Monday, November 30, 2015

Workouts - November 30, 2015

This was a pretty mellow week.  Half marathons HURT, and I've really got a lot of fatigue built up from fall races, so I took it pretty easy.  Plus, it was Thanksgiving.  Plus, my whole family came down with pretty epic upper respiratory infections, and mine has turned into some lovely bronchitis.  I'm getting better now, but each day has brought a new set of symptoms to keep me guessing.

Monday: 70-minute easy yoga class, still trying to stretch out my hips and hamstrings.  The race on Saturday was so hilly that I just felt like I had been beat with a chain.

Tuesday: 5 @ 10:42 on the treadmill, just trying to loosen everything up.  I walked the second mile, but felt comfortable at a 9:45 pace by the end.  My priority is staying injury free.

Wednesday: 2.5 @ 9:25 with my dog.  I wore my really cushioned new Sauconys and felt good.  Immediately after, I went to my chiropractor for myofascial release therapy and she put K-tape all over my lower body.  I felt immediately better, no lie.

Thursday: 4.1 @ 9:23 with my husband.  This was his first run since his marathon on Saturday the 21st.  I felt strong, but he was suffering.  This run was exciting because I found a really sweet 2.6-mile running loop near my parents' house, and it's closed to traffic and not totally boring!

Friday: Rest

Saturday: 14 @ 8:53 with the Track Club. It hurt. The last three miles were slow. I survived.

That's 25.7 miles for the week, a yoga class, and two real rest days. 

Sunday, November 29, 2015

Long Run Report: November 28, 2015

This is something I'm going to start doing, now that spring marathon training is underway. I think it will help me stay in tune with my training and my body, which is something I really wish I had done last winter.

Group photo by our track club president.  You won't find me because I am deliberately hiding behind a man with a goatee. 




Strava Link
Distance: 14 miles
Weather: 58 degrees, cloudy, 98% humidity
Clothing: Pearl Izumi 2" shorts, short sleeved tech tee
Pace: 8:53 (GAP 8:47)
Splits: 9:12, 8:33, 8:19, 8:39, 8:27, 8:24, 8:46, 8:42, 8:53, 8:41, 9:43, 9:25, 9:13, 9:29
Terrain: 453 feet of climbing, hilly for miles 1-3 and 11-14
Heart Rate: 167 average
Suffer Score: 200
Water Stops: four, at miles 3, 6, 9, and 12
Day Prior: rest
Fuel: dinner of Field Roast, Bulgar wheat in miso, roasted carrots and onions, hot cocoa.  Pre-run meal of half a protein bar and one caffeinated gel.  Gatorade at miles 6 and 9.




Ratings (35/80)

Muscular Strength: 3
Cardiovascular Fitness: 6
Fueling: 7
Wellness: 2
Freshness: 3
Endurance: 5
Mental Toughness: 5
Pacing: 4

This is officially the fourth week of Mercedes Marathon training with the Birmingham Track Club.  Until now, the weekly Saturday long runs have been shorter than 14 miles.  I've generally been running at least 10 miles at each Saturday run since June, so I feel like I have a good base and I haven't missed anything.

This run came seven days after the Magnolia Half Marathon (recap is almost done), so I was still dealing with heavy legs and glycogen shortage.  I was also on day four of a nasty upper respiratory infection that has made my whole family sick.  I decided to show up for "time on my feet" and see how I felt.  Saturday runs are a big part of my social life and I dislike missing them.  This run was incredibly painful, but I'm glad I did it. 

I normally run with a big group of people who aim for an 8:30-9:00 pace, but a lot of people were out of town this week.  I ended up with just David and Chris, and we ran a similar pace to another group that kept taking wrong turns and then catching us again.

The first mile had a lot of climbing, and we were in the dark, so I just zoned out and did the work.  I warmed up quickly, and miles 2-6 were very consistent and comfortable.  By the second water stop, I was feeling very low on fuel, so I had about 5 oz of Gatorade and told David and Chris to drop me if they had to.  They refused, and Chris kept circling back to pull me in.  I am grateful to him for that...we trained for last year's marathon together, when I was a pacer, so I have done the same for him many times.

I had started struggling at mile 8, but I really slowed down when we started a long, gradual hill at mile 11.  The 8:45 group caught us, I got dropped, and I caught everyone again at the last water stop.  David and Chris pulled me in, and once we were back at Trak Shak I did a few city blocks to get an even 14.  Running a big positive split like this is something I never do, so I'm hoping for a better run next week.  Afterward, I stretched, ate the other half of my protein bar with a sugary cafe au lait, and collected this week's shoe donations before heading home.  I was sore for the rest of the day, but better when I woke up. 

Monday, November 23, 2015

Workouts - November 23, 2015

This will be a quick post.  I haven't had the greatest fitness week, so I think I'll just summarize and move on.  Everyone has weeks like this, I'm sure.

Monday: 5 @ 9:30 in the park.  The first three miles were with my dog, then I took her home and did another two at 8:30 pace.  My dog is a bit slower so the average pace ended up being pretty mellow.

Tuesday: Rest

Wednesday: 8 @ 9:06 on the treadmill, as a little progression.  I hit a milestone by running my 1200th mile for the year!  My track club gives free "1200 Mile Club" jackets to members who accomplish this, so I'm stoked to get one.  I'm a little surprised I pulled it off, considering I took time off in spring.

Thursday: Rest

Friday: 3 @ 8:33 on the treadmill, just a little shakeout before my Saturday race.

Saturday: 13.1 @ 8:37.  This was the Magnolia Marathon Half, where my official time was 1:52:45.  The race hurt SO BAD and I'm still processing it.  My heart rate data tells me it was my hardest run in over six months.  Last month, I ran a half marathon (the infamously short course one in Chattanooga) at an 8:12 pace.  Just a week ago, I did a 12-mile training run at an 8:21 pace. McMillan predicts my half marathon finish time should be 1:46 ish (based on recent 5k and 10k times).  I have my theories about what happened, and I plan to do a race recap later in the week.  Stay tuned, because it's bound to be a sob story.

Sunday: Rest, a lot of stretching and rehab work, icing, and crying.

Totals:  29.1 miles of running, three rest days.

Thursday, November 19, 2015

Races, Races, Races and Looking Ahead to 2016

I have been racing SO MUCH this fall, or at least it feels that way.  Each race has felt pretty good, I'm racking up the PRs, and I'm absolutely thrilled I am still healthy and able to work hard.  I've been thinking ahead a little bit, and looking forward to a bit of rest later in the month.  



I have another half marathon this Saturday, November 21.  Then, I'm going to take two to three days of complete rest over the Thanksgiving holiday.  My husband and I signed up as part of a four-person relay team for a trail ultramarathon on December 12.  I'm not sure, but I think my leg of the race is about seven miles, so nothing major.

I'm still toying with the idea of training for my local marathon, which is on February 14 this year.  My track club's official training schedule started last week, and I've been sort of incidentally following it.  The temptation to attempt to qualify for Boston is very real.  At this point, a BQ time is probably within reach with a real and dedicated effort.  I'm thinking about it.  And of course, the idea of just running another marathon "for the hell of it" scares me a little, because doing that has injured me in the past. 

I'm sort of tempted to just start doing the long runs as scheduled and see where it leads. Stay tuned! 

Monday, November 16, 2015

Workouts - November 16, 2015

This has been another tough week, workouts-wise.  I'm really looking forward to getting past my last major fall race and taking several real rest days in a row.

Relevant: I organized a Thanksgiving Shoe Drive and collected 53 pair of used running shoes at Track Club events this week, to donate to a local homeless shelter's Free Closet.  I'm doing a standalone post about it later this week, in case anyone else is interested in how to organize something similar. 


Anyway!  On to the workouts!

Monday: Rest

Tuesday: 2 @ 9:57 with my dog, then 8.7 @ 8:45 in the afternoon.  I ran with my dog very early, then started my busy day.  I chaperoned my son's class trip to the science museum. then went to a lunch meeting.  I had a few hours between that and an afternoon conference call, so I changed clothes in a coffee shop bathroom and ran a big, scenic loop in a part of town I don't often get to run in.  It was a tough one...the catered lunch at the meeting was pretty insubstantial (spinach salad and some fancy grits), so I was underfueled.  Also, it was eighty degrees and very humid.  Gross.  The last two miles were pretty rough.

Wednesday: 2.5 @ 9:42 with my dog.

Thursday: 8 @ 8:38 on the treadmill.  I did this as a progression to a 7:19 pace at the end.  About halfway through, this woman I see all the time at the gym got on the treadmill right behind me (the gym has them set up in rows), even though there were 50+ other treadmills available.  She stared at me for her whole run, and matched my pace, and it was weird/crazy/distracting/motivating.  Maybe she's my gym nemesis.  Gymnesis?

Friday: 2 @ 9:55 with my dog, then 5 @ 9:15 with my husband.  He and I were both in the same part of town over lunch, so we met at the park for a few laps.  Of course, he led the first lap WAY TOO FAST and had me begging for mercy, so we slowed it down for the second half.

Saturday: 12 @ 8:21 with the Track Club.  I have no idea why this was so fast!  There was a huge crowd, which was very motivating.  Also, is was about 35 degrees and I couldn't warm up so I just kept running faster and faster.  My splits were 8:22, 8:28, 8:29, 8:16, 8:00, 8:09, 8:32, 8:05, 8:36, 8:28, 8:23, 8:22.  Pretty consistent, and the middle miles were the fastest, so I'm happy with it.

My son's birthday lunch coincided with my post-long run meal, so I got to have a massive veggie burrito, a/k/a the perfect meal. And yes, this was his birthday part and he loved it.  He also had a special snack at school, and all the kids sang Happy Birthday, which thrilled him.


Sunday: I realized I hadn't taken a yoga class in almost two weeks, so I scanned the schedule and took an evening class.  The format was traditional Ashtanga Primary Series in a heated room.  Back when I lived in Colorado, I did the Ashtanga Primary Series four times a week, and became very dedicated to it.  I was so nice to return to that practice and find comfort in the familiar asanas.  Very uplifting.

Totals: 40.5 miles of running, a yoga class, injury prevention stuff, and one true rest day.  

Thursday, November 12, 2015

Race Report: Vulcan 10k November 8, 2015

This past Saturday, I had the opportunity to run one of my favorite local races, the Vulcan 10k!  

Last year, I ran the race for the first time and finished in 48:24.  Since it was the first 10k I had run in a very long time (and the first one on roads instead of trails) it was a PR for me.  The course is tough but somehow manages to be very fast.  It draws a lot of speedy runners for several different reasons...it's the RRCA state championship, the prizes are great, it has a regional cult following, and it's been consistently well produced for 41 years.  I mean, the winner this year ran 29:41, which...if that doesn't motivate you to crush the course, nothing will.

From last year's finish.  You can tell it's last year's photo because: sun, cool weather, breastfeeding boobs, old crappy Garmin. 



This year, I ended up with another PR, finishing in 47:46.  That felt good!  Also, I placed much higher than last year, won an age group award, and earned a "Top 200" trophy shirt.  Seriously, the shirt was all I really wanted going into this race!  The not so good: I woke up in a funk and couldn't pull myself together, the weather was horrible, and the day just felt a little weird overall.

On to the recap!

Training

The four weeks prior.  The races are in pink, so you can see how I let myself recover from my half marathon, then quickly turned it around with another "peak" week. 


I didn't really train especially for this race, just ran it at my current fitness level.  I raced the 4 Bridges Half Marathon on October 18.  Then, I had a 30-mile week without any "hard" runs and one really miserable Saturday long run where I hit the wall eight miles in.  I bounced back, though, and the week after that was 40 miles with a tempo, a speed workout, and a decent eleven-miler.  The week of the Vulcan 10k, I took it a bit easier and did one moderate-length run.  I was so pleased with my decision back in October to do a fartlek workout on the treadmill two days out, then take the day before the race as a rest day, that I did that same thing again.  I did a lot of weight training in the weeks before the race, because I have just started another four-week cycle of lifting heavy.  I wasn't too concerned with feeling "fresh" for the race, because I figure a 10k doesn't require that type of endurance. 

Foods

We're pretty much back to our ordinary diet of plant based foods with lots of spice.  The week of the race was my husband's peak week for marathon training, so we ate like kings.  He's vegan, so I made an effort to do legit vegan dinners.  I'm not going to lie...I put on a few pounds at the beginning of the month (they've vanished now but my speed shorts were tight for a while haha).  I mostly want to show this picture because it's a pretty picture of a meal I love. 

Roasted potatoes with three-bean chili, soy yogurt, and fresh cilantro.

Because we were at home on Friday night, I made our usual homemade pizza and had a few slices with my traditional pre-race dark beer.

Pre-race fueling sorted.  I also like to use my lucky trophy glass from my overall place at this year's Adam's Heart Run. 

Race Morning

I know I probably come across as negative and entitled when I say, "this really wasn't my day," especially since I got a PR.  But it really wasn't.  Let me explain.  The weather here hasn't really cooled off yet, and it is more humid than ever.  Race day was around 60 degrees, with 98% humidity and rain.  I woke up the morning of the race and saw that it was pouring and my immediate thought was, "I could sit this one out...I didn't pay for a registration or anything."  I realized I had to take my dog out, so I dressed in my running clothes anyway.  My stomach and back felt very uncomfortable, and I was oddly very hungry.  I decided what I had planned (banana and caffeinated Clif Shot) wasn't going to cut it.  Instead, I had a piece of bread with peanut butter, half a banana, and most of my Shot.  I felt very nauseated.

Keeping my bathroom breakfast tradition alive. 


I took my dog for a little walk, weighing my options.  The weather was just miserable, and my dog was not into the walk.  I decided I wouldn't run, and headed back inside.  I felt relieved.  By that time, my husband was awake and making coffee, and he asked, "are you excited to race!??!"  UGGGGH.  I had about 30 minutes to get over to the start (about half a mile from our home).  I didn't say anything, just pinned my bib on my shirt, grabbed a house key and a rain jacket, and hit the bathroom one last time.

Surprise, surprise, I started my period.  (Apologies if there are any...like 12-year-old boys reading, but this stuff is real and it happens and most female runners spend a good bit of time thinking, planning, wondering, and worrying about how it's all going to play out with running and racing.  So there.)  All I could think was, GREAT now I'm totally going to run...things are too ridiculous not to.


Lining up.  I'm in the middle of the frame, in my stylish neon yellow singlet and digital leopard print booty shorts.  Yes, you read that correctly. 

I jogged over to the starting area, found a place to stash my jacket, and got in the starting chute.  So many of my friends were lining up, and they were all so chipper and energetic, that it really helped a lot.  I found some folks who run my speed and stood with them.  I didn't warm up, I didn't feel nervous or exited or anything.  The rain was really annoying me and I still couldn't get on board with running in it for almost an hour.

The Race

Total aside: the woman who sang the national anthem was super talented, and it was a very uplifting moment.  I watched the elite runners finishing up their strides and felt a little better.  But, even as the gun went off, I was still thinking "what am I doing?"

Fast folks in front.  The winner is front and center in yellow. 

My splits were:  7:25, 7:38, 8:02, 7:38, 7:24, 7:33, 7:06.  I started my watch at the mat, and went through the chute with everyone else.  After five blocks, I glanced down at my watch and saw a 6:25 average pace, even though I felt sluggish and tired.  We passed my building, and I thought about my family inside in their dry pajamas, eating Saturday pancakes.  Mostly, I was feeling very thirsty.  Thirsty enough that I was licking rainwater off my lips and the backs of my hands.  We ran past some folks with small cups of water, and I grabbed one and poured it at my mouth without slowing down.  That helped.  

Route, splits, elevation, and HR.  This is a screenshot from Strava. 

At the beginning of mile two, I was happy with my placement and reeled in my pace some.  I knew the next few miles would have some climbing and I didn't want to burn out.  I always try to run even splits, because I think running with discipline is important (and I'm a control freak haha).  Halfway through mile two, some track club friends cheered for me and told me I looked strong.  That helped some more. 

The climbing in mile three wasn't too bad.  The GAP for that mile was 7:25, so I feel like I ran it at a good effort.  It helps that I run the route regularly, and I know what to expect.  I heard my friend Fletcher calling my name, and as he caught up to me he said, "is it okay if I pace off of you?"  I said of course and he told me his knee was bothering him.  I told him not to think about it and we ran together for a while.  He dropped back after a while, and I felt bad about leaving him.

I caught up to another friend, Teresa, who is a masters runner and the nicest lady.  We started the downhills together, and she came along when I picked up the pace.  We were running elbow to elbow for the rest of the race, just making silly comments with the little energy we had to spare.  Near the end of mile five, she pointed to a long line of pigeons roosting on a telephone wire and said, "Look at those birds.  So calm and peaceful.  They are smarter than us."  For some reason, I just laughed and laughed.  When we turned onto the final stretch, Teresa said, "Rheagan, I'm glad you're here" and I told her I was glad she was there as well.  I don't know...that sort of made the whole race worthwhile for me.  Teresa ended up winning an overall master's award, so if I was able to pace her and help her accomplish that, then I am glad I decided to pin my bib on after all.  Feelings, man.   

At the very last moment, a woman in my age group came out of nowhere and beat me by less than two seconds, which I am still kind of mad about.  It happens.  Another total aside: my fried Fletcher came in #200 and snagged the last shirt. 

Arms up!  I was just so glad the whole thing was over.  That's Teresa in the white hat finishing just behind me. 

Post Race

The finishing area was very wet, and the rain was starting to pick up.  I was shocked when a volunteer handed me a "top 200 runner" voucher.  Oh yeah!  I forgot about the shirt!!!  I posted about it after last year's race, but the Vulcan 10k has "trophy shirts" for the top 200 finishers.  It is a tradition from the very first race 41 years ago, and I narrowly missed earning one in 2014.  I was giddy to see my little slip of paper, and headed inside to collect my shirt before the small sizes ran out.

Finishing area...it was too gross to hang out, anyway. 

Inside, I took full advantage of the free beer.  After I had a bottle of Gatorade and a quart of water, I had a couple (okay three) from Good People Brewery.  Then some trail mix.  I felt much more optimistic.

Post race party.  There is free beer from two breweries, free sausage and waffles from Waffle House, a snack bar donated by Girls on the Run, and a miniature expo with booths for regional track clubs and distance projects.  It's pretty chill.

My friend Fletcher texted my bib number to the timing company's app, and we saw that I won third in my age group!  I know that's nothing for y'all fast folks to get excited about, but I was pretty pleased!  I always stay for the whole awards ceremony if I can, and I was delighted to collect my own prize.  I joke that I am always fourth in my age group, but it's true.  The struggle is real :)

Sorry for my shorts.  Sorry I'm blinking.  But how could I NOT share this?

First place didn't show, so I figured I'd just sneak onto the top of the podium.  Just kidding, I was losing my balance. 

The medal is pretty sweet, too. 


I stayed until the last prize was handed out, snagged another beer, and said goodbye to my friends.  I walked home just in time to make myself a healthy lunch and take a little nap.  Not every race day feels awesome, but I always enjoy the time I spend running.

Until next time...enjoy the rest of your week, everyone!

I have not been compensated in any way for this post.  I received a greatly discounted race entry as part of my membership in the Birmingham Track Club.  The best track club :)


Monday, November 9, 2015

Workouts - November 9, 2015

Another week, another race!

In honor of fall racing, I'd like to start things out with a hilarious photo.  My husband just switched phones, so he downloaded a bunch of photos and shared them with me.  Here is the face I make seconds after finishing a 5k:

"Don't puke don't puke don't puke."

You're welcome for that.  This was a bit of a lower mileage week for me.  I started another very hard weight training cycle on November 1st, and it has cut into some of my running time.  I know that it will make me much faster in the long run, though.  I also ran the phenomenal Vulcan 10k on Saturday, which replaced my usual long run.  I'll have a recap up later in the week.

Monday: 2 @ 11:39 with my dog, to get the day started off right.  After family and work obligations, I headed to the gym for treadmill miles (3 @ 8:00) and an hour-long squat and deadlift workout that destroyed me.  This was less than 12 hours after my Sunday evening plyometrics workout, and I was wrecked.  You need days like this to get stronger, though.


My newest running partner.  I'm planning a "dog running" post, too, because I think my little Dog 2 5k training plan is working!

Tuesday: Easy 8 @ 9:17 on one of my regular loops.  I do my easy runs by starting very slow and letting a natural progression build, all without looking at my watch.  The first mile was 9:40 and the last mile was 8:50.

Wednesday: 2 @ 9:50 with my dog, then a back and shoulders workout.  My shoulders are the body part where I could stand to gain the most strength and size, so I am really working them with heavy weights this month.  That night, I went to the chiropractor.  I have dropped down to once a week for maintenance, and the visits are routine and painless now.

Right after that, I went to a track club event to demo run in the new Saucony Triumph ISO 2, and did 3 @ 9:56 with some awesome ladies.  It's so funny to me that the track club has "morning runners" and "evening runners," and our paths don't cross very often!  I am also beyond excited that the Saucony rep gave me a brand new pair of Triumph ISO 2s to wear out and keep tabs on for my blog and Strava followers.  Ordinarily, I would never even try a "plush" shoe like this, as I prefer a snappy feel and being closer to the pavement, but they are the most cushiony shoes.  I decided to go even more outside of my comfort zone and get the hot pink color, too.  Haha.

Looking forward to dirtying these up.

I'm also looking forward to giving you guys a real review of them.  All I got was the free shoes, and Saucony doesn't really expect anything of me in the future, so I can be completely honest.  I wouldn't do it any other way.  FYI: the new "Everrun" soles on these are supposed to compete with Hokas (which I haven't tried because I think they are unbelievably ugly).

Thursday: Treadmill fartlek, which worked out to 4.5 @ 8:53.  Followed by an hour-long weights circuit, focused on chest and biceps.  Two days out from a race, I like to do a little fartlek workout.  The "fast" intervals were 7:19 pace and the "slow" ones were 9:50.

Friday: Rest day!

Saturday: Jogged to the start of my race (.6 @ 9:55), then raced the 10k (6.2 @ 47:40).  I have mixed emotions about this race...I feel like I met several goals (PR, trophy shirt, age group award) but it really wasn't my day and I feel like I could have done better.  It was also pouring rain, which seems to be something that happens to me a lot on race days!  I'm already working on the recap, so I hope to have that up soon.

Sunday: 2 @ 10:09 with my dog, and wearing my squishy new shoes.  She is now running without stopping for eight minutes at a time!  She's a rock star!  We still have a ways to go, and my ultimate goal for her is to complete a 5k in under 30 minutes.  I know she can do it!  She understands what is going on now, and she is really excited to run.  But, like most runners, she needs to figure out how to poop BEFORE the workout starts, LOL.  I ended the day with a brutal two-hour full body circuit with heavy weights.  UGH.  It has to be done, though.

You can't even feel gravel underneath the soles, which sort of freaks me out, but I'm going with it. 


Totals: 31.6 miles of running, including three runs with my dog and one race.  Four (!) weight training sessions.

Have a great week, and as always thank you for reading!

Monday, November 2, 2015

Workouts - November 2, 2015

Another week is gone!  This was a tough one (workouts-wise), even though I started out thinking I would have trouble fitting them in.

Monday: 5.5 @ 9:00 on the treadmill.  This was probably a bit more mileage than I logged (like maybe 6.5 miles), but it was 50 minutes of running.

Extraneous farm photo. 

Story time!  We went to my parents' house on Sunday night, and it just poured rain all night and into the next day.  My parents live in an area that is very dangerous for outdoor running (I've definitely done it anyway, though, with mixed results and some scary experiences), so I hit the treadmill.  Their treadmill has been out of commission since a mechanical problem that my dad fixed himself.  Well...it is not calibrated properly anymore.  I tried to do one of my ordinary treadmill workouts, and felt miserable the entire time.  My heart rate was WELL over 180 when I was running at a pace that should have felt comfortable.  My watch accelerometer was registering a lot more mileage than the treadmill (like 15% more).  I could barely stay on the damn thing!

I chalked it up to continued problems with recovering from my race, and felt a little frustrated that I was struggling so much.  Then!  My husband did a treadmill run and had the same experience.  We did a basic test,  measuring the belt and timing revolutions with a stopwatch, and used algebra to determine the calibration needs to be fixed.  Did you know that 1) algebra has real-world applications like this?, and 2) treadmills can come un-calibrated???  So, my attempted recovery run was actually a 50-minute lactate threshold run.

Being at my parents' house means getting to eat ridiculous snacks of ultra-Southern food.  Like this monstrosity. 

Tuesday: 6.2 @ 8:25, around the lake at a municipal park.  I ran with my husband while my parents watched our son.  We haven't been able to run together in almost a year!  This pace was actually my husband's recovery pace, but felt quite challenging for me.  Another faster-than-intended run.  I'd better be getting SO EFFING FAST for my upcoming races!  Oh also, this run was in torrential rain and hard wind gusts, so it made me feel like a badass.

See?  Badass.  Also, I had no idea my arms were looking so jacked.  I'll take it. 

Wednesday: 6 @ 9:00 on the treadmill.  This was actually the Strava "Workout of the Week," called Goal Pace.  Yep, on the same busted treadmill.  I used my watch to set the speed, and I am confident I got it right.  I used a 5k goal pace of 7:15 and a 1-mile goal pace of 6:30.  I went to the chiropractor in the evening, and he fussed at me for having a tight back.  It happens.

Thursday: 7 @ 8:43 on my usual hometown loop, then 2 @ 11:47 with my dog.  I ran the seven miles by feel, and tried to relax and take it slow.  I have been doing run/walk intervals with my dog, but I think she's ready for some longer, slower running.  She is always incredibly excited to start running, and she's able to stay focused for longer (as opposed to stopping to smell and inspect everything along the way). 

Friday: Hour-long vinyasa yoga class, which felt amazing.  An awesome active recovery day with lots of stretching, pumpkin beer, and apple pie.

Saturday: 11 @ 8:28 for the Track Club Saturday morning long run.  I'm getting faster on these runs, and now I am catching up to the group of people who train at an 8:30 pace, so I have more company.  My husband and I also went to a formal brunch for Halloween, which involved about seventeen different varieties of cheese and some champagne day-drinking.  We all took afternoon naps, then did some lightweight trick or treating in the rain.

I think he understood the costume concept this year. 

Sunday: 2 @ 11:21 with my dog, then an hour-long plyometrics class at the gym.  I normally go to spinning on Sundays, but I just felt like I had done a LOT of cardio this week and not enough strength training.  As it turns out, this class got my HR up pretty high, but I feel like it was some good resistance training.  I'll probably go back.

Slight hair changes over the weekend.  This is my natural color, and I'm still fighting urges to change it.  Opinions?


Totals: 40 miles of running, a yoga class, and a plyometrics class.  Next week needs more easy miles.  I'm racing a 10k on Saturday, so I will probably have a lower volume week coming up.

Have a great week!