Recovery Run

Today we were scheduled for a recovery run. We usually do 5 or 6 miles at a normal pace on these days. Today was a little different. One of our crew couldn't make it to the long run on Wednesday and no-one should have to run 18 miles alone so we figured out a way to run as much as possible with her. 2 girls met up with her than ran up the canyon and I drove my car up to a parking lot and met them there and ran back with her. It ended up being about 8.7 miles today but it was a nice easy pace and I felt fine. Good times and good friends - that's why I love running.

Tomorrow we do a tempo run. 7 miles total with 5 at tempo.

18 Miles

Another all-time longest run for me. I did my normal routine. Lots of water the day before, half a banana, 2 endorolytes and a big glass of water before the run. I drank almost 60 oz of water during the run, did an AccelGel at mile 8 and Shot Bloks at mile 15. No cramping in the gut or my legs. Which is just so great!!! We averaged 9:49 min/mile pace. I had to stop to pee at mile 9.5 and somehow managed to run under 8:30 pace for a good half mile trying to catch up and it actually felt good to stretch out the legs a little.

I really need to get new shoes. Mine are old and worn down and I think that's why my left knee and hip have been hurting.

I did a recovery drink, lots of water throughout the day and a 10 minute ice bath after the run. I stretched several times throughout the day and this morning I wasn't too sore. It was nice to earn a rest day today and get to sleep in (although I woke up on my own at 6:30 and had to make myself fall back asleep).

Tomorrow - 6 miles easy pace

Speed Work - 7 miles

Today was a freakin' long tempo run. It was 7 miles total with 5 at tempo (8:40 pace). Mentally on a Monday morning I wasn't excited...thank goodness I was meeting some awesome girls to get me out of bed.

I drank lots of water yesterday and a big glass before the run this morning. I also took 3 endurolytes. At mile 3 (mile 2 of the tempo) I took 3 Shot Bloks to keep my legs moving. We finished the 5 miles at 8:30 pace (faster than we needed too - woo hoo). The last 1.5 miles we kicked it up to about an 8:00 min/mile which helped our overall pace.

My left hip (inside) was killing me when we first started then after about 1/2 mile during warm up I felt ok until we stopped at the end of our 5 miles at tempo. We walked for a few blocks then we when started running again my hip hurt so bad I could barely run. UGH!

This week we have our 18 mile run!

16 Miles

I can't believe it. I ran 16 miles this morning and I felt good. No cramping at all. WOO HOO!!! We took it nice and easy (avg time was just over 10 min/miles) which is exactly where I training says we should be.

I ate 1/2 a banana, took 3 endorolytes and drank water before I left. Took an AccelGel at mile 7 and Shot Bloks at mile 12. I drank 20 oz of water and 10 oz of Gatorade. This is the first time I haven't cramped up during or after a run. Yesterday I drank and drank and drank water until I almost floated away. (I think that helped too).

I was super late for work (10 am...oops!) so I didn't have time for an ice bath but I did ice both of my knees when I got home and drank an Accelerade recovery drink. Tonight I'll stretch and if I'm sore I'll take an ice bath.

I'm feeling good about the marathon. I know I have 10 more miles to run and couldn't do it today but I feel like I'm figuring things out and feeling better every run we do. We still have lots more long runs before the race. My next hurdle (besides running 26 miles) is to figure out my perfect outfit. I'm going for function, comfort and at least a little bit of sassy.

Tomorrow I rest then Friday we do our easy 4 mile run.

Tempo Run

Today for speed work we did a tempo run. 6 miles total with 4 at an 8:40 pace. After the warm up the first 2 miles was tough then once I got the rhythm it felt much better for the second half. We finished the last 200 meters pretty fast so we walked for a block then jogged back home. The run was tough but felt good.

Tomorrow: spin

Wednesday: long run 16 miles!!!

Long Run - 14 Miles

Today I ran the furthest I've ever run. I know I'll be hitting this milestone a lot for the next few months but it was still cool. It really sucked to run alone but at least the beach had lots of interesting people to watch and I had my iPod.

I ate a banana and took 3 endorolytes before I left with a big glass of water. I did an AccelGel at mile 6 and Shot Bloks at mile 10. I brought my fuel belt with water and Gatorade and alternated between them. I felt good on the run and never felt cramps or like I was going to bonk. I did have a few issues when I got home but for the most part my cramping was much better today. I made a big effort the past 2 days to drink extra water which I think helped.

When I got back I drank a recovery drink, more water and finished off my Gatorade. Then I went to find the kids down at the Bay and stood in the freezing ocean water up to my waist for a little while instead of doing an ice bath.

I feel pretty good and hopefully the long drive home won't make me stiff or sore.

One thing I am doing for sure is getting different bottoms for long runs. I am so chaffed it's ridiculous. No cute skirt for the marathon that's a 5K kinda outfit :)

Wednesday Workout - Speedwork

I did my speedwork at the beach on my own. It wasn't very motivating but at least it was easier than normal thanks to being at Sea level. The workout was a warmup then 3 speed miles with a half mile cool down between. I ran my first mile right at 8:00 the second at 7:55 and the third at 7:45. I slacked a little on the cool down and didn't do a full mile. :)

Surf City 5k

I ran my July run in Cali at the Huntington Beach 4th of July run. It was a great race. I finished in 23:29 (7:32 min/miles). By far my fastest time since High School. The elevation was sweet but it was hot and I ran hard. I felt a bit nauseated by the end :)

Today's Workout - Spin

I subbed for James today and taught a 1 hour spin class. That extra 15 minutes makes a big difference. We did lots of intervals today and my poor legs were still so tired from the long run yesterday - but I'm feeling much better now so I think it pulled a lot of the lactic acid out. Hopefully it will make me run faster in my 5K on Saturday :) ha ha

12 Miles

This morning we did our long run since it's a holiday weekend and will be traveling over the weekend. We started bright and early at 5:45 am. My biggest issue these days is my gut and how much it hurts on long runs. I did quite a bit of research online and here are some findings from the mayo clinic:

Often, simple dietary changes can help prevent runner's diarrhea:

• At least one day before running, limit or avoid fiber and gas-producing foods, such as beans, bran, fruit and salad. If you run every day, experiment to find a tolerable level of fiber. Otherwise, simply eat high-fiber and gas-producing foods after you run.
• At least one day before running, limit or avoid sweeteners called sugar alcohols — most often found in sugar-free candies, gum and ice cream.
• For three to six hours before running, limit or avoid caffeine and high-fat foods.
• For at least two hours before running, don't eat anything at all.
• Before, during and after running, drink plenty of fluids. Dehydration can lead to diarrhea. Avoid warm liquids, however, which can speed food through the digestive tract.
• While running, use caution with energy gel and energy bars. In some people, these products can contribute to diarrhea.
• If you're lactose intolerant, switch to lactose-reduced or lactose-free milk and milk products.

So this morning before my run I didn't eat and wore my fuel belt with 20 oz. of water. I drank lots of extra water yesterday afternoon and night. I felt good on the run and didn't cramp up at all during the run. I felt great all the way and strong at the finish. I did have some "issues" after the run but not as bad as my last run so maybe it's helping.

We ran it nice a easy around a 10 min/mile pace. I took 3 endurolytes before we started, did an accelGel (no caffeine) at mile 4.5 and shot bloks at mile 8. I drank all 20 oz of water. I forgot to drink a recovery drink and didn't have time to do an ice bath.

I'm feeling a bit tired and I'm sure I'll need to stretch really good tonight.