Yesterday: 20 min easy jog in the forest. I was feeling sort of blah.
Today: 1 hr easy jog on the treadmill. During it, I watched a documentary on the Pikes Peak Marathon. I first found out about it and Matt Carpenter when we were living in Colorado Springs. Pikes Peak is always in view. I'd spend hours on my bike without a map, but I couldn't get lost for long because of that mountain. We hiked up it once too. The air at the top is pretty thin, and we got giddy. There's a gift store with a bunch of shiny breakable things--I think I've written about this already on this blog--and shiny breakable things are perhaps ill-advised at 14000 feet. They are sooo shiny, they hurt, and they break. So we giggled, and kept giggling because the giggling was so funny, and then we passed out over tables in the dining area. It took us about eight hours to hike to the top, but we stopped a lot. We took it pretty easy but started at two or three in the morning. Gotta beat the storms!
Anyway, I can't imagine running down Pikes Peak, much less doing the double. I was confused when that was first mentioned in the documentary; I thought the guy meant the marathon, up and down. Nope, there's an ascent to the top and then a shuttle down the first day, and then the marathon, ascent and descent, the following day. And people do this double. Brutal. Can't imagine flying in and suddenly dealing with the altitude. It took me a while to get used to it.
And those people in the documentary saying that they're flatlanders from Kansas City...Kansas City isn't actually all that flat! Even the nearby town I lived in had some decent hills (due to limestone bedrock being eroded by underground water--lots of little but steep hills, plus apparently caves and an underground city...we weren't there long enough. But, anyway, Colorado is in a different league altogether.
Gotta wrap this up and eat my fries and watch The X-Files!
Friday, February 28, 2014
Wednesday, February 26, 2014
~
A bit of sleeplessness last night ended up being rather academically productive from 3:30ish AM to 6:00ish, but when I woke up for real, I felt uhghgh.
This isn't entirely bad. Sometimes it's a good opportunity to do something harder: hey, I'm not going to feel any worse! So, the dog and I did hill sprints. 6 reps. I pinged my ankle on the fourth because the footing is lousy in parts, but fortunately it didn't seem to be a factor once I loosened up. It happens semi-regularly on trails. I may do a shorter workout next week; otherwise, that's it for hill sprints. Don't cry, I'll be doing plenty of other hills.
At home, I did resistance exercises, and some cross-training. Spring cleaning music. Usually I'm not a fan of this type of ambient, but this stuff has a nice stretched audio tape sound.
This isn't entirely bad. Sometimes it's a good opportunity to do something harder: hey, I'm not going to feel any worse! So, the dog and I did hill sprints. 6 reps. I pinged my ankle on the fourth because the footing is lousy in parts, but fortunately it didn't seem to be a factor once I loosened up. It happens semi-regularly on trails. I may do a shorter workout next week; otherwise, that's it for hill sprints. Don't cry, I'll be doing plenty of other hills.
At home, I did resistance exercises, and some cross-training. Spring cleaning music. Usually I'm not a fan of this type of ambient, but this stuff has a nice stretched audio tape sound.
Tuesday, February 25, 2014
"When you feel bad, you regain your strength."
Recovering.
Yesterday, half hour jog.
Today, 80 minute jog on the treadmill. I watched a documentary about Yiannis Kouros. He says that even 100 km isn't ultra running, and I'm inclined to agree. I've already forgotten a bunch from my 100 km, but I don't think I got close to the disembodying frame of mind he talks about. Of course, this tempts me to go further, but I suppose I should first run more than 60-70% (my estimate) of a 100 km race.
Yesterday, half hour jog.
Today, 80 minute jog on the treadmill. I watched a documentary about Yiannis Kouros. He says that even 100 km isn't ultra running, and I'm inclined to agree. I've already forgotten a bunch from my 100 km, but I don't think I got close to the disembodying frame of mind he talks about. Of course, this tempts me to go further, but I suppose I should first run more than 60-70% (my estimate) of a 100 km race.
Sunday, February 23, 2014
2 hours of blech
The first ten minutes felt great, and then I went into the forest. 1hr50 of sand and fatigue. I started tripping over stuff at about 1hr10, sooner than usual.
I'd known I was in for a real treat though. Hill reps on Friday, mid-long jog on Saturday, that's kind of tiring. I'd wanted at least 2 hours of suckage today and I got it. I had thought about going for three hours today, but my guts had a relapse yesterday, and my husband met me in the forest at about 1hr30 and told me that he was going for just another half hour, and, excuses, I just didn't commit enough to 3 hours. 2 hours seems enough for my purposes anyway. I have one more back-to-back planned (although this one is too short to really count as a back-to-back run), and it'll end with 2+ hours on roads. These runs suck but I hope they'll increase willpower, and not just my crankiness.
I'd known I was in for a real treat though. Hill reps on Friday, mid-long jog on Saturday, that's kind of tiring. I'd wanted at least 2 hours of suckage today and I got it. I had thought about going for three hours today, but my guts had a relapse yesterday, and my husband met me in the forest at about 1hr30 and told me that he was going for just another half hour, and, excuses, I just didn't commit enough to 3 hours. 2 hours seems enough for my purposes anyway. I have one more back-to-back planned (although this one is too short to really count as a back-to-back run), and it'll end with 2+ hours on roads. These runs suck but I hope they'll increase willpower, and not just my crankiness.
Saturday, February 22, 2014
Running errands
So I put on the backpack and jogged down to the town (it's about three miles away), and around, and got home about two hours later. I estimate 1:30-1:40 of that was running. The weather was great, 12-16ish C, sunny, and not too humid. Perfect lazy jogging weather.
I stopped for commerce three times. Once just to buy some girl scout cookies for my husband, but my main task was to get a gift for a baby shower.
The baby/kid store was my first stop, so I wasn't gross, but I still felt kind of...the thing is, I've stopped to shop plenty of times on runs, and it can work really well, but the stores have to be a certain type:
1. athletic store of some sort, apparel or nutrition or whatever. Running Room or Local Running Store is great. Even Dicks or EMS counts. Not everyone in there will understand my state (oh, people who exercise get sweaty, call a doctor) and of course I wouldn't try on anything, but if I want to buy something that I don't have to try on, or need mid-run fuel or a bathroom, no prob.
2. Gas station. In and out. Nobody's got time to judge me. EDIT: untrue, one punter in a gas station saw me holding my fabulous dill Doritos and told me, something, I forget what--but it was sort of judgemental. I was polite, well, I laughed and turned away--dude didn't know that I was 1/3 into a 30 mile run and I had to eat plenty. Although Doritos aren't the best thing, but sometimes the cals have to be sweet and empty.
3. Walmart. I haven't actually tried this, and I avoid Walmart as much as possible, but anything goes in Walmart.
4. Farmers' market. The bomb! Especially if it's one with food trucks.
5. FOOD TRUCKS. Not technically a store either but I bow in appreciation.
6. Ethnic grocery stores. I've never had any issues or stares beyond "oh, there's a white person in here", which hasn't happened too often anyway, at least not in North America.
7. Downtown grocery stores with a predominantly pedestrian population. I'm just another person buying some stuff on my way home from the gym.
8. Health food stores.
9. Ikea. Maybe that's not appropriate but a long jog can accentuate surreality, which can be highly amusing in Ikea and other similar places. I would love love love to integrate an aquarium into a long run--I don't know why I didn't do this when I was living in Baltimore! Anyway, please see video/explanation below.
Then there is a grey area/judge on an individual basis: coffee shops, drugstores, butcher, electronics, post office, galleries, book stores, libraries, museums, etc.
Then the no-go zone: fancy clothing stores, fancy restaurants, jewelry (I look like I just stole something, after all), banks (same reason), and kid stores.
Actually, it wasn't terribly bad, and the clerk was really nice, and I would go back to that store if I needed another baby shower gift...but everything was so nice and proper and soft in there. I smiled and was polite, and I still got weird looks* from a couple of mothers even though one of them was wearing yoga pants. That's exercise stuff too!!!! I was dressed modestly, no short shorts, just a wool tank top and capris--I've seen women wearing this kind of thing so many times, including many women pushing baby strollers. Admittedly, it probably wasn't just the spandex--sun's out, guns out--but I'm not that ripped either, so it was probably the backpack. It's a small backpack but maybe I looked homeless. Most adults here don't have backpacks. Anyway, it was a weird experience and I felt out of place. Please see video/explanation below.
But then, a few minutes later on some random street, I ran by an old guy with a backpack too. Enthusiastic Hi!s were exchanged. It was neat to know that I wasn't the only one in the gotta-carry-my-stuff club. It's a very car-centric place.
I jogged around a bit more, did some exploring, and then went to the health food store and bought some more iron pills. It took me a while and a nice clerk to find them though: after I've been running for over an hour or so, my vision goes wonky. It's just stereoblindness, but I guess I get sloppy about switching between eyes or whatever, so I end up with blurry double vision. It sounds worse than it is, but if I'm trying to read a bunch of little labels, it's a drag. It makes me feel like I'm juggling an extra dimension, but this has its good points too. please see video/explanation below.
I might not belong here but that might actually enrich the experience. Or not. disclaimer: I have never ever urinated into or even snacked from the olive bar, or been that mean to a fellow customer. That's all nasty! But, vandalism aside, this is sort of how things seem when I go into a store after running for a while. Food library.
*weird looks are ok and probably happen inadvertently for the most part, but I forgot to mention that I got upgraded. I was going down an aisle with a couple of small children toddling ahead. I said something like "hey guys, what's up?" Just so that they knew I was in the aisle too and wouldn't run into me (kids that small often don't look ahead). The mother grabbed them, crouched, and put them behind her. That would've been ok too, maybe it was the easiest way to corral them, but the look of panic she gave me, as she crouched there like some furtive, feral creature protecting her den, made me feel exceedingly low. I've heard guys say that they have to be careful when interacting with children, and I'd just assumed that it would be like working with children (ie, never speak with a child one on one behind closed doors), but I hadn't actually felt like stranger danger before. It sucks because kids are funny. One time, I was getting blood withdrawn at a clinic for tests, back at home, and a kid wandered in from an adjoining booth. We had a nice conversation during which I told him that I was over six hundred years old.
I stopped for commerce three times. Once just to buy some girl scout cookies for my husband, but my main task was to get a gift for a baby shower.
The baby/kid store was my first stop, so I wasn't gross, but I still felt kind of...the thing is, I've stopped to shop plenty of times on runs, and it can work really well, but the stores have to be a certain type:
1. athletic store of some sort, apparel or nutrition or whatever. Running Room or Local Running Store is great. Even Dicks or EMS counts. Not everyone in there will understand my state (oh, people who exercise get sweaty, call a doctor) and of course I wouldn't try on anything, but if I want to buy something that I don't have to try on, or need mid-run fuel or a bathroom, no prob.
2. Gas station. In and out. Nobody's got time to judge me. EDIT: untrue, one punter in a gas station saw me holding my fabulous dill Doritos and told me, something, I forget what--but it was sort of judgemental. I was polite, well, I laughed and turned away--dude didn't know that I was 1/3 into a 30 mile run and I had to eat plenty. Although Doritos aren't the best thing, but sometimes the cals have to be sweet and empty.
3. Walmart. I haven't actually tried this, and I avoid Walmart as much as possible, but anything goes in Walmart.
4. Farmers' market. The bomb! Especially if it's one with food trucks.
5. FOOD TRUCKS. Not technically a store either but I bow in appreciation.
6. Ethnic grocery stores. I've never had any issues or stares beyond "oh, there's a white person in here", which hasn't happened too often anyway, at least not in North America.
7. Downtown grocery stores with a predominantly pedestrian population. I'm just another person buying some stuff on my way home from the gym.
8. Health food stores.
9. Ikea. Maybe that's not appropriate but a long jog can accentuate surreality, which can be highly amusing in Ikea and other similar places. I would love love love to integrate an aquarium into a long run--I don't know why I didn't do this when I was living in Baltimore! Anyway, please see video/explanation below.
Then there is a grey area/judge on an individual basis: coffee shops, drugstores, butcher, electronics, post office, galleries, book stores, libraries, museums, etc.
Then the no-go zone: fancy clothing stores, fancy restaurants, jewelry (I look like I just stole something, after all), banks (same reason), and kid stores.
Actually, it wasn't terribly bad, and the clerk was really nice, and I would go back to that store if I needed another baby shower gift...but everything was so nice and proper and soft in there. I smiled and was polite, and I still got weird looks* from a couple of mothers even though one of them was wearing yoga pants. That's exercise stuff too!!!! I was dressed modestly, no short shorts, just a wool tank top and capris--I've seen women wearing this kind of thing so many times, including many women pushing baby strollers. Admittedly, it probably wasn't just the spandex--sun's out, guns out--but I'm not that ripped either, so it was probably the backpack. It's a small backpack but maybe I looked homeless. Most adults here don't have backpacks. Anyway, it was a weird experience and I felt out of place. Please see video/explanation below.
But then, a few minutes later on some random street, I ran by an old guy with a backpack too. Enthusiastic Hi!s were exchanged. It was neat to know that I wasn't the only one in the gotta-carry-my-stuff club. It's a very car-centric place.
I jogged around a bit more, did some exploring, and then went to the health food store and bought some more iron pills. It took me a while and a nice clerk to find them though: after I've been running for over an hour or so, my vision goes wonky. It's just stereoblindness, but I guess I get sloppy about switching between eyes or whatever, so I end up with blurry double vision. It sounds worse than it is, but if I'm trying to read a bunch of little labels, it's a drag. It makes me feel like I'm juggling an extra dimension, but this has its good points too. please see video/explanation below.
I might not belong here but that might actually enrich the experience. Or not. disclaimer: I have never ever urinated into or even snacked from the olive bar, or been that mean to a fellow customer. That's all nasty! But, vandalism aside, this is sort of how things seem when I go into a store after running for a while. Food library.
*weird looks are ok and probably happen inadvertently for the most part, but I forgot to mention that I got upgraded. I was going down an aisle with a couple of small children toddling ahead. I said something like "hey guys, what's up?" Just so that they knew I was in the aisle too and wouldn't run into me (kids that small often don't look ahead). The mother grabbed them, crouched, and put them behind her. That would've been ok too, maybe it was the easiest way to corral them, but the look of panic she gave me, as she crouched there like some furtive, feral creature protecting her den, made me feel exceedingly low. I've heard guys say that they have to be careful when interacting with children, and I'd just assumed that it would be like working with children (ie, never speak with a child one on one behind closed doors), but I hadn't actually felt like stranger danger before. It sucks because kids are funny. One time, I was getting blood withdrawn at a clinic for tests, back at home, and a kid wandered in from an adjoining booth. We had a nice conversation during which I told him that I was over six hundred years old.
Friday, February 21, 2014
~
Yesterday, 40 min of recovery jogging, morning and evening. I'm becoming rather fond of going to the garage before supper and watching a few music videos while I loosen up. My favourite runs are probably recovery runs, and I'm talking about really lazy ones wherein I start off sore and stiff and moving 11-12 min/mile, who knows, and then crampy sore legs are magically exchanged for fresh ones that I could run faster with--but I don't, because it's a recovery run! Instead, I chill with this amazing gait that is even easier than walking. I don't think people believe me when I tell them this. Walking's laborious, like the coefficient of friction is higher or I'm on winter tires, and it takes longer to boot. Why not just sort of coast along?
Well, this bliss is not as accessible in a hilly area like this place, or the last one. However, I've had the TM, as well as the idea of doing recovery jogs on it, for just over a year, but it's taken me a while to get into the habit. And if I run out of suitable music videos...?
Anyway, this morning, the dog and I did hill sprints, 5 reps this time. Without snow, they were quicker and more solid, but that second hill was still slippery going up and down. I've tried a bunch of variations and angles and there just doesn't seem to be a way to get over it without sliding at least a little bit. It's been scraped down to a clay-mud--the other two hills have more sand, but I guess the middle hill is on a vein of clay or something. Oh, well, that just forces me to attend to turnover more and it could be far worse: it could be the last hill. It's better to end with solid footing and get deeper into the worst of the fatigue. Get reacquainted with stuff. Yo, hip flexors, babygirl, where the hell you been at? Creatine rephosphorylation, dude, it's been ages!
And then I did resistance exercises, just the basic: chin ups (ok, I can do most of two now), delt flies, pistol squats, and clamshells. I should do this at least twice a week, and I got to get back to the evening ab stuff, once my innards feel better. I'm still recovering although the worst is long gone. It's not a wheat thing this time, I'm pretty sure. It might be a bad water thing (we were staying in a place with non-potable tap water) or a bad pork leftovers thing, which could explain why the dog is also off because he ate some of that too, although he was also given soft food at the kennel, and that might not have agreed with him. If it is the pork, it might have also put a few fishes off their feed because I was also messing around with it as bait this weekend. That bad little pig got around! It's kind of a mystery, but I suspect it's the water--I've gotten sick from it before, and I was kind of sloppy when brushing my teeth. My waterborne pathogen avoidance skills are darn rusty nowadays.
Well, this bliss is not as accessible in a hilly area like this place, or the last one. However, I've had the TM, as well as the idea of doing recovery jogs on it, for just over a year, but it's taken me a while to get into the habit. And if I run out of suitable music videos...?
Anyway, this morning, the dog and I did hill sprints, 5 reps this time. Without snow, they were quicker and more solid, but that second hill was still slippery going up and down. I've tried a bunch of variations and angles and there just doesn't seem to be a way to get over it without sliding at least a little bit. It's been scraped down to a clay-mud--the other two hills have more sand, but I guess the middle hill is on a vein of clay or something. Oh, well, that just forces me to attend to turnover more and it could be far worse: it could be the last hill. It's better to end with solid footing and get deeper into the worst of the fatigue. Get reacquainted with stuff. Yo, hip flexors, babygirl, where the hell you been at? Creatine rephosphorylation, dude, it's been ages!
And then I did resistance exercises, just the basic: chin ups (ok, I can do most of two now), delt flies, pistol squats, and clamshells. I should do this at least twice a week, and I got to get back to the evening ab stuff, once my innards feel better. I'm still recovering although the worst is long gone. It's not a wheat thing this time, I'm pretty sure. It might be a bad water thing (we were staying in a place with non-potable tap water) or a bad pork leftovers thing, which could explain why the dog is also off because he ate some of that too, although he was also given soft food at the kennel, and that might not have agreed with him. If it is the pork, it might have also put a few fishes off their feed because I was also messing around with it as bait this weekend. That bad little pig got around! It's kind of a mystery, but I suspect it's the water--I've gotten sick from it before, and I was kind of sloppy when brushing my teeth. My waterborne pathogen avoidance skills are darn rusty nowadays.
Wednesday, February 19, 2014
~
Yeah, I think I'd resolved to stop linking to Muse songs, but during those darkest lowest moments, they really do help.
Whatever was happening to me yesterday roped my guts into the fray as well. Man! I forgot to mention earlier that my modest MyFitnessPal trial lost me a pound in a week, as expected (that's all I want, just a little bit off during the next 10-11 weeks, so I don't feel like I'm smashing into the asphalt). And then, haha, I dropped about two or three more pounds during the next day. Just water and electrolytes, but I needed those! Potassium is especially hard to score...MyFitnessPal says that my intake has been dismal.
Well, anyway, I'm sort of wiped but the worst is over, and this was one of the more pleasant experiences of this nature. There are good 24 hour bugs, and there are nasty ones; this one might be in my top ten. There was no pain, no vomiting, just kind of a lot of, well, you know, and then this actually really chill headspace. Just sort of floating along, just kind of dull, but not in a bad way. I got a headache while walking the dog this morning, but it's otherwise been very easy going. It's like the first half of a drink, I guess. It made it easier to concentrate on stuff (but I won't submit anything until I feel more acute again, except this post).
Anyway, I decided to take a stab at speedwork this evening. I misremembered the intended tempo workout, but I got into the zone--but the weird thing was, I just hopped on the treadmill and started off without a warm up, but it felt easy. I pushed up the speed--and on my janky but FREE treadmill, the indicated speed is a shot in the dark anyway, but it generally feels faster than what it says, plus the thing is on a permanent incline even though I've propped up the back end on textbooks...long story short, it felt considerably easier than it should've, and a lot easier than my last tempo workout even though it was longer and faster. Well, my garage was not as hot as the gym last time, and my shoes tonight weren't my Puma Faas from 2011 with the tops of the backs cut off and the really loose laces. Not to knock these shoes, they've been great, and I jogged the first 45? miles of my last ultra in them, but they don't stay on my feet that well during tempo runs anymore, I guess. I haven't actually bought any shoes since 2012, I think...I'm really out of shape for road running. Anyway, my workout this evening shouldn't have felt this easy. The effort caught up with me eventually, of course, and I sweated a ton, but my legs felt great and I think I was bewitched. I tried to keep it honest, and handed the reins and the rest of my addled head to Muse--(FOLLOW ME)-- and pushed up the speed--
Here's the other deal: that treadmill can't go much faster. Not to knock it either, it was FREE!!! Its speed is controlled by a slider, and I was close to the top. This was my fastest run on it ever. I'm hoping it'll go fast enough for the VO2max intervals later on, but I haven't done such a workout on it before, and I don't know its declared top speed, much less its actual top speed. I'm not fast; all I'll need is 9mph, I think, maybe a bit more. Will it quit before then? Is it actually starting to really fall apart and will get slower and slower? If it comes to that, can I fix it? I've seen the innards of a few things, including this laptop, but not a treadmill so far. This whole affair is beguiling.
edit: or I could just remove the textbooks.
edit edit: Oh, I replaced the batteries in the display today (yes, this is a special treadmill)--maybe that had something to do with its sudden generosity.
Anyway, I'm now feeling kind of wiped again, but in a good way, and I did it to myself this time.
Whatever was happening to me yesterday roped my guts into the fray as well. Man! I forgot to mention earlier that my modest MyFitnessPal trial lost me a pound in a week, as expected (that's all I want, just a little bit off during the next 10-11 weeks, so I don't feel like I'm smashing into the asphalt). And then, haha, I dropped about two or three more pounds during the next day. Just water and electrolytes, but I needed those! Potassium is especially hard to score...MyFitnessPal says that my intake has been dismal.
Well, anyway, I'm sort of wiped but the worst is over, and this was one of the more pleasant experiences of this nature. There are good 24 hour bugs, and there are nasty ones; this one might be in my top ten. There was no pain, no vomiting, just kind of a lot of, well, you know, and then this actually really chill headspace. Just sort of floating along, just kind of dull, but not in a bad way. I got a headache while walking the dog this morning, but it's otherwise been very easy going. It's like the first half of a drink, I guess. It made it easier to concentrate on stuff (but I won't submit anything until I feel more acute again, except this post).
Anyway, I decided to take a stab at speedwork this evening. I misremembered the intended tempo workout, but I got into the zone--but the weird thing was, I just hopped on the treadmill and started off without a warm up, but it felt easy. I pushed up the speed--and on my janky but FREE treadmill, the indicated speed is a shot in the dark anyway, but it generally feels faster than what it says, plus the thing is on a permanent incline even though I've propped up the back end on textbooks...long story short, it felt considerably easier than it should've, and a lot easier than my last tempo workout even though it was longer and faster. Well, my garage was not as hot as the gym last time, and my shoes tonight weren't my Puma Faas from 2011 with the tops of the backs cut off and the really loose laces. Not to knock these shoes, they've been great, and I jogged the first 45? miles of my last ultra in them, but they don't stay on my feet that well during tempo runs anymore, I guess. I haven't actually bought any shoes since 2012, I think...I'm really out of shape for road running. Anyway, my workout this evening shouldn't have felt this easy. The effort caught up with me eventually, of course, and I sweated a ton, but my legs felt great and I think I was bewitched. I tried to keep it honest, and handed the reins and the rest of my addled head to Muse--(FOLLOW ME)-- and pushed up the speed--
Here's the other deal: that treadmill can't go much faster. Not to knock it either, it was FREE!!! Its speed is controlled by a slider, and I was close to the top. This was my fastest run on it ever. I'm hoping it'll go fast enough for the VO2max intervals later on, but I haven't done such a workout on it before, and I don't know its declared top speed, much less its actual top speed. I'm not fast; all I'll need is 9mph, I think, maybe a bit more. Will it quit before then? Is it actually starting to really fall apart and will get slower and slower? If it comes to that, can I fix it? I've seen the innards of a few things, including this laptop, but not a treadmill so far. This whole affair is beguiling.
edit: or I could just remove the textbooks.
edit edit: Oh, I replaced the batteries in the display today (yes, this is a special treadmill)--maybe that had something to do with its sudden generosity.
Anyway, I'm now feeling kind of wiped again, but in a good way, and I did it to myself this time.
Tuesday, February 18, 2014
~
Roadtrip this past weekend! We left a house with flickering power to catch some fish and sun further South. And we got a few runs too, mostly half hour jogs and one tempo. Unfortunately, I got a cold. Fortunately, we also got a bunch of fresh citrus fruits.
I didn't feel like running this morning, especially not hills sprints, but sometimes it's worth trying things out. Sometimes there's more energy than expected (and sometimes too much is withdrawn). Not today, though. I'm feeling rough. The first rep was ok, but there was no ping, no burn. The main point of hill sprints, as far as I understand it, is the ping and burn, the acute engagement of as much muscle fibre as possible. This supposedly improves neuromuscular connection. Today, however, my muscles were upholding Less is More, allowing only a stingy output as though settling in for a long entrenchment. Maybe I could've still gotten a decent workout, but it wouldn't have been what I was after. There's still time this week, as long as I shake this cold.
Actually, I might feel like a tempo run later on, heap on a bit too much clothing, hop on the treadmill, and sweat the virus out. Sometimes that feels really good.
I didn't feel like running this morning, especially not hills sprints, but sometimes it's worth trying things out. Sometimes there's more energy than expected (and sometimes too much is withdrawn). Not today, though. I'm feeling rough. The first rep was ok, but there was no ping, no burn. The main point of hill sprints, as far as I understand it, is the ping and burn, the acute engagement of as much muscle fibre as possible. This supposedly improves neuromuscular connection. Today, however, my muscles were upholding Less is More, allowing only a stingy output as though settling in for a long entrenchment. Maybe I could've still gotten a decent workout, but it wouldn't have been what I was after. There's still time this week, as long as I shake this cold.
Actually, I might feel like a tempo run later on, heap on a bit too much clothing, hop on the treadmill, and sweat the virus out. Sometimes that feels really good.
Wednesday, February 12, 2014
Shut it down
Meaning, much of the state, apparently.
However, before my husband and I started our hibernation, we jogged around in the forest for a half hour. There were old footprints, but we let the dog offlead and kept him close to us until we went in deeper. He appeared a bit fatigued from yesterday and didn't sprint as much.
During our run, the snowfall went from gentle to icy blizzard pellets--fortunately, it didn't get harsh until near the end. Either we turned into the wind, or it picked up, or both, and the ice stung. I had to keep switching between eyes--fortunately, by this point, we were past all of the roots.
The forecast predicts ice pellets for the next 24 hours. Hopefully things won't turn just to ice because I would like to use my winter trail shoes at least once more (and I'd rather not lose power). Although I shouldn't be greedy: I'd never expected to use the shoes at all here.
Right now it's looking like I could use my x-country skis on the road outside. Never expected that either.
Edit: yeah, we skied for half an hour this evening. We just stepped out the door onto our skis and took off. Hopefully I'll get to use my snowshoes tomorrow--winter trifecta!!!
However, before my husband and I started our hibernation, we jogged around in the forest for a half hour. There were old footprints, but we let the dog offlead and kept him close to us until we went in deeper. He appeared a bit fatigued from yesterday and didn't sprint as much.
During our run, the snowfall went from gentle to icy blizzard pellets--fortunately, it didn't get harsh until near the end. Either we turned into the wind, or it picked up, or both, and the ice stung. I had to keep switching between eyes--fortunately, by this point, we were past all of the roots.
The forecast predicts ice pellets for the next 24 hours. Hopefully things won't turn just to ice because I would like to use my winter trail shoes at least once more (and I'd rather not lose power). Although I shouldn't be greedy: I'd never expected to use the shoes at all here.
Right now it's looking like I could use my x-country skis on the road outside. Never expected that either.
Edit: yeah, we skied for half an hour this evening. We just stepped out the door onto our skis and took off. Hopefully I'll get to use my snowshoes tomorrow--winter trifecta!!!
Tuesday, February 11, 2014
toughocracy
More snow! This is incredible because our last snowfall, which lasted for about three days, was apparently a once-every-5-10-years thing down here, and here we go again! This batch won't probably last as long, but we're supposed to get ice pellets over the next two days. It might get kind of ugly. I suppose it's already ugly...but not for me! Nope, I love winter, and usually (not always), the nastier it is, the more I get out of it. There's a sort of comradeship while running in foul weather. Actually, down here, that happens pretty much with any run because there just aren't that many runners, or people out of their cars here, but when it has been just me and one or two others running through a sharp blizzard on the frozen Canal back home, the nods and waves between us were warmer. Yeah, you're tough as shit too.
I was supposed to do a tempo run...well, already, I've altered my training schedule. The conditions were much better for hill sprints, especially since there were no footprints going into the forest. It was on. We were going to get demented and bust up this joint. So I unclipped the dog. The snow was still falling but wasn't a complete blanket at that point; it clung to the pine needles, branches, and to itself, creating a gorgeous lattice. It was really hard to focus on the trail, but fortunately no roots tripped me up. The dog, meanwhile, was distracted by freedom. He started his sprints early (I waited until we got to the Triplet) and they were an even lovelier sight. There are faster dogs, and there are larger and more muscular dogs, but he's perhaps at the topmost point of each parameter without cross-interference, if that makes sense. He's 60 lbs of pure bulky muscle that moves very fast and tears through and bounds over underbrush like, man, there are no words for it. It's gorgeous. I used to call him the Carl Lewis of the dog world, but that doesn't do justice to his bulk. Maybe he's Vernon Davis or Ray Lewis. I'll have to consult with my husband.
Anyway, the little dude's warmup was much more than my workout. I jogged 1.5 miles as a warm up, and he easily ripped three times that distance at least, yet he was still fresh when we got to the Triplet. Surely I've described that topographical beauty before on this blog, but here goes: it's a series of three small but very steep hills. It's almost a perfect sine wave, and it takes me about a minute to get through it, I think. It feels tough and beneficial, and I especially like it because the rapid alternation between uphill and downhill helps me keep my cadence up and makes the thing mentally go by so quickly. I'm not sure how it compares physiologically to more traditional hill sprints and flat sprints, but it's the best option I got here, and I will honestly miss it when we go. Those downhills are so steep that I feel like I'm flying sometimes--sometimes when I get to the top of one of the hills and look at the trough at my feet, it seems that I'm about to dive rather than run. It's a lot of fun. Fortunately, a recent path-clearing smoothed the surface and took off the needles and a few roots; unfortunately, it also uncovered a layer of sand/mud/clay which is even more slippery when wet, or when covered with snow.
Which is ok for hill sprints. I could still try to maintain drive and cadence, although it sort of sucked that it took me 4 tries to find just a so-so line up the second hill---that one was the slickest. Meanwhile, the dog ran laps around me, pretty much. He loves loves loves sprints. He got so hyper that, between the third and fourth reps, he grabbed a branch, tore around with it for a few minutes, and then ripped it in half. It was about a metre long and as thick as my wrist, but I suspect it was a bit rotten. But he's a meathead, and he was in special beast mode today, so who knows? And then he found something rank and rolled in it. So we both got showers today.
We did just 4 reps, and the total workout was about an hour...it was quite tiring and I feel sort of shredded now. It's been a long time since I've had a more anaerobic run/workout like this, and I'd forgotten the muscle fatigue afterward. It's entirely different from that of an ultramarathon. It's more satisfying. I feel progressive, not geriatric.
Once I got home, I did some resistance exercises too:
3 sets of
1 (almost) chin up with slow descent--can't quite do one from scratch, but I'm getting closer
delt raises
4 pistol squats each side
20 clamshells each side
As we were leaving the forest, I saw the fresh footprints of a man (or woman with rather large feet) and a dog. So I guess I'm not the only one in the local toughocracy after all! Yeah, you're tough as shit too.
Edit: extra details. This was such a special run because I got to do hills sprints with my dog during a snowfall, and see him in full flight!
I was supposed to do a tempo run...well, already, I've altered my training schedule. The conditions were much better for hill sprints, especially since there were no footprints going into the forest. It was on. We were going to get demented and bust up this joint. So I unclipped the dog. The snow was still falling but wasn't a complete blanket at that point; it clung to the pine needles, branches, and to itself, creating a gorgeous lattice. It was really hard to focus on the trail, but fortunately no roots tripped me up. The dog, meanwhile, was distracted by freedom. He started his sprints early (I waited until we got to the Triplet) and they were an even lovelier sight. There are faster dogs, and there are larger and more muscular dogs, but he's perhaps at the topmost point of each parameter without cross-interference, if that makes sense. He's 60 lbs of pure bulky muscle that moves very fast and tears through and bounds over underbrush like, man, there are no words for it. It's gorgeous. I used to call him the Carl Lewis of the dog world, but that doesn't do justice to his bulk. Maybe he's Vernon Davis or Ray Lewis. I'll have to consult with my husband.
Anyway, the little dude's warmup was much more than my workout. I jogged 1.5 miles as a warm up, and he easily ripped three times that distance at least, yet he was still fresh when we got to the Triplet. Surely I've described that topographical beauty before on this blog, but here goes: it's a series of three small but very steep hills. It's almost a perfect sine wave, and it takes me about a minute to get through it, I think. It feels tough and beneficial, and I especially like it because the rapid alternation between uphill and downhill helps me keep my cadence up and makes the thing mentally go by so quickly. I'm not sure how it compares physiologically to more traditional hill sprints and flat sprints, but it's the best option I got here, and I will honestly miss it when we go. Those downhills are so steep that I feel like I'm flying sometimes--sometimes when I get to the top of one of the hills and look at the trough at my feet, it seems that I'm about to dive rather than run. It's a lot of fun. Fortunately, a recent path-clearing smoothed the surface and took off the needles and a few roots; unfortunately, it also uncovered a layer of sand/mud/clay which is even more slippery when wet, or when covered with snow.
Which is ok for hill sprints. I could still try to maintain drive and cadence, although it sort of sucked that it took me 4 tries to find just a so-so line up the second hill---that one was the slickest. Meanwhile, the dog ran laps around me, pretty much. He loves loves loves sprints. He got so hyper that, between the third and fourth reps, he grabbed a branch, tore around with it for a few minutes, and then ripped it in half. It was about a metre long and as thick as my wrist, but I suspect it was a bit rotten. But he's a meathead, and he was in special beast mode today, so who knows? And then he found something rank and rolled in it. So we both got showers today.
We did just 4 reps, and the total workout was about an hour...it was quite tiring and I feel sort of shredded now. It's been a long time since I've had a more anaerobic run/workout like this, and I'd forgotten the muscle fatigue afterward. It's entirely different from that of an ultramarathon. It's more satisfying. I feel progressive, not geriatric.
Once I got home, I did some resistance exercises too:
3 sets of
1 (almost) chin up with slow descent--can't quite do one from scratch, but I'm getting closer
delt raises
4 pistol squats each side
20 clamshells each side
As we were leaving the forest, I saw the fresh footprints of a man (or woman with rather large feet) and a dog. So I guess I'm not the only one in the local toughocracy after all! Yeah, you're tough as shit too.
Edit: extra details. This was such a special run because I got to do hills sprints with my dog during a snowfall, and see him in full flight!
Monday, February 10, 2014
12 weeks to tighen up technologically
I have, for the first time in the last couple of years or so, actually made an excel worksheet (pretty colour-coded weeks, yeah!), and committed to a plan. I'm still tinkering, and already I'm going to have to move stuff around because we're going to visit family this weekend, but I actually going to do more than just, oh, just run around in the forest for eons every so often. Not dissing that because it's served me well thus far, but it's a little sloppy for a marathon that I want to get through more quickly. So I threw together something similar to the sort of thing that seemed to work well in the past--it's kind of an experiment, because I've never actually put my own plan together before, but at my level, it's basic stuff. Mostly, 3 tougher workouts per week, tempo, speedwork, long run. eh
I need tempo runs, including a couple that are included within longer runs, but I have to toughen up for these. And I need some VO2max interval work, but I have to toughen up for this with some shorter faster more agreeable intervals first. Meanwhile, I also need long road runs--this is my most fundamental weakness. I never ever dreamed that little old urban me would wind up living pretty much in a forest, but, yep, life's funny like that. But now I have to get out of the forest.
And I also have to get out of the tank, at least a little bit. Usually, considering my weight seems frivolous, more form than function, and I'm more keen on function...but this is actually a functional consideration. Roads are hard. Well, so are trails, but it's like they require a chainsaw and a pickaxe and maybe some TNT, rather than a single scalpel. Roads are much more repetitive, the impact is harder, and stress becomes more concentrated. Plus, I don't really need to eat all this junk food I've been eating. That was fine before because I had the ultras, the weightlifting, plus winter's a good time to bulk up, etc, etc, etc, but now I should lighten my load by a few pounds. It won't be extreme, just dropping my BMI of 22.ish to 20.ish. Gluten issues have pushed it further downwards in the past, but I don't want to get that low (17.5-ish) because that wasn't healthy. However, past experience has shown that 19.5-20.5 is good for cruising.
So, upon my husband's recommendation, I downloaded myfitnesspal on my phone. This app is quicker to use than the applications I've used in the past. It remembers and prompts past meal items and scans barcodes and inputs that info automatically--the only hiccup was with some Japanese candy, and I was able to enter its nutritional info manually. It also tracks calories burned. So, it makes things really quick for someone like me who tends to eat the same things over and over again. Hopefully not so much popcorn and chips now.
And I'm going to dig out the Garmin. Yep, we are going back into space.
I have 12 weeks to turn into a machine. Kicked things off with a modest 35 minute trail jog, and maybe a short TM run in the evening to loosen up.
Edit: short evening jog on the TM because myfitnesspal told me I ate one too many ribs.
I need tempo runs, including a couple that are included within longer runs, but I have to toughen up for these. And I need some VO2max interval work, but I have to toughen up for this with some shorter faster more agreeable intervals first. Meanwhile, I also need long road runs--this is my most fundamental weakness. I never ever dreamed that little old urban me would wind up living pretty much in a forest, but, yep, life's funny like that. But now I have to get out of the forest.
And I also have to get out of the tank, at least a little bit. Usually, considering my weight seems frivolous, more form than function, and I'm more keen on function...but this is actually a functional consideration. Roads are hard. Well, so are trails, but it's like they require a chainsaw and a pickaxe and maybe some TNT, rather than a single scalpel. Roads are much more repetitive, the impact is harder, and stress becomes more concentrated. Plus, I don't really need to eat all this junk food I've been eating. That was fine before because I had the ultras, the weightlifting, plus winter's a good time to bulk up, etc, etc, etc, but now I should lighten my load by a few pounds. It won't be extreme, just dropping my BMI of 22.ish to 20.ish. Gluten issues have pushed it further downwards in the past, but I don't want to get that low (17.5-ish) because that wasn't healthy. However, past experience has shown that 19.5-20.5 is good for cruising.
So, upon my husband's recommendation, I downloaded myfitnesspal on my phone. This app is quicker to use than the applications I've used in the past. It remembers and prompts past meal items and scans barcodes and inputs that info automatically--the only hiccup was with some Japanese candy, and I was able to enter its nutritional info manually. It also tracks calories burned. So, it makes things really quick for someone like me who tends to eat the same things over and over again. Hopefully not so much popcorn and chips now.
And I'm going to dig out the Garmin. Yep, we are going back into space.
I have 12 weeks to turn into a machine. Kicked things off with a modest 35 minute trail jog, and maybe a short TM run in the evening to loosen up.
Edit: short evening jog on the TM because myfitnesspal told me I ate one too many ribs.
Sunday, February 9, 2014
Saturday, February 8, 2014
My husband wanted an easy run
Just 20-30 minutes, just two easy loops or whatever. Instead, we meandered deeper into the forest and hit the Triplet. Those hills are so steep that the easiest way to get past them is to do it as quickly as possible. Even walking up them puts me out of breath. The sand in the valleys between the peaks has become softer; it was tougher than I remembered.
I'm still trying to decide on a training plan for the marathon in early May. At first, I thought I would do another spin through an older Daniels' plan, because that's worked well in the past, but it wouldn't fit my present terrain as well. I don't have sidewalks or paved paths or a reliably clear 200-400m stretch of road for sprints, flat or not, but I have the Triplet pretty much all to myself and it will serve pretty much the same purpose. I have decent 3 mile and 5 mile routes for tempos, the latter with two large hills and smaller ones, plus I can do longer tempos in the forest. I have a treadmill for VO2 max intervals. My general plan is to do a few weeks of sprints and modest tempo stuff, to pave the way to tougher lactate threshhold stuff and, shortly before tapering, VO2max stuff...this seems the best way to get into better shape. I have a good endurance base (presumably the best I've had in my life at this point) and 11 weeks. My hopes aren't high and the weather will turn against me, but I can get at least a little tighter.
However, the longest I've ever run on a road here is 5 miles, no joke. Running on the roads here is ok--and the motorists are mostly really decent--but it's not that fun. Oh, well. Suck it up.
I'm still trying to decide on a training plan for the marathon in early May. At first, I thought I would do another spin through an older Daniels' plan, because that's worked well in the past, but it wouldn't fit my present terrain as well. I don't have sidewalks or paved paths or a reliably clear 200-400m stretch of road for sprints, flat or not, but I have the Triplet pretty much all to myself and it will serve pretty much the same purpose. I have decent 3 mile and 5 mile routes for tempos, the latter with two large hills and smaller ones, plus I can do longer tempos in the forest. I have a treadmill for VO2 max intervals. My general plan is to do a few weeks of sprints and modest tempo stuff, to pave the way to tougher lactate threshhold stuff and, shortly before tapering, VO2max stuff...this seems the best way to get into better shape. I have a good endurance base (presumably the best I've had in my life at this point) and 11 weeks. My hopes aren't high and the weather will turn against me, but I can get at least a little tighter.
However, the longest I've ever run on a road here is 5 miles, no joke. Running on the roads here is ok--and the motorists are mostly really decent--but it's not that fun. Oh, well. Suck it up.
Friday, February 7, 2014
Sochi
I could write about how my 50 minute run today was kind of blah, but some runs are like that. Some days, I feel back to normal, but on other days, I still feel drained. I suppose recovery will take a while to be fully complete.
Instead, I'd rather consider another divertissement: Sochi. There are the ethical issues including the persecution of homosexuals, the corruption, the iffy construction, the bathroom oddities--I guess Russia doesn't have as much media control as China, which is a good thing--and then there are the puppies.
I don't even know what the official mascots of Sochi are, if there are any; I've been captivated by the stray dogs instead. I could link a dozen adorable photos.
And yet I don't like the loose dogs here! Why are the Sochi dogs more appealing? Is it that they look smarter, and more polite, and that they're on another continent?
Instead, I'd rather consider another divertissement: Sochi. There are the ethical issues including the persecution of homosexuals, the corruption, the iffy construction, the bathroom oddities--I guess Russia doesn't have as much media control as China, which is a good thing--and then there are the puppies.
I don't even know what the official mascots of Sochi are, if there are any; I've been captivated by the stray dogs instead. I could link a dozen adorable photos.
And yet I don't like the loose dogs here! Why are the Sochi dogs more appealing? Is it that they look smarter, and more polite, and that they're on another continent?
Tuesday, February 4, 2014
Slowly easing back into the saddle
Everyday. Just 30 min on the TM, and yoga and stretching and a bit of resistance exercises.
But I can't stay lazy for too long. I have two races coming up. A 50 K in early March, and a marathon in early May.
I'm also considering the Ottawa marathon because it's looking like I'll be expected to visit around that time...but I'm still mourning the really good course a few years back which went down Somerset and through my old neighbourhood. Yeah, the crowd support at shortly after 7 am was nil except for my mom and her dog, and a few other bystanders, but Chinatown's pretty cool, especially running under the arch, and then going through Little Italy is neat too. We just needed a couple of years or so to get a good pump going. The thing has been going through Hull for eons and that's way nastier than Centretown. But, noooo, they couldn't give my neighbourhood another chance. They changed the course again the following year and I've been taking it personally ever since. Talk about a major hose. Instead of my favourite parts of Ottawa, the thing goes through a government complex/parking lot in Tunney's pasture by the looks of it, and then there's even more of Hull. I don't know if the expansion includes some nicer parts, or not...but, honestly, just going along Laurier by the museum would satisfy the two provinces wooooo, and show Hull in a flattering light. Because, go up a few streets past that grim government stuff, and it looks rougher than Leavenworth. LEAVENWORTH, Kansas. Where there are 4-5 prisons, meth, guns, boarded up houses, and some guy riding around on the bike he stole from our garage--and plenty of way cool stuff too. Leavenworth has a lot going for it, don't get me wrong. Sure, it's rough, but the sober people are great and there's stuff to do. Cool festivals, farmers markets, neat stores and restaurants, and heaps of town spirit. And Hull? So you want to start drinking legally a year early? Honestly, the marathon seemed mostly like an interruption of that pursuit: some of those bleary eyed people shuffling across the street looked like they hadn't gone to bed yet.
There are a few runners among them, though--I went through that part once with my group on another occasion, just a tempo run, I think, and some guy on some sort of sizzling upper kept up with us for a couple of miles or so in BOOTS and a winter coat. We sped up a few times and couldn't shake him. His speech was incomprehensible in either language but he sure had wheels. And then, another time, I outsprinted a homeless man for $40 lying on the ground, but I split it with him.
Oh, man, why am I dumping on poor Hull? I'm going to feel bad about this in the morning. This is what Hull does to you.
The Gatineau region could have a killer marathon on its own in Gatineau Park, you know? Or Chelsea, or Wakefield? There are much nicer parts of the region. No need to hustle Ottawa's event down the skanky streets of Hull.
But maybe they've cleaned things up. I've been away for a couple of years.
So, do I want to give Hull another chance? Have to check things with my family first.
But I can't stay lazy for too long. I have two races coming up. A 50 K in early March, and a marathon in early May.
I'm also considering the Ottawa marathon because it's looking like I'll be expected to visit around that time...but I'm still mourning the really good course a few years back which went down Somerset and through my old neighbourhood. Yeah, the crowd support at shortly after 7 am was nil except for my mom and her dog, and a few other bystanders, but Chinatown's pretty cool, especially running under the arch, and then going through Little Italy is neat too. We just needed a couple of years or so to get a good pump going. The thing has been going through Hull for eons and that's way nastier than Centretown. But, noooo, they couldn't give my neighbourhood another chance. They changed the course again the following year and I've been taking it personally ever since. Talk about a major hose. Instead of my favourite parts of Ottawa, the thing goes through a government complex/parking lot in Tunney's pasture by the looks of it, and then there's even more of Hull. I don't know if the expansion includes some nicer parts, or not...but, honestly, just going along Laurier by the museum would satisfy the two provinces wooooo, and show Hull in a flattering light. Because, go up a few streets past that grim government stuff, and it looks rougher than Leavenworth. LEAVENWORTH, Kansas. Where there are 4-5 prisons, meth, guns, boarded up houses, and some guy riding around on the bike he stole from our garage--and plenty of way cool stuff too. Leavenworth has a lot going for it, don't get me wrong. Sure, it's rough, but the sober people are great and there's stuff to do. Cool festivals, farmers markets, neat stores and restaurants, and heaps of town spirit. And Hull? So you want to start drinking legally a year early? Honestly, the marathon seemed mostly like an interruption of that pursuit: some of those bleary eyed people shuffling across the street looked like they hadn't gone to bed yet.
There are a few runners among them, though--I went through that part once with my group on another occasion, just a tempo run, I think, and some guy on some sort of sizzling upper kept up with us for a couple of miles or so in BOOTS and a winter coat. We sped up a few times and couldn't shake him. His speech was incomprehensible in either language but he sure had wheels. And then, another time, I outsprinted a homeless man for $40 lying on the ground, but I split it with him.
Oh, man, why am I dumping on poor Hull? I'm going to feel bad about this in the morning. This is what Hull does to you.
The Gatineau region could have a killer marathon on its own in Gatineau Park, you know? Or Chelsea, or Wakefield? There are much nicer parts of the region. No need to hustle Ottawa's event down the skanky streets of Hull.
But maybe they've cleaned things up. I've been away for a couple of years.
So, do I want to give Hull another chance? Have to check things with my family first.
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