ilanarama: my footies in my finnies (snorkeling)
Last week I said:

I'm...less excited than I might be, because I seem to have pulled a muscle (?) in my groin; it started hurting while in Telluride (where I was doing biking only, no running!) and it hasn't stopped yet. At first I was nervous that I'd somehow re-injured my stress fracture, because it hurts in about the same place, but the pattern is different: it hurts most at night and in the morning, and when I start walking (or running), or stand up from a sitting position, but it eases up after some activity, and doesn't bother me much on runs after a mile or so. My body guy thinks it's a case of inner thigh muscles working when they shouldn't, and I'm doing exercises and have my second appointment tomorrow, but I'm really not pleased with the way things are feeling.

Well, after another week, I'm even less pleased with the way things are feeling, and so I've decided to bail on the race.

Monday: 5.7 miles mountain biking. Felt pretty good, though I noticed my groin hurting when I was pushing up steep bits.
Tuesday: 6.3 miles easy with strides.
Wednesday: 8.4 miles with 5 miles tempo, and this time, it was a really good tempo! Average pace for tempo miles was 7:59, average HR 152. I thought this was a good indicator for, if not my nominal goal, at least for getting in the vicinity of 1:45.
Thursday: 4.6 mile slow and painful trail run. All the other runs this week, my groin felt a little sore for a while but then eased up. This one, it hurt the whole time.
Friday: 11.5 miles mountain biking with Britt. Felt pretty good for the first 3 miles (at which point we stopped at our usual "lunch log" for a picnic) and then the next few miles were mostly coasting downhill - but after that, I started hurting again. A lot. At about mile 7 my right foot accidentally kicked a tree root or rock, and the pain just shot up my leg right into my crotch (the right side of my crotch is where the sfx was, and where the pain is now). I bailed to pavement as soon as I could, because the bumps were all making my owie ache, but basically any uphill (i.e. requiring effort to pedal) hurt a lot. After a visit to our homebuilding site I coasted home by the most downhill route.
Saturday: The plan was a 10 mile run with some surges. The actuality was two blocks of miserable pain, so I turned around and went home.
Sunday: Britt and I decided to hike up Perin's Peak, which is one of the small peaks that surround town. It seemed like everybody in town was out there that day! Unfortunately, this turned out to be one of those days when the smoke from the fires in western Colorado and in California was relatively thick, so our views were disappointing and depressing. As far as pain went, it was generally okay except for when I happened to land badly or step oddly on uneven ground. I used my hiking poles, and I think that helped somewhat. I was starting to hurt by the end of the 6-mile, 1500' round-trip, though.

Atop Perins Peak

(Those things that look like billboards are actually old radar reflectors. I wish they could be removed, though, they're visible from town and look weird, and they kind of ruin the "on a mountaintop" ambiance.)

Anyway, not running or biking any more for a while. Walking, and doing some core exercises. Needless to say, not doing the half marathon on Saturday. I probably could do it, but I'd like to heal up at this point, before doing anything more. I'm not as disappointed as I might be, as it's just a local race, and not really one of my favorites. I'd be much more upset if it was something I'd been planning to travel for. But I'm not looking forward to the inevitable loss of fitness and slowdown and weight gain that will result from yet another layoff.
ilanarama: me in Escalante (yatta!)
Two weeks to go to the Thirsty Thirteen half marathon! I'm...less excited than I might be, because I seem to have pulled a muscle (?) in my groin; it started hurting while in Telluride (where I was doing biking only, no running!) and it hasn't stopped yet. At first I was nervous that I'd somehow re-injured my stress fracture, because it hurts in about the same place, but the pattern is different: it hurts most at night and in the morning, and when I start walking (or running), or stand up from a sitting position, but it eases up after some activity, and doesn't bother me much on runs after a mile or so. My body guy thinks it's a case of inner thigh muscles working when they shouldn't, and I'm doing exercises and have my second appointment tomorrow, but I'm really not pleased with the way things are feeling.

Anyway, the last two weeks. First week was mostly in Telluride and therefore mostly biking:

Monday: 27 mtb with ~2300' climb/descent
Tuesday: 14 mtb and 3.8 hiking (total ~4000')
Wednesday: 14 mtb with ~1200'
Thursday: 11 mtb with ~400'
Friday: 8 miles running with 2x2 tempo (7:57 average tempo pace)
Saturday: 3.8 easy
Sunday: 13 easy and quite a bit slower than I'd like (10:15 pace)

For a total of just under 25 miles of running, plus 66 miles of riding. The second week was back to running, and although I had planned on doing some riding too, it didn't work out that way:

Monday: rest (trying to ease the groin issue)
Tuesday: 6.3 easy
Wednesday: 8.3 with 5 tempo. I have been feeling as though my HMP goal is a bit aggressive, so I deliberately didn't push too hard out of worry that I wouldn't be able to complete the whole distance, but 8:17 was way slower than I wanted! I didn't feel I could go any faster at the end, either, so...I dunno. Maybe I'm delusional about my half goal. :-(
Thursday: 6.3 easy
Friday: 4.9 trail. A bit faster than my previous trail run, yay!
Saturday: 14.4 with 1-minute surges at the beginning of miles 6-14. It went really well, and I felt really good; overall pace was 9:18 which surprised me. I don't record the surge pace specifically, but generally it was in the 7:30-7:45 region, even in the last miles.
Sunday: Had been planning to mtb, but got a migraine and basically vegetated all day.

Total 40 miles nearly on the dot!

Now I'm planning to cut back my running volume and work in a bit more faster running in small doses, as my taper/sharpening period. As I commented four weeks ago, looking at past race failures has suggested I need to be more serious about my taper, even though I never used to do more than front-load race week (back when I was doing half marathons as marathon tune-up races). Hopefully this will give my adductors and glutes a chance to settle down, and give me a better race on the 25th.
ilanarama: me, The Other Half, Moab UT 2009 (Default)
Just under 40 miles running (because I forgot to check to see how long I needed to run to make exactly 40!) and about 19.5 miles cycling.

Monday: easy 4.6, felt kinda creaky since I'd run long the day before.
Tuesday: 8.7 with 5 tempo miles. Aimed on the slow side for the tempo and averaged 8:08, which is...a little slower than I wanted. HR was also a little low. But I feel like it was a good workout anyway, and built confidence.
Wednesday: rest. Normally I bike up to get my CSA veggies at the college on the mesa but it was hot, so I got a lift from Britt, who was going up to check on our house, and then hiked down.
Thursday: 9.6 in the morning, started out a little late and it got hot, so it wasn't very fast. In the afternoon I did 4 miles of biking to pick up eggs and some peaches and corn at a farmstand.
Friday: 4.6 trail running with Britt, rather slow but a pleasant run.
Saturday: 12.4 miles with surges in the first minute of miles 5-12.
Sunday: 15.5 miles mountain biking. We did part of this route back in April and I was much faster this time!

Next week will be a mulligan of sorts for my half marathon training, as we're taking a mini-vacation to Telluride to go mountain biking (and incidentally for Britt's birthday, which is August 1st). So Monday through Thursday will be biking rather than running, but I'm sure I'll get lots of exercise in.
ilanarama: me, The Other Half, Moab UT 2009 (Default)
Another good week, 41.5 miles running and 28.5 miles cycling.

Monday: 8.1 easy with 7x10 sec hill sprints.
Tuesday: 8.7 with tempo. I'd planned on the 2x2.5 tempo I didn't do last week, but I forgot to program it into my watch, and I don't like having to look at it during hard running, so instead I did 3 miles tempo, 2 minutes easy, 2 miles tempo. I think I pushed too hard early and so didn't quite hit my hoped-for pace in the second part, but it was a good workout nonetheless.
Wednesday: 8.7 mile mountain bike ride (680') ending at the college to pick up my CSA. It was quite hot and so when I got caught by some rain sprinkles it felt good!
Thursday: 6.3 with strides, the hard end of easy.
Friday: 4.4 trail running. I haven't done any trail running since last year, as any trail running here involves lots of steep hills, and between that and the technical difficulty I'm much slower on trails, so they take longer, and as I was trying to build my mileage I figured I'd stick to pavement until my paces got back to more or less normal. Well, my trail pace is still very very slow! But it was nice to do the college rim trail on foot instead of on my bike for a change!
Saturday: Biking with Britt, a big loop of a combination of road, dirt road, and trail, ending with going up and over a ridge I've done a few times now (my fastest time on it so far, but it's still hard!) and then going to check on our house-in-progress. (More photos soon!) Nearly 20 miles and 2000 feet of climbing.
Sunday: 14 miles, yippee! That's the longest I've run in 22 months. Got hot toward the end but it felt pretty good.

I have been trying to do a set of hip mobility exercises before each run. It's not very much - a couple of minutes of dynamic stretching - but I think it helps.
ilanarama: me, The Other Half, Moab UT 2009 (Default)
Look, I'm actually getting a post in after only one week! The rains have indeed started to fall in the high country, so we no longer have smoky mornings and I can run before breakfast as I prefer in the summer.

This week I still had 35mpw on the plan, but I ended up running 40mpw (which I'm going to try to keep up), and it felt good.

Monday: 8.1 easy outside (yay!) with 6x10 sec hill sprints.
Tuesday: 7.9 with tempo. I'd penciled in 2x2.5 tempo as a treadmill workout, but since I could run outside I decided to do the same I did last week on the treadmill, 2x2 with 3 min jog. Tempo miles averaged 7:52, HR smack dab HMP HR.
Wednesday: biked to pick up CSA and run other errands, 5.7 miles mixed trail and road, 450' vertical.
Thursday: Easy 5.3 with strides, cut short from planned 6.3 because I got a call from my dentist's office (while running!) offering to move my afternoon appointment to get my permanent crown to the morning.
Friday: Easy 6.3, which came out at 9:20, a fast pace for me, probably because I started earlier than usual and it was nice and cool.
Saturday: 12.5 on a moderately hilly route (not as hilly as last week's) which I did as a progression since I wanted to make sure I had energy for the whole thing. Started super easy, last three full miles between 9:15-9:20, then an easy half-mile warm-down.
Sunday: 10-mile MTB ride consisting of about 1500' climb (with a lot of hike-a-bike) over an often-steep, often-rocky 4.5 miles of old forest service road and singletrack (and old forest service road that had deteriorated to singletrack) followed by a long downhill on a dirt road. The view from the top was worth the climb:

Overlook Point

Total 40 riding, about 16 of biking. It all looks very good on my training log program, especially when I looked back at my log from this time last year, just before I ran Kendall Mountain and gave myself a stress fracture - in fact my paces are quite similar, including my tempo runs. But I was running higher mileage then, and doing trail running (which I haven't started up again), and I still only ran 1:47 at the 2017 Steamworks Half last June despite thinking I was in 1:43 shape. In my post-race analysis, I attributed this to 1) a hot day, 2) being overly-optimistic about my fitness and going out too fast, 3) failing to recover from a race two weeks prior, and 4) tapering poorly.

At the end of my race report from that half, I wrote: Anyway, I think it comes down to this: Now that I'm an old lady, I can't just half-ass my training and still improve. I need to allow a lot of recovery after races, I need to get and keep my mileage (relatively) high, I need to be conservative with my taper, and I need to be realistic about my goals. I think it's good that I was inspired to revisit that report, because these are the things that I will need to keep in mind going into the Thirsty Thirteen in six weeks!
ilanarama: me, The Other Half, Moab UT 2009 (Default)
Things are going fairly well despite the complication of having to run either on the treadmill or in hotter-than-comfortable temperatures over the past two weeks. This past Friday and Saturday night we got a little rain in the mountains where the fire is, and the following mornings were much less smoky, so I'm crossing my fingers that this pattern will continue and I'll be back to my usual morning outside runs soon.

Week 4 plan: 35mpw, 10M LR with surges, key 3x1M with 3 min jog between, plus hill sprints and strides. Too hot for hill sprints and strides, and did two long dayhikes instead of a LR. )

Total 26.1 running, 13 biking, 25.5 hiking (which I posted about here).

Week 5 plan: 35mpw, 12M LR, key 2x2M with 3 min jog between, plus hill sprints and strides. Too hot for hill sprints and strides, split the difference on the LR between last and this week, and babby's first hash run )

Total 35.5 running and 25.4 biking - that's the kind of week I like!

Next week I'm hoping to do more running outside. If it's smoky early I'll have to do my workout runs on the treadmill, still, but now that we're regularly getting afternoon rains we should be getting clearer mornings.
ilanarama: me, The Other Half, Moab UT 2009 (Default)
At the end of May I posted about training to run a half marathon in August as the next step in my comeback from the pelvic stress fracture I suffered last July. I began my "official" training program the following Monday, three weeks ago. (I should point out that I don't use canned plans, but instead write my own "unplanny plan" based on the principles and workouts in Brad Hudson's Run Faster, which I have been doing since - gosh, 2009? By "unplanny" I mean that, rather than having specific distances and workouts for each day, I list only a mileage goal, a long run distance goal, and key workout(s) for each week. Actual distances and the days I do them may vary. Also per Hudson, I may change the plan as needed along the way.)

I started the plan with 31mpw the week before on 5 days running (all easy, one run with strides, another with hill sprints) and a longest run of 8 miles, plus two biking. I've maintained the 5/2, and last week bumped up to 35mpw (well, actually 34, but the goal is 35), which I will hold for a while before bumping up to 40mpw mid-July.

Week 1 plan: 30mpw, 8M LR, key 6x0.25 with 3 min jog recoveries, plus hill sprints and strides. Week 1 went pretty well except the LR became a hike. )

Works out to 23.5 miles running (with the 7.6 hike that gets me 31.1 miles on my feet) and 11 miles riding.
No hill sprints or strides, oops.

Week 2 plan: 30mpw, 10M LR, key 4x0.5 with 3 min jog recoveries, plus hill sprints and strides. Week 2 was largely on the treadmill due to smoke. )

Total was 32.9 miles running and 6.2 miles riding. The city and county had closed all the trails due to the fire danger, so there was nowhere to actually go for a ride, and the smoke was pretty bad all week. (I bought an N95 respirator mask for wearing to ride to the gym. It's okay for easy effort but I can't imagine running with it on.)

Week 3 plan: 35mpw, 12M LR, key 0.25/0.5/1/0.5/0.25 ladder with 3 min jog recoveries, plus hill sprints and strides.Week 3 back on the roads and trails, yay! )

Total was 34.2 miles running and about 17.2 miles riding. And no hill sprints or strides, bad me.

The fire's perked up again as we've had hot, windy weather. I couldn't start today's run until 10:30, as I was waiting for the air quality to get decent, and by then it was really warm and my heart rate was too high for the slow pace I had to run. So it's back to the treadmill, sigh. No rain in the forecast, either.
ilanarama: me, The Other Half, Moab UT 2009 (Default)
It was an okay week, considering that I had to work around various medical appointments (nothing major, just 50-year checkups for various body parts).

Monday - 9.7 with 6x0.5 mile intervals with 2 minute jog recoveries. The first three went great: 6:47, 6:47, 6:52. Then about halfway through the fourth I started feeling like I needed an emergency bathroom break, and I had to slow down; that interval came in at 7:12, and fortunately ended near the Doubletree Hotel, where I used the facilities. But after that, I couldn't get it together for the last two intervals. They were too slow, and I couldn't get my HR up. Final average pace 8:27.

Tuesday - off

Wednesday - I had an appointment in the morning so I couldn't run until afternoon, which usually I don't like doing. But it went well, 7.2 miles, 8:58 average pace

Thursday - 10.5 miles with 5@HMP, which went a little more slowly than I'd hoped but not too bad. Tempo miles: 7:29, 7:27, 7:36, 7:32, 7:29 for an average of 7:31. Overall average 8:10.

Friday - skiing on another glorious powder day!

Saturday - 8 miles super easy, 9:06 pace. (What made it super easy was not so much the pace as my HR, which was way lower than normal.)

Sunday - 15 miles with 1-minute 5K-paced surges at the start of miles 5-14. At first this really dropped my pace per mile, but toward the end they were more 5K effort than 5K pace, and the rest of the mile got slower for recovery, and overall my pace was a typical 8:59.

50.4 miles total for the week. This week I'm going to try to up that a little. I've also got a 5K (bleah) planned for Saturday. Five more weeks until the Canyonlands Half!
ilanarama: me, The Other Half, Moab UT 2009 (Default)
Another 51 miles, woohoo.

Monday - 8.2 miles with a 'ladder' of intervals: 0.25 mile, 0.5, 0.75, 1 mile, and then back down again, all with 2 minute jog recoveries in between. Paces for the intervals as usual were all over the map: 6.49, 7:06, 7:29, 7:21, 7:12, 7:10, 7:21.

Tuesday - 8.1 miles trail running at a relatively peppy average pace of 10:47.

Wednesday - 6.6 easy with strides, which made it faster at 8:38 average pace, followed by 6x10 sec hill sprints.

Thursday - 9.6 miles with the full workout that I curtailed last week: 2 w/u, 7 miles alternating 0.35@HMP with 0.65@HMP+35sec. Last week I did 5 miles and averaged 7:16/7:50; this week I averaged 7:16/7:54 for all 7, but the first 5 miles averaged 7:11/7:47, and my HR overall was slightly lower than the previous week, so I think (hope!) this is an indication of improved fitness.

Friday - ski day! And it had snowed overnight (and was still snowing) so it was an excellent powder day and a very good workout. My quads and calves ached when I got out of the car after we got home!

Saturday - 12 miles easy, 9:12 average pace.

Sunday - 6.7 miles easy, 9:20 average pace, with 8x10 sec hill sprints at the end.

I also signed up yesterday for the Steamworks Half Marathon at the beginning of June, one of my favorite races. The course is along a rolling country road where I do a lot of my long runs, and there's free beer and burgers at the end. It's a small race with 10-year age groups, and two years ago, the most recent time I ran it, I came in second to a woman who'd just turned 40; this year, unless disaster strikes, I should be a lock for the 50-59 win.

There is a 5K in two weeks I might run as well. It's an annual fundraiser, no prizes other than random draws at the end, but it would push me to do a hard workout and it might be a decent fitness gauge.
ilanarama: me, The Other Half, Moab UT 2009 (marathon)
Got up to 50 miles last week, as planned! While all my Facebook running friends were grousing about the snow and/or their treadmills, we had another week of beautiful blue skies.

Monday - 7.3 miles with 5 half mile repeats with 2 min jog recoveries. Not great, not horrible. Definitely slower than they were in autumn, though; the first 4 averaged 7:02 pace and I kinda blew the last one, 7:23.

Tuesday - 4.4 miles trail running with Britt in the afternoon, as I spent the morning judging a middle school science fair. 11:17 pace.

Wednesday - Easy 10.5 up a canyon road and back down, 9:15 average pace.

Thursday - Another of the alternation workouts I linked in my previous post: this one was 2 miles of warm-up followed by 5 miles alternating 0.35M HMP (7:16) and 0.65M HMP+35 (7:50) and then easy running home for a total of 9.7. It was supposed to be 7 but I knew I couldn't do that; this Thursday I'll extend the same workout. Overall average 8:17 pace.

Friday - normally ski day, but we haven't had snow in two weeks, so instead Britt and I took off early from work and bicycled down the Animas River Trail all the way to the southern end, then back up the frontage road to Ska Brewing and had pints of stout. :-) About 12 miles total (which I know because this is one of my running routes - minus the beer).

Saturday - Long easy run, 14 miles at 9:03 pace.

Sunday - Another trail run with Britt, 5.4 miles, average pace 11:32. We stopped at the top of our little in-town ski hill to watch a couple of pairs of racers in a freestyle (moguls and jumps) competition. Weird to see the snow formed on the run with bare hillside all around it!
ilanarama: a mountain (mountain)
It's been gorgeous weather here - sunny, dry, and (relatively) warm. Not good news for the ski areas, agriculture, the spring rafting season, or the summer fire season, but it makes for nice running. (Um, apologies to all my friends in the midwest and northeast?)

Monday - 9.7 miles with 12x(90sec hard, 90sec jog). The hard bits averaged 6:44 pace, overall avg 8:30 pace.

Tuesday - 5.3 trail run, slow and creaky. Avg pace 12:30 which is about 75sec slower than usual!

Wednesday - 8 miles at 9:08 pace. Felt achy; I think I was still not yet recovered from Monday's hard workout, which is why:

Thursday - 7.2 miles, failed tempo. First three miles were with Britt, comfortable, starting at 9:12 pace and getting slightly faster each mile. Next half mile I did strides, bringing my pace to 8:23. The plan was 4 miles @7:15-7:25, but after just a few tenths of a mile my stomach started cramping. I slowed down and folded the waist of my running tights down, to not press on my stomach, and eventually it went away, but that mile averaged 8:04, way off plan. I started to accelerate again, and this time my legs started hurting. After half a mile I gave up and slowed again...and I kept slowing. I just hurt all over, from my toes to my hips. I cut my run short and even walked up a hill on the way home - my pace in the last 2 miles of my run was almost 10:30 on average! Overall pace of 9:17 hides a multitude of sins...

Friday - skiing! Sunny warm day, conditions not all that great but adequate.

Saturday - 9.1 miles trail running. I decided to check out 'Snakecharmer', a new mountain bike trail running down from Raider Ridge; my plan was to run up it, with it hopefully being a better route than climbing 'Babyhead Hill' which is so steep I have to walk most of it. It was still quite steep, but more pleasant, and then I was up on the beautiful ridge.

As many of you know, on Saturday runners were asked to participate in 'Meg's Miles' (#megsmiles, https://www.facebook.com/events/489458451159627/) in honor of Meg Menzies, a Virginia runner who was struck and killed by a (possibly drunk) driver while running last week. Runners were encouraged to log miles on a Googledocs spreadsheet, mark their locations on a map, and take photos of their run and post them to the Facebook event or the Twitter hashtag. I took my new smartphone (I have a smartphone now! It's a Nexus 5! I am still figuring it out!) and took a couple of shots:

IMG_20140118_120047 IMG_20140118_121329

Yes, it's the dorkiest selfie ever. Look at the mountains, not at me!

I don't yet have an armband for carrying the phone - I'm not planning on carrying it on most runs, anyway - but it was a perfect opportunity to test the Gregory Pace 3 hydration pack I got as an award for being the female masters winner at The Other Half. I was dubious about the way it strapped high across the chest with no waistband (though waistbands tend to be uncomfortable while running) but it was awesome - fit tight to my back and didn't bounce even as I ran on rough trails. The only thing I didn't like was that the bite valve tasted icky, but I'm sure that will go away with time.

Anyway, my average pace was almost 13 minute miles, but according to my mapping software the total elevation gain and loss was almost 1100 feet (the biggest part of which was 665 feet in 1.5 miles!), so.

Sunday - 7 miles easy with a few strides in the middle and 8x12sec hill sprints at the end. 9:00 average pace.

Total was 46.4 miles, a little less than last week but I got two trail runs in. Next week I'll try to push closer to 50, though I won't be able to run Tuesday morning as I'm judging a middle school science fair.
ilanarama: me, The Other Half, Moab UT 2009 (Default)
I'm fully recovered from CIM and looking ahead to my next goal race, the Canyonlands half marathon in ten weeks. I kind of liked the exercise of writing out my running weeks leading up to CIM, so I'm going to get back at it.

Between CIM (December 8th) and now I took off one week entirely, ran 12 miles the next week and 34 the following, all easy. Then last week I started throwing in strides and progressions (running faster at the end of a run), and got up to 45.6 miles. My plan is to nudge up to around 50mpw and hold that until Canyonlands. With the lower mpw I think I can handle two formal quality days, so I'm going to try to run speed on Mondays, tempo runs on Thursdays. And also, ski on Fridays. :-)

Monday - 8.5 miles with 15x (1 min hard, 1.5 min easy). The work intervals averaged 6:41 but varied widely. Overall average pace 8:38.

Tuesday - 5.3 easy, 9:15 average pace.

Wednesday - 7.5 trail! Yes, trail running in January! I have found if I go early enough in the day, the mud is still frozen, but the packed snow has enough dirt on it now that it's not too icy. Ended with 6x10 sec hill sprints. Avg pace 11:34.

Thursday - 10.4 miles; the first 3.6 were with Britt, so easy warm-up, though I got him to do strides with me toward the end. Then I did the first of the half-marathon alternation workouts from this article by Steve Magness: Workouts to Improve Lactate Clearing Rates, 6 miles alternating 0.25m at HMP+5 sec/mile with 0.75m at HMP+40 sec/mile. I converted from metric since I did these on the path rather than on a track; I also used my current rather than goal HMP, more or less. The 'on' intervals averaged 7:19 pace, the 'off' 7:56. Average overall pace was 8:20.

Friday - skiing! It was a lovely snowy day at Purgatory with the first new snow in about a month.

Saturday - 12.4 miles on a hilly route, 8:47 avg pace. In shorts and short sleeves. :-)

Sunday - 4.3 miles easy, average pace 9:04, 8x12 sec hill sprints at the end.

Total 48.5.
ilanarama: Mountain can has santa hat! (mountain santa)
December 1st, so I'm using my Santa-hatted mountain icon (made for me by [personal profile] blnchflr). And also, ONE WEEK TO CIM! Yay! Yikes!

The first thing I want to say is to reassure those of you who read my most recent post that after several days of rest and aggressive self-massage/foam rolling/icing, my mysterious calf injury seems to have retreated. I'm pretty sure it's related to my ongoing peroneal tendon issues (the ankle bone's connected to the knee bone, as it were) and possibly even to the iliac crest pain I've been having lately. I'm also pretty sure it's not going to be a problem for the race, hooray. And three days of rest during taper is not going to destroy all the training I've put in. (However, the three pounds of fat I have put on...maybe!)

Okay, on to the (abbreviated) week:

Monday - 6 miles easy (9:07 avg pace) with 8x10sec hill sprints. I think this is where I did whatever bad thing I did to my calf, because it was tight that night and the next morning.

Tuesday - 9.9 miles with 3GMP, 3 min easy, 3HMP. Looked like this: 8:53, 8:24, 7:43, 7:44, 7:39, 8:14 (3 minutes), 7:18, 7:21, 7:20, 9:07, 9:15 (.5 mile). Overall pace 8:01, a real solid workout. (This is partly to brag, and partly to remind myself that see? I'm in great shape for my race! No excuses! I can do it!)

Wednesday through Friday - no running. I walked 3 miles on Wednesday and I did my core exercises on Wednesday and Friday, and foam-rolled and massaged my calf twice a day.

Saturday - 4.2 miles easy at 8:30 pace. Yeah, when you take 3 days off, you can run faster. I was tempted to keep going but this was a test. The peroneal tendon at my ankle hurt when I started but loosened up with the run.

Sunday - 10.4 miles easy but hilly, 8:36 average pace. Felt fine other than the same initial pain in the PT, hooray.

Total 30.5 miles, about 2/3 of what I'd planned for the week but it's really no biggie at this point.

While I was sitting on my butt not running, I indulged in a bit of retail therapy and ordered a new Garmin 610 to replace my 305, which has experienced a recent dramatic decline in battery life. Possibly wearing it while hiking all day in England contributed, but anyway, it's three years old and I bought it when it was already nearly obsolete. In fact, I bought my 305 almost exactly three years ago, when retailers were deeply discounting older GPS watches as the new ones were being rolled out for the Christmas shopping season, and that's why I got the 610 - the 620 is now the hottest newest, and so the 610 is on sale all over the net (as is the 210 in the wake of the 220, and so on). I even splurged for 2-day shipping, so it is supposed to arrive Tuesday - good thing, as I got low-battery warnings from the 305 today on my run only an hour in! I just hope I can figure out how to use it before the race.

But even if I can't keep track of out how fast I'm going, you guys can. Online tracking for CIM is up and available at http://rtrt.me/cim - my bib number is 7873. You can set up alerts or just check the website periodically. There will be timing at 5.9M, 13.1M, 20M, and the finish. Also, I've set it up (I think!) so that my splits will automatically post to Facebook.

One week! Aie!
ilanarama: me, The Other Half, Moab UT 2009 (marathon)
Last big training week, last long run. Now I just need to keep from getting injured, not catch Britt's cold, and avoid eating ALL THE PIE at Thanksgiving.

Monday - 5.4 recovery at 9:33 average pace and a nice low heart rate.

Tuesday - 8.2 miles trail running at 11:13, felt slow and creaky at first but loosened up. 8x10 sec hill sprints at end.

Wednesday - 12.3 with 8 at GMP which averaged 7:42 (7:48, 7:47, 7:39, 7:42, 7:41, 7:39, 7:38, 7:45). Felt really good, HR where I wanted it. Overall pace was 8:03.

Thursday - 6.5 easy in drizzle, 8:53 pace.

Friday - 10.7 in rain. Started out easy but then I threw some strides in, and it just got me going faster, ending with 8:30 average pace.

Saturday - 6.6 hilly (over the mesa) avg 9:03, which I managed to time during a lull in the day's drizzle.

Sunday - I woke up and it looked like this:



Wet snow on the ground, light snow falling. I headed out ready to turn back if it was miserable, but it was surprisingly pleasant. It was just warm enough that the snow on the paved surfaces melted immediately (except for on bridges, which were slushy). I did have a sinking spell during miles 6-8 (my slowest), during which I decided several times to turn around early, and then talked myself out of it. At the turn-around, I realized I'd made the tactical error of running with the wind at my back on the way out, meaning that the wind was in my face on the way back...but somehow I actually felt better, and ran faster in the second half, and really enjoyed the rest of the run. Total 16 miles, 8:41 avg pace (8:51 out, 8:32 back).

Total of 65.7 miles. I really do feel like I'm peaking and ready for the race. Even though my mileage has been consistent - I haven't yet really dropped into a taper - my paces have been noticeably zippier recently, at no higher heart rates than usual. Cross your fingers that nothing horrible happens to me in the next two weeks!
ilanarama: me in Escalante (yatta!)
Or, miles what I have run lately. A lot of them. I am...really looking forward to taper.

Monday - 9 miles trail running averaging 11:16 pace. I felt slow and creaky, but that's actually a fairly typical pace for this route, only slightly slower than usual.

Tuesday - 9.9 miles as 2 easy, 3x (2GMP, 2 min easy-but-not-too-easy), then easy home. I faded a little toward the end but overall it was a good run: 9:00, 8:37, 7:45, 7:43, 8:24 (2 min), 7:42, 7:45, 8:32 (2 min), 7:47, 7:48, 9:28 (2 min), 8:59. It's pretty hard for me to maintain MP outside of a race, particularly while my mileage is high, so I'm not too worried. The one thing that did worry me was my HR seemed on the high side for these paces.

Wednesday - 8.3 miles easy-ish. Or rather, I started easy, but as I got into the groove I allowed myself to speed up, as long as my HR stayed in the easy range. 9:28, 9:11, 9:02, 8:52, 8:32, 8:27, 8:28, 8:31, 9:11 (.3). Overall average pace 8:50.

Thursday - 9.1 miles on the trail, with 6x10 sec hill sprints near the end on the community ski hill (where I have never actually skied). Avg pace 11:01.

Friday - 6.4 easy with strides, avg pace 8:50.

Saturday - 6.8 easy-ish, or what I call the hard end of easy; avg pace 8:33. Ended with 6x10 sec hill sprints on the last hill home. I have slacked on my hill sprints in the last few weeks and so I did two easy sets this week, but wow, I shouldn't slack, they are fun!

Sunday - My last 20-miler of the cycle! Well, to be honest I haven't actually done ANY 20-milers, and this one wasn't 20, either; it makes a very nice 19.3 mile loop to run up one side of the Animas Valley, cross at Trimble road, and run back down the other (I try to alternate clockwise and counterclockwise) so that is what I do. And did. This was a 'hard long run' aiming at 2 miles warm-up and the rest between 8:10 and 8:30 pace (that is, my GMP+5-10%). (For me, this is a hard long run! But a lot of my friends with similar PRs run that kind of pace all the time.)


Anyway, this was a solid workout for me to cap a solid week of 68.8 miles, again (barely) setting a new mileage high. Next week will have more MP miles, a shorter LR, and a slightly lighter mileage load; I'm going to aim at 60+ but not many +, as it were. Then 40-45 the following week, and 20ish the week before the marathon.
ilanarama: a mountain (mountain)
This week I ran 67.9 miles, which beats out last week's 66.7 as my new biggest mileage week! I may or may not exceed it this week, but if I do it won't be by much. And then comes taper. HOORAY.

Some good runs, some bad ones, some shoe talk, and second-guessing my marathon goal pace. )
ilanarama: a mountain (mountain)
Okay, recovery week is over! Time to start focusing on that little 26.2 race coming up in December.

Monday - I still felt tired and creaky from the hard 17.5 I did on Saturday, so I ran my 7.8 trail miles easy-peasy.

Tuesday - 11.8 as a progression: first 6 miles averaged 9:06, next 3 8:50, next 2 8:15, and then I tried to run half a mile at MP-ish (7:45) but only managed 7:51. Average overall 8:53.

Wednesday - 10.5 miles on a hilly route (up/down) with strides. Felt pretty good, 8:32 average pace.

Thursday - finally got to my tempo run, and it went well! 10 miles with 5 at HMP-ish averaging 7:22, overall average 7:56.

Friday - 7.1 miles on the trails at 11:10 pace, plus 4 10-sec hill sprints. I woke up with some iliac crest pain (that's the pointy part of the hipbone) and didn't want to push the sprints, since I was planning a long run the next day.

Saturday - 19.5 miles in the Animas Valley on a beautiful day! This was a great and confidence-building run. The plan was to go easy early and try for a mild progression toward about MP+10%; I set an early floor of 8:50 pace and it was surprisingly hard to go slower than that! Then I allowed myself to go as fast as 8:40 through mile 10, then 8:30-8:40, and trying to run around 8:30 or faster for the last 3 miles. It worked great: 1-4 averaged 8:53, 5-10 8:44, 11-16 8:37, and miles 17-19 8:30. (The last half mile was at 9:30 pace. Hey, cool-down, right?) Total average pace was 8:42, which - okay, I don't place much weight on training run pace, but this run was not just faster but ended stronger than the same run I did four weeks before my 3:29 at Houston, which was 19.3 miles at 8:58 average pace, and I slowed to ~9:15 in the last several miles. So I'm thinking this is a good sign.

Sunday - 'rest' day. And by the quotes I mean that actually I need to rake leaves today, and then go to the in-laws' and cut firewood. So, not all that restful. But no running.

Total for the week 66.7, booyah!
ilanarama: me, The Other Half, Moab UT 2009 (Default)
It was so much work writing up my Other Half race report that I never got around to writing up my week's runs! So you get two for the price of one this week. :-)

Taper week plus recovery week equals fewer miles, but that's okay. I wanted to be sufficiently rested going into the race, but I also didn't want to stint on miles since my ultimate goal is my December marathon, and that means keeping my mileage relatively high and relatively consistent. So I 'front-loaded' my week, running more early in the week and less later.

October 14-20: 57.7 miles )

October 21-27: 55.2 miles )

Coming next week: 65-ish miles ending with a 20-ish mile run, and also, cutting firewood. Also, rain/snow is forecast for midweek. Happy Halloween!
ilanarama: me, The Other Half, Moab UT 2009 (marathon)
So, um, I didn't get around to posting any of the stuff I talked about last time. But here's what I did this week:

Monday - 5.8 miles on the trails easy, 11:25 pace and super-low HR. I was still a bit tired out from the previous day's 19.3.

Tuesday - Lousy tempo run, 11.7 miles total with 6 miles that were supposed to be at half-marathon pace but were at 7:34, on the slow side. Then again, my heart rate was also lower than half-marathon heart rate - closer to marathon-pace HR (but certainly not effort). Overall pace 8:14.

Wednesday - 8.6 mile trail run, again just taking it easy at 11:19 pace, felt pretty good.

Thursday - It rained pretty hard in the morning, and so I waited until things slacked to a drizzle before going out. I pushed a bit and ended up with 6.4 miles at 8:36 pace, but my HR stayed in the 'easy run' range, yay! My timing worked out pretty well: after I'd come home and showered, I looked out the window and saw it was snowing!

octobersnow

Friday - 10.1 miles, pushing hard again which was kind of stupid as my right peroneal tendon was aching (this is an old injury which pops its head up every so often) but I was spurred on by a Facebook friend/rival's post about her runs, which have been faster and better than mine lately, grr. 8:36 pace again, HR a bit higher than the previous day.

Saturday - I was to be a course marshal for the Durango Double's trail races, so I woke early and ran to my station with my pack stuffed with warm clothes, a thermos of coffee, granola bars, and my backpacking chair. I haven't run much right around sunrise and it was lovely. The trails were slightly muddy from the rain and snow, but still frozen solid when I headed out; unfortunately it had melted into mud by the time the racers came by. It was plenty slippery when the last runner passed my station and I packed up and headed back down, and I fell hard within the first 10 minutes, landing on my right index finger which still hurts an awful lot! I also felt tired and my peroneal tendon was screaming by the time I got home. 8.6 miles total, 12:22 average pace. (That pack was heavy!)

Sunday - I also had volunteered to work the finish line at the road races from 12-3:30 and so I had to get my run in early. My peroneal tendon still hurt, and I also forgot to bring my water bottle but didn't feel like heading back for it, so I made some loops back and forth around the rec center (where I could stop at the water fountain) and cut my run relatively short, to about 13 miles. After the first 6 miles easy I was feeling okay so I did a Squires Long Run (well, not really so long): a 90-second surge of fast running (5K-10K pace) at the beginning of every mile. This really sped up my average mile pace in the second half of the run, and my average pace ended up at 8:43.

Total this week was 64.4 miles, which is a lot considering the longest run was only 13 miles! Next week will be a small cutback as I taper a bit for my Sunday half marathon, and the following week will be lower as well for recovery.
ilanarama: me, The Other Half, Moab UT 2009 (marathon)
I ran 64.8 miles last week, a new high for the cycle (though not an all-time high), including the Journey of Hope 5K which...did not go as planned. I am 0 for 2 in race selection, apparently )

Recap of the rest of the week )

Actually, I have a lot of things I want to post about. In addition to heart rate nattering, I want to talk about racing weight (and why some people gain weight when they run, and others lose it, and what my weight has been doing this year), and about my core routine and hip strengthening exercises, and of course about race strategies and goals for my upcoming half marathon. So, um, watch this space!

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ilanarama: me, The Other Half, Moab UT 2009 (Default)
Ilana

January 2019

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My running PRs:

5K: 21:03 (downhill) 21:43 (loop)
10K: 43:06 (downhill)
10M: 1:12:59
13.1M: 1:35:55
26.2M: 3:23:31

You can reach me by email at heyheyilana @ gmail.com

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