Written by on January 23, 2023

Easy Run on the Trail (Report with Running Data) – Sunday January 22, 2023

Running . Training Report

A Sunday Morning Trail Run at Roland Park

I came for the Running Data

Since we are only two weeks out from the Little Patuxent River 10K Trail Race, we wanted to get some more trail runs in. The Run, Train, Race cycle never ends.

Thankfully, my sister was feeling better this week, so I had my running partner back! We headed to Roland Park again this week, so we can get in some muddy miles and wear our trial runners, which we will wear for the race. Also, its good to get some trail time to prepare for the race, and its never not a good idea to hit the trials. Roland Park is mostly flat, and the race has a BIG incline, which we should probably be doing some hill repeats to prepare for.

What I wore for running in 30/40 degrees

I learned from my mistake last week, and was not going to over dress. It was similar temps, less wind, and no sun this week, so I went for pretty much same gear minus the Down Vest, and Goretex Jacket. I wore the same Turkey Trot Shirt (Skinny Raven races give out shirts that you actually can wear!) with a Nike Element 1/2 Zip on top. I wore my favorite Lululemon Fast and Free Leggings, and La Sportiva Bushido II shoes, which I plan to wear for the race.

Cold Weather Trail Running Gear

Trail Conditions

It rained last week, so the trail was nice and soft, and my La Sportiva Bushido’s got a a beautiful layer of mud on the sole. (There is just something so satisfying about muddy trial shoes!)

Pre-Run

All I had prior to the run was some dried blueberries. I should note that I did eat pizza and ice cream Saturday Night at my niece’s Birthday Party. Pizza and ice cream would not be my typical nutrition late at night before a run the next morning.

Pre-RUN Warm Up

Exercises are focused on Lateral Mobility, Hip Stability, Glute Activation, and Core Activation

  • Ankle Mobility Stretch
  • Lateral Band Walks
  • Wall Clams with Band
  • Bird Dog
  • Donkey Kicks
  • Fire Hydrant
  • Split Squat Hold

The Run

So today’s focus was just an easy run, no focus on pace. I did check my HR occasionally, and did try slowing down when it went high. I am still trying to understand why on some of my easy runs, my Heart rate has been going really high, and sometimes higher than my Threshold Run, or Speed Workouts.

There are so many variables that can be causing it. These are my ideas of the possible causes:

  • Lack of adequate hydration
  • poor sleep
  • poor recovery
  • poor nutrition
  • Running in AM with empty stomach vs. in evenings

I will have to do some more investigating, and data collection with each run to see what helps with keeping my HR lower on easy runs.

This week did feel better than last week, and not has hard. I definitely felt my calves working, which I think has to do with the heel- to – drop of my Trial shoes compared to my other shoes I run in more often.

Post-Run

I felt great after my run. I had a Hot Chocolate with Half Milk, and Half Ripple non-dairy Milk to get some easily digestible protein, fat, and carbs. I was not exhausted, or tempted to nap, but I was not either full of energy, and did relax for a bit after the run.

The Best Hot Cocoa Mix

My favorite Hot Cocoa mixes are from Ghirardelli. I have tried so many, and these are the hands-down the best. I personally do a teaspoon of each, and it gives it the perfect mix of milky, and chocolatey. The Dairy option is more creamy and milky, and non-dairy one is chocolatier. They are also great on their own.

Dairy Option – Ghirardelli Premium Hot Cocoa Mix

Non Dairy Option – Ghirardelli Double Chocolate Premium Hot Cocoa Mix

(*The price for this on Amazon always goes way up in the winter.)

Conclusion

Based on how I felt the run went well. Looking at the data, I see that I have lots of room for improvement especially with working on getting my heart rate down for easy runs.

Things to improve for next time:
  • Drink more water
  • More sleep
  • Better nutrition

And of course with consistency, I will keep improving with each run. Every step matters, and small steps lead to big results. Consistency is Key!

Running Data

Time:
Distance:
AVerage Pace:
55:53
4.09 mi
13:41min/mi
Run Intervals Running Pace Data Jan 22
Running Interval Data
Running Dynamics Data
Garmin Running Dynamics
Pace and HR Data