Each Day Is a Gift Running Blog at FastRunningBlog.Com http://smooth.fastrunningblog.com/ Sat, 18 Aug 2018 17:34:00 FeedCreator 1.7.2 Sat, Mar 17, 2018 http://smooth.fastrunningblog.com/blog-03-17-2018.html <p>Rain/snow/wind = dreadmill.&nbsp; Went to Legacy Center with hubby who walked on the indoor track while I ran on the mill.&nbsp; I downloaded a Netflix movie on my iPad to keep me from getting bored.&nbsp; The deck on these Lifetime Fitness treadmills are narrower than my home treadmill and the belt felt tighter.&nbsp; But am sure the pace setting is more accurate.</p> <p>Warm up for 1.5 mi @3-4mph pace then ran mostly @ 5.5 to 6mph pace.&nbsp; The TM automatically goes to cool down mode the last 5 min of 60 min when I had done 5.66 miles, then I had to restart the thing.&nbsp; I was getting tired and hot and thirsty so decided to just ran another 32 min with 5 min cool down to top off the mileage at 9.&nbsp;</p> <p>9 miles in 1:42:20.&nbsp; Lower back, piriformis and hip pain.&nbsp;</p> Sat, 17 Mar 2018 06:00:00 Fri, Mar 16, 2018 http://smooth.fastrunningblog.com/blog-03-16-2018.html <p>An hour water aerobics.&nbsp; Swam 15min.<br /> &nbsp;</p> Fri, 16 Mar 2018 06:00:00 Thu, Mar 15, 2018 http://smooth.fastrunningblog.com/blog-03-15-2018.html <p>Rain/snow/wind = dreadmill.</p> <p>Run#1 - Got lots of interruption...phone call from Pres. Back...texts...&nbsp; Set treamill auto-program #4 - Incline @1 to 3.5.&nbsp; Speed @ 3 - 6.5mph.&nbsp; 2.25 mi in 30min.</p> <p>Run#2 - Treadmill auto-program #9 - Incline @ 1 to 3.&nbsp; Speed @3 - 7mph.&nbsp; 3.65 mi in 40 min.</p> Thu, 15 Mar 2018 06:00:00 Tue, Mar 13, 2018 http://smooth.fastrunningblog.com/blog-03-13-2018.html <p>Marcie N. emailed us to firm up our Ragnar So. Cal. info and reminded us about doing 2-a-day the first two weeks in March, then 3-a-day the last two weeks.&nbsp; I have to chuckle that I&#39;ve been running 3-a-WEEK!!! Guess I&#39;d better start somewhere.&nbsp; So today&#39;s the day!</p> <p>Run #1 ~&nbsp; Busy morning with nephrologist appointment, then got home to fix lunch, then taught temple prep. class to a young single mother, finally went out for this run about 90 min. after eating lunch at 2pm.&nbsp; Temp was 57F, quickly found that I was overdressed (capri, long sleeve shirt).&nbsp; 4 miles in 42:13.&nbsp; Splits: 10:47, 9:45, 11:36, 10:04,&nbsp; AP: 10:33</p> <p>Run #2 -&nbsp; After the first run, came home and saw a text from Wendy inviting me to do some of her family names in the temple initory.&nbsp; So I quickly cleaned up and changed into Sunday dress and drove to the temple.&nbsp; Was there for couple hours.&nbsp; Got home, made dinner, ate, did dishes, put some dresses in the wash.&nbsp; Went out just before it gets dark at 7:55pm carrying a flashing light stick and arm band (given to me by Lowell to locate each other at the startline of previous marathons).&nbsp; Some areas along Center St. and 600 E. was lit with street lights but the Murdock Canal Trail was completely dark.&nbsp; I have not run in the dark for years so was a bit worried about traffic.&nbsp; I lifted my feet a bit to avoid tripping on potholes.&nbsp; Was glad that I didn&#39;t step on any mud or worse stuff like dog/horse poop. :)&nbsp; It was cold when I started but warmed up nicely wearing the same clothes I did earlier this afternoon.&nbsp; Hip and piriformis very achy.&nbsp; 3.68 miles in 39:05. Splits: 11:20, 10:50, 10:14, 9:47.&nbsp; AP: 10:37.</p> <p>&nbsp;</p> Tue, 13 Mar 2018 06:00:00 Mon, Mar 12, 2018 http://smooth.fastrunningblog.com/blog-03-12-2018.html <p>Water aerobics.</p> Mon, 12 Mar 2018 06:00:00 Fri, Mar 09, 2018 http://smooth.fastrunningblog.com/blog-03-09-2018.html <p>First run post marathon on home treadmill 3 miles in 33:20.&nbsp; Everything still tight.&nbsp; Has had piriformis, hip pain the week before marathon, didn&#39;t bother me during the race, but felt it after the race and now.&nbsp;</p> <p>Water aerobics to loosen things a bit.&nbsp;</p> Fri, 09 Mar 2018 07:00:00 Tue, Mar 06, 2018 http://smooth.fastrunningblog.com/blog-03-06-2018.html <p>Walked with Larissa after the grandkids went to school.&nbsp; Then shower, pack and head to the airport for flight home.</p> Tue, 06 Mar 2018 07:00:00 Mon, Mar 05, 2018 http://smooth.fastrunningblog.com/blog-03-05-2018.html <p>Walked with hubby in the morning after the grandkids went to school.</p> Mon, 05 Mar 2018 07:00:00 Sun, Mar 04, 2018 http://smooth.fastrunningblog.com/blog-03-04-2018.html <p>Went for a walk with hubby, Brandon and the three grandsons after church.</p> Sun, 04 Mar 2018 07:00:00 Sat, Mar 03, 2018 http://smooth.fastrunningblog.com/blog-03-03-2018.html <p>This is my 70th marathon.&nbsp; The first time I ran this Woodlands Marathon was 3 years ago in 2015 with a time of 4:43 and I was about 10-15lbs lighter.&nbsp; It was a much cooler day, in fact some Texans were wearing sweat shirts/pants then.&nbsp; Today the temp would&#39;ve been ideal if not for me having trained in colder and dryer climate this winter.&nbsp; Starting temp was in the mid 50s, sunny.&nbsp; Finish temp for me was 73F.&nbsp;</p> <p>Got up at 3:45am.&nbsp; Ate a yogurt and 6oz water.&nbsp; Larissa&#39;s friend, Jill, picked us up at 4:15am, in her snazzy BMW convertible!&nbsp; Nibbled on a banana, breakfast bar and 6 oz gatorade on the drive.&nbsp; Got to the start with an hour to do pre-race prep.&nbsp; The potty lines were long so we barely had enough time to make one potty trip, took couple of selfies and headed over to the corrals.&nbsp; Larissa went to Corral A which closed at 6:40am.&nbsp; Jill and I went to Corral B and stood for over 20 min. before the race started at 7am.&nbsp; We started with the 5:15 and 5:45 group.&nbsp; Either the corral was smaller or there were not as many participants so the pace groups were bunched together.&nbsp; Jill has had some knee issue so she was planning to walk most of the race.&nbsp; She ended up taking a ride after run/walk the half.</p> <p>Jill and I ran together the first 0.25 mile with the 5:15/5:45 pace groups and then she started to walk and urged me to go after the 4:45 group.&nbsp; It was such a pleasant run under sunny blue sky, with friendly runners.&nbsp; The first mile goes around a posh neighborhood in a giant U-shape.&nbsp; Last year the lead motorcycle cop missed the first turn of the U inadverdently leading the whole marathon field off course by 0.8 mile short.&nbsp; This unfortunate mistake caused many BQers (my daughter included) to not be able to register for Boston 2018.&nbsp; They remedied this debacle by painting big red/pink arrows on the pavement at every turn this year.&nbsp;</p> <p>I went out too fast.&nbsp; I think my body was conditioned to run fast in this training cycle which had me running 2 speedworkouts at VO2max and threshold paces and one long run at marathon pace a week for 8 weeks.&nbsp; There was no step down or recovery week.&nbsp; The mileage and pace build up for 8 weeks then a 4 weeks of tapering in mileage but pace intensity still increased.&nbsp; My last long run was 20 miles 4 weeks out and I was not able to maintain the prescribed marathon pace of 11:00.&nbsp; I think my body was just too trashed from the weekdays&#39; speedworkouts to do marathon paced long runs on weekend (it&#39;s like racing a 5K or 10K every week). Anyway that&#39;s my theory, I feel like I don&#39;t know how to dial in marathon pace anymore.&nbsp; I soon caught up to the 4:45 group within the first couple miles and hang with them for most of the first half.</p> <p>My feet started to burn after about 10 miles.&nbsp; I felt hot spots forming in the ball of my feet perhaps it from wearing new shoes on concrete road or the warm and humid weather.&nbsp; I finally stopped at a med tent somewhere before mile 13 to take off the socks and shoes and put bandaids on my forefeet.&nbsp; I also took a salt cap and ibupofen.&nbsp; While sitting there I watched the 5:00 pace group ran past.&nbsp;</p> <p>I slowly reeled the 5:00 group in over the next mile and decided to hang with them after the hair-pin turn around (mile 15) when the course turned direction and I found myself running into headwind and sun in my eyes (I had forgotten to put on sunglasses but thankfully had running cap).&nbsp;</p> <p>I was good at hydrating remembering what Slick told me to do in warmer temp.&nbsp; I would walk and drink 3-4 oz gatorade/water and dump water on my head at every aid station.&nbsp; The aid stations were spaced about every 1.5 mile apart after the first 3 miles which was more frequent than I&#39;m used to.&nbsp; I planned to take Gu every 5 miles but the aid stations were not positioned near any mile marker.&nbsp; At one point I started to take a Gu in my 20th mile seeing a nylon flag ahead thinking it was an aid station coming up, but in fact it was a relay exchange point.&nbsp; That really confused me.&nbsp; The course is a giant loop with many turns and road crossings which were manned by police or volunteers.&nbsp; I found myself thanking and highfiving them, taking fluids from little kids.&nbsp; This was such a well organized and friendly race with big city style but hometown feel.&nbsp; The pacers were from local running clubs and have many followers.&nbsp; The 5:00 pace leaders were an older man (60s) with a right sided lean (like his spine was crooked) and a younger girl (40s) who&#39;s originally from Utah.&nbsp; She and I chatted up a storm.&nbsp; Anyhow, I was feeling good until after 20 miles.&nbsp; I think the lack of volumes in my mileage affected my stamina, and started out too fast finally caught up to me.&nbsp; My calf started to cramp and my breathing was a bit labored (did I mention there was a headwind in the second half).&nbsp;</p> <p>The older pacer began to have the group take walk breaks.&nbsp; He was really good at keeping pace and counting down the seconds to when we walk.&nbsp; I really welcomed the walk breaks.&nbsp; However with my shorter and fatigue legs, I could not walk as fast as the group.&nbsp; They started to gap me with each walk break.&nbsp; I stopped at the mile 23ish aid station and fumbled around to take a salt cap and ibuprofen.&nbsp; And when I resumed running, the group was about 400-600 meters ahead.&nbsp; I kept them in my sight and would walk when they walk.&nbsp;</p> <p>The last 5K was a death march with me fighting calf cramps and way behind the pace group.&nbsp; My watch battery died and with more turns in the course,&nbsp; I couldn&#39;t see the group, I lost track of my time/distance.&nbsp; I leap-frogged with a lady and we started to talk a little and encourage each other.&nbsp; At the south end of the park, with less than a mile to go, I saw my hubby who told me Larissa finished in 3:43 which put a smile on my face.&nbsp; There was also a clock tower indicating a time of 7 min. to noon.&nbsp; So I thought there&#39;s no way I could finish by noon or under 5 hr.&nbsp; I started to walk a bit more.&nbsp; The finish was around a curved cobblestone pathway.&nbsp; A lady sprint past me by a pedestrain bridge urging me to go with her.&nbsp; As I do so my calves started to cramp.&nbsp; I was scared to death of charlie horse seizing me.&nbsp; I mustered up enough energy to jog to the finish with a smile.&nbsp; So happy to see my son-in-law and 4 grandchildren cheering me by the finishers fence.&nbsp; They told me Larissa was being tended to in the med tent.&nbsp;</p> <p>After gathering my shirt, medal and some food, I sat down with my family at the tables and ate waiting for Larissa.&nbsp; So glad that I finished upright, although not meeting my A goal, and had a wonderful time with my daughter and grandchildren.&nbsp;</p> <p>Mile 1 to 5:&nbsp; 10:38, 10:30, 10:41, 10:29, 10:49</p> <p>Mile 6 to 10:&nbsp; 11:13, 11:05, 10:27, 11:44, 11:07</p> <p>Mile 11 to 15:&nbsp;&nbsp; 11:27, 11:43, 14:53, 10:40, 10:35</p> <p>Mile 16 to 20:&nbsp; 11:00, 11:10, 11:56, 11:27, 11:42,</p> <p>Mile 21 to finish:&nbsp; 11:16, 11:33, 11:44, 12:47, 12:25, 12:38, 11:55</p> Sat, 03 Mar 2018 07:00:00 Fri, Mar 02, 2018 http://smooth.fastrunningblog.com/blog-03-02-2018.html <p>No running today.&nbsp; Hubby wants to beat the rush hour traffic so we left the house at 6:15am for our 9:30 flight to Houston.&nbsp; Traffic was actually fine and we got to airport in 35min.&nbsp; Airport TSA line was long but moved pretty quickly.&nbsp; So we sat at the gate for 2 hours.&nbsp; Hydrate with 12oz gatorade before boarding, 8oz OJ and water in flight.</p> <p>Landed in Houston at 1:30.&nbsp; Daughter and son-in-law picked us up and went to Costco for quick lunch before heading to their house.&nbsp; Larissa drove me and her dad to the Woodlands packet pick up.&nbsp; Was hoping the pacers would be there, but met Coach Dan Green who was peddling his training programs at one of the exhibits.&nbsp; He appeared to be in his late 50s or early 60s.&nbsp; I asked if he was going to be running tomorrow to which he replied: &quot;NO, the only running I do is &quot;this booth&quot;, but&nbsp; I will be at the finish in my TGR booth.&quot;&nbsp; He didn&#39;t offer any word of advise, encouragement or even asked about our training.&nbsp; When I asked him about the weather forecast, he showed me his phone&#39;s app&#39;s weather channel and said that it would be perfect race weather.&nbsp; He then went on to talk about his weight loss (20 lbs) in the last three months by limiting red meat and beer.&nbsp; I got the impression that he&#39;s not even running anymore.&nbsp; What a disppointed meeting!&nbsp; I went away feeling doubtful that his training program would help anyone improve.</p> <p>Larissa made us a yummy lasagne dinner.&nbsp; After visiting and playing with the grandkids we retired to bed at 10pm. &nbsp;</p> Fri, 02 Mar 2018 07:00:00 Thu, Mar 01, 2018 http://smooth.fastrunningblog.com/blog-03-01-2018.html <p>32F windy cloudy storm brewing, no sense doing a 3 shake-out-miler in this yuck when I can simulate race day temp of 70F at home watching half hour of morning news, haha!</p> <p>Set TM incline @ , pace @5.5 to 5.7.&nbsp; Coach Green prescribed 10:30 so nothing heroic here.&nbsp; 3miles in 31:20.&nbsp; AP: 10:27.</p> <p>Now off to do laundry, pack, clean house...</p> <p>Flying out to Houston tomorrow morning.&nbsp; Excited to see my daughter and grandkids! :)&nbsp;</p> Thu, 01 Mar 2018 07:00:00 Tue, Feb 27, 2018 http://smooth.fastrunningblog.com/blog-02-27-2018.html <p>39F cloudy 4mph WSW.&nbsp; Wore new shoes, exact same model, old ones has nearly 300 miles, so may wear new ones for the marathon...trying not to get them dirty.&nbsp; There&#39;s so much dirt/sand/mud debri on the road from the snow which is mostly melted and black.</p> <p>Didn&#39;t feel like doing the prescribed 2x1000m workout; so just ran 2 miles at threshold pace after 1mi warm up.&nbsp; Paused watch to clear phlegm, wait for traffic, recover, etc.&nbsp; I&#39;ve never trained with such a long 4 weeks taper before...wonder if my body goes into vaca mode...&nbsp; On the other hand, I&#39;ve run multi-marathons 3-6 weeks apart before and the body was essentially on a constant taper mode. Haha! :)</p> <p>4.3 miles in 41:35.&nbsp; AP: 9:40 (10:26, 9:16, 8:55, 10:00, 9:54)</p> <p>&nbsp;</p> Tue, 27 Feb 2018 07:00:00 Mon, Feb 26, 2018 http://smooth.fastrunningblog.com/blog-02-26-2018.html <p>60 min water aerobics.</p> Mon, 26 Feb 2018 07:00:00 Sat, Feb 24, 2018 http://smooth.fastrunningblog.com/blog-02-24-2018.html <p>One week to go!&nbsp; Today&#39;s workout: 1x5 mi @10:45 pace w/ 1mi WU &amp; CD</p> <p>18F w/ 7mphESE wind real feel was 10F burrr!&nbsp; Wore 3/4 zip Boston fleece top and jacket, beanie, ski mittens, and sunglasses even though it was cloudy to provide windshield for eyes.&nbsp; Had to navigate around ankle dep snow at trailhead and icy patches in the tunnels.&nbsp; Headwind on mile 4 and 5.&nbsp; Slight pain/ache on left vastus medialis during warm up and midrun, eased up by end of run.</p> <p>Splits: 11:39, 10:13, 10:11, 10:55, 10:44, 9:54, 10:48.&nbsp; 7 mi total in 1:13:18. AP: 10:38.</p> <p>*sidenote: my daughter in Houston ran in 73F and humidity this morning! Yikes! I sure hope race day will be cooler than that, or I&#39;m gonna be dead! :/</p> <p>&nbsp;</p> Sat, 24 Feb 2018 07:00:00 Fri, Feb 23, 2018 http://smooth.fastrunningblog.com/blog-02-23-2018.html <p>60 min water aeronics.&nbsp;</p> Fri, 23 Feb 2018 07:00:00 Thu, Feb 22, 2018 http://smooth.fastrunningblog.com/blog-02-22-2018.html <p>Today&#39;s workout: 1x2 mi @ 10:00 (threshold pace) 1 mi WU, 1 mi CD.</p> <p>A bit warmer today, but still in the low 20s, cloudy sky, a storm brewing.&nbsp; Needed to stay home for a delivery plus wanted to catch some news on TV so onto the treadmill again.</p> <p>Incline at 2.&nbsp; 1 mi warm up gradual from 12:00 to 10:00 pace.&nbsp; Ran the threshold miles in 9:40 and 9:31.&nbsp; 1 mi cool down at 10:00 pace.&nbsp; RW Recovery Yoga.&nbsp;</p> <p>Felt twinges in the left inner thigh muscle by the knee when I woke up, during and post run.&nbsp; I think these are taper phantoms...&nbsp; I NEED to get more sleep...</p> Thu, 22 Feb 2018 07:00:00 Tue, Feb 20, 2018 http://smooth.fastrunningblog.com/blog-02-20-2018.html <p>Today&#39;s workout: 3x1 mi @9:45 pace w/ 3 min. recovery, 1 mi WU, 1 mi CD.</p> <p>18F but with wind chill felt like 9F.&nbsp; The road was snow/ice covered.&nbsp; So on to home treadmill again!</p> <p>Incline @ 1.5.&nbsp; 1 mile warm up in 12:30.&nbsp; Ran the next 3 miles in 9:40, 9:31, 9:22.&nbsp; Didn&#39;t realize I was supposed to do 3 min recovery in between until after the run.&nbsp; O Well, turned out just fine for a progressive run!&nbsp; Cool down by slowing pace every 0.25 mi (9:30, 9:40, 10:00).&nbsp; I was short on time so didn&#39;t do a proper coold down and when I stepped off the treadmill, I got a little dizzy.&nbsp;</p> <p>5 mi in 50:29.&nbsp; AP: 10:06</p> Tue, 20 Feb 2018 07:00:00 Mon, Feb 19, 2018 http://smooth.fastrunningblog.com/blog-02-19-2018.html <p>First and biggest snow storm of the year.&nbsp; We woke up at 4:30 to take our son, Bryan and his wife, Shufu, to the airport.&nbsp; Took us 75 min to get to the airport.&nbsp; They got there with 2 hours before take off.&nbsp; But because of the storm the flight was delayed for another 2 hours.&nbsp; So they missed their connecting flight in LAX and had to spend an extra day in L.A.&nbsp; Anyhow due to the snow/icy road and my worrying and tracking Bryan&#39;s flights, I didn&#39;t make it to water aerobics.&nbsp;</p> Mon, 19 Feb 2018 07:00:00 Sat, Feb 17, 2018 http://smooth.fastrunningblog.com/blog-02-17-2018.html <p>WORST run, or should I say jog, I&#39;ve ever experienced.&nbsp; I don&#39;t know what the deal is! Temp was perfect in the low 30s, very little wind coming from the North and sunny sky.&nbsp; So can&#39;t blame it on the weather.&nbsp; But for the life of me, I could not keep any steady pace.&nbsp; If you look at my pace chart (from Garmin Connect), it resembles a fine-tooth comb.&nbsp; I&#39;d run 200-400m at a comfortable pace and then had to slow down to walk...picked it up again onfly for a short distance and back to walking again...on and on...walk, jog, walk, jog.&nbsp; I was wearing the Boston official jacket which was a bit long.&nbsp; And with the phone and water flaskt in each pocket hitting me at the the top of my thigh got to be annoying so I finally held phone and flask in each hand.&nbsp; But that shouldn&#39;t make me feel so sluggish.&nbsp; The logical thing I could think of was that I only got about 5 hours sleep and was on my feet most of yesterday preparing food for the hot-pot dinner last night which by the way was very high in protein and low in carb.&nbsp; [On a side note, it was so fun and nice to have some of our returned missionaries (sisters) over for the hot-pot dinner social!]</p> <p>Anyhow, mentally I was a bit down thinking about the goodbyes coming up early Monday morning when my son and his wife flying back to Japan and I don&#39;t know when I&#39;ll see them again.&nbsp; It&#39;s been fun having them home for the last couple weeks.&nbsp; Well, I had ZERO energy and very lacking in motivation to run.&nbsp; I think it would help if I had someone to run with.&nbsp; I envy the groups of runners, walkers, joggers, cyclists I encountered on the MCT.&nbsp; I realize I&#39;m really a social runner.&nbsp;</p> <p>Ate 4 Bloks at the turnaround (mile 5.6) at the Lone Peak restroom.&nbsp; Took off jacket with the flask and phone zipped in the pockets and wrapped around my waist so my hands were free the last 5Ks.&nbsp; Somehow I snapped out of this funk and ran a 10:27 last mile home.&nbsp; The rest of the day was shopping with my son and his wife...feet so so so tired...no rest for the wicked! :)</p> <p>Awefully slow and lonely splits:&nbsp; 12:09, 10:57, 14:07, 11:37, 12:51, 13:46, 12:40, 14:10, 12:59, 13:44, 10:27.&nbsp;&nbsp; 11 miles in 2:19:31 (this was my St. George Half time!!! SO sad!!!) AP: 12:40</p> Sat, 17 Feb 2018 07:00:00