Technical Runs - it's like "sight fishing"

Ok ladies, sorry for the fishing analogy, but for my male friends.... A technical run that is planned, implemented, and run "to a T", is like "sight fishing" and catching that redfish when everything went as planned.  The other part of the analogy that occured to me on the run today,  for me, running a technical runs is what I love to do.  Back to the fishermen... once you learn to "sight fish" it's hard to go back to just casting for fish.  For me, although, I do some runs of "just running", the technical runs really get me excited about running.  Can't run these all of the time, because as you will see later in this post, my brain would explode.


In case you do not know, "sight fishing" is when you look into the water to see the fish.  When you see one, you have to plan your cast with the movement of the fish to get the bait in front of the fish, not hit him on the head with the bait, not cast behind him, etc.  You have to "present" the bait to him, and if you do it right ( I rarely do), you get to see him attack the bait.  This is where your skills continue, because you then have to "set the hook" at just the right time, to be able to "boat the fish."  While I am not very good at it, I do enjoy and appreciate the challenge of it.  My husband is a fishing guide (www.dufrenesguideservice.com - he can teach you, or it makes an EXCELLENT gift for your hubby for Christmas...just sayin).  He learned this technique many years ago, and taught me how to do it.  Since learning how to fish this way, I rarely want to go out and just fish.  I would rather go out and enjoy the challenge of making all of these things come together.  This is the same thing for a technical run.  I love to go out with a plan, and I really enjoy the challenge of trying to achieve the goal.  Today the plan came together and it made for a great day on the roads.

The plan - an 8 mile run with a little progression in pace.
1st 2 miles - just run, but planned around 9:30 pace, but "run by feel" the first 2 miles.
2nd 2 miles - pick up the pace to 9:20
3rd 2 miles - pick up the pace to 9:10
last w miles - pick up the pace to 9:00 or just under

The RUN:
1st 2 miles - mile 1 - 9:13 - thought - are you crazy - you know you can't "run by feel."  2nd thought - that would be a brutal progression run if I pick up the pace from here (started at 7:00am - it's 81 degrees with heat index of 92 degrees in South Louisiana).  So mile 2 was a "concentrated" "get on pace" mile.  Slowed it down - 9:45, for a perfect 2 mile split - 18:58 - remember the goal was 19:00.  Oh how sweet!
2nd 2 miles - 9:26 - ok...need to pick it up just a little - 9:22  - ok, a little over the goal, but in the ballpark.
3rd 2 miles - 9:10 and 9:10 PERFECT!  - I love it when a plan comes together.  During this 2 miles I remember how much I love a technical run.  I'm already on the 3rd set.  Wow - this run is flying by.  You see, I'm not great at math, so during these runs, much of the time, I am calculating my time.
It goes something like this:
*1st set - ok 9:30 and 9:30 ok this one is easy 19:00 min @ 2 miles
*2nd set - 9:20 and 9:20 = 18:40 not too hard, but now you have to add 19:00 and 18:40 to see where you need to be at 4 miles.  This one takes me a while, because I can't keep all of these numbers in my head.  Ok, finally get it, 37:40 at 4 miles, I was 37:48.
*Now, I have to add the 3rd set on to see where i need to be at mile 6.  37:40 plus 9:10 & 9:10.  Ok - 9:10 plus 9:10 is 18:20 add that to 37:40 and you get 56:00, if my math is right.  I get to this point at 56:08, I love this, can't believe it... just 2 more miles...I can do this, no problem.
*4th 2 miles - 9:00 and 9:00 or under - check my pace several times.  It's around 8:44.  Thoughts -  slow it down....well maybe I should just go with it....no... stick with the plan... you have a race next Sat....stick with the plan...8:52.  1 mile left - 8:53.  As I continue with my math, we were at 56:00 and I need to add the last 2 miles on....9:00 plus 9:00 or under, yay, another easy one...18:00 or under.  56:00 plus 18:00 = 74 = 1:14 total, for the progression run.  What did I do.....1:13:55!  This is why I love a progression run.  It goes by super fast.  When I'm not calculating, I'm enjoying my tunes, or working on keeping my pace right, but for me, most of the time I'm calculating the next 2 miles because when I get it figured out, then I forget it, and have to calculate again. 

Other thoughts during the run:
*Fri. - was a bad tempo run effort -6.5 miles total, but called it a day for the tempo,  after 3 miles of a 5 mile tempo run (8:21 for the 3 miles), really need a good run today.
*why is it that some days my "ear buds" stay in through the entire run, and other days they are constantly falling out? 
*I have really missed technical runs.  Haven't done much "concentrated running" since Boston training.
*Apple - I LOVE my nano, but you need to make the "touch adjustment" work while sweating profusely.  While you are at it, fix those ear buds so they don't fall out too.  Maybe you should send some researchers to the South to test the products while running here.  That testing in the west is not holding up to the Southern humidity.  Maybe send some of your "freshmen" researchers to the South for July and Aug.  Or, you could send some researchers that you want to "get rid of."  In the first week here, they will send you some great ideas of how to improve the product because they want to get out of the humidity in a hurry.  In the 2nd week, they will quit because it's too damn hot here.  So maybe you will get a solution to our problem, and you can get rid of the employee all within a 2 week period of time.  Just thinking.....
*Can anyone recommend ideas for me to learn to keep my hips tilted the correct way, correct alignment?  I have been working on posture - shoulders back and hips tilted forward,  for a long time, but it never seems to become a habit.
*progression runs reminds me of yoga and being/running "in the moment"  
*hubby surprised me with a Nike vest.  Wow!   that was exciting... it's kind of rare for him to do that.  Sweet!

This week - 40.5 miles running, 3 miles walking, a yoga class, 2 days of arm weights,  and several days of 10-17 min yoga stretching.
This Sat., I will be running the Burn Your Buns 5 mile race on a rolling hills course.  It will be HOT, hilly, and HUMID.  The good news....I'm pretty sure it will be a PR because I don't think I have ever run a 5 mile race.
Julie  has a nice giveaway going on - check it out.

Finding beauty at home!

Today, I started the day with my typical breakfast ( a lot of coffee, and a mixture of oats, yogurt, raisins,  cinnamon, cocoa, banana, and honey or agave syrup)  I typically eat while checking in on facebook.  My "what's on your mind" statement on FB was me contemplating a 3.5 mile run to get 40 miles for the week, a bike ride, or a walk.  On fb, I see that Jennifer T. has posted a beautiful pic from a trial run this am.  Later, Audrey invites me to run 5 miles with her - great - but unfortunately by the time I responded, she has already gone.  Both of these things inspired me anyway.  After trying to call Audrey and missing the run with her, I decided I would get my 40 miles for the week.  I head out the door and today I bring the camera along, just in case.  As I am heading down the road, I think back to Jennifer's picture and I decide I will run on some trails near my house.  I typically run these a few times in the winter.  It's good for a 3 mile run, so I decided today would be a good day to give it a try because it's been months since I have run it.  As I enter the area, I realize someone has done some work to try to stop the area from washing so badly.  It really has improved the area tremendously and I am happily surprised by it.

First thoughts as I enter the trail - I'm really not a trail runner.  Although is seems great when I see trail pics, I am a roadrunner.  I like the occasional traffic, I like to pass by houses and manicured lawns, I like to see and visit with some of the friendly dogs along the way, that have become like friends along my routes.   As I go further on the trail I really start to enjoy the change of pace.  Today, I am playing my I-tunes instead of the radio.  I haven't listened to my tunes in a long time and it inspires me.   Again this week, as I head out the door with a great tune playing on the Ipod, I am drawn to "my long runs."  Although today is not the day for a long one, I am anxious for the upcoming fall season. 

The pic above is where my new adventure begins today.  This is usually my turning around point, but with months of erosion the area is now much easier to navigate than the last trip here.  I want to see the view from above so I head up.  At the top, I am again surprised to see they have recently worked on the area along the power lines, and it is smooth and the weeds, grass, trees, are just starting to grow back, making for excellent running today.  It won't last long, as the growth will come back quickly, but today, it is nice.

 The pic above shows where the trail ends for me today.  You can see it continues, sort of.   Most of you "real trail runners" would have carried on and enjoyed it, but for this roadrunner - scared of snakes and ticks, this is my turn around.

Everything is especially beautiful today.

You see, today, as I headed out, I wanted to get some pics for my blog.  I just wanted to cover the distance of 3.5 miles to get 40 miles for the week.  So today, I am allowed to freely stop and get pictures of anything that is pretty.  I didn't leave the house until 9:20am, so after about 1.5 miles, everything was beautiful.        (beautiful - most likely because I wanted to stop :) )  My friend, Jennifer W.,  recently reminded me of the auto pause feature on the Garmin, so I was good to stop when I wanted to.  And stop I did! (thanks Jennifer)

This flower caught my eye.  Typically on our vacations, I take a lot of flower pics, I just love the wildflowers.  Today, I am happy to see and notice this along my summer run.  It did remind me of being on a summer trip, and I was only 1.5 miles from the house.  (Becky - that is a stick on the ground - not a snake)

The descent - only about 20-30 yards (Linde - this is my kind of descent).  I think I mentioned on the New Mexico blog that I hate the "coming down" part of trails - I'm a chicken - so this one is just right for me.

Didn't really like this part of "the trail" if you can call it that.  It was overgrown and looks "snaky and ticky" to me.  I had to pick up the pace and pick up my feet more than I wanted to today.  Luckily it was a short area to go through.  I made it through with no problems.

A final wildflower from my adventure run today.  You can see for a 3.5 mile run, I took many opportunities to stop and snap a pic.  But you know what, it was a great run.  I love these no pressure, do what I want runs. (Tues. at the track will be a different story - but I thankfully - I love the "kickbutt" days too.)   By the end, I really appreciated the trail, and decided maybe I will be a part-time trail runner.

Thoughts during or after the run:
I am thankful that I have a desire to meet, or exceed my weekly running goals. (this wk. the goal was 35 miles, but I made it to 40).
I am thankful that I have a weekly mileage goal.
I am thankful for my health.
I am thankful my hubby is home.
I am thankful BP is helping us during this mess.
I am thankful my hubby is a runner too, so he understands my running.
Dang - I wore some of my newer socks today, and ran on trails - not smart.
Definitely loving the Ipod today - but I love it everyday.
 I love how the connections, through social medias, can be so inspiring.
I LOVE no pressure Sundays. -A little run, a little tv/movie time/a little blog time/ maybe an evening bike ride.

Solid Training!

Nothing in particular going on for me.   I am thoroughly enjoying my long weekend, just a week and a half after my vacation.  Nice!  Nothing in particular, but I am getting in some solid base work, and gradually getting back into my speed work.  Love it!
 
Training Recap for the week:
Monday - 5 miles @ 9:44 pace starting at 8:00 am
Tues. - 3 miles easy on the treadmill am
pm - Tues track - woo hoo - finally - 5 miles total - 1 mile w/u, 6 X 200 with equal recovery, 1 lap recovery and then another set of 6 X 200 with equal recovery and 1 mile c/d. 
Wed. - 3 EASY recovery miles - 10:25 pace - feeling that first night back at the track (1st track workout since the fall)
Thurs. - 4:45 am out of bed to meet Dawn, Vicki, and Terri for some EARLY training.  It's also been a very long time since I have been out on a run this early.  So tough to get out of bed.  I enjoy the feeling when it's done, but I noticed again this time, when I do really early runs, I seem to eat more, the rest of the day.
Thurs. pm - trying to get my tempo mileage up, and didn't want to miss a tempo this week, so I decided to run my tempo on the treadmill.  I ran 4 miles - 1/2 mile w/u, 3 miles @ 8:20 pace, and 1/2 mile c/d.
Fri. - a nice lunch with therunningartist, and a 6.4 miles on my hybrid bike on the hills - avg. 12.4 mph - (again let me remind you - I'm not a biker and just to remind you - it's a hybrid bike, not a road bike - lol :) )
Sat. - need 9 miles to meet my goal of 35 miles for the week, so I planned to join the crew for another early run.  This was a good solid July run around 9:32 pace, but the last 2 miles were 9:07 and 9:04.  The weather has been really weird here this week.  The tropical storm out in the gulf has made it seem like Sept., not July. So, we had a nice breezy treat this am.
Sun - needed some extra recovery so today was an easy 2 mile walk.

A good week of training which included 35 miles of running, 6.4 miles biking, 2 miles walking, a yoga class,  2 days of arm weights, and some sporadic stretching/yoga poses.

Random thoughts!
*today was an easy 5 mile run - while running I was thankful for having an easy, breezy training run.  I started the run just after 9:00 am - I was thankful for being able to start late too.  My mind also ran across the thought that I am thankful that I can "have, and fully enjoy" my easy days of training.  I read, hear, and see people who train hard every day, or maybe they do have an easy day, but they HATE it.  I am VERY thankful that I really enjoy my hard days, and I LOVE my easy days too.  Thankful for balance in my training.

*this weekend I spent some time planning my fall schedule.  It's an optimistic schedule for several reasons.  It's optimistic in that I am hoping I can afford to go to and travel to a Dec. marathon.  It's also optimistic in the plan itself.  I am once again upping the training.   If my life allows (????), I will go up to 70 miles this fall, and run several 70 mile weeks.  I wonder why as a 40 something year old runner it seems that I am SO VERY driven to run higher mileage, more quality,  and apparently seeking "the fine line."   That, to me, is the sad part of running.  If you are "driven", it seems that you keeping driving until you finally go off the cliff.  I am hoping for very mild "signals" and "the common sense" to cut back before going over the cliff.  BUT, I am also excited about the possibility of reaching new training heights.

* found my "like" of the treadmill again.  I think it was back in 2007 that my brother and sister-in-law were SO nice to give me their treadmill.  That year, I used it fairly often and enjoyed the change of pace.  Then in 2008, we did a total remodel of our house, so we totally emptied the house,  and we remodel the house from front to back, ceiling to floor.  It took a full year to complete the remodel.  When we finally moved back in, I hated running on the dreadmill.   I used it from time to time, when it was lightning, or if it was dark and I didn't want to go outside to run, but it was a total struggle to use it.  Now that I am upping my mileage again, I am finding it nice to have another resource for training.   Sometimes it is nice to get involved in a show on TV, and just let the miles pass, or to try to get involved in a show so a tempo run quickly passes by.  I am totally excited that my dreadmill is now back to my treadmill, once again - a useful tool.

*this summer I have learned to run later in the morning and it's not bad at all.  I will be honest, I learned it because I have become lazy and I need more coffee before I get out the door, but at the same time, I am excited that I can run at a later time in the morning and not suffer.  Today, I started my run at 9:10 am.  It was 82 degrees with the real feel at 94.  It was a great run.  It was partly cloudy, breezy and nice.

I love this time of year.  I have totally adjusted to the heat, and  I started planning my fall marathon plan/race.  I totally get excited about the training ahead.   I am drawn to the marathon.  It has a strong pull that most of you will identify with.  I keep saying I will concentrate on my 5k training and try to PR in the 5k, but I always get pulled back into marathon training before I can get the 5k training done.  I do plan to continue July and most of Aug., with my shorter speed work, and I will run some 5k's, but I already feel  my marathon training will take over, before I have the opportunity (with cooler weather) to PR in the shorter distance.   And you know what....that's OK.

As my friend over at Frayed Laces says:

 (I just love it!)
 So I will continue with my aggressive marathon plan until I need to adjust. 

New Mexico Part II

When I finished the last update we had made it to Los Alamos last Sat. night.  Sun. am, I started with a 4 mile run which looked something like this... ( see pics above)  After the run, we toured White Rock with a great Overlook area, and Bandelier where we took a short hike with a Ranger who gave us some information about the ancestral Pueblo people.  On the way to Bandelier we encountered some bikers who were in the middle of the Tour de Alamos bike race.

Then we headed back to Los Alamos to explore some of the museums and to learn more about the Manhatten Project.  It was interesting to learn how the scientist and their families lived in total isolation and secrecy during this time.  Today over 8000 people are still employed at the Los Alamos National Laboratory and you have to wonder what they are working on now.

Next we headed to the Jemez Mountain National Scenic Byway.  The Valles Caldera was one of my favorite parts of the trip.  Interesting - they had a marathon a couple of weeks before our trip.  Maybe one day I will make it back to explore the area on foot.

 If you look real close at the pic on the right, you may see a deer or maybe a baby elk???  My eyes are not that good  (ha ha)

After we drove through the Jemez Springs area we finally came across our much anticipated Fry Bread. 
"hallelujer"  (as Madea would say)  Fabulous!  Each year, Linde and I usually have a word or a phase that we repeat, like a million times, on the trip.  This year it was "FABULOUS!"

Fry Bread - Yummo!

The next stop was Albuquerque.  My favorite part of ABQ was my running and Sandia Peak area.

Last Monday, I ran 7 miles on the trail at the Rio Valley State Park.  The trail runs along the Rio Grande River.

Cottonwood trees line 

much of the trail.

Sat. we rode around the Sandia Crest area and toured Tinker Town.  Sat. evening we rode up the Sandia Crest Tram to see the sunset.  This is the world's longest tram - a little scary.

Tues. was my last morning to run in dry air,  so Linde and Mom were generous enough to drop me off at the trail that runs along Tramway Blvd.  I ran 9 miles and they went to breakfast.  

After the run, we packed and started the long journey home.  When we made it back to Atlanta, I lucked out because Delta had overbooked the flight, and they needed a volunteer to stay in Atlanta and in return they offered overnight accommodations, food vouchers, and a $300.00 voucher for my next flight.  Sweet - ready for our trip next year!

So this week, with the vacation, I managed to get 34 miles of running, 4 miles of walking, and some stretching and yoga poses.

Summer Soltice in New Mexico

Months ago my Mom (Eli) and my sister (Linde) planned our annual trip.  Of course, I didn't realize at the time that my hubby would be out of work because of the BP disaster.  After stressing, debating, and encouragement to go ahead with the trip from Chad, I decide to go forward with my plans.  The flight and my portion of the hotels was covered, so all I needed was to cover my food for the trip. 

So off to New Mexico for a week.

We landed in Albuquerque and made our way to Santa Fe for our first stop.

Adobe building in Santa Fe

Linde and Eli touring Santa Fe

Art Galleries on Canyon Rd

Santa Fe is the 2nd largest art market in the US with over 200 galleries.

(therunningartist - Santa Fe is a "must see" city if you haven't been there.  I could see you with a gallery in NM)

Rock Paper Scissors

 

 

On Wed., after giving up our search for the Dale Ball Trails that Happy Trails recommended,  I ran 5 miles on Cerrillos Rd and ended my run on this road near our hotel, just before dark.

Thurs. I read about a nice trail along the Santa Fe River....well let's just say, I'm not a "real" trail runner because this was an overgrown snake pit, in my opinion.  So I ran on the road along the Santa Fe River on Alemeda St. and Canyon Rd.  Nice run enjoying the art sculptures along Canyon Rd.

After the run we continued touring Santa Fe 

Palace of the Governors - we shopped for turquoise from the Native Americans - Success!

We toured the Georgia O'Keefe Museum, but we were disappointed that the current display was abstracts.  We really wanted to see the O'keefe landscapes.

We toured the Loretta Chapel - interesting story about the staircase - google it.

Fri. we headed out of Santa Fe heading to Taos.  

We saw the Echo Amphitheater

Ghost Ranch, the Rio Grande Gorge Bridge, and then we headed on to Taos.

 

 

Today was a walking day, so Linde and I walked 30 minutes in Taos after we stuffed ourselves at Orlandos - Yummy!  (thanks Becky for the recommendation)

Fri. am, I started off with a nice 6 mile run down the road in Taos.  I was out early because we had much touring to do.  It was 50 degrees when I started my run, what a treat to escape the heat and humidity.  I ran a 1 mile w/u and then ran a 2 mile tempo run around 8:30 pace, and then 3 miles back to the hotel.  Our first stop of the morning was the Taos Pueblo.  We were hoping to luck up on some bread or better yet, some "fry bread".   It was mentioned, prior to our travels, that this may be "somewhat commercialized" and I would have to agree.  It was interesting, but has turned into a money maker.  The travel books say 100 residents still live as the ancestors lived 1000 years ago....  I don't think so....not from what we saw, and the worst part - no bread.

Next stop was Questa where we tried to see a stain glass shop from a local artist, but no luck here either.  He was out for the day.  From here, we headed to the Rio Grande Wild Rivers area.  Linde and I decided to hike the La Junta Trail which is a 1 mile hike down to the confluence of the Rio Grande and the Red River.  In the picture above the Red River is on the left and was much greener, and prettier than the Rio Grande on the right.  We survived the hike back up, and then we continued along the Enchanted Circle. 

Vietnam Veterans Memorial State Park @ Angel Fire. 

This is an amazing memorial in a spectacular setting. 

We had dinner at the Rancho de Chimayo.  This was another recommendation from Kathleen @ Happy Trails.  It was fabulous!  As we left the restaurant we were just in time to enjoy a great southwest sunset.

After sunset we landed in Los Alamos.  I will start there on my next blog. 

A 5 Year Slow!

After the Blueberry 5k this weekend, I was shocked at my time.  So Sat. afternoon I did some research to see how far I had to go back, to find a 5k time slower than Sat.'s results.  For some time, I have wanted to list all of my races in one place, so my shock with my race time prompted me to compile the data.  The answer to my question was 5 years ago.  25:47 - WHAT?

It's funny!  I did not go into Sat.'s race with any expectations of a fast 5k.  This is only my 4th week back to running and I have not had any speed work, except, I did do one hill workout - the grueling "billboard run."  I just wanted to race so I headed down to Poplarville, MS.    In addition to no speed work, the heat index has been over 100 each day for a while now, and Sat.'s high was no different.  So the race started with a steamy, humid temp. - 78 degrees, with the heat index at 93 degrees, at 8:00 am.   Over the last few years I have learned to run in the extreme heat and humidity of summer in the south, but I have not, to date, learned to race well in it.  My other continuing battle is to run well on hills.  Summer, fall, winter, spring - nope - I am not a hill runner, not yet.  So the 5k on Sat offered all of my biggest challenges in running - heat, humidity, and hills. 

My expectations were to finish in the high 24's and I knew it would be a challenge to do that, but I never even considered high 25s.  After the race, it's funny, I was not upset, just shocked.  Typically, high 25's would be jogging.  So Sat. as I was looking through my running history going back to 2000, my resolve to run better grew and grew.  (wish I would have documented my racing history going back to my first 10k in 1986)

Now I'm on a mission.  I am excited and ready for speed work.  I have NO, ZERO natural speed.  You guys know how I love to analyze the what, why, how, why not, when, etc.  So when I look back at "how can I run THAT slow?" it's really easy to figure out.
*For several years, I have basically run speed work year around, until Nov.
*Late Nov. hurt my hip.
*Desperate to make it to the starting line at Boston, I ran very conservatively with no speed work for Boston.
*After Boston I took a month off all together
*Almost 7 months of no speed.

So now I am running on "pure talent"  Bahhhhhh! LOL!  I have no talent for speed, I have to WORK for it - ALWAYS!

The rest of the data from the 5k

* same course in 2008 - 24:40

* 24 seconds per mile slower than my last 10k pace in March - again I say WHAT?

*2:25 slower than my last 5k in March

Wow!  Speed work does a body good! 

I am excited for the challenge ahead of me.  The good thing is,  I will quickly be able to see results, and that will be fun.  Today I did an introductory speed session.  I had to slow my times tremendously based on Sat.'s 5k time.  It was fun to get back to the speed work.

Update - no new, or good news on the job issue for my hubby.
Should have some great pictures to post on my next blog.

This is my life today!

Warning - this is VERY SAD!

http://www.boston.com/bigpicture/2010/06/caught_in_the_oil.html

As of May 28th my husband no longer has a job.  In 1998, he started charter fishing in South Louisiana- (www.dufrenesguidesevice.com) - taking people fishing for speckled trout and redfish.  We are both self-employed and we love our way of life.   In a very short period of time everything has changed, and currently we do not know what the road ahead has in store for us.  I have faith that things will work out, and in the mean time, as usual, my running becomes even more important to me.

Currently we are looking into the possibility of going to work for BP.  As we investigate we are worried about health issues, and the possibility of ruining our boat.  On the other hand, we need money to survive, and good paying jobs are NOT easy to find.    When one door closes....another one opens. 

We pray families of the 11 people who died in the initial blast on the rig and realize that yes, we are entering a very scary time, and what we had in the Gulf may never be again, but we have our lives, and our family, and that is the most important thing.

Running - today I start my 4th week of running.  I am feeling good, loving it, and starting to add a few quality runs, but mostly - just running.  As I go through this current hurdle in our lives, my goal will be to run and keep the endorphins revving.  That's it!

week 1 - walk 9 miles and run - 14 miles
week 2 - walk 6 miles and run - 17 miles
week 3 - walk 6 miles and run - 22.5 miles

I am confident that my next post will not be so depressing.