stress, recover, rinse, repeat

Ran just a few miles pretty slow since I am planning on racing tomorrow (a 4 miler). It's been a long time since I raced so I'm really anxious to see how I do. Chances are, poorly...

Went home to MA for the weekend and did a 5 mile race in Mattapoisett at 9am - really hot but not too humid thankfully. Unhappy with my performance - I added on 40 seconds to my time last year. Probably combination of my injury and also I had someone pushing me pretty hard last year. I came in 2nd female - very upsetting because I was in the lead and the girl (who I have beat for the past 3 years) barreled ahead of me within the last quarter mile and I didn't have enough speed to fight. It was the first race I've done in a long time, and in the heat too so I pretty much didn't have it in me :(

As I tend to do after a poor performance, I ran, ran, and ran some more afterward. Right tensor hip muscles started hurting during my cool down so I ran again in the evening (5.7 miles) which was nice. Did some fartleking! Or what Daniels would call “sporadic interval training.” Nothing serious, just did some random hard running in between the slower paced intervals.

Started Jack Daniel's Running Formula. Skim-read the first couple chapters - it's is very scientific/ technical, which I like but it is hard to really understand 100%. Trying to learn VO2 Max, Threshold, etc.. not sure I grasp it yet.

Got a late start today - 11am and it was HOT HOT HOT. Started out really slow because I was incredibly sore from yesterday, but it was mostly my quads. Every step down the stairs was like a giggly funny-bone feeling.

Ran the ‘home’ route that I’ve been running for years and years but I never mapped the miles until now – 7.27, about what I thought.

Ran again at 6:30 pm on the Falmouth Bike Path which was really nice. Went with my parents who walked it. Started out unbelievably slow (8:20 mile) but sped up to 7:30-8 minute miles. It took a mile and a half or two to get into the rhythm. It always takes me a while but when I do, I could go on forever. Cut it to 6 miles then did 50 pushups.

Felt like I was hit by a bus when I got home. Mentally and physically tattered. Could barely think, move, or speak! Think I over did it - I just wanted to collapse but couldn’t for some reason. Heat (and home stress in general) made it hard to sleep.

Left Cape Cod after my am run and came back to Providence! :) Love it here and glad to be back. I hadn't been home for a long time (I've hardly been home at all since living there last summer) I really need to get a core routine in, hopefully tomorrow when the gyms open after the holiday weekend.

I’m not as sore as I imagined. Was a lot worse yesterday but not quite so bad now. The run was pretty slow anyway. I started Once a Runner, it’s good but I’m only a few pages in…

Unbelievable 95 degrees at 7:30 am! Ran the usual and tried to do some sporadic intervals of hard running on Blackstone. Again, felt pretty slow – I think it’s the heat? Slept poorly as well because it’s sweltering. Still eating full meals at 2am …

Did a 2 hour core routine in the evening and followed with easy 2.15 miles. It cooled off enough but still feels oveny-warm! I really shouldn’t complain; I do LOVE the heat… I’d take this any day over the cold.

I realized that I really miss racing. I hadn't raced for a while and I love the rush of adrenaline, the competition, and the feeling of the running / racing atmosphere. I have a lot to improve on and learn of course, namely not to psych myself out. My biggest issue = mental. I psych myself out and never do as well as I know I could.

Perfect example: Last year when I ran the race that I just ran last Saturday, I mistakenly thought it was a 4 miler. It is 5 miles! I ran hard, treating it kind of like a like a 5k, thinking that it’s less than a mile longer so it won’t be too bad if I start like it’s a 5k. I ran fast to the 4 mile mark and realized, oh crap, this race isn't done. Surprise! I had a woman right on my back so I couldn’t let myself stop. I finished ahead of her (came in 2nd – the 1^st place female was a ways ahead) but was very pleased with my effort and time. Moral of story = I performed better than I thought I could because of a silly mistake in my own knowledge. Wish I made those mistakes more often... 

Did some interval hard running again today on Blackstone but was much more successful than I was yesterday because I did the intervals for 1 or 2 minutes (depending on where the crossroads intersected the pathway determined how long the intervals were) and I probably did this on-and-off for about a little under 4 miles),

In the evening went to the gym and did upper body lifting with free weights and some machines. Used the rower for 20 minutes and also did the elliptical for 25 minutes for 'old times sake' - brought back bad memories of working out on that elliptical incessantly twice a day during my injured period! It felt pretty easy but I really noticed how different it is from running in regards to the muscles it works. I have a better sense of my body and my muscles now that I'm back running and paying close attention to how each muscle feels when I work out. 

Ran 6.9 miles in the morning and 5 in the evening. Knee felt a little funny, loose almost.

Finally broke the 2 am meal pattern this morning! I think it's because I wore ear plugs = slept better. Hope I can keep it going...  

Knee was hurting and feeling really funny so I decided not to run after going out and doing about a half mile. :( It felty kind of funny (almost loose) yesterday but got worse at night. Any side movements feel really uncomfortable and sometimes there's a jolt of shock, though not really pain I would say (almost like something is going to fall out of my knee) so sleeping on my side was probably not good, but any front - back motions are fine. Hope this heals tomorrow...  

Woke up and ate a 4am meal, grrrrr..

Because I took yesterday off to give my body a little ‘breather,’ my knee (ITB I presume) tightened up and I could run today but I took it easy and tried to avoid steep down hills which for some reason feel the most ‘dangerous’ for a loose knee, maybe because the knee isn’t locked when it hits the decline so over extensions is more likely? Uphills are fine. Re-routing my route added a bit (8.3 miles total). I also did a fair about of biking around today – errands and such.

Did normal easy run in the morning, probably about 7.7 miles. In the afternoon I did a 2 hour core workout and then ran 3.85 miles later, to calm me down because it’s been a stressful day. Surprised that my knee is ok, but I’m still very attuned to when it suddenly feels ‘off.’     

Was pretty hot in the AM. Ran a ‘tempo’ on Blackstone if that’s what you’d call it, but I am very displeased with the results. After about 2.5 miles warm up I did a 1.65 mile length in a molasses pace of 6:58 (11:30). I don’t understand why it was so hard but I really felt it. Then I jogged for a few minutes and did 1.48 miles back in 10:30 for a pace of 7:05. I dragged myself the 2.5 miles or so home. Bummed about the poor performance – doesn’t bode well for racing which I really need to get back into for practice for the Falmouth Road Race in August.

Went to the gym in the afternoon and did about 1.5 hours of upper body / lifting. I used to do core and upper body all at once, but now I prefer to do core and lifting on separate days because A) My core workouts work my arms and upper body a ton anyway, B) I don’t need to work upper body as much as my core for running purposes, and I aim to do core every other day, and C) I just get a better workout for my upper body if I don’t tack it onto the end of a long core session but give it its own session.

Again, I felt pretty drained during the run – the usual 7.8. I’m getting more anxious about my speed and performance and my slowing pace. L I felt tired but managed to do a core workout at the gym, glad I made it through. Was absolutely ravenous at dinner and ate a ridiculous amount very rapidly standing up until I felt like I was going to explode! BTW<, the 2am meals continue every night; I just can’t break the pattern!

Did a ‘tempo’ on Blackstone again but felt better than Monday’s session. Really wish I timed myself but I chose not to wear a watch. It would have been nice to compare times. I ran Blackstone to the end and back without stopping – 3.71 miles. It was much cooler today than but still very humid and started sprinkling. No gym today! (kind of miss it…)

PS Dreamt of the Falmouth Road Race last night. I’m not sure what happened but I think it was about my racing and I felt pretty negative so I think it was not a good dream…

Trying to figure out my races for this weekend: Haynes: what do you think about a race on both Saturday and Sunday mornings ?? Both have enticing prizes and usually the top runners pick one instead of both, except for Julie Spolidoro who runs both and wins both each year… (I’ve checked the results and in the past they’ve been on the same weekend) Hmm... I kind of want to get in allll the racing I can to prep for Falmouth, but this would be 2 speed workouts in 2 days. I could also play it by ear and see if I feel injured or something depending on how fast I run on Saturday. But on the other hand, I may hold back and run slowly (even if not on purpose) in preparation for Sunday. Thoughts?

Had a good night sleep, plenty of energy but kept it short and easy for the race tomorrow.

Today was the first 5k I have run since early May and it was brutal. My performance was horrible and I was absolutely disgusted with myself! Firstly, I was anxious since yesterday evening and stress-ate the entire night. Hence I was in the bathroom all morning before the race and my stomach / intestines were a mess. I didn’t get a proper warm-up because of a somewhat late arrival and I felt pretty unmotivated. After a mile I wanted to stop. Mentally and physically I felt horrific and was aware of how slow my pace was. The first mile was about 6 minutes but the second was a drastic slow-down and the third became nearly a jog. My time was 20:00. There was no one really around me but I did finish third female (weak field) but the top 2 were sub 6 minute pace and the next female finished a few minutes after me so I was kind of alone in a big gap. I’ve never run a 5k in the 20’s…I’ve hit the mark and am very disappointed. After finishing I already started anticipating tomorrow because there’s another race I had been thinking about running and now I really want to to see how I do. It’s an addicting game.

I did a shorter cool-down than I would’ve liked and made myself eat something right away which I never do, I usually don’t eat for a few hours after I run but I know I will feel better for tomorrow if I do. I can’t get over my decrease in performance in the 5k…I should be aiming at 19 minutes, which I was pretty close to last year. Not 20 minutes!!

I ran another race today and did horribly but I actually think I ran better than yesterday. My time was slower: 20:07 but I felt better during the race. My stomach didn’t feel a sick as it did yesterday and I made a conscious effort to think positive and not remind myself how poor I was doing, though I’m not sure how much good it did L The conditions today were also much harsher – the race was an hour later at 9am so it was hotter. Also, the course was in New Bedford along the water with no shade throughout. It was roughly a triangle-shaped course where one side of the triangle was a steep hill and another side was against the wind in the beach stretch. The first mile was ok. I was conscious about not going out too fast and ran the first mile in 6:10 but I slowed a lot in the second and third miles.

There were a lot of very good runners because of big money prizes. I came in sixth female and the top 3 females flew (sub 18). I still want to do as much racing as possible. I just want to see if I can get my times back down. But I think that requires seriously re-structuring my training plan. I think I might need to cut down my mileage and focus on more quality (speed) work. Hopefully I can get in a speed workout Weds? 

I ran a little over 2 miles for a warm-up and then re-ran the race course for a cool down. I wanted to run a lot more but I held back. It will be hard cutting down mileage because I enjoy long runs so much more than short fast ones but I’d like to get faster. I’m not confident in my pre-race routine and warm-up and that’s something (yet another thing) I need to figure out. And running flats! I must buy flats! I’ve never run in them and I think (or rather I have been told) that it will help me in races. My feet wont feel like they are in concrete blocks.

I tried to run my usual 7.85 miles a little faster than I would’ve normally – still really bummed about my performance last weekend. Did a core workout in the evening.

Ran 7.85 at a good pace - not too strenuous but I felt like I was going at a pretty decent speed. I need to start upping the regular pace if I want to run the 7 mile Falmouth Road Race at a 6:20 pace. In the evening I did upper body – lifting and rowing. Also did some striders just for fun.

I ran a 3.71 mile tempo on Blackstone in 23:48 (6:24 pace). Granted it was 11am and over 85 degrees but I have to be able to run in this kind of heat much faster. At least it was better than I did last week (6:58 pace) and I had a jogging break in the middle too. I can’t believe how tired I was though – my goal was to do that pace for 7 miles but I definitely wouldn’t have been capable of it today. I was exhausted after less than 4! What kind of workouts should I be doing? Should I continue with these tempos to try to maintain (and increase) my speed, or should I do interval workouts on the track? Probably both I suppose. I was going to run in the evening but the day got away from me…I almost don’t want to do double runs anymore because I’m afraid they are slowing me down.

I combed all the MA and RI racing calendars and this weekend is really slim pickings. I wanted to race again but there is nothing at all feasible L For some reason this week is packed with races in the evenings but I can’t make evening weekday races with work and whatnot. I’m surprised there are so many because I would think attendance would be much higher if they were held on the weekend. Oh well, I’ll have to wait until the next weekend. This means I’ll do a speed workout Friday maybe?

Normal. Maybe a bit sore form yesterday? Nah. Did a shortened core workout in the morning for a change. Maybe I’ll do another tomorrow…

Tried to push my average pace again. It is good to try to speed up the norm. Interesting thing I keep thinking about from Once a Runner (I admit, at first I thought it was corny but I’m hooked…) about pain/fatigue. We fear pain because it is an unfamiliar sensation but once we experience it enough and push through when we hurt and our muscles are fatigued, then it becomes familiar and we adapt/improve. Word, Denton. 

Went to Rhode Runner and bought flats! Woop woop, Saucony Fastwitch. They’re real helpful and nice. Its nice to have knowledgeable salespeople – I went into City Sports the other day to see the flats/ask questions and was never greeted (but was aware that they were aware I walked in and was looking around, but they were way too busy in conversation with other employees to acknowledge me) and they never approached to see if I had questions or wanted to try anything on. I did. Psh, I left. 

Did a long core workout and then ran a mile on the indoor track. It was a 7:20 mile but it felt faster…not good.

Ran in the new flats today – LOVE them! It’s like running in socks, with more support. I think it will help in my racing, mentally if nothing else. My regular training shoes have begun to feel like cement blocks.

I did a speed workout at Moses Brown track – the first in embarrassingly a few months – the last time was with Diana in May I believe before I got injured. I was surprised that my times were not worse, but I wish they were better. Haynes suggested a 5x1000 with 600m recovery at 6 minute pace on the indoor track. I actually did it on the outdoor track because the indoor track didn’t open until noon, I prefer 4 laps to the mile instead of 8, and I should train in this weather if I’m going to race in it. Even though it was hot and incredibly humid – whopping 95%. Here’s how it went (I was aiming for 3:45 for each 1000)

First 1000: 3:40

Second 1000: 3:44

Third 1000: 3:44

Fourth 1000: 3:46

Fifth 1000: 3:47

So not too horrible considering the workout would have been a lot faster had it been inside. I also did an extra 400 or so because I had started and got impaled with a lacrosse ball in the leg so stopped and jogged until the next line to re-start. Didn’t feel it. At the end I did a 400 (1:27) just for an extra kick. 2 mile warm down. I want to do another workout in a few days – is one day easy enough or should I wait 2 days?

7.7ish in the AM

3.54 in the PM 

Morning run was fine, then weird thing in afternoon- my throat all of a sudden started killing to breathe and swallow and I basically started feeling like crap, no energy, grouchy, sleepy, and all-around unmotivated. It all happened in a matter of about 2 hours. I went to gym because I was planning on doing a core workout (it's been 3 days!) and i literally laid there on the mat in a terrible mood, throat hurting, super tired, until I got up to leave and took my rainstorm elsewhere...

I hope this freak sickness improves to do a workout very early before work tomorrow morning that looks pretty intimidating... I'm already getting nerves about it 

I'm onto the final race in Once a Runner... I don't want it to end! Born to Run next. Any other good running novels?? 

Did a speed workout early this morning - weather was not too hot and pretty dry at 7am. Haynes suggested 4 or 5 x 2000 at 6:24 pace with 400m rest. The first 3 went well then I fell off the precipice:

1st – 7:58

2nd – 7:57

3rd – 8:00

4th – 8:04 or 8:05?

I wish I could’ve done 5. I think because it was “4 or 5” I mentally checked out at 4 but if I was told to do “5 or 6” I might have done a faster fourth…who knows. Oh the mind games…

I did a 400 after the fourth 2000 to gauge my tiredness and see if I might do a 1000 or 800 or something. I ran 1:32 and felt pretty tired, definitely incapable of sustaining that pace for 4 more laps! Went for a slow cool-down.

I don’t understand and how I will be able to run 7 miles at the pace I was running for my 2000s (6:24). Somehow I did it last year though! I struggled today and that was only 5 miles, and WITH rests! L

Did core workout in PM at the gym.

Was pretty tired - haven't been sleeping well lately but did the normal 7.8ish. Trying to figure out a way to race this weekend...

7.85. Humid. Wish I felt like doing a tempo. Racing in New Bedford Saturday morning - a 5k. I think I made a mistake though - I should have chosen a 5 miler to prepare for the 7 mile Falmouth Race in TWO WEEKS - AHHH!

Long core workout in PM. 

4 easy for race tomorrow. Biked a lot in the hot sun and got a opunding headache. Then went wayyy too long without eating. Then my dad came for a visit and we biked more. Probably shouldn't have done this since I have a race tomorrow...

Finally had a good race. 19:02 (but I swear it was 19:00 or 19:01)and I felt great – could’ve pushed myself a lot since I wasn’t winded or tired at the end but I didn’t need to since the first place woman was about 10 seconds ahead and I had a fair enough lead on the third place female. I got $150 cash which I did NOT expect (usually I hope for apples and oranges in race booty). I don’t even look at $ quantities anymore because as soon as I see “cash awards” advertised, I figure it will attract very fast runners who will scoop it up. Wonder where they were…

It must be the new flats. They do make a big difference. Also, I was well-rested and had less stress than the last time I raced. The biggest factor was that I hung onto a woman who beat me 2 weeks ago but she ran 19:44 so I knew I should try to hang with her. I was basically breathing down her neck the whole time wither next to her or a pace behind. I was really calm and “om-ing,” focusing on slow, deep breathing.

I learned that for a fact, racing is all mental for me. The whole time I was assuming “she’s running the same 19:44 5k she ran 2 weeks ago…just stick with her” Plus, there were no mile marks and no time checks so I didn’t know my pace, which turned out to be a good thing because if I knew I probably would have psyched myself out (“oh no, I’m going too fast, I’ll die later” or “Oh no, I’m going too slow, I’ll never make up the time”). I finally pulled away in the last quarter mile or so and was pretty shocked when I saw 19:00 on the clock. The woman must have pushed herself because I was so close to her but mentally this never occurred to me! Looks like I need to find someone to pace off of but that’s tricky because I psych myself out that I can’t pace with someone too fast and it’s tough finding someone about my speed.

I think I needed this race as a boost of confidence because I honestly didn’t think I was capable. Now I know I am but it’s all mental.

Got lost on the cool down (love it when that happens) and it turned out to be 5.4 miles.