Monday, September 25, 2017

Half Training #6

Training week #6 with Coach Hoho
http://hohoruns.blogspot.com
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
3.00
10:35, 10:40, 10:25
31:43
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.
Wednesday 


I took my time warming up and got my speed work in. 
 400/600/600/600/400
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 time...school 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 wise...my 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 

Karen

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.
https://hohoruns.blogspot.com/p/weekly-wrap.html
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!

Rest       




Saturday
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 


Sunday
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! 
Karen 

Wednesday, September 13, 2017

High Bridge Half Marathon #17

Hopping in late this week to tell you all about half marathon #17
I am linking up with my awesome running gal pals Holly  and Tricia  for the weekly wrap! and guest host Sara @ Sara Runs This Town 
Stop by and show her some love!


Throw back to September 2015
I was on it!  I was training and hitting great paces and in November 2015 I ran a PR half of 2:02:43. A month later I ran my second personal best half of 2:06:11. I was thrilled, but I was also struggling with pain in the ball of foot and toes. I was cycling and giving my foot lots of rest days. Every-time I thought I was past the foot issue, it would come back with a vengeance. I'd cycle more, feel better, then hurt again a few runs later.  I ran another PR race (a 5K) January 1, 2016.  I thought I was finally better! A week later my foot blew up like a balloon and I was off it until March. A tear in my plantar fascia near my toes on my left foot.

While I was rehabbing that mess my right foot started acting up.  Toes two and three, started having the same swelling and pain at the joints.  The tear eventually healed but the capsulitis issue has been persistent. A little fact.."This inflammation causes considerable discomfort and, if left untreated, can eventually lead to a weakening of surrounding ligaments that can cause dislocation of the toe." That is me to a T - my toes are out of whack now.

Throughout 2016 and 2017 the pain and stiffness in my toes increased quite a bit, and it really restricts my push off, that is probably the biggest change, and why I can't hit speeds like I used to.  I have orthotics that help distribute the load to my foot now, but long runs have remained a challenge. I have used intervals ever since on longer distance runs to manage the pain.
Since I switched to Hoka's the pain in the ball of my foot improved just enough to give me hope I might run a half  marathon one day without intervals. I hoped to try this past Spring, but every race I ran was soooo hot I needed intervals to survive in the heat.

I tell you all this background to share what a journey it has been just trying to run again consistently.
For a long time, I honestly never thought I would be well enough to ever run 13.1 again without intervals, but I finally got a great weather day, a trail race, and almost enough training LOL  It was a weeee bit early in training to tackle a half, but sometimes you gotta seize the moment!

Coach Holly has been assigning me some speedwork, and although it feels tough, it's giving me a big head and making me believe that I can run a little faster. 💗 🙈 😂

I am sure I am biggest pain in the butt client ever for Coach Holly but the one thing that I've learned through all these health issues is, do not pass up a good opportunity!

SO here's all the things about #17

I woke up at 5 a.m. and showered off and got my running clothes on.
I had mega cat cleaning (that is every morning) duty but it took a little longer than usual.
I made a vegetarian corn dog - 26 grams of carbs - 8 grams of protein, I was thinking that would be a good balance for breakfast and just a few sips of diet Pepsi for caffeine...not in the mood for coffee.
Five minutes before six, I still didn't have my hydration pack ready, and I wanted to be on the road, so I grabbed my handheld tossed a tablet of Nuun in it, and took a bottle of Powerade to drink on the way.
I had agonized the night before about wearing the pack....not wearing the pack LOL wasted time...anyway,
I did remember to pop a piece of run gum (thanks Marcia) in my mouth, but forgot my sport beans.
I arrived in Farmville an hour later, and I was sooooooo tickled it was 55 degrees, it was humid, but cool enough I could overcome it. I was feeling confident...and nervous. 😇

I signed in, picked up my bib, and hit the restroom. I ran a short warm up and hit the restroom again, and ran to the start line just in time to hear start horn blow. Ahhhhhh! Damn my weak bladder.
I only stood still long enough to save my warm up run on my Garmin and start my pre-programmed dream half plan.  I don't think I had a full 30 seconds from warm up to race start. If I would have left the house 5 minutes sooner, I could have stood still and did some deep breathing...but nope, gotta go!
I was one of the very last people to start.
I admit my dream plan was a little lofty - but may as well dream big right!


This race has a special place in my heart because it is where I ran my very first half marathon September 7, 2013.
The course is limestone trail with 4 hydration opportunities along the out and back. My only pauses were to fill my handheld with Gatorade.

I was gulping it down.
I was so salty when I was done...like sooooo salty you could rim a glass on me.
I ran my hand across my knee cap and came up with enough salt for a pretzel. Seriously, it was odd since it wasn't super hot. My shirt was dripping like I had ran through a sprinkler when I was done.

Here's how it went down
10:38
10:52
The first few miles my legs did feel sluggish.
Never judge a run by the first mile right :) I started to find my groove after mile two.
Pre-programming target paces into my Garmin gave me cues, so I knew I was slower than what I hoped (10:20) but I tried to stay close. This pre-programming tool is turning out to be great for me.
10:31
10:43
10:47
10:31
10:39
10:15
When I tried to pick up the pace a little more, I felt right on the edge...and I remembered I forgot my fuel. I wondered if sport beans would have helped. I tried not to ruminate too much, I told myself I ate plenty of breakfast, drank a whole bottle of Powerade, and I had been gulping Gatorade (my best guess would be about 50 oz. throughout the race).
10:39
10:55
UH oh! The morning cast of shade had been blissful the first seven miles or so, but after that there was intermittent sunshine heating things up. I decided to slow up and give my body what is was craving, a little bit of recovery. I told myself it would help me pick up the pace the last two miles. Looking back I wish I would have pushed a little harder, but in the moment I felt fatigued.
11:11
Rest over, I heard that beep on my Garmin and tried my best to push.
10:01
10:14
8:47 - for .13

I felt pretty strong the last few miles and I was totally elated I ran every last flipping step!! FiNNNallY :)
I admit I had a few moments where I was bummed I did not come closer to my goal pace, but hopefully with a little more training under my belt I can do it. I think the trail surface was a huge help, hopefully I can pull it off on pavement next!
I was stunned my time was good enough to snag me an AG, but it is a very small race!!

This pic is from my Monday morning run 
I got 2nd :)
2:18:55 is a 10:36 average pace  - dream pace was 10:20 

Pausing to refill my handheld cost me about a minute according to my Garmin, but I gotta have hydration. Four stops wouldn't have been sufficient for me.

Overall, it was a beautiful day, I ran 13.1, my fastest miles were the last two, and I ran every flipping step! I feel very thankful for #17 and being just impulsive enough to try!
Thanks for stopping by 💞
I'm halfway through my 5th week of training as I write this! My October goal race is coming. 
What is your next Fall goal?? 
Do you love the small races or the mega events? 
Happy running,