Castlewood

Tuesday was a cross training day.  I did an aerobic workout on my elliptical.  Then I did squats, lunges, planks and other types of torture.  I know that I have a good cross training workout when I really need a shower afterward.

Yesterday was Willow's first birthday!  It was also the coldest day that we have had in a long time.  It was zero with a wind chill of -25.  The news reporters kept saying you could get frostbite in 10 minutes.  I decided to exercise inside.

Today I needed to get outside.  Jim went with me to Castlewood.  I ran most of the Castlewood Cup course.  There was about an inch of snow overnight.  I kept the pace very slow so I didn't slip and hurt myself.  It was a warm 21 degrees when I ran.  It was great to get into the woods.  I ran 8.3 slow miles.  Jim ran 7.

Running with Jim

Today Jim surprised me by telling me he wanted to go on a 7 mile run with me.  The temperature was about 40 but with the strong wind it felt more like 25.  I wore a vest but wished I had worn a jacket.

The workout was 2 miles easy warm up (11:09, 11:05).  This was a nice easy pace for a warm up.  Then 3 miles at a faster pace (9:36, 9:26, 8:58).  This felt pretty good.  The course was rolling hills.  Then there were two miles of easy cool down (10:24, 10:31). 

My right foot and ankle has been bothering me off and on for a while.  This morning it was aching.  I took the warm up slow.  At one mile I was thinking about turning around and heading back because my foot hurt but then it loosened up and felt better for the rest of the run.

Half way through the run we ran into Kathy and Marti running toward us.  Who else would be out running on a windy cold day?

A Hike and A Run

Yesterday was a rest day so I took an 8 mile hike.  Today I took a 4 mile hike then I went for an easy 5 mile run with strides the last mile.

A cold but sunny long run

This morning I picked up Kathy and we headed to the Al Foster Trailhead for a 16 mile run.  It was 16 degrees when we started but the sun was shining.  It's the first sunny day we have had in a very long time.  We were dressed warm and felt comfortable.  Kathy has a fancy hydration bladder with an insulated tube.  I have a regular hydration pack with a plastic tube.  Hers froze, mine didn't.

The schedule said 16 or 17 miles.  We did 16.  When I got home and told Jim that he said, "Everytime you say two different distance, you run my legs off and make me do the longer distance.  Today you run short.".  I told him 16 miles is not short.

Easy run

Today it was cold but we accomplished an easy 4.4 mile run on the trail,.  "I'm not a runner Jim" joined us.  It seemed like we were running into the wind the whole time.  The wind seems to shift to do that to us.  We kept it slow and easy.

Willow Wednesday

Wednesdays I have my beautiful Granddaughter Willow.  She spends a lot of time playing on the floor.  I do planks and push up next to her. She weighs about 20 pounds.  I lift her and do squats while holding her.  It is a good cross training day.

Hill Repeats

Today's workout was 2.6 miles easy warm up.  Then I did 6 hill repeats.  This was .25 miles up hill then a 1 minutes rest and .25 mile down.  Finally I finished with 2.4 miles easy warm down.  This was a total of 8 miles.  Hill repeats are hard.  The uphill part is hard.  The down hill part is easy.  This is supposed to make me stronger.

Crosstraining

Today was a cross training day.  Strength and stretching.  Jim and I took a nice 4 mile hike on the trails.  I love hiking in the snow.

Cold Weather Makes Me Run Faster

Today was cold.  Jim suggested that I workout on the elliptical.  I wanted to go outside.

Today my plan was to run the Rock Hollow Trail.  The trail was in good condition except for the bridges which were ice covered.  I ran the trail and carefully navigated the bridges.  The temperature was 17 degrees.  On my legs I had Patagonia capilene tights with warm fleece tights over them.  Then on top I had a wool base layer, a second wool top and a light jacket.  I wore my Smartwool beanie and warmest Smartwool socks.  I wore Smartwool glove liners with fleece gloves over them.  When I got out of my car the wind was blowing and I was freezing as I was swinging my legs for warm up.  Once I started running I was very comfortable.  I had a buff around my neck which I pulled up over my mouth at first but then pulled back down.

About half way down the hill I had an urgent need for a bathroom.  I was going to run to the port-a-potties at the Al Foster trailhead but I didn't think I had time.  I hiked off the path and squatted behind a big tree.  Snow makes good toilet paper.

I ran fast because it was cold and I could get it over with quicker.  As I was running back up the hill it was snowing.  I really like running in the snow.  It is beautiful.  The snow started sticking which was making the trail a little slippery.  Last mile I slowed down to keep on my feet. 

I saw three people with dogs.  Two of the dogs had sweaters on.  I saw one bicycle rider.  Besides that I had the trail to myself.

It was a good run.

Pink Flying Pig Slug Sisters

Tomorrow was supposed to be the Wildwood Trail Half Marathon.  It was cancelled due to poor trail conditions from last week's snow storm and another storm expected to hit tomorrow.  Since it is supposed to rain, snow, sleet tomorrow I moved my long run to today.

I only know one person who I can text something like, "I am going to run 15 miles tomorrow, do you want to come with me?"  And get an answer like "Sure I can pick you up".  Not only does she pick me up she keeps me running for 15 miles and provides Gaterade at the end.  Any of my other friends would think I was crazy.

It was a good run.  The wind chill made it a bit cold when we were running into the wind.  We got it done.

Easy Run

This morning I spent time doing some exercised, planks and arm strength.  Then I went for an easy 4 mile run.  I did negative splits on each mile keeping the pace easy.  I ran in the subdivision because the trails are still a mess.  I am getting used to running in the cold weather.  I just layer up and go outside.

Comfortably Hard

Today plan A was to go to Route 66 State park and run.  After looking through web sites I could not determine if they were open and had plowed the snow.  I didn't want to drive there and not be able to run so I ran in the subdivision which had been plowed. 

Workout was:  2 miles at an easy pace.  In the cold weather it is very important to warm up slowly so you don't injure yourself.  I concentrated on running slow.  Mile 1 was 11:33 and mile 2 was 10:36.  Next were 2 miles at tempo pace.  Tempo pace is defined as comfortably hard.  My next 2 miles were 8:51 and 8:46.  They were hard but I don't know how comfortable.  This was followed by 2 miles of cool down pace 10:08 and 9:35.

Cross Training

Today I did cross training.  This involved burpees, squats, lunges, planks, push ups, step ups with weights, and other types of torture.  It amazes me that I can run for hours but one minutes of burpees leaves me gasping for air.  This will all make me stronger. (I hope).

Plan D - a little craziness

Monday I ran in shorts.  Today I ran in 10 inches of snow.

Before I was a runner I remember drive down the road and seeing people running in rain, snow, heat and thinking they were crazy.  Who would run in those conditions.  Now I am  one of them.  When you have to run you need to get it done.  When we were running at one point a man rolled down his window.  I just heard the word "crazy" before he rolled his window back up.  Maybe we are a bit crazy.

Plan A - go to trailhead in Valley Park and run.  I was told the trail was cleared.
Plan B - When I went to pick up Kathy she had a great idea to go to Route 66 state park.  We got there and the park was gated closed and nothing was cleared.
Plan C - Drove to Valley Park to do plan A.
Plan D - the trail was cleared for a quarter of a mile then snow covered.  We ran in snow trying to follow footprints of others.  It was a hard workout.  After about 5 miles we found a road that was cleared and no traffic.  We ran up and down that road until we had the eleven miles in.

It was not pretty but we got it done.  Temperature was around 32 but wind chill made if feel colder.
I was happy to have my slug sister with me.  It would have been a brutal run alone.

A cold Gaterade is quite refreshing even after a winter run.  When I got home I did some foam rolling and had hot chocolate and a warm bath.

Snow

We had at least 10 inches of snow.  This morning Jim and shoveled for 3 hours.  My Garmin keeps track of my steps.  Three hours on my feet shoveling and I only got credit for 1500 steps.  I considered that my cross training work out.

Fun with a running friend

Running with a friend is always more fun.  Today Kathy and I went for an easy 4 mile run.  It was on the Rock Hollow trail which goes downhill then back up.  It was at an easy pace so the uphill was not too bad although it was still hard.  We got the run in before the predicted snowfall.

New Shoes

Time for new shoes.  These are my new Ghosts.  I wore them today and they felt great!  Here was my workout:  2 miles easy warm up (pace 10:39, 10:03).  Then I did 6 times a half mile at what was suppose to be 8:40 pace.  Each interval had a 2 minute rest between.  My splits were between 7:51 and 8:25.  I need to work on pacing.  Then it was an easy 2 mile cool down.  These were (9:37 and 9:02) the last mile I threw in a few strides.  Much to fast for the cool down.  I felt good afterward.

It was 27 degrees when I was getting dressed.  I wore my medium thick tights, a light long sleeve, a heavy long sleeve and a light vest, hat, and gloves.  I felt warm enough.

This picture makes my ankles look huge.  I actually have skinny ankles.  It must be the warm wool socks.

Willow Wednesdays

On Wednesdays I have my amazing granddaughter here.  Today I did plank while she played on the floor.  I did squats while I held her.  After she left I did a workout on the elliptical and some strength.  My right foot/ankle is still not perfect.  Planning on running tomorrow.

Recovery

I am being extra careful about recovery.  Sometimes I feel a small twinge in my right foot/ankle.  I have been running pain free but sometimes afterwards I feel it.  Since I did a long run yesterday, today was stretch and strength.  I bought some X2U recovery compression socks.  I wore them all day. 

Long Run

Since I had a busy weekend, I moved my long run to today.  Jim went with me.  Here was the workout:  Total 14 miles, first 7 at a 3/2 run/walk, then last 7 at a 4/1 run/walk with the last mile being the fastest.  Do this on rolling hills.  Second 7 should be faster than first 7.  Jim ran the first 7 with me then his knee started hurting so he walked back while I finished the workout.

First 7 miles:  1:21:58      (11:42 pace)
Second 7 miles:  1:14:51 (10:41 pace)
Overall for 14 miles (11:12 pace)
Last mile:  9:35 pace

My legs felt very tired the first five miles.  I think they were reacting to my hill workout from Saturday.  Then I settled in and finished strong.  I have learned from the Boston Training Facebook Page that when you run the last mile of a long run the fastest it is called a Moley Mile.  Like Holy Moley I ran fast. 

According to my Garmin today's workout had 957 feet elevation gain over the 14 miles.  The entire Boston Marathon only has 783 feet elevation gain.  It also has 1225 feet elevation loss.  I am including hills in my training to prepare myself for both the ups and downs.

Today the temperature was in the 60s.  It was a shorts and t-shirt day.  I love shorts in January.

100

It is 100 days until the Boston Marathon.  I have hundreds of miles to run between now and then.  I have 100 days to prepare, 100 days to worry, 100 days to get excited.

We have a crazy busy weekend so I moved my long run to Monday.  Today I got up early to run.  Then I waited for the sun to come up.  I ran an easy warm up in the subdivision.  There is a big hill up to the subdivision then there are rolling hills once I am up there.  After an easy warm up I did some hill repeats.  I ran both up and down because Boston has both ups and downs.  I have not done hill repeats in a long time so I made sure not to overdo it.

Willow Day

Today I had my beautiful granddaughter, Willow.  On Willow days I get lots of arm exercise.  I lift a 19 pound baby multiple times.  I can do squats and lunges while holding a 19 pound baby.  I had a well woman check up in the morning.  I am happy to report that I am a well woman.  I went to visit my parents in the evening.  This left time for some stretching and strength training.

Indoor workout

This morning we took my slug sister to the airport so she could look at houses in Virginia.  Then we took a road trip to take down the in-laws Christmas decoration.  On the way home we went grocery shopping.  When we finally made it home I hit the elliptical trainer, did some weights, squats and planks.  Then it finished with stretching.

Day 2 - slug sister run

Day two of Boston training.  The planned called for either cross training or a slow easy run.  Any time I have the chance to run with Kathy I choose a run over cross training.  It was 32 degrees with a slight wind.  We ran 5 miles which were supposed to be slow and easy.  We averaged 9:52 miles which is too fast for a slow easy run.  I need to work on my pacing.

When I got home I did some foam rolling and easy stretching.  Need to stay healthy.

Today I wore tights, one thin long sleeve and one thick long sleeve.  I was comfortable.  I wore my Ghosts which are at the end of their life.  Right now I have 5 different Brooks shoes in the rotation:
Glycerin for long runs, Ghost for short and medium runs, Cascadia for trails, Ghost GTX for wet weather and Launch for short fast running.

New Year's Day

New Year, New Plan, New Goals.  Today I started officially training for Boston!  It is only 104 days away!  As I was reviewing training plans I was becoming overwhelmed.  It is a lot of work.  It is a lot of miles.  It is daunting.  I felt this way two years ago when I started training for Cincinnati.  I learned if you have to eat an elephant you feel overwhelmed.  But you eat it one bite at a time and get the job done.  Same way with marathon training.  You attack it one mile at a time.

Today was a workout day.  One mile warm up.  Then half mile repeats with a one minute rest between repeats.  Since it rained all day yesterday I thought the trails would be muddy so I went to the paved trails along Manchester.  The rolling hills are good for me.  It was hard but I did it.  Overall average 8:55.  The hardest part was getting out the door.  Once I was at the trail and running the miles flowed by.

It was 34 degrees and cloudy.  I had the trail to myself.  I only saw one other runner, one walker and one bike.  I wore tights,  Two thin long sleeves, a light jacket, hat and gloves.  I was comfortable.

This is the first New Years in several years that I have not run a race.  This morning we took down the Christmas tree and lights.  I didn't run until 3:30.

I am starting marathon training pretty healthy.  My hamstring, glut, shin, calf issues that I had in the past have heeled.  The only thing that I need to keep watch on is my right ankle and foot.  I tweaked it in the trail marathon.  It is mostly okay but sometimes I feel a little twinge.  I have been running pain free which is wonderful. I did my runner's yoga cool down and some stretching.