Saturday, August 9, 2014

Another Birthday

Friday I celebrated my birthday with a fun night out to see Carlos Mencia at the Richmond Funny Bone with my family.
Hubby, me, Mencia, Cassie, Andrew my son

Right now I am slurping down a protein shake trying to feel recovered enough to go by the gym and run so I don't mess up my streak. My celebrating has left me feeling slightly challenged...


True tidbit: I partied quite a bit when I was younger and was still living in Baltimore. I moved to VA in 1989 - that makes me sound crazy old - and had my son in 1990. While pregnant I was motivated to quit drinking and smoking for the obvious reasons and after my son was born I decided if I could abstain that long, I didn't really need those activities in my life.

A few years ago, after almost 20 years, I tried wine and discovered I really enjoy it. Probably because I upgraded from MAD DOG and Boone's Farm lol to Sangria and Pinot. Last night I enjoyed a few Long Island Ice Teas at the Mencia show. I am not quite the party animal I once was, as I am moving fairly slow today.

Recently I saw a quote somewhere...
"Yea, you are old. Get over it."


I will be 48 years old on Sunday. I don't know how this happened to me. In 1984 I remember feeling 30 was ages away! I was rolling along in life till about 45 and honestly birthdays didn't bother me much. The past few years I have seen the physical changes and I realize you can't really do anything to reverse what is happening. Sure you can eat clean, drink lots of water, take your supplements, but the sun damage, the wrinkles, the hair thinning, you can't control it, you just have to accept it and try to age gracefully.

I have shared this tidbit before but in case you missed it...

Celebrate your 30's! It is the best decade. Look in the mirror and tell yourself how damn good you look! Strut your stuff every so often. Enjoy your smooth skin, go without makeup and enjoy it, show off those muscles you work for and if there's anything you really want to do...just start! Being in your 20's and 30's is peak time in my mind, and you will enjoy being in your 40's more if you took life and lived it to the fullest in your 30's.

Time is precious.
♦ Go for it now. The future is promised to no one. ~Wayne Dyer
♦ You may delay, but time will not. ~Benjamin Franklin
♦ Every day of our lives we are on the verge of making those slight changes that would make all the difference. ~Mignon McLaughlin 

If I could share one thing I wish I would have done better in my 20' and 30's it's -  weight train. Weight train your arse off! Make muscle and eat enough protein, it will pay you back tenfold later in life, never ever think it's a waste of time. 

Till next time, 
Karen 

What's your favorite way to celebrate a birthday? 

Thursday, August 7, 2014

Speed Work - What's That?

I have seriously been slacking at speed work. My last formal, following a plan, speed work was in the beginning of April.
That's a lot months ago!

I occasionally do a little fast running here and there, but nothing structured, no exact timed intervals, certainly not even weekly do I really push myself. Progression runs, yes, I can technically say I do  progression runs, but I typically start my first mile at a fairly easy pace.  10:00, 9:40, 9:13, and the last mile I will work 9:13 up to 8:34 pace. These runs do involve some pushing, but I am slacking by not starting more challenging.

When I was 10K training I would do four mile progression runs and start at a 9:20 pace and hold the pace for a mile and keep bumping up up to an 8:34 pace.That would wear me out.
Why did I stop? A big part of that was weight training. I found it was a challenge for me to use THAT much energy and weight train. I also hit my 10K goal and since speed work was causing a lot of soreness and icing I decided it may be a recipe for injury and I am 47 (days from 48 now) so I just decided easier pace was better for my big picture goal of running till I am 90.

Every so often I feel a hankering to go out and run fast. Since I have been doing the run streak
and running at least a mile every day, I have done a few fast ones and it always feels so good to get a nine minute mile in :) My fastest mile was an 8:58 and it's funny, seeing an 8 in front of anything makes me feel so bad @#s. 

Yesterday I was feeling a little frustrated all day, it's hard getting older and accepting some of what comes along with it. I noticed some new wrinkles and my gray hair is getting very out of control. I am now almost completely gray/white all through out my head and it's hard to cover it. I called and got a hair appt. and had a pile of hair cut off and had it colored. It's nice to see NO gray today (I know it won't last) but it helped.
Relief, no gray hairs today ") 

After I got my hair done I decided to go for a run and push. It was really humid, but I kept telling myself ..it's short, suck it up. I actually didn't feel nauseous right until the end :) It's amazing what pushing does for me, the ick just drains out of me, and I slept like a baby. That's why I love running so much.
Split
Time
Distance
Avg Pace
Summary29:07.63.119:22
19:23.21.009:23
29:12.41.009:12
39:36.51.009:37
4:55.50.118:31

I really wasn't sure I could still pull this off. I will confess I could not have maintained one mile at that pace, shoot...I couldn't even do a slow mile. I had to walk for about 5 minutes when I was done and then jogged one more mile home. In April I was able to maintain this pace for a 10K,  so slacking at the speed work has really caused me to lose some stamina.

One thing I am curious about. How much faster above your average pace do you do speed work at?

Do you do speed work even if you aren't really training for anything? Thoughts on speed work in general?

Sunday, August 3, 2014

A Long Run

I woke up Saturday and it was like this...


Actually it was darker, because I took the above when I was done my run, but you get the idea, not a lovely day. It drizzled the whole way, but I was determined to run outside.  About four and half miles in I thought I was going to flake out, so I kept running further from my house :) 

I made it nine and half miles.

Split
Time
Distance
Avg Pace
Summary1:36:29.69.5110:08
110:16.51.0010:16
210:02.01.0010:01
310:28.41.0010:28
49:58.81.009:59
510:16.21.0010:16
610:35.91.0010:36
79:57.71.009:58
810:20.31.0010:20
99:48.81.009:49
104:45.00.519:15

I tried to start out easy and relax so I wouldn't gas my self out. I didn't have an exact goal, but I didn't take my hydration pack, so I knew maybe I could make it 8 miles or so. My feet hurt off and on during the run, but I kept pushing and told myself not to stop. 

I took a bottle of water with me and I thought I would carry it for the first two miles, then stash it for the way back. Ha! I stashed it about a half mile from my house, I didn't want to carry it.  I hate carrying extra "stuff".  I ended up taking two short stops at sprinklers during my run to splash off and get a handful of water. I just didn't want to deal with my hydration pack, carrying it does provide the advantage of not stopping of course, but I just don't love it. I need something I can wear that "disappears".  Rinsing my hands and arms, flushing my eyes, feels very refreshing, but I am left to the random luck of if and when I will pass a sprinkler.  I never feel the need till I am at least four miles into a run to get water, but after that I am usually looking for an opportunity. I always wonder if someone is sitting drinking their morning coffee cussing at me for leaning over their sprinkler lol I only stop if it's right on the edge of the yard. 

It was nice to have a bottle of water for my walk home after my run ") 
I was a sweaty happy  ❤ mess when I got done. Amazing how good even a mediocre run makes me feel right now :) 
I did chafe my right thigh raw. I will spare you the picture. My body glide must have worn off in the extreme drizzle and sweat mix I guess, but you know I don't even care. The ouch reminds me I ran. 

July turned out okay. I did have a few panic moments where I was convinced I was completely losing my running stamina, but I still managed 80 miles for the month.
So far during the streak I have only missed one day. This really helped my mileage last month, so I am still on track to bypass my goal for the year. ❤  

Do you ever stop at sprinklers when running? Would you cuss at me if you saw me splashing my eyes? Have you ever done a run streak for any length of time? 

x