Last Saturday, I ran the Haddonfield Adrenaline Run 5K. It was pretty great (minus the puking, Mile 3). I set a new, 13 second 5K PR (21:12) and finished strong. I was pleased with my performance, considering the cold, snow, potholes, and extra large (competitive) field. I’m looking forward to racing much faster times this spring.
I’m always a little let down after a good race. I know I’m going to be somewhat sore and out of strong running commission for the following few days. Since it had been six weeks since my previous 5K, the DOMS set in HARD, come Sunday. I was sore everywhere. EVERYWHERE. Even my right bicep was sore, which makes no sense since this was one of the very few races during which I didn’t carry my iPhone. I took two days (Sunday and Monday) to cross-train at the gym. I did an easy hour on the elliptical machine each time. I don’t think I got my heart rate over 130. I was lazy and it was necessary.
Tuesday, I ran a moderately fast 5 miles (7:51 pace). I was still store (especially throughout my tibialis anterior muscles) but I was ready and raring to go after a couple of days away from running. Wednesday, I crawled my way through three miles. I was super tired and felt somewhat under-fueled from a busy week. I spent Wednesday evening lounging around, listening to running podcasts and eating lots of carbs. Then I felt better.
Thursday, I was officially not sore anymore! And it was 61 degrees! Sweet, sweet synchronicity. Of course I decided to make Thursday my “long run” day. I completed ten rainy, very windy miles in a sports bra and boy shorts. It felt SO WARM. It actually occurred to me that I might have a tough time training throughout summer, since my body is so well acclimated to sub-freezing temperatures. Oh well. The running grass is always greener. Here are my splits:
Here is me:
Here is my prominent, post-run calf vein:
And, without further ado, here are my Friday Favorites:
Music I’ve been running to:
Kings of Convenience, Declaration of Dependance; Sufjan Stevens, Carrie & Lowell
I’m obsessed with Carrie & Lowell. It could be Stevens’ best, in my opinion. I have the vinyl on speed delivery. Just yesterday alone, I listened to the whole album three times on repeat during my run.
Podcasts I highly recommend:
Running on Om Episode #114: Kara Goucher on the Importance of Being Yourself as a Runner
(Running on Om is such a chill, feel-good listening experience. And Kara Goucher is one of my favorites.)
Everyday Runner Episode #13: Libby James: Not Slowing Down… Literally
(This 77-year-old woman runs a 23 minute 5K. Just in case you’re wondering: that’s a 103% age grade.)
ThatRunningGirl: How to Run Relaxed
(I just love listening to this girl talk. She’s also a freelance writer and a distance runner who is ever so slightly faster than me, so I enjoy listening to her race reports, product reviews, and training talks. Her times are something to which I aspire.)
Ginger Runner Live Episode #56: Sage Canaday and the LA Marathon
(Sage Canaday is an incredibly fast, humble, dedicated ultra runner sponsored by Hoka One One. I enjoy listening to his training talks on his own YouTube channel as well.)
Fuel I’m loving:
This Organic Valley Organic Fuel protein shake
(I’ve been drinking the chocolate variety but I’m excited to try the vanilla!) I cannot say enough about how much I love this stuff. If you’re like me and running suppresses your appetite, you probably would die without liquid calories. The nutritional blend of this supplement is fantastic (260 calories, 26 grams of protein, 6 grams of fat, 70% RDA calcium); most importantly it does not taste like a nutritional supplement, which are usually really blech. This drink tastes like melted chocolate ice cream. It’s best served extra chilled or over ice. I like that I do not have to keep them refrigerated, which means I’ll be able to take them with me to races. I cannot tolerate food of any kind after a race. So, unless an event has chocolate milk (surprisingly few do), I am usually not able to refuel properly. I can tell by the way I feel the following day that this really works against me. I chased this week’s 5 and 10 mile runs with a shake and I felt so refreshed and replenished afterwards.
Questions for the Internets:
What is your favorite protein shake/recovery drink?
Have you been running to any good, new music?
What’s your favorite running podcast?