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.
- 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
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.
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.
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!
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!)