More running, less typing...last week: 502 minutes. This week will be a bit lighter.
Today was a great running day. The weather was wonderful. This morning was brisk and windy and only 14C; the dog and I jogged for 90 minutes with a few tempo intervals thrown in. This evening was brisk and windy and drizzling and felt suitable for rejoining run club. Cosmically, Gaz came back too!
We did 800m intervals: 3:28, 3:32, 3:27, 3:23, 3:22. That was about my 2-3 min VO2max interval pace in May--it's a good sign that it feels easier now!
So groovy to be back with the run club.
Wednesday, June 30, 2010
Tuesday, June 22, 2010
Day 146...I think
I've been busy, but have been running.
Last week: 504.5 minutes. more like it!
Speedwork didn't happen once again but I was drained. Fortunately, the problem resolved itself (after 20 days...ehhh), and I've been taking two iron supplements after each run, and eating red meat and green leafy veggies often, and I feel better.
We've been doing the bridges loop 3 X a week and the inclines are feeling more comfortable. They deterred me from doing that loop often last year, but the three water fountains--plus a creek behind the musee of Civ!--make it really doggy friendly. Plus the hills are making me stronger, I think. So we'll keep at it.
I'm back on track with pushups. Situps are now 2 X 10 situps with the medicine ball, with clamshells in between, once a day.
Yoga...:(. I really need to get back to yin.
My real inspiration for posting is the wonderful run I just had--actually, both of my runs today were good. Morning: 75 minutes with the dog, and it was so good, I would have been happy with that. The temp was 18, cool enough to be comfortable for both of us. It was such a treat to run in that that this evening I set out again: 68 minutes in the rain, feeling cool and effortless. No dog, so my arm movement was freer and I've noticed that it's become looser and somewhat reminiscent of the arm movement I use during short intervals. It's hard to describe but it seems to help with keeping loose and transferring more freedom below the waist. Tonight I was quite relaxed but moving well. I ran 7 miles (ok, 6.99, lol) in 60 minutes and then jogged a bit to cool down...my last two miles were pretty much tempo. Kept getting faster and faster, but it was invigorating and not arduous. It was one of those really good runs that keeps me slogging through the bad ones. I can't remember the last time I had such a good run, but I'm grateful. The last couple of weeks haven't been that pleasant, and now I have something more tangible to pull me through the next stretch of too hot and humid weather before I get another bit of rain or freshness.
Last week: 504.5 minutes. more like it!
Speedwork didn't happen once again but I was drained. Fortunately, the problem resolved itself (after 20 days...ehhh), and I've been taking two iron supplements after each run, and eating red meat and green leafy veggies often, and I feel better.
We've been doing the bridges loop 3 X a week and the inclines are feeling more comfortable. They deterred me from doing that loop often last year, but the three water fountains--plus a creek behind the musee of Civ!--make it really doggy friendly. Plus the hills are making me stronger, I think. So we'll keep at it.
I'm back on track with pushups. Situps are now 2 X 10 situps with the medicine ball, with clamshells in between, once a day.
Yoga...:(. I really need to get back to yin.
My real inspiration for posting is the wonderful run I just had--actually, both of my runs today were good. Morning: 75 minutes with the dog, and it was so good, I would have been happy with that. The temp was 18, cool enough to be comfortable for both of us. It was such a treat to run in that that this evening I set out again: 68 minutes in the rain, feeling cool and effortless. No dog, so my arm movement was freer and I've noticed that it's become looser and somewhat reminiscent of the arm movement I use during short intervals. It's hard to describe but it seems to help with keeping loose and transferring more freedom below the waist. Tonight I was quite relaxed but moving well. I ran 7 miles (ok, 6.99, lol) in 60 minutes and then jogged a bit to cool down...my last two miles were pretty much tempo. Kept getting faster and faster, but it was invigorating and not arduous. It was one of those really good runs that keeps me slogging through the bad ones. I can't remember the last time I had such a good run, but I'm grateful. The last couple of weeks haven't been that pleasant, and now I have something more tangible to pull me through the next stretch of too hot and humid weather before I get another bit of rain or freshness.
Monday, June 14, 2010
Day 138
I've been busy. But I have been running.
Two weeks ago: total 506 minutes
Last week: total 425 minutes
Unfortunately, I'm dealing with another issue and it's frustrating because I finally recovered mostly from the gluten thing and got my iron levels to almost normal...TMI! I think I had another enlarged cyst burst. It felt like that though far less painful, but now things are a bit whacked out and, TMI! TMI! TMI! I've had a period for two weeks now and not when I'm supposed to have it either so I guess it'll just keep happening until it gets back onto my cycle. I'm actually on meds to regulate it so props to my gonads: you gals are just that good. Hence the drop in mileage last week and no sprints either. I was feeling kind of zombie-like.
I didn't run much at the end of the week; I lounged about at the lake and ate pretty much everything that wasn't nailed down this weekend, still lost a bit of weight but I feel better. At least I have a license to pig out now. Just like the old days :/
Yesterday was 6X 1 mile tempo, 1 min rest (supposed to be Sat's workout but the lake isn't good for this sort of thing)...I cut it down to 6X 7 min tempo (combo of cowardice and not really wishing to know how long a mile at tempo would take at the time), and then my dog had the brilliant idea that 5 repeats was enough. And it was. My tempo pace was 8:15 except for the 2nd last interval (8:20--he was lagging) and the last one (8:07--I told him that it was the last one and we both found that 2nd wind). It was a bit tiring but ok.
I have to get back into resistance exercises--those went out the window last week too. I've decided to do 2 X 10 situps with the medicine balls and some anti-ITBS exercises every day--it's very manageable. I don't have ITBS; I have a congregation of insect bites on the outside of my right knee and they're sore enough to have tricked me! It's been a while since my last round of anti-ITBS exercises anyway.
40 min jog this morning, hopefully a long run this evening. The schedule calls for a tempo run and a long run the day after. "Long" at this point is still <2.5 hrs. Not bad.
edit: 2:16:30 this evening....not that hot but very humid. I don't deal with humidity that well. It wasn't much fun.
Two weeks ago: total 506 minutes
Last week: total 425 minutes
Unfortunately, I'm dealing with another issue and it's frustrating because I finally recovered mostly from the gluten thing and got my iron levels to almost normal...TMI! I think I had another enlarged cyst burst. It felt like that though far less painful, but now things are a bit whacked out and, TMI! TMI! TMI! I've had a period for two weeks now and not when I'm supposed to have it either so I guess it'll just keep happening until it gets back onto my cycle. I'm actually on meds to regulate it so props to my gonads: you gals are just that good. Hence the drop in mileage last week and no sprints either. I was feeling kind of zombie-like.
I didn't run much at the end of the week; I lounged about at the lake and ate pretty much everything that wasn't nailed down this weekend, still lost a bit of weight but I feel better. At least I have a license to pig out now. Just like the old days :/
Yesterday was 6X 1 mile tempo, 1 min rest (supposed to be Sat's workout but the lake isn't good for this sort of thing)...I cut it down to 6X 7 min tempo (combo of cowardice and not really wishing to know how long a mile at tempo would take at the time), and then my dog had the brilliant idea that 5 repeats was enough. And it was. My tempo pace was 8:15 except for the 2nd last interval (8:20--he was lagging) and the last one (8:07--I told him that it was the last one and we both found that 2nd wind). It was a bit tiring but ok.
I have to get back into resistance exercises--those went out the window last week too. I've decided to do 2 X 10 situps with the medicine balls and some anti-ITBS exercises every day--it's very manageable. I don't have ITBS; I have a congregation of insect bites on the outside of my right knee and they're sore enough to have tricked me! It's been a while since my last round of anti-ITBS exercises anyway.
40 min jog this morning, hopefully a long run this evening. The schedule calls for a tempo run and a long run the day after. "Long" at this point is still <2.5 hrs. Not bad.
edit: 2:16:30 this evening....not that hot but very humid. I don't deal with humidity that well. It wasn't much fun.
Wednesday, June 2, 2010
Day 126
I woke up really early for some reason, so I grabbed the dog and we jogged for 50 minutes. I will try to get up that early from now on--we were out the door by six and there was still shade and relative coolness, so he didn't overheat. a bit clammy for me, but ok.
Evening--was nearly thwarted by this huge storm moving up, but it has a hole and I seized it. I was especially anxious to get out because this was to be my first speedwork session. I have started a Daniels plan, same one I used before...I still intend to get out with run club now and then but I really needed a few weeks of fast intervals with full recoveries. The run club doesn't do them quite like that and I've missed them. I'm also hoping to throw in some plyos because it's been a very long time, like 2 years?
At any rate, it's been almost a year since I've done the faster intervals!
5-6X (2X 200M, 1 X 400M)
I ended up doing 4 sets because I'm getting back into it and I was running out of daylight...excuses, excuses...I did 2 miles' worth of 'fast' this week and will do 2.25 or 2.5 miles next week, etc.
Times, better than I'd expected but still slower than I used to do. The 200s were all in 41-42 seconds, slow but I'm happy with the consistency. They used to be in the 36-38 second range, but hopefully that will return in time. Meanwhile, the 400s were better than I was dreading: 1:31, 1:31, 1:34, 1:32--the third one was a bit off because I rushed the recovery to get before one pedestrian, and I had to go around another. Still, I was expecting stuff in the 1:40s, and back when I was at my fittest in Maryland, I used to do 1:25ish, so not too bad!
Then I did single leg hops, 2 X 15--those felt pretty random. Oh, well. I've got all summer. LOL
I'm especially pleased with how my form loosened up--I felt tight at first and then things fell into place. Still, the 400s got kind of hard after a while!
The rain held off too--the storms cleared and cooled things down, and the rain kept the path clear pretty well for awhile, so I can't complain. I was going to do this on a track, but I figured it would get muddy.
Evening--was nearly thwarted by this huge storm moving up, but it has a hole and I seized it. I was especially anxious to get out because this was to be my first speedwork session. I have started a Daniels plan, same one I used before...I still intend to get out with run club now and then but I really needed a few weeks of fast intervals with full recoveries. The run club doesn't do them quite like that and I've missed them. I'm also hoping to throw in some plyos because it's been a very long time, like 2 years?
At any rate, it's been almost a year since I've done the faster intervals!
5-6X (2X 200M, 1 X 400M)
I ended up doing 4 sets because I'm getting back into it and I was running out of daylight...excuses, excuses...I did 2 miles' worth of 'fast' this week and will do 2.25 or 2.5 miles next week, etc.
Times, better than I'd expected but still slower than I used to do. The 200s were all in 41-42 seconds, slow but I'm happy with the consistency. They used to be in the 36-38 second range, but hopefully that will return in time. Meanwhile, the 400s were better than I was dreading: 1:31, 1:31, 1:34, 1:32--the third one was a bit off because I rushed the recovery to get before one pedestrian, and I had to go around another. Still, I was expecting stuff in the 1:40s, and back when I was at my fittest in Maryland, I used to do 1:25ish, so not too bad!
Then I did single leg hops, 2 X 15--those felt pretty random. Oh, well. I've got all summer. LOL
I'm especially pleased with how my form loosened up--I felt tight at first and then things fell into place. Still, the 400s got kind of hard after a while!
The rain held off too--the storms cleared and cooled things down, and the rain kept the path clear pretty well for awhile, so I can't complain. I was going to do this on a track, but I figured it would get muddy.
Tuesday, June 1, 2010
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