Training Week 55
My next race is the Clear Water Outdoor’s 6th Annual Turkey Trot: 10K on November 20.
Day 379 | November 1, 2010: strength + yoga
I did a quick strength workout during lunch, and the YogaWorks Beginners DVD at home after dinner. I put on my workout clothes as soon as I got home, to make sure I actually did yoga. The trick seemed to work! What tricks do you use to encourage yourself to exercise?
| 1 Rope Pushdowns: 3 x 15 @ 30 lb | 5 Leg Curl: 15 @ 30 lb, 15 @ 40 lb, 15 @ 20 lb |
| 2 Biangular Lat Row: 15 @ 45 lb, 2 x 15 @ 60 lb | 6 Hip Adduction: 3 x 15 @ 55 lb |
| 3 Biangular Chest Press: 15 @ 30 lb, 2 x 15 @ 50 lb | 7 Hip Abduction: 3 x 15 @ 115 lb |
| 4 Shoulder Press: 3 x 15 @ 20 lb | 8 Seated Leg Press: 15 @ 90 lb, 15 @ 110 lb, 15 @ 130 lb |
Day 380 | November 2, 2010: cross
Recumbent Bike Time: 45:00 | Distance: 7.22 | Average Speed: 9.6 mph | Set on “Forest Ride”
Day 381 | November 3, 2010: 5 m tempo run + strength
Visibility when running in the dark is key!
I ran a quick 4 miles then followed up with a 1 mile cool-down. I counted our walk on the new trail as a “warm-up” for this run. Here’s a video of the trail for those of you who like videos:
My right ankle felt sore, like it was bruised, since Saturday, which is why I waited until Wednesday to run. It must have just been a bruise, because it went away by Friday.
Distance: 5.0 | Start Temp: 50° | End Temp: 42° | Time: 47:07 | Avg Pace: 9:25 | 1: 9:16 | 2: 9:19 | 3: 9:11 | 4: 9:05 | 5: 10:12
Strength + Stretch (done during my lunch break):
| 1 Rope Pushdowns: 3 x 15 @ 30 lb | 7 Biangular Lat Row: 15 @ 45 lb, 2 x 15 @ 60 lb |
| 2 Arm Curl: 3 x 15 @ 25 lb | 8 Hip Adduction: 3 x 15 @ 55 lb |
| 3 Pectoral Fly: 2 x 15 @ 45 lb, 15 @ 60 lb | 9 Hip Abduction: 3 x 15 @ 115 lb |
| 4 Shoulder Press 3 x 15 @ 20 lb | 10 Seated Leg Press: 15 @ 90 lb, 15 @ 110 lb, 15 @ 130 lb |
| 5 Lat Pulldowns: 15 @ 45 lb, 2 x 15 @ 60 lb | 11 Leg Curl: 15 @ 30 lb, 15 @ 40 lb, 15 @ 20 lb |
| 6 Biangular Chest Press: 15 @ 30 lb, 2 x 15 @ 50 lb |
Day 382 | November 4, 2010: cross
Bike Time: 45:00 | Distance: 7.71 | Average Speed: 10.28 mph | Set on “Forest Ride”
Day 383 | November 5, 2010: 5 m run
bbbbbbnmbbbb <— Data typed that. Thanks Data.
Steven rode his bike with me for the first 1.25 miles of this run, then went back to the house because it was too cold. It was kind of cold – 30°F. I wore capris, Under Armour long-sleeved cold gear, a shirt over, a head band and gloves and felt okay. I think a jacket might have been nice to have on.
I ate too much candy at work during the day and was feeling it. I got a bad side stitch a mile 1 – I cannot remember the last time I had one! And my stomach cramped up for the entire run. And I threw up a bit on my shirt. I took a picture of that, but I’ll spare you.
Lesson learned – no more candy.
This is what our “backyard” looks like. I didn’t run there. I am just a poser!
It was dark for most of this run. I was all excited to get home early and run in the day light, but my train was 20 minutes late. So I could only see where I was running for a little bit. Sigh. I am not sure if I like running in the dark this year. And this run was before Daylight Savings Time ended!
Distance: 5.0 | Start Temp: 33° | End Temp: 30° | Time: 49:38 | Avg Pace: 9:55 | 1: 9:54 | 2: 10:06 | 3: 9:49 | 4: 10:04 | 5: 9:41
Day 384 | November 6, 2010: cross
Steven and I took a 3.8 mile walk to explore the new trail by our house. I am surprised by how much of it is already laid out! The black top continues past our house quite a bit, then stops at about a 3/4th of a mile. Then we had to walk through the brush for a bit (maybe 1/10th of a mile) but caught right back up with the crushed limestone portion of the trail, which continued all the way to 1.85 miles. At that point, it stopped at a huge drop-off where they are going to build a bridge. The construction people left their tools out and had some strings set up to indicate where the bridge will go:
Taking this walk made me SO SO SO SO SO excited for the trail to be completed… in a year. I can’t wait! There are some very interesting parts that go through the forest. And… it’s quite hilly (for Illinois – it starts at our house at about 794 ft above sea level, tops at 809 and goes all the way down to 747)! It should be challenging! Here is the exaggerated elevation profile:
Here is one of my favorite photos of the trail:
And a gallery of photos below if you want to see more. If you click on them they get larger, but in this window. I wish I knew how to do some sort of scroll over pop-up thing!
Day 385 | November 7, 2010: 14 m run + yoga
This 14-miler started out as a fun, stop-and-go, exploratory run. I started at Independence Grove and headed north on the Des Plaines River Trail. After running for 3.5 miles, everything I was seeing was all new to me – hence the buttload of photos!
I stopped to take in the scenery and take a photos. Yes, I even take these silly running shots:
They actually help me see how effed up my form is – I tend to have my legs bending out at the knee a lot. Pretty sure that is NOT good.
I took about 200 photos. Do you think I just need to put my camera away and run? I like doing exploratory runs like this, but I wonder if I should be more “serious.”
I just included this image because if you click on it to make it larger, you can see some of the roller coasters at Six Flags Great America in the photo (toward the middle under the power lines)!
There were so many people on the trail! It’s crazy that I saw no one during my last long run in Iowa. I saw over 100 bikers, at least 10 runners, a few walkers, and even some guy on weird roller skate things and some horseback riders!
I was loving the first 8-9 miles of this run. It felt great and easy!
But this run was also “exploratory” for another reason – I was trying nuun electrolyte tabs, as well as taking two GUs, instead of one (to avoid the mid-run slump). I can say that I was VERY happy with the GUs (especially Chocolate Outrage – it tasted SO GOOD cold) but NOT with the nuun. I took 16 ounces of it, and 8 ounces of water, which I thought would be enough liquid. During my last 12-miler, I only drank 16 ounces of water! But the nuun made me feel more dehydrated and extremely thirsty. I ran out of liquid at 10.5 miles and was struggling to make it back to the car. And what made it even worse is that I was running by water… so, so thirsty!
I tried to mentally tough it out for the last 3 miles, but I failed. I even switched from podcasts to music to pump me up – it was only partially successful. I stopped a few times. At least my body felt good!
I wonder what this would look like with leaves on the trees!
So, for my next long run, I will probably make sure to drink LOTS of water the day before (didn’t drank as much on Saturday as I normally do on the weekdays) and only take 8 ounces of nuun, to give it another shot. Otherwise, one of you will be receiving the rest of it!
Run stats: I wore the Asics Cumulus 12s. I drank 8 ounces of water during the run, and 16 ounces of water with Tri-Berry nuun. I ate a Chocolate Outrage GU at mile 5, and a Jet Blackberry GU at mile 9. I walked 1-minutes at miles 5, 9 and 12. I stopped A LOT to take a pictures. I wore capris, Under Armour Cold Gear, and a long-sleeved top. I wore gloves and a head band. I took the gloves off at .5 miles, but put them back on at mile 6. I took the gloves and the headband off at mile 12. I think this outfit was too hot for the end of the run, and I should have removed the top layer. My lips were chapped toward the middle of the run – I put chapstick on at mile 9 but it was too late. And annoyingly, I kept having to adjust the hydration belt for some reason.
The good news is, I wore the Moving Comfort Juno bra, and it’s a bid padded s0… less nipping! Hooray Moving Comfort! Two Thumps Up! Plus, no chafing (I used vaseline)!
I did the YogaWorks Beginners DVD late at night. It felt really good. My muscles were getting sore toward the end of the day!
Distance: 14.0 | Start Temp: 36° | End Temp: 52° | Time: 2:30:49 | Avg Pace: 10:46 | 1: 10:40 | 2: 10:47 | 3: 10:52 | 4: 10:44 | 5: 10:38 | 6: 11:01 | 7: 10:27 | 8: 10:47 | 9: 10:41 | 10: 11:23 | 11: 10:36 | 12: 10:20 | 13: 10:28 | 14: 11:17
Week Summary: 24.0 miles
This was another good week, getting workouts in. But again, I think it is crazy that I have to work out during lunch and sometimes at night to get everything done that I want to. I need more time in the day!
Even though I don’t particularly care for yoga, I can tell I am becoming more flexible! I can bend forward further when touching my toes, and my heels are getting closer in the ground in downward facing dog. That’s encouragement to keep working at it!
Themocracy
Fake sugar always makes me feel thirstier which is why I won’t use nuun. They claim that it’s “all natural” or whatever but it’s still a sugar substitute. Boo to that.
I love all the photos and am so jealous of your trails.
I didn’t even think about that. It felt all fizzy and carbonated when I was drinking it. Gross.
Thanks! We should run on the Des Plaines River Trail before it gets covered in snow 😉
I love your bright yellow under armour shirt! I have a bright pink one but I may need to get a yellow one now too!
Thanks! I have the bright pink one too! I actually had it on under the yellow shirt on yesterday’s run. The yellow one is from Target! Not as warm as Under Armour, but still good 🙂
I love the video of Data. I wonder if Sully would walk that well if we took him out on a trail. We mostly just take him to Petsmart once a year and out on our balcony.
I want to come out to Chicago and run with you! The trails you run on are gorgeous!
Cats can be trained to walk! Of course, YOU follow them 🙂
When are you coming out here?!
I love you Kim, but whyyyyyyy did you take a picture of your vom on your shirt?!? ;p
Ha ha! At first I thought it was blood (from my dried up nose)… then when I realized it was barf I thought “no way am I posting that!”
I love the video of Data! I would happily kitty-sit for you, should the need ever arise…
I recently won some nuun. I tried the tri-berry this weekend (not running, just around the house) and it was ok. I didn’t realize it contained fake sweetener…not sure how I feel about that.
Really? I was going to ask someone to stop by and check on him the Friday or Saturday after Thanksgiving 😉
Do you think you will try the nuun on a run? (I rhymed!)
I’m serious about the kitty sitting! I’d be happy to check on him (I miss having cats – we used to have 2). We can talk about it at the Turkey Trot…
I will give nuun a try on a run, but probably not the berry. I tend to like citrus flavored drinks better, but gatorade can get too sweet for me (at the marathon, I’d grab 1 cup each of water and gatorade and mix the 2).
Cool! Thanks! 🙂
I think Erin mixes her Gatorade too. I may try that – I think I need something like that for endurance runs, but the nuun just didn’t work!
wait wait wait wait. You barfed on yourself and there are no pictures?!?!? Boooo
So, how do you do those stop motion pictures where you show up a bunch of times?
It was just two spots. I will send it to you in an email 😛
I put my camera on a tripod and set it up to take a bunch of photos in a row (on self timer) then overlayed all of the images in photoshop. What can I say. I was procrastinating!
Oh man, you press on much farther than I ever could. If I threw up on myself I do believe I’d have to stop.
You have a cool picture- the one with you running at different spots. How did you take that? It’s the 3rd one down 🙂
Oh never mind…I found out how. Sometimes I should read the above comments before posting… 😉
Don’t worry – I very rarely read above comments on blogs and do that all the time!