Monthly Archives: July 2013

Intervals, Heat, Treadmill

Yesterday I got out of work about one hour early.   It was 90 degrees. Yep, I was going to go run intervals.

I dithered all day on where to go run.  The original plan was to go to the high school track.  But there is no shade, at all.

I decided to go to the Great Guernsey Trail, which is the bike asphalt trail in the area.  It is shaded.

I leave work, and see that it is overcast! And it looks like an impending thunderstorm might be coming.


I start down the trail, jogging. The idea is to warm up.  Well, I am warmed up.  I am plenty warm. But the legs are not quite warmed up, but I keep asking them ” are you warmed up? Ready yet? Ready yet?”  But the last thing I want to do is try and run  hard before the legs are warmed up.

After mile two, the legs seem ready to go. I toggle thru the Garmin watch, and find my interval workout button.

Okay. It’s time to run fast ( or try and run fast).  I only gotta run 4 intervals.  I get going on the first. Bleh. Nothing great.  But as I hit my recovery time, my legs do feel all  loosey-goosey, I love how they feel, my muscles are just sliding over each other.

Interval two.  Cadence cadence cadence.  I feel I am breathing in moisture.

The thunder starts commencing around now.  But I  only have two intervals to go.

Interval three. I try and invoke my muscles, thinking back to my 5K from the weekend.  I should be running like I late into mile 2 almost mile 3.  But it’s so hot. Cadence cadence cadence, I just keep my eyes on the asphalt trail in front of me.

Interval 4. Okay! I resolve to leave it all out there…which kind of fades after the watch beeps start and I begin running.

Only four minutes. The thunder that has been occurring is much louder now. Go go go go go go isn’t four minutes up yet??

FINALLY, after 15 minutes, the watch beeps. Yahoo. I did it. Intervals in 90 degree heat.

As I walk back to my vehicle, the breeze from the impending thunderstorm blows nicely around me.  As I reach the vehicle, the rain begins. Timing is everything!


Wednesday was a planned treadmill workout, as I needed to get home for the two dogs, get their walk done, and wait for the third dog to return from surgery.  After last week “good” treadmill run, I was expecting  unicorns and rainbows to emerge and accompany me on my treadmill journey.

Not so much. It was one of those peak at the mileage (I always cover the display) 3.56 miles? That’s all?  I’ve been on this machine for three hours now!  But I finally got through it.

Now I am up, on Thursday, at 5am, getting ready for my long(ish) run, Time to beat the heat!

Full Disclosure

Sometimes I don’t nail my workouts.

But you know? Usually I do. I really do not miss a scheduled run.  Ever since hiring a coach, I’ve pretty much stayed to my schedule. Unless an injury coming on, or feeling an illness or just too much tiredness, I do get out and get my run on.

Today, My dog went (with my husband) to Columbus for his oncology consult.  He will have surgery, on Wednesday to remove two mast cell tumors.  This is his (this dog) second round of surgery due to mast cell tumors.  These are cancer tumors.

My plan was to get home, walk the two Shepherds, and then go run.

But the husband and other dog were already home, but everyone needed their walk.  So my run got postponed a half-hour, until the husband was ready, then we took the dogs out for their 2km hike around the estate.

I don’t do well with coming home, and then going to a run.  I typically “have” to get right out the door if I am going for a run.

All during the dog walk, I kept trying to pysche myself up.  And all I kept saying to myself was ” I don’t wanna, I don’t wanna, I don’t wanna…”  The ninety degree weather didn’t help either.

So I decided to can the 5 mile run.  

Whoop de do.

At least, this far along in my running, I am not down on myself. I do not think I SUCK!!!! or I am a terrible human being, or I will lose my entire base of fitness, by bailing on a 5 mile run.

It’s a zero day.  I could probably use it, since the hamstrings are still a little sore from last week.

Tomorrow is intervals-after work, in the heat. This should be interesting.

13 Miles, Easy

That was the plan.  And I did use gmap-pedometer to map out a 13 mile course. Most of was on my usual 6.4 mile loop, with about 3 miles with a diversion to Yellow Water Road, and then a little out and back down Beal Road.

I didn’t get out until almost 9am.  It was already hot and humid. I was already not digging the run as I descended into the Yellow Creek bottom.

Then, as I am running, this little dirt road, I trip on a rock, and do that scary stumble stumble stumble forward trying not to face plant-and I did recover, and not fall!  But boy, that threw me for a loop. I started walking, trying to shake off the almost fall.

I was busy trying to talk myself out of the run when I found myself climbing out of Yellow Water Creek Road, climbing the next hill, and well, then there is a downhill.

Everything is better on a downhill.

So I talked myself just kept going to make my mileage at least ten miles.

The schedule said, 13 easier.  You better believe I was taking it easy.

I tried to amuse myself on the climb out of the valley. On a similar route, in March or even April, I had a snow squall hit me directly in the face here.  It was tough just trying to imagine that on a day like today.

I started up YET ANOTHER HILL for my  out and back.  OMG, this hill goes on forever. Well, at least for 0.2 miles.  I resolve to turn around at the first side road.  I was supposed to go down the side road, to get my mileage up to 13; I’m not having any part of that today.

I find the side road and do not go down it. But at least now I get to run DOWN the endless hill.  As I cross a bridge at the bottom, I peer over into the very full creek and am amused to see two muskrats swimming.

Not my pic; when they sensed me they took off to the bottom. But just picture a big rat, swimming. That’s them.

I actually felt pretty good running across my track/interval section.

It’s much greener now!

But I also knew I only had about three miles to run. I was pretty much out of water, I had carried two 20 ounces bottles.

My last mile, I turn  back onto the state route that I live on. My it was hot.  As I trudged up the last hill, I was getting a little dizzy and nauseated.  Starting to get that heat/nutrition bonk. Good thing I only had about 0.1 miles back to my house.

Still managed to get in 11 instead of 13 miles. Hamstrings were a bit tight after the varied mileage yesterday, but still a good morning of running.

Nice Day of Running

Today I headed up north for a day of running.

For me, WAY up north. Almost to the PA line, to Andover, Ohio, right on Lake Pymatuning.

This was for a 5K. This was the Dan Dunlap 5K Memorial. Dan Dunlap was a member of NEO TC, who passed away in 2011 due to an accident. I felt it important to show some support from our club.

Jim Harris and Matt Hanks were also there.

I do not run 5K’s very often. When I do, the pre-race always amuses me. Today was no different.

I got to the race start a little later than planned, and only ran about twenty minutes or so, didn’t feel all that warmed up. The temperature was a bit cooler too, only in the 70’s at race start, so I didn’t want to hurt myself.

The race starts. I am now reminded that 5K runners do not seed themselves AT ALL due to ability. I spend the first few minutes of the race moving around much slower runners.

Hit the first mile in 8.53.  Shins a bit tight. But okay.

Mile 2. Crap, 8.32? Now I am going to have to run mile 3 faster than that.

A female with a rather large bottom in blue has been my target since around mile one.  I reel her in. I stay behind her for a little bit..let her do the work.

I pass her. I know she is not happy, as I can hear her breathing down my neck. But hey, now that I have made the pass, ain’t no way she is coming back to me. Cadence cadence cadence.  I pull away from her.
Glance at the watch, find the right column, 2.6, okay, time to go.

Mile 3 8.21

Finish in 26.38. First in AG, 45-49.

Happy with that. I was asked my goals, prior to the race. First? Finish the race. (Hey, I don’t care, 5K or 50K, first goal is to finish the race.)  Second, considering how fat and sluggish I have felt lately: finish under 30 minutes. Next goal, which I thought was doable, was 27 minutes.  So way good with that.

I looked up my last 5K time (Thanksgiving 2012 5K) which was 27.10!  So I have beat my latest PR time, which is good. Considering my legs were tight on Thursday after the treadmill run on Wednesday.

Mill Creek Park

Since I was already up north anyways, Slim and I made plans to run the YUTC loop at Mill Creek Park. I needed to get some new pics of areas of the course that I had not already snapped; I hadn’t been back at MCP since last year, and Slim and I haven’t shared trail in quite some time; so a big win-win situation all around.

The Dan Dunlap Memorial 5K had awesome post race food-I had water, chocolate milk, 3 slices of pizza, and two slices of watermelon, so I was ready to go run more once I arrived at MCP.

 I need some more kind of obscure race course photos, since I will publish a blog post called YUTC Course Preview. I realized I didn’t have photo shots of some areas of the course.

Slim and I have enough trail time to go over details for the YUTC; details for URINEO; and to hash out where we want to run/bunk down at for Slim Pickins 2013.

There is only about one mile of road on the YUTC course. We ran down this, and were back on the dirt trail which parallels the road, when out of the corner of my eye, we can see some bikers.  Then I was back  in the leaves, and we hear the CRASH and screaming.  First, we don’t know what to make of it, but then as the screaming continues, we run out of the woods.

The biker guy has not seen the huge post in the road and crashed right into it.  He’s screaming and moaning and holding his quad.  Slim gets him to roll over and nope, his leg isn’t broken, but the bruise is forming really quickly.  Slim adivses the other Freds to call for extraction and I add they should bring a bag of ice. Slim also mentions a trip to the ER might be advisable.  Using  up all our medical advice, we return to the trail.

Southern end of the course.  The greens were very cool looking.

Lots of people out and about at Mill Creek Park today.  It was a good day for a run, a little cooler, and a little less humidity.  Good trail time with Slim!


Today I ran eight miles on my treadmill and was very satisfied with my run.

Treadmill, you gasp? Treadmill, in the middle of July?  WTF?

It was my day off, I had tasks and errands planned.  The most important part was the husband; he had his 50th birthday colonoscopy.

My free time started around 1 pm.  Where the temperature was now 88 degrees.  And I had eight miles on the schedule.

And it was really hot and humid out.

But I had eight miles on the schedule. On my day off (off, from work).  I was determined to NOT defer from the schedule. I had the time. I had the time.

Flashback to one year ago..I would have been sitting at our outside table, at our townhouse in Silverton, looking at the mountains, pondering my membership in the very inclusive club I had been invited into, wondering if I was worthy…

So that doubly made me want to get my workout in.

SO I could go run, at 2pm,at 88 degrees, and get my eight miles in.

OR I could run on my treadmill.  I was supposed to be keeping an eye on the husband (he seemed fine ).

I didn’t really want to run on my treadmill. In fact, I rather dreaded it.

But I really wanted to get my silly little eight miles in.

One year ago, I was contemplating 100 miles in the San Juan Mountains.  The hardest (and most beautiful) course in the US.  And wondering if I belonged there.

And now my biggest challenge was eight miles on the treadmill.  Not to disparage either attempt. It’s just the difference between last year.. and this year.

It’s funny how head games play.

I went and found a fan. And changed into a sports bra and shorts. And shoes.

I watched two episodes of “Love It or List It” from HGTV.   And I got my run in, in 1 hour 30 minutes. Probably a bit quicker than if this had transpired at 3 pm outside.

It was incredibly satisfying to nail the workout.

The workout, in the middle of July, that absolutely means nothing, in the big scheme of things.

Except that I kept to my schedule, which was mentally way more tough than the physical, and kept to it.

I feel a bit more energized and enthusiastic about my training, after that 8 mile run.

8 miles on the tread. Imagine that.  Psyching me up.

Calamity Kimba!

I was going to drive over to Barkcamp State Park and check out the trails there, but I was feeling lazy and decided to just go over to Salt Fork State Park and run the Bigfoot Loop instead.

New gear! Yes, new Dirty Girl Gaiters.  Over the past few years, I have “kicked” my gaiters to shreds.  My gait is that I do kick my right foot to my left leg, meaning my gaiters shred over time.

I decided to show you all my quad muscle.  I am bruised about eight inches down. I fell, last week at my Black Hills 100K, at mile 15.  It was a tough hit.

I started on the “Bigfoot 50K” loop right out of the Salt Fork Lodge.

I had just exited the camp rest room, filling up my water bottle, and started down the trail, when WHAMMO BUZZ!!! Something flew into and stung my eye!

So I am whapping myself in the head…it feels like something stung me.   Did I get stung?  I could go back to the campground rest room..then I remember I have a camera on me, and snap a pic…yep I have been stung.

Is my eye going to swell shut?  Am I going to have to run back to my vehicle with one eye? Well, is there isn’t any options! The eye hurts, kind of bad. But the eye doesn’t swell shut.

Well. there is no real damage; the eye just hurts. I just mosey back down the trail.  The eye swelled up quite a bit but didn’t shut completely.

Until I woke up this morning! The swelling had gone almost away, yesterday, but this morning the eyelid and pouch under neath are all swollen up.

Nothing like starting your Monday morning with a cup of coffee and a Benadryl capsule!!

Chapel Hill 10K Loop

I call it my 10K loop, but it’s actually 6.4 or 6.5 miles.

I wore my muddy La Sportiva Ultra Raptors (trail shoes) for my run around the block, since neighbor Dan had advised me that the road was closed, the culvert was washed out.  I was planning on having to get my feet really muddy, and these shoes were still dirty from the Black Hills ultra.

 I get down to the creek bed hollow and there is a road closed sign.  The storm did hit a week ago, and the township crew already has a new culvert installed at the road.

 The cows don’t seem to be too concerned.

 I run by the cow pasture, and start up the hill. This is where the pond breached. It was a relatively new pond, has been there about four years.  Yep, sure enough, the dam gave way!

Apparently, with the heavy storm of last week, another pond higher up on the ridge gave way first, which then led to water overflow, and this pond breaching..which is what washed out the culvert in the road all the way in the valley.

 The pond is was bigger than I imagined.  (I stepped off the road for the pics, I usually don’t look over the pond that much.)

Then I just continued up my road on my loop.   I normally run these loop in my Hokas. I have the Evo Stinson Hokas, which are the road/trail hybrid. I must confess that I really like the extra cushioning in the Hokas on this muddy gravelled road!

This high banks wall just keeps getting more and more eroded.  That storm didn’t help.

A nice little tiny pond formed by the side of the road. Complete with frogs.

Not really abandoned. I’m sure something broke down on it.

Just some views from the loop.  It was hot and humid. I took my time, but I was only about five or ten minutes slower than usual for the loop.  My shins were a bit tight on the first mile, but I had no quad stiffness on the downhills. I just took  it easy and am happy to be re-acclimating to the heat and humidity.  I remember my winter whining in my layers of clothing!