Good ole January

January has been kind to me as runner.  Dear East Coasters, please don't hate me.....But I just ran in shorts & a short sleeve shirt. And, when I finished, I was a bit warm ;)  I've had some strong runs this month, including some fast 800 repeats that felt, well, too easy at 7:00 pace.  For that reason, I've been tempted to do some sort of time trial to figure out what my current PR would be for an 800 and 1600!!

2010 and now 2011

This is what 2010 looked like:

Yup, I was running higher mileage in February and March before the Avenue of the Giants marathon.  I trained hard with my coach in July and August---even PRing at the Santa Rosa 1/2 marathon!!  The last couple months of 2010 were tough for training because I was collecting dissertation data, a crucial step toward completing my PhD (woohoo!).

Now it's time to consider what 2011 will look like.....Well, I'm actually resolving to be open to all possibilities, to go with the flow, and to bequeath control in a nice & calm way :)  Is that zen-enough for you?!???  I'm enjoying training for shorter distances and know that I'm still a runner, even if I'm not training for a marathon. I'd like to try more trail races. And I definitely want to keep on connecting with other runners. So, happy 2011---let's make it a wonderful one!

It's December

Training has been good, but not great this month.  My easy pace is getting a bit faster. I've done some yoga. But I haven't tested my endurance in a while, and I think it's gonna take some effort to get set for a February half marathon.  Holiday treats & drinks are also not so helpful for running :O

BUT- I'm really looking forward to this weekend's trail race. My plan is to start strong, have fun, enjoy the scenery, and finish hard---yeehaw!

Pouring

I did a hilly 75 minute run in the rain this afternoon. And, it ended up being a fun, though soaking workout. It was totally my fault for not capitalizing on the clear skies first thing this morning, but I knew I needed to crank out some work.

Over the past couple of weeks, I've squeezed in runs on a hotel treadmill, in the late afternoon, and on Thanksgiving morning!! I know that the next couple of weeks will be very busy and will continue to challenge myself to get in my training time :)

Take Two

When my coach, Mary, ordered that I take a week off of running, I thought I would lose it.  But, somehow, the week did me a lot of good.  It gave me a few more minutes for taking care of overall life stuff, and I didn't go completely berzerk! I did a ton of walking and a yoga workout (which fried my abs!). Now I'm back to running, and, ahhh, I've had a nice couple of runs. Today's zone 2 run went really well.

I've set two goals for this training cycle: 1) get stronger AND 2) tackle the zone 2 run.  To get stronger, I'm raising my commitment to doing arm weights and crunches and even crosstraining :O  I'm also going to work on learning what zone 2 (moderate effort) feels like and train my body to deal with working a tad harder on my everyday runs.  I think it'll make a difference!!

Long run Saturday

I just realized that I hadn't run over 10 miles in training since mid-August  :O  That makes me feel like today's long run was a serious success. I ran the 12 miler on the Iron Horse Trail and averaged 9:34 pace (with 5 miles at 8:30 pace and 2 miles at sub 8:20 pace)....By the way, a year ago--when I was in revving up for the NYC Marathon-- I ran my long runs at 10:30-10:50 pace.  


I still wonder about my strengths and limitations as a runner.  I am curious whether the marathon or half marathon is my "best" distance.  I know I'd like to try racing 5Ks and 10Ks, and it could be cool to find larger ones with some more hype and schwag ;)  At the same time, I also think another Ultra would be a blast (especially due to the M and Ms at the aid stations!!).  All in all, I think I've progressed as a runner over the past couple of years. More importantly, I've stayed healthy and in adoration of running!

Simplification

Running, like almost anything in life, can get pretty complicated. Training can get confusing by involving juggling different routes and paces and drills and techniques. And recently, I've just wanted and, ultimately, needed my training and running to feel simpler. Thank goodness my coach assigned a simple long run for this weekend.

So, this morning, I tackled the nice and simple long run. It wasn't totally easy or lazy, but it was simple....I headed out the door, up the hill, back down the hill, around another neighborhood (Trestle Glen), out to Lake Merritt, and then I trotted right back home. All in all, a 10 mile tour of our 'hood. I saw plenty of folks out with their dogs and grabbing coffee and several other runners and bikers. Best of all, I ended up running the last 2.5 miles at 8:30 pace! The workout felt like an honest effort because I didn't strain myself or freak out over paces. Instead, I just worked, and then returned home for a chocolate milk protein shake and plenty 'o' football :)

Still goin'

In the midst of another hectic week, I had a great medium long run on Thursday and enjoyed my College Avenue route. Yesterday, I ran 8 1/2 miles in Alameda, and that was another solid workout. It's been two weeks since the race in Santa Rosa, so my body and legs should start feeling ready to work hard again :)

Sharpening

Today was a bright, hot, summery day. I had a sharpening workout on tap, so I geared up around 6pm and braved the 90+ degree weather.

After a nice warmup, I did three 1 mile repeats. The first couple felt great at sub 8:10 pace. I felt strong and in total control.....But on the last one, I was, quite literally, cooked. Baked. Roasted. Toasted. Broiled. I'm stoked that I completed this workout because it's a jam packed week. I'm also crossing my fingers and toes that the Bay Area cools down before my race weekend :>

Ain't it good to know

I loved running my last "sharpening" long run with my friend, Jenica. It was summer in San Francisco, which meant overcast skies, some drizzle, and cool winds blowing by Chrissy Field. I absorbed some terrific views of the Golden Gate Bridge and the SF skyline...wow! And meeting up with a friend makes workouts SO, SO much better & easier. It was a good, strong 10 miler-- with 5 speedier miles thrown in by my coach (who's doing a half Ironman tomorrow!!). The current goal is to teach my legs and body what goal half marathon pace (8:06-8:10) feels like.

It's good to have running friends and also great to know that a goal-race is around the corner.....

Who's the boss

I AM :)

And who rocked the weekend's long run....I DID :)

Bragging aside, I had a few moments of looking down at Garmalade and thinking---woh, is my GPS device broken, because I don't feel like I'm running 8:30 pace. But, guess what?? I was. For a variety of reasons, I needed this boost in confidence and am stoked that I nailed my progression paces in the 12 mile long run.....I did 7 miles starting at 8:48 and ending at 8:15. And, my body was happier running in the 8:30s than at 8:50 pace. With a goal-race in just over two weeks, this means that my legs have gained plenty of strength and speed.

I credit this run to a couple things....First, I ate a lighter breakfast and didn't overhydrate (which upsets my tummy). Second, I didn't run with my ipod/music, and this helped me just concentrate on my form, cadence, breathing, and get into the "flow." Third, I think the past few weeks of speedwork have popped some sense into my legs.

Winter in August

It was so chilly that I almost dug out my capris for today's 40 minute recovery run!

I ended up wearing shorts, a t-shirt, and my new SmartWool running socks. I loved the way these socks felt---they fit nice & snug and really hug your foot. And I think they kept my feet warm and dry on *another* gray Bay Area day :O

800 Zone

Today was all about half-mile intervals up at the track. The 800 is a tough distance for speedwork. Yes, you have to run them hard and get out of the running-zone, but it's not pure speed and burn like 400s (which have become my friend). I knew that I needed some more bonding time with 800s ;) My two mile warmup was fine, and I threw in a few hard bursts to wake up the legs. Then I tackled the 5 X 800s :O

Once again, my strategy was to divide and conquer--so, one set of three. And then another set of two. The first couple 800s felt great at sub 7:20/mile pace. I was pretty relaxed at that pace. But by the fourth one....watch out, I was huffing and panting and literally running on fumes 'o' anger!!! I gave 100% effort on the final 800, and kicked it in to run a 3:38. I think I was gutsy on this training run, and I'm stoked that I have a few days of easier running coming up :)

Nope

Yesterday's long run was TOUGH. I got out there and ran 15 miles at an average pace of 9:20....It was my fastest training run in months and most likely my fastest long run EVER. But, it was ROUGH. I couldn't complete my coach's pace goals for the progression part of the run. For whatever reason, I wasn't able to sustain 8:30 pace :( At a few points, I tried changing the music on my ipod and really willed my legs to go, but they said no way!

After the rough workout, I dusted myself off (chocolate milk aided my recovery) and reminded myself that I can try again. My hubby and I drove down to Pescadero and enjoyed the dramatic coastline of Northern California. The scenery really tempted me to run the Big Sur Marathon :) I have a couple days of easy running and then another track workout to push my legs once again!!

These legs

Dear Legs,

Thanks for powering me around the track this morning! You seemed to enjoy the workout (1600/800/400/400), and I appreciate the way you beat my target-times! I sincerely hope you soaked up the carbs and protein from the bowl of oatmeal with almond butter, banana, and blueberries (sounds strange yet totally delish).

I know that sometimes I abuse you and force you to endure long runs, big hills, plus squat jumps (ouch with a capital O). But, deep down, I love you. After all, you've helped me walk around France, Greece, and Mexico; you've helped me dance at weddings, at raves, and around my living room; and you've supported me through highs-and-lows. For all that, I know I need to care for you with nutrition and hydration. I'm trying to eat more fruit and protein while holding onto my obsession with ice cream and chocolate :P

XOXO,

Moi

What you can do

The truth is, we can all do more than where we draw our limits and boundaries. We are able to rise up (even after hitting the snooze button) and work harder, dig deeper, or run harder. Our minds think we can only do this or that. But, step by step, I'm figuring out that we can do more than those silly (and sometimes sad) limits. I give thanks to running for teaching me this lesson.

And I surprised myself today. I ran 12 miles- with 2 miles sub 8:29, 2 miles sub 8:24, and a give-it-all-you-got mile in 8:00. So, yes, I could do it.

400s

I went up to the track again this morning. It was extremely overcast, and I eased my legs into the 20 minute warmup. Then it was time for six 400s at my interval pace (sub 1:46).

I tricked myself by doing two sets of three 400s, and that really broke up the monotony of all those laps on the track! The truth is that when I'm pumping through an interval, I don't have the time or energy to get bored or feel much of anything. On the 5th and 6th 400, I just kept telling myself to run faster and NOT back off the pace or intensity.

By the way, my run streak is 7 days, and that means that tomorrow's a luscious rest day :)

Check

Yup, I did my functional-core routine this afternoon...The push ups and crunches were A-okay, and I also used my Bosu ball.

So, this blog is a great accountability system!!

Going longer

It's another sunny Sunday, and I nailed another long run- 13.8 miles! I knew that this would be a jump up in mileage, so the plan was to start at an easy pace. Even though it had been an up-and-down week for training, my legs felt fairly fresh for the first few miles. I'd gotten plenty of rest, but had Mexican food for dinner, which doesn't always lead to a happy runner's tummy! I cruised in zone from miles 3-8. Around mile 5 or 6, I got a bit tired/bored, but I think taking a gel (orange-vanilla Rocatane, which tastes narnar but propels me like jet fuel!) and relaxing helped that pass, which let me get back into a long run groove.

At mile 8, the *FUN* part of the workout began. With four repeats of 3 minutes hard (sub 8:05), followed by 3 minutes easy. I wasn't sure how this would feel, but it ended up being kinda easy ;) I think it's a sign that I'm getting stronger AND more comfortable with speedier paces, even during long runs or on tired legs!! I finished the run with 3+ miles in Zone 2 at around 9:30 pace, which was speedier than my warmup.

For the next week or so, I have the goal of running a couple different routes, and I also want to try a new electrolyte drink....Finally, I need to get back into the routine of doing two functional/core routines per week.

No sun Sunday

Today, I am grateful for the Bay Area's fog! I had a strong 11 mile run in Alameda--with obscured views of SF ;)

I ran most of the workout in zone 2 and am finally learning how zone 2 feels. Zone 2 is the Goldilocks pace, which is not too easy & not too hard. I ran the last 2+ miles in zone 3, which meant that my endurance muscles had to kick it up a couple notches, and, you know what?? It was fun!

This coming week's training plan includes a track workout and a couple longer runs, which should be challenging. I think it'll be key to take good care of myself, including a bit of post-vacation detox.