A Fool and her running - week of April 7

[colby]

Between traveling, and coming down with some degree of something (probably thanks to the travel), I'm just trying to log workouts at approximate relative intensity rather than stressing about pace and heart rate.

Saturday (I know, last week, but I we're already on to this week ) was a check-up 5 miles (warm up, 1 mile flat, split HR/perceived exertion, repeat for 5, cool down) I did at 9 minute pace.

Yesterday was hill repeats. Warm up, 8x60s hard uphill w/jog downhill, cool down. Wasn't feeling 100% so what felt like 100% exertion wasn't 100% of normal heart rate. Got to run with my dog though. She loves hill repeats. We don't run in the sun (not that it's sunny or warm lately), we don't run hard for 5+ minutes at a time, we easy jog down the hill, it's on the side of a hill that deer and other creatures frequent so it smells great, and it's off the normal route. And, it's win-win, because it effectively works for 2 real days of dog exercise - she's still sleeping it off today.

Tomorrow - 5x800m flat but hard repeats with walk rest interval. Might have to split it up to exercise the dog, she can probably last 1-2 repeats but not 5.

I think this weekend will be a long run - 16 miles? We might be going snowboarding so I'll probably do my long run Saturday and some portion of my ride Sunday evening depending on how difficult the snow is.

[rocknrollgirl]

We are having a bit of a heat wave here, so I got up at 4:15 again today to run to avoid the heat, out the door aound 4:25. Here is what I learned today:

1. my "hood" is very quiet at 4:30

2. the birds are not awake at 4:30

3. blowing pollen shows up in the beam of your headlamp

4. if i am going to run for an hour in the am, I need fuel

5. It takes about 40 mins for my "digestive system" to wake up

6. let the DH know when I am expected home, he was pulling down the street to come look for me. He is very sweet.

I did 6.6 miles 58 mins, so right around 9 mm pace. It was already 70 degrees so i am so glad that I got it done.

Ok, time to morph from runner girl to teacher woman...off I go....circulatory and respiratory systems on tap today...woo hoo!

[katluvr]

RRgirl...
I dread those days in the summer in FL where I have to be up before dawn to run or bike and even then it is humid and swealtering. I am savioring our still "cool" mornings 70's up intil mid morning.

I am w/ you on the digestive track...takes a LONG time to wake up so super early morning runs are often without fuel!

Can't believe the "heat wave" you folks are having!

K

[OakLeaf]

Just five for me today. Should've been mile repeats, but my Achilles were still killing me from the motorcycle ride on Tuesday Plus I was feeling sore from three hard days and totally botched recovery, and really low about the upcoming move... so magic 8-ball said skip the speedwork and keep it short.

I feel lots better now, anyway.

[yellow]

Well 39 miles for me last week...walking. Probably quite a bit less this week since I've been given the OK to do some easy non-twisting stretching and what I'm calling "beginning" core stabilizing exercises. I've been been doing that instead of a second walk most days this week.

I am looking forward to branching out. I am enjoying walking but walking that much takes a really loooooong time (although I feel better when I am moving). I can't really walk fast enough to get my heart rate up, so I am feeling a bit terrified about the deconditioning of my heart and lungs. I get to start PT next week, so we'll see what the therapist says. Maybe some swimming with a buoy or something like that.

[Red Rock]

Good job Yellow! Thirty-nine miles is a lot. I hope that you will have some diversity in your exercise soon. Best wishes in your continued recovery too.

Well, I actually went out for a run today. I did a timed mile and came out with a 14:01. I was plesantly surprized. I mixed in walk breaks and I did not overdo anything. It was nice to get out and move. The afternoon temps were in the 80's! I was actually warm instead of being slightly cold.

Now I have a bench mark to deal with. That helps a lot just knowing how slow I am going. Strangly enough, I have been wearing my Chacos around a lot, not real shoes. When I put on the shoes, I actually had to think about my stride. When I did, I think I ran better.

I also pulled out my Galloway book to see what I should be doing. So I think I will just follow that program. Perhaps, I might actually be able to run a 5K sometime this year.

Happy trails
Red Rock

[Red Rock]

Went out again today. I did my mile plus some. There was a personal trainer there and someone said come on over. I had just completed two laps. So I figured why not?

He had a set up of four exercises and everyone cycled through twice. The first one was two jumps, one higher and one lower (do that 5X), then the next was a series of "bridges" that you had to walkover with your hands keeping your abs tight (do that 2x), then do 25 kettlebell squats, then finally walk around on hands in circle two times. All this is one circuit. I died after the first circuit. I guess I am in terrible shape. There are some parts of my body that work well and others that need lots of help.

After this I tried to do my last two laps and really could not. My legs were mush. Thank you kettlebell. My upper arms are also mush. I would really like to participate, but between time and money, I do not know if it will work out.

I just could not get coordinated to do jumps in any sort. What happened? A sign of getting older? I guess I need to work on that somehow.

Red Rock

Doing all of this ab work was like double duty since I had maxed myself out earlier in the day (AM). So my core was really worked.

[colby]

Still not 100%, so I divided my 5x800 repeats yesterday into 10x400 repeats and took my dog. She did really well, since we walk inbetween intervals. By my heart rate I'm definitely not 100%, but I feel closer today, and hopefully will be even closer tomorrow.

We "enjoyed" the only 45 minutes of the day where it was sideways hail/sleet/snowing (about 40-45 degrees). Before that it was just cloudy and windy, after that it was sunny and windy, then went back to cloudy and windy, but the only hail/sleet/snow was while we were out running. I sure do love the feel of my FiveFingers when I run in the rain/wet, though - my feet get wet (and if it's cold, my toes do get cold) but there's no scary rubbing or sliding or anything. Really neat. I only run (walk... stand... work... commute... everything except bike) in FiveFingers anymore. When it gets a little warmer, I'll probably trade regular everyday wear off with the Keens, which my feet are also happy in, and use my FiveFingers sprints for short-distance triathlons (I think I might need the room of the KSOs for Ironman, and I have more time to put them on).

Also did my prescribed core strength workout, which I thought was a little tame (I also think I need to use heavier weights for deadlifts and rows, even if they are one-legged), so I topped it off with 100 stability ball crunches with 8lb weights in each hand on my chest. Surprisingly not feeling that as much as I expected to today. Guess I should do them every day. I think this core workout is more back/glutes/some abs core than straight up back/abs core. Necessary, but my glutes are actually pretty strong from all that PT I did for my hip, so I kind of feel like I'm cheating. I might try standing on the stability disc for some of them next time to help engage my core more.

After I get over this sickness (probably Monday), I'm going to start on a many meals a day diet rather than the 3 squares and snacks. I think I play catch up too much and need to eat on the clock for a couple of weeks to give my metabolism something new to chew on. If it works, I'll stick with it. If not, I'll adapt.

This weekend is actually only 14 miles, plus at the end a small batch of plyometrics (skipping, hopping, some other stuff). I'll probably run tomorrow so I can squeeze in a swim, then bike Sunday after snowboarding - the weather is so crappy I can't count on riding outside anyway.

39 miles of walking is definitely impressive. And, Red Rock, that workout sounds interesting! Got more than the mile you bargained for

[skhill]

Did a 5k race at my local high school this morning, and it was great. 26:41 (I was hoping for sub-27 min.) and that was good enough for 3rd in my division (woohoo!). It's the first time I've broken into a top 3-- and so what if it was a modest sized field, only about 350 total runners. I'm so glad I stuck around for the awards for once!

I've raced 6 times now (2 5ks, 2 10ks, a 3k, and a half marathon) and had a pr every time. The string's sure to end one of these days, but it's great while it lasts....

[Red Rock]

Congrats skhill. That is wonderful that you have a new PR, not only that some bling for after the race too. Enjoy your day.

Red Rock

[OakLeaf]

Way to go skhill! Great job.

[indigoiis]

congrats skhill!
I ran 7.5 today... I was or am supposed to do a 15K according to Hal Higdon but tomorrow I am having people come over, so I thought I would take advantage of having to drive my kid down to Westerly today (for her ACT test) and run at Watch Hill. I couldn't get it up to 9.5 because I just don't know those roads that well. But I had fun and it was boooooooooooooootiful.

[WindingRoad]

I'm getting to the point of I am READY to do this thing! Kinda looking forward to getting it over with b/c these long runs are seriously cutting into my time. I guess I just need to get faster, LOL. Did another 10 miler today and it was MUCH easier than last weekend. Sans mental meltdowns this time, always a good thing. It was a very hilly run and I didn't fall apart so I think I'm ready for my HM. Last year the longest run I did before the Mini was 8, this year I've already done two 10 milers and one 11 (GPS was screwy and thought I was doing 10). I hope I can run a little faster than last year