Happy February 1st!
Total Miles run in January: 94.55
Total time spent running: 15 hours & 43 minutes
First run of January: 1/2/12
01/02 – 01/08:
Miles run: 23.67
Time spent running (h:m:s): 4:23:30
01/09 – 01/15:
Miles run: 21.64
Time spent running (h:m:s): 3:43:35
01/16 -01/22:
Miles run: 13.13
Time spent running (h:m:s): 02:07:55
01/23 – 01/29:
Miles run: 30:73
Time spent running (h:m:s): 05:16:56
01/30 – 01/31:
Miles Run: 5.38
Time spent running (h:m:s): 0:52:29
What did I learn in January:
Proper fueling is key especially for my long runs. My long last Sunday of 10 miles almost killed me and I’m still recovering from it because I didn’t eat well and didn’t hydrate like I know that I should have before a long run. 10 miles is a long way, a really long way. I ran it and ran the whole thing but I know I could have done better if I had been better fueled.
Next long run is this Sunday, 11 miles. I plan to be more prepared for this run.
Showing posts with label Training. Show all posts
Showing posts with label Training. Show all posts
February 1, 2012
January 30, 2012
Week 4 Long Run...
O.M.G. 10 miles on Sunday for week 4 long run. Where do I start for this run? It was a tough one and I’m very tired today. So tired that I over slept by an hour this morning and that never happens to me. I might over sleep by 10 or 15 minutes when avoiding the alarm clock but his was a holy moly, it’s 6am and I should have been up at 5 for work. Hubbs had to get up, dressed and out the door in 15 minutes so he wouldn’t be late for work. Poor guy, if I don’t get up, he doesn’t get up. It’s been that way for years. He relies on me to be his alarm even though I have begged him for years to get his own alarm clock so I don’t have to wake up when I’m not working but so far nothing doing.
Anyway, since yesterday was Sunday and my time constraints aren’t as tight as when I run after work and I could actually run in the daylight (no headlamp or reflective vest needed) I convinced Hubbs to take me up to Garcia Bend Park in the Pocket area of South Sacramento. From the park you can access the levee. It’s paved on top and goes for miles…or so we thought. Turns out part of it is paved but part of it is gravel and it doesn’t go for miles. They’ve blocked off a section to the north of the park so I had to run the same section several times to get my 10 miles. But it was still a very nice treat to get out of my regular running routes and try something new. Plus another runner complimented me on my favorite hot pink Nike running skirt.
The levee runs along the Sacramento River and it was a beautiful run. We got to see ducks, hawks, humming birds and some huge, expensive houses. There were also a few boats on the river and across the river is a road that is popular with motorcyclists, so we got to see lots of bikes. We didn’t get out to the park until almost 1pm so the temps were in the mid 60’s. I really prefer the temps to be lower in the low 50’s for a good run but there are trees along the trail so it wasn’t too hot.
At about 5miles I tried Gu for the first time. Let’s just say the consistency was…interesting. It was gooey and weird but the taste wasn’t too bad. I tried strawberry banana. I was nervous that it was going to upset my stomach during my run but it really didn’t. I did get a bit of indigestion after I ate it but I’m coming to realize that I have to take pepcid before I run and no food at least two hours before I run, otherwise the heart burn is unbearable. This wasn’t unbearable, just a few burps and some burning in my throat.
I also carried my Amphipod water bottle for the first time in a long time. I don’t like to carry it much because I’m built like Olive Oil on top and have skinny arms with almost no muscle on them. After a while the 12oz of water gets heavy and I don’t want to carry it. Plus most of the time, it’s cold out and I don’t really want water during my run so I just don’t take it. But it has a pocket on it and I need the pocket to put my ID, car key and Gu in. It worked really good for holding stuff and due to the higher temperatures, I actually drank all the water. And then drank 16 more ounces when we got back to the car. I did lean that I have to close the top on the Amphipod otherwise, I end up splashing water all over myself.
During the run, I have to tell you, I was tired after about mile 6 and by mile 8 I was very irritable. Poor Hubbs is on his bike trying to distract me with chatter and I kept wondering if I could keep running and choke him out at the same time. Poor guy, he just wanted to help. After I finished up, did a cool down walk and stretched, we headed over to the nearest gas station because the gas light was on in the Subaru. I think I had enough gas to get us home but since there is no gas stations between Pocket and where I live and it’s about 20 – 25 miles I didn’t want to push it and run out of gas. Across the road from the gas station is a McDonalds. I’m not really a Mickey D’s kind of girl but they have huge iced tea (unsweetened) for $1 and I was so thirsty. And I was starving. I asked Hubbs is he wanted to split some fries with me and was told no, that he wanted his own. Fine by me, I needed salt (and grease apparently)! So we got two huge drinks and two medium fries. After the fries were gone we both agreed we should have ordered larges. They were soooo good. Totally worth the 300 plus calories.
Here’s my splits:
Lap: Time: Distance: Avg. Pace:
Summary 1:46:51.6 10.02 10:40
1 10:19.9 1.00 10:20
2 10:10.5 1.00 10:11
3 10:37.2 1.00 10:37
4 10:34.6 1.00 10:35
5 10:40.5 1.00 10:41
6 10:49.8 1.00 10:50
7 10:41.3 1.00 10:41
8 10:58.1 1.00 10:58
9 10:56.6 1.00 10:57
10 10:49.1 1.00 10:49
11 :14.0 0.02 10:15
Where I went wrong: I didn’t eat a very good meal in the morning, I waited too long to run after I ate and I was hungry for lunch when I went out (read that as no proper fueling) and I didn’t drink enough water before my run either (poor hydration). I know better than this but I did it anyway and really I paid the price afterward. I spent the rest of the night trying to fill my hollow leg. I ate a little of everything in the house. And I had a horrible headache for most of the night. This is typical for me when I get dehydrated.
So lesson learned, I hope. Sometimes it takes a couple of times before I really learn. I’m stubborn that way.
Anyway, since yesterday was Sunday and my time constraints aren’t as tight as when I run after work and I could actually run in the daylight (no headlamp or reflective vest needed) I convinced Hubbs to take me up to Garcia Bend Park in the Pocket area of South Sacramento. From the park you can access the levee. It’s paved on top and goes for miles…or so we thought. Turns out part of it is paved but part of it is gravel and it doesn’t go for miles. They’ve blocked off a section to the north of the park so I had to run the same section several times to get my 10 miles. But it was still a very nice treat to get out of my regular running routes and try something new. Plus another runner complimented me on my favorite hot pink Nike running skirt.
The levee runs along the Sacramento River and it was a beautiful run. We got to see ducks, hawks, humming birds and some huge, expensive houses. There were also a few boats on the river and across the river is a road that is popular with motorcyclists, so we got to see lots of bikes. We didn’t get out to the park until almost 1pm so the temps were in the mid 60’s. I really prefer the temps to be lower in the low 50’s for a good run but there are trees along the trail so it wasn’t too hot.
At about 5miles I tried Gu for the first time. Let’s just say the consistency was…interesting. It was gooey and weird but the taste wasn’t too bad. I tried strawberry banana. I was nervous that it was going to upset my stomach during my run but it really didn’t. I did get a bit of indigestion after I ate it but I’m coming to realize that I have to take pepcid before I run and no food at least two hours before I run, otherwise the heart burn is unbearable. This wasn’t unbearable, just a few burps and some burning in my throat.
I also carried my Amphipod water bottle for the first time in a long time. I don’t like to carry it much because I’m built like Olive Oil on top and have skinny arms with almost no muscle on them. After a while the 12oz of water gets heavy and I don’t want to carry it. Plus most of the time, it’s cold out and I don’t really want water during my run so I just don’t take it. But it has a pocket on it and I need the pocket to put my ID, car key and Gu in. It worked really good for holding stuff and due to the higher temperatures, I actually drank all the water. And then drank 16 more ounces when we got back to the car. I did lean that I have to close the top on the Amphipod otherwise, I end up splashing water all over myself.
During the run, I have to tell you, I was tired after about mile 6 and by mile 8 I was very irritable. Poor Hubbs is on his bike trying to distract me with chatter and I kept wondering if I could keep running and choke him out at the same time. Poor guy, he just wanted to help. After I finished up, did a cool down walk and stretched, we headed over to the nearest gas station because the gas light was on in the Subaru. I think I had enough gas to get us home but since there is no gas stations between Pocket and where I live and it’s about 20 – 25 miles I didn’t want to push it and run out of gas. Across the road from the gas station is a McDonalds. I’m not really a Mickey D’s kind of girl but they have huge iced tea (unsweetened) for $1 and I was so thirsty. And I was starving. I asked Hubbs is he wanted to split some fries with me and was told no, that he wanted his own. Fine by me, I needed salt (and grease apparently)! So we got two huge drinks and two medium fries. After the fries were gone we both agreed we should have ordered larges. They were soooo good. Totally worth the 300 plus calories.
Here’s my splits:
Lap: Time: Distance: Avg. Pace:
Summary 1:46:51.6 10.02 10:40
1 10:19.9 1.00 10:20
2 10:10.5 1.00 10:11
3 10:37.2 1.00 10:37
4 10:34.6 1.00 10:35
5 10:40.5 1.00 10:41
6 10:49.8 1.00 10:50
7 10:41.3 1.00 10:41
8 10:58.1 1.00 10:58
9 10:56.6 1.00 10:57
10 10:49.1 1.00 10:49
11 :14.0 0.02 10:15
Where I went wrong: I didn’t eat a very good meal in the morning, I waited too long to run after I ate and I was hungry for lunch when I went out (read that as no proper fueling) and I didn’t drink enough water before my run either (poor hydration). I know better than this but I did it anyway and really I paid the price afterward. I spent the rest of the night trying to fill my hollow leg. I ate a little of everything in the house. And I had a horrible headache for most of the night. This is typical for me when I get dehydrated.
So lesson learned, I hope. Sometimes it takes a couple of times before I really learn. I’m stubborn that way.
January 27, 2012
Oops!
When I run during the week, my runs are dark. I don’t get home until after 5pm and by the time I’m out the door it’s almost dark. Don’t worry, I’m dressed for the dark. My running tights have reflective do-hickies on them, I wear a reflective vest and I also wear a head lamp. I’ve had a few close calls with cars and it’s gotten to the point that I will flash my headlight into a vehicle if I think they don’t see me.
Granted I do run in the street but in the neighborhoods I run in the sidewalks are generally a mess and there aren’t enough street lights for me to be able to see if the sidewalk suddenly slopes for a driveway which means I chance a sprained ankle every time I run on the sidewalk. But for the most part where I run is pretty quiet so there aren’t many cars and I stay as much as possible on the shoulder or in the bike lane. I also never wear headphones and I run against traffic so I can see oncoming cars.
I know there are people who don’t agree with the way I run and that’s fine. To each their own. My point is that it’s dark. There really aren’t enough street lights to see by and my headlight comes in handy for the really dark sections where the street lights are often out or just don’t exist.
Ok, so you get the picture. It’s dark, I’m reflective. I told you that story to tell you this story. The other night I’m about 4 miles into a 5 mile run and headed back to the house. Millers Creek Road is one of those dark sections. On one side of the street you have low income housing and on the other side you have an primary school. The school itself is lit up but the part by the road is an unlit field. The low income housing has good lighting in their parking lot but it’s in the middle of the complex with the houses around the outside and along the street. Millers Creek is dark, really dark and I generally go as fast as I can because it’s kind of creepy, especially in the winter when we have fog because it’s really quiet and no one is out at all. Millers Creek = Creepy.
Of course I happen to be on Millers Creek when, in the dark, I accidently kick a rock I couldn’t see…because there isn’t any light. I hear it skip a couple of times not really thinking anything of it. It happens from time to time.. and then Wham! The freaking rock hits a car. OMG! And because it’s so dark I don’t know which car it hit or where it kit. I felt so bad!
I did stop and try to figure out which car it was but after a while I just gave up and finished up my run. I really hope that I didn’t cause any damage to someone’s car. I know how I am about my car and keeping it as nice as possible for as long as possible. So if your car was parked on Millers Creek and some jerk kicked a rock into last week, I’m soooo sorry!
Granted I do run in the street but in the neighborhoods I run in the sidewalks are generally a mess and there aren’t enough street lights for me to be able to see if the sidewalk suddenly slopes for a driveway which means I chance a sprained ankle every time I run on the sidewalk. But for the most part where I run is pretty quiet so there aren’t many cars and I stay as much as possible on the shoulder or in the bike lane. I also never wear headphones and I run against traffic so I can see oncoming cars.
I know there are people who don’t agree with the way I run and that’s fine. To each their own. My point is that it’s dark. There really aren’t enough street lights to see by and my headlight comes in handy for the really dark sections where the street lights are often out or just don’t exist.
Ok, so you get the picture. It’s dark, I’m reflective. I told you that story to tell you this story. The other night I’m about 4 miles into a 5 mile run and headed back to the house. Millers Creek Road is one of those dark sections. On one side of the street you have low income housing and on the other side you have an primary school. The school itself is lit up but the part by the road is an unlit field. The low income housing has good lighting in their parking lot but it’s in the middle of the complex with the houses around the outside and along the street. Millers Creek is dark, really dark and I generally go as fast as I can because it’s kind of creepy, especially in the winter when we have fog because it’s really quiet and no one is out at all. Millers Creek = Creepy.
Of course I happen to be on Millers Creek when, in the dark, I accidently kick a rock I couldn’t see…because there isn’t any light. I hear it skip a couple of times not really thinking anything of it. It happens from time to time.. and then Wham! The freaking rock hits a car. OMG! And because it’s so dark I don’t know which car it hit or where it kit. I felt so bad!
I did stop and try to figure out which car it was but after a while I just gave up and finished up my run. I really hope that I didn’t cause any damage to someone’s car. I know how I am about my car and keeping it as nice as possible for as long as possible. So if your car was parked on Millers Creek and some jerk kicked a rock into last week, I’m soooo sorry!
January 25, 2012
What I think about when I run...
Due to incredible laziness on Sunday, I moved my long run to last Monday night after work. Normally I prefer to do my long run on Sunday when I have more time and am not tired from being a work all day but since I wussed out on Sunday to watch/sleep through the football play offs, I figured I better suck it up and get my long run done on Monday.
Thankfully, Monday was fairly busy at work which actually helps me stay motivated to run. If it’s a slow, quiet day I find I’m really tired and sleep at the end of the day and just want to crash on the couch. But the busier, more crazy days are the ones I love. I’m more energetic, happier and more motivated to get things done when I get home.
My training is loosely based on a training plan that I got from Runner’s World. I’m currently in week 3 of the plan and my long run should have been 5 miles Sunday. But I like to increase my long runs by a mile each week. First week was 7, second week was 8, so third week was 9. I’ve never run 9 miles before. The last long run I did before I crashed and burned between Thanksgiving and Christmas was 8.5 miles, so I pretty much knew that I could run 9 miles. But I was still nervous about doing it.
I got home from work about 5:15 and Hubbs friend had stopped by, so I said hi and quickly changed my clothes. Hubbs friend asked how long my run was going to be and when I said 9 miles he laughed and said I was crazy. I’m crazy?! He’s a Marine! Those guys are crazy! 9 miles is nothing compared to what he’s done and seen. Of course he asked me what my best 5k time is and then bragged that his was 20:something…7 years ago! LOL
While I was still at work on Monday, I started thinking about what I think about when I’m running. Blank, I’m blank. I have no idea what I think about when I run. I pretty much let my mind wander where it will and try not to dwell on any pain or discomfort that I might be having. I’ll be honest, the first mile to mile & a half are terrible and I wonder every time why I do this to myself. But after that my muscles loosen up and things start to flow and it’s about that time that I start having my “deep” thoughts. But what I think about I have no idea.
For Monday, since I had 9 miles to think about stuff I thought about what I think about when I run. I wondered what I think about. Then I had some great ideas that would make for awesome posts. And then I forgot the awesome ideas. Grrrr. I guess my running is my brains time to just wander around, think about my day, de-stress, go over things that bother me and work out my problems. It’s nothing earth shattering. But when my runs are over, I feel good. Even if it’s a bad run, I still feel good. I’m happier and more relaxed then if I’d had a massage or gone shopping.
The only specific thing I really remember thinking was right about the 5 mile mark. I was thinking about last April when I was first starting the Couch to 5k program. I remember being so intimidated by the 20 min run with no breaks. I was scared. I was scared I couldn’t do it, that I’d embarrass myself, that I’d fail. But there I was, about 9 months later, gliding along, almost effortlessly in the middle of a 9 mile run. At 5 miles I’d already been running for more than 50 minutes without a break and didn’t need a walk break. I was really and truly humbled by what my body can do.
Thankfully, Monday was fairly busy at work which actually helps me stay motivated to run. If it’s a slow, quiet day I find I’m really tired and sleep at the end of the day and just want to crash on the couch. But the busier, more crazy days are the ones I love. I’m more energetic, happier and more motivated to get things done when I get home.
My training is loosely based on a training plan that I got from Runner’s World. I’m currently in week 3 of the plan and my long run should have been 5 miles Sunday. But I like to increase my long runs by a mile each week. First week was 7, second week was 8, so third week was 9. I’ve never run 9 miles before. The last long run I did before I crashed and burned between Thanksgiving and Christmas was 8.5 miles, so I pretty much knew that I could run 9 miles. But I was still nervous about doing it.
I got home from work about 5:15 and Hubbs friend had stopped by, so I said hi and quickly changed my clothes. Hubbs friend asked how long my run was going to be and when I said 9 miles he laughed and said I was crazy. I’m crazy?! He’s a Marine! Those guys are crazy! 9 miles is nothing compared to what he’s done and seen. Of course he asked me what my best 5k time is and then bragged that his was 20:something…7 years ago! LOL
While I was still at work on Monday, I started thinking about what I think about when I’m running. Blank, I’m blank. I have no idea what I think about when I run. I pretty much let my mind wander where it will and try not to dwell on any pain or discomfort that I might be having. I’ll be honest, the first mile to mile & a half are terrible and I wonder every time why I do this to myself. But after that my muscles loosen up and things start to flow and it’s about that time that I start having my “deep” thoughts. But what I think about I have no idea.
For Monday, since I had 9 miles to think about stuff I thought about what I think about when I run. I wondered what I think about. Then I had some great ideas that would make for awesome posts. And then I forgot the awesome ideas. Grrrr. I guess my running is my brains time to just wander around, think about my day, de-stress, go over things that bother me and work out my problems. It’s nothing earth shattering. But when my runs are over, I feel good. Even if it’s a bad run, I still feel good. I’m happier and more relaxed then if I’d had a massage or gone shopping.
The only specific thing I really remember thinking was right about the 5 mile mark. I was thinking about last April when I was first starting the Couch to 5k program. I remember being so intimidated by the 20 min run with no breaks. I was scared. I was scared I couldn’t do it, that I’d embarrass myself, that I’d fail. But there I was, about 9 months later, gliding along, almost effortlessly in the middle of a 9 mile run. At 5 miles I’d already been running for more than 50 minutes without a break and didn’t need a walk break. I was really and truly humbled by what my body can do.
January 19, 2012
Training Report
Training Update for The Shamrock'n 1/2 Marathon...
I started training for my 1/2 a few months ago when I signed up to run Shamrock'n on 11/1/11. I signed up the day the it became available. I trained diligently for the first 4 weeks and even ran a 10k on Thanksgiving morning. But then stuff with my family went sideways and work pushed me even further off course. I was traveling back to the bay area twice a week between Thanksgiving and Christmas either for my family drama or for Hubbs family drama and work was super busy and I never got off at the same time twice. I was working late, going in early...and really didn't have the energy to train between the family drama and work. So I didn't, I didn't train one little bit. I think I got in two runs for all of December.
My longest run prior to all the happy fun time was 8.5 miles. I was pretty happy with those 8.5 miles. They were long but I did them and I was looking forward to longer runs. My goal was to run about 20 miles pre-1/2 marathon so that 13.1 miles would be a cake walk. But life got in the way. Stupid life.
Since Christmas, family drama and work have died down to a more manageable level. I started my training back up at the first of the year. My long runs are scheduled for Sundays. First Sunday back was 7 miles and I wasn't sure it wasn't going to kill me. But it didn't and while it wasn't great, it wasn't horrible either. I am not designed to be a speedster, slow and long are my style. But I just couldn't get into the rhythm of the run but I didn't give up and I got through it.
Second Sunday long run was just this last Sunday. 8 miles. It was good, really good. Before my break I was running my long runs at about an 11 minute mile. Not horrible but long runs are supposed to be long and slow. The point is to teach your muscles you can go a long ways. I get that. But after last week when I really tried to push my pace time more toward 10:15 pace on my short runs and actually do tempo runs, my pace was a bit different for my long run. My average pace for the 8 miles was 10:28 per mile. That's 30 seconds faster then normal. And I felt good for the entire run, despite the wind coming in out of the west.
I guess those tempo runs are paying off. I'm loosely following a training schedule that I got from Runners World and this coming Sunday is supposed to be a short run because they have a 5k race scheduled for Saturday. But I won't be racing. Right now I can't afford to pay to race and I'd rather push the schedule so that I'm running further then the 10 miles the plan calls for before the race. I don't want to over train but I don't want to surprise my body with an extra 3 miles it's never run before on race day. I've always trained further then the actual race I'm running. That way I feel more prepared then I have to be and I tend to enjoy the race more...I hope.
13.1 miles is kind of scary. Honestly, race day is scary for me. Even for a 5k I find myself standing at the starting line wishing I hadn't signed myself up for this torture but after the first mile, I generally start to enjoy myself. And I'm sure that history will repeat itself for this race too.
November 7, 2011
Weekend Recap...
I got waylaid by one of these ugly little guys (and a few million of his friends I'm sure)...germs. Friday afternoon I started getting a sore throat and ended up spending all most my entire weekend in bed (and not in a fun way). I was sick. Wasted my whole weekend. And of course I'm all better to be back to work today. Lucky me (Sarcasm).Anyway, since I officially signed up and got a spot in the Shamrockn' Half this March I started my half marathon training last week. I got in half my runs but missed 4 miler on Saturday and my long run on Sunday due to illness and migraine, such a lovely combo.
But I did manage to pull it together on Sunday evening enough to do some laundry, clean the kitchen and grocery shop. I also made it up to the local big box sports retailer and got a reflective vest to wear over my running gear. With the time change and all it’s going to be dark before I can get home and run in the evenings now. I run where there is street lights but it can’t hurt to have a little extra to make sure cars see me in the dark.
I picked up one of these bad boys for $25, a Nathan Streak. I can’t believe I had to pay $25 for a very flimsy vest that’s basically some mesh and Velcro. It kills me to pay that kind of money for something so small. But I did. Safety first, right?
Technically, today is a rest day in my training plan but since I didn’t run over the weekend according to plan, I’m planning on getting a run in tonight. Nothing major, maybe 3 or 4 miles depending on how I feel after work. But based on the way that work is going today, I’m going to need a major stress buster tonight.
Subscribe to:
Posts (Atom)