The Ups and Downs of Trail Running

Last night my husband and I decided to run together at Furman. He had never been on the trail and I wanted to do it again. But since the trail seems shorter than our usual run, we decided to start on the main boulevard on campus. It is a beautiful split road lined with 60 year old oaks and a running/biking path on the road. It just makes you feel smart to be running on such an elite college campus. I think it is great that Furman is so open to the community.Our family has always taken advantage of the path around the lake and the trails here.
My husband has had time off of running because of a major work schedule change, so this was his get back into the groove run. We decided to run to the trail head as a warm-up run. It took us about 15 minutes to get there and we chatted and enjoyed the beautiful evening together. At the trail head we did some stretching. Then we made a run for it.
Having been on this trail a few times (walking and running) I was now more familiar with the ups and downs of it. I wanted to try to sort of pace myself. That is very hard to do on a trail. Downhills speed you up and uphills slow you down. Unlike a road, with long stretches of up and down hills, this trail has variances close together. Up, down, maneuver through a few short curves, then up and down again...
We stayed pretty steady, inspite of these ups and downs. But, once again, I got too excited at the outset and over-ran. I knew I was taking it too fast, but it feels so good to bound through the woods a breakneck speed. Finally, I told my husband I was going to have to slow it down or I would not make it backl alive, much less running. So we jogged a little more. When I felt recovered, we tried another higher pace run and then slowed it down again. On the last small hill up, I knew I was going to have to walk. So we walked a few hundred feet to the bathrooms. I splashed some water on my face and cooled off a bit. I was burning hot! I was wearing a new shirt that is not performance material. It was marketed as a fitness shirt at Wali-World and wasn't cotton, so I got it. But it is polyester and I felt like it held in every bit of heat. I like my Run In shirt!
From there we got back on the road and did a cool down run back to the car.
Dan was glad he finally got back on the road and felt all the better for it.
Over all it was a great run.
Lessons Learned:
Don't start my runs so fast, slow it down!!
Don't wear that shirt again. Make sure it is performance fabric.
Don't quit Sometimes you get out of the groove, just get back in it.

Trail Runs are Fun

Friday morning I went for it, I went on a trail run! It was our fun run day, so I was looking forward to running with no watch and no particular pace. I ran on the wooded trail at Furman. I am not sure how long it is. It was kind of nice not knowing. I've had a lot on my mind lately, so I enjoyed running in the shade of the trees, smelling the sweet scent of pine needles. I was hoping to mesh out some of my thoughts, but the run was mentally challenging. I had to constantly be aware of my surroundings. Did the trail descend ahead of me? Were there roots or rocks I would need to negotiate? My pace varied depending on the terrain. On the road, you can sort of get in the step, step, step routine. Paces are more easily regulated. On the trail, I felt like a deer dodging the nearest trees.
At the end of my trail run, I headed out on the paved walking road to run for a little bit longer. It was nice to do that, but not nearly as interesting: ) Most of the trails I have been on around here have some major elevation gains. I would like to find some longer easy trails like Furman's to get comfortable on.
On another note, I am still going to have to work on finding a good running time. Mornings is not going to work like I had hoped. It is frustrating and easy to push it aside when it doesn't work out smoothly. I am not running four times a week like I want to right now. But I will keep putting one foot in front of the other. I am not quitting.

Man, It's Hot!

Yesterday's run just plain stunk! We started out entirely too late for this heat. And I don't think I've quite got the hang of the tempo runs. I ran for the first ten minutes at 'race pace', just barely making it and then I was going to do a slow jog for the 5 minute recovery time. After about two minutes of this, I just felt like I couldn't go on, so I walked for the rest of the recovery time. During that walk one of my son's caught up to me and expressed that this was NOT fun, his legs hurt, he didn't feel like running anymore and he probably just wasn't cut out to run. He expressed my thought exactly! But I encouraged him not to quit. I told him I pretty much felt the same, so why didn't we do just one more lap together. That way, we could finish the run with dignity. He grumbled, but when I started running, he ran too. At his lead, we ended up running two more laps together.
It was hot, it was hard, and it was discouraging. I think I probably ran two miles, instead of the usual 3. When I was done, I felt worse than I usually feel. I am also more sore today than usual. Did I over-run the 'race pace'? Was it just the heat? Was it running at a different time of day? Was it just an off day?
With school starting and work schedules changing, we also have to find new run times. We were in a nice little routine, it is going to take some commitment to keep working through this. Running is important to me, so I will stick it out.
I do know one thing: I will be SO happy when the weather finally gets under 95 degrees!!!!

Running With the Group

I didn't run Friday. I only slept for three hours Thursday night, so I wasn't up for the challenge.
However, Saturday's group run was wonderful! We did speed runs, spurts of 60 seconds in between 3 minute relaxed cylces. I ran strong and well and felt like I could do more when I was done.

Cool Running

Today I was the one pulling my husband out of bed! We stayed up late watching a movie last night so we were getting a late start. But when I checked the thermometer it was still only 67 degrees, I knew we had to take advantage of running in that kind of coolness!!
Wednesdays are speed runs. We did intervals of relaxed running for 3 minutes and then running fast for 1 minute. It was a pleasant run. My husband was kind enough to slow down to my pace, so we got to run side by side. I really enjoyed that. We talked a little and negotiated the hills together. Once again, I really felt like I was relaxed during those three minutes, just like the walking used to be. I recovered from the sprint and re-energized for the next one. We both felt like we could've run a little further today by the end.
I drank before I ran today and I never felt nauseated. Of course, it wasn't as hot, either.
We are looking forward to Friday's run. That will be our fun run. 30 minutes running wherever and however we want! Yesterday I did 20 minutes of cross training on some workout equipment. I think I prefer swimming or biking for cross-training.

Getting in the Groove Again

Today was the day. I was resolved to get back in the groove. Thank goodness, I told my husband and mother-in-law I would be running because it is so easy not to follow through when you haven't told anybody you will!
Mondays are tempo runs, 8 minutes at race pace and then five minutes recovering with a brisk walk. I did a warm up jog and then made it through my first 8 minutes running well. I definitely needed the entire 5 minute recovery time! Then I started on my second 8 minutes. I think I pushed a little too hard on this one. We are supposed to run at level between 7-9 on a 1-10 scale. It should be uncomfortable, but not nauseating. After about 4 and a half minutes I was beginning to feel nauseated! So I stopped running and walked the rest of my route. After about 2 minutes of walking, I felt normal again. When I was finished, I grabbed a hose and cooled off my skin and got a good drink. I did not drink before I ran because I don't like to get all sloshy. I think in this heat, I will have to drink a little.

Lazy Bum

That's exactly what I have been for a week and a half!
The hike did end up doing me in just a little. I wore super stiff shoes and the lack of flexibility may have contributed to some minor shin splints. Both shins were pretty sore that night and the next day. I had never had a shin splint before so I read up on them a little. Everything I read said to be careful and rest well.
So I did.
Maybe a little too well. I skipped the next group run to let my shins heal all the way. By last Monday, I was ready to run again.
And then 104 degree days came to our area and I had another good excuse for not running.
Now it had been almost two weeks since I last ran and, to be honest, I didn't want to run anymore. I didn't want to eat well either. There was the morning I had coffee and a brownie for an after breakfast snack. In fact, I was beginning to feel a lot like the slug I was before I started running. I knew I was in the make it or break it time and I needed to keep running.
That's why I am SO thankful for the Saturday group runs. I knew I could just show up and find a place to join in. There are so many levels of runners there. I knew I would be encouraged to see everyone else still running. I knew if I didn't go it might be the end of running. I came very close to staying home. I had a good excuse, too. It was the first day at a new job for me and I needed to make sure I didn't get there late. My mother-in-law talked me out of my excuse, though, and I went.
The group I ran with did a warm-up jog and then a five minute stretch. For 30 minutes we ran cycles of an 'easy' pace for three minutes and an 'race' pace for one minute. I was great to be running again. I enjoyed the changes of tempo within my run. I loved the feel of pushing through that minute with long fast strides and then the steady relaxing jog for the three minutes. I found that these cycles were very similar to how the walk/run cycles felt when I first started running. We also ran a different route. It was fun to see new scenery.
Tomorrow, I will get back into my weekly routine. I'm not making any excuses either.