A 10K is Quite OK

Good Morning and Happy Saturday everyone ūüôā

Another overcast and chilly day here in Denver, but it could be worse so I’m not complaining. ¬†I think it’s just time I accept that Fall is FULLY upon us, and enjoy it :).

Morning Run

As you are are probably familiar with, my work out/running schedule has been all kinds of wonky this week with getting sick.

I took two unplanned rest days, and then ran a treadmill 5K yesterday to ease myself back into running on what is normally my scheduled rest day.

Since rest, and flexibility, were the name of the game this week, I also planned to take it easy on my “long run.”

The only requirements I had for today:

  • Get outside
  • Listen to my body

And that I did.

I woke up, followed my normal Saturday morning ritual of Larabar and coffee, then strapped up my shoes and hit the road.

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It was cold, so layering was the name of the game.  Today I had on (and currently STILL have on, yup):

  • A nike work out top
  • An under armer long sleeve layer
  • A running jacket
  • Lululemon pants
  • compression socks
  • And of course, garmin, shoes and Ipod.

The second I stepped outside, the cool air was actually really refreshing, although my lungs have yet to fully adjust.

I hit a new-to-me section of the South Platte Trail near our home, and went for a nice out and back.

The first 5K I really worked to take it easy on myself, averaging about 938.  I took a break, stripped my jacket layer off, then headed back out.

I stopped at a water fountain at mile 6, but unfortunately my fears were confirmed that water fountains have been turned off for the season.

At this point, I started getting very light headed, and knew a 10k was it for me this morning.

And you know what,¬†that’s fine.

I ran 13.1 last week, and I SHOULD be tapering, so it’s fine. ¬†I am going to PLAN to run about 5 tomorrow, then do 2 short runs during the week next week followed by a long run of 8-10 Saturday.

Then ease into the race with two 3 mile runs next week, and possibly a 2 mile shot jaunt when I get to Saint Louis to move the legs. ¬†We’ll see.

Overall — I’m happy with the run, glad I made it out, and glad I listened to my body. ¬†I was definitely humbled by this little illness, so I’m all about respecting that I’m still healing at this point.

Our Saturday

and now . . . it’s time to shower up, watch some college football and baseball, hang out with friends, and enjoy the afternoon. ¬†Everyone send well wishes Zach’s way now. ¬†He is definitely much more functional than he was yesterday, but still under the weather. ¬†With 3 weeks of traveling, including quite a bit overseas, the boy needs to get healthy, STAT!

Question of the Morning:  Who struggles to listen to their body before/during/after getting sick?

Ummm….no not me, at all?!?

The Day I Ran a Half Marathon, On the Treadmill.

I’m going to be honest with you all . . . I feel like a little bit of a bad ass at the moment.

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The last time I felt like this much of a bad ass. . . when I finished the Steamboat Half in June.

Let’s Backtrack. . .

Last Night

We took it really easy last night, carbo loading on pasta, Nuun, Wheat thins and candy.

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We were in bed my 11 and when I woke up at 8 this morning, I felt much better than I have the entire week.

With that said, it was still frosty and COLD outside. . . so I realized pretty quickly that I was destined to the treadmill for this run.

I am really working on getting outdoors, but not willing to slip on ice less than a month before the race.

This bummed me out a bit — but lucky for me I found some inspiration and motivation VIA Twitter.

One of my favorite bloggers, and one I’ve read for YEARS (like one of those bloggers you REALLY look up to) ¬†Ashley¬†commented on my tweet with exactly what I needed to hear.

@Chocolatemedals yes you can! Break it into 5ks!

And you guys, that’s exactly what I did — and guess what. ¬†I FINISHED!

Workout of the Day:  Long Run: 13.1 treadmill miles

I broke it up into mini runs: one 5k at a time

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first 5k:  29.51

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Second 5k:  2858 (I stopped the treamdill after the first 5k on accident..tripped getting off as the belt was still moving.  Happens. Wait, no only happens to me?  Actually it was fine because my treadmill only goes to 99 minutes so I would have had to break it up anyway).  I also took a NASTY Gu at this point.  Lesson:  Stick to the Honey Stingers

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I felt strong after the 3rd 5k so kept going until I needed a water break.

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And finished my Nuun at 10.6

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And then — after 2 hours 3 minutes and 31 seconds on the treadmill, I finished.

And seriously almost cried I was so happy.

No it wasn’t outside like I wanted, but let me tell you this was one MENTALLY challenging run.

And to be honest, me and these legs feel more ready than ever to tackle a half.

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Lets go!

Question of the Morning: ¬†What’s the longest you’ve ever run on a treadmill?

13.1 baby.

 

Well, That’s One Way To Do It.

Well — 12 done and done.

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Let’s back track a bit here.

You all remember my last night. . .

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I’ve said it before and I’ll say it again. ¬†Ashley . . . don’t drink wine, specifically a half bottle of red wine, before a long run.

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This picture just makes me laugh — but that does pretty adequately describe how I felt this morning.

BUT — Denver let the clouds break and gave us a morning full of sunshine. ¬†COLD — but sunny. ¬†So, I had no excuse but to hit the road. ¬†I’d get 12 done one way or another.

Being the creature of habit that I am — I followed my pre long run routine.

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And my favorite coffee mug to make me smile ūüôā

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Once I finished both, I strapped up my big girl pants, and hit the road.

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Seriously, I could hardly even balance on one leg before I left I was so exhausted. . . and pretty much just a goober.

I started the run down the 16th street mall, like I did last week, but decided to run around the Capital Hill area a little more today.

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I always like running around new areas, and the Capital Hill area, and the surrounding parks, were no different. ¬†It was a great change of scenery — and I feel like I got to see the last bit of flowering that Denver still has. ¬†Especially after last nights freeze (That’s right folks, FREEZE. ¬†I ran by ice).

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I ran the 16th street back towards home, and ran around the parks near me a bit to get to mile 6.

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My blog friend and AWESOME runner, piratebobcat, posted about a fun training run that he was planning on using in his marathon training.   It was set for a 12 mile run, where the runner uses a mile to warm up, run 2 runs, 5-6 miles a piece at faster than MGP, with a 10 minute break between the two runs.

Well, Mr. Bobcat, this run was NOT easy. ¬†They weren’t lying when they said it would trick your legs into feeling like the final miles of a race — but I think it also reminded me to keep pushing it, because I felt like I could keep going at the end instead of just being ready to be¬†done like I sometimes am.

After six miles, I made it back to our apartment, planning to break 10 minutes, and run the last 6 miles on the treadmill.  One, because it would be a different challenge, and 2 because I would be less tempted to break speed on the treadmill than outdoors and I wanted to run a little faster than my half pace previously.

My stats for the first 6 miles.

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The first 2.5 miles were a steady incline, followed by steady decline, which explains the pace.  I was keeping a pace that I could control the entire time, but trying to push it a little past comfortable.

Then I hit the treadmill for the last 6.

The first mile I kept at a slow pace, around 6.2 on the treadmill, then pushed it up a little more until I hit mile 9 (or 3 on the treadmill).

By this point, I was feeling the miles and ready to just be done.

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3 miles to go

I must have been keeping too comfortable of a pace, because the last 3 miles were some of the easiest.  I pushed the speed a bit for my last mile, in hopes that I really push it out of myself.  And finally, I hit mile 12.  A little under 2 hours after I started.

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I was a little wobbly coming off the treadmill, but overall felt like I could have kept going, but knew I should be a SMART runner and let it go.  I am way to far in the training to hurt myself now.

PS: ¬†Yesterday marked exactly one month until the race! ¬†October 27 — WOOT! ¬†Saint Louis RnR Half Marathon!

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Then I got home — and was just excited to be done. ¬†Zach was at the farmers marker, so I decided to take some cheese pictures of myself while I waited for him to get home.

And guess what he brought me today??

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A lemon bar from the market! ¬†He’s the best :). ¬†So now, I’m going to shower, eat the bar, and do a ¬†heck of a lot of this

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for the rest of the day. ¬†And maybe watch from college football. ¬†Let’s Go Notre Dame! ūüôā

Question of the Day:  Are you training for a race currently?  What is it?  Anyone training for the STL Rock and Roll with me?