When in doubt.....run!!!!

Today I was in a great debate with myself on whether I should rest my heel or run....suddenly, yesterday, my right heel began to burn....uh oh!! No es bueno!!! Even worse it had some kind of twinge thing going on....needless to say we Runners are a fickle and sensitive breed. Ever on the lookout for dogs and pain we will run when threatened!! So that's just what I did...ran. I did 80 minutes in the searing heat today! Boy did it suck me dry!!! Yet I had no pain or dog encounters!!! Es bueno!!! I have logged 6 hrs and 4 min on the roads this week!!! I have 31+ miles in...I have run long, and hills, and tomorrow I do my speed work. Tonight it's into the big city for some fine cuisine with friends. I vow to not pig out!!!! Peace!
 

Record setting!

We set a record with our high temp today, 89 degrees! I loved it! Running felt so good, the ability to warm up quickly, sweat profusely, makes running in the heat a joy for me! Looks like we may have one more day of the heat then some more rain....much  needed for the babies(trees).
   30 minutes! Peace

Betty, Molly, and Isis

Yes, it is very hot again, and running is not the smartest activity for mid-day. Plus it's against my rules for hot weather running to run mid-day, but I did it anyway!
I went down the easement. That is a gravel road next to my house that peters out in the forest about 4/10ths of a mile down the hill. It's a drop in elevation of 263 feet. Coming back up my calves started feeling it...very steep terrain!? I thought how this would be a good workout, down and up 10 times would make eight miles?!
Then I hit the road to make a three miler out of the day. Recovery pace only. It was hard to run that slow.
Coming back home I stopped and introduced myself to one of my neighbors. She was getting her mail. Her name is Betty. She's 81 yrs old and going strong! Her yard is beautiful and well kept. Her dog is Molly. We became friends. Earlier Molly had chased me!!:) Then I met the kitty, Isis...Betty says she was dumped. We have a lot of that out here. This cat was beautiful, and Betty says she's smart. I'm glad I ran today! I'm up to 29+ miles for the week with speed work tomorrow. Peace!

Heatwave

It's hot nearly everywhere! I prefer the heat but I will get out earlier/later due to common sense!

(some of) My rules of thumb in hot weather running:

Get it done before 10am, or wait 'till about eight.

Anything over six miles take water with you

Cool down briefly outside before entering the air conditioning

Of course stay hydrated

Your body has the most sophisticated cooling system in the animal world! Sweat with joy and confidence!

I opted for a Fartlek run today. Because of the 83 degree 79% humidity a mile time trial was not a good idea. But a 6X75 sec. @ 3K Fartlek run sounded fun!

So off with my Garmin I went. Once out on Hwy W if I go North the road is not so hilly, it's the flattest route I could have. A 1.5 mile warm-up then I began the work out. I launched into what I thought would be my 3K pace, it should of been around 7:40's. Here are the splits, first one was flat, second uphill, third downhill, returned so they reversed-

6:59, 7:41, 6:43, 7:51, 6:54, 8:10. By the last one I was pretty well spent but felt good. One thing I noticed and was reminded of; have you ever noticed how your base pace increases between Fartlek segments? My recovery pace was around 9:10's. Speed work has such significant benefits! Tomorrow is going to be a very busy day! I may only get in a short recovery run. They are predicting the hottest day yet tomorrow! Good luck to all who are racing this weekend, wish I was....peace!

Regrouping

I am extremely pumped! I am recovering well and running better than ever. I thought the 14 miles of trails would leave me very sore but not so! I ran 6.03 miles of hills today in 1:02.47. Not in the 9's like I wanted but a good effort considering the 87 degrees 57% humidity.
I am a hot weather runner. I love the swelter! Yet, I have decided that I will begin to force myself to run early on Mondays when I log the long run. The heat does zap you! It will slow the pace and elevate the heart rate. You must be very careful and wise because heat stroke can get you.
The Minneapolis marathon is closed to registration so I'm too late but thanks for the offer Beth. I will take you up on it next year, though! Looks like the Bass Pro will be it this year. I need to regroup a little, what I mean is ease my training a little. I don't want to burn out. I don't need to get serious until mid-July.
I will still finish my mile time trial, I have two more attempts to better the 7:12.
I will race at least once a month (this Saturday a 5K)
I will begin to run at least 16 miles every Monday, (let's see how long this lasts!(next Monday doesn't count, it's my BD and I'm spending the day with Sandy))
I will rest three days a week until training begins then I will train 5 days a week.
Well I have a story about today's run, Two men were trying to get a piece of furniture through a front door of a house, the one on the outside was giving the one on the inside what for! " I've told you a dozen times ....you idiot....." etc, I hadn't heard someone berate a person like that in years, plus the lingo the old boy was using was not fit for hearing, he was mad! Well he saw me, he got quiet, I wondered if he was embarrassed? It stayed quiet as they continued to wrestle the furniture, then suddenly as I'm out of sight, he starts in on his compatriot again. Why did he care what I thought and not what his co-worker thought?
I love the roads! Hope it's going well for you!

Brutal

Today is my long run day. Regardless of any training program the long(er) run is still a very important part of a long distance runners regime. So with that mentality I set out with 15 miles on the mind today. The majority of the distance was on trails. These trails really take it out of you. Lots of larger stones and rocks so it's really very rough. I enjoy it but it really sucks the energy. I pushed up "Cobb Ridge" with the goal of making it to Highway "H". I made it to the Highway but I knew I was in deep doo doo as I turned for home. My water was running out, and I felt like I needed to walk. I was nearly toast and still 7 miles from home and the trail loomed ahead.

I knew that I had two choices, sit down and die, or keep pushing for home and water. So I began to walk, jog, walk, jog, etc. All the way home. When I got in I saw that it was 93 degrees with 66% humidity. I was definitely drained. I have to think that this run will be beneficial to my long distance running, but it is an entirely different style of running. I did a lot of exploring today, too. I took a few rugged trails that shot off the main trail. I came across an old falling down house! In the middle of the forest! I stood there wondering about what the people were like, what life was like those many years ago when someone lived here? Oh, I saw a Raccoon today, too!

So, 14.42 miles in the books. I will rest tomorrow and Wednesday is my "rolling Hills" run.

Saw one Mountain Biker today. Funny? He passed me and didn't say anything...odd? Then up ahead he jumps off his bike, throws off his helmet, lays down the bike and walks around in circles with his hands on his hips, (I'm thinking..."Back away very slowly") I ask him if he's okay and he says yeah, just sucking air. So I move along, never to see him again?!

Hope all's well with you!