This afternoon when I woke up I was not in the mood to go out and run. I was tired mentally which made me tired physically. Work has been challenging and draining me fast. But that is to be expected during 4th quarter and with thanksgiving a few weeks away it is only going to to get busier. But regardless of how I was feeling I went out and completed my run. I actually worked on some threshold training again.
Mile 1: 9:07- was suppose to be my warm up. I was thinking about work and didn't notice my pace was slowly getting faster
Mile 2: 8:20- Now if I can just hold this pace for a few miles while hitting the rolling hills that would be great!
Mile 3: 8:34- I am ok with that, the hills actually were tough today
Mile 4: 8:39- Legs were tired, mind was tired
Mile 5: 8:54- I am going to listen to my body, not going to push it any harder
Mile 6: 9:02- Felt good to be done, legs were really strong on the final mile
It was a struggle to even start this run, but again after completing it my mind is clearer and my body is energized. I find it really interesting that after I complete this type of work out it seems easier to run and hold a 9:00/ 9:20 min per mile pace.
Tonight is my "Friday", yeah!!!! Tomorrow I have a date with Lil Man. We are going to be hanging out in the morning once I get home. I haven't seen him much all week, as by the time I get home he is heading to grandma's or preschool. So I am looking forward to spending some quality time with Lil Man.
Wednesday, November 10, 2010
Tuesday, November 9, 2010
Sleepless Nights
After taking yesterday off I headed out this afternoon after waking up to run and to get the legs loosened up. Nothing hard just a nice comfortable steady pace. At first my legs were really sluggish and heavy. But as the miles continued on my legs found their stride and I began to enjoy this run. I held a 9:20 pace during this run. I am glad I made the time to get this run in because the past 2 days at work have been challenging.
I am still struggling with my sleep, it seems that I sleep for maybe 5 hours but I wake up every hour and once I finally do wake up I do not feel rested at all. But I think the worst is when I return to overnights I try and take a nap Sunday afternoon, but it doesn't happen so I end up being awake for 24+ hours. I would think that I would sleep really well on Monday but I guess I am on sensory overload by that point and also the fact that I can't turn my brain off. I will say this, that with all this exhaustion I have not increased my caffeine intake. I am being very disciplined on that matter.
I get this question a lot "How do you stay awake?" The answer my friends is I keep moving and I keep moving because once I sit down it is all over. Just like in ultras, be aware of the chair. The chair is my enemy. So basically once I get to work I am on the go, constantly in motion never slowing down. My team has a hard time keeping up. Maybe that is why I am so exhausted once my days off come around. Only 2 more days, I can do it.
I am still struggling with my sleep, it seems that I sleep for maybe 5 hours but I wake up every hour and once I finally do wake up I do not feel rested at all. But I think the worst is when I return to overnights I try and take a nap Sunday afternoon, but it doesn't happen so I end up being awake for 24+ hours. I would think that I would sleep really well on Monday but I guess I am on sensory overload by that point and also the fact that I can't turn my brain off. I will say this, that with all this exhaustion I have not increased my caffeine intake. I am being very disciplined on that matter.
I get this question a lot "How do you stay awake?" The answer my friends is I keep moving and I keep moving because once I sit down it is all over. Just like in ultras, be aware of the chair. The chair is my enemy. So basically once I get to work I am on the go, constantly in motion never slowing down. My team has a hard time keeping up. Maybe that is why I am so exhausted once my days off come around. Only 2 more days, I can do it.
Sunday, November 7, 2010
Cold, Windy and Raining, what more could a runner ask for?
Have you ever had one of those mornings where it is just really hard to go out and run? That wasn't me this morning even though it was cold, windy, and raining. Not just a small few rain drops here and there, but a full on rain storm where it soaked me to the bone.
Since it was raining so hard I thought I would meet up with the Fleet Feet group and run 10 miles with them. I have been running the past 3 weeks by myself and thought that running with a group would be a lot fun since it was raining so hard. Misery loves company.
I arrived a little bit after they started and immediately jumped out my car and caught up with Lily. She had just run Nike Women's Marathon 3 weeks ago and was planning on only run 8-10 miles. I chit chatted with her for a bit and then I was off and cruising up Beals hill. This hill never ends it just keeps going. My leg turn over was really strong here. I was flying up the hill with ease.
It seemed that the miles were ticking by and pretty soon I only had 1 mile left before the turn around and my legs were still feeling really strong. The rain was still coming down and the only people on the bike path were runners, I didn't see any bikers. I had passed quit a few of the FF runners and was keeping a very steady pace, I wasn't breathing too hard so I knew my effort level wasn't too high.
I hit the turn around and Coach Dan asked when I started running? As he hadn't seen me start. I told him I was about 3 minutes behind the group, I had caught up to the front group, they were less then a quarter of a mile ahead of me.
I turned around and started back, still keeping a really strong pace. It seemed that my legs were getting stronger and not weaker. Another good sign. I enjoyed the return trip because for the most part it is all down hill besides a few easy climbs.
On the return I saw Coach Nikon and we planned on going to the coffee shop after our run as Lily and I had made plans to do so. I was still cruising at a great pace and as I approached the final hill to the bridge I had caught back up to Lily. As I ran past her she said "Finish Strong." and with that another gear was found and I pushed hard through the final stretch.
When I finished I felt like I could have kept going. My legs were still feeling strong I was just soaking wet and cold. Luckily I had brought a shirt to change into. Glad I wasn't running anymore, but also glad to know that I could have kept going if I wanted to.
Mile 1: 11:36- Talking with Lily
Mile 2: 9:48- off I go
Mile 3: 9:23- Cruising up the hill with ease
Mile 4: 9:44- The wind was strong at some points
Mile 5: 10:09- It was windy and the rain was pelting me in the eyes and I was soaked
Mile 6: 9:15- Not bad
Mile 7: 9:07- hit the down hill part
Mile 8: 9:35- still feeling good
Mile 9: 9:24- One more mile to go
Mile 10: 9:43- Not bad for 10 miles, with 40+ miles in my legs this week.
After the run Lily and I headed over to the coffee shop in Folsom and Coach Nikon met us there. It was good to spend some time with them as I haven't seen them in a week or so. We talked and were both getting excited about the lottery opening up for Western States 100 miler next weekend. Oh did I mention I want to run Western States 100 next year. I must be crazy!!! We even made plans to attend the Lottery drawing on December 4. Keep your fingers crossed!!!!!! But first my goal is CIM, I would love to do better then last year. Last year I ran it in 4:30 minutes. This year I would like to finish it in 4hrs. If not that then at least better my time.
Since it was raining so hard I thought I would meet up with the Fleet Feet group and run 10 miles with them. I have been running the past 3 weeks by myself and thought that running with a group would be a lot fun since it was raining so hard. Misery loves company.
I arrived a little bit after they started and immediately jumped out my car and caught up with Lily. She had just run Nike Women's Marathon 3 weeks ago and was planning on only run 8-10 miles. I chit chatted with her for a bit and then I was off and cruising up Beals hill. This hill never ends it just keeps going. My leg turn over was really strong here. I was flying up the hill with ease.
It seemed that the miles were ticking by and pretty soon I only had 1 mile left before the turn around and my legs were still feeling really strong. The rain was still coming down and the only people on the bike path were runners, I didn't see any bikers. I had passed quit a few of the FF runners and was keeping a very steady pace, I wasn't breathing too hard so I knew my effort level wasn't too high.
I hit the turn around and Coach Dan asked when I started running? As he hadn't seen me start. I told him I was about 3 minutes behind the group, I had caught up to the front group, they were less then a quarter of a mile ahead of me.
I turned around and started back, still keeping a really strong pace. It seemed that my legs were getting stronger and not weaker. Another good sign. I enjoyed the return trip because for the most part it is all down hill besides a few easy climbs.
On the return I saw Coach Nikon and we planned on going to the coffee shop after our run as Lily and I had made plans to do so. I was still cruising at a great pace and as I approached the final hill to the bridge I had caught back up to Lily. As I ran past her she said "Finish Strong." and with that another gear was found and I pushed hard through the final stretch.
When I finished I felt like I could have kept going. My legs were still feeling strong I was just soaking wet and cold. Luckily I had brought a shirt to change into. Glad I wasn't running anymore, but also glad to know that I could have kept going if I wanted to.
Mile 1: 11:36- Talking with Lily
Mile 2: 9:48- off I go
Mile 3: 9:23- Cruising up the hill with ease
Mile 4: 9:44- The wind was strong at some points
Mile 5: 10:09- It was windy and the rain was pelting me in the eyes and I was soaked
Mile 6: 9:15- Not bad
Mile 7: 9:07- hit the down hill part
Mile 8: 9:35- still feeling good
Mile 9: 9:24- One more mile to go
Mile 10: 9:43- Not bad for 10 miles, with 40+ miles in my legs this week.
After the run Lily and I headed over to the coffee shop in Folsom and Coach Nikon met us there. It was good to spend some time with them as I haven't seen them in a week or so. We talked and were both getting excited about the lottery opening up for Western States 100 miler next weekend. Oh did I mention I want to run Western States 100 next year. I must be crazy!!! We even made plans to attend the Lottery drawing on December 4. Keep your fingers crossed!!!!!! But first my goal is CIM, I would love to do better then last year. Last year I ran it in 4:30 minutes. This year I would like to finish it in 4hrs. If not that then at least better my time.
Saturday, November 6, 2010
Leg Turnover
This morning I knew I was going to head out for a run. The only question was for how long? I had a miserable 18 yesterday so today I decided on only 8 miles but with a some of the miles at a quicker pace to work on leg turn over.
Mile 1: 9:20- Warm up mile, still pretty quick for me
Mile 2: 8:37- Leg turnover
Mile 3: 8:37- Nice, not bad
Mile 4: 8:29- I thought I had a bit more in my tank
Mile 5: 9:09- recovery mile
Mile 6: 9:00- work harder, I know I have more
Mile 7: 8:25- There it is
Mile 8: 9:35- Cool down
Overall pace for all 8 miles: 8:54 in 1 hour and 11 minutes
This run was a lot more exciting for me then yesterday's run. I enjoy seeing how far I can push my body. My legs are little tired today, but I do have a lot of miles in this week. Trailmomma had encouraged me to run some tempos and to also work on speed. I will continue to incorporate some of these work outs in my runs as I would love to get faster. It is pretty surprising how when I increase my speed my body isn't as achy or sore as when I run long and slow. Even Coach Nikon and Captain Kirk were impressed with some of my splits in my earlier runs.
Tomorrow is a new work week for me, only 3 weeks till the madness of thanksgiving and black Friday. Wish me luck!
Mile 1: 9:20- Warm up mile, still pretty quick for me
Mile 2: 8:37- Leg turnover
Mile 3: 8:37- Nice, not bad
Mile 4: 8:29- I thought I had a bit more in my tank
Mile 5: 9:09- recovery mile
Mile 6: 9:00- work harder, I know I have more
Mile 7: 8:25- There it is
Mile 8: 9:35- Cool down
Overall pace for all 8 miles: 8:54 in 1 hour and 11 minutes
This run was a lot more exciting for me then yesterday's run. I enjoy seeing how far I can push my body. My legs are little tired today, but I do have a lot of miles in this week. Trailmomma had encouraged me to run some tempos and to also work on speed. I will continue to incorporate some of these work outs in my runs as I would love to get faster. It is pretty surprising how when I increase my speed my body isn't as achy or sore as when I run long and slow. Even Coach Nikon and Captain Kirk were impressed with some of my splits in my earlier runs.
Tomorrow is a new work week for me, only 3 weeks till the madness of thanksgiving and black Friday. Wish me luck!
Friday, November 5, 2010
Now I know
Now I know that my body needs a few days to recover from working nights before I even attempt a long run. Running 18 miles today was not a good idea, but at the time it sounded like a great idea. I could get my long run in and still have a day and half to allow my body to recover before heading back to work Sunday night. Sounds great right?
I had forgotten how re-adjusting to days affects my body. I am lethargic and mentally drained. While working nights remind you I do not sleep very much and I also put in some long hours. I should have allowed my body to rest today and completed my long run on Saturday. But now I know, though this lesson was learned the hard way.
When I awoke this morning I was surprised that I had slept in as late as I did. It was 7:15 a.m when I woke up. Yes, I know 7:15 is not that late but when I was up and about at 4 a.m. in the previous months that is sleeping in for me. I didn't wake up with my normal energy level, that should have been clue number 1. I took my time in getting ready for my run. I enjoyed some breakfast with Lil Man as I haven't seen him in a couple of days. By the time I was ready to run it was 9 a.m. Clue number 2 should have been that I wasn't as mentally focused as I usually am. I was a little foggy and still very low on energy.
As my run unfolded the first few miles were tough, but I just thought I needed to get my legs loosened up a bit. As the miles kept going and the further I was from my car the legs became more tired and heavy. I was still keeping a nice pace roughly holding 9:30 on the way out but it wasn't easy. The effort was too high, but I still just thought I needed to warm up.
Then I realized that this was run was going to be more mental and that just does not make for a enjoyable run. My legs were hurting more so then usually. I decided that maybe a s-cap would help. It did help. I found a new life in my legs. Maybe that was also due to the Tylenol I took. Now I was cruising, but it wouldn't last for long. As I was on my way back I was struggling. By 14 miles my stomach was upset for some reason. And then it happened. I threw up, but only a little. Really!!!! Who throws up in a training run? Me that is who.
I figured this was my body's way of telling me it needed one more day before even thinking about a long run. I should have listened to my body or clued in on the warning signs, like waking up with low energy and mentally not focused. Mistakes on my part, but the good news is 18 miles in the book. Though it was not a pretty 18 miler it still counts as time on feet.
Next time I will be listening to my body and allowing it adequate time to heal/recovery before putting any added stress on it. Now I know!
I had forgotten how re-adjusting to days affects my body. I am lethargic and mentally drained. While working nights remind you I do not sleep very much and I also put in some long hours. I should have allowed my body to rest today and completed my long run on Saturday. But now I know, though this lesson was learned the hard way.
When I awoke this morning I was surprised that I had slept in as late as I did. It was 7:15 a.m when I woke up. Yes, I know 7:15 is not that late but when I was up and about at 4 a.m. in the previous months that is sleeping in for me. I didn't wake up with my normal energy level, that should have been clue number 1. I took my time in getting ready for my run. I enjoyed some breakfast with Lil Man as I haven't seen him in a couple of days. By the time I was ready to run it was 9 a.m. Clue number 2 should have been that I wasn't as mentally focused as I usually am. I was a little foggy and still very low on energy.
As my run unfolded the first few miles were tough, but I just thought I needed to get my legs loosened up a bit. As the miles kept going and the further I was from my car the legs became more tired and heavy. I was still keeping a nice pace roughly holding 9:30 on the way out but it wasn't easy. The effort was too high, but I still just thought I needed to warm up.
Then I realized that this was run was going to be more mental and that just does not make for a enjoyable run. My legs were hurting more so then usually. I decided that maybe a s-cap would help. It did help. I found a new life in my legs. Maybe that was also due to the Tylenol I took. Now I was cruising, but it wouldn't last for long. As I was on my way back I was struggling. By 14 miles my stomach was upset for some reason. And then it happened. I threw up, but only a little. Really!!!! Who throws up in a training run? Me that is who.
I figured this was my body's way of telling me it needed one more day before even thinking about a long run. I should have listened to my body or clued in on the warning signs, like waking up with low energy and mentally not focused. Mistakes on my part, but the good news is 18 miles in the book. Though it was not a pretty 18 miler it still counts as time on feet.
Next time I will be listening to my body and allowing it adequate time to heal/recovery before putting any added stress on it. Now I know!
Thursday, November 4, 2010
Survived
I survived my first week back at work, on overnights non the less. A total of 3 general merchandise trailers plus 2 grocery trailers in a matter of four days. It was busy needless to say, it was non stop action, I don't even think I sat down to eat, it was pantry food for me because there was no time to sit and eat a real lunch.
I enjoyed this fast pace but it brought back memories of why I burnt out not to long ago. For now I am taking it oneday I mean one night at a time because that is all I can do.
Not only did I survive my first week back but I also survived my running work outs which incorporated an increase in speed. I can't remember the last time my work outs were this efficient and consistent. Today's run was an average pace of 9:20 for 6 miles. Nice little recovery run after yesterday's hard work out.
My body so far seems to be responding well to the increased effort I am putting into my work outs. It is actually really refreshing to be running differently. It has brought new challenges to me and goals to reach for. I can't wait for California International Marathon in December.
Meanwhile back home Lil Man, rode hisnew bike to the park. He was very excited when his mom/my sister asked if he wanted to ride his bike to the park. His response "oh Boy!" I chuckled when I heard him say that. He was very excited. He ended up riding/walking to the park. It took them 30 minutes to get to the park, which is 1 mile away. Nice work Lil Man. Then he played at the park for an hour and half. WOW! The ride/walk home I am sure was very exciting but he made it. A total of 2 miles riding and walking. Before the longest bike ride he had completed was around the block, now he is riding 2 miles. The great thing about all this activity was he fell asleep on the couch as soon as he got home.
I enjoyed this fast pace but it brought back memories of why I burnt out not to long ago. For now I am taking it one
Not only did I survive my first week back but I also survived my running work outs which incorporated an increase in speed. I can't remember the last time my work outs were this efficient and consistent. Today's run was an average pace of 9:20 for 6 miles. Nice little recovery run after yesterday's hard work out.
My body so far seems to be responding well to the increased effort I am putting into my work outs. It is actually really refreshing to be running differently. It has brought new challenges to me and goals to reach for. I can't wait for California International Marathon in December.
Meanwhile back home Lil Man, rode his
ahh how cute! That is one exhausted boy.
Wednesday, November 3, 2010
Finding the Time
It is amazing how time goes bye and how sometimes time does not go bye as quickly as one would like. Let me back up a little bit. This past Sunday I went to back to work after a two week vacation and a 4 month remodel project. A lot has changed with the process in the time I was not there. It felt like my process was a derailed train and I was going through the rubble and picking up the pieces. I needed to start with the basics and that is just what I have been doing. Once the basics are back on track I can move the process from there.
With that being said my first night was a shock to my body. After not being on grave yards for 4 months it was really hard mentally and physically to return. But as thedays nights continued it was a little easier but not much. Easier because I was finding my groove again, but harder because I have a really hard time sleeping. Maybe 5 hours a night day. Which is not a lot when I wake up every other hour. And just as I figure out my sleep situation it is my day off and I return to normal a regular sleep cycle. The craziness of working grave yards.
I did manage to get a few quality runs in. I took Monday as a rest day but in looking back I probably should have run a recovery run because on Tuesday my legs were really heavy and I didn't have the turn over I was hoping for. That also could have been due to me working 10 hours on my legs all night. Here is the break down on Tuesday's 6 mile run.
Mile 1: 9:16- just a nice warm up here, legs were really heavy
Mile 2: 8:58- a bit faster but I wont be pushing myself to hard.
Mile 3: 8: 55-When is this run going to be over, my legs are soooo tired
Mile 4: 9:05- Just keep running
Mile 5: 9:02- almost done!!!!
Mile 6: 9:07-Yes!! Finished- that was a tough run
Overall Pace 9:04
Wednesday I was debating with myself if I was going to run. I was tired, it has been a long first week back at work and my body was feeling it. It is aching and tight, but I finally decided I should run as it helps to get me mentally ready for the nights activities and it just makes me feel better and more awake. So I headed out and ended up running 7 miles. I took a route I hadn't taken in awhile and it was a rolling terrain. I pushed hard on the hills to help increase my leg turn over and then I just pushed hard.
Mile 1: 8:45- legs were feeling really good!
Mile 2: 8:41-Wonder how long I can keep this up?
Mile 3: 8:35-I guess a bit longer
Mile 4: 8:37- OK, still feeling good
Mile 5: 8:53-legs were getting a little tired
Mile 6: 9:12-Still a good pace
Mile 7: 9:12- Not bad for 7 miles
Overall pace was 8:42. Not bad for a 7 mile run. Wasn't trying to hit that mark, but hey when the legs feel good why not.
This week it has been about finding the time to get my runs in. I haven't been able to run with Trailmomma this week as she has been super busy and I have been trying to survive this week. I managed to find the time and mustered up the energy to get out there and run. I am really looking forward to my days off. Only one more night.......
With that being said my first night was a shock to my body. After not being on grave yards for 4 months it was really hard mentally and physically to return. But as the
I did manage to get a few quality runs in. I took Monday as a rest day but in looking back I probably should have run a recovery run because on Tuesday my legs were really heavy and I didn't have the turn over I was hoping for. That also could have been due to me working 10 hours on my legs all night. Here is the break down on Tuesday's 6 mile run.
Mile 1: 9:16- just a nice warm up here, legs were really heavy
Mile 2: 8:58- a bit faster but I wont be pushing myself to hard.
Mile 3: 8: 55-When is this run going to be over, my legs are soooo tired
Mile 4: 9:05- Just keep running
Mile 5: 9:02- almost done!!!!
Mile 6: 9:07-Yes!! Finished- that was a tough run
Overall Pace 9:04
Wednesday I was debating with myself if I was going to run. I was tired, it has been a long first week back at work and my body was feeling it. It is aching and tight, but I finally decided I should run as it helps to get me mentally ready for the nights activities and it just makes me feel better and more awake. So I headed out and ended up running 7 miles. I took a route I hadn't taken in awhile and it was a rolling terrain. I pushed hard on the hills to help increase my leg turn over and then I just pushed hard.
Mile 1: 8:45- legs were feeling really good!
Mile 2: 8:41-Wonder how long I can keep this up?
Mile 3: 8:35-I guess a bit longer
Mile 4: 8:37- OK, still feeling good
Mile 5: 8:53-legs were getting a little tired
Mile 6: 9:12-Still a good pace
Mile 7: 9:12- Not bad for 7 miles
Overall pace was 8:42. Not bad for a 7 mile run. Wasn't trying to hit that mark, but hey when the legs feel good why not.
This week it has been about finding the time to get my runs in. I haven't been able to run with Trailmomma this week as she has been super busy and I have been trying to survive this week. I managed to find the time and mustered up the energy to get out there and run. I am really looking forward to my days off. Only one more night.......
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