Running 11/15/09 - 11/21/09

[indigoiis]

Howdy all...

I ran the 8 mile trail I will be racing on next week. It was wet, muddy, slippery, and I felt slow. I was wearing the trail shoes and they felt heavy! 1:30. Ran with my friend and we did talk the whole way, so maybe that had something to do with it.

I really, really want to shorten that time. It was very humid today and warm, and I think I was overdressed. But STILL! I felt very sluggy. Bleh!

Okay, I'm too hard on myself. Trail running is beautiful so who cares how fast/slow. I had fun.

[colby]

Last long run of 22 miles today, though in reality it was probably somewhere between 21 and 22. I felt slow. Watch time was between 3:45 and 3:50 (still between a 10:30 and 10:55 mile... not as bad as I thought). The weather said 38 degrees and no wind, but I don't believe it. There were snow flurries and I decided to run a route along the lake that included a significant climb (one way is steep - around mile 8, the return long and gradual for 1-2 miles starting at mile 13) and wind off the lake. I left late (12:30?) and by the time I finished, it was starting to get dark (ALREADY!). I was surprisingly cold. Everyone else running passed me, but a couple of people that went by commented that they saw me start running and couldn't believe how far I had gone (or had to go)

New shoes: I'm kind of afraid they are too short, but my feet feel great - tired, but no aggravation of any previous hotspots and they don't really hurt. I felt like my right toes were falling asleep around mile 13, which usually means my toes are sliding up to the top of the shoe. I think part of that is posture, though, and I can alleviate it somewhat by running lighter on my feet.

Two weeks to my 4 hour marathon (visualize, visualize, visualize). Next week's long run is only 10 miles. This week's mantra was: relax, which I described with: Even at your busiest, during your hardest effort, or when something seems impossible, do not forget to take a moment and relax - trust in yourself.

[roadie gal]

Good run, Colby! Good luck on the race.

I decided to run around Donner Lake yesterday. I had no idea it was the Turkey Trot day. So I ended up running the opposite way of the official runners so that I didn't interfere with the racers. Boy, did I get a lot of "You're going the wrong way" comments.

It's about a 7.1 mile route. I did it in 1:06, which is better than I thought I would.

[kacie tri-ing]

I did a 15K trail race this weekend! It was a muddy/hilly mess, but I was 18 minutes faster this year than last! That was pretty huge improvement for me!

Next race is the atlanta half marathon on thanksgiving morning. It is a really fun event whose motto is "earn your turkey" (even though I don't eat meat, I like the sentiment )

[OakLeaf]

Wow Kacie, 18 minutes out of a 15K is more than huge, it's Huge! Way to go!

Quick trip to Pittsburgh this weekend for the Bengals/Steelers game (WHO DEY!) Got up this morning before DH was out of bed for mile repeats x 2 on the Montour Trail. It seemed like a pretty nice trail, what little of it I saw, and motorists sure were well trained to stop at the crossings.

All things being equal - next time I do mile repeats, I'll be doing three of them.

[katluvr]

Sunday AM was a 9-miler.
I abstained from beer on Sat. night (good for me!)
I was up/out later than I wanted (obligation to a friend who had a performance).
Goal was to run between 11 and 11:30 pace (marathon goal pace is 10:18, so I wanted to run at 11:18).
It was a beautiful morning. Low 70's for the entire run.
Completed in 1 hour 43 minute which is an 11:26 pace. So close. Need to speed up a bit.
Did the "pool icing" of the legs again. I felt REALLY good post run. No tightness, no lower back issues, overall really felt good. So maybe the "icing" is working or just body is adjusting.
Today is rest day and I have a massage scheduled. (My first REAL massage. I am a bit nervous!)

Great job Kacie!
Keep it up Colby!
All the rest of you--keep running!

[Jolt]

I did a regular half-hour run around the neighborhood this afternoon. It didn't get off to a great start but the second half was really good. Plus, it was a sunny day in the mid 50s which was excellent. The weather here has been pretty nice for mid-November!

[ASammy1]

C25K W3D1 today... It was tough in spots, but I made it through

[colby]

I did a 15K trail race this weekend! It was a muddy/hilly mess, but I was 18 minutes faster this year than last! That was pretty huge improvement for me!

Next race is the atlanta half marathon on thanksgiving morning. It is a really fun event whose motto is "earn your turkey" (even though I don't eat meat, I like the sentiment )

18 minutes is a huge improvement for anyone! Awesome job, and it oughta feel good going into that half marathon with that under your belt.

[colby]

Sunday AM was a 9-miler.
I abstained from beer on Sat. night (good for me!)
I was up/out later than I wanted (obligation to a friend who had a performance).
Goal was to run between 11 and 11:30 pace (marathon goal pace is 10:18, so I wanted to run at 11:18).
It was a beautiful morning. Low 70's for the entire run.
Completed in 1 hour 43 minute which is an 11:26 pace. So close. Need to speed up a bit.
Did the "pool icing" of the legs again. I felt REALLY good post run. No tightness, no lower back issues, overall really felt good. So maybe the "icing" is working or just body is adjusting.
Today is rest day and I have a massage scheduled. (My first REAL massage. I am a bit nervous!)

Great job Kacie!
Keep it up Colby!
All the rest of you--keep running!

Probably a little of both - icing is always a good idea and as your body adjusts slowly things won't be as bad, though for me there is some kind of chasm that I crossed around 12 miles and again at 16 or 18 miles where things have to adjust and adapt again. It might be time, not distance, now that I think about it... so around 2 hours and around 3 hours, and I feel like I'm approaching another one at around 4 hours.

I feel pretty good today, just hungry and tired. A little soreness in my left heel (maybe I am hitting it when I shouldn't) and top of my feet (sign that my laces are too tight), legs are just tired, not as sore as last week actually. I have trouble sleeping late the day after a long run as much as I want to, but I'm ready for a nap around 4:00. I think I should nap after eating after the long run, sleep normal night's sleep, then nap after lunch the next day. I forgot in calculating my time yesterday that I also stopped and went to the bathroom, in probably the most lazy way possible, around mile 13. I can pretty much bet I'll have to go during my marathon. Have to plan for that, though last week I at least made it to mile 18, and I should probably go a little less leisurely while racing.

Part of my run yesterday was on the Ironman course, which I have not actually ran since Ironman. I actually found myself thinking "I did this after riding my bike 112 miles... what was I thinking!?" Good thing that's 222 days away.

I hope you enjoyed the massage, katluvr, and hopefully you remembered to relax.

[colby]

C25K W3D1 today... It was tough in spots, but I made it through

How many weeks are in the program?

[ASammy1]

It's a 9 week program for beginners

[kacie tri-ing]

I hope your massage goes well! I never "enjoy" them, but they are worth every penny if your person is good

Thanks for the congrats! It was a fun race!
http://orders.racephotonetwork.com/QPPlus/Images.aspx
Pictures are posted here, and I am the one in green

[colby]

It's a 9 week program for beginners

I was wondering how soon we'd get to see you graduate. Not long at all!

[ASammy1]

I was wondering how soon we'd get to see you graduate. Not long at all!

Thanks for the kind words colby! It's great to feel all the encouragement on this board