Adrienne Langelier Racing

Given the health care woes of this day and age, Dean Karnazes proposes something so simple, yet many in America (or the World, for that matter) seem to find so difficult: changing our lifestyle changes health care. The fitter we get, the less money we will eventually spend on health care. This is an issue I am passionate about-I especially liked the comment at the end of the post that mentioned that while bad health behaviors are socially learned, so are good ones! Case in point: those runners I know who are reading this right now! These good habits do rub off.

Link: http://dean.runnersworld.com/

Perhaps I am just a wuss, but this morning's workout left me with numb toes and a lack of manual dexterity as I prepped my post-run snack (warm cinnamon apple slices w/ almonds-great for days like today). Luckily, I managed not to cut my fingers in the process! I thought it was the end of March! Par for the course for the week of really odd weather that it was (see previous post).

Nothing too special about this one, I did a little over 10 at a relatively easy pace up and down those Seven (or more) Hills of Huntsville. At least there was plenty of sunshine to be had this morning. It's funny how dead the town is on these mornings. This was one of those days that the Mp3 player is most appreciated. I did like how strong I felt when I completed the run. I should be in great shape later this season for my longer races.

Today:
10.21 miles/Avg. pace: 7:57, warmup/cooldown pace:8:30.

Tomorrow I may do Run the Trails with 7Hills, or take a rest day. Whatever sounds the best come afternoon time.

After working in The Woodlands most of the day yesterday, I hung around the area to catch a track workout with the coach and some fellow TWRC members. What I didn't check into was the storm that was due in as I finished, but I made it home in one piece! I also completed a fast workout in one piece as well.

Planned was a 2-mile warmup at an 8:30 pace, which ended up being about 30 seconds faster. (I was talking for about 3/4 mile of it and lost track!) The main workout was my 2-mile time trial to assess my current fitness, etc. After stretching and going through about 4-5 strides, I was almost nervous-about a workout!

Anyhow, I did not end up embarassed or throw up after my fastest workout in a while. Based on my time, I am in between my best and worst from the past year speedwise in that distance (a 12:45 last April and an 11:40 split at the Polish Pickle 5k in June) with at 12:20. I was pleased to come in under 6:00 for the first mile, and then lost a little on the second. As tired as I was getting, I managed to kick it in a bit at the end. I ran with Melissa, a former SHSU runner, which provided a little extra motivation.

My assessment: need more speedwork, not where I would like to be, but I will be there in due time! With lightning in the background, I did a quick cooldown and left satisfied with how I did considering. I had a good time out there being social instead of my usual solo track workouts on Ave. O. I will definitely head out there again!

Total distance: 4.45; W/U pace: 7:57; Best pace 4:40; (don't know where that happened:)); avg. wkout pace 6:10.

I'm likely registering for the Muddy Trails 5k this week for a bit of a tune-up, putting me at 2 races in April.

At long last, I have added some races to the mix after the relay. After debating over distance and competition, I registered for the 31st Annual Blue Bell 10k. Wow! 31 years? Now that is an old race! I have only raced in one other 10k for a time just over :40, after shutting it down knowing the eventual result, so I'm curious to how well I can do. It's supposedly a lot of fun with terrain sort of like Huntsville.

To satisfy my long(er) race fixation, I've added the Hog's Hunt 25k in May. Hopefully the 7AM start time will compensate for, well, Texas in May! I'd love to defend my title last year and shave some off of my previous time-shouldn't be too hard if I don't take a wrong turn this time.

After some easy runs for the beginning of this week, a time trial at the track is on tap for tomorrow night. I have never actually done one for a fast workout, so it should be interesting...

If you've ever been to Huntsville near the University area, you likely have seen the relatively steep climb on the respective street that leads up from SHSU to my apartment. I have been avoiding it of late as I continue to increase my fitness. I figured no better Saturday morning than yesterday to throw it into a route. This week I have been including hills into my easy workouts-it's been actually kind of fun, albiet a little tiring!

My longish run yesterday consisted of a 5-mile loop I do pretty regularly, doubled, but shortened a tad on the second one. After wimping out and skipping the big hill on the first loop, I had plenty of energy at the end of the workout to tackle it....piece of cake! I figured that was the best way to end the run, saving the most difficult part for last. Felt good! Of course, I made sure to do a number of Julie's exercises post-run.

I did about 30ish this week, with a couple easy runs without a watch. The lower mileage was supplemented with stationary cycling to strengthen the quads and upper-body weights.

I'm also hoping to get my race schedule somewhat established shortly. April appears to have a "race buffet" of options. I am hoping to do two next month-not sure if I want to go the distance in the Thoroghbred Half on the 19th or a 10k with some Blue Bell at the finish on the 18th...

Post TIR, I took a much-needed few days off. Being just a week and a half off of not running for the better part of a month, I had an acute case of "trash legs"! Ouch!

Since this is my last full semester in my graduate program, last week was my last-ever "Spring Break" -if you want to call it that at my age. It's funny when you get older, instead of tearing it up to all hours of the night all I wanted was some R&R; I think I accomplished that objective. The week was full of time with friends and family, a short hiking trip, and substantial retail therapy. I even took in an afternoon at the Rodeo-it is nice to know there definitely exists a sport much crazier than mine!

Thursday I slowly worked back into a running routine, putting in an easy 5.5 on the treadmill at the Richmond Y. The facility also had a decent pool and spa, so I followed up with 15 mins. aqua jogging and time in the whirlpool; both these things felt like a million bucks.

Friday-6.5 mi. plus upper body and core strength training.

Saturday: 8 miles at 8:08 pace through Greatwood subdivision. I just beat the rain on this one. My pace ended up a little faster than I had planned, still trying to get the rhythm back.

This week sometime I am likely starting up a new training plan. Almost time to get serious again!

Julie Donnelly, a massage therapist in The Woodlands whom I regularly see, is holding a promotion for her book The Pain-Free Runner. I recently acquired a copy myself and use the techniques. It contains good info. on treating and preventing running, etc. related injuries.

*Quote courtesy of Columbia Pictures and Jeremy W.!

Now that TIR has come and gone, I have put in 18 hours of sleep, an ice bath and gobs of Arnica Gel and Sombra (my obsessive use of these liniments drew some laughs), and some much-needed rest, it's time to write this thing up. As Tommy stated, there is just too much to fit in, but I'll try and hit the high points. I had such a good time with all my teammates.

To begin, as if I needed a reminder, Jon can organize and plan like nobody's business. It makes my head spin to think of all the logistics involved. It was great to meet all the new faces, some I didn't get too much time with, some I didn't stay strangers with for long! As we had discussed at some point driving through Houston, it's just as much if not more the camraderie amongst the running. I missed the teammates that couldn't make it this weekend, and I made it a point to run my second leg for Edwin's father.

Team chemistry was great; we were all able to get out and support each other when we needed it the most and laugh at it all in between. I love being part of the 'Bloggers!

Of course, many new expressions and inside jokes came out of the 30-plus hour van ride-see title. I learned that my tact and sanity seem to decrease rapidly with no sleep, as I think I managed to blurt out some 'memorable' quotes that I choose not to discuss here! Oh, well! Don't let the "educated" thing fool you! :-) I also learned that you can consume processed bits of hornet larvae to enhance performance (have not tried it yet), not to run off in the night without the reflector sash, and Smucker's PB & J's may be the new Red Bull (ok, that one's a stretch)!

I also forgot why this thing is run only once a year. I'm still recovering from a case of "trash legs". My vain and bruising attempts at recovery with The Stick didn't quite get the job done! I guess that is definitely to be expected coming off just over a week and a half's training-cue the Sombra! I think I freightened my MT yesterday with how bruised my legs were.

As for my actual runs themselves, they were varied. After all my AT woes of late, it was great at least to get out there and see where I was at. First leg going into Schulenberg was fairly exhilirating. I started out a little fast, my pace was more erratic that I would have wanted, but I managed to start and finish with a smile. My leg time as a 44 and change with a 6:55 pace. I am not used to hills anymore!

Second leg, I was getting a little tired but had received some news and reason to run outside Eagle Lake. This one did not feel as good as the first, but I gutted it out and put in a 46 6.76 mile leg. I had dropped a reflector and had to be handed the belt I ran off without, but made it in. This was the most daily miles I've put in since the marathon. Whew!

Last leg. 3 (maybe) hours of sleep. Getting sore. Forgetting my name (j/k!). Time to belt it out one more time...I was not feeling too spry before this one (as many shared my sentiment I'm sure), I went out for the flattest, yet hardest leg yet. With rising temps., the sun in my face, and increasing fatigue, I managed to get in a little slower, averaging over a what I would like, but at that point, it's more about just getting it done-which felt good. I admire all those who ran those later-day legs in the heat-y'all are hardcore! At this time I don't know our exact finish time, but that's not important-we did it again!

So, to wrap it all up:

Good time with good people.
We can all laugh at ourselves like the best of them.
We all survived and I am ready to slowly take my training up once again.
We beat Bill's team!!
Cassie's team was awesome!
Bigger vans make all the difference in the world.

Now...back to recovering...it is "Spring Break" in these parts and I am hitting the hiking trails with the girlfriends!

Sadly, the Texas Independence Relay has come and gone. Report to follow shortly. To all my teammates who ran and those who couldn't be present (and were missed!)-you all rock!

Sort of, anyway! I decided it was time to at least shake the fast-twitch cobwebs off before slowly returning to racing. The plan was to go through some 30/30s at about 2/3 of maximum pace just to see how it felt. The superstitious side of me is hesitant to report that the workout so felt decent on the legs (albiet I am not where I was a couple months ago), and I was able to hammer out a set of 10 little repeats. That should do it for any "hard" workouts this week.

The dry cold weather, on the other hand, made it pretty uncomfortable, and idiot me went out in shorts! When I hit the track, I doubt the temps were above 40 degrees yet. I took the warmup a little slower at about an 8:40-8:50 pace for 2.5 miles. Paces for the fartleks ranged from about a 5:40-6:15 fast, 8:30ish on the recovery. As I was making my laps, Bill's words to listen to my body and not get too excited were heeded. The total workout ended up being around 7 miles includine warmup (I wish it felt more so in the cold) and cooldown.

Tomorrow= massage time!