Latest thyroid test result:  TSH ??? (range 0.4-4.50), T4 free ??? (range 0.8-1.80), test results from December 28, 2018.  I received my lab orders for next round of tests (March!), but no actual numbers.  I will eventually get those numbers, but since my dosage was increased, I’m guessing I’m still a bit hypo.

Current thyroid medication:  187.5 mcg/day levothyroxine per day (12.5 mcg increase)  (started this dose on 1/13/19), (175 mcg every day + 25 mcg tablets every other day).

Weight: 159.7 lb (up 0.9 lb from last week, scale was not my friend this week, but Saturday weigh-in was 157.2lb – my weight fluctuates so much lately, no worries here).

Weight January 1, 2019: 158.3 lb

Weight change since Jan 1, 2019: +1.4 lb

Runs:

Sunday, January 13

No run.

We got about 6 inches of snow on Saturday, and I shoveled some on Sunday, as well as went on a 3 mile hike in the woods in the snow.  Roads were a bit too treacherous for a run on Sunday.

Monday, January 14

5 miles.  13:28 per mile.  Strides 159 per min.  Heart rate 147 bpm.  Temps: icy, low to mid 20s (F).

Danger rating: 3/5

Roads were better cleared, however, the snow melted a bit on Sunday and then iced up again overnight, so there were “wet” patches on the asphault roads which were actually slippery ice.  Fun!  Also, I avoid sidewalks as much as possible, but sometimes on busy roads I have to run on sidewalks.  These also have the problem of snow melting and refreezing, so my time is very slow due to not wanting to fall over and being careful.  Lots of short steps. I’ve started a winter running danger rating but it will only pop up when the conditions are dangerous.

Tuesday, January 15 – Fartleks

5 miles.  11:48 per mile.  Strides 164 per min.  Heart rate 152 bpm.  Temps: low 30s (F), sun out.

Danger rating: 2/5

I wanted to do intervals, but it was too cold to leave my wrist (and watch) exposed for any amount of time, so I did fartleks instead.  Roads were still a bit icy, but by the end of the run, the sun was melting the snow.  This was a pretty good run.

Wednesday, January 16

6 miles.  12:35 per mile.  Strides 161 per min.  Heart rate 150 bpm.  Temps: mid 30s (F).  It’s heating up!

This was just a nice easy run.  It felt slow, so I was surprised at the speed.  There is still snow on the ground, which makes running much more enjoyable in the winter because it’s much prettier than no snow.

Thursday, January 17 – Long run

14 miles.  12:32 per mile.  Strides 161 per min.  Heart rate 153 bpm.  Temps: 32-35 deg F.  Snowy, slushy, icy.

Danger level: 3/5

Lots to discuss here.  I decided Thursday morning that I should try to get a long run in because the weather was looking precarious later in the week.  My feet were wet by 0.1 miles into the run, because the roads were quite wet (but not icy) from melting snow and rain.  My toes were wet for the rest of the run, and I kept thinking about how it was 30 degrees out and I didn’t want frostbite on my feet. Besides being wet, my feet were perfectly fine.  I didn’t even think about blisters, and thanks to good fitting shoes and compression socks, I didn’t have any blisters.  During the run, I got snowed on, rained on, and had to deal with wind, but not for the whole run.  I survived fine.  I’ve run through worse (I’m looking at you, Manchester Marathon 2012 where it rained the whole time, was in the 30s (F), and my hands were too numb to pull out Sports Beans by mile 17, and involved shimmying along a fence because part of the path was flooded – this was Manchester’s first marathon and I have to say, not a good way to start).  The danger rating for Thursday’s long run comes from the two highway overpasses I had to cross, which were not at all adequately cleared of the snow, and are on busy roads, so involves stomping through deep piles of icy slush.  Not great, and I almost fell.

I took in 230 calories worth of energy chews on this close to 3 hour run, and just kept focused on each mile, and then at 12 miles started counting down every tenth of mile.  Anyway, I survived, my legs felt great afterwards, and I was shocked by how fast I did this.  (Sure, 12:32 is way slow for most people, but for me it’s a very good time).  Very solid long run!

Friday, January 18 – Intervals

5.3 miles.  11:24 per mile.  Strides 165 per min.  Heart rate 151 bpm.  Temps: 35 deg F.

Interesting how after several cold runs, 35 degrees F feels downright balmy.  I did 20 intervals of 1 min fast, 2 min slow, and I tried to push my speed on the fast parts.  Sure, I’m “supposed” to take a recovery day after a long run, but the roads were still clear and we were expecting snow and a dip in temps this coming weekend, so I did what I wanted to do.  I’m very much enjoying intervals right now.

Saturday, January 19 – Treadmill run

5 miles.  11:21 per mile.  Strides 159 per min.  Heart rate 151 bpm.  Temps: indoors.

Treadmill intervals: 2 min slow (4.8mph), 1 min fast (6.0mph), 1% incline.  As many intervals as it took to get to 5 miles.

It has been over a year (December, 2017) since I last ran on the treadmill.  We have one in the house, I just get bored easily and have problems staying focused on the treadmill, even when listening to music or podcasts.  Anyway, it was pouring down rain Saturday morning, and near freezing (34F) – I guess I could have gone running in the rain, but that seems like reckless behavior, so I did more intervals!  I guess I am enjoying doing intervals these days.  It can be fun.

I actually got sweaty, so probably a good workout.

Running wrap-up

Midweek, I was worried this would be another low mileage week.  They were predicting some bad weather on Friday and Saturday, and I was planning a long run on Friday so I didn’t know what to expect.  As of Wednesday, I was expecting maybe 20 miles total if I got in 5 miles on Thursady.  I decided to bump my long run up to Thursday (and decided this Thursday morning!).  I normally mentally prepare for a long run farther in advance than that, but I nailed the run anyway, and at a faster time than I thought I could run.  Friday intervals were because they were predicting so much snow on Saturday and I wanted to squeeze in 6 more miles – and speed work is good for me.  Treadmill work was a surprise to me because I hate using the treadmill, but doing intervals (and listening to podcasts) kept me focused enough to finish it out.  Treadmill speed vs. outside speed always is different, but 11:22 is great!

I also am falling in love with doing shorter runs and using intervals to get some speed back in my legs.  I am thrilled that my fartleks and intervals both averaged less than 12 minute miles, and I’m getting some faith back in my running ability.  We’ll see if I can keep it up.

Anyway, I’m very happy with both my distance and speed this week.  I just started taking 187.5 mcg levothyroxine this week, and I’m thinking maybe it is helping to get my running levels back up.  I’ve also been lifting weights more often (or at all), and on Sunday and Monday, I added in some “cross training” (snow shoveling) as well, so while the scale doesn’t show movement in the right direction yet, I’m doing what I need to do to see some positive changes and get me in marathon shape. 

Overall I am feeling more optimistic about my running than I have been in some time.

Total miles this week (Jan.13-Jan.19):  55.2 miles (up 13.8 from last week)

Total steps this week (Jan.13-Jan.19):  113,170 steps (up 27,963 from last week)

Average steps per day (Jan.13-Jan.19): 16,167 steps (up 3,995 from last week)

Total running miles this week (Jan.13-Jan.19):  40.3 miles (up 10.6 from last week)

Average resting heart rate this week (Jan.13-Jan.19): 63 bpm (up 2 bpm from last week)

Total miles this year (2019):  139.6 miles

Total steps this year (2019):  285,940 steps

Average steps per day (2019): 15,049 steps

Total running miles this year (2019): 106 miles

Average resting heart rate this year (2019): 63 bpm

Weight, weight fluctuate

Previous week: January 6 – January 12, 2019

Next week: January 20 -26, 2019