#Sub60: 11 and 12 of 61

Sub 60 10k, Temple Building, Zaimu Challenge
[caption id="attachment_3614" align="aligncenter" width="486"] Saturday's post-run sunrise[/caption] Yesterday Blue and I ran two miles and strides. We arrived early to the park, ahead of the 5k racers. We got our two on the greenway and closed out the strides on the track. I wore new running shoes for the occasion, but I didn't run long enough to see how my feet liked them. Today's long run was a 5-miler. An extra rest day Friday and carb loading yesterday proved great choices. I experimented with my pre-run fuel this morning as well, eating a little banana with almond butter before the left. The combination left me feeling energized and strong the entire run. My shoes also worked pretty well, and I'm looking forward to some good miles with them. Next week I move into more…
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5 things a day

Zaimu Challenge
[caption id="attachment_3606" align="alignleft" width="285"] My Aunt Keet[/caption] My aunt is pretty awesome. I can say that about all of my family members really, but today's praise is for my maternal aunt, Keety. The youngest of three, she celebrates her 71st birthday later this year. I visited Orlando a few months ago and the two of us had lunch. She told me that once she got home, she was "off work" for the day. She's retired, but, she explained, she does five things every day to keep active. They're not necessarily five individual things, but you could think of it more as tasks worth points. For example, running a simple errand is one point. But a challenging errand, (traffic, or multiple stops) , is worth two. Attending exercise class with her neighbors…
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#Sub60: 10 of 61, Rain or shine

Sub 60 10k, Zaimu Challenge
I planned to run rain or shine. It shined. After multiple forecasts predicting rain today, Mother Nature graced us with sun instead. The agreeable weather did nothing to help my Garmin, which located me a quarter of a mile away from where I actually was. This is the first time I've experienced this malfunction, so hopefully it's a rare occurrence. The mistake confused me at first, and I invested plenty of energy troubleshooting and trying to adjust. Since I run the same trail most days, I knew where the first mile marker (not 1.20!) was. I restarted the Garmin from there and it had no trouble after that. My legs, however, are another story. [caption id="" align="alignleft" width="258"] Kaylin Whitney[/caption] Tuesday's slow run with strides coupled with strength training yesterday, resulted in fatigued muscles today.…
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Wednesday, weights

Sub 60 10k, Temple Building, Zaimu Challenge
[caption id="attachment_4054" align="alignright" width="273"] Ernestine Shepherd, award winning bodybuilder.[/caption] Today is Global Running Day. This is an event I'd never heard of until my RunKeeper app pushed a notification encouraging me to participate. I debated this, but I decided to stick to my running plan, which lists today as a non-running day. This is risky because where I live, it rains every Thursday in June. Truth is, I was a little tired yesterday. I turned in thinking I'd catch up on rest this morning, rather than lift weights as planned. Despite all alarms being off, my body still anointed 5 a.m. as the waking hour. I snoozed until 6 but then I needed to make a final decision. Resting or not? A vision of Natasha Hastings on Instagram persuaded me to choose not. Wednesday is weights day after all, so I went for…
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#Sub60: 9 of 61

Sub 60 10k, Zaimu Challenge
Not sure if it was vacay mode this weekend (and yesterday), or something else, but I was a tad bit slower overall today. Still on pace for the plan, but after so many runs at a consistent pace, it was surprising to see the numbers. I tried something a little different this morning. I usually treat my first mile as my warm up, which means the first half mile I'm a little slower than target. Everything balances out after that. Today I did two short strides and a little bit of walking to begin. It helped me start the run faster than usual, and that could also have added to my slower pace later on. Rather than a half mile of adjustments, I was pretty close to my target range in half…
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Monday, rest day

Sub 60 10k, Temple Building, Zaimu Challenge
Today is Monday, an exercise rest day according to my running plan. It's a good thing because I need it. Before the plan, I alternated running, PiYo ("Pilates based yoga"), Pump (weights) and rest. I generally ran two-three days a week, did weights two days a week, one day of PiYo and one day of rest. Last week I experimented with new things, including basic classical Pilates and a short kettle bell routine. The activities themselves may work with my running program, but I'll have to be more intentional about planning which activities on which days (and to what degree).  This week proved to be a little much. I found this guidance on Runner's World: LONG RUN Day Before: Cross-train or total rest Day After: Cross-train or total rest SPEEDWORK Day Before:…
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#Sub60: 8 of 61

Sub 60 10k, Zaimu Challenge
Five more miles in the books! My plan calls for consecutive runs every weekend, with lighter mileage on Saturdays and long runs on Sundays. Yesterday we ran a 2-miler. Today's long run was 5 miles slow. Mother Nature provided another great morning for a run, and Blue provided great company. Blue trains for marathons when his schedule permits, but these days he's kept it short and sweet. It's been a treat to have him along for a couple of runs while he's had a little down time. [caption id="attachment_3590" align="alignright" width="210"] Today's RunKeeper trophy.[/caption] Today I reached/exceeded my initial goal of 50  miles a month. And there's still one more run on tap for May! During my running season, I usually start light with 20-30 miles a month and increase the mileage to the 40-50 range. I…
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#Sub60: 7 of 61

Sub 60 10k, Zaimu Challenge
Today was an easy 2. Except it wasn't exactly easy for me. I invited Blue to run with me this morning, and because we live farther than 2 miles from the running trailhead, it made more sense to just run from home. In three years of running in this area, I've only "run from home" twice. Sidewalks are scattered here and there, while traffic and hills run rampant. Since I run for fun, and dodging cars while trekking uphill isn't, I tend to avoid "running from home." That said, I knew it was only two miles, and Mother Nature provided a perfect spring morning for the occasion. We had a shaky start because I wanted to try Blue's hydration belt/waist pack. I've worn it twice before, and both times slipped out of place. Irritating! But looking ahead to…
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Conversation, concentration

Sub 60 10k, Temple Building, Zaimu Challenge
I'm supposed to complete quite a few of my training workouts at conversation pace – slow enough to talk to a friend. I wondered about the importance of running slowly so much of the time, especially when your overall goal is to train your body for speed and endurance. I tend to take longer runs (5+ miles) slower, but, in general I run a moderate pace. For me that's too fast to tell a story mid-stride, but slow enough to notice my surroundings and make an occasional quick joke. Here's what I found about conversation pace: Running at conversational pace (also called base running), has lots of benefits, including: helps create a more efficient running style; helps your muscles to learn to burn fat more efficiently, receive and process oxygen better, and deal…
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