Running and I

A little pause in my workday to de-stress. It's finally cold here, and I am loving this weather for running. In fact, I am one of those people who loves winter running. Give me snow (it protects my joints and bones from the impact), cold temps (help me from getting nauseous, and lower my running related expenses since I don't need to take that many salt tabs), and crisp air (my lungs love it much better than the hot and humid air of a hot summer day).

I am so in love with running these days. I went to the track early this morning, first time in a few months, and had a blast. My workout called for 10 moderate miles (MP) with 8X30 secs 3k pace or faster. I could have ran the 30 sec intervals on the road, but I wanted to see my track. I ran the intervals too fast (of course) but seeing a 4:58-5:20 range on my Garmin, and feeling my breathing become labored in the cool air....ah, this is my bliss! I was surprised at how quickly my legs moved, and this reinforced the importance of a progressive warm up with a few fastish miles. An awesome run! A not so awesome first ice bath in a while. That, I could do without:)

Last week I ran 44 miles, 20 of which were on trails. I figured out a way to incorporate runs with friends, and I am loving it. I used to do all my long runs with others, and it was not an easy transition to running 20 milers alone. Then I grew to love to run alone. After a year or so, I was running too fast for my friends, and ended up running alone all the time. Now, I am planning on doing my key runs alone, and my easy runs with others, or I may run part of a progression run with friends, and then push the pace for the last few miles. It is working great!

Last week I also started my training for my February Half Marathon. I am using a plan designed by...drum roll...moi. I had to do a 10 miler with 20 min @ planned HM pace (6:45-6:50). I did those minutes on a flat road and let me tell you, they were not easy. I can't imagine running 13.1-13.3 at that pace, but I know I'll work up to it. Before that, I have a 5k where I want to go sub 20:00. Yeah, not v hopeful about that one and surely 8X30secs intervals are not going to take me there:).

Biking and swimming are still in the picture. I think I am finally keeping my elbows high and not letting my arms cross over. I do see a difference. My 100m times are still slow, slower than what I did at my HIM, but I think that has a lot to do with my turns - I don't flip, and sometimes I switch from side to side when I turn, hence, losing time. I also think I don't know how to suffer in the pool. I think I am working hard enough - I get nauseous and dizzy after intervals, though that could be all the gulps of water I ingest - but I don't think my brain is OK with that, as it is with running related suffering. Same with biking, except I don't think I am working hard enough when I bike. I do sweat a lot, but my breathing is never too labored. Something to think about. And maybe one of these days I'll start using my HRM.

Last week I finally started to get organized about my swims: one with fast short intervals and drills, one with longer intervals and drills, and one with drills and IM (oh, you should see my back stroke...) that will eventually become endurance. Time goes by much quicker when I have a workout to do. I am also doing about 5 hours of biking/week, mostly at night watching TV. I've gotten them organized as well, short intervals and progressive spins to 120RPMs and single leg strokes, longer big chain work and endurance (not much for now).

Back to work now! And dreaming about my next track workout. Maybe I should become a 5K runner...

Oh, and I don't normally do this, but here is a gift for you. Go and read this blog post, particularly if you are a woman
http://tri-ingtodoitall.blogspot.com/2010/11/kicking-some-ass.html