Monday, September 18, 2017

Training Week #5

Hey hey, it is Sea to Shining Sea Virtual run week and I am going to get a 10K in this week. I originally planned to do the half with Clarinda but since I jumped ahead in training and did a half last week, I am going to drop back to the 10k. 

I am linking up my my awesome running gal pals Holly  and Tricia.
https://hohoruns.blogspot.com/p/weekly-wrap.html
Share your adventures and join the link up! 


I was on the road to Baltimore to see my father -in- law for his 89th birthday yesterday (Sunday). That’s a #holottabirthdays and there was a #holottatraffic heading through northern VA and DC
Oy vey…
and I was feeling a #holottastiff  this morning.

Jumpin' back to last week...
Coming off my half marathon last weekend, I felt better than I anticipated and the mini weather break from summer for a few days was still happening. My legs felt pretty darn good and ready to kick off the week.

3 Easy - 3.01 mi 0:32:28
The weather was incredible, what a mood lifter. This was a very happy Monday run!!


Rest, my calf got tight…delayed onset I guess


Hazy 3 - 3.01 mi 0:33:35
And just like that it was 70 and super humid and it has not let go
Oy vey…I am over it.
My calf still felt a little tight which makes me freak. I have mega fears of stress fractures every time my calf gets tight. I went to the gym after work, I stretch between sets and I left feeling a little looser.
Arc Machine - 0:15:17
Upper and Core - 1:19:53


I did this workout on the street.
I don’t mind running circles in the bus loop for 200’s or 400’s but I just can’t do it for anything longer, so I took it to the streets.
5 miles is a favorite morning run distance of mine and I was in a chipper mood just knowing I was going to be out a little longer, but 70 and humid for speedwork made it a bit tough!
800's - 5.23 mi 0:55:00
4:36, 4:38, 4:43, 4:43

Cool Down - 0.40 mi 0:07:06

I actually felt pretty strong for my 800's but I fell apart a bit during recovery. I had to pause and stand still after my 2nd one because I felt lightheaded. I hate stopping, even during a speed session, I usually try to jog it out to recover. I stood under a sprinkler for recoveries 3 and 4. With all that I still feel pretty accomplished. 800's are tough!

Rest       




Saturday
Sticky 8 - 8.00 mi 1:23:31
Super humid and 70 again… w/u 6@10:35 and c/d
During my warm up mile I was overheating at the half way point…ooooooooie…so I paused and stood there trying to get myself together. After I got rolling again, I felt better. The last few miles I was worn out, everything in me wanted to stop.  I was so flipping uncomfortable and hot during my cool down mile I almost gave up; my right glute and foot were starting to protest. Some days it feels like everything is working against you, but I found a little determination and got it done.
10:28, 10:19, 10:11, 10:43, 10:24, 10:15, 10:29, 10:42
Walking - 0.54 mi 0:10:45
heavy and humid 


Sunday
Dumbbell workout - 0:36:37
Had to get in the car and head to Baltimore, so just a few minutes of working out to get the blood pumping!

And just like that, I am onto week #6 πŸ’• with Coach Hoho
Do you do 800’s on your regular routes, or use a track?
Are you in freak out mode when you feel a pinch or an ache? 
How is your week going so far? 

Thanks for stopping by! 
Karen 

Wednesday, September 13, 2017

High Bridge Half Marathon #17

Hopping in late this week to tell you all about half marathon #17
I am linking up with my awesome running gal pals Holly  and Tricia  for the weekly wrap! and guest host Sara @ Sara Runs This Town 
Stop by and show her some love!


Throw back to September 2015
I was on it!  I was training and hitting great paces and in November 2015 I ran a PR half of 2:02:43. A month later I ran my second personal best half of 2:06:11. I was thrilled, but I was also struggling with pain in the ball of foot and toes. I was cycling and giving my foot lots of rest days. Every-time I thought I was past the foot issue, it would come back with a vengeance. I'd cycle more, feel better, then hurt again a few runs later.  I ran another PR race (a 5K) January 1, 2016.  I thought I was finally better! A week later my foot blew up like a balloon and I was off it until March. A tear in my plantar fascia near my toes on my left foot.

While I was rehabbing that mess my right foot started acting up.  Toes two and three, started having the same swelling and pain at the joints.  The tear eventually healed but the capsulitis issue has been persistent. A little fact.."This inflammation causes considerable discomfort and, if left untreated, can eventually lead to a weakening of surrounding ligaments that can cause dislocation of the toe." That is me to a T - my toes are out of whack now.

Throughout 2016 and 2017 the pain and stiffness in my toes increased quite a bit, and it really restricts my push off, that is probably the biggest change, and why I can't hit speeds like I used to.  I have orthotics that help distribute the load to my foot now, but long runs have remained a challenge. I have used intervals ever since on longer distance runs to manage the pain.
Since I switched to Hoka's the pain in the ball of my foot improved just enough to give me hope I might run a half  marathon one day without intervals. I hoped to try this past Spring, but every race I ran was soooo hot I needed intervals to survive in the heat.

I tell you all this background to share what a journey it has been just trying to run again consistently.
For a long time, I honestly never thought I would be well enough to ever run 13.1 again without intervals, but I finally got a great weather day, a trail race, and almost enough training LOL  It was a weeee bit early in training to tackle a half, but sometimes you gotta seize the moment!

Coach Holly has been assigning me some speedwork, and although it feels tough, it's giving me a big head and making me believe that I can run a little faster. πŸ’— πŸ™ˆ πŸ˜‚

I am sure I am biggest pain in the butt client ever for Coach Holly but the one thing that I've learned through all these health issues is, do not pass up a good opportunity!

SO here's all the things about #17

I woke up at 5 a.m. and showered off and got my running clothes on.
I had mega cat cleaning (that is every morning) duty but it took a little longer than usual.
I made a vegetarian corn dog - 26 grams of carbs - 8 grams of protein, I was thinking that would be a good balance for breakfast and just a few sips of diet Pepsi for caffeine...not in the mood for coffee.
Five minutes before six, I still didn't have my hydration pack ready, and I wanted to be on the road, so I grabbed my handheld tossed a tablet of Nuun in it, and took a bottle of Powerade to drink on the way.
I had agonized the night before about wearing the pack....not wearing the pack LOL wasted time...anyway,
I did remember to pop a piece of run gum (thanks Marcia) in my mouth, but forgot my sport beans.
I arrived in Farmville an hour later, and I was sooooooo tickled it was 55 degrees, it was humid, but cool enough I could overcome it. I was feeling confident...and nervous. πŸ˜‡

I signed in, picked up my bib, and hit the restroom. I ran a short warm up and hit the restroom again, and ran to the start line just in time to hear start horn blow. Ahhhhhh! Damn my weak bladder.
I only stood still long enough to save my warm up run on my Garmin and start my pre-programmed dream half plan.  I don't think I had a full 30 seconds from warm up to race start. If I would have left the house 5 minutes sooner, I could have stood still and did some deep breathing...but nope, gotta go!
I was one of the very last people to start.
I admit my dream plan was a little lofty - but may as well dream big right!


This race has a special place in my heart because it is where I ran my very first half marathon September 7, 2013.
The course is limestone trail with 4 hydration opportunities along the out and back. My only pauses were to fill my handheld with Gatorade.

I was gulping it down.
I was so salty when I was done...like sooooo salty you could rim a glass on me.
I ran my hand across my knee cap and came up with enough salt for a pretzel. Seriously, it was odd since it wasn't super hot. My shirt was dripping like I had ran through a sprinkler when I was done.

Here's how it went down
10:38
10:52
The first few miles my legs did feel sluggish.
Never judge a run by the first mile right :) I started to find my groove after mile two.
Pre-programming target paces into my Garmin gave me cues, so I knew I was slower than what I hoped (10:20) but I tried to stay close. This pre-programming tool is turning out to be great for me.
10:31
10:43
10:47
10:31
10:39
10:15
When I tried to pick up the pace a little more, I felt right on the edge...and I remembered I forgot my fuel. I wondered if sport beans would have helped. I tried not to ruminate too much, I told myself I ate plenty of breakfast, drank a whole bottle of Powerade, and I had been gulping Gatorade (my best guess would be about 50 oz. throughout the race).
10:39
10:55
UH oh! The morning cast of shade had been blissful the first seven miles or so, but after that there was intermittent sunshine heating things up. I decided to slow up and give my body what is was craving, a little bit of recovery. I told myself it would help me pick up the pace the last two miles. Looking back I wish I would have pushed a little harder, but in the moment I felt fatigued.
11:11
Rest over, I heard that beep on my Garmin and tried my best to push.
10:01
10:14
8:47 - for .13

I felt pretty strong the last few miles and I was totally elated I ran every last flipping step!! FiNNNallY :)
I admit I had a few moments where I was bummed I did not come closer to my goal pace, but hopefully with a little more training under my belt I can do it. I think the trail surface was a huge help, hopefully I can pull it off on pavement next!
I was stunned my time was good enough to snag me an AG, but it is a very small race!!

This pic is from my Monday morning run 
I got 2nd :)
2:18:55 is a 10:36 average pace  - dream pace was 10:20 

Pausing to refill my handheld cost me about a minute according to my Garmin, but I gotta have hydration. Four stops wouldn't have been sufficient for me.

Overall, it was a beautiful day, I ran 13.1, my fastest miles were the last two, and I ran every flipping step! I feel very thankful for #17 and being just impulsive enough to try!
Thanks for stopping by πŸ’ž
I'm halfway through my 5th week of training as I write this! My October goal race is coming. 
What is your next Fall goal?? 
Do you love the small races or the mega events? 
Happy running, 

Monday, August 28, 2017

Half Training Week #2

I am linking up with my awesome running gal pals Holly  and Tricia  for the weekly wrap! 
Teresa from@ Finding Fabulous at Fifty is guest hosting this week! Stop by and show her some love :) 


Ha-ha, I figured out during training week one Coach Holly is not going to let me run all the 12 minute miles I want LOL and that is a good thing! BUT...this ol' body is having a hard time leaving those easy miles behind.

I laughed when I read this, because I have been saying I am tired of  living in the the rainforest! LOL Apparently the forecasters concur...

The weatherman promised the morning temps would be much cooler Wednesday after the rain. I rested Monday, Tuesday, and Wednesday morning. Seriously, I gotta get my act together, I could be cross training but I really did not feel like it!
I had a very busy week at school as we gear up to open, and I came home mentally exhausted. This introvert doesn't like all the hustle and bustle and talking! I couldn't go anywhere there might be people...like the gym LOL
Mushrooms are everywhere right now 


I ran 17 miles in three runs this week. 

Thursday 4 progressive begin 11:00 end 10:15 
I woke up and it was 69 and very humid, I wasn't thrilled with Mr.Weatherman! LMAO, I should have known better than this trust his forecast. I had pre- programmed my Garmin because I am not good at hitting specific paces! I took off so many days I wondered if my legs would remember how to run.

I do love the cues for pace from my Garmin, but for this run it made me realize how hard it was to get close to my target pace LOL My watch was constantly beeping showing me how off pace I was!

Mile one was okay, but everything after it felt extremely laborious. By the time I would get the right pace going, the mile would be over. I struggled with nausea and feeling light headed toward the end.  I survived, but it felt a little discouraging. My legs were feeling like marshmallow that wouldn't hold me up by the end. The numbers don't look that off, till mile 3, nor do they tell the story of how blah I felt.
Targets
1.00 mi - 11:00 min actual 10:58
1.00 mi - 10:45 min actual 10:47
1.00 mi - 10:30 min actual 10:57
1.00 mi - 10:15 min actual 10:14
I took a route so I could run some flatter roads, and misjudged  how far from home I would finish, I think I was delirious!  lol I had to run an extra mile to get home, which I did at an 11:20 pace and it felt much more manageable. My body still wants to run that easier pace.


Friday 4    2/2/4/4/4/2/2 ( 200's 1 min. 400's 2 min.) 200 recoveries 
I started a little later (because I love sleep!) and because I was trying to hit that sweet spot where some of morning humidity has burnt off after sun up, but the sun isn't super strong yet. It was 66 but the humidity was still eating me up. I think heat acclimation is a unicorn!  I just never felt really on top of  this workout. I ran around the bus loop and tried, but I was draggging.
200 in minutes - 1:01, 1:01 
400 - 2:03, 2:11, 2:13  I couldn't get to the 2 min. mark 
200 - 1:03, 1:00 

A little over a warm up/cool down mile 4.33 miles
45:13 avg pace 10:27 




















Saturday 

My weight session

I finally went to the gym!! I did the elliptical and weights. I try to keep it moving during my weight sessions, I am still not lifting super heavy, but I do enough to challenge myself. 

Sunday  8  10:40 -11:00 
Finally the morning I was promised!  The dew point was down...why can't all summer mornings be like this?! It would make this running thing a whole lot easier.
I broke my run in half and put in my target  (10:40-11:00) I did this on purpose so I could try to make the second half of the run a little faster.
I could put my target pace in mile by mile and get my splits, but honestly I don't miss them.
My read out looks like this:


















I had a few moments where my body wanted to dip down to that 11:15 -11:20 pace to recover, like after a hill, but overall this run was pretty good and I stayed on track. I was able to pick up the pace just a little the last two miles :)  I filled my pack with a bottle of powerade, water, and tablet of Nuun. I drained all 2 liters. I debated before I left the house if I should just carry my bottle, but I am glad I went with the pack, it still felt warm and I think the steady hydration flow really made this run.




















I am not sure how to best grade my training. Pace? How I felt?

The struggle in the humidity even for short distances feels a little discouraging  to me. After running in it since April, I don't seem to do any better no matter if it is 65 or 75 degrees, I feel very heavy, I battle nausea, and I walk a fine line so I don't over exert myself.
BUT...
When I look solely at pace, I would say I did okay. I found a way to get close anyways.

I do realize I can't accomplish it all right away, and I am very thankful I ended the week on a high note with a happy long run. It was nice to get a break from the rain-forest. It was nice to be running and smiling.  It was nice to hold my pace steady up a few small hills and not feel my heart pounding out of my chest. It was a nice way to close out the week.

Rolling onto week three with  Coach HoHo I'm ready to see how it all unfolds!

Oh, and I cut about 5 inches off my hair and hardly anyone noticed because I always wear it up in a wet knot that is usually very messy LOL It was getting crazy bushy, I feel a little more human now.

Ever have those days where 4 miles kicks your butt so bad you want to be done? 
How are things in your neck of the woods?? 

Thanks for stopping by!! Have a great week ❤
Karen 



Sunday, August 20, 2017

Training Week #1

This week kicked off half marathon training with Holly! She is going to coach me this training cycle and I am excited to turn the thinking over :) This coaching things is all new to me, and I would call week one a win!
I am running a half October 21st, November 11th, and December 2nd.

October 21st is my target race, but I am not sure what kind of target I am trying to hit yet!
I'll just have to see how my feet hold up, distance is always a challenge.

October still has the possibility to be notoriously hot and humid in the morning, so if it turns out to be a tough morning, I'll flip my sights to November and hope it is a nice day!
I have a lot to pack in, so I'll be trying to to find a way to trim these training recaps so you won't fall asleep trying to read them!

I have been running a lot of miles, not long distance miles, but fairly consistent weekly mileage for several months, so I feel like I have a pretty good base right now...well of all easy miles. LOL  I just crossed 700 miles for the year.
Last week I cut back to only 9 miles of running and biked because I was experiencing some calf tightness, and I felt like my legs needed the break. Coach HoHo wanted to start with 3 runs a week, so I am trying to roll with it and let my mileage drop down in hopes my legs will get stronger with the recovery time.

Monday - Rest day! It was so freaking humid I did not mind resting :)

Tuesday - Training run #1 4 easy 
5:40 a.m.
4.20 mi
47:58 11:25 avg
Avg HR 139
Elevation gain 159 ft.














The haze was a step up from cruel for this run, I could actually see the water swirling in the air as my knuckle lights broke the darkness. I felt like I needed a bush whacker to part the screen of thick water...it was tough and I was glad this was and a low intensity run. My body feels very heavy in the high humidity and it has been my norm all summer to hit 11:30 - 12:00 minute miles, especially on hills. I don't walk or pause, that is just the speed I move at. Sometimes I am awed by how hard even small elevation gains feel in the heat.



Wednesday - rested all day except for 10 hours at work ;)

Thursday - Training #2  200's x 8 (:55 to 1:00 per 200) 
5:40 a.m.
4.05
41:40 10:17 avg
Avg HR 149
Elevation gain 54 ft

Since I struggle with easy miles in the typical morning humid 73-78 temps, I confess I was a little nervous about 200's.  I actually did not try to hit any specific paces, I just tried to pick up the pace and see what I could do without dropping over.  I didn't even look at my splits until I was at work to see how I did. I had a few snafus, but overall I feel like it was a very good session and I was pretty close to my target pace.
I headed up to the school near me because it is flat!! I can take off my running belt and water bottle while I run loops and it has light.  I pre-programmed this workout in my Garmin with a mile warm up/cool down mile in my watch, so I could just gooooo run. Problem was... the school is just a little further than a mile, I hit my first 200 when I was trying to cross the street...so I ran down the shoulder till I got a break in traffic!
When I got to the spot I wanted to drop my stuff I needed a restroom break, so I ran and popped a quick squat. I paused my watch, I hate pausing when I start a work out but what are you going to do?!  ¯\_(ツ)_/¯
I left my belt and water bottle on the curb and started around the loop...my headphones lost connectivity...I never claimed to be a genius πŸ™ˆ πŸ˜… or maybe I was not awake enough at 6 a.m. to think clearly. I did a few more 200's, but I finally stopped and put my belt back on so I could hear some music.
I was uncomfortable in the heat, but I never got lightheaded or nauseous, it was a big ol' sweat fest but I felt accomplished when I got in the shower.

200's
8:32 (1:03),  8:34 (1:03), 7:44 (:57),  8:17 (1:01),   8:07 (1:00),  8:19 (1:02), 7:54 (:58),  8:11 (1:01)
my recoveries were also 200's and I stayed 11:00 - 11:20 pace








FridayTreadmill - 2.35 mi 0:39:17
Legs and Core - 1:08:29
I was feeling very fatigued, which is strange because I have cut my mileage sooo much the past two weeks, but fatigue was chasing me all week so I slept in late and went to the gym. My mood was very dark (I've had a lot of dark days the past few weeks) ...I walked on the TM with incline. I realized I needed a good endorphin pick me up, so I did five 30 second strides and I started to feel like a new person. Thank goodness for endorphins! My perspective flipped completely and I could see some light again. Hopefully Coach Holly will forgive me, it was the only running I did outside of my plan. 

SaturdayArc machine- 0:16:43
Upper Body - 0:49:05
I did not get to the gym until very late afternoon and I had not eaten all day. It was a short upper body session because Kenny and I needed to eat. I busted out as much as I could, then I went and an ate a Boca burger with a egg on it #nomnom

Sunday - Training run #3 7 comfortable 10:40 - 11:00 target pace 
7:03 a.m.
7.00 mi
1:17: 23 11:03 avg
Avg HR 144
Elevation gain 220 ft

This was my first time programming a target pace range into my Garmin so I had no clue what to expect. I put 10:40 to 11:10 as my range. I admit I was very worried about trying to hit these paces and I gave myself a few more seconds thinking about how I struggle on hills in the heat.
I kept taking turns that avoided hills and provided some shade.  My Garmin would display my pace when I dropped below my target and would also beep and tell me when I was back in target range.
I started to feel fairly fatigued about mile 5 because I am not use to running that fast, but overall I did not have any major struggles.
I finished strong and enjoyed my walk home (2 miles). I was drenched and I drained my pack dry, 2 liters w/2 tablets of Nuun in it.

When I synced my Garmin I was surprised, all my usual screens with data were there except my splits.












Weird right! It doesn't really bother me not knowing mile by mile, I can still see my pacing and zones, so I think I will use it again next week for my long run because it really does help keep me on track. Without the cues from my watch I would have easily settled into that 11:30 or slower pace.
I felt pretty good about this run. I did feel a bit more used up than I normally would, but I didn't feel I over did it at all.
15.25 running miles...quality miles πŸ’¦πŸ˜‰

Random Notes from the week: 

I got run gum from Marcia and I give it a thumbs up. Thank you πŸ’—πŸ’—Marcia!!

I almost always run fasting in the morning and I have cut way back on my caffeine intake, so I do feel like chewing this gave me a boost. I felt a little more energetic during my weight sessions and my long run this week.













I also got this cute mug from Kristina who is donating a portion of the money to organizations that help animals. As a fellow furry mom I can appreciate her mission, and I know many of you can as well!
You can read about her online shop BEAMM

I enjoyed a cup of coffee Sunday after my run

























This was only my 2nd cup of coffee all week! I made a yummy breakfast after my run Sunday.


















That pre - programming in my Garmin is becoming quite handy for training! 
Have you used it or created any work outs with your Garmin or device you use?

Have you tried Run Gum? 
Do you make up your routes as you go? 
How did your week go? 

I am linking up with my awesome running gal pals Holly  and Tricia  for the weekly wrap! 
Madhuri @ Ponder 'N' Wonder  is hosting this week. Stop by and show her some love. 
Please, wrap it up with us!

Thanks for stopping by! 
Karen 


Monday, August 14, 2017

I Cannot Believe I am 51 πŸ™ˆ

I am linking up with my awesome running gal pals Holly  and Tricia  and Michelle @ Running With Attitude    Join in the fun πŸ’™













Last week I rested a lot!

7- Rest day

8- Rest day

9- Bike Ride - 25.08 mi 2:07:38

10- Henrico Warm up - 1.01 mi 0:11:03
      Henrico Moonlight 4 miler - 4.06 mi 0:42:05
     
11- Rest day

12- Evening Bike Ride - 21.31 mi 1:49:18


13- Back to it - 4.01 mi 0:43:19
      Walking - 1.77 mi 0:31:35
      Strength Training -1:22:52


I've had quite the head cold for the past few weeks and I was feeling a bit run down, and the aches in my left calf were building so I had to let the summer goals go.
My plan was four runs while I was on my summer work schedule.
(Three 40 minute runs and one 10K a week)
I am little hard headed once I set my mind on something so I had a very difficult time breaking that rhythm. However, I am going to start half marathon training this week anyway, so the smart thing for me to do was rest and be ready for whatever Coach HoHo tells me to do!

After I rested Monday and Tuesday, the temptation was lurking to hop back in Wednesday and check off my four runs. The urge was bad, like a dangling dark chocolate bar, but I resisted because my left calf was still feeling just a little tight. That urge to check off the runs is real!
I had to remind myself this:

Muscle absorbs impact, when muscles are fatigued and tight they can't absorb the impact and your bone is compromised and at risk for injury. 
The PT drilled this into me when I was injured a few years ago, but I had to do some self-coaching to make myself chill.
You would think as much as I've been hurt this wouldn't be hard anymore...¯\_(ツ)_/¯

The fitness highlight of my week was the Moonlight 4 miler on my birthday.


I talked run buddy into meeting me and we ran in the freaking evening heat. It was no joke…it was about 85 degrees, but we both needed a few miles for the week and it was really fun it was on my actual birthday night πŸ’–
It was hilly, actually a few pretty big hills, and we pushed as hard we could. Mile three, I was starting to feel wonky and a little too hot, I was losing steam fast...so I dumped water all over my head and that seemed to help just enough to get me to the end. Run buddy could have finished faster for sure but we stayed together and finished upright!


We laughed when we saw our average, it felt so much harder when what the numbers show…
But considering most of our 10K heat runs were 11:25 – 11:40 average this was a step up!

My other non related fitness highlight was a ride on a boat at sunset - very nice πŸ’—



Surprises are fun and this was 51 :) 



Normally I don't have big birthday celebration or surprises so last week was pretty fun even though I really am 51!

I am excited to get back to training this week! 
Oh and this weeks senior moment, I did some elliptical time but I forgot to start my watch...lol oh well πŸ˜ƒ

Thanks for stopping by πŸ’ž














Ever had popsicles after a race?? It was the best!
Gone on a sailboat ride?
Do you have a hard time just chilling for a week?
Ever get a summer cold that took forever to shake?