Long Run - Not

Cycling - 12.25 / 56:00

My hamstring was still bugging me off and on yesterday. I figured I'd ride my "long" day instead. I wanted to do a 2 hour, 25 mile ride - city trails. However, our 2 year old was up until midnight and off and on from there, so at midnight, I re-set my alarm from 4:45 to 5:45.

Pouring rain the whole time. My first ride in actual rain versus just sprinkles. Not bad - refreshing, really. I had zipper-top baggied all my un-wettables, so no worries.

Took my bike in for the 30 day tune up. I haven't ridden it all that much but did have close to 100 miles on it. I promptly set out for another ride this evening and got caught in a torrential downpour. Due to decreased visibility, I ran over some glass and shredded my front tire. I was trying to get to the bike path and had to follow a mile of city streets to get there.

God bless my hubby for the emergency pick up!

Long Run Friday

9.75 miles / 2:00

Today was a day of "firsts." On a longer run, I try not to do anything out of the ordinary. I wear clothes that are tried and true, footwear that has been adequately broken in. I make sure to bring the same type of fuel and hydration that my tummy likes. But there's always room for improvement, and you don't know til ya try!

1. Extra Hydration. I carried an additional 20oz bottle full of electrolytes in my hand. With the oppressive heat and humidity of late (even at 5am) my 20oz bottle in the hydration belt has been barely enough for my shorter runs. I've looked at hand held units, but didn't want to buy until I try. It went well - I was eternally glad that I had the extra liquid. I made it a point to drink it all by the turnaround, and found a trash can close by to throw it out. That worked well for me. I wouldn't have been happy carrying it the whole way, but knowing I could pitch it in a trash can at any time was great.

2. Cool Drink. I froze my liquids halfway the night before. Then I poured room temp on top. By the time I needed it, I had COLD fluids on a HOT day! Awesome.

3. Emergency Pit Stop. Yep, just what it sounds like. I've long been a "Squat Scoper" and look around for coverage along the trail just in case I have an emergency. I knew that, eventually, I would have need. Note to self: take a few squares of tissue with you next time.

4. GPS Fail. ARG!!! I used the miCoach application for the 3rd time, today. Before I had run a mile, it had given me two. I just took the earphone out of my ear and let it jabber away. After the EPS - see #3 - I wrapped up the headphones and just left it running in my pack. I could hear it yammering away incorrect mileage and pacing cues. Unfortunately, this also meant that I turned around just short of 5 miles (4.85)...man. You just don't mess with the long run. UNINSTALL.

All together, this was a great run. I finished with a little spring in my step and don't feel totally wrecked. A 12:20/mi pace isn't what I want for the race on September 3rd - but if it's not 75 degrees with 90% humidity, I may be able to pace a little faster. Either way, I'm proud of my run. I'm blessed with a strong, healthy, capable body and am learning how to endure things mentally and physically. Beyond that, there is no average pace, 'cuz who cares? :D

A Couple of Days Forced Rest

A few hours after my Sauna Tempo Run on Monday, I had another molar pulled. Cracked teeth are a real pain...and more cost effective (in my opinion) to pull and replace with implants than to root canal and crown!

This was my second go 'round. The first time I went right from the Dentist to the Oral Surgeon. My ligaments were inflamed, and the tooth had been cracked a. long. time. It was pretty traumatic - but I *thought* this would be easier.

I know some people are squeamish when it comes to dental stories - so suffice it to say that it took 30 minutes of drilling, breaking and digging to get "the most difficult tooth in the mouth" to release it's hold on my jaw bone. I was on the nitrous gas long enough that I began to hallucinate and had to have oxygen. I was sweating, shaking and focusing all of my energy on controlling my hands. Each muscle fiber begged to reach up and get those people out of my face and those horrific tools out of my mouth.

Moving along to recovery...

I decided to take a couple of days off training. Today is typically a Yoga Day and Friday is my long run. I sorta need to do a 10 mile confidence run tomorrow or Saturday...here's hoping it's cooler. The forecast for 5am is 76 degrees and 80% humidity - a little breeze and a little chance of rain. Sounds perfect-ish, well for this time of year. Now, if I can just get the swelling down in my jaw I think we'll be okay.

Sunday Ride

Cycling - 14.4 miles / 1:01

It was pretty yucky when Little Blue and I stepped out for our Sunday sunrise ride this morning. She didn't care, but I could tell she was worried about me... :) With temps around 75 and nearly 90% humidity it was getting downright oppressive even at 5:45 this morning.

I brought my Nuun (Strawberry Lemonade, yum!) and took it easy in the smaller gears. I was almost instantly thirsty....going from A/C to yuck-e gives one a shock. I rode for pure pleasure this morning and explored a new part of the city trails. I found it to be a little bumpy...I could have wrote a song to the bump-bump, bump-bump rhythm of where the pieces of concrete were fitted together! Not my fave to bike, but fresh meat for the long runs - and new scenery with those is crucial.

Long Run Friday

8 miles / 1:36

At 5:15am it was 75 degrees and 95% humidity. Pretty thick. I was happy with this run. I stopped at all of the water fountains I found along the way in addition to my 12oz bottle of nuun that I brought with me.

I did take a few walk breaks. I forced myself to walk for 2 minutes every mile in the beginning, then stretched it out to a mile and a half after the turnaround. I ran the Rock Island Trail, which I had only biked previously. There is a lot more traffic on this trail, and that helped me feel safer in the wee hours of the morning.

Well, that and my pepper spray and light. :D

No major aches and pains. The toes on my right foot started to be unhappy around mile 5. They just feel hot and squished in my Mizunos. I've not worked up past 5 miles in my Vibrams, and didn't want to push it this close to my recent hamstring strain. Anyhow - I think I will need a more minimalist pair of shoes soon - the difference between the VFF's and the Mizuno Alchemy is night and day. And my feet know it!

Happy with my 12min/mile pace. I'm shooting for 11:44avg to finish in 2:30 on September 3rd. Baring another injury (like last time) or having the flu for a few days right before the race (like last time), I should be able to meet or exceed my goal!

Long Run Friday - For Real!

6 miles / 1:14

I could just go on and on about how wonderful this run was! My average pace (12:20) was not what I would ultimately like to see at my upcoming Half (11:44), but for the first long run after injury - I'll take it.

I used a 6/2 run/walk ratio to keep my muscles from tensing to much. After I loosened up a bit and found my happy pace, I was sorry to take the walk breaks. I wore my Mizuno's - but still run on the pads of my feet. I may be back in my Vibram's on Monday. My 'real' shoes restrict the spread of my toes, and I did experience some discomfort on my right foot. My toes just felt squished and too hot.

I brought water with Nuun and one Gu Energy Gel that I squished down my throat around the halfway mark. I have a hard time with getting up and running long on an empty stomach. I used to eat half a banana and a little swig of skim milk before a long run. I recently read that it doesn't metabolize while you run, anyway, so why take in the extra calories?

All in all - SO very happy to be running a little longer again. Very much looking forward to building longer distances and continuing my training!

Long Run Friday

5 miles - 58:55

IN MY VIBRAMS, YAY!

Happy with this run. This is the pace at which I hope to run my race on Labor Day. I ended up on the treadmill, so I figured I would log some soft surface miles in the minimalist trainers. I have been researching more about barefoot/minimalist running and found that short, staccato steps are extremely beneficial. I practiced this today, and by the end of my 5 miler, I felt great and my calf muscles only slightly protested.

Thursday's Workout = P90X Back & Biceps

Working the glamor muscles, baby. Fifty minutes of curls, hammers, lawn mowers and pull ups. Oh, and Tony Horton making jokes. It went by fast and felt like a rest day.