Welcome to dark days. Being a morning person, I am actually a fan of the time change. I was really struggling with the early mornings, trying to get out of bed with darkness lingering during those a.m. hours. Now that it is lighter, I am up and out of bed in no time. At least, I’m two for two.
I must say, this was a pretty great week of training, and in unfamiliar territory. Never have I proceeded to enter back into a training cycle immediately following a marathon. I expected to feel more tired and fatigued than I do, which is encouraging. The two weeks of rest combined with listening to my coach and following my training plan precisely has led to some great results thus far. I feel energized and excited each time I head out for a run. How could I not though… fall running is the best!
Monday: Rest day. I worked and graded from sun up till sun down. I also came across this article and research, suggesting that suppressing emotion can hinder performance. Personally, I can’t imagine exposing people to the video as described in the article, but I guess it’s all in the name of science. Moral of the story – just let it out.
Tuesday: 8 miles of trail running in beautiful Shevlin Park. I’m glad to report that I somehow missed the rain and watched the storm roll in just as I was finishing. I was able to capture a beautiful rainbow in the distance (the picture does not do it justice) and savor the sun for the majority of my run before the clouds funneled down from the mountains.
Wednesday: 5.5 easy miles at base pace. I had a few people ask me about base pace and what it means. My coach puts together a very fancy run zone chart for me to follow, that integrates all of these different speeds and zones into my training schedule each week. Base pace is different for every runner based on a number of factors, but when I am running at base pace it means that my heart rate is typically below 140 for the majority of the run and my pace stays within a 7:50-8:50 min/mile pace. I follow these zones precisely when I go out for a run and these are structured to my level of fitness and Lactic Threshold, which I had tested last winter. This is one of the many benefits of having a coach and someone with this advanced knowledge of fitness and training.
Thursday: Rest day. My husband finally got his cast off and was put into a walking boot. He starts physical therapy next week and will be off crutches in about a week. Progress!! Because we had a pretty busy day, I was unable to fit in a run. But that’s okay because I had a glass of red wine and apparently this is equivalent to getting an hour of exercise. Ha! I wish!!
Friday: 6 miles of speed work. I have to admit that this workout almost didn’t happen because it was cold, windy and rainy when I woke up. However, speed work is one of my favorite workouts and I new I couldn’t skip an important training day. I bundled up and made my way down the street to a paved path that stretches along our neighborhood for a couple miles. After a mile warm-up and measuring a flat 800m stretch, I spent the next 30 minutes running 800m intervals at 3:03-3:11 per 800m (6:06-6:22 min/mile) pace. The weather actually ended up being perfect.
Saturday: While I failed to get in a workout, I watched other people work hard at the annual Halloween Cross Crusade cyclocross race. It was a cold, but sunny day and nice to get out in the fresh air with Justin. Although he is still on crutches and in a walking boot, he can progressively start putting more weight on his foot every day.
Sunday: 13.1 mile long run at base pace. In an attempt to get a feeling for what the descent of the CIM course will entail in December, my husband dropped me off a few miles west of town toward the mountains so I could run downhill and get a feel for quicker leg turnover for a longer period of time. I had the entire Cascade Lakes Highway to myself and ran on the shoulder of the road, enjoying the peacefulness and watching the sunrise in the sky in front of me. My legs felt fresh and I had no difficulties with the additional impact of downhill running on my quads and calves.
The next three weeks will be critical in preparing for the CIM. I will be building mileage, and hopefully speed, before entering the taper zone near the end of November. My coach has 52 miles on the schedule this week, with a couple good track workouts, and a few long runs at base pace. I’m hoping to explore some different trails and mix up my regular routes, especially because the weather is supposed to be decent. Must take advantage.
I hope everyone had a fun Halloween. Justin and I handed out three huge bowls of candy to hundreds of trick-or-treaters before calling it a night. It never gets old. In fact, I was laughing so hard at some of the things the kids were saying that I decided to document the experience and write it down. These were some of my favorites, enjoy!
Me: Take two.
Kid: Last year you only gave me one. This year is SO much better.
(yes, we are that much cooler this year)
Me: Take two.
Kid: Really? I only get two?
(and next year you will get zero with an attitude like that)
Me: Take two.
Kid: Oh my gosh, two? WOW! Thanks!
(can I adopt you?)
Me: Russell Wilson! I love your costume! (The boy was probably 5)
Kid: It cost 55 dollars.
(can your parents adopt me?)
Justin: (as he was trying to put a couple pieces into the kid’s bucket) Here you go.
Kid: NO!!! NO!!! (pulling his bucket away) I want to pick my own!!
Justin: Take two.
Kid: Two? They almost gave us a bucket full at the last house.
One kid decided to walk right on in when I opened the door. I almost adopted him he was so cute.
The most common question from trick-or-treaters… “How many pieces can I take?”
Are you a fan of daylight savings time?
Any funny or outrageous Halloween stories you would like to share?