Good workouts.

I'd like to introduce you to my "track":

I actually have two of them conveniently close to home.

This one is marked with mileposts, and there is a little elevation gain and loss on the way out and back, but nothing significant.

The view recently, as I was finishing up an easy run- (this was the field on the left side as you go down the road toward the mountains.) Alfalfa hay is now sitting in a pole barn.

My last training post left off with a bad workout. A couple of days later (and 2 easy runs), and I "enjoyed" a hard interval workout. I scrapped the time trial for the week and opted to work on Vo2 max in the form of 6x1,000m intervals at just faster than 5k pace, with 2-3 minute jogs between.
The goal was to spend about 20 minutes at as close to my heart rate max as I could hold.  I hit 5 of the 6 out of the park- the sixth was really just to see if I had any juice left --and I didn't :).

The interval data: a satisfying set of oxygen-sucking saw blades.

This week will peak my mileage for this 5k experiment. If possible, depending on what races are available in the next 4-8 weeks, I might try to hold at 60 MPW +/- for a bit before dropping. One thing about trying to peak for a 5k is that with my long run capped at an hour and a half, I am having to run a lot of sessions to make my weekly goal. It makes me appreciate where we live even more, since I can sometimes disappear for a short run while the boys hang out with grandparents or cousins.

My easy pace, going by heart rate, is ranging anywhere from 9:30/mile (usually on trails) to  7:50's. I noticed the easy paces picked up once the weather got cooler and I started doing interval training.

Part of my game plan is to hit the weights at least 2 times- but more optimally 3 times- a week. I often forget to enter these short visits to the home gym into my training log, but they are still being done and I can feel the effects...usually 24-48 hours later.

At least every week I try to incorporate some sort of  trail run into my routine. Since trails and intervals don't mix, this usually ends up being on a recovery run or easy run day. (sidenote: I use the term "trail" liberally to include my gravel driveway which, when added to a small dirt path area above our house, equals about a mile [half uphill and half downhill].)

Today I ran about 8 miles on this "trail", which was  s  l  o  w, but given the inclines, I ended up doing more of a set of lactate threshold repeats than an easy run. It was a lovely follow-up to my early morning easy run, where yesterday's weight workouts and 8 miles with basic speed (12x100M at mile race pace) kinda caught up to me around mile 4. Hello DOMS!

In general, it feels good to be running strong again. 

I know it can't stay this way without a rest break. A person cannot continue to spiral up indefinitely; but, at this moment, I am loving the adventure and the climb.
***

What does your track look like?

Have you ever trained for a 5k? This is actually the first time I have, though last summer's training might have suited me well for one, I raced 10Ks instead.

Sore Buns, Long Runs, Answered Prayers!, Hair bands & MORE

How does one run with sore buns? Ah....read on. I might have discovered the secret art.

I had taken a vacation from the weight room during the taper and recovery periods before the EWEB half. Not so surprisingly, I got sore from a fairly light workout the first time back to my strength routine.

My glutes ("buns region" for those who unfamiliar with the term) were the muscles most affected, and they were noticeably sore during my last long run. With each step they seemed to bark a reminder, "If you love us, Ding-dong (as they affectionately call me), you would not wait so long between doing lunges!"

DOMS (Delayed Onset Muscle Soreness) is a cue to me that I need to be consistent with the weights, if I want to maintain my strength, muscle balance and any other benefits I might be getting from it. I combat soreness with another light workout about 48 hours from the last. For me, it targets those muscles and gets the blood flow back in there for rebuilding. I do love using weights!! and think it helps in many aspects of running.

How did I get through this painful little excursion called "long run"?  I did a little bit of cadence counting: 176, 182, 180. My goal was to hit about 180. I am sure this number slips a bit when I am not paying attention, but it is a good exercise- I think- for getting a good turn-over rhythm going. And it worked as a distraction (a little)

Training recap since the Turkey Trot

• 11/25 Easy 10.0 mi 8:29
• 11/26 Easy 5.1 mi 8:33
• 11/27 Easy 7.4 mi 8:27, Weights
• 11/29 Easy 7.7 mi 8:21 Weights
• 11/30 Easy 5.8 mi 8:24
• 12/1 Easy 7.4 mi 8:30
• 12/2 Easy 5.4 mi8:25
• 12/3 Long (easy) 16.1 mi 8:29
• 12/4 Easy 7.7 mi 8:24 Weights
• 12/5 Easy 2.5 mi 8:29
• 12/6 Easy 9.6 mi 8:22
• 12/7 Easy 8.0 mi 8:23
• 12/8 Weights, Easy 2.0 mi 8:27, Easy 5.5 mi 8:13
• 12/9 Easy 5.1 mi 8:16
• 12/10 Long (easy) 15.6 mi 8:22, Weights
• 12/12 threshold 10.3 mi -avg 8:04 for run., Weights

That's a fair amount of easy running, if I can comment on my own training a bit. I finally couldn't stand the "easiness" of it all, gave way with a few strides recently, and that final run with 10 minutes of T pace. Hooray for speed!

Answered Prayers/ Faith stuff
I have been doing a lot of thinking recently. Pondering WHY I run and WHY I want to be competitive. Could I ever go back to just running for "fun"? I am not sure I could. Maybe I could...but it might have to happen as a serious accident, or as something incremental, for me to accept it.

On a recent run, I spent some time asking the Lord, "Do you want me to even be running at all?" Circumstances have caused me to question the expense of training, time spent in it, etc..  The following day I received notification that I was accepted in to the Brooks ID program. (THANK YOU Brooks!!) To say I was surprised is an understatement. This is a huge blessing to me, and I am honored to be selected to represent Brooks. Now I am seeking God's guidance as to how I might use this opportunity to best serve Him. I am excited to be running and to see what direction this takes me!!

It might have been an bad idea, but recently I decided to expose our sheltered kids to some music from my youth. Up to now they have pretty much only listened to contemporary Christian music. I was pretty careful about which 3 or 4 songs I played on Youtube... This has opened a whole new world to them. Now my 6 year old wants to grow his hair out like a rock star! I am trying to figure out how to put the snake back in the can. Haha!

(Put this on full screen for maximum effect.)

The best part is that Matthew now sings the words as "Ohhhhhh, oh, Living on the Prairie!,"  Nathan has asked if we can have Brandon (worship leader) learn and play this piece at church.

So...if you were wondering: YES!! Home-school is going well!!! (It really is.. :) )

Have you had any prayers answered lately in unexpected ways?

How do you combat DOMS?

Do you like the 80's/90's "hair bands"?

Running, More Running and Random stuff. Week 5 of 16 Boston

Running recap for the week
Hubby has the older boys, so I had a rare moment to blog without interruption :)

This week, running presented a few challenges and a few new tricks too. It has been both a TOUGH week and a week of rewards.

Monday AM- easy/peasy recovery run. I feel like I can do 10 in my sleep if that's all that's on the plate right now.

Tuesday- I overslept due to an alarm clock issue. :p
I debated whether or not to run on the treadmill or just wait until the kids went to bed. I went with option 2, as I have a MENTAL block about running more than 5 miles on the TM and had 9 to do- plus the screen is hard to read and I had speed work to do. Hubby thinks the TM might be slipping (but just for him) and I didn't want to take chances. So I left at about 8 PM.
** side note: This is not long enough after dinner for me!! I was gently reminded of what it feels like to have my gut busting up into my lungs, and NO THANK YOU, I will stick to mornings if I can, before breakfast.**

Anyhoo...the moon wasn't out yet and it wasn't getting any lighter, so hubs kindly duct-taped a small flashlight to my hat. RIDICULOUS. Of course, the problem is that once you start moving at all, the hat wants to also.  I must not have a linebacker neck, because my head was raring and wobbling like a bobble-head doll. As soon as I got past the driveway I ripped it off my head and carried it in my hand. I purchased an inexpensive headlamp the following day. Thank you Bi-mart. :)

Continuing with the run... The workout was for 6x5 minutes "hard", whatever that means.
(I just came up with it as a nice idea- something like what I have seen in the Daniels book.) Sounded good.
After a few miles warm up I hit the 5 minutes countdown on El-Watcho (now filled with condensation).
I must say that it is nice not to be restricted to mileposts, and after the 1600's I have had recently, to stop a little earlier. Most of the recoveries were about 200 yards+/-.
Just for kicks, I decided to take #3 as a 1600 instead and had to restart the watch, but finished in 6:04. Nice. Would still like to do a sub 6, though. Finished the entire run as 10.5 miles and in record time. went to bed and woke up to do..

Wednesday AM - Nine-ish miles easy. In my sleep. haha. It felt more like the "Bataan Death March", but I still did allright and without any DOMS- just fatigue.

Thursday AM - I had a looming feeling about fatigue and the planned tempo run. It was supposed to be 6 miles @ 6:52 pace (41:12)..which is close to my PR 10K pace. (So much for not racing during training, huh? )
 I had some serious doubts, as I have not met a few tempo goals due to the large hill on the route. I moved the tempo to a rolling, but not-so-steep area, and somehow managed to do the 6 miles, with two turnarounds, in 40:52. 
**side note: Now I have a few thoughts: Should I have used a gel/sports drink? I haven't been using any except for races, and the last long run before. (My legs flagged at mile 3, but seemed to tap into reserves again, strangely, shortly after that.) And, When is the next 10K around here?  And, this is with back-to-back days with fatigue...should I even bother to rest before a 10K, like I have in the past, or just plow through? Anyway...always wondering about this stuff. **
Total run, just shy of 9 miles. Slow warm up.

Friday AM- I can't even remember...Oh yeah. Nine easy on 4 hours of sleep. Another "Death March" with no specific pain or soreness- just fatigue. I see a pattern evolving here.  Managed to run almost at goal easy pace- a little slow, but not terrible.

Saturday/Today- I shall refer to this run as "The Journey to Mordor and Back" run (referring to Lord of the Rings, Dad). This is the preferred route for the 20 miler, given no injuries.
**side note: I drove out a water bottle the day before and left it at mile 7/13. First time I have done this in months! There were two old nasty bottles waiting for me there. **

   This route involves a gradual ascent, with a few steep descents on the way out, and the opposite coming back. I wore the headlamp and was SEEN, though I had to readjust it a bit and I need to check to see if I have a wound from it pressing on my forehead through the hat. :)
**side note: After 2 years or long distances in the dark, I can't believe I have functioned with only a the moon, a flashing light and reflective vest (dropping off the flashlight at the mailbox). Why didn't I buy one sooner?! **
    I stopped way too many times today- to take off the LS shirt, to go to the bathroom a few times, to get water. I HATE stopping. I need to figure out how to take a shirt off while keeping my vest on. Rrg. Any ideas? Any case. I stop my watch for these short pit stops. And I really try to keep them short.

I am not sure which hobbit I identify most with after today, but I am certain I am not Gandolf. Maybe I have a bit of Golem in me.  Total time running: 2:46:48

Tomorrow I am sleeping in. (except to go to church) And drinking coffee all day.

Some non-running achievements in our house this week:
My oldest, Nathan discovered he can make himself fake-burp. I can see life with boys will only get more interesting... lots of burping and nerf guns.

My youngest discovered onions. He likes them raw. Takes after my mom, I guess :)

And a question, since you might have skipped past all the boring running stuff above: How do you take your coffee?
I tried a new thing today. Coffee + Vanilla powerbar gel (unused from long run) + milk= vanilla latte. ? Not quite, but if I closed my eyes, I was almost sitting in a quaint little book shop sipping espresso.

Does

+

=

?

Boston: 4 down, 12 to go! Checking in.

This one's for the numbers geeks =D.

After four weeks of running this crazy training plan (Who wrote this thing anyway?!). I had my first scheduled cutback week. Now I have some numbers and a few conclusions.

At this point, I am feeling pretty optimistic about how things are going. I am 1/4 of the way through this training cycle and am happy to say :

1. My body seems to be adapting to the weight training very well. Special thanks for the comments on my last post, (especially Jill, who weighed in with some encouraging personal experience as well as some coaching research). My "easy" run Friday (following Thursday afternoon's heavier-than-usual weight session) felt incredible! It was all I could do to restrain myself to an easy pace.  I can finally say that DOMS really isn't an issue in my legs now, as there was still no soreness Saturday morning (today).
2. There are NO injury issues going on right now. It probably helps that I am not trying to introduce a new day of speed work during this cycle, and that I have covered this amount of mileage recently. We shall see how things go as I continue to build in the miles...In contrast, while training for Eugene a year ago, I had issues with achilles tendinitis, and some sort of tendinitis in the front of the foot/ankle, so I was always wondering if it would spell my death for the marathon. I don't feel that way in training at all right now.
3. I seem to be hitting my goal training paces for most runs. But then again, it can be kind of hard to be certain sometimes with my complicated system. The graphs below show my paces as a cumulative pace for each run including warm-up, cool-down and whatever I did for speed that day. For instance, I just plug in the total time spent running and the total distance and the computer calculates the overall pace. I keep the interval/tempo times in my notes separately.  Again...we shall see how this continues with added mileage. I hope to pick it up a bit in the next few weeks. I am also conscious of the fact that I could be topped out speed-wise and that this might be as fast as it gets.

Today's cutback long run was 16 miles. My goal was to keep it easy: no progression, just easy on the body. It felt like that's what I did.

Ironically, I was listening to a podcast from http://www.marathontalk.com/ and the guest was mentioning that you should not be trying to "smash out" your long runs at this point in training (12 weeks out); and, that you'd be better to back it off a bit even if you feel like you could hammer it. The point being that you might bring yourself to peak at the wrong time in your cycle. Just what I needed to hear. Despite that, I finished faster than the last 16 miler, felt rested and all on 4 hours of sleep (I did feel sleepy- and I need to get better rest, but the legs were good to go.) 

                Longer tempo runs mean longer warm up/cool down.. 

Last year's stats... just because I can't help trying to draw comparisons with the only other marathon I have prepared for. (note the 4 day week makes for a few less runs on the chart).

And so..I am happy to report that there is not much to report with running.

My main goal for the next 4 weeks is to continue following the original plan and avoid accidents, such as :

• tripping over rocks or toys
• falling into potholes
• running into stationary objects
• twisting an ankle
• breaking a toe
• suffering a stress fracture
• getting mono

  ***

On the home front. I am also excited to say that I have stuck with my meal menu for three weeks! In that time frame, I have reduced my shopping time, prep time, stress and had dinner on the table at a much better time most evenings. HOORAY!!

I did make a change in plans twice, once when I knew I didn't want to cook omelets  and we had left-overs, and another time when I had less ham left than I hoped, so I made ham and pintos. Please note. Beans are not an ideal dinner suggestion for the night before a long run, at least in our home :D