Summer Sunstroke Stampede Wrap Up

Tonight was the awards banquet for the series.  12 5K races at either Brushy Creek or Town Lake Trail.  The temperature was over 95 at every race except one and over 100 at several.  I don't tolerate hot brain very well so it was a challenge.  But a worthwhile one...I won overall women masters (1 cool trophy, 1 gift cert. from Rogue EQ for $100, 1 gift cert. from Performance Wellness and a Rogue hat) and was one of only 12 people to run all 12 races - we probably really needed a gift certificate for a local psychiatrist but instead got a cool trophy.  Running at least 8 races also netted you a nice tech shirt.  For $10 a race it seems like a great deal.  Chip timing too!

Also scoring big was Nancy Dasso - overall women, Leslie Barclay 1st place 40-44F and Jim Gelb 1st place 45-49M.

New Title for Blog coming up....

After reading Geezer's blog today obviously I'm going to have to come up with a new title for my blog in September.   Hmmm....should it be...."Watch out Geezer, you're about to be passed by a Skirt"??  If you have any good ideas post them in the comments.

Geezer talked about joining a real training group and if that means Team Rogue then sorry, ain't gonna happen.  I'm not making excuses, this is just the plain ol' facts.  While you guys are running, I'm at work tending to the criminals in Austin.  Nope, I'm in Duane's group and I think that will be just fine.  The extended break over the summer has done me good, I feel stronger than ever and am looking forward to training for a fast AT&T.   Yeah, I sandbagged those 2 marathons this year but my priority is AT&T this season and I'm gonna go for it.  For me taking it easy has gotten me further than just hammering all the time.  (Hmmm 3:33 vs 3:50 some - and don't even start about the blister Geezer)!!

This one's for you Geezer

So my work hours got a little shuffled tonight and I won't be out of work until 9am tomorrow. So I went for a 5 mile interval workout tonight. I had a workout I downloaded off ITunes that gives you a warm up and then 4 min hard/4 min easy x 4 and then a cool down. I ran each hard section progressively faster going from MGP to sub 5K pace. The interesting thing was that I would end the 4 min hard section thinking, "there is no way I can do that again" and after the 4 min recovery I would ramp it back up to even faster with no problem. Overall, I felt great during the run. No heel pain at all anymore.
There was a brief sprinkle of rain during my warm up that felt great. It was a bit humid after the rain stopped but at least it wasn't hot. I just can't deal with the overheated brain feeling. It was good to run the intervals in my neighborhood which had minor ups and downs on the route I took. Will make the track work in September seem easier. Thank you Geezer for getting after me last summer...that is always in the back of my mind and helps me push just a little harder.
It also helped that I had been up and on my feet for 4 hours before the run. I had ridden one horse and tended to Riley.
Riley, unfortunately, is no better so will be going to the vet this week to see if they can figure out what is making him lame. I have done everything I can to get him better with no luck. His lameness is odd too...sound when he trots in one arena and dead lame in another.
Going to shoot for the mid 30's to 40 miles this week depending on how busy I am with helping at the horse show this week.

New Plan in Action

Despite an overwhelming desire to go home and go to bed after work this morning.  I put my running stuff on and ran out the back door of the jail.  Ran six miles with most of it on the trail.  By the time I got out there, all of the serious runners were showered and at work.  When I was out there there were 2 prissy poodles with their prissy male owner whom I'm sure was making sure they didn't get a spot of dirt on them.  Lots of walkers and shufflers.  I did stop at the tennis courts for a bathroom break and there were a lot of anorexic looking xc highschool runners getting ready for a workout.  Anyway, I felt great.  I am going to ease into this afterwork running thing so I don't get sick of it and quit...been there.  I am a little extra tired now even though I got 8 hrs sleep today.  My heel seems generally better as well.  I month until AT&T starts.  I feel exceptionally well prepared this year.

Telekinetic connection to MikeW

I read Mike's post about Staurdays long run and I did exactly what he read about. I ran easy for the first 5 miles or so. Pushed through the hills and for the last 5 miles pushed a bit faster. Averaged 8:00-8:20 for the last 5miles. I felt great.
I made an effort to eat properly on Friday - I was tired when my alarm when off on Friday so I chose not to run. Slept in 'til 9am. Made an extra effort to really hydrate well. Took a little longer than usual to fall asleep but got around 41/2 hours sleep on Fri night.
Got up at 4am...took a shower, fed the dog, ate 1 waffle with pear butter and had a glass of Cranenergy drink. Had gotten a bunch of Sport beans that were 50% off at a Linen's and Things that was closing so figured I'd try those on the run. Took the 11 mile map and the 16 mile map. Ended up doing the 16miles and could have easily done 18 or 20.
I felt really strong on the run. It's a good sign when I have to tell myself to ease up every now and then. Ran with Julia for a bit and Diane after that. I got a little disoriented in the last few miles and kept worrying that I was going the wrong way on Shoal Creek...eventually got to the park and all was fine. My heel didn't hurt a bit and the Sport Beans worked just fine.
Got home and hit the scale - lost close to 6 pounds!! Yikes...I'm not surprised because my clothes were just dripping at the end of the run. I drank 3-4 small cups of water at every water stop. Interestingly when I woke up I noticed I was a few pounds heavier than when I went to bed. I assume that is water hooking up with the carbs I ate for lunch and dinner.
Had a good breakfast, a shower and then went and rode a horse. Went out for lunch and had a burger and fries. Major 6 hour nap on Sat afternoon - preparing for work! My legs do not feel like I ran at all - I didn't bother with an ice bath.

Whine, whine, whine....

It's too hot, my heel is sore, Riley still has a sore foot too...honestly I can't wait until it's a little cooler so I can run when I feel like, not when it's reasonable out.  While it seems like most people I know like getting up early in the morning, I don't.  Didn't this morning so therefore there was no run.  Got in 9 yesterday but my legs felt strangely dead.  By mile 7 they came alive but still weren't great.  I'm liking the hydration coach Geezer mentioned on his post...I usually don't have a problem getting enough water in but occasionally the day will get away from me and at dinner time I realize I'm a liter or 2 behind.  

As far as the horse thing goes, the lady that owns the barn where Riley lives, owns a really nice young horse she doesn't have time to ride enough.  It's the kind of horse I can't afford to buy.  Anyway I get to ride her now and once Riley is better, I will make the time to continue riding her...she is that nice.  Not fancy looking but nicely bred and the riding skills she needs to learn are easy for her.  Very comfie trot too.  I am going to ride Riley at the walk on the grass until he is sound.  Can't see how that will hurt given that he walks around outside all day and he isn't limping at the walk.

I'm going to soak my left foot with cold water and epsom salts tonight and hope for the best tomorrow.  My foot seems slightly better today after not running.  I'm sure it will be worse tomorrow but we shall see.

Good news...I fixed the flat on my bike and am pleased to see I can still change a flat in under a minute.  Might try and ride the bike more as it seems to be less nasty to ride than run when it is really hot.

Off to walk Riley around.....