TU, 6/30/2015 AFTERNOON RUN EASY

I really wanted to make 140 miles this month, and I knew that I had to run a couple of miles to pick up DH's car from the gas station, so if I could turn that into a longer run, I might be able to do reach my goal.  I did a .5 mile warm-up on the TM, then I did another 1 mile on the TM at an easy pace.  I think I started at 8:50 and ended around 8:30.  I think I it averaged 8:40, but I can't quite remember.

After, I went for a trail loop.  The weather was warm and clear.  I did much better today.  Of course, I did walk some, but I ran enough that could call this one a run.

Compared to yesterday:

I got a glass of water at home and Isaiah and I ran to get the car.  He wanted to go as fast as possible, so I tried to push the pace a little.  I didn't think I was capable of going faster than a 9 minute mile, but after I got going I surprised myself.

Total for the day:  11.3 miles

TU, 6/30/2015 MORNING ROUTE, EASY

DH popped out of bed and got us going for our morning run.  I, initially, set the pace up the big hill, but I couldn't keep up with him on the dip or our street.  I was going to run an extra two, but I didn't have the heart for it.  I know I have to run again to pick up the car.  I don't think that I will get 6 miles on a double, so I will probably be short of 140 this month.  I'm a little sore from squats, but not too much.

MON, 6/29/2015 GYM & TRAIL RUN

I went to the gym for the first time in a long time.  I took the boys.  We were supposed to do legs and lower back.  Right after we used the squat rack, an employee kicked out my younger DS for not having gone through the weight room class.  DS and I sat in the car and waited for my other DS.  Everyone's workout was cut short.  We did dead-lifts at home.

I went for a run at Rice Ranch.  It probably isn't accurate to call it a run.  It was more like a run/walk.  I did a lot more walking than usual. The weather was clear and sunny, but not particularly hot.

DIONYSUS DASH RACE REPORT + PICS SUNDAY, 6/28/2015

I planned to hike or do a P90X3, but it was DH's last day of vacation, so I didn't do anything.  we went out wine tasting.  I'll have to concentrate on hydration tomorrow.

Here is a race report for a race I ran a couple of weeks ago.

I raced the Dionysus Dash on 6/14/2015.  The weather was perfect.  It was a tiny bit cool and overcast.  I won the entry into this race from active.com.  The only parking was paid.  I saw a discount for valet parking for $15, so the race cost me $15.  I got a discount for Tony, too, at some point.  I can’t remember whether it was $35 or $25.  I think it might have been $25. 

The directions said that we needed to get there an hour early for check, so we were there early.  Check in was a breeze.  There was a DJ playing perfect, fun music.  We got our numbers, checked our bag, used the restroom and chatted with some friends for about 20 minutes.  We tried to warm up, but the course was so hilly that I didn’t have it in me to jog around.  Tony was willing, but after the first hill, I called it quits.  We had about 15 minutes and decided to use the bathroom one more time.  There were only 2 restrooms.  We almost missed the start.  When we got to the start there was only a minute or two to spare.

The course was very hilly, but enjoyable.  The hills were just enough to be challenging, but not awful.  I paced myself.  There were many women in front of me, at the beginning, but I picked them off one by one pretty early.  There were no females in my sights after the first mile.  I won first female.  My time was 23:32.  I was 7^th overall out of 224.

The runners were very friendly.  After, we chatted and wine tasted.  I got a bottle of wine a headpiece.  DH won his age group.

There were many wine stations., but the organizers packed up pretty early.  They gave us our keys and bag and shut down the DJ. 

This was a really fun race.  I liked it a lot more than the one we did in Solvang (Wicked Run).  I wouldn't do the Wicked Run again, but I would do this one again.  My only complaint was the bathroom situation.  Two bathrooms for a couple of hundred racers isn’t OK.  They should have brought in two porta potties.  Parking was ridiculous, too.  Full price of $25 to park is exorbitant, and even $15 is crazy.  

SAT, 6/27/2015 TRI-THE-BULL RACE REPORT + PICS

Started with breakfast of a bagel and coffee at 6PM + 16 oz. water

I ran the Tri-the-Bull 5K.  It was measured short (2.82).  My time was 20:09, but extrapolated out to a real 5K, my time would have been 22:09.  I'm running a lot more, but not getting any faster at all.  Clearly, I could use some speedwork.  I really think that I could have run faster.  At no point did I feel like I was desperately, miserable. I placed 2nd female, 1st AG.

When I got home I did the 2.5 neighborhood route, then Tony, and I ran 4.5 near the YMCA.  The last 4.5 was, mentally, tough.

FRI, 6/26/2016 REST & PLANS FOR NEXT LONG RUN

I am doing some research to figure out how I can fuel for my next long run.  I plan on doing the same 16 mile route.  I purchased an electrolyte replacement, and I am going to try and put in place some of the suggestions in this article

My plan:

• 3 hours before the run:  whole wheat bagel, hard boiled egg, 
• 15 minutes before run:  small yogurt
• Run an hour:  (at the house) drink 8 oz of water & 8 oz of coconut water + electrolyte pill
• Run an hour (hotel):  take an electrolyte pill & eat some raisins 

TH, 6/25/2015 EASY RUN

Started with a breakfast of a bagel, egg and banana.  I was pretty sluggish, especially in the beginning, but I was able to keep my pace until the end of the run.

Normal .5 TM warm-up

Neighborhood  cool down

WED, 6/24/2015 P90X3 YOGA

I'm still a little sore from Sunday's P90X3 and, probably, yesterday's run.

The ball of my right foot is sore today from my run yesterday.  I soaked my feet in ice water for 12 minutes.  The water was extremely cold.  Pain shot up my leg the moment I put my feet in and the pain did not subside until I took them out.

Warm-up:  barefoot TM .25 miles
I did P90X3 Yoga.  My flexibility in my hamstrings was poor.  I started feeling nauseous and dizzy during the workout.  I think it was because I hadn't eaten.  I finished the workout and ate a boiled egg and piece of toast.

TU, 6/23/2015 - LONG RUN

Breakfast:  half of begal, egg, banana & coffee.

I'm still sore from Sunday's P90X3.

Today was my longest run that I can remember.  I didn't plan to make it my long run, but it ended up that way.  I started out with Tony for a 5 mile hilly, loop in Orcutt.  Our pace was slow, but the hills were pretty intense.

I stopped at home to drink a glass of water and about 6 oz. of grapefruit juice.  Then, I continued my usual 11 mile route.

I thought at first that I would just run 5 or 6 miles, but I was unable to speed up the pace to a 9 minute mile.  I felt pretty strong running slow, so I made it a long run instead.  I made my usual stop at the hotel, and I managed to speed up my pace for about three of miles.  I lost focus (thinking) and realized that I had slowed down.  I wasn't able to get back up to an easy pace.  At the 76, I started to slow even more.

MO, 6/22/2015 REST

I'm sore from yesterday's P90X3, and I'm tired from Sunday brunch.  I planned to do a P90X3 Yoga.  I did a barefoot TM warmup of .25, but I didn't actually work out.

SUN, 6/21/2015 P90X3 AGILITY X, HIKE

I did 20 minutes of Agility X, before our homemade Father's Day Sunday Brunch  The family did an hour hike at Rice Ranch (2.5 miles).  We also took a walk in the evening.