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September 30, 2013

6 days to tc 10

 It's safe to say that I've been focused on other things besides running this past week, but with the TC 10 Mile looming, it's time to seriously consider my options. 
 

I tried running yesterday for the first time in 10 days. Verdict: Not good. I ran 5 miles at a normal pace and felt pain in my Achilles for most of it, but kept thinking that it would loosen up. I iced when I got home, but in the hours post-run, even walking was painful. It feels okay today, but I think "racing' the TC 10 Mile on Sunday is out of the question. I would like to at least run it, but I'll see how the rest of the week plays out.

One thing I haven't tried yet is taping my ankle. I've used KT Tape in the past for knee pain, which seems to help, so I'm hoping that will be enough to at least get me to the start- and finish- next weekend. 


September 26, 2013

a sunday in september...

For those of you that I am not friends with on Facebook, and to those don't follow me on Twitter or Instagram, I have some news... 


Needless to say, I've been preoccupied with things other than running. Back to regular programming next week. ;)

September 20, 2013

happy weekend

Hello, friends, and welcome to the end of the work week! This has been a near run-less week for me, as I still am experiencing some pain in my Achilles. I tested it out again last night on the treadmill for 1.25 miles before I hit a yoga class. I can manage a slow jog without pain, but anything resembling a normal pace is just not going to happen. 

Because I have no idea how long I'll be out of my running shoes- and with this kind of big race coming up- I immediately went online and ordered a one-piece suit so I can start to log some pool time.


Bonus: The suit was on sale! 

(source)



And now a collection of the most random LINKS

Great resource! 6 trails to run in the Twin Cities.

Did you hear? Kara Goucher drops from NYC.

I love exploring abandoned buildings so I found this to be fascinating.

Hate public speaking? Try this trick.

Doing this:  How to cook bacon in the oven.

Cue the tears: Dad surprises his son at football game after 9 months in Afghanistan.  

Have a great weekend! 


September 18, 2013

psa: when testing out an injury...

Consider this my Public Service Announcement for the week: When testing out an injury that has kept you from running for several days, do NOT run an out-and-back. In accordance with Murphy's Law, your injury will not start to hurt until you are literally the farthest away from your starting point. (In my case last night, that was 2.5 miles away from my car.) 

Seriously. 





September 16, 2013

dns but set a new pr

I didn't race this weekend. 

On Friday night I went for a shakeout run, and my legs felt like lead during some pick-ups. Not a race-breaker, since it's not uncommon for my shakeout runs to feel horrible, only to have amazing races the next day. But still, it was a mental roadblock, and I resolved to get out of my head and let my body handle it.

Then, while jogging a cool down on the way home, I tweaked my ankle in some soft dirt. I ran the rest of the way home on it, but it definitely hurt while climbing the stairs to my apartment. My resolve to run was diminishing with every step. 

When my alarm went out at 5:45  the next morning, I shut it off and laid there weighing the pros and cons of running. 

And then I rolled over and continued to sleep until 8:45, a new sleeping in PR.

I didn't run the rest of the weekend, so instead of my highest mileage week this training cycle, it was my lowest, a whopping 15 miles total. I won't run today, either, but will likely try tomorrow, if everything feels okay. This weather is mocking me.

September 13, 2013

happy weekend

This week has flown by! Usually weekends mean sleeping late, lazy brunches, and relaxing. I was lying in bed this morning, trying to think of the last time I slept past 6:00 a.m., even on a weekend. It's been WEEKS. Unfortunately, this weekend won't cut me a break on that, with the 10k tomorrow and a long run for Sunday. Thankfully the cooler weather means I won't have to get up quite so early, but it's always nice to get it out of the way. 

Enough whining from me, let's look at LINKS!

This quote is very true for me. 
(source)

According to Jesus, in the hierarchy of spiritual acts and activities, love tops them all. Move over virginity, church attendance, group dating, morning devotions and crucifixion jewelry. Love is the new king of the mountain.


A really great obituary

Interesting: a fashion show with dresses made from Subway wrappers (FYI: this "healthy" fast food option puts azodicarbonamide in their bread. Eat real food instead.)

Hope you have a lovely, relaxing, and sleep-filled weekend! 


September 12, 2013

tc 10 mile training update

Sorry I've been MIA this week. I've been exhausted this week, coming home after work and crashing. This morning's run was my first time running since Sunday. I know!

Anyway, this came in the mail on Monday.


The TC 10 Mile is a mere 24 days away and I'm having a heck of a time gauging where my fitness is. There are days when maintaining and 8 min/mile on a long run feels so hard, and other times the pace on my watch reads 7:3x and I feel like I'm barely working. The weather has played a role, no doubt. I hit another forty mile week last week and this week will be my highest week- 45 miles- before beginning to ease back down.
So what's a person to do when they want to test their fitness without wearing themselves out? Enter a race of a shorter distance.
(source)

On Saturday I'm going to run the 10k at race effort (though without a taper) to see if my legs have a sub 1:12 in them for the 10 mile (meaning I need to run around a 7:10 pace). With that as my goal, the McMillan Running Calculator tells me I should be able to run a 10k at 43:05 (a 6:56 pace). Honestly, that sounds impossible to me right now, and it very well might be. But often times my head gets in the way of my legs, so I figure I'll give it a shot. 

No matter what, I'll likely walk away with a new 10k PR.

September 6, 2013

happy weekend

You guys. Here's the thing about Friday's during a short week: we're all happy it's Friday but our workload is like whoa whoa whoa, sister, there's still more work to do. Or maybe it's just me.

This weekend is filled with fun things, including a wedding on Saturday, followed by an early morning long run on Sunday so I can cheer for the runners in the City of Lakes 25k at 8am! Are you running it?

And PS- Thanks for all the wonderful advice on my last post! Super helpful!

Let's look at LINKS

I went to the Wednesday Workout this week and my quads are screaming! Join me next week?

Landscapes made out of food. I would live in 6, 7, or 15.



This article about running by feel was really helpful. 
But running by feel takes practice and experience, as you have to learn the proper feel of the workouts and races and how to judge how much you have left in the tank.  Staying in the moment becomes about pushing appropriately for the stage of the race or workout you are in, rather than nail a certain split. 




Have a wonderful weekend!

September 5, 2013

a big problem

ouch

This is what's happening every time I run: two extremely painful chafe marks underneath my sports bra. Notice that these marks are actually below where my sports bra lies, meaning my bra (and boobs) must be moving that much when I'm running. 

The bra I'm wearing is Moving Comfort's Juno bra and it's been my go-to bra for my last three purchases. Usually this type of chafing signals that it's time for a new one but I just bought this one. 

I've tried body glide, tightening the straps, loosening the straps, and finally resorted today to turning it inside out, which is a trick I read on Sarah OUaL's blog. Clearly it didn't help.   

I'm at a loss. Girls with girls, what bra do you run in? Has this ever happened to you?

ETA: If you're seeing this post twice, it's because I changed the title of it. I was getting a lot of traffic from Russian porn sites (true story) and it seems like this was a popular post. Sorry to disappoint, no porn here. 

September 4, 2013

so you want to be a runner

I have a few people in my life that have recently started running. This is my Favorite Thing. Because I love running and will talk about it any chance I get. Because runners are the greatest people ever. Because if everyone ran, the world would be a better place.

First, let's define run: 
Run: Move at a speed faster than a walk, never having both feet on the ground at the same time.

To be a runner doesn't mean you have to run a 6 minute mile or a marathon or own a Garmin. You're a runner if you move at a speed faster than a walk. Sounds easy enough, right? Right... Kind of.

bill and al love running
source

While I am a firm believer that anyone can be a runner, there are some things you can do to ease the transition from non-runner into runner:
 
Go to a real running store and get fitted for shoes. They'll look at your feet, have you roll up your pants and watch your ankles while you walk/run, all to figure out what shoe type to put you in. Running in the right shoe will lower your risk of injury by providing you with the right support for your foot/body.

Set a goal with a time frame. Is it to run a 5k in three months? A marathon next year? Generally, the loftier/longer the goal, the more time you'll need to (safely) achieve it. Whatever it is, write it down. This will serve as motivation when you hit the "why am I doing this?!" wall. 

Create a plan. Training to run a mile is a lot different than training to run a marathon. Use the internet, running books, or the runners in your life as resources for creating a plan. There is no shortage of training philosophies and plans out there. Do the research and find one that works the best for you.

Start slower than you think you need to. This applies to your pace, the distance you attempt your first run out the door, and the number of miles you think you need to run in a given week. Ease into it.

Find other runners.  It's easy to skip a run, or a week's worth of runs. Finding someone to stay accountable to can help give you the motivation to stick with it.

Improve your running by doing things that everyone else skips. Drills. Warming up and cooling down. Stretching. Just do it.

I sometimes go back and read my training journals from when I first started running, when I used to run with a stopwatch in my hand, then go back and drive my route for the mileage. Lots of things are different now (like not wearing cotton socks!) but the sense of accomplishment I feel after finishing a run hasn't changed. I sincerely wish the same for you.

Go run!