Run run run 11/08/09 - 11/14/09

[Becky]

I'm not quite ready to try VFFs (yet! ), but I did run a lap today in my new training flats, just to start getting used to them. It was quickly apparent that my left foot still heel strikes ever so slightly (but not like it used to!). I could actually hear it in my cadence- pretty darn cool IMO. I hadn't noticed it previously in my normal running shoes.

I think switching to less structured shoes will pay off in the long run, but I'm being really cautious with it for now.

[OakLeaf]

It's World Run Day!

Mile repeats for me today, x 2. I was kind of sore from the beat-down I got on the bike yesterday, but managed to keep a reasonable pace.

70 degrees, sunny and only light wind. Wowza.

[katluvr]

I'm posting cross weeks here...technically my Sat. run belongs in last weeks thread.

Sat. AM did a 4 miler. I was still very tight from my workout with personal trainer (or is it the miles I am logging?)
I felt pretty good. (Slept in til 7:30 ish). 43:30 total time. So pretty good. But was very stiff after. Darn tight hamstrings!

Sunday was a 7 miler. I did have 2 big (and strong) beers Sat. night (I need to quite that). But not sure it was the libations that did me in. (I have some gatorade before bed to help w/ the dehydration). I was just tired. Legs heavy, tight. I decided to keep it really slow. But for a 7 miler all I wanted was to get it done! Did not enjoy at all. Took to long (30 second-ish) stretch breaks. It as slow and not very pretty!
Very glad to put running shoes away for a day!

Goals for this week:
More rest
Keep on schedule so I don't run 4 days in a row
Keep all runs "slow" and "easy" this week. (Even hill night)
No beers on Sat. night before 9 miler.
Total mileage this week will be 28 miles.

[Jolt]

Didn't run at all this weekend--was working and didn't really have time. This afternoon I had a CPR class at work and decided to run there and back (a distance of probably 2.5 miles each way). It was a good way to get my workout in as part of something I had to do anyway, and good practice for running on the roads. It's fun using running as another transportation option, but I still like trail running better than city running--having to deal with people and traffic makes a run less of a stress reliever.

[ASammy1]

I didn't run this weekend either. Was waaaayyy too busy standing up in a wedding. The rehearsal and dinner was Saturday and the wedding on Sunday.

Today was my wedding weekend recovery day

[colby]

Went to a wedding this weekend and did my long run in Seattle (Woodinville, actually) on the Sammamish River Trail. Awesome running weather - 40s and overcast, some sprinkles. I am convinced this is the weather I was born to run in. It may help that I was born in Seattle. I went Woodinville through Marymoor Park a little ways past and back. My father-in-law mapped it out for me. I would totally recommend it for running/riding. I was happy to see so many runners/riders out! Our trail is pretty much deserted over here.

I have been moving my long runs to match marathon start time (8am, thankfully not earlier), and got out by 8:30. The "out" of the out and back felt really great. I was not watching miles/watch, just running at long run effort, and I must have been cranking. I turned around at the turnaround approximate 10 mile point and came back, I want to say my watch was more like 1:30 or 1:35 than 1:40. I stopped at the turnaround to drop some trash and this is when the bad news hit - my hip flexors instantly started tightening and I felt the shortness in my abdominal area. NO more stopping for any time period at turnarounds, EVERY time I've done that this happens. Don't stretch unless you need to!

I stopped a few miles back into my return trip and stretched over a fence (lengthening the core of my body like I would over a stability ball) and that REALLY helped! I felt good again, but I know I was slower than the "out" portion. I had so much extra time on the "back" that at about 2 miles to go I stopped at the bathroom, ate my last gel, stretched. I made it back at 3:20 almost on the dot - if you figure I dawdled for a total of 5 minutes stretching and bathrooming, that's more like 3:15 and a 9:45 mile. Of course the "out" was between 1:30 (9 min) and 1:35 (9:30 min) and the "back" between 1:45 (10:30 min) and 1:40 (10 min), but I'll take what I can get. (Devil on shoulder says she's not convinced I can run 26.2 without stopping to pee, but I think I earned it)

I hope next week's (FINAL) long run goes this well! I'll be psyched for the 4-hour marathon I'm going to run on the 29th! (Working on the visualization)

Battle scars: I got a blister last week on the long run that hardened but made it so there was tough and soft skin next door to each other and the soft skin made new blisters. Time to file down the feet, patch the blisters. I did pretty well on bodyglide, there's a couple spots where my sports bra made my skin sad (in the shower that was OMG ouch) but I have had MUCH worse in weeks past so I'm learning.

Time for eating and sleeping now. Eat, sleep, run, work.

[katluvr]

Great run Colby!
I am waiting for more comfort and ease to come into my runs (especially as I move out the distance).
No rain from Ida so was about to gout out and do my 4 miles this AM. Took it easy. Did not look at pace.
After reading Oak's thread about easier training schedule I am thinking that there is an option to drop 1 run (Sat.) and maybe bike then long run Sunday. But get in all the others. We will see. Too early in the game to make that decision.
I'll stretch tonight and hopefully no rain tomorrow evening so I can do my "hill" run.