Week 14/17 HM Training - Run #3 7K instead of 16K

So much for a 16K LSD today - LOL!

My intentions were good. I was up at the crack of dawn with the intention of getting my LSD for the week done today. I left Angus at home because this distance is too far for him, but William Wallace came with me.

It started slowly and it didn't feel good. I really was running much, much slower than I usually do, even when it's hot and humid. As usual, I gave myself until the 2-3 km mark to 'judge' what this run was going to be like because I need this mileage to warm-up properly. However, by the 5K mark, I was still running very slow and sluggishly, and I knew right then and there that it wasn't mental, but truly physical - it was just not an ideal day for me to run this distance - period. I knew I was running slow because Wallace kept looking up at me inquisitively, as if to say, "What's the deal with this slow speed?" The first turn-off point to head home from the running path was at the 7K mark so I ran until this mark, stopped, and called it a day.

It is what it is! No regrets. No beating myself up about it. Just acceptance, calling it a day, and moving forward. :) I am relieved that I didn't keep to the schedule with a speed workout today after all because there is no way that would have worked out this morning after all!

Rest day tomorrow (no 5K). 10K race on Sunday. TGIF and have a good running weekend! :)

FOOD RULES - RULE #30

from "Food Rules: An Eater's Manual," by Michael Pollan

*****

PART I: What Kind of Food Should I Eat?

(Mostly plants.)

RULE #30 - Eat well-grown food from healthy soil.

It would have been easier to say "eat organic" and it is true that food certified organic is usually well grown in relatively healthy soil - soil nourished by organic matter rather than chemical fertilizers. (It also will contain little or no residue from synthetic pesticides or pharmaceuticals.) Yet there are exceptional farmers and ranchers in America who for one reason or another are not certified organic, and the excellent food they grow should not be overlooked. (And just because a food is labeled organic does not mean it's good for you: Organic soda is still soda - a large quantity of utterly empty calories.)

We now have a body of research supporting the hypothesis, first advanced by organic pioneers Sir Albert Howard and J.I. Rodale, that soils rich in organic matter produce more nutritious food: that is, food with higher levels of antioxidants, flavonoids, vitamins, and minerals. Of course, after a few days riding cross-country in a truck, the nutritional quality of any kind of produce will deteriorate, so ideally you want to eat food that is both organic and local.

*****

"Eat food. Not too much. Mostly plants."

Monthly Review - SEPTEMBER 2011

169.2 km

20:00:42

The first time I have run under 200 km in two months.

I ran 32.2 less than last month. This is a result of my taper week for the Springbank Half marathon and the week after, when I was giving my calf muscle seizure a rest from running. It is still my 3rd highest month of the year and my 4th highest month since I started recording so that's saying something! In fact, kind of cool because it was an injury month so it shows how my average runs have increased in mileage overall.

Week 14/17 HM Training - Run #2 TRACK WORKOUT

Scheduled Workout:

1 mile warm-up, 6 x 1 mile @10:31, 1 mile cool-down

Actual Workout:

1.6 km, #1 @10:30, #2 @10:28, #3 @10:25, #4 @10:08, #5 @10:15, #6 @10:43, 1.6 km

Before I start blogging about today's run, I just want to say that it was really worth it for me to read my post from one year ago, on Wednesday, Sept. 29th, titled "12K !!!!!!! I am thrilled !!!!" ... If I needed a reminder as to how far I have come with my running in one year, this is a good example. :) One year ago, I am posting excitedly about running 12K 'without walking breaks', and one year later, I am running ~13 km in a speed workout, running at a pace >1 minute faster. :) Very cool. :)

I checked the weather channel when I woke up this morning, and it assured me that it was going to be a clear day ... I'm just pointing this out because I ended up running for several miles in drizzling rain! It didn't impede my run, and it never became all out, heavier rain, but my faith in The Weather Channel's accuracy is shaken - LOL!

The first three miles (5K) went very, very well: 10:30 (6:31/km), 10:28 (6:30/km), 10:25 (6:28/km)

I like that these miles are within seconds of goal time. I worked hard at finding the correct pace and then at maintaining it - it paid off.

The next 2 miles (3K) were too fast: 10:08 (6:18/km), 10:15 (6:22/km)

I have decided to look at this both ways - I can say, woo hoo! Look at how much faster I run after ~ 7 km (I've noticed this consistently in most of my runs - my speed increases after 7 km). However, I recognize that today's workout is about teaching me to maintain consistent pace, to control myself that I can run 21.1 km successfully and steadily from the start to the end. Within this context, it is evident that I need more practice!

The final mile was too slow: 10:43 (6:40/km)

I am not kidding when I write that I have trouble resuming running after stopping. I took a little extra time between the 5th and 6th miles to get a drink, and as soon as I started my last mile, I could feel right away that it was going to be a struggle. :( I had to coach myself not to quit because this last mile was no fun at all. :( Needless to say, my cool-down 1.6 km was more walking than running.

I was out on the track early before school started so it was interesting to watch as the football team emptied out of the school onto a school bus in full uniform. This explains my Friday Night Lights theme with today's blog images. I wanted to yell out, "Clear eyes, full hearts, can't lose!" to them, but I doubted any of them would get it. It just so happens that I recently downloaded the final season of FNL and that Ben and I are watching a few episodes every night before bed so this is fresh in my head. :)

GYM COMMENTARY

Kundalini yoga tonight. :) The new schedule is in full swing and I want to check a few more classes out. October is my racing month and I am focused on my four races. Once my season for 2011 officially ends, I hope to make more use of the fitness classes available.

Week 14/17 HM Training - Run #1 11.5K

This pic is what I found under images for "casual, relaxed" ... ?!?!?!!? There were other equally bizarre images, but at least this weird one gave me an excuse to post an image of a dog.

In direct contrast to weather predictions of rain, rain, rain for the week, this morning was sunny, gorgeous, and just the right temperature. :) Thank goodness I had a run scheduled because it would have been very difficult to have a rest day!

The run started out well. Same old, same old. :) A friend drove by me on the bridge and honked at the 2K mark. :) By the 3 km mark, I saw another friend ahead of me with her dog so the three of us stopped to chat and sniff with them (for the record, I chatted only!) as we walked a short distance together. After making arrangements to meet up later in the week, we were off again.

I usually have trouble resuming running after stopping, and today was no exception. The next few km were a little tough to get my legs going again. I so admire people who can run, stop for awhile, and then start running again because I just don't seem to be able to do this 'well.' However, I was farther away from home than not and running at this point was also a mode on transportation to return home in time so off we went ... I had to suck it up. :)

Once again, there wasn't really anything of consequence to report in this post. It was, in general, a sweet, casual, relaxed run (hence the image search that produced a dog in people clothing). :) I was happy to take it easy because I have a speed workout scheduled for tomorrow, and I think last week's enthusiastic and faster 11.5K run tired me out a little too much for the following day's speed assignment.

Of note is the fact that I ran up my nemesis hill once again without stopping, and it made me realize that I have been doing this quite regularly for awhile - should I really be calling it nemesis hill anymore? "Thrill Hill" still fits as an ironic name because there is nothing thrilling about this hill at all. :( But I guess I can now say that I am 'thrilled' that this hill no longer poses an overwhelming challenge to me, that it has slowly over the course of this running season become a 'norm' to run several times per week. :)

*****

Schedule change. :) I have a 10K race in Stratford this coming Sunday - the Festival City Run. :) This is one of the easiest weeks to adjust/switch to accommodate a race in my training schedule. I will run my LSD of 16K on Friday (instead of Sunday), and consider my 10K race on Sunday the equivalent of my speed workout scheduled for Friday. Check this out ... my speed workout is 3 x 2 miles @21:22 so in order to 'meet expectations', I will run need to run 10K (6.2 miles) on Sunday in 1:06:14 (it was a little bit of an effort to figure that one out exactly!). This is not factoring in the two steep hills on the course versus the flat track ideal conditions, but I will mull it over and consider in my race prediction post this coming Saturday evening. :)

FOOD RULES - RULE #29

from "Food Rules: An Eater's Manual," by Michael Pollan

*****

PART II: What kind of Food Should I Eat?

(Mostly plants.)

RULE #29 - Eat like an omnivore.

Whether or not you eat any animal foods, it's a good idea to try to add some new species, and not just new foods, to your diet - that is, new kinds of plants, animals, and fungi. The dazzling diversity of food products on offer in the supermarket is deceptive, because so many of them are made from the same small handful of plant species, and most of those - the corn and soy and wheat - are seeds rather than leaves. The greater the diversity of species you eat, the more likely you are to cover all your nutritional bases.

*****

"Eat food. Not too much. Mostly plants."

Week 13/17 HM Training - Run #3 TRACK WORKOUT

M = rest day

T = 11.5 km

W = 8.6 km / speed workout

Th = rest day

F = 12.6 km / speed workout

S = rest day

Sun = 19 km LSD

TOTAL = 51.8 km (32.2 miles)

A surprise for me that my mileage for the week is one of my highest (it looks like it's my 3rd highest week to date), and that's with 'only' four workouts. Interesting to see how the training has altered the closer I get to goal half marathon.

Week 13/17 HM Training - Run #4 19K LSD

It turned out to be an awesome week running-wise after all. :)

After last week's imposed rest due to my calf strain /muscle seizure, I was determined to make sure that my Week #13 went according to schedule (while still be 'smart' about my calf). I cancelled last weekend's long run, kept my Monday as a day of rest as regularly scheduled, and then followed my training plan to the "T" this week.

I also admit that I was not looking forward to my 19 km this week. I was feeling nervous about my calf and hoping that this run would not aggravate it. I recognized that my run was supposed to be slow and easy so I intended to keep it this way for the sake of my leg.

Before Wallace and I headed out, I warmed my calf up with a heated bean bag, as I have done all week. It was feeling fine, but I wasn't going to take any chances.

1-4 km = 7:13, 7:18, 7:18, 7:16

There are no stories to tell from today's run ... which is not necessarily a bad thing. :) The weather was perfect for it - cooler, no rain. By the 2 km mark, I was still feeling a little overwhelmed by the 19 km goal so I worked on adjusting my thinking. Instead of concentrating on the full distance, I broke the runs down into familiar landmarks - "run until you reach Labatt's, run until you reach the short, steep hill, run until you see Wellington St.", etc. I also focused on my music, using it as a distraction by concentrating on each song. It worked for me. :) It was a opportunity to listen to the playlist that I created for my Springbank half marathon that I didn't use too much. :)

5-7 km = 7:01, 7:04

8 km = 6:47 :)

9-13 km = 7:05, 7:09, 7:06, 7:05, 7:05, 7:04

14-15 km = 6:57, 6:57 :)

It was a nice, steady, consistent run. While running my 16th km, I could feel myself starting to tire. It came over me in a wave, and I was actually tempted to stop to walk (that's how strong it was). I had expected this - I usually tire at this point during a long run after a full week of training runs/workouts. As much as I wanted to stop, I wanted to achieve 19 km more. :) My pace felt a little more slower and sluggish at this point, but I told myself not to care, and just to keep going. :)

16-17 km = 7:19, 7:20

I also started thinking abut Niagara Falls and how this was good training for the last few km when feeling tired. Did I have it in me to push myself, in spite of feeling tired, and will myself to the end? As you can see by my last 2 kms, this thinking helped me rally:

18-19 km = 7:08, 7:04

So, yes, by the end of this run, I was so pleased! Pleased with the mileage, pleased that I finished it without stopping, and especially pleased that I didn't encounter any issues with my left calf. My right achilles tendon was feeling a little tender (it's the left one I usually have issues with so this just makes me shake my head), but I'm icing it.

Week #13 is over an done with now, peeps! FOUR more weeks! FOUR more weeks! :)

Week 13/17 HM Training - Run #3 TRACK WORKOUT

It feel very, very good to have a great track workout. :)

Scheduled:

1 mile warm-up; 3 x 2 miles @21:22 (6:38 pace); 1 mile cool-down

Actual:

1.6 km (1 mile) warm-up; #1 @20:50; #2 @20:20; #3 @21:03

An early morning morning workout in the rain at the St. Thomas Aquinas Catholic Secondary School track. It was great to have the campus to myself and watching the trickle of teachers/staff arriving before their TGIF day. :)

I ran the first workout the "right" way on track. I have to admit that I 'like', not 'love', track workouts these days. They were short and sweet and fun when I did them for my sub-30 5K sessions. I shouldn't be surprised that the track workouts for a half marathon are that much longer ... but I am! LOL! Running around a track for such a longer period of time has lost a bit of its charm as a result. :)

But I get it. For someone who usually is quite laidback when it comes to speed and pushing herself during regular workouts, I am surprisingly 'serious' and 'dedicated' when told to go workout at the track. As you can see from the results above, I will run the pace when assigned. :)

I am actually a little disappointed in my second workout, the one that I ran a full 1:02 minute faster than planned. I could not stop myself from running faster, I tried to control my legs, but I kept seeing 6:10 or 6:18 as my pace. If I were training for a shorter distance, this would be too 'slow', but I know that I can't keep this pace up for a half marathon ... at this time. I need to feel comfortable at a slightly slower pace if I am going to maintain this for a full 21 km+ distance. I don't want to be the runner who looks back at her half marathon with a "fantastic 12 km" in the middle before struggling with a run/walk pace at the end after burning herself out.

I ran most of these workouts in drizzle. It rained during my last few laps around the track in my last workout so that made me feel badass. :)

And hey! NO CALF PROBLEMS !! :) It felt a little tight, but it didn't tighten more while running. A good sign. :)

GYN COMMENTARY

There are quite a few new classes offered at the gym now that it is September. I plan to take advantage of them after my half marathon. :) I went to Kundalini yoga on Wednesday and again tonight (Friday). We are working on the immune system, and it's just what I need because this means working the shoulders/shoulder blade area. This part of my body has been quite tight lately, but the yoga this week alleviated this clenched area substantially. :)

FOOD RULES - RULE #28

from "Food Rules: An Eater's Manual," by Michael Pollan

*****

PART II: What Kind of Food Should I Eat?

(Mostly plants.)

RULE #28 - If you have the space, buy a freezer.

When you find a good source of pastured meat, you'll want to buy it in quantity. Buying meat in bulk - a quarter of a steer, say, or a whole hog - is one way to eat well on a budget. Dedicated freezers are surprisingly inexpensive to buy and to operate, because they aren't opened nearly as often as the one in your refrigerator. A freezer will also enable you to put up food from the farmers' market, and encourage you to buy produce in bulk at the height of its season, when it will be most abundant - and therefore cheapest. And freezing does not significantly diminish the nutritional value of produce.

*****

"Eat food. Not too much. Mostly plants."

30 DAYS FROM NOW ...

Week 1317 HM Training - Run #2 TRACK WORKOUT

Scheduled:

1 mile (1.6K) warm-up; 6 X 1 mile @10:31; 1 mile cool-down

Actual:

1.5K warm-up; #1 @10:16; #2 @10:30; #3 @10:29; #4 @10:35; #5 @ 10:27; #6 cancelled; 2K walk/run cool-down

I am so far behind on my blog, I am jumping in with the most recent work-out, and working my way back. :(

I felt tired, cranky and bloated before my workout. My warm-up did not feel good. :( However, my running improved as the mileage increased. I went too fast with my first workout; it sufficiently tired me out so that by the end of #5, I didn't have the heart or desire to run a final 6th. :(

I know I can do it; I just couldn't do it today. :)

I warmed my left leg muscle with a warmed up bean bag again before my workout; this helped. I could still feel the tightness inside the muscle while I ran, which I find distracting because I am now so paranoid about it seizing up again. :(

I also admit to having a little too much on my mind right now and functioning on less sleep than I need so just getting this done and doing what I could is good enough for me today! :)

I have Kundalini yoga tonight. I am taking tomorrow as a rest day (no easy 5K) and I have another track workout scheduled for Friday.

Happy running, all! :)

Week 13/17 HM Training - Run #1 11.5K

My fastest training run at this distance to date. :) And it started out as one of those typical runs that doesn't feel great at the start, but then turns into something very good. :)

William Wallace and Angus joined me and they were extremely happy to be running again! They get excited every time they see me change into running clothes; they have figured out my routine (smart, smart pooches!).

I googled images for the word, fresh, hence the pics of a lemon and of a clear drop on a bright, green leaf. After last week's dramatic drop in mileage in an effort to heal my muscle cramp, I am bidding 'adios' to my dismal Week #12 of training, and starting training FRESH with Week #13.

I headed to Springbank Park for my run and was surprised to find that a lot of the paths have been repaved during the last week. It was sweet to have newly paved paths to run on, and kudos to the workmen - they accomplished a lot in the time after my half marathon and my run today. :) I guess it wasn't a bad week for decreased mileage after all because I missed all the construction work.

My leg was fine. I tried something different before heading out - I heated a bean bag and applied the heat directly to the cramp in an effort to release the clenched feeling. I spent last week R.I.C.E.ing it, but I wonder now in hindsight if this default method was wrong for me to be using. I am quite confident I do not have a tear; it does not hurt. The muscle is just very, very tight. I could still feel the tightness as I ran, and I was paranoid about it clenching up again (!), but the run still went well. :)

And my run included my nemesis hill, too, which I now can run up without stopping all the time now. :)

We'll have to play it by ear. I have a track workout again tomorrow, and the added speed may be a test as to how well the calf is doing.