Running 11/22/09 - 11/28/09

[katluvr]

Congrats Indi! Great race! 1:20 on a trail run--you go girl!!

So Sunday was my 12 miler. Haven't hit this distance since Feb of this year (last half marathon). I did all the reading about not just doing a long slow distance, but work on running some at race pace. My last coach had me increase my pace as I ran. However, Sunday was about getting the mileage. I felt OK considering how sluggish I have been this week. Usually 6 - 9 miles are my tough miles and once I get to 9...then I just get back into a good rhythm. Not necessarily the case this time.
Overall it was OK. I had a few moments when I pushed to pick up the pace.
My overall avg pace was 11:16. That is 1 minute slower that my goal MP. That being said, that is where I wanted to be for this run. Next Sunday is just 10 miles AND d/t the holidays I am switching runs around so I'll have "rest" day on Sat. Maybe w/ fresher legs I can push more. So I'll plan to do the latter miles closer to goal MP.

Did the standing in pool post run. Pool temp is in the 70's. NOrmally I would never get in it. But it does feel good and I think it is helping!

Oh did I say it was MUGGY and warm for a Nov. run! Waiting on "cool" front to move in....so stuck w/ humidity! That is Florida for ya!

Happy running week!
kaci...good luck on your 1/2 marathon on Turkey Day. I, myself, am just doing at 5K Turkey Trot (and trotting is what I'll be doing, no real running!)

[kacie tri-ing]

hehehe trotting is fun too! I am excited, mostly because it is just a fun event. Expo is wednesday, and those are always fun to look at all of the great stuff!

I only have one run left this week, and it is an easy 5 miler.

Congrats on the trail race! I love trail races!! Your time was great too!

[OakLeaf]

Last week I said it was good to be in mileage building mode again.

Then I had to start doing it. I finally realized this morning that I'd been slacking off because I was actually scared to try 14 miles in the hills. Time to just put on my shoes and go.

14.1 mostly in a light drizzle, with anywhere from 1750 to 2300 feet of climbing. Even ridewithgps, which seems generally pretty darn accurate but tends to smooth out the steepest hills, credited me with a max grade of 21.9%, and there were several hills nearly as steep. In keeping with my plan to slow the pace of my long runs, I averaged 11:35 and just cruised up the hills rather than trying to attack them.

I've actually been doing well with my new gel formula of 1 part blackstrap molasses to 3 parts barley malt syrup, plus a pinch of sea salt and water to dilute it enough to flow. Today was I think the fourth time I've tried that formula and it's working well. As the runs get longer, I might get some Endurolytes powder just for some extra calcium and magnesium. I almost pulled apart one of my calcium/magnesium capsules and threw it in this morning, but I was afraid it would be really chalky tasting.

I did something to my right thigh cycling on Saturday - feels like a mild strain of the vastus intermedialis near the proximal head. It really didn't bother me running, but when I went to stretch afterward, yikes! Slathered on the Traumeel and hoping for the best.

[Veronica]

My knee is finally beginning to heal. It's been 4 weeks since I messed it up on my trail run. I did 2 miles on the treadmill today before my trainer session and actually jogged some - 1 minute intervals only, at a really easy pace. But I'll take it.

January 3 I start my training plan for my next 70.3. For a while I was concerned I would not be healed up. But now I'm starting to see the light at the end of the tunnel.

Veronica