Sunday Runday – Week 1 of Maybe 50K Training

First of all, Happy Father’s day to the man who made me who I am today and to all great fathers in the world. B I’m very fortunate to have grown up and been surrounded by some very wonderful men in my life. B Sadly, I do not get to see either of the two father figures in my life on this day or often. B My grandfather passed away a few years ago and I miss him dearly. B Because I just moved and have been unpacking for a week I didn’t get a chance to go to NY to visit my parents but I hope to go down soon and visit them in the next few weekends.

If you’re on DailyMile, you’d notice I’m back on the running juice! B I am doing more cross training and more stretching, some ART therapy but for the most part I notice very little difference between running and not running for my tightB piriformisB muscle. B That does not mean that the 10 days off were a waste. B It gave my legs a nd knees some much-needed time off. B It also allowed me to reset my training cycle. B I have a few marathons coming up in the fall but I think ultimately I’m going to train for a 50K. B Not sure which one yet, but I’ve noticed I’m much better training for distance instead of speed so I always seem to get injured when I try to go fast. B Although I’m a forefoot runner, I’m still a very clumsy runner who always bouncing from side to side and yet somehow manages to not fall. B If I had to make a bet on the first runner to trip over her own feet, I would bet its me. B In fact there have been plenty of times on training runs where I somehow managed to kick myself while running on windy days. B The ART doc told me my hips are misaligned and maybe that’s part of it. B Hopefully as I work some more on strength, I can become a more balanced individual (no pun intended).

Its Sunday and this concludes what I’ll consider my first week back in training. B Just because it’s a regular Runday, doesn’t mean you can’t dress up.

My next race is RnR half in Providence and I wanted to test out my racing outfit I got this week. B Best (or maybe worst?) part, it cost me around $50. B Let’s face it, running trends like all others can add up pretty fast and I confess I’m a tool like all others to cute pinks objects. B Running accessories are no exceptions. B I tried to hold back but I finally caved it.

Target Tech Shirt $7 on sale

Marshalls Running Skirt with a zipper pocket in the back $14B I got this on Friday as I hunt down all running skirts except FILA that come in size XS so if you’re interested in one go and get one fast as I never see the same things there twice. B Only exception is FILA skirts because they suck! B I haven’t run in one but I tried on 3 and they already felt uncomfortable before I even started running. B At least in my humble opinion.

Zensah Calf Sleeves $34 as they were 20% off this week at City Sports. B I know I shouldn’t have but I just could not resist. B Perfect for those slightly cool days like today.

So a backwards recap of week 1 of training:

Sunday Run

Total Mile Ran today 10.52 – Outside – 2 podcasts (Running with the Pack & Jillian Michaels) worth!

Total Time 1:28:50 Average Pace 8:27

I stayed on the usual paved road that runs along the fells and did two loops. B It was hot and part of me wanted to stop after my first one and call it a day. B I was running with a full bottle of water to hydrate (Nunn tab for taste and electrolytes). B With the exception of slower start and ending miles, my middle miles were at aB consistentB 8 minute pace. B I’m using the runkeeper couch that I have set to 7:30 my goal race time. B I don’t expect to be running at that speed and to be honest when I first went running I was only targeting a 9 minute mile but wasB pleasantlyB surprisedB that with no stronger effort I was down to 8:30. B I think hearing how far I am off pace from my ultimate goal is just a good reminder to me of my long-term plan.

Saturday Run

Total Miles Ran 10:55 Outside through hills, roads, some trails in the Fells and 7 miles of it were with Tony.

Total Time 1:43 Average Pace 9:46B

I was only going to do 8 miles but Tony and I ran at a fairly easy pace that I just felt like I wanted to stay out a bit longer in the amazing weather we had. B Good thing I did because after I got back, mother nature turned cold and cloudy! B I also caved in and brought a pair of compression shorts and yes they’re totally worth it if you have misaligned hips where you flutter side to side. B This kept me all up and centered. B Maybe it’s just my jiggly butt that makes me run silly.

Friday Run

No Run had an ART appointment instead.

Thursday

7 miles on the Elliptical, 1.5 miles to the Y & back jog. B I felt sore from Wednesday’s run. B I did the hour-long senior citizens sculpt class at the Y. B I think I’m the only young person there but it’s better than nothing. B Otherwise the only lifting I get is picking up some heavy bricks ofB chocolateB pounders from Trader Joe’s. B Either war I enjoy the more relaxed easy-going environment and am adding the Tue/Thurs class to my training cross training schedule.

Wednesday Run

I didn’t know what to expect from this run. B This was my first longish run on the treadmill in a while. B I had a plan B to quit at 8 miles but I roughed it out for 10! I did the first 8 on incline 3 and the last 2 in a super slow walk/run routine on incline 2. B I still believe that running on incline helps me be faster on pavement. B It did feel good to be rebounding with the old treadmill I saw so much of during March.ues

Totals Miles 10.03

Total Time 1:33 Average Pace 9:11B

Tuesday

Total Miles 4.5 I don’t have the total time or pace as I felt so angry about just being too exhausted to run. B I just moved and was running on 5 hours of sleep. B Lack of sleep = dead legs. B I debated for a while about skipping the Y class but I really had no excuse so I sucked it up, went and felt much better and stronger. B I can almost do 2 big girl push ups.

Monday Run

First day of the week… First day with lack of sleep. B Living on a street with more trees is nice. B Living on a street with birds waking you up at 4AM is a lot less pleasant. B I’m adjusting but Monday was rough.

Totals Miles 6.1

Total Time 55 minutes Average Pace 9? I don’t remember the incline, might have been 2 or 3. B I didn’t run last weekend due to moving so i felt happy for the run.

In summary, 42 miles for my first week back… Not bad. B I feel okay and pretty good since before I took a small break I was running 60-70 a week. B Since my intermission hasn’t been too long I’m following the approach of 20%B mileageB increase until I’m at 55-60 and then possibly 10%. B I need to have a strong base by September 15 as that’s when I’ll be working weekends and running will have to be drastically cut back on the weekdays. B I’ll resume mileage after October 15th to wrap up final training for Philly Marathon before a one week taper of the Weekend of November 18th. B Rough draft of the plan so far. B It’s in my head, now I just need to get it down on paper.

I think for week 2 I’llB targetB 48 miles.

Liana – An Ultra Runner or a DNF?

I’m going to insert some parts of my email regarding my trail race in 10 days. I’m super excited. I might finish with a DNF but we’ll see. I signed up for the 50K and depending on the trail, I might not be ready (I’ve never done a trail race before). B I’m just going out there to have fun and maybe make new friends! B Tony is doing the half so we’ll stick together for the first 13 miles since I’m not really racing. B Registration was under $20 so can’t complain for that either.

“WHAT TO BRING:

Adhering to “FatAss” ultra running traditions, we provide H2O, GU Brew, PB&J, boiled potatoes and turkey sandwiches and you guys provide the rest – so we ask that everyone bring something with them for the aid station bkind of like a pot-luck feast! Just bring one item b no need to go to Costco! All leftovers go to needy folks at local food banks (and chubby RDs 😉. Please follow the table below for what to bring:

Last Name
Begins With: Item to Bring
A b J Sweet (cookies, brownies, candy, trail mix, granola bars, etc.)
K b L Fruit (bananas, oranges, watermelon (pre-cubed), etc.
M b S Salty (pretzels, Cheez-its, Doritos, potato chips, saltines, etc.)
T b Z 2 Liter bottle of soda – NO CANS PLEASE (Coke or Mountain Dew)

THE COURSE:
The course is 70% single track trail and 30% fire road and runs through beautiful thick woods. The terrain is mostly smooth with some btoe catchersb -roots and rocks b and a couple of small streams to hop/cross. There are a few modest hills but this is a fast course as trail runs go. The course layout is a10K loop which starts and finishes in the same place.

TIMING and RESULTS: In order to keep the registration fees low we do not use a chip timing system. Therefore, we will be manually recording your finish times only and will do our best to get the results posted on Ultrasignup.com as quickly as possible. Thus, if you are running multiple loops and want to keep track of your split times, plan on wearing one of those fancy watches with a split counterb&..we know you all have them! )I don’t =( B hope there’s cell signal. )
AFTERWARDS
Since we are holding four races at different distances on a 10k loop course, it affords the opportunity for those runners that finish early to see and cheer on the rest of the pack as they pass through the start/finish aid station. Trail runners are a close knit community and one of our endearing characteristics is we believe in supporting each other b regardless of our stature or speed bbecause itbs all about the personal challenge. So plan bringing a change of cloth and a folding chair and come hang out at the finish afterwards to cheer on the runners and meet some of your fellow Trail Animals b donbt worry,only our mascot bites 😉

SOME FUN:
In Trail Animal tradition, we start every race TARC hoot/holler/howl, so donbt ignore this aspect of your training! Our beloved mascot may even make an appearance.

I’m so excited I can squeal (or start howling now)! B This is the part about running & nature that I love!

I took Tuesday & Wednesday as rest days. B The heat played a number on my body and I’ve been feeling sluggish all week. B Ran a slow 7 milers on the treadmill on Thursday in 65 minutes at 3 incline. B It was sweaty, it was hot and I wanted to quit. B I stayed because next time I’m running a race and its 90 degrees, I will be ready.