Hills for breakfast, hold the gnats

Objective: Easy w/ cadence drills and 1 big hill. Taper countdown: four days.

Weather: high 50s F, clear & calm

Change in the game plan.  For some mysterious reason I slept very poorly last night. Tossing, turning, waking.  So.... today was my last run before Portland.  I will sleep in tomorrow. If Gebrselassie can take a week off, I can take three days instead of the planned two. :)

So I probably will not blog again until after the race.  Best wishes to everyone racing this weekend and thanks to everyone who has encouraged me these past couple of months.  See you on the other side!

For everyone on the blog who said they would still like me even if I had a bad race, here is your chance.  Executive summary: Just a hair under 4:30 finish time (hoped for 4:10), soaked by rain, painful abdominal cramps from mile 5 to finish.  

This was a very rough race for me.  I still feel like I was in at least 4:15 shape, if not the 4:10 I aimed for. I started to get crampy around mile 5 and was in pain for the entire remainder of the race.  I now believe it was a feminine issue, as evidence to support that has, er, come forth.  But yesterday during the race I really wasn't sure what was going on. I do not remember ever running a marathon where not even one mile of it was enjoyable, as this race turned out to be.  After “doing everything right” it was quite the shock to feel it all slipping away.

I do think I made two mistakes. The first was to neglect to bring Motrin with me.  I used to bring it on every long run and marathon, but it’s been a long time since I've needed it. The second mistake I made was running with a pace group before I had warmed up.  I believed I was doing the right thing by picking a pace group slower than my goal pace, but there is a big hill at about mile 2-3 and it may have cost me too much to stay with them at this point.

Here is how the race went.  I lined up with the 4:15 pacer before the start and felt fine at that point. We started out right on pace and, as always, I hated the first couple of miles.  I would do workouts with no warm-up if I thought that needing to run slowly for 2 miles was something you could train out of yourself. I kept telling myself, “you will warm up, you will feel better; you’re going out slower than you did last year so don’t worry.” (Last year was my 4:17 PR on this course.)  But on top of not feeling comfortable, staying with the pacer was extremely nerve racking: it was very crowded and all kinds of people who lined up in the wrong place (gr) were in the way and had to be run around.  Furthermore, one woman who was obviously going with the pacer kept pushing me over, like she wanted to be right behind him, but then she would weave away and I naturally took back the spot.  It was just too crowded.  

We came to the first real hill at mile 2 and were corralled into an even narrower lane of traffic. The word "sardines" comes to mind.  I sensed that the pace was too fast for me to run on an uphill before I had completed warming up, but I was so packed in I didn’t know how to slow down.  Looking back I should have just let the people behind me fend for themselves and get around me, but I stayed with my group.  Perhaps unwisely, since it was not long after that I began to feel unwell.  But who knows? It may not have made any difference.

We finally came to the downhill at mile 3.5 and I decided to let myself have my “normal” downhill flight. I am particularly good at running downhill, with my short legs, my fast turnover, and my mid-foot strike style.  I pulled away from the pace group and waited for the relief of downhill running to bring my sense of comfort back. It never did.  At the bottom of the hill, I fell into the 4:10 pace, which may have been a mistake at that point, but it is the pace I’ve trained for. Somewhere between mile 5 and mile 6 I started to cramp up all through my lower abdomen.   Miles 6-16 are normally my favorite miles, even in marathons where I didn’t do very well. But yesterday, by mile 7, I was wishing I could call a cab. Still, without consciously pushing myself, my pace kept right on the speed I have been training for. (Yay for MP pace training.)  Every time I ran over a timing mat I thought, “well, this is bad, DH will see this on the internet and be out there in the rain waiting for me at 4:10.” (He did catch my fall from grace by mile 20, so at least that was saved.)  Oh yes, the rain.  Our forecast was for a 10 percent chance of light rain; it started to come down at mile 7 and never did stop (and heavy at times!).

Somewhere around mile 14 I decided to do some walking and see if I could make the pains stop. They were now shooting down my legs. I would have paid my only little $5 bill for a couple of Motrin by then.  During the walking,  I noticed the 4:15 pace group catching up with me and fell in with them again.   Even now, I believe I had the fitness to stay with them or overtake them even, but I lost my will to do so.  I was in so much pain, I just didn’t care. After weeks of caring about this race so much that I was getting nightmares, I felt I didn’t care at all.  The St. John’s bridge came up, and I ran most of the hill but walked parts of it too.  Running up the hill, I could feel my leg strength, still springy and fresh, I just couldn’t fight the pain.  The 4:15 runners drifted ahead.

The aid stations are not allowed to give out Motrin, I learned. Pride set aside, I actually asked several runners and volunteers for some as well, to no avail.  Walking brought no relief, so I ran most of the time, albeit slower and slower.  I was soaked through and in a lot of pain, but it was like I could feel the basic fitness underneath -- I just couldn't tap into it. There was nothing left to do but tough it out.  It’s a good thing I love running, and that I know how much more positive a marathon can be.  I'm used to the pain of the last miles, but this was ridiculous.

Not to end on such a depressing note, I’ll review whatever highlights I can think of and Lessons Learned.  Highlights: 1) At the expo, I got to meet and talk to Bart Yasso!  2) I had an almost totally positive experience with pre-race preparations – the “almost” referring to my lack of Motrin. But I was wearing and carrying all the right stuff.  3) I managed to force myself to eat the gels I brought. That has always been a challenge for me. 4) Two years ago I would have considered sub 4:30 to be a minor miracle.  Lessons Learned: 1) OK, needless to say, the Motrin thing.  2) Warm-up considerations may need to go further for me. This would mean that time goals may need 2-3 minutes added to allow for a slower and less nerve racking start. Although I've now complete 15 marathons, this was only my 4th attempt at a real time goal, so I'm still trying to figure out whose advice to take about pace and warm-up and whose to ignore, lol.  3) Nerves: My higher level of training this summer left me with some high expectations and I did not handle that well, especially during my taper. I don’t know how much my nerves affected me but it may have interfered with some overall well-being issues. I'd like to learn to relax before future races.   4) Rain has never been a big problem for me but I believe I should take its effects more seriously.  In some small part of my brain I may have known that the wetness was making me chafe badly though I didn’t feel it until later.  It may have been wise to abandon time goals once I was soaked with rain.

I can hardly wait to get my legs back and start training again for CIM in December. It's nice to know that this really is a fun sport and that yesterday's race was not typical.  I know I'll get to my goals eventually.  As long as I keep learning and getting stronger I have no regrets. Except forgetting the Motrin...

Edit: Oops! This was Tuesday's entry.  Post marathon brain malfunction.  Monday, my biggest accomplishment was getting on and off an Amtrak car. 

Objective: Active recovery. 40 minute walk with ski poles.

Weather: 50F, heavy showers with starry sky patches, windy (Beaufort 4-5 w/ gusts)

The nice thing about working out in the dark is that fewer people can see you looking like a dork.  But those ski poles were just the ticket. There were a couple of surprise wind gusts that would have pushed me over with my weak quads today.

Objective: Active recovery.  50 minute walk

Weather: Calm, dry, cloudy, 40sF (felt cold!)

15 min. abs & upper body wts.

I was able to get out there and walk without the ski poles today, although I'm still pretty wonky on any declines.  Saw a few runners -- wished I was doing that instead.  A couple more days and I should be able to at least jog.

ETA: I want to thank everyone who left comments on my race report! I've read them over and over for encouragement.  It really has helped put things in perspective. 

The bad news:  I have a cold.

The good news:  1)  It seems pretty mild.  2)  I can go down stairs forwards now.

:) Have a great day, everyone.

Objective: Active recovery. 1 hr brisk walking.

Weather: 40F, clear & calm (Woke to first frost today.)

My legs feel pretty good, but I've still got this head cold hanging on a bit so I decided to give it one more day before I try running.  Hopefully I can do a little jogging tomorrow.  I don't really like walking. The blood always seems to pool uncomfortably in my arms and hands, and there is always this lack of momentum. You walk, walk, walk, and instead of getting to the other side of town, it's just the end of the street. 

The Halloween decorations are coming up quickly now.  The slowness of walking gives one an opportunity to get a good look at some of these.  I like the harvest theme decorations a lot, but some of the Halloween decorations will be so very frightening for smaller children, poor things.  There is one house that has a life size skeleton chain-sawing apart a "live" human, with plenty of blood.  I'll take scarecrows.

Objective: recovery/easy

Weather: High clouds, low 40's F

Woohoo! I'm running again! What a lovely morning, with all the fall colors and crisp air.  A bald eagle went right over my head a couple of blocks from home.  My only problems were a lot of phlegm (head cold nearly gone), weak legs, and becoming easily winded.  I took short walk breaks whenever I felt too breathless, mostly on the hills. 

My plan for the week is to take it easy and run by time Monday through Saturday.

Objective: easy/recovery

Weather: 40sF, windy (bf 3-4), light drizzle

15 min abs and wts.

Feeling a bit stronger today, though still noticeably weak and breathless. I just took it really slowly and enjoyed the ride.  Very dark; I need to get new batteries in the headlamp. Seems so soon; I think I just did it about 2 months ago.  But I do like a nice wide beam.

As my strength returns this week, I'll have to start pushing my wake up time back to the 4:30 neighborhood.  It's only been a couple of weeks, but I got spoiled fast.  My main strategy for early waking is: no thinking allowed!  I have an extremely persuasive slacker living in my brain, and she can talk me out of a run in less time than it takes to hit "snooze."  When the alarm dings (I have a Zen Alarm, love it), the only goal is to sit up. Don't think, just sit up.  "If you can sit up you can 'git up."  After a few seconds of sitting, I can progress to walking and after that it's in the bag.  But still, no thinking! Not even that great motivational speech you made up the night before. Slacker will shoot it full of holes without breaking a sweat.  Just move.  If I must allow myself a thought, it shall be "you can have a nap later."  Sometimes that's a lie, but Slacker doesn't have the day planner, she only knows about slow breathing and warm beds.   So this week is Get Back To Routine week, except for the workout details since all runs will be slllllow for now.

Objective: easy w/ form drills

Weather: High 40s F, cloudy. Wet streets but no more rain. 

15 min abs & weights

I found myself a bit overdressed this morning.  My house was cold and it fooled me.  I do wear layers but find them difficult to remove with the watch, hat and reflective vest pinning everything down.  Chances are I'll usually get too cold and end up going back and forth, wasting time with each clothing adjustment.  Anyway,  I believe I also expected to be running a little more slowly but I felt great. So that's good news.

My form drills today were focused on arm swing and on anti-shuffle gait.  (I am teaching myself to bring my foot up higher in back.)   Those are good drills to throw in when I want to keep the workout in "easy" mode.

Head cold still hanging on a bit, but not affecting my energy level. :)  Just loads of mucus and frequent sneezing.

Objective: easy

Weather: High 30s F, clear, lots of moonlight, 1 patch fog, frost on cars, light breeze (Bf.1-2).

20 min core & weights 

Legs felt good this morning.  Today's mileage was nearly the same as yesterday, but 2 minutes faster overall time.  I tackled "the big hill" (coming up from Crestview) the first time since before my marathon and felt pretty good, not too winded. 

Yesterday I mentioned my form drills. I wanted to add that I have received my most helpful form tips from a book called Programed To Run by Thomas Miller.  I had pretty dreadful form before the book, so there was plenty of room for improvement, but I still think it is a terrific method.   

For what it's worth (and possibly for amusement), there is one form tip I actually received from the guy who gives my daughter horseback riding lessons.  He is always talking to her about "collection."  It means the horse's limbs, stride, movements are well under control at all gaits. What amazes me is that my tiny 11 y.o. is supposed to have some control over this, with nothing but her thin legs and two little strips of leather.   Anyhow, I started to think about "collection" last year (in terms of human running) and realized that a lot of the time I was running with a kind of careless floppiness.  I think about that from time to time ("Are you collected?") and it seems to be helpful. 

I am so happy to be getting back to my normal speed.  Today was still an easy day, but I did find myself moving faster at that effort level.  Running faster is just more fun, plain and simple. 

Objective: easy

Weather: 40s F, continuous light rain, some fog, light breeze (Bf. 2).

Not very comfortable today with the rain.  Light nylon jacket w/ gortex lining was a little too warm at times, but mostly I dislike the bulk.  One sweats enough that one ends up wet under the jacket anyway, but it does block the wind.  The worst moments were after a bathroom stop, when I had start up again with wet clothes - br.  Smartwool leggings under my running skort worked well.  Shoes and socks stayed dry.  I'm still contemplating the Sealskinz waterproof socks for those big downpour days I know are coming, but I'm just not convinced they would be comfortable enough at long distances.   If anyone has a "dream jacket" they'd like to tell me about, I'd love to hear.  I've got 3 and dislike all of them. 

Might take tomorrow off and try a long run Saturday.  I'd really like to shake this cold for good.

Objective: Endurance w/ hills & variable speeds. Second week of recovery.

Weather: 40s into 50s F, calm, mostly cloudy firt 12 miles w/ patchy fog, then sunny last 4 miles.  

The fall colors have become even more beautiful since I last ran in daylight a week ago.  A lovely morning. 

This was a run with lots of highs and lows. My original plan was to run 3-4 miles easy, then do 10-12 miles at MP+30-40 seconds, and a few miles slowly at the end to cool down.  During the warm up it became clear that if I went through with that plan I was not going to last 16 miles, which was my priority.  The energy just wasn't there.

So, it was on to plan B!  Hills, hills, hills, but whatever pace(s) felt tolerable.  I went to all the hilly places (Heights, Bandera/Palisades, Deer Park) and ended up doing a few miles here and there at the pace I originally planned for this run, MP+30-40 sec.  At other times, I felt the lows of fatigue and my lingering cold, and slowed significantly.   During a relatively flat half mile, I got in that bit of MP running; I just felt like it, so I did it. 

I am thinking of all my friends who are running races this weekend.   Best wishes and I hope your runs go well.

Objective: Easy day

Weather: Mid 40s F, <20 drops rain, breezy (Bf.2)

20 min. core and weights

Well, I did everything right and still didn't win the apparel game.  I saw the rain falling and the branches moving, I felt the cold air on my face and checked the thermometer out on my porch, and I looked at the hourly forecast for my zipcode on wunderground.com (the same source that told me there was a 10% chance of light showers at my marathon - it poured). But when I stepped outside the rain stopped, the breeze calmed, and I was stuck with a jacket on.  At mile 3 I couldn't stand the heat anymore, and wrestled myself out of the jacket to tie it around my waist.   I was really looking forward to testing that jacket too; it's a new one, by Asics, that is supposed to be waterproof and breathable. It's got some great little vents on it.  I wonder whether I would have been too hot even in rain, but I suppose wet legs would have cooled me off somewhat. I'm sure I'll have another opportunity to test it soon. ;)

Other than daydreaming about untruthful weather reports and a knitting pattern for a sock I want to make, my random thoughts today were about hills. I've got some e-buddies on another forum who ran the Nike Women's Marathon this weekend. I asked them about the hills and so far two of them have reported the hills to be "worse than I expected."  Of course, almost any hill in a marathon is an unwelcome sight, but I suppose it really depends on how you've trained.  I'm a thousand percent stronger on hills than I was 4 years ago, before I moved to this hilly country, but I still have a ways to go.  I'm racking my brains trying to think of where I read a story about one of Arthur Lydiard's athletes.  She did so much hill running with Lydiard that, when asked about the hills in the Boston Marathon, she said, "I didn't notice any hills."  Does anyone recognize that story?  Well, anyway, I've got my first Brad Hudson hill sprint workouts coming up this week and am really looking forward to them.  For today, just easy running.

Objective: General aerobic, moderate, with 8 x 10 sec. hill sprints at end

Weather: 42 F, starry skies, breeze (Bf. 1)

ETA, 20 min. core and weights

This was my first attempt at hill sprints. At first I just didn't feel like I was doing anything. But by #6 I started to feel them. After #8  I even felt a little shaky, like one does after lifting a heavy weight.  I guess that's the idea.  This is going to sound ridiculous, but I had trouble with the counting.  Obviously I cannot sprint and look at a watch at the same time, so I was trying to get the seconds clicking in my head.  But I seemed to be easily pulled off the beat by the rhythm of my own feet.  Felt like an idiot. "It's not that difficult, girl. Just count to 10. Slowly. No, not that slow.  Oops, that's too fast. Wait. No. Time's up."

Have any of you local runners ever run the Nookachamps Winter Runs Half Marathon?  I was thinking this morning that I might return to it this year, if only to have some extra motivation for winter running.  I have not run it for years. The weather can be challenging (one year it was quite icy).  The race is held in Skagit Valley near Mt. Vernon during the swan migration.  So you get these flocks of huge white birds in the fields all through the valley.  It's really quite a sight.  I've never had a fast time there. It's a bit hilly. 

Objective: Easy to moderate.

Weather: Low 40s F,  wind (Bf. 4-5), clear (another gorgeous starry sky,  crescent moon)

This was one of those mornings I just didn't want to come in. I feel like I would gladly have run another 7 if time permitted.  Just before I came in, the sky behind the black silhouette of the Cascade Mountains was just beginning to glow indigo, but the stars around it were still twinkling.  What a beautiful world.

I began the run with a bit of leg stiffness. This actually made me happy, since I was hoping to feel some effects from yesterday's hill sprints.  After about 10 minutes my legs felt great and continued so throughout the run, with one exception: a little stretch beginning with the hill climb from Crestview, perhaps more evidence of yesterday's good work. 

Objective: Moderate

Weather: 40 F, light rain (another bad call from the weather service)

15 min. core and weights

I don't know why I put on my jacket this morning, since the prediction was for only a 10% chance of rain.  Those first couple of miles I felt like a real idiot: I did it again, I was too hot.  The jacket came off, and it immediately started to rain. >:(  Once I was cool, I was also wet.  But the jacket eventually came back on and I felt fairly comfortable.  By the way, have I ever mentioned Snoqualmie's Excellent Jacket Tie Method?  If you only partially unzip the jacket, take off the sleeves, then zip it up again as far as you can, you can tie the sleeves and roll the jacket down so that it is a more compact unit around your waist.  Still kind of a pain, but not so floppy.

I'm thinking over my "homework" that Sasha gave me a couple of days ago.  First, I must get to a track. This is not so easy.  I have ruled out weekdays, since 1) I do not wish to spend my running time driving and 2) I am too cautious to go to the school by myself in the pitch dark.  It is not safe.  I might think about inserting the time trial into my long run this weekend, in which case I would use the long trip to the school and back as my run. 

One of Sasha's questions to me has been on my mind: "what do you mean by "the speed just isn't there?'"  The short answer is "I'm pathetically slow despite all my hard work."  But since we were talking about mileage and aerobic base, I have been thinking about my mileage goals and wondering about what more miles can and cannot do for me.  I would like to increase from my 55-60 range to a 65-70 range, but I think I need to get faster to achieve that, since I'm out of time.  But here is the point.  To run that 55-60 I am spending 9-11 hours on the road per week.  If I were a faster runner, and my average pace for daily running was, say, 6:30 instead of 10:30,  9-11 hours at that pace would put me up near 100 miles per week.  If my reasoning is correct, I am putting in decent time but "the speed just isn't there."  It goes back to the bell curve concept that I discussed about a month ago. I'm on the high side for effort, but the low side for results.   

In spite my seemingly endless whining about all this, I do believe improvement is coming - albeit slowly.  I am so fortunate to not be injury prone and to absolutely adore running.  I know I need more intensity, but because of my age I have to take it in small doses to make sure I don't crash and burn.

Sorry this post is so long, but I don't want to forget to mention an incredible story I heard about.  Arien O'Connell ran the fastest time at the Nike Women's Marathon, but was denied "winner" status because she did not sign up in the "elite" category. (She was the only sub 3 runner.)  Nike has since made her "a winner," but not "the winner."  The two stories are here and here.

Objective: Easy

Weather: High 30s F, clear, slight breeze (Bf.1), frost on cars, starry sky w/ crescent moon

15 min. core and weights

Every day is a new beginning, and thank goodness for that.  Sorry to sound like a motivational poster, but I had an unusually and unexpectedly stressful day yesterday and ended up raiding the Halloween candy.   I don't eat a lot of sugar; it doesn't agree with me. So what was meant to be a comfort just ended up making me even crankier and I woke up today with a sort of "sugar hangover."  Today I reform!  Good food and clean up the messes of yesterday's disappointments.  I'd love to start the weekend with a clean slate.

My mileage seemed a little low until I remembered that I have a long run on Sunday, but did last week's long run on Saturday. I'm now nearly 3 weeks past my marathon day, so I guess I'm officially out of the "recovery" stage.  I'm still being a little careful though.

Thanks again to Dale for giving me the link yesterday to the info about strides.  I was planning to try it this morning, but it will have to wait until next week.  Today was all about getting the miles done.  And I actually did enjoy it after the very long warm up period. 

Objective: Endurance + bit of MP

Weather: Started out in the 30's with some fog, very frosty.  After the sun came up the wind turned and became quite strong (Bf. 6-7), warm and cool pockets in the neighborhood.

I felt very sluggish today, so yay for me on running the miles I intended to run.  My intention to run about 10 of them at MP was quickly dashed by my tiredness, but I did get the 3 at least.  Things got really slow towards the end when I was all tuckered out from the wind, but I'm so proud of myself for staying out and finishing the job. 

That wind! Wow.  It was so strong up in Deer Park that when I was running into it I felt like I was on a treadmill.  Running, running, and going nowhere.  But in the interest of positive thinking, I shall list 5 things that were good about today's jaunt in the wind: 1) it felt playful at times, 2) it wasn't raining, 3) I didn't have to handle it in the dark today & the sight of the fall colors in motion was a visual treat, 4) when the sun came out the wind kept me cool, 5) I believe it makes me stronger, physically and mentally.

Thoughts about calendars:  1) In my personal, paper running log, I always count my weekly mileage starting on Monday. That way I get the long run included in a one-a-week fashion,  whether I do it on Saturday or Sunday.  According to that reckoning, I ran a little over 56 miles this week. Not bad for week 3 after a marathon! 2) I see I've got 6 weeks until CIM.  I hope I can get some intensity packed into the next 2-4 weeks.  But I am determined not to stress out too much over this race.  I am shooting for a happy day above all else. 

And finally, here is your random tidbit about wind, trees and autumn.  Just skip this if you already know all about the botany of trees; I like to think about this stuff on days like today.  The strong winds of autumn actually help a tree in its task of moving vital nutrients from the leaves down into the roots for winter storage.  When triggered by shorter days, cooler temps and other atmospheric changes, the tree sends hormone-like chemicals to the leaves to signal "time to store up."  One side effect of this chemical is the autumn color that appears in the leaves.  As the wind bends the branches, the slow progress of nutrients to the roots is assisted.  And in spring, the winds will help nutrients return to the top for new growth.  "To every thing, turn, turn, turn..."

Objective: recovery run

Weather: Mid 40's F, clear starry sky, breezy (Beaufort 2-3)

15 min. core & weights

A nice run.  It's great to have an excuse for my slow pace sometimes.  I was surprised that my legs felt as good as they did this morning.  Last night I felt kind of bashed up.  Sleep is amazing.

Objective: Moderate pace + strides and pushing pace on hills

Weather: Low 40's F, mostly clear, starry sky, weird pockets of warm air about

20 min. core & weights

Tis the season for scariness, and I had my share this morning.  Around 5 AM I was headed out Carmichael in very dark, deserted conditions when I heard a bunch of coyotes howling nearby.  There is a green belt along that road, and they were off in those woods, howling their heads off.  I am sure braver country folk will scoff at this,  but it absolutely made the hairs on my neck stand up.  I kept hearing them off and on as I navigated The Heights neighborhood, trying to stay as far away from the wooded area as I could.  I know they are pretty harmless and frightened around humans, but all alone out there in the dark it felt threatening.  Coming back down from that neighborhood I had to pass the wooded area again when I saw.... (cue scary music) two sets of eyes! glowing in the reflection of my headlamp.  SO. Scary.  I feel pretty stupid now. I actually waved my arms at them, like Omar Sharif did to the wolves in Dr. Zhivago.  What a dork.  They turned out to be two small deer, probably out on the edge of the wood trying to stay away from the coyotes.  After that I could at least laugh at myself.  But soon afterwards I passed a couple walking their dog and asked them "did you guys hear those coyotes?"  They replied "yes! Wasn't that scary?"  So,  I'm not alone in my little primeval fear.

Aside from coyote induced adrenaline, I did feel very strong and energetic today. The stars were gorgeous and I had a nice run.  After about 5:45 there were a ton of runners out today. Many more than usual.  Hope they last; it's nice to have company but this good weather will not hold for long.

Objective: Easy run, finishing with 8 hill sprints.

Weather: Mid 40's F, Cloudy, breeze (Bf. 2)

15 min. core & weights

Pleasantly uneventful run.  I think I am ready for a steeper hill for those hill sprints.  Furthermore, I went back and looked through Brad Hudson's book ("Run Faster"), which is where I learned about hill sprints and compared his instructions to the advice that Sasha gave me last week.  I concluded that the two approaches are not using hill sprints in the same way.  In particular, Sasha recommends timing the sprints and ceasing when the runner begins to slow down.  Hudson, on the other hand, seems to view them more like strength/resistance training for the legs.  For the latter approach, one certainly would not cease when the sprints get slower, any  more than one would put down the dumbbell when biceps curls get hard to do.  Quite the contrary, as it is those last reps that build strength.  I don't think I am slowing down much at all during my hill sprints, but I was just thinking about the two different points of view.

A friend and I have been talking about the influence of body weight on performance.  I am in the top quarter of "normal" range on the Met Life Weight Charts and I think I will try to move down to the lower end.  As a runner, I really should not have extra weight, but I think I've been telling myself that at my age (dreadful words, eh?) I cannot be thinner.  Well, that might not be true.  I have not been unhappy with my weight from an aesthetic point of view, but my friend and I were discussing how much weight affects performance and whether losing a little weight makes a difference.  The thing is, training programs and running books have very little to say about this.  With all the media coverage about eating disorders, I think people might be afraid to talk about being thin.  Thin is Dangerous. "You'll be underfueled," "you'll risk Amenorrhea," "you're health will suffer."  Pardon the rant, but why is it ok to come out and criticize a reduction of body fat when it is so clearly taboo to say "gee, you have really put on weight! Don't you realize how bad that is for your health?"

P.S. Could someone tell me more about the Shoe Manager.  I entered my shoes yesterday, but I'm not sure how the updating works.  Do you have to add up each addition to the mileage separately? It doesn't seem automated, but I think I've missed something. Thanks.

Objective: Tempo workout.  2.25 mi w.u. + 9 x (3 min @LT w/ 2 min walk/jog b/t) + 1 mi c.d. 

Weather: Mid 40's F, cloudy, calm

First of all, thank you Carolyn for explaining the shoe thing.  There it was in front of my face and I didn't even see it.  I was hung up on the little "update" button I saw on the Shoe Manager page. Still not sure what that one does.  I'm so happy it's an easy entry!

Great workout today, especially considering how sluggish I felt at first.  I actually only meant to run 8 repeats. The ninth came about because I misunderstood the beep on my Garmin and thought I had one more to do.  If you select "manual cooldown," it really should start that immediately after the last rep, but instead it gives you another "rest" period, then beeps for the cooldown.  That was just too illogical for my brain at that hour and I thought "oh, I've got one more."  Then it seemed to be going on a bit too long and I figured it out.  So my ninth rep was actually near 5 minutes.  Better workouts through stupidity. ;)

Objective: easy, but with highest leg turnover w/out stressing

Weather: Upper 50's (weird!), some light rain, occasional light wind (Bf. 2)

15 core & weights

Whoa. Where did all this warm air come from?  Good thing I had some raindrops available for cooling. 

Fun workout.  Now October running is finished and I see I've done pretty well at my goal of recovering quickly and getting my mileage back up by the end of the month.  I have a very short time now to sharpen whatever can be sharpened before CIM. I will follow Dale's example and try an abbreviated taper.

Did anyone see the article on Constantina Dita in Running Times? My issue just arrived yesterday.  It was very interesting.  Happy Halloween;  stay safe. :)