Happy birthday Harley man and oh, some dreadmilling

Kind of in a weird place right now.  Stressed about family and not sure how much to write about it and how much to keep to myself. I am a talker when it comes to problems.  I always feel that sharing about problems is the best for me, one, to get out of my own head, and two, because many people have great ideas on how to solve problems based on their own life experiences.  That is just the kind of person I am, while others keep it in, I put it all out there.  I do feel like the strain of all of it and the fact that I can not kick this cold is really affecting my runs.  I can't seem to get away from thinking about all of it  no matter what I do.  As I said earlier, this verison of cold going around wamego and manhattan has been lasting up to 4 weeks and I am at the end of my third, beginning of fourth.  I did think it was almost gone and had been using musinex DM, which had been helping, but for what ever reason, last night it made yet another stand during my 800 meter repeats.  Now today, I feel like I am back at day 1, coughing, snotty, and sinus headaches galore.  So how has my week been going by thus far with running you ask?

Well there has been alot of dreadmilling.  My hubby has been working late and while I will run late at night during the summer, right now I am in the mode of run after work.  I did one of my tempo runs on the mill this week and one of my recovery runs.

Yes, I run in the dark, Weird right?  There are lights behind me and to the right of the mill, but they just don't show up

I am pleasantly shocked to say that I did not die during my prescribed tempo run.  I was able again to hit the high to middle end of my pace range, and hold it there for the amount of time I needed to get done.  The second round was not as good, as Andrew had decided he wanted to run on the mill with me, and I had to stop almost at the end to ensure daddy had him, and he was not in fact going to join me.  I wish we had the mill where I could shut a door or block him from being near it, but it is residing in our dining room right now, and our lower level of our house is a pretty much open floor plan.  While it is nice because I can get him a snack and cue up netflix for him to watch while I run and I can see him, if he so chooses to get up, and come see me, I pretty much have to slow down or stop to make sure he doesn't try and get on with me.  I was for sure sore after running on the dreadmill but very, very happy that I am slowly getting use to doing faster work on it.

My second run on the mill was my recovery run and boy did I take it slow.  Been reading a lot about how slower is better for recovery, so I took that very literally.  Hubby had just walked in as I was getting on the mill, and I had a split second thought about changing clothes and doing this run outside, but oddly chose to just get it done on the mill.  Needless to say, stella and Deuce are very put out that I would choose the mill over outside.  I am really glad that warmer weather is on it's way so at least if I don't have a baby sitter that I at least can take andrew too if need be in the jogging stroller.  

The moon rise was amazing last night, too bad this picture is so crappy!

Last night's run was the worst though.  Headed out to do 800 m repeats.  Honestly, this is probably my least favorite of all speed work (well, behind a pace run), but I had put them off last week due to this cold and stupidly thought after not having any issues during my tempo run ( a pace of 9:20 versus a pace of 8-8:10) that I would be okay.  I did also get a very nice present from my monthly friend yesterday and was quite crampy and crabby, but I felt like I needed to just buck up and get it done.  I warmed up fine and proceeded to do my first repeat.  As soon as I hit my 800 meters I started violently coughing, so much so that I threw up.  At that point, I should have just recovered, run to my 2.5 mile turn around and came back, but I am a dummy and decided to try one more time.  I did better this time coughing wise, but I just could not get and hold onto my prescribed pace.  I was hitting in the 8:20s instead, and it was defeating me.  I have never had trouble hitting 8s for my 800 meter repeats.  I felt like my chest was very congested, and that I just didn't have the lung room I needed to really push.  After four failed attempts to hit pace, and four attempts at trying to keep something in the low 8s, I just couldn't do it anymore.  I walk recovered and then hit the road home.  I finished with 4 repeats and a spread of paces from 8:17 all the way to an 8:32.  I finished up with five miles total, but I felt very defeated.  I guess the good news is that I have more to worry about at home and I couldn't really grovel in my failure, so I have put it out of my mind.  I am looking forward to my long run this weekend, and  I am going to start taking all of the medicines I was previously taking and assume that I am still not 100%.  I still have a week to go I guess, to truly have this a full four weeks as everyone has said they have had it.  I just need to be well before my first half on the 28th.  

And now for some good things to end this on a good note:)  Deuce continues to do better and better.  His coat is finally coming back and he is looking so beautiful once again.  He is gaining weight and looking like what a real aussie should.  He is still running with us as long as it is less than 5 miles.  He is also bummed that I have chosen the dreadmill over him and stella.  We were invited to come to an agility class, and while I don't think I can come every week, I hope to get to drop in some as I can.  

We also celebrated Harley's 12th birthday!  I think (and  hope) my dogs live forever!  Harley, while a sometimes challenging dog with regards to his odd fears and his desire to escape even the best dog pens money can buy, has been an amazing dog to have in our household.  He introduced me to many other dog sports including obedience, herding, rally, and tracking and while we never competing in those events, I have had fun learning with him.  I have learned many lessons of what not do to do as a trainer, as well as what to do, and we even have had a win in the conformation ring together (and I had NO clue what the hell i was doing at all;).  He also has been the most amazing demo dog when we have visited the children's camp we go to.  Not only did he do countless agility demos but was more than willing to let the kids throw the frisbee to him over and over and over and over.  I love you Harley man!!!!  While we haven't achieved all of our goals we have set forth, we still have had a hell of time trying:)

The Runs

Okay still like that title LOL!  Before I talk about my runs for my coach, please check out www.gypsyrunner.com.  This is one of my favorite running stores for super cute themed clothes that are functional.  I met them at my very first half marathon in St. Louis and I keep ordering more and more from them.

I already have one running skirt from them with the sugar skulls design, that I so dearly love and I knew I wanted this one too for the dog runs stella and I do together.  It just so happened that this design is going on sale so I HAD to order one.  If it is on sale, I NEED it:)

I also ordered from Road Runner sports for the first time this week.  I am addicted to my shoe, the vomero 8s and since they are last year's model and the beginning of last year's release at that, I am having to order them.  Last time I got them from Amazon, but this time, they were out of my size from all of their sources.  I found them and some even older versions on road runner sports and at amazing prices!  Plus they have a VIP club that looks like it is totally worth it for the discounts you get.  I am seriously watching a couple of running vests that I so want to see if they drop in price:)

Well, this week has been yet again the week of the cough.  I had decided to not push any speed work because I cough the most when I get hot.

Monday-Was suppose to do 800 meter repeats.  Instead did 5 miles of easy running.

Tuesday-off-first PTO meeting with our preschool.

Wednesday-4 miles on the dreadmill.  Tried running for 9 minutes and walking for one and keeping the incline down to 1%.  During the nine minutes, 3 were at 5.3, 3 were at 5.4, and 3 were at 5.5 or even up to 5.6.  Kept me from loosing my mind.  I didn't have a baby sitter so I also had to get off a few times to make sure andrew was behaving.

Thursday-Again was suppose to do speed work, my tempo run, but opted for just another 5 mile run.

Friday-rest day

Saturday-10 miles in the snow, no speed work

Sunday-1 hour of running with a five minute warm up and cool down at a brisk walk within that 1 hour


M=5.02
T=off
W=4.14
Th=5.02
F=off
Sat=10.21
Sun=5.34

Total=29.73

I have started doing the hip strengthening exercises found in the recent copy of runner's world.  I am on week one.  I will probably do it monday through friday (while at work) and take sat and sunday off.  I am still hoping to get back to the pool someday soon:)

This whole week I  have not been 100% and still do NOT feel 100%, with today probably the worst.  After polling FB i have heard it takes 3 to 4 weeks to get over this and monday starts my 3rd week. Sigh.  I would love just one night of good sleep with no coughing interruptions.  That would help tremendously.  I would also like it if I could stop swallowing and coughing up so much snot but I am very glad it is coming out of my lungs and not residing in there.

Snow run, FINALLY!

I finally got my wish!  A snow run and a long run at that!

And I finally got to try out my YakTrax!  Had them since christmas and hadn't gotten to use them.  

Let's just say that I LOVE them.  They made running in the snow SO much easier!  I can't wait to take them back out again tomorrow when we have even more.  

Hi snow cows!  The snow was coming from the south and east and yep, my normal long run route goes mostly east and south.  I need to invest in some snow googles I guess because my glasses kept fogging over and then freezing.  I would have to put them in my pocket to warm them up and get the ice off of them.

Snow flakes up your nose and in your eyes hurt!  We are suppose to get around 6 or so inches and I am super excited to get more snow runs done.  We got all of our normal weekend stuff done last night  just in case, so we are good to go if we are stuck inside all weekend.  I needed to do speed work during my long run, and while I pushed as hard as I could, I still couldn't hit the paces I needed to.  Blame it on the snow, or the fact that I didn't really fuel properly last night (we had chinese while out shopping because andrew suddenly LOVES sweet and sour chicken) or maybe the fact that I was up coughing last night more than I have been all week.  Whatever it was, I am proud of the effort I tried to put in, and the fact that I got 10 miles done.  

And I am super excited about this!!!!!  I never thought I would be able to hit 100 in a month again.  While my ankle is bothering me, I do think that is treadmill related and not related to the number of miles I ran this month.  

a quick check in

What a crazy week at work again!  I haven't had much time to sit down at all and my nights seem to be just as equally hectic.  I am seriously thinking about investing in a laptop so I can blog at night in bed.  Those few minutes when everyone is settled and ready for sleep seem to be the only minutes I have left to do anything.  Seriously, moms of more than one,I don't know how you do it!

Almost 100 miles this month and it is a short month!

Running has been okay this week, mostly just getting mileage and not doing intense speed work as set forth for my plan.  I just can't seem to kick this cold completely. I put it out on FB as this cold/virus has been going around most of  KSU lately, and I got tons of, oh it lasts 3-4 weeks at least.  Sigh.  I don't have three to four weeks to give so I am being cautious and just doing mileage at this point.  I gave up my long run last weekend because I felt really, really bad, and i knew it was not a good idea.  While my coughing is minimal now and mainly when I get hot or wake up in the morning, I am still going to be cautious this weekend and just do an easy paced long run.  I just might get my wish too to use my Yaktrax that i got for christmas!  I sure do love snow runs so kind of excited for this! I did get on the dreadmill again this week, and did 4 miles on it of 5.4, 5.5, 5.6 intervals at 1% incline.  Every three minutes I increased the speed and that seemed to keep me from going insane.   I still hate the treadmill but definitely appreciate it when I can't get outside or have a baby sitter.

I am not getting as many cool pictures during my run since it is actually quite chilly out now so I will leave you with some random pictures of andrew:)

These are two of my favorite pictures.  I have to say, we are in the midst of potty training and this has been way easier than I ever imagined.  I had pictures of us holed up in the bathroom for several days on end with gnashing of teeth and accidents all over the place, but it has been a breeze.  He still occasionally has accidents but pretty much is 100% in regular thomas undies now.  I am so grateful to our preschool for starting the process and maintaining it during the day.  

Will check back after my long run!  Hoping for some snow!!!!

The runs (LOL)

This is my week in running.  I started the week with the cold that was going around KSU.  It started out with just a sore throat and a raspy voice.  I decided to keep running all week until it got the best of me on Saturday, the day of my long run.  I spent most of the day in bed. I wasn't running a fever but I was coughing and congestion and just overall felt horrible.  Here is how my week ended up even though I had this stupid cold.

Monday:Rest day-One of these days my schedule is going to allow me to get back to the pool

Tuesday-Tempo run on the dreadmill, 5 minute warm up, 10 minutes easy running (5.2, 2% incline), 15 minutes 9:10-9:20  (6.3, 2%), 5 minutes easy (5.2, 2%), and 10 minutes hard (6.3, 2%).  I was really worried because I have honestly never done any speed work on the dreadmill (remember odd feeling of falling).  I started out at 6.1 and worked my way up to 6.3-6.4 for my tempo portions, and I surprisingly felt great.  This run gave me a TON of confidence about doing speed work on the treadmill.  Sore in my ankle lower leg area, lots of icing.  5 miles total.

Wednesday-Recovery run back on the dreadmill, 5 minute warm up, 40 minutes of 9 minute run, 1 minute walk, and 5 minutes cool down (5.2, 2% incline).  3.72 miles total.

Thursday-Hill repeats.  The roads weren't as cleared as i had hoped but the temp was bearable and my hill was clear.  8 repeats and walk down recovery.  4.85 miles total.

Friday-off

Saturday-Had planned a long run with my BRF.  Ended up spending most of this day in bed.  I am very glad I did this.  I have run through illnesses before and made them way worse.  I still won't forget the long run I had last year, coughing up a lung and eating I don't know how many cough drops.  I am kind of stubborn when it comes to schedules and I learned my lesson the hard way by having to take a full week off.  This time I decided history wouldn't repeat its self.

Sunday-After staying up late with andrew who decided that bedtimes were for the birds, I had already made up my mind to sleep in a little and go out a little later in the morning.  I still was on the fence as to what run I would do, a long run or a recovery run.  I got up and fueled and felt better but still not 100%.  I had decided to do my recovery run and just miss a long run.  It's not the end of the world and I was not to panicky about missing it.  I set out to run my 5 minute warm up, 30 minute easy, 20 minutes of 4x1s and 5 minutes cool down.  Despite the 15 MPH sustained north winds, I was dressed warmly and overall felt great.  Well, that is until about mile 2, when my tummy started talking to me.  It started saying things like, you'd better find a ditch and soon.  Well, I did have any TP with me so tried to make it home and well, that just didn't work.  I won't go into any details but I was unable to finish my run so had one more 4 x1 and the cool down left.  I still got 4.5 miles in and I will take it.  I am taking it easy the rest of the day and watching daytona and looking forward to a better week this week.

Note to self: Basically climbing hills for three workouts:one hill work out and two work outs on the treadmill at 2% incline is not a good idea.  Now that I have some confidence with running faster on the treadmill and not crashing and burning, will work on making the incline a little less severe.  My legs, specifically my old injury and my ankle are all not happy with me and i have been pretty much icing most of the week.

Total mileage for the week:

Monday=0

Tuesday=5 miles

Wednesday=3.72 miles

Thursday=4.85 miles

Friday=0

Saturday=0

Sunday=4.5

Total=18.07

Quiet

I have been fairly quiet this week mainly because I have been SO busy lately at work.  Usually i have snippets of time to work on a blog, but this week has been gangbusters.  I am helping a student in another lab do a project in my lab that is taking a ton of time, plus we just got through our back log of samples finally.  I am not complaining in one bit, the busier we are, the more assured I am of a paycheck LOL!

The view from my office when it was snowing again and I was in a panic

So far this week has been about the dreadmill.  I actually left work early tuesday due to snow and icky weather and picked up andrew early, so we could be home before it got really bad.  We were already late to work/school because of several inches of snow dumped on us the night before.  I managed to squeeze in all of my work surprisingly in the few hours I was in the lab.  When I got home, I had hill repeats on my schedule.  Since the roads were not in good shape, and because I didn't want to do my recovery run and then two speed work sessions back to back, I opted to go ahead and move my tempo run to tuesday.  That's right I said tempo run and dreadmill in the same sentence.  I normally avoid ALL speed work on the dreadmill, because of my fear of falling, but I am getting so close to my first half of the year that I had to put on my big girl panties and just do it.  Once I got andrew settled with a snack and a thomas movie, I jumped on.  I told myself I would just try and hit the slower end of the range of pace I was suppose to do, and then slowly move towards the faster end of the pace if I wasn't panicking about falling.  I did use the incline again, and I was able to get up to 6.3 with a 2% incline.  I was so stoked after this run, mainly because I was able to gain a ton of confidence about my ability to do speedwork and for long periods of time on the dreadmill.  Then because my hubby's crazy work schedule the next day, I was able to get back on the dreadmill and knock out a recovery run.  I did have to break it into 9 minute run, 1 minute walk but hey,  it was a recovery run.  Recovery is all about taking it easy right?  I also had hills on my schedule for thursday and I was lucky enough to get out in daylight (it's almost spring!) and get my hill work done.  I have two more runs this week, another long run with more HMP time interspersed and another recovery run.  I may be hitting the dreadmill yet again due to my hubby's work schedule (Again, not complaining at all).

Overtime is a good thing and the only one who will really loose out is poor miss stella.  She got to go yesterday and was biting at me and over the top, which honestly, kind of helped me get up those hills!  I need to invest in her a little dreadmill of her own!  I am nursing a head cold also that is slowly making it's way into my chest.  I am trying everything to keep it from doing so and living in denial a little bit, but I think I am in for a loosing battle.  Last night I was up at 3 am coughing, and while I am not coughing during my run (mostly after) I know first hand how not letting yourself recover from any illness involving coughing can really kick your butt and cause you to be off for a longer time.  I may have to ditch this weekend's runs all together if this gets worse.  I feel like overall my training is going really, really well and a run or two missed is not going to hurt me at all.

Have a great weekend!

My week in running re caps

My coach has asked me for a run down of my week.   I usually tell it in a story like form but I need to make it concise for her.  I really like how Angie at A Mother's Pace breaks it down weekly, so I may try that too.  Here are the runs for the week:

Monday: Rest day

Tuesday:400 meter repeats-It took me almost 7 miles with  the warm up and cool down and 10 x repeats with walk back recovery.  I was able to hit all of my repeat times either a little bit below or on the dot.  I really was worried about this work out because my legs still felt tired from switching my long run to sunday, but I managed quite well.  Major runner's high after apologizing to my hubby for being so late (It took me almost an hour and a half to complete).

Wednesday-rest day-had to take a professor out for dinner

Thursday-Recovery run that was suppose to be done Wednesday.  5 minute walk warm up, 40 minute easy pace (5.2, 2% incline), 5 minute cool down done at the gym on the treadmill. I can't believe how many treadmill runs I have done recently.  I usually avoid the dreadmill like the plague.  It does get easier with your BRF on a treadmill beside you.  Ankle bothered me afterwards so iced all night.

Friday-Tempo run outside thanks to nicer weather.  5 minute walk warm up, 10 minute easy pace, 10 minute at 9 minute pace, 5 minute easy, 10 minute at 9:15 (I had a range of 9-9:20 and I must have been tired), 10 minute easy pace, 5 minute cool down walk.

Saturday-Back to the dreadmill, recovery run.  5 minute walk warm up, 30 minutes easy pace (5.2 at 2% incline), 1 minute walk, 4 minutes easy run (5.2, 2%incline) repeat that 4 times, 5 minute walk.  My legs really bothered me after this . I think the dreadmill makes my legs hurt every time I run on it. I  feel like I have been hit by a bus after running on it every.single.time.  I iced my ankle and leg all night.

Sunday-Long run.  Well, I can't do speed work on the treadmill and this long run called for some speed work again.  25 minutes of it to be exact.  We finally got a good night's sleep and when the alarm went off to fuel and caffeinate, I shut it off and slept another hour.  I am glad I did.  The problem was as the day went on, the temperature went up but the wind also increased.  So you had to make a decision do you want to freeze to death due to the wind or due to the temp.  I chose the wind and boy did it kick my butt.  The work out was 5 minute warm up walk, 25 minute run easy pace, 25 minute tempo basically at 9:30 (goal HMP), 20 minute easy, and 4 minute run and one minute walk with a 5 minute cool down.  I honestly haven't had to run in the truly cold weather so I was fumbling to try and get everything together and make sure I didn't forget anything.  I totally put on the wrong shoes (both sets of my running and retired shoes look the same), and forgot my ear warmer (I had a full head hood on but needed more ear protection, and I had to come back and get my fuel as I almost left without it as well.  The first 25 minutes plus the 5 warm up was into 17 mph sustained winds.  I was worried it would totally sap my energy for the speed work but I wanted to get that portion done first versus at the end of the run.  I was able to turn south before my watch beeped for the tempo portion.  25 minutes at 9:30 pace felt good but hard and I did have about 7 minutes of that into the north wind.  I fueled after that portion and my shot bloks were like stones.  Even though I had them in an interior pocket, they felt frozen solid.  I tried warming them up with my hands but that wasn't working.  I finally had to just put them in my mouth and hold them there one at a time till they thawed out enough to chew.  That took about 3 minutes of walking into my 20 minute easy pace but it is what it is. I so wish I could do regular GU.  Bleh.  The rest was around a 10:40 to 11 minute pace and some in the wind.  I was very grateful when it was done.  My snot rockets had frozen on my gloves and face and my face felt very chapped even though I had much of it covered up.  It wasn't my favorite run ever but it is done and i am glad.

It has been a hard week because Andrew has had tummy problems yet again.  One night we were both up from 3 am on with him and then I stayed home with him that day just in case it was viral and of course he was fine (and didn't nap AT ALL).  He has also suddenly been getting up super early in the morning, so I am kind of a zombie this week.  I can definitely feel how tired I am when I run. I am hoping this is a better week since we think and hope we figured out the cause of his tummy issues.

M:0 miles
T:7.34miles
W:0 miles
TH: 4 miles
F:5.02 miles
Sat:4.84
Sun:9.02

30.22 miles for this week, five days of running, four in a row.  Don't forget this counts my warm up and cool down in the mileage.