SUN, 7/19/2015 RECAP, RECOVERY, STRETCH

53.4 miles last week is pretty sweet.  I am within striking distance of the 200 miles goal.

After this month, I will try to eliminate some of my pit-stops, and make a concerted effort to shorten them when I do take them  I will probably have to carry water.  Everything is working so well right now, that I don't want to change anything that might jeopardize the 200 miles.

In August, I have to get serious about speedwork--ugh...

I did the slowest recovery run imaginable.  2.59 miles in 27:31 (pace-10:37) followed by Dynamix (P90X3).  I skipped lunges and stopped the DVD at side banana.

SUN, 7/18/2015 Very Long

Last night my right knee hurt a little bit.  I thought about icing it, but I didn't.  When I woke up, my legs were still sore, but my left hamstring felt a lot better.  My right hamstring was still sore.  Both of my quads were still a little sore.

I warmed up on the TM for .75 miles, I felt my right knee a little.  Since this run starts with an uphill, I think that I will try and consistently warm-up .75 instead of .5 on the TM when I run it.  Part 1 of the long run went well. We ran faster than usual keeping a 9:03 pace, overall.  The weather was clear and cool.

I stopped home to go to the bathroom, change my shirt, and pack my raisins.  I drank 8 oz of coconut/pineapple water and 8 oz of water with an electrolyte pill.  I'm pretty sure that drinking so much slows me down, but I haven't had to carry water yet.  Because I took so long, I did a quarter mile on the TM before I headed out again.

I ran out of my house down my street and at just about at the end of my street, I spotted, what appeared to be a stray dog.  He didn't look menacing, but he looked mangy.  I turned around and ran all the way back (up hill).  I never recovered my pace after that effort.  I couldn't muster an easy pace at all, so I decided to add the bike path for a couple of more miles.  I didn't feel bad, but I couldn't go any faster.  I stopped after about 3 miles to go to the bathroom.  At the very end of the last bike path, I ate my raisins.  At the hotel, I had the electrolyte pill.  My pace got slower and slower.  I started getting cramps in my right upper thigh.

When I got home, I wanted to do a recovery run.  I drank some water and even went outside, but I turned back, and didn't do it.

19.75 miles total

FRI, 7/17/2015 REST

I woke up pretty sore.  I used the ultrasound on my hamstrings.  I, also, used the ultra-sound on them last night and took an ibuprofen 800.  As the day has progressed, I'm feeling less sore.  I will ultra-sound them one more time before I go to bed.

TH, 7/16/2015 EASY

I had so much to do today that I hoped to get up very early and run, but the boys had a track meet and we didn't get home until late.  I didn't wake-up until about 7:30 and, then, I had to wait for the cable guy.

I woke up ridiculously sore.  I finally ran about 3:30.  I warmed up on the TM for .75 miles.  It was windy.  I took the usual pitstop.  The run was very difficult and my legs feel raw now that I am finished.  I did 11 miles at 8:55 and did a neighborhood cool down.

WED, 7/15/2015 TRAIL

I warmed up for a mile on the TM & ran the Rice Ranch West trail (3.3 @ 9:26).  I ended with the neighborhood cool down.

DH & I went to the gym & did a leg workout.  There is no doubt that I am going to be sore tomorrow.

TUE, 7/14/2015 EASY, MORNING

We got an early start, getting up at 4:30 for morning run.  I didn't think that we ran particularly fast.  I felt tired, but I think we went really fast up the 2nd hill.   I conked out a little before the house.

I went inside, drank some water & about 8 oz of coconut water.  I used the bathroom and went out for another 5 miles. It was extremely hard to maintain a 9 minute mile.

I ended with a neighborhood cool down.

Total miles=11.5

MON, 7/13/2015 TRAIL

I started with a 1 mile warm-up on the TM.  All three of us, started out, but the boys didn't warm-up very well, so they thought starting pace was too fast.  It was only 8:53.  They need to warm up a little more.  I stopped at the gate and waited for both of them.

DS1 took off.  DS2 and I started together, but he outpaced me up the initial hill.  He waited for me, but his paced slowed significantly after we all met up.  DS1 took off again.  DS2 & I started together, but eventually, I got too far ahead of him and waited.  When he caught up he told me that his knee hurt.  We walked from that point.  DS1 walked DS2 home and left me to repeat some of the run.

The trail portion ended up being 3.3 miles at a 10 minute pace.  The total mileage for the day was 4.8 miles.

When my DH, got home, the entire family did the challenge tape together.  I didn't do the last few minutes.

SUN, 7/12/2015 REST

I had planned to do a recovery run, but I took a nap instead.

SAT, 7/11/2015 LONG

This Saturday was a repeat of last Sat's long run.

I got up at 6. I had 16 oz. of water, a whole grain bagel & coffee.  I thought I had a energy bar bagel, last week, but actually it was whole grain.  It was pretty nasty.  I smothered it in cream cheese to get it down.  Tony and I got out of the house at about 7:40.

We ran our hilly route, slightly faster than last week.

When I got home, I had 8 oz. of coconut water, 8 oz. of water and an electrolyte pill.  I headed out and took the long route to the hotel.  I had to stop at Pioneer Park to use the facilities, but it was a quick stop.

At the hotel, I had a small box of yogurt raisins and an electrolyte pill.  Then, I ran home.

Overall, I felt strong, but it was overcast.  The last leg of the run was much faster than last SAT.

FRI, 7/10/2015 REST

Besides a short walk to the restaurant from Sycamore on the Avila bike path, I didn't do a thing.