Today's Training



Saturday, May 21st: 1 hr  10 km
I had a great 10 km today. I'm totally digging my music right now and it helped me pick up the pace at a few different times. Started strong and finished strong.


Wednesday, May 18th:  45 min


Monday, May 16th:  2 hours  18 km
I had an awesome long run today! My legs felt strong and fresh and I fell easily into my race pace after the first 7 km or so. I struggled a bit with energy in the beginning, but LOVED the 8 km - 16 km section of my run. Did a GU gel with 2xcaffeine at the midway point that seriously kicked me up through that next 40 minute stretch! I think on race day on the 29th I am going to do a gel before, midway, and even prepare to do part of a third in the last few km if need be.
Ohhhh.... and I did my first roadside pee at km 10 today!

Friday, May 13th:  1 hour, with sprints


Wednesday, May 11th:   30 min


Tuesday, May 10th, 2011:   25 minutes EZ
My EZ jog this morning was not so EZ.  I think my head was just too involved and kept wanting the out, so I struggled for most of it. Just wasn't all that fun, although I'm realizing that no run is really fun.


Monday, May 9th, 2011:   9 km
I've totally been struggling with my health for the past few days, and am still in recovery mode at this point. I'm pretty sure my flu bug turned into bronchitis (which I've never had!) or walking pneumonia. My chest still hurts, but is definitely better than it has been.
The run wasn't bad at all. My legs feel great, and, again, I found that usual pace really easily, as though it's truly a familiar thing to come back to. I had a couple of coughing episodes again and issues with the water belt that I wore. I ended up carrying a full bottle of OWater in my hand because the belt just wasn't working for me. And I was lacking in overall energy for sure.  But, just happy that I got out there.

Thursday, May 5th, 2011:    45 min 7.5 km
I'm still sick, but needed to get out there! Despite a couple of coughing episodes, I felt really really good. My legs felt fresh and strong and loose, and they instantly found that nice even cadence that was obviously still familiar to them from Sunday's long run.  I felt dehydrated though, and was glad that I'd brought my Sportsdrink with me. (Brenda and I found a great sportsdrink in Eugene called OWater - it's a natural electrolyte drink with very little sugar in it and it's super easy to drink! I gotta find me some!)
I still haven't actually set a training schedule for the next 3 weeks leading up to the next race, but I will get that done in the next couple of days, so I have a plan in place.


Wednesday, May 4th, 2011:   NOTHING AT ALL!!!
So, I just ran my Eugene 1/2 Marathon this past Sunday, May 1st and have given myself a bit of a break. I came home to two sick children and have joined them in their misery of the flu; my body finally letting go after 4 months of hard work. I'm sick now too. So, here it is Wednesday, 3 days after the race, and I've been a lazy ass; haven't done a thing. And that's okay!
For another day at the very most.

I have the Run for Water Abbotsford 1/2 Marathon on Sunday, May 29th, so I have to keep myself moving and put on a bit of mileage in the next couple of weeks, allowing myself some rest again the week before that one.
Keep me on my toes.
You can follow my daily training here!









Sunday, May 1st, 2011:    WOOHOOOO!!
Read all about my Eugene Half Marathon here.... http://aruralrube.blogspot.com/2011/05/eugene-half-marathon-recap-or-i-cant.html  Here I am with my bestest running buddy, Brenda!!




Friday, April 29th, 2011:   20 min
I had a nice 20 minute jog today. It took me about 5 minutes to get warmed up and find the zone, but once I did, I felt great. Sooooo excited about Sunday!!! Leaving here in a few minutes, but I've got my iPad, so I'll update ya!

Thursday, April 28th, 2011:   Rest Day
Not going to do much today in terms of exercise, other than walk around downtown a bit.


Wednesday, April 27th, 2011: 20 min
I ran a pretty crappy 20 minutes today. My legs felt heavy and even running easy felt like an effort. I'm sure that part of this is just the mind games, nerves and anxiety that arises when I'm 3 or 4 days away from the race that I've been working towards for months. I want so badly to be strong on race day.

Tuesday, April 26th, 2011:   20 min 
I had a good treadmill run this morning. It was hard to stop at 20 minutes though, I find. I want to keep going and a part of me thinks I should be. The tapering down the week before the race here is not mentally easy. You really gotta trust that your training prepared you the best it can, and that you're not quickly turning into a couch potato as each day passes without a long run and so many rest days in between.


Monday, April 25th, 2011:   Rest Day
Totally winding down now this week.... the race is in 6 days!!! I am concentrating my efforts on a good diet and good sleep and will be doing the odd 20 min jog to keep things loosened up.


Sunday, April 24th, 2011:   10 km run followed by a 10 km bike ride
I had a GLORIOUS run on this Easter Sunday along the Pacific Ocean. I was camping in Birch Bay with friends and had an awesome 10 km run!! I lost my water bottle from my belt along the way somewhere, though, and had to hop on a bike when I got back to the campground and retrace my steps. I found my bottle at the end of the run. Great workout! I haven't ridden a bike in years and thoroughly enjoyed it!


Saturday, April 23th, 2011:   Rest Day


Friday, April 22nd, 2011:   Hill Training
I am heading to Aldergrove Lake for a hike with the girls. There are a few great hills on the trail and I plan on working up a good sweat running repeats up them.

Thursday, April 21st, 2011:   20 min Race Pace


Wednesday, April 20th, 2011:    Rest Day
I took today off too.


Tuesday, April 19th, 2011:    18 km
I ran through rain, hail, sunshine, snow and more slanted rain this morning for 2 hours. I am soooo ready for this race in 11 days!! I feel strong and very capable!


Monday, April 18th, 2011:     Rest Day
I took it easy today, spending most of it on the airplane and a layover in Seattle.


Sunday, April 17th, 2011:    CT
I figure that my hike this morning in the amazing Indian Canyon was a good cross training exercise for me and has got to count for something!


Saturday, April 16th, 2011:    20 min EZ
Well, after waking up pukey and requiring Advil and another 3 hours of horizontal therapy, I surprised even myself by heading out for a 20 minute jog at sunset IN THE FRIGGIN' PALM SPRINGS DESERT. It was incredible. 90 degrees and incredible.

Friday, April 15th, 2011:   7x400 m
I have a few rounds of interval sprints to do, probably on the treadmill. So, I hit the treadmill for some sprints before taking off to Palm Springs for the weekend!

Thursday, April 14th, 2011:   Rest Day
I did just as it says here and took it easy today!


Wednesday, April 13th, 2011:   16 km
Incredible run this morning - just could've kept going and going. I hope I feel this strong in 2 weeks in Eugene! Ran for about 85 minutes at a great consistent pace. Kept with the same morning routine with Vega Sport and a banana and a Clif's bar, and it seems to be providing me with great focus and energy. Wooooeeeeee.....


Tuesday, April 12th, 2011:   CT
I'm going to do my usual cross-training workout with Jillian's No More Trouble Zones, a 1-hour circuit strength training session.

Monday, April 11th, 2011:   30 min race pace
Although today would normally be my long run day, the girls have dental appointments so I've had to switch Monday and Wednesday's training. So, this morning, I'm going to run a 30 min at race pace.

(edited to add: I'm on a roll right now, folks! Another incredible run! Awesome energy and strength. I ran a nice quick pace and enjoyed every minute. I'm going to attribute it to a change in routine before running. I am drinking 8 oz of Vega Sport in the 30 minutes before the run (was really into Vega back in the fall and then kinda fell out of the habit of it over the past few months. But HOLY SHIT, it really really does make a difference.). I've also started eating half of a Clif's Builder bar about an hour beforehand, as well as one banana. Going to try it again on Wednesday's longer run and see how it helps.)


Sunday, April 10th, 2011:   40 min.
It's wet and fresh out there and I'm actually looking forward to going for a 7 or 8 km jog. Here I go!

(edited to add: I had an incredibly strong 40 min 7 km run in the rain. I felt super strong and powerful, and was loving the rain on my face. I practised different breathing techniques and played around with my posture a bit, based on some YouTube videos I was watching last night. Thoroughly enjoyable run!)


Saturday, April 9th, 2011:   Rest Day
Today was a scheduled Rest Day so I took it, but I felt like a million bucks all day long and contemplated going out for a 20 minute jog to keep my legs loose.


Friday, April 8th, 2011:    21 km!!!
Today was the peak of the training schedule - the full distance of the half marathon....21 km....a highly anticipated event. It was an incredibly beautiful morning; the best of the year so far; not a cloud in the sky; sitting around 9, 10 degrees. Ideal.
(I can't tell you just how happy I am that I switched this run from Monday to today.  And, just to point out that I'm not THAT much of a wimp.... Monday set rainfall records. It wasn't just miserable and wet. It was the wettest April 4th we've ever had!)
Today, though....today the wonderful, seldom-seen-in-these-parts sunshine kissed my face for 2 hours and 15 minutes.

That's how long it took. 2 hours and 15 minutes. My best time ever. But, I'm not completely celebrating it. Because it wasn't fucking easy. And I wanted it to be easy. I guess I even expected it to be easy. Easier...at least? I've been getting into reading other women's running blogs lately and I think this has established some lofty and unrealistic goals. Because they're all running faster than me.  Elizabeth Fuckin' Hasseldork (i know, I know...it's Hasselbeck. But, she is a dork. A fast dork apparently)  from The View ran her very first 1/2 last weekend in 1 hour and 45 minutes. Now, I want more than anything, to beat her.  I have a 2 hour goal in my mind.   So, although 2:15 is my best time. I wanted to see more improvement than that this time around.  I've been working damn hard.

So, the reality is that it's not easy. I really enjoyed the first 12 km. I was exactly one hour in at the halfway point, so clocking a good pace, but I really struggled through the second half. My legs were tiring a bit, particularly in my hip area. I did a GU gel at about 12 km when I felt myself slowing down a bit and it definitely helped sustain me through the second half. I walked up two hills as I got closer to home because I just couldn't mentally or physically push myself through them. I have a slight decline during the last km which I joyfully welcomed, and coasted quickly to my finish line, where I collapsed over the hood of my car and began stretching my aching aching legs.

Two hours later, and two extra-strength Advil, swallowed with a beet/apple/carrot/protein booster juice, I'm starting to feel human again.
Because running shit like that makes you feel like a bit of an animal. Now, if only I was a jaguar or a cheetah. (note, I didn't say cougar, eh?)

Happy Running everyone!!!!


Thursday, April 7th, 2011:     Rest Day
My body was grateful for the break today; the first in 8 days.  Just in time to abuse it tomorrow morning!! I'm pumped too, cuz the sun arrived today and it's incredibly beautiful, and really nice to see the mountains again. (I miss them when they're hidden!) And my 21 km tomorrow is going to ROCK!!!
I've spent the day preparing by drinking more water than I normally would, and by making sure I'm getting enough good calories. I've just enjoyed some pasta and will eat again before going to bed.


Wednesday, April 6th, 2011:    30 min race pace
I need to squeeze a 30 minute run into my day somewhere....probably in the late afternoon. My legs are actually a bit sore from Monday's tempo run, combined with yesterday's CT, so it'll be good to get them moving a bit.

(edited to add:  The run was good, but, holy shit, is my body ever screaming out now! Tomorrow's Rest Day is well-deserved and well-needed!)


Tuesday, April 5th, 2011:    CT
I'm going to do an hour with Jillian Michaels here at home. And then bake lemon squares with T.Rube. ;o)


Monday, April 4th, 2011:     45 min Tempo Run
I made the wimpy, yet wise, executive decision this morning to cancel my 21 km due to inclement weather. Quite frankly, the 4 degree celcius temperatures combined with the pouring rain did not appeal to me.  When I woke up with a start this morning, a half hour later than I would have liked to, and looked outside, my very first thought was "I'm not running for 2 and a half hours outside in that."  This week's training schedule is organized in such a way that I easily could switch today's long run with Friday's Interval Workout Tempo Run.
My 21 km training run in November was on a day much like today, though, and it was one of my best runs ever. So, I wasn't quick to a decision. In fact, I decided that my running friend, B, would make the decision for me. I respect her athleticism, and knew she would either motivate me to get out there or give me permission to swap my days. I asked her what she would do. She texted back that she would change days and confirmed for me that "it's horrible out there!"

So, I switched my days. Had an awesome 50 minute Tempo Run at the gym while it pissed down rain outside.
Friday, though.... IT'S ON!! regardless of weather, I am out there for the 21 km!!!


Sunday, April 3rd, 2011:    30 min EZ
I'm going to do a nice easy 30 minute jog to keep the leg muscles moving today, but I don't want to overdo it for tomorrow's 21 km. I'm also preparing today by drinking lots of water and making sure I have a good amount of calories in me to sustain my 2+ hour run.


Saturday, April 2nd, 2011:    30 min EZ
I hit the treadmill first thing this morning and ran this one out easily. It was enjoyable. I'm back to feeling energetic, and am positive and optimistic about Monday's 21 km.


Friday, April 1st, 2011:    6x400 IW
Friday's Interval Workout Day! and I'm going to do some sprint training at the gym. Warm-up, cool-down, 6 laps hard and 6 laps easy....be about an hour.

(edited to add: IW today ROCKED!! I had tons of energy and sprinted hard with no Nags whatsoever. Loved it!!)


Thursday, March 31st, 2011:    30 min race pace
I had a good sweaty treadmill run at a slightly-faster-than-race-pace pace. My Nike+iPod tracker on my shoe told me that I had "recorded a personal best mile". Well, actually, it was Lance Armstrong who told me, along with a resounding "Congratulations!" But, that Nike+iPod thingy doesn't work for me. It kinda does its trick in terms of keeping an accurate time, but when it comes to measuring my distance and my pace, it SUCKS. and it has since I got it. I have attempted to re-calibrate it numerous times, I have taped it tightly to the underside of my laces to keep it from jostling, I have tried it upside down, and backwards, but it still measures me as running faster and longer than I actually do. Which is kinda nice really. I think that if it was undermining my efforts, I'd have gotten rid of it a long time ago! This is kinda like having your alarm clock set 15 minutes fast. You know it's fast, but somehow it still helps you get there on time.


Wednesday, March 30th, 2011:   Rest Day
Tomorrow was actually supposed to be my Rest Day, but I had to read with S.Rube's class this morning when I would normally have the opportunity for my run. So, I switched tomorrow's Rest Day for today. And, my muscles could probably use the break today anyway. After Monday's 18 km and yesterday's cross-training, I have a couple of sore spots.

Tuesday, March 29th, 2011:    CT
I'm going to kick it at home with Jillian this morning, and do an hour of No More Trouble Zones

Monday, March 28th, 2011:    18 km
It's my Long Run day, and this is certainly long. I'm as ready as I'm going to be and have my route mapped out and my iPod charged.

(edited to add: Not so good... that was tough. I definitely don't have the same excited energy that I had after last week's 16 km. Today, I was just glad when the run was over. I had moments within the 2 hours where I found a good vibe and stayed in the zone for a while, but I kept coming back to the struggle. My legs felt a bit sluggish and mostly I was just feeling a lack of energy. I did 18.5 km in 2 hours and 3 minutes, so it's not that far off my pace really. The best part of my run is that I had a few American Bald Eagles following me, sometimes quite low. They definitely inspired me to push on a few different times. I stopped and walked for a minute twice while I refueled. I went through 10 oz of water and 8 oz of Nuun, and I ate one whole Gu Gel at about the 12 km point. I still feel tonight like it took a lot out of me - have kinda carried it with me all day long. I'm going to run the whole 21 km next Monday and don't want to go in scared of it. I'm going to try to drink a bit of a smoothie a couple of hours before I run next week and see if that helps with my energy levels. Today, I just had a piece of toast, and didn't have any bananas. I'd usually have a half banana. Don't want a repeat of today's sluggish run.)

Sunday, March 27th, 2011:    30 min
Just another light day to keep my muscles moving before tomorrow's 18 km. I haven't quite figured out the logistics of how I'm going to do it yet, because I have the kids here on my own today. This is where the priorities of training kick into gear and I have to find a way to make it work out.

(edited to add: Man, that run sucked big orange goat balls. I sure hope I've got more ooommmph tomorrow morning. I'm scared. very scared. NEED MORE ENERGY!!! and a big THANK YOU to Thelma for entertaining the girls while I ran today!)


Saturday, March 26th, 2011:     30 min EZ
(and thank god it's an easy jog, after last night's imbition, and 1 a.m. impromptu jam session that included the loud pounding of djembes, shakers, a triangle and, of course, my guitar.  and 4 kids aged 6 and under.)
I'll lightly run it out later this afternoon after I've rehydrated a bit and cleared the fuzzies out of my brain.


Friday, March 25th, 2011:     40 min Tempo
Ohhh, it's Fun Fun Friday. Interval Training Day. Except rather than running sprints today, I have something called a Tempo run on the schedule. A Tempo run is a run that is comfortably hard. Where, if I normally run at about 60% of my comfort level, I want to try and maintain an 80% discomfort. Where I shouldn't be able to sing the lyrics to my songs, but I should still be able to croak out a couple of words to somebody nearby. (which I never ever do....talk to someone while running that is. I definitely DO sing out loud while on the roads; never at the gym. That would be ridiculous.)
A Tempo Run works to strengthen and improve my anaerobic threshold, which is critical for faster racing.
Today's Tempo Run will entail a 5-10 minute warm up of easy running, then 15-20 minutes of Tempo, then a 5-10 minute cool down.

Push yourself out of your comfort zone today!!!! I dare you.


Thursday, March 24th, 2011:   Rest Day
A well-needed rest day today! My muscles are achey and fatigued from the past few days, and I have a tough training schedule for the next 6 days after this. I think I'll take the girls for a light hike just to keep the muscles moving.


Wednesday, March 23rd, 2011:    40 min race pace
I actually had to set my alarm and get up alone in the dark house this morning to do my run, which is a first for me. But, the sun is about to rise, although it's gonna be a chilly one, and I'm anxious to get out there!


Tuesday, March 22nd, 2011:    CT
Tuesdays are always my Cross Training day. This gives my running muscles and joints an opportunity for rest, while still challenging my cardio activity, and strengthening other areas of my body.  I mostly have to cross train at home, because I have T.Rube with me here those days, so I choose to do an hour of a Jillian Michaels DVD - either No More Trouble Zones, or all three 30-Day Shreds in a row.  I want to be able to spend at least 60 minutes on something. On the CT Days where I have the time, I go to Bikram Yoga and do their incredible 90-minute class.
Today I'm going to do the No More Trouble Zones workout.


Monday, March 21st, 2011:    16 km
I'm getting up there in distance again, as the race date gets closer.  I turned this one into a 17 km because I ran a route from my friend's house and that's the way it turned out.
and can I just shout, "WAAAHHHHOOOOO, YIIIPPPPEEEEE"???? I had the run of my fuckin' life!! It wasn't the quickest pace, that's for sure - took me 1 hr 56 min (which, admittedly, I was a little surprised at and disappointed with. At that pace, I won't beat my Vegas time!).  But, I hit the zone almost immediately and did not stop or walk once!!!! It was completely nag-free. There wasn't one thing that bugged me the entire time (maybe a reluctance to fart a couple of times due to fear of sharting instead). I had focus, energy (!!!) and my breathing and heart-rate just all synced up and stayed that way. I didn't even use my Gu gel and only drank about 8 oz of water and Nuun while I was out there. I conquered the hills with strength and appreciated the downhill breaks.
And continue to be on a total high a couple of hours later! Can you tell??????


Sunday, March 20th, 2011:    Rest Day
Rest days are critical in allowing our muscles the time to recover and prevent injury. It is on Rest Days that the muscles repair and strengthen themselves. I find these days difficult in that by 5 pm I feel a bit like a lazy couch potato, but with a big run set up for tomorrow, I know that the rest is crucial. So, today, I shall prepare by drinking lots of water and making sure I get a good amount of healthy carbs into my system.
(And I think I'll pick up the handweights for a short upper body/arm workout this afternoon.)


Saturday, March 19th, 2011:   10 km
I kinda turned this one into an 11 km because that's the way the route worked out and did it in 1:07, stopping to talk for a few minutes to a neighbour as I headed out.
Started out a little rough, but found a good zone and a great pace at times, even beating my personal best mile at 7min.20sec. It was a beautiful sunny run with our warmest temperatures yet this year. Feeling strong!!

(A special thanks to my good friend, Robyn, for hanging out here with the little Rubes while I ran. I couldn't have done it without you, my dear!!)


Friday, March 18th, 2011:   6 x 400 IW
I always do Interval Workouts on Fridays, for no reason other than the fact that that's the way it has fallen into the schedule well for me. During my Vegas training last fall, I grew to quickly hate Fridays, but I find myself looking forward to them this time.  I think it's because I've moved to the treadmill for these workouts, where I can control my speeds and times at the push of a button. And, believe me, I don't like Fridays more now because it's easier!! I push myself beyond what I ever did doing my sprints or tempo runs on the track or on the road.

Interval Workouts are the strength training day in your week, where you push yourself harder and different than you have every other day. Depending on the program you're following, you might incorporate some major hills that day, or some sprints, or something called a Tempo Run, where for the middle section of your workout, you run at about an 80% almost-uncomfortably hard capacity.  You want to shock your running muscles and strengthen them to the next level with these workouts.

Today's IW is a sprint training day. 400 m is the length of once around the track. In this workout, I warm up for 5 or 10 minutes, then run all out for 400 m, then fall back into a light run or jog for 400 m, then give 'er again for 400, then slow down for 400, and so on.... for 6 rounds. Then, I finish up with a cool down run of 10 minutes.

(edited to add.... holy shit, did I say that I look forward to Friday's training??? After this morning's sprints, I'm not so sure!  Pushing ourselves through our weakest days and moments is what makes our bodies and our minds stronger. So I pushed on through, as hard as hell. And made myself do an extra 7th sprint round as punishment for doubting myself.)


Thursday, March 17th, 2011:   20 min EZ
It doesn't get much easier than this, except maybe on Rest Day I guess. A nice light jog just to keep those muscles moving.

Wednesday, March 16th, 2011:   6 km race pace
I did a 7.5 km instead because that's the distance of my block and I had taken 3 days off for that colonoscopy procedure, so wanted to push myself a bit.  I ran it in about 40 minutes with a pace of 5.10 min/km. This would be the anticipated pace that I would run the half marathon in.






This page is going to center around the daily effort that goes toward achieving my physical fitness goals.

Currently, I am 6 weeks away from running my second half marathon - this time, in Eugene Oregon.
I am on an intermediate training program, with a goal of wanting to beat my previous Vegas half marathon time.  My goal is 2 hours, 15 minutes - would love to do it in 2 hours, 10 minutes. I've run it before in 2:20, and Vegas results were a dismal 2:29 (damn altitude!!!).






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