Last weeks recap

Okee dokee -- I really want to do this but not sure why I have so much trouble updating.  But I want record of the training down so I'll just do what I can.


Tuesday Tempo - (tuesday the 24th)
Planned -- 5 miles at mid-tempo pace which according to my book for me is 8.44  This is what I did:

Split	Time	Distance	Avg Pace
Summary	00:42:50	5.01	08:33
1	00:08:46	1.00	08:46
2	00:08:25	1.00	08:25
3	00:08:26	1.00	08:26
4	00:08:31	1.00	08:31
5	00:08:35	1.00	08:35
6	00:00:03	0.01	09:55

Seriously cool.  I think I did fantastic -- and was able to hold a fairly consistent pace which is hard for me.  Maybe there's something to this training thing.  

Track Interval Thursday - (the 26th)

Planned:  1200, 1000, 800, 600, 400, 200 with 200 rest intervals

Executed -- that was a hard run -- the 2.5 laps and the 2 laps just about did me in.  

Saturday Long Run:

Well, my book said 9 miles at HMP plus 20 secs -- that gets me in the low 9.30's.  However, running group was doing hill tempos so I wanted to go along with them just because it is more fun in a group.  So we went to Rancho -- ran 1 mile warm up -- did 4 miles of hill tempos back and forth up this 130ft incline.  Then did some small hill repeats.  Then one friend and I went and finished off with a 3 mile run -- of course mile one of that last three miler was roughly a 500ft climb which I had to walk about the last half.  But then we got a nice 2 miles back down.  

While I didn't get in 9 miles -- I got in lots of work out.  

Cross Training:

BIG FAT FAIL

Life sucks -- whatcha gonna do.  

The funniest thing is that the Run Less/Run Faster program still has me running more miles than I was last year during most of the training.  And then certainly more than I've been running this past rainy winter.  So just shaping myself up and running with plan and a purpose is a good thing I believe.  That said, I had ....

Holiday Monday Run

Of course it wasn't cross training but it was more miles -- and we'll see how well that bodes for me with tonight's tempo.  But we had a fantastic run out at Sawyer Camp.  It is an out and back so we did 5 miles out to the top of the dam and then back in.  Was just going for an easy run and the times say easy but my body said hard.  

I'm fairly certain my body said hard because I'd spent Sunday afternoon from about 2pm until after 9pm sitting by my friends pool drinking wine.  Thus friend had fantastic run and I felt like I should have died.  But honestly, I don't feel bad today and that is improvement because until recently 10 mile runs were still knocking me out for a couple of days.  

Oh oh oh -- breakfast was at Bucks which is always good.  

Anyway, as I'm looking at this whole training season to build a nice base for next year's marathon training, I'll cut myself a little slack on the cross training.  But but but...I will get better.  Just need to sleep more so I'm not so exhausted.

Another problem for another time.  

So today is Tempo Tuesday -- we'll see how I do on tired legs.  The plan is one mile slow/easy, three at short temp which, if I remember correctly is 8.30ish for me, and then one easy mile.  As long as the stupid weather holds out (Rain and thunderstorms?  Really?)

That's it for last week.  

View Splits

Water

Note to self -- it really is getting warmer out so be sure to take water on your 5 mile neighborhood tempo runs.

Gah.

I think one of the single hardest things for me to get with this running thing is to stay hydrated.  I just can't seem to do it.  And it impacts runs when I decide to run dehydrated.  Which is often.  Or like yesterday, I start out fine and then mess it up because I forgot to bring water.

My motto needs to be Drink More Water.  Maybe I should have that printed on a t-shirt or something.

Joplin, MO

Two years ago I didn't even know this place existed but the company I've worked for since about that time has a small facility there.  Our support team (the ones who support the product), some sales people, account managers and assorted admin.  Less than 50 people.  Thank goodness they've all been accounted for.  I know of one, however, who has lost his home.  I was told today how eerie it was and how one of my coworkers didn't want to leave her house as she was afraid they wouldn't let her back into the neighborhood.  We've all seen the pictures by now.  Unbelievable really.

I take back all my fussing about the california weather.  I just wish I could help.  

Weekly update

It is 8pm and I'm all ready for bed.  What a weekend!  I'm exhausted but I guess that is what happens when one rolls in around 2.30 am.  Geeze.  But it was all fun and that is what counts.

Doing the happy dance for a 3 day weekend next weekend.

So I did all right this week with running:

Tempo -- called for 2 miles easy, 3 miles short tempo pace, 1 mile easy
  Check -- great run.  Was able to do a bit better than suggested times - not that I intended to but that is what happened

Intervals -- called for 6 x 800
  Check (mostly) -- group was doing 4 x 800 so I just did that.  One lap into my 5th repeat is when I almost took down that little one and it shook me up so I bagged it.  We were doing conditioning anyway so was just going to join the group.

Long -- 10 miles
  Check (mostly) -- modified.  Was trail running so targeted 8 and we did 7.5.  Was totally happy with that -- figure a 1000 ft elevation gain overall compensated for lack of miles.

I wish I could show the elevation changes from my garmin -- haven't quite figured out how to just that but it shows the ups and downs.

Also did one day of conditioning and one of XT -- not in a groove with the XT yet.  Usually like to do that early in the am but that is difficult to do after an evening run...still trying to work that one out.

Pretty good week running wise --  

Crash

I almost took down a 5 year old last night -- it would have been dramatic and neither one of us would have made it out unbruised but luckily I was able to avoid the crash and we both survived.

But..... why oh why oh why wasn't she being watched by her parents.  There were a bunch of kids last night at the track who were all over the place, even the two left lanes that are marked 'running'.  This is a very populated track but it all seems to work most of the time but one thing it is not is a play ground. I've never seen this many kids there before (and they were little ones) and honestly it is difficult enough to dodge the adults but the kids?  Impossible.  The are incredibly unpredictable.  

So as I was doing one of my fast laps and I was on one of the straights, this little one decides to race me...which was fine.  She kept up with me for half the straight pulling ahead of me and then runs right immediately in front of me and comes to a complete stop.  I actually scream (and I'm not a screamer) as I put my hand on her head to help me make the change to try to go around her while telling her never to stop in front of someone ...but I'm not sure she understood how close we were to a complete wipeout.  Duh, of course she didn't -- she was 5 (or thereabouts).  But it sure unnerved me.  It really isn't my goal to take down 5 year olds -- no matter how annoyed I am by them at the time.