Tag Archives: hill work

Saturday! WHEW!

I am certainly ending this week on a high note. It has been a great break from work and yesterday, Saturday, topped it off!

My day began at 3:00 am getting up for a 20 mile run in Apopka. Our group started out at 5 strong and after our first 7 mile-ish loop one of us decided that it would be best to stop there. It was Megan’s first time running the Apopka hills and she did a great job! Very strong finish! She said that next time she will be in for two. I think it was a good decision on her part and listening to her body. We then started out for the second loop. We did this loop in the oposit direction just to add some different scenery. Upon completion of this loop we lost two more! This was a little unexpected. The hills were rough so Ryan and Nicole decided to call it a day for them too. Again, great run and great conversations. For these first two loops we averaged about a 9:40 pace. Then it was two. Carrie and I started out on the loop and Carrie mentioned that she was getting a bit tight in the calves. We walked a little and stretched a little and kept plugging along. We had a great final lap and great conversations just about life in general. Funny how running conversations seem to all come back to philosophical discussions! I think it was all the great conversation that kept us going. She never sounded tired so that just kept inspiring me to keep going!

On this run I carb loaded the previous day, at Disney (both Magic Kingdom and EPCOT), by eating a burger and fries for lunch (at Pacos Bills), a frozen margarita (in Mexico), a large soft pretzel (in Germany), and a nice large club sandwich from Crispers near home for dinner. For breakfast I had a few sips of chia drink and four pancakes (leftover from last weekend’s breakfast). During the run for nutrition I did one GU chomps every two miles with a sip of water and at the start of each loop I ate a stinger waffle. The GUs I ate were peach tea, my favorite flavor, and Cranberry Apple (first time with this flavor and I liked it!). Both contained caffein. On the run I also carried 10 oz of water and 10 oz of chia drink. I normally carry 20 oz of water, but most of this run was supported already so I tried to go a bit lighter.

All said and done, we finished our 20.66 mile Apopka run at around a 10:00 pace. Beautiful day and awesome people to run with. That is what it is about for me! It is not about the time, but the experience. The more I get into the 20 mile range I have become to realize that the fun really starts when you hit that 20th mile! I am looking forward to increasing my mileage by 2 miles every other week and seeing what things are like after 20! I had the urge to go another two miles just to finish my quota for the week but sometimes I just go with when everyone else is doing with the thought that it will stave off any injuries.

I got in the car and drank a chocolate muscle milk to start my recovery process. I did find malt flavor in my Publix and am looking forward to trying that some time too.

When I arrived at home I prepped for an ice bath. I made coffee, put on a long-sleeved shirt and sweater and filled the tub with cold water. I also had two bags of ice to add. I need to remember for future reference I’ll need probably 4 bags of ice instead of just 2! I got in just the cold water, then once I got used to that (about 1 minute) I added both bags of ice. I iced for a total of 20 minutes. I spent the time sipping on coffee and reading a book and just every once in a while moved my legs to keep the cold on them rather than that warm area that forms around your legs if you just leave them sit there.

Then made breakfast which consisted of scrambled “all white” egg whites on toast (it was great) with coffee.

Then it was off to pick up my new glasses from Guber Optical! I am very happy with the way they turned out and the way the look. I went with a much different style than what I am used to, but hey, that is ok you only live once right?!

After I picked up my glasses it was off to pick up my bike from David’s Cycle World after they did their “tune-up.” I am very happy with the way things turned out for that. It rides like a dream!

Then it was off to church to play for Palm Sunday, which I also played this morning too. That went great and it was nice, as always, to perform with friends for God! I always feel so much better after going to church to worship.

To end the day I called up a friend of mine, Dan, and we went to see another friend of mine, Mike, perform down town with his band Of Valleys. They are based out of Gainesville, FL, so it was nice to get a chance to see and hear them down here in Orlando. If you get a chance to take a look at their music I don’t think you will be sorry. They are great! Mike is a great friend of mine who also was a fantastic intern when I taught band in Gainesville. He now is a band director by day and a rockstar by night! Very proud of him!

  

When all was said and done, I drove Dan home and finally arrived at my home around 12:15 am! It was a long day to say the least but it sure was fun!

This week was to be a 38 mile week. I am ending it two miles shy. I don’t feel to bad about that as for a few weeks I went way over my goal. I have a small feeling of getting out there and just running two to get it in….but my body is telling me something different and so I am going to listen. I am in this for the LONG haul and want to build instead of tear down and injure!

On a final note, and not such a happy note, we lost one of our own this weekend. A great inspiring Ultra Runner, Micah True AKA “Caballo Blanco,” passed away during a 12 mile run. If you read Born to Run you probably remember reading all about him.

Have a great week everyone and run more!


Week in Review

This was a very busy week for me with my job and I really did not get much chance to reflect, in a written fashion, on my running at all. I am beginning to wonder if I need to find some kind of physical log book instead of just relying on this on-line journal.

1st does anyone know how to create some sort of table on these things? I was hoping that I could make some kind of template post that would be a simple data entry spot for my posts.

Monday

As stated in my last post was a  great 15 mile bike ride and strength training day. Sometimes I feel as if strength training makes me worry and stress that I am going to injure myself because I am pushing my body so hard. I have all these little aches and pains through the week and then I run on top of this which is crazy. But my Saturday run was amazing and all I can think about was that the strength training is really just helping out.

Tuesday – 7.72 miles

  • 2.27 mile warm up run @ 10:27 pace.
  • 5.45 mile speed work @ 8:20 pace.
    • two sets of 7 x 400 @ 5k pace
    • Great workout, pushed myself moderate-high

Wednesday – Rest

Unintentional rest day. As I mentioned earlier this was a crazy work week so my Wondering Wednesday did not quite happen. Instead I was at a friend’s middle school working with her orchestra as we are all preparing for performance assessments done by the state.

Thursday – 9.03 miles

  • 2.19 mile warm up @ 10:33 pace
  • 6.84 mile hill work @ 8:55 pace
  • pushed myself high
    • Our hill work is about a 3 mile loop and we complete two repeats.
    • The group did one set together and then our pace leader said he was going to cut out one of the miles and just hit the hills. I had it all set in my mind that I was going to complete both complete hill loops so I decided to venture out on my own and do just that. When I do this I tend to start doubting myself because I feel as if I am still really new to all of this and that I am not being good to my body. That the coach should be followed completely without deviation or you risk injury. Well, I did just what I had planned and started out on my own! Noticing the time I also amped up my speed! Looking at my splits with the group we were going at about 9:10 pace and then on my own it was about 8:45 pace! When I got finished I just hoped and prayed that I had not over done!

Friday – Rest

and stressing about Saturday’s 18 mile run! Was I injured? I have been feeling just a little knee pain from my right inside knee. It feels more like a muscular thing than anything else…like muscle fatigue.  Most everyone in my group was running  5, 10 or 15 miles. I was thinking at this point humm…again, am I pushing my body too hard. I decided, at 15 I would reassess my situation and go from there.

Carb-loading for tomorrow’s run did not happen. Plan was to eat sushi, instead we went to a fast food restaurant (more of a beatnik place…) and I had a turkey wrap and fries.

Saturday – 18.08

  • 18.08 long run @ 9:47 pace
    • Ate a banana, half a glass of chia gel, and a little chia drink (chia with a dash of lemon and honey) pre run.
    • during the run I had one GU chomps (peach tea) every two miles with water.
    • at mile 15 I ate a Stinger Waffle with water.
    • This run was absolutely amazing! I felt great the entire time! There were some moments around mile 13 when I felt strange and out of bodyesque….but that subsided once I ate a GU. At mile 15 I found that many people who were running were in fact doing all 18 so that made me happy that I had others to run with.
    • After the run I came home and drank my endurox recovery drink (orange flavor), made pancakes bacon and eggs and had coffee. I also finished what was left in my support bottles (left over chia drink, nuun, and water). I had tons of energy for the rest of the day. I even cleaned the house.

Where am I going with all of this?

Currently I do not have  a full marathon for which I am training. But I did sign up for the Swamphouse Half Marathon, which looks really exciting! The medal is actually a bottle opener! My fiancee, who is now struggling with her own running enjoyment, is going to run with me and I am excited to have gotten her to do this. I don’t know exactly why she is feeling a lack of motivation for running all of a sudden but it is a very big bummer!

My marathonfest training is going to start whittling down, as taper will begin shortly, their weekly long run millage…but I am of the idea I may keep just increasing millage and seeing where that takes me. I am getting more and more of a feeling that I am going to have to start keeping this part of my running a secret. I am getting the feeling that people are going to start to look at me a bit funny when I tell them I am going to run for a certain distance just because. Before saturday, I would tell a few what my plan was and some of them asked why and some asked oh, which race are you training for…both questions don’t really have a good answer. I am even to the point of removing my posts about my distance from Facebook and just having it on Twitter. But I do find a few motivating people who help me get through this when I post too….it is a double edged sword.

Next week is a short base run of 10 miles and then after that is a 22 miler. Id like to get the 22 miler in but that is also the same weekend as the Swamphouse and because my fiancé is running it with me I don’t think I can do any kind of pre or post run to get that milage in….unless I do it when I get home….hum…that might be something I consider.