not so stellar six

Well today was supposed to be a 6 mile tempo but I had a heck of a time keeping the pace.  I was supposed to run 4 @ 9:17 which is not that hard of a pace so I'm not sure what is going on.  I feel like I'm a full minute slower now than I was two months ago!  Is that even possible?  Part of my route was on the same path I ran in the Longleaf triathlon.  So six weeks ago on that path, I ran 3.1 @ 8:49 after a swim bike but yesterday I couldn't even handle a 9:30 pace.  I'm stumped.  My shins and calves have been bothersome but nothing that really affects my runs.  It's a little depressing but I'm trying to stay positive.  At least I'm getting the miles in and I'm very happy to be running again.  It is what it is so I will just keep to the schedule and enjoy the long runs.  Besides, from what I hear the Disney Marathon weekend is a zoo so I hadn't planned on a PR anyway. I'll just run it to run it knowing that Gasparilla is the real race I'm looking forward to. 

Run: 6

mile 1- 10:01

mile 2- 9:36

mile 3- 9:38

mile 4- 13:08 (walked a bit)

mile 5- 9:38

mile 6- 9:48

Forgotten Run

I was so busy yesterday trying to finish up everything that needed to be done before the kids were home for five days, that I completely forgot my run!  That has never happened to me before and I'm glad it was just an easy run that I missed.  I made it up today which I don't think should be a problem for my speed work tomorrow.    I was only supposed to do two miles but the first mile was so miserable I decided just to make it the warm up.  As if a one mile warm up is needed for a whopping two mile run ;o) I'm not sure why the first mile was tough but I just couldn't find my rhythm.  Mile two was great and I wanted to keep running but I made myself stop at three.  I didn't want to push too hard because I know tomorrow is going to be a challenge.

I have decided to do my speed work outside for the first time.  Maintaining my pace has been a problem so I just kept the speed workouts on the mill.  I have a good chance of a miserable run tomorrow but I think it's time I stop taking the easy route.

Run: 3

mile 1-10:23

mile 2-9:26

mile 3-9:24

much needed yoga

1 hour yoga

I was definitely stiff from the 9 miler yesterday so I was looking forward to my hour yoga class.  The class was great with a lot of moves that were new to me.  It certainly  wasn't as easy as usual for me so it really confirmed that I NEED yoga after my long runs.  I hope that incorporating yoga at least one a week and icing every day will help prevent any further injuries *fingers crossed*

Finally a long run

Run: 9 miles @ 10:30

Today was a big jump in mileage for me.  I went from six last weekend to nine today.  I know that's not the smartest way to increase mileage so I was very careful not to push too hard.  I mapped out two water breaks - at 4.5 and 6.5.  The plan worked out very well.  I never felt overwhelmed by the total miles since the water breaks gave me mini milestones.  It was also nice to walk a bit and assess any aches or pains.  My knees, shins and hips all felt great so the ice and stretching have been invaluable. 

 Since I was focused on just completing the miles, I kept a very slow and easy pace.  The first two miles felt great but mile 3 was a little tougher.  By that point, the traffic and fumes of a major road (SR 54) were getting bothersome.  By mile 4, I knew I was close to a break so that kept me going.  The break was back at the neighborhood park and I sipped some Gatorade and walked the park loop.  I was glad that I felt I didn't need the walk break but I wanted to give my knees and shins a bit of a rest to make sure I could finish the run.  It was a big boost to know that I was halfway done and I still felt really good.  Mile 5 was easy but six felt really long.  I hit my water break and was hoping for another boost but mile 7 is when I started to feel the muscle fatigue.  The good news is the next two miles were over before I knew it.  Every time I looked at my watch I would be shocked at how far I'd gone already.  I even started to think my watch was wrong!  I double checked to make sure it was still reading miles instead km not knowing if I had accidentally hit a button :o)  I ended up hitting the nine mile mark about .5 away from home so I was glad that I had a lengthy cool down. 

Once I got home I started to feel pretty bad.  All I wanted to do was lay down but I MADE myself stretch. I was so stiff and achy that it was painful.  I ate, showered and iced then tried to stay active for the rest of the day.  I actually started the Christmas decorations which was an easy way to keep busy since I love doing it so much.  I iced again before bed but I know I'll be pretty sore tomorrow.  

Speed work

The schedule dished out a 5 mile run with 3 @ 9:13.  I didn't think it was going to be terribly hard but the first two miles were strained.  My secret weapon in those mental battles? Ironman 70.3!  That's right, I was just imagining myself running towards the finish line! I know it's corny but hey, it works!  I imagined the whole race and before I knew it I was on my last mile.  I'm such a dork I even got a little emotional just thinking about it :o)  It actually inspired me to do an extra mile.  Since I'm aiming for 9 miles Sunday, I thought an extra mile today might help.  I even contemplated doing seven but I could feel some friction points from my sports bra.  I'm glad I stopped when I did because I ended up with some nice rub burns.  I will definitely be busting out the Body Glide for my next run.

Run: 6 miles

mile 1- 10:27

mile 2- 8:52

mile 3- 9:20 (re-started the mill and water)

mile 4- 9:11

mile 5- 9:59

mile 6- 9:46

Another late night run with my girls!

Schedule called for 2 @ 10:48 but I don't think that is helping me.  We still made it a short, easy run though.

Run: 3.5

mile 1- 10:44 (it was VERY cold so it took awhile to warm up)

mile 2- 10:24 (stashed jackets)

mile 3- 9:54

mile .5- 4:45

I was happy with this.  Still super slow but at least it's a run.  Shins are doing okay still so I think the ice is helping.  Speed work tomorrow has me nervous.

Six at six

Run: 6.2 miles

mile 1- 10:20

mile 2- 10:14 (stopped to stash jacket)

mile 3- 9:41

mile 4- 12:37 (walked one lap around the park)

mile 5- 9:32

mile 6 - 10:44

I got up at 5 am today and headed out at 6:00 into the 40 degree weather - brrrr!  It was a painful reminder that I forgot to buy sufficient cold weather gear last winter.  *Note to self - buy gloves and running headband a.s.a.p.*  I was a little worried about the run because all night I kept waking up to the roaring wind gusts outside.  Barb and I opted to loop the hood instead of venturing out on our original route which would have left us very vulnerable to the wind.  Thankfully, the wind was hardly an issue at all this morning.  In fact, the morning was absolutely beautiful!  Perfect temps for running and the sunrise was an amazing orange, purple and pink!  As much as I am NOT a morning person, I do appreciate the serenity of a sunrise.  I feel like I got to open a present before anyone else :o)  

The run itself was okay.  We kept a steady pace (as slow as it was) but I never really felt like I warmed up for some reason.  I went from the awkward first mile warm up straight to the exhaustion and heaviness of the last mile.  The mileage in between never felt good and easy.  I know it will come, though.  I just need to keep pushing and be patient.  My shins were not as bad this morning and I iced them as soon as I got home.  Well, actually I took a scalding 30 minute shower to thaw myself, then I iced them.   I know, I know,  40 degrees is hardly frigid but San Diego and Florida are the only climates I've lived in.  I've been in Florida so long that if it's not hot enough to melt my skin, I get a chill! LOL

So I've accomplished all my mileage this week and then some.  Total miles this week: 16.5.

Extra miles!

Running off the goods ;o) So yesterday I made super yummy banana muffins from some too ripe bananas no one was going to eat.  They were so delicious in fact, that I ate several throughout the day *tsk, tsk, I know*  I tried to sugar coat my glutton with the reminder that I used whole wheat flour but the reality is that the muffins were the only things sugar coated.  Brown sugar to be exact.  So when my girls called for a 9pm run, I couldn't refuse.  

It was a short run mainly because it was really hard.  The air was thick with humidity and my legs felt so heavy.  Not to mention I had a "funny in my tummy."  Dinner was 2.5 hours earlier but  it was sittin like a lead brick.  What was most discouraging is that I felt like I was running in the low 9's but we were barely breaking a 10mm!  Thankfully, we ended up with negative splits but overall it was a s-l-o-w run. Boo.  The biggest bummer is that my shins were KILLING me.  I stretched and iced them after the run but they still hurt.  I think I need to ice them several times every day.  Geez, I just got over  my knee injury and now this. Grrr!  Any suggestions for calf/shin stretches or remedies?  For now it will just be ice, ice, ice.

Run: 3.34

mile 1- 9:55

mile 2- 9:50

mile 3- 9:33

avg. - 9:46

Run + Yoga = Happy Me

For starters, it was a mill run and I always feel like I'm cheating when I use one.  Even though I used a 1% incline and paced a little faster than I needed, I knew it was easier than an outdoor run.  Don't get me wrong, it wasn't EASY, just easier.  My legs felt strong but my calves are still knotting up and my shins are achy.  It is the weirdest thing because I've never had these issues before and I don't know where they came from.  The speed was comfortably hard and I didn't feel like I had to push too much so that was nice.  The last mile though, I was ready to be done.  I was just so hot.  

I went directly from the mill to a half hour yoga class.  It's a beginner yoga which is probably a little too easy for me normally but it worked out perfectly for a post-run, fatigued body.  I hope to continue this Wednesday routine and maybe squeeze in a longer yoga on Monday's after my Sunday long runs.   Next up, six on Sunday.  

Run: 5 miles - 2 x 1800 @ 8:41, 800 recovery jog

mile 1- 9:50

mile 2- 8:25

mile 3- 9:33 (800 @ 9:40, restarted the mill, 800 @8:34)

mile 4- 9:17  (800 @ 8:34, final 800 recovery)

mile 5- 9:40

*yawn*

schedule: 2 @ 10:48

run: 2 @10:00

nothing exciting.

Not six but still happy

Run: 5.25 miles

mile 1 - 9:48

mile 2 -10:49 (intersection)

mile 3 - 10:15

mile 4 - 10:30

mile 5 - 10:52 (intersection)

avg - 10:27

I was supposed to run 6 @ 10:48 so I fell a little short.  I need to start planning my routes because my guess-timations aren't even close! LOL  I'm just happy I got the run in at all.  I had planned to go early Sunday morning but a sick child kept me up most of the night.  Then the afternoon just flew by so my new plan was to run after I made dinner.  That would have been a great plan a few weeks ago before the time change but now I was faced with running by myself in the dark.  Um, no thanks.  Shannon and Barb were planning a run at 8:30 so I joined in.  It ended up just being Barb and I and it was a great run.  The weather was nice and chilly so I was a happy camper!  The only problem is that I miscalculated the route and we tried to pick some extra mileage on a side street but it just wasn't enough.  I'm not too worried though.  Wednesday's speed work will more than make up for the lost 3/4 mile :o)

St. Anthony's Triathlon

I'm about 80% sure I am going to do this race.  Registration doesn't open until December so I have a few weeks to convince myself to commit.  The only problem is my pesky little fear of the water.  So far my races have been in pretty shallow water just off the beach but St. Anthony's is a whole new ball game.  

This is the deep, dark water of Tampa Bay just off the St. Pete Pier - eeks!  Just looking at this photo makes my face flush hot with panic.  I signed up for my first tri hoping that I would face and overcome my fear but that hasn't really been the case.  Maybe this race, in this water is what I need.  Or maybe I'll just panic and drown.   There's not a big "gray" area between sink or swim ;o)

 It's also a HUGE race - 4000 athletes + relays.  It's a Ironman World Championship qualifier so the pros will be there.  It would be amazing to be a part of the same race as the best of the best.  You certainly don't get an opportunity like this in many (if any) other sports.   

Time for an '09 plan!

Okay, I finally sat down to put together next year's race schedule.  I would love to participate in all the events I did this year again but I also have some new races to add.  So many races, so little time! LOL  So far, this is my tentative list...

JANUARY

1/10  Disney Half Marathon

FEBRUARY

-open

MARCH

3/1  Gasparilla Half Marathon

3/14  Armadillo 10k

APRIL

4/4  Iron Girl 10k

4/26 St. Anthony's Olymipic Triathlon (the swim is terrifying me already)

MAY

5/9 Disney's Muddy Buddy

5/10 Mother's Day 5K

TBA  Secret Service 5k

5/17 Florida Ironman 70.3 (this is still a HUGE "maybe")

JUNE

6/14 Dunedin Sprint Triathlon

JULY

TBA  MPM Sprint Triathlon

AUGUST

TBA  Tarpon Sprint Triathlon (this is a maybe, the bike course was awful so I may pass)

SEPTEMBER

TBA Sand Key Triathlon

9/26 Disney Expedition Everest

OCTOBER

Longleaf Olympic Triathlon

Race for the Cure 10K

NOVEMBER

Turkey Trot

Obviously some of the months (May, in particular) I have to make adjustments but this is a good guideline. 

back on schedule

Tuesday - I woke up with a VERY sore throat so I decided to forego the swim I had planned.  Rest day.

Wednesday  - schedule called for a 5 mile tempo with 3mi @9:13.  It did not go well.  The weather was nice and cool but after one neighborhood loop (a little over 1.5) I was done.  I felt like I had an elephant on my chest and I couldn't manage to maintain a steady pace for anything.  I think the combination of my lingering cold, lack of sleep and overall anxiety about the election was not good pre-run mojo. Instead of suffering for another loop, missing my target tempo and wearing myself out, I decided to just go home and make up the run another time.

Thursday - makeup run! I had to use the mill at the Y since my little munchkin was home.  I completed the run and my tempo was on target. Happy day.  It wasn't easy but it was a much better run than what I could've accomplished outside.  Although the weather is ideal, I'm going to use the mills for the first few weeks of my training for two reasons (1) to help with pacing while I get the feel for it back (2) the mills are easier and I could use the help since I'm essentially starting over after two weeks off.

Run: 5 miles

mile 1 - 9:55

mile 2 - 8:55

mile 3 - 8:59

mile 4 - 9:31 (restart the mill and water)

mile 5 - 9:49

The run had a rocky start thanks to some ill fitting clothing.  New training attire is definitely on my list to Santa.  My pants were falling down for the first mile until the sweat spackled them to my a$$. In addition, my sports bra was too big (what a sad statement) so that got a little painful after a while.  Luckily, by mile two I was in a nice rhythm.

The NEW First Week of Half Marathon Training

Finally, I'm back! Damn it feels good to run again!  Since I missed the first two weeks of my training schedule, I got a new program.  So I have to get through TEN weeks, THREE holidays and FLU & COLD season for my race.  If I'm honest... I'm nervous.  There is no room for an injury or sickness. So to my body, consider this ample warning - no colds!  I believe Zicam will be my new best friend :o)

Now for my workout!  I followed the schedule and did a whopping TWO miles!  I know, be impressed :o)  I could not, however, manage the 10:48 pace.  Is that pace still considered "running?"  Anyway, I just couldn't bring myself to drag out two miles for over 20 minutes.  I don't possess that kind of patience.  I did try and run s-l-o-w-l-y though.

Run: 2 miles

mile 1- 9:33

mile 2-9:31

Lower Body Strength Training (easing back into it)

-leg ext

-leg curls

-DB dead lifts

-abs

The run felt very good.  I had no idea what it would be like after two weeks of zero training.  I warmed up with a walk for a few minutes and stretched like a good girl.  My legs felt great but I was out of breath.  I'm certain my cold is to blame for that, I'm not quite 100% yet.  I did have some serious lactic acid build up at 1.2 miles - in my quads, tush and flanks.  Guess that means there are muscles under all that flab ;o)  It was annoying but in a good way. I've come to realize I like the discomfort of training.  I look forward to it.  Anyway, I'm so happy to be training again and I look forward to a good, long run Sunday.