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The JOY of running--week of 12/14 -12/20

katluvr2010-05-01 05:45:31 +0000 #1
Ok, title of thread is to remind me WHY I do this. I need to find the "JOY" of running again. This is normal with training (for me)...gotta do the miles, gotta do the work-out, etc.

Sunday was my longest run ever! 16 miles. On the happy side: I DID IT.

So I headed out at 8 AM, 70+ degrees, 100% humidity, foggy with visibility of a couple of 100 yards. I gave my self permission to take this one slow. Didn't feel bad. Had a few moments when my pace picked up. It was warm, muggy, UGH! Mile 10 seems to be my "wall" lately. That is when pace really slowed down. The mind and body wanted to walk. I then started having way more walk breaks. Even though I said "at mile 12 I'll walk"...it felt to a walk even sooner. At mile 12-ish I was turning around and heading home (loop brings me back to a stretch to get home quicker that all my "add on loops"). So that give me a little lift. Still was hard to keep a steady pace. I dug deep the last mile or so. I felt like I was moving in slow motion. It was sunny and 80 degrees by then.

So my optimistic side is: I DID 16 miles.

My evaluation of the run is: took me too darn long 3 hours 3 minutes. (however that was in line w/ the 1 - 2 min off "race pace" for the LSD run).

I think I fueled ok. Need to switch to 4 bottle fuel belt so gf does not have to bring me more hydration. Had foot/toe pain mile 7-ish. Again worked thru it. Just need to find more energy and speed.

Ok--optimistic side--I DID 16 miles, my longest run ever in warm, muggy conditions. So I could be faster if weather was nice (right?).

After run I sat in the cool pool. Then ate some yummy banana bread gf made. Put on my compression sleeves, propped up feet, watched end of a movie I saw before and then napped a bit. So I took much more rest time after this run. My feet ached and really didnt' like walking on them. I have a blister on side of my big toe---first blister in AGES! But all and all OK.

Today I am a bit sore, glutes and hammies, little calf tightness...but walking normal! Today is rest day so that is what I will do.

I am re-examining my training plan. I knew this was agressive. I thought more running would help build my endurance. But I think I am not doing quality. Speed work and true tempo runs started in the next couple of weeks. I may drop down to running 4 out of 7...just need to see.

Happy Monday!

K


OakLeaf2010-05-01 06:01:58 +0000 #2
Nice run kat! I don't think that was too slow at all. It makes sense to me that the long runs are about building miles, which means taking it plenty easy, and speedwork is speedwork. For the most part I really have to watch my pace on the longer runs.

Not today though.

I don't know if it was because I'm still adapting to the heat, or maybe it was because my whole body was screaming from yesterday's ride and Saturday's yoga , but going slow was not a problem for me. 13 miles, at just about your same pace, which is over 2 minutes/mile slower than I ran the half in October (in much cooler and drier weather).

Anyway, every workout I feel more acclimated to the heat and humidity. DH was going out on some errands when I left for my run, so I asked him to get me a pair of compression hose from the drugstore, and I've got them on now.

Considering how sore my legs were before my run today, I'm not sure I'll be able to notice any effects from the hose, but giving them a try! Yoga tomorrow. It's nice to be back around the corner from a fabulous yoga studio.
Wahine2010-05-01 06:18:10 +0000 #3
Good work Kat and Oak!! Those are both great runs. Good call on the compression sleeves and hose, especially you Oak. Sounds like you were pretty sore and challenged.

I ran for the first time since Ironman on Sunday. Very light and easy outing. 45 min total time out but only about 30 min of that was running. I'm realized that I'm still not ready to get back into training. My cold is still lingering and I don't have that "get up and go" that I usually. Patience is the key right now.

Enjoy!!
zoom-zoom2010-05-01 06:38:11 +0000 #4
Quote:

Originally Posted by OakLeaf

Nice run kat! I don't think that was too slow at all. It makes sense to me that the long runs are about building miles, which means taking it plenty easy, and speedwork is speedwork.

Ditto. Most runs and most miles should be slow and easy. There is no shame in walking...none at all. I walked a little bit on my run today. When easy and long runs are kept easy, then you'll be better recovered to have truly quality speed work sessions.
Jones2010-05-01 06:55:59 +0000 #5
Nice job ladies, 16 and 13 very impressive. I did my run today for my half mary training 35 min moderate, now my recurring calf cramp is back. More stretching for me.
rocknrollgirl2010-05-01 08:02:19 +0000 #6
We ran tonight on the rail trail with headlamps. Just 4 miles. No flow, I felt klunky, but hey, it is Monday. Klunky, but done.
limewave2010-05-01 06:30:15 +0000 #7
I think I have shin splints.

Owe.
katluvr2010-05-01 08:38:25 +0000 #8
Thanks for the words of encouragement!

I looked at the weather for Sunday's long run...maybe in the 50's.

WooHoo!!

Missed running this AM. Had to take cat to emergency vet clinic last night. The old lady has cystitis. So extra time this AM to take care of her and all her new meds. But she is eating like a champ and peeing OK now.

It'll be a warm afternoon/evening run if I get around to it today.

Lime, shin splints--Oh No!

I have my first blister in a long time, hope it is all better soon!

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