The Tough Stuff and The Easy Stuff

The Tough Stuff

Hello .... my name is Heidi and I am addicted to sugar.

It seems that over and over and over again I fight this war but never seem to get anywhere.  I try to kick at it from different angles but never seem to knock it down. 

I've challenged myself from certain things (sweet coffee, licorice, bulk candy), and succeeded for the short term, but never the long term.  I've learned to enjoy things like tea without any added sugar, but still crave sugar.  I've even given things like the South Beach Diet an attempt.  This does help, but that sugar monster always comes creeping back in.

Sweet treats have been removed from my grocery lists ... but I'm far from the only sugar addict in my house and even if I don't buy it, it still ends up in my house.  Not having it around is not a solution.  Somehow I have to tame this on my own and with my own control.

About a week ago I spent some time going over my old journals ... from years and years ago until now.  I've kept journals for the majority of the last 10 or so years, so finding patterns is not too hard.  Almost EVERY day I have a little somethin' somethin' and some days I have A LOT o' somethin' somethin'.  It is my biggest weakness.

Last night was another bad episode.  Of course yesterday the hunger monster raged it's ugly head and I just could not feel satisfied, even with a good amount of protein and veggies throughout the day.  After dinner my MIL brought over some blueberry cake and somehow I ate 3 pieces.  Then in the office there was a box of Toffifee and four pieces of that called my name until my stomach hurt and I wanted to hurl the box across the room.

Of course I was tired yesterday, and I hadn't drank enough water.  After consuming the above I had a half hour nap then woke up with incredible thirst and drank 4 glasses of water (definitely thirsty!).  I should know the signs.  I can give the advice.  If this were anyone else I'd recommend having the nap and the water BEFORE consuming the junk.  Somehow that doesn't compute in the moment and I don't know why.  Very frustrating!

The Easy Stuff

Tonight begins the first run of my training plan.  It's 1/11/11 ... somehow that's fitting for a new beginning, isn't it? 

The plan calls for some speed intervals and I'm very much looking forward to it.

1. .75 miles @ 8:46 pace (6.8 mph)
2. .25 miles recovery
3. .50 miles @ 8:12 pace (7.3 mph)
4. .12 miles recovery
5. .50 miles @ 8:12 pace (7.3 mph)
6. .12 miles recovery
7. .12 miles @ 8:00 pace (7.5 mph)
8. .12 miles recovery
9. repeat steps 7 & 8 four times total

Total Distance 3.2 miles
I'm going to add in a 1 mile warm-up and possibly a 1 (or half) mile cool-down at a steady, easy pace.

The running & training is the easy part.  If I could do only that and have success in losing weight it would be a snap.  Exercise is a very important key in loosing and maintaining weight, but you gotta have the diet on board as well.  I know this all too well from experience ... sigh.

Keep Active!

Heidi

♥♥♥♥♥

Let the Training Begin

I'm officially entered in a Half Marathon for this year.  March 13th!  The only one I did last year is on this same weekend, however I have decided that I'm going to try a different race that is hosted by a company that I much prefer over the other one.  It's an inaugural race, but the race hosts have put on many, many successful races so it should be fine. 

It's kind of exciting because part of the race will be run over a new bridge that was completed just over a year ago.  The bridge itself is about 2.5 km long and the route takes you over and back, so 5K of the race will be on that bridge.  Pretty cool.  Should be quite the views!

I was thinking that concentrated training should probably start soon.  While I have trained for a half before without a real plan, I have some pretty specific time goals I want to shoot for this year.  So, I started searching for some training plan ideas and came across this Half Marathon Training Plan from Runner's World.

It's a 9 week plan ... and whatda ya know .... the race is exactly 9 weeks away.  Destiny!  Looking at it, I think it's something that I can easily fit into my life and will give me some guidance and push me towards that time I'm seeking.  I like the idea of the speedwork involved.

The only change I intend to make is the distance of the long runs.  Personally, I prefer to run at least the full distance before a race.  This plan only takes you up to 11-12 miles.  I have a decent mileage base and am very comfortable running the longer distances.  Therefore, all the long runs will be increased by 2-3 miles.

This weekend didn't go quite as planned.  Saturday I got P.O.'ed at my daughter's soccer coach (jerk!) and spent a good part of the day composing my thoughts so I could send him an e-mail.  Don't piss off the Momma Bear!  In retrospect I should have gone for a run because that's the best way to think clearly.  Anyhow, by the time I was done, the weather turned kinda ugly and the daylight was running out. 

Sunday morning started out with a little excitement as the temperatures dropped and the roads were icy and we got a dusting of snow.  Two vehicles crashed in the intersection down the road from me and an air ambulance was brought in for one person.  I sure hope they are OK.  I had plans to go out for a morning run, but was a little apprehensive to drive until it warmed up a bit.  The roads were s-l-i-c-k!  I spent most of the day in major house cleaning mode, which feels so much better to have a clean house.  Late afternoon I decided to squeeze in a run but got halfway down the driveway and my niblets were freezing off and the wind was howling through every layer of clothing.  I decided that this just would not be an enjoyable run and returned to the house.  Later that evening though I did hit up the treadmill (not a dreadmill today because it's times like this that I have alot of love for that baby).  Did 5 x 1 mile intervals with weights between sets and negative splits on each mile.  I'm getting my speed back - YAY!!!!  The last mile was run at a 7:39 pace!  YIPPEE!!!  I haven't even been able to run that fast for even a quarter mile in quite some time. 

• Mile 1 - 9:14
• Mile 2 - 8:58
• Mile 3 - 8:41
• Mile 4 - 8:27
• Mile 5 - 7:39

TOTAL 42:59 - Average 8:36/mile

That makes me happy!

Tonight I have another stretchy appointment (massage therapy).  Hopefully it's my last one.  I've been a good patient and have done my stretches almost every day.

Today is officially Day 1 of the training .... and it's a rest day.  How appropriate. :)

Keep Active!

Heidi

♥♥♥♥♥

18.5 Baby!

WOOOHOOO Another mileage PR.  This has got to be the number 1 best part about joining my friend on her training plan - regular distance PRs.

Fitting in these long runs is often difficult with my schedule.  This weekend it meant we had to leave the house just before sunrise (7AM).  I was certain we would turn into instant popsicles.  But, was surprised (and happy) to realize that while it was cold out, it wasn't so bad.  In fact, 3 miles in I happened to be running by a friend's house so I took off my jacket and gloves and left them at their door.  They're currently being held ransom until I come for a visit - haha.

While our last long run was difficult and I was frequently sore ... this one felt great for me.  It was a gorgeous sunny day, the route was enjoyable and constantly changing.  We ran through rural farm country and downtown city.  Loved it! 

Also, there wasn't a single ache or pain along the way.  Some stiffness afterwards, but normal, not excessive.

Tried a new running fuel:

 Sun Rype Fruit Source Mini Bites

The things I loved about them:

• Cheap!  A package of them is $2.97 and I'm guessing you get about 5 servings out of that.  So ... 60 cents per serving.  I like that!!!
• Taste fantastic.  No chemical, crap, choke-it-back-and-hope-for-the-best taste OR aftertaste.  YUMMY!
• Ingredients:  All fruit + citrus pectin.  This is what's in the Strawberry flavour- Apple and/or pear and strawberry puree concentrates, apple and/or grape and/or pear and elderberry and lemon juice concentrates, citrus pectin, natural flavour, apple powder.
• Convenient.  You pick the serving size.  Take however much you want, stick 'em in a baggie and you're good to go.
• Not too hard or sticky.  You know how some products stick in your teeth and stay forever?  These didn't (as approved by my friend with braces).  And while it wasn't below freezing, it was close, and the bites didn't get too hard to chew.
• Size - they are perfect bite size.  Not too big, not too small.
• Potassium- each serving (14 pieces) has 200mg of potassium. 

The only down side I could see is that there isn't much sodium in them, which you'd typically want on a long run.  But I drink Gatorade and that's enough sodium for me.  The other down side (OK maybe not) is that my kids love them too ... so it's one bag for Mommy, one bag for kiddos.  Guess I can't complain about that one.


I got home with enough time to re-fuel, warm-up and have a good shower before heading out to watch my son's soccer game.  He scored a goal too!!!  WOOHOOO.  He plays defense so in 11 years that hasn't happened very often.  Unfortunately I missed it.  GRRRR!  I almost never leave a game but I think all the fluids I consumed during & after my run caught up with me and I had to walk away for 5 minutes.  He scored 1 minute after I left.  Apparently it was a good one too.  Figures!
 

 

NOTES

 

Consumed prior to run: just a little water, too early to eat
Consumed during run: 3 water bottles filled with Gatorade, Sun Rype Fruit Source Mini Bites
Immediately after run:  2 mini spritz cookies, 3/4 c. pasta, banana, chai tea
Approx 2 hours later:  No time to eat.  At soccer.   Not super hungry anyway. 

Stomach issues: No emergencies, but two stops.  Is it possible I'm getting over the tummy troubles?

 

Energy level during run:  High!   Could have kept going.  In fact, the run was only supposed to be 18 miles, but we decided to run the last 1/2 mile home instead of walking it.  If you'd told me I had a couple more miles I would have been fine with it.

Muscles: Good!  Normal stiffness a couple hours later, but feeling good today. 

 

Aftermath:  Very slight headache after which I took a Tylenol to ward off in case it got bad.  Maybe could have had a little morewater after, or perhaps have eaten before the run.  I had a HORRIBLE nights sleep though and had no interest in getting up any earlier than I needed to to eat.

Things to try on next long run:  I may have found my formula!  I'm going to try the same on my next long run, but try to have enough time for a pre-run mini meal.

 

Keep Active!

   

Heidi

♥♥♥♥♥

Plan of Attack

Some of you asked me yesterday how I plan to reach my goal this month, where will I find the time, how will I do it.

Gotta say I love my Mom's idea of either quitting my job, or better yet, getting my boss to pay me to run.  Hmmm, now to convince them to purchase a treadmill for my office!!!

* I ALWAYS run during my kids soccer practices.  I used to sometimes run during their practices, now I ALWAYS do, without fail.  It's too far from home to drive back, and not quite long enough a time to accomplish anything productive anyway.  Plus, let's face it, I have no money for shopping.  So ... may as well run.  Usually this gives me a good 10-12 miles+ that I don't have to schedule. 

* I have a running partner who is training for the Goofy Challenge in January.  She needs to run at least one 18 miler and one 20 miler this month.  I will accompany her.

* Hitting the 'mill'.  I got caught a couple times last month when soccer practices got cancelled.  Or my running partner couldn't make it.  Instead of running by myself, I used the circumstances as an excuse.  No excuses, as much as I prefer to run outdoors, I will hit the mill if necessary.

* Above point made ... I'm going to take a page out of Shelly's book.  She recently posted about watching a movie on her laptop while on the dreadmill.  What a great idea!  I do not have a TV in my gym.  I have a plain mocha brown wall with a clock on it, and an outdated stereo that refuses to play most home made CDs.  But ... hubby has a laptop and I can steal it away if he's not working.  I just need to find something high enough to plop it on and maybe I can catch a few flicks.  With any luck I can download some shows that I've missed and catch up!!!  Hmmm, an entire season of One Tree Hill, that's gotta be good for a bunch of miles.

* My plan is to have one long run (which will be between 16 & 20 miles), and then 3 to 5 runs of 3-7 miles each for an average weekly mileage of around 36 miles.  If my LSD is 20 miles, that's only 16 miles to accomplish mid week.  I can do that in 3 days if needed.

I have added a list on my sidebar to keep track of my progress.  Like I said yesterday ... if you see me slacking/getting behind - Nag Me. Bribe Me. Beat Me. - whatever it takes.

Dec 1 - 9.1 miles run ... 147.8 to go!

Keep Active!

Heidi

♥♥♥♥♥

Nag Me. Bribe Me. Beat Me.

 NOVEMBER 2010

RUNNING RECAP

# of runs: ...........12
Distance: .......... 100.2 Miles / 161.2 Kms 
Monthly Goals:   Never officially set one, but was aiming for around 130 miles
Time Running: ...16 Hours 40 Minutes 35 Seconds

YEAR-TO-DATE

YTD Distance:  843 Miles / 1356 Kms
YTD Time Running: 133 Hours 43 Minutes 23 Seconds

SUMMARY

There are ups and downs to looking back on this past month.

* UP * I ran three of my longest runs to date (14, 16 & 16 miles).  One of those 16 mile runs was in very cold weather and I survived.  I can't say I enjoyed that one, but I did survive.  The other 16-er was nice though.

* DOWN * Other than these long runs I didn't do a whole lot of running.  It is NOT ideal to only do a long run on the weekend.  It is much more beneficial to include shorter mid-week runs.

* UP * I did incorporate swimming once a week for this whole month.  I'm coming to the conclusion that I really do not enjoy it.  I will never be a competitive swimmer.  But, I appreciate the workout and it's a convenient and relatively cheap alternative form of exercise that can be done in any weather.

* DOWN * While I did have a 100 mile month, I was really aiming for about 130 miles.  I'm now quite short to reach my goal of 1000 miles by the end of the year and I'm going to have to kick some serious booty to achieve this goal. 

So here we are, the end of the year.  Time to sink or swim on those goals we set earlier in the year.

Originally I had set a goal to run 750 miles this year (achieved this month - YAY!).  Not long after I decided to revise that (I'm a woman, it's my prerogative) and increased it to 1000 miles.

Things haven't always been smooth sailing.  I needed to average about 85 miles per month and there were some months where I hit 50 or less (May, July & August). 

Now I'm in a crunch.  Time is running out. 

I have ONE goal for December.

Run 156.9 miles or more

Considering my biggest month so far is 104.5 ... I've got my work cut out for me.

I'm asking my friends and blog readers to push me.  I HATE not reaching a goal.  If I have to run in the middle of the night I have to do it.  I CAN'T miss this.  It's very important to me.  Keep me accountable.  Nag me.  Bribe me.  Beat me.  Whatever it takes.  I WILL do this!!!

Keep Active!

Heidi

♥♥♥♥♥

Weekly Goal Review - Nov 19th

In light of my longest run to date, I missed posting this edition last week.  Here it is for the past week.

WEEKLY GOAL REVIEW

NOVEMBER GOALS

Swimming

Swam 2000M in the pool this week.  1 set x 500M, 1 set x 1000M, and 1 more set x 500M.  This takes about 60 minutes including rests between sets.  The 1000M was definitely a challenge and it zapped my energy.  However, that morning I was feeling a little more run down that usual.  I am seeing some improvement.

Basic Exercises

Minimum 10 push-ups and 50 sit-ups per day  - I am terribly, terribly behind on this.  I don't think I could catch up at this point.  But I am going to make a real effort to do these from today on.

Hill/Interval Training

Wed was supposed to be hill or interval training and honestly I did not feel like it.  Plus, my running partner's ankle was bothering her so I thought we'd be better off with just a simple run.  I did do one run this week that was quite hilly.  Not quite the same as hill training, but I'll have to take it this week.  Sometimes I love the interval training, but lately I can talk myself out of it very easily.

Tempo Run

I did get one tempo run in this week.  It wasn't quite as fast as I would have liked, but I got the cardio up there and it was challening.

Mileage Build-up

This week would have included a LSD, but we backed it up a few days and did it early.  I'm still on target though.  I've just had a slightly longer week which is good for recovery too.

I feel like I'm not quite reaching for my goals like I normally would.  I'm not far off of them, but I'm not quite there yet.  I'd like to light that fire inside me and accomplish them.  But then again, maybe I'm just at a place where I should just be enjoying myself and not too worried about the "schedule".

Thank you everyone for the snow vibes.  We did get a little snow last night.  First of the season - YAY!!  About a 1/2" at my place.  Nothing at my work though as it is at a lower elevation.

The prediction calls for about 2"+ tonight.  Keep sending those vibes.  I know some were coming from many, many miles away and may take a bit to get here.  I'm still happily accepting them. :)

Have a Great Weekend

Keep Active!

Heidi

♥♥♥♥♥

November GOALS

So .... let's talk GOALS!

* Mileage Increase - My new running partner is signed up for the Goofy Challenge @ Disney in January which entails running a 10K, Half Marathon and a Full Marathon over a 3 day weekend.  Personally I think she's nuts to take this on in her current condition ... but I'm also jealous and would probably do it if I had the opportunity.  As such, she is training to increase her mileage by the end of the year, albeit at a slow pace.  I have agreed to train with her!

So far we have run up to 13 miles.  By the weekend before her race we will build up to 20 miles.  Me .... 20 miles???  I'm ready to take on this challenge.  I feel confident that I am in strong enough condition to keep on increasing my mileage at that rate, especially at a slower pace.  In November we plan to run one 12 miler, two 14 milers, and one 16 miler!

I will use these runs to test my mental endurance, to test different fuel methods, to learn more about recovery.  It should be a great learning experience.

This could get interesting as they are calling for the snowiest winter in over 50 years.  I may have to invest in some Yak Trax. 

Anyone try these things or similar product?

Some other things I plan to incorporate in November:

* Swimming - I plan to swim once a week for 45-60 minutes.  Right now I do 3-4 laps, stop, catch my breathe, adjust goggles, then continue.  I want to increase the number of laps in between.  I have NO plans to compete in swimming, but I do think it's great for cross training

* Basic Exercises - Minimum 10 push-ups and 50 sit-ups per day ... every day.  While I feel this is very minimal and it makes me sad that it is my goal, it's WAY more than I have been doing so this alone would be huge progress.

* Hill/Interval training - At least once per week. 

* Tempo runs - It's fun to be social and I enjoy that, but if I'm slowing down my LSD runs substantially then I want to keep up my pace on a few shorter runs.  At least once a week I want to run 5-6 miles at about an 8:30 pace (9:00 if on trails).

If time/opportunity presents itself I'd also love to do another hike up Grouse Grind, some cycling, and a few more night time runs - those were fun!

So, that's my November plans.

Keep Active!

Heidi

♥♥♥♥♥

October Recap

I haven't done a monthly running recap in a while.

OCTOBER 2010

RUNNING RECAP

# of runs: 18 (tied for most with June)

Distance: .......... 104.5 Miles / 168.1 Kms  RECORD!
Monthly Goals:   Never set one, but was aiming for around 100 miles

Time Running: ...17 Hours 5 Minutes 35 Seconds

YEAR-TO-DATE

YTD Distance:  743 Miles / 1195 Kms

YTD Time Running: 114 Hours 28 Minutes 13 Seconds

SUMMARY

I am SO proud of this month.  A few times this year I have set a goal to run 100 miles in the month.  While just meeting this goal is reason enough to make me proud, the thing that makes me the proudest is that I did it sanely.  I did NOT have to cram runs in at the end of the month to meet my goal.  I did not skip a bunch of days and then have to run like a mad-woman.  I didn't run in excess and end up injured and/our burned out.  I just ran, regularly and alot. 

My pace was down quite a bit this month.  On one hand I'm not very happy about that, but I know the reasons why, and really, in the end it's probably another reason why I am not injured at the moment.  I have a new running partner and she is building up her speed & endurance.  From time to time I choose to run at her pace and I'm enjoying it.  We've also done a few "fun runs", the night runs, and pace is not a factor.  That said, I don't want to abandon speed all together, so will work on that.

There were also two races this month and both were run at a decent pace.  Not my best pace, but decent.  I don't have any races on the agenda for quite some time so I'm not so worried about pace right now.  I have a few other goals in mind ... which I will post about tomorrow.

Keep Active!

Heidi

♥♥♥♥♥

Thanksgiving Day Race Report

I seem to have found a formula that agrees with me for nutrition leading up to a race.  In the day or two before a race, I limit my starchy carbs dramatically.  Breakfast the day before was a couple of eggs - not my typical oatmeal, no toast, no cereal.  Even Thanksgiving dinner for me consisted of just turkey, broccoli & carrots with my one indulgence of cheese sauce.  Also, as much water as I can remember to drink.

I have done this twice now, and both times felt fantastic the day of the race.  I think for my upcoming half marathon I will extend this to maybe 3 days prior.  It seems to agree with me.

Another thing that seems to bring me success is a good pre-race warm-up.  For Monday's race I did a good 2 mile slow warm-up.  By the start of the race I was all ready to go - systems cleared (wink), muscles warmed-up, core temperature warmed up.

I had no intention of going for a PR in this race.  It was a last minute decision to do it and was mostly about going out there with my friends and enjoying the course.

The Start

We started at the VERY back of the pack.  This was a new thing for me.  I've never started at the very back.  It wasn't a huge race, but decent ... about 1200 people.  We actually walked across the starting line.  Though right away I knew I had to break through the pack or I would feel frustrated - I don't like to shuffle.  I said goodbye to my friends and began the weaving game.

Mile 1 - 8:30

The first 1/2 mile I was weaving the entire time.  People were leaving room, but you did have to find it.  I only really got walled a few times.  It wasn't until after the first mile before I could run freely without having to dodge the whole time.  I think I could have picked up 45 seconds or so in this mile had I started closer to the front, but I don't regret starting at the back.  It was almost fun dodging everyone this time.

Mile 2 - 8:49

The only slightly challenging hill was a bridge.  It's a long one though and seems to go on for a while.  I've run it before and knew to pace myself.  Because I'd reserved a little there, as I crested the bridge I picked up speed and started passing people who had flown past me going up it.  I checked my time and was pleasantly surprised with how I was doing ... so, I decided to hold her steady and finish with a decent time.

Mile 3 & 4 - 8:26 and 8:29

It was an absolutely GORGEOUS route, the sun was shining and reflecting off the water.  I really forced myself to look around and enjoy the scenery instead of just focusing on my finish time.  I wanted to experience this run.

There was pretty decent support throughout the run.  For a small run there were quite a few people out there with bells and pom poms.  The people at the 5K water station were great.

Mile 5 & 6 - both 8:21

I was starting to tire here.  This is typically when I peeter out in a 10K and start to lose steam.  I wanted to push a bit harder, but my legs were feeling the after effects of my mountain climbing. 

This is when I remember a technique that some runners do.  I started picking off runners.  I'd look ahead and say to myself, "the women in the green, catch her".  Then when I did I'd pick another person.  This completely carried me these last two miles.  What a great way to occupy your brain.  Every time you catch someone you feel a sense of accomplishment.  Of course, there is a strategy to who you pick to pass.  It has to be attainable.

The Finish - 7:41 pace for 0.2

With 0.2 to go, I gave it my all.  I LOVE to finish strong.  Although this almost got me in trouble because I was weaving through some people and missed seeing a park bench until the last moment and had to hop the corner of it.  Whoops! 

Finish Time - 52:18

Just over a minute slower than my PR, but I'm totally happy with it.  I never intended to PR, wasn't prepared to PR, and given the course differences this will probably never be a PR type race.

What a fantastic race though!  Great support, the most incredible food at the finish (yes, I ate myself silly!  No regrets on that), probably the prettiest course I've ever run.  Awesome!

Sadly my husband couldn't run it as he is still nursing an injury, plus he had a job to finish that morning. :(  I know he'd love it and I really hope we both get to do it next year ... of course with our friends who took me there.

My friend has a great picture of me from after the race.  I'm waiting for her to send it to me and then I will share.

Race's are so much fun!  I wish I could do them all the time.

Speaking of upcoming races ....

My blog buddy Fran is hosting a virtual run on either October 30th or 31st (you pick) - the Virtual Pink Dress Run.  Conditions are that you must wear pink and post of picture of you wearing it.  Check out her blog HERE and join us if you can.  It's an international affair. ;)

Keep Active!

Heidi

♥♥♥♥♥

Something to Look Forward To

I'm so excited ...
and I just can't hide it ...
I'm about to lose control,
and I think I like it!

(how's that for a throw back from the 80's?!)

Yesterday I found a half marathon coming up that A) I think I can afford, and B) I think I'll be ready for.  Entry fee is only $40 .... 40 bucks, that's awesome!  My MIL unexpectedly gifted me $30 last week so I'm going to use that towards my entry.  The have a full marathon option for only $45 (I don't think I've ever seen one that cheap), but ... yeah, I'm nowhere near ready to tackle that monster.  It's mid November so I've still got lots of time to be good & ready for it.

I'm sure being that cheap it won't be anything fantastic as far as support, probably minimal aid stations and all that.  But that's OK.  I'm fine with getting what I paid for.  I just so badly want to enter a race it isn't funny!  With the running schedule I'm following I will be just ready for this distance and it just happens to follow a scheduled recovery week.  Meant to happen??? I think so!

It's an inaugural race, but the group that is hosting it has run many events so I'm sure it will still be good.  The course is completely flat and entirely run along the coast line.  It's a nice trail and quite pretty if the weather is nice ... although last time I ran it the weather was pretty horrid (bitter cold, rainy & windy).  Surely the weather gods will smile on me - yes??? Mid November though ... hmmmm.

{source}

Last night I went out with my new running buddy and my husband and we did some speed work at the track.  4 x 800M (2 @ 3:41, 2 @ 3:45) - I'm pretty pleased with the consistency, and 3 x 400M.  We chatted too long during warm-up so ran out of time to complete as many speed laps as I had planned.  This was during my son's soccer practice so we are on scheduled time.

I really enjoyed myself and can see doing alot more running with this lady.  As she gets fit again she is going to be a great match with me for pace and drive.  So nice to have someone with so much running experience to talk to and pick her brain.

The possibility of this race coming up is going to really keep me motivated.  So exciting!!!

Keep Active!

Heidi

♥♥♥♥♥

Here we go....

**BUILDING UP MILEAGE**

After 10 days off of running ... I'm back!  Today marks the kick off of my mileage re-building plan.

The plan is to start off slowly, not worry about pace, and continuously build up over a period of about 4 months until I'm running a half marathon distance again.    Every 4 weeks is a recovery week which I think will be very important.  Too often I'm push, push, push and don't schedule recovery weeks. 

I loved the feeling of being able to comfortably run those longer distances and can't wait to get back to it.  But I'm going to do it smartly this time.

This morning I did my first run of the plan ... 3 miles.  It was W-O-N-D-E-R-F-U-L!  And I ran before work too - crazy huh?!  I changed my Garmin so that it would NOT tell me pace or time.  All I want to think about right now is distance and just let my body run as it feels.

For the first time in a long while I also ran the whole distance without taking a break ... and I never felt like I needed one.  That tells me this is just what I need.

**ORGANIZATION**

Last week I rode my bike to work every day and it was great.  The only down side was packing lunch.  I only have a smallish pack on my bike and hate to carry a backpack.  I'd like to ride most of this week as well and think I may have found a way to have the best of both worlds (cycling & food from home).

This morning I packed my lunch for the entire week and brought it with me to work.  I'm fortunate to have a fridge, microwave & kettle at my disposal - pretty much for just myself.  So I can stock that little fridge full!

I brought with me:

• 4 c. carrot sticks
• 4 c. blanched broccoli
• 1/2 c. homemade pueblo bean dip
• 4 c. green & red grapes, mixed
• 4 c. homemade navy bean soup
• 3 turkey sausages (130 cal 5 g fat ... I can't wait!)
• 750g container peach yoghurt

If I feel the need to supplement this at all it's easy enough to pack a small extra snack, or take a 1/2 mile walk to the grocery store on my lunch break.

Once a week I can bring my food in and then when I bring next week's food to work, I'll take last week's containers home.  I think even if I'm not riding my bike to work this would save me all kinds of time, money and temptation!  I already pack my lunch most days of the week, typically in a rush in the morning, but this is something I can do on Sunday and have it done.

I'm very excited with all these new plans on the go.  Kinda feel like a kid going back to school (well, maybe not my kids, but like little kids that still find it exciting).

Keep Active!

Heidi

♥♥♥♥♥

Wake Up Call

Yikes.  I've had a wake-up call over the last few days.  For most of the past year my weight has held steady around 147-148 lbs.  I'd love to be a little less than this, but for whatever reason seem to hover around here.  It's hovered there for so long that I haven't been weighing daily like I used to. The other day I was feeling kind of 'chunky' so I weighed myself at night and was substantially more than I normally would be in an evening.  This morning I weighed again and I was 151.8 .... that's a number I haven't seen in a very, VERY long time.  Well over a year.  150 is my do or die number.

My eating hasn't been stellar the last couple weeks, but it hasn't been horrible either.  I've just come off a 21 day dose of penicillin and my body is definitely not normal.  My tummy has been off (common side affect) and last week for about 4 days I was insanely itchy, especially my feet.  One night I had to get up and dunk my feet in ice cold water to stop them from itching.  I also noticed that I was retaining water like mad.  Had some socks on for less than an hour and had a deep groove from them - whereas I typically get barely a mark.  Even one day I turned back after less than a 1/2 mile into my run because my shoes were digging into my ankles, which NEVER has happened.  But, even if it has something to do with the medication, I'm taking action now!

I've been half-assed tracking the last couple of days but keep getting sidetracked.  Yesterday it was free ice-cream for BC Day, a glass of cooler and munching on nachos late in the evening.  I'm tracking the good stuff and when I go off course I stop tracking.  Today it all STOPS!  I'm going to track EVERY bite AND keep it healthy.

Sunday I had a horrible run too.  My hips have been feeling achy and then my legs were super stiff.  I had to stop a few times to stretch, especially my calves.  Monday morning when I got out of bed I could barely even put my heels on the ground.  I've been stretching lots after my runs, but maybe I need more.  I'd like to avoid having to go to the Chiro if necessary.  Yesterday I finally broke down and took one Advil.  I don't like to take them unnecessarily.  I'd rather let my body heal and not mask the pain which may lead to working out when I shouldn't.  Though since I had that one Advil I am feeling better.  Tonight I have hill training on the agenda.  We'll see how that goes.

Lately I'm feeling a little bored on my runs.  I don't mind running alone most of the time, but it's been quite a while since I've ran with anyone.  My running friends aren't running as much and our schedules have been conflicting, plus my husband has been swamped and hasn't run in over a month.  I like to run with someone at least once a week.  Maybe soon I'll have to meet up with the running room group ... even though I don't know a soul there.  I can't join any clinics, but maybe I'd find some enjoyment just going on the practice runs with them.

This weeks training plan:

Sun - 7 miles (done @ 9:05 pace)
Mon - rest (went for a casual 1 mile walk)
Tue - 5 miles incl. 4 hill repeats
Wed - 4 miles moderate pace
Thu - 3 miles easy
Fri - rest
Sat - 3 miles fartleks

So here's to getting back into action and keeping myself accountable.  No more half-assed tracking.  No letting things slide.  Back to tracking everything and daily weigh-ins.  This works for me.

Keep Active!

Heidi

♥♥♥♥♥

Another great mini

I'm back from another great mini-vacation.  4 days in the Okanagan.  Weather was absolutely wonderful - hot with a little breeze.

Managed 3 out of 4 days running.  Saturday we drove up there but before we left I lazed in bed in the morning instead of running.  By the time we got there it was much too hot and I went to bed fairly early after a long day.

Sunday morning I went out and did 5 miles.  Had planned to do 7, but arranged to meet my sister at a time I figured I would be finished my run, as is typical of me, I didn't get out early enough and ran late.  It was SUPER hot by the time I met up with her.  I had water, but really needed a refill.  My sister is just beginning running so we did run/walk intervals.  I was very impressed with her pace. 

Monday morning I chose a different location to run, one that had ALOT more shade, and was also close to a bathroom and my car (which had more water in it).  I also FINALLY discovered the power of my Garmin.  So far I only have used my Garmin to tell me distance, time & pace.  But after playing around, I learned how to set it for intervals.  YAY!  I wouldn't have to glance at my watch constantly.

I had set it for 1 min fast pace, 2 min slow pace x 15 intervals.  I also indicated I wanted to do a warm-up & cool down.  Not knowing how the warm-up worked, I ran ... and ran ... and ran, waiting for it to beep and let me know the warm-up was done.  Figured it would beep at maybe 5 minutes, or 1/2 a mile .... or 10 minutes ... maybe 1 mile?????  Then I questioned if I even set it up properly so ignored it for a while and just ran.  Then a little light went off in my head and I thought ... hmmmm, may I have to press the LAP button when I was done my warm-up and ready to move on.  I had run 1.7 miles before that lightbulb went off.

Having done a much longer warm-up than planned, I figured I wouldn't bother doing all 15 laps of the intervals.  But ... I ended up scooting around town, checking out new things, and before I knew it I had completed 9 of the 15 laps.  I didn't know how to reset the # of laps mid-run, and really wanted to know what happens when you're done.  So, I stopped and refilled my water, then really pushed it through those last 6 laps.  It was hot and I was tired, so some of my slow paced intervals were very slow, even a walk - but I was OK with that.  At the end I did a nice, slow cool down.  What a COOL feature!  If you have a Garmin and haven't yet played around with the workouts you can create, I highly recommend it!

Afterwards I found a nice shady spot on the grass, over-looking Okanagan Lake.  There was a wonderful breeze coming across and it just felt like this was my reward for completing a tough training session.  Pure bliss!

Running schedule this week:

Mon - Rest (did 6.68miles incl. 15 x 1:00 fartlek w/2:00 recovery)
Tues - 3 mile tempo run @ 8:20/mi  (done)
Wed - 4 mile moderate run (2 miles at 8:40 / 2 miles at 7:40)
Thur - 3 mile easy run @ 9:40/mi
Fri  - rest
Sat - 3 mile easy fartleks
Sun - 8 mile @ 9:10-9:20/mi

It sure is nice to incorporate exercise on vacation.  Somehow it just makes you a little more focused on eating healthier ... or at the very least it balances the indulgences a bit.

Keep Active!

Heidi

♥♥♥♥♥

Sweaty, tough & satisfying

I have begun a new running plan.  With no races on the horizon I have just been ... running.  No goals, no ambitions, no planned workouts.  Well, there's been monthly mileage goals, but getting to them has just been one ol' boring step after another.  SNORE!  I haven't noticed any improvement in my running lately.

So many people are training for this and that ... I just HAD to jump on the bandwagon.

Last week I put together a new plan and couldn't wait to get started.  I found a plan online and adjusted it to my needs & hopefully for the pace I'm aiming for.  I'm still a little leary about some of the paces I've set and may have to adjust them along the way if I find I've aimed too high.  But I'm flexible that way.

This week my plan is:

Sun  - 6 miles easy @ 9:45
Mon - Rest
Tues - 3 mile tempo run @ 8:30/mi
Wed - 3 mile moderate run (1.5 miles at 8:50 / 1.5 miles at 7:30)
Thur - 3 mile easy run @ 9:45/mi
Fri  - rest
Sat - 3 mile easy fartleks

I may have to switch Fri & Sat as I'm probably travelling on Saturday and don't want to run in the afternoon heat.  Although I could also get up and run early - eeeeeeeekkkkkk!

Yesterday called for a 3 mile tempo run.  Due to circumstances I had to run around 5:30 last night and it was HOTT! (yes double T)

I did a 1/2 mile slow warm-up, followed by light stretching and mental prep.  Then headed out for my workout.  Ideally this would have been a steady run, but it was frickin' hot, and I didn't bring my water bottle with me.  So instead I stopped about every mile to either stand in the shade a moment, or to go into the community centre and get a chug of water.  I did manage to stay on pace with an average speed of 8:25/mi.  Hopefully next weeks tempo run I can organize a bit better and run it straight through.  At the end I did something I've never done and I went for another short, slow run to cool down.  Although I had already essentially cooled down after stopping for water, the slow jog felt good, like it was loosening up my legs.

At the end of my run, I went into the community centre again to get a drink & use the washroom.  I'm absolutely drenched in sweat ... and I run into the execs of our soccer club (a few are my son's current or past coaches) about to have a meeting.  Oh well, I'm sure I didn't look (or smell) lovely, but they're used to it as I often run during practices.

While there I did find out some news.  My daughter will be playing soccer this year as well and I had already anticipated that girls typically play on some Sundays.  But I found out for my son this year, his age group goes to playing on Sundays every week, instead of Saturdays like has forever.  Boo hoo!  First, I REALLY like to watch the kids play every single game and inevitably their games will overlap at times.  But second .... Sunday mornings is my ME time for my long runs.  I'm going to have to do some careful planning this season.

I'm not sure if I will use this training plan towards anything.  I do have my eye on a couple of races for Septeber/October ... but we'll see if I get to entering them.  One I'm pretty confident I can manage, though I'd really love to do the others as well.  Either way, I think I really needs this plan to give me some focus and some reason.  The idea of just going out there and running, step after step, just because - well, it's ain't for me!  In some ways I wish it was, and at certain times I do enjoy a few runs like that.  But for the most part I need a plan and/or a goal.  I'd like to get my 10K time under 50 minutes and I'm hoping this plan will help to get me there.

My community is hosting the provincial summer games.  The events start tomorrow and I'm kinda thinking about going out to watch some of these amazing kids compete.  I just found out that my neighbors son will be in it.  How exciting for him and what a great experience!

Keep Active!

Heidi

♥♥♥♥♥

June Goals - 30 Days of Activity

JUNE 2010 GOALS

♥ Run 100 Miles - I'm bumping this one back up again.  I can do this and there are no excuses.  I don't care how fast I do this ... just that I do it.

♥ Plan! Prepare! Organize! - Have to keep this one on the forefront.  It is SO important for me.

♥ Races:  NONE.  While I'd love to do races all the time, I just can't commit to it right now. But ... that does not mean that I have to set aside my running goals.  Seeing as I do not have any races on schedule, I will commit to doing a timed 5K before June 15th.  And I will complete a timed half marathon before month-end.
♥ 30 Days of Activity:  I will do something active every day this month.  Running, hiking, cycling, walking, swimming, strength ... something.

Some of this will be challenging this month.  We are attending an out-of-town wedding and will be travelling & camping for a week and a bit.  On those days indoor activity won't be an option.  Hopefully the weather co-operates, but if not ... I still will get out and be active!

Also, I am meeting up with Syl and her family this month.  We are planning a beautiful family hike and I am so excited!

Don't you just wish you could do this all day long?

 

Heidi

♥♥♥♥♥

Sun Run 10K Goals

3 days until my next (and possibly last for a while) race.  I'm feeling pretty excited.  I don't know why THIS race means so much to me.  Something about it makes me feel like THIS is the race to be measured ... don't know why.  I hate crowds and really there should be nothing about this race that I like, but I do.  Around here so many runners do this race and it's so popular that everyone knows about it - even if they aren't a runner.  When you talk to someone about running they ask if you are doing it and what your time was last year. 

The weather can change here on a whim, but at the moment we're expecting highs of around 16C/60F and mainly sunny.  I can't think of anything better for the "Sun" Run.  It's actually named after the newspaper that hosts the run, The Vancouver Sun.  This would be perfect running weather and it's a beautiful route.

Tomorrow I'm going downtown with a few girlfriends to pick up our race packages.  Then we're going to do a little run along the seawall.  I've always wanted to do that!  I'm really looking forward to it.

Actually this is a bit of a crazy weekend:

Friday - pick-up race packages during the day and tool around Vancouver.  In the evening we are having a surprise party for my son's 16th.  I've ordered the COOLEST cake!  Though he's just come down with his annual birthday flu.  Hopefully I don't have to cancel it.

Saturday - My husband & son are going to their favourite bi-annual diesel truck event (snore).  Then in the evening there is a UFC event and my daughters last jazz dance competition.

Sunday - The SUN RUN!  Could I be more excited????

Monday - My son's 16th b-day.  He'll be going to test for his L (Learner's Driver License). My daughter also has her last dance competition (this one in Hip Hop).

So ... my goals for this year's Sun Run .....

Last year my goal was to finish under 1 hour and I came in at 58:56.  This year I'm setting a few goals:

1) under 57:00 - I'm pretty confident that I'll surpass this one.
2) under 55:00 - I think I can probably beat this one too.
3) under 53:00 - If I beat this one you will see me on the news as the crazy lady running around downtown Vancouver, ripping her shirt off and screaming at the top of her lungs. 

Secretly, I really hope to be that woman on the news!  I have actually run 10K on my own under 53 minutes a few times.  But I also know that this is a super crowded course and that anything can happen in a race. 

Realistically I expect to be in the 54-55 minute range.  I will be happy with that.  This is the race that I will give it my all, so I will have no regrets.  There will be no holding back!

As for my fears .... well, I'll have to let them be.  I can't control everything and I will try not to get worked up about it.  I have a bit of a game plan, just in case.  Should I get hit by the bathroom bug, I will stop my watch for any necessary stops, and the time on my Garmin will determine my finish time (not the chip time).  This is MY race, MY time.  I'm not out to win any awards.  I'm out to see what I can accomplish.

Not sure if I'll get to posting tomorrow, or over the weekend.  Everyone who is racing this weekend ... I wish you the best of luck.  I know off the top of my head that Syl has a very meaningful 5K on Sunday and Lynsey has a 5K that shes going to rock on Saturday.  On Saturday I will run a 5K to support Lynsey (though I will do a nice, easy pace as I have my big run the next day).  I will definitely be taking you guys along with me during my race.  I will be wearing Syl's necklace and will definitely use it as motivation to give it my all.  Let's do this ladies!!!!!

**GIVEAWAY**

Julie is having a great giveaway to celebrate having 100 followers

Heidi

♥♥♥♥♥

May Goals

Have you seen this guy?  MARATHON QUEST 250

He was on the local news Saturday morning.  He's from Cochrane, Alberta but was in town for the Vancouver Marathon tomorrow.  250 Marathons in a YEAR!  WOW!!!  And I can barely imagine doing one.  He typically runs 5 days in a row then 2 rest days (with some exceptions of course). 

Reading through his blog and seeing some of the weather and things he goes through on his daily marathons is amazing.  Makes me re-think the times that I've skipped a workout because I'm tired, or it's cold/hot outside.

Here's another summer dress I picked up recently.  I have a thing for bright colors ... or black & white.  This IS going to be the summer I wear more dresses.  Now if the weather could just cooperate!

MAY 2010 GOALS

♥ Run 80+ Miles - reducing this one a bit this month.  In the back of my head I want to do 100 again.  If I can stay uninjured I will go for the 100, but I want to leave a little wiggle room.  80 I should be able to comfortably do.

♥ 10 Strength Sessions - not a huge number, but more than I have been doing.  This is once every 3 days and is likely to fit my schedule.

♥ Plan! Prepare! Organize! - this worked so well last month that I'm going to keep this up.  One thing that really helps is to prepare food on the weekends, especially for lunches (veggies, fruit, boiled eggs, leftovers).  Also, making large batches of meals that can be reheated quickly after work. 

♥ Races:

May 9 - Vancouver Sun Run 10K (goals for this TBA)

May 30 - Run for Water Half Marathon (tentative)

I may or may not do the May 30th Half.  That was the one I was originally planning to do next, but some of my friends are doing one at the end of June and I may do that one instead with them.  In a perfect world I'd do both, but financially I'll probably just do one.  Race fees for myself wouldn't be so bad, but it's me AND my husband and they add up. 

May is going to be a busy month and hopefully full of lots of exciting things!  I'm really looking forward to it.  I'm feeling ALOT more energy and focus than I have for quite a long time.

Heidi

♥♥♥♥♥

March Recap / April Goals

 MARCH 2010

RUNNING RECAP

# of runs: 16

Distance: ..........86.3 Miles / 138.8 Kms
Monthly Goals: 80.0 Miles / 128.7 Kms

Time Running:  13 Hours 9 Minutes 32 Seconds

Longest Distance: 13.1 Miles / 21.1 Kms (1:57:41)
Fastest Pace: ........7:40 min/Mile / 4:46 min/Km / 7.8 mph - 1 mile intervals on treadmill
Average Pace: ......8:55 min/Mile / 5:32 min/Km / 6.7 mph

Summary: Slightly exceeded mileage goal this month.  I had increased it from 65 to 80 miles this month and just made it over that.  I was on target to exceed it by quite a bit, but near the end of the month I needed a little mental break and took almost a week off.  I'm a bit disappointed in the number of runs I did.  I still want to improve on that.  However, like I said, I took a little break there which contributed to a lower number overall.  My average pace increased ever so slightly. 
Here's my previous recaps for comparison:  January, February

YEAR-TO-DATE

Distance:  229.5 Miles / 369.3 Kms
Goal: .......200.0 Miles / 321.8 Kms

Time Running:  34 Hours 43 Minutes 51 Seconds

APRIL 2010 GOALS

♥ Once again .... increase the # of runs I do this month.  I'm going to put a number to it this month, to be a bit more specific.  This month my goal is to run a minimum of 20 times.
♥ I'm also increasing my mileage goal again.  The weather is getting better.  The time has changed allowing more daylight for running in the evening.  I have no excuses for not running further and more often.  My mileage goal for April is 100 miles!  That's pretty lofty for me, but if I stay focused I can achieve it.

♥ Plan! Prepare! Organize!

♥ Plan - preplan meals at least the day before, a few days is better.  Even if I make changes to the menu, this helps me stay on track. 

♥ Prepare - prep as much food in advance as possible.  Of course, having an idea of what I plan to eat the next day helps with planned leftovers.
♥ Organize - have what I need, when I need it.  No last minute trips to the grocery store.  No helter skelter cupboards & fridges. 

♥ Sadly I have no official races scheduled this month.  Due to a variety of reasons (schedules, logistics, finances) I won't be able to do the races that I was hoping.  But ... that doesn't mean I can't do my own personal virtual race!  So, I am scheduling the following "races" for myself.  They will be done on roads, with some hills, timed and measured by my trusty Garmin - essentially what you'd expect in an actual race.  When life deals you lemons ...make lemonade!

April 11 - Heidi's Springtastic 10K

April 25 - Heidi's Happy Half Marathon

I'd be happy to race with any of you if you want to come along! ;)

Happy April!!

Heidi

♥♥♥♥♥

Vegas baby???

Thanks everyone!  I'm very excited about my new toy.  Now when I get to use it next ... that's the big question.

I'm making leeway on my bookkeeping, should be done tonight.  But ... I seem to be having more issues with my foot (and a hip).  So, I made an appt for tomorrow to get it looked at and we'll see what Dr Johnny has to say!  The foot has hurt on/off for quite a while now (more off than on) so I'm thinking that's a corrective issue.  But since some time in December I get an achy right hip after a run, sometimes during if it's very cold.  When I lay on that side it quite hurts.  I'm hoping it's in relation to the foot thing and not a completely different injury.  Bah-humbug!!!

I've been resting for a couple days now and the foot is sorer today.  That makes no sense to me, but I'm not exactly an expert.  I put a heat compress on it, which seems to make it feel better.

So last night my husband came home and said he's decided we should head south for spring break.  WHAT?  For quite a few years we went to Arizona in the spring, but the last couple years we couldn't pull it off and a few weeks ago we decided that we weren't going to go this year either.  But he's decided that he really wants to go.  I'm not getting my hopes up yet and I still don't really think we should go .. but we'll see.

The thing it really puts a wrench in is I was planning my first half marathon during the time that we would go.  I really don't want to postpone it until later.  I'm afraid another year will pass me by and I won't do it.  So ... hubby says "why don't you just pick one in Las Vegas and we'll stop there on the way down?".  

At first I thought, yeah right!  But then I let it sink in and started thinking "How COOL!".  So I did a little preliminary search and found the Red Rock Canyon Half Marathon in Las Vegas, Nevada.

Then my little pea brain went into action and I thought, hey, isn't there a fellow blogger doing this race.  And yes, yes there is .... Alicia @ Alicia Runs.

So how cool would that be?  Not only would I run my first half in a different country - in Nevada nonetheless, but I could also have a blogger meet-up!

Like I said, I'm not getting my hopes up too high yet, we'll see how it plays out.  If it does then I've got 37 days!  37 days to not only be half marathon ready (that doesn't concern me too much, I could do it now), but also 37 days to be bikini ready to park my butt in the warm Arizona sun!!!!  Yikes!  I'll need to get bikini shopping as well.....

Hope everyone is having a great day!!!!!

Heidi

♥♥♥♥♥

Budget Weight Loss

Often I see people that use particular products to help them in their weight loss - 100 cal packs, frozen meals, reduced calorie products ....  While these are very helpful products, it's something that at the moment I can't make part of my life.  Pretty much everything in my house is bought with cost in mind.  It's either on sale or bought in bulk, etc. 
One of my biggest savings lately has been on bread.  I have a rather large husband and two teens (one of which could easily eat me out of house & home on cereal, milk and peanut butter sandwiches).  We go through a TON of bread.  Recently my Dad was visiting and as I was making lunches in the morning he said "What is this?  Subway??".

Not long ago I was introduced to a discount bread store in town.  They have a rack there for stuff that is nearing it's best before date (usually about 2 days before).  And if you've seen what's in the grocery stores, you know this isn't actually that bad.  I usually buy 10 packs at a time and put them straight in the freezer.  Not only is there bread, but there is usually pitas, wraps, flat breads, hot dog/hamburger buns, hoagie rolls...

If you buy in groups of 5, they are 99 cents each.  And it's good bread.  You'd pay at least $3 - $5 a loaf for this in the stores.  With the volume we go through I estimate we will save about $450 or more in a year, possibly quite a lot more.  That's a lot of runners & clothes!!!  Just in bread savings alone.

This is my haul from yesterday:

So what does this mean for me in regards to weight loss? 

It means that I can't rely on a particular product.  If Squirrley Bread is my go to product and they don't have it one week, I have to make adjustments and use another product.  Luckily there is lots to choose from.  Quite often they have a variety of rye breads which run at about 120 calories for two slices and have a great taste.

Isn't that what weight loss/management is all about?  You have to constantly make adjustments.  And you can't let the unexpected affect the goals you've set for yourself.  If you go to a party and the food options are not what you have available then you need to make the best choices you can.  Portion control, healthier options.....  it's a lifestyle!

RUNNING SCHEDULE


Running schedule this week:

Monday - Rest after the race
Tuesday - 60 min @ about 6.0mph
Wednesday - 8 x 400M fast lap sets
Thursday - 10.5 Km @ about 6.0 mph
Friday - 5 Km - fast (practice road run for the Santa Shuffle)
Saturday - Rest
Sunday - 14-16 Km @ about 6.5mph

I was amazed after Sunday's race that I was actually a bit stiff yesterday. On weekends we usually run similar terrain with the hills and such, though a much longer distance. But I think the faster pace and the weather conditions must have been what made the difference. So, I made yesterday my rest day instead of today.

I think I needed it to because I was asleep in bed at 8:30 and didn't get up until 6:15 (and I was still tired).

.