Half Marathon Training Week 5

Sea Kayaking in Ketchikan's Orcas Cove

I had to reorganize the whole week as we were flying out to Alaska Thursday night and I had a 15 mile run planned that week. Had I run it on the week-end at usual I would have had to do it on the cruise ship (which meant the dreadmill), no thanks, or on a stop Sunday but I couldn’t because we had sea-kayaking planned in Ketchikan. So instead I did my long run at the beginning of the week and the speedwork on the boat. It was a good decision.

Long Run: Half Marathon Course +2 miles
Goal: 15 miles @10:09 pace

Being that it would be my last run of 13mi or above I decided to run the course for the HM. I made the mistake to print the directions too small which resulted in having to stop at intersection to check where I was going (and stop the watch) and taking a few wrong turns. I added an extra lap around Beaverdam Lake to get me to 15mi.
The course was a little harder than I expected, partly because of all the turns, but also because it’s a bit of a roller coaster. I made it through though and with temperatures in the 70’s it wasn’t the hardest run I did this summer.
I felt like I was going slow to be honest, but surprisingly I was going at a much faster pace than needed. I guess it’s all about the perceived effort isn’t it?
I do look forward to see if I can improve my pace with an early morning run or not.

15.24 miles in 2h20’42” @9:13 pace

Group Tempo
Goal: 5 miles @9:34 pace

We met in Bent Creek. The goal was to go up North Boundary Rd for 30mns and turnaround. I have no clue how far we went exactly because starting a certain point it all looked the same. But my guess is about 3 miles up? On the way down I ran with a long legged fast guy, we were chatting and I had fun attempting to keep up. To be honest he adjusted his pace so I could because he could have gone a lot faster. We hoped off the forest rd after that for a blissful stretch on a dirt trail before heading back to the parking lot. There everyone turned to me and said “you’re still alive?”. I guess they expected me to be beat after following him but I actually really enjoyed the challenge.
I only talked with him for so long though, once we were done with the downhill and on the trail I had to focus on my running and save my breath.
Rice Pinacle->North Boundary-> turned back around-> Ledford trail ->Wold Branch->Deer Lake Lodge

7.37 miles (give or take) in 1h01’18” @8:19 pace

Speedwork on a Cruise Ship
Goal 10-20mns warm-up, 10x400m @8:35-8:30 pace 10mn cool-off.

I woke up right before 6am thanks to jet lag. All I could think about was to go on a run on the deck, enjoy the scenery and feel the coolness.
I was told it was 6 laps to a mile so I based my run on that. I knew I wouldn’t be able to be accurate to 400m. I wore my running skirt and didn’t need any water. I did get quite a few comments from other runners which was kind of fun. Later that week I met a mom and her son in our hallway and she too commented how was I was going. It wasn’t until I computed the times that I realized how fast. Alaska is really good for me.

1mi @9:24 pace in 9’24
510m repeats @6:15,6:18, 6:40, 6:40, 6:28, 6:34, 6:31, 6:31, 6:37, 6:21
in 1’59”, 2:00″, 2’07”, 2’07”, 2’03”, 2’05”, 2’04”, 2’04”, 2’06”, 2’01”
1mi @ 11:50 pace in 11’50

I’ve never run under 7:00 pace that I can recall. Totally shocked, impressed and happy with that. I just felt like it.

Cross training included sea kayaking in Katchikan with the wonderful Southeast Sea Kayakwhere we saw a whale bubble feeding. Amazing!

Humpback Whale at Orcas Cove, Katchikan, AK

Advertisements

Running With Diamond Brand

I run on my own a lot. My schedule can vary and it;s often just easier for me that way, plus not everyone follows the same training program so it’s hard to find people with the same running goals. That’s when a running group becomes interesting because there are a lot of people with different running levels.
Last night I got to try to follow one of the fast runners, it was fun to challenge my legs to keep up at a pace I wouldn’t have attempted on my own.

I’ve been meeting with Diamond Brand’s running since the early spring. The group meets every Wednesday at 6pm in various locations.  I love that there is  a mix of trail and road runs. It works good with the distance of my tempo run and I get to meet with other runners.

An other plus, our running group is organised by a local outdoor gear store and they have a reward program. For 10 runs with the group you get a free running hat, for 20 runs a free running shirt, for 30 runs a free pair of shoes!

Do you run with a group? What’s your favorite thing about it?

Half Marathon Training, Week 7

Buck Spring Gap Overview on the Blue Ridge Parkway

Monday Speedwork
Goal: 10-20 minute warm-up, 1K @8:32 pace), 2K, 1K, 1K (400m RI), 10 minute cool-down

I was thankful to finish work a little later than usual as it provided me with more shade at the park. I am so looking forward to the fall temperatures. This non stop 90’s nonsense is not something my body enjoys. I had a good time with the speed work. I have to say I was apprehensive of speed work before I gave it a shot but it ends up being less intimidating that I thought.

1.29 miles @ 9:43pace in 12’33”
1K intervals @7:43, 7:20 & 7:32 pace in 4’48”, 4’34” & 4’41”
2K interval @7:45 pace 9’38”
1.01m @10:00 pace 10’06”

Wednesday Group Run.
Goal: 5 mile run @ 9:34 pace

We ran in my neighborhood, which is always nice because it means I get to ride the bike to our meeting point. An other day in the 90’s. I’m ready for fall.
However it was fun because we ran in a section I was not familiar with, so it was nice to check out a new area of my part of the woods.

5.07 miles 9:06 pace

Week-End Long Run
Goal: 14 miles @10:09 pace

I went back to doing my crazy uphill long run. I just love Hickory Top Loop, the challenge of the uphill is fun for me. Since that loop is 9.3 miles I added to it a section on Pine and Explorer Trail. The treat was that my husband joined me to run the last 4 miles with me.
I did pretty good, good enough to pass bikers on the uphill. Good enough to have a guy take his time to pass me on the downhill (to his credit it was trickier on the bike than on foot with all the roots and turns). Hubby also said that I was going faster than he had expected considering how much I had done already.
I only had one cliff block, I think I could have done with two.
My left leg felt sore afterward, I think it’s the effect of the lactic acid.

14 miles @ 9:54 pace

I am looking forward to an a shorter long run this week.

Vitesse du Lundi
Objectif: 10-20mn d’échauffement, 1km @allure de 8:32, 2Km, 1km, 1km (repos de 400m entre), 10mn facile.

J’étais contente de finir le travail un peu plus tard que d’habitude car du coup j’avais plus d’ombre dans le parc. Il me tarde les températures automne. Toutes ces semaines avec 30 degrees tous les jours ce n’est pas quelque chose que mon corps aime. Mais bon l’exercice de vistesse c’est bien passé. J’étais un peu appréhensive avant de commencer mais finalement les distances étaitent moins intimidantes que ce que je pensais.

1.29 miles @ allure de 9:43 en 12’33”
Series de 1km @ allure de 7:43, 7:20 & 7:32 en 4’48”, 4’34” & 4’41”
2K2km @ allure de 7:45 en 9’38”
1.01m @ allure de 10:00 en 10’06”

Tempo en Groupe
Objectif: 5 miles à allure de 9:34.

On a couru dans mpn quariter, ce qui m’arrange car je peux me rendre au point de rdv à vélo. Encore une journée de 30°C. Vivement l’automne.
Par contre c’était sympa car on a couru dans un secteur que je ne connais pas vraiment, donc j’ai apprécier découvrir un nouveau parcours et admirer les maisons.

5.07 miles à une allure de 9:34

Course longue du week-end
Objectif: 14 miles à une allure de 10:09

Je n’ai pas pu m’empecher de faire des gros dénivelés de nouveau. J’aime vraiment beaucoup Hickory Top Loop, j’aime ce genre de défi. Puisque la boucle ne fait que 9.3 miles j’ai rajouté à ça une boucle le long des sentiers de Pine et Explorer. Le plus c’est que mon mari m’a rejoint pour courir les 4 derniers miles ensemble.
Une bonne course, assez bonne pour dépasser des vététistes à la montée. Assez bonne pour qu’un gars ait du mal à me dépasser à la descente (bon il faut dire qu’il y avait beaucoup de racines et c’est plus facile à pied qu’a vélo).
Hubby m’a aussi dit que j’allais plus vite que ce à quoi il s’attendais vu ce que j’avais déja couru.
Je n’ai pris qu’un block CLiff mais deux n’aurait pas été de trop.
Mes jambes était courbaturée le reste de la journée, l’effet de l’acide lactique je pense.

14 miles à une allure de 9:54

Ca va quand même faire du bien d’avoir une longue course plus courte cette semaine.

Half Marathon Training, Week 9, Compromises

Entrainement du Semi-Marathon, Semaine 9, Compromis

Cúrate's Pan Con Tomato

There are weeks when things don’t go as planned. This was one of those. It wasn’t all that bad really, my monday speed work felt good and even with the heat I had a good group run on Wednesday. However with Hubby’s sister in town I had to skip the long run. On the good side did get to go eat twice at one of my new favorite downtown restaurants: Cúrate. A fantastic spanish tapas place that opened in March. My sister and brother-in-law liked it so much that they decided we should eat there twice in a row.

Monday Speed work
Goal: 10-20 minute warm-up
1 mile (400 RI), 2 miles (800 RI), 2 x 800m (400m RI)
10 mn cool off

First of all the training plan doesn’t really specify the pace for miles. Well 1 mile=1600 meters so that would be a 8:39 pace. But the 2 miles? I aimed for a somewhere around that.
I had some good intervals, if was warm but cloudy which helped.
So where did it go wrong? Well I ran out of space on my watch and most of the run did not save. Simply put it was stupid.

1.48 miles @10:29 pace in 15’32”
1 mile @7:59 pace in 7’59”
2 miles: that was somewhere around 16 minutes.
800m: I remember it to be around my usual time of 3’30-3’37”
1.07 easy, about 10mn.

Wednesday Tempo with the Running Group
Goal: 5 mile run @9:34 pace.

The race itself was good. We had a 4, a 5 and a 6 miles option. It was hot, 92°F, so I played it safe and went for 5 miles. It was actually not that bad, while it was hot in the sun we also had a good breeze. Also most of the course was in the shade in the pretty Montford area. I ended up going at a good pace. I was just feeling it. A fellow runner had a hard time keeping up with me, walked some and short-cut at the end.
So the run was great, the not fun stuff was an other runner getting dehydrated at the end of the run.
5.26 miles @9:17 pace

Long Run
Goal: 13 miles

Was to be replaced by two long hikes of 10-12 miles each.
However we underestimated that even though his family has been training for Mt Rainier, they live in Florida and they are not used to the elevation we have.
We ended up only doing an 8 miles hike that week-end… Oh well at least we got some good time with them.

Il y a des semaines qui ne se passent pas comme prévu. S’en était une.
Ce n’était pas si terrible que ça, les exercices de vitesses du lundi était bien, et malgré la chaleur j’ai eu une bonne course avec le groupe mercredi. Par contre la soeur d’Hubby nous rendait visite et j’ai du zapper ma longue course. Pour le bon coté de la chose on a quand même mangé deux fois à l’un des mes nouveaux restaurants préférés: Cúrate. Un super restaurant de tapas espagnols qui a ouvert en Mars. Ma belle-soeur et son mari ont tellement aimé qu’on y a mangé deux nuits d’affilé.

Vitesse du Lundi
Objectif: 10-20mn d’echauffement.
1 mile, 2 mile, 2x800m.
10mn facile.

Pour commencer le programme ne me donnait pas d’allure spécifique. Enfin 1 mile=1600m donc là le but était une allure de 8:39. Mais 2 miles? Tout ce que je pouvais faire c’est tabler dans cette zone là.
J’ai fait de bonnes séries, il faisait chaud mais les nuages ont aidé.
Donc où est le problème? J’étais a cour d’espace sur ma montre et du coup les données ne se sont pas enregistrée. Le truc vraiment bête.

1.48 mile @allure de 10:29 en 15mn32
1 mile @ allure de 7:59 en 7’59
2 miles: environ 16 mn.
800m: entre 3’30 et 3’37
1.07 facile, environ 10mn.

Tempo du Mercredi en Groupe
Objectif: 5 miles @allure de 9:34

La course même c’est bien passée. On avait le choix entre 4, 5 et 6 miles.
Il faisait chaud, 33°C, donc je l’ai joué raisonnable et j’ai choisi celle de 5 miles. En fait ce n’était pas si ma;, il faisait chaud au soleil mais il y avait une bonne petite brise. De plus une partie du parcours était à l’ombre, dans le quartier de Montford. Du coup j’ai couru à une bonne allure. Une autre coureuse a d’ailleurs eu un peu de mal à tenir le rythme avec moi, du coup elle a marché et raccourci la course sur la fin.
Donc courir ca allait. Ce qui etait moins bien c’est qu’une des coureuses c’est retrouvee deshydratée à la fin et qu’il a fallut appeller l’ambulance.

5.26 miles à une allure de 9:17

Longue course
Objectif: 13 miles.

Devait etre remplacee par deux randonnees de 10-12 miles chacune.
Sauf qu’on a sous-estime le fait que meme si ils s’entrainentn pour Mt. Rainier, sa famille n’a pas l’habitude de nos pentes.
Du coup nous n’avons fait qu’une rando de 8 miles seulement… Bon, au moins nous avons passé de bon moments avec eux.

Half Marathon Training: Week 10

Courthouse Falls

Week 10 of the training was a hot week. The kind of week when you wish you could jump in the above waterfall at the end of a run. No such luck but thankfully it cooled down by the week-end. In retrospect it wasn’t so bad compared to heat the entire country is dealing with this week.

Monday Speedwork
10-20 minute warm-up, 2 x (6 x 400m) @8:19 pace, 10 minutes cool off

I ran from home to the park, did the speedwork and ran back home.
I did not do what was expected. Knowing that I was running back and how hot I was I cut short the speedwork and skipped the last two repeats.
It was officially 88°F outside but it sure felt like more. I was covered in little sweat drops by the time I got home, it was quite fascinating to watch.

On the plus side I officially turned 28 while running (based on my birthtime at home). What a good way to start the year.

1.73 miles in 15’45” @09:06 pace
400m repeats @ 07:14, 07:06, 07:02, 07:06, 07:10, 07:06, 07:18, 07:22, 07:14, 07:18 (time: 1’45”->1’50”)
1.52 miles in 15’488 @10:30 pace

Maybe I should have ran slower and done all 12 repeats…

Wednesday Tempo Run
Goal:1 mile easy, 2 miles @ 9:34 pace, 1 mile easy, 2 miles @ 9:34 pace, 1 mile easy
I ran with the Diamond Brand group on the MST. It felt hot and humid again. It was just a blah run. I did better than the last time I ran on that same course, but still not as good as I had hoped. The rain threatened but never came, it would have been a welcomed relief. The coconut water after the run was however totally awesome.

6.4 miles at 10:00 pace average in 1h04’02”

Long Run
Goal 8 miles @9:54 pace (PHMP +15s)

This lovely cool wave came over the week-end. It just felt awesome and I as a result I couldn’t help myself from running more and making the best of this weather. Looking back I probably should have tried to do my 13 miles run that week. I just had a blast running out on the trail, enjoying the coolness of the air and getting complimented on my stride.

9.2 miles @ 9:06 pace in 1h23’37”

I also had a good yoga class on Thursday and a 30mn bike ride on Sunday. Overall a great week for me. Now if only the coolness would have lasted.

Il faisait chaud durant la 10e semaine d’entrainement. Le genre de semaine ou j’aurais bien sauté dans la cascade ci-dessus aprés avoir couru. Ce n’étais pas le cas mais les températures sont descendues en fin de semaine. Retrospectivement ce n’était pas si terrible comparé aux températures de cette semaine dans le pays.

Exercice de Vitesse du Lundi
Objectif: 10-20mn d’échauffement, 2x (6x400m) @ allure de 8:19, 10 minutes tranquile.

J’ai couru depuis la maison jusqu’au parc, fait les exercices de vitesse et couru pour rentrer à la maison.
Je n’ai pas fait autant que prévu. Sachant qu’il me fallait rentrer et vu la chaleur j’ai raccourci l’exercice en sautant les deux derniers 400m.
Il faisait officiellement 31°C mais on aurait dit bien plus. J’étais couverte de gouttelettes d’eau en rentrant à la maison, c’était assez fascinant à regarder.

Pour le coté positif j’ai officiellement changé d’age pendant que je courrais (vu mon heure de naissance en France). Une bonne facon de commencer mes 28ans.

1.73 miles en 15’45” allure de 09:06
séries de 400m @ 07:14, 07:06, 07:02, 07:06, 07:10, 07:06, 07:18, 07:22, 07:14, 07:18 (time: 1’45”->1’50”)
1.52 miles in 15’488 @ allure de 10:30

J’aurais peut etre du courir moins vite mais faire 12 séries…

Course Tempo du Mercredi.
Objectif: 1 mile facile, 2 miles @ allure 9:34, 1 mile facile, 2 miles @ allure 9:34, 1 mile facile

J’ai couru avec le groupe de Diamond Brand sur le sentier du MST. Il faisait chaud et humide. Ma course était bof bof. J’ai quand même fait mieux que la dernière fois sur le même parcours, mais pas aussi bien que ce que je souhaitais. La pluie menacais mais n’est jamais tombée, s’eut été agréable. Par contre l’eau de noix de coco aprés c’était génial.

6.4 miles a une allure de 10:00 en 1h04’02”

Longue Course
Objectif: 8 miles a une allure de 9:54 (Allure du Semi Marathon Prevue +15s)

Une fort agréable vague de fraicheur est arrivée avec le week-end. C’était vraiment agréable et du coup je n’ai pas pu m’empecher de rajouter quelques iles pour profiter des températures. A y réfléchir aujourd’hui j’aurais aussi bien fait de faire ma course de 13 miles cette semaine la. Enfin, ce qui est fait est fait. Je me suis vraiment fait plaisir sur les sentier, a profiter de la fraicheur et a me faire complimenter sur ma foulée.

9.2 miles à une allure de 9:06 en 1h23’37”

J’ai aussi fait un cours de yoga jeudi et 30mn de vélo samedi. Donc une bonne semaine. Si seulement la fraicheur avait pu durer…

A Reminder to Say Hydrated and a 911 Call

Yesterday was hot, as in 92°F hot. The last time I ran with temperatures above 90°F I almost puked. So I knew this was a situation to be careful about. I headed out of the house with my water bottle full of icy water. It didn’t stay icy very long.

Our running group leader gave us a 4, 5 and 6 miles run option. I took the 5 miles run. I knew that I should not push it with that weather. It actually wasn’t as bad as I thought. I really had a good run and I think I ended up running at a 9:07 pace.

We got back to the car and everyone started getting back. We all got some water. One of the girls mentioned that she was a little dizzy. We had her sit down and drink slowly, she wasn’t saying much and we didn’t pay too much attention.

Well next thing I know she’s between two cars with an other girl talking to her. She was not doing good. It almost looked like she was having a stroke. Her muscles were clamping up, he jaw was locked up. She was lucid, could say her name but was having a hard time talking and slurring her words. That’s when we made the decision to call for help. I made the call. Within minutes the ambulance was here putting her on an IV. While we waited we tried to cool her down, make her drink and everything. There were probably some mistakes made such as putting ice cubes in her mouth (I was on the phone with the dispatch at point), or let letting her walk. But by the time they put the stretcher in the ambulance she was ok.

It made me feel that I need to review big time on the dos and don’t of a 911 call, on preventing and treating dehydration and overheating. I also know that if it’s too hot it’s not worth your health to go on a run and so important to know your limits and carry water!

Half Marathon Training: Week 11

River Arts District Buildings
Monday Speedwork at the Park
Goal: 6x800m @8:29-8:34 pace

As I got to the park I was not feeling it. One of those days where my body felt a little worn out. But then as I warmed up it started to rain. While the air was super humid it did cool down the atmosphere and made it a lot more bareable and easier. Yeah for rain!

I did 1.45 miles at a 9:45 pace to warmup.
The 800m repeats were at 7:28, 7:24, 7:26, 7:24, 7:24 and 7:28 pace so between 3’34 and 3’43”. Pretty Good!
Cooloff was 1.12 miles @9:10 pace.
I find it hard to really slow down after speedwork it seems.

Tempo run in West Asheville
Goal 5 miles @9:35 pace
It was road running with a nice good hill in the middle. It took us from a brewery down to the river art district where we crossed the French Broad River twice.
The nice treat was to have a good local wheat beer after the run.
I did much better with it than the week before, maybe it wasn’t as hot, or maybe it wasn’t as strong.
I ran 6.23 miles at 8:58 pace.

Long Run in Bent Creek
Goal: 12 miles @10:09 pace.
I learned my lesson last week and did my long run in the morning. What a difference in energy not to have the blasting heat!
I actually started in the fog, when up once of my favorite and tough run called Hickory Top Loop, I added a little loop in the beginning by going via the Ledford Trail. Overall it’s a total of about 850feet of elevation change. I like a good challenge.

12.28 miles @9:55 pace.

Total 23.98.
All my workouts were faster than planned and it made me feel very empowered.

Half Marathon Training: Week 13

This is the first week that I fully followed the half marathon training. While I’ve been pretty good at keeping up with tempo and long runs I had not yet done speedwork.

Speedwork
On Monday the goal was 3 times 1600m with a warmup and cooloff. The goal was an 8:39 to 8:44 pace.
I ran 13 minutes as a warmup, then did my 1600 meters repeats in:
8m06s00
8m06s97
8m16s63
Which means my first two were close to a 8:09 pace at a and the last one almost 8:19 pace. Oops, someone went a little too fast. I don’t know if it’s a good or a bad things though.
I then took it really chill and ran just under a mile in 9’31.

Tempo Run
My tempo run was with the Diamond Brand Running Group. I almost missed it because I started at the wrong meeting place. I realized my mistake with barely enough time to listen to the instructions. I did not have much time to warm up however. I decided to take it easy on the first mile to avoid injury.
We were on the Mountain to Sea Trail from Bent Creek Park going toward Biltmore Forest. It was beautiful in the forest.
There was one killer hill we went down on, on the way back I passed a lot of people on the uphill because they all walked it. I went slowly but surely and it paid off.
We ran about 6 miles with a 10:00 pace.

Long Run
I was going to run Friday evening but the weather threatened of thunderstorm so I did it in the cool murning instead.
My goal was 11 miles so I mixed up two loops to get to that, including one I wasn’t familiar with. The first loop was great, beautiful white (Carolina) rhododendron were blooming along the trail. It really brought a smile on my face and gave me great motivation.
The second loop was pretty too but the directions were confusing. Well not so much confusing as there was a trail that I did not find on the map. Since I was supposed to take the 2nd trail I came across I took it. But it was the wrong one. So I had to retrace my steps, adding extra mileage. I ended up running about 11.53 miles in 1h54m02s for a 9:53 pace.

I also did some yoga and walking but no biking this week.

Total miles: 22.96

C’est la premiere semaine où je suis vraiment le programme d’entrainement. Même si jusque là je faisais bien mes courses tempo et les longues je n’avais pas encore fait d’exercice de vitesse.

Exercice de Vitesse
Lundi m’on objectif etait de faire 3 fois 1600m avec un temps de course d’echauffement et de recuperation. Le but etant d’avoir une allure entre 8:39 et 8:44 par miles.
J’ai couru 13 minutes pour m’echauffer puis j’ai fait les 1600m en:
8mn06s00
8mn06s97
8mn16s63
Ce qui veut dire que les deux premiers étaient à un allure proche de 8:09 et le dernier de 8:19. Oh, oh, quelqu’un est allé trop vite. Je ne sais pas si c’est bien ou pas.
J’ai fini tranquillement avec un peu moins d’un miles en 9mn31.

Course Tempo
Ma course tempo était avec le groupe de Diamond Brand. J’ai presque raté le départ car j’étais au mauvais point de rendez-vous. J’ai réalisé mon erreur juste à temps pour pouvoir avoir les instructions. Par contre je n’ai pas eu le temps de m’échauffer. Du coup j’y suis allé tranquille pour le premier mile pour éviter les risques de blessures.
Nous sommes partis du parc de Bent Creek en direction de Biltmore Forest sur le Mountain to Sea Trail. C’etait magnifique dans la forêt.
Il y a eu une descente bien raide et au retour j’ai dépassé du monde en la remontant car la plupart l’ont marché. J’y suis allé doucement mais surement et ça a fait la différence.
On a couru environ 6 miles à une allure de 10:00.

Course Longue
J’ai failli courir Vendredi mais l’orage menacait du coup j’ai couru à la fraiche le lendemain.
Mon objectif était de courir 11 miles du coup j’avais mélangé deux boucles pour ça, inclus une que je ne connaissais pas. La première boucle était super, de magnifique Rhododendrons blanc (de Caroline) fleurissaient le long du sentier. Ca m’a vraiment donné le sourire et de la motivation.
La deuxième boucle était plus difficile à suivre. Enfin c’est surtout qu’il y a un sentier qui n’était pas sur ma carte. Et vu que je devais prendre le 2eme sentier que je rencontrais je l’ai pris. Mais ce n’étais pas le bon. J’ai du revenir en arrière, ajoutant du kilométrage en plus. Au total j’ai couru 11,53 miles en 1h54mn02s pour une allure de 9:53 par miles.

J’ai aussi fait du yoga et de la marche mais pas de vélo cette semaine.

Miles total: 22,96.

I Shall not Run in 91 Degrees Heat Again

Je ne Courirais Plus par 33°C

Last week I ran with my running group. While it was a nice thing for my calves as it helped to shrug away the soreness from the hike. It wasn’t so good for the rest of me. The run itself would have been fine was it not for a heat wave…

That Wednesday it was 91°F in the shade. It was not a good day to run. Within half a mile I could already see the sweat on my fellow runner’s clothes. I was so thankful I brought water with me. Oh so thankful. I took a cliff block before the run, but I think that was a mistake because it upset my stomach. As we started running along the river I started getting side stitches, something I have not had to deal with in a while. I had to walk, I knew I could not keep up at this rhythm. I slowly caught up with the group, other girls started walking too. I shared my water with one of the girls who really needed it.

The reason I wanted to do the run is because there is a  new path on the greenway along the river and I wanted to find out how to get there. It was part of the planned run. What we didn’t know is that the run leader had decided to shorten the run because of the heat. However she was way ahead and we did not see her. The other girl new the new greenway path so that’s where we went.

Again I did not feel good. By that point I knew I had to alternate running and walking so as not to be sick. I was feeling something like acid reflux and I came way, way too close to throwing up. Throw up in the mouth is never a fun feeling. Was it the heat, the Cliff shot I had before the run or a combination? I’m not sure, but my body is not used to run in that heat in any case.

We made our way back to the start, a brewery, the last three girls alternating running and walking. We found out in the end that we ran 7 miles! And even with walking we still averaged a 10:28 pace. No wonder I wasn’t feeling it. A nice Cattail Peak beer in honor of the summit hiked the days before and a some time sitting down helped me recover. However I don’t think I’ll run in such heat again.

La semaine dernière j’ai couru avec mon groupe de coureurs. Si c’était une bonne chose pour me débarasser des courbatures dans les mollets suite à la rando. Ce ne fut pas autant le cas pour le reste. Le course aurait été bien si nous n’étions pas au milieu d’une vague de chaleur…

Ce mercredi là il faisait 33°C à l’ombre. Pas un bon jour pour courrir. Après moins d’un kilomètre je pouvais déja voir la sueur se former sur les vêtements de mes amis coureurs. J’étais bien contente d’avoir pensé à prendre de l’eau avec moi. Vraiment contente. J’avais mangé un bloc Cliff avant la course mais je pense que c’était une erreur car mon estomac n’a pas trop aimé. Alors qu’on courait le long de la rivière j’ai commencé à avoir des points de coté, alors que je n’ai pas eu ce problème là depuis un moment. J’ai du marcher. Je savais que je ne pouvais pas continuer à ce rythme là. J’ai doucement rattrapé le groupe, d’autres filles se sont aussi mises a marcher. J’ai partagé mon eau avec une autre fille qui en avait vraiment besoin.

La raison pour laquelle je voulais aller avec le groupe c’est qu’il y a un nouveau sentier le long de la rivière et je voulais savoir comment y aller. Ca devait faire parti de notre route. Ce qu’on ne savait pas c’est que l’organisatrice avait décidé de raccourcir la course à cause de la chaleur. Sauf qu’elle était loin devant et qu’on ne l’a pas vu. L’autre fill connaissait le nouveau sentier donc on l’y a suivit.

De nouveau je me suis senti mal. J’avais déja commencé à alterner marche et course pour ne pas me rendre malade. L’impression d’avoir des reflux acides, et je suis arrivée au point ou j’étais bien, bien trop prés de vomir. Du vomi dans la vouche ce n’est jamais agréable. Etes-ce la chaleur, le sucre du Cliff ou une combinaison des deux? Je ne suis pas sure, mais ce qui est certain c’est que mon corps n’aime pas la chaleur.

Nous sommes revenus au point de départ, la brasserie, avec les trois dernières filles nous avons alterné marche et course. On a découvert qu’on avait en fait couru 7 miles (plus de 10km)! A un rythme de de 10:28 minutes par miles. Tu m’ettones que je l’ai sentie passer la course. Une bonne bière Cattail Peak en l’honneur des sommets des jours précédents et un peu de temps de repos bien assis et ça allait mieux. Par contre je ne pense pas courir par de telles températures dans le futur.

Thank you Dr Suzie

I went back to my chiropractor Wednesday. My knee was still doing this clicking sound and I needed to know where it was coming from. Or translate that to I needed to know if I could run or not.
I had a good adjustment and my chiropractor cleared me. The clicking sound is due to unaligned tendon/ligaments due to the pulled muscle. The adjustment helped and she also recommended to avoid dairy (which makes inflammation worse) and take turmeric, arnica or other natural anti-inflammatory foods as well as ice the knee. She reminded me not to forget warm up and cool off, not like I’m going to forget that again.

My favorite recommendation was to go for a jog that afternoon so the body knows that’s how it needs to be and the adjustment holds better. Or at least that’s how I understood it. Well I didn’t jog, I ran with the running group. 5.8 miles at a 9:16 with 84°F outside. Did I say I hate heat? I definitely got a good sweat. I felt like I ran much longer. But it was fun, the neighborhoods beautiful and since it was in my area I got to ride the bike to and from the meeting point.

 Today the knee is better still, chiropractic, yoga and running followed by icing seem to do the trick.

 Je suis retournée chez ma chiropracteur mercredi. Mon genou continuait a faire un bruit de clic clic quand je le plie et il me fallait en connaitre la source. Enfin traduisait plutot ça en: il me fallait savoir si je pouvais courrir. Elle a fait un bon ajustement et m’a donné le OK. Le bruit et due a des tendons/ligaments mal alignés à cause du léger claquage de la cuisse. L’ajustement a aidé mais elle m’a aussi recommandé d’éviter les laitages qui favorisent l’inflammation, de prendre du tumeric, de l’arnica ou d’autre anti-inflammatoires naturels. Elle m’a aussi rappelé de bien m’échauffer et m’étirer, non pas que je risque d’oublier ça de nouveau.

Ma recommendation préférée était quand même d’aller faire un jogging cet aprés-midi là car ça aide a faire tenir l’ajustement. Enfin c’est ce que j’ai compris. Bon ok, je n’ai pas fait du jogging, j’ai couru avec le groupe. 5.8 miles a un rythme de 9:16 et 29°c dehors. Je vous ai déjà dit que je n’aime pas la chaleur? Il m’a semblé avoir couru bien plus longtemps. Au moins j’ai eu une bonne suée. Mais c’était chouette, les quartiers où nous avons couru trés beau et comme c’était par chez moi j’ai pu m’y rendre au point de rdv à vélo.

Aujourd’hui le genou va mieux, la combinaison chiropracteur, yoga et courir suivit par un pack de glace sur le genou semble être la bonne approche.