No More PRs: 6 Ways to Hold Off the Inevitable (no matter your age)

I have spent some time on reflecting on my recent race, my training, and my running goals. As you know, I came very close to achieving my goal of running a sub-two hour half marathon for the first time since I turned 50. Missed it by 11 seconds!

I told you that it didn’t bother me, to be so close, and that’s the truth. It doesn’t mean I won’t try again in my next race, but I am happy with my effort and my race time.

No More PRs

PRs

It did start me thinking though, that there will be no more PRs for me. I will never again train or race with the intention of finishing in my best time ever. While I will train hard and possibly achieve that 2:00 goal, it is more than 25 minutes slower than my best half marathon time (which was a long time ago, in 2001).

Think about that for a moment. Think about your training, your goals. For many of you, the goal is to PR, to achieve your personal record, to improve your best time at your race distance. Now, think about that time when it will no longer be possible to get just a little bit better. Yes, they do call me Debbie Downer.

I started running in 1992 and ran my first race in 1994. I have read that there is a timeline, a bell curve, during which time you can expect to improve, no matter how old you are when you start running. The combination of better training, overall better fitness, a learning curve from the races in which you participate, will generally lead to an improvement period of seven years (#12). After that time, the aging process will begin to take its toll, along with the possibility of a running injury to slow you down.

So let’s look at my own timeline, shall we? I finished my first race, a 10k, in 51:51, not bad for the first time I’d ever run over six miles. I also finished 4th in my division, which fired me up for my next 10k, about a month later, where I took four minutes off my time and finished 3rd in my age. My first medal! I ran my PR at the 10k distance in 1998, six years after I started running.

1998 was also the year I ran my 5k PR (at the same event actually, I ran both back to back. Yes, I was kind of bad ass in my day. I even won the race overall.). My PR in the 5k is (was?) 19:52. I had several years after that race that I continued to run in the low 20s, but never could break 20 again. Over the last 15 years, no matter how hard I train, I have watched my times creep up, as have my expectations, so that when I was able to run 25:07 at my most recent 5k I was thrilled. That’s two minutes a mile difference!

My marathon PR was in 1999, seven years after I started running, but only three years after my first marathon During those three years, though, I took nearly an hour off of my race time. I spent the next three years trying to break that record, but that combination of great training, good course (St. George Marathon), and, probably most importantly, control of my exercise induced asthma, never happened again.

For me, the marathon curve was abruptly shortened when I injured my knee in 2002. Overnight (well, after a four week period of no running at all), my average training pace went from the 7:30-8:30 per mile range to much closer to 10:00. Correspondingly, my race times plummeted, I trained a lot less, and I lost a lot of the fitness base that I had taken for granted. By the time I started taking my training seriously again, the age-related decline was in effect.

Hold Off the Inevitable

So what’s an aging runner to do? Here are a few ideas which, while they won’t completely hold back the age-related decline, will at least slow it down.

  1. First of all, relax. This is what age group awards are for. You compete against people your own age, so that all things being equal, it is still as easy (or as tough) to score in your division as it ever was.
  2. Keep training. Runners with a solid cardiovascular base, who follow a training program that includes both endurance and speed training lose their competitive edge at a much slower rate.
  3. Strength train. If you’re not cross training with weights, start now. Strength training will hold off muscle loss associated with aging, balance out those running muscles to help prevent injuries, improve your posture and your balance, and keep your core strong.
  4. Train smarter, not harder. This doesn’t mean that you won’t work hard to keep your fitness level. It means make every workout count. No more running junk miles just to keep your mileage up. Focus on three core types of training: endurance, V02 max, and lactate threshold, to improve your speed and stamina. On other days you can..
  5. Cross Train. In addition to your strength training sessions, try cycling, swimming, yoga, Pilates, or some other type of exercise. Choose one that consists of less pounding that running, and works your muscles in different ways.
  6. Respond to small injuries quickly so that they don’t become serious injuries. You’ve been running a while now. You know that if you feel a twinge in your Achilles, a pain in your knee or your foot, you will be best served to take a day or two off, spend some time with an ice pack, and simply rest. Much younger runners than you have discovered that the consequence of ignoring these small issues can lead to larger, more serious injuries, that will take you out of action for a longer time.

Remember, this age-related decline can start as early as seven years after you start running, so before you scoff and think this is for “old folks,” take a moment to calculate how long you’ve been running. Generally speaking these are post high school/college competitions years, so if you ran cross country in high school you don’t have to count that. But, if you started running at age 20, you can start seeing age related declines by 27!

Of course, there are exceptions to every rule. If you continue to improve your training method through the years, you can still improve your race times for a longer period. If you ran or raced for several years without a training plan, your bell curve will actually start at a different point.

But eventually, time will take its toll. Slow it down as long as possible by following the above tips.

If you’re a runner, where are you on the 7-year curve? Do you have plans to beat it?

The Gymnasium Workout & Mountain Fire Update

High School Gymnasium Workout that is.

Gymnasium Workout

Cross country practice was moved inside last night (and cancelled for two days after that) due to what they are calling the Mountain Fire, near Mountain Center and Idyllwild in the San Jacinto Mountains. I had to create a spur of the moment workout, using no equipment, that we could do in our gymnasium. It is brand new and huge, with room for three basketball courts plus spectator seating. Which made it perfect for a high intensity workout.

Gymnasium Workout

The air outside was full of what Alan called Desert Snow, big flakes of ash which I wouldn’t want any of my athletes to be inhaling. They didn’t get a reprieve from a tough workout, though.

Gymnasium Workout

We did the first round in silence. Well, except for my calling out, um, encouragement. Then I pulled out my phone and used one of my most up-to-date playlists. It wasn’t very loud but it helped. Now, remember, my usual class consists of women in their 50s and older. I’m not totally out of the modern music loop though, so it wasn’t too painful for the team.

Gymnasium Workout

I think that at first they thought they were getting off easy, avoiding their tough interval workout on the track. I was pleased that by the end of the workout they were flat out on the gym floor. Trainer/Coach success!

The Gymnasium Workout

Gymnasium Workout

Here are some instructional videos if you’re not sure of each exercise:

Burpee
Plank to Side Plank (the video shows both movements separately. For this exercise simply move from one to the other, alternating sides.)
Split Squat Jumps
Mountain Climbers
 Lo-Jacks

As I mentioned, we cancelled practice for the next two days due to the Mountain Fire. At this point, more than 22,000 acres have been burned and more than 3,000 firefighters are out there fighting, the towns of Mountain Center and Idyllwild have been evacuated (including my friend whose picture I posted yesterday). The fire is only 15% contained.  Firefighters are hopeful right now, though, because it does not seem to be spreading as quickly. Please spare a moment to give a prayer for those who risk their lives to protect us.

Mountain Fire - Gymnasium workout

Wednesdays are always long days for Alan and me. We start off with our own workouts early in the morning, work our regular jobs, then head to cross country practice in the evening. I’d say about 14 hours from beginning to end. Arriving home about 8:45, I was in no mood to start from scratch and I had no handy leftovers in the fridge. Instead I had prepared by buying a vegan pizza that cooked up in about 15 minutes.

Gymnasium Workout - Tofurky Pizza

It was actually not bad. I did add a little extra vegan cheese, but the crust was decently crispy, the “pepperoni” nice and spicy, and overall, it served its purpose of filling our tummies. I’m not going to go out and stock my freezer, but it serves in a pinch.

Do you ever eat frozen pizza? Fess up, I won’t tell 🙂

My Un-Training Plan

I have been enjoying my recovery week after my half marathon last weekend.  I have run several times, but they were shorter, relaxed runs with no training agenda. As I wrote toward the end of my training cycle a couple weeks ago, I was feeling tired. Tired of training, tired of the hard work, tired of the heat, even tired of writing about it.

Un-Training plan

That spurred me to not only write about getting your training mojo back, but to take a look at my own training to see why I was feeling so burned out. I decided it was a combination of the hard training, two back-to-back training cycles, the heat, and the fact that I never get enough sleep.

I decided that I needed to make some changes if my plan (after the race of course), so that I could reestablish my joy in running. That being said, I do like a little structure in my workout week, a template that fits with my schedule, so that I know where I need to be each day (and what I should be wearing!).

Hence, the Un-Training Plan! With no specific goal in mind beyond staying fit, enjoying myself, mixing it up, and keeping a base of mileage, the un-plan will have lots of room for variety, flexibility, and last minute changes.

Even though the plan will be flexible, there are some things to take into account. Cross Country practice started last week, which means I run with the team on Tuesday and Saturday. Our team plan calls for a recovery run on Tuesday and a long run on Saturday, so that will fit nicely.  Since practice just started, their long run is about five miles right now, building to about eight to 10 over the next two months, on trails, in the hills. Perfect.

Un-Training plan - Cross Country

Scenes from last year.

That leaves Sunday open for whatever I feel like doing. Alan has been riding on Sunday, so I plan on joining him next week (he reads this so I’m committed now!). Sunday can also be another run day if I feel like it. And it is time to get back to the yoga studio. I just purchased a Groupon for my favorite studio, so I have incentive (plus I feel a little better about allowing my last package to expire).

Several days a week I work at 5:30 in the morning, which means I get off early. Those will be the days I finally get back to the gym. I know I’ve been saying this for months, but now the classes I teach are cancelled for the summer, so I really need to do it now. Alan wants to also, I pay for my World gym membership anyway, so it’s time to get back. Monday and Thursday work great for this.

On Wednesday I go in later to work, so I have time in the morning to work out. I’d like to keep a little bit of speed in my legs, so this run will be a little faster, on the roads, not a killer workout, but fun. Of course, Penny will still need her one or two miles (my warm up). I have time after the run for a little yoga practice, so I’m going to pull out my YogaDownload.com audios and get back at it.

Now, this may sound a little too structured for an Un-Plan, but I assure you this is a guideline (except the cross country practice). If I feel like taking a ride instead of running, I’ll do that. Or go to yoga instead of strength training. Or just (occasionally) skip the workout altogether (pause for gasp).

The sleep factor is always a challenge for me. I work so early most days, plus in order to work out outside during the summer I have to get an early start. Pet care requires feeding the dogs and cats and taking the pack for a walk before we do anything. And then there is coffee…that comes first of all. MizFit recently wrote about a test to see if you’re sleep deprived. I haven’t done it yet, but I am pretty sure I know how it’s going to come out.

So here’s the Un-Plan. Notice there are no times or distances specified. That’s what makes it special. I get to run or ride by listening to my body and my mind.

Monday:    Strength or Yoga

Tuesday:    Run with the team before work

Wednesday: Run, or maybe ride if I feel like it. Yoga at home.

Thursday: Strength

Friday: Rest

Saturday: Run with the team. Maybe yoga if we get done in time.

Sunday: Run, ride, yoga…whatever the day brings.

Here are some pictures and a little recap from the recovery week (plus a delicious recovery meal!):

Un-Training plan - Running with dogs

Tuesday and Saturday were both really short runs. Tuesday was the first day of cross country practice, so by the time we did all the introduction/what to expect/what we expect stuff, we just ran about a mile and a half, which was two trips around the high school campus. It was kind of fun, we had last year’s captain with us (she graduated and is off to college in the fall), and a couple seniors, so they used the short run as a little introduction for the incoming freshman, telling them which each building was, and a little about what to expect.

Un-Training plan - Running with dogs

I had to work on Saturday, so I just ran a couple miles with the team before heading off to shower at work (nice thing about working in a gym).

Un-Training plan - Running with dogs

On Wednesday I ran a little farther, first two miles with Penny, then a few more on my own. Even though I’m not focusing on mileage right now, I know all the mile markers, so I can’t just “not know” how far I’ve run. I didn’t look at my watch though!

Un-Training plan - Running with dogs

The pictures above are all from my Sunday run. Alan was riding his bike, so I made Sunday the Dog Run. First I took Penny out for two miles. Then it was Buddy’s turn. He also ran two miles with me. The little girls, Lily and Olivia, are good for up to two, but with all the stopping and going, I left my bottle of InRefresh sitting on the counter at home, so I kept their run to slightly over a mile. And of course, I can’t leave out my two challenged athletes, Sydney (blind and almost 13) and Goldie (compressed disk, at one point we didn’t think she’d walk again). Even though they don’t really run and can’t go too far, we took a walk when I finished with the other dogs. They love it!

Un-Training plan - Running with dogs

In spite of the wonderful cloud cover, it was 90 degrees when I finished my run at about 7:30. But at least it is finally back to a fairly dry heat!

Un-Training Plan - Spaghetti Squash

This spaghetti squash was so easy, but I think it is my all time favorite recipe! Before roasting, I melted a little coconut oil on the pan, then added a little more, plus salt and pepper when it was cooked. Oh my gosh it was so good. And I didn’t overcook it, which is amazing in itself. Just about 40 minutes is a 375 oven (it was pretty small). It was so good that I bought another one today!

Un-Training plan - Running with dogs

So that is my Un-Plan. I’m sure I will give you Un-Updates from time to time.

How did your training week go? Any events, competitions or great workouts that you’d like to share? Have you ever made a plan to not plan?

Final Countdown to the Costume Party Run..8..7..6..

Well, with a high of 122 yesterday, I guess summer is here in La Quinta. If I dared to think that temperatures hovering around 108 were hot, well, I was wrong. All I know is that it is making my last week of training for the Costume Party Run impossible difficult challenging. I even moved my workout indoors on Saturday (video coming tomorrow), something that is almost unheard of for me.

Costume Party Run - Week in Training

Saying 122 is very dramatic, but it is not like I was out running in that. The temps during my runs have been between 80-85, so it is not as bad as it sounds. As you can see in the picture above, I was blessed with some cloud cover for my seven mile run this morning.

Costume Party Run - Week in Training

Costume Party Run - Week in Training

Costume Party Run - Week in Training

I was also blessed with great running partners for part of the run. We just took the dogs for two miles, it was a little too warm for them.

In my other workout of note, I had my last scheduled interval workout on Wednesday. I’ve had a few headaches this week, not really bad ones in migraine terms, but they certainly don’t enhance any kind of running workout. Fortunately, it was mostly gone by the time (5:45 am) I headed out. I took Penny for a mile, both because she insists and for my warm up. Then I dragged myself back out for my intervals.

I was supposed to do six-half mile intervals. Fail there, but I did manage 12-quarter mile repeats, and I’m okay with that. I’m even okay with the pace, even though I’d hoped to be a little faster by this time in my training. I’ll chalk it up to the heat and be thankful that I was able to get the workout done.

Weekly Recap:  Week 7: June 24-30
Monday Ran 14 miles, but counted it last week.
Tuesday Ran 3 miles, easy, with Alan and the dogs.
Strength: Superball Class: took it into the
gym, used the TRX.
Wednesday Interval Workout: 3 x 1/4 mile intervals
1:52-2:04, plus 1 miles warm up
Thursday Strength: Superball Class in the gym again 
Some machines, plus functional stuff
Friday Rest
Saturday Had to work, did a workout in the gym after work.
Video tomorrow.
Sunday: Final longish run. 2 miles with Alan & the
dogs, then 5 more. Taper Time!
Total Miles: 14 or 28, depending on how 
you do your math.
Costume Party Run - Week in Training

Buddy is soooo photogenic, Modeling my YMX by Yellowman top (review tomorrow), Trying out Huma Chia Energy Gel (review later this week), Lucky day..I found a dollar!

I really picked a great time to start my taper. If it’s too hot, well then I don’t have to run! I’ve been feeling a little burned out anyway (did you see my tips for getting your running mojo back?), so a few easy runs, without worrying about time or distance will be just what the doctor coach ordered.

On the 4th of July, we plan to run the Surf City Run in Huntington Beach. We’ll be doing it as a family, with Alan’s son, daughter-in-law, and our grandkids, which should be tons of fun. Huntington Beach does it up big time for Independence Day, following up the 5k with a parade, and fireworks off the pier after dark.

We’re heading to San Diego next Saturday. The forecast for next weekend looks pretty good at this point, with highs in the low 70s (I may be too cold. Take it back, no I won’t). My costume is almost ready, my body is almost ready.

Week 9_7

Six days and counting until…

Half Medal 2

How was your training week? Any races, events or competitions?

Runners! Burnt Out? 4 Reasons Why & 5 Ways to Get Your Mojo Back

If you’ve been running for any length of time, particularly if you have been training for an event (or two or three) over a period of months, it has probably happened to you. All of a sudden, instead of hopping out of bed and into your running attire, you hit the snooze, roll over, and go back to sleep. Or maybe you head out for your long run, but feel so tired, slow, or just blah, that you cut it short.

get your mojo back

What happened? Have you lost your running mojo?

As I wrote the other day, I have been training for most of the year, first for the La Jolla Half Marathon, now for the Costume Party Run. I’ve been working hard and I’m less than two weeks from my goal race. And I just want it all to be over.

How can this happen? I mean, we love running, right?

4 Reasons You May Burn Out on Running

  1. Nutrition: For those who want to, losing weight can be one of the advantages of training for an event, particularly a longer distance race like a marathon or a half marathon. However, if you are not getting enough calories (fuel) to sustain your running, it can lead to a loss of muscle, and leave you feeling tired and lethargic. Make sure that you are eating a variety of whole foods, including whole grain carbohydrates, fruits, vegetables, lean proteins, and healthy fats. The days that runners would refuel on burgers and fries should be long over. And if weight loss is one of your goals, aim for a loss of 1-2 pounds a week. Anything more than that and you are cheating your body out of healthful nutrition.
  2. Sleep: Are you getting enough sleep? Many adults find it difficult enough to balance a life of work, family, chores, and recreation. Add running, especially long distance running, to the mix and you may find the only way to find the time is to take away from your sack time. Most adults need 7-8 hours a night to get their full amount of sleep. Are you getting enough? Try a few days without the alarm clock to see what your body is telling you. Then, if necessary, make changes to get the sleep that you need. It may mean turning off that television a half hour earlier, but if you feel more awake and energetic, it is worth it.
  3. Overtraining: If you have been training seriously, really pushing yourself, and not taking enough time to rest, Overtraining Syndrome may be the cause of your running burn out. Hard training takes a toll on your body, breaking the muscles down. It is during the rest period after maximal effort that your muscles recover and become stronger. This is a very simplified version, but the point is, if you are not getting enough rest you may be setting yourself up for Overtraining Syndrome. Fatigue is one of the first symptoms, plus you may feel moody, depressed, anxious, have altered sleep patterns, and lose your competitive desire. Physical symptoms may include an increased resting heart rate, ongoing muscle soreness, increased incidence of viral illnesses, and increased incidence of injuries. You may also notice a decrease in performance. If you are suffering from any of these symptoms, take a step back and analyze your training program. Are you getting enough rest?
  4. External Pressures: For me, it is the heat. Something as simple as an increase in the temperature in the desert takes a toll on performance and makes recovery more challenging. Other external pressures can be caused by work, family, or general stress. If your workload has increased, or if you are facing a deadline, this may cause your running to suffer. Family issues, from joyous occasions like a wedding or the birth of a child, to serious problems like divorce, can also impact your running. Yes, running can be a solace and a stress reducer, but training has its own inherent pressures, and the combination can cause you to feel tired and burned out.

Now that you know some of the reasons you may feel burned out with your training, what can you do to get back on track? First, take a look at the above causes, and make any changes that may be necessary. Beyond that, here are a few ideas to put the spark back in your training.

5 Ways to Get Your Mojo Back

  1. Variation: Like anything else, if you do the same thing over and over, running can become boring. The same route, the same workout, the same time of day, they can all become routine, and can lead to boredom and lack of motivation. If you tend to run the same route, try changing it up. Even reversing your loop can feel different. If you usually run on the flats, try some hills. If you run on asphalt, find some trails. If you haven’t done speedwork, perhaps this is the time to try. Or if you’re doing speedwork, try a different workout. Try running at a different time of day. Variation is the spice of life and of running.
  2. Go Watch-less (and GPS-less): Runners, especially when training for an event, can get very hung up on the time/distance factor. You may feel pressured, especially if your run the same route (see above), to hit the same targets every run. You are always timing, measuring, pushing, and frankly, that can start to wear on you. Try leaving the electronics at home and just go out and run. Don’t worry about your speed, your distance, or anything that usually presses you. Enjoy the feeling of the ground under your feet, the wind through your hair, sun on your face. It will help you remember why you love running in the first place.
  3. Try the 5 Minute Rule: Say you are scheduled to run and you don’t feel like it. You really, really don’t feel like it. You are tired, stressed, too busy and you just don’t want to run. Try the 5 minute rule. Promise yourself that once you get out on the road, if, after 5 minutes you still feel the same way, you can stop. As simple as that. You can stop running after 5 minutes if you want to. Chances are, once you’re there, you will want to go on, but if you don’t, that’s okay, go on home knowing you gave it your best shot.
  4. Crosstrain: We have limited training time in our days, so it’s possible that if you are training for an event, you may have put your time and focus on running, to the exclusion of every other kind of training. Cross training can be beneficial in many ways. Strength training can balance your muscle development and strengthen your core, which can help prevent injuries. Swimming is a great non-impact activity that complements running and works your upper body. Cycling is also non-impact, and can help you build your endurance while giving your body a break. Many runners have started using Crossfit to develop functional strength. There are many ways to stay fit and healthy, and give your training a change of pace.
  5. Rest: If you are feeling tired and unmotivated, it may be your body trying to tell you something. Taking an extra day (or even two) off can re-energize you. When you push your limits day after day, you need the time to recover both mentally and physically from your efforts. As mentioned above, increases in strength and speed actually happen during your recovery time, as your body repairs itself from its efforts. That, along with the mental stress of working out day after day, getting up early, always having a training “agenda” can wear you down. Don’t be afraid to take a weekend, sleep in, don’t work out at all, or do something completely different like a hike with the family. You won’t lose your fitness. In fact, you may improve it by getting the rest that you need.

By taking the time to analyze your lack of motivation, you can make some changes and put the oomph back in your running.

Have you ever felt like you lost your running mojo? How did you get it back? What would you add to the list?

Two Weeks Out. I am (pick one) Tired, Ready, Strong, Excited

With less than two weeks until the Costume Party Run, where I will attempt my What’s Beautiful goal of finishing a half marathon in under two hours for the first time since I turned 50, my mind and body are exhausted, so if you picked Tired, you win. I am tired of training, I am tired of long runs, I am tired of trying to run fast, I am even tired of writing my weekly recap posts. I can’t wait until this race is over so that I can go back to just running, as opposed to training. I might even ride my bike again.

two weeks out

Today’s long run in which I take almost any excuse to stop, rest, and take a photo. Horse statues, check, bird flying, check, flower, check check.

I did my final long run this morning, a day late because of spending family time on Sunday. In spite of the caption above I felt pretty good. I am Ready, so if that was your choice, you were right too. I ran 14 miles today, the longest I’ve run in years. I wanted to go beyond the distance, something I used to always do in marathon and half marathon training.

two weeks out

This is what I was doing instead of running long on Sunday. Much more fun and a lot easier on the body (except the hair pulling and nose grabbing).

I have done all my training, in spite of a few hiccups here and there. I’ve done my long runs, I’ve done my intervals and tempo runs. My last speed workout will be on Wednesday and I hope to make it a good one. I complain endlessly some about the weather heating up in the desert, but overall, I have been very fortunate. As an example, I got out late (again) for my long run, which could have been disastrous. Instead, it was in the low 70s when I started, and only 81 when I finished about 9:00. I even had some cloud cover for a significant portion of the run.

two weeks out

I actually didn’t check the weather until about an hour into my run, so it may have been even cooler at 6:00 when I got started.

And while I have not been back to the gym as planned (yet!), I have been keeping up with my strength training through the classes that I teach, so I know I am Strong. If that was what you picked, you win too! My classes focus on total body training, so I know I get a balanced workout, even if I’m not lifting at the gym. I am really missing yoga too, it seems to have been totally pushed out by my running training. That was brought home once again when I got this Foursquare notification:

two weeks out

If nothing else, this may get me back to my yoga studio!

As you know, I joined the Under Armour What’s Beautiful campaign as a FitFluential Ambassador, declared my goal for this race, and have been training hard to achieve it. I have never been so public about a running goal, but the What’s Beautiful campaign encourages women to do this, set a goal, share it and all the challenges and triumphs along the way. I am very Excited that I have come this far, and I feel that when I toe the line on race day I will have the support of all the readers of my blog, as well as other participants in the What’s Beautiful program. So, if you picked Excited, you were right too.

two weeks out

My “work in progress” costume. Who knew that cutting felt circles was so time consuming?

Here is what I’ve been up to in training, two weeks out from the Costume Party Run.

Weekly Recap:  Week 7: June 17-23
Monday  Rest
Tuesday Ran 3 miles, easy, with Alan and the dogs.
Strength: Superball Class
Wednesday Run/Walk (bad day, I wrote about it here)
 4 miles with Penny.
Thursday Strength: Superball Class, the 
One Set Workout.
Friday Rest
Saturday Ran 5 miles, four of them with 
Alan, Penny, and Buddy,
 then one more with Lily and Olivia.
Sunday: Before driving to San Diego to visit 
Samuel, I ran 6.4 miles.
Monday Not really in the same week, 
but I ran 14 miles. I’ll probably count
 it in next week’s post too, because 
it is, after all, 14 miles.
Total Miles: 18.4 or 32.4, depending on how 
you do your math.

 

While this was my last long run, I will still continue to train pretty hard through the rest of this week. I have one more speed workout scheduled on Wednesday, which will be half mile intervals, and a moderate distance of about eight miles next weekend. Then the real taper will begin. In the meantime, a few pictures from the run today.

two weeks out

two weeks out

two weeks out

Post run smoothie: Banana, peaches, strawberries, coconut milk yogurt, almond milk, and frozen mango.

How did your training week go? Any races, competitions or other events?