Week 8, Run 1

• 6-mile run: 1.5-mile warmup, 4 x 4-min at tempo, 1.5-mile cool down
• 15 min strength training: 4 sets of Cascade Stair sprints
• 15 min core workout

I have a confession.  I didn't log my Week 6, long run.  I didn't finish.  I was slated to time my 10k after a 2-mile warmup followed by a 2-mile cool down.  It was unusually hot Saturday, and I made the mistake of having a few too many drinks the night before.  Heat + dehydration = cramps.  I had to give up after I hit six miles.  It was the first time I'd ever cut short a training regiment and I felt strange about it, but ultimately forgave myself.

Also, I ended up taking Week 7 off to focus on derby.  I have three big bouts in just over a week to prepare for.  So, I had a few three-hour practices last week plus a bout on Saturday (we won!).  This week is light on practices for me, so I will make the time to get my runs in.  But I have two bouts this weekend, one on Saturday and one on Sunday.  I hope that I'll have time Friday night to get a long run in.

On the personal performance note, I took Sunday and Monday off from any kind of physical activity.  I had a better run last night than I've had in a long time.  I felt "awesome," my pace was awesome, I just felt good.  I shouldn't underestimate the importance of taking a break every now and again.  I was worried that my performance would fall if I took more than a day off.  I don't plan on doing that again any time soon, though.  My long run slate for this weekend sometime is an 11-miler.  I'm thinking of taking time to do this Friday... we'll see, we'll see.

Week 6, Run 1

• 5 miles total
• 1-mile warmup, 4 x 2-min at tempo with 1-min easy breaks in between, 2.5-mile normal long pace

I felt good!

Week 5 No runs!

Shoot.  I took off my usual Tuesday night run to do laundry in anticipation of this past weekend's California Flat-Track Roller Derby Tournament, aka, The Big One in Paso Robles.  The B.A.D. All-Stars took the trophy after a brutal final against the San Diego Wildfires. 

I skated in two mini-tournaments on Saturday but then two full bouts on Sunday.  I figured that was a good replacement for a run. 

Week 4, Run 2

• 8 miles

I got through this one without feeling like total butt after.  In fact, I felt pretty normal -- considering I'd just run EIGHT MILES. 

No lethargy, though = good.

On motivation

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"

- Peter Maher, Canadian marathon runner

Week 4, Run 1

• 4 miles
• 20-min of strength training plus core

I was unprepared for the rain yesterday and went to the gym for my workout.  While I had my pick of any number of treadmills, I opted for the track.  Treadmills don't feel the same to me.  Another runner friend of mine thinks that treadmills give you just a hint of propulsion, but enough that you don't get the same workout as running straight and propelling yourself.  I had a whole weight room to pick machines to do strength training.

NOTE:  I am scheduled to run three runs a week, but at most, I've accomplished two because of derby on Thursday nights.  The next run is a long 8-mile run on Saturday. (eeep!)

Week 3, Run 2

• 7 miles

I don't have much to say about this one except that it really knocked me out afterwards.  I don't know if I'm not eating correctly, if it's my nascent-yet-mild anemia, or if I don't give myself enough credit for fucking running seven miles straight.  I felt... winded after.  Or just totally lethargic and slow.  I forced myself to eat after and then proceeded to nap on the couch. 

I think I'm going to buy a case of Clif Shot Bloks.