so many surfs

I woke up yesterday morning not really wanting to do my long run.  But I got up, put my clothes on, ate a few energy chews, filled my water bottle.   Then I grabbed my Garmin.  It had a blank screen. What?!?!  I tried to reset it.  Nothing.  It had been plugged into the computer all night, and somehow didn't charge but drained the battery.  I plugged it into the wall, and it started to charge.

Well.  I could go for a run with just my phone and the Nike+ app.  But then I won't get splits for my run.  And I kind of really need the splits, not for while I am running, but for after the run.  You know, to analyze   (Well, that's what I told myself, we all know that it's a lie.)

So.. I did what any normal person would do.  I went straight back into bed.  My husband didn't believe me that I actually got up and was ready to walk out the door, until he saw that I was fully clothed in my running gear under the covers!

So, instead of getting to run nice and early with cool 60 degree weather, I ended up running mid-afternoon in 80 degree weather.  I didn't want to go later in the afternoon, because there was a possibility of an evening surf.  And I thought it is probably good training to run in warmer weather, as I may need to come race day - you never know what Mother Nature will throw at you.

This run was 90 minutes nice and easy.  I tried to pick up the last half a mile back home.  I am happy with my splits:

Split	Time	Distance	Avg Pace
Summary	1:30:00.5	9.52	9:27
1	9:32.0	1.00	9:32
2	9:16.5	1.00	9:17
3	9:23.4	1.00	9:23
4	9:24.7	1.00	9:25
5	9:29.4	1.00	9:29
6	9:31.7	1.00	9:32
7	9:38.0	1.00	9:38
8	9:38.1	1.00	9:38
9	9:28.9	1.00	9:29
10	4:37.7	0.52	8:51

The best part about yesterday was getting in two surfs in one day.  That has not happened for a very long time.  It was amazing.  The water was fantastic.  The evening surf was a little sore!  My legs were dead from the long run, and my arms were so tired from surfing in the morning.  I woke up during the night last night, and was so sore! Such a good sore.

To
day I made myself get up and do three easy miles.  This was tough.  My legs felt so tired.  But I managed.  I was soaking in sweat after my run from the humidity in the morning.

Split	Time	Distance	Avg Pace
Summary	28:29.2	3.00	9:29
1	9:28.4	1.00	9:28
2	9:31.1	1.00	9:31
3	9:28.0	1.00	9:28
4	:01.6	0.00	5:57

Not from anytime recent, but at least I am surfing in bikinis!

Then my husband and I checked the surf.  I was devastated when I saw the water.  Fun, small, clean surf on a beautifully sunny day.  That meant I had to surf!  I was so tired!  I went out thinking I will use it as a sunbathing session, if I manage to have the strength to paddle into a couple of waves it will be a bonus.  I actually ended up getting quite a few - so definitely worth the effort!  Surfing definitely isn't an 'exercise' for me.  It is a great workout, don't get me wrong, but it is just so much fun.

I finished off my exercise for the evening with Kayla Itsines' BBG.  I am re-starting.  I am excited - I want to look my best before my birthday in May - that's my motivation!

easy-ish runs

This morning I went for an easy run.  On my training plan I was meant to do a pace run, which if I had a mile warm up and cool down it is 5 miles.  However, last week I did my pace run, and then did a 3/1 long run.  So, to keep things even I ran this run a little easier.

I am always amazed by how beautiful it is in Hawaii.  I love running here.  I decided to head to Haleiwa Ali'i Beach Park to check the surf, it's almost 2 miles away.

So, I did want to go a little faster though, because I am just going to go easy tomorrow for my long run.  I decided to add in my middle two miles at a faster pace.  I also did a few surges at the end of the run.

I am feeling good!

Split	Time	Distance	Avg Pace
Summary	35:47.0	4.00	8:57
1	9:23.2	1.00	9:23
2	8:44.7	1.00	8:44
3	8:39.6	1.00	8:40
4	8:59.6	1.00	9:00

weekly recap - week 6

Monday:

• Morning surf
• Evening run, at an easy pace: 3 miles.  (8:57min/mile) 

Tuesday:

• Morning run, 8 hill repeats: 0.15 uphill running and 0.15mile downhill recovery, with 1 mile warm up and cool down: 4.5 miles. (10:53min/mile)
• Morning surf

Wednesday:

• Rest day

Thursday:

• Morning run, 40 minutes tempo: 4.5 miles (8:49min/mile)

Friday:

• Rest day

Saturday:

• Morning run, easy pace with 2 miles a little harder: 4 miles. (8:57min/mile)

Sunday:

• Morning surf
• Afternoon long run, 90 minutes: 9.5 miles. (9:27 pace)
• Evening surf

Weekly mileage: 25.5 miles

motivation

I've said this before, and I will say it again.  I always lie in bed, my alarm has gone off, and I think to myself, do I really want to get up and run?  The answer is generally, no, I don't.

I then have to think, why?  Why should I get up and run?  What do I want to achieve.  I think about my goals.  I want to run a half marathon in about 8 weeks.  I want to run it in under two hours.  I want to be ready come time for marathon training.  I want to get faster.  I want to get my easy runs to where my hard runs are.

Will I be able to accomplish this while lying in bed, getting maybe an extra 30 minutes of sleep?  No. No I won't.  For me, running isn't an easy thing to do.  It takes commitment.  I have to want to do this.  I have to want to get better at it.  So I get up and do it.

I have my training plan, but I am not locked to it.  I know that if I want to skip a day, or switch things around I can.  But if I have a plan the night before, and can prep my mind for what I am going to do the next morning it makes it a bit easier.  Last night I knew I was going to bed to wake up for a 40 minute tempo run.  This can also make it tougher.  Why should I get up and go for a hard run when all I really want to do is lay in bed, which is what my husband and dog get to do every morning?  Because I want to improve!  Now, a 40 minute run sounded tough, I could at least do three easy miles.  Then I started my run.  And my thoughts went like so:

Three easy miles, easy.  Well, now that I am almost done with my first mile I could pick it up a little for half a mile, then get to my turn around point, keeping it a little faster.  Now that I am at my turning point I can go a little bit further, maybe pick up the pace a little more.  You know what?  If I keep going then tomorrow can be my easy run!  Yea, that sounds good.  That's the plan, so I will keep running until I hit 20 minutes, turn around and then go nice and easy on the way back.  Well, since I am running hard, I probably should keep going.  Just until that tree, well that wasn't bad...  I'll keep it going until that sign.  No, wait that bus stop, no after the intersection.  Ok, a mile left until I am home I'll ease up a little... But not too much.  Ok, half a mile to go - now we can go easy!!

Anyone else like this??

And, my splits:

Split	Time	Distance	Avg Pace
Summary	40:01.5	4.54	8:49
1	9:40.2	1.00	9:40
2	8:34.4	1.00	8:34
3	8:14.7	1.00	8:14
4	8:34.8	1.00	8:35
5	4:57.5	0.54	9:11

hill repeats

Hill repeats this morning.  This was tough.  I did not want to get out of bed, but then finally made myself get up.  I am glad I did.  I ran for a mile to warm up, then started the repeats.  I walked/jogged back down the hill.

Split	Time	Distance	Avg Pace
Summary	48:56.6	4.50	10:53
1	10:31.8	1.00	10:30
2	1:43.0	0.15	11:27
3	2:02.3	0.15	13:35
4	1:44.8	0.15	11:33
5	1:50.6	0.15	12:18
6	1:41.0	0.15	11:13
7	1:56.1	0.15	12:53
8	1:40.8	0.15	11:07
9	1:53.9	0.15	12:39
10	1:45.9	0.15	11:40
11	1:47.4	0.15	11:53
12	1:41.6	0.15	11:13
13	1:48.3	0.15	12:00
14	1:39.9	0.15	11:00
15	1:46.4	0.15	11:50
16	1:37.4	0.15	10:47
17	1:34.7	0.15	10:27
18	10:10.8	1.10	9:16

The highlighted times are when I was running uphill.  I try not to focus on time at all - it is way to tough for that!  Considering I wanted to give up after the first one I am happy I managed 8 repeats.  I did have to stop half way through the hill a couple of times.  But really, I don't care.  I think it is about getting it done.

My elevation for the run, I love how this looks!