Tag Archives: Long Run

By the Numbers…

I love statistic.  Numbers say a lot to me and as such I love SmashRun.com  If you haven’t checked it out, you should.  It’s free and it gives you lots of stats from your run and you can sync your Garmin account to it so you don’t even have to manually enter anything.  Love it.

October Miles

I know that October is not quite over with 2 more days to go but I’m loving my status for the month.  I’ve been #Streakingwiththecoolkids and Pink Cupcake Girl.  If you haven’t checked out her blog, you totally should.  The girl is hard-core and totally fun.

With 2 more days to go, I figure I’ll be somewhere about 123 miles for the month.  Long runs are done so it’s just a two miler and a 3 miler left.  It’s been tough a few times to get myself out of bed to get all these miles but I feel super awesome knowing that I’ve run every single day and every single mile was mile.  It’s an amazing feeling.

My last long run for the month of October was last Saturday.  The forecast was calling for rain so I got up and out earlier than normal to try to get my 11 miles in.  Thankfully the rain held off and I had 11 amazing miles.

10-25 Long Run 110-25 Long RunThe Run was pretty good until I looked down and realized that my foot had landed right next to a snake.  It was dead having been run over by at least a few cars but that didn’t stop me from doing a crazy jitter bug move down the middle of the road trying to get away from it.  Snakes are not my friends.  The horror!  My skin crawls thinking about it.  I’m such a sissy sometimes.

Weekly Recap for October 20 – 26:

Weekly Recap - 10-20 - 10-26

Miles Ran:  26.3 (down 10.7% from last week)
Total Duration:  4:28:46
Fastest Average Mile:  9:27 (Treadmill) & 9:55 (street)

Shin Splints:

They are getting better and I’ve pulled my distances back trying to give them time to heal while not taking any time off from running.  This week is much better than the previous week which I’m attributing to the fact that I’m staying out of the gym and off the treadmill.  I know it totally seems counter intuitive, but it seems to be working.

Other than the shin splints I’m feeling great.  I may have been bitten by the marathon bug.  I’m starting to think that maybe I should run a full marathon in 2015.  So I’m shopping training plans.  If I do, I’m thinking about running the Modesto Marathon which is at the end of March 2015.  I ran the half last year and PR’ed, so maybe there’s good juju for me there.

Do you have a marathon training plan you can recommend?

What’s the furthest distance you’ve run?  I’ve never run further than 13.1.  Anything past that scares me.

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R.I.C.E….

I’m not missing in action, I swear. But it’s been a bit of a tough week for me that’s left me feeling like I didn’t want to blog because I didn’t want to be honest with myself much less anyone else. I don’t want to blog a pretend life where everything is just wonderful and I run a million miles with little effort and I’m always happy.

Generally I am a happy person and often get comments about how I’m always smiling. I like to smile. My job is great, my husband and home life are wonderful. What’s not to smile about?

So here it is…I have shin splints.  Gah!

*Not my shins...
*Not my shins…

Specifically anterior shin splints on both shins.  So painful and annoying.  And I totally blame the treadmill.  It started about a week and a half ago, so I did all my runs last week on the treadmill at the gym thinking that my shin pain was from transitioning to road running from the mill.  I ran 10 miles on Saturday and 3 miles on Sunday on the road with some minor pain but nothing that would have made me not want to run.  In fact the pain would disappear completely after about the first mile on the road and I was basically pain-free for the rest of the run.

This last Monday, I went to the gym to run my regular 4 miles on the treadmill and it was so incredibly painful that I didn’t want to run anymore.  I muscled through the 4 miles and in hindsight it was a grave mistake.  I should have listened to my body and stopped.  Tuesday morning, I got up at my regular time (4am OMG am I crazy?  Don’t answer that) and could barely hobble a single mile.  It was so painful that my mile time was in the 11 min/mile area.  Yesterday was basically the same but with less pain.  This morning was much better.  I ran 2 miles with my compression sleeves and felt that I could easily have run further but I didn’t want to push it.  I’m trying to be cautious.  It’s a new area for me.

So to say the least I’ve been crabby, angry and irritated.  I do not like not being able to run.  I do not like a forced taper mid training cycle.  My poor sweetie…having to put up with me.  I feel for the guy.  You know its got to be tough.  And in the middle of all this crankiness the man buys me a bread maker for no reason at all.  He’s awesome!

In my down time I’ve mainly been feeling sorry for myself and eating a whole lot of stuff I shouldn’t and also doing basic R.I.C.E.  I also need to work on being more diligent with stretching and foam rolling.

Running Recap for last week:

Last Week Recap

I’m super happy with Saturdays long run.  My pace came down from my previous week while my distance increased.

10-18-14 Long Run

I always have a hard time running in the dark so my first two miles were really slow but once the sun started to come up, my times came down considerably.  I did stop to walk when I refueled during miles 5 and 8.  But I’m totally stoked that I was running 10:15’s for miles 4, 6, 7, 10.  Even mile 9 wasn’t too bad.  If this had been my next half I would have come darn close to a new PR.

My mile times for my 9 mile long run the Saturday before were in the high 10’s, low 11’s for the whole run.  Improvement!

Usually on every long run something weird or funny happens.  This week was the fact that I left and realized that I forgot my water bottle.  I had to go back to the house for it and of course, I had to use the rest room again.  I basically had to rewarm up for a second time which is why I think I had two really slow miles that beginning of the run instead of just one like normal.  I know it’s not funny or weird but it’s always something.  Last week some guy stopped me to ask directions to down town and made me all weird and nervous for the rest of my run.  The week before that I slipped in some mud and almost fell on my face.  It’s always something…

Speaking of it always being someing…Sunday I had a very scary experience while running.  I left the house with the plan of running a simple 4 miles, easy run.  No biggie.  But during mile 3 I experienced a very scary cramp in my diaphragm.  I couldn’t get a breath in and the pain was at least a 9 on the scale of 1 to 10.  I actually had to call my sweetie to come pick me up because it was so bad.  I scared the daylights out of him.  I’m pretty sure that he was convinced that I’d been hit by a car or shot or something.  I was gasping for breath and grunting.  I went so far as to lay down on someones lawn to try to stretch out my ribcage.  Awful.  Of course by the time I got picked up and we drove the .25 mile home, the pain was gone and I felt fine.  So annoying!  But I got fancy coffee and a toasted bagel from the coffee shop out of it so it wasn’t a total loss.  And I spent  most of the rest of the day laying on the couch…

IMG_20141019_073056

Less than 30 days until the 2014 Davis Turkey Trot.  As long as I can get my shins to play nice, I’m on track to possibly PR again which would be so awesome.  I haven’t allowed myself to think about this possibility a lot.  I prefer a no pressure training cycle.

What weird things have happened to you on run?  The weirdest was getting passed by a jack rabbit once.  He just looked at me as if to say, “Move your ass, lady.”

Have you every had a close call that involved you having to call home for a ride?

The one in which I admit something shocking…

I’m going to admit something to you guys that you may find shocking.  I hope you’re sitting down for this because I’d feel bad if anyone fainted and hit their head.  Sitting?  Good.  I’m 38 years old and I go to bed at 9pm religiously.   Wait, that’s not the shocking part.  Afterall, this is a running blog and lots of us go to bed early and by early, I mean grandma status early.  No this isn’t the shocking part at all.  The socking part is that I stayed up last night to watch the season opener of The Walking Dead that started at 9pm and I stayed awake for the whole thing!!!!  (insert dramatic music here)  Did you watch it yet?  So good, right?!!!  Love it.  I hope no one has fainted or thinks that I’m clinically insane.  Other than being kinda sleepy today and chugging coffee, I’m ok.  So if you’re panicking, you can relax.

Saturday was long run day per the usual and it went off without a  hitch.  But Sunday…oh my.  I “slept in” on Sunday until 6am.  I figured with a short run there was no real need for me to be up and running before that.  So when I finally drug myself out of bed I discovered that my Garmin was dead.  I figured what the heck, I’ll just hit the gym and run on the treadmill.  So I grab my phone and it’s dead too.  At that point I plug-in all the gadgets and take a nap.  Seriously, took a nap for like 2 hours.  Finally took myself to the gym around 9 and ran my 3 miles.

Weekly recap:

Monday: 5 miles in 28:30 at 9:42 pace (treadmill)
Tuesday: 2 miles in 20:17 at 10:09 pace
Wednesday: 6 miles in 55:45 at 9:18 pace (treadmill)
Thursday: 2 miles in 20:00 at 10:00 pace
Friday: 4 miles in 38:49 at 9:42 pace (treadmill)
Saturday: 9 miles in 1:38:43 at 10:58 pace
Sunday:  3 miles in 29:25 at 9:48 pace (treadmill)

Total miles run: 31 (up 5% from last week)
Days streaking:  22

How was your week? 

Did you have any particularly awesome runs?

Did you watch The Walking Dead?

Week 3 Turkey Trot Training Recap & an Interesting Problem…

Monday, Monday, here again. This Monday I’m actually glad to be back a work.  My weekend of running and just hanging around the house was enough for me to look forward to getting back to work.  It was just one of those weekends that was really boring.  Other than run, I didn’t do much besides chores and watch TV, 2 things I don’t really enjoy all that much.

Saturday’s long run was really great.  I got up at 6am and was out the door early only to discover that it had rained over night and the temps had dropped a lot.  Mid-50’s make me really happy.  Plus those mile times are starting to come down, always a bonus.

09-27-14 Long Run

Weekly Recap:

Monday: 4.51 miles in 42:59, 9:32 average pace (Treadmill)

Tuesday:  3.25 miles in 30:00, 9:14 average pace (Treadmill)

Wednesday:  4.01 miles in 38:06, 9:30 average pace (Treadmill)

Thursday: 2.01 miles in 20:25, 10:10 average pace (Outside)

Friday: 4.01 miles in 37:41, 9:24 average pace (Treadmill)

Saturday: 7.00 miles in 1:14:25, 10:38 average pace (Outside)

Sunday: 4.01 miles in 41:54, 10:27 average pace (Outside)

Total miles run: 28.8 in 4:45:30

So on to that “interesting problem.”  I’ve been having terrible heart burn while I’m running.  It’s so bad that the back of my throat is just miserable and I can’t run without taking 2 Tums before hand.  Thankfully the Tums seem to handle the problem but it’s really annoying if I forget to take them.

tums

Friday was so bad that I kept having to take sips of water while I was running to keep the acid from my mouth.  I might be over exadurating it, but boy was it bad.  That burning sensation is just awful.  It doesn’t seem to matter if I eat something or not before I run.  I’ve had this occasionally in the past but this has been going on for at least the last week to 2 weeks.

Anyone deal with terrible heartburn while running?  How do you handle it?

How were your runs last week?  Anyone see anything fun/cool while running?

 

Weekly Recap…

time-flies

This week is flying by.  Normally I like to post my training recap on Monday for the prior week but it’s been such a busy week that I haven’t gotten to it.  So it’s recap Wednesday…

Monday:  4.01 Miles in 38:29 for a 9:36 pace (Treadmill)

Tuesday:  2.01 Miles in 19:36 for a 9:45 pace (Treadmill)

Wednesday:  4.01 Miles in 38:58 for a 9:43 pace (Treadmill)

Thursday:  Rest day – No gym, met the in-laws for dinner and then to Fleet Feet Sacramento for the Movement Lynchpin seminar

Friday:  4.00 Miles in 38:52 for a 9:43 pace (Treadmill)

Saturday:  6.00 Miles in 1:05:37 for a 10:56 pace (Outside)

Sunday:  Full rest, no run, no gym.  Wasn’t feeling very well and needed a down day.

 

My outdoor long run is a slog.  I need to get off the mill and get more time outdoors.  But it’s so convenient to go to the gym after work and it’s so hard to get up at 4am to run in the morning.  I was going to do it this morning but since I didn’t fall asleep until 11:45 last night, getting up at 4 just wasn’t going to happen.  But at some point, I’m going to have to suck it up and just do it.  My gym membership is up on the 17th of next month anyway…

How’s your training going?

Any advice for transition from the treadmill to outside?

It’s Official…

Davis Turkey Trot - It's Official

It’s official, I signed up and paid my money and I’m in for the 2014 Davis Turkey Trot.  I’m running the Half (of course) and I’m feeling pretty nervous/excited about it.  My training plan is in place and I think it’s solid.  As long as I keep working at it I think my groin is going to be just fine.

Davis Turkey Trot Course

The course looks pretty interesting and part of it is run along the same paths as the Lucky Run that I did earlier this year.  I admit, there is comfort in knowing what lies ahead but most of this course will be unknown to me as Davis isn’t an area I run unless I’m participating in a race.

DTT-Half-Mar-Elevation-Chart-2012

I’m really looking forward to getting more long runs under my belt again.  I’ve missed them.  2 hours of no phone, no social media, no tv was so wonderful.  I love the solitude of it all.  My long run this week will only be 6 miles but it’s an hour all to myself.  I don’t have to worry about bills or what to cook for dinner, it’s all about me.  And I can’t wait.

Hit the Road, Jack…

After deciding that I would attempt a road run for a possible half marathon in November, I hit the road for a run bright and early on Saturday morning…well, not bright since it was 5:45 in the morning and the sun wasn’t even up yet.

Sunrise 09-13-2014

I did two laps around my neighborhood before I decided to venture out where there were less lights.  The plan was just to run and see how it felt.  I was seriously worried about being in pain but other than some pain in one of my glutes, I felt good.  It was hot out and as I always do with heat, I struggled.  But I managed to complete a full 5 miles without walking, even if they were slow miles.  But long runs are supposed to be slow so it wasn’t too horriable…or at least that’s what I’m telling myself.

09/13/2014 - 5 miles

11:09 average pace.  It felt so slow since I’ve been running 9:30 or less on the treadmill.  Treadmill running is so much easier than running outside.  But the good news is that I know it doesn’t hurt so this week I’ll be able to pick up the pace.

Fall?  Maybe?

Now I just have to find a balance between running on the road and hitting the gym.  It’s not something I’ve ever had to do before since I haven’t had a gym membership in more than 10 years.

So with what is now Week 1 of Half Marathon Training in the books, here’s the recap:

Monday:  (Treadmill) 3.5 miles, 9:25 pace for 32:59

Tuesday: (Treadmill)  Walk, various inclines for 62 minutes

Wednesday:  (Treadmill) 3.5 miles, 9:27 pace for 33:06

Thursday:  Rest Day

Friday: (Treadmill) 3.5 Miles, 9:17 pace for 32:29

Saturday:  (Road) 5.00 miles, 11:09 pace for 55:48

Sunday:  (Treadmill) 3.12 miles, 9:37 pace for 29:59

The Best Laid Plans and All That…

Remeber Running Outside?

You know how they say that while you’re making plans, God is laughing? Or at least something like that?  Originally I had planned to run a 8 mile race (Rock the 80’s) in less than two weeks as part of my training plan for my next half marathon (Folsom Blues Breakout in October).  But with the groin pull all that (and as an added bonus my half I was supposed to run in May) went out the window.  Sorry paid fees, you’re gone.  Sorry 10 mile easy runs, you’re gone too.  Sorry endurance and outside runs, bye-bye.

It’s been 4 months since I got hurt at my last race, which was still an awesome race and I’d totally do it again but this time without the injury.  I’m feeling amazing but my confidence has been shaken.  I use a lot of negatives and past tense when I talk about my running.  I used to run half marathons, I used to run outside.  I remember running 10 miles like it was no big deal.  Negatives, negatives, negatives.

But lately, the last week or so, I’ve been turning my thoughts forward.  I’m feeling amazing but I still haven’t run outside so that leaves a lot of doubts about what I can and can’t do.  The half I’d planned to run next month is not going to happen.  That’s a fact.  I just don’t have enough time to train the way I like to.  And I’m not willing to push it and get hurt more/again.

So now I’m turning my thoughts to November, specifically the 2014 Davis Turkey Trot (1/2 Marathon).  It’s far enough out that I could start with my long run this Saturday with only 4 miles.  Now here’s where my confidence is rocky.  I’d need to run outside, on the road, like a real person does when training.  It means stepping away from the treadmill where I know I can run 99.5% pain-free and putting myself out there.

The last time I ran outside was 8 weeks after my injury and I was in so much pain that I could barely make a mile and then it was a 13 minutes or so pace.  I’ll be honest with you and myself…I’m scared.  I’m scared it will hurt.  I’m scared I won’t be able to do it.  I’m scared I’ll have to walk.  I’m scared people will see me.  I’m scared.  I have a nice safe gym membership until the middle of October and by then it’ll be dark.  Dark is like a blanket.  No one will see me fail and I can fail in private.

Fail in private?  Really?  Wow, I’m defeating myself already.  I’m basically saying that I can’t do it.  That’s terrible.  I’ve never been that kind of girl.  I’ve always been the type that when you say, “Girls don’t do…,”  I do whatever it is that girls don’t do!  And never tell me not do something or say that I can’t because I will.  And let’s face it.  I’m going to have to face running outside, in public, on the ground at some point.  My gym membership is going to end and then it’s face the music.  So I think I’m going to tackle this one straight on.  Saturday will be an outside run.  I will have to get up early so I can run before it get’s hot but it’ll be worth it.

Pro’s and Con’s list for running outside:

  • Pro:  It’s outside
  • Con:  It’s outside!
  • Pro:  Wind in my face
  • Con:  People will see me!
  • Pro:  Interesting scenery
  • Con:  Might be painful
  • Pro:  If it hurts, I can go back to the gym
  • Pro:  It’s not boring
  • Pro:  Checking out new neighborhoods
  • Pro:  The sun on my face
  • Pro:  Crunchy leaves
  • Pro:  The park
  • Pro:  Trails
  • Pro:  Weather of all kinds, except wind
  • Con:  Wind

I think the pros out weigh the cons.  This Saturday is do or die.  Outside run at 6am!  Be there…or be inside at the gym…

The Best Laid Plans…

ccc-bib-preview-2014-300x300

3 more days until the Capital City Classic. Mentally, I think I’m ready.  Physically, I’m still recovering from being sick.  But the good news is that I feel sooooo much better today than I have since last week.  My energy is back and fingers crossed, I won’t have to take a nap in my car at lunch time today.  Ugh.  I hate having to do that.  Despite the nap it always seem to leave me more drained then before I fell asleep.

Today is a rest day for me and I’m glad it was because I totally forgot to even set the alarm to get me up for work.  Thankfully Kitty was on the job and she got me up at 5:15.  It was still 15 minutes later than I normally get up but better than waking up at 7 and having 30 minutes to get dressed and drive over.  I never would have made it.

CCC Weather

The weather is looking better and better for sunday.  They were calling for sunny and now they’re predicting overcast.  I love it.  Fingers crossed for a cool race.  I have no plan other than to treat this as a long run/training run for my half that is coming up next month, The Avenue of the Vines.

I’d like to finish around the 1:40 mark for 10 miles.  My last 10 mile long run was on March 9th and I finished in 1:51:43, average pace 11:09.  That was more than a month ago and I like to think that I’ve improved some speed wise since then.  I’m hoping to have a pace closer to the 10 minute/mile pace.  I don’t want to kill myself so I’m planning to do as I always do on my training runs, start out slow and get progressively faster over the course of the race.  Of course we all know what they say about the best laid plans, “The best-laid plans of mice and men often go awry.”

Do you like to plan out how you’ll race?  Or are you just a go with the flow racer?

What’s your favorite post race treat?

6 More Days…

6 more days until the Capital City Classic and I’m not feeling as confident as I’d like.  Some how I got sick over the weekend and was forced into taking two days off from running.  And that meant that I missed Sunday’s long run.  Obviously, I know that I can run 10 miles since I’ve run 2 half marathons all ready this year but I like that last long run to give me the confidence going into the race that I know I’ll complete it with my head held high.

ccc-10mile-medal

However, with 2 extra rest days under my belt, I think I will be well rested for this race.  The goal for the rest of the week is to get my scheduled runs in and watch my nutrition.  I need to eat good food so on race day I have lots of energy.

CCC Weather

The weather is looking good or Sunday.  We were supposed to get a storm in today but it seems to have blown by us and headed up into the Sierra where it’s been snowing overnight.  I prefer cooler temps for racing.  The cooler the weather, the fast I run to keep warm.  It’s the universal law of freezing my butt off.

04-22-14 run

Normally Tuesday are not a scheduled run day for me but since I had the last two days forced rest, I wanted to get up this morning and run.  I intended to run 5 this morning but it was really windy and after 4, I was done.  It was a considerably slower run than my normal pace but I hadn’t eaten much over the weekend so I didn’t want to blow away all my energy.

04-22-14 Splits

It might have been a slow run this morning but on the upside, I did have negative splits.  There is something special about negative splits, especially when you’re racing.  The “plan” for Capital City Classic is to run more by effort than by pace but to be honest, it’ll be a combo of both.  I’m hoping to start with a 10:30 pace and work my way down.  I’d like to finish with my lap pace closer to 9/mile.  But the best laid plans are, at best, tentative.

I’m seriously thinking about utilizing race day packet pick up for the first time ever.  I always, always, always pick up my packet the day before the race.  That way I can plan my clothing and pre-pin my bib to my shirt.  I’m considering race day pick up because I’m extremely lazy and I don’t want to drive the 35 minutes to the Sports Authority where the packet pick up is located.  Lazy!

Do you pick up your packet before race day?

How do you come back from being sick?