thursday turd's day

I am officially in a funk as of today. I don't know why, but this seems to happen for a week or two after a good race. Perhaps the body is really tired and trying to recover? Usually the first few days I'm up on a buzz from good race, and then BAM! No motivation. I feel just 'blah'. Today the weather isn't helping as the mid day temp is 45 and there's been a steady rain all day.

I planned to have today off and then a scheduled 10 or 15 miler tomorrow. But my knee has been huring me for the last few days. It's a new pain... not one of the aches that I know so well that they are like an old friend when they re-appear. I don't need any new pains at this point. But I'll give it a few days and then hopefully it's adios to my new pain.

Supposed to have a Cub Scout camping trip this weekend but rain forecast to keep going for several days. I'm already secretly hoping that trip is cancelled. Lame, i know. But I'm a fair weather camper for the most part.

Here's two photo's from last weekend's DDC 15k. I'm psyched these 'freebees' look so good. In the first I'm running side by side with Mary B (fast woman!). We ran most of the race together which really helped me to hold the pace when I was beginning to fatigue. In the end I kicked to the finish and was about 10 seconds in front of her.

Tempo Tuesday

Did my planned tempo run today. Even tacked on something extra, was feeling pretty good.

Running short on time, here's the quick version:
One mile warm-up. 3 x 7:00 which the first mile I had some trouble getting into the groove. Then began to feel relaxed and just cruised along. Started the cool-down 5th mile, but after a few minutes decided to do a quick 800m interval to take advantage of feeling some speed. Was about 4 mins of recovery and then half mile in 3:10 or 3:15... I actually lost track of time but I know it was 3:15 at the slowest. May have been closer to 3:05_ish. Then cool-down mile. Total 6 in 46:40.

Hit some weights today. Had big salad for lunch!

Blogger World

I've been noticing some of my eFriends have much nicer blogs than me. :( How do you guys find all those gadgets, and get them onto the sides of yer page? I must work a bit more on that.

Especially since about 2 weeks ago a reporter was at a local 5k and he's since contacted me back about a featured article. Yes, I've already told him that I'm interesting enough for an article. But he says he wants to run a series on {normal} everyday runners. Here's another thing to figure out= how do u's get font changes like 'strike-through' that I see in other blogs? That adds a humorous element but blogger seems so limited. I just tried to type it in MSword, and copy & paste over here, but doesn't work. Assume not supported font type in blogger. FRUSTRATION.
Alert:
Check out Marlene's blog here. I've read this a few times, but for some/whatever reason hadn't put on as a fav. Done today. She has reached #500 blog entry and is having a gift give away to celebrate! She recently set a 5k PR, and was 1st overall woman for the first time ever. I never realized her entire story - has lost enough weight to be basically (assuming here) half the person she once was! Inspirational runner.

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.

Up Tempo 3 @ 7

Today's planned workout: 6 miles; middle 3 Tempo run @ 7 minute pace... assuming that I could hold that effort. Last week had planned the same run, but fell short on speed. Decided to modify (reduce) the total distance due to my feet being achey and I'd rather rest, even a little bit, before racing on Saturday. Total was 5 miles.

This is a treadmill tempo run. Warm up 1 mile ez. Mile 2 felt controlled & comfortable at 6:58. Began to feel it during second mile but at 7:03 I was still very happy. At beginning of last mile I was trying to talk myself into hanging on to be able to finish it. But then fell into a zone and the time passed quickly. Began to dial up the speed at the end, but it was too late to really make any diff. 6:54 and I definitely had more energy left in the tank - hopefully that will still be there for me on Sat morn. Good stretch and lite weight circuit for upper body.

This workout makes me think my 5k will be between 21:15 - 21:30. Factoring in unknown intangibles (weather, hills, me) maybe a wider range like 21:00 - 21:45 because I'm really not sure what might happen!

Good news: I've lost another half pound. This is a huge relief just to see that the scale does move back down. Still scratching my head about gaining weight during marathon training phase. This makes one full pound in 3 weeks. Basically just trying to eat less. My problem is that I just plain eat too much. Less food = less calories.

Gotta Start Somewhere

Got out the door early this a.m. for another 4 easy run. Glad I did because now it's raining steady. Forgot to wear watch and didn't go back inside for it. Just made the decision to go easy. A few times in the first half I had to tell myself to go easier, slow down. Overall this wasn't as slow & easy like I planned. But maybe around 8:15 pace or so. But hey- it's only 4 miles so no biggie.

At the end I was feeling really good and decided to try out some 'strides'. This is basically hard 30 seconds, easy 60 seconds, then repeat. Not full 100% sprint, but quick leg turn over, watch form, faster than 5k pace. My new summer time goal of shooting for a fast 5k (before my ramp-up towards Sept's PDR half) means that I need strategies for increasing my speed. I've never done striders before, always sounded a bit too much like speed work to me. I did 3 times with each accelleration being on flat or somewhat uphill block & jogging on slightly downhill grade. these went very well & felt great! i will try for 5 x 30 seconds at the end of my tempo run this Thurs... that should feel alot tougher coming at the end of a hard workout.

Woo-Hooo, I lost .5 pounds this week! Gotta start somewhere...

next Wednesday - Standing Group Run

Did 2 miles easy yestday on tread. Legs really not that feeling so bad, but took it very easy just in case. Nice stretch (which felt good) and then i hit the upper body weight machines for the first time in 3 mos! Took it very easy since this might be a shock to the muscles.

Here's a link about NATIONAL RUNNING Day which is next Wed: http://www.nyrrmail.org/eventcal/events/index.php?com=detail&eID=127
Our club will be out running - but we have a standing group run on Wed. evenings (get it, standing group run?). {Duh, bad, i know.}
Tomorrow we have a community service day at the same park (DelCastle). Pike Creek will be giving out water and talking to 'whoever' about running and our club. I'm scheduled to be there in the a.m...stop by if you can!

Trying to begin diet. For real this time.

Fall marathons, which one to choose?

If I wasn't a runner I'm sure I'd be fat!

Yesterday in soda alone I must've consumed 600 calories.

Had a good weekend, Friday was the "Author's Tea" at kid's school, Saturday hangin out at the little league field, and Sunday my son's First Communion. I basically pigged out all weekend long. But that's one of the perks of being a runner!

Well, if you add up my mileage recently you will be able to tell that my taper has esentually turned into a total absence of running. After that last 20 miler I've been so unfocused that I've had no urge for running. A friend told me that can happen after alot of miles (hey-it's all relative here) and not to be worried. I hope to get a few easy runs in this week and today was the first. And it was a good one.

3 miles on the wheel at the Y doesn't sound like the makings of a good one. But it was. Here's how it went down. After the first mile at 8:20 pace I felt a strong surge of energy coming on. I increased the speed to 8 min pace, but was determined not to go any faster. I succeeded in mentally relaxing by thinking about my running form/posture. I do this sometimes as a way to distract myself from something else. I also closed my eyes almost all the way and just tried to 'sleep-run' comfortably. I only had one eye very slightly open - it was nice. Tom Petty's Free Falling was on the radio overhead. My pace was right on beat at 8:00 and I noticed the light relected on the tread's screen was bouncing up & down to my footsteps & in time with the music. Really lulled me into relaxed zone. Felt great. Bout 10 mins of this and the energy surge was gone. Don't remember ever running to free falling before, but it really was an instant hit to relaxation. I have to remember this trick for the big race. Been reminding myself in a tape loop in my head "do not go out too fast". I'm convinced that i should do 8:30 pace and forget BQ so that I can enjoy the experience. Been thinking about this alot.

T - 10 days & counting,,,

Today is the first day that I've truely felt excited about the marathon. There's no turning back now! I can't imagine how much energy I'm going to have on race morning . . . psyched; totally. I'll really have to control myself to not go out way too fast!

I did skip my run again today (getting to be a habit), but I'm very unfocused now. Since there's nothing more I can do to improve for the marathon I feel like I have no purpose running!?!? I've got to get out there tomorrow for a few easy miles.

I must be one of very few runners that actually gains weight during the marathon prep cycle of training. Disappointing that I couldn't lose the 5 or 10 pounds that i had set as my goal. At this point it's too late to diet; i don't want to be weak or un-nurished going into this thing so my only diet goal now is please, please, just don't let me gain any more pounds in the next ten days. Doh!

Junk Miles

I really don't subscribe to the concept of just running miles for their own sake. I've always favored intensity over total mileage. But today's workout felt like "fluff". Just some miles to write down on the training log to say "I ran something today." Legs still achy from long run. Toes still sore, gonna lose that one toenail for sure.

This is really more of a running journal entry than a blog posting: 5 miles easy on the treadmill at 8:30 pace. Nothing much happening. Buddy Chris at the Y may run the Lewes 1/2 - I want to do that race too, but it really doesn't fit into the marathon game plan.

Must drop about 5 pounds before the race. Got to get serious about diet.

2 Miles to shake out the legs

Tried to run a few today, but really feeling sluggish. Wrote it down in the training log as 2 on the treadmill, had hoped for 4. Did a good stretch afterwards, stayed away from the weights but had the urge to go over there - which hasn't hit me in a while.

Pigged out on way too much for lunch & dinner. Not good. Tomorrow I start that diet for real. I've got to lose weight before the marathon. 55 days to race day!

Tempo Wednesday

Mid week works good for me to do my tempo runs. This was my key workout last year when gearing up for PR's.

The last chance for the spring marathon is this weekend's long run. It will have to go really very well for me to sign up for the marathon. VCMarathon is 60 days from today. Not a lot of time. I'm figuring that the dream is to be postponed to the fall season. Therefore I'm thinking about a half marathon PR attempt on April 26th, and a 5k PR attempt in May before the heat & humidity hits.

Thus the weekly tempo run has got to be implemented. Today was total 5 miles, 1 warm-up & 1 cool-down. The 3 in the middle were at 7:00 and felt not so bad. Next week I'll either add a forth, or cut the pace to 6:50 - or both if I'm feeling it. The first 10 mins definitely felt tougher than the last 10, so maybe I should do a longer w-up...may try that next week. I felt light on my feet when I stepped off the wheel - only a bit high, but a notable floating sensation. So I've got that at least, which is nice.

Generally, I'm feeling much better. The beating i took from the half marathon is finally healed... very long recovery this time. Nip is still tender, but much better. Weird how it's just the one side, I wonder if I run leaning to one side?? Diet news: the past 2 days have been good. The first back to back days since last fall. So far today I'm good too, just have to get thru dinner somehow!

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.

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).

Sick, Sicko, Sickest

I'm sick. Have been for a few days. The wife had it last week, got into strep and she had to get a Rx from the Dr. They my son caught it, but not quite as bad, although he missed a few days from school and he had a long streak of perfect attendance going too. About 4 1/2 years without missing a single day. Now's he reset to one day. Nothing lasts forever...

Now I've got it. Started Wednesday. I've skipped 2 workouts already, but I'm feeling better today so maybe I'll try to do a modest cross training effort at the Y this afternoon. I'm def gonna miss my long run this weekend. Will have to try to do it mid week or push out until next weekend. bummer.

Decided on the Sheraton for the race hotel. It requires a shuttle ride instead of just a 2 block walk, but the VCM website looks very organized about the shuttle schedule and the price is better, plus the Sheraton is the official host hotel so they should be all 'in-tune' with us runners (one would hope).

Club News / Day Off

Monday was a scheduled day off, but I went into the Y. Only did 5 mins on treadmill - enough to warm-up and then did a good stretch. Hit the weights only to finish the partial effort I did the other day. Actually nice to be back in the gym - the last few runs were around my neighborhood and I really feel very comfortable at the Y.

My feet are hurting a bit. Not the plantar issue, just general aches & pains. May be that I've spent too much time on my feet over the weekend . . . and wearing crappy shoes (got dressed up Sunday a.m.

Started official diet today. Weight 151 at Y and on home scale too. I'd like to lose 10 pounds, then I'd be skinny. I absolutely want to lose 5 or 6 pounds to be race ready. That'll put me back to lowest weight since my school days.

Local blogsters: the club's annual banquet is coming up in a few weeks. Send in form & fee soon. Also USATF racing begins Feb.22nd - Ugly Mudder! Great stories of past races here.

Time to run

It's 4 p.m. here and I haven't done my run yet today. I've got to get out there - it's a nice warm day too!
Same thing happened yesterday, and I finally got out the door at 5 o'clock. Got the 5 miles done, 41 mins, around the neighborhood. Thorough stretch afterwards. At a minimum I must do the exact same workout today. Where has my motivation gone?

I printed out my training schedule. It's Hal Higdon's "novice 2" plan with my own modifications. The long runs look daunting. Next weekend I need to do a 13 miler. Then there's a stretch in March where I go 13-14-16 on three weeks in a row. Then there's an 18, two 20's and a shot at a half marathon PR in between the 20's (race info here). Whew, I don't know how the hell i'm going to pull this off. Those numbers look tough. Weekly totals hit 43 (three times!) and a 40, 38, and then down from there.

Got to take it one week at a time. It's not supposed to be easy. Next week 28 miles total with a 13 mile long run at easy effort. Also need to begin weight loss program this week too.

Ketchup N Camping

Ok, trying to catch up with blog entries. I can't sleep and there's 175 channels of crap on the tube. So in reverse order... here we go:

Saturday began with a horrible night's sleep since that's the standard drill for these things. Bacon & eggs & pancakes - which I would normally never eat that type of stuff at 7:30 a.m. but the boys had already been successful in lowering my resistance. Then outside where the temp was about 3 degrees Fahrenheit. No kiddin, really friggin freezin cold. Think witch's teat in a brass bra level of cold. All the dudes with Volvo's, Beamers & Mercedes were going out to their cars to check the on-board thermometers. Ugh. Anyway, as the day progressed the temp came up to something like 25 F and there was no wind that I could tell (may be the woods). Had a good day. Hiked a bit - hadn't worn my hiking boots since last summer? Here's a pic: that's us on the hanging bridge over the frozen creek. The boards all creaked & groaned as we climbed & crossed this contraption. I'm sure it was perfectly safe but the boys got a kick out of thinking that the thing might collapse onto the ice at any moment.

Friday nite my younger son & I went on a camping trip with the Cub Scouts. It was just far enough outside of the city to really feel like we had left it behind. Pretty damn cold for a camping trip.

Thursday I had a very busy day and didn't get home until like 7:30 which is entirely too late. No exercise, but a pretty decent day otherwise.

Wednesday I had time for the Y and a lil cross traing session. I really felt like a run, but forced myself not to do that because I'd run the last two workouts in a row and I really have to contain my enthusiasm so as to not re-injure myself. 40 mins of lite cardio, most of that on the stationary bike. Then I did a good stretch - did I mention that rest & STRETCHING get the credit for my speedy recovery. Cross training is really just filling up time while burning a few calories. It cannot begin to provide the fitness improvement effects of running. And swimming is just something I don't seem to get. (yes, after a gland total of one (1) swim workout I have given up on that as a viable xtraing method - mostly the calf cramps to blame. see entry 1/7/09 here). I hit the weights for a moderate effort. Then proceeded home to eat wayyy too much for lunch. No wonder I can never seem to lose those final extra 10 pounds.