Thursday, May 22, 2014

Mother's Day Low Key 4 Mile Run and my latest workouts

I’m suffering from a little bit of writers block.  Training for a race always gets me excited about running and workouts.  It also makes for easy blog content.

I’d like to race more often but money and time are two things I’m lacking right now.  Lately, my lunch time workouts have been strenuous because I’m fighting with the sun.  

I can only run 4-5 miles at time on my lunch break outdoors. Before it started getting too warm I could usually fit in 5-8 miles.  If I try to run any longer than 5 miles I’m dancing into heat stress territory.  I know when I’ve gotten too much sun, if I’m still sweating an hour after my run and my stomach feels crampy.

I’m trying to make do by driving to a park and running for a half hour. I still enjoy running but, I’m not getting as much mileage in as I would like.

Friday 5/9  I drove to Sunset Park and ran just under 3 miles (2.78 miles @ 8:20 pace).  It was pretty warm out.

Saturday 5/10 LVTC Low Key 4 Miler-
This was held at the Sunrise Picnic Area near my home.  I got there and I ran a mile to warm up and did some strides and stretched.
There were several other events being held that morning so this event had a very small turnout. I ended up being the overall leader.  Here are my split times.
Mile 1-7:06
Mile 2-7:06
Mile 3-7:07
Mile 4-6:47

I liked how even my splits were.

Sunday 5/11 Rest Day (Mother's Day)- I had a nice day with my family. We took the kids to the park and had a picnic and then we let them play in the splash pads.

Monday 5/12     I ran 6.2 miles @ 8:34 pace.  This run was not fun. I think I was still sore from Saturday's 4 miler.  I felt like I was running way harder than what my Garmin was telling me.  It was 75 degrees when I took off and close to 80 when I came back.  The heat sucks a lot of energy out of you, I'm just too stubborn to realize it at the time.  I felt like crap the rest of the afternoon.  My stomach was crampy from the heat.

Tuesday 5/13 4 mile treadmill run and strength training.  I ran a progression run on the treadmill.  I started out at 7.2 miles per hour then after 2 minutes I kicked up to 7.5, I kept increasing the speed every few minutes.  I ran 4 miles in just over 30 minutes.  I also ran at a 1% incline.  After that I did some lat pull downs, push ups, rope bicep curls, push ups, and kettle bell squats, and some sit ups.

Wednesday 5/14  5 Miles @ 8:15 pace  I felt like an extra from the walking dead.  I drove over to Cornerstone Park.  I ran two loops in the park and then I headed off on a jogging path.

 Normally I see other runners and walkers out but there was no one else around and it felt creepy.  It was 79 degrees when I left and closer to 85 when I finished.  This was another frustrating run.  I love running outdoors but, the heat is getting to me.

Thursday 5/15  Rest

Friday 5/16  4 Mile treadmill run and strength training.  I ran another progression run and then I did some Roman Chair leg lifts, push ups, lat pull downs, lunges, kettle  bell swings and some sit ups.

Saturday 5/17  Rest, a heat wave came in and the afternoon temps hit 100 degrees for the first time in Las Vegas for 2014.

Sunday 5/18  6 miles in the heat..... I almost didn't take my hand held bottle with me. I'm glad I did  The humidity was only 9% and it felt like a blow dryer was blowing on me.  Your sweat just dries almost instantly so I was just pouring water on my head and drinking water all throughout the run.  6.11 miles @ 8:44 pace.

Monday 5/19  I drove out to the Pittman wash and I ran a 4 mile progression run. I ran 2 miles out and 2 miles back in.  There was 162 feet of elevation gain on the way out and 155 feet loss on the way back in, which explains the faster second half.  Here are the split times:
Mile 1-9:05
Mile 2-8:40
Mile 3-8:03
Mile 4-7:24

Tuesday 5/20 Rest- I got a surprise invitation to lunch from my husband.  We don't get to meet to often for lunch so it was a nice surprise.  We didn't do anything fancy.  We went to Port of Subs.

Wednesday 5/21  Another Rest Day-  I didn't feel like running...... I couldn't decide what to do. I didn't want to go to the gym at my workplace. I also didn't want to fight with the sun.

Today I'm ready to just go outside for a few miles.  I promise I won't keep complaining about the sun. I'll come to terms with it next month when it really gets hot.  We have about a month left before the school year ends. Traffic will be much lighter in the mornings, I’m thinking of switching back to AM workouts before work next month.

Tuesday, May 6, 2014

Hot weather season is coming fast, and my latest workouts.

I'm going to have to start modifying my lunchtime outdoor workouts.  The weather warms up much earlier out in the desert.   My days of running outdoors at lunchtime are numbered.

 I'm going to try to last a few more weeks by carrying a hand held water bottle with me.

  I will fill it half way with water in the morning and freeze it.  Then fill the remaining half with water.  I like to spray water on my head and the back of my neck when it gets really warm. It keeps me cooler.

Workouts since my last update

After the Mustang 50th Half Marathon my parents came into town to celebrate the Easter weekend with my husband and children.  It was a great visit.  However, I ended up getting a stomach virus on Marathon Monday (April 21st). I got so sick and I didn't have much energy to run. I took almost a whole week off from running.

April 20-24-Rest and Relaxation. I was so happy to be home on Marathon Monday (April 21st). My mom watched the Boston Marathon with me.  During the last 15 minutes of the men's race I was jumping up and down and screaming at the TV. Go! Meb Go!!!!  My kids got so excited we were all jumping up and down when he won the race.

Friday 4/25- I went for a three mile shake out run.  No Garmin

Saturday 4/26 Rest

Sunday 4/27  I ran 6ish  miles with some hills.  No Garmin

Monday 4/28- Track work.... I finally got to meet up with my friend Nancy again to do track work. We only have a week or two left before it is too hot for lunchtime track work. I did a short workout. I didn't want to push myself too hard. I'm still recovering from the half marathon.  My workout was 6x400 with 200 meter jog recovery.  Here's the data:  90, 93, 93, 91, 85, 91

Tuesday 4/29  Circuit Training and ran 5 miles.  I did a few chest and ab exercises, then I ran almost 5 miles
4.96  miles @ 8:18 pace.

Wednesday 4/30 Rest

Thursday 4/30  Tempo/Progression run.  I drove to Cornerstone park and I ran laps around their jogging paths.  This is a great place to run tempo miles.  The jogging paths are closed to traffic.  I ran almost 5 miles again (4.81 miles)
Mile 1-7:54
Mile 2-7:53
Mile 3-7:51
Mile 4-7:41
Mile .81- 6:18 (7:48 pace)

Friday 5/2  I ran 3 shake out miles. No watch or radio.

Saturday- Rest

Sunday- 5/4  7 hilly miles.  No watch or Garmin.  

Monday 5/5 Track work.  10x200's and 2x100's.  I wanted to do some shorter/faster intervals to work on my leg speed/turnover.  I jogged a mile, stretched, and did some form drills.  I also jogged 200 meters for recovery in between the intervals. Here's the data: 10 x 200 (43,41,42,41,43,42,42,42,42,42)  Halfway through the workout I ran around the track in the opposite direction.  2 x100 These hurt. I ran the first one in 18 seconds and the second one in 19 seconds.  I did a short half mile recovery and I stretched my legs in the evening.

Tuesday 5/6  Circuit training. Today I did lunges and kettlebell squats.  My legs were already a little sore from the track work yesterday.  I used a 15lb kettle bell for both the lunges and the squats.  I also did some push ups and planks.  After that I ran 4 miles at recovery pace.  No watch or Garmin.

I'm trying to make it a habit of not wearing my Garmin when I am running recovery runs. I know I just raced a half marathon a little over two weeks ago.  I'm not doing myself any favors if I'm stressing out over my paces on runs that are supposed to be easy and fun.

I plan on taking a rest day tomorrow, my legs are tired.