Weekly Review

It's been a really long time since I've done one of these!  I've been active outside, but not motivated to blog about once I'm home.  Now that I'm working towards some goals, I'm more inclined to blog.  I had a really good week.  I did realize that the schedule I posted on Tuesday is not going to work.  Doing speed work, a trail run, then a trail ride on back to back to back days is not a good idea!  I was really sore after Tuesday's 10k and was really feeling it on Wednesday's trail run.  I took Thursday off, then did my trail ride yesterday.  I woke up extremely fatigued today so I opted out of a long run.  I need to train smart as well as hard so next week I'm making a few tweaks to see how it goes.

Sunday - Easy bike ride 7.29 miles in 41:49, 10.5 mph
I took this super easy since I ran a half marathon the day before.  Any time I started to press too hard, I down shifted.  My legs ended up feeling really good.

Monday - Rest day

Tuesday - 10k 6.2 miles in 1:00:59, 9:49 pace.  Also walked 0.41 miles
I turned my Suunto off and restarted it after 6.2 miles so I would have real time numbers. 

Wednesday - 7.53 miles in 1:37:19, 12:56 pace
This was a trail run, so I knew it would be slower, but not that much slower!  The trail was really crowded with a bunch of boot campers and my legs were shot!

Thursday - Rest day

Friday - 13.11 mile trail ride in 1:26:51, 9.1 mph

Saturday - 4.54 miles in 1:15:07, 16:32 pace
I'm calling this my "Military Walk" - fatigued with GI issues!  I tried running a couple of times but every time I did my stomach started complaining.  I know better than to try a long run after a hard trail ride, another adjustment I need to make to next week's training.

Total
Running - 13.73
Walking - 4.95
Cycling - 20.40
Total  39.08

Goal Setting

In just a little under 5 weeks I will start training for my 3rd marathon - the Honolulu Marathon.  In the meantime, I'm working on getting my focus back.  I've been pretty directionless for quite some time and my pace shows it.  I've set three goals:

1.  Run a sub one hour 10k
I have never focused on the 10k distance.  6.2 miles in under an hour seemed pretty daunting when I mentioned it to Les last week.  This morning I got up and ran my first focused 10k in 1:00:59!  I need to shave one measly minute off, about 10 seconds a mile.  I have to admit, it was SO hard to keep pressing.  I think I took 2 walk breaks, then stopped once because my key fell out of my pocket.  Otherwise, I kept pushing hard.  This is definitely doable!

2.  Work on Endurance
On Saturday I ran my first half marathon since August 2013.  I've been doing lots of shorter runs, but no long distances.  I was pretty pleased with the results - I wasn't fast, but that wasn't in the plan.  I'll be spending most of my Saturdays doing long runs once again.

3.  Ride My Mountain Bike to the First Summit, then the Top
This is obviously not running related, but definitely fitness.  Our trail has two high points.  We call the first "Sunshine Mountain" because the last half mile is directly into the sun.  This is about 5 miles up the trail with some very steep parts.  The very top is called "Seashells" and it's ridiculously hard!  I've done it, but it's been more than two years.  Last week I made it about half way up Sunshine, further than I've gone in well over a year.

My plan to accomplish these goals is:

Long Run Saturdays - I won't add any more distance until I'm in full on marathon training.
Easy Spin Sundays - I did this on Sunday and my legs felt great
Mondays - Rest Day
10k Tuesdays - run my 10k route (the same one each time) on Tuesday morning.
Trail Run Wednesdays - I like the challenge, but I also like how easy running on dirt is on my joints.
Trail Ride Thursdays - keep going higher
Friday - Rest Day

Happy National Running Day!

My plan did not include a run this morning, but since it is National Running Day I talked Les into a short run.  It was a recovery run for me - I ran the trail again yesterday and had my best time ever - 11:30 average for 7 miles with over 700' of climbing.

I love this story about Harriette Thompson.  She ran the San Diego Marathon on Sunday in 7:07:42.  She is 91!!  She ran her first marathon when she was 76 proving it's never too late to start running!  “We’re seeing more and more people of all ages entering marathons as they discover that running is something that can keep you fit for a lifetime,” said Tish Hamilton, the executive editor of Runner’s World.  Harriette just finished nine rounds of radiation on her legs for cancer treatment.  She's also raised over $90,000 for the Leukemia and Lymphoma Society’s Team in Training.

Harriette Thompson with Meb Keflezighi, the winner of this year's Boston Marathon

Did you run today?

Trail Running Adventure

I'm not going to waste your time giving you reasons/excuses/sob stories/lies about why I haven't blogged here in over two months.  No reason really, just lazy! 

I have been very active - running and cycling.  My new favorite is trail running.  I've been going about once a week and it's so enjoyable.  I know I can't go as fast, so I don't worry about pace, I just get my heart rate up and go.

This morning, I really got my heart rate up at about the 2 mile mark when I saw this:

Yep!  Bear tracks!  Bear tracks that I followed for about 1 1/2 miles.  They were definitely fresh, no foot prints or tire tracks over them.  There is a bear that lives in the hills behind the cattle ranch and in dry conditions, he/she's been known to come down the trail looking for water.  This usually happens late summer, but with our current drought it makes me wonder if he'll be heading to neighborhood pools by then!

The trail splits at the 3.4 mile mark - the bear tracks went left towards the cattle ranch and I went right, further up the trail.  I turned around at the 4 mile mark with 866' of climbing in my legs!

I'll try to do better about blogging, at some point I will start marathon training again and that will make for more interesting weekly reports!

Weekly Review

I seem to be back on track this week.  I'm posting this from the town of Buellton.  Les is out riding the Solvang Double Century and I've been practicing my photo-bombing skills.  As of 2:00 p.m., Les has ridden 136 miles, just 64 to go!  He started at 5:00 a.m. and his goal is to be back by 7:00 p.m.  This includes rest and water stops.

Sunday - Rode 8.77 miles in 48:11, 10.9 mph
This is my "Sunday Spin" route - an easy, flat road ride on my mountain bike.

Monday - Ran 5.0 miles in 59:33, 11:54 pace
An earthquake happened while I was out - I was moving so fast I didn't even feel it, ha! 

Tuesday - Brick, Part 1: Rode 9.42 miles in 1:10:39, 8.0 mph
Brick, Part 2: Ran 1.98 miles in 26:02, 13:11 pace
This was tough, but I will be doing it again!

Wednesday - Rest Day
Did Pilates - I really needed it, I was very stiff and tight.

Thursday - Ran 8.08 miles in 1:45:27, 13:03 pace
I ran the trail this morning and went a little higher up than before.  Over 900 feet of elevation gain in just 4 miles.

Friday - Rest Day
I was a bit sore from Thursday's trail run - especially my ankles from all the side to side action.

Saturday - Ran 4.3 miles in 48:15, 11:13 pace.
I waited until it was light out before hitting the streets of Buellton.  I've never run here so I wasn't sure what to expect.  I headed on the main highway towards Solvang until I came to Ballard Canyon (all the pictures in this post are from today's run.)  It was a wonderful country road, winding its way past horses, goats, sheep and cattle.  Just me and the pickup trucks on the road!  My right shin was tender, I think I may have twisted it on the trail on Thursday, so I cut the run short.
I also walked 2.1 miles in Solvang.  Tourists have a fun way of stopping wherever they desire and I have a fun way of photo-bombing when they do so ;)

Running 19.33
Walking 2.10
Cycling - 18.19
Total  39.62

Last Week's Training and a Brick Workout

I decided to call last week a taper week - because my miles were really low.  The time change knocked me for a loop.  It just seemed SO dark and I had a really hard time getting out the door.  We also had Santa Ana winds with gusts of over 50 mph - NOT happening. I'll spare you all the details, I ran twice (14.01 miles), walked twice (6.01 miles), and rode once (10.31 miles) for a total of 30.32 miles. So far this week I have over 25 miles, so I think I'm adjusting.

This morning my plan was to go riding.  Les had a 7:00 meeting, so he couldn't go.  He mentioned going running when his meeting was over and I said I would join him, creating a Brick workout.  Bricks refer to training on two disciplines during the same workout, one after the other with minimal or no interruption in between, just as you would do in a triathlon (source.)

I headed out for my ride and there was no wind.  About 3 1/2 miles up the trail, the wind became fierce.  Since the trail isn't straight, the wind was constantly changing - from a headwind, to a tailwind, to a crosswind and back to a headwind.  9.42 miles later, I was home and the wind was getting stronger...

Les' meeting finished up and we headed out.  We were immediately blown around!  Since Les doesn't run often or long, I knew our route was going to be about 2 miles, I figured I could get through it.  The real "beauty" of a brick workout is how rubbery your legs feel on the run!!  We had one steep climb that Les went up without any trouble - I had to take a couple of walk breaks.  Then we turned a corner and were faced with our strongest headwinds yet!  We finished our 2 miles and I was ready for a break.

I do think this is another great way to train for a marathon.  Running on tired legs is going to happen during a 26.2 mile run.  I think riding 10-12 then trying to run 8-10 would be great practice, but for now riding 9 and running 2 was more than enough!

She's On a Roll!

I have been active everyday in the month of March so far!  It started with last Saturday, March 1st, when I ran in the rain.  This week has gone really well, including two bike rides.  I am NOT looking forward to the time change tomorrow - I have been enjoying the early daylight.  I don't mind running before dawn, but I won't ride my bike until the sun comes out.

Sunday - rode 8.77 miles in 48:22, 10.9 mph
I got rained on just a little, but enjoyed an easy cruise around town.

Monday - walked 1.66 miles in 24:42, 14:54 pace
I had planned on taking the day off, but Les wanted to do a short run/walk.  I felt better after doing so!

Tuesday - ran 7.01 miles in 1:29:36, 12:47 pace
This was on the trail and boy, was it different!  All the pictures in this post are from that run.  Puddles, creek crossings and mud, oh my!  Last week's rain turn a sandbox into a mud pit.

Wednesday - ran 2.02 miles in 25:36, 12:42 pace
Another short run with Les.  I then did Pilates - the first time in about 6 weeks!  After I fell, my hands and knees were too scraped up to do most of the exercises so I fell off the wagon (again.) 

Thursday - ran 6.01 miles in 1:08:58, 11:29 pace
We had an 8:00 appointment with our tax preparer, so I had to get up move quickly.

Friday - rode 5.06 miles in 31:47, 9.6 mph
I had planned a longer ride this morning but when I got up the wind was howling.  Grr...
I headed out and decided to cut it short when I was getting blown all over the road.

Saturday - ran (??) 4.74 miles in 1:06:27, 14:01 pace
I think it's time for a rest day!  I had zero energy this morning.  I'm always amazed at how much rest days count.

Totals
Running 19.77
Walking 1.66
Cycling  13.83
Total  35.26