Charged

Today was my day to play gym rat.  And what a lovely couple hours it was.  I even put in some speed work in on the treadmill, which is oh so painful for me.  I pretty much hate it.  But I thought it would be a good idea to run at the gym – kill 2 birds with 1 stone, so they say (though I have no reason to kill a bird at all).

Ran 3.2 miles on the treadmill, with my bursts at a 7.3 pace.  That is really quite remarkable for me, even though my bursts are only 65 seconds.  Believe me.  This is a vast improvement.  And I hardly do speed work at all.  So it seems that little work goes a long way, as I’ve been told, with speed work. 

On another note, a much brighter note, my 3 boys presented their Christmas gift to me early.  It was a camera!  It’s charging now, getting ready for tomorrow’s run (If I can drag myself out of bed after a few glasses of wine tonight . . . times are tough!)

Not Enough Speed to Lead : )

Friday, I finally got back to speed training.  Still working on short sessions, I actually stepped onto the dreaded treadmill.  The only reason I chose this option was that I didn’t have time to drive to my usual bluff trails.  I was already at the gym, and I had errands to run and chores to do before picking up the boys.  So, I did it.  I crossed the line and stepped up onto the dreadmill.

What an experience speed training was on the treadmill.  I set my bursts to a sub 8 minute pace (0:7:53) and boy oh boy – what a treat.  A treat to my confidence (I didn’t fly off the treadmill) and a treat to my sweat glands (LOL).  I felt a little sorry for the treadmillers on each side of me.  Sweat was flying.  And since I’m giving too much information anyway, my pants were actually falling down as I ran much, much faster than I normally run.  Thankfully, my underwear were the same color as my pants, so I doubt anyone noticed – that is until I noticed, pulled them up and tied them tighter.

This morning (Saturday) I lead the OCTR new member run at my favorite park.  As customary, the run was short.  The runners though were fast!  I guess that’s good for me because it again kept the pressure on to pick up my pace.

Me, Mike, Victoria, Chuck

The morning was cloudy and heavy with moisture -- what a lot of people call perfect running weather.  With my heat training, I’ve kind of grown accustomed to running in heat and don’t prefer this cool misty weather as much.  It was a fun run anyway.  Always great to meet new trail runners.  And it was also great to run with Victoria.  We’ve run together on several occasions, but it’s been a long, long time. 

Taking up the back (LOL), I “lead” this run down Wood Canyon and up into Wood Creek Trail.  Taking the lead, Chuck was kind enough to break through all the spider webs for us.  I usually run this tranquil trail alone and have to do that myself.  We didn’t see any coyotes on Coyote Run Trail, however plenty of mountain bikers rode the route.  We also saw several deer, both does and bucks on Wood Canyon Trail (our route back).

Waiting for Lauren

Running Wood Canyon Trail back

Miles run Friday:  2

Miles run Saturday:  4.5

Tapering (& checking trails)

Saturday I set my alarm early for a paved run.  I woke so tired and cold, I decided to sleep in.  I mean way, way in!  I’ll call it tapering.  Later that afternoon, I took a drive to Aliso/Wood Canyons park, just to check.  Just to check how bad the trails were, and if there was a way I could sneak in.  I drove over Amwa bridge which was reinforced and posted with warnings against stopping and auto weight limits (no cars over 16,000 pounds – like I know how much our truck weighs).  Needless say, I drove across the short bridge very quickly. 

Gates were locked up tight, and the station looked empty of rangers.  I took a public upper dead-end road that leads to about the halfway mark on Aliso Creek Trail.  I could see from above that the creek was within its normal banks and the trail looked pretty clean.  And then at the cul-de-sac, the service entrance into the park was a ranger sitting in his truck : ))))

I got of my truck, he got out of his, and we walked toward each other, meeting at the gate.  We talked.  Apparently the trails aren’t going to open until next week.  Feeling a bit needy for trails, I asked about the unmarked ones on the other side of Top of the World, the trails that lead down to Laguna Canyon – they don’t seem to be part of any official trail system.  He smiled with a sly look and said that they weren’t monitoring them, and that if there’s no sign, well, that I could give it a try. 

“Are the slopes stable?”  I asked.  “Oh sure,” he said.  “Thing is, they’re awfully muddy.” 

And so I decided against driving all the way around (probably 10-15 miles) for a tromp in the mud.  Instead, I set my running gear by the door then set my alarm early once again for a run on the pavement Sunday morning (today).  Then after a movie with my oldest son, I snuggled into bed fairly early.  I woke, turned on the wall heater full-blast, surfed the internet, drank TWO cups of coffee.  Then I fell promptly back asleep on the couch.  When my middle boy woke, he covered me with more blankets, and I snuggled in deeper to sleep (hearing occasionally the ohhs and ahhs of Dragon Ball Z on the t.v.).  I didn’t wake until 10:30 AM!!

What is the matter with me?

Tapering.  That’s it.  I’m tapering.

I did manage to get in some speed training before heading out with our boys to visit my folks.  I felt like I had to get in SOME running.  So I used the local paved hills.  And I beat my fastest speed work pace of 6.44 with a pace of 6.23!  Of course, that’s not for a whole mile, just the speed burst.  And I have to say that I felt like I was going to fall flat on my face.

But I didn’t.  (Unbelievable.) 

One more week!  Just one more week . . .

Good-bye Texas

Thursday, last full day in Texas, I spent lounging, hiking, talking with family.  About mid afternoon it was time.  Time for speed work – my last run in Texas 2010.  It was not as miserable as usual (speed training that is ).  But still, I was pretty miserable.  I forced my way though.

It will be sad to leave.

Miles logged:  2.0

Holding onto the Hope

I still hate it.  Speed training that is.  Today was the day.  Somehow I was able to get myself out there and do some speed work.  Thing was, I had very little time and no car, so I had dig beneath the bed for a matching pair of road running shoes and hit the pavement for the first time in a long time.

Warming up for ten minutes, I couldn’t believe how easy it was to run.  I felt light on my feet, like running was effortless.  And then my hill came (or do I mean, my hell : )

I ran up Golden Lantern (a very decent grade) and back as fast as I could, three times.  After the first dash up and back, I raced up the flight of stairs nearby (about 120 steps with 3 landings), two times.  After my second race up and back Golden Lantern, I ran that flight of stairs 3 more times, resting at the top each time.  Then it was one more speed burst up Golden Lantern (which in reality was quite slow, I was so dang beat).  I ended the run with about a 5 minute leisurely pace before taking time to stretch.

Again, I felt extremely weak and disheartened during and after this speed work.  It’s definitely not my fun day running.  Just holding onto the hope that this will make me a tad stronger and faster.

Miles logged:  3.54

Elevation Profile:

My Second Day in Hell

Well, I was back again on West Ridge (a nice up and down fire road with gorgeous views) for another bout of speed training.  Notice I use the word “bout,” as if it was a sickness.  Actually it was kind of like a sickness.  It was pretty much pure hell. 

I learned from last week’s speed work and gave myself a ten minute casual pace run along the rolling hills of West Ridge before REALLY taking off.  Then I let go and ran a 1/2 mile speed burst.   After bringing my pace down to recoup I ran another 1/2 mile burst which brought me to the hill I call “Good Girls Don’t.”  I ran up that hill as fast as I could three times.  (The way down I took at a leisurely pace just to recuperate).

The way back on West Ridge, I was so wiped out that I changed my strategy from my way in.  I rested (ran at a slower pace) on the flats and downhills and raced up the uphills. 

Yikes.  I hate speed training.  It makes me feel weak.  I wonder, will I EVER like this?  I used to hate running, now I love it.  I used to hate yogurt, now I love it.  So maybe there’s hope.

“Good Girls Don’t”

My Thoughts on Today’s Speed Work

Miles logged this morning:  3.85

The Defeatist

With the glutes doing much better, I decided it was time for some speed work.  I should say first off that I am a long runner.  I am not a fast runner.  But with my Calico goals, there’s no way around speed work.  If I’m going to better my time, I’ve got to run faster.  Not faster on the street, not faster on flat trails, faster on rugged terrain, faster on hills. 

I was kind of looking forward to this morning.  I actually thought it might be fun.  My plan was a short run with speed bursts, longish speed bursts (about 1/2) along West Ridge, and overall run those rolling hills faster than I usually do.  And then when I come to the steepest hill (I call it “Good Girls Don’t”), run that short hell climb a few times as fast as I can. 

Getting ready for my “new” training, still thinking it might be fun (wearing full gear, because that’s how I will run Calico)

Well, I hated it.  I HATED IT.  I really cannot stress how difficult this was for me.  I started off strong on mildly rolling hills, about 8 1/4 minute pace.  Strong for about 1 minute!  My breathing quickly felt out of control.  I had to rest at .47 of a mile.  But I kept on going afterwards, bursting up the hills, trying to fly on the down hills.  And then after running up “Good Girls Don’t” three times as fast as I could (I had to stop midpoint all 3 times), I felt like I might vomit. 

On the way back to the car, I ran West Ridge faster than I usually do, but my bursts had slowed quite a bit from my run in.  And I did stop to click one beauty of a picture of the Laguna Coast and the great Pacific.

Overall, this is what I thought at my first attempt at speed work

Elevation Profile:  The 3 spikes around mile 2 is the hill I call “Good Girls Don’t”

Miles logged this morning:  3.94