Showing posts with label injury. Show all posts
Showing posts with label injury. Show all posts
Saturday, August 15, 2009
Slip & Fall
Not only have I fallen behind on the blogging yet again, but today I had a nasty fall while on a long hike along the Conestoga Trail. Took the wrong line thru a creek crossing and was on some slippery mossy boulders when I lost it. Actually went over a small (very small) water fall and down to the next level. Landed hard, bounced over a few other rocks and finally stopped in a sitting position - right in a mud puddle. Got up & climbed out of there to quickly get moving again. Then started assessing the damage. Could've been worse.
Monday, August 3, 2009
7 mile progression
I wasn't sure what type of run to do today until I had started into it and was completely warmed up. The schedule said 5 easy or mod on treadmill. But workouts have been going good so I ramped it up some more.
After 2 miles at 8:30 I increased speed to 8:10 pace. Mile 4 was 8 flat. Then next @ 7:45 and mile 6 was 7:30. The last was 7:00 even. I don't usually end fast without a cool down mile or two, but just walked it out for about 5 mins and then did my stretching. Ended up being total of 7, and faster than scheduled. I'm calling this a progression rather than one of my cookers because the last mile didn't really feel all that tough. I didn't want to push any further and just ended it with something held back in reserve for tomorrow/whenever. Feel really good about this workout. That's 4 days in a row - good for me. And miles are up: 10 easy, 5 moderate, 6 mod. on trails, 7 progession. Forgot to bandaid up the nips, some lite chaffing... ouch, I don't want that to become an issue again. Later, I felt some aches in knees. Price to pay for trying to get my speed back.
After 2 miles at 8:30 I increased speed to 8:10 pace. Mile 4 was 8 flat. Then next @ 7:45 and mile 6 was 7:30. The last was 7:00 even. I don't usually end fast without a cool down mile or two, but just walked it out for about 5 mins and then did my stretching. Ended up being total of 7, and faster than scheduled. I'm calling this a progression rather than one of my cookers because the last mile didn't really feel all that tough. I didn't want to push any further and just ended it with something held back in reserve for tomorrow/whenever. Feel really good about this workout. That's 4 days in a row - good for me. And miles are up: 10 easy, 5 moderate, 6 mod. on trails, 7 progession. Forgot to bandaid up the nips, some lite chaffing... ouch, I don't want that to become an issue again. Later, I felt some aches in knees. Price to pay for trying to get my speed back.
Wednesday, July 22, 2009
When I Come Around. . . later & later
Here's something I've noticed recently, don't think I've mentioned it yet: It's been taking me longer & longer to warm up. Over the last few years I've incorporated "my plan" to begin each workout with some easy running. Usually one mile; sometimes two. Prior to that I would always just launch right into whatever pace I felt like.
Well lately I've been feeling tired & sluggish at the beginning of a lot of runs. But then I feel more comfy after one or two miles. . . then really feel ready to crank it up after the third or forth mile is complete. I hope this doesn't get stretched any further because then I'll be doing like a 5 or 6 miles warm up! WTF?!?!
I'm not sure if this could be a bit of over-training in the immediate cause, or maybe just plain getting older in a broader view. Maybe combo. What other reasons come to mind? Maybe all the months of marathon LSd (with hardly any speedwork) has somehow reset my internal engine to need the long warm up/?
Today's plan was 5 easy to moderate on the treadmill at the Y. The first 3 were at 8:30 pace, tread set to 0.5 incline. Was feeling blah & achey just until I came around to the end of 3rd mile, then started feeling much better. Increased speed so that mile 4= 7:50 and then #5= 7:25. At this point I was feeling so good I wanted to rip into a really fast final mile, and planned to tack on something for a cooldown. Mile 6= 6:50 with the final 1/4 being an ever increasing pace. Very easy last mile, total today 7. That's 26 so far this week. Shooting for 2x5 to finish week with 36.
Next week will have to be a drop-back week in mileage. My knees & feet are feeling some general discomfort. But I'm having a great mileage month!
Well lately I've been feeling tired & sluggish at the beginning of a lot of runs. But then I feel more comfy after one or two miles. . . then really feel ready to crank it up after the third or forth mile is complete. I hope this doesn't get stretched any further because then I'll be doing like a 5 or 6 miles warm up! WTF?!?!
I'm not sure if this could be a bit of over-training in the immediate cause, or maybe just plain getting older in a broader view. Maybe combo. What other reasons come to mind? Maybe all the months of marathon LSd (with hardly any speedwork) has somehow reset my internal engine to need the long warm up/?
Today's plan was 5 easy to moderate on the treadmill at the Y. The first 3 were at 8:30 pace, tread set to 0.5 incline. Was feeling blah & achey just until I came around to the end of 3rd mile, then started feeling much better. Increased speed so that mile 4= 7:50 and then #5= 7:25. At this point I was feeling so good I wanted to rip into a really fast final mile, and planned to tack on something for a cooldown. Mile 6= 6:50 with the final 1/4 being an ever increasing pace. Very easy last mile, total today 7. That's 26 so far this week. Shooting for 2x5 to finish week with 36.
Next week will have to be a drop-back week in mileage. My knees & feet are feeling some general discomfort. But I'm having a great mileage month!
Tuesday, July 21, 2009
Legs are beat up
This is a recap of Sunday, Mon., Tues since I've been busy and not blogging.
Tues: whew, my legs are sore. Some aches & pains in feet & knees, but nothing too bad. Main problem is quads very beat up from Sunday's long trail run. Glad I did it, but paying the price of DOMS today. Rest day, no workout.
Mon: Legs tired & sore from yesterday's really long hard effort. But I really forced myself to get out there and put in a few miles. Alot of times Runner's World and/or other sources say to clear out the legs by running a few miles the day after a tough effort. We'll see if there's any truth to that. I've always taken the approach that easy 'junk' miles are counter productive and so instead will usually just take rest days totally off to recover. I can see the mileage benefits of a more active recovery... just hope the body holds up okay with this new approach. 5 miles ez.
Sunday: Great long trail run - done solo - with plenty of hills. 14 miles total, about evenly split with flat sections and hills. Some hills very steep. Really took my time, 10 minute pace. Also took 2 five minute breaks back at the car to refuel/hydrate. So that would make it more like 11 min.pace but I stopped my watch during these breaks. Total climbing approximately 700 - 1,000 feet. I just looked at the Topo maps and seems to be closer to 1,000 ft. Also add the same for downhills, some of which were very steep/not traditional trails.
I am toying with the idea of a very long trail race/hiking challenge in Sept. The Susquehanna Super Hike is a running and/or hiking event. It is 25 miles and features 4,200 of elevation gain (8,400 total up and down). Link is here. I came to find out about this by chance, but it's interesting. Problem is that the PDR 13.1 is 8 days later. However, I am increasingly doubtful that I can take a real shot at a new personal best because my workouts just don't seem to be showing me that I've got it right now. So the trail race is appealing in leiu of a PR attempt.
So I'm thinking about it. And the long long trail runs with tons of steep hills can't hurt no matter which way I decide ... right?
Tues: whew, my legs are sore. Some aches & pains in feet & knees, but nothing too bad. Main problem is quads very beat up from Sunday's long trail run. Glad I did it, but paying the price of DOMS today. Rest day, no workout.
Mon: Legs tired & sore from yesterday's really long hard effort. But I really forced myself to get out there and put in a few miles. Alot of times Runner's World and/or other sources say to clear out the legs by running a few miles the day after a tough effort. We'll see if there's any truth to that. I've always taken the approach that easy 'junk' miles are counter productive and so instead will usually just take rest days totally off to recover. I can see the mileage benefits of a more active recovery... just hope the body holds up okay with this new approach. 5 miles ez.
Sunday: Great long trail run - done solo - with plenty of hills. 14 miles total, about evenly split with flat sections and hills. Some hills very steep. Really took my time, 10 minute pace. Also took 2 five minute breaks back at the car to refuel/hydrate. So that would make it more like 11 min.pace but I stopped my watch during these breaks. Total climbing approximately 700 - 1,000 feet. I just looked at the Topo maps and seems to be closer to 1,000 ft. Also add the same for downhills, some of which were very steep/not traditional trails.
I am toying with the idea of a very long trail race/hiking challenge in Sept. The Susquehanna Super Hike is a running and/or hiking event. It is 25 miles and features 4,200 of elevation gain (8,400 total up and down). Link is here. I came to find out about this by chance, but it's interesting. Problem is that the PDR 13.1 is 8 days later. However, I am increasingly doubtful that I can take a real shot at a new personal best because my workouts just don't seem to be showing me that I've got it right now. So the trail race is appealing in leiu of a PR attempt.
So I'm thinking about it. And the long long trail runs with tons of steep hills can't hurt no matter which way I decide ... right?
Monday, July 13, 2009
True Confessions
Okay, this day has finally arrived. I've been holding out a secret piece of info from you, my readers. This may be a bit embarrassing but here goes: I'm a huge SpongeBob fan.
They say the first step toward recovery is saying it out loud. So I've made it that far.
This comes up because I was reading Lindsay's post about her blister. (in addition to 18 miles on treadmill - that would be a PR for me as well ... but another confession here is that I routinely go 10 or 12 miles on the wheel. Sports Ctr and other mindless channel surfing (and people watching) at the Y help pass the time).
Anyway, back to the blister: I'm thinking how can I describe this situation in a comment back to L for her blog. Personification of an inanimate object gives human qualities to stuff around us. "The sea was angry that day" or "the couch was so comfy...it wrapped its arms around me and I found i couldn't get anything done all day". Etc. I like coming up with a good juicy personification every now & again. So I'm trying to come up with something clever to say. I'm thinking: blister. sister blister. blister baby. blister buddy... BINGO. That reminds me of my friend SB. Episode 23B - February 3, 2001: "Bubble Buddy" in which SB creates his own friend...everyone else doesn't like him & deny that he really exists. Of course then silly antics ensue.
A bubble & a blister are practically the same thing, so let me suggest you name it Bubble Buddy! BTW, watch the episode. They come at Bubble Buddy with all manner of needles, pins, and other sharp objects. But Bubble Buddy is a very slippery fellow!
As I'm looking thru my SB show titles I'm seeing some other good running related topics:
Squeaky Boots - patterned after Poe's Tell Tale Heart. Is there anything worse than a pair of running shoes making an unusual noise? Haunting.
Something Smells - apparently a sea-onion sundae smells worse than Lindberger cheese. And so does that guy at last weekend's 5k race who obviously hadn't washed his shirt in a month!
Pre-Hibernation Week - Sandy gets a little nutty before hibernating. Also describes that last good week of mileage before 'insert excuse here' happened.
Krusty Love - unsuccessful snot rocket which unbeknownst to you has dried onto your face/shirt.
No Weenies Allowed - Nike's Women's Marathon.
Survival of the Idiots - this was me in the last miles of my marathon.
The Great Snail Race - some of these are just too easy.
These really are the titles from SB episodes! How much fun? Mostly I'm procrastinating from getting out there for my run today. Why? Don't know. I farted away the morning, then got busy but told myself I'd make time this afternoon. Now been sitting here for like 2 hours reading blogs and trying to come up with a funny entry for today. I must end this and finally get out there for my run! Ugh, very much like my hero SpongeBob I am an expert at killing lots of time with very little to show for it. That fact has never bothered me near as much as it does my wife, my boss, etc.,etc.
They say the first step toward recovery is saying it out loud. So I've made it that far.
This comes up because I was reading Lindsay's post about her blister. (in addition to 18 miles on treadmill - that would be a PR for me as well ... but another confession here is that I routinely go 10 or 12 miles on the wheel. Sports Ctr and other mindless channel surfing (and people watching) at the Y help pass the time).
Anyway, back to the blister: I'm thinking how can I describe this situation in a comment back to L for her blog. Personification of an inanimate object gives human qualities to stuff around us. "The sea was angry that day" or "the couch was so comfy...it wrapped its arms around me and I found i couldn't get anything done all day". Etc. I like coming up with a good juicy personification every now & again. So I'm trying to come up with something clever to say. I'm thinking: blister. sister blister. blister baby. blister buddy... BINGO. That reminds me of my friend SB. Episode 23B - February 3, 2001: "Bubble Buddy" in which SB creates his own friend...everyone else doesn't like him & deny that he really exists. Of course then silly antics ensue.
A bubble & a blister are practically the same thing, so let me suggest you name it Bubble Buddy! BTW, watch the episode. They come at Bubble Buddy with all manner of needles, pins, and other sharp objects. But Bubble Buddy is a very slippery fellow!
As I'm looking thru my SB show titles I'm seeing some other good running related topics:
Squeaky Boots - patterned after Poe's Tell Tale Heart. Is there anything worse than a pair of running shoes making an unusual noise? Haunting.
Something Smells - apparently a sea-onion sundae smells worse than Lindberger cheese. And so does that guy at last weekend's 5k race who obviously hadn't washed his shirt in a month!
Pre-Hibernation Week - Sandy gets a little nutty before hibernating. Also describes that last good week of mileage before 'insert excuse here' happened.
Krusty Love - unsuccessful snot rocket which unbeknownst to you has dried onto your face/shirt.
No Weenies Allowed - Nike's Women's Marathon.
Survival of the Idiots - this was me in the last miles of my marathon.
The Great Snail Race - some of these are just too easy.
These really are the titles from SB episodes! How much fun? Mostly I'm procrastinating from getting out there for my run today. Why? Don't know. I farted away the morning, then got busy but told myself I'd make time this afternoon. Now been sitting here for like 2 hours reading blogs and trying to come up with a funny entry for today. I must end this and finally get out there for my run! Ugh, very much like my hero SpongeBob I am an expert at killing lots of time with very little to show for it. That fact has never bothered me near as much as it does my wife, my boss, etc.,etc.
Friday, July 3, 2009
Easy Day Before Long Run
Today's workout called for just an easy 4 miles in advance of tomorrow's 10 miler, which will be my first long run post-marathon. I went to the Y seeing as the 10 will be on the roads.
My knees have been a bit achey all week. The bike ride Wednesday didn't do anything to help the situation. I was feeling a few twinges of pain during the early part of today's run. Then after totally warmed up the knees were fine. I was watching the TV's and went right past the 4mm. Pace varied between 8:20 & 8:45. I decided to keep going and make it a 5 miler. I really like to write down my mileage in whole numbers!
Finished with a good stretch session and an upper body circuit on the machines-light effort on the lifting. Later, after dinner, iced my knees because they don't feel great. This is the same type of mild, non-specific pain I've experienced in the past. Always connected with too much hard workouts especially speed work. The pain is along the top edge of the kneecap. Kind of concerned about tomorrow's long run . . . but might do it as a real easy effort.
My knees have been a bit achey all week. The bike ride Wednesday didn't do anything to help the situation. I was feeling a few twinges of pain during the early part of today's run. Then after totally warmed up the knees were fine. I was watching the TV's and went right past the 4mm. Pace varied between 8:20 & 8:45. I decided to keep going and make it a 5 miler. I really like to write down my mileage in whole numbers!
Finished with a good stretch session and an upper body circuit on the machines-light effort on the lifting. Later, after dinner, iced my knees because they don't feel great. This is the same type of mild, non-specific pain I've experienced in the past. Always connected with too much hard workouts especially speed work. The pain is along the top edge of the kneecap. Kind of concerned about tomorrow's long run . . . but might do it as a real easy effort.
Friday, June 26, 2009
More Than This
Wednesday's workout: Tempo Run. Thought about neighborhood loop but decided to head for the treadmill at Y because my feet have been achey since Monday's run (why?).
I wanted to do 3x sub-7 minute pace this week. Incline set to .5 uphill grade. This definitely felt easier than last week. That's a good sign! 6:55 - 6:58 - 6:48 were the splits. During the cool down I did 4x 30 secs. at approx 6:30 pace. Full recovery between each of these (2 or 3 minutes). The last accelleration was close to a full minute but then I reminded myself that this workout isn't a race. Good stretch, light upper body weight circuit, went home to eat lunch but suddenly realized I was running late for appointment. Burger King lunch. Ugh. BTW, i've gone way off my diet this week and haven't stepped onto the scale outta fear of what it will say.
Last night we went to a minor league baseball game. I always bring my glove, but hve never in my life caught a foul ball. So in the 8th inning, after paying pretty close attention all game, I was momentary distracted while a batter was at the plate. Sure enough a screaming liner came right into our section! It hit the aluminum bench so hard that their was a major dent (2 rows behind & 4 seats over). The family next to us almost had a hospital visit, but they didn't get the ball either because it bounced around and the next family further over ended up with it. I had my glove on, so if I had only been paying attn there's a good chance I would've made a nice play on the ball. What had distracted me? A clown was working the stadium making balloon animals for the kiddies. I gotta get my head check. Maybe it's adult onset ADD??
Thurs: supposed to run 4 easy but I ran out of time. Hopefully find room to squeeze that into Friday somewhere...
So anyway... I feel some 'minor tightness' on outer knee area (right leg) which is probably an IT band issue. I need a few easy days before Saturday's 5k race + plenty of stretching to make sure this doesn't develop into anything more than this.
I wanted to do 3x sub-7 minute pace this week. Incline set to .5 uphill grade. This definitely felt easier than last week. That's a good sign! 6:55 - 6:58 - 6:48 were the splits. During the cool down I did 4x 30 secs. at approx 6:30 pace. Full recovery between each of these (2 or 3 minutes). The last accelleration was close to a full minute but then I reminded myself that this workout isn't a race. Good stretch, light upper body weight circuit, went home to eat lunch but suddenly realized I was running late for appointment. Burger King lunch. Ugh. BTW, i've gone way off my diet this week and haven't stepped onto the scale outta fear of what it will say.
Last night we went to a minor league baseball game. I always bring my glove, but hve never in my life caught a foul ball. So in the 8th inning, after paying pretty close attention all game, I was momentary distracted while a batter was at the plate. Sure enough a screaming liner came right into our section! It hit the aluminum bench so hard that their was a major dent (2 rows behind & 4 seats over). The family next to us almost had a hospital visit, but they didn't get the ball either because it bounced around and the next family further over ended up with it. I had my glove on, so if I had only been paying attn there's a good chance I would've made a nice play on the ball. What had distracted me? A clown was working the stadium making balloon animals for the kiddies. I gotta get my head check. Maybe it's adult onset ADD??
Thurs: supposed to run 4 easy but I ran out of time. Hopefully find room to squeeze that into Friday somewhere...
So anyway... I feel some 'minor tightness' on outer knee area (right leg) which is probably an IT band issue. I need a few easy days before Saturday's 5k race + plenty of stretching to make sure this doesn't develop into anything more than this.
Wednesday, June 10, 2009
Recent Recap
Recent Recap:
Sat.- 8k race.
Mon. - 6 miles trails w/hills.
today - 6 miles total w/middle 3 as a tempo segment.
I see that I've gotten behind on blogging, again. Todays' workout didn't go all that well. But I like to think of rough workouts as progress reports or fitness tests. So I've got some work to do!
wanted to do a 3 mile tempo at 7:00 pace with 1.5 warm-up & cool-down. I could tell during the first mile that my legs were 'dead' from Monday's trail run/hill workout. (oops, never blogged on that. Recap: very hot & humid late afternoon run. I am supposed to lead a group trail run this weekend and haven't been on all sections of the planned route in some time, so I ventured into the woods. Good thing, took a wrong turn early. Don't want to do that on Sunday. Felt good and added an extra hill loop, but then by the end I was real exhausted and had to walk on the final hill. Checked weather channel when I got home, 80-82 degrees with 70-75% humidity. 6 miles total).
So back to today...I decided to start the tempo portion at speed & then slow down as needed on the fly. Mile 1 - uncomfortable but done in 7:03. Mile 2 - slowed it down immediately as the humidity was making me sweat like a pig! Very uncomfortable, even after backing off the pace some more. 7:22 still not soo bad. But then Mile 3 - I just couldn't keep going. Took a one minute walk break then slowly cranked it back up. Practically racing to try to break 8 on that last one, but couldn't. 8:10, first 100 yards was walking and next 200 was getting up to speed.
Disappointing . . . a little. But it tells me where I'm at.
1. Need to aclimate now that summer weather is full force.
2. I'm giving myself a break since I haven't done any tempo runs for like 2 mos.
3. This is basically 2 tough workouts in a row. I should've gone ez today and tempo friday.
Next week try again to hit the 3 x 7:00 tempo target. I've decided to try to put on some speed for some hot 5k racing in July. Then I'll go back to the long stuff for half marathon race (PDR) at the end of Sept. So training sets up like this: Fri - a few easy miles. Sun - trails, moderate. Tues - ez 5 or 6. Thurs - Tempo.
Lower ab muscle pull still annoying me, but it's getting better.
Gotta run... soccer dad shuttle to tryouts for travel team. have a good one!
Sat.- 8k race.
Mon. - 6 miles trails w/hills.
today - 6 miles total w/middle 3 as a tempo segment.
I see that I've gotten behind on blogging, again. Todays' workout didn't go all that well. But I like to think of rough workouts as progress reports or fitness tests. So I've got some work to do!
wanted to do a 3 mile tempo at 7:00 pace with 1.5 warm-up & cool-down. I could tell during the first mile that my legs were 'dead' from Monday's trail run/hill workout. (oops, never blogged on that. Recap: very hot & humid late afternoon run. I am supposed to lead a group trail run this weekend and haven't been on all sections of the planned route in some time, so I ventured into the woods. Good thing, took a wrong turn early. Don't want to do that on Sunday. Felt good and added an extra hill loop, but then by the end I was real exhausted and had to walk on the final hill. Checked weather channel when I got home, 80-82 degrees with 70-75% humidity. 6 miles total).
So back to today...I decided to start the tempo portion at speed & then slow down as needed on the fly. Mile 1 - uncomfortable but done in 7:03. Mile 2 - slowed it down immediately as the humidity was making me sweat like a pig! Very uncomfortable, even after backing off the pace some more. 7:22 still not soo bad. But then Mile 3 - I just couldn't keep going. Took a one minute walk break then slowly cranked it back up. Practically racing to try to break 8 on that last one, but couldn't. 8:10, first 100 yards was walking and next 200 was getting up to speed.
Disappointing . . . a little. But it tells me where I'm at.
1. Need to aclimate now that summer weather is full force.
2. I'm giving myself a break since I haven't done any tempo runs for like 2 mos.
3. This is basically 2 tough workouts in a row. I should've gone ez today and tempo friday.
Next week try again to hit the 3 x 7:00 tempo target. I've decided to try to put on some speed for some hot 5k racing in July. Then I'll go back to the long stuff for half marathon race (PDR) at the end of Sept. So training sets up like this: Fri - a few easy miles. Sun - trails, moderate. Tues - ez 5 or 6. Thurs - Tempo.
Lower ab muscle pull still annoying me, but it's getting better.
Gotta run... soccer dad shuttle to tryouts for travel team. have a good one!
Monday, June 1, 2009
Fall Season Coming into focus
I did 3 easy miles around the neighborhood. I told myself at the beginning that if my legs still feel 'dead' then I'd take a walk break in the middle. I walked. Gee, these walk breaks are addictive. You'd think that maybe I got enough walking during the last few miles of the marathon melt-down. But I walked for a minute (and didn't time the run at all anyway).
Didn't have time to hit the weights. Will try for the gym tomorrow. I've been eating slightly healthier post-marathon. That feels good. I look downright fat in some of the online pics compared to other runners around me. Oh, btw, online pics are up! Here's a photo montage in crappy low-resolution. I guess I should fork over the $55 to get the high-res images. Right click and open in 'new tab/new window' to see best. insertPingimagehere
Didn't have time to hit the weights. Will try for the gym tomorrow. I've been eating slightly healthier post-marathon. That feels good. I look downright fat in some of the online pics compared to other runners around me. Oh, btw, online pics are up! Here's a photo montage in crappy low-resolution. I guess I should fork over the $55 to get the high-res images. Right click and open in 'new tab/new window' to see best. insertPingimagehere
I have a lingering muscle pain in the lower left abdominal region. This was hurting with the leg spasms during the race. Now it's the last remaining ache. Hard to exactly put my finger on it - literally. It's like a pulling/pinching pain when stretching, coughing, bending. I'm thinking hernia type issue, which I really hope it's not that. I had that surgery about 12 years ago and the area has always bothered me. Pretty sure the doc did a sub-par job and there's like scar tissue or just plain not done correctly. Will watch this for a week & hope it resolves on it's own.
I have signed up for the Philly Distance Run Half in Sept. This is a PR target as it will be my first flat 13.1 in many years. This is the focus of my early fall season. And another shot at the 26.2 distance will be the focus of the late fall season. Really torn between Philly Marathon (here) or the Rehobeth Beach marathon but Philly seems the logical choice. About a dozen runners from club are doing Rehobeth That would be fun...
Monday, May 18, 2009
BTW & p.s.
Thursday, May 7, 2009
From my feet down to my hair,
Bodies flying thru the air,
crawling up the f***ing walls,
Get off yer ass & show some balls!
Remember that song? Yes, my musical tastes have not moved forward much since the early 80's. Most of it's classic, but with a bit of punk in there too.
I am still hurting from last Sunday, and so decided to cancel today's workout. I may be just getting lazy at this point. My feet & toes are still aching, my knees feel something(tight?) and my back has been more & more painful the last 48 hrs.
Doesn't help that I've been home the last 2 days with a sick kid. Plus it's now been raining for 9 days straight. It actually stopped now, but scheduled to start up again tonight. Maybe I'll still make it for a lil run later - really what I need is a few slow miles to warm up and then a good stretch.
crawling up the f***ing walls,
Get off yer ass & show some balls!
Remember that song? Yes, my musical tastes have not moved forward much since the early 80's. Most of it's classic, but with a bit of punk in there too.
I am still hurting from last Sunday, and so decided to cancel today's workout. I may be just getting lazy at this point. My feet & toes are still aching, my knees feel something(tight?) and my back has been more & more painful the last 48 hrs.
Doesn't help that I've been home the last 2 days with a sick kid. Plus it's now been raining for 9 days straight. It actually stopped now, but scheduled to start up again tonight. Maybe I'll still make it for a lil run later - really what I need is a few slow miles to warm up and then a good stretch.
Saturday, May 2, 2009
5:30a.m. for 10+10 (1st @ 8:45; 2nd @ 8)
Ever notice how much number's work is involved with running & racing? And we have computers to do most of the math for us. Think about those oldsters ... they must've been using slide rules & such.
Anyway, I'm figuring the timeline for tomorrow... damn it's got to be an early one. Feeling some minor issues, but have to follow thru with this last 20 miler. Trying to find a car pool so that I have someone to bring a few supplies up to the start (via subway) so that I can re-supply at my half way point. The bag check at this race is very well organized - 20,000 runners and I've never had any issues.
Weather is forecast to be 50-55 degrees and off & on rain / mist / high humidity. Should be sloshy wet blistering fun . . .
Anyway, I'm figuring the timeline for tomorrow... damn it's got to be an early one. Feeling some minor issues, but have to follow thru with this last 20 miler. Trying to find a car pool so that I have someone to bring a few supplies up to the start (via subway) so that I can re-supply at my half way point. The bag check at this race is very well organized - 20,000 runners and I've never had any issues.
Weather is forecast to be 50-55 degrees and off & on rain / mist / high humidity. Should be sloshy wet blistering fun . . .
Wednesday, April 29, 2009
Hip pain cancels workout
I skipped my run today because I've been bothered for a few days with some pain in my left hip area. Pretty sure this is related to playing tennis with my sons on Sunday evening. We had fun hitting the ball around, but I'm not used to the sprint-pivot-reach type of movements compared to running. The pain is right in the ball 'n socket joint area...probably some inflammation. I've felt this pain (rarely) before but not since a long time.
I'm hopeful that this will be resolved in another day or two so that my scheduled 20 miler (Sunday) will be a go. This is actually the Broad Street Run 10 mile race, but I'm going to park at the finish, run up to the start, and then race back down again. My plan is 8:45 pace first 10, and then 8:00 pace for the second 10. This will be much much slower than last year, but it's all about the longer goal now.
I'm hopeful that this will be resolved in another day or two so that my scheduled 20 miler (Sunday) will be a go. This is actually the Broad Street Run 10 mile race, but I'm going to park at the finish, run up to the start, and then race back down again. My plan is 8:45 pace first 10, and then 8:00 pace for the second 10. This will be much much slower than last year, but it's all about the longer goal now.
Monday, March 30, 2009
Legs = not bad
I was expecting my legs to be in rough shape today, but they're really not too bad. I was worse off than this 2 weeks ago after the Caesar Rodney half marathon. I'll head into the gym Tuesday for a few easy treadmill miles & stretch.
Here's the run-down on yesterday's effort, overall it's 24 miles @ 8:45 pace:
Ate good carbs Sat. nite, and got a good nite's sleep. Woke up to some caffeine, a dump, a shower, a Gu packet, and drinking half a bottle of water. Decided to def wear the new Brooks Glycerin's - hell it's the first time ever spending over $100 on shoes so I'd better put them to the test. They passed with flying colors! Greased up the toes pretty well, small concern about new shoes, have only run in them once, and wore them around the house a half day once also. I set out a whole smorgasbord on the bench on the front porch. If I hadn't already fallen behind schedule I would've taken a picture to post here. Several waters, Gatorades, Gu's, cereal bars and new pouch of trail mix. I was supposed to meet my neighbor in front of his house at 8... was about 10 mins. after when I got there (about a block & a half).
It was awesome to have somebody to to run with - thanks again to Ray for pacing me to a conversational pace for the first 6 miles. One of my big faults is going out too fast, and this long run seriously emphasized this error. These early miles went down smooth & easy:
1. 9:30
2. 9:07 - 18:37
3. 8:55 - 27:32
4. 8:43 - 36:15
5. 9:43 - 45:58
6. 8:53 - 54:51
That mile #5 included a 45 second walk/break for a Gu packet & water. I left Ray after #6 and tried to pick up the pace right away, although then the next mile has a significant uphill. The rain had started up again (beginning was wet but only foggy, not actually raining in early miles). All these middle miles were enjoyable; my confidence was building as each mile passed:
7. 8:35 - 1:03:26
8. 8:45 - 1:12:11
9. 8:05 - 1:20:16
10. 9:15 - 1:29:31
11. 8:42 - 1:38:13
12. 8:10 - 1:46:23
13. 8:36 - 1:54:59
14. 8:01 - 2:03:00
15. 8:45 - 2:11:45
16. 9:15 - 2:21:00
17. 8:01 - 2:29:01
18. 8:00 - 2:37:01
Miles # 10 & 16 each included about 45 seconds for water & Gu & about 1/3 of of cereal bar. I'm wondering how much credit to give these walk breaks which were timed to each loop around back to pass my house. Of course I've heard of the run/walk philosophy, which I've always thought that it's just not for me, so how might help could those breaks provide? I will have to experiment with this further in the next weeks/months prior to the marathon day. I also popped inside to grab a towel to dry my glasses, which at this point I could barely see thru the rain. The weather varied between mist/ light rain/ fog and the temp was either slowly climbing or my own exertion was beginning to send me thru cycles of too warm (take gloves off) then too cold (retrieve gloves, put back on). I only carried one Gu at a time, since I had the supply on the porch, so I had plenty of pocket room for gloves.
This next section I began to feel fatigue setting in, but was able to mostly hold pace and push thru. Every small uphill felt like it was taking something measurable out of me. My calves felt very heavy & tight on these uphill stretches. But after a few minutes on the flat or downhill I recovered. Also my right plantar/arch area was feeling pain off & on. My index toes on both feet were obviously taking a pounding...and they hadn't fully recovered from the C.R. half yet. Someplace around 17 or 18 I had to stop and loosen the laces on my right shoe because my feet were swelling and the right was becoming uncomfortable. Here's the final splits:
19. 8:31 - 2:45:32
20. 8:21 - 2:53:53
21. 9:25 - 3:03:18
22. 9:02 - 3:12:20
23. 8:25 - 3:20:45
24. 8:24 - 3:29:09
Mile #21 had the walk/Gu/drink break. Actually, this was a funny one. As I come to the porch a squirrel runs away and I didn't think much of it. But I knew there was no more Gu's out, so I was planning on the remainder of cereal bar and a handful of dried fruits from the trail mix (planned to pick out the nuts because i don't think they would sit well). So I reach for the cereal bar, and it's not there! And the trail mix is all torn open and spilled out... Apparently that squirrel had one hell of an awesome Sunday brunch on my front porch! I did see the cereal bar wrapper in the mulch down by the steps. I headed right inside to grab another Gu. So I never did test the dried fruit, will attempt that on a future workout. My kids already know that dad has a running battle with the squirrels, so this only adds fuel to the situation. Lately it's not been so bad, but about 2 years ago we were totally overrun with the critters. We had trapped and released about a dozen - moved over to the state park about a mile away.
Anyway, all during these last miles I was trying to do the mental math to figure 'What's my pace' and 'How far should I try for' and etc. I debated stopping at 21, and then again at 22. I considered going for the full 26 too. But in the end I settled on 24 because I had calculated that the total time would equal the BQ standard for my age= M45 is 3:30:59. So I was 2.2 miles short, and if I subtract out the walk breaks 3 mins + under time of about 1:45... bottom line is that I need to run 30 secs. per mile faster to BQ. That seems like a tall order especially given that the most important lesson learned here is to go out easy for the first miles. Unless some future training sessions indicate I can go faster, I'm giving up the BQ dream for this first marathon and will set the goal at 3:40 - 3:45 range instead.
Damn, that's a long list of mile splits! I've been eating anything & everything since finishing yestserday's long run. We'll see the bottom line about that tomorrow on the scale at the Y.
Here's the run-down on yesterday's effort, overall it's 24 miles @ 8:45 pace:
Ate good carbs Sat. nite, and got a good nite's sleep. Woke up to some caffeine, a dump, a shower, a Gu packet, and drinking half a bottle of water. Decided to def wear the new Brooks Glycerin's - hell it's the first time ever spending over $100 on shoes so I'd better put them to the test. They passed with flying colors! Greased up the toes pretty well, small concern about new shoes, have only run in them once, and wore them around the house a half day once also. I set out a whole smorgasbord on the bench on the front porch. If I hadn't already fallen behind schedule I would've taken a picture to post here. Several waters, Gatorades, Gu's, cereal bars and new pouch of trail mix. I was supposed to meet my neighbor in front of his house at 8... was about 10 mins. after when I got there (about a block & a half).
It was awesome to have somebody to to run with - thanks again to Ray for pacing me to a conversational pace for the first 6 miles. One of my big faults is going out too fast, and this long run seriously emphasized this error. These early miles went down smooth & easy:
1. 9:30
2. 9:07 - 18:37
3. 8:55 - 27:32
4. 8:43 - 36:15
5. 9:43 - 45:58
6. 8:53 - 54:51
That mile #5 included a 45 second walk/break for a Gu packet & water. I left Ray after #6 and tried to pick up the pace right away, although then the next mile has a significant uphill. The rain had started up again (beginning was wet but only foggy, not actually raining in early miles). All these middle miles were enjoyable; my confidence was building as each mile passed:
7. 8:35 - 1:03:26
8. 8:45 - 1:12:11
9. 8:05 - 1:20:16
10. 9:15 - 1:29:31
11. 8:42 - 1:38:13
12. 8:10 - 1:46:23
13. 8:36 - 1:54:59
14. 8:01 - 2:03:00
15. 8:45 - 2:11:45
16. 9:15 - 2:21:00
17. 8:01 - 2:29:01
18. 8:00 - 2:37:01
Miles # 10 & 16 each included about 45 seconds for water & Gu & about 1/3 of of cereal bar. I'm wondering how much credit to give these walk breaks which were timed to each loop around back to pass my house. Of course I've heard of the run/walk philosophy, which I've always thought that it's just not for me, so how might help could those breaks provide? I will have to experiment with this further in the next weeks/months prior to the marathon day. I also popped inside to grab a towel to dry my glasses, which at this point I could barely see thru the rain. The weather varied between mist/ light rain/ fog and the temp was either slowly climbing or my own exertion was beginning to send me thru cycles of too warm (take gloves off) then too cold (retrieve gloves, put back on). I only carried one Gu at a time, since I had the supply on the porch, so I had plenty of pocket room for gloves.
This next section I began to feel fatigue setting in, but was able to mostly hold pace and push thru. Every small uphill felt like it was taking something measurable out of me. My calves felt very heavy & tight on these uphill stretches. But after a few minutes on the flat or downhill I recovered. Also my right plantar/arch area was feeling pain off & on. My index toes on both feet were obviously taking a pounding...and they hadn't fully recovered from the C.R. half yet. Someplace around 17 or 18 I had to stop and loosen the laces on my right shoe because my feet were swelling and the right was becoming uncomfortable. Here's the final splits:
19. 8:31 - 2:45:32
20. 8:21 - 2:53:53
21. 9:25 - 3:03:18
22. 9:02 - 3:12:20
23. 8:25 - 3:20:45
24. 8:24 - 3:29:09
Mile #21 had the walk/Gu/drink break. Actually, this was a funny one. As I come to the porch a squirrel runs away and I didn't think much of it. But I knew there was no more Gu's out, so I was planning on the remainder of cereal bar and a handful of dried fruits from the trail mix (planned to pick out the nuts because i don't think they would sit well). So I reach for the cereal bar, and it's not there! And the trail mix is all torn open and spilled out... Apparently that squirrel had one hell of an awesome Sunday brunch on my front porch! I did see the cereal bar wrapper in the mulch down by the steps. I headed right inside to grab another Gu. So I never did test the dried fruit, will attempt that on a future workout. My kids already know that dad has a running battle with the squirrels, so this only adds fuel to the situation. Lately it's not been so bad, but about 2 years ago we were totally overrun with the critters. We had trapped and released about a dozen - moved over to the state park about a mile away.
Anyway, all during these last miles I was trying to do the mental math to figure 'What's my pace' and 'How far should I try for' and etc. I debated stopping at 21, and then again at 22. I considered going for the full 26 too. But in the end I settled on 24 because I had calculated that the total time would equal the BQ standard for my age= M45 is 3:30:59. So I was 2.2 miles short, and if I subtract out the walk breaks 3 mins + under time of about 1:45... bottom line is that I need to run 30 secs. per mile faster to BQ. That seems like a tall order especially given that the most important lesson learned here is to go out easy for the first miles. Unless some future training sessions indicate I can go faster, I'm giving up the BQ dream for this first marathon and will set the goal at 3:40 - 3:45 range instead.
Damn, that's a long list of mile splits! I've been eating anything & everything since finishing yestserday's long run. We'll see the bottom line about that tomorrow on the scale at the Y.
Sunday, March 29, 2009
First Ever 20 Miler...and 21, 22, 23, & 24 !!!
Wow, what a feeling to have a great day running. I was scheduled to run 16 - 18 for my long run this weekend. This was the absolute last chance to get my marathon schedule back on track. I was sort of dreading the whole thing. The last week or more I've been making plans on pushing the marathon back to the fall and focusing my spring season on a few PR attempts. But then there's days like today!
Big SHOUT OUT to my buddy Ray for pacing me on the first 6 miles. That sensible steady pace was a big part of feeling good for so many miles. As the miles went down I just felt fine and kept going & going. Amazing. I know I'll be paying for the effort over the next few days...thinking that the recovery may take 7-10 days or more. I can work with that. At the moment the worst of it seems to be general swelling/soreness in the R knee and the big toes on both feet took a brutal beating (both were already blackened from the half marathon). I was feeling a lot of tightness/strain the calves & arch/plantar areas, so we'll keep on eye on that.
The total time was 3:29 and change. Just happens to be under the BQ standard for me. Now I just have to figure a way to run an extra 2.2 miles inthe same time and I'll be all set. More details later, right now I've got to take a nap so I can get up in time to see the Tar Heels later this afternoon.
Later today: log into Vermont City Marathon website and register for the racE!
Big SHOUT OUT to my buddy Ray for pacing me on the first 6 miles. That sensible steady pace was a big part of feeling good for so many miles. As the miles went down I just felt fine and kept going & going. Amazing. I know I'll be paying for the effort over the next few days...thinking that the recovery may take 7-10 days or more. I can work with that. At the moment the worst of it seems to be general swelling/soreness in the R knee and the big toes on both feet took a brutal beating (both were already blackened from the half marathon). I was feeling a lot of tightness/strain the calves & arch/plantar areas, so we'll keep on eye on that.
The total time was 3:29 and change. Just happens to be under the BQ standard for me. Now I just have to figure a way to run an extra 2.2 miles inthe same time and I'll be all set. More details later, right now I've got to take a nap so I can get up in time to see the Tar Heels later this afternoon.
Later today: log into Vermont City Marathon website and register for the racE!
Thursday, March 19, 2009
Still Hurting All Over
Plan for today's workout was 4 or 5 miles with 1 or 2 at 5k race speed. Body issues all over still remaining from last weekend. But clearly feeling better than yesterday, it was good to just get moving yesterday.
Did the minimum run today because feeling pain in right plantar -which hasn't been there since about 6 weeks ago. Not the sharp fasciitis pain back near the heal, but actually in the arch of the foot, the meat of the plantar muscle. Not bad, but more like a small spasm of pain. Enough for me to take it a bit easy today.
I am giving myself an absolute deadline of 10 more days to decide about the marathon. Frankly, I've just about talked myself out of it. Postponement to the fall season is very easily rationalized given my string of minor set backs this winter.
4 miles today. 3 slow and one in the middle at 6:45 pace. Felt tired quickly at that pace. Saturday's 5k will most likely be 7:00 pace or just slightly faster. Maybe a 21:30 which is a minute slower than last year and est. 65% WAVA. Key is to not go out so damn fast. Control, with a little restraint too.
Did the minimum run today because feeling pain in right plantar -which hasn't been there since about 6 weeks ago. Not the sharp fasciitis pain back near the heal, but actually in the arch of the foot, the meat of the plantar muscle. Not bad, but more like a small spasm of pain. Enough for me to take it a bit easy today.
I am giving myself an absolute deadline of 10 more days to decide about the marathon. Frankly, I've just about talked myself out of it. Postponement to the fall season is very easily rationalized given my string of minor set backs this winter.
4 miles today. 3 slow and one in the middle at 6:45 pace. Felt tired quickly at that pace. Saturday's 5k will most likely be 7:00 pace or just slightly faster. Maybe a 21:30 which is a minute slower than last year and est. 65% WAVA. Key is to not go out so damn fast. Control, with a little restraint too.
Wednesday, March 18, 2009
Shortest work-out ever
Yes, I know, I'm way behind on postings and have not even explained all the gory details of Sunday's 13.1 race; however, I'm a busy busy beaver over here.
Tried to go for a short easy run today at the Y, but my legs & entire body are sore all over. Worst of the pain is from my right nipple which pretty much got worn down to the nub. All those times I've heard/ read about nipple protection and yet I've never had any issues. I mean this is like my 8th half marathon, yet the first time experiencing this problem.
Wrote today down in the training log as one mile. One really is the loneliest number! Got a good stretch. Had a big salad for lunch. Feeling pretty good about life in general.
Tried to go for a short easy run today at the Y, but my legs & entire body are sore all over. Worst of the pain is from my right nipple which pretty much got worn down to the nub. All those times I've heard/ read about nipple protection and yet I've never had any issues. I mean this is like my 8th half marathon, yet the first time experiencing this problem.
Wrote today down in the training log as one mile. One really is the loneliest number! Got a good stretch. Had a big salad for lunch. Feeling pretty good about life in general.
Sunday, March 15, 2009
Caesar Rodney raceReport
This race is an example of what not to do on race morning. I'm sort-of disappointed with this race, but it's not too bad.
I know I'm smarter than this, but here's the list:
Woke up too early, could've used the rest/sleep.
Ate sugary snacks & caffeine too early, peaked before start, crashed during race. That's not good.
Went out too fast & didn't ease off the pace until too late into the race.
On the positive side, here's a few things that went well:
Finish time was within acceptable range (1:38:52 - I had expected to be in between 1:35 & 1:40; however, I wanted to be at 1:35, not 1:40-ish). This is my slowest ever on this course, and my slowest 1/2 since 1999.
I met a few new runners, and got to hang out & 'party' with a nice group of folks. Some I knew & some not. So that's always nice to be social.
I did 2 extra miles at the end and so completed my scheduled 15 miler as per plan.
I saw lots of people I knew before the race including Cheryl who was limping badly from a sprained ankle. She ran & finished -wow; gutsy! Maggie did the 5k - course has the same big hill at the end. Rudy, DeDave, Bruce, Norm, and the regular crew. I started right next to K.K. and had a chance to talk with her,,, nice to put a smile with the emails! Sara must've passed me in the final mile or two, but I didn't see her (she got a PR).
I did the first mile in 6:45 - way too fast even if it's downhill. I was still next to Kris (finished 1:31 and took herself an a.g. award). From there on it's a long list of the folks that said hello as they passed by me. David J (1:32), Christina Mc (1:33), Theresa (1:34:00 - my time from last year). This is in the order that they passed me on the course . . . DeDave (1:34), CJ Smarty (sub 1:30?) this was at the 3 mile marker. KelDrive @ 4 mm (1:33), Gene D (1:34). Then much later RayChris (1:36) at the 11 mm, then Sara b/w12 & 13 mm's (1:36:30PR).
My legs felt like meat & I was very exhausted the last few miles. I knew Rich & Rebel crew would be out at 12.5 mm - was sort of dreading having them see me this way. They gave me the business with "looking good" and "finish strong" but I'm sure they saw the pain on my face. Mags was at the next intersection and then Tom J at the base of the hill - I could hardly manage a smile for them as I chugged past. I wanted to walk on the flat leading to the final hill, but I kept moving. But then the hill itself had me beat before I got there. Mentally I was just so done. I went around the "S" turn before walking. Walked about 30-60 seconds. Seems like at least 25 (maybe 2x that #) passed me during this time. Reminded me of the first C.R. I did back in 2004. So many people passed me on the final hill that year...even though I was still 'running' albiet at my granny gear pace. I was in bad pain, my legs were rubbery lead boulders & wouldn't respond to any mental commands, but I forced myself to run again and finished totally in agony. Finish line picture shows my tongue hanging out! UGH.
Didn't realize it at the time but both #2 toes took a brutal beating and will probably be black & then fall off in the next month. Also my nips got absolutely raw, especially on the right side. Could be the new singlet (first time wearing). Also the weather is 35-40 degress with fog & lite rain/100% humidity. Recovered for a few mins, then jogged/walked the extra 2 to make it 15. Then over to after party at Jack & Kel's.
Splits:
1. 6:45 - downhill
2. 7:15 - 14:00 small uphill
3. 7:02 - 21:02 small down
4. 7:11 - 28:13
5. 7:18 - 35:31 small uphill
6. 7:13 - 42:44 small down
7. 7:47 - 50:31 uphill
8. 7:59 - 58:30 uphill
9. 7:35 - 1:06:05 up, then flat
10. 7:37 - 1:13:42
11. 7:42 - 1:21:24 downhill
12. 8:04 - 1:29:28 down, then flat
13. 8:32 - 1:37:00 flat, then big final hill, walking
.1 :55 - 1:38:55
Like I said, the final time isn't so bad. But it's more the way I got there. Lots of pain from going out way too fast. Miles 6, 7, & 8 look about right, but all the other miles were too fast until you get to 11. Look at that: downhill & 7:42. That's where I lost it. Ray passed me at the bottom of that downhill, and then went on to finish 2 mins. faster than me. I was crashing & he was finishing strong. Then looking at split for mile 12 - I had popped.
Now I have to focus on marathon goal & recovery from this wipe-out!
I know I'm smarter than this, but here's the list:
Woke up too early, could've used the rest/sleep.
Ate sugary snacks & caffeine too early, peaked before start, crashed during race. That's not good.
Went out too fast & didn't ease off the pace until too late into the race.
On the positive side, here's a few things that went well:
Finish time was within acceptable range (1:38:52 - I had expected to be in between 1:35 & 1:40; however, I wanted to be at 1:35, not 1:40-ish). This is my slowest ever on this course, and my slowest 1/2 since 1999.
I met a few new runners, and got to hang out & 'party' with a nice group of folks. Some I knew & some not. So that's always nice to be social.
I did 2 extra miles at the end and so completed my scheduled 15 miler as per plan.
I saw lots of people I knew before the race including Cheryl who was limping badly from a sprained ankle. She ran & finished -wow; gutsy! Maggie did the 5k - course has the same big hill at the end. Rudy, DeDave, Bruce, Norm, and the regular crew. I started right next to K.K. and had a chance to talk with her,,, nice to put a smile with the emails! Sara must've passed me in the final mile or two, but I didn't see her (she got a PR).
I did the first mile in 6:45 - way too fast even if it's downhill. I was still next to Kris (finished 1:31 and took herself an a.g. award). From there on it's a long list of the folks that said hello as they passed by me. David J (1:32), Christina Mc (1:33), Theresa (1:34:00 - my time from last year). This is in the order that they passed me on the course . . . DeDave (1:34), CJ Smarty (sub 1:30?) this was at the 3 mile marker. KelDrive @ 4 mm (1:33), Gene D (1:34). Then much later RayChris (1:36) at the 11 mm, then Sara b/w12 & 13 mm's (1:36:30PR).
My legs felt like meat & I was very exhausted the last few miles. I knew Rich & Rebel crew would be out at 12.5 mm - was sort of dreading having them see me this way. They gave me the business with "looking good" and "finish strong" but I'm sure they saw the pain on my face. Mags was at the next intersection and then Tom J at the base of the hill - I could hardly manage a smile for them as I chugged past. I wanted to walk on the flat leading to the final hill, but I kept moving. But then the hill itself had me beat before I got there. Mentally I was just so done. I went around the "S" turn before walking. Walked about 30-60 seconds. Seems like at least 25 (maybe 2x that #) passed me during this time. Reminded me of the first C.R. I did back in 2004. So many people passed me on the final hill that year...even though I was still 'running' albiet at my granny gear pace. I was in bad pain, my legs were rubbery lead boulders & wouldn't respond to any mental commands, but I forced myself to run again and finished totally in agony. Finish line picture shows my tongue hanging out! UGH.
Didn't realize it at the time but both #2 toes took a brutal beating and will probably be black & then fall off in the next month. Also my nips got absolutely raw, especially on the right side. Could be the new singlet (first time wearing). Also the weather is 35-40 degress with fog & lite rain/100% humidity. Recovered for a few mins, then jogged/walked the extra 2 to make it 15. Then over to after party at Jack & Kel's.
Splits:
1. 6:45 - downhill
2. 7:15 - 14:00 small uphill
3. 7:02 - 21:02 small down
4. 7:11 - 28:13
5. 7:18 - 35:31 small uphill
6. 7:13 - 42:44 small down
7. 7:47 - 50:31 uphill
8. 7:59 - 58:30 uphill
9. 7:35 - 1:06:05 up, then flat
10. 7:37 - 1:13:42
11. 7:42 - 1:21:24 downhill
12. 8:04 - 1:29:28 down, then flat
13. 8:32 - 1:37:00 flat, then big final hill, walking
.1 :55 - 1:38:55
Like I said, the final time isn't so bad. But it's more the way I got there. Lots of pain from going out way too fast. Miles 6, 7, & 8 look about right, but all the other miles were too fast until you get to 11. Look at that: downhill & 7:42. That's where I lost it. Ray passed me at the bottom of that downhill, and then went on to finish 2 mins. faster than me. I was crashing & he was finishing strong. Then looking at split for mile 12 - I had popped.
Now I have to focus on marathon goal & recovery from this wipe-out!
Wednesday, March 4, 2009
Sadly, new 'Reverse' diet going very well
Over the course of the last 3 weeks I was supposed to lose 3 pounds; instead I gained 3. Obviously I have no advantage from being my own worst enemy.
A friend has pointed out my lack of blog postings, the reasons have been busy schedule & feeling blue because of my crappy running.
First, and worst, I am injured. Sort-of...maybe. About 10 days ago I did a 14 miler (yea!) and felt a new 'minor' pain in my lower left leg. Then the next day I went out to run a few easy miles and the pain was very sharp and I had to cut it short & just walk it in. Second issue: been very busy and something had to give so it was the blog. bummer.
I've had a cold (second one) which is now a sinus infection with the harsh headache. This is the first winter with 2 colds in many years (since kids were toddlers). Both colds came on after long runs in frigid temps... so obviously I need to do a better job bolstering my immunity & I think lack of sleep (stress) and nutrition (poor) have played a role too.
Today has been my first really good running day in a while.
1. ran 4 miles - pain free for the first time in a week & a half.
2. catching up on all sorts of stuff...blog reading & writing coming soon. We had kids home 2 days from school due to snow, about 6 inches but the roads were still very icy the second morning. Fun sledding, etc. but absolutely killing my 'easy' week where I'm supoosed to get stuff done.
How have you been? Running, work, life? I read your post on M&M's recently. Believe me, your eating habits are fine compared to my total pig out the last few weeks. I've been kind of stressed, and on top then add depressed about marathon goal slipping away because of new injury. I tend to consume mass quantities when under pressure and/or feeling sorry for myself, so therefore i've been totally gluttonous recently!
Maybe I can get back onto the training plan, it's not too late yet, but time is slipping away. It's a week & a half to my half marathon race. I already paid that entry fee. I have not registered for the VCmarathon yet, they are approximately 60% sold out. I have no idea where my fitness level is right now. I want to race the half, but it's a dicey proposition with the new leg pain. I'm feeling like I should coast into this first race of the season, then if I come out of it healthy I will ramp up the training again. If I encounter any more obstacles then the May marathon just isn't going to happen (and I'll look to the fall season instead).
A friend has pointed out my lack of blog postings, the reasons have been busy schedule & feeling blue because of my crappy running.
First, and worst, I am injured. Sort-of...maybe. About 10 days ago I did a 14 miler (yea!) and felt a new 'minor' pain in my lower left leg. Then the next day I went out to run a few easy miles and the pain was very sharp and I had to cut it short & just walk it in. Second issue: been very busy and something had to give so it was the blog. bummer.
I've had a cold (second one) which is now a sinus infection with the harsh headache. This is the first winter with 2 colds in many years (since kids were toddlers). Both colds came on after long runs in frigid temps... so obviously I need to do a better job bolstering my immunity & I think lack of sleep (stress) and nutrition (poor) have played a role too.
Today has been my first really good running day in a while.
1. ran 4 miles - pain free for the first time in a week & a half.
2. catching up on all sorts of stuff...blog reading & writing coming soon. We had kids home 2 days from school due to snow, about 6 inches but the roads were still very icy the second morning. Fun sledding, etc. but absolutely killing my 'easy' week where I'm supoosed to get stuff done.
How have you been? Running, work, life? I read your post on M&M's recently. Believe me, your eating habits are fine compared to my total pig out the last few weeks. I've been kind of stressed, and on top then add depressed about marathon goal slipping away because of new injury. I tend to consume mass quantities when under pressure and/or feeling sorry for myself, so therefore i've been totally gluttonous recently!
Maybe I can get back onto the training plan, it's not too late yet, but time is slipping away. It's a week & a half to my half marathon race. I already paid that entry fee. I have not registered for the VCmarathon yet, they are approximately 60% sold out. I have no idea where my fitness level is right now. I want to race the half, but it's a dicey proposition with the new leg pain. I'm feeling like I should coast into this first race of the season, then if I come out of it healthy I will ramp up the training again. If I encounter any more obstacles then the May marathon just isn't going to happen (and I'll look to the fall season instead).
Saturday, February 21, 2009
Long Run ---> 14 miles
Today was a biggie for the training plan: first 13 miler scheduled. By the end of the run I felt so good that I tacked on 1 extra. Taa-daa: it's my longest run in years, 14 miles.
Summary of workout: Planned to due 13 miles of loops around neighborhood. First mile 8:10 then forced myself to slow down. In hindsight I'm thinking the slower pace is unnaturally changing my gait and leading to the new pain. Pain set in around mile 5 as I settled into a 8:45 pace. By mile 7 the pain was really bothering me and I decided to cut the workout short, down to 10 miles. Decided to speed up to get it over with sooner...also had a busy day ahead so less time running would be more time with family. Mile 8=8:16 and then mile 9=8:02 and by that time the pain had subsided almost completely. Changed plan back to 13 provided the pain doesn't return. Mile 10=8:22, mile 11=8:16 and feeling fine. Had gatorade & Gu on front porch, could only pick those up at mile 6, 7, 12. Felt good, had fully hydrated before, and took a Gu before too. Mile 12=8:38 which included at least 30 seconds of walking on driveway to down a final Gu. Felt so good - and pain totally gone in an endorphin bath of huge proportions - so that I decided to blast the final mile. Mile 13=7:30. On cloud nine, trying not to sprint but feeling an enormous surge of energy... decided to tack on just one more. Mile 14=7:32 and I could've done much faster than that. Or, certain that I could've done 5 miles if I hadn't blasted the final 2 miles.
Total: 14 miles in 1:56.
All did not go smoothly. I planned to run slow, as everything I read says do the LSD runs one minute slower than your goal marathon race pace. Goal is 3:30 @ 8 min. pace, so long efforts should be 9 min.pace. I did the first 5 at easy pace and I just couldn't go any slower, not nearly 9 min.pace. As i've said before, I find it difficult and ackward to run slower. It just doesn't feel natural. So at around 5 mile mark I began to get a pain in my lower left leg. I've had most of the common runner's aches & pains before, but nothing like this.
Description: on the outside (lateral) left leg, about an inch & a half below the knee is a bump, which after looking up in my anatomy book I know it's the lateral tuberosity of the fibula (or superior terminal?). Anyway, the pain originates there, and shoots downward several inches. Pain fires on each foot strike, and is somewhat sharp. Pain gone when walking, standing, resting. Again, from my anatomy book: there are two tendons which anchor onto this spot of the fibula. Above is the biceps of hamstring. Below is the perioneal, which is a small muscle on the front/lateral lower leg... looks like it works in dorsaflexion of the foot. I'm assuming the lower muscule is the problem with the pain radiating downward. Could it be tendonitis? Or a fasciitis of the covering sheath?
Today was also the Cub Scout Pinewood Derby, which meant that i was on my feet helping to work the track & event for like 4 hours immediately after the run. I should've been home with ice & elevated rest, etc. What's that RICE stand for again? LOL. More on new pain/injury as things progress.
Summary of workout: Planned to due 13 miles of loops around neighborhood. First mile 8:10 then forced myself to slow down. In hindsight I'm thinking the slower pace is unnaturally changing my gait and leading to the new pain. Pain set in around mile 5 as I settled into a 8:45 pace. By mile 7 the pain was really bothering me and I decided to cut the workout short, down to 10 miles. Decided to speed up to get it over with sooner...also had a busy day ahead so less time running would be more time with family. Mile 8=8:16 and then mile 9=8:02 and by that time the pain had subsided almost completely. Changed plan back to 13 provided the pain doesn't return. Mile 10=8:22, mile 11=8:16 and feeling fine. Had gatorade & Gu on front porch, could only pick those up at mile 6, 7, 12. Felt good, had fully hydrated before, and took a Gu before too. Mile 12=8:38 which included at least 30 seconds of walking on driveway to down a final Gu. Felt so good - and pain totally gone in an endorphin bath of huge proportions - so that I decided to blast the final mile. Mile 13=7:30. On cloud nine, trying not to sprint but feeling an enormous surge of energy... decided to tack on just one more. Mile 14=7:32 and I could've done much faster than that. Or, certain that I could've done 5 miles if I hadn't blasted the final 2 miles.
Total: 14 miles in 1:56.
All did not go smoothly. I planned to run slow, as everything I read says do the LSD runs one minute slower than your goal marathon race pace. Goal is 3:30 @ 8 min. pace, so long efforts should be 9 min.pace. I did the first 5 at easy pace and I just couldn't go any slower, not nearly 9 min.pace. As i've said before, I find it difficult and ackward to run slower. It just doesn't feel natural. So at around 5 mile mark I began to get a pain in my lower left leg. I've had most of the common runner's aches & pains before, but nothing like this.
Description: on the outside (lateral) left leg, about an inch & a half below the knee is a bump, which after looking up in my anatomy book I know it's the lateral tuberosity of the fibula (or superior terminal?). Anyway, the pain originates there, and shoots downward several inches. Pain fires on each foot strike, and is somewhat sharp. Pain gone when walking, standing, resting. Again, from my anatomy book: there are two tendons which anchor onto this spot of the fibula. Above is the biceps of hamstring. Below is the perioneal, which is a small muscle on the front/lateral lower leg... looks like it works in dorsaflexion of the foot. I'm assuming the lower muscule is the problem with the pain radiating downward. Could it be tendonitis? Or a fasciitis of the covering sheath?
Today was also the Cub Scout Pinewood Derby, which meant that i was on my feet helping to work the track & event for like 4 hours immediately after the run. I should've been home with ice & elevated rest, etc. What's that RICE stand for again? LOL. More on new pain/injury as things progress.
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