sore legs

I’m already sore from today’s long run.  I went out too hard in the beginning and paid for it most of my run.  I should have listened to my HRM when it told me I was working too hard!

I got a late start because I managed to sleep in later than usual then took my time getting out the door.  Oatmeal has been my pre-race/long workout food for as long as I’ve been doing this stuff and it’s always the perfect amount and type of fuel for my body.   I always make it with soy milk and top it with whatever berries I have on hand plus sometimes walnuts or flax seeds.  Today I stuck with just blueberries that came out of my freezer (I need to get to the market!).    I carried a water bottle with ElectroMIX, my choice electrolyte mix because it has no sugar and a chocolate cliff shot (tastes like chocolate doughnut filling!), which I ate at my turn-around.

My route today was mapped out in advance with the specific purpose of brining a belt I finally found in my closet from a dress I’d previously consigned to the consignment shop so they’d have the whole outfit.  I ran toward Laurel village, but mistakenly took the wrong street, which offered up views of amazing houses- and some hills I hadn’t planed on running.  After my belt delivery to a very snotty salesperson (I should have just forgotten about it!), I headed into the Presidio and ran a long way down the trail to reach Crissy Field.  I concentrated on not losing my footing but also letting my body weight propel me forward.  Gotta take advantage of the downhills when I can!    I ran the length of Crissy Field, into the wind, of course, then climbed up to the bridge.  I walked most of the climb, trying to catch my breath and take in the views.  Once on the bridge, I felt stressed out and my heart rate was up, even during my walk breaks.  I was amused and annoyed to find that there are actually bikers out there who bike slower than I run!  I took a short break at the other end of the bridge then headed back across, fighting more wind and tourist-watching.   My rubber band fell out of my braid halfway across but luckily I managed to pin my hair back using my hat and headband.  When I finally arrived back on the SF side of the bridge, I took off onto my favorite (quiet!) scenic trail in the city.  I immediately felt my blood pressure lower and observed how suddenly I was enjoying my run.  That didn’t last long because I began climbing again but soon after, I congratulated myself for planning this run well- so I was running down the Baker beach hill, not up!   I made the executive call when I reached 25th avenue to head home, not continue on to the Legion of Honor, as was the plan.  I had just reached 2 hours and I was tired.  My goal was to run to a coffee shop, then walk home with my full-fat latte.  Unfortunately, the coffee shop I like was closed, so I headed home, consoling myself with my silly-looking heel/toe walks.

The workout:

2 hour run/walk, 10.5ish miles   9 min run/1 min walk,  extra walking on up or down hills when needed

HRM says I burned 1211 calories and spent 2/3 of my time in ZN5- that’s working at nearly 90% of my maximum HR- not good but don’t think the numbers my watch has programmed for me are totally accurate, should do something about that…

power lunch

I had a fantastic morning…   met RC for a run at Crissy Field, found all kinds of delicious, organic produce at the Civic Center Farmers Market, then made myself a power lunch with freshly juiced fruits and veggies and a mixed bean/brown rice burrito.  My lunch kept me going through afternoon practice and I’ve noticed how energetic I feel since I’ve been juicing with my new juicer!

After posting yesterday’s swim workout, there was a question about swim drills.  I have added a page with a link to a Team in Training video and will continue to work on this page.

We had a gorgeous and windy morning for a run.  Crissy Field is always windy so we headed in the direction of the wind first.   We made it from the beach to underneath the bridge then decided to make our way up the many steps and steep trail to the bridge.  We actually ran most of it at an easy pace and were still able to chat on the way back.  In the end, we both felt like our legs had gotten a great workout but we weren’t winded.  This sort of run- with a friend and not too hard- is the sort that leaves me looking forward to the next one.   And right now, that’s my entire goal in the wonderful world of exercise!

The workout:

45 min run, flat plus one steep climb and/or steps

Find a running buddy and get out there!

Nikken wellness:

Greenzymes for pre-run energy

magnetic insoles for quicker recovery

veggie omega + DHA for cardiovascular support and heart health Your source for fish-free omegas.  Kosher certified!