Each Day Is a Gift

Schedule calls for "general aerobic + speed: 9 mi w/ 10 x 100 m strides".  I really don't know how to do that; so I decided to make it a tempo run.  T. was 29, blue sky.  Ran west and down 3rd W hill, a 2 mile gradual descend of 200' and back up; then did 6 miles tempo on the rolling bench (north to Bull River, west to 1600 W, east to Smith's, south via Utah Highland Dr.).  Legs felt great the entire run.  Getting better at thinking about form and not get lazy.

10 miles in 1:27:52.  AP: 8:47  Splits: 9:07, 8:50, 9:09, 9:27, 8:54, 8:41, 8;25, 8:22, 8:33 8:21. 

Think I'll try some of those exercises in the Feb RW later and the pushup challenge this evening.

*****Evening*****

Did Day 1 of the pushup challenge, column 3, good form, 5th set did 19 max.

AM/PM yoga

Will do the "Never Get Hurt Exercise" in March RW tomorrow before run

Tried out the "Never Get Hurt Exercise Plan" (p.53-57 March RW).  The Inverted Bridge was hard.  I need to work on Drive Through.  Then went out for an EZ recovery run.  I tried to focus on engaging the core muscles and pay attention to the "posture points" mentioned in the article.  Run was relaxed with last mile picked up to marathon pace.

7 miles in 1:04:28.  AP: 9:12

Last night I did the Day 1 of the hundred push up challenge; on the 5th set I was able to do 19 push ups.  All push ups were done regular non-girlie way.

Ran up Suncrest.  First time running with an ipod (my hubby's).  Had to stop a couple of times to figure how to use that thing.  I think I need to have my own music next time.  I focused on running form on the down hill and just tore it up.  Kept waiting for the wheels to fall off; it never did.

13.1 miles in 2:09:38.  Here are the splits for future reference: 10:20, 9:46, 10:04, 11:35, 11:30, 11:29, 10:32, 9:03, 8:48, 8:02, 8:28, 8:54, 8:46, last 0.1 mi @ 8:06.  Two weeks ago I ran this in 2:19:45. 

Around the world + fast abs core work out 30 reps

Am/Pm Yoga

Last night I did week 1 day 2 of pushup challenge: 10, 12, 8, 8, 19.5

Quads were a little sore this morning.  Must be from all that sitting around yesterday.  Ran 6 EZ recovery miles in 52:55.  AP: 8:48.  Scrubbed the shower and vacuum the floors.  Legs felt much better.  Looking forward to tomorrow's long run.  It might be a wet one.  I'll take that over wind or blizzard.  Need something fun for date night.  Hmm...

*** I almost forgot.  It's my oldest child's birthday today.  I better give her a call.  I can't believe my baby girl is 30!!!

THANK YOU SO SO SO SO MUCH, KELLI & SCOTT, and RACHEL!!! I LOVE YOU!  WHAT AWESOME GROUP RUN!!!!

My legs were sore all Fri. evening.  I would have tried to de-sore by doing more cleaning; but I was too tired plus I didn't want to look like death warmed over when hubby got home.   Date night started late so did bed time.  I got a total of 4 hours sleep.

Got to the trail at 7:32.  I'm always amazed that Kelli and Co. don't carry fluids or fuel with them.  I always do but then sometimes would forget to take them.  Today was the case as I was chatting away with Kelli and Rachel.  They are the BEST running partners.  They took it slow to stay with me.  

The first couple miles had a few icy patches.  I screamed every time I slipped.  Hope I didn't annoy K & R too much.  My paces came in at 9:30, 9:16, 9:07.  So far so good.  When we got to the bridge, I really wanted to turn around.  Scott and James had charged  up the hills like a walk in the park.  Rachel bravely lead our pack of trio.  Jon had started his run earlier before 7:30 and was running with Kelly and her friends.  He caught up to us.  Once we crossed the bridge and navigated around some slippery slopes, I was too chicken to go further.  We decided to turn around.  Jon lend his hand to steady me.  THANKS, Jon.  I forgot to stop the Garmin and this mile came in at 10:59.

Wow, we got back to the car before I even noticed.  We ran those 3 miles in 8:42, 8:47, 8:58.  PERFECT!!!  Sweet Kelli got some muffins out for Jon and the three ladies as they were finished.  I shed my jacket and realized I hadn't drank anything.  I drank the 1st gatorade and replaced another one to my fuel belt. 

We headed on the southern portion of the trail for 9 more.  I could feel my calves tightened.  I guess they do that after stopping.  So when Kelli and Rachel made a pit stop I kept on going at a slightly slower pace.  Mile 8-11 splits came in at 8:46, 9:14, 9:01, 8:52. 

I sure was glad Rachel was keeping track of the mileage and notified us when to turn around 'cause I would have just kept going.  I can't do math on the run to save my life.  Around mile 13 Rachel said she was feeling fatigued.  The light bulb went on, we hadn't taken any fluid.  I drank one flask while she drank the other.  Thanks to Kelli who kept us at a steady pace; otherwise I'm sure I would have gotten lazy.  Mile 12-16 splits: 8:54, 9:05, 9:02, 9:01, 8:55.  When the finish line was in sight, Kelli and Rachel sprinted.  It was awesome to see how much gas they had left in them legs.  This li'olady wasn't about to chase after them.  Once again, Kelli and Scott presented us with these yummy muffins at the finish.  THANK YOU!  I had to rush off to take my son to violin.  

My goal was to run 12 of today's 16 at marathon pace.  I came pretty close, thanks to Kelli and Rachel!!!  Very pleased with today's workout.  Took a cold water bath.  Will see if it really speeds recovery.  Other than the shoes got wet and dirty, and a few scary slipperies, everything was perfect today.

Yesterday my legs were a little stiff.  Lots of sitting does that.  Did the yoga before going to bed.  Thank goodness today's recovery day.  With the snowy and windy condition I opted to run on the TM. 

I know recovery runs are supposed to be short and easy.  I have a hard time deciding what is considered easy pace.  Should recovery pace vary from time to time?  Shouldn't it get faster as one progresses in training with improved fitness?  Sometimes I ran it too fast and worry that it would ruin next day's workout. 

Today I experimented with running it at "base pace" rather than simply follow the pace calculator.  My definition of base pace is the average pace of the latest long run.   I figure if one had previously run at that average pace on a long run, one can safely run that pace for a shorter distance to "actively" recover.

6 miles in 54:20  AP:  9:02

Day 1 /week 2 of pushup challenge:  14, 16, 12, 12, (20)

One of the benefits of running speed work is to improve running efficiency.  I am learning every day.  It gives me a better understanding and purpose to my daily run.  

It's snowing and blowing hard outside this morning.  In as much as I want to do speed work on the road,  I don't see how I can benefit from it.   Looking at the rest of the week, today's really the only day I can fit one in.  So I opted to do my speed work in a "controlled environment" instead with the emphasis on running form.

Intervals of  5 x 800 m @ 5K race pace (7:30) and 400 m @ 15K race pace (8:34). 

1.5 mile warm up,  5 intervals as described above,  finish with 3 miles at half marathon pace.

8 miles in 1:06:44.  AP: 8:20

*** Today's my friend, Bec's birthday!  Let's go "decorate" her blog: Rampton.fastrunningblog.com ***

Light snow, windy, 27F.  Headed west to run down 3rd west hill.  Snow crystals blowing into my squinty little eyes and got worst as I turned east.  So after 2.5 miles I turned around and headed back home to make some wardrobe adjustments:  put headband over cap to prevent ears from getting frost bite, sunglasses so I can run with my eyes open, mitten to keep fingers toasty, dry shoes to keep toes happy.  Headed out for 6 more on the bench; eyes, ears, fingers and toes are much happier this time.

11 miles in 1:41:26.  AP: 9:13

Day 2/week 2 pushup challenge

Snow flakes, meetings, luncheon, quilting, service, more snow, laughter, friends, hury up, slow down, stocks tanked, still employed, meetings, homecoming, friends, no running, very blessed.

Around the world + fast abs core work and dips 30 reps.

Right glute tightness is fading, hooray! 

Happy Valentine's Day Eve!!!

Storm 'sposed to come tomorrow; so decided to do Sat's run today.  T was 22F with partly sunny sky.  Did the 2 hills first for seven miles, down 3rdW, up 3rdW, down 26thN, up 12thW.  The pain on left knee (at 4 o'clock) that I felt on Wed's run came back at mile 4.5 after cresting the hill.  So I took it easy on the downhill.  By mile 7 it went away.  Felt a little tired today.  Wheezed some on the last uphill.

Had two dog encounters today.  First one was at Pheasant Pointe condos (mile 5.5) where two dogs (a beagle and a grey mutt) were roaming.  The beagle was a good dog, the scragly grey mutt barked and chased me.  I ran like a mad woman yelling "GO HOME" and kicking and clapping my gloved hands.  He finally got bored or tired and stopped chasing.  I don't have my cell-phone with me or I'd call someone. 

The second encounter was at the Ivory Ridge condo (mile 12) out of nowhere a big black lab came charging at me.  I knew I couldn't outrun him.  I stopped running, turned to face him, made myself look brave and tall, with my loudest voice commanded him to GO HOME.  His tail was tucked under (what does that mean?) then he bared his teetch, growling and barking and was ready to lunge at me.  I froze and just then a car drove up distracted the dog and I heard a man calling "come here!"  I turned around and ran as fast as I could.  By then there were a few more cars coming towards me and I secretly hoped that the canine would get run over.

Drank gatorade at mile 3, 6, 10 and finish.  Ran past 4 schools today and thought about how much fun the kids must be having for their Valentines parties. 

13 mi in 2:03:15.  AP: 9:28  Will do wk2 day3 of pushup challenge later and yoga tonight.

Have a great weekend everyone! 

HAPPY VALENTINE'S DAY!!!

Progressive run, first 1/2 at marathon pace, second 1/2 at half-mary pace.  Focused on engaging the abs.

7 miles in 57:51.  AP: 8:15

Day 3/Wk2 push up challenge: 16, 17, 14, 14 (?)

Celebrated President's Day by skiing with family and friends.   Perfect snow condition.

Had to get the run done before dark.

10K in exactly 54:00.  AP: 8:42.  Splits: 9:00, 8:53, 8:32, 8:41, 8:37, 8:07

Why is it always snowy and windy on the day I have a key workout?  It's only been 15 hours since my last workout; I decided to run on the treadmill instead.  Set the incline at 2 and turned the big ole fan at 2.  I kept thinking:  "How in the world did Teena run that long in that incline in that kinda pain on the treadmill?"  It motivates me to keep pressing on."

2 miles warm up between 10:00 to 9:05.  8 miles tempo at 8:34.  2 miles at 8:49. 1.1 mi at 9:05 to cool down.  13.1 miles in 1:54:57.  Walked 0.25 mi to keep cramps at bay.  Did not drink a drop until done.  Lost 2 lbs. (all water, I'm sure.)  Cold water bath.

Push up challenge:  Did the post wk 2 exhaustion test last night.  Started on column 3 of wk 3 day 1: 14, 18, 14, 14, (max, no bogus number, but improving and ready for day 2 on Thur.)

Evening:  AM/PM Yoga, love the s-t-r-e-c-h!

A light dusting of snow, no wind, the earth smells wonderful, nice day for a run.

6.7 EZ recovery run.  AP: 9:41  Felt great.

Evening:  Around the world core + fast abs 30 reps

The nice weather and shoes were calling me,  just couldn't resist.  Did an EZ 5K to loosen things a little.  3.1 in exactly 31:00

Around the world core + fast abs + dips: 25 reps.

Going visits this afternoon and date night tonight.  So excited for tomorrow's long run with Kelli, Rachel and Bec.  Everyone is welcome to join us at the JRP at 7:30.  FUN FUN FUN!

Schedule calls for VO2max workout: 8 mi w/ 5 x 600 m @ 5K race pace, jog 90 sec between.  I didn't program the Garmin to meters.  I simply ran half mile intervals.  Ran 2 miles to warm up.  I could feel the "hang-over" from Saturday's long run.  The mind was willing but the body was sluggish.  I had also gained 4 lbs. which is probably 90% water 10% cellular damage repair stuff. 

I did 5 intervals at AP of 7:55.  I jogged for 90 sec in between.  The 3rd interval was run on a very very slight up elevation.  I wheezed badly on that one and I think the pace was 7:59.  The recovery in between the last 2 intervals was a fast walk.   Finished the run with 3 miles at slightly slower than marathon pace with the last mile at 8:47.  

This was a hard workout.  I think I should have given myself another easy day.  But I had to take it when the weather is good, cloudy with T at 38F.  I also should have worn shorts. The tights and gloves made it a bit warm.  

Five of us friends drove to Magna to pick up our 81 year old former neighbor to celebrate her birthday.  We had a fun time visiting and renewing friendships in a tiny little Mexican restaurant.  The older I get, the more I treasure these memories and traditions we share as friends.

Woke up feeling very tired even after 8 hours of sleep.  I felt puggy the last two days.  I had gained 6 lbs. since Sat.  Today's run was supposed to be an 11 miler.  The weather was very Spring like, T 42 with a pleasant south wind.   I dragged my lead legs out hoping I would feel better once I got going.  I never could get into it.  The legs started to ache so I cut it short.  The last mile felt like a death march.  I'll need to do some yoga tonight.

6 miles in 1:01:15.  AP: 10:13

I did the pushup challenge last night, Wk 4 Day 1 Column 3:  21, 25, 21, 21, (40*)

*Not sure if it really counts.  I rested for more than the called for 60 seconds before doing the max set because my son needed me to help him with 12th grade registration.  I didn't want him to wait 'cause I didn't want to let him know I was practicing pushups.  I want to surprise him at the end of the challenge.

***AM/PM Yoga & dark chocolate to soothe the soul ***

No motivation to run today.  The weather was nice, 33F, cloudy, slight wind.  The legs were still tired but I went anyway.  The first 6 miles were on the two hills route and the last 5 miles were into a headwind.  Here are the things I learned: 

1)  A 24 week training cycle is a bit long to sustain the motivation.  I've been training for over 16 weeks, not counting the weeks before I got on the schedule.  I feel like I'm ready for taper; but I still have 7 more weeks to go.  

2)  63 mpw was my limit.  I should have stayed at 55 max.

3)  I need to have more easy or recovery days.

4)  Running with sadness is like running with a heavy heart which transfers to heavy legs.

11 miles in 1:51:49  AP: 10:09.  Tomorrow is a new day and I'm sure I will feel better.  I have already lost 4 of the 6 lbs I gained, a sign that my body is recovering to its homeostasis state and hopefully stronger.  Will do push up challenge tonight.

No running, usual busy Thu stuff.

Core conditioning workouts from Brain Training.

Phase 1:  Lying Hip Abduction version 1 & 2,  Cook Hip Lift,  Kneeling Overhead Draw-In,  Knee Fall-Out  20 rep.

Phase 2:  Single-Leg-Squat 10 rep each foot,  Oblique Bridge 20 sec w/ 10 straight-leg hip abductions,  Lying Draw-In with Hip Flexion 20 rep.  Quadruped 10 rep each leg.

Phase 3: Forearms to Palms Bridge 10 rep each arm,  Dead Bug 20 sec 10 rep

Phase 4:  Squat Jump 20 rep.  Split Squat Jump 10 rep each leg.

***Reminder:  Do Dynamic Flexibility Exercises tomorrow morning before run***

Push up Wk 4 Day 3 Column 3:  29, 33, 29, 29, (40)  It was very hard, my arms are sore.

Dynamic Flexibility Exercises, a fancy term for warm up stretches.  It is supposed to allow the muscles to develop dynamic tension and flexibility specific to running.  The long-term benefits are seen in increased dynamic flexibility and a more economical stride.   This warm up routine was not hard to do at all and took only 5 or 6 min.  It has silly names like Tilt Walk, Zombies.  I will do these on fast workout days.

Progressive run of 6.2 miles in 50:15.  AP: 8:06  Felt good during the run.  Wonder where I should run for my long tomorrow. 

22 F, sunny, nice day for a long run.  Had a yogurt, banana and gatorade for breakfast.  Wore therma fleece, stabylx tights, gloves, cap with headband, sunglasses and fuel belt.  I'm gonna feel so much lighter at Boston.  Ran to the temple and up to Alpine.  Didn't stop the Garmin at traffic lights.  Drank gatorade at mile 4, 8, 13 & 15, Gu at 10.  Legs were sluggish going north and uphill.  Picked up the pace the last 3 miles to finish strong.  Cold water soak, calves and feet a little sore.

17.3 miles in 2:47:30  AP: 9:40  I'm a little disappointed for not hitting my target pace today.  O well, I'm sure there'll be better runs next week.  

Today marks the end of February with 208 miles.  I asked hubby to drop off my Grand Slam registration at WRC on his way to skiing.  He didn't call me "crazy" this time.  What a great guy!