Outsmarted

I have a 10-mile race coming up. While out running this morning I managed to convince myself that the race was next week. So I cut back my planned run from 18 km to 10 km. I justified this change on the basis that I'm following a half-marathon training schedule for a race in November, so I "ought" to adjust for the 10-miler, and not go too long today.

The joke's on me. Now that I'm sitting at the computer planning next week's training, I see that the 10-miler is two weeks away, on  the 18th of September.  So, really, I should lace up and run another 8 or 9 km, and get in the over-distance that will make the race easier and more fun.

Maybe I will, later. I'm already well-fed after breakfast and enjoying another cup of coffee. My clothes are damp and I'm cold.  And did I mention already that it has started to rain?  I think I'll wait a little while for my motivation to return.

The other reason I ought to go out again is that I ran the first five this morning with a friend who is learning to run. She had some leg pain leftover from her first run last week, so we walked often and ran at a much slower pace that I usually use for "long slow distance."  I thoroughly enjoyed her company.  And I ran the second five on the beach with the dog.  So I'm feeling the need to stretch my legs out a bit at a faster pace. Maybe later this afternoon.

me, running.

long summer run!

hot sun = fun run on the beach. Indian raga music made it even more beautiful. barefoot. 13.5 k (had planned 14, but turned early to keep Odie out of the crowds). LSD is back.  Worked on staying in the upper most part of the heart rate zone.  Put sun screen on my road rash in the hopes of avoiding scars.  The sole of my left foot is slightly annoyed at having been made to run barefoot, but my knees are very happy. I could feel the effect of the crash deep inside my right hip,  Everything feels better today, a nice change of direction. Every day after the accident I felt slightly worse. Until today.



1000 meter swim
And sunburn!

LSD

Yesterday, I enjoyed a great 25k run. I left home at 4 PM and ran a big loop up the North Sea coastline, then into the Dunes and back home. The sunset was gorgeous, soon replaced by a clear sky and billions of stars. The sand and the dunes were frozen since the temperature was at most -1c. My water bottles froze too. I ran on the bike path in the Dunes to be sure I didn't lose my way in the dark.

My knees are a little sore this morning, but otherwise I am no worse for the wear. The last 5k were difficult - I could feel the point where I outran my previous running distances. My legs were tired. I took fairly regular walk breaks. I wished I could run at a faster pace. I will edit this later to add my pace. The run took about 4 hours 20 minutes.

In the very cold weather it was a challenge to regulate temperature - too cold, too warm. By the end of the run, I started to get cold because my clothes were damp with sweat. Altogether, the run was a big success. Odie, my marathon dog, loped along with me, carry sticks for miles and sniffing every interesting smell.

Revised Schedule - January to April 2010

In response to my report on my "crappy run," Jeff commented that they're normal occurrences.  To help with my jitters at increasing distance, he suggested a strategy for long runs - call someone every 10k. 

"They can be your motivation lines," he wrote. 

Jeff also gave me a revised schedule to consider, which I've posted on the side panel.  This schedule works a little better with upcoming deadlines at work, which will require some extra time at the office in January.

I also need to plan for a school ski trip next month. Last year, the trip interrupted my running schedule, and I felt a bit under-trained going into the CPC.  I'd like to run the CPC half, and will need to see how I can integrate it into my training schedule for Rotterdam.

Jeff's blog also offered some mental strategies for long runs, a timely post for me: Think Positive.

one crappy run

I never had one of these before. A crappy run, that is.  Well, my lesson learned is this. Do Not Open the mail before heading off on a planned long run. 

I was walking out the door with my sports drink in my fanny pack, listening to my fully-loaded iPod. I picked up the mail from the slot and saw an envelope I didn't recognise. I opened it. The envelope contained a rather large bill that I thought I had paid last year.  I stuffed it into my desk and headed back out the door. I was so upset about the bill I forgot to say good-bye to my family sitting in the living room playing music.  A block away, I thought about turning back to say goodbye, but kept going.

Planning a run that will take me more than three hours takes practice. Yesterday I mapped out a route and felt much better about the run. It's difficult to go out that long along the North Sea in the winter.  There are very few shops and no water. I realised the bike route I ride regularly could get me most of the 27k. But what about replenishing my water supply?  I can carry two water bottles in my fanny pack (1.6l) or a Camelbak.  I feel like a camel though....

I solved the water supply problem by breaking the planned run into two parts. One up and back on the beach with Odie, then drop him home, re-fill and head back out.  You can see the problem already, I am sure.  It's the cautionary mantra of ultra-marathoners: "Beware of the chair."

Well, I got going. Odie was happy. I tried getting my Garmin to go too.  I stood around a bit, waiting for it to pick up the satellites. Then I started the workout - which used a distance-based warm-up as the first interval.  Because the watch wasn't tracking distance, the workout never progressed.  My attention focused on the stupid watch, occasionally getting anxious and irritated about the bill. 

I don't usually enjoy the first 15 to 20 minutes of any run. As usual, my legs felt too heavy.  I felt guilty for skipping my mid-week runs - giving myself no slack about the week before Christmas, the ice fields that have surrounded the house, and my trying to finish up work and buy gifts and be festive, etc.  Real athletes train anyway. I have four months before the marathon, and already I feel behind and ill-equipped.  I can run 21k without batting an eye, but today I felt like a rank beginner.    I'm mildly curious about where that expression comes from. After finishing here, I will go read here and here, thanks to a quick Google search.  If you read the links, don't blame me for your A.D.D.

The GPS signal remained too low for my watch.  Or my watch was just stupid. It required a soft reset later in the afternoon, so maybe it wasn't the satellites' fault.  I was listening to Femi Kuti, Beng Beng Beng and trying to remember how to run before I became Garmin-Stupid.  I took the buds out of my ears, screwed around with my watch, gave up, and looked for a landmark for an out-and-back.  I picked a spot that yielded a little over 8k round-trip from my house.   In hind-sight, I should have just stayed out longer.

Another factor that made the run crappy was that I was too hot. I had three layers, including my new wool Icebreaker from New Zealand.  I've been wearing this jacket since it arrived under the Christmas tree.  If you looked at the jacket link, I do not look like that model. My ears are smaller.

Once I got home, I got cold. And the ambivalence I feel about long weekend runs set in. I like spending time with my kids. I also like sleeping in. Of course I could get up earlier, finish my run before the kids rally, and have more time with them. But I don't get up early. I stay up too late and then oversleep.   Like last night and this morning.

So with the failure of my gear, I don't know my pace. I have a good idea of my distance thanks to a google pedometer map.   Still willing to click? Here's my route. 

I made lunch for everyone. Then they dashed out of the house to go skiing - indoor Dutch skiing. Don't feel jealous.  

Then the final blow - my next love assaulted me. Being home alone.   I decided to blow off the rest of the planned run and just chalk this one up to One Crappy Run.  I sorted kids' clothes, posted a couple of the good items on eBay (I have to pay that bill somehow....).  And baked Christmas cookies.  Photo above. Gluten-free. Meringue and almond meal. Very tasty.  Let me know if you want the recipe.

I wrote an unapologetic report to my coach.  I have to admit to myself I'm ambivalent about LSD.  I hinted at this problem I am having with the very idea of four-hour runs. I want to do the M in 5.5 hours. But do I need to run a half-m or more every other weekend to do that?  I don't know.  He's got a lot of experience. But I put his training plan in "old school."  I'm going to think about it some more.  And eat some more Christmas cookies. 

My promise to myself - do both my mid-week runs, with some drills to help me run faster.  Get back to the gym to lift.  Fill out my blueprint for success in 2010.  Build a solid financial foundation.