Patience, the NEW Endurance Sport!

1:09, ave 13:49, best 9:47, Laps-14:16, 14:13, 13:51, 13:25, 12:59

The goal was negative splits, and I did that, I was just hoping for a bit speedier.  The run felt very sluggish and tired.  Oh well. 

Have a GREAT day!  I am off to save the world! ;D

I felt pretty tired today.  I am not really crazy about these cold temperatures, but I am really freaked out to know that the snow will be flying soon, but worse than that...it will be sticking to the ground!!!  Eeek!!!!!

1:08, ave 13:36, best 8:41, Laps- 14:00, 14:10, 13:57, 13:01, 12:49

53:40, ave 13:25, best 10:12, Laps-13:25,13:37, 13:17, 12:02

I am still pretty pooped.  My left calf is bugging a bit.  I am guessing that the antibiotic they put me on has zapped me a bit.  It binds with vitamins and minerals, so I am guessing I am a bit low in that area and it will take some time to rebuid my stores.

I am getting my hair done to day and I am thinking I may just go dark for fun.  I have never done that and I am feeling a little adventuresome!

What are the chances that the weather will stay this "runner friendly?"  I feel like I am running on borrowed time :D

43:41, ave 10:54, best 7:17, Laps- 13:23(.75), 10:25, 10:10, 9:38, 11:58(.25)

By chance, did you check out those splits?  I have been planning on doing a tempo run once a week and I ACTUALLY did it today!  (Being sick really put a wrench in the works!)  I have never done a tempo run alone.  I had to conjure the Master Michelle's Running Spirit to get it done.... AND I DID!!! :)

Oh- I forgot to mention how it felt.  The warm up was TERRIBLE!!!  I was talking myself out of the tempo the WHOLE .75 mi.  Then I just went for it.  The first mile was OK.  I felt OK and like I could do it.  Mile 1 was net up hill, with rolling hils.  Mile two was Ok but would have liked to slow down. MIle two was net down hill, but rolling hills.  Those little uphill portions were really mentally tough.  I had to keep telling myself that it was alright and that I could do it.  I wasn't overly tired, but still would have liked to stop.  Mile three was net down hill with a .17 very down hill (this was in my warm up- yuck).  This would be where the 7:17mm came from.  I definately wanted to stop for most of mile three, but I kept hearing Michelle's words in my head and they kept me going.  I was very surprised how fast my warm down was because it felt SO SLOW!!!  Over all I feel really good about the run.  I ate a hard boiled egg about 45 minutes before the run and it caused me no problems.  I am wanting to keep my tempo runs at the same pace, but increasing the distance.  In the future they will probably be on a 5 or 6 mile day.  I think the mental strengh they give me is greater than any physical benifit they may have.  My left calf was really whiny during the warm up and pulsed/twinged about 4-5 times during the run.

Kim and I had a lazy flat 4 miler today.

55:17, ave 13:10, best 10:15, Laps-13:22(.63), 14:01, 12:51, 12:48, 12:40(.5)

1:54:53, ave 12:46, best 7:12, Laps- 12:58, 12:37, 12:47, 12:23, 13:00(uphill), 12:27, 12:36, 11:25, 12:08

This was a very surprising and NICE run!  It was great.  It felt great and I am super excited.  I ranmy 4 mole route, came home had a potty stop and some gatorade and then Kim met me and we ran our five mile route.  There was about a 3-4 minute stop at home.

Nicklaus came to our home last night.  The kids put their shoes out by the front door before bed last night.  While they slept, St. Nicklaus came and left chocolate coins, candy canes and a new version of the Night Before Christmas.  He left the boys little nutcrackers and the girls got Christmas knee highs.  I love German holiday traditions!

Have a great day!!!  XOXOXOXOXOXOXOXOXO!!!

The plan for this week is 5 miles a day with a 10 miler on Saturday.  This last week felt great and hopefully this week will too!

Have a GREAT week everyone!!!

1:07:45,  ave 13:33, best 10:20, Laps- 13:22, 13:47, 13:26, 13:34, 12:58

Slow day.  The air felt so "soft" outside.  It was a really nice and slow day.  It is snowing right now as I am writing this.  Snow, snow, go away, come again... IN THE MOUNTAINS!!!

1:07:14, ave 13:30, best 10:43, Laps-14:11, 13:48, 13:31, 12:32, 12:33

COLD!!!!

Can you say cold!  Burr!!!  It was an icy 24 degrees this morning!  I felt a little sick for the first mile but then was OK.  The first mile and a quarter the roads were totally clear.  The rest was layered in thin icy snow.  It was ok to run on.  No spills!

Have a WONDERFUL day!  I wonder if I will ever go back to loving the snow?

52:29, ave 10:30, best 8:06, Laps-12:06(.75), 10:24(up hill), 10:13(net up), 9:54(net down), 9:36(DOWN!!), 12:15(.25)

Today's run was harder than last weeks.  Kim came today :)  It was sad not to be able to chat, but it really kicked our bums and WE ROCK!!!  My legs started to get pooped at the end.  They did not go completely race dead, but they were on their way.  I wanted to stop the WHOLE time, but it wasn't totally overwhelming feeling of "I must stop or I'll DIE" feeling.  The temp was 24 degrees and I ended up taking off my sweatshirt.  I could not run with the gater over my mouth.  It felt too suffocating.

Have a GREAT day!!!  XOXOXOXOX!!!

I'm AWESOME!!! ;)

1:00:19, ave 12:03, best 8:54, Laps-12:19, 12:09, 12:17, 11:38, 11:37

What do you do when you wake up at 4:30 am and can't go back to sleep?  Well, you lay there for a while until it is perfectly clear that there will be no more sleeping.  Then you think, "Hey, I know I have a run planned with Kim at 8am, but heck- I think I'll just do it now."  So you lay there for 15 more minutes, until you finally are committed to the idea and are off and running by 5:30am.

Ok- the moon was out and it was BEAUTIFUL this morning.  The moon actually set over West Mountain on my way home, but the run up the canyon was WONDERFUL.  The run felt GREAT, I am sure by comparison of yesterdays run ;)

So now I have an extra few hours today, so I think I will scrub the downstairs bathroom floor.  It is DISCUSTING!!!  Fun times for me!!!

XOXOXOXOXO

2:03:57, ave 12:26, best 8:45, Laps- 12:18, 11:48, 13:04, 11:50, 11:11, 13:02, 13:19, 12:25, 11:53, 11:25

Happy Birthday Kim!!!!

(http://kimrobison.fastrunningblog.com)  For Kim's 39th birthday we ran ten miles and then went to One Man Band for breakfast!  We decided that it was the PERFECT way to celebrate a birthday!

The run was a bit tiring toward the end, but felt pretty good throughout.  I am really loving having my house be at the middle portion of the long runs.  I can run in, have a potty break and get my drinks for the second half, if needed.  It really helps to make the run seem less strenuous with having 2 shorter routes make up my longer run! 

I am going to get back to Dr. Brady to work on my neuromas starting next week.  I would love for them to not be so beastly for Painters.  I am going to see him every week for a while to make sure I don't get injured while I am bumping my mileage.  I am going to have him work my calves and hips too.

1:06, ave 13:14, best 10:09, Laps-13:47, 13:28, 13:30, 12:12, 12:52

Heidi ho!  I wanted a nice slow run this morning and darn it if I didn't come through!  My legs are a bit pooped from the 35 miles this week.  YES, this is my highest mile week EVER!!  I am thinking I will just stick with 5 miles a day until Painters with a 1 mile increase on the long run each week.  I don't want to burn out or worse, get injured, so no mileage increases until after Painters.   Well, baby increases like next week I will run 36 then 37 then 38, etc.  So just little increases!

The moon ran with me this morning!  He was all cute and shy behind the thin layer of clouds!  It was 48 degrees!  Holy cow!!  I almost missed my run.  I kept dreaming that I was out running only to find that I was NOT running!  I was late for work :(   I even had to come home early from work.  I have the most killer headache.  It is different than my migraines.  I think it is the sinus infection returning.  I stopped and bought some decongestants on the way home and I am hoping that will take care of it!

I have some serious parties to get ready for.  Hopefully my brain will give up and QUIT hurting me.  I have never left work sick before.  This headach is diffrent that my migraines.  The migranes are a solid pain through my brain, constant.  I can ignore them.  This one is like a little pairing knife stabbing me between my eyes.  It is pulsing too.  It will lay off and then WHAMI!!!  Consentrating is really hard!

Major breakthrough!  I have learned something!  I have a running plan all mapped out on excel for the next 18 months.  Live the PLAN or DIE!!!  Guess what- I have finally learned to listen to my body and TO HECK with the plan!  I am SHOCKED!  For example, I had my mileage building up for the next month, forever really, and I am not going to do it.  I mentioned yesterday on my blog my plan.  I am going to stick with my cute little 5 miles a day and just increase my long run each week by one mile.  This will give my body plenty of time to adjust to my little cute tempo runs and my sneaky approach to a longer "long" run.  I am also going to go into Dr. Brady each week up until Painters.  I really want to get these neuromas under control, or at least down to a 2 on the pain scale! ;)  I am also going to have him work on my hip and calves.  My calves have been getting tight again.  I really WANT to run Painters and I DON'T want to get injured again.

51:02, 12:45, Laps-12:59, 12:38, 12:12, 12:03

Nice run on the 17 degree day!  THIRTY degrees difference between this morning and saturday!  HOLY COW!!!  My calves are tight and my righ foot is bugging me!  The ice was not too bad up Main Street.  All in all it was not as scary as I thought it might be.  I am a brave running warrior!!! 

2.46 in the snow!  That was an experience!  I think that when the roads are covered with snow AND it is snowing, I may just stick to the treadmill.  The snowflakes were stabbing me in my eyeballs!  It was REALLY hard to run up hill in the snow.  My calves were not enjoying it much.  I am going to wrestle the treadmill out of the laundry room and get the rest of my run done.

I got the treadmill out of the laundry room.  It took about a half hour!  I ran three more miles.  The treadmill wasn't as bad as I remember!  Yipee!  I am going to keep a paper on the tredmill to record my splits.

Alright- I do not like the treadmill.  I should have gone out!  5 miles was TOO long and TOO hot and just plain YUCK!  So the moral of the story is to run outside no matter what and then just call it quits if it is not working and run on the treadmill.  I've got the treadmill if needed, and that is a very good thing!

 I am icing my knee.  Last night it started to hurt, feel a bit weak actually.  It was fine on the treadmill this morning, but as soon as I got off it was there again.  The pain/strange feeling is hard to pinpoint. I am icing the upper outside and back of the knee right now.  I am wondering if my slippy slidy running yesterday maybe did something...or... the treadmill is evil and causes strange injuries.  I see Dr Brady in the morning and will ask him.

Have  a GREAT day!!!

OK- it was just as I suspected- the treadmill is evil!  Apparently on the treadmill, you run differently and I am a loser extreme case.  My calves LOVE the treadmill and my hamstrings hate it.  Dr Brady wants me to run with an incline to get my calves working more and give a break to my hams.  The knee problem is from my hams.  I guess that jumping on a treadmill after No treadmill work can be like having a non runner go and run 5 miles.  The way I run on the treadmill is very different from my outdoor running.  he wants me to ease into the treadmill as not to injure my hams.  He worked my right foot today.  Hopefully this neuromas will give up soon!  He also gave me a new fangled strap thing to correct my something or other in my stride.  I apparently externally rotate my right foot.  Anyway, I'll figure this all out with the amazing expertise of Dr. Brady!  I am going to get two miles on the treadmill today and hopefully some outside.  We'll just have to see.  I'll modify my log if necessary.

*** I did 5 miles on the treadmill with lots of stretching amid running.  I ran 2.5 then fixed dinner and then ran the rest.  I stretched 6 times total, two long bouts of stretching after each 2.5 miles.  The hams feel great and the calves are their usual whiny selves.   Oh, I forgot to mention Dr Brady wrapped my right foot to form an arch support while we wait for the orthotics to come back.  He also put a chinese herbal patch on my neuroma and did an ultrasound and laser treatment on it too.

1:07:51 ave 13:52, best 9:55, Laps- 14:36, 14:04, 13:31, 12:43, 14:35

About 1/4 of the roads were clear, the rest were crap!   I did not go my full five miles because as I was heading into the last 1/4 mile before I turn around and it was a steep downhill with a strong tailwind.   There was NO way I was going to run back up a steep hill on icey roads with a stiff headwind!  I am a wimp!  I had to run a bit creativly to get in close to 5 miles.  Everything felt great, except that I am really going to have to work on loving the winter runs.  They make me sad and irritated.  SPRING NOW!!!  I am moving!

2:32:44, ave 14:01, best 9:17, Laps- 14:16, 13:38, 13:50, 11:57, 13:09, 13:53, 13:36, 13:47, 14:20, 14:54, 16:13

 OK- this is a distance PR and a mental one too.  I tried to talk myself into this run all morning.  I am very disheartened by the weather and am having a hard time staying focused on my goals.  I keep going to the "just run 5 miles a day through the winter and that is good enough."  I really want Painters to go well, but I am a little afraid.  Enough of that!

The first three miles of today's run were pretty blah.  As you can see by my mile four split, my guardian angels swooped in to give me the little nudge I needed to keep going to the half way mark.  I ended up running into a runner at the corner by Peteetneet and asked him how the roads were.  He said that my street was pretty good all the way to Salem, so I went for it.  I have ridden my bike on it before, but never run it.  It was nice.  Once I hit a dead end in Salem, I went up a block and was on the Salem Canal Road, which was clear and wonderful.  There were even signs posted to watch for joggers.  Pretty soon I was to the Woodland Hills Road and needed another mile so I headed up to Woodland Hills.  No sooner had I committed to this than I saw the BIG hill ahead and decided to veer to the right of 10,000 South for the rest of my mile.  At the 5.5 mark I stopped to stretch near some scrub oak and startled a flock of really big somethings.  They flew off behind the bush so I couldn't get a good look at them.  They seemed to be the size of wild turkeys, but they also flew, so really big pheasants?

As a note of interest, my lower back started to twinge about mile 4.5 and is pretty upset with me.  I have never had that before and I am hoping it is some fluke!

I hope y'all got out and had a nice run today.  It was really hard to do this one alone and I am going to be ever so glad I did it!

I just read this article from runners world about illness and running.  I really liked what it had to say.  http://www.runnersworld.com/article/0,7120,s6-241-286--9082-0,00.html

Yesterday afternoon we received word that our nephew, Ian, passed away due to complications of his premature birth.  He was 3 days old.  Our hearts are broken, and broken again seeing the pain of Barbara and Russell, his parents.  Barbara is David's sister and has been one of my best friends since we were 12.  We met at girls camp.  Barbara and I were also roommates in college.  We knew yesterday morning that he was no longer stable and complications were setting in quickly.

I am ever so grateful to know that Ian will be with Barbara and Russell again- and the rest of us too.  Barbara and Russell have 4 older children.

On a lighter note, our family is singing Silent Night in german today in church.  The boys are wearing their Lederhosen with their pocket knives ;)

Broken down car in BArstow.  Was planning on using my Brother-in-laws running shoes for a run this AM, but nothing is working out as planned.  We are so glad to be able to see BArbara and Russell, even if just for a 1/2 day.

I am home from Barbara's and she is doing well.  The services were changed to tomorrow morning so David and I could not stay. We could not chance drving in the storm tomorrow evening and missing Christmas with our children.  It was really great to see everyone and spend time with them.

As for running, I forgot my running shoes and due to a series of unfortunate events (broken down car) I have not run. :(  I am officially addicted to running. :) I body feels horrible and is itching to run in the am.  For now I am off to bed!

1:09:00- I did the first 2 miles on the treadmill in 28 minutes.  The next three were outside.  The laps were 41:49 total time 14:47, 13:25, 12:56.

I really don't like the treadmill, but I am glad I have it. :D  Outside was COLD but the roads were not too bad at all.  They were mostly clear.  IT was nice outside :)

Merry Christmas!!!

4 miles outside on snow packed icy roads at 14 min miles and 1 mile inside on the treadmill 11:30 pace.

I am guessing that running on slippery snowy roads counts for more miles ;)  My calves were killing me.  My ankles and shins too.  The fast mile felt great!  I think Ihave my nre winter plan for bad road days.  Do what I can outside and then bring in in for a bit speedier pace.

1:02:59, ave pace 12:34, best 9:15, Laps- 13:05, 12:05, 12:12, 12:34, 12:54

I was supposed to do 12 miles today, but the brain had different plans for me.  Migrane set in and I hunkerd down in my bed for most of the day.  I finally got out around 3:30.  I felt like running more, but I have learned from the past that long runs on migraine days are a really BAD idea.  The roads were fantastic.  only about .75 miles of my run were snow covered.  The rest were prefectly clear and dry.  I ran to Salem on the highway.  The shoulder is wide and clear of snow and ice.  The first mile was overall downhill, but my calves and left knee were acting up.  It was the inside of the felt knee in front.  It went away about 1.5 miles in.  The pain was about a 4 to 4.5.  I am wearing new shoes and who knows if that could have anything to do with it.  The middle three miles were very nice.  Mile 5 has a beauty of a hill in it.  I just kept saying, "keep moving" and I was fine.  I think I will stick to this route on non-snowing days.  It was really nice.  Have a great day!  I am going to get into the shower and get ready for my hot date!

I am guessing that a smart runner might plan her long runs around the weather forecast these days.  So, since I am striving to be a "smart" runner, I am going to shoot for Wednesday, as it appears to be the last nice day before a new year storm.  I am of course going to practice my flexibility and be willing to move it as needed.  Being able to run outside is going to require new mental and physical skills for me.  I need this outside time.  I need a twelve or 13 mile run this week to be ready for Painters.  Mentally, I need a 13 just to really know that I can do it.  I wanted my longest run to be on the 3rd so I can have an easy week the next week (5- 5 milers and 1- 7 miler)  The week of the race I am going to do a 5,4,4,3, off, RACE DAY!!  I am getting excited and worried and more excited all the time!

1:06:47

Tired and slow.  Roads were great!  Off to Dr. Brady!

Happy MONDAY!!!

1:00:48, ave 12:09, best 8:13 (this was for my last .33 :),  Laps- 11:55, 10:46, 12:13, 12:26, 12:39

This was supposed to be a tempo run at about 10:30 average.  I was not feeling it at all.  I am not sure if it was that this 3 mile stretch is totally flat or I am just lame or BOTH?  Aside from what I had envisioned, the run turned out great and if it had been a regular run, I'd be thrilled.  Especially since the first .66 of mile five is a BEAST of an up hill!  LONG and steady up hill.

Have a great day!

Oh wait, I have to tell you about the goose hearding miniture goats.  There is this little farm on my route with a gaggle of geese, they look like canadian to me, peacocks, peahens and miniature goats.  Today the peacock was out by the road :)  Yesterday the little goats were hearding the geese all over the place.  From a distance I thought they were Australian Heelers, but as I got closer I could see that the geese were being rounded up by all of these darling little goats.

1:04:40,  ave 12:54, best 8:10, Laps-  14:14, 13:31, 13:34, 12:39, 10:44

Alrighty- I am very pleased with today's run.  The first 1/2 mile was doing my visiting teaching.  I dropped Chex Mix off to the ladies and an angel to the teacher last Sunday.  I am feeling pretty ingenious and a bit lecherous doing run by's!  :D  Anyway- I decided that I should check out my old usual runs to see if they could take part in my 13 miler tomorrow.  They are OK.  One part is pretty bad, but it will be OK.  I am going to do 2 of my 5 mile routes with PB and drink breaks at my house then I will throw in a little 3 mile loop to top it off.  I am kind of excited about the whole thing!

Now about today's actual running.  It was slow and boring until I remember something I had read on one of your blogs about strides.  So for my last mile, I threw in 5, 100 step strides.  I learned a few things, #1 I can't count to 100 while I run.  I can count to 50 so I did that 2x's to get 100.  #2, I count with my eyes closed.  This is not great when you are dodging snow, ice and a snow plow! #3  I got faster with each stride.  That was exciting and surprising all at the same time.  My first stride was just over 10:00 min mile and the last was 8:10.  They naturally and gradually decreased on their own.   I went all out on the last stride at got the 8:10.  #4 They were really fun and I liked them.  I am going to do them again!!!