12 miles of learning!

12 miles today and it was a very learning experience.
1. I need more than 5 hours of sleep to run this distance.
2. A cupcake is not a good idea for quick sugar for a pre run snack even with peanut butter frosting.
3. Running on a trail and having a near fall is not fun and pulls muscles.
4. Run in dew covered grass for .5 mile not a good idea, it gets your shoes wet.
5. Once your shoes are wet, it is not a comfortable run.
6. If you leave the house feeling good, running will not help this situation.
7. I dont like to run through multiple cobwebs.
I finished it but the last mile I ran with a 4 minute run and 1 minute walk. This is not my normal 8  minute run and 1 minute walk. I am hoping that as I increase my miles, it will get easier. These were tough.

Speed workout revamped

Last week my speed workout kicked my butt and shins! Had to ice my shins for two days afterwards. So, I thought I would try something a little different. According to a wonderful article in Runners World, there are three ways to improve speed: short intervals (the ones that seem not to work well with me), long intervals and farleks. I thought I would give the long intervals a try. I ran .25 miles at a 5K pace (I averaged between 2.15 to 2.30 minute .25 miles) then I walked for a minute and repeated this cycle three times. I walked for 3 minutes and repeated the same cycle of running with one minute walk for a total of 3 cycles. This worked well for me. I was able to keep up my pace, not have any pain and felt strong. I think that the short intervals is just too much stress on these "older" joints. I then went to the gym for an hour and strength trained. I can say that I am looking forward to my day of rest tomorrow and will begin my week on Monday.

I have discovered some wonderful joys of running in different locations. This summer I have been able to run along a trail and see some beautiful mountains. The air was crisp and wonderful. I did have a little difficulty with the elevation change since I am a "flat lander" but so worth the challenge. A month later, I found myself running along the beach watching the Atlantic Ocean. I love the beach early in the morning when there is few people there but those of us who enjoy running/walking. Even here at good old home, I have seen wildlife such as deer and baby raccoons. I would not change anything about my running. It is a wonderful thing!

Hoping for the best!

Yesterday, I asked my teenage daughter to help me with my speed workout. She helped me last summer and it worked. I did improve my time and according to my husband my form improved as well. She ran track so she loves to put me through form and sprint drills. However, when we began yesterday, I felt my calves tighten and a burning sensation in both of my shins. I am so hoping that I did not do anything bad. (shin splints). I am guilty of front loading all my workouts this week due to my vacation starting on saturday so I have run or did my cross training for the last 5 days in a row without a day of rest. Today I am resting but I am suppose to do my  9 mile long  run tomorrow. I am hoping that my legs were just tired but I came home and iced them. I plan on running tomorrow but if the pain returns...I am not sure what I should do. I am afraid to push too hard and cause further damage. Lesson learned...no more front loading my workouts with out an adequate rest day!

Shattering the Cement...

WOOOHOO! After a week of disappointment on my runs, I have completed the Duathlon! I felt great, my legs felt strong. I am not fast but steady and my times proved it. Completed it in 2 hours 9 minutes with a few minutes of transitioning between running and biking. I learned something from a very fast biker who passed me ...she would pedal in cycles. She would pedal about 50  times and then coast. I tried this and it worked well. I also discovered that I CAN run with out my IPOD. I was sick when I found out at the race that IPODs were not allowed. I was unsure how this was going to affect me since I run all the time with it. I still prefer to run with it...it is a great distraction but I CAN without it if I have to.