I’m goin up the country tell me if you wanna go

There’s a commercial that comes on frequently and if I hear it, I catch an earworm that plaques me throughout the day.  It tortures MacGyver because I can’t help myself, I sing it incessantly.  Badly, I might add.  Think Miranda Sings from Haters Back Off.  Yeah, sorry for the image.

It’s impossible not to sing it.  I promised I wouldn’t share with you lest you catch the earworm too but I need you to share in my obsession and also annoy anyone and everyone around you.

I wanted to know more about Canned Heat after I heard that song.  So, I went to YouTube and listened to some of their songs and then I read in the comments of one song that the band had a tragic story so I went to Google for the 411 and then it happened and I fell down the rabbit hole.

Two hours later I realized I had missed a work deadline.  And it all started because of a damn insurance commercial and an earworm.  Dammit!  I still have no idea whose commercial it is but I’m banning myself from Google until after work.

However, while I was on my quest for the tragic story of Canned Heat  I also found this story about Dr. Reynolds, a high school principal who could probably make any kid love school, check her out.  Seriously, check her out.  I have no idea how long it  took her to learn that dance but dayumm, it was awesome!

WTF it’s Wednesday and I really need to get my ass to work and also teach autocorrect that earworm is an actual thing.

What is the one earworm that drives you crazy?

Any teachers out there?  Would you dance with the school dance or step team?

Fartleks and strides and guess what, I love em!

I love running, obviously.  I also love training and running races.  Unfortunately, it’s been a while since I’ve been able to do that, at least without pain or the risk of injuring myself further.

Grunpy

I’m finally at a place where I can start to train again and I have been doing so for a few weeks but it’s been awhile and I’m not going to lie to you, you lose conditioning.  When you take a lot of time off, (I’m talking weeks here) you have to slowly build your endurance back up.   You can’t just go out and run all the miles, as in the same distance you ran 3 or 4 months ago, or you will risk injury.

Just to give you an idea of what this looks like for me, I average 3 to 4 miles most days and my long run is currently only 6 miles, which I ran on Sunday.  Six months ago I would run 10-12 miles every Saturday and another 20-25 during the week, so it’s a little disheartening but I found  a way to get over it.

doctors and runners

 

I am doing something a bit different this time.  First, I’m not stressing out because really, what would be the point in that.  Second, I’m slowly building my endurance by only ramping up my long run by 1 mile a week and staying mostly with 3 to 4 mile runs for three or four days during the week.

However, I’m a perfectionist and I need to see improvement and so this time, I’m working on speed while I slowly build my endurance by doing two interval workouts each week and I’ve already started to see an improvement.

The first thing is that old standard, the fartlek.  I do this when I don’t feel like being too structured and I don’t want to concentrate on any set distance.  I just look at say, a mailbox down the street and speed up until I get to it and then I jog in between until I find something else to speed up for, like the ice cream truck.  I kid, but you get the point.

Last Wednesday, this was a screen shot of the pace I was at while doing fartleks.

fartlek

The second thing I do is practicing strides. I start off running easy for 45 seconds and speeding up for 15 seconds.  As the run progresses I run longer strides and take longer recoveries.  When I first started doing this my farlek pace and stride pace was about the same but now I’m seeing improvement with every speed session.  This is what todays stride pace looked like on average,

Strides

I got a little faster toward the end and in the beginning I was a bit slower but do you see the improvement?  Interval training is also very good for your heart health.  I’m learning to love speed work and seeing improvement in my speed after running so many years is a big motivator too.

I’m shooting for an average 5K pace of 7:30 and I think I can get there this winter.  🙂

Do you work more towards endurance or speed? 

Do you enjoy training for races or are you content with your current speed and  endurance level?

Most importantly, do you believe runners can get better at any age?  I think it depends on the level they started at.

I’d like to thank myself…

It’s 9:15AM and currently the theme for Saturday Night Fever is playing on a commercial in the background and Mom is dancing in my kitchen.

Granny dancer

Not my Mom but oh so close….

Boomer and Hank are exhausted from their morning walks and laying on the lazy boy and sofa respectively and the bird is trying to clean out Boomer’s ears with his tongue which surprisingly he doesn’t mind.

My house is sort of like this,

bird house

but with more dogs and one bird.

Over the weekend we had our annual neighborhood garage sale and craft fair hence my absence on Thursday and Friday.  You see, I planned and organized it for the entire neighborhood.  Myself.  Did I mention I planned and organized it for the entire neighborhood all by myself?  Well, I did.  I am also exhausted.  The good news is, I’m 600 dollars richer.

dollar dollar

Well, actually, I was 600 dollars richer but now it’s more like 200 dollars richer.  Did I mention that mom is in town?  And have I told you how much mom and I like to shop?  Because we do and I need a lot of things for the new house.  Okay, maybe not need, maybe more like want.  I want a lot of new things for the new house.  So we shop.  And shop.  And then we shop.

show me the money

I’m helping the economy so much.  Aren’t you proud of me?

In spite of all I had going on last week and boy did I have a lot going on because, hey I work for myself and my husband, I write a lil ol blog, take care of two dogs a bird and the occasional neighborhood stray plus I just closed on two houses in one day, so why not plan and organize a community yard sale and craft fair for thousands of people, right?  Sure, throw some more at me, I can handle it.

Despite all of that, I still managed to run over 15 miles and get some physical therapy in so I’m all kinds of pleased with myself!

In the words of the late great Dee Dee Ramone, “I’d like to thank myself, and congratulate myself, and give myself a big pat on the back.”

Now I better go get some work done before I get too full of myself.

How was your weekend?

Do you spend extra cash as soon as you get it or are you a saver?  (I buy all the running things!)