30:45 second run/walk ratio
1:22:17 hours
5.41 miles
15.2 minutes/mile
A short five mile recovery run today, a week before the half marathon! It is supposed to rain all day today, and snow tomorrow, so I figured I might as well just go out there and do it in the rain. I got lucky, though and managed to hit a break in the rain for most of my run. It started misting during the last mile or two, but not heavy, and it was not terribly cold, so I managed with no problem.
Temperature was around 48 F and cloudy but humid. Wore base layer, leggings, short-sleeved shirt and my zipper jacket. I thought I might get cold, but I didn't. I brought along one GU just in case, but didn't eat it. I had hot chocolate this morning before my run. I was a bit hungry while I ran, but had plenty of energy so I didn't worry about it.
My right hamstring is still giving me a slight twinge when I start out, but once I get warmed up, it's fine. I noticed on my cool-down walk that I was holding my right leg stiff while I walked. Don't know if that's a result of the sore hamstring or possibly the cause of it, but I tried to relax my leg. Will have to watch that during the race.
I bought a new Amphipod race-day belt to use for the race and tried it out today. It has clips to hold the bib, which I tried out with the bib from Long Beach, and it works nicely -- holds the bib in place without pins or messing with trying to figure out where to put it on a tee-shirt. It has one big stretchy pocket in back -- they say you can put all your stuff in one pocket, but still leaves the problem of cramming everything in so tight that when you pull something (like phone or GU or handkerchief) out to use, you risk pulling something else out along with it and losing it. So I put my little extra pouch on the side to hold GU, ID & card key, and handkerchief, and the phone can go in the big pocket in back. The belt itself is soft and stretchy so it fits snug without being tight and is very light. I like it, it will also work well for short runs where I don't need a water bottle.
I did one midweek run this week, on Thursday, and exercised for 30 minutes with my WiiFit Plus on Tuesday. So, not quite two runs, but close. Will have to make extra effort to get two runs in this coming week -- it's supposed to snow tomorrow and possibly Monday, so I might have to drive to the park to run on Monday, but as it's my last week before the race, I want to make sure to get those runs in.
Saturday, January 30, 2016
Sunday, January 24, 2016
Week 15: Fourteen miles
30:45 second run/walk ratio
3:49:10 hours
14.49 miles
15.8 minutes/mile
My last long run before the half marathon! I ran on Sunday this week instead of Saturday, because it was supposed to (and did) rain Saturday. Despite the rain, it was actually colder today -- around 37 F when I started out at 10 AM, up to 41 F now. But I wore my cold weather gear -- base layer, long leggings and long-sleeved tee-shirt, wool socks, hoodie, cowl, hat and gloves -- and didn't feel cold at all. Even though I've brought gloves along on cold days before, this is the first time I've actually worn them. Kept my hands much warmer for the first couple of miles. Don't know why I haven't used them before. Took them off at about four miles to eat my first GU and didn't need them after that, but it was nice to have them up until then.
Had hot chocolate this morning, and three GU along the way -- at around 4, 8, and 12 miles. Was a bit hungry, but still had energy and didn't slow down much over the course of the run, so I think I have conquered my nutrition problems. I finally decided that trying to be completely vegan just wasn't working for me, and this week I ate fish twice and cheese once and I feel much better! I wish I could keep vegan, but it seems I just can't eat enough food to keep my energy up and my reserves strong, at least not without protein supplements, and I kept forgetting to make protein drinks and just not wanting that much food. So it's back to tuna fish and occasional cheese. Also, my stomach didn't get upset today, which I think is partly due to eating smaller amounts but more nutrition-dense food.
I did manage finally to do my two midweek runs, plus a half-hour walk. I really needed them, I think. My right hamstring was sore after last week's run, even though it was only four miles, and the short runs helped keep it stretched out and limber. I think I was lengthening my stride too much on the uphill sections last week -- I found that my hamstring was still a little sore going uphill on this run. I didn't want to slow down but I tried to remember to shorten my stride when running uphill and it seemed to help. I think as long as I don't strain it any further I'll be fine for Surf City.
I've been using the 30:45 second run/walk ratio since starting training for this race, and it's worked well. Haven't had any problem keeping up with my run intervals, and I think I've been able to keep up a slightly faster pace by running a bit more than with the 20:40 second interval. I'm going to keep it for the half marathon, and possibly try bumping up to 30:30 for the next race.
I was hoping to keep my pace a little closer to 15 minute miles, but I do see that my previous 14 mile runs in the last year have all been over 16 minutes, so at least I've shaved a bit of time off. If I can keep up this time in the half marathon, I'll still finish in under 3:30, which is the time I'll need for the OC Half Marathon, the next race on my schedule after Surf City.
Pretty pleased that, despite the weather, I've kept up with my training and am ready for Surf City! Just one more 5-mile run, and I'm off to Huntington Beach!
3:49:10 hours
14.49 miles
15.8 minutes/mile
My last long run before the half marathon! I ran on Sunday this week instead of Saturday, because it was supposed to (and did) rain Saturday. Despite the rain, it was actually colder today -- around 37 F when I started out at 10 AM, up to 41 F now. But I wore my cold weather gear -- base layer, long leggings and long-sleeved tee-shirt, wool socks, hoodie, cowl, hat and gloves -- and didn't feel cold at all. Even though I've brought gloves along on cold days before, this is the first time I've actually worn them. Kept my hands much warmer for the first couple of miles. Don't know why I haven't used them before. Took them off at about four miles to eat my first GU and didn't need them after that, but it was nice to have them up until then.
Had hot chocolate this morning, and three GU along the way -- at around 4, 8, and 12 miles. Was a bit hungry, but still had energy and didn't slow down much over the course of the run, so I think I have conquered my nutrition problems. I finally decided that trying to be completely vegan just wasn't working for me, and this week I ate fish twice and cheese once and I feel much better! I wish I could keep vegan, but it seems I just can't eat enough food to keep my energy up and my reserves strong, at least not without protein supplements, and I kept forgetting to make protein drinks and just not wanting that much food. So it's back to tuna fish and occasional cheese. Also, my stomach didn't get upset today, which I think is partly due to eating smaller amounts but more nutrition-dense food.
I did manage finally to do my two midweek runs, plus a half-hour walk. I really needed them, I think. My right hamstring was sore after last week's run, even though it was only four miles, and the short runs helped keep it stretched out and limber. I think I was lengthening my stride too much on the uphill sections last week -- I found that my hamstring was still a little sore going uphill on this run. I didn't want to slow down but I tried to remember to shorten my stride when running uphill and it seemed to help. I think as long as I don't strain it any further I'll be fine for Surf City.
I've been using the 30:45 second run/walk ratio since starting training for this race, and it's worked well. Haven't had any problem keeping up with my run intervals, and I think I've been able to keep up a slightly faster pace by running a bit more than with the 20:40 second interval. I'm going to keep it for the half marathon, and possibly try bumping up to 30:30 for the next race.
I was hoping to keep my pace a little closer to 15 minute miles, but I do see that my previous 14 mile runs in the last year have all been over 16 minutes, so at least I've shaved a bit of time off. If I can keep up this time in the half marathon, I'll still finish in under 3:30, which is the time I'll need for the OC Half Marathon, the next race on my schedule after Surf City.
Pretty pleased that, despite the weather, I've kept up with my training and am ready for Surf City! Just one more 5-mile run, and I'm off to Huntington Beach!
Saturday, January 16, 2016
Week 14: 1 mile + Magic Mile + 2 Miles
30:45 sec run/walk ratio
1:03:49 hours
4.38 miles
14.6 minutes/mile
14.30 min Magic Mile
Good run today! For some reason, I had 5 miles on my schedule, but it turned out to be a 4-mile run. Not that that was a problem! It was a little warmer today than it has been, about 48 F, so I didn't wear the base layer, just my long leggings, long-sleeved tee-shirt, and zipper jacket, and that was just about right.
For once, my stomach wasn't wonky, so I think that really helped. I felt good the whole way. I had a cup of coffee and a cup of hot chocolate (made with soy milk, two heaping spoons of cocoa, and a teaspoon of honey) before my run. I didn't get started until noon, but I didn't get hungry, so I think the cocoa is a good before-run food. Maybe the protein powder is hard on my stomach. I didn't used to ever eat anything solid before or during a run. Or maybe I've just been having a hard time lately with stress and lack of sleep and such. Today I was in a pretty good mood and slept well and for once wasn't worrying about one thing or another, so that could be it, too. Anyway, good run.
I still haven't been doing my midweek runs, but I should be able to resume this week. The snow is gone from the driveway, and it's mostly dry enough to run on. The front section is still muddy, but I can either run on the grass beside it or just go back and forth on the non-muddy part. Only three weeks now until the race, so I want to get back to doing the midweek runs to keep my legs limber.
1:03:49 hours
4.38 miles
14.6 minutes/mile
14.30 min Magic Mile
Good run today! For some reason, I had 5 miles on my schedule, but it turned out to be a 4-mile run. Not that that was a problem! It was a little warmer today than it has been, about 48 F, so I didn't wear the base layer, just my long leggings, long-sleeved tee-shirt, and zipper jacket, and that was just about right.
For once, my stomach wasn't wonky, so I think that really helped. I felt good the whole way. I had a cup of coffee and a cup of hot chocolate (made with soy milk, two heaping spoons of cocoa, and a teaspoon of honey) before my run. I didn't get started until noon, but I didn't get hungry, so I think the cocoa is a good before-run food. Maybe the protein powder is hard on my stomach. I didn't used to ever eat anything solid before or during a run. Or maybe I've just been having a hard time lately with stress and lack of sleep and such. Today I was in a pretty good mood and slept well and for once wasn't worrying about one thing or another, so that could be it, too. Anyway, good run.
I still haven't been doing my midweek runs, but I should be able to resume this week. The snow is gone from the driveway, and it's mostly dry enough to run on. The front section is still muddy, but I can either run on the grass beside it or just go back and forth on the non-muddy part. Only three weeks now until the race, so I want to get back to doing the midweek runs to keep my legs limber.
Saturday, January 09, 2016
Week 13: Twelve and a half miles
30:45 sec run/walk ratio
3:23:05 hours
12.92 miles
15.7 min/mile
I thought about waiting until tomorrow (Sunday) to do my run this week, since the weather is supposed to be marginally warmer and clearer, but decided it wouldn't make that much difference and went ahead and ran today. I started at around 11 AM, when it was partly sunny and almost warm, around 46 F. I wore my base layer, heaviest leggings, long-sleeved tee-shirt, and running hoodie. Also wool socks and running hat. Didn't wear gloves, neck scarf, or beanie, but I brought them along just in case. Didn't need them at all at first -- in fact, I got warm enough that I took my hoodie off for a while. But after a couple of miles, I got cold again and put it back on.
The weather grew colder as the day went on, clouding over and even raining a little bit. Temperature was around 41 F by the time I finished. But by then I was pretty well warmed up and it didn't really bother me. I brought three GU and ate them all -- at 4, 8, and almost 12 miles. Also had a protein drink before I started out. I didn't feel like it lasted me as long as it usually does -- probably the cold sapping my energy. But I did feel strong the whole way and didn't think I slowed down much if any at all at the end.
I am a teeny bit disappointed in my pace, but my stomach's been wonky all day, and that probably slowed me down a little. It's not a bad pace, anyway. Still under 16-minute miles, and would get me across the finish line of the half marathon in about 3:25.
Still haven't been able to get my midweek runs in. This week, I was working on installing a new wall heater, since my furnace died, and was so tired from that that I had no energy left for running. Guess I got my exercise in, anyway.
Getting closer to the marathon! Couple more short 5-mile runs and one 14-mile run to get in before race day. So far, even though it's been cold, the weather hasn't been bad enough to actually stop me from getting my weekend runs in. Even if something made me miss my 14-mile run, at this point I could still run the half marathon, so I guess you could say I'm ready.
3:23:05 hours
12.92 miles
15.7 min/mile
I thought about waiting until tomorrow (Sunday) to do my run this week, since the weather is supposed to be marginally warmer and clearer, but decided it wouldn't make that much difference and went ahead and ran today. I started at around 11 AM, when it was partly sunny and almost warm, around 46 F. I wore my base layer, heaviest leggings, long-sleeved tee-shirt, and running hoodie. Also wool socks and running hat. Didn't wear gloves, neck scarf, or beanie, but I brought them along just in case. Didn't need them at all at first -- in fact, I got warm enough that I took my hoodie off for a while. But after a couple of miles, I got cold again and put it back on.
The weather grew colder as the day went on, clouding over and even raining a little bit. Temperature was around 41 F by the time I finished. But by then I was pretty well warmed up and it didn't really bother me. I brought three GU and ate them all -- at 4, 8, and almost 12 miles. Also had a protein drink before I started out. I didn't feel like it lasted me as long as it usually does -- probably the cold sapping my energy. But I did feel strong the whole way and didn't think I slowed down much if any at all at the end.
I am a teeny bit disappointed in my pace, but my stomach's been wonky all day, and that probably slowed me down a little. It's not a bad pace, anyway. Still under 16-minute miles, and would get me across the finish line of the half marathon in about 3:25.
Still haven't been able to get my midweek runs in. This week, I was working on installing a new wall heater, since my furnace died, and was so tired from that that I had no energy left for running. Guess I got my exercise in, anyway.
Getting closer to the marathon! Couple more short 5-mile runs and one 14-mile run to get in before race day. So far, even though it's been cold, the weather hasn't been bad enough to actually stop me from getting my weekend runs in. Even if something made me miss my 14-mile run, at this point I could still run the half marathon, so I guess you could say I'm ready.
Saturday, January 02, 2016
Week 12: Magic Mile plus three miles
30:45 sec run/walk ratio
1:04:37 hours
4.38 miles
14.8 minutes/mile
15:04 min Magic Mile
Heh, my Magic Mile was slower than my overall pace. Partly because it was an uphill mile, and also because I was already in a run interval when the Magic Mile started, and it starts with a run interval, so I ended up doing an extra-long run interval and tiring myself out. Anyway, no matter, it was a good run, under 15 minute miles overall and I felt good, if cold!
It was another cold one today. Temperature was around 41 F, slightly warmer than last time, so I didn't wear my neck scarf or hat, thinking my hood would be enough. But it was cloudy and windy and felt very cold. Took about two miles to really warm up, but after that I was fine. (Next week is going to be interesting -- right now the forecast is for rain Monday and Tuesday, then snow Wednesday through Saturday. Sunday is supposed to be clear and sunny, so if the park's not too buried under snow, it should be okay to run then, but who knows? Until today, they were saying snow just on Thursday and Friday, so by the time next week rolls around it might be something different again.)
Still having trouble getting my midweek runs in. There's still snow on the driveway, and where it's not snowy it's muddy, so running here at the house is out. I can't seem to get myself in gear to drive anywhere else to do a 30-minute run, and the days just slip by without me doing anything. Must resolve to try harder. Only five weeks away from the race now and I want to be ready for it!
1:04:37 hours
4.38 miles
14.8 minutes/mile
15:04 min Magic Mile
Heh, my Magic Mile was slower than my overall pace. Partly because it was an uphill mile, and also because I was already in a run interval when the Magic Mile started, and it starts with a run interval, so I ended up doing an extra-long run interval and tiring myself out. Anyway, no matter, it was a good run, under 15 minute miles overall and I felt good, if cold!
It was another cold one today. Temperature was around 41 F, slightly warmer than last time, so I didn't wear my neck scarf or hat, thinking my hood would be enough. But it was cloudy and windy and felt very cold. Took about two miles to really warm up, but after that I was fine. (Next week is going to be interesting -- right now the forecast is for rain Monday and Tuesday, then snow Wednesday through Saturday. Sunday is supposed to be clear and sunny, so if the park's not too buried under snow, it should be okay to run then, but who knows? Until today, they were saying snow just on Thursday and Friday, so by the time next week rolls around it might be something different again.)
Still having trouble getting my midweek runs in. There's still snow on the driveway, and where it's not snowy it's muddy, so running here at the house is out. I can't seem to get myself in gear to drive anywhere else to do a 30-minute run, and the days just slip by without me doing anything. Must resolve to try harder. Only five weeks away from the race now and I want to be ready for it!
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