Houston, We Have a Problem: 4/18-24 Weekly Wrap

The title refers to several gear/fuel problems this week.

While my ankle felt almost normal all week — including today, after my 10 mile long run  — I think the real story this week was the lovely weather.

Running in tanks and skirts — I’ve missed you! I just feel so free when I’m not weighed down by a gazillion layers. Unfortunately next week is going to cool off and get rainy.

There was lots of dog walking, too. We doubled up on walks more often, we took longer walks . . . a tired puppy is a good puppy, as they say, even if Lola’s puppy days are long behind her. Of course because of her size people always think she’s a puppy anyway.

Join us at the Weekly Wrap from Holly @ Hohoruns and Tricia @ Misssipppiddlin. You don’t have to be a runner — just share how you stay healthy and active & I promise we don’t bite.

WeeklyWrap

Workouts update

  • Monday: Dogwalk @ park, Yoga Tuneup Shoulders, Arms & Shoulders ST, Flow, PT Exercises x 2
  • Tuesday: Speedwork 6 miles (1 mile wu &  1/2 mile cd, 2 mies at GP x 2, 1/2 mile recovery between), Abs, Dogwalk x 2, PT Stretches x 2
  • Wednesday: YFR Hamstrings, Yoga Tuneup Shoulders, Wrists & Elbows, Iron Strength Abbreviated, PT Stretches x 2
  • Thursday: Hill Repeats (5) 5 miles, Dogwalk x 2, PT Stretches x 2
  • Friday: Dogwalk, ST Arms & Shoulders, Chest & Back, Abs,  YFPR Hips & Knees, PT Stretches x 2
  • Saturday: Dogwalk x 2, 10 mile LSD (5 with a friend, 5 solo), PT Stretches x 2
  • Sunday: YFR Hamstrings, Dogwalk, PT Stretches

Mileage: 21 (+1)

TIU = Tone it Up
TM = Treadmill
YFR = Yoga for Runners
WU = warmup
YFPR = Yoga for Pain Relief

Scenes from LSD & releaxing afterward in my Boston Strong sweatshirt

Running update
Running went really, really well this week — despite gear malfunctions! I hit the paces I was aiming for, I paid attention to heat and took it easy, I got in my miles.

My small handheld water bottle has decided to leak sometimes and I can’t really figure out why. It was doing it on my speedwork run. I felt like I was in the movie “Apollo 13”, watching my oxygen tank get lower and lower, not to mention getting my hands wet. I knew it was going to be a hard run and I knew I needed that water . . . I thought there were water fountains at the back bathrooms in the park I was at, but there wasn’t. I suppose I could have actually gone in and refilled it, but that didn’t occur to me at the time.

I got a little better with my pacing this time, but I still ran my goal pace (GP) intervals too fast. I’m narrowing in on it — that’s what training is all about.

And just like in Apollo 13, at some point it just stopped leaking and I managed to get by with what was left. I suppose that will help when water stops aren’t where I want them to be.

“Psyched” to run in a skirt and tank again! 

Thursday I wasn’t able to get out for my run until the afternoon, when it was in the mid 70s. It’s been a long time since I’ve run in those temps! So I practiced what I preach for a change: I deliberately took it about a minute per mile slower since I’m not used to those temps.

I had walk Lola before my long run Saturday since Mr. Judy also had to be out, and then I was just a little rushed getting out, and I forgot my Clif Sweet Potato pouch that was in the fridge (because it tastes better cold). My plan had been to use that the first 5 miles, and then use a Hammer Nutrition Perpetuem Solid the last 5. Luckily I had the Perpetuem and a Clif Gel.

Saturday I met up with my friend Jan for the first 5 miles. My plan was to keep them easy, and then pick up the pace the last 5 miles. Well, you know how it goes when you’re running with friends: we ran a bit faster than I had planned on, but not too bad.

I took a short break after we finished those first 5 miles, ate the gel, and refilled my water bottle — which, you guessed it, started to leak again. And since it was on the cool side, I was not happy about getting cold water on my hands or watching my water disappear again. It had been fine the first 5 miles.

I picked up my pace to almost GP (goal pace) the next mile, up to 10k pace the next, back to GP, down to easy pace, and let the last mile be as slow as I wanted (which was pretty slow). And that is how my 10 miles averaged a 12:28 pace, which is actually my last half PR pace!

This is exactly the type of long run that instills confidence in a runner: I felt like I could go on, I hit the paces I wanted to, I woke up the next morning as if I hadn’t even run 10 miles. It’s the kind of long run that keeps us running!

I’m a bit undecided on what to do next week for my long run. My race will be 2 weeks after. Last year I ran 12 miles 2 weeks before my race, 6 miles 1 week before my race, and then my half. And that half was a PR at the time.

I’ve been loosely following the training I did for that race this training cycle. Actually, I’ve been blending that training cycle (which came from last year’s Train Like a Mother half challenge) with my Run The Edge 13.1 Training Plan to come up with my own, unique training plan.

Love me some Matzon Brei!

Favorites of the Week
Like I said in the intro, the warm weather and being able to run in tanks and skirts were a big favorite this week! Running with a friend again. Matzo brei (sort of matzo french toast) to fuel my long run.

The post longrun sushi dinner and locally made Snickers bar from Uncle Sam’s (no photos; bad blogger).

And almost no ankle pain, except for a twinge here and there, after a week of hard running — priceless!

Grain free protein balls — yum!

I made the grain free protein balls above since my go-to protein balls have oatmeal in them. I haven’t given them to Mr. Judy yet, but I really liked them. You’ll find them on my newly created Protein Balls Pinterest Board. Clearly I have a ball problem.

Which actually brings me to my next favorite of the week — my second sports massage. And I sprang for the 90 minute one this time. I have no doubt that it’s contributed to my ankle feeling better — not to mention the nagging pain in my shoulder and the irritation in my IT band completely went away after the first one.

It’s not all painful; some of it feels pretty good — but some of it is definitely uncomfortable. I had to go food shopping afterward — at lunch time — so I brought a couple of the protein balls above as a snack. Because you know what happens when you go shopping hungry.

And that’s a wrap!

What’s a good long run for you?

What’s your longest long run for a half? (pondering what next week’s long run should be — I’ve done a bunch of 9s and 10s, but nothing longer — my half is 2 weeks from next Saturday!)

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35 thoughts on “Houston, We Have a Problem: 4/18-24 Weekly Wrap

  1. No tank for me yet, but today I wore shorts and boy was I glad I did. Completed 5K on this gorgeous Sunday afternoon. It was a delicious week weather-wise, wasn’t it? So good to see you on target for your half.

    Liked by 1 person

  2. Wow, very busy week for you. SO HAPPY for you that your ankle is behaving. Maybe it is the sports massage. I am dying for another one but need to find a masseuse where I live.

    Winter is back in France too. It was so cold these past few days. I refused to wear a hat running but I did turn the heat back on.

    My water bottle doesn’t leak but for some reason my fingers to get wet. I think the bottle is just wet when I fill it, then I touch it… hoping it is not leaking but that is definitely annoying.

    Have a great week.

    Liked by 1 person

    1. I know the sports massage is helping in all sorts of ways — and not just my ankle. My whole body feels better!

      Tomorrow it’s supposed to rain all day and be in the 40s. Blech! At least it’s not snow, and I can hole up at home tomorrow.

      Like

  3. Glad to hear your ankle is getting better!!!!! My longest run before a half is usually 10 or so. The warmer temps are definitely something we need to get used to…my 5 miler on Monday was a lot slower than usual but love running in tanks! Have a great week!

    Liked by 1 person

  4. A ball problem…bahahaha. I’ve run anything and everything mileage-wise before a half. I think I prefer 12 two weeks out and 8 one week out. If you ran 10 and 6 would it make any difference? Probably not. Why? You’ve already done the real training! And it sounds like you are ready to crush it! I loathe a leaky handheld, especially when I drink Gatorade Endurance. Sticky! So, it stays in the mailbox. Thanks for linking with us Judy!

    Liked by 1 person

    1. Thankfully I don’t do anything sticky. Having cold water on my hands on a chilly day was bad enough.

      I’m gonna play it by ear this weekend, because right now I’m fighting off a cold. 😦

      Thanks for the input!

      Like

  5. Yay for sports massages and no pain!! You look great in your tank and skirt, hope the weather cooperate’s for you in the next couple of weeks!! Although, as you say, it’s better for it to be cooler on race day!! I’m going to check out your training plan links… I need a change up for this next cycle. Have a great day!!

    Liked by 1 person

  6. Ugh. Leaky bottles drive me bonkers. I had one recently where a part of the cap broke off and I found it floating in my water. Talk about a choking hazard. Personally I go 12 and 8 before a half but I’m sure other things work as well.

    Liked by 1 person

    1. The weird thing is I’ve had this bottle for a year and it’s only within the last few weeks it’s started to leak — and then randomly.

      Unless it’s really hot, though, I won’t be using it in my half.

      Like

  7. I do 12 than 10 but I am not prone to injuries so I would stick with what worked for you last time. I definitely wouldn’t skip from 10 to 12. If you feel great, you could stretch it to 11.

    It’s too early to tell but Sunday looks warmer than Sat. I have a 5k in Niskayuna so I could meet you at Lyons Park for some of your miles.

    Liked by 1 person

  8. I was in a skirt on Saturday, and it was glorious. It was very sunny and I forgot sunscreen! Luckily I don’t think I got any kind of sun burn. When I was training for a half, I actually found doing 11 miles vs 10 helped a lot mentally at the end of the race.

    Like

  9. Great week! I bet you’re going to rock your half! I generally like to get in a 14 or 16 mile long run in before a half, although that doesn’t always happen. I just feel more confident if I can overshoot the distance by a little bit. I don’t think that’s necessary though. It just helps me get out of my head during the race.

    Like

  10. This year it seems matzah brei is everywhere! I need to make some.

    I have a question about your Katherine tank…does the v-neck have a built-in cami, or can you wear the V without anything underneath? I always assumed it had a built-in cleavage guard but now I’m not sure!

    Liked by 1 person

  11. Glad to hear the ankle is feeling better! A great long run like that is right on time 🙂 I usually do a 12, and a 6, then race when I am doing a half, it seems to work for me.
    It is easier to get dressed just putting shorts/skirt and a tank on!
    Why do you think your water bottle is leaking? I have a handheld with a wrap around it, so far it has not leaked.
    Great week Judy 🙂 I love that skirt.

    Like

  12. That’s great news on your ankle after the 10 miles! Still loving your run outfit. I’m like you I just feel more comfortable running in a tank and bare legs vs a bunch of layers. It just feels right.
    I think I’d do what worked the last time for you in your half.
    What is this Matzon Breil? It sure looks good!
    I need to schedule another massage I think they really played a great part in helping my IT feel better when I was dealing with it a few months ago.
    I’d say 12 miles was my longest run for a half. In fact it was the week before my very first half. My logic was I’d been in training for “x” weeks, what if a half was 15 miles? This would be just another training run, right?
    At least it was just a handheld. Last Nov I used a half for a training run for my marathon. I tried out my new hydration pack and guess what it leaked, yup the entire race a slow steady drip. It was cold too. I had on a skirt with a pattern and you couldn’t tell it was wet to others but oh boy could I tell! I fixed that leak for the next long run you can bet that!

    Liked by 1 person

    1. I never even thought about having a hydration pack leak — yuck!

      Right after I wrote my wrap I came down with the crud that’s been going around. So now I don’t really have to worry about how many miles, more like if I’ll be well enough! Sigh.

      Better now than on race day, though (cause I’ve had that happen, too).

      Matzo Brei is like french toast only made with matzo. I could eat it every day, but unfortunately aside from walking Lola, all I’m doing is resting right now so I really don’t need the carbs!

      Liked by 1 person

  13. I love those training runs that kind of just themselves 😉 Knock on wood, I’ve had some great (almost effortless runs lately), we’ll see if my luck continues with my half marathon on Sunday. I have never, ever, run more than 10 miles in prep for 13.1. For me, it seems like overkill. At that point in training, with a week or two before the race, there’s nothing to gain by running any farther (except for peace of mind) and a risk of injury in doing so. Personally, I’d rather save my energy for race day 😉 ((sorry to be reading/commenting so late….another busy week has me doing very little in front of the computer))

    Liked by 1 person

    1. I’ve been behind on comments too — no worries! And reading Unfortunately, partly due to being sick. 😦

      And now I’m REALLY unsure what to do. I did run yesterday, after 3 days off. My plan was to run tomorrow and do my long run Sunday.

      The forecast for Sunday? 50 and 80% chance of rain. Not showers, rain! Ugh!

      Now I don’t know WHAT to do. I could do a long run tomorrow — but too much too soon?

      Do it on Saturday, which is supposed to be lovely, but then I probably can’t even squeeze in 3 runs this week.

      Suck it up and do it Sunday? But I don’t want to relapse! Ugh!

      Like

  14. Your long run sounds so great! I love for runs like that. I’m glad to hear your ankle is feeling good – maybe you’ve got things figured out there. Every time you talk about a sports massage I think about how good that sounds. Keep it up and I’ll be looking to find a massage place in my area that has them. 🙂

    Liked by 1 person

    1. I really, really, really recommend the sports massages! If only they weren’t so darn expensive.

      That long run was great, unfortunately I got sick the next day and there hasn’t been a whole lot of movement since.

      I guess I can’t have a good race unless there’s some sort of drama in my life!

      Like

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