Long and Less Long Runs: 4-16 to 4-22

[yellow]

Wahine, that looks like it was a good interval workout (long intervals)! I love Motionbased. Do you find that your stas in MB and the Garmin TC are different? Mine are occasionally, which seems odd. I wonder which one is mo' bettuh?

I have an old friend that lives in White Salmon. She was a PE teacher, I'm sure retired by now. It's probably been 15 years since I last saw her (when I lived in Portland). Hubby and I used to spend a lot of time at Carson Hot Springs, which I think is a little farther west along the river there. I remember they had great food!

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Shiraz and her friend and I had fun last night. It's so cool meeting up with other TE gals! We went to the bike shop, where we helped her friend spend some money , then we had beautiful coffee drinks, then a bottle of wine at my place, then a bottle of wine and some food at the wine bar, and then a bottle of wine and some more food at the Thai restaurant. I'm sure we ingested way more calories than we burned. Oh well!

(Shiraz's friend, Shiraz, and Yellow)

[btchance]

Did an easy 4mi run today concentrating on form. Wanted to do 5, but was getting tired after the race yesterday so cut it a bit short. Total for the week is 9miles.

[colby]

Tues 4.5mi
Weds intervals (8x400)
Thurs 3mi
Fri rest
Sat 4mi
Sun 9mi

Did pretty good this week. Tuesday I shortened to 3 miles (0:26 with the dog!) and rode to/from work (12 miles), Wednesday I did my intervals long (0.5 mile instead of 400s) AND did crazy cardio kickboxing, Thursday I was sore and did yoga plus rode to/from work (12 miles), Saturday I did my 4 miles but didn't record the time. Have been working on upper body strength to build up my bum shoulder (some days the muscles hurt, but it's not the same pain as before... so I'm hoping it's the GOOD hurt), and core strength to improve everything (I can feel the muscles in there, hooray).

Today was my 9 mile run, and I brought the dog along for the whole thing. It's the longest she's ever ran, and she's super tired now. After we had gone what was right about 9 miles, I drug her up another short hill just for good measure. Before we walked home, the watch said 1:30. I'm thinking about doing an out-and-back long run rather than loops, I felt like they were a little deceptive for marathon training (maybe because I know the area so well).

This is my longest run since my marathon - 4, almost 5 months ago. I was amazed at how much it didn't really hurt at all, but I do have to work on getting back into the rhythm of eating and drinking right for longer running and recovery. I came home, stretched, and started cleaning the kitchen before I realized I needed to eat, then BOOM, I needed to eat instantly.

[Deborajen]

I did a 9-mile easy run today. It felt really good. It was really windy with gusts up to 40 mph so I ran in the park where there are lots of trees so it wasn't as bad. Tried Hammer Gel for the first time and I was really impressed. My energy stayed constant and I'm not as tired now as I usually am after a run.

Colby, that must have been fun taking the dog along on your run. My dog probably could have worked her way up to a run that far in her younger days, but she's 10 years old now so she usually settles for a trip to the park after I get back.

Deb

[kelownagirl]

I did a fake mini-duathlon today. I ran 2.5 km, rode 32km hard, then ran another 2.5 km. Ugh. My legs felt like a combination of lead and jello on the last run. I'm pretty happy with my ride avg speed (27.3 kmh) and my first run was 15 minutes, but the last run took me 18 minutes. I'm pretty sure I won't be ready to do the full 5km run before and after the ride in only 3 weeks. Oh well, next year instead!

[Shiraz]

Thanks So Much For Your Support!! I Had A Great Run And Have A New Pr Of 2:04:47 For A Half Marathon . Several Years Ago I Ran 2:06 so This Was A Huge Surprise And I Am So Excited. The Weather Was Perfect And Even More I Had A Great Time With My Running Friend Susan (soon To Be A New Mew Member) And Meeting Yellow, Her Dh And A Friends Of Yellow's.

CONGRATULATIONS To Yellow For An Amazing Trail Run And For Being The First Female Into The Feed Station!! Yes !The First Female!!!

Like Yellow Said We, Shopped, Drank Red Wine, Ate, Drank Red Wine, Ate And Drank Red Wine While Feeling Pleased With Our Runs And Enjoyed Each others Company. Sunday We Meet Up With Yellow, Her Dh And Girlfriend And Managed To Get In A Rode Bike Before Heading Home.

[colby]

Colby, that must have been fun taking the dog along on your run. My dog probably could have worked her way up to a run that far in her younger days, but she's 10 years old now so she usually settles for a trip to the park after I get back.

I was a little worried she couldn't make the distance, I usually don't take her past 6 miles (or about an hour if we're doing hills/sprints/intervals). She did great, although she enjoyed her walking breaks a lot more the farther we went. I let her off the leash a couple of times to "chase" some dogs (her on one side of the fence, them on the other ). I think once it gets a little warmer, it'll be too warm to take her that far without stopping for water. Just need to invent doggie-Camelbaks.

Sometimes it's frustrating, with the stopping and peeing/sniffing, and picking up of the poop, not to mention investigating all those other dogs... but she comes home so happy. I'm a sucker.

[tattiefritter]

Some good runs going on, well done to Shiraz for the PR. What is PR? Is it personal record ? In the UK we tend to refer to PB - personal best.

I was at the BFs gran's 90th do on Saturday and spent a little too much time in the sunny garden drinking beer and not enough water. Sunday was supposed to be a short MTB ride but weather was rubbish and I was feeling a bit below par . I don't normally run at weekends but inspired by the London Marathon coverage in the morning I got myself out about 5pm for a run, it was quite warm but the drizzle kept me cool. I ended up doing 6 miles and really enjoyed it but annoyingly have a bit of a niggle in my left glute. I'm due to be running at lunchtime today, not sure what I'm going to do, 7 miles possibly or shorter if my bum hurts!

[tattiefritter]

Set off for lunchtime run worried about my left glute, decided to aim for 4 miles so didn't bother taking any water. Once I started running everything felt fine and it was lightly raining but mild (perfect running conditions) so I decided just to head off where I felt like it. Ended up doing 8.35 miles in total, had to try to move it a bit on the last two miles as I realised time was getting on a bit and I should get back to work. Average pace was 8.25 mm and I felt really comfortable for all of it . However, please bear in mind it is pan flat here, no big hills like a lot you ladies have to contend with (until I manage to get some trail running in).

[KSH]

I did a fake mini-duathlon today. I ran 2.5 km, rode 32km hard, then ran another 2.5 km. Ugh. My legs felt like a combination of lead and jello on the last run. I'm pretty happy with my ride avg speed (27.3 kmh) and my first run was 15 minutes, but the last run took me 18 minutes. I'm pretty sure I won't be ready to do the full 5km run before and after the ride in only 3 weeks. Oh well, next year instead!

The more bricks you do... the better the jello legs get. After 3-4 months of doing an average of one brick a week, my legs are fine going bike to run.

You have 3 weeks to prepare for your DU... you will be fine! Get some more bricks in.