy had to call it (she had fallen on our run Tuesday and banged up her knee and it was hurting her) but she instructed me to keep going. So I did, and I turned on a trail that I had never been on before. Up and up it went. And up. And eventually another fork in the trail, and I decided to take the path less traveled. It's very open up where I was running so I wasn't too concerned about getting turned around (I mean, you could see the city down below...not hard to figure out where you are). The trail stayed faint, and it took me up an incredibly steep hillside with the beginnings of spring wildflowers--mules ears, yellow globe lilies, and balsamroot just popping up. I ended up on a rocky ridge spine, where there were about a dozen deer hanging out...and there's the city below me. It was breathtaking. I continued cross country to another trail I could see, and that trail eventually took me back down into one of the side canyons that I am familiar with.

All together I have no idea how much I climbed. But I started at about 4900' and peaked at about 6200', with lots of up and down inbetween. I did walk some of the very steep and/or sketchy pitches, but wow! What a run! And right in my backyard.

[btchance]

Okay, I'm going to get back to posting my runs now - this past couple of weeks have been crazy and my training time has decreased significantly, so I'm trying to make the few work-outs I can get in count. yesterday was my key run for the week - it was 50min total - the first 10min was a warm-up, then 15min of hills with my HR going between zone 1 and zone 4, then 5 minutes easy, followed by 20min in zone 4. Afterwards I walked the last 1/2 mile home. No idea how far I went in total, but was probably around 5miles, give or take 1/2 either way.

today I wasn't planning on running any, but had a horrific day at work so I went out on a very, very easy recovery run/walk of 3 miles mainly to clear my head. I was actually talking on the phone to a friend about the day as I was running on the trail, so I definately wasn't exerting myself. The next work-out scheduled is for a brick on Sunday - we'll see how it goes.

[KSH]

29m 3.00 miles 9m 40s /mile


Went to track to do the workout as given by my coach.

1st mile- slow. I did a 11 minute mile on this one. No side cramp.

2nd mile- fast and even speed. I timed myself and stayed pretty much on a 2:10 for every quarter mile. This run was 8 minutes.

3rd mile- slow. I was kind of warmed up at this point so I had to force myself to slow down. I got it to 10 minutes. Side cramp popped up the last quarter mile.

Otherwise... I stopped eating 2 solid hours before the run, drank so Gatoraid today and I didn't drink any water while running.

I almost made it cramp free!

[Grog]

Wow! Yellow, you lucky woman! That sounds like a terrific run!!!

Well I came home tonight - still in the pouring rain. I'm sick of the rain - and was pretty decided to go for a run despite not really feeling like it. (Contradictory I know.) So as I stepped into our suite I heard my sweet partner clicking into his pedals on his trainer bike. I quickly said hi and started changing and just as I was getting ready to go I heard him slow down, stop, and unclip. I had never seen that.

He was quite tired and down, and although he wanted he just couldn't do that bike thing tonight. So I ended up hanging out with him, forcing him to get dressed in street clothes and come with me to the coffee shop to buy coffee. (Made it to the coffee shop, smelled the fresh coffee they were roasting... only to find it was closed. Whatever...)

We don't get much time together these days so that short "date" was better than a run. I'll run tomorrow morning instead. The pouring rain will still be there.

[Wahine]

Grog - I think you made a great coice tonight. DH and I did the same sort of thing last week. We had so much fun and we really needed it.

I ran a little over 4 miles today. Hilly terraine and stayed in Z1 to 2. Run time about 43 min. The views we nice, I could see MT Hood but it was a little cloudy and gloomy. I'm looking forward to spring.