Hills and Speedwork in the same workout.

I sat in my kitchen for 10 minutes trying to get myself to go run. I finally did. I had a lot of stress and other issues bubbling around in my brain. I finally went outside and stretched out to run. I had planned all week to do either 5 or 7.5 today, and here I was, struggling to even put my shoes on. As I stretched, I decided I would do a hill workout and just go from there. As I ran, I decided I would do hills and speed - why not? At just over a mile in to my regular route is an overpass. I ran over that, back over that, and then back again. I hit mile two at about the top of the 3rd crest. I was fairly happy with how fast I was able to climb the hills, and then speed up on the way down. I began my walking recovery at about 2.4 miles and after my first bout of that - I decided to do start the speedwork. I hit mile 3 just as I was to start the climb on the overpass again and for the last time. I walked the flat and then "sprinted" the downhill. I don't know whether to call what I was doing "fartleks" or if they weren't more accurately "strides". In any event, I was enjoying myself, except for the wind. It was a cold wind, and a bit of a bear when it was a headwind.

In any event, I ended up with splits of 9:11, 9:15, 9:49, 10:51, and 3:52. My overall pace was slower than I wanted, but I suppose that is due to the far too much walking I did in mile 4 - and the headwind. On a good note, there was a 669 calorie burn. Maybe tomorrow I'll get in a long run in preparation for the Siberian. I hope I can get it done with no rain

Training

I have just scheduled my training for the Illinois half-marathon. (only a half because I am only half crazy :D ) I am going to use the "Break 2:00 or bust" plan from Runner's World. I still need to figure out what cross training I will do - which when it gets warmer I will assume will biking, but one never knows. I really should do some Yoga as I hear that helps and of course strength training - but we'll just have to see how things work out. I must admit, it was a little daunting putting it in - possibly because I started at the end and worked backwards.

I'm getting excited about running again, and I hope you are too. I am planning a 7 mile training run in just two weeks. That should be interesting. One thing I know for sure and for certain is I am going to have to run faster. Training plan will begin on my daughter's 7th birthday - 2/21. I will have to do some good base building in Jan and early February and maybe some speed work in mid Feb. If you'd like to join me please let me know. Would love company, especially on the weekend long runs.

Slow Mileage is Better than No Mileage

I got off work a little early so I hustled home and changed. I probably didn't stretch as much as I should, but I was short on time. I went out intending to do 4 miles and I accomplished that. I decided part way through the run that I was going to start talking walking breaks if i ran my first 2 miles fast enough. During mile 3 I decided my goal for this run was to run the second faster than the first and the fourth faster than the 3rd. I was successful in that adventure. My "run" time was actually 38:13. I usually just stop the watch on the next round minute or whenever I get back to my driveway. My splits were 9:06, 8:55, 10:30, 9:51. My mile 3 and 4 were done in somewhat fartlek style starting with a walking recovery and then running hard (just short of a sprint) from pole to pole. I would then walk about 1/2 of the distance and jog out the rest. I thought I was going to beat Buster this time. I was wrong. He came out of nowhere during mile 4. Oh - yes, the route I used was the overpass/icy route. Had to go that way to avoid other dogs. It actually was not that icy. More puddles than anything, and of course with the temperature dropping, it could get slick quick.

Snow coming Thursday night? Could make for an interesting Christmas eve run. My goal for December is 50 miles. It is not out of reach at this point, but I am not making it any easier on myself. Maybe I can make this week a 20 mile total? I am at 13 or so now. (before this run)

There is this race called the "Siberian" that has my interest. I don't know much about it other than it is 7.55 or 7.45 miles of trail running. I can run/walk all day for the most part - not fast, but I can do it. I am concerned about excessive hills though. That could be a deal breaker.

I've been thinking about my races for 2011 as well. I am interested in the I-Challenge on 4/29 and 30 (5K and Half Marathon), SBLHC Races for all Paces (probably 5/6), Bagelfest 10K, Howl at the Moon Ultra, and maybe the Last Tri at the Y in early October. I will need to find time to swim though. It all depends on finances. These races get expensive. I wish I could find a sponsor - but who wants to sponsor a solid MOPPER?

Thank you for reading, and if I don't post again, have a very Merry Christmas!

Sat. Afternoon "Run"

I'm glad I was finally able to get out for another run. It is still icy in spots out here, and just before the end of mile 2 I sure found a slick one. I bet I looked funny if anyone was watching. My left leg kicked and I did a sweep on myself as my leg swung to the right and knocked my right leg out from under me. Somehow, I did not fall - just kicked a little, righted myself and kept going. I bet it looked like some new dance move. Ok, maybe not. In any event - I took it slow - and yes, walked far far too much. I'm ok with that for now as I haven't been running very consistently. I'm just trying to hold on to fitness and build my base.

It was 27 when I started with a 7 mph wind. I almost overdressed. No thermals for this run - and I did work up a good sweat. I did notice when I was done that my belly was cold to the touch - but really - I wasn't not cold during the run. Baseball cap, ear muffs, tech shirt and running jacket with medium gloves. Shorts and running pants on the bottom half. I actually took off the gloves at mile 2.6 when I stopped to tie my shoe. Hands never got cold. It really felt a lot warmer than 27. Felt closer to 50. I guess it is true what they say - add 20 degrees to the temperature and that's what if feels like when you run.

My stats for this "run"

Total Distance 5.06 miles. 51:00. Cal burned = 773. AVG 10:05/Mile. 169 BPM Max 6:12/mile 183 BPM

Splits:

9:33
9:26
10:34
10:00
:41 (306 feet)

I am a little surprised that mile 2 was the fast mile. That is the overpass mile, as was mile 4 in this run. I apparently walked the most in Mile 3.

Will try to do another run in the morning. I like running, just not sure why I have such a hard time getting out and getting it done.

Tonight I am going to the MHS ball game and dropping Jill off to play with her friend Katie. I am not sure she knows that yet. She'll be so happy.

Winter Wonderland.

Windchill was reported to be 9 degrees. I don't know if that is accurate or not. What I do know is I thoroughly enjoyed this run. It only was cold when running into the headwind as even the cross wind wasn't really bad. When I had the tail wind during the middle of the run I almost was hot. Same layers as the last time I ran in the cold so I think I have figured it out. It was really a slow trot for me - but the east/west roads have ice under the snow so I didn't want to sprint. This was more about building mileage and keeping the legs turning. I tried vaseline on my cheekbones to keep them warm and I really couldn't tell the difference - save for trying to wash it off in the shower later. Beth was upset that I went for a run and asked that I use the dreadmill instead. We'll see. I hate the DM. At least there was a 652 cal. burn. That is good.

I took a few pictures - but - my internet has been so slow today getting them off my phone on to here just would be more torture than I can take right not.

Supposed to be pretty brutal tonight and tomorrow a.m. Not sure if I'll get out in it or not. I'm going to try. It's pretty bad out there now, according to the information I'm getting from the scanner.

Buster beat me??? Tales of a 2 mile run.

Holy moly it was COLD. I'm really glad I didn't talk myself out of going. I should have worked a little harder though. An average HR of 172 for 19 minutes is kind of low. My first mile ended up being faster, not sure how. I guessed on how to layer - I'm never very good at these things. Blaze orange stocking hat, tech shirt, thermal shirt, fleece running jacket with thick gloves on top, tactical socks with my breezy Brooks on my feet, long johns, shorts, and pants. Not really sure what they are made of. Had them for years. The only thing that got cold was my nose, cheeks, and at times, my teeth. To answer the question I've received about cold air and hurting my lungs - it's not an issue with me. Sure it was 11 degrees with an 11 mph wind resulting in a -2 windchill - but - that was not my problem. Lack of training is my problem. Hope I can keep this up and get out there again tomorrow. Surprisingly enough - Buster kicked my butt in this run. Maybe he is an early morning cold weather runner? Until next time...

Dead End Road Runs

I had a better run than I anticipated. Last run was last Sat. I took it nice and slow since I've been such a slacker. Had no foot pain, hip pain or back pain. I probably could have done anothe mile, but I don't know if I could have kept up that pace. Mile 1 was right 8:59.75 and mile 2 was 8:43. I finished with a .1 cool down - but I thought it would be a little longer than that. Hopefully by the end of the month I can knock out 7 miles at this pace. It'll come back quick, right?

League Night at the Y - 3 on 3.

This "workout" includes about 20 minutes of warmup, and then only the first half of play. The HRM was bothering me and myh play, so I took it off. I would assume my data in the second 20 minutes would be similar, although i did get tired. After the game, my shoulders got sore (and still are as of Sat.) My back was stiff and tight before the game and is the same today. I guess it's the liquid grain storage facility I've developed that is causing me problems. We did win by the way - and of course had BW3 afterwards. Made for a loooong Friday. Here's to hoping getting in a decent run today.

765 Calories burned - so - good workout. (Probably more, but, that's just for the time I monitored)Probably closer to 971 for the night.