Trying to Find Speed

My Sunday long run looked a little like this:

Luckily, I made things sort of better today.  I ran 20 miles in two parts.  If you watch my daily mile, it looks more like I’m training for a relay instead of marathon.

6.1 miles for runch at 3 incline in 52:45

14 miles outside at average pace of 9 minutes for total of 2:06

Total 20 miles and sub 3 hours

I felt like I should go faster, but for the whole run I really did not feel like running.  I wanted to go back to laying on the couch.  Luckily I listened to a few inspiring interviews through the competitor group podcast.  My favorite of the 3 interviews that I listened to today was with Jamie Whitmore.  “Jamie Whitmore has won more XTERRA events than any pro athlete in history. She now runs with crutches and rides the mountain bike basically with one leg. “Life doesn’t stop just because it changes,” Whitmore insists. “We can cry about how things are, or we can keep moving forward. I choose to move forward.”Download and listen next time you don’t feel like putting one leg in front of the other.

I did have some speedy runs the week before.  My favorite day was Thursday!

I did two runs.  First one was 6.5 miles in 54 minutes at incline 2 for a 8:13 pace.  To me based on my recent runs and grunts was fast.  Second run was after work.  I left the house without headphones because I thought I was going to run with Tony;, however, after I told him I was doing 7.5 miles he left me and ran the other way.  Whatever, so I sprinted forward!  I finished 7.5 miles in 1 hour for a 8:04 pace.  I hit a few 7:30 miles but started to slow down as I got thirsty.  However, I didn’t bring any water with me so I whimpered and sucked it up as I ran my way home with my tongue hanging out of my mouth.  I think my body was happy to not be dragging a liter of water on me and rewarded me with speed.

I seriously can’t wait to get back to cooler, fall running, hopefully with less water carrying.  This muggy, hot summer running ain’t for this gal.

I expected Friday to be a crap run with the luck I had on Thursday but I surprised myself.  I did 10 miles on the old treadmill at work.  I think I missed my hours spent with it.  7 miles at  incline 3 and 3 miles at incline 2 for a total of 10 miles in 89 minutes or 8:51 pace.

Saturday I planned for a rest day with an 18 miles on Sunday… well you know how those 18 miles went in my nap.  Well actually I tried, I got dressed, warmed up, ran 2.5 miles before it absolutely poured on me!  At that point I tried to pretend my hands are waterproof cover my phone and dragged my soaked butt home.

That concluded my last week at 47 miles instead of 60 I had planned.  I was going to do 45 miles this week as a cut back but new plan is back to 60 miles due to today’s make up miles.  45 by Thursday.  Hopefully the next 25 miles of the week go at a slighter faster pace then today.  Today was about distance, tomorrow and onward will be about speed.

Rest Friday/Saturday and race Sunday at the RnR Providence half.  I’m not tapering too hard since I don’t expect a PR with the weather.  As Bill Rogers says, it all about fun!

Warning, this might be a cat heavy post

I had a fabulous running weekend! B As did the cat! B (Yes I need a new belt, but more a new treadmill that’s not as old as the U S of A

My thurday evening of beer and episodes of Desperate housewives was just what i needed for a solid friday run. B I got my usual 6 miles done in 48 minutes for speedword during lunch. B After work my OCD took over and it was driving me nuts that I skipped my 12 miler on Thursday. So I hit the treadmill for the second time of the day. B The people that work there think I’m crazy when they see me chump down a Larabar just so I can B run more miles. B My second run went well. B Throwing back 12 milers on a treadmill is definitely not getting any less boring but definitely easier on endurance. B Try it! B Honestly the first time I ran more than 8 miles I threw up!! B The second time I did a 10 miler I walked miles 9-10. B Yes, being stubborn gets you places no matter what your mother may say otherwise!

On Saturday I was hosting a Fundraising party/Random get together for my Boston Marathon Charity (Team BMC – Liana). B I am running for the Boston Medical Center, and although I do not have a fundraising requirement, I figured I’d do the best I can. And I am pleasantlyB surprisedB by how generous and amazing my friends are! B I wish I took pictures, but I was so stressed about everything being perfect that I had no time to take any. B The evening flew by!

The menu consisted of:

  • Homemade Hummus, Crackers, Veggies, etc. bites
  • VegetarianB ChiliB I made the day before so it could sit in the spices
  • Arancini – Italian Fried Rice balls with cheese and peas (amazing!)
  • Fagache – Something that I’m convinced Tony’s family made up using a pizza like dough with sausage (turkey) andB mozzarellaB cheese. B Think of it like cheesey sausage bread (its not a sandwich like a calzone would be)B

You basically roll out dough, do that, then roll it up in a spiral shape and bake it! B This was the only picture i took the whole evening before I realized I have no time for camera since its 5:30 already and I should probably shower and not be a stinky host.

  • Homemade apple blueberry turnovers that Tony’s mom made

I also had a salad that I completely forgot to serve! B And some other sugary delights. B Wine, beer and etc. B I think the evening went quite well! B I wish I was alert enough to take pictures of my first gathering I have hosted as an adult that didn’t involve beer pong. B I’ve fund raised $828 out of my goal of $1,000 for the charity.

The cat did some pretty nifty tricks to show of on Saturday:

But wait, this wasn’t enough….

Cirque Du Soleil you got nothing on Jack Meower!

My compression socks finally arrived. B I sold out (to myself) and ordered some pink overpriced compression socks. B I’m not sure they particularly help, but I find them quite comfy to wear around the house when the weather dips in the negative. B Plus they’re PINK!!!

Sunday, I was relaxing on my couch with a slight resentment towards my lost hour of sleep. B The cat agreed:B

Tony did not agree with my plans for the day:

I guess skipping your long run in favor of sleeping on a couch is not something an individual who was just fundraising for a marathon should be doing. B So I kicked my butt off the couch and and made it out the door. B (P.S. anyone else email their significant other even though they’re FIVE feet away in the next room)B

It was actually a lot hotter and I had to take my hoodie off and wrap around my hips. B I stuck to an average 8 min pace for about 18 miles. B I don’t know the spilts or exact details because my phone decided it no longer needed battery life 4.5 miles from my house (maybe I shouldn’t have played all those Temple Run games in full brightness mode). B So I had a very boring 4.5 mile run which motivated me more to run faster so I can stop being so bored! B I didn’t realize how dependent I am on my phone/facebook/podcasts/music when I’m out running 2+ hours. B I don’t know how those silent runners do it. B I was shocked when I found out I ran the 18.5 miles in 2 and half hours. B I guess those 6 miler speedworks on the treadmill are work. B Legs are a little bit sore from trying to balance but I wear this soreness with pride. B It signafies I didn’t just zone out and take it easy!

My DC marathon is in 5 days and as you can see I decided to skip the taper. B I did cut back on mileage but I think I want to use the marathon as a tempo run for Boston Training. B I did the math and I have to run 8 minute miles to qualify for Boston in 2013. B While I don’t think I’m at this pace yet, it does seem more reasonable the more running I do. B I know, I’m such a tool!

I also checked the weather for DC and it’s currently predicting storms for Saturday. B Meeep! Whimper!! Dear weather gods, please don’t let it be true!!!!

Do you think I should taper before DC even though my Boston marathon is four weeks after DC and I probably have no time for DC taper before my Boston taper would start? B People with marathon experience, I need advice!!!

How should I prepare to run 26.2 miles in potential ran? B I know I should def carry extra socks. B I might also use my older sneakers. B Any other advice? B Meep!

You know you’re a runner when you give up a really good hair day to do your interval speed training during lunch…

6 miles – 49:37 min – 2 incline – 7.3MPH

.2 increase from last week’s 7.1 onB Friday! B Not bad after my 16 mile run yesterday.

Some motivation from this week’s Runner’s World Email Quote:

“You’re running on guts. On fumes. Your muscles twitch. You throw up. You’re delirious. But you keep running because there’s no way out of this hell you’re in, because there’s no way you’re not crossing the finish line. It’s a misery that non-runners don’t understand.”

Maybe I’ll do some weights when I get home, probably not though. B I have a Doc’s appointment for a foot issue maybe I’ll discuss later. B Therefore, no Bikram =(.

I should finish that GrandB CanyonB Research… We’ll see!

The perfect muffin

I had quite the great start to my day today. B After my usual giant breakfast of half a bagel, 3 egg-whites and a pound of cream cheese I decided to go to the cafe once again before the clock even hit 10AM. B Healthy start I know, I grabbed one of our cafe’s “low fat” blueberry muffins. B I say low fat in quotes because our low fat soft serve frozen yogurt has 160 calories per serving so there’s lies in the labeling. B Anyways I digress on my rants of low fat labels that still mean high calorie. While I went to town on the muffin. B Hold and behold I had the perfect muffin.

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The inside of it was all blueberries! B I think that counts as a healthy dose of anti oxidants.

My lunch time workout went great. B IB squeezedB out a 6 mile run at a 7MPH on 2incline. B I alternated between 7.5MPH with 7.3MPH to 7.0 MPH with 6.8MPH with a few 4MPH walk catch of breath when I felt really winded.

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I’m part of runners world daily quotes and early this week they have the common quote of:

“If running is important to you, then your mind-set shifts from Can I find time for it? to When can I find time for it? You think in terms not of Will I run today? but When will I run today?B (Scott Douglas)”

Which as i become more addicted to this running world, I’m finding out that my grand debate in my head is not will I run, but when can I find an hour to make time for one? B Will I have time at noon? B Do I need to go after work? B Maybe at 3pm I can carve out that hour if I have work meetings during my lunch time? B Will it be indoors or outside? B But I never question will I be running this week anymore as I used to a few years ago. B I guessB that’sB just part of the addiction.

A couple of other interesting reads I got from my running emails lately are:

Alternative carb sources keep you fueled on runsB – From runners world, if you’re like me and just can’t stomach Gu. B My favorite suggestion was using gumdrops instead of energy chews as they have 4grams of crabs per drop vs. 5grams of crabs in energy chews.

Commuter Workouts!B – Which is linked with this article How sitting killsB – I love the the scary but true charts they have showing the facts. B “Sitting 6+ hours per day makes you up to 40% likelier to die within 15 years than someone who sits less than 3. B Even if you exercise.” One option for office workers they suggest is to always take the stairs. B We all know that. B While I am not about to go up 39 flights of stairs and break my knees, I do try to take every staircase when I useB train stationsB for my daily commute. B I am also trying to take the article’s suggestion on sitting at a 135 degree angle as I do sit at least 8 hours a day (and that’s on a low key slow day.)

New Geico CommercialB – A co-worker showed me this hilarious new Geico commercial which pretty much defines half my eating lifestyle…. I know, I know, B EewwB seriously…B that’sB so gross…

Do you have a long weekend? B Any good plans?

I do have the awesome Monday off! B Mine are to eat, run and nap. B Maybe try to plan a few vacations for 2012. B Tony and I are going out to dinner tonight for a date and on Saturday we have a couple double date. B So yup lots of eating, some kitten cuddling andB definitelyB a 20-miler for my marathon training.

Do you say soft serve or creamies?

I say soft serve, while myB VermontB friends same creamies and I just think it sounds dirty. B Spell-checkB agrees because it gave me a red squiggly over the word “creamies.”

How do you try to make yourself less sedentaryB in an office environment? B

I take the stairs when I can for my train commute. B Everyone once in a while I try to stand vs. sitting on my train but usually get lazy and sit down once a seat opens up. B I try to walk if I need to be somewhere less than a mile away. B I’m lucky for living in such aB walkableB city.