Monthly archives: June, 2015

Training Recap Week of 5/25/2015

Here’s the training recap for base phase week 4, a cutback week. Still recovery/easy pace runs on the plan.

RUN miles for the week: 33.5

Monday 5/25

I’m grateful to have had this day of remembrance off work.

I “treated” myself to a run on what is usually a XT day. I’m hoping to be able to add a day of running or run doubles to get more mileage, but I’m not sure how that’s going to work at least near term (with the exercises affecting my running some). Gotta be careful not to pile on too much.

Light core workout before run, Standing Hip Openers on the deck in the backyard after, Myrtls inside after that.

4 miles at recovery pace with 2% from x.5-x.8 each mile, then 5x10s strides with rest till the next whole minute. Those were kind of fun.

Tuesday 5/26

Not a great night of sleep, GI issues and awake at 515. Of course, that doesn’t mean I start running any earlier, being the procrastinating champ I can be sometimes. After the run, found out we have to move in the next 2 months.

7.5 miles – 1mi recovery pace, 3 mi increasing “easy pace” then 3.5mi at my fastest “easy” pace since the race. Same 2% at x.5-x.8 each mile. last 2 full miles then did 0.2 at 0%, did last 0.5 at 0%. HR higher, room warmer. Feeling the glutes and hams.

After:  Ohnos. UVa exercises. Side to side squats on board. LC #1 laterals. 10 ham curls on ball, 10 single leg glute bridges on floor – foot farther out, toes up, knee to chest. L arch feels pulled, L heel hurts. Myrtls. Wearing Asics around house. Ball of R foot under bunion hurts. Whartons b4 dinner. Chiro worked on calves and L foot.

Whartons before dinner.

Wednesday 5/27

3.1 miles recovery pace. Good HR. No core. No Whartons. Hams tight.

Thursday 5/28

Surprise – I didn’t run today. On what would normally be a regular longer run day (as it’s a telework day). I was tired, poor sleep again, hormone/female stuff going on and my legs felt sluggish and sore and tired/heavy. I got myself to the point of starting my walking warmup – and boy did it take a lot of coaxing, encouragement, promising myself things, pushing myself to even get that far. Started to walk and thought “nope, there’s no benefit here, you’ll push for a crap recovery run with poor form that does nothing but make you sorer”. So I stopped and decided not to run. (this, in case you can’t tell, is a pretty big deal) I stuffed the mileage and calorie monster back in their bag and went with “be a smart runner, think long-term, don’t make the same stupid mistakes you’ve made in the past and by the way it’s a cutback week”. Truly, I must be trying to be smarter – or I’m just tired and lack the will to even beat myself up.

So, I biked for 35min, did my UVa exercises and before dinner, did my Whartons. And I survived. Not that there weren’t mood moments or calorie-focused ones, but even when I talked to DH during the day, I was just too tired to get to worked up about it. (maybe the moving stress had kicked in)

Friday 5/29

Again with the GI & female issues, maybe 6 hours of poor sleep with funky dreams. Not helping.

Core Incl pushups/dips on ball, a little Meb stuff in there. Felt wimpy, tired. A little better at end momentarily. 30 min bike.

Saturday 5/30

13.1 miles, easy pace. Wondering when does it actual start to feel easy again? Makes sense that it would feel tough though, as adding in the glute exercises from the gait lab and trying to adjust my form makes me sore in all sorts of ways and places. Wore my still-awesome quad sleeves since my hams complained during my warmup. Cardio-wise, my HR showed it to be reasonably easy.

Took Vespa before, and a Lemon Sublime GU at mile 7 to try it out – it’s one of the ones without caffeine. I’m using these less-critical runs to try flavors for the future. It was odd as I got some in my mouth and didn’t really taste anything for a minute – then it tasted just like lemon meringue pie filling (reminded me of my mom, one of her favorites). It wasn’t sticky sweet, but it wasn’t tart, and I was more looking for a lemonade kind of tart. Didn’t love it, didn’t hate it, didn’t seem to upset my stomach. DH is going to let me try his Lemonade Roctane to see what I think. I think I still have a TriBerry to taste. Then perhaps plain and apple. I’m liking the Salted Watermelon lately, more into the fruits than the Vanilla, Caramel, etc.

Listened to the latest ep of Marathon Talk, part 2 with “North East running legend” Jim Alder. Next week, Martin & his wife Liz (a two-time Olympic marathon runner) will be co-hosting, as Tom and his wife Helen traveled to South Africa for Comrades (run on 5/31). Helen (Hels) beat Martin & Tom’s time from a couple of years ago. She ran 10h 11min to their 10h 48min. Can’t wait to hear all about it!

Also listened to Ken Reiss on this ep of the Runner’s Connect podcast. I was interested to hear about his study of Spira shoes, which have mechanical springs in them. I ordered a pair. I’ll try pretty much anything at this point.

Did my Ohnos and glute exercises after the run. Yow.

Sunday 5/31 – 20 weeks to Baystate

5.3 recovery pace miles, better than I’d been expecting based on my new exercises and how sore I was last night! Wore my quad sleeves again, and this time I remembered to put them on BEFORE my shoes. (was a close call though) Followed up with Myrtls.

Listened to Sarah’s BRF (best running friend) Molly interview Sarah about her recent injury and recovery on Another Mother Runner. Picked up a phrase “pathologically optimistic” – love it! Goes well with the Marathon Talk boys’ “relentlessly positive” and some quotes from Deena Kastor.

Are you training for a fall race yet? 



Weekend Update May 30-31, 2015

This post is part of Tara’s Weekend Update linkup! Visit her linkup page and check out how everyone spent their weekends.

Really, it’s June already?

RUN

Saturday – 13.1 miles, easy pace. Wondering when does it actual start to feel easy again? Makes sense that it would feel tough though, as adding in the glute exercises from the gait lab and trying to adjust my form makes me sore in all sorts of ways and places. Wore my still-awesome quad sleeves since my hams complained during my warmup. Cardio-wise, my HR showed it to be reasonably easy.

Took Vespa before, and a Lemon Sublime GU at mile 7 to try it out – it’s one of the ones without caffeine. I’m using these less-critical runs to try flavors for the future. It was odd as I got some in my mouth and didn’t really taste anything for a minute – then it tasted just like lemon meringue pie filling (reminded me of my mom, one of her favorites). It wasn’t sticky sweet, but it wasn’t tart, and I was more looking for a lemonade kind of tart. Didn’t love it, didn’t hate it, didn’t seem to upset my stomach. DH is going to let me try his Lemonade Roctane to see what I think. I think I still have a TriBerry to taste. Then perhaps plain and apple. I’m liking the Salted Watermelon lately, more into the fruits than the Vanilla, Caramel, etc.

Listened to the latest ep of Marathon Talk, part 2 with “North East running legend” Jim Alder. Next week, Martin & his wife Liz (a two-time Olympic marathon runner) will be co-hosting, as Tom and his wife Helen traveled to South Africa for Comrades (run on 5/31). Helen (Hels) beat Martin & Tom’s time from a couple of years ago. She ran 10h 11min to their 10h 48min. Can’t wait to hear all about it!

Also listened to Ken Reiss on this ep of the Runner’s Connect podcast. I was interested to hear about his study of Spira shoes, which have mechanical springs in them. I ordered a pair. I’ll try pretty much anything at this point.

Did my Ohnos and glute exercises after the run. Yow.

Sunday – 5.3 recovery pace miles, better than I’d been expecting based on my new exercises and how sore I was last night! Wore my quad sleeves again, and this time I remembered to put them on BEFORE my shoes. (was a close call though) Followed up with Myrtls.

Listened to Sarah’s BRF (best running friend) Molly interview Sarah about her recent injury and recovery on Another Mother Runner. Picked up a phrase “pathologically optimistic” – love it! Goes well with the Marathon Talk boys’ “relentlessly positive” and some quotes from Deena Kastor.

NON-RUN

Saturday – After my run and my exercises, I had a Japanese sweet potato (JSP) with some Fastachi walnut butter and some PF Nuttzo on it along with some asparagus. Then I took a bunch of paperwork out to the porch to deal with – sorted into “file, shred, recycle” piles and handled as designated. My way of starting to prep for the move.While doing this, I listened to an old Runner’s Connect ep with the enthusiastic Doug Kurtis, WR holder for most sub 2:20 marathons (75!) and RD of a bunch of races around Detroit. Was hoping to hear why he liked Spira shoes, but if he said, I missed it. He’s pretty entertaining to listen to anyway though.  I’m sure I did other things in the afternoon, but I really can’t think of what! All I know is, time flew. I do think perhaps I can catch up on some podcast episodes if I listen to them while I do de-cluttering and moving tasks – also, it’s a good way to get me to do them and keep me going. I already listen while running, commuting, stretching, doing strength work and prepping food/supplements!

These beauties have started to show themselves on the side of the house

day lilies on side of house

day lilies on side of house

And the honeysuckle we planted in the back is out in full force

honeysuckle

honeysuckle

We decided to “forage” for dinner, which for me meant using the leftover chicken from Friday’s Chinese (they put SO much chicken in the dish I always save some) and some fresh veggies for my spring rolls. I’m really enjoying the PB2/amino sauce, had it Friday, Saturday and Sunday. I did get more sunflower seed butter, but too lazy to open the box, the jar, stir it up.

We need to get through what’s recorded on the DVD before the move, so weekends are a bit heavier TV watching for now. Watched Arrow, Person of Interest and Castle.

Then some Arctic Zero (chocolate, with frozen cherries) and baked potato chips while reading an old Katherine Hall Page mystery, one in the Faith Fairchild series that I’d skipped. Last week I read the newest, set on an island in Maine, and really enjoyed the setting, so I picked another set in Maine. I don’t like it as well, but oh well.

Sunday – I woke up quite early and started doing laundry before 7. Seriously, this perimeopause stuff is eating my lunch. Poor sleep and other issues, not helping my running, recovery or stress/productivity levels!

After my run and Myrtls, shared some bacon and watermelon with DH on the porch, then a JSP and nut butter. It got sticky outside, so I went back inside for some coco bread toast. Watched the live tweets of Meb’s first half as a Master (2nd overall, not by much, led a lot of the way – first Master and possibly a new record). While doing food prep and more laundry. Then off to my massage.

I ate half a Quest bar in the car on the way back, changed the sheets on the bed, did some more food prep and tried on running shoes I’d ordered. The only real possibles are the Asics Nimbus – a neutral shoe, go figure – but they may not be wide enough, certainly not as wide as the Fortifys. Still trying to get in touch with Altra about the Provision 2.0 and whether I might use the walk version as a work shoe. Enjoyed some of the terrific strawberries DH got as a snack, then headed out to the (warm, humid, buggy) porch to write this. Unfortunately, looks like no time for porch running reading today, grr. Time somehow got away from me even though I woke before 6! (not my intention, I assure you)

Sunday night, more TV and takeout from Baja Fresh. I got sides of grilled fish, chicken and steak. I ate the grilled fish and a little bit of grilled chicken in spring rolls with veggies. Also had a couple of mushroom caps with avocado and some bites of the grilled steak. The rest of the chicken is for tomorrow’s breakfast and lunch, and the grilled steak perhaps for Tuesday. More of the wonderful strawberries will our TV watching – Bones, Grimm and one more show that’s TBD. Then snacking and reading before bed. Already time another work week!

Monday, back to the office. Tuesday telework and chiro with a few errands. Wednesday, office. Thursday telework (hoping to get to Costco to finish up the glasses and to the post office) with the mover coming to estimate right after work. Hoping to telework Friday and either finish up errands at lunch or perhaps go for a swim or pool run. It’s looking hot and humid early this week, foliowed by some storms and cooler weather.

It’s the first week of “workout base” phase which has some leg speed and steady state workouts. I looked at the plan I wrote and the paces and mentally gulped. We’ll see how it goes, on top of my strengthening but sore legs. Gotta have faith that progress, not perfection, and being “smart stubborn” will get me where I want to go.

Hope you had a great weekend! How’s the weather where you are?