3.0 miles - gym

Too frickin' cold outside. Ran at the gym. Treadmill. 1.0% incline, finished 3 miles in 29:20 for an average pace of about 9:46, but did at one segment of 3 minutes at 8:57 pace, and another 7 minutes at the same pace, with some jogging in-between.

Musical selection was Bad Religion because nothing gets me more motivated than atheist punk rock.

3.0 miles

3 miles. Treadmill. Slow-ish but did two 8:57-pace faster segments during the run.

Too cold to run outside. Snowing, kinda-sorta. Ugh.

Re-dedication

I'm going to re-dedicate myself to counting calories and getting my weight down. I've been sloppy lately, and by lately I mean I have a "blow-out" day about every other week. And after Thanksgiving (which includes the day before and the two days after) I'm really really off the scale. Time to reel it back in, get it back under control.

And the way to do that is to set an actual, numerical, chronological goal.

My current weight is 190 lb (as of this morning).

My goal weight is 160 lb. by mid-March (just in time for the Shamrock Run 5K).

Using the tools over at Calorie Count, based on my age, gender, height and activity level, I should eat 1869 calories or less, on average, every day to reach my goal weight by my goal date.

So that is what I shall do.

Turkey Trot 4 Mile Run Results & ~2 miles

Ran in the Turkey Trot 4 mile run on Thanksgiving morning, just as planned. Max stayed the night at my apartment, and I met Gina and Tracy downtown before the race, and we took MAX up to the Zoo, and it was cold and rainy but not as cold as it was last year, and I ran, um, poorly, considering how well I've done lately.

I finished in just over 43 minutes, not a world record or personal best by any means, but Max (who finished about 40 seconds ahead of me due to a last-minute kick) and I just considered it a training run, and a way to clear some room for the massive amount of food we ate when we joined the rest of the family in Lincoln City.

I also got up on Friday morning and ran 20 minutes on the beach, which is about 2 miles. Yay, me.

Turkey Trot

I signed up for the Turkey Trot 4-mile run on Thanksgiving morning. In addition to my nephew Max joining me, as he did last year, my friend Tracy, and a friend of hers, will be doing it this year, too! Rock on!

I expect Max to beat me. Last year I signed up for the run but didn't make it, because of my plantar fasciitis. Ow. But it's under control this year. If I figure a 9:20 pace, I should finish in 37:20. We'll see how well I do!

I also expect it to be cold. It certainly was last year. I had to wear layers.

Because it's only a 4 mile run, and because it's in the middle of the week, I'm just going to call it my hard run for the week, go all out, and not worry about tapering beforehand.

After the run, Max and I shall be driving down to Lincoln City to join the rest of the family for Thanksgiving dinner. Also, booze. But mostly food. And I'm going to try to do a run on the beach on Saturday, unless it's waaaaaaaaaaay too stormy.

Hillwork + Tempo

As planned, I ran my 9 miles total. Headed out around 2:00 PM. It was just as cold then as it was when I posted my plans, and it got colder and windier as my workout continued.

But I did it! Ten minutes jogging to my hill, and then...

Hillwork went as planned, even though I had to fight the negative internal voice the entire time. It kept telling me I was too slow, that two repeats were enough, that four repeats were enough, that I needed more water, that I could quit after five repeats... Stoopid internal negative voice. I showed it a thing or two!

Based on the last time I'd done hill repeats, I set a 2:00 goal for each uphill segment. All the way up on my first run, pushing myself a little, I kept wondering how close I would come, and told myself it would be OK if I went over 2:00 on my first couple of tries. I was worried because in the past, I'd go slower at first and then pick up the pace a little bit each time.

Well, my first run up the hill was 1:52.2! Wow! I walked down the hill at a brisk pace, thinking that I probably started out too fast, and telling myself, once again, it would be OK if I slowed down a bit.

And I did slow down a bit - my second time up the hill was 1:55.2! And on my third run up, and each time after that, I recalled a dream I had last night of me running, strong and fast, on a trail somewhere. I remember waking up this morning and thinking how odd it was that I ran in my dream; usually it's impossible to run in a dream, my legs feel like they're stuck in a thick syrup or something. But recalling that dream during my uphill runs helped motivate me immensely.

Here's each uphill time:

1. 1:52.2
   
2. 1:55.2
   
3. 1:57.8
   
4. 1:55.1
   
5. 1:57.5
   
6. 1:57.4

I never did go over 2:00. I impressed myself!

But, the negative voice kicked in again. There's no way, I heard in my head, that I would be able to complete my planned 3 mile tempo run. I'd have to walk, or something. It was too cold, and I wasn't dressed appropriately (I had on shorts, and a short-sleeved shirt with a light long-sleeved shirt over it, and a baseball cap). True, when I was walking, and in the wind, I was cold. My hands were cold. I had to use the bathroom. But I was going to do what I set out to do.

So, after using the restroom and stretching a little, I hit the trail - one and a half miles out, turn around and come back. I marked off each mile on my stopwatch but forced myself to not look at it during the run. Just keep moving, I told myself. I tried to find a steady, strong pace. At the turnaround point, I sneaked a glance at my watch, which showed I was right on time for that mile, and I walked a few steps before forcing myself to continue.

For the last mile, I had to mentally picture a rubber band connected to my waist and pulling me forward towards each telephone pole, magically moving to the next pole as I passed that one.

But I kept moving.

And my total time for the measured 3 miles was 28:07.2! My mile times:

1. 9:17.3
   
2. 9:25.0 (18:42.3)
   
3. 9:24.9 (28:07.2)

That makes my average a 9:22.4 pace! Rock and roll!

Add in another 10 minutes of jogging back home, and that gives me ~9 miles today. Whoo!

6.5 miles

I forgot to log my 6.5 miles on Thursday night. Ran 6.5 mile loop (duh), kept a steady pace, only stopped twice for water, but the first time (at the entrance to the Oaks Bottom Trail at SE Milwaukie and Mitchell) the water had been turned off, so I didn't linger long. Second stop was around 2 minutes long, and I ate two Cliff Bloks to keep my electrolytes up.

Did have to stop twice for traffic, too. Weather was coolish but otherwise perfect. The clouds were parting a bit, and I could see lots of stars. Wore shorts but a long-sleeved shirt (my cool green Adidas one), a stocking cap, and my reflective gear and head lamp.

Update: I forgot to add that my total time was at least 1:06:something, but that I started my stopwatch late by a couple of blocks (I noticed before I got to SE 13th, and maybe before SE 15th), so that's not an accurate measurement. But I wanted the measurement I did make to be documented.

Plan for today

My plan for running today is this:

1. 10 minutes warmup.
   
2. 6 x 400 meters uphill @ <=2:00; walk/jog downhill
   
3. walk/stretch for 5 minutes
   
4. 3 mile tempo run @ <=9:30 pace
   
5. 10 minutes cooldown

That should give me a total of 9 miles today, for a weekly total of 19.5 miles.

Also, today should hurt. In a good way.

Weather today is cold-ish (high 40s), not very windy, overcast but not raining. I had a large breakfast (3 strawberry pancakes and bacon from the Limelight), so I'm waiting about 3 hours after eating to go out for my run. Hopefully it will be a bit warmer then, but this temperature is fine for running.

4.0 miles

Ran 4.0 miles tonight. Was a bit chilly (48° F according to Weather.com when I left), wore long sleeves and shorts and a stocking cap, my Brooks (of course), and my reflective gear, red rear flashing light and headlamp.

Ran strong. Only stopped for traffic. Felt like about a 9:30 pace, although I did not bring my watch.

Why do I always run strong when I'm stressed? It totally feels like I'm channeling the dark side of the Force... argh.

10.0 miles - FASTER

I was so glad that it was just cloudy and cold today. If it had been pouring down rain I might have blown a gasket. I planned on a long run, my 10.0 mile route from before, and I could not have done it in the rain.

I had a small breakfast of some low-fat yogurt (Key lime flavor from Tillamook Creamery) and a PB&J sandwich on toasted whole grain bread. I waited about 2 1/2 hours until I ran, and tried to sip a bunch of water until I left.

Last time I did the 10 miles in 1:49:08, which felt really good.

I was apprehensive about the run. I brought my watch with me, but kept wondering if I should have not timed it. I felt slow-ish, although that's difficult for me to judge. But not too slow because I was able to just keep moving.

I started my watch at SE 9th and Clatsop. I couldn't remember if that was the same starting point as last time. But, if anything, I started my run last time closer to the river, so today's run would be at least 10 miles.

My first walk break was around 24 minutes in, and lasted less than a minute. I stopped again at 41 minutes or so, for water under the Hawthorne Bridge and some Cliff Bloks (lemon-lime flavor, no caffeine). Up and over the Morrison Bridge and then I was on the return half.

Had a couple of short (30 seconds or so) walk breaks on the section along SW Moody. Water break in Willamette Park. When I glanced at my watch as I ran along Macadam, within sight of the Sellwood Bridge, I was astonished to see that my elapsed time was 1:36:something. Whoa! I estimated less than a mile to go! Would I beat my previous time?

I was feeling empty, as in my stomach felt empty. My legs felt sore and stiff, but they kept moving. I took a shortcut at the west end of the bridge by taking the stairs instead of following the trail for another switchback - but that's the same shortcut I had taken last time. Taking the stairs forced me to walk, and I had a hard time getting my legs moving again, but thoughts of blowing away my previous time got me motivated. I could literally see my finish line from the top of the bridge, and I just kept thinking and imagining what it would feel like to cross that finish line for only the second time.

My time on finish was 1:44:53! Holy crab! Four minutes, fifteen seconds faster than before, for a pace of 10:29! I rocked the river!

I wonder what the breakthrough was that is letting me get all these incredible (for me) times. Whatever it is, I'm going to keep up my training for the winter, and next year I should be able to set even more personal records.

Treadmill intervals - about 4.8 miles

I did not run last Wednesday at all. It was far, far, too wet outside, and I did not have the energy to go to my gym, and, unlike some people I don't own my own treadmill.

Today, though it was just as wet as it was last Wednesday, I had the day off (thank you to each and every veteran of both peacetime and war for your sacrifice for our country), so I had no excuse not to run at the gym.

I did my treadmill intervals - 10 minutes warmup of slow jogging, followed by 3:00 at an 8:40 pace (about 20 seconds/mile faster than my best 5K pace) repeated 3 times, with 3:00 of slow jogging in-between. Then a 5:00 rest, then repeat the 3x3:00 fast intervals, and finally 5:00 of cool-down.

Last time I tried this, I had to stop in the middle due to biologically urgent needs. This time I didn't have that issue. However, my last two fast intervals were shorter than 3:00 because I was just too tired to continue, despite my mental exhortations to get my legs moving. I was disappointed, but I did add an additional 40 seconds of fast running at the very end, right before my cool-down, just to push myself a little bit.

Total miles was 4.8, including warm-up and cool-down.

If the weather's drier on Sunday I'm doing a long run (8-10 miles). If not, I'll do whatever it takes to get a lot of miles in; maybe even doing some at the gym and some outside (long gym runs are boring).

510.47 miles year-to-date

I've been keeping track of my documented miles for the year. There's a couple of periods during the year where I didn't record how many miles I ran, but I've been running consistently all year long, with a 3-week break for other exercise in January.

As of tonight, I've documented 510.47 total miles since 1 January 2006. There are 8 weeks left in the year. I'd like to aim for 20+ miles per week but the weather is going to get worse for longer runs.

But assuming I do 15 miles per week, at least, that will give me an end-of-year total of 630 miles. I wonder if I should aim for 650? Or just be happy if I go over 600?

Hmmm... glass half empty or glass half full?

4.0 miles - TWICE

I wanted at least 7-8 miles today to finish up my week. But it's been pouring down rain for the past day or so, and coming down in buckets today, so I wanted to limit my exposure to the freakin' rain.

Going to the gym is an option but not a good one for long runs. So boring to run on the treadmill, and for that distance? Forget it. I don't care how hot the woman in my line of sight is, or how great the music I'm listening to, running on a treadmill is boring and to be avoided.

So my plan for today was to run 4 miles, then rest and re-fuel, and then run it again later, only try to do it faster.

I headed out around 11:00 AM for my first attempt. It was only a light rain, and I wore shorts and a short-sleeved shirt, since it was in the low 60s temperature-wise. I pushed a little and finished in 0:39:13. I only stopped for traffic; no water. Oh, I did stop to walk briefly in the latter half.

Then this evening, well after dinner (Thai food, yum), and in the pitch dark and pouring rain, I realized I was going to have to do it again. I wore all my reflective gear and my flashing lights and my only light-colored long-sleeved shirt and my tights. And I splashed into so many puddles my feet were soaking and squishing before the first mile was done. And damn if the wind wasn't blowing much harder than it had been earlier today. Didn't have any run-ins with cars, though.

And apparently I didn't wait long enough after dinner because on the last half-mile I got stomach cramps. Ugh.

I finished in... 0:42:40. Bleh. 2:27 slower. Oh, well, at least I did it. Yay for doing it!

4.5+ miles - Treadmill intervals

It was far too rainy outside to go running, so I headed to the gym.

I wanted to do a hard workout, so I searched around for some that I can do on a treadmill and found these, of which I chose #1:

The Speed Demon.
Run easily for 10 minutes, then set the treadmill at a speed about 20 seconds per mile faster than your best recent 5-K pace. Run three 3-minute repeats at this speed, alternating with 3 minutes of very slow jogging. After completing a set of three repeats and recovery jogs, rest for 5 minutes by jogging. Then run a second set of three repeats and recovery jogs. When finished, run easily for 5 minutes to cool down.

20 seconds faster than my best 5K pace is about an 8:40 pace.

So I did it. My "slow jog" on the rest intervals started out around a 10:00 pace, and devolved over time to a jog/walk. And on the 5:00 "rest" period, I got off the treadmill and went to the bathroom, instead. I'd jogged something loose, apparently.

However, I did return to the treadmill and finish the second set of intervals, and did the 5:00 cool-down period.

It might have been as much as 4.8 miles total, but I'm calling it 4.5+ because I'm not sure the total distance - I had to move between different treadmills and didn't pay close attention to the total miles for each segment.

~6.5 miles - easy and SPOOKY

Halloween night run, in the dark, with a 3/4 Moon hanging over me, feet crunching on occasion through piles of fallen leaves, sweat gathering in my long-sleeved running jacket and running down the inside of my running pants...

Yeah. There's nothing better than that.