RUN Week 9, Saturday 1/7 - Run January 7, 2006
Posted by Amber D. Evans in : Running, Blacksburg VA, Training Stats , add a comment"Oh, I'm so cozy and warm in bed … but today's another 9-miler!"
Context
City, State: Blacksburg, VA
Location: City & Trail
Course: 9-mile Huckleberry [map]
Terrain: Hilly; paved.
Distance and/or Time: 9.0 miles, 1:40:14.
Speed and/or RPE: 11:14/mi; 5.4 mph; 7 (hard)
HRR: 154-174 (Aerobic High)
HR(avg.): 165 bpm
Saturday, January 7, 2006
The Run
- 15:00 Minutes - Warm-up: 0% grade; 0.8 miles; 15:00 minutes at <5.0 mph.
- Walking from Home to Trailhead.
- 60 Minutes - Fartleks 0-1% grade; 10 minutes at 175-180 bpm; 1 minute at 160 bpm.
- 10 Minutes - Recovery 0-1% grade; 10 minutes at 155 bpm.
- 30:14 Minutes - Intervals 0-1% grade; 10 minutes between 160-170 bpm bpm; 1 minute at 155 bpm.
- 13:16 Minutes - 0% grade; 0.8 miles; 13:16 minutes at <5.0 mph.
- Walking from Trailhead to Home.
Warm-up
Main
Cooldown
Synopsis
- Upshot: Feels very cool and brisk with little wind.
- Downside: Hip flexor cramped at mile 5.5.
- What I'm most proud of: I made it home (jogging) despite bonking at mile 6.5.
- What I would do differently: Remember to eat before long runs! I forgot to fuel myself! How?!?!
Overall
Oh, I'm so cozy and warm in bed … but today's another 9-miler! But, I don't want to go outside where it's cold and chilly. At least the sun is out. Pretty sun. Open the drapes! Let the glorious sun shine in and awaken my eyes! And once done, it was time to head out for the run.
I started out rough and ragged. I had no cadence, my breathing was jagged, and I detected a slight chest congestion as I hacked up a loogie or two (ewwwww). Fifteen minutes into the run, I was roaring like a train. Even moving as fast as one, ha ha ha! (I wish!) I decided that since I forgot my MP3 player, I'd best "change it up" to entertain myself. So, I decided to run fast for 10 minutes, jog for 1 minute and keep that up for the duration of the run.
I did really well until about mile 4.5 when my hip began to ache. Then it began to hurt. Another mile later, it cramped and I was hopping around trying to figure out how to best stretch that darn muscle/ligament/whatamacalit. Finally, I pretzelized myself and worked out the cramp. I gave myself 10 minutes of walking to make sure it wouldn't relapse, and then off to (easy) jogging to get me back home.
Without the dog, it was really fairly easy-going. I was doing spendidly until about mile 6.5 when I got the lead tummy. Doh! I forgot to eat before I took off! First time in a long time that has happened. And suddenly, I felt knotted, fatigued, and HUNGRY. That's bad when you're still 2.5 miles from home without a cell phone. So, I just told myself there was a PBJB (Peanuet Butter, Jelly and Banana) sandwich and chocolate soymilk waiting for me at home. That seemed to work all right. And the minute I crossed the threshold of the front door, that's exactly what I ate!
All-in-all, it was a good–if not trying–run. Although I'm proud I did it, I'm also really glad that it's over with for this week. Phew!