Tuesday, January 17, 2012
Did you notice the sky is always blue before dawn?
Even if it is miserably cloudy, it turns to velvet blue for a few minutes between night's black and day's gray.
Maybe not always, but it happened every time I was out before dawn.
It happened today : )
I was out at 6:10 in -2 oC (28 oF), mild wind. I remembered jacket was too much in moderate wind at this temperature, so put on only the usual 2 long sleeves - it was a good 29 minute run, at 11.2 min/mile.
It started snowing during my cool down walk.
I didn't like it, because I had a 3 day business trip ahead, which is 3.5 hour drive in normal weather.
Snowing did not present any problems, but there was a severe accident at dawn and the highway was closed. It took 2 hours to get off the blocked highway and another 1.5 hours to get out of the traffic jam.
So I sat 7 hours in my car : (
But at least I arrived safely and managed to do a half day's work.
The good side of traveling is that I eat very well.
I packed all my food last night after planning in Nutrition Tracker for each day, so food is perfect and I don't have any opportunity to overeat.
Evenings spent at home are challenging sometimes.
Like yesterday: I ate well, I packed food reasonably for the next days, but after dinner I ate a lot of air popped millet and DS's leftover ham and cheese toast, just because I was very tired.
I'm staying in the usual hotel at the lake (I brought a camera to make pictures), and I love running around it,
so it will be Tue-Wed-Thu short run, Fri walk with DD, Sat-Sun long run in the forest.
Now I call DD and DH and then I go to bed.
Sunday, January 15, 2012
Sunday is the day of my second long run for the week.
It was sunny, windy, -2 oC (28 oF) - nice running weather.
There are temperatures for which it is impossible to dress optimally: 2 long sleeves too cold, jacket too warm- I chose too warm.
I wore headband and thin gloves, but had to take off gloves on the way back.
(I made a mental note that I do not need the jacket at -2oC if there is no wind.)
The forest path was covered with a thin layer of fresh, dry snow.
No soaking socks : )
It was safe and pleasant to run on fresh snow, but it was enough to slow me down a bit, I guess overdressing did that too. My time was 47 minutes (4.25 miles).
Anyway, it was a lovely, refreshing, relaxing run.
I always hated winter, but I love this year's winter weather and it loves me back : )
Winter darkness and cold doesn't bother me at all,
thanks to running outdoors, and -maybe- thanks to my blue light therapy lamp too.
And now it is really really time to start working. My entire Friday work is still ahead of me and I cannot put it off any longer. Sigh...
Saturday, January 14, 2012
I didn't do much exercise during the week, I spent what was left of the day after work sleeping or reading (read: The Hunger Games by Susan Collins, reading: Matter by Iain M. Banks and The Long Run by Mischka Shubaly).
It helped me get over the gyn procedure, and now I feel great.
I was really tired of work by Thursday evening, so -as I often do- I spread my Friday work over the week end.
Friday morning I went for a run on the forest path in sunny and windy 5 oC (41 oF), and it went very well: my steps felt light and easy, and finished 4.25 miles in 45 minutes. I seem to improve 1 minute every week.
Something strange is going on: I have the feeling that my steps are getting shorter but that is not true: my cadence got faster indeed, but my stride is lengthtening at the same time.
Now it is 7680 steps at 171 steps/min, and it was 8550 steps at 161 steps/min five weeks ago. (distance is fixed, as I run from one end of the path to the other).
Why is this?
A few weeks ago I received a lot of input about running style, all within a few days:
-read a blog about forefoot versus heel strike (thank you, Mobycarp!)
-ran on slippery snowy-icy path and had to switch to mid-foot strike and stop overstriding just to prevent falling over
-read book Born to Run
-re-read articles on SP Running Center
-watched videos of forefoot versus heel strike - what a difference in impact transient!
Until then, I was content with my heel strike, most runners do this so it should be good enough for me too.
After all this reading I gradually changed
-my heel strike to mid-foot strike - maybe I'll get to forefoot or ball-heel-toe strike one day
-my steps lighter and easier
-from stepping out in front of my body to stepping under the center of my gravity, this also means that most of the work is done by my rear leg
Today is a non-running day, I went for a 60 minute walk with my daughter. She refused to come to the forest with me because of a short blizzard, so we just walked in the streets when it was no longer snowing.
Eating went well this week and my weight is stable.
Last night we visited friends and the food they cooked for us was excellent, so yesterday I went a bit over my range, but all the other days were good.
Tuesday, January 10, 2012
Last evening I had a long, unpleasant and unsuccessful gynecological procedure.
The only good thing was that DH was sweet and came for me (walking) and pick me and my car up. The worst is that the issue is not resolved so I'll have to go back and try again : (
I slept 10 hours and felt weak and sick a bit when I woke up, so decided to stay at home. I'm lucky I have work I can do from home (lot of reading and learning) so I don't have to take a day off.
I considered going out for a short run to cheer me up but DH and DD pointed out that was a stupid idea, and I had to admit they were right : (
Core strength training is definitely canceled, but I'll do some stationary biking in the afternoon.
I'm feeling much better now, though.
Sunday, January 08, 2012
Weather was almost the same as on Friday: 3 oC (37 oF), moderate wind, almost sunny.
There were no strong blasts of wind, but there was some snow and sleet during the night, so the path was covered with all variations of melting snow, down to muddy water.
I dressed the same: 2 long sleeve T-shirts, but I put on thin gloves. The gloves were pleasant at first, but I took them off on the way back.
After a few minutes the icy water soaked my shoes and my cotton socks, and I wished I owned a pair of fancy running socks of wicking material.
But it was not that bad as it sounds: I felt my feet are wet, but not the cold (not until I stopped running, then they got really cold).
This is the first time my shoes leek - they are good for snow and ice.
As I mentioned yesterday, this week I ate a bit above recommended range, 2000-2100 calories.
I weighed myself: 61.6 kg (135.5 pounds) - that is almost exactly same as my minimum was 10 days ago.
This food intake with 4 runs a week seems to be my equilibrium - if not, then I'm very close to it.
So I changed my nutrition plan to 1800-2100 calories.
Macronutrients don't need fixing: I'm almost always within the range of carbs and always in the lower part of the fat and protein ranges.
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