Monday, October 16, 2017

Training Week #9

I took last Sunday and Monday totally off.  Not even a walk. After my fall last Friday and my 11 mile run on my road rash knee, I just wanted to let it heal up.

Monday - rest
Tuesday - Swampfest Four - 4.00 mi 0:44:05
Cool Down - 0:14:39
Wednesday - Swamp Stomp - 3.56 mi 0:38:21
Thursday - Wog - 3.09 mi 0:45:29
Arc - 2.00 mi 0:33:31
Upper and Core - 1:02:59
Friday - Cotton Mouthed 800's - 6.85 mi 1:11:45
Cool Down - 0:09:50
Saturday - rest
Sunday - Sticky Eight - 8.00 mi 1:25:18
Walking - 0.89 mi 0:18:58

Training week #9 with Coach Hoho

I am linking up with my awesome running gal pals for the Weekly Wrap!

Join in with Holly @ hohoruns and Tricia@ MissSippiPiddlin

Monday it was so humid it was easy to stay in bed a little later.

Tuesday I ran in very hot humid conditions...when will it end??! 🎃 maybe by 🎅🎄

same oppressive conditions, except something weird happened…

My tree trunks were not feeling as heavy as they typically do in the humidity and I had a decent run. After 7 months of 70’s and 80’s maybe this elusive heat acclimation is happening?? Maybe it was because it was such a short run lol 😀maybe it was the lightning?! Right before mile three I saw a big flash of lightning in the sky and it started raining...I did run a bit faster that last half mile or so because I thought I better get my butt home 🏃 🏃 but the rain stopped before I even got there. However, in ode to my Coach’s Roll Tide, the cheer Swamp Stomp 🎉went up...seriously for me to be under an 11 minute pace - even if it is 10 seconds is a victory.  

Thursday morning I took a walk before work...whatttt?! I call it a Wog, because I will do a stride a mile just to get my heart rate up and make it the most effective walk I can. Those tiny 25 seconds of running are some happy endorphins…
I actually made enough endorphins flow to get my buttt to the gym after work. I have struggled the past few weeks making myself do any strength work and I needed to break the funk.

The past month or so I have been plagued with waking up and tossing and turning which makes me miserable…Thursday night going to the gym helped me to fall asleep much easier and I slept like a rock...till about 3:00 a.m. ugh...then it was touch and go, that lack of sound sleep is tough.

Friday morning, I was so thankful it wasn’t 75 flipping degrees anymore! 63 degrees and an actual breeze blew from time to time...HaaaaaEeeeeYY!

The problem was as soon as I started moving I was so freaking thirsty I could hardly stand it. Which is really odd! I drink a lot of water everyday and I didn't feel like I’ve been slacking and I haven't even enjoyed any cocktails lately lol I have a 24 oz water bottle I put a tablet of Nuun in every time I run. I emptied it by my 3rd 800...I had already decided I would be walking more of recoveries than usual so I could get my workout done. I nailed my 800’s but I was feeling thirsty the whole time. Walking more in between helped a whole bunch and I made sure to refill my water bottle several times throughout the day. I think I refilled at least  5 times. Someone at work said to me it was probably my blood pressure medication...hmmmm, I’ve been on it several months at this point and it hasn’t been an issue, does that happen?!

I was dripping sweat from everywhere.
4:25, 4:35, 4:35, 4:29, 4:23, 4:32
6.85 miles @10:29 avg I felt like I crushed it :)

Friday evening I got a very weird wave of nausea and a cramp that last about an hour. I was super fearful it was food poisoning, I was right on the edge, but I went to sleep and nothing else manifested from it, and I was so thankful. My kick butt work out was the highlight of my day. LOL

I did not sleep well though and I turned off my run alarm about 4 a.m.

I did contemplate going for my run but I felt sluggish and the muscles in legs felt fatigued AND I was still thirsty. Arghhhhh, so I relaxed...all day. 🍷

I ran my last long run before my race next week. It was super sticky...warm, and my son had another mishap and texted me, which resulted in a few pauses to talk. It was a tough run...hard to absorb all that was going on and run and try to hit my paces.
I flubbed it....but even with that I still feel like it was pretty solid training. I wanted to lay face down on the pavement and cry...for real... but I kept plugging away. My heavy feeling was back in the humidity so I guess my great run earlier in the week was a fluke lol
Attempted 2w/u 2c/d 4@10:20
Actual 10:28, 11:23, 10:13, 10:20, 10:47, 10:37, 10:13, 11:07

Mentionables -
My massage (40 min) and chiropractor adjustment this week felt really good. Friday during my higher intensity work my hand was not numb like it normally is. Tingling is still there but I'll take any improvement I can get.

My hubby has been sick over a week now and ran a fever all day Saturday. I have battled off a few colds already but it makes me nervous because it is taper week. I am still stuffy now, I can't seem to get all the way well.

Even though training has been up and down so far, I've had a few breakthrough moments and I do believe I can have a decent day...pending the weather cooperates.
I feel like this in heat and humidity🐂🐄🐌
It is not that I won't have rough days when the weather cools, because I know I will, but at least I have a shot at pushing myself if the heaviness lifts.

My race is Saturday and while it is a very fun event, the course is notoriously short. Even though they made a few minor adjustments to fix it in 2016, it was just shy of 13 miles.
It bugs me!! I would rather run longer, but I am still going to count it as #18 💖
Thanks for stopping by! 
How much water do you drink everyday? 
Ever felt strangely dehydrated but you weren't sure why?
How nuts does make it you to be shorted on a run?? 
Ever suffer from sleep deprivation? 
What do you normally do during taper?? 


Monday, October 9, 2017

Training Week #8

Training week #8 with Coach Hoho

A few weeks ago I was having such a confidence crisis because I couldn't tell if I was making progress because the heat and humidity were holding strong. I am sooooo thankful I had a few nice days so I could experience my progress!

I am linking up with my awesome running gal pals for the Weekly Wrap!
Join in with Holly @ hohoruns and Tricia@ MissSippiPiddlin

Monday - Evening Ride - 10.92 mi 0:49:44
Tuesday - Pocahontas Trail run - 3.51 mi 0:38:58
Walking - 1.05 mi 0:23:09
Wednesday - 800 x 6 - 6.10 mi 1:02:44
Shaking out the legs - 0.51 mi 0:05:10
Thursday - rest
Friday - Free Falling - 3.01 mi 0:29:43

Saturday - 11 Instead of 12 - 11.00 mi 2:01:40
Walking - 1.44 mi 0:28:25
Walking - 1.01 mi 0:22:04
Sunday - lazy - it is so hot I don't want to go outside

This week started off like the week before, me trying to get rid of a nasty cold...

I took my bike out Monday because it was a lovely non humid Fall feeling kind of evening and I hoped it would help me to sleep better. 

Tuesday (3.5 mi easy) 

I took off work because I am over the amount of hours hours I are allowed to carry. I was going to use this time to go hiking, but my cold was making me feel blah. I woke up early planning to head to the Blue Ridge mountains, and within 15 minutes I decided I needed rest. I went back to sleep and snoooozed until 10:00 a.m. I headed to Pocahontas Park mid - day and ran on the trail. It has been about a year since I've been on a trail. I forgot how hard it is! Hilly and very challenging footing, but fairly shady. 

If you see me out mid day you know it is nice out LOL 70's are nice when there is no humidity.

6.5 mi 6 x 800 (500 recovery) 800= 4:40-4:50 
Wednesday morning was still a blissful delight...50 degrees and I got rolling on my 800's feeling strong throughout this session. I can tell my training is starting to have pay off and it feels great. 800's are my jam. 
4:31, 4:34, 4:41, 4:31, 4:30, 4:36
Kenny got my knuckle lights working again! I still ordered a new head lamp is supposed to be really bright. I can't wait till it gets here. 

Friday (3 mi w/ 90 seconds speedy a mile)  I had a very frustrating morning and it resulted in me getting out of the house almost 10 minutes behind schedule for my run. Minutes are like gold in the morning and I don't have even one to squander away. I felt very annoyed during my first mile and I tried to breathe and calm down and the next thing I knew I was down...on the ground. Ouch! 
I had plenty of light, but I still scuffed my shoe on something and down I went. I landed mostly on my knee and I was sore for a few minutes and I walked a little trying to decide if I should run on it. 

According to my Garmin it took me 3 minutes and I was off and running again and I knew I was even more behind schedule so I couldn't even go super easy. It did sting and I knew I was going to feel bruised but I would survive. 

Did I mention Friday morning it was 14 degrees warmer than Wednesday morning. The heat and humidity was predicted to climb and it sure did. 

Saturday (12 mi @10:40-10:50 pace) It was really warm and humid feeling as the dew point continued to rise as I set out for 12 miles.

I had pre- programmed my target paces into my Garmin, but I knew I wasn't going to try too hard to hit them. It was a run at whatever pace you can manage kind of morning.

I did my thing and even though it was warm and my knee was definitely sore, I felt pretty strong and steady. I tried to eat a few bites of a Luna bar the first few miles. I rarely fuel on training runs and I can't say this was really helped, but I figured I'd try. 

My feet felt great until mile 10 and then at 10.4 miles my right foot started throbbing, especially my toes...which is what always happens the past two years. When things flip, they flip fast, and stopping is the best remedy, but walking will also calm the pain. I was VERY slow once the pain spiked and stopped at mile 11. When things start to feel swollen I am most susceptible to more damage so I have to stop.

My result 11 @ 2:01:40 (11:03 avg)  only 5 miles really in my target pace range, but I still feel good about the effort.

The biggest annoyance is..I can get THAT close, but when my foot goes, it goes. I walked a mile and started feeling much better. It's not like I can just switch to intervals and keep going, I need time for the foot to calm down.

If you have followed me for any length of time you know I've been experimenting trying to manage the pain several different ways. I tried during marathon training to only run three days a week, tried running no long distance for months, tried a few different types of inserts, tried to rest the feet ( and they hurt more). That two hour mark for me is very hard to get past with out intervals. Using isn't a magical fix where I feel 100%, but if I start them early in a run it does seem to build in enough recovery so I can make it to the end. The question I have wrestled with and continue to wrestle is, should I just let the distance go. I do enjoy the challenge of finishing a half marathon, but the most important thing is being able to run several times a week for my sanity. My feet issues are much more manageable if I keep a run under two hours. I am going to finish out my race plans this year and think on it.

The only other fitness related thing I did last week was see a chiropractor for an evaluation (for the first time), and their massage expert. They felt they could help with most of those niggles I feel in my hammie and glute, and the numbness in my hand, but the hardest thing to treat was my feet. Neither of them wanted to give me false hope that I would see much improvement with the condition I have. It is not an injury that will just heal is degenerative in nature.  I knew this because I've heard it from a few different doctors who have examined me, but each time it reminds me I should just be thankful I am running, and I just need to continue to manage it the best I can.

Even though I had a few setbacks, like falling and cutting my long run a mile short, I still feel like I had a strong week of training and I am sure I am making progress with my overall fitness level. What I can do with that is still in question, but that is okay, in many ways I feel the journey and the process hold more value and importance to my overall health than the outcome of one event. 

Do you see a chiropractor? Have they helped you? Tell me about it! 
Anyone else experience numbness and tingling in your hands when you run?? My weakness seems to be my neck. 
Do you love 800's?? 
Anyone have a Diamond sprinter head lamp? 
Is it still summer at your house?

Thanks for stopping by!! 
Happy running, 

Monday, October 2, 2017

Feeling the Love of Fall!

Training week #7 with Coach Hoho
I am linking up with my awesome running gal pals for the Weekly Wrap!
Join in with Holly @ hohoruns and Tricia@ MissSippiPiddlin

On the Mend - 3.00 mi 0:32:56
Cool Down - 0:15:04
Treadmill warm up - 1.20 mi 0:19:32
Upper and Core - 1:21:01
Summer 800's - 6.04 mi 1:04:05
Cool Down - 0:19:12
Thursday – rest!
Walking - 2.72 mi 0:51:40
Feeling Fall for Ten - 10.00 mi 1:43:21
Walking - 1.85 mi 0:36:35
Cool 3 - 3.01 mi 0:31:30
Cool Down - 0:09:28

First let me say, this is not a forum where I have chosen not to discuss current events much, but I do feel deeply for those impacted just as I do in every tragic event of which there seems to be an endless string of lately.  I am deeply disturbed that so many among the human race seem to be hell bent on death, chaos, and causing of destruction of innocent lives. It is deplorable.
To make a long post short, I had THAT week, that breakthrough I needed and it once again confirms I may be the most weather dependent person on the planet.
Wednesday it was still summer, it was a hot 72 and humid and I knocked out my speed work. While I felt pretty darn strong for my 800’s I just slogged through the recovery periods, but I really believed it was the heat. Here is the thing though; when you are slogging and feeling drained, you always have to wonder if the conditions were better could I have nailed it??!
Fortunately I did not have to wait long this week to find out!  
Friday was a beautiful day in Central VA finalllllly….after months of boiling, I was whistling and happy to take an evening walk and feeling excited to run the next morning.
Saturday I could not believe how amazing it felt, I haven’t felt anything this pleasant since Montana in June. In VA it has been since April. I did my warm up and off I went.  I had pre-programmed my pace miles into my Garmin so I had my cues. After a few warm up miles, my legs were feeling better than they have felt in a very long time. I decided to ignore my pace cues and push out a few miles and see what I could do before I felt fatigued.
It was such a good feeling to push again!!
I completely crushed this run, it felt a race day!
Planned 2 w/u 2 c/d 6@10:30
10:42, 10:35 10:25, 10:31, 10:21, 10:26, 9:54 9:52 10:17, 10:16
I know in the world of speedy, this isn’t breaking any records, but for me it is the fastest and strongest feeling effort I've had in a long time. To be truthful the pace isn’t what mattered so much, it was more the fact I felt capable and my body was meeting the challenge when I pushed myself and I could recover without stopping, completely different from how I feel in the heat. I am so weather dependent it is annoying, but I don't have much control over it. 
I wish I could have held this pace for my last race in early September, but I just wasn’t there yet.  A race day like this in a few weeks would sure be nice, but who knows, the heat and humidity could be back in an instant here and I could struggle just trying to maintain 11 minute miles! 
At least I do feel I am getting myself prepared to be ready to seize the opportunity of a great weather day!
You know what else was really strange, my legs felt pretty used up the rest of Saturday, but I woke up Sunday and they were surprisingly ready to run.  I went out to do a recovery run and kept expecting any minute to feel heavy legs, but I actually felt great.  My biggest issue was I started sneezing incessantly, and another cold quickly came on. UGH!! The hubs and I went to Bush Gardens and I sneezed all though the day. I took Allegra, cold medicine, and used nose spray several times, I was so dried up my lips were cracking LOL but I was still sneezing. I can’t stand being sick, but I still had a great time. I live for roller coasters days!

I started last Monday trying to get over being sick all last weekend, and I ended up sick again. Booo! Oh well, I am trying to shake it off. 
Scenes from my week.

After my Monday run I came home to a hurt BooBoo

 He is on the mend!! His bite is healing and I can tell (after a $$$ vet visit)  he feels much better!  He stays in our yard and very close to home when he goes out, but that is the risk of an outdoor cat. All my other cats stay inside but Boo was an adoptee from the neighborhood because of Hurricane Sandy. My hubby insisted on bringing him indoors to keep him safe during the storm and he never left :) 

               Dang heat!! I rocked my 800's anyway! I may have said  a few curse words though! 
Saturday was an amazing long run, amazing breakfast made by my hubby, and a beer and wine festival for the day!! 

Sunday recovery run! I love Fall and this cute shirt from Sara Marie Designs from Holly 💗💗 Thank you for the gift Coach!!  
 and then I was off to ride rollercoasters for the day! 

Had any breakthroughs lately? 
Have you been able to avoid the cold season?! 
When was your last strong endorphin flowing run? Tell me about it! 
Anyone want to challenge my title as the most weather dependent person on the planet?! LOL  maybe I can share it ;) 

Take care everyone!

Monday, September 25, 2017

Half Training #6

Training week #6 with Coach Hoho
I am linking up with my awesome running gal pals for the Weekly Wrap!
Join in with Holly @ hohoruns and Tricia@ MissSippiPiddlin

Trying to weigh in on this past week is hard because I am in a bit of a confidence crisis for sure, but I am trying not be 😄 Where is denial when you need it??

One thing I will never understand is how long it takes me make any kind of pace gains after summer running. It is still pretty warm here but last year at this time I was flying around the neighborhood quite a bit quicker. Looking back, I was easily hitting the paces I am working so hard for now and missing. The temps were about the same last September, very warm and the humidity rocked on, so all I can do is hope something clicks in the next few weeks.
I still have hopes of running this next half marathon (October 21st) closer to 2:15.
Last October I ran a half  with 3 x 40 second intervals and ran a 2:13 and had plenty in the tank when I was done.
I do feel like I could have been a bit faster at my last race with intervals, but I really wanted to run one steady since it had been sooooo long! I am undecided which strategy I will use in a few weeks, temperature will play a huge factor in that decision.

Monday - I took the day off because I was a #holottastiff from sitting in the car Sunday for almost 7 hours, but it was worth it to celebrate Kenny's Dads birthday.
95 was like a parking lot

Tuesday - Fumbled Easy 3
10:35, 10:40, 10:25
1 mile walk
I was in a very low place emotionally, I couldn't even post a pic of myself smiling on Instagram because it seemed too contradictory to how I felt. This run was a little harder than my typical easy paced run but it was so short, I was no worse for the wear. I walked a mile just to get some more activity in.

I took my time warming up and got my speed work in. 
2:09*3:14*3:09*3:24*2:05  - pretty close to my prescribed paces! 
I also needed to get my virtual 10K run done, so I ran a few miles when I was done. My legs felt pretty used up those few miles lol It was 65 degrees and I was drenched but it was such a good mood booster. I used some comp time so I was able to run in the morning light, but wow, I always forgot how much busier it is an hour later than my usual buses, cars, people, dogs...all the activity. I found that activity mentally exhausting. 
Thursday - I headed to the gym after work and did the arc machine for 30 minutes. 
I spent 45 minutes doing core and stretching. I was too tired so late in the evening to do any heavy lifting so I planned to do it another day...but I ran out of days last week and never got a good session done. 

Friday - Breathe Easy 3 
I did better at my easy run 
11:06, 11:09, 10:46       33:04 
This run felt so good I wanted to keep going. 
It is so dark if I get done my work out on time. 

Friday towards the end of the day I started to feel sick. It was another 88 degree day when I came to of out of work and I had chills. Not good. I was in bed by 7:30 p.m. and spent Saturday pretty miserable. My head, ears, and throat ached. I took medicine and napped on and off all day.

Sunday - I woke up and took more medicine and headed out for my long run. 66 degrees. It is almost always 100%  humid here in the mornings but the dew point is down to 63, so I thought I would feel pretty good. Not so much...I felt overheated a few times in the early miles. Is that the sickness?? or my menopausal self?? IDK...I am over being hot though. I need Fall!!

9 @ 10:40 - 10:50 was the target
I was feeling optimistic when I started, which quickly went south. 
10:39, 11:07, 11:35, 11:24, 11:13   5 miles  56:01 
By mile three I could barely get my legs to go. It felt defeating to be so far off my desired pace range. I wondered if I should push on or switch to intervals and see if I could get a little faster running in. I tried to hang in there and see if I could flip things. I was feeling so yucky, not sick head felt better, just a serious lack of energy. I paused and reset my watch for intervals. 

I switched my watch to my 4 x 1 setting and sadly it has a mile warm up programmed in LOL I ran another mile @ 11:32 then started the intervals. 
The first few intervals were rough, but after a few walk breaks I started to feel much better and got a pretty good rhythm going.  I didn't look at my watch till I thought I was close to my distance...I was actually over. I was at 4.5 miles so I just ran it out to mile 5.  5 miles 56:20 
Although just a tick slower, I felt a whole lot better for the second half of this run. The beginning miles were scrape me off the pavement rough and pretty confidence shattering...I was thankful the second half went much smoother as far as how I felt. I am hoping it was just the sickness getting the best of me, but it is hard to tell!
All I can do is look forward.

I am hoping the next few weeks are really strong ones! I have about two more weeks to really make a difference in what I can accomplish race day.
Thanks for stopping by and if you made through my ramblings, thank you! 
Do you ever get the gym and just change your whole plan??  or should I say bail on the plan LOL 
What do you do when your confidence is wavering!? 
How many of you have experienced DC- northern VA traffic on 95? Argh...LOL 


Monday, September 18, 2017

Training Week #5

Hey hey, it is Sea to Shining Sea Virtual run week and I am going to get a 10K in this week. I originally planned to do the half with Clarinda but since I jumped ahead in training and did a half last week, I am going to drop back to the 10k. 

I am linking up my my awesome running gal pals Holly  and Tricia.
Share your adventures and join the link up! 

I was on the road to Baltimore to see my father -in- law for his 89th birthday yesterday (Sunday). That’s a #holottabirthdays and there was a #holottatraffic heading through northern VA and DC
Oy vey…
and I was feeling a #holottastiff  this morning.

Jumpin' back to last week...
Coming off my half marathon last weekend, I felt better than I anticipated and the mini weather break from summer for a few days was still happening. My legs felt pretty darn good and ready to kick off the week.

3 Easy - 3.01 mi 0:32:28
The weather was incredible, what a mood lifter. This was a very happy Monday run!!

Rest, my calf got tight…delayed onset I guess

Hazy 3 - 3.01 mi 0:33:35
And just like that it was 70 and super humid and it has not let go
Oy vey…I am over it.
My calf still felt a little tight which makes me freak. I have mega fears of stress fractures every time my calf gets tight. I went to the gym after work, I stretch between sets and I left feeling a little looser.
Arc Machine - 0:15:17
Upper and Core - 1:19:53

I did this workout on the street.
I don’t mind running circles in the bus loop for 200’s or 400’s but I just can’t do it for anything longer, so I took it to the streets.
5 miles is a favorite morning run distance of mine and I was in a chipper mood just knowing I was going to be out a little longer, but 70 and humid for speedwork made it a bit tough!
800's - 5.23 mi 0:55:00
4:36, 4:38, 4:43, 4:43

Cool Down - 0.40 mi 0:07:06

I actually felt pretty strong for my 800's but I fell apart a bit during recovery. I had to pause and stand still after my 2nd one because I felt lightheaded. I hate stopping, even during a speed session, I usually try to jog it out to recover. I stood under a sprinkler for recoveries 3 and 4. With all that I still feel pretty accomplished. 800's are tough!


Sticky 8 - 8.00 mi 1:23:31
Super humid and 70 again… w/u 6@10:35 and c/d
During my warm up mile I was overheating at the half way point…ooooooooie…so I paused and stood there trying to get myself together. After I got rolling again, I felt better. The last few miles I was worn out, everything in me wanted to stop.  I was so flipping uncomfortable and hot during my cool down mile I almost gave up; my right glute and foot were starting to protest. Some days it feels like everything is working against you, but I found a little determination and got it done.
10:28, 10:19, 10:11, 10:43, 10:24, 10:15, 10:29, 10:42
Walking - 0.54 mi 0:10:45
heavy and humid 

Dumbbell workout - 0:36:37
Had to get in the car and head to Baltimore, so just a few minutes of working out to get the blood pumping!

And just like that, I am onto week #6 💕 with Coach Hoho
Do you do 800’s on your regular routes, or use a track?
Are you in freak out mode when you feel a pinch or an ache? 
How is your week going so far? 

Thanks for stopping by!