August 27, 2013

Don't burn out like Miley Cyrus

This post really has nothing to do with Miley Cyrus, but, you know, Miley gets clicks. And we can't say we weren't warned by The Onion in 2008 that all potential Miley entertainment value would be used up by 2013.


I wonder what those same scientists would say about my running. Now I immediately take that back because those Onion scientists are scary accurate and kind of downers.

Just to note: Robin Thicke needs to be called out more than Miley for his rapey creepiness of a song, "Blurred Lines." 

Moving on to something much less twerky, my training week. I'll understand if you stop reading now.

1. 6 miles (@8:50 pace) and yoga class. An easy-paced run on the treadmill. I was so happy to get to yoga class later that night, which made two days in a row of yoga, kind of a record for me these days.

2. 8.61 miles (@ easy pace) plus 30 min. with Mr. Mike the trainer. That run was split between a few miles on the treadmill and 5.61 at Life Time run club, so the paces varied. At run club, I rarely pay attention to pace. That day is usually designated as an "easy" run on the schedule, so I just get in my miles and run at whatever pace other folks are running. I got to help my buddy make it to her first ever 4-mile run, and that's basically what I love about run club. It's all about encouraging each other every week. Oh, and treats. This week: free slushies post run. Tuesday, Life Time Vestavia, 6 p.m., 2-5 miles, be there for free slushies. You don't have to be a member to join us.

And this was before they heard about free slushies.

And as for Mr. Mike's workout for us. It included crazy hard jumping pushups.


3. Supposed to be a cross-training day, instead 5.27 trail miles (@ 12:09) and aqua class. A dark morning run that we took at a social pace. It must have been a while since I've been at one of these 5:30 a.m. runs because I was surprised that it was dark when I got there. Time to bust out the headlamp.

Finally some light at the halfway point.

And at my aqua class, we had three guys in attendance. Not that it's unheard of for guys to make it to an aqua class, but it (along with a lot of other group x classes) is pretty female dominant. So if you know a guy who is willing to go to aqua class, send him over to Gold's on Thursday (starting next week) nights at 6. Maybe we can set some local records. Or Guinness ones.


Oh, and I swapped my later rest day for this one because I knew we were going out of town this weekend. 

4. Speedwork, 7.8 miles and Mr. Mike training. This run was really intimidating on paper, but it felt amazing, especially when it was over! Here's a snapshot of the workout: 2X1600 @ 7:03 (1:30 rest interval), 2x800 @6:43 (2:00 rest interval), 1x1600 @7:03 with some warm-up and cool-down miles thrown in. It was a beast, but I loved it really feeling the heat during those 800s.
  
5. Long run, 16 miles @ 9:17. Coach Alex should be happy with those long run numbers. I haven't come that close to my prescribed long-run pace in a really, well, long time! Thank you, treadmill, for helping me get that done. I ran two of the miles outside but finished the majority on the treadmill with my Hokas. I'm not sure I like the bouncy treadmill mixed with the squishy Hokas.


And I am definitely sure that I did not like the treadmill for my long run, but I traded the streets for having my treadmill posse come walk beside me and talk while I ran. Excellent trade. 

6. "Easy" 4.2 miles in Kentucky. We ran 3.2 @ 8:40 pace and then ran-walked back with my nieces for another mile. Part of this run was spent scoping out the turnaround point for our upcoming Second Annual Family Turkey Trot 5K. Or Second Annual Whatever We Called It Last Year 5K. We accidentally went to 4 miles on that run last year, and I thought it would be nice for everyone if we actually stuck to our promised 5K mileage this year, especially for the kiddos.

This run was supposed to be easy and recovery, but instead it felt hard and outrageously humid, even though I swear that I now love humidity (after being in the desert for a chunk of the summer).

7. Rest. And hang out with all the cousins in KY. Here are a handful of the many cousins.

Yes, the tall ones are all leaning to avoid tree branches.

Goals for this week:

  • At least one yoga session. 
  • Long run on the road.
  • Take care of my heel (rolling, massaging, icing). My right heel was extremely sore today, to the point I was limping while walking, and it's a bit of a mystery to me. It started on Saturday. Is the treadmill long run the culprit? 

Do you hit up any regularly scheduled group runs? I love that Birmingham has so many groups to join. Check out this list at the track club's site to get an idea. My faves are the BUTS runs and Saturday morning BTC long run group. 

Heel pain that's not achilles (more to the outside and midway between the ankle and heel): any idea what could be causing that?

Quick: what are your favorite Netflix shows? Need something to watch other than Miley twerking.