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Running 11/22/09 - 11/28/09

indigoiis2010-05-01 05:47:01 +0000 #1
HI! I raced my trail run today - 8 miles - I did it in 1:20. I am very happy with this time. It was a hard race despite the nice weather and the fairly flat course... I just need to work on my cardio so I can get more comfortable with pushing myself. I also saw two girls in VFFs and wished I had mine. Went up to my knees in mud at one point. I was tired by mile six and my knees were killing me. The last half mile is on pavement and I just cruised, but the whole time was heavy breathing. That was discouraging. Then I saw the clock and realized I was doing okay. The lady behind me passed me in the chute. She had been behind me the whole run! HEY!

A fun run, a great trail, and definitely taught me that there are some things I need to work on. And next year, I'll race it in the VFFs. Acorns be damned!

Anyone else race today?
redrhodie2010-05-01 06:00:17 +0000 #2
Way to go, Indi!
OakLeaf2010-05-01 05:53:55 +0000 #3
Yay Indi! That's a great pace on the trail!

I blew off my run again today in favor of yard work.

Tomorrow, I swear.
Jolt2010-05-01 07:05:16 +0000 #4
Nice race Indi! Wish I could have been there racing instead of cooped up inside at work on such a nice day...
katluvr2010-05-01 06:41:09 +0000 #5
Congrats Indi! Great race! 1:20 on a trail run--you go girl!!

So Sunday was my 12 miler. Haven't hit this distance since Feb of this year (last half marathon). I did all the reading about not just doing a long slow distance, but work on running some at race pace. My last coach had me increase my pace as I ran. However, Sunday was about getting the mileage. I felt OK considering how sluggish I have been this week. Usually 6 - 9 miles are my tough miles and once I get to 9...then I just get back into a good rhythm. Not necessarily the case this time.

Overall it was OK. I had a few moments when I pushed to pick up the pace.

My overall avg pace was 11:16. That is 1 minute slower that my goal MP. That being said, that is where I wanted to be for this run. Next Sunday is just 10 miles AND d/t the holidays I am switching runs around so I'll have "rest" day on Sat. Maybe w/ fresher legs I can push more. So I'll plan to do the latter miles closer to goal MP.

Did the standing in pool post run. Pool temp is in the 70's. NOrmally I would never get in it. But it does feel good and I think it is helping!

Oh did I say it was MUGGY and warm for a Nov. run! Waiting on "cool" front to move stuck w/ humidity! That is Florida for ya!

Happy running week!

kaci...good luck on your 1/2 marathon on Turkey Day. I, myself, am just doing at 5K Turkey Trot (and trotting is what I'll be doing, no real running! )
kacie tri-ing2010-05-01 06:51:13 +0000 #6
hehehe trotting is fun too! I am excited, mostly because it is just a fun event. Expo is wednesday, and those are always fun to look at all of the great stuff!

I only have one run left this week, and it is an easy 5 miler.

Congrats on the trail race! I love trail races!! Your time was great too!
OakLeaf2010-05-01 07:44:43 +0000 #7
Last week I said it was good to be in mileage building mode again.

Then I had to start doing it.

I finally realized this morning that I'd been slacking off because I was actually scared to try 14 miles in the hills. Time to just put on my shoes and go.

14.1 mostly in a light drizzle, with anywhere from 1750 to 2300 feet of climbing. Even ridewithgps, which seems generally pretty darn accurate but tends to smooth out the steepest hills, credited me with a max grade of 21.9%, and there were several hills nearly as steep.

In keeping with my plan to slow the pace of my long runs, I averaged 11:35 and just cruised up the hills rather than trying to attack them.

I've actually been doing well with my new gel formula of 1 part blackstrap molasses to 3 parts barley malt syrup, plus a pinch of sea salt and water to dilute it enough to flow. Today was I think the fourth time I've tried that formula and it's working well. As the runs get longer, I might get some Endurolytes powder just for some extra calcium and magnesium. I almost pulled apart one of my calcium/magnesium capsules and threw it in this morning, but I was afraid it would be really chalky tasting.

I did something to my right thigh cycling on Saturday - feels like a mild strain of the vastus intermedialis near the proximal head. It really didn't bother me running, but when I went to stretch afterward, yikes! Slathered on the Traumeel and hoping for the best.
Veronica2010-05-01 06:59:23 +0000 #8
My knee is finally beginning to heal. It's been 4 weeks since I messed it up on my trail run. I did 2 miles on the treadmill today before my trainer session and actually jogged some - 1 minute intervals only, at a really easy pace. But I'll take it.

January 3 I start my training plan for my next 70.3. For a while I was concerned I would not be healed up. But now I'm starting to see the light at the end of the tunnel.




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