another week of unnoteworthy running (4/24)

I had a week!

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Aside: I googled “unnoteworthy gif” and found this gif I used in an old post about unnoteworthy runs. MY INTERNETS HAVE COME FULL CIRCLE. Or maybe I just need to broaden my vocabulary.

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Monday: Off
Tuesday: 6 @ 9:16. I ran a tempo with 4 miles in the 8:50s, which felt a lot harder than it should have.
Wednesday: Weights
Thursday: 6.1 @ 9:15
Friday: treadmill 3.1 @ 8:44. Usually a lifting day for me, but I didn’t feel like lifting AT ALL so I ran instead.
Saturday: off. I had a FIDO meeting all morning and it was pouring rain and storming anyway, so I pushed my run back to Sunday.
Sunday: 6.2 @ 9:11. Faster than last week’s 10k, but felt a lot harder. It was pretty windy, but I was also just feeling beat-up and tired. My breath felt short the whole time, which is rare for me, and I had a side stitch that wouldn’t go away (it’s actually still a little sore today). I still tried to pull off a fast finish (into a 20mph headwind, uuuugh), but not nearly as fast as I wanted. Last mile in 8:49, last .12 in 7:57.

Total: 21ish miles

I followed the plan/non-plan the way I wanted to but the whole week felt rough, admittedly mostly because of bad decisions on my part–staying up too late, screwing around, drinking too much. But I’m hoping at least part of that rough feeling is due to running a bit harder. Each run last week was more purposeful; I ran harder rather than just putting in a few perfunctory miles to bump up the mileage count. HOWEVER I’m going to try to take better care of myself this week and see if it makes any difference. 😉

I’m also still struggling to strike a balance between all the running I want to do and all the strength work/conditioning I NEED to do. I really like lifting three days a week, especially now that I’m actually getting stronger, but I wish I could run (and run well) on those days, and I really don’t have time to do two quality workouts out a day. (I could run a couple crappy miles on my lifting days but I’m not sure it would have much of an impact.)

And I’m looooathe to complain because I know I’m lucky to be doing as much as I am. But…there it is. I want all the benefits of weightlifting without actually having to do it. And I want to run every day.

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I WANT IT ALL

running week of 4/17 + not doing things

Apparently I’m training for a 5k now so I’m trying to put a little more thought into each run and not focus so much on “saving” myself for a Saturday double-digit run. I’d considered doing a May or June half marathon but since I have two halfs in the fall I decided it was not worth the effort and I’d rather put all my energy into PRing in my May 5k. So each week I’d like to do either speedwork or a tempo; a fast run; and a slightly longer run (like 6-8 miles) with a fast finish. It’s roughly what Hal Higdon prescribes but without the hassle of actually following a training plan.

Monday: weights + 3 @ 9:46. Hell of a day.
Tuesday: AM, a more successful repeat of last week’s speed drills: 1×2 (8:47, 8:44), 1×1 (8:27), 1×800 (3:59), 1×400 (1:52), 1×200 (:51)!!! (Converted to miles because of course I’m too lazy to change my Garmin to km.) The only one that wasn’t faster was the 400 which I ran a whopping 9 seconds faster last week. Also I’m super proud of the 200 (I ran roughly .13 of a mile) which worked out to a 6:11/mile. Yes, I only ran that fast for 51 seconds and yes that’s how fast some people can run marathons but STILL!! Total of 7 miles.

Aaaaand a PM 4.8 @ 8:58. I did a “tax day” group run with the local running store group. I ran from my house, did a fairly speedy (for me, for a second run) 3 miles with the group, then had a sandwich and chips and some cider back at the store and then ambled home.
Wednesday: weights. The back of my left butt cheek and my groin, down into my inner thigh, was hurting all night. I could not fall asleep because it hurt so much. I considered getting up to stretch/ice it but I was too tired/lazy. I iced first thing Thursday morning (before my run lol) though and it felt better. The pain came back briefly Sunday but it feels okay now.
Thursday: 6 @ 9:57, groin pain be damned! But I didn’t really enjoy it.
Friday: weights
Saturday: 6.2 @ 9:18. I’d planned on running longer, but I ran out of time before other commitments so I just did a fast finish. Mile 6 in 8:14 and last .20 in 7:11.
Sunday: 3.1 @ 8:45 Usually my rest day, but it was so pretty out – and I was just 3 miles away from reaching 30 for the week – so I did a quickie run with another fast finish. Mile 3 in 8:06 and last .1 in 7:26.

Total: 30ish!

And today, I’m resting.

another gripping training report (week of 4/10)

It was a pretty uninspiring running week for me but I guess any week without injury or illness is something to be thankful for.

Monday: weights + 3.1 @ 9:36.
Tuesday: Off because Kenzie was up half the night with a scary high fever. I could have gone in the evening but by then I really wasn’t in the mood.
Wednesday: Usually a lifting day but after taking Tuesday off I needed to run and I did OMG SPEED* DRILLS. I ran 1×2 (8:53, 8:49), 1×1 (8:34), 1×800 (4:05) 1×400 (1:43) and 1×200 (1:01). Alas, Garmin screwed me on my pace in the last interval because I went through some trees and lost my signal– before the trees, my pace was reading 6:30s. Total of 7 miles (half or quarter mile recovery jogs).

Tangent: We got some nice goody bags from Clif after the 10 miler, and one of the goodies was banana cinnamon oatmeal “energy food” pouch (far right).

This far exceeds probably any other race swag I’ve ever received.

It looks like the baby food pouches I used to feed my kids, but they’re made for grownups. Once you get over the idea of sucking oatmeal-banana puree out of a pouch, it’s not that bad. However, I failed to read the disclaimer, “FOR BEST RESULTS: consume pouch 2-3 hours before activity” and I ate mine in the car on the way there. So I had banana-flavored burps for like the first half of my run.

Thursday: AM: Zoo with my kids + PM weights + 3 @ 9:21. Oof. This was a tough one. I am so not a fan of afternoon workouts. I did manage to finally hit a 9:00 mile for the last one, but the effort felt like 8:00.

Friday: Nada. I was gonna lift or something but I ended up doing nothing.
Saturday: 11 @ 9:39. I got out about two hours later than planned, mainly because laziness, so the last hour of my run was kind of miserable. I actually really like doing long runs but I don’t feel like they’re doing much for my overall fitness lately. I just sort of slog through them and then congratulate myself on merely finishing. I used to throw some pace miles into the middle of my long runs to add value, so I may start doing that again. (Although I guess technically I’m now training for a 5k? So…?)
Sunday: REST

Total: 24ish

I always have this period of sulky reflection time after a bad race where I try figure out what went wrong and how to improve my routine**. My speed work is infrequent. I always aim to hit 30 miles a week and I never do it. And now I’m starting to wonder if I’m just getting old.

I actually really admire people who can just love running and not get weirdly competitive with random people who come up behind them during their long runs (why mile 5 was 30 seconds faster than any other mile on Saturday) or get all down on themselves when they have a bad race or like…a year-long plateau.

I feel like I’ve been working harder and not seeing any results. All of last year’s half marathon times were within a few seconds of each other, and none of them a PR. My 5ks were also dismal. The only thing I am really proud of is that I’ve been consistently lifting three days a week*** (more on that in another post) and I am stronger, but it hasn’t made a difference in my running AT ALL and that’s the ONLY REASON I’M DOING IT. I don’t want a bikini body damn it, I want a PR. And maybe the Monday (Marathon Monday, no less) after a lackluster training week is the wrong time to be complaining about a lack of progress, but…there it is.

*I use the word loosely
**I don’t have much of a routine
***Well, except last week

photo swiped from A Mighty Girl

it’s cold (training week of 12/5)

I knew it was coming, and now it’s here. The Coldness.

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Unlike most years, there was a pretty long period of nice weather after the shittily warm weather ended and before it got shittily cold. The weather for my Thanksgiving day 5k was perfect– calm and crisp; not cold enough to be painful.

But we had a polar vortex incident this week with four surprise inches of snow and lows in the single digits. Lucky for me I’ve been doing the vast majority of my running on the treadmill (if you consider anything involving plantar fasciitis lucky), and even luckier, my gym just got a few dope new treadmills with all kinds of apps and fuckloads of data to consume while I’m running.

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LAPS SPLIIIIIIITS HOMPH GOMPH GOMPH

Monday: Weights + 2 @ 8:37, (As far as I can recall, I did my whole weight routine that day, which takes about 45 minutes. But my pace is pretty fast for a weights day, so I could be wrong…)
Tuesday3.95 @ 9:52, outside (I also did abs and push ups which takes maybe 10 minutes if I don’t fuck around and look at my phone in between sets.)
Wednesday: Weights + 2.2 @ 9:05 (Abs, pushups, arms, and skipped leg day.)
Thursday: 5 @ 9:26 outside
Friday: Weights + 2 @ 9:04 (Probably leg day? I can’t remember.)
Saturday: 6.2 @ 9:32 outside
Sunday: off
Total: 21ish

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This was my first completely normal week of running since the Nov 5 half. (If doing half my runs on the treadmill counts as normal.) I do still have some delayed onset heel pain whenever I run outside and I KNOW ignoring that is a bad idea, but it’s hard to feel any urgency about it when the pain A) doesn’t get worse, B) feels better with rolling, C) doesn’t bother me while I’m actually running, D) doesn’t keep me up at night and E) doesn’t happen at all when I run on the treadmill.

This week has been more of the same. I am trying to stick with my routine of doing some kind of weightlifting MWF and five or six days of running. Also, my gym has an actual proper stair climber machine now! So that’s fun. I did like 10 minutes on it and nearly died.

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and now for something completely different

Last week was my first full week of running since the marathon. I am five pounds heavier and feeling jolly as hell.

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I had so much fun(???) running that 5k on Thanksgiving, I decided to do another one and actually train for it. I’ve never actually TRAINED for a 5k in my life (unless you count high school cross country but that was like a billion years ago). These days I like to maximize my running dollars by racing longer distances. I think of 5ks as fun runs that you do on holidays or when nothing else is available. I’m not fast, so it isn’t a distance I’ll ever be competitive at (not that I am competitive at any distance, but…whatever).

So I found a cheap 5k on Super Bowl Sunday, which gives me a solid two months of training. And if I decide to do a Spring half marathon, I’ll still have time to do a few long runs in March.

Here’s what I’ve been up to:

11/29: 4 @ 9:32 (with 1 mile time trial @ 7:50)
12/1: 2.4 @ 9:44
12/2: 3.26 @ 9:09 (5×400 @ 7:26, 7:22, 7:16, 7:14, 7:30 with 400 recovery jogs)
12/3: 3 @ 9:45
12/5: 3 @ 9:30 (treadmill)
Today: 3 @ 9:30

I used the mile time trial as a baseline for the 400s but I’m still trying to figure out what my pace should be for these drills since I’m not as fast as I used to be and because I haven’t done a 400 in YEARS. Maybe ever.

I cobbled together a training plan that is part Hal Higdon and part RW SmartCoach and I think it’s reasonable. I’ll do one day of speed (either 400s or mile repeats or a tempo), one “faster” run, one “long” run of no longer than 7 miles and the remaining runs will be short and easy. Since I won’t be doing double-digit long runs, the PLAN is to run five days a week instead of four. We’ll see if I can actually follow through with that.

And just to throw in some non-running commentary, we had Kenzie’s 4th birthday party on Saturday! (She actually won’t be 4 until this Friday.) Four of her friends came and we had a pretty low-key party with a Play-Doh table (credit Neverhomemaker for that great idea), cookie decorating, and -her only request- a lot of balloons.

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Codie slept through half the party, but she woke up just in time for cake.

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And then later on after the kids went to bed, this happened…

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