Archive | August, 2013

Weekly training log 8/26-8/31

31 Aug

Despite almost getting hit by a car Wednesday morning, this has been a great running  and training week! I am back into my routine of early morning runs 3 times a week and a long run on the weekend. I even managed to get some strength training in! I still have some holes to fill in my training (cough*crosstraining*cough), but I’m heading in the right direction.

Monday: Up and at ’em at 4:40 AM to get on the road by 5:00! (4.08 miles | 33:44  total time | 8:16 avg pace)

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It was so dark at 5AM that I ran the first miles as if zombies were chasing me.

Tuesday: Thought about doing cross training, but stayed in bed instead. Only “fail” of the week.

Wednesday: Started with an arm strength training circuit before heading out for a run.  (4.25 miles | 34:34 total time | 8:09 avg pace)

Thursday: Rest.

Friday: Another arm strength training circuit followed by another very dark and quick 5:00 AM run. (3.25 miles | 25:50 total time | 8:07 avg pace)

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It’s just a little dark…

Saturday: I planned to run 10 miles on Sunday for the Fall 5 or 10, but a running friend contacted me yesterday about doing 13 this morning on a new and interesting route. I couldn’t pass that up!  (13.02 miles | 1:59:00 total time | 9:08 avg pace)

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Just enough light rain to make for a soggy run!

My legs were a little tight to start with, but they loosened up after a couple of miles. Isn’t it strange and awesome how our bodies get into such a groove with running that after a certain point the miles just pass by?

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13 miles done before 9:00 AM on a Saturday?! Perfection.

As I’m writing this, I’m icing my feet and right knee. I started to feel a little soreness and am really trying to prevent another foot injury, so I am keeping an eye on it and doing my exercises to keep my little foot tendons strong and healthy. I’ve got big plans for the half marathon in October and re-injury is NOT one of them!

Since I did my long run already, my first entry into the Fall 5 or 10 Challenge will have to be a 5 miler! I’m planning to get that one in on Monday. Now, it’s time for housework on a rainy day!

I hope everyone enjoys their long weekend and good luck to everyone racing!

PSA: Eyes on the road.

28 Aug

This post is an important PSA for both drivers and runners alike, so listen up.

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I almost got hit by a car on my run this morning. 

Luckily, I always run against traffic so I can see what’s coming toward me. I was able to jump out of the way in time to escape harm’s way, but if I hadn’t seen the car first he surely would have hit me head on.

It was shortly after 5:00 AM and, as I mentioned yesterday, very dark. I was wearing a reflective band with blinking red lights, carried a very bright LED Knuckle Light with me and wore clothes with reflective details, as usual. There’s no question that I was visible.

So why did this driver nearly run me over? BECAUSE HE WASN’T LOOKING. (Not to mention that he was also driving way too fast for a residential area.)

When he drove past, my light shone into his car to reveal that he was holding something in front of him on the steering wheel, which was clearly distracting him. I won’t repeat what I shouted at him.

According to RoadIDover 122,000 runners, walkers, and cyclists are hit by cars each year.

OK, drivers. It does not matter what time of day it is, there is always a chance for pedestrians to be on the road (I passed at least 5 other people running or walking before sunrise). In case you’ve forgotten the basics, here are a few reminders:

  • Your eyes need to be on the road.
  • Put the cell phones and other devices down.
  • Slow down in residential areas. 
  • Share the road.
  • Keep your hands on the wheel.

No, you cannot multi-task while driving. If what you’re reading/texting/calling about needs immediate attention, then pull over.  A car can become a deadly weapon very quickly, so take it seriously.

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As for my fellow road runners, safety should be a consideration for every run. Here’s a review of some important things to remember:

  • Always run against traffic. This is typically on the left shoulder unless you’re going around a blind curve or hill.
  • If there’s a sidewalk or path available, use it.
  • If it’s dark or there are low visibility conditions, wear reflective and illumination gear. The tiny reflectors on your shoes are not enough.
  • Always carry ID and if possible, your cell phone.
  • Keep your eyes up and on the road ahead of you.
  • If you must listen to music, use only one headphone or let it play through the speaker.
  • Tell someone where you are running and when you expect to be back.

Do not just rely on drivers to obey the rules of the road. While we do have a right to use roadways as pedestrians (within state traffic laws), that does not mean we can assume drivers will respect that right. Stop signs can be ignored, speeding is common, and yielding to pedestrians is not guaranteed. Run safe.

Questions: Have you had a similar experience? What else do you do to run safely on the road?

Total darkness at 5 AM and what’s for dinner

27 Aug

I have a confession: I skipped my weekend long run. And I don’t regret it. Instead of logging those 8 miles, I focused on spending quality birthday time with my husband. I did log about 12.7 miles throughout the week spread over 3 runs and did strength training at least once.

This week I am getting back on track with an early morning running and workout routine. And now that summer is reaching its end, the world is getting darker and darker at 5:00 AM. It’s also eerily quiet. The first mile of my usual route is not very well lit, so all I could think about yesterday morning was zombies coming out of the bushes to eat me. At one point I looked down at my Garmin and I was clocking a 6:44 pace. Whoops…

4.08 miles | 33:44 total time | 8:16 avg pace

5AMConfession number two: I’ve been slacking a little on cross/strength training and speedwork. Time to really get serious! My goal for this week and moving forward is to incorporate strength training 3 times a week, cross train at least 1 day, and get 1 speed workout in.

I can’t believe I didn’t even show you the fabulous cupcakes I made for Mark’s birthday this past weekend!  I had grand plans of making something from scratch, but when I was out looking for supplies I found this mix from Target’s Archer Farms brand and it was meant to be. Chai latte flavor with vanilla bean frosting! I even made cute little vintage camera toppers. They’re not quite Pinterest worthy, but they were delicious! Markbdaycupcake rbbSpeaking of food and Mark’s birthday, we stuffed ourselves with three days of delicious dinners and desserts. Sunday night we stayed in and grilled a tasty plate full of BBQ pepper steak, acorn squash with brown sugar and cinnamon, and Alexia bruschetta waffle fries. Total win!

steakbdaydinnerNow, time to get to bed so I have a chance of waking up at 4:40 AM to get my butt in gear for my next run!

Question for you: How do you feel about running in the dark?