Tuesday's Run-Grandview Loop
4.8 miles at "conversational pace"
53:07 = 11:03 mm

I don't know if I would consider that pace "conversational" since the uphills I was breathing hard. I had to stop and walk 3 times, about 1/2 block each time. Once it was just to "reset" my form since I could tell I was taking small, upright steps.



Monday Test-In

Mile Time 9:08
5 complete rounds of -up the hill,down to bleachers for 10 box jumps, 10 push ups, 10dips
I got through the hill, 10 pushups and 10 box jumps before time of 30 minutes was called. Just needed 60-90 more seconds to complete. So the goal is to complete 6 rounds and get back to a sub-9 mm

Paleo vs Zone

So here are some of the differences I noticed...

Grains - Paleo NO, Zone OK
Cheese and dairy -Paleo NO, Zone OK
Bean - Paleo NO, Zone OK
Soy (bean)- Paleo NO, Zone OK
Bananas - Paleo OK, Zone - small qty
Peantus -Paleo NO, Zone OK
Cashews -Paleo No, Zone OK

I know some people prefer one or the other and have better results. It's difficult to combine the two different theories because of their differences but if I take the overlapping part of the two, I may be able to find something.

Compared to Paleo, Zone is less restrictive. What a change in perspective! But I know they focus on 2 distinctly different theories. I believe Paleo is oriented to eliminate or control our bodies from producing unwanted or unnecessary chemicals. Where the Zone Diet is to group foods so they are more effect for our bodies to obtain the correct nutrients and to keep the correct portions.

If anyone is doing the Paleo Diet, what are your breakfasts like? Is it just eggs and fruits?

Saturday's 8 mile run from the Rose Bowl was great from an aesthetic point of view. I was really blown away with the view and the stag that jumped out 15 feet in front of me. WOW! Yup I'm just a city girl.

What I realized pretty early on last week, was that I shouldn't and can't run that many days. My legs felt weak on Thursday. I knew taking Friday off so I could do the 8 miles on Saturday wasn't enough time off. But oh well. I did it anyways. I really should have done crossfit on Thursday to give my legs a rest from all that pounding. Once again-oh well.

I just couldn't resist the route on Saturday and I wanted to get my legs used to going that distance.

So Eric's voice is in my head constantly telling me I should do speedwork, I shouldn't do so many running days, but should do crossfit. That the training that I'm doing could lead to injuries. Work on nutrition. Junk miles are counter productive (my Thursday run). Lift my knee when I run and lean. No heal striking. Quick feet. See I do listen, but there is a difference between listening and doing. Hmmm anything else?

Mental checklist - I will get back to working on nutrition (back to getting rid of carbs like breads). Running form will be worked on tonight. And I'm going to limit my runs to only 2 a week (depending on bootcamp workouts). If BC includes speedwork, do I count that as a running day? I will then constantly have to reevalute my workouts.

Off Week Workouts

Monday-Up Razorback for 2 hill repeats
Tues-tough (for me with tired legs) 4 mile run around SM
Wed-off
Thurs-fast paced hike up to the Ropes and run down. I didn't record the time up, but I think it was 55 minutes up, but not sure since I really only set my chrono on runs.
Fri-off night (movie night - with all the other red shirts!)

Expecting to try the 8 miles from the Rose Bowl to Descanso and back.

Temps all this week were upper 90's or 100's when I left the house for these runs. It's a good 10 degrees cooler in SM! I think last night it was 85 at the trailhead. Boy that sure felt nice compared to the house!

Active recovery?

Well I don't know if this really is active recovery or a way to get out of the heat and humidity.

Hike/run up to the switchbacks on Wilson and walked back down. I didn't pay any attention to my time down (23 min up) because this was meant to be a hike. Silly me. Sometimes I just couldn't help my feet from picking up the pace to a run on the uphills.

Does this count as another day on? Or should I consider it an "off day"?

Oh I forgot to say this was done Sunday PM

200 m repeats X 12

1-47 sec
2-48 sec
3-50 sec
4-53 sec
5-51 sec
6-51 sec
7-51 sec
8-52 sec
9-54 sec
10-55 sec
11-56 sec
12-55 sec

Thanks Kristie. I needed to get motivated.

Test Out

Mile time: 9:30 :(
Overall 25:41 :)

So my mile time was signficantly slower - 30 seconds, but my overall time was 45 seconds faster. Go figure?!?

I knew I was running slower since I crossed the line not feeling as winded as after a sub-9. It was mental since my legs were feeling heavy. I should have known it was mental but the voices in my head were making excuses about running the hills the day before and how hot it was and how we had to lunge 400 yds (or is it meters?). Yup more excuses.

Eric said if we aren't happy with our times, we need to look at what changes there have been. Hmmm let me see...

More alcohol consumption in this last cycle
Less healthy eating in they cycle (more carbs and not just in alcohol)
Increased workouts to include runs on Tuesdays (which was why my legs were a bit tired on Weds.)
And about a 20 deg temp increase from test-in 6 weeks ago.

Unfortunately (excuse) I can't do that much about the weather or the increase in bad carbs for another 5 1/2 weeks, but I can do something about the alcohol consumption, which has tapered down this past week, back to almost nothing!

OK OK when the boys first arrived down here, I was having a beer with dinner as a way to relax. But that was only for about a week or two.

Next plan of action to repair this...not having a beer each night with dinner, add speedwork (BLAH), try to eat better with what choices are presented, add a workout so I keep up with:

Workouts on M, T, W
Rest on Thurs & Fri
Workouts on Sat & Sun

No it's not ideal, especially since this works out to 5 on, 2 off. But that's what I'm shooting for since that's what my schedule allows.

3.6 miles with 325' elev change sure feels tough. It doesn't sound like much, but running it feels alot different than saying it.

41:38 minutes in 90+ degree heat.

That was a good run. I was pushed by CJ & Carmen.

Dave's gone with the boys and I finally get the whole house (and TV) to myself. Oh what temptation to just be a couch potato. Oh soooooo tempting....

But I need to get this time down if I want to finish in the top 50% of the Maui Half. ARRGGG that also means speedwork! So my plan for this weekend is a long run on Saturday AM, maybe 7.5 - 10 miles. Then Sunday do speedwork. BLAHHH.

The workout last night was 4 X 800m. Here's the loop-Start at Baldwin/Alegria. Run up to Mira Monte (19% grade) - over to Mountain Trail - back to start. It really was a bit longer than 800m loops since the distance per mapmyrun is .65 miles.

5:48
5:59
5:58
6:18

2:43 rest inbetween

So here's the funny part about the times. The last round actually felt ok. Yes it was tough, but I was surprised the time was so much slower. The last part, from Mt Trail to Baldwin is all uphill. It didn't feel too bad, considering it was lap 4 and I was tired. I picked my head up and just pushed on. So seeing that the time was a full 20 seconds slower than the previous lap is a bit surprising. I lost most of the time on the first uphill - up to Mira Monte. That part I felt slow and my legs felt heavy but I really thought I made that time up on the downhill section.

This was a good workout. The temp at the school was really hot and I wasn't really looking foward to working out in the sun and heat. But we got to Alegria and it was cooler and shaded. YEAH! Much more motivating to work out.

So this was really a short 2.5 mile run yet my legs sure feel it this morning! Does that mean it was a quality run?

Tomorrow is never promised to you.

I love that! That was part of David Goggins' blog yesterday. One sentence says it all.

5.25 miles + 499' elevation change = 1:01

Wow this sure was a challenge. Even though I walked up the killer portions of Michilinda and Carriage House where it was a +20% grade for about .3 miles, we (Carol, Carmen and me) still did well. The steep downhill was starting to kill my knees, but it was well worth the run. It's still about an 11:37 mm, but with those grade changes, I'll take it!

I have to thank Carol and Carmen for pushing me and keeping me going. And Craig for picking this route. At least I knew who to pass out on after the run!