Playing with the Monkey Boy

He wasn't happy about having his picture taken in the car.

I spent the better part of today with Monkey Boy. We were out early to replace a lost driver's license, so he can insure and drive the car he just bought over in Germany. Then we stopped at a few phone stores before finally ending up at Wal-Mart to get him a pay as you go phone for his time here. We stopped for breakfast, then ran through Costco before heading back home.

Once groceries were put away it was time to hit the Y. Monkey Boy works out 6 days a week. He runs the occasional 5-miler, but mostly what he does is lift. Today he did my workout, which was a 45 minute swim, then a half hour run. After a few pointers on a more efficient stroke, I was working to keep up with him. He says he was working to keep up with me, which is nice but I'm not sure I believe him. Either way, I swam harder than I normally do, which was good.

After 45 minutes in the pool, I was ready to switch over to running. The point of running after swimming is to get used to running tired. It certainly worked today! I'd brought my iPad with a few podcasts loaded, since my regular running music player didn't get charged after Saturday's sweatfest. I think I might run to podcasts more often. I listened to a "How Stuff Works" podcast about Stephen Hawking which was very interesting. It kept me occupied through my half hour run at 5 mph, which is still goal pace. Monkey Boy did some sprints for a while, then hopped off the treadmill. Next thing I know, he's doing push-ups on one side, then the other side of a medicine ball. Impressive to watch.

After our workout, we came home and showered, then went out for more groceries. He should be all set for the better part of his time here, with what we bought. Next thing I knew, he was off again. He had a date with Ninja to work out. Two-a-days will certainly work off all the excess calories one consumes on vacation!

After Monkey Boy left, I got a chance to talk with Superman, who is still in Germany. He is supposed to come home tomorrow, but the air traffic controllers where he is are threatening to strike, which may delay his flight out.

Right now, I'm taking a break from writing a paper, which is due in approximately 3 hours. After spending the better part of yesterday with Ninja, then going out with Monkey Boy and the fam, then spending today with Monkey Boy, I'm scrambling a bit to get things done. I'm happy, but scrambling.

My virtual marathon

With no homework this Saturday and Superman out of town, I needed something to occupy myself. I had a long run on tap, and had just received a sampler package of Recovery e21 from Molly over at Bounce Bark Run, which I wanted to try out. What better time than during the virtual marathon I'd promised long ago to complete, but never had?

I'm convinced I had to sneak this marathon up on myself, or like before something would happen to prevent it. I would push too hard and hurt myself, or with all this lack of sleep, get sick. I didn't tell anyone I was running it, as I wasn't 100% certain until this morning that I was. Had I not finally gotten a halfway decent night of sleep, I'm not sure I would have headed out.

But I did get a halfway decent night's sleep, so I put into motion all the halfhearted planning I did over the past few days.

Everything you need for a virtual marathon

I packed my camelback with everything I thought I would need. The plan was to carry about 800 calories with me, figuring I'd be on the road about 8 hours. I took 2 Recovery e21 before I left, and planned to take one every hour throughout. I brought money in case I needed anything, like more water. The weather forecast was for a high of 84, but since I was actually sleeping I did not get out early.

My plan was to run until my Jog Log announced a mile, then walk a short while, then run again. I would fuel while I walked. I also set Jog Log to announce the time, so I knew when to take the Recovery e21. The path was out to Superman's and back.

All packed up and ready to go.

I stepped outside and started Jog Log at 10:32. I'd had coffee with creamer while getting ready, but had not been able to make myself eat breakfast, so I grabbed a couple frozen bananas on the way out. I started walking while eating the bananas, but soon broke into a jog.

I'd planned to take pictures every mile, but that plan went right out the window. This is at about a mile and a half, when I hit the first real bit of incline. I decided early on I would walk up the inclines if they felt hard, to save myself for the distance. I held to that, for the most part.

About mile 2, I started getting sunscreen and sweat in my eyes and realized I'd forgotten the towel I'd planned to bring. I started planning where I could stop on my route to pick up a hat or towel or something to keep the sweat out of my eyes. I ended up at Family Dollar and bought a package of 3 hairbands. I tried to take a photo, but it did not come out well at all.

Mile 3. I'm feeling the heat, and just raced a bit to catch a light. I told myself I wasn't going to do that, but obviously I did.

I headed up into the park, feeling good and happy about my plan. At one point 2 ladies stopped me to ask where I got my camelback. This is the 2nd time that has happened, and as with the first set of ladies, I do not believe these understood I carry water in my backpack. I think they just think it's cute. I'm a style setter, I am.

I hit mile 4 at exactly the one hour mark. That's 15 minute miles, if anyone is counting. I was ok with that, considering my walk breaks and the stop at Family Dollar. This trip wasn't about time (other than for curiosity and to determine who won the marathon kit I'd promised back in April). This trip was about making the distance, and I had all day to do it. Also, I'd been moving steadily uphill the entire time.

I took my first Recovery e21. I'd been eating 2 Almond M&M's at each mile, to maintain steady energy levels. That plan seemed to work well.

 

I started having a little trouble between miles 4 and 5. I apparently still haven't wrapped my head around how bicycling affects my calves, which were stiff when I woke up. I'd stretched them out but they were starting to complain to me again. My heel was also starting to hurt, which it hasn't for several weeks. Hills always do this to me, or rather this only happens when I run hills. I've run hills and not had it happen.

More M&Ms and a change in gait to try to ease the strain on the tendon in my foot. I started landing more on the inside ball of my foot, and started wondering how I would finish 26.2 miles, when I was already hurting at 5.

6 miles is at the top of the park, and I had a relatively flat section in front of me. I pushed a little to get to the light, after taking this picture. One thing I am happy about is that the majority of the path I chose is shaded. While 84 degrees is hot, it is not completely unpleasant with shade. Without shade I would not have done nearly as well.

Mile 7. More uphill, and hot, and hurting. I knew I would be stopping at a store relatively soon, though. I'd already gone through a liter and a half of water, and was hungry. I'd planned on 100 calories an hour, but did not plan on lunch. The air conditioning alone was something to look forward to.

In the space of half a mile, I forgot I'd actually taken a picture at mile 7.

Lunch turned out to be a turkey and swiss sandwich. I considered eating my almond butter & honey sandwich, but did the math on the number of M&Ms I'd brought and realized I did not have enough fuel to carry me through 8 hours if I did. One quarter sandwich was not going to appease my hunger.

The Advil was for my heel and calves, which were not very happy at all. I took some Advil and ate the sandwich, stretching my calves, ankles and feet all the while. Then I filled my camelback and drank the remaining water in the bottle, made a pit stop and headed back out into the heat.

Mile 8. After lunch I encountered more hills. These will be the hills I have to run next weekend, for the Perfect 10-Miler. Oh, I didn't tell you I'm running a 10 mile race next weekend? Silly me. I was perfectly willing to run the race sore and tired. I was not willing to run the race broken from today's run. Luckily the Advil kicked in and my legs/heel started feeling better. Knowing I couldn't walk all the hills when all there was were hills (I'd never get home!) I slowly powered up the next ones I encountered.

That is the last mile marker picture I took. I was tired by then, and simply forgot that part of the plan. I walked more than just the mile markers at this point, too. At about mile 10, I started to think I was developing a blister on my right foot. Turns out no blister, but it certainly hurt as if there were one across the side of the ball and big toe. I stopped to retie my shoes at that point, thinking I would need to use moleskin next week. The last long run I did in these shoes, I had the same pain. No blister, just pain.

I adjusted my stride again, and started feeling pain on the ball of my foot. This is where I had the deep blisters several months ago, when I blew my feet out running barefoot (which prevented me from running this marathon then). When I tried to stretch my foot, the tendon cramped across the arch. I started thinking maybe I could ride the bike home. This had always been an option, but I didn't start to really consider it until mile 11 or so.

I tossed that idea back and forth for the remaining 2 miles, reaching Superman's at exactly 13.1 miles according to Jog Log.

I said hello to the cats, then cracked open a cold one.

The other thing I'd been thinking about for the last few miles was a shower. I was hot and sticky, and when I wiped my hand across my face I was gritty with salt. I figured I could take a quick shower, cool down, and determine at that point how I felt. I still hoped to complete the marathon.

Much refreshed, though back in my sticky and stinky clothes. I took stock and decided the foot, heel, and calve pain were not to be toyed with. Not and run a 10 mile race next weekend. I hopped on my bike and headed home.

Michele from Baby Weight My Fat Ass won the goody bag by guessing closer to my finish time than anyone else. For the record, if I'd stayed on the time frame I was when I got to Superman's, it would have been a toss-up between her and Rose from Eat, Drink, and be Meiri.

For the record, I do believe the Recovery e21 was helpful, though I will probably test it out on a few more long runs before considering purchasing. I know I ran 13 miles, biked 13 miles, did not ice, and can still get up out of my chair right now. 

Having my bicycle here creates some interesting logistics for the coming week. I have the option to ride to my parents on Tuesday, letting Monkey Boy take my car to visit friends and whatnot. The the other option for Tuesday is to have him drop me off and pick me up, which didn't work out well last time he was home. Either that or he can stay and visit with Grandma and Grandpa, which is a very viable option.

I will have to ride the bike to my parents Wednesday, as it makes more sense to ride to Superman's from there, rather than ride there, ride home, then ride to Superman's. We have our weekly bike ride Wednesday night. I can then leave the bike there and run to my parents Thursday. That is only 4 miles. It's the other 9.3 miles from there to get home I'm concerned about. Doable, if I take it slow and easy. Again, while I'm willing to run my 10 mile race sore and tired, I am not willing to break myself before then.

One thing today has taught me is, while it was ugly, I can certainly pick up and run 13 miles on a whim.

You thought I forgot!

Surprise 1 of 2. If you remember, way back in April I promised prizes if you could guess how long it would take me to run/walk a virtual marathon.

Well I finally attempted it. Michele over at Baby Weight My Fat Ass guessed I would do it in 7 hours 26 minutes, which is closest to my actual time. Michele, email me at shebajc at gmail with your address, and I'll send you your sunglasses, water bottle, and Gu!

Recap to come. Spoiler alert, I'm not at all that speedy. To avoid injury, I ended up riding my bike home.

Ride My See-Saw

(EMZ, that title is for you!)

I've been having a very up and down week, as you might be able to tell by the consistency of my blogging.

First of all, I haven't been sleeping well for the past couple weeks, so I'm exhausted. I can do a 5-hour night every once in a while. Every day for 2 weeks wreaks havoc with everything else I'm trying to do.

And I'm trying to get all sorts of things out of the way, because Monkey Boy is coming home on leave Sunday and I want to have time to spend with him.

 

At the same time, Superman is currently in Germany (where Monkey Boy is coming from). I'm not very good at adapting to change, and having Superman away throws my whole schedule off. I can't call him when I want, text him when I want, see him when I want. I know it's only a week and I am certainly not in tears over this, but it is an added layer of stress and I miss him. 

I've been working really hard at my parents. It took me 2 days to completely clean the basement from all the ceiling deconstruction, and I spent yesterday hauling furniture and boxes around making room for the electrician. We had emptied the basement into the living room, and much of that had to be emptied into other areas of the house so the electrician can get to the walls where he'll install new outlets. The same had to happen in all 3 bedrooms and the sewing room. MyFitnessPal figures I spent about 1,400+ calories at my parents yesterday. Then, since I've missed all my runs this week, I went for a 25-mile bike ride.

I'm planning a couple surprises for you. I'll clue you in next week, if they come to fruition.

Of course! Now it all makes sense!

Holding on with both hands

I never, until last year, ran farther than between the bases in a softball game. If I ran farther as a child, I don't remember. Superman got me started with this whole running thing. He ran in school. His father is an ultra-marathoner. I needed a form of exercise I could do at my own pace, and he needed to become active again. So we started running together.

The first time we tried running, I did not get very far. It did not last very long. I did a lot of grousing. I think I gave up after only a week or so.

I tried a few more times. For some reason, it finally stuck. Suddenly I could run a mile, and farther. I  didn't actually enjoy the experience, but I found I liked knowing I had run that far. I liked the way I felt when I was done.

Still, I only ran with Superman. We worked our running schedule around our social and work schedules. We ran at night, in the dark, because that is when he made it over to my house.

Then, at the end of last season, my knees started hurting. I was out for the better part of the winter. It affected Superman's running schedule, and he stopped running as well.

It was several months before I simply decided I would not let the knee pain stop me from running. I had races I'd signed up for. I had goals and things I wanted to accomplish. I started running again. Superman started running again. This time though, we were not running together. We sometimes got our long runs in together, but the shorter runs were solo.

On the longer runs, I still groused. Not as much as before, but I still complained when I was uncomfortable, when I was tired, when I hurt. Superman just ran.

Superman also changed his diet, and started losing weight. A lot of weight. He's lost 45 lbs. so far. In the process, his running and fitness goals changed. While I am still trying to run 10-milers and half marathons, Superman talks about being fit enough for an Ironman. He runs 6 miles where I run 4, and his long runs are not the walk-filled pain fests mine seem to be. He's gotten faster because he runs farther, he runs more often, and he is not carrying around the extra weight.

For some reason, I've gotten slower. In fact, it's gotten to be painful for him to stop, to slow down enough to accommodate my issues. The last race we did, he went on ahead and finished a good 5-10 minutes in front of me. I got mad. He was supposed to be running with me, and he left me behind. Never mind that I went out too fast, that I bonked, that I stopped and walked a great deal. I'm prone to anger and frustration that way, especially when I run.

I thought our days of running together were over, which made me very sad. He's too fast and I'm too slow. Then I thought maybe we could set down some ground rules, so we could still run together. He has to tell me if he's going to go on ahead, so I'm not frustrated because I can't keep up. He can't tell me "I can't run that slow." Keep it positive.

We're still trying to find a balance, and it's frustrating for both of us. Today's long run, he got ahead of me. In fact, I let him get ahead of me. I knew we'd gone out fast, but it felt comfortable for the first 5 miles. At that point though, I'd changed my fueling (added ice to my Gatorade/Gu concoction) and the heat was getting to me. Instead of getting mad at Superman for running too fast, I decided to run my own pace. Then I got mad at him when he went on ahead, and stayed on ahead. He did finally notice I wasn't with him, and slowed to a walk so I could catch up. That apparently seemed the perfect time for me to snap at him. *sigh*

I know I get frustrated when my body does not respond the way I want. I know I get frustrated because Superman runs faster, which leaves me with either the option to speed up to keep up with him, or run my own pace and let him go. Neither of us seem to have a good feel for what pace we're running, and I'm only starting to learn how to tell when I'm running too fast. Even knowing that, it doesn't change the fact that he cannot comfortably run as slow as I.

So I do speedwork, in part because I am competitive with myself, and in part because if I get faster these issues will go away. And I do crosstraining, because it seems to help with the issues that cause me pain. And I work on accepting my limitations when Superman and I run together.

I still have a ways to go, on all fronts.

Do you run with people who are faster than you? Do you do long or short runs with them? I tend to think Superman and I wouldn't have these problems on shorter runs, because I can keep a faster pace for the first 5 miles or so. Unfortunately, the only times we have to run together any more is on the weekends, when we do our long runs.

My butt hurts, and other fun stuff

Actually, it's not my butt that hurts. It's my Piriformis muscle, on both sides.

This is what I get for running a 10:23 mile. I'm hoping it's a "growing" hurt, instead of a damage hurt. I'll know tomorrow, or Saturday at the latest.

There's actually not a lot of fun stuff going on here, either. I spent some time at my parents' scrubbing the basement stairwell walls, which had 40+ year old contact paper in lieu of wallpaper. Then I spent some time scraping the basement walls, in preparation for tuck pointing and waterproofing. That job will continue over the next few weeks, when we're not preparing for the electrician or cleaning up after the electrician.

That's about all I accomplished today. I got some homework done. I looked through a few photographs for Aunt Gertie, who is sewing a quilt for my aunt. My Aunt found a mass where there shouldn't be, and is going through all the tests to determine what it is. My sister is somehow including images of everyone in the family on the quilt, in a "we're all thinking of you and praying for you and loving you from afar" sort of way. I still have an external hard drive full of images to go through. That's on the agenda for tomorrow.

Tomorrow is also when I try out my new swim stroke. I have an hour in the pool on the agenda. I've only as yet swum for 45 minutes, so 60 is a little daunting. The biggest thing for me to remember is that I don't have to swim the hour straight. I can take short breaks every once in a while. I think I'm going to focus mainly on using my entire forearm instead of just my hand. If that goes well, I'll start playing with breathing on both sides. I didn't include video of flip turns on my post the other day, because I wanted to get the stroke down before I started playing with those. I used to know how to do them, but I don't know if I ever did the efficiently.

Then I have a paper to write. That's my fun for tomorrow.

What's going on?

At my parents':

From left to right: kitchen, main basement, utility room

The ceilings are down in preparation for the electrician, who will be there Friday. I was able to paint the front bedroom ceiling today, and much of the mudding is done in the master bedroom and sewing room. Tomorrow I'll be prepping the basement for internal waterproofing, which I can do while the electrician is working upstairs next week.

On the track:

A 10:23 mile!?! I really don’t know what to believe when I see numbers so far below what I expect. Yes, I felt fast on the track today. I have NEVER seen anything below an 11-minute-mile though. The only way I’ll believe it is true, is if I am able to reproduce the results next time. Next time will be at the St. Joe's track again. 10 minutes from my house, and literally right off the lake. Werks for me!

In real life:

Superman is packing to for a trip to Germany for a family wedding. I wish I could go but finances are a little too tight, even with a paid hotel. If any of you are fans of The Cure, you'll be happy to know Superman will likely be hob-nobbing with them at the reception. The bride and groom apparently handle the band's website.

At the same time, it works out I'll be home because Monkey Boy is will leave Germany to come home for a 2 week stay, at approximately the same time Superman will be in Germany. I’m very excited to see my baby boy! Not so much a baby anymore. He just bought his first car, over there.

As Promised

I watched several Youtube videos (below) on freestyle swimming.
I have a lot to learn!

Apparently I AM supposed to rotate my body, stroke for stroke. I always thought that took more energy. This should be an easy fix. 

This one doesn't have any audio, but all I needed was to see how my hand should enter and track through the water. A lot of video talked about high elbows, which I will also have to keep in mind.

The additional rotation above should help with breathing, as there are usually several people splashing about in the pool when I swim. This technique will hopefully keep me from swallowing quite so much water.

I'm hoping to also learn the "breath from either side" technique, as 3 stroke breathing sometimes doesn't give me enough air. That might have something to do with the water I was swallowing though...

I noticed when I kick harder, I stroke harder. Then I run out of energy. This video mentions overkicking, which sounds like my problem.

1:20 Tuesday morning

I meant to write a post today about swim strokes, which I meant to research after realizing yet again how horrible my freestyle is. That post will obviously have to wait.

I meant to create a spreadsheet of my training schedule, and see if I could embed it into the new Training Journal page. That, too will have to wait.

Instead of doing these things, I spent time at my parents, getting all the stuff we cleared out of the basement last week onto the curb for the poor garbage men. Probably 15 bags. A box of 20 year old jelly, pumpkin, and beans (I still think fondly of those canning days). 4 recycling bags and 8 bowling ball bags. This does not include the 2 buckets full of paint we processed with kitty litter so they can safely be discarded.

I spent the rest of the day (and part of the night) writing a paper on outsourcing IT. I feel like I'm finally getting back into the groove with school. That may be because researching and papers I understand better than individual assignments using a program I'm barely literate in.

So now you know what glorious fun you have waiting for you tomorrow. I'll even throw in another speed session bit, which I know you can't live without.

For now, I'm off to bed.

Training Journal

After reading about Amanda's Running Journal over at Running Hood, I decided it might be a good idea to chronicle my running experiences in a shorthand fashion. Yes, I talk about my running here. I don't talk about each run though. I wanted somewhere I could see at a glance how things have been going, what I did vs what I planned to do, and how I felt about what I did.

Yes, I post my runs on Daily Mile, but that isn't the journal format I want. It shows the list of workouts, but not the schedule to come.

I opted instead to create a Training Journal page here on the blog. After a bit of fussing, I decided to run it in reverse calendar order, so the most recent month is on top. This way there's no scrolling to get to current info.

The plan is to post my training schedule, for however many weeks in advance as I want to work it out. I can edit it more easily than on my written calendar. I can write how each workout felt, whether I was tired, if my eating or hydrating affected the run.

I'm still working out the format, and whether I'll actually post the page, or just leave it in my drafts to continuously edit.

What is a tempo run?

I knew it has to do with speed work, but I really had no idea what a tempo run was. A run at the tempo you want to run your race? That's how I used the term myself when I ran 2.5 miles at 12mph pace today. A tempo run. But was it, really?

I decided to find out.

Running Times has an article defining tempo run as "20 minutes of steady running at threshold pace." This is from Jack Daniels, PhD, who coined the phrase (no, I don't believe it is the same Jack Daniels). With that in mind, I did actually accomplish at least one portion of a tempo run, kind of. I ran 30 minutes at my goal pace.

I do not believe I ran at threshold pace. Or maybe I did. I don't know that what I ran was "comfortably hard." I do know I can't run a 5K any faster. I didn't quite make it to 5k distance today. I also know I can't run that for an hour. I wanted to. That was the original plan. I have to work up to that length of time though, because I'm not yet there.

Using this definition, my last race turned into a tempo run. I bonked around 9 miles and had to push hard to finish the last 4 miles. Those last 4 miles were tempo, because I had exceeded my lactate absorbing threshold. I felt that for a week after. Last week's speed work, which I felt into the weekend, also exceeded that threshold.

2B talks about tempo runs as sustained effort, at or just above anaerobic capacity. That is slightly different than lactate absorbing threshold. Anaerobic capacity is based more on heart rate, which is also something I have trouble measuring. Of course, if I had a garmin I could test the heart rate theory. Maybe someone will buy me one for my birthday (hint hint!)

It seems this, like just about anything else, is going to be a quest to find out what works for me. I think I prefer the path I'm on, which is to work at increasing the distance I can run at my goal pace. Doesn't matter to me if I exceed my lactate absorbing threshold in the process, as long as I don't do it the day before a long run. Doesn't matter to me if I push my heart rate, as I seem to do that just be the act of running. Until I do have something (which I won't trust anyway) to measure and give me numbers on that, I'll just have to wing it. It's what I've been doing all along anyway.

Wordless Wednesday

Running Fast, Slowly - Week 2 (and stuff)

Today was a light day at my parents. The wrecking crew and dumpster will be there tomorrow to remove the kitchen ceiling. To prepare for that, I boxed up and moved out everything from the countertops and walls, then taped up all the drawers and cupboards so no dust could get in.

I came home and did some homework, a little housework, then headed out again.

Can I say I hate shoes? Especially running shoes. If you've been here any length of time you've heard my complaints, and about the different shoes I've owned. I am currently running in a pair of Nike Free, which I purchased because even though I wore them for like 6 months, the Sauchony Kinvaras were always too tight (and they became unwearable after they got soaked). The Nike Free have about a 8mm heel drop. The Kinvara have a 4mm heel drop. The Free have a VERY flexible sole - that being one of the selling points. The Kinvara... not nearly as flexible.

Ever since I bought the Nike Free, I've had calf tightness and my Planar Fasciitis has become a major issue again. I hadn't had the PF issues since early last year - before I switched to a more minimalist shoe. I thought at first the Free were a lower heel drop, and that I just pushed the distance in them too quickly. It turns out I was half right. The heel drop is not the issue, but the flexible sole apparently is. I pushed the distance too far too fast, for the new stress on those muscles and tendons.

I like the Nike Free. The problem is, I HAVE to run that far. I'm signed up for a 10 mile race in less than a month. I'm actually behind in training because I took 2 weeks off for the PF issues. I decided to see if there was a better shoe for the longer distances - something in between the Nike and Kinvara.

I'd ordered a pair of men's Kinvara before I purchased the Nike Free. Those were too narrow, as well. When I went to the running shoe store today though, the Kinvara fit just fine. I think I ordered an 8.5 since I wear a 9 woman's shoe. What I walked out of the store with today was a men's 9. Apparently the Kinvara run small. Funny, since The Energizer Bunny just this past weekend offered me a different pair of Sauchony she'd bought, which were too small for her. Besides the fact they have a full, thick sole, the woman's size 9s were also too small for me. The Energizer Bunny had purchased 2 other pairs previously, same size and style, that fit just fine. I wonder if Sauchony changed their sizing recently...

From the running store, I took my new Kinvaras to my 2nd speed workout. I arrived early, since I have a standing 8pm on Tuesdays (which I actually have to be at by 7:40). I can't get the full workout in if I start at 6:30. The group tends to stay until 8:00. So I arrived half an hour early, and got started. I didn't know what was on the agenda for the group, but I knew I could do last week's workout until everyone else was ready to go. I'd picked up an arm band for my iPhone so I could use the Jog Log app I like so much. I hate arm bands, so I guess it's a good thing this one is so large it won't stay up on my arm. Wrapped twice around my wrist works rather well though.

Let me say yet again that I don't trust GPS, or any mechanical number generator. Jog Log insisted that 3 and 3/4 laps around the track = 1 mile. Take that into consideration when viewing the following numbers.

I ran:
1 mile @ 11:19 (Jog Log says I ran 1:05 at a 10:48 pace)
1 mile @ 11:37 (Jog Log calls this one 1:10 @ 10:33)
.5 mile @ 10:38 pace (.53 according to Jog Log)

Who knew I could run so fast?!? I only wish it was sustainable...

By the time I'd finished the 800, everyone had arrived and warmed up, so we got started on the actual group workout. Today was intervals. Run as fast as you can for 300 yards. The others then jogged the remaining 100 yards, + another 400 yards recovery before rinsing and repeating for a total of 10 sets. I knew if I tried to jog all that "recovery" I would not be able to run the fast lap. I ran the fast 300, walked 100, jogged 300, walked 100. I did this 4 times, for a total of 2 miles, making my speed workout 4.5 miles total. A mile and a half farther than last week's. I timed it as a chunk, instead of just the fast 300s, so I have no idea how fast I went. I do know the early miles took their toll. My last 300 was at about the recovery jog pace of the other runners.


It's a good thing I stopped when I did, as my knee got wonky walking to the car, and my legs stiffened up by the time I'd driven home. I expect, much like last week, that I will feel this into the weekend. I guess that means I'm building muscle.

Since I made you read about my day as a wall of text with no pictures, here are some of my sunflowers. They're getting massive, and almost every stalk has a flower getting ready to bloom.

Aren't they purty?

By the numbers

Do you trust your scale? I have a hard time doing so. My Dad trusts his. He has to, for medical reasons. For him, the number itself is almost arbitrary. It's the change in numbers that is important. If he gains weight, that means he's retaining water. Don't you just love that that's all it means? This system works well enough, unless he loses 10 lbs unexpectedly (true story). 10 lbs is over a gallon of water, which is an awful lot to retain unknowingly.

Personally, I don't keep a scale in the house. Much the like comic above, it affects my mood. It is also impossible for me to keep from stepping on it daily. This is not a good combination when my thyroid condition makes me retain water periodically (when I forget to take my medication), when I eat salty foods, or when I have too much desert.

I get curious sometimes, though. Especially lately, as I've been tracking what I eat again, have stopped (mostly) eating sugar, and have been working hard both at my parents and on the bike/in the pool. I know my pants fit differently. So I step on my parents scale every once in a while.

I don't believe the numbers I see.

Yes, part of my mind makes the connection that looser pants = lower weight. Part of my mind says I can't be 180 lbs though. That can't be right. I haven't been 170 lbs for at least 10 years. The scale must be wrong, I must be dehydrated, it will go back up tomorrow....

Then I go out to dinner with Aunt Gertie, who's visiting from Florida, and have a big brownie sundae.

Anyone else do that?

Running fast, slowly

Yesterday was a busy day. First, I schlepped stuff out of my parent's basement. They're making way so the ceiling can come down, so the electrician can do his magic. Then I was up on a ladder putting screens on gutters for a while. Then I primed the front bedroom. I thought about taking pictures of all this, but was too busy actually doing to stop and memorialize.

When I got home I had just about enough time to eat, clean up, change, and head out the door. It was my first day for the Second Sole Striders Speedwork Session (say THAT 10 times fast!).

As recommended, I showed up early. About 20 minutes early. There was no one around.

I drove around the front and back parking lot, making sure I was in the right place. By the time I came back around, people were arriving. I'm horrible at meeting people, so was very very nervous. I sat in the car until they moved over to the track, then casually wandered over and asked if they were part of the Striders group. They were.

I hoped there would be people in my speed range, but suspected they would all be really really fast. My suspicions were correct. They were all very nice though. I only remember a few of the names. Adam explained what a 400 (one time around the track, so quarter mile) and an 800 (twice around the track, so half mile) were. Ben called out "Good job!" every time he passed me. Melissa was also a newby, trying to get fast enough to join her college cross country team.

We started with a mile warmup, which is when I realized exactly how much faster everyone was. At least they didn't lap me. Then everyone broke out into 2 groups, for short and long distance. Because I am running a 10-miler next month, I went with the long distance group. They were running mile repeats at ... I forget what the pace was supposed to be. The coach explained to me (as everyone else took off) that I should probably cut it into halves or thirds, this being my first time.

I've never run track, never even run on a track. I've never run with a group or team. My only experience with speedwork is when I played on the treadmill. I kind of had it in my head that there might be a lap clock, like there is at the pool. Or that the coach would stand there with a stopwatch as everyone ran by him, calling out their times. I was wrong on both counts. The "coach" ran with the short distance folks. Everyone had a Garmin, or ran with someone who had a Garmin. I didn't even bring my phone with the Jog Log app. I determined I would just run at a slightly harder pace than normal. I would push, without sprinting.

So that's what I did. I started by cutting the exercise in half. Where they ran a mile, I ran a half mile. Remember that I haven't run in 2 weeks because of my heel. Understand that it was at least 85 degrees. Know that I ran the warmup mile faster than my normal pace. I ran 2 half miles, then cut it down to quarter miles for a total of 3 miles for the evening. I have no idea how fast I ran, but I do know I pushed all the way through. I could tell by my heartrate and breathing that I was working, never mind the sweat. I can tell by the stiffness in my legs today that I worked something.

I left after an hour, content that I put in work and promising to be back next week.

Here's the thing. While the high school track near me is locked regularly, there is apparently a track open about half the distance away as the track this group runs on. I am trying to decide if I need the motivation and accountability of meeting up with people. I am trying to decide if running with these super fast people will intimidate and discourage me. I've already decided I need some form of stopwatch with memory, or a way to carry my phone (I usually carry it in the camelback). I've decided speedwork is definitely a must if I want to improve. The question now becomes when and where.

I think I will be back next week, because I'm not sure I trust myself to do this on my own. We'll see if I get discouraged, being passed all the time. There were several encouraging comments throughout the evening, and while not thrilled with my speed, I didn't leave discouraged last night.

I'm also thinking about getting there early, and getting started early, so I can get the entire workout in before I have to leave early. They apparently post the workouts somewhere. I just have to find them.

Brick brick brick brick brick brick brick brick brick ...

Some words are just fun to say over and over, aren't they?

Brick isn't necessarily one of them. I've been saying brick a lot lately though. "I'm doing a brick workout, by running then going to work at my parents!" "I'm doing a brick by working at my parent's, then going for a bike ride." What I haven't done is an actual, honest to goodness brick workout.

Until today.

Today I swam for half an hour, then ran for 20 minutes. It was supposed to be swim for 45 minutes and run for 45 minutes, but apparently I'm dehydrated or tired or still recovering from Saturday night. I had about enough in me to pack what I needed and get out the door, then let momentum take me from there.

So, no clue what the swim yardage was, but it was 50 free, 50 breast, rinse, repeat, with a few backstroke and kick laps thrown in. Transition was ... 15 minutes? I rinsed off in the shower, peed, dried, and wrestled my running gear onto my still damp body. Then I hit the treadmill room and positioned a fan right in front of my chosen mill. I got on and bumped it immediately to a 12-minute mile.

The swim was like a warmup and I felt really good (albeit, dehydrated) ... up until the guys in the room started loudly complaining about how hot it was. One wrestled with the painted shut windows, while the other lounged on an elliptical, both at the top of their grouse about the heat.

It wasn't really that hot. I broke a sweat because I was running faster then I normally do. I wasn't dying though. I know for dying in the heat on a run. This wasn't it. There is an air conditioner, though I will admit it was cooler out in the hallway. I'm guessing sweaty bodies will do that to a room temperature.

So I cut my half hour short. I was already tired, and they annoyed me by making me focus on the heat. I also started feeling my heel, and I simply refuse to go there again. Not bad for a first real brick workout though. I'm completely happy with both the fact that I got on the treadmill, and the fact that I ran it at 12-minute-mile pace.

Now, I'm finishing up my group project and paper. My Project Management class ends today, and tomorrow starts Strategic Planning.

How to install a set of stairs in 3 easy steps

Step #1:

Avoid running over the baby blue jay on the way to the job site

Step #2:

Measure

then measure again

then correct measurements

And measure yet again.

before cutting

then make sure the measurements were correct

before creating a mirror image of the first stringer

and boring out starter holes to router for treads

then router for treads

and verify the treads will fit in the routered holes

then bolt a park bench back together

and weed for an hour while Handyman routers treads

then take over and router the other stringer

while Handyman cuts treads and risers

and the center brace

then start putting it all together

fitting treads in routered holes with glue and nails

than nailing risers, glueing all seams, and notching for the center brace

before lifting stairs over porch railing and gently lowering them into the basement

Curse and swear and lift and wrestle and shove and shave and sweat and sledgehammer the stairs into place

Voila!

Step #3:

Collapse after 11 hours of lifting and hauling and pounding and sawing