5-29-14 A great day to run

Today I ran...

It was nice outside, I had cool water the entire run and the breeze was nice and cool. I am now sitting at home with our swamp cooler on (evaporative cooling system). It works well in dry climates. So I am cooling down from the outside, which feels nice after taking a post run shower. I missed my run on Tuesday, and will be doing three days of running right in a row again. They are all easy runs so I am not too worried about it. 

Today I pushed a little harder than I probably should have, but it felt good to run at that pace. I was a little winded though. Running was great today, my legs are a little sore still from Saturday, but after working them that soreness is almost gone. I discovered today as I ran that if I am listening to an audio book as I run that I start looking at the ground and it makes my back hurt. So I need to listen to music or nothing at all as I run.

while running today I tried a different app on my phone than map my run. I was told about Strava by a runner friend of mine, and he had changed over to that. I still put my running information in on map my run, so if you like to cyber stalk my fitness progress you can find me on there still. I think I will try out Strava a few more times before I decide to use it or not all the time. I do like the interface a bit more, I don't like that it only has running and cycling, even though I only run.

School wise I am busy with a figure drawing class, and I have the new job I started last week. I think it's time for some food. Thanks for reading.

-Riley

Photo's from the Alpine Classic Half

5-24-14 The Alpine Classic Half Marathon

Here is the map, you may want to look at it to see what I am rambling about.

So I am sitting here thinking back over the half marathon I just ran. I can now say I understand what a runners course is. You are required to think more about where you will push, and where you will ease up. Even when it comes to the end of the race you are still thinking at this point how much gas do i have in me to finish this strong? I really liked this race overall, there were aspects of it that I didn't like at the time, but enjoy now that I am not running up a ridiculous hill. The hills were tough, I wasn't expecting some of the inclines, but was rewarded with some really relaxing down hills.

I didn't think I would like this course at all. I wasn't ready for it, but I did well. The Halloween half marathon was all down hill and I barely did better then than I did this time. I thought I would think of hills as a swear word after running them like I did, but I liked it. I don't think I am your typical runner for this kind of course, but it brought out the best in me with timing. I look forward to improving and doing the course again. The volunteers were great, they cheered and were excited when ever I showed up (I think it may have been because I was the second to last runner and they knew they could go home soon). But they were all so nice, and the other runners who were out doing there own personal runs were giving me thumbs up, and smiling and waving. I felt like I belonged there this morning.

The course was really well marked, but it seemed like I was running on the wrong side of the road for the most part. Also it was raining fairly steady after I got to mile 8. That would have been fine if that was the only reason I was wet, but I went through a park for part of the race, and the sprinklers were on and I got very very wet then. Not to mention I was sweating worse than I had in the sun earlier in the week. I ran most of the race with my hat on backwards and sunglasses on my neck.

While I was running I kept thinking of how much Alpine reminded me of the Antrim Coast in Northern Ireland. We were in smaller mountains and they were green because of all of the rain, and the clouds were low and wrapped around them. I wish I would have had time to stop and take some photos of the area.

My eyes are getting heavy, and my thoughts are jumbled. That my friends is a sign for me to stop typing and head up stairs to an early bed time. Thanks for reading.

-Riley

5-22-14 Cooling off after a hot run

So it was 80º outside as I ran today. It sucked up my energy as I ran. The tarmac I was running on was hot as well. After that I understand trail running a little more. A place without the heat of tarmac, where you get to be in the dry grassy areas here in Utah sound kinda nice after my run today. It was really hot, I was wearing a new shirt (from Old Navy) that I thought would at least breath as I ran. I was wrong. I need a couple more sweat whicking light colored shirts to keep cooler outside. My Old Navy athletic shirts would be great for colder weather for me at least. They trapped my body heat in, which I like when running in the cold. I would even venture to say they would be good for casual sports with some friends, but running in 80º is not something I would suggest in the shirt.

The run itself was good, it was short only three miles. But the heat made it a challenge. By the time I got to my last mile that I was supposed to run harder on, I was fairly spend on energy. It had all been sucked up by the sun. I look forward to morning runs after this semester. While I was out running I only saw two other runners, they both addressed the heat in different ways. One with a water bottle, and the other was a guy without a shirt. So other people are dealing with this heat as well.

It's now 5 hours after I have finished my run. I got busy and wasn't able to write any more. So thanks for reading, and keep your eye out for my race recap for the Alpine Classic Half Marathon!

-Riley

5-20-14 Running and the heat

So it was mid 70's today as I ran. And this summer is going to be brutal to run in. I have decided to do most of my runs mid day. Why you ask, because I am mid day for Ragnar. After Ragnar I will be converting to a morning running out of necessity.

To help me with the mid day run, the increasing heat, and my internal thermostat which seems to always be running on hot, I went to the Runner's Corner and asked for help. I got some great suggestions from them. They coincided with answers I recieved from friends on Facebook. The three things they suggested were to wear a white hat (wear white clothing in general), Soak a bandanna in water and tie it around your neck to keep cool, and wear a tank top (because heat not only escapes the top of the head but through the top of the body in general. So I purchased a white running tank top. I ran and did better than I had done time wise previously, and I'm not completely spent after my run. Oh yeah they also said hydrate hydrate hydrate! So for hydration I have been drinking water all day. I think I am still running close to not enough (I am not quite to half my body weight in ounces).

So my run was 4 miles, with 10 30x30. I was at around an 11:30 mile on my faster 30 seconds and back to about a 13:30 for the most part on the slower side. I really like speed work, I always feel the best after it. Even now 5 hours after I finished running I feel great! I need to capitalize on this feeling and be more productive. Thanks for reading, and I hope to get my second run in for the week tomorrow (3 miles with the last mile hard). Thanks for reading.

-Riley

5-17-14 When a long run feels long

Alright, today was my long run and yesterday I did speed training, so my legs are a little shot right now and it's not my favorite feeling. I am feeling great now that I have gotten some protein in me and also started my hydration restoration process. My hamstrings are bothering me some right now because I have been focusing on how high my feet come off the ground, engaging those muscles more.

So looking at my splits, I had a few under 14:00 and am happy about those, and mile 4 would have been under 14:00 if I wouldn't have stopped to look how far I'd gone so I could turn around. I forgot to put on my watch so I could just have that turn around point in front of me. About the long run feeling long today. With changing how I have been running to emulate faster runners, new muscles have started to ache. I also was over 14:00 most of my splits, which is kinda of annoying. But I was just tired going into today's run, so every mile dragged on to a degree. So remember going into your long run with a body that hasn't recovered from speed training makes your run long. I even stopped at a few spots and walked for a few seconds, one 7 miles I don't normally walk. I also was running long enough for a gel at 7 miles, and should have grabbed one out of my bag, but I resisted. My goal is anything 7 miles or under, don't take a gel.

Hydration was key to even running at the pace I did this morning, it was just below 70º out (it's nice weather for most things just not running). I really admire those who run in states that get hotter and colder than Utah. My ideal running weather is between 40º - 50º with a slight breeze. I can wear a long sleeve shirt, shorts and just go knowing that the brisk temperature will keep me cooled off. Keepinng cool brings up another point, Ragnar! I have about 8 miles to do at around 11am, uphill in dirt. I'm not too worried about the run, just the keeping cool. I am finding I am producing tons of heat as I run. I'm a little worried about overheating at that point. Does anyone have suggestions on keeping cool as you run? I will ask around here as well but any suggestions would be great.

My run Monday, I want to run 4 miles at a sub 13:00 pace. Since I took it easy on my run today, bumping up intensity on that run will be great. I will get the rest of my weeks training on Tuesday when I send in my splits to my awesome trainer. If you have never had a trainer, they are really helpful. That person to be accountable too beyond yourself can really keep you on track. Also, next week I have the Alpine Classic Half Marathon to run, I'm excited for that because it's just going to be a 13.1 mile training run.

It's time for me to finish writing and text my wife to tell her how my run went. Thanks for reading.

-Riley

5-16-14 Running Feels Awesome

So today was speed drills (actually it was supposed to be yesterday) and I really enjoy looking back on them. I was wheezing and seemed like I was about to die when I was doing it. I have run faster than my speed drills before, but today it sucked the energy right out of me. I bet the 82º weather didn't help with that. Not that I see that I realize I was not hydrated enough while running, 4 oz. after 13 minutes of running didn't cut it. I was losing more than that in sweat.

Doing speed drills is I think one of the greatest things about running. Now hear me out, it may not be enjoyable when you're doing, but the feeling after doing it can't be beat. I was really wheezing at one point, but I started to run again without stopping to think about. Sure it seemed like I was going to keel over and die at one point, my vision blurred, and this nasty headache has come on since the run. But it's due to dehydration which I am taking care of. I think I lie speed drills (this instance Fartleks) because I am able to better forget about everything in the world around me. For example, yesterday I was hit with a late fee on tuition because my financial aid never hit to pay summer class tuition. I then found out that it didn't cover only taking 3 credits, so I had to enroll in a second class. That frustration that I had melted away. Right now I am feeling worry free and fairly stress free, but I have also not done much today outside of spend 40 dollars I shouldn't have on an awesome new pair of plaid running shorts, and a pair of short compression shorts (at least I resisted buying socks). But doing speed drills helps with the release of stress due to the flood of endorphin from working out hard. I remember it happening after a physically grueling karate test. The next day I was on cloud 9. But now I get to feel this feeling when I get that hard workout it.

Weather wise it is hot out today. It's not as dry as Las Vegas was so the moisture in my body wasn't sucked out right away for just thinking of going outside. But 82º weather wasn't pleasant to run in. I really should have run this morning when I walked outside and just relished in the perfect temperature. This weather also tells me I need to work better on my hydration for Ragnar. I will start putting the nuun tablets in my water again. It really helps to keep the electrolytes up, and adds flavor but not calories to what you drink.

I should get going, Silvia and I are heading to a friends house tonight for some board games and stuff. So thanks for reading!

-Riley