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

[indigoiis]

HI! I raced my trail run today - 8 miles - I did it in 1:20. I am very happy with this time. It was a hard race despite the nice weather and the fairly flat course... I just need to work on my cardio so I can get more comfortable with pushing myself. I also saw two girls in VFFs and wished I had mine. Went up to my knees in mud at one point. I was tired by mile six and my knees were killing me. The last half mile is on pavement and I just cruised, but the whole time was heavy breathing. That was discouraging. Then I saw the clock and realized I was doing okay. The lady behind me passed me in the chute. She had been behind me the whole run! HEY!

A fun run, a great trail, and definitely taught me that there are some things I need to work on. And next year, I'll race it in the VFFs. Acorns be damned!

Anyone else race today?

[redrhodie]

Way to go, Indi!

[OakLeaf]

Yay Indi! That's a great pace on the trail!

I blew off my run again today in favor of yard work. Tomorrow, I swear.

[Jolt]

Nice race Indi! Wish I could have been there racing instead of cooped up inside at work on such a nice day...

[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

[colby]

Great race, indi! And great progress, everyone.

I did 8 or 9 miles yesterday, my plan called for 10 at marathon pace but I was in Seattle for the MLS Cup and we had planned to walk around the city so I shortened it to the 8 or so. The treadmill only let me do 60 minutes, so I had to remember where I left off and start again. I did not go any slower than a 10 minute mile except to eat and drink, which I can do when I'm running on pavement but do NOT like to do on a treadmill. The first 5 miles were at 9:10, the last 3-4 miles closer to 10 - I am not acclimated to indoor running temperature and felt very hot (heart rate was also high for that pace). It felt surprisingly short.

And now we count down....

[indigoiis]

Oak, wow! 14 miles on hills! I bet you got into that nice groove, too, where time gets syrupy and the brain chatter gets quiet and you just flow. Well, I hope you did anyway.

Veronica - My knees killed after my trail race Sunday. I took Monday off and now they feel better. I may run today - do you think I should hold off? They are not hurting right now (but of course I am at my desk.) Hmmm...

Colby - yay! Pre-race excitement!

[Veronica]

Veronica - My knees killed after my trail race Sunday. I took Monday off and now they feel better. I may run today - do you think I should hold off? They are not hurting right now (but of course I am at my desk.) Hmmm...

Take it easy and see how it goes.

I had all sorts of issues after my run. My quad was really tight just above my knee so that it hurt to squat down or cross my legs for yoga. Inside under my patella would swell up and be sore to the touch. When I tried to run it would feel like my bones were all colliding and I would have a sharp shooting pain... not pretty. It would hurt so badly at night it would wake me up. I think running down long 25% grades was not wise... but the race really made me feel good about my ability as a runner and gave me some confidence, so I'm still I glad I did it, even though it's been four weeks...

I haven't been to the doc, so I don't know what I did to it. I suspect that it was more than one injury. But it's responding to rest, ice and elevation.


Veronica

[katluvr]

I got a headlamp to help me with my "in the dark" running.
Even thougth I am in a "urban" neighborhood w/ street lights, it gets very dark and people drive like crazy!

[katluvr]

Ok, so just 5 minutes ago I was outside and it is about 78, very overcast and muggy as all get out! No breeze. I was already thinking--ick, not fun to run in this evening. So now it is raining (it has been forcasted but in FL ya never know!). So I don't want to try and reshuffle this run, as I have already shuffled things d/t the holiday and travel and all.
So if I decided to not run and cross train by putting the bike on the trainer...would an hour on the trainer be worth while? Or do I bite the bullet and take my chnages and run--possibly in the rain? (It may even stop by the time I get home).
K

[indigoiis]

Kat, I did the same thing at lunch - it is raw and cold here, overcast with a little rain - I just thought to myself that one more rest day will not hurt me. I did a half hour of core exercizes this morning and that's that. I'll run tomorrow.

I think it's okay to do the bike on the trainer. Or go for a walk. Or do some pushups, or carry lots of laundry up and down the stairs, or put some music on and dance!

[katluvr]

I DID go to gym and work out today...so that counts.

I like the idea of "dancing" I could even do that w/ wine!

Actually it is only 4 PM here and VERY dark....like it is nightime. Much darker than normal this time of night. I'll do something! I'll just have to be creative on getting the mileage in. (Add a mile here or there!)

My bike has not been on the trainer for a while, maybe it is time to get reacquainted!

I just posted this then looked out...it is pouring rain now! Bummer!