10-14-13 Flexibility in training

Looking at my run distance it's up all the sudden to 7 miles on a typical short run day, but I decided to up my distance to my medium distance run after I finished 5 miles. My lovely wife road along with me (kinda) when I did the first 5 miles. Then we got in the car and I realized I was only 2 miles away from my medium run distance, so we pulled into one of the other parks in Provo Canyon and Silvia ran with me for 2 miles. She was such a trooper, and pushed it over a mile without stopping, then did another half a mile after a short walk. It was a good time.

So tomorrow morning my goal to get out to do my 4 miles before school and head in early to study after that, as well as work on my illustration for my narrative illustration class. I am so obsessed with running that I talk about it all the time, and it's even mixing into my school work. I am painting a current event and I chose is about a runner in Ontario who accidentally won the women's division in the 'Run for Hero's' marathon. I will post the painting on here when I have it done.

On a running note I have found that 2 sweat wicking shirts is a lot more comfortable in the cold weather that just one. I discovered this last Saturday, and forgot to share my discovery. It helps a lot with the amount of liquid awesome I produce, so I think I will be running with two layers on top from now on (I like being warm). I am also thinking of taking two hats with me when I run, so I can change into a dry one half way through. I saw an older runner with two hats (one pinned to his jacket and the other on his head) it was genius I tell you, pure genius! Right now I am leaning toward wearing my camel bag as I keep running longer distances, I am able to carry over a liter of water as well as everything I will need for the race (maybe even a ham sandwich for when I reach mile 20). So far I have been using it on my longs runs and I haven't had problems with chaffing.

Current struggles when it comes to running is my diet. I need to really get on board with one. I am still eating the same things I did before I started running, and it's not helping me at all. After I do a long run I consume more food, mainly good foods then. The worst part about all of this is that I have a ridiculous amount of knowledge on the subject. But I am struggling to apply all the crap in my head to real life. My doctor told me I had to lose more weight (I agree with him) and has given me the same suggestion as he always has, increase proteins, and this time he changed it to carbs before a couple of hours before your longs run and after your long runs. Also no gels or other nutrition that has fructose, only things with glucose since it burns slower in the body (with this one I am already using products with glucose so that was an easy transition. Now to meal plans. I need something simple (like my training program) that builds up and gets more involved over time. That's apparently what works for me. So if you have any suggestions that would fall into line with that thought process please comment and give suggestions (also no Paleo, a little too intense for me).

Well I believe I have rambled on long enough, thanks for reading today.

-Riley

10-12-13 Running with a friend

Weekly Stats

Scheduled Distance: 28 miles

Actual Distance: 28.51 miles

RPE: 3.75

So here I am, my knee is a bit sore, my belly has a Reuben and pumpkin spice cheesecake to digest (and some chocolate milk). I am about to make my Saturday shopping list, where I am going to change out some of what we normally eat with healthier things. I am pleasantly tired and could nap all day (secretly I wish I had a Mountain Dew, but it's been quite some time since I have had soda). Today is the first day where my feet have really hurt after a run. The KTTape worked really well. The draw back is part of my leg is shaved, since I am only using it on my knee.

My run today was a really nice run. It's different having someone with you. Even though it had been 20 years since we have seen each other, conversation was really encouraging. When we reached the turn around point, after going up hill for 7 miles, I was stretching and a little girl asked why I was wearing tights. It was a funny moment. I forgot to start my map my run app at the beginning of the run, so I only have the split times for my last half as well as an estimated distance on my first half of the run. I am thinking it was a little more than what I have posted. Enough about me, my friend Kate road along with me today as I ran and was really encouraging, even when the bitter cold wind started to blow on us going up hill. I wasn't prepared hydration wise for the run, I forgot to double check the amount of water in my Camel Bag, and ran out around half way. Kate had brought an extra liter of water which was a life saver. I experienced running with someone by me earlier this week when my wife met me part way up the canyon on Wednesday night, and have to say that running with someone is really fantastic. Today was the first day I didn't use music, but it was comfortable without it. I look forward to running with more people. Oh yeah, after the run we went to Kneaders.

Running nutrition, I wanted to just eat sports beans the whole way. But I downed 2 hammer gels and a stinger gel. The stinger gel uses honey and tasted more like honey than strawberry, it also had the much needed caffeine. I know I wasn't hydrated enough due to me still having cotton mouth.

Among all this I forgot to mention, I JUST FINISHED 14 MILES! How cool is that?

Something you may find interesting, the miles on my shoes is...

Black Altra Torin: 116.78

Blue Altra Torin: 69.85

Well, until next time,

-Riley

10-10-13 I remembered what I was going to write for my last paragraph yesterday

KTTape, I have to shave the area I am going to use it (of course it's silky smooth) and then apply with the right tension to each piece. I believe I messed up my first application of it, so I will try again on Saturday. My short run was the best pace I have done all week, but I was also in some of the most discomfort with this IT band issue. I will be going back to stripping it here in a few minutes. Have I mentioned I'm not a fan of Treadmills anymore? I should have headed out in the rain today and tried out my gloves ($12 on clearance at Sports Authority, last season $30. I also picked up my costume for the Provo Halloween Half Marathon, my Batman Technical Shirt, I won't be sporting a cape and cowl. I also decided I am going to save some money and buy the larger container of Hammer Gel.

Right now my long distance run is over 16 min. I am sticking with that it's due to my IT band not listening to me, and being super tight. I need to get it down to under 15 minutes, I would like to get it down in the 13 minute area where my mid range and short runs have been. But enough of those ramblings and time for the ramblings from yesterday.

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So I have been thinking of what I will do after I run my marathon. I plan to keep this up to date and keep running, but The title will change again. Maybe to something like "Fartlek's: My Journey" or "Gel's They're What's for Dinner" it's a work in progress.

Of course I want to get fast now but will settle for faster. So my goal after I run my marathon is to work on increasing my speed and losing weight specifically. I will have to change up training methods to accomplish that. So here are a list of runs I would like to do in 2014 that will help with this. I would also like to try trail running at least one race. This will change depending on how much I like my marathon.

2014 Schedule
December - March
Start new training schedule with Fartlek's and other speed related things
April 
Salt Lake City Marathon
May
Train for Ragnar (if doing it) otherwise gear up for another marathon
June
Ragnar (Maybe)
Utah Valley Marathon or Bear Lake Marathon
July
Canyon to Canyon 13.1 Trail Run
August
Wasatch Wellness Run 5k or 10k
September
St. George Marathon
October
Provo Halloween Half
November
Tankful 13 5k
December
Tri-State Marathon

Well, until Saturday.
-Riley

10-9-13 Bugs, the new protein snack when running

I stopped to walk and my mouth was open, and a bug saw fit to become an early run snack. I was hacking and coughing almost the following 4 miles.

Tonight I almost didn't make it out. I have been in a moderate depression, and was sitting in my chair figuring out if I could manage doing a 4 mile run then a the next day do a 14 mile run. Before I knew it 5:00 pm came around and I was up stairs changing clothes, getting my running gear on. It was a habitual move that happened. My training took over and I was about to leave, my wife called as I opened the door, it was cold so I grabbed my long sleeve base layer, put it on and went back out. Tonight I ran from Vivian Park to the mouth of the Provo canyon.

Running tonight I did discover that downhill really does a number on my left knee. Tomorrow I am picking up some KTTape to see if that can alleviate some stress to the joint. My right leg is doing just fine. The interesting thing is that it was always my right knee that gave me issues and that I have worn a knee brace on before. But it seems to be doing fine. I am also using my new toy to strip my IT band and all the muscles under that, as well as my front quads.

At school I found out on of the other guys in the illustration program runs marathons. He just ran the St. George at 2:43:+ and has been great to talk to. It's nice to have someone to talk to that has done what I am aiming to do. I have been able to pass on some of the information I have learned on to him especially in regards to nutrition, use of gels and carb binge and loading.

In closing... I really had something to say, but I have forgotten it at this point in time, so until next time.

-Riley

10-7-13 A blister under a callous... I'm a real runner now

Last night my callous on my left big toe was hurting beyond what I have experienced before with a deep callous. I was looking at it and it looked like I had something more going on. It turns out I had a blister under my callous. I was finally able to take care of the blister then use an emery board to attack the callous. It all feels much better now.

I have a 4 mile run tonight and I am going to attempt it at a faster speed than I normally run on a treadmill (which I am convinced is a lesser devil of monotony). I am going on the treadmill because of the time I get done with school (if I am off earlier I will do 4 miles in the canyon while I can.

Me and treadmills are like me and running outside about 3 or 4 months ago. I really am not liking it. Outside I get the chance to see change as I run. I get to experience progression in my mental map. I am going to do what I can to make it out tomorrow to the canyon. I should have went to the canyon tonight, I had time and it would have been nice.

I didn't think I would be able to do 4 miles tonight, but I did it. I did two slow miles and two decent miles at about 12:30+ each. My first and third mile were the best.

On more fun news I got the IT band stripper roller thingy, which I am going to use here in about 5 minutes. I also got my gels and sports beans for this weeks runs and got the awesome little pep talk from the employees at the Runner's Corner. They are always so encouraging.

Well Until Tomorrow,
-Riley

10-5-13 Wearing the correct clothes for the season of running

Schedule Miles: 26

Actual Distance: 27.04

Week Average RPE: 4.25

I passed my 6 mile continuous run and now have it set at 6.7 miles. Today I went up to the top of the Provo Canyon trail. I made it down to where I started my run Wednesday and was so freaking cold. I am happy I picked up some winter gear over the past week, legs were still cold, but I warmed up after about a mile. I was sporting a wool base layer from Costco as my top (the sleeves were long enough to protect my hands a little) under my regular running shirt. I also got some Wright's Socks, which are amazingly comfortable. But I neglected to get gloves. A must for winter and fall running apparently.

It was different than usual today, I really had fun running my first three miles. I must be going crazy having fun with the first three miles. Did I mention it was cold? I paced myself better on my first 6 miles and was doing a good pace of around 14 min miles. I got close to mile 7 and my left knee started to hurt, on the left side. So I started to walk at that point, trying to find out where the pain was coming from. I cam to the conclusion it wasn't actually the knee itself, but the tendons and ligaments in the area, not the LCL, but the IT band. It's still in pain and I have had some ibuprofen to help it. It's not really swollen (which leads me away from thinking that it's a really severe injury). My left IT band feels like re-bar, so I believe it's increasing the tension in the area, making it extremely uncomfortable. So I ran really slow for about 2 miles, it really messed up my goal time for finishing, but guess what, that doesn't matter I still finished 12.71 miles.

I am liking my app MapMyRun for my phone. I can turn it on and it just tracks everything (including split times). I am able to toss my phone in my backpack and use my watch to focus on pacing my speed. I am also able to add in my treadmill workouts as well. It's kinda cool. If you wanna be friends on there look me up, it's Riley Horn in Orem, Utah.

Well it's time to consume those delicious carbs that I am craving so greatly right now. So until next time.

-Riley

P.S. Today my self talk went from "I like running..." to "I love running!" It was a great feeling when I realized it.

10-3-13 Running is starting to warm up to me now

My one sided love affair with running has become better. Running is warming up to me now. My feet hurt which is a little odd. I blame it on the sidewalk from yesterday. Sidewalk is really evil. I made my four miles and really didn't like that it was on the treadmill. I see the time I am running at and the distance. It's a bit BLAH! So I will be trying to run outside more. I didn't like it initially but I like it more now. I have been able to run my first mile for my past few runs at around 12 minutes. I would like to get down to a 12 minute mile for multiple miles. I am right around 13 minutes for 4 miles then I trend slower . I think that a 12 is doable, and I am putting that goal by the end of the year, or sooner. Running 10 miles nonstop I will give it a shot when I run my half marathon in 23 days.

Until Next Time,
-Riley