The JOY of running--week of 12/14 -12/20

[katluvr]

Ok, title of thread is to remind me WHY I do this. I need to find the "JOY" of running again. This is normal with training (for me)...gotta do the miles, gotta do the work-out, etc.

Sunday was my longest run ever! 16 miles. On the happy side: I DID IT.
So I headed out at 8 AM, 70+ degrees, 100% humidity, foggy with visibility of a couple of 100 yards. I gave my self permission to take this one slow. Didn't feel bad. Had a few moments when my pace picked up. It was warm, muggy, UGH! Mile 10 seems to be my "wall" lately. That is when pace really slowed down. The mind and body wanted to walk. I then started having way more walk breaks. Even though I said "at mile 12 I'll walk"...it felt to a walk even sooner. At mile 12-ish I was turning around and heading home (loop brings me back to a stretch to get home quicker that all my "add on loops"). So that give me a little lift. Still was hard to keep a steady pace. I dug deep the last mile or so. I felt like I was moving in slow motion. It was sunny and 80 degrees by then.

So my optimistic side is: I DID 16 miles.
My evaluation of the run is: took me too darn long 3 hours 3 minutes. (however that was in line w/ the 1 - 2 min off "race pace" for the LSD run).
I think I fueled ok. Need to switch to 4 bottle fuel belt so gf does not have to bring me more hydration. Had foot/toe pain mile 7-ish. Again worked thru it. Just need to find more energy and speed.
Ok--optimistic side--I DID 16 miles, my longest run ever in warm, muggy conditions. So I could be faster if weather was nice (right?).

After run I sat in the cool pool. Then ate some yummy banana bread gf made. Put on my compression sleeves, propped up feet, watched end of a movie I saw before and then napped a bit. So I took much more rest time after this run. My feet ached and really didnt' like walking on them. I have a blister on side of my big toe---first blister in AGES! But all and all OK.
Today I am a bit sore, glutes and hammies, little calf tightness...but walking normal! Today is rest day so that is what I will do.

I am re-examining my training plan. I knew this was agressive. I thought more running would help build my endurance. But I think I am not doing quality. Speed work and true tempo runs started in the next couple of weeks. I may drop down to running 4 out of 7...just need to see.

Happy Monday!
K

[OakLeaf]

Nice run kat! I don't think that was too slow at all. It makes sense to me that the long runs are about building miles, which means taking it plenty easy, and speedwork is speedwork. For the most part I really have to watch my pace on the longer runs.

Not today though. I don't know if it was because I'm still adapting to the heat, or maybe it was because my whole body was screaming from yesterday's ride and Saturday's yoga , but going slow was not a problem for me. 13 miles, at just about your same pace, which is over 2 minutes/mile slower than I ran the half in October (in much cooler and drier weather).

Anyway, every workout I feel more acclimated to the heat and humidity. DH was going out on some errands when I left for my run, so I asked him to get me a pair of compression hose from the drugstore, and I've got them on now. Considering how sore my legs were before my run today, I'm not sure I'll be able to notice any effects from the hose, but giving them a try! Yoga tomorrow. It's nice to be back around the corner from a fabulous yoga studio.

[Wahine]

Good work Kat and Oak!! Those are both great runs. Good call on the compression sleeves and hose, especially you Oak. Sounds like you were pretty sore and challenged.

I ran for the first time since Ironman on Sunday. Very light and easy outing. 45 min total time out but only about 30 min of that was running. I'm realized that I'm still not ready to get back into training. My cold is still lingering and I don't have that "get up and go" that I usually. Patience is the key right now.

Enjoy!!

[zoom-zoom]

Nice run kat! I don't think that was too slow at all. It makes sense to me that the long runs are about building miles, which means taking it plenty easy, and speedwork is speedwork.

Ditto. Most runs and most miles should be slow and easy. There is no shame in walking...none at all. I walked a little bit on my run today. When easy and long runs are kept easy, then you'll be better recovered to have truly quality speed work sessions.

[Jones]

Nice job ladies, 16 and 13 very impressive. I did my run today for my half mary training 35 min moderate, now my recurring calf cramp is back. More stretching for me.

[rocknrollgirl]

We ran tonight on the rail trail with headlamps. Just 4 miles. No flow, I felt klunky, but hey, it is Monday. Klunky, but done.

[limewave]

I think I have shin splints.

Owe.

[katluvr]

Thanks for the words of encouragement!
I looked at the weather for Sunday's long run...maybe in the 50's. WooHoo!!

Missed running this AM. Had to take cat to emergency vet clinic last night. The old lady has cystitis. So extra time this AM to take care of her and all her new meds. But she is eating like a champ and peeing OK now.

It'll be a warm afternoon/evening run if I get around to it today.

Lime, shin splints--Oh No!

I have my first blister in a long time, hope it is all better soon!

[Urlea]

Thanks for all of your run reports already this week ladies! I really needed them when I got up this morning. Some impressive mileage logged, good job!

Yesterday I was really fatigued, all of my running gear was in the wash & I just didn't make it out for a run. So I knew today had to be the day. This afternoon/evening I am watching my niece and nephew which meant the only time I could run was in the AM, before they arrive, before the temperature peaks.

I checked my weather widget -13F before the windchill. Another windchill advisory out. Ugh! So I Michelin Ninja geared again, telling myself "It's only 3miles, if you run fast it'll be over quickly and you'll stay warmer."

Just outside the door, flipped the Garmin over to mileage view only & started hauling. Body completely on board with this idea for once, woohoo!! About 1.5mi in where I usually take a turn onto the 3mile route I decided I was feeling too good to only go 3 so I kept going onto what I knew would be the 6mile or so route. My gear was perfect, body felt good and after warming up the ipod in the palm of my hand it became thawed enough to start working again.

Other than the last mile where I was running into the wind it was a comfortable, really enjoyable run.

The last mile looked like this...



The wind made my eyes water, tears turn to ice on eyelashes, eyes almost freeze shut. Breath turns to frost on hair, which is actually kind of fun to watch happen as you run.

So, have you run today? You should! If I can get out there and truly enjoy a run (Even looking like that.), you can brave the elements in your part of the continent too.

Happy runs ladies!

[Susan Otcenas]

URLEA! Wow, that's a crazy photo. I'm so impressed that you can run in those temps, with such a good attitude about it.

[indigoiis]

-13? Yikes! What fortitude!

I ran hard on a 9% (not the whole thing, just about .10 - the rest is 3 - 5%) 1.25 mile long hill today, and took it easy on the descent. About 2.75 total in 30 min. Tomorrow I need to do those 5x400 things again; depending on the weather I will do them out back in the paddock or on the treadmill at the Y, which I dread. I'd rather be in the howling wind, I guess!

[Bike Chick]

Urlea, you are unbelievable! What a picture! You have created a new definition for tough and are my inspiration!

[Wahine]

Urlea, I used to run in Edmonton AB in those kind of temps. Good on ya. It's hard to make yourself get out there. A little word of warning tho. When it's that cold, you lose a lot of your shoe's ability to absorb shock so it can be a little harder on your joints and such. I think you might be one of the "bare-footers" so it might not make a difference to you because you should be absorbing the impact of running very differently than people in traditional running shoes.

[Urlea]

Wahine- I read an article this week that said Edmonton is one of the coldest places. Fargo is cold, but it's not as much of a constant as it is there. I'm looking forward to running on Thurs. it's forecasted to be 18 ABOVE!

As to the shoes & cushioning: that is something I have been noticing. Wasn't sure if it was the cold effecting my joints, but the shoe thing makes a lot of sense!

VFFs are too cold to run in right now & I need to grip the ground to keep from slipping on ice so I'm not sure if I will order any of the Feelmax shoes yet. During the winter I'm solely in Mizuno Nirvanas or their trail model. If my shins or knees start to hurt I have to correct my form so that I am mid-foot striking and that helps, so does running on sidewalks with about 1-2" of snow to help soften the impact. Pretty soon the sidewalks with have a crust of snow on them that can't get plowed off and it will be easier. Until then, I adjust!

[katluvr]

As I sit here feeling exhausted and have yet ANOTHER meeting to go to before I can get out of here...and Urlea ran in negative temps? I am not worthy!
BTW it is sunny and 70+ degrees here. I cannot even fathom ice on my eyelashes!
It is not the weather stopping me, but low energy. I am moving to a new job and as I transition they are sucking the life out of me! If I could only find the energy....