the week in running
Aug. 30th, 2013 02:24 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
ilanaramaPosting now, because we're going backpacking over the long weekend, and so not only am I not running Saturday through Monday, but I will (I hope!) have an account of our awesome weather, beautiful views, and a generally excellent time had by all to post next week.
So this is a sort of cutback week, but really, the only cutting back is that I've run five rather than six days, and no long run - if we weren't heading out of town and I did a 15-miler or so on the weekend, my total weekly mileage would be pretty close to what it was last week.
Monday - As it rained all day Sunday, the trails were too wet for me to do my usual trail run, so I did a road run which went up the same mesa that some of my trails go up. This was a slow run, partly due to the hills, but mostly because after Sunday's LR in the rain we went up to a wedding in Silverton and I drank a lot and danced a lot. I regret nothing. 7.7 miles at about a 9:42 pace.
Tuesday - First tempo run of the training cycle! While different coaches define 'tempo' differently, I usually target half marathon pace, which for my most recent half was 7:31, so that's what I aimed at: 3.5 easy miles with strides in the last half mile, and then 7:27, 7:26, 7:39 (oops), then easy home for a total of 9.1 miles. The first two tempo miles were mostly downhill with a tailwind, and the last half down and then half uphill into the wind, so that's why the big discrepancy - they averaged 7:31, as it turns out, so, yay!
Wednesday - The trails had dried out enough for me to do a trail run. I headed for Raider Ridge up Babyhead Hill, a particularly steep route (I can't run it - I have to walk) I hadn't run since March. Which is why my pace overall was 11:32, a little slower than usual for my trail running. But the view from the top is great!
7.8 miles, which would have been 8 except just short of home, on the super-rocky informal ditch route I use to access the trail system, I tripped on something and did a full-body slam into the ground, ow. I bruised my left hip and abraded my left shin and right palm a little, and felt nauseated enough that I decided to walk the short distance home.
I felt better in the afternoon, and figured I wouldn't have any problems running the next day - but weirdly, as I was preparing dinner, my left big toe started hurting, and then it hurt more, and then it hurt so much I couldn't even walk! I was hobbling around the house feeling all miserable! I think what happened was that I stubbed my toe in the fall and it bruised - i.e., filled with blood - and the swelling and pressure had finally hit some threshold. Anyway, I took some ibuprofen and put the world's tiniest icepack on it while we watched an episode of The Borgias, and the next morning it felt fine.
Thursday - I wore my cushiest shoes, just in case, and ran on the river path so I could easily bail if needed, but the residual pains in my toe went away quickly and I did a very enjoyable 12.4 miles at 8:45 average pace. I noticed some major heart-rate drift - that is, my HR climbed throughout the run, rather than staying steady - but I think that was partly due to the warm day and partly due to me not bringing any water.
Friday - Back to the trails for 6 easy miles, 11:20 pace.
Total of 43 miles for the week, and (since I'm not running tomorrow) 243 miles for August. Next week I hope to hit 60 miles again.
So this is a sort of cutback week, but really, the only cutting back is that I've run five rather than six days, and no long run - if we weren't heading out of town and I did a 15-miler or so on the weekend, my total weekly mileage would be pretty close to what it was last week.
Monday - As it rained all day Sunday, the trails were too wet for me to do my usual trail run, so I did a road run which went up the same mesa that some of my trails go up. This was a slow run, partly due to the hills, but mostly because after Sunday's LR in the rain we went up to a wedding in Silverton and I drank a lot and danced a lot. I regret nothing. 7.7 miles at about a 9:42 pace.
Tuesday - First tempo run of the training cycle! While different coaches define 'tempo' differently, I usually target half marathon pace, which for my most recent half was 7:31, so that's what I aimed at: 3.5 easy miles with strides in the last half mile, and then 7:27, 7:26, 7:39 (oops), then easy home for a total of 9.1 miles. The first two tempo miles were mostly downhill with a tailwind, and the last half down and then half uphill into the wind, so that's why the big discrepancy - they averaged 7:31, as it turns out, so, yay!
Wednesday - The trails had dried out enough for me to do a trail run. I headed for Raider Ridge up Babyhead Hill, a particularly steep route (I can't run it - I have to walk) I hadn't run since March. Which is why my pace overall was 11:32, a little slower than usual for my trail running. But the view from the top is great!
7.8 miles, which would have been 8 except just short of home, on the super-rocky informal ditch route I use to access the trail system, I tripped on something and did a full-body slam into the ground, ow. I bruised my left hip and abraded my left shin and right palm a little, and felt nauseated enough that I decided to walk the short distance home.
I felt better in the afternoon, and figured I wouldn't have any problems running the next day - but weirdly, as I was preparing dinner, my left big toe started hurting, and then it hurt more, and then it hurt so much I couldn't even walk! I was hobbling around the house feeling all miserable! I think what happened was that I stubbed my toe in the fall and it bruised - i.e., filled with blood - and the swelling and pressure had finally hit some threshold. Anyway, I took some ibuprofen and put the world's tiniest icepack on it while we watched an episode of The Borgias, and the next morning it felt fine.
Thursday - I wore my cushiest shoes, just in case, and ran on the river path so I could easily bail if needed, but the residual pains in my toe went away quickly and I did a very enjoyable 12.4 miles at 8:45 average pace. I noticed some major heart-rate drift - that is, my HR climbed throughout the run, rather than staying steady - but I think that was partly due to the warm day and partly due to me not bringing any water.
Friday - Back to the trails for 6 easy miles, 11:20 pace.
Total of 43 miles for the week, and (since I'm not running tomorrow) 243 miles for August. Next week I hope to hit 60 miles again.