Monthly archives: December, 2014

Almost Wordless Wednesday – holiday edition

It’s Wednesday….for those who celebrate it, it’s Christmas Eve.

Monday night I was pretty wired up and decided to run a bunch of errands in the evening, something I don’t usually do. It was worth it to get a few things out of the way, and as a bonus, I got to see houses with holiday decorations lit up at night. Thought I’d share. Enjoy!

This is a house I’ve shared before, the owner decorates the tree and round grassy area in his circular drive for EVERY holiday. You’d need a video to appreciate the silver ornaments spinning and twinkling in a wind and the icicle lights dripping, but it’s still pretty impressive.

the every holiday decorated house

the every holiday decorated house

This is a house a couple of streets away. I really like the look of the house in general (kind of Portland-esque) and I love their decorations. The little beribboned and lit trees in the window boxes are adorable, the wreaths with ribbons are lovely, they’ve hung shiny ornaments on the big front bush and there are so many white lights, which I really enjoy.

cute house 1

cute house 1

cute house 2

cute house 2

If you’re celebrating, have a wonderful holiday!



Training Recap Wk of 12/15/2014

Inside 17 weeks to Boston, the ultra is this weekend! The hay is in the barn for the ultra. Hoping that last week’s fatigue is finally starting to move on out and this week will be an upswing to get me to the race.

Run: 42 miles Turned out to be kind of a “down” or “cutback” week – unplanned, though I probably should have planned it – after 2 great weeks of training. Pretty high fatigue load all week, and some sore, tired and heavy legs. You’ll see that below. So I went with it instead of trying to push through. We’ll consider that a win – trying to be smart about it.

  • T – 10.5mi – 2vmi ez pace, 3 mi goal pace, 2 mi ez, 3.5 mi recovery pace. Managed the 3mi (wanted to do more) but sore, felt harder than last 2 weeks so dialed back. Warmer and more humid. HR higher at end than I’d expect. Very cranky in the evening.
  • W – 6.2mi – recovery pace, got better as it went along but tired. Again, HR at end higher than expected. This was the day I had my mammogram and the schedule at the hospital was all screwed up, so I was without food or water for a big chunk of the day, problematic when I hydrate and fuel frequently.
  • Th – 8mi – 3 mi w/u, 4 mi tempo, 1vmi c/d. L ham still sore, legs still tired, heavy. Still feels like too much effort. RHR fine, HR at end of run still higher than usual. Quite tired all day, improved slightly but cranky and lots of mood swings. Wound up cutting one toe on bunion foot with 3rd toenail, blood ALL over sock, orthotic, etc. Didn’t hurt at all, so I had no idea till I took the sock off.
  • Sat – 13.1mi ez pace. Probably should have been a FFLR (fast-finish long run) but there was no fast in my legs this week. 2 servings of EFS mixed with water (3, 6) and a BluePom Roctane split at miles 9 & 1. Listened to Dean Karnazes on Babbittville Radio and the latest MarathonTalk.DH figured out that it was a toenail problem causing the blood I’d noticed Thursday – a bunion side effect, pushing toes over into another nail, causing a cut and bleeding. Strangely, bled less today than Thursday though today’s run was longer.
  • Sun – 4.05 mi, recovery pace. Convinced myself to do it as I’d done a run on the Sunday before all my other races. If not for that, probably would have skipped it. Not feeling any real pain or anything, just fatigue and kinda bleah. But knew I’d feel better if I ran, even a little – and for a little while I did. Listened to the latest Another Mother Runner podcast.

Bike: Mon: 30min AM, 30 min at lunch; Fri 45 min, Sat 35min post-run.
Core: M, W, F
Wharton flex: 6 – skipped Sunday 
Chiro exercises: just too tired and sore
Coach Jay GSM routine: just Myrtl stretches a few times
Calf stretches: Didn’t actually count it – did them most days, some multiple times. Calves have been a little tight.
Walk: 15 min before runs.
Drills: As usual
Other: Chiro Tues, massage Sun. Still having appetite issues, still eating anyway, so don’t worry. Little baby arm weights on Core days.

How’s your training going?



Weekend Update Dec 20 & 21, 2014

This post is part of Tara’s Weekend Update linkup – check out her site to see what everyone’s been up to! 

In 1 week, the ultra will be behind me. Hoping it will have gone well and I’ll have put forth effort I’m proud of. But this week/weekend, I’ve been VERY twitchy about the race itself, the trip, food and logistics. There’s a lot to get done and my energy has been low this last week. Stress doesn’t help – it sucks energy while making me wired/tired and snappish. (so much fun to be around) Trips are stressful for me (the food issues mostly) and so are races. I don’t love crowds and travel.

So…..yep, feeling a little under pressure and “acting out” in my own quirky ways – stress eating fruit and veggies, procrastinating online, trying to tamp down anxiety instead of just doing stuff (that would make me less anxious if done). Always a work in progress.

RUN

Sat – 13.1miles ez pace. Probably should have been a FFLR (fast-finish long run) but there was no fast in my legs this week. 2 servings of EFS mixed with water (3, 6) and a BluePom Roctane split at miles 9 & 1. Listened to Dean Karnazes on Babbittville Radio and the latest MarathonTalk.

DH figured out that it was a toenail problem causing the blood I’d noticed Thursday – a bunion side effect, pushing toes over into another nail, causing a cut and bleeding. Strangely, bled less today than Thursday though today’s run was longer.

Sun – 4.05 miles, recovery pace. Convinced myself to do it as I’d done a run on the Sunday before all my other races. If not for that, probably would have skipped it. Not feeling any real pain or anything, just fatigue and kinda bleah. But knew I’d feel better if I ran, even a little – and for a little while I did. Listened to the latest Another Mother Runner podcast.

NON-RUN

Sat  – Didn’t get enough sleep (awake 3-6 with tummy issues) which rippled through the day. Bummer that the effects of sleeping in Friday (which I took off work because I was tired and stressing) kind of got wiped out by this.

Finished the latest Marathon & Beyond. Ate more of the orange-skinned kabocha I roasted Friday. Did more online research for restaurants and bit of timelining for the trip. (making my packing list would have been a better use of my time, see above re productive….)

Had some BBQ chicken from one of our favorite places, some frozen fruit and a few chips while watching the first two episodes of The Librarians. Not as great as I’d hoped, but we’ll probably keep recording it. (the episode tonight has one of our faves, Bruce Campbell, guest starring as Santa, so that may be worth a watch though we seem unlikely to get to it before Christmas) Finished up with a non-cheery Madam Secretary.

Sun – Still tired despite almost 9 hours of sleep. Really thought about bagging the run but wanted to keep the pattern of previous pre-race weeks and knew however icky my Sunday mood might be, it’d be worse if I didn’t run.

Post-run, DH made a scramble – we haven’t had one in weeks due to conflicting run schedules. So I had a big breakfast of that, asparagus, a few strips of bacon, then some kabocha and nut butter. Having to cut back on the kabocha as the store is out! I’ve got enough cooked to get through Wed if I eat less than half of what I’m used to. Amazingly, was hungry an hour after all that (probably a blood sugar thing), so had half a bar and then some frozen cherries before heading to my 2:30 massage. Got my food prep for Monday done though.

My wonderful massage therapist, who’s become a friend and is also an artist, gave me a print of one of her lovely paintings, and even signed it! I’m hoping to find something lovely for her in Arizona – her birthday is the day before my race.

Came back after the massage, laid out a suitcase and started piling stuff to be packed on the bed even though my list is incomplete. Doing some laundry. Tonight will be foraging and leftovers, we’re both kind of uninterested in anything so might as well eat down our stores of stuff.

Just before dinner, we heard sirens outside, going on for quite a while. Finally realized – it’s the annual “parade” from the firehouse down the street. They pull out all the stops – one fire truck leads, lights and sirens going, followed by a small truck with a Santa on it waving to everyone, followed by the ambulance and a smaller truck (lights and no sirens). Most of the crew wears Santa hats and a couple walk between each pair of vehicles, waving to the kids in houses or outside. Really freaked us out the first year until we figured out what it was. Here’s a photo of Santa (not the greatest, but work with me):

Santa

Santa

This week, I’m in the office Monday, Tuesday telework and chiro. Taking Wednesday off to pack and such, then we leave for Arizona very early Thursday! Trying to prepare to accept what is and make the best of it during our Christmas Day travel. It looks like a storm will come across the country on the 24th and 25th that has the potential to play havoc with air traffic. We’ll try to keep a sense of humor and patience….and this is why we’re flying on the 25th when the race is on the 28th.

In the spirit of a vacation, I will probably not blog much while we’re gone and am not likely to do my regular linkups as I don’t want to have to follow a schedule. But I will be online and looking at tweets and comments from time to time, and perhaps reading others’ blogs – a little unplugged, but probably not completely. I’m sure I’ll have something to say about my race, but I’m not sure how quickly I’ll get a race report up.

How was your weekend? 



Friday Five – Holiday Traditions

Welcome to the Friday Five Linkup, hosted by my blog buds/local tweeps

Cynthia at You Signed Up for What?!,

Courtney at EatPrayRunDC and

Mar at Mar on the Run.

Make sure to stop by their blogs for their picks and hop along to the other bloggers in the linkup, featured at the bottom of their pages!

This week’s topic is Holiday Traditions. Warning, this is a photo-heavy post!

1) seeing the Capitol Tree aka “The People’s Tree” (this year’s from Minnesota) I always enjoy seeing the ornament themes and thinking of individual people, especially kids, making the ornaments and being so excited by the opportunity.

Minnesota ornament

Minnesota ornament

as the sun sets

as the sun sets

tree and Capitol

tree and Capitol

2) seeing the holiday exhibit, with trains running through it, at the U.S. Botanic Garden, which also simultaneously exhibits – in a geographically accurate layout – DC landmarks made from plant material. This year the special exhibit was lighthouses – also made out of plant material – very cool. The lights worked too, turning around in each little lighthouse.

Special for those who’ve run Shamrock – the old and new Cape Henry lighthouses from Fort Story were represented!

Old

old Shamrock lighthouse

old Shamrock lighthouse

New – funny story – I truly couldn’t remember the lighthouse looking this way, I thought the color pattern was different. But I looked up my race photos and confirmed that yes, this IS the new lighthouse and I DID run past it. Amazing what the mind absorbs and retains, or doesn’t, during and after the race. I plead wind-related memory loss.

new lighthouse

new Shamrock lighthouse

Other lighthouses

roof detail on a lighthouse

roof detail on Fort Tompkins lighthouse, Staten Island NY

Sand Island Lighthouse, Wisconsin

Sand Island Lighthouse, Wisconsin

Cape Hatteras, North Carolina

Cape Hatteras, North Carolina

Whaleback Lighthouse, Maine

Whaleback Lighthouse, Maine

Check out the “copper tile” roof on this one

Blockhouse Point, Prince Edward Island, Canada

Blockhouse Point, Prince Edward Island, Canada

Admiralty Head, Coupeville WA

Admiralty Head, Coupeville WA

There are some fun non-lighthouse plant pieces in the exhibit too!

dinosaur

dinosaur

A few of the DC landmarks, remember, this is all plant material. Check out the Lincoln Memorial (not pictured) with Lincoln inside.

U.S. Botanic Garden

U.S. Botanic Garden

Library of Congress

Library of Congress

 

Smithsonian Castle

Smithsonian Castle

If you go, make sure to wander the rest of the Botanic Garden – in addition to beautiful plant life in collections or exhibits (with interesting facts well-presented), you’ll stumble upon an extra tree or two (and glass cases with “fairy” exhibits near the restrooms). The Garden is a treasure in all seasons, and it’s free.

hidden tree

hidden tree

fox at hidden tree

fox at hidden tree

3) walking the streets of Old Town Alexandria looking at the decorations, usually before or after going to the Alexandria Boat Parade (skipped this year though, it was nasty weather)

4) listening to and singing along with favorite holiday songs

5) watching The Grinch (gotta get this done before we head out of town!)

What are some of your favorite holiday traditions?



Training Recap – Week of Dec 8, 2014

Inside 18 weeks to Boston, less than 2 weeks to the ultra.

Run: 55.1 miles (woot!) Stopped wearing toe separator as of Wed. as it seemed like it was causing knee problems. Through Saturday, wearing the men’s Brooks Adrenaline 13s, size 9 2E. Sunday, had to go back to the women’s Adrenaline 13s (10 2E) I’m trying to save.

  • T – 10 mi, with 6 miles at new marathon goal pace and 1 mile faster, fueled by a Salted Caramel GU. Felt good, good run!
  • W – 3.1 recovery miles, bunion very painful first mile
  • Th – 11 miles with HILL repeats! Easy pace. 2 mi at 1% then 10x(3min 2%, 1min 0%, 1min 3%, 1min 0%, 30sec 4%, 30sec 5%, 1min 0%) – total of 8.28 miles for the reps. Today’s GU was Vanilla Bean. Felt good, good run! Seemed easier than last week’s, though of course I was tiring by the end.
  • Sat – 20 miles, long run pace (planned 18, but decided I wanted to push to 20), following the Boston course profile as best I can (better when I get boards). Now using 0% for decline, using 1% for both 0 and 1%, other inclines as written. (I’ll admit, after this run I thought “in 2 weeks, I’ll do this AND 11 more miles, really?”) 3 servings EFS w 1 water – took at 3, 9, 15, 18. Took Vanilla Bean Gu mi 6, tried Strawberry/kiwi Roctane at mi 12. The taste was tolerable and my stomach accepted it – I wanted to have a “no caffeine” option amongst my Gus – though I like the Blue/Pom Roctane better. I think for the ultra I’ll do sort of what I’ve been thinking of for the marathon (if I continue to carry the flask) – gel every 3 miles, with Gu at 6, 12, 18, 24 – and for the ultra, 30. The other times will be EFS mixed with water.

Less sore than last Saturday! Despite having gone faster and longer on Tuesday of this week, and doing 10 sets of my hill repeats on Thursday (last week it was 6). Hopefully this means my body is adapting and recovering well. I will say I felt pretty tired and beat up the rest of the day BUT managed to do my chiro exercises, Coach Jay’s GSM and Myrtls right after the run, and Whartons during the afternoon.

  • Sun – 11 miles, long run pace doing miles 16 – end of Boston course (plus a little). Again, less sore than yesterday (which was less sore than LAST Saturday). So, perhaps my body is getting some of the adaptations promised with hill training? Hope so, as that was why I started it now instead of waiting until January. EFS gel (2 servings total, mixed with water) at mile 3, 5.5, 8. Listened to Trail Runner Nation, then ran in silence when it ended.

So, between Saturday and Sunday, I ran 31 miles (almost 50k – 49.887k, to be precise). Granted, it was over two days and the race is not, but hey, it’s something. 30 loops of the course (1689.5 meter, 1.0498 mile loop) will get me something slightly more than 50k.

Yesterday, I’d noticed pain on the bone of my bunion during and after my run, but thought it was the bunion itself. Then I took the shoes off and saw a nasty red mark just below where the bone juts out. (sparing you a photo of the “deformity” of the bunion, etc.) so it seems that the men’s Adrenaline may not be wide enough after all. My feet were okay the rest of Saturday as I was in an old pair of the women’s Adrenalines, but as soon as I put the men’s on to run, there was the pain. Limping-causing pain. I tried loosening the laces in that area, which I thought helped, but after about half of my walking warmup, said “this is stupid” and changed to the women’s – which feel so different now. Wider (good), lighter (maybe good) but almost lower, less solid and less cushion between my foot and the treadmill (argh). So post-run, I ordered a pair of men’s Adrenaline 15s in 9 4E (the current men’s are model 13, size 9 2E) and will see how that goes. I still have boxes of shoes to try on and get returned before we go to Arizona.

Bike: M 40min AM, 48min at work. T 25min before dinner, W 30min at work, 30min before dinner, Th 30min before dinner 45 min, F 30 min, Sat 35min post-run Sat.
Core: M, W, F
Wharton flex: 6 – skipped Sunday 
Chiro exercises: Tues & Sat post-run (Thurs got sucked into a phone call that threw my schedule completely off) 
Coach Jay GSM routine: Tues & Sat post-run
Calf stretches: Didn’t actually count it – did them most days, some multiple times. Calves have been a little tight.
Walk: 15 min before runs.
Drills: As usual
Other: Chiro Tues, massage Sun. I’m noticing my hard and long runs are really killing my appetite, though I’m trying to eat anyway.

How’s your training going?



Weekend Update Dec 13 & 14, 2014

This post is part of Tara’s Weekend Update linkup – check out her site to see what everyone’s been up to! 

In 2 weeks, the ultra will be behind me. My brain is so Boston-focused (18 weeks) that I’m not thinking too much about the ultra, at least in the front of my mind. I think in the back of my mind, I’m getting a little twitchy if not about the race itself, then the trip, food and logistics.

RUN

Sat – 20 miles (planned 18, but decided I wanted to push to 20), following the Boston course profile as best I can (better when I get boards). Now using 0% for decline, using 1% for both 0 and 1%, other inclines as written. (I’ll admit, after this run I thought “in 2 weeks, I’ll do this AND 11 more miles, really?”)

3 servings EFS w 1 water – took at 3, 9, 15, 18. Took Vanilla Bean Gu mi 6, tried Strawberry/kiwi Roctane at mi 12. The taste was tolerable and my stomach accepted it – I wanted to have a “no caffeine” option amongst my Gus – though I like the Blue/Pom Roctane better. I think for the ultra I’ll do sort of what I’ve been thinking of for the marathon (if I continue to carry the flask) – gel every 3 miles, with Gu at 6, 12, 18, 24 – and for the ultra, 30. The other times will be EFS mixed with water.

Less sore than last Saturday, woot! Despite having gone faster and longer on Tuesday of this week, and doing 10 sets of my hill repeats on Thursday (last week it was 6). Hopefully this means my body is adapting and recovering well. I will say I felt pretty tired and beat up the rest of the day BUT managed to do my chiro exercises, Coach Jay’s GSM and Myrtls right after the run, and Whartons during the afternoon.

Sun – 11 miles, doing miles 16 – end of Boston course (plus a little). Again, less sore than yesterday (which was less sore than LAST Saturday). So, perhaps my body is getting some of the adaptations promised with hill training? Hope so, as that was why I started it now instead of waiting until January. EFS gel (2 servings total, mixed with water) at mile 3, 5.5, 8. Listened to Trail Runner Nation, then ran in silence when it ended.

So, between Saturday and Sunday, I ran 31 miles (almost 50k – 49.887k, to be precise). Granted, it was over two days and the race is not, but hey, it’s something. 30 loops of the course (1689.5 meter, 1.0498 mile loop) will get me something slightly more than 50k.

Yesterday, I’d noticed pain on the bone of my bunion during and after my run, but thought it was the bunion itself. Then I took the shoes off and saw a nasty red mark just below where the bone juts out. (sparing you a photo of the “deformity” of the bunion, etc.) so it seems that the men’s Adrenaline may not be wide enough after all. My feet were okay the rest of Saturday as I was in an old pair of the women’s Adrenalines, but as soon as I put the men’s on to run, there was the pain. Limping-causing pain. I tried loosening the laces in that area, which I thought helped, but after about half of my walking warmup, said “this is stupid” and changed to the women’s – which feel so different now. Wider (good), lighter (maybe good) but almost lower, less solid and less cushion between my foot and the treadmill (argh). So post-run, I ordered a pair of men’s Adrenaline 15s in 9 4E (the current men’s are model 13, size 9 2E) and will see how that goes. I still have boxes of shoes to try on and get returned before we go to Arizona.

NON-RUN

Sat  – Ate more of the orange-skinned kabocha I roasted Friday, which caused me to make yet one more trip to the store for yet more kabocha. Saw this – what a great idea! Mulling spices in “tea bags” so you can “mull” cider a cup at a time.

mulling spice "tea" bags!

mulling spice “tea” bags!

Spent time online watching live stream of the Desert Solstice 24 Hour in Arizona. Same race organizers as my ultra, but this was a 24 hour around a high school track! I tried to take a nap (yes, I was that tired), but my brain wouldn’t cooperate. Trip stress is rearing its ugly head, so I spent more time online looking at the food/logistics situation. We leave in less than two weeks, time for obsessive list-making to start.

Read a little of the new Runner’s World (not happy about some of the upcoming changes) I was on my own for dinner and evening as DH was watching football with friends elsewhere, so I ate leftover Chinese. For the evening’s entertainment, I rented and streamed (after tussling with Amazon Prime on the TV) a video of Fast Women, about several women aiming for the Olympic Trials a few years ago and one young woman returning to running after a stroke. It was okay, nowhere near as good as the documentary on Joan Benoit Samuelson I watched recently.

Sun – Woke up tired despite “sleeping in” the last 3 days. Got up and prepped for my run.

Had my massage at 11:45 – good to get it done, but given the shoe issues and delayed start of my run, as well as the length of my run, I was rushing to get there today. Seen on my drive and made me smile: little black fluffy dog walking & 2 young women (friends, sisters?) so excited to see each other they ran to embrace. Came back and did some food prep while DH grilled (he included an orange kabocha for me).

orange kabocha

orange kabocha

Snacked just a tad (though wasn’t hungry, I’m pretty behind on fueling) and sat down to read/write online. Time flies. Did a little more food prep and soon we’ll move into dinner and our usual Sunday evening.

This week, I’m in the office Monday but going in early (ugh) and leaving early so we can go see the Botanic Garden holiday exhibit and the Capitol Tree. Tuesday telework and chiro. Wednesday is my annual mammogram and appointment with yet one more new nurse practitioner. I take the entire day off as one never really knows how long these things will take. We’ll see what, if anything, there is time to do – or I feel like doing – afterward. Thursday is another telework day, Friday back in the office. (I seem to be craving time off at the moment – we took last Friday off work and had a nice lunch out and just puttered in the afternoon, but it didn’t feel like a day off….maybe that’s the downside of telework: on weekdays, my brain can no longer tell if I’m supposed to be working or not if I’m at home.)

How was your weekend? Did you race or start training for a race? Do anything fun or holiday-related? Tell me in the comments! 



Friday Five – Favorite Winter Activities

Welcome to the Friday Five Linkup, hosted by my blog buds/local tweeps

Cynthia at You Signed Up for What?!,

Courtney at EatPrayRunDC and

Mar at Mar on the Run.

Make sure to stop by their blogs for their picks and hop along to the other bloggers in the linkup, featured at the bottom of their pages!

This week’s topic is Favorite Winter Activities. I might be stretching the definition of activities, but….

1) The rare outside run in my winter gear – makes me feel very badass even though I’m a weather wimp (or I’d run outside every day) – bonus of going for runs on holidays with DH

2) Cuddling up with a book, warm beverage, fuzzy clothing and electric blankets

3) Watching the snow fall and hearing the hush it imposes on the streets at night, going for a walk in unbroken snow

backyard in winter

backyard in winter

4) Drinking hot apple cider, making soup and other cold weather yummies – just seem “the thing to do” when the weather turns cold

apple cider

apple cider

5) Thinking about the year past and the year to come – planning, setting goals, catching up with friends

What are your favorite winter activities? Outside or inside? 

 

 

 

 



Almost Wordless Wednesday

Shoe quest continues….there are 8 pairs in this photo, some a bit hidden. I’ve tried on 4 so far, at least 2 are going back immediately.

boxes of shoes to try

boxes of shoes to try



Training Recap – Week of Dec 1, 2014

Bet you thought I’d forgotten how to write training recaps! Looking back, the last one was for the week of November 3rd (two weeks pre-Richmond). I don’t know why I didn’t post the week leading up to Richmond, but I didn’t post the weeks post-race because I figured my recovery wasn’t all that interesting.

BUT, since December 1 was 20 weeks to Boston, training has started again. (and the ultra is fast approaching) So here we go!

Run47.1 miles – this week, wearing the men’s Brooks Adrenaline 13s, size 9 2E, with toe separator for bunion

  • T – 7.5mi, with 5 miles at new marathon goal pace, fueled by a Salted Caramel GU. Felt good, good run! Pretty surprising as I had a horrible stomach issue overnight Monday into Tuesday, was awake and in pain for a couple hours and was quite tired and not feeling it pre-run.
  • W – 3.1 recovery miles
  • Th – 10 miles with HILL repeats! Easy pace. R 3.05mi at 1% then 6x(3min 2%, 1min 0%, 1min 3%, 1min 0%, 30sec 4%, 30sec 5%, 1min 0%) – total of 5 miles for the reps then 2mi at 1%. This was kinda fun. Today’s GU was Vanilla Bean. Felt good, good run!
  • Sat – 16 miles, long run pace.This is the start of my long runs following the Boston course profile as best I can (better when I get boards to put under the back to make decline). Currently using 0% for 0 or decline, otherwise as written. So today was miles 1-16 of the course.
    Boston elevation spreadsheet and course profile on my treadmill

    Boston elevation spreadsheet and course profile on my treadmill

    EFS gel at mile 4, 8, 12. Quite sore from Thursday’s hill workout. (and probably my return to leg exercises Thursday, piled on Tuesday’s goal pace run) Once I realized I was going to be sore the whole time, but it didn’t seem to be getting any worse, just dealt with it. Listened to Marathon Talk and Trail Runner Nation.

    Got started really late. I could pretend it was intentional since Boston starts late, but it wasn’t. (and I didn’t start that late!)

  • Sun – 10.5 miles at long run pace, doing miles 16 – end of Boston course (plus a little). Surprisingly LESS sore than yesterday during and after run. Wouldn’t have predicted that last night, but perhaps yesterday was DOMS day then it gets better? Some EFS gel at mile 3, 6.5, 8. Listened to Endurance Planet.

Bike: T 45min before dinner, W 40 min before dinner, 45 min Friday, 35 min post-run Sat, 15 min post-run Sun.
Core: M, W (at work at lunch), F
Wharton flex: 5 – skipped Sunday and one weekday (W)
Chiro exercises: Started up again on Thursday post-run! Much needed. Probably contributed to Saturday’s soreness.
Coach Jay GSM routine: Started up again on Thursday post-run! Much needed. Probably contributed to Saturday’s soreness.
Calf stretches: Didn’t actually count it – did them most days, multiple times. Calves have been a little tight.
Walk: 15 min before runs. 35 min at lunch Monday.
Drills: As usual
Other: Chiro Tues, massage Sun. Have started throwing in some itsy-bitsy arm weight work.

Question for you, dear readers: what do you want to see in the training recaps? What’s interesting/useful to you?

 



Weekend Update – Dec 6 & 7, 2014

This post is part of Tara’s Weekend Update linkup – check out her site to see what everyone’s been up to! 

3 weeks post-Richmond and …. 3 weeks to the ultra.

RUN

Sat – 16 miles. This is the start of my long run following the Boston course profile as best I can (better when I get boards). Currently using 0% for 0 or decline, otherwise as written. So today was miles 1-16 of the course.

Boston elevation spreadsheet and course profile on my treadmill

Boston elevation spreadsheet and course profile on my treadmill

EFS gel at mile 4, 8, 12. Quite sore from Thursday’s hill workout (I think, piled that on Tuesday’s goal pace run). Once I realized I was going to be sore the whole time, but it didn’t seem to be getting any worse, just dealt with it. Listened to Marathon Talk and Trail Runner Nation. Got started kind of late with run, so didn’t even get done with my bike cooldown till 12:30.

bike cooldown

bike cooldown

Sun – 10.5 miles, doing miles 16 – end of Boston course (plus a little). Surprisingly LESS sore than yesterday during and after run. Wouldn’t have predicted that last night, but perhaps yesterday was DOMS day then it gets better? Some EFS gel at mile 3, 6.5, 8. Listened to Endurance Planet.

NON-RUN

Sat  – Ate more of the kabocha I roasted Friday. Spent time online watching live streams of The North Face 50 Mile finishers in San Francisco, and of the lottery drawing for Western States. So cool to be able to do that. Read a little bit of some older issues of Trail Runner and UltraRunning magazines (I’m behind) and a little of Marathon & Beyond.

Decided I’d start taking collagen (have heard it helps with tendons and joints, and I’ll take all the help I can get), so starting with 1T of this a day, mixed with 1 scoop of BeetElite (which doesn’t completely mask the taste but helps). I’ll give it a coupe of weeks. The collagen is pretty filling.

BeetElite and collagen

BeetElite and collagen

Didn’t go to the boat parade – the chilly, rainy weather just made it seem like it’d be no fun. In the evening, had Chinese again (DH varied his entree, I didn’t) and watched a little bit of TV. Wasn’t really in the mood to watch it all night, so spent a little more time online. Shared a bag of these yummy snacks – limited edition, so if you want some, go shopping ASAP.

 

pumpkin spice chips

pumpkin spice chips

Sun – Got an even later start than yesterday, but did my run and a quick bike cooldown. Had some kabocha for “breakfast “post-run though it was lunchtime by then. Roasted 2 more kabocha since I’d eaten so much of the 3 I roasted on Friday. Then did food prep and packaging for Monday and had a couple Applegate Farms chicken apple maple sausage links (yum) with paleo bread and the last of the cranberry orange relish. They only had cranberry apple conserve today when DH went to Whole Foods, but I’ll manage. Between those things and my massage (yay) haven’t had much time to catch up online.

Saw these lovely decorations as I was driving to my massage. A lot of the townhouses in Old Town Alexandria do this with wreaths – I love it. Wreaths and white lights are probably my two favorite types of outdoor holiday decorations.

holiday wreaths in Old Town

holiday wreaths in Old Town

Put away the kabocha when I got home, started preparing for dinner and a bit of TV watching before starting the work week. DH & I are both pretty tired, so some early crashing may happen.

This week, I’m in the office Monday and Wednesday as usual, Tuesday telework and chiro. I may go into the office on Thursday (perhaps a little late) so DH and I can go see the Capitol Tree and Botanic Garden exhibit (only open late on Thursday). I may either telework or take the day off on Friday.

How was your weekend? Did you race or start training for a race? Do anything fun or holiday-related? Tell me in the comments!