Motivators..

Motivators..
The best training partners come with waggy tails

Monday, June 29, 2015

RdL Week 5

6/22/2015
Monday - 1 streak mile. Training plan starts today, but Mondays are rest days so I treated myself to a massage after work, and tried to make a chiropractic appointment. Bum hip is making itself known which usually means I need a pelvis adjustment. Ready to get started!

Tuesday - 8.4 miles. I set off early and ran out to Point Cabrillo light house before meeting others at 7 to run at Russian Gulch. Felt really strong despite a little stomach upset (poor breakfast choice), and even ran the entire hill on the way back (23 seconds slower than last time with a walk break in the middle). Technical difficulties at home meant that I had to call and ask to shower at the spa, and forgot to grab secondbreakfast so that was not ideal either.

Wednesday - 6.6 miles. I love running at JugHandle. It's beautiful, it's relatively safe, it's challenging enough to feel like you're trying. I felt good after yesterday's effort, and while pace wasn't fast, it was a typical easy pace for me. Surprisingly sweaty today, maybe from the conscious effort to hydrate recently? Wednesday is typically acupuncture day, and she pulled out the big guns for the PF in my right foot - Kidney 1. Most acupuncturists don't needle KD1 since many patients are freaked out by needles in the sole of the foot, and it hurts. It is incredibly effective though, so it's now part of my plan.




















Thursday - 9.4 miles. Early morning run at Van Damme, then back out for another lap alone (after fellow runners checked to be sure I knew how to react if the mountain lion made an appearance). Added in some strides on loop two, which felt easier the more I did. I glanced at my watch as I was slowing down on the last one and it was at 6:30. Now to master the art of glancing at my watch and still not falling AoverT at the peak. Feeling really good this week! (Just went back and looked at Strava - the graph says I was momentarily at 5:50 - wheeeee!)


 Friday - 4 miles. A later run than usual, so feeling pretty sluggish. Easy run on the haul road, and tried exploring the short trail around Lake Cleone. It's a shame it's such a mess back there, it could be a nice little trail, but I don't think I'll be heading back there. Nearly fell through the boardwalk several times. I fall enough under my own power! Nice foggy sunset though.
Saturday - 7.6 miles (with 2020' elevation gain). Ran with S this morning, made sure to not eat Jennyburgers or drink inappropriate quantities of beer. Half the elevation gain is in the first mile and a half. Excellent way to warm up cold legs.... not! I had told S that I would run as much hill as he did, but that plan backfired a whole four minutes in! Still made it to the top of the chute in 13:30, which is much faster than my previous time of 17:xx. No spectacular views because we were right in the cloud at the top, but a great run.

Sunday - 13.1 miles. Tried a chocolate coconut peanut butter packet as fuel (approx mile 8) but it felt like it was stuck in my chest. Maybe if I'd taken it slower, and with more water, it might have been better. Along the beach and around Mendocino via the Headlands trail, then back to meet up with the FogDodgers to run the Big River haul road. One day I'll remember my bug spray. Last five was a bit quick for me, but made for a great workout.

Total for week - 50 miles, and 4500'.

Sunday, June 21, 2015

RdL Week 4


Rebuilt staircase, no more death trap rotten boards!
6/15/15
Monday - Early morning strength class, different from the one I usually go to and will be feeling it tomorrow! 4.4 trail miles at JugHandle, complete with jumper in a vague attempt at heat training. It was chilly and overcast, but still a temperature that I could comfortably wear a t-shirt for, so I figured by wearing a jumper I was easing myself into it :) They've reopened the first portion of the trail, so it was the usual route again complete with brand new staircase. Legs felt heavy to start with, but kept a slow steady pace the whole way, only pausing for a bunny picture and to pass people with dogs. A good start to the week!
JugHandle bunny
Tuesday - 5 miles. Woke up in the night with sharp pains in my shoulder, that I apparently hurt during class yesterday. It was still fairly painful when I got up to go to Russian Gulch with the FogDodgers, but I figured I would see how it goes, I could always turn around and walk back if it hurt too much. Thankfully getting the blood flowing must have been good for it, by the time I got back to the car it was feeling better. Now that I've been stopped a while it's stiffening up again, but I'm confident it's tweaked, not really injured. A few days rest should be good enough, and if I make it to acupuncture this week I'll ask her to help me out also. We had a great run this morning, and I even made it most of the way up the hill at the end (took a 20 second walk break in the middle). Thanks L for pushing me :) Also thanks R for doing so much trail clearing lately, it is very much appreciated.

Wednesday - 1 streak mile on the haul road on the way home from my ride.
Big River

Thursday - 11.1 miles in a two part run. Met FogDodgers at Van Damme at 7 and got 5.6 in there. I was planning on heading back out for a second loop by myself, but a heads up from R changed my plans. Apparently a mountain lion was seen up there this week, and while it shouldn't be a problem, why take the chance. I headed to Big River to finish up, got a mile in to my run, and remembered there has been a big bear seen a few miles up. Fantastic! It's a very open trail though, so I wasn't too concerned and had a great run.

Friday - 6.8 miles with S along the bluffs in town. Legs were heavy but okay after yesterday's long run, but the last two miles were really painful for my back. It hasn't bothered me on runs except the start of Tuesday, so maybe it was the combination of a long run and not finding a comfortable sleeping spot Thursday? It's still been sore this week (though not affected my running like it did this day) so trying to get a chiropractic appointment for next week.

Saturday - 1 streak mile. Nearly forgot to run, was about to go to bed and remembered.

Sunday - 4.6 miles with the FogDodgers, in a different location from our usual. Quite the up-and-down-y trail with some good hills that were gentle enough to run but long enough to be hard. We turned around at 29 minutes and were five minutes faster on the way back.

Thursday, June 18, 2015

Trail Run Video

I had a great run this morning. Finally hit double digits, first time since Zion. I didn't anticipate it taking this long. There was a big mental block, but no physical reason to not go. Somehow I found excuses every time, and nearly bailed this morning. Even had the perfect opportunity with having to relocate for the second half of my run. Got it done though, and it felt great. I was SO HUNGRY afterwards, and a bit stiff, but going to make it a regular thing again. Plus I finally signed up for Pacifica 30k. I'm excited! It's also the same day that a friend flies in from Germany. Fun times. 

Each Saturday morning S and I have been running different trails. He has a health-coaching podcast about making small (tiny) changes to lead to bigger changes, how by making choices manageable and sustainable you can make great improvements. Every couple weeks is a video also, and this one was of our trail run through Jackson State Forest and into JugHandle State Park. Plenty of dorkus moments of course, and don't mind me nearly falling over the camera...

Monday, June 15, 2015

RdL Weeks 2 and 3

6/1/2015
Monday - Weight bar, and 1 rest day mile through the wildflowers to get to the ocean and along the bluffs.
Monday's trail
Tuesday - 5 miles with the FogDodgers. A new(/returning?) runner L joined us, and we picked up a slightly faster pace than the rest of the group. Russian Gulch was beautiful this morning. Sad stomach, maybe related to the delicious dairy-filled blended coffee I had yesterday?

And fail as far as tracking the rest of this week. Packing for and then being at Cooley Ranch rides (Wednesday - Monday) made a big dent in the running plan, primarily due to time available. I got at least my mile in, and a few more each of the two days that I rode since I got off and led my horse for a while. With so much going on during the weekend between volunteering, catching up with friends, and taking care of the horses belonging to our camp (mine and two friends) there really wasn't much time to run. Recovery this week has been slow; I have felt as fatigued as I might expect to from having ridden the race myself. I think maybe when I'm riding I am more conscious of the need to take care of myself and sip on water/keep an eye on my nutrition than when I'm volunteering. Definitely something to work on. On the plus side, the heat didn't seem to bother me as much, I was vastly improved on keeping my temperature in check and knowing when to get in the shade, dunk my head in a trough, and still get my activities done. 

Cooley Ranch
Friday - A whole 1.8 miles. Big time running going on here...

Saturday - 4.1 miles with S taking trail pictures for his website. Note to self: beer is not ideal to consume in quantities the night before a run. I will never learn! Also managed to fall on my arse trying to find a good spot to take a picture (that wasn't even a good spot lol).

Sunday - As I was pulling away from my house to meet the FogDodgers at Van Damme I got a call from a poorly coworker asking to cover her clients that day, with the first appointment at 9am. This meant I only had time to go back in the house to change and eat breakfast to get to work. I could have got a mile around the block in, and should have done, since that was all I did for the day. The problem being that I didn't do the mile until after 10pm with a full belly (again!). So goal for the rest of June: run before 8pm, and at least run before dinner, so I can actually run, rather than my pitiful shuffle.