Taper Week Workouts

It's taper week around here. I've been really trying to keep my easy runs easy, because I hear that's good for you. I've also been doing the Lunge Matrix before every run, because adding new things to your training is an excellent idea right before a race...right?

The basement has been super hot lately, so I put the fan on a chair right next to me. It helps.

This is what this week's training looked like:

Monday: 4 east miles @ 9:51 pace
Tuesday: 4 easy miles @ 9:44 pace
Wednesday: 4 miles with 2 mile repeats @ 7:30
Thursday: 4 easy miles @ 9:53

Buddy and I hung out on the floor for a while after my run on Wednesday.

And then things got a little silly.

The Rhinebeck Half is on Saturday, and, as usual, I don't really feel ready. The last time I checked, the weather is going to be a little iffy - possibly rainy. I'm still hoping that changes.

Of course I'm hoping to do well, ideally getting a PR. Since West Point was only a few minutes off of my best time (and it was hill madness), I really should be able to get there. Mostly I just need to get out of my own way and I'll probably be just fine.

I don't have a good segue, so enjoy a couple of cute Buddy pictures and have a good Friday!

Super Random

It's taper week for me, so there's not a lot of terribly exciting things to report. I ran 4 miles today - exciting, no?

Instead I'm going to give you a bit of a photo dump. Most of it is pictures of Buddy, so I think you'll enjoy it. 

I got a new cell phone case! Yes, those are cheeseburgers. One of my college roommates has an Etsy shop (check it out HERE) full of her super cute artwork and a shop at Society6 (browse away!) as well. 

A wasp decided to make his (her?) home in our mailboxes. See it in the upper right corner? It isn't there anymore because Tom is much braver than I am and took care of it. He didn't get stung or anything!

New seasonal chapstick flavors!

How is this comfortable?

Buddy in the springtime.

An upside down view.

Up close and personal.

He's kind of a weirdo.

I'm starting the race week ritual of checking the weather and trying to decide on a time goal. Right now it looks like a high in the mid 70s with light rain. I'm hoping that changes. As for a time goal...well, I've still got some time to think about that.

Good Reflexes

This is my Saturday:

I took Buddy out, and fed him while the coffee was brewing.

The second he was done eating, he ran back upstairs to go back to bed.

I watched the news, and ate an english muffin with peanut butter. And coffee. Always coffee.

Then I was off to meet up with the group for our usual Saturday morning run.

Today I went back out for a couple of extra miles after we were finished. Next weekend is the Rhinebeck Half - I'm not worried about it, but I'm not feeling particularly fast right now either.

Also: it was humid this morning. It's been a long time since I had to deal with the unpleasant feeling of running in humidity. I didn't miss it.

Buddy was the happiest dog on earth this afternoon and lounged on the deck in the sun.

He even shared his couch with me for a little bit.

You need good reflexes to sit next to Buddy without getting licked.

We got Unbroken from redbox, so that's the plan for tonight. We listened to the audiobook, but I'm excited to see how the movie turned out.

Have you seen Unbroken? Have you read the book?

Practically a Habit

I was crabby when I got home today, so I decided to do my run rather than later.

I had mile repeats on the schedule for the day, so I did a quick change and hit the basement. I started off with the Lunge Matrix and some leg swings (that's 2 days, it's practically a habit now, right?). After a 1 mile warm up, I ran 3 mile repeats with 1/2 mile jogs in between followed by a 1 mile cool down - 6 miles total.

My overall pace wasn't anything too impressive (9:17 pace), but my miles were 7:54, 7:42 and 7:30! One of the podcasts I was listening to was saying that people tend to not slow down enough to actually recover during recovery periods, so I made an effort to really slow down in between miles.

My repeats were tough, but I felt strong today. It was a nice turn-around from my crabby morning!

Buddy has been up to his usual lounging today. He would really like it if we would stop taking pictures of him.

The pollen around here is SO bad right now. My car has a yellow hue to it every morning, and this was the crystal clear view out the windshield this morning.

Pretty, no?

Lazy Runner, Party of One

Right, so, strength training. I really just need someone to make me do it. Only that wouldn't work either, because when someone tells me to do something, I want to do the opposite. I'm really mature like that.

I was listening to a Runners Connect podcast in the car this morning (which I found because MB of Tutus and Tennies posted about podcasts today) that talked about why strength training is important for runners (injury prevention!) and how to incorporate it into your schedule.

What I took away from it is this: even adding 5-10 minutes of bodyweight exercises before and after a run can make a huge difference.

You can check out the podcast (or just the transcript) HERE.

Inspired by the podcast, I started my run with a short routine known as the Lunge Matrix.

I ran 4 easy miles while I finished watching Blackfish (have you watched it? It's so sad.), and when I was done I ran through a few bodyweight exercises - 3 sets of 12 reps each.

Bridges
Backward Lunges
Squats
Plie Squats

I used an app because we all know I'm incapable of making myself do more than 3 squats before deciding that's enough. Lazy runner, party of one.

It's Cinco de Mayo, so we're celebrating with tacos, chips and guacamole and beer.

Buddy is very excited for the festivities.

Are you doing anything fun for Cinco de Mayo?

Oiselle Roga Shorts and a Lazy Sunday

It was absolutely beautiful here on Sunday. Buddy and I hung out on the deck with some iced tea and my kindle for a while. It doesn't seem like too long ago that I was wearing my jacket to go running, now I'm relaxing on the deck in a sun dress!

Buddy is psyched for spring weather.

I actually had to make him go back inside to cool off at one point, he was just laying there, panting like crazy. He won't drink any water I bring outside for him, so he gets sent inside for his own good.

I had an easy 5 miles on the plan for the day, so I decided to test out my new shorts. The shorts are really lightweight and super comfortable, I really like them! That being said, there was Body Glide involved to prevent chafing. It's not the short's fault though, the problem seems to be my thighs.

It may have motivated me to do some strength training to tone some areas that constant running doesn't tone. Of course, I've made such declarations before and have yet to stick to any strength training program, so there's that.

Why is strength training so boring?

Heavy Legs and Shorts Shopping

I have a special request for the universe: please leave my toes alone, specifically those on my left foot. In the last few days I have dropped the dog gate on one toe and shredded the cuticle, buddy scratched one to the point of bleeding, and I stubbed another on the coffee table. I'm running out of toes, so please, give it a rest.

I did my run on Thursday in my Altras to give my poor toes some extra room. 4 easy treadmill miles.

On Saturday, I planned on doing my long run like I did last week - half with the group, and half after on my own. It was a beautiful morning, clear skies and about 50 degrees. And then when we started running, my legs felt like they weighed a couple hundred pounds apiece. I had to push pretty much the entire run to keep up with the group.

I was feeling a bit better by the end (around 6.5 miles in) and was trying to convince myself to go out for a few extra miles, when one of the guys offered to go back out with me. Up until last year I was pretty much a solo runner, and I never realized how much easier it is to run with people. We did another 4 miles, bringing me up to about 10.5. I was planning on 13, so I didn't quite hit that goal, but considering I wanted to stop after mile 2, I'm happy with 10.5.

The funny thing is that my running buddy had run before meeting up with the group and was heading back out for a few more miles after I went home. When I left he was almost at 17 miles for the day - and he isn't training for anything!

I went on a running shorts shopping expedition in the afternoon. I have a pair of shorts I use for treadmill runs, but they're not something I want to run in outside (they're short and spandex). I have always had problems with looser shorts riding up and driving me insane, but I also know that I won't get through marathon training this summer trying to run in my capris.

After trying on pretty much every single pair of shorts in the store, I picked up a pair of Oiselle Rogas. I'll let you know what I think once I get a chance to test them out.

I'll leave you with some springy pictures from the neighborhood:

The lonely white flower from a couple weeks ago has some company now.

Do you have running shorts that you love?