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Archive for March, 2011

WIND

49 degrees here in NE today–but feels like 20s or 30s with the wind.  Please Please Please let there be NO WIND on raceday. This is how I look (red hair and all) in the wind.

 
Met the ladies, N and L,  at Thompson Park for 4 miles today–glad to have the company. 

I ended up wearing my cold gear–but ditched the jacket 2 miles in.  We started out strong and kept it there–a tempo run.  L had her longest run ever (11 +) yesterday so running fast was hard, but she did it.  Whoo–hoo–look at those negative splits. 

Split
Time
Distance
Avg Pace
Summary 00:36:55 4.00 09:13
1 00:09:30 1.00 09:30
2 00:09:27 1.00 09:27
3 00:09:16 1.00 09:16
4 00:08:38 1.00 08:38

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4 on TM before running out to a day filled with BOY activities.  I was happy to get the run in even if it was on the TM.  I hit my groove at mile 3, but if I wanted to shower before running off for the day–4 was it.

Today’s Song, New Age Girl, Deadeye Dick

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10 on TM

Ran Ran/Walked  10 on TM today–I am so pissed at myself.  It was COLD here in the NE today—-25 degrees with a windchill of 17-35 mph.  I can try to blame my anger over this awful run on Mother Nature, but it is my own fault.  I should have sucked it up–there are only 3 weeks left before the race and I do NOT feel prepared.  Isn’t the whole idea of training and re-reunning a race that you actually improve.  Well, I do not feel like I have improved.  
Once I got my mind mentally wrapped around doing 10 on the TM, I jumped in with a positive attitude.  I loaded up “Eat, Pray, Love” on Netflix, placed my water and iPod next to me, and covered up the display with a dish towel–I was all set.  
Not even 40 minutes into the run–I felt like I “HAD” to walk—I could not run 10 on the TM.  I am not a happy camper right now.

Next Saturday we have a 13.1 race training run planned.  I think Con is going to have to miss Sat morning soccer practice so we can actually do the run–I think I am going to have to switch some runs around this week, just to give me back some confidence.

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I had the opportunity to run outside with a friend today after strength training at the Y, but is was COLD, and DREARY, and flurries of snow were still coming down.  I actually backed out—YES, I AM LAME.  I imagined that running on the TM in shorts and my sports bra while watching my DVR’d The Good Wife would be better—Boy, was I wrong.

The rule is OUTSIDE v TM–OUTSIDE wins!  It was not that cold.  It was 35—and although, I had put my cold gear away already (last Friday it was 70 degrees), I should have sucked it up and gotten my butt out there.  Mentally I was so done with the cold.  40-50 degrees is OK–but 35, windy, overcast, and snow flurries beat me today.

Of course after banging out the 5 painfully on the TM, the sun breaks through the clouds and shines like it is a beautiful spring day.

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5 in Thompson today with L and Ni–missing Na today.  We keep it steady the whole run–nice tempo run (except for mile 3 where we were slowing down–my fault, I needed to catch my breathe).  I felt sluggish today—no pain, legs felt good, just body weary.

Windy—but we were shielded from most of it on the rugby track.  We decided to head off the track at mile 4 for a much needed change of scenery.   Surprisingly we kept the last mile strong despite the wind from 4-4.5 miles.  At 4.5 miles when we changed direction, it was like magic–NO WIND–nothing.  It is weird how that happens.  It was not like the wind changed directions or was coming at us from a different direction–it just stopped.  I felt strong that last 1/2 mile-but then again I was running to my car 🙂

Topic of discussion today–potty breaks and chia seeds, which seem to go hand in hand.

Here were our splits:

Split
Time
Distance
Avg Pace
Summary 00:51:25 5.09 10:06
1 00:10:07 1.00 10:07
2 00:10:04 1.00 10:04
3 00:10:15 1.00 10:15
4 00:10:06 1.00 10:06
5 00:10:05 1.00 10:05
6 00:00:46 0.09 08:41

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Headed out in the neighborhood for 4 recovery miles.  Was planning on “just running” and not thinking about running—if that makes sense.  I felt good after yesterday SLOW 12.  I have been worrying about my knees–both have felt twitchy lately, but thankfully NO PAIN–just twitchy (if you know what I mean).
Anyway, I though I would do the hit route in my neighborhood–it is exactly 4 miles.  The first mile felt good, but imagine my surprise to see my HR went up to almost 200—whooooo there.  That can’t be right.  Normally, I will spike a HR of 160 in the beginning of my run and then once I get my groove on it goes down to an avg of 140 (since I am on a beta blocker for high BP [genetics]–the high rate was even more of a shocker).  I felt fine and if I did not seen it in the garmin data, I would have never know.  Guess I better keep an eye on that.
Split
Time
Distance
Avg Pace
Summary 00:41:48 4.00 10:26
1 00:10:13 1.00 10:13
2 00:10:07 1.00 10:07
3 00:10:57 1.00 10:57
4 00:10:26 1.00 10:26


Today’s Song, Moving On, All American Rejects, 
http://www.youtube.com/watch?v=XleOkGsYgO8

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12 Miles today.  We planned on slow running the entire 12 (no walk breaks).  Our plan was 11-12 min miles, but as always I started out too fast <10—I felt great.  Con had to stop me and tell me to tone it down.  For the first time ever–the first 2 miles were my best.  Not necessary the best time, but I felt great.  I got into my groove right away instead of at mile 2-3.  I thought I could run forever—until I hit mile 5.

The Manasquan Reservoir is beautiful, but any looping and I think I am a goner.  My mind focusing on “having to do it all over again” and I am lost.  Funny enough, Con said the same thing to me in the car on the way home.  Next week for our 11 we are going to pick an out and back or long route with no looping.   

I focused on my form with the run and when my right knee started to feel twingy, I really tried to relax my extremities as Danny Dreyer advises.  I think the most effective Chi movement today for me on my run was “peeling” my feet up and focusing on a mid strike (full strike) when landing.

The most difficult pieces were posture and lean. I just do not have those down at all.

Even though our pace is where we planned–I  can’t help but think—I am soooo slow!  Others can bang out 7-8 min miles with no problemo–my typical 10:30 pace is hard enough, but add any extra mileage on and I might as well be walking.  I think I walk a 12-13 min/mile.  I really want to do better in the 1/2 this year; my pace last year was 10:40–you can read about my run last year HERE.

Split
Time
Distance
Avg Pace
Summary 02:12:23 12.01 11:01
1 00:10:27 1.00 10:27
2 00:11:30 1.00 11:30
3 00:11:15 1.00 11:15
4 00:11:28 1.00 11:28
5 00:11:13 1.00 11:13
6 00:11:04 1.00 11:04
7 00:10:57 1.00 10:57
8 00:10:37 1.00 10:37
9 00:10:51 1.00 10:51
10 00:10:52 1.00 10:52
11 00:11:12 1.00 11:12
12 00:10:44 1.00 10:44
13 00:00:06 0.01 13:06

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