Saturday Sound Off...on Sunday

So, I just finished my "long" run for this week. It didn't go as planned. Yesterday I spent the day scrapbooking with my mom, sister, mother-in-law and husband's aunt...yay for finishing my son's baby album before he turns 4 in July! However, it made a long run impossible yesterday. And then the wind picked up and I got a headache today. I felt it let up a little and got geared up for a run. I figured a couple of miles was better than none. I felt great for the first mile, but then the heat and wind caught up with me. A week and a half ago, it was in the single digits, and today it's 80. And I wasn't smart enough to get up and run before church...of course, at that time, I was thinking I'd need a couple of hours to do 10. I ended up running 3 and walking one more.

Instead of beating myself up for not doing the full 10, I'm going to look at the positive things:
1. It's a beautiful day and I got to enjoy it.
2. I got to work on my tan (even if it now includes tan lines around a Garmin and a Road ID).
3. Recovery after 3 used to take me a long time, and now it's just a few minutes.
4. Soreness will probably be a non-issue.
5. 3 miles is better than no miles.
6. It's the beginning of an easy week.
7. It put me over 100 miles for the year so far!

So, with that being said, here are my mileage totals in the 1100km in 2011 challenge:
Weekly: 11.7 miles
YTD: 103 miles

Post your miles here!

And since I didn't get around to posting anything else this week, I probably ought to mention Wednesday's speedwork. It was a tempo run. Depending on which training plan I look at, it was for either 3 or 4. I chose a 5K. I warmed up and then started running. I hit 7 mph on the treadmill and hoped for the best. The last time I attempted that, I ran 1 mile at  7 mph, followed by 1 at 6 mph and then another at 7 mph...this time? I did all 3 at 7 mph for a time of 26:35!!! My goal has long been to break the 30-minute 5K (which I did with 29:12 a while back). But this? This rocked! Of course, my next goal is to do this in a race. We'll see...I'm not racing until after my half.

And since I'm a day late on this, I'll go ahead and plan out my week's runs. It's an easy week, according to my Runner's World Smart Coach plan. So it looks like this:
Monday-run an easy 4 or 5 miles
Tuesday-strength train
Wednesday-run an easy 4 miles
Thursday-run an easy 3 miles (maybe during daughter's dance class? Oh, but we have a dinner afterward...hmm)
Friday-rest
Saturday-run an easy 4 miles

And there you have it.

Another snow day

We went to bed last night expecting the snow to come in around midnight and anticipating at least a late start this morning. I purposefully set my alarm a half hour later figuring if we had a late start, I'd need to get my run before school. I checked Facebook and the district's site when I got up and didn't see anything about late start or cancellations...but I did see a local weatherman's comment that we got lucky with the storm, so I expected the worst...school was on time...and headed for the treadmill.

However, I wasn't even done warming up before I found out through texts, the news and my husband that we were cancelled. But since I was already there, I went ahead and did my speedwork for the day. Depending on which training plan I used, I was scheduled for either a 3-mile or 4-mile tempo run. I opted for the 3. I sort of made it an interval workout though. I warmed up for a mile (walking/jogging) and then ran 1 mile at 7 mph (which the best I can tell is an 8:34 mile...wowza!), ran another at 6 mph (10:00 mile), ran another at 7 mph...8:34!, then cooled down for a last mile. Those fast miles were hard, but I'm getting there! I really think I can break the 30 minute mark for a 5K soon...but I think I'll wait til after the half to try.

I did think about how far I've come once I came back inside. There was a point when I'd come in from my run, either on the treadmill or outside, all red-faced and winded and have to sit down in the shower for fear of passing out. Now, I can come back in from 5 miles and feel good. Amazing. Progress is good!

Of course, I did just realized that yesterday was Tuesday and I didn't do my core training...so I know what part of today's snow day plan will be. Maybe I can convince the kids that working out with me is fun...I'm pretty sure I can. :)

Snow daze

I am so thankful for my treadmill!!! Granted, the garage is still really cold when it's 7 degrees outside, but at least it's not icy or windy. We are home for our second day of ice/snow with a third coming tomorrow...school's already been called off. If I hadn't been able to get my run in today, I'm not sure this mommy could have handled another day stuck inside. Luckily, I didn't have to find out.

I used the "new" SmartCoach plan from Runner's World for my speedwork today. It called for 2 one-mile repeats at 9:46...well, we all know that my math skills are lacking so I just put the treadmill at 7 mph and hoped it was close. I had a half-mile warmup, recovery and cooldown bookended by a quarter mile of walking for a total of 4 miles in 44 minutes.

The biggest fear today was whether or not we'd have a rolling blackout while I was running. We've only had one this morning (around 6:30) and it didn't last terribly long (under an hour). They warned us that we could be having them for a couple of days as they try to conserve power. I was terrified that the electricity would go out as I was running and I'd fly off the back of the treadmill. Ouch. That would have hurt.

The run itself felt great. I still have a couple of tender spots on between my shins and calves on the insides of my legs, but they aren't painful. I'll put on my compression sleeves after a while, and all will be right with the world. At least until the kids wake up from their naps. Then we'll have to find some more things to keep us busy as we're stuck inside for another day.

Negative splits

I did it! I went with plan B from yesterday's post...the negative splits. I'm still pretty much lost in some sort of mathematical equation of what my pace actually was for each distance...but that's ok. Here's what I did:
1 mile warmup
1 mile at 6.3 mph
-1/4 mile recovery at 5.0 mph
3/4 mile at 6.6 mph
-1/4 mile recovery at 5.0 mph
1/2 mile at 7.0 mph
-1/4 mile recovery
1/4 mile at 7.2 mph
3/4 mile cooldown
Total: 5 miles

It felt good! No...it felt great! I can tell I'll be a little sore, but I'm still not sure I couldn't have done more.

Of course, this was all at 4:30 this morning. Five, years ago, I never in a million years would have ever guessed I would have been "up and running"...literally...at that time of the night (and yes, I consider anything before 5 night). That was the dailymile.com question today...5 years ago, would do you think that person would have thought of you now? I liked that question. Five years ago (January 2006), I was desperately trying to get pregnant. It happened later that year, but I was hyper-focused on that situation. I know the person I was then probably never dreamed that in 5 years, her biggest concerns would be how to fit a run in around her children's (yes, two) schedules, naps and family time. Kinda makes me wonder what the person I am now will think of the me 5 years from now...

And another success! I did my strength training last night...a mini-version of it actually, but at least I did it. My goal is to do it again tomorrow morning. I've made my little calendar sticker motivation chart thing. I feel like a kid again, working to earn stickers :) I'll post a picture of it tomorrow...two stickers on it!

Accountability

Maybe, if I post this here, I'll actually hold myself to tomorrow's grueling speedwork. I'm scheduled for a 4-mile tempo run with a mile warmup and a mile cooldown. However, I did a tempo run last week and don't really feel like repeating the performance. So, here's my plan, a weird, twisted form of intervals that I'm hoping will teach my legs to maintain their turnover even when tired. I'll be on the treadmill, so the numbers correspond to mph. Here's the plan:

1-mile warmup (ok, so that doesn't really change...but I never warmup with this distance)
.5 mile @ 6.0
.5 mile @ 6.3
.5 mile @ 6.0
.5 mile @ 6.6
.5 mile @ 6.0
.5 mile @ 6.9
.5 mile @ 6.0
.5 mile @ 7.1
1-mile cooldown
Total: 6 miles

Ok, so I just realized that this will put me at 4 miles faster than last week's tempo run. Hmmm...maybe not a good idea. Maybe my slower repeats will be less than 6.0. I don't know. Or maybe I should do less than .5 mile repeats? I don't know now. I thought this would bolster my resolve, but now I'm more confused than ever.

After a little research (thank you, Google), here's what I found on sportslog.com:
Negative Split Intervals
1. Stretch and warmup with an easy 1 mile
2. Run 1 mile at 3-5% faster than race pace
-400 meter recovery
3. Run 1200 meters (3/4 mile) at 5-7% faster than race pace
-400 meter recovery
4. Run 800 meters (1/2 mile) at 8-10% faster than race pace
-400 meter recovery
5. Run 400 meters (1/4 mile) at 10-12% faster than race pace
6. Cooldown with an easy 1 mile recovery

I have absolutely no idea how to figure out this % thing, so here's my plan for the treadmill now:

1 mile warmup
1 mile @ 6.3 (8:57 mile)
.25 mile recovery
.75 miles @ 6. 6 (9:09 mile)
.25 mile recovery
.5 miles @ 7.0 (9:52 mile)
.25 mile recovery
1 mile recovery
Total: 5 miles

I don't think I like either of these. Now what?

29:12

Yep, I finally did it! I ran a 5K (albeit on the treadmill) in less than 30 minutes! I was thrilled. And I ran the last mile faster than the first too. I even felt like I had more in me, that I could have gone faster, or farther, or both.

My calves/shins are paying for the speed a little this evening, but after performing some sort of acrobatic-meets-contortionist moves to get these compression sleeves on, I'm hoping they'll feel better quickly.

During this morning's run, I had this sort of weird thought of three words that I hadn't heard before, or at least not this context and order. And as they came to mind, some other connections came to mind with these words. The words were "Power, Energy Strength" and the stream-of-consciousness went something like this...power comes from God as in power in the blood or "I can do all things through Christ who gives me strength" (and why that wasn't connected to strength I don't know) and I thought that power is from the soul. Then I thought of energy and how it is connected to our minds and how much running is a mental thing and I have to put forth the mental effort to get my rear out of bed and get running. Then I thought of strength, probably because I was really trying to finish a 5K in under 30 for the first time ever. And what was really cool is that I realized that I am strong and this strength is leading to speed, so the word strength is connected to my body. So, in essence, "Power, Energy, Strength" is the equivalent of "Soul, Mind, Body." Maybe I have a mantra.

Speedwork

This morning (at 4:35, mind you) the alarm went off and I knew what was coming...speedwork. My Runner's World Smart Coach plan called for 3 1600 repeats, but I wasn't going for that. So I looked at the Hal Higdon plan and followed it. It called for 5x400 at 5K pace (which I altered to mean 7mph on the treadmill). It was a good workout, but I'm not sure I like 400's for a half marathon training plan. Next week will be a tempo run so I have a couple of weeks to figure this out. I may just modify my speedwork. I liked when I did increasing speeds for 400s or 800s. I also like intervals. And I really need to add hills somewhere. Still, the plan is to use Wednesdays as speedwork alternating tempo runs with something else (whether hills, intervals or flatout speedwork).

On a different note, I found this: http://www.ragnarrelay.com/biggestloser And I'm seriously considering entering. Granted, the likelihood of me actually winning a spot is a million to one, but man, what if I did? How cool would that be? And would I be able to get the time off work? And would I be able to "hang with the big boys"?

A relay would really be awesome though! I've looked at and considered this one: http://www.texasindependencerelay.com/ Of course, I like that it's a Texas thing, but it really looks like a lot of fun. The logistics of a relay are mind-bogling to me, but I'd love to give it a shot!

Anyway, I'm back to counting calories (although I may skip counting today's...not good...not good at all). I'm hoping I can see some sort of change in the right direction. I'd really like to tone up before the half. Of course, that comes down to doing that darn strength training again...which I forgot last night...again. I even took the "plan" to school with me thinking I could do it on my conference period. Wrong!

And I signed up for these Choose You! contracts for weight loss and strength training, and I'm failing miserably. I think I've gained weight instead and I haven't done my strength training. I'm just glad I didn't tie a monetary amount to mine. I'm sure that's motivation, but I'd be losing some serous money at this point.

Where did they go?

I realized that I hadn't filled out my training log for the past couple of weeks, but when I tried to add the missing information, I can't remember what I did. I thought I had blogged most of my runs, or at least commented on them on Facebook, but apparently, I didn't. Now what? I know it shouldn't be a big deal, but I'd like to have a mileage total in that log. Hmmm....and what's bad is that I can remember at least one run, a long one that had to end a little short due to some, um, GI issues. The problem is, I have no idea when that one was. Was it before the 3-Day? Was it the week after? How could I forget that?

And what am I supposed to be doing in the morning? Apparently, I made two different training plans for the marathon relay in less than two weeks. And what's worse? I didn't realize it until I went through some files on my computer! One plan is in my bag out in the car, and one plan is on my computer...so do I go with convenience and go with the handy plan or go look and see what the other, the one I've probably followed more, says.

Either way, tomorrow is supposed to be speedwork of some sort. I did 4x800s last week, so I'm thinking a tempo or interval run is in the works. I'm off tomorrow, so that's good, but I also have a doctor's appointment in the morning...one I'm not really looking forward to, and one I'm afraid will mess up my running possibilities on Thursday.

But, on a positive note, I think my brother and I are going to try and fit a long run in together this weekend. :)

Speedwork!

As I posted as my Facebook status this morning, I conquered my nemesis speedwork for the week this morning! I actually followed my training plan for once...I ran my 4x800 with 400 recovery. I think I ran it faster than I was "supposed" to though, but I have a hard enough time figuring out my speed on the treadmill as it is. I hit 7mph and hoped it was close to the 4:24 half-mile I was scheduled to try. I think, if my math is anywhere close to right, I actually ran my halves in about 4:15...and I survived! Feeling stronger already...

I'm a little worried about a couple of injury-like issues after the 3-Day. My left knee is still unhappy, walking during the day or running. It's not painful, so to speak, but it's definitely talking to me.

And then there's my right foot. I'm not entirely sure I don't have a stress fracture on the inside top bones. It doesn't hurt all the time. Certain movements hurt worse than others, but not consistently. I was able to run just fine. And I'm being stubborn. I'm not having it checked out until after the relay marathon Dec. 5. If it still hurts then, I'll have it checked out. That should still leave me time to train for the half marathon even if it does turn out to be something. Smart? Probably not. Nobody claimed I was.

Speedwork stinks

I had my first speedwork run this morning, and all I can say is yuck. I only did 4x400 with 400 recoveries. I'm slow, and I kept telling myself "the only way to get faster is to run faster." Still slow, but I'm willing to stick with it to see what happens over time.

Yesterday, my Mom, sister and I headed to Luke's Locker in Colleyville to be fitted with new running shoes. I ended up in an Asics Gel Cumulus in a size 7! 7! I've never worn a 7, except when I had swollen pregnancy feet. However, I'm hoping it will keep my toenails in place. Mom ended up with an Asics Nimbus and Carrie came away with a Brooks shoe.

I actually ran this morning in a new pair of Saucony Grid Raider's that I picked up Saturday with Chad. I got them a half size larger than my old ones as well, a 6.5. There was lots of toe room this morning. I tried wearing a synthetic sock under my normal cotton one also. I liked the feel of it, but I'm not sure about wearing the two socks...still a little warm in there.

I'm still in the process of losing a toenail. I wish it'd just hurry up and fall off instead of flapping around. I'd cut it off it if wasn't just one quandrant of the nail, but since it's attached to healthy nail/toe, I don't want to mess with it.