Back In The Saddle

The last time I ran with Kenyan Way was back in mid-April but this morning I returned to my happy place.

I went with just 8 miles and damn I had forgotten how hard it can be.  Yes I've run on my own up to that mileage recently but when you're alone you don't feel any pressure.  You can be a slacker if you want.  When you are out there with a bunch of others, you push yourself just a bit more.

Or maybe a lot more.

Anyway, I walked a few times, especially on any inclines because I could feel the pull in my piriformis and I have to be patient.

We'll go for 9 next week and hopefully will make my goal of being back to 10 miles by July 1.  I may be  in Nebraska next weekend, and if so, I'll do my long run up there.  The temps in the mornings are mid 50's to 60 deg so that would make me very happy!  The altitude is above 4000ft so not sure how that will affect me...


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Then it was Reebok CrossFit time at Luke's Locker at 2pm.

It was inside in the empty space next to Lukes, but there was no AC so don't even think we caught a break.  It had just rained, and the sun was gonna peek out and that just made the inside feel like a steam room.

Good stuff.

Crappy cell phone picture.  More decent ones in another post.

It was a "Fight Gone Bad" style WOD, but instead of wall balls and rowing, we had pullups, burpees, air squats, box jumps and kettlebell swings, rest (each station for 1 minute before moving on to the next).  Additionally it was a shortened sequence, 3 rounds instead of 5.  Still just coming off my injury, 3 rounds was enough for this girl.  Especially after running this morning and only eating a teensy bit of food (my bad; just not hungry).  Until now of course.

Each session today was limited to 30 people and most of the ones in my group had done CF before; only a handful had not.  I was happy that I tried the pullups (with a band) because I haven't been able to do them as it irritated my back too much.  Today I was able to do them as long as I had my right leg in the band and not my left so that all the work was on my right side as I was kipping.

I did not count my reps for this WOD since it was shortened and I just wanted to focus on form and not reinjuring myself.

I will have a lot more photos later, but right now I need food.  :)

More, More, More...How Do You Like It? More, More, More

The last long run with Kenyan Way (Spring session) was today, with the Summer session starting in a couple of weeks.

I really didn't know how much I was going to do, but ended up just doing 8 with KW.  For some reason when I got the 2nd water stop I wasn't at 4 miles yet, so I ran down South, or was it North, until my Garmin beeped for 4 miles then turned back.

Hot and humid was the same name of the game this morning, but at least there was a strong wind (never a headwind though) that kept it reasonably OK temperature wise I suppose. 

I will more than likely keep my Saturday runs at 8-10 miles, more like 8 from here until time to train for my half marathons (since I am cancelling the one I had coming up in June).  If I hadn't been signed up for Austin this weekend, I doubt I would have kept running those 10milers on the weekends like I have been.

I am completely enjoying all my other physical activities, and the balance is just right.  It took me a bit to figure it out, how to balance it all and not be freaking out about not running enough, but now I can relax even more which has been my goal all along.  I have some duathlons coming up, possibly a triathlon or two, and I just can't get enough CrossFit.  

I love how it makes me feel, the things I can do that I have never been able to do, nor thought I could, and most importantly how my body is reacting to it.

I caught a glimpse of myself in a store window while running our route yesterday and yeah, I'm pretty darn golden with what I saw.  Now to improve upon it...  :O)

So after my run, stopping to get my iced coffee (still no Diet Coke!), came home, showered, put on fresh clothes and hit up CF for the 9am session.

I had to take a picture of the WOD because there was no way I was going to remember the WOD and it wasn't posted on the website. 


Had it been I am not sure I would have shown up for the beating I saw on the board when I got there....

Really?  Ugh.  Really.

Thankfully when its a 'buddy WOD' you and another person SPLIT the workout.  So the coach suggested that to make it 'easier' we each run 400 to start (that = 800m) then split up the rest into what would = 6 rounds, then run the final 800 in the 6th round.

While it did make it more 'bearable' it was brutal and I was like wtf am I doing here after a long run?  And thinking back we should have just run out mile at the beginning and be done with it, because after all the rest running another 400m each was brutality.

I know that seems weird, but seriously, you try it :) 

Total time:  29:36 
Anytime a WOD takes over 20 min to complete, you know its an ass kicker.  Good grief I hope I don't see this one again for quite some time!

 

After that, it was on to Skyline CrossFit to watch 2 of our coaches and 2 of our peers do a BRUTAL CrossFit competition...

This was 2 of our coaches after the 3rd round.  The bodies did indeed hit the floor.  Good grief there were some BEASTS at that competition.  Amazing to watch!

Today they opened the gym for what they call 'open gym' where you can go and just do whatever.  There is a suggested WOD, or you just do one of your liking or practice whatever skill you want to work on.

I practiced a bit of everything but mostly just worked on my kipping (with no band of course).  The kipping (the swing) is muy importante to even begin to do a kipping pull up.  Without a proper kipping, its just not going to happen.

We were there an hour and a half, before I had to leave for food.  I was worn the F out.  Practiced double unders, snatches, kipping, and pull ups (of course I still need a band on the pull ups, but pull ups always are a benefit).  Threw in some butterfly squats, some burpees, and then thought it was a good idea to carry a 25lb plate around the block (300m).  Um.  Doh.  That shit is hard and you can't rest it on your head and if you stop to rest you have to get into a full squat and keep holding the plate.

After that I was donezo.

Can't wait to see what tomorrow brings!!!

Another Kenyan Way Long Run with a Side Order of CrossFit

Saturday

10 miles with Kenyan Way

Nice 64 degree morning for a change, and probably the last one we have until September or October!

I wanted to be done and over with, so when I got to base I just waited long enough for the Garmin to find a satellite (which doesn't take long with the Garmin 610!) and took off with the written route in my pocket. 

I was a bit apprehensive going out alone, but since I was only about 15 min ahead of the group start I figured it wouldn't be too long before the faster groups caught up to me.  It actually was around mile 3 or 3.5 before they did and at a perfect time too because I had come to a dead end and wasn't exactly sure which way to go to catch onto the street of the same name on the other side of the high school.

I wanted to make certain that I had a nice even run so I had set the Garmin to run/walk intervals today since I didn't know if my right leg as going to give me problems (it didnt by the way!).  I would run 7 min (keeping it at about 10:20 pace), then walk for a minute.  Took a Gu at the mile 5 water stop and turned out to be perfect along with only water (I still haven't had any Gatorade or other sports drink since October!)

A near perfect 10 miles, and worked out just like I wanted since I had plenty of juice left in the tank to make it to CrossFit!

Since its a holiday weekend, they decided to only hold one class today and one class tomorrow.  And not early either, but at 11am.

I had plenty of time to do a few things before heading over, and since I had run 10 miles I knew I was going to arrive during the warmup since I didn't feel the need to do a warmup on top of my run.  :)

There were actually 2 mini-WOD's today.

WOD #1

7 minute AMRAP (as many reps as possible):

5 burpees

7 push presses (45lb rack for me)

10 pull ups (band assisted for me)

I ended up doing 5 full rounds, plus an additional 5 burpees before time was called.

WOD #2

9 Hanging Squat Snatch

50 DU's (or 150 singles)

7 Hanging Squat Snatch

50 DU's (or 150 singles)

5 Hanging Squat Snatch

50 DU's (or 150 singles)

3 Hanging Squat Snatch

50 DU's (or 150 singles) 

I had never seen, let alone ever done a hanging squat snatch, and once I saw it, I knew I needed to practice the move with the bar only before adding any weight whatsoever which is exactly what I did with the 15lb bar.

Then I added on 10 lbs for the majority of the workout before adding on another 10 lbs to finish it out.  Before the WOD started, J (coach) came over and told me that my jump was good but to keep my feet in and hip width apart.  I kept wanting to spread them a bit farther after the jump, therefore I wasn't able to squat low when I raised the bar overhead.  Once I got that, then I felt much more comfortable and thankfully it was before the time started for the WOD.

I finished in 10:38 and that included 600 singles of jumprope!  I really really really need to go to the box early a couple of days to work on double unders, so that I can quit this single under crap! 

Here is a video of the Hang Squat Snatch

 

I'm sad I can't make it to CrossFit tomorrow but the only class is at 11am and I need to be leaving my house at that time to head north to the familia's for Easter festivities!  Food, swimming, washers, and badminton!  I don't know if my gym is even open tomorrow to where I could put together my own CFWOD, so I am just going to do a short run in the morning instead.

Make Mine A Double - Kenyan Way with a CrossFit Back

A bit cooler this morning, but the fog was so, so, so dense!  And when I left the house my phone read 98% humidity, and I felt every bit of it.  It actually felt like it was misting, but it wasn't.  By the end of the run my hair was completely soaked as if I had just gotten out of the shower.  No lie.

It was nice to come back to base when some of the faster guys were back and see a lot of shirtless boy wonders.  Not as nice to look as the guys at CF, but nice nonetheless.  :O)

The route was a familiar one, 10 miles and always with the usual options to add on, but when I had gotten the email on the route, I knew that it was going to be a 'morning of decision' as to if I would do the whole route or 8 miles of it.  The deciding factor would be what the WOD would be on our CrossFit box web page.  If it was one I was interested in doing, then I wanted to make sure I had time to run, come home for a bit and make the 9am session.

It indeed was one I wanted to do, plus I always love seeing my peeps at CF!  I swear they make it so fun even in the worst moments.

So 8 miles it was, and I did so much better this week than last.  Eating dinner the night before clearly helps :)  Average pace: 10:22 and a negative split.  Happy.

Came home afterwards, took my aminos and shook up my protein drink, chugged it and headed on over to CrossFit.  I had decided I wasn't going to do the warm up since my run was my warmup as far as I was concerned.  Glad I did too, because the warmup is what they call "Old School Blacktop" and its a freaking killer.  No.  Thank.  You.  I did that the first night of CrossFit On Ramp and I thought 'shit.  I'm going to die the first night and its the warmup'. 

WOD:

4 Rounds

90sec Max Clean and Jerk (135/95) (I used 35lbs, but its obvious its time to move up to 45lbs)

Suicide Sprint (front, left shuffle, right shuffle, backwards)

90sec Max Wall Balls (30/20#) (I only saw one girl use the 20lb ball; the rest of us used the 14lb ball)

90sec Max Double Unders (I still haven't mastered double unders, but today was the first day I was able to do my singles without the little extra hop I was putting in there, so double unders are within reach!

120sec Rest  

Repeat the above 3 more times.

Count total reps completed for your score (I have NO IDEA what my score was because I lost count somewhere in the middle of the first round and it wasn't important enough to me to inhibit the workout to try and keep count)

Core stabilization:  30 floor wipers (max weight)


Afterwards came home and showered AGAIN, then headed out for a hair appointment.  Cut it ALL off.  
Short, short, short, short!  Love it!

Weekend Update

What a whirlwind of a weekend!

I was thankful (at first) that there was no bad weather in the forecast for Saturday since it had been a while since I had had a long run out on the roads.  

Of course it sucked that it was 70deg at 6am, and high humidity.  I am not ready for Summer yet!!!  Yes I know that in the  Summer its usually 80deg at 6am, but still.  It had been a long time since I've run in craptastic SE Texas weather!

I had made plans to run with M, who I hadn't seen in quite some time and we had a LOT to catch up on. 

The route thankfully was Rice/Hermann because its loaded with new construction along the way which means an abundance of bathroom opportunities which would also prove to be in my favor.

Another thing that hadn't happened in a long time was me having stomach issues.  I had to stop 4 times which really did a number on my head having to stop so many times.  Coupled with the fact that because I wasn't hungry on Friday night, I didn't eat dinner.  Another big mistake.  I should have made myself eat something but I didn't.

I still managed a 10:40ish pace (which didnt include the stops) for 10 miles.  I was just frustrated.  And I spent too much time yakking along the way, and that usually isn't a good thing for me.  I still enjoyed the time with M, but overall the run was crappy (no pun intended), and I was happy for it to be over.  M pulled away from me as we hit the Shephard bridge, and she went up the dirt side while I went up the sidewalk side.  I was also thankful for this because as I was running up Memorial, off in the distance on the other side, I noticed a familiar gait of a runner, and was relieved that I didn't have to come within even 5 feet of them.  Sure looked different, that much I could tell, even from across the 4 lanes of road that divided us.

After coming home, taking my BCAA's and a quick protein concoction, I rested before hitting up UC for the CrossFit St. Patricks Day Beer WOD.  So much fun, loads of pictures taken which I will upload into another post.

Today I hit up UC again at noon instead of going to the gym (soooo boring to me now!), and took on the challenge of "Karen".  I thought since it was a re-do of the weeks CFG challenge (150 wall balls, 90 DU's, 30 MU's in 12 minutes) that I was going to be able to stop after 12 minutes.  This was not the case.  R and J made me keep going until I got to 150 Wall Balls.

I started out with a 40c row (4:06), and cooled down with another 40c row (4:37).

I have expressed my hatred for Wall Balls enough here, and I went because of that very fact.  I wanted to face the challenge to see how many I could get in those 12 minutes.  

I ended up doing all 150 as I said and it took me 13:55 (14lb ball).  I started out with 20 at a time, then dropped to making it through 10 at a time, then about half way through I went to getting through 5 at a time before taking a few seconds to bring my heart rate back down.  I was the only girl to show up today, and W and D were the only 2 attempting the challenge (they did theirs in 9+ minutes before moving on to DU's).  Both of these guys are in grrrreat shape and even they were struggling, but obviously still miles ahead of me, but when they were done, stood there and cheered me on to the finish!  

Love my CrossFit compadres!!!

I will probably only run tomorrow (KW Hills) as even now my biceps are killing me, but we shall see.  Tomorrows WOD isn't posted yet....  :O)

A small part of the St Patricks Day CrossFit competitors

Rain Delay

I signed up weeks ago for the Bayou City Classic 10K.  However once this week rolled around, I wasn't all that enthused with running it.  With my new CrossFit workouts, my running has been slacking.

Sure I am still getting 25+ miles a week done, but my body is generally beat up and I hadn't run more than 6 miles at a time in 2 weeks.

I really needed a 10 miler under my belt.  

I went and picked up my bib yesterday still not sure if I was going to do it or whether or not I would run with Kenyan Way instead and get my 10 miles.  Or run 10 miles with BCRR on Sunday and still do the 10K.  

Having to deal with the downtown parking AND the fact that it was going to be bad weather, I just didn't feel like messing with it.  So I didn't.

I made the decision last night, texted a friend that I would be at KW at 6am unless it was raining.  Then I would just sleep in, and run on the treadmill.

Yes I said 'run on the treadmill'.

The awesome thing about not having a plan, no training on the refrigerator, and just not a care in the world kind of attitude, I can do whatever I want, when I want.  All I need is to maintain 10-13 miles for long runs each weekend and I'm good for the next 2 months.  I have a race in April but really nothing I need to really train for other than just to finish.  Then I can start training again for a speedier time for the half marathons I have coming up in the 2nd half of the year (first one is at the end of June).

By the way, I took Thursday completely off and ran 6 miles yesterday.  I can't remember the last time I ran on a Friday.  Usually Fridays are my rest day.  Oh well, like I said, no plan.

So when I woke up this morning, it was indeed raining and I just went back to sleep.  It was going to be a long morning on the treadmill.  I thought the gym opened at 8, but apparently it opens at 7 on Saturdays and I was a bit irritated.  I would have been there at 7, ran, and still be able to make the 9am CrossFit session.  They only have 2 sessions on Saturdays, so I was SOL.


When I went upstairs there was another woman from KW getting on the one next to me, and we chatted for a bit.  She said she actually had done a 22 miler on the treadmill before.  Ugh.  And I thought I was going to have a rough time of it.


My plan was to play my 10K playlist twice through, which is about 2 hours worth.  The treadmills aren't calibrated worth a crap, so I set it on what felt like my normal KW long run pace (10:30) and started running.  I had my water bottle, a gel (just in case), a magazine, my phone and the big screen TV in front of me set on The Today Show that I knew would be playing for the next 2 hours.


I was golden.


I ran for 1 hour and 45 min and called it a day on the treadmill.  Honestly it wasn't as bad as I thought it would be.  The most I had ever done on a treadmill before was about an hour and 15min I think and that was a LONG time ago and it sucked.


Once I was done with that, hair soaked through and all, I got on the rower and did 1000m which took me only about 5 and 1/2 minutes (down from 6min just 2 days ago). I wasn't really pushing it, just kind of an easy go with the flow kind of rowing if you will.  Then I went downstairs and did ab's.  One of my friends was coming in as I was going out and she wanted me to do the 10am spin class, but I had to pass.  I don't know that I could have made it through that.


The thing about CrossFit is that now I don't feel like I've done a workout by just running.  I need to add on to work other muscles as well since really the only muscles I am using while running is my calves and my core which I have been very aware of now while running.


I felt really strong and good while running today, so I am calling it a win.


At least now I know I can do the distance/time on a treadmill if I have to again.  Hopefully the weather will cooperate next weekend because I would really like to get a long run done on the roads.

Weekend Wrap Up

When the alarm went off on Saturday morning, I most certainly did not want to get up to do the KW long run.  I just felt really tired, and the only thing that got me up, out of bed and out the door was a nudge and the thought of having to do it on Sunday.

It was about 50deg so it was cool out but that did nothing to help my motivation where generally it would have.  The route this week was an initial 8 mile loop (one of my favorites through the Heights) and if you needed more you added on accordingly.  Since I have a plan of no plan (first time in YEARS I havent had a printout of my monthly KW schedule on the fridge), I was just going to do whatever.  I got in 1 mile before starting with the group and then proceeded to do the route.

It was a very light morning people wise, with a lot of folks running at Conroe for a Boston marathon training long run/route, and with even more doing the Rodeo Run 10K later that morning.  I hate hate hate that race for so many reasons, but mostly the crowds and the 'type' of runner that does it.  It had 15K this year (a record) and ugh.  So glad I got that one out of my system after doing it twice in my early running years.  Coach won masters though! (32:xx) So fast.

My run was less than stellar and even before I started I knew I was going to take it nice and easy and just do the mileage.  My average pace was 10:46 with a big negative split which is always a plus.  I don't know if I was just overly tired from CrossFit still, but it felt difficult.  I also took it a bit slower because I had plans to run with a friend again on Sunday morning.  She just lost her mom a couple of weeks back and she requested a girl talk/run.  I knew I wanted to do about 5-6 with her and I didn't want my legs too tired from my Saturday run and also working an 8 hour shift on my feet afterwards.

Mileage = 9

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Fast forward to Sunday morning.  Alarm goes off at 5:30 with a meet up time scheduled for 6:30 for a few miles with a dear friend going through a very difficult time right now having just laid her momma to rest a week ago.

It was colder out this morning (41) so I put on a long sleeve, with a pair of shorts, ate an apple and caught the first 15 min of the early morning local news before I was about to leave the house and my phone let me know I had a text.

She was cancelling.  She had had a rough day yesterday and just felt really tired and wanted to stay in and rest.

While initially I was a bit aggravated, I then remembered not so long ago having gone through the same exact thing and the stress and emotions that goes along with having to bury a parent, my aggravation quickly went away.  I didn't feel like running alone (still dark out), so I just put on some pajama pants and decided to relax until the gym was due to open.  I figured I would take the opportunity to put in a good hour of boot camp/CrossFit kind of workout on my own to tax the muscles a bit going into my first real week of CrossFit.

I worked a bit of circuit before hitting the free weights for some deadlifts, lunges, box jumps, clean and jerks, squats and thrusts.  I also did the assisted chin up bar, but with a lot more resistance (nice to see improvement! and CrossFit is completely the reason why).  Also when on a few of the circuit machines I had to up the weight from my last session on those things as the weight I was doing previously just felt too light.  Nice!  Beastly strong!  :O)

I actually had a bit of ouchy IT band thing going on yesterday, so its probably best that I didn't run again today anyway.

Additionally, it was actually good to not have gone out to run so early, as by 9:20am I had done 2 loads of laundry, got my breakfasts for the week done, went to the bank, gone to the grocery store and worked out hard for an hour.

A very productive Sunday morning indeed!

Splurged a bit at the grocery store with some fresh scallops to make for my Academy Awards viewing!  Along with roasting fresh brussel sprouts and a bit of whole grain pasta.  Looking forward to that for sure!

It's going to be an experiment this week, working in CrossFit with KW and running in general.   I think I have it figured out (at least in my head), so hoping it all comes together!

CrossFit (On Ramp) - Week 2 - Day 1 (aka Day 5)

Been a while huh?  Well Saturday morning when I woke up a few times before the alarm went off, it was raining each time.  Then when I woke up with the alarm it was raining harder.  As I checked the radar I knew that we were in for some terrible storms and also knew that KW would be cancelled.

Sure enough, not even a couple of minutes later my phone beeped with a text message from KW that the long run had indeed been cancelled due to storms approaching the area.  Note:  Kenyan Way now gives its members the opportunity to register for text updates such as weather, cancellations, change of venue and general notices.  So cool!

So I went back to bed but was repeatedly woken up with the thunder, lightning and torrential rain.

Saturday ended up being an unscheduled rest day since I was scheduled to work at the store.  Otherwise I would have at least run a few later in the afternoon on the treadmill more than likely.

So fast forward to Sunday morning and me waking up early to go run with BCRR on their normal Sunday morning 10 mile route through RO.  It was much colder and MUCH windier than on Saturday.  Additionally, I had worked on my feet the day prior for over 9 hours and my legs were not in the best shape.

Just to cut to the chase:  10 miles.  Cold.  Windy.  Dead legs.  Not a happy camper, but it got done.

Today I went and ran 5.5 miles on the treadmill sometime around lunch.

Then on to CrossFit....

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We started with a one mile warm up run, at which I ran in 8:56, even passing the owner/coach, but I am sure if he had been 'racing' he would have easily beat me.  I even stopped once to tie my shoe.

Then they demonstrated the 'thruster' which is sorta like the push/press and the Sumo deadlift, but with a bit of a 'hop' which a lot of the girls I noticed during the WOD were not doing it right, therefore making it easier.  Yes, I'm competitive, and if you are going to do it and count it, then do it right.

I didn't do it Rx as I used the bands for assistance on the pull ups, but at least I didn't use the rings (soooooo easy)

WOD was for time:  21 reps of thrusters, move to pull ups, do 21.  Then back to thrusters for 15, pull ups=15, then 9 of each.  Boy weight was 65lbs, girl weight was 45lbs (and shit, 45lbs is heavy, especially once you get to the 2nd round).  I had to stop and rest a couple of times before starting again.  I wanted to make sure my form was right, and resting for 20 sec or so was just necessary.  Once I got to the 9, I honestly didnt think I was going to be able to finish the thrusters.

 As you can see my time was high for the girls, but My and I were the only 2 girls that did the entire workout with the pull ups NOT using the rings.  Some of the girls tried the pull ups but then would jump down and go to the rings.  I tried the rings before and if I had done the rings I would have had about 2 minutes off my time...easy.  I am very pleased with my time considering that by the time I got to round 3 (9 of each), I could barely do the thrusters past the first 5.  I was...dying.  I wanted to just quit so badly, but the coaches are really good at making me believe I can finish.  And I did.


 In this video, you can see a few people setting up in the bands, and a couple of guys doing it Rx (which means as prescribed); then you see Britney coming over and doing the rings.  The only thing I see wrong in this video is that the girls, for the most part, don't bring their chin completely over the bar.  The swinging of the legs is allowed as that is what gets you over the bar and this is called a Kippling (sp?) pull up.

We finished up with a Tabata of core stabilization at the end, Good Mornings and flutter kicks.  Ugh.

My forearms are going to be so sore tomorrow from those pull ups...

Time for ibuprofen. 

10 Mile Run For Sherry Arnold

A couple of weeks ago word started spreading through the running blogs and on SUAR's Facebook page about a woman who had gone out for a run before heading to work, and never returned.  Only her running shoes were found. 

SUAR had a bib done for runners all over the world to print out and wear on February 11th in honor of Sherry as they ran or walked a half mile or a 50K.

I've had a couple of icky moments out on the roads when running alone, and I am about as paranoid as one gets, but to be in a small town where everyone knows everyone, no one locks their doors and you go out just like you would any other day...to have evil unwillingly take you?

I haven't run alone in the pre-dawn hours for quite some time now.  After the last scare I just couldn't bring myself to walk out into the dark and run by myself.  Yes I know that bad people are out at all hours of the day, however I certainly feel much safer when its light out, and I have even altered my routes to make sure that I am in well occupied areas.  And thankfully where I live now there are so many runners and bikers that I feel much safer when I am out.



Anyway, not to get up on that whole safety while running alone soapbox, but ...

So Saturday morning the alarm went off and for the first time in a while, I didn't want to get up.  But I knew that Sunday was going to be COOOOLD and I didn't want to ruin my whole day by having to do 10 miles on my own.  So up up up...

Got out the door and off to base.  Since I got there a bit too early, I went ahead and ran a couple of miles there at base before doing the route (which was a 10 mile loop).  I turned around at the 2nd water stop and headed back (for the 8 miles I needed).

It was still a bit colder than I thought (37deg with a 29deg feels like with the wind), but still glad I went with shorts and a long sleeve.  A couple of times my thumbs got cold (outside of half hand cover and sticks out through the thumb hole of the long sleeve Lulu Run Swiftly tops), but I would just readjust by putting my thumbs out of the thumb holes and pull my sleeve over for a bit and then it would be fine.

Another reason I opted to do the 8 mile portion was because, and this hardly ever happens, I was glad for this route back in an area where there is usually NO air or wind and makes it incredibly stuffy.  But today it was a Godsend.  The winds were blocked and I was able to just stay cool and get a big time negative split with my final mile coming in at 9:50 (overall pace for 10 miles was 10:20).

I thought about Sherry Arnold a lot.  And I also thought a lot about my friend who lost her mom on Friday, just the day before.  She passed on the 10th of the month, just like my momma.  We are coming up on a year now since momma passed away (March 10) and while I think of her at least once a day, its becoming more and more prominent in my thoughts as the 1 year anniversary approaches.

I miss her so much.

Rainy Days and Saturdays

Kenyan Way was going to have an extra long run Saturday yesterday so I was excited to test the leg out on a solid long-ish run all on pavement.

I knew that there was rain forecasted but was hopeful that the storms would hold out for just a couple of hours.  When I went to bed it was pouring rain, but again, still hopeful.

I woke up slightly before the alarm went off and I could hear that it was indeed either raining, or had just stopped because I could hear water going through the gutters outside one of my bedroom windows.  I got out of bed, looked outside and it was just sprinkling, so I turned on the TV, but the cable was out.  Damn.  I went ahead and got dressed, shoes on, iPod in a ziploc before booting up the computer.  When I went to the local news site, I could see that indeed a 'cell' had just passed through but it looked to be on its way in the opposite direction of our route.  I was looking at the Metro H radar and could see something off in the corner so I broadened the radar search and oh Lordy.  Then as I refreshed the screen, I could see another little cell heading towards our area. 

It was then I could hear the rain coming down just a bit harder and I knew that since I was going to do at least 8 miles that there was no way my slow ass was going to be able to beat this rain since it was still 45 min away from the start time of 6am.  I walked out on the porch, saw lightning off in the distance...

It was then I made the call to just bag the Saturday run altogether and thank goodness I did!  Within an hour we were getting pounded by rain, thunder and lightning.  I took off the running clothes, put my PJs back on and slipped back into bed with the sound of pouring rain to sing me back to sleep.  When I woke back up at 7:30 it was still storming, even more so, and I thought man, I would be out there probably drowning in that crap! 

When I got to work a couple of the girls had indeed ran and are much much faster than I am and they said it was horrible.  They got hit on the way back from Rice and even had someone stop and ask if they needed help it was that bad.  KS said at one point, due to the way the roads are on that route she was running through water halfway up her calves.  Plus it was hot yesterday morning, so that made it even worse. So glad I stayed in.

I knew that I would have to make the miles up today and even though we were scheduled for more rain I was hopeful to get in a long run before or in between.  I didn't get out to run until close to 9am.  It was about 45deg (thank you cold front!), windy and overcast but the radar gave me the all clear.

I had a route in mind that would put me at 8 miles, had a few water fountains along the way but 98% all pavement.  Which is what I wanted to really test out the IT band.  I was just hoping that I wouldn't get a rain shower, as it was indeed a bit cold with that wind.  I had put on a long sleeve, shorts and wore my earband due to the wind and so glad I did.  Was glad I had the long sleeve too.  Normally a short sleeve would be better, but not today, again due to the wind.  Thankfully the route I had mapped out in my head would only put me straight into a headwind for the last mile home.

Once I got back to my turning point to head home, I was feeling so good, that I decided to just go straight, and take the long way home to add on another mile for good measure. 

I am pleased to say that the run was just what I needed for my confidence in the injury department.  All the running on the treadmill, stretching and core work seem to have paid off in spades. 

Once I got home I was on such a high!  I did manage to stretch a bit though just to be on the safe side.  So glad I decided to add on that mile too!  A solid 9 miles and I'm a happy girl indeed!  And no pain in the IT band!  Woo-to-the-hoo!  3 weeks to the day since Houston Marathon, and all is well!  At least it SEEMS to be!

Then I tackled last nights El Tiempo leftovers with a vengance!  I was starving!

Tomorrow I start back with KW on the Spring training, so Mondays mean hills.  I am going to have to be certain to stretch before and after as hills can aggravate my IT band and I know this.  But I am anxious to get back to speed training for the races I have in March, and plus it does wonders for some serious fat calorie burning!

Now its time to get ready for some football! 

Katie Bar the Door...

Today was my last "long" run before the Houston Marathon next Sunday...

I ran 10.48 miles at a 9:45 pace.  It was stupid but I did it anyway.  It was warm (60) and a bit humid (but nowhere near what it was last weekend, I don't think).  I was in the groove and even though 3 miles of it were at Memorial Park (a surface that normally slows me down), I wasn't phased by it today for some reason.

I had foot numbness but not the entire run and that gives me a bit of cautious optimism.

Once I had 2 miles left, I tucked in behind 2 girls that I know that are 4-4:15 marathoners, put my head down and ran.

Today, I ended up going in to work, on a technicality.  I thought I was working, so last weekend I turned down the chance to go to the Texans playoff game today.  Then on Monday I saw that I wasnt working but the ticket was long gone, so yesterday I called to see if they needed me and they did as one person gave her 2 weeks notice and they just let her go.  So it worked out.

All day I kept waiting for the back pain and more foot numbness but it never came...sure it hurts a little, but nothing that I can't manage.

I still worry though about next Sunday.  Is it worth it for what it might do in the week or weeks afterwards?  I don't know.  Right now I feel pretty darn good about going out there, starting, and finishing.

Which brings me to my next thing:  A couple of weeks back when I ran the 20 miler, and I actually ran with someone the whole way (CB) AND we knocked it out of the park...well after we both thought about it, when we have run together its always been good; better than good actually.

So CB was at LL today and I broached the topic of  us meeting up on Sunday morning and doing this thing together...we both have a few aches and pains, and we both run about the same pace and we apparently run well together and the best thing about that is neither of us talk!  :O)  I told her that since I am off on Friday I would stop by LL, we'll assess how we're feeling and make the final decision there, but I am pretty certain (like 99.9%) that CB and I will be doing this thing together one week from today.

We both agree though that if one of us has to fall back, the other keeps going.  We won't sacrifice.. :O)  This takes a lot of pressure off of both of us ... I hate agreeing to run with anyone and then feel the pressure to perform outside of my limits on any given day.

And as of right now the forecast looks to be in our favor...praying that for once in my life I am dealt a good hand in the poker game that is marathon!

Drop and Give Me 20

The holiday is over and even though things are quite back to normal (still off work until Thursday!), I'm up early (also quite normal) so figured I would jot down this past Saturday's long run.  What isn't normal is that I'm enjoying a nice hot cup of coffee made on my new Keurig single cup that I got for Christmas from my sister (along with over 100 Kcups! Won't need to buy coffee for quite some time either!)

I went into LL on Friday to pick up my check and say Merry Christmas to everyone (also scored a $25 gift card to Starbucks!).  CB was working and while we were chatting she asked if I was running long with KW and of course I said yes.  CB and I run roughly the same pace (she is also a multi-time Ironman), we talked about pace and we decided to run together.  I told her that my past couple of runs had been under goal marathon pace and that I really needed to dial it back and we decided that 10:40 would be our target.

I must say at this point that early on Friday I began sneezing.  Not just any sneezing but sneezing 5 times or more each time and it was an all day affair.  I don't know what was going on; I didn't feel bad, but with each sneeze I was worried about my back (also not feeling all that great on Friday).  Finally late afternoon I took 2 allergy Tylenol and of course that just made the sneezing stop but then my head was all clogged.  I Vicks'd up and drank Theraflu around 9pm hoping that it wouldn't suck when the alarm went off at 4:15am (we had decided to start the route at 5am since Coach was going to have all the water stops up for everyone wanting to start early).

When I got up I didnt feel awful but I also didn't feel great and I always get a bit nervous when I agree to run with someone.  We also had the threat of rain (100% chance), and I sure didn't like that at all.  It was a bit windy and 46 deg when I walked out the door.  I wore a long sleeve Lulu and a pair of speed shorts and hoped for the best.

When I got to base, tried to go to the bathroom (also not cooperating) and then CB arrived.  There were a lot of folks already there so evidently a lot of others had the same idea.  With it being Christmas Eve and the threat of rain, we all wanted to be done and be done early.  We also apparently were having the same 'issues' that morning so we knew up front that some pit stops along the way were inevitable.  :O)

In my head I knew that if something went wrong I could bail at 10.5 or even just go to 15 and then re-group and try for 20-21 on Monday/Tuesday since I was off.

We started out and the first mile came in at 10:27.  Already too fast.  I will just go ahead and say it now, but there was only ONE mile that came in at 10:40 and that was mile 6 which was right about where we started to get rained on (every other mile was between 10:15 and 10:30, with one mile being under 10).  We pulled off under a tree so that I could adjust my Shuffle up under my chin to keep it somewhat dry.  Thankfully the rain only lasted about 10 min before it stopped and we were very, very happy!  Of course we knew that at any minute it could just start coming back down again.

We didn't intentionally run what we were running and many times I looked at my watch and we were too close to 10:05/10:10 and I would slow down and then she would slow down.  We did have a couple of stops but they came at the right time so that we both capitalized on the location of a porta potty, with me only having to pull off to pee once behind a dumpster.  Keepin' it classy right?  Hey when you gotta go, you gotta go!

Something to also note here I guess is that I haven't had Gatorade on any runs in what seems like forever!  I have made do with only water and Gu's.  On todays run, since I didn't eat as much as I should have on Friday, I brought 4 Gu's and used every single one.

It wasn't until we had come around Hermann that I started to feel the effects of all that pounding on my back.  We started off and I told her I was taking the short way back around Rice and would just end up with 20 and that I was fine with that (as opposed to the 21 mile route).  Mentally I just couldnt handle those 2 miles around Rice at that point and my head needed to know we were on the downslope and on our way back to our cars, our heaters and warm clothes!   While it wasn't excessively cold, my legs were indeed numb for basically the whole route and I was ready for warmth!

I took my last Gu with 3.5 miles to go, one last pit stop (thank goodness for new construction in University!) and thats when we ran into DP and and on his turn around he caught back up with us and the 3 of us ran back in together.  I let them get a bit ahead of me but I was never more than 30 yards from them and I just kept it at the 10:30 pace I was running at that particular time.

Once we got back to base, Cyndy took off and DP and I ran the long way back to our cars just to add on a bit and I was done! done! done!  TS walked by as I was adjusting things in the car and he and I stood around and talked for a bit, then it was off for home.  As I was turning into my garage the skies opened up and the rain came pouring down...oh sweet sweet timing!  From that point on until Sunday morning it rained and rained and rained...and we sure needed it!

A short nap after the maintenance dude fixed the heater and I was off to the fam's!

You know since August, I have run so many damn 20+ milers (with a full marathon thrown in there) that its obvious to me that the way I recover from them is nothing short of awesome for me.  I ran Chicago, recovered, booted back up to 21 miles for Dallas, dropped to the half due to weather, and then ramped right back up for Houston.  I never felt sore (just a bit tired) and was able to partake in the festivities like nothing had even go on that morning.  Even on Sunday morning, getting up and heading out again it was like I hadn't run 20 miles the day before.

My back is a bit ouchy today, more than I would like, but I'm gonna go do a few miles on the treadmill today and get some weight work in as well.  I am convinced that all that I have been doing has got to be the reason I have been running as well as I have.

I cannot believe Houston is less than 3 weeks away.  I just hope that the weather cooperates and that so does my body on race day.

I think a movie double feature is on the docket for today...or maybe just lazing around...who knows and more importantly...who cares!  Its vacation!!!

Hope your holidays were merry and bright!!

Kenyan Way and Merrrrrrrrrrrrrrry Christmas!!!

Last long run done!  Just over 20 miles at average of 10:27 pace.

A little rain, but it mostly held off until I was almost home and was soooo thankful!
Full write up later...right now I need the damn maintenance man to get here as my heater is broken!!  And of course I need to get ready to head to the fam's for Christmas Eve celebrations!

Taper time!  Again!

Kenyan Way 'Long' Run - 13 miles

Nice cool morning, but a bit windy.  Thankfully part of our run was through RO, the place of no wind no matter what.  :O)  It was pretty running through there this morning with a lot of folks leaving their Christmas lights on.  Those rich people sure must have some high electric bills during December!  I wish more of the people left them on though.  There were a lot of homes that you could tell had lights and decorations but must turn them off when they go night-night.  :)

I somehow walked out of the house this morning with no Garmin?  Unheard of, but I definitely did it and didn't even realize it until I took off for my first few miles around base before starting with the group.

My back yesterday was quite ouchy, so I was worried for this morning and when the alarm went off it was still a bit ouchy, but bearable.  Once I started running it eased up thankfully and I never really felt much of it unless I was on a down-slope (there are a few on this route). 

Since I left my Garmin at home, I just got in the 4hr group and decided to hang on as long as I could, knowing that they would be running faster than the posted training pace.  I had to step it up this morning due to the fact I had an early hair appointment in Sugarland (couldnt get a later one!).  I am not sure where I ended up in the mix, but figured I was either with the 4hr group and by the end was with the 4:15 group.  I knew early on that I should not try and keep up with them, but did until about the 1/2 way point mostly because once we came out of RO the wind was a headwind and got in right behind 2 girls in the 4hr group and drafted until we switched directions :)  which was about just over a mile or so, then I just backed off a bit.

Its several hours later now, and my back is feeling pretty darn good.  My foot never went numb through the whole run which is always a good sign, so I am feeling cautiously optimistic.  My plan is to hit the gym in the morning and if it aggravates the back again, then I will have to just lay off of them until after my 21 miler next weekend.  I am hoping, SO hoping that its fine because I firmly believe that all the upper body/core work I have been doing is the sole reason I have been running so strong lately.  The uphills on the last 2 long runs would normally do a number on me (HATE hills) but I have been strong on them and able to power through and not be completely out of breath once I top off.

Lots of other running around today, including fighting the crazy people at the grocer, but I knew I had better go now as it will only get worse as it gets closer to Christmas and I needed to get the stuff to make one of my momma's best desserts she always made at Christmas!  There were several wine vendors giving samples, and I tried them all.  I even bought a bottle of Pinot Grigio to enjoy thinking it will definitely help my back.  :)

Enjoy your weekend and happy running!!!

Kenyan Way Long Run - 20 18 Miles

In a nutshell this long run got cut short for a couple of reasons, the first one being that I ran it at marathon pace.  Didn't mean to obviously, it just kinda happened that way.  More on the run itself in a bit.

The 2nd reason was because of something wonky going on with my foot which I think is directly related to my back issue (degenerative disk).  I dont remember exactly when it started in the route itself, but first the top of  my left foot was hurting very badly.  I tried loosening my laces, but that wasnt it.  I am scared to think that its the beginning of some sort of stress issue.  The other thing, as it pertains to my back, is that the same foot was basically numb for all of the 2nd half.  It started with my toes and worked its way up mid foot.

Both were very uncomfortable, and since I was already running much faster than I should have been, I just kept at it, settling on the fact that I was going to call it at 18 miles.  18 miles at MP is like 20 at training pace right?  Right?  Well its gonna have to be.

I was worried about this run beforehand as it was, since it had been 4 weeks since the 21 miler in anticipation of the Dallas White Rock, and clearly due to that I had to run long this weekend, since I ended up only doing the half last weekend.

I got to base shortly before 5:15; Coach was like 20?  Yeah.  We chatted for a bit, told him I was nervous and he told me 'just jog it, you'll be fine'.  Oops.  I caught up to a few peeps at the 1st water stop and we were running about the same pace (10:05) but unfortunately they were going the long way around Rice to avoid Sabine at the end, so I ran most of University by myself, stopping at Starbucks for a potty break where a few others were, and then I met up with them again when they had stashed some water/G at an intersection and offered me some.  Yes!  I kept them in my sights for a while and then by the time I got to the Westpark bridge (which I conquered at 10:22; purposely just putting one foot in front of the other so I didnt walk it at all), but most of the rest of the run was run alone.  I will say my fastest mile came in at 9:47 and not ashamed to say it was all because a certain person had gone by and I wanted to make certain I made it to the next water station while he was there.  :)  No shame in my game!  We'll just leave the conversation part out of this story.

I made it back to base (16 miles) then just added on at the end and called it a day.  Sure I could have done 2 more miles, but I thought better of it based on what I had done and how the foot was feeling.  My back is absolutely killing me right now, and I was going to go to the gym, but I think I had better just settle with the ibuprofen, some food, a bit of Christmas shopping and rest.  I'll hit the gym tomorrow before working a shift at the 'store'. 

Unfortunately because I forgot to stop my watch when I finished and was walking around and talking (who me?), my pace actually shows 10:32 average due to a 12:xx something 19th mile.  Oops.  Obviously it should be closer to 10:15 at my best guesstimate.

Definitely pleased with it, but I know it was the wrong thing to do.  I should never have pushed it like that today on a training run.  At the most I should have run the last 5-6 miles at MP, not the whole damn thing.  As it is, I actually ran quite a few miles way under GMP.

Oh well, whats done is done.  I'll cut back to 13 miles next weekend before doing 21 for the last long run before Houston.  Hoping it all goes well.  This wacky running schedule I've done the past several months has been very different for me, and I just hope that the fitness is there to actually be able to knock out one more long run.

**updated to add that while I was out shopping, on several occasions, the top of my foot would 'cramp' up and it was difficult to walk.  Had to stretch it out and wait for it to stop.  Good grief, I hope this goes away, or at the very least stays manageable for just a bit longer!

Kenyan Way Long Run - 21 Miles

Starting temp: 57
Ending temp: 70

I know its hard to complain when the last time I did 21 miles, it was hotter than crap, but well it was just WARM this morning.  The humidity was what was the culprit.  Thankfully though this time around instead of starting the run at 4am, I started at 5am.  Much better.

I decided yesterday that I would indeed just start from home, run to base, then do the route, and then of course run back home.  Even though I was spooked big time last weekend out there by myself in the early hours, I felt relatively comfortable running the 4 miles between home and the KW base.  I made sure that a lot of people knew when I was leaving, and that if I wasnt at base by a certain time...I only encountered 2 bums, 1 of which scared the bejeezus out of me because I didnt see him till almost the last minute and I quickly crossed the road to the other side.  Then while running down WashAve, I encountered 3 drunk boys, one of which did try and grab my arm, but I have a mean quickstep and I avoided him.  He was so drunk that I could have taken him no problem.  :)  After thinking about it though, all 3 of them could have jumped me and I wouldnt have stood a chance.  When I saw them coming towards me it was too late for me to cross the street, but I should have gotten off the sidewalk, but whatever.

This long run was also about 30 minutes shorter than the last 21miler.  Or was it just a 20 miler back then?  Oh well, anyway, it was right at 4 hours which didnt include the 15min I waited at base, or the 15 min once I got back to base before heading back home.  I gotta say, its a good thing I did what I did, because forcing myself to have to do those 4 miles home was the right decision.  I think the last time I did a long run it was 4:30ish.

I really like this route we had, but with it being only 13 miles, it forced my hand to make adjustments.  I am glad to know that for the next 3 weeks I dont have to worry about that since I am again in taper!!!  Yay!!! 

This route also forced me to take the TCJ bridge 3 times instead of just the one, and there was another 'hill' in the form of an overpass, and then once I was back on Memorial, instead of taking the flat route back down Blossom (so over Blossom already), I ran up Memorial which forced me to do the climb past Starbucks and then the climb again at St. Thomas.  So at least I got some 'hill' work in today.

I took a gel when I hit mile 7 then again at mile 13.  Then I took some chews at base before heading back home.  I am SO glad that they had these chews (a review on them later; they're new), because I had tried to take the other gel I had brought and it was DISGUSTING.  I am trying to use up some freebies and this ClifShot double espresso was beyond gross.  I spit it out.  Because I was short on fuel, I ended up taking in 4oz of Gatorade along the route on 2 separate occasions.  Other than that I stuck to water.  Even though I dont like that I had to drink Gatorade, at least it wasnt what would probably have amounted to 32oz like I probably was taking in before (if not more especially during the Summer).  So much sugar and calories!  I am happy to be out of that.

I had also carried my little handheld from home, so I could leave it at base and fill it up when it was time to run home since I knew the sun would be out and it would be hot.  Another smart idea!

I have to say that I was so happy when I hit mile 20 and knew I was a mere mile from home.  I was run/walking from base (7/1).  I immediately filled up the tub with cold water, threw in the ice and got in.  I also have to say that I am honestly shocked that I made it to another taper after only 5 weeks since Chicago.  I had my doubts.  I did not want to run 21 miles today.  I did not.  I so thought about doing a cut back and doing long next weekend and only having a 2 week taper, but I convinced myself that the sooner I did it, the sooner it would be over with.  Again, smart idea.  Good thing too because the 7 day forecast calls for even warmer morning temps next Saturday.  Ugh.

Now its over and I can relax for the next 3 weeks.  I will taper down with 14 next weekend, then 10 the week before Dallas.

Now its time to chill out and hopefully get a much needed good nights sleep.  Its been a really long day!

And can I just say again, I have NO idea how so many of these women run in long pants, long sleeves, gloves and what-not.  Good grief I would melt into a puddle!  You cannot convince me that they arent burning up 3 miles into the run.

Kenyan Way Long Run - 17.5 miles

Starting temp: 46deg
Ending temp: 48deg

I was so happy to see that it was indeed below 50deg when I got up this morning as when the weather folk say low of 44 that typically means at the airport and it would possibly be around 50 here in town due to all the concrete.  It helped I guess that the temps yesterday never made it out of the 60s.

I started out at straight up 5am and since my accomplice did not show up AGAIN, I was on my own.  Coach said 2 groups had already taken off, and that more would be following (I dont think they did since I never once got passed), I set out on my own.

I really love this route, but only having done it a couple of times and none this year, after I got out of RO and into Briargrove (I think thats what its called), I wasnt exactly sure where I was going.  I had to stop a few times to check my directions and a couple of times I thought I either missed a turn or something (but I hadnt).

This is also where it got REALLY dark.  With the sun not coming up until 7ish, I just had to make do and go slow when I wasnt sure of where I was going.  I think it was around mile 8, where I had to cross over San Felipe off this side street that I got the spook of my life.  There was a 4 way stop or something like that and I crossed over and there was a truck at the stop sign that was on SF.  He sat there for a minute and then made the right hand turn towards me.  I hopped up on the sidewalk and yes I was on the opposite side of the street.  He slowed and then stopped.  I looked back and he was getting out of his truck.  It appeared he was coming towards me and I screamed No! and took off like a bolt of lightning.  Then I did that thing I always scream at the tv when a girl is being chased and I looked back instead of just continuing to run and watch where I was going.  I didnt see him anywhere and the lights from his truck were so bright that I wasnt sure where he was but I knew the truck hadnt moved.  I got to a place where there was a left hand turn and I rounded the corner and just kept running.  I looked back a time or two and there was no one coming and I saw a woman ahead of me just walking in the street.  I have no clue what she was doing out so early in the dark but she wasnt walking a dog or anything.  I was just happy to see someone.  I slowed down to a walk and waited.  No truck.  I was completely prepared to jump someones fence and bang on their door, but I felt like everything was fine.

I turned around and started heading back towards the route.  I dont know if he had just stopped for whatever reason or what, but it scared me.  And something just didnt feel right.  And who stops for no reason and gets out of their truck on some odd street in the pitch dark? 

Anyway I got back on the route and kept going ... and going ... and going.  I know I started an hour before everyone else, but I completely expected at least a couple of the fast groups to pass me but none ever did.  It wasnt until I was back on Woodway that I saw any KW'ers (those that were going shorter than the 17.5/18.5 route).  I did run into some Houston Fit'ers back in there going the opposite way and once I started seeing other runners I felt much, much better!

I started running out of steam in the last 4 miles and made a pit stop at the portacan's at the rugby field at MP, then I finished up.  Finally!

I never took any Gatorade again!  Yay! and took 3 gels and drank only water at all the stops.  It certainly helps to only have to take 1-2 cups of water and no Gatorade with the cooler temps.  Additionally when I got up and was getting dressed, I initially put on a long sleeve Lulu but then thought better of it and changed into a Lulu tank and arm warmers.  I remembered last week that I was a bit warm in the same temps and it was 15 miles and so I am SO glad that I changed.  For longer distances I dont need a long sleeve when temps are in the 40s.  My arm warmers have those little finger holes so that 1/2 your hand is covered and that kept my hands perfectly comfortable.  I was out there for 3.5 hours and plenty of time to warm up!

Next week is the last long run before I begin taper #2 for Dallas White Rock!  I plan to run for 4 hours and call it a day.  I just pray for cold weather again!

How was everyones long run today?  Or if in taper how did your shortened run go???

Kenyan Way Long Run - 15 Miles

Beginning temp:  45deg
Ending temp:  48deg

Perrrrrrrrrrrrrrrrrrrrrfect weather!!!  To be honest I didnt expect it to really go below 50 but lo and behold it did!  Not gonna lie; was a bit chilly in the casa when I woke up!  Slept with the windows open and made it a bit hard to get out of that bed!!

Slid into a pair of shorts, a long sleeve, and had a peanut butter fold over.  Yes, I am moving towards Primal and have been great at it all week, however its long run day...I had 2 gels (25c each but only 5g sugar) in my pocket and I was out the door.

I wont lie, I was a bit apprehensive about what I had been eating all week and how it was going to affect my run but I just put it out of my mind.  I did a 2+ mile warm up and then was off for the route.  When I saw the route come out on Thursday I didnt particularly like it because it included Hermann (and Rice if need be), but thats why I did a warm up because I wanted to skip Rice.  That left Hermann and the last time I ran around Hermann it was that rocky crap that I hated around a lot of it.  But I figured I could suck it up for the 2+ miles around it.

I really like this route though as its different than the usual one down H, so I concentrated on the cute houses, townhomes etc and with the cooler temps it went by very quickly.  Before I knew it I was at the beautiful fountain there at Montrose and Main.  When its dark out, its really pretty all lit up and then 5 miles had gone by and I was at the 2nd water stop and about to head around Hermann.

Little did I know that they had redone the entire path for the most part and it was glorious!  And then again before I knew it I was back at the water stop and on my way back to base!  5 miles to go and still feeling good.

I have to also mention that I did not drink Gatorade at all on this run.  I stayed with the water, managing to not take in the sugary acid of the G.  I took a gel at the first water stop on the way out and another at the park on the way back.  Granted I wasnt sweating like crazy and therefore the replacement of additional electrolytes wasnt necessary but I felt good not taking in the G that is so not Primal.  The gels were enough.

I took a couple of walk breaks of a minute or so on the way back, as my back has started to act up again and by the time I only had a mile left to go, my left foot was almost completely numb.  It happens sometimes with the degenerative disk/pinched nerve but it wasnt so bad that it was debilitating.  Just more annoying.  This morning the foot is just tingly.

Once back to base I ran the long way back to my car to finish out the 15 miles which came in at 10:34 average pace.  Fastest mile was 10:11 and that was the last 2.  Wasnt that I was trying to go faster, just kinda ended up that way.

20 days post Chicago and still recovering but doing so nicely.  Its so different this year from last.  I remember not wanting to run long anymore, but of course I had the additional stress of having to help take care of Mom and that had so much to do with it.  It was so hard to run long and then have to drive to the homeland and it was physically exhausting having to care for her.  I wouldnt trade that time for anything, just mentioning that its different and why.

The rest of the day was spent walking through many stores and 'foraging' for food with NC which was tons of fun but damn I was exhausted when I finally fell on the couch late.

Oh and one last thing to mention:  I.  CUT.  OFF.  ALL.  MY.  HAIR.  And no I dont have any pictures of it to post just yet.  :O)  But I love love love it!

Next weekend its 18 miles.  Almost to taper time again!!!!

Kenyan Way - Last Long Run before Chicago - 10 miles

64deg/47humidity
Crisp and cool

It wasn't as cool as they had predicted but it still felt awesome.  The temperature actually dropped and I pretty much could tell you where and when that happened because I felt it was substantial in my opinion.  When I finished, got to my car the temp was 60.

I ran a couple of warm up miles with CD and then off we went.  It was to be a nice out and back and my only gripe (originally) was that a mile of it would have to be done on Memorial path but this morning it wasn't even a blip on my radar. 

On several occasions through the first couple of miles of the route, CD had to make me slow down my pace.  Sure enough as I would look at my watch we were running close to 10min miles and I shouldnt have been running that, so I backed off to 10:30.  I felt like I was crawling.

My legs wanted to go.

I knew I would be dropping her at the 2nd water stop as I headed back to base so I did as I was asked (she had 18 to do) and sure enough when I turned around and headed back, fresh off of a Roctane, the fuel kicked in and I was off like Secretariat.  If Secretariat ran 10min miles that is :O)

The last 3 miles actually were sub 10 with mile 10 coming in at 9:47.

I had broken the golden taper rule.

Later in the day I realized that I probably shouldn't have done that, but it just felt so darn great outside after suffering all Summer in the heat.

So now we come to the days leading up to October 9th, and I have one more little speed thing, which isnt going to tax my legs much.  The past year or so Coach has made some changes to the way the schedules are the last 2 weeks of training, therefore I have mile repeats tomorrow morning.  Just 3 of them and not at a crazy pace, actually just a bit over what I had input as goal time, so its just over gmp (even though I maintain there is no time goal :))

Since I am traveling on Thursday, and I leave really early, there will be no time for a run unless I run in Chicago in the afternoon and I dont really want to do that, so I am just going to have an additional rest day this week.  We'll run Friday morning in Chicago and that will be it until Sunday.

The 7 day doesnt really excite me, and I know it will change but as it stands this morning, it means I will be running in short sleeves, possibly just a jog bra half way through.  If I think its going to be too warm for a full shirt, then I will just wear a throw away so that I can toss it when I need to.  If the start temp stays relatively close to what it is showing now (51-53), I might wear a throw away light long sleeve to wear before the start.

I packed my carry on this morning (which basically only is race day stuff), and I put in a couple of long sleeves and a light rain jacket for just in case.  This way no matter what the weather changes to before Thursday, I have that bag packed and ready to go.

I have officially become nervous!!!

I am off to spend the day with my sister!!!  So excited!!!

Kenyan Way "Long" Run - 12 Miles

Ah the first 'long' run of the official taper.  All week long the weather here had said it was going to be 66 deg this morning but it was not...So sad.

What it actually was at 5am was:  73/65/73  (temp/humidity/feels like).

Still an improvement, but not what I was anticipating.  I was supposed to meet a couple of girls at 5am, but 1 cancelled the evening before and the other decided at 5am to skip her run altogether.  Not a big deal because lets face it; at 5am there are already a lot of other runners there doing early miles and I was shocked I tell you to see CW there when I got out of the car as this was the first KW run she actually showed up to!  So we took off together and ran a decent paced 4 miles before I set off about 5 minutes ahead of the groups start. 

My intent when I thought it was going to be 66deg was to do a more advanced progressive run, but I altered the paces I wanted once I knew the actual conditions.  I split the 12 miles up into 3 increments and took each 4 progressively faster.  Once I hit the last water stop and knew I only had 2 miles to go, I put the hammer down just a bit more.

Overall I was VERY pleased with this run.  The 'cooler' conditions did help tremendously.  Some people may think I should not have done what I did today since I am in taper, but its still 2 weeks away and waking up this morning my legs are no worse for wear.  I actually was going to run this morning, just a short 3 miles before heading off to work at the Locker, but I will indeed just rest the legs since I will be standing on them for 5 hours later anyway.

I don't necessarily believe that its that imperative 2 weeks out that I do ALL my runs at training pace.  Once I get through this coming Wednesday then and only then will I dial back substantially, giving the legs a full 10 days of light running only.

I am more concerned with my nutrition right now, maintaining, even losing some weight before I land in Chicago.  Things there seem to be going well too.  Yes I am starving all the time but I am handling it well, even yesterday when all I wanted was yummy oily pesto pasta from Paulies, I just ordered the salad with grilled chicken on top.  Didnt even have a cookie.  :O)  I did however have a bite sized Reeses pumpkin though!  I have been having all my meals strictly cooked by me, so not only am I able to monitor my intake and ingredients, but it saves a ton of money.  Additionally I stayed away from the Gatorade on the route yesterday, only having one cup of it for the 12 miles.  Just too many unnecessary calories and the water was sufficient based on mileage and that I had a Gu with me midway through the run.

Speaking of nutrition, I picked up my gels and my endurolytes yesterday for Chicago (I am digging the Gu Roctane) and have stashed them in my carry on bag already.

Now if it would just be closer to boarding the plane, I would have some idea on how to pack clothes for race day. 

I have a couple of options already in mind, but until next Sunday I wont feel comfortable enough with the forecast for Chicago to actually pack anything.  Last year it was great up until the day we actually arrived in Chicago, 3 days ahead of time, that the forecast was actually what we knew we would have.  And then it was warm (actually hot during the days).  Thankfully all I had to do was lose the shirt and ran in what I was used to running in all Summer.  NOT what I was planning on and I was NOT happy about it either!

OK time to do some grocery shopping for the week! 

Have a great Sunday! 

2 weeks from today I will, at this time be in my corral ready ready ready to run!!!!