Brick Workouts

Today was my 3rd attempt at a brick workout. A while ago I ran a quick 2.5 miles after an hour of spinning. Then last week I did a 30 minute spin with a 3.5 mile treadmill run. The treadmill wasn't tough...felt great after the spinning. Then I decided to try another brick workout today- all outside.
I biked a 12 mile ride (complete with head wind). My legs felt strong as I tried my darndest to battle thru the wind. I tried to save some juice for the run part. I pulled into my driveway to ditch my bike for my sneaks. As I started my run session, I was smacked with the understanding of the word "brick". As in brick legs! My legs felt like dead weights. My mind was telling my legs to pick up the pace, they just didn't feel like they were listening. I felt like someone was pulling on my ankels as I tredged up the slight incline that leads me into Sherrill. I thoguth I was headed for a 10 minute mile. When I glanced at my watch at the mile mark, I was happily looking down at 7:28. Not bad for a first real brick workout run session. I knew I had 2.5 miles to go, so anything could happen.
The brick legs feeling wore off, towards the middle of the run even though, my legs didn't feel fresh either. I hit the last mile marker, one more to go! I gave it my all I had at that moment. I wanted to mimic pulling deep down into my energy back, like I would in a real Tri. Unfortunately going slow is not in my DNA unless it's over 8 miles of running.
I picked up the pace as I closed in on my house. Knowing I was going to be able to stop soon helped as it always does. I glanced at my watch...7:28 again. I was so proud of myself! I was able to run hard at a good pace! Now all I have to do is add 3-5 more miles on the bike and a 800 meter swim. :)

My average bike pace was 16.7 (damn head wind)
My average run pace was 7:35 (obviously not my fist and last splits)
Yay me!

No Pain, No Gain

So I sit here, with ice on my shins, why I have reoccuring shin pain. WTH??? Why can't I just get over it? I know what would work...not running anymore. But that ain't happening.
I will have to embrace the Aleve, compression socks, and ice packs. Grrrrrrr!

Track-tastic

I have a love-hate relationship witht the track. It's intimating, yet worhtwhile. It hurts, but produces fast times. It sucks, but is essential to any runner wanting to be faster on the road.

The track doesn't seem like a big threat. It's just a loop for crying out loud. Wrong! That loop stops being "just a loop" when your halfway into you first 400. Wait, let me back up. When you do trackwork, you go with a set time frame and distance you want to complete. It may be 400m or 800m or even mile repeats. The time is supposed to be faster than your comfort level. It's actually puke level.

Anyway, you start your speedwork with a "hey it's just a loop" attitude. Your going along your loop to get a nice blow from the headwind on the backstretch. You slow down, and start to doubt why your doing this. If your only doing 400m repeats, then you have one loop of pain- drop your hammer and run 4 it. You celebrate when hitting the start/end mark. If your doing 800m, then you wish you could stop, but charge on for another loop- and swallow the urge to puke. If your doing mile repeats, then I feel for you. You need to reserve some juice since you've got 4 great loops. Conserve my friend.

My problem with the track is not the boredom of it. Each loop is timed to keep me mentally in it. I seem to hit my times the first attempts. Then my time usually slows down as my legs fade. It frustrates me to no end, not being able to hit my time with each attempt. I swear at myself as I check my watch and see I'm off by seconds. I charge on for another attempt, just to find another 10 seconds added to my last time. If it says "3x800's at 3:18" then I want to do 3 complete 800's hitting that time. Never seems to happen like that, though.

I try and keep running. By the last repeat, I'm bargining with myself. It sounds something like this "I could just not do the last 800's. I can do an additional 2 miles of slower running instead." or "If I do this last repeat, I can have some ice cream for dessert". I have only cut my trackwork when it's been too hot or I'm dehydrated and cramping. Then I dwell on it all week. Stopping never results in anything good mentally.
Anyway- when all is done I do feel good. Not just because the trackwork is done, but because the track is good for runners. It works.

Flip Turns

This is not about running, but swimming. I have been trying to do flipturns in the pool. Why? Because that's what the books say you should do. So, I've tried and tried. The Y lifeguard is probably laughing to herself as she watches me do somersaults in the pool. Last week I was too far from the T and kept missing the wall for the push-off. Then this week I made it to the T, did my flip, but came back at an angle. I can't figure it out. Everytime I screwed it up, I attacked the next one with avengence. I will figure out how to properly execute a flipturn come heck or high water.

So there!

Long Runs

The long runs bring on their own stress. Not like the speedwork runs, where the stress haunts you all week- worrying if you'll hit your times without puking or if you'll break thru the mental games. No, longer runs bring on a stress all their own. Stress like- Will I make it that long? What if I bonk 1/3 into the run? What if I have to pee? Yes those stresses only go with the long runs. Your out there for so long, just you, the road, and your thoughts-really far from home.
Bill Squires once said, "the long runs that put the tiger into the cat". So growl, don't purr.

The Dedicated Runner

So, the weather is getting warmer. That means lots of things for runners. Easy early morning runs, safe evening runs, don't have to wear layer runs, and just plain ol' more enjoyable runs. Of course it also means joggers come out of hibernation, meaning tredmill tunnel, and hit the road. They are what we'll call "Glory Runners". They are not pounding the pavement when it's below 50 degrees. They do not bundle up in double, even triple, layers at 6 in the morning to embark on the dark and balmy 15 degree runs. The runner who treds upon snow covered roads with 3 inches of snow caked onto their sneakers and their eyelids covered in snow. Those runs are for the strong of heart. The dedicated runner- or some may say the crazy runner. Regardless of the weather, there are few who push their limits year round and can take pride in their craziness.

Run4It

The name Run4It came from my ipod file name. It has a certain charm to it. It's been the title for my running music file for many years.
I am not sure why I am blogging. I know that no one will read this or care as much about it as I do. Maybe it can be my outlet for all the crazy running thoughts that lurk through my head each day. I'll plaster them all over this page so their not consuming space in my brain.
I usually think and talk to myself, while running, in article form. Meaning, I usually "conduct" interviews or "write' articles in my head while I am running. I tried to publish some thru the Oneida Dispatch, but that didn't work. Not because they weren't good...because they were! Those interviews and articles were inspiring! The OD just dropped the ball.
So, I will try to publish them on here. Not because I expect people to read this. Just to get them out of my mind so other thoughts can lurk in and consume space.