Auntie Em Goes Running

Wed, Dec 28, 2011

Wed, 28 Dec 2011 07:00:00

Track workout tonight! It was raining sideways and raining hard, but not too cold. The workout was 5X800 at 7:00 minute/mile pace, followed by 4X200 at .46 per 200. I am usually really terrible at pacing, and have had very little practice lately with the 5K pacing (7/mile), so I was beyond happy at my pacing tonight! The 800s came out at 3:29, 3:31, 3:30, 3:31, and 3:34. I must have been rather tired on the last one! The 200s were .46, .46, .45, and .44. All very acceptable. My tendency is to run 200s way too fast, but I think it helps to kind of tire myself out with the 800s first.

Tue, Dec 27, 2011

Tue, 27 Dec 2011 07:00:00

Downhill skiing in the morning, just because we had a little fresh snow. We get incredibly heavy, wet powder often, and this was definitely heavy and wet! It was fun for about three hours, then I quit and put on the skate ski gear for an hour and a half. I worked especially hard on uphill technique, so it turned into more of a workout than I intended.

Mon, Dec 26, 2011

Mon, 26 Dec 2011 07:00:00

Bike interval workout on the indoor trainer! Its been a long time since I did this - probably too long. I did a wu, some 30 second bursts, then 4X5 minute intervals at a "hard" effort. then a cool down. Then some more cool down because the movie I was watching was not quite over!

Followed it up with some yoga and abs.

Sun, Dec 25, 2011

Sun, 25 Dec 2011 07:00:00

No skiing today, so I did a 200m hill repeat workout. 7X200m on the hills at R pace, and then 4X200 on the flats also at R pace. warm up and cool down jogging, and followed it up with a nice stretching/yoga workout.

Merry Christmas!

Sat, Dec 24, 2011

Sat, 24 Dec 2011 07:00:00

Downhill skiing in the morning! Crazy wet and windy! After we got thoroughly soaked, we headed back down the mountain to the cabin. While the sauna was getting hot, I ran in the woods.

Fri, Dec 23, 2011

Fri, 23 Dec 2011 07:00:00

Long easy run. I haven't run longer than an hour and a half since my fifty miler, and I thought I deserved a real long run! Still nice and dry and cold.

We are still at the cabin and I am sleeping soooo much! Can't believe it, but it feels great.

Thu, Dec 22, 2011

Thu, 22 Dec 2011 07:00:00

Went downhill skiing with the family and then for a run with my daughter in the woods near our cabin. Deliciously dry and cold!

Wed, Dec 21, 2011

Wed, 21 Dec 2011 07:00:00

Track workout with some 200m at R pace, some 800s at I pace, and some 800s at T pace! Whew! Hard to keep it all straight!

Tue, Dec 20, 2011

Tue, 20 Dec 2011 07:00:00

easy run.

Mon, Dec 19, 2011

Mon, 19 Dec 2011 07:00:00

skate skiing!

Sun, Dec 18, 2011

Sun, 18 Dec 2011 07:00:00

11X200m. 6 on the hills, at R effort, and 5 on the track at R pace.

Sat, Dec 17, 2011

Sat, 17 Dec 2011 07:00:00

Easy and muddy.

Fri, Dec 16, 2011

Fri, 16 Dec 2011 07:00:00

Downhill skiiing

Thu, Dec 15, 2011

Thu, 15 Dec 2011 07:00:00

Easy jogging in the rain and mud. Got my new orange shoes very dirty.

Wed, Dec 14, 2011

Wed, 14 Dec 2011 07:00:00

Track workout with lots of R and I paced intervals. My favorite! WU, with jogging and dynamic stretches, 2 miles with sprints on the straightaways. Then 2X800 at 7 minute pace. Then 6X200 at 45-48 seconds each! Speedwork is feeling SOOO good!

Tue, Dec 13, 2011

Tue, 13 Dec 2011 07:00:00

No running today, just yoga and a lot of drills and dynamic stretching.

Mon, Dec 12, 2011

Mon, 12 Dec 2011 07:00:00

Four hours of skate skiing with a friend just North of Vancouver. Cypress Mountain has beautiful trails, and they are all open! Even the upper, more challenging trails are open, and we had a blast!

Sun, Dec 11, 2011

Sun, 11 Dec 2011 07:00:00

200m hill repeats and then 200m track repeats. Paces are right on, but I am tired afterwards. Too long since I did a track workout!

Fri, Dec 09, 2011

Fri, 09 Dec 2011 07:00:00

Tempo run in the morning, followed by yoga. As soon as I got home, my son, who is home for the Christmas break, suggested a moonlight ski hike out onto table mountain to see the full moon. That made me realize that not only was it a full moon, it was the lunar eclipse! So of course, the whole family had to rush up to the cabin and have some dinner, pack up tents and sleeping bags and stuff, and hike up the mountain on skis to set up camp under the full moon. The eclipse was best around 5:30 in the morning, so we just woke up early and saw it! It was a beautiful, clear and cold night, and the eclipse was nearly full where we are. I think we would have had to be about 100 miles North to see it totally full. I love family adventures like this.

Thu, Dec 08, 2011

Thu, 08 Dec 2011 07:00:00

An early morning, and very COLD run with my daughter this morning! Cold for us, but really only about 27 degrees cold.

Wed, Dec 07, 2011

Wed, 07 Dec 2011 07:00:00

Not much time for running! We left before light to drive up to Whistler BC, for a couple of days of skiing to celebrate DDs birthday. A quick run while everyone else had breakfast, and then we hit the slopes for the day.

Tue, Dec 06, 2011

Tue, 06 Dec 2011 07:00:00

Strength and mobility work this morning, then the day skiing with my son and his friend! No hiking, no backcountry, no nordic, just super fast groomed downhill skiing! Beautiful cold snow.

Mon, Dec 05, 2011

Mon, 05 Dec 2011 07:00:00

A quick run before yoga! Just time for 50 minutes, with a few tempo intervals built in there, just to test the speed muscles. It is time for speed again! Enough long slow hours!

Sun, Dec 04, 2011

Sun, 04 Dec 2011 07:00:00

I don't count hiking as crosstraining, but that is what I did today! Showed off our beautiful Chuckanut Mountains to my guests and their dog.

Sat, Dec 03, 2011

Sat, 03 Dec 2011 07:00:00

JOgged a 10K with a friend who is very sick, and therefore doesn't run very fast right now. I think I was DFL!

I had guests from out of town who were here to take a yoga workshop, which we all took together. A two and a half yoga marathon!

Fri, Dec 02, 2011

Fri, 02 Dec 2011 07:00:00

Thu, Dec 01, 2011

Thu, 01 Dec 2011 07:00:00

Wed, Nov 30, 2011

Wed, 30 Nov 2011 07:00:00

Cross training day! So I made it the first skate skiing day of the season. It was unbelievably gorgeous in the mountains today, sun, yes SUN! And squeaky beautifully groomed snow. I only skied a couple of hours, because it was my first time of the season and I don't want to be sore tomorrow. Good workout with no impact!

Tue, Nov 29, 2011

Tue, 29 Nov 2011 07:00:00

A run in the dark this evening, and then straight to yoga.

Mon, Nov 28, 2011

Mon, 28 Nov 2011 07:00:00

Week off is officially over! I ran a little yesterday, and a little more today! I took a full week off, during which I hiked, did gentle indoor biking, lots of yoga, and even some skiing! Body feels great, running feels great, and I'm ready to get back at it. I really had no idea what to expect for recovery from this one, but a week does seem rather reasonable. First run back (yesterday) I wore my HR monitor, ran easy, and checked to see that my HR was at its usual easy rate. This is always a good gauge of being rested enough for me.