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.
Saturday, February 21, 2009
Saturday, February 14, 2009
Muzak while running
I saw another running blogger iwth a post about song choices during runs. I have a unique approach to this and thought I'd re-post my comment from her blog here for my reader(s).??
""... I stick to the classics, I just hum them in my head because I'm tech challenged and my Sony Walkman 8 trac player broke years ago. For LSD I listen to any Sly & Robbie trax before heading out - that base line will stick with you for at least an hour! Try the apt titled Endurance, it's simple yet addictive. My all time fav for running faster pace is Love Stinks. Just hum it over & over on a loop in yer mind while you tap out that steady pace.""
Basically, I'm the only runner i know of that has a fixed set of songs in my mind that I just always replay the same tunes for every run. I know that sounds terribly boring, but these songs work for my pacing and they are very comfy, familiar, and feel good while running. They end up being like background muzak that i can notice when I want and then pay attention to anything else for a minute or two, and then pick up the song again without any break. (and no need to pause, replay, rewind,e tc). I have changed the list very little over the ten years that I've been running. Recently I've added some reggae, and dropped out a few classic rock standards...but overall I've been humming along to the same songs for 10 years and it's what works for me.
""... I stick to the classics, I just hum them in my head because I'm tech challenged and my Sony Walkman 8 trac player broke years ago. For LSD I listen to any Sly & Robbie trax before heading out - that base line will stick with you for at least an hour! Try the apt titled Endurance, it's simple yet addictive. My all time fav for running faster pace is Love Stinks. Just hum it over & over on a loop in yer mind while you tap out that steady pace.""
Basically, I'm the only runner i know of that has a fixed set of songs in my mind that I just always replay the same tunes for every run. I know that sounds terribly boring, but these songs work for my pacing and they are very comfy, familiar, and feel good while running. They end up being like background muzak that i can notice when I want and then pay attention to anything else for a minute or two, and then pick up the song again without any break. (and no need to pause, replay, rewind,e tc). I have changed the list very little over the ten years that I've been running. Recently I've added some reggae, and dropped out a few classic rock standards...but overall I've been humming along to the same songs for 10 years and it's what works for me.
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).
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).
Tuesday, February 10, 2009
Tempo run # 1
Since my last several runs were outdoors I returned to the treadmill today for the first of 3 weekly tempo runs that I plan to use as a build up to my first race of the year. Any race I do prior to March 1st will be just for a fun workout (i.e. Mudder).
I'm leaning toward the Baltimore B & A rails-2-trails half marathon ... but the $65 entry fee seems way outta line! There's not many local choices around this time of year. I could try a time trial if I can recruit someone fast to run it with me. I could wait for C.R. half on March 15th - but the hills will slow me down and they're not representative of the VCM course.
I'm not going to pre-reg for anything this spring. As a result I hope to drop most of the races and focus on the ones that lead directly toward the goal.
Today's run was a total of 5 = 1 warm & 1 cool and 3 fast in middle. I was hoping for 7 to 7:10 pace for the 3 but realized right away that it wasn't my day. Several factors, but bottom line is that I can prep for the next tempo run better. 7:05 then 7:12 then 7:15. Not bad really, but it was quite an effort. Next week maybe shoot for 4 x 7:10 pace.
I'm leaning toward the Baltimore B & A rails-2-trails half marathon ... but the $65 entry fee seems way outta line! There's not many local choices around this time of year. I could try a time trial if I can recruit someone fast to run it with me. I could wait for C.R. half on March 15th - but the hills will slow me down and they're not representative of the VCM course.
I'm not going to pre-reg for anything this spring. As a result I hope to drop most of the races and focus on the ones that lead directly toward the goal.
Today's run was a total of 5 = 1 warm & 1 cool and 3 fast in middle. I was hoping for 7 to 7:10 pace for the 3 but realized right away that it wasn't my day. Several factors, but bottom line is that I can prep for the next tempo run better. 7:05 then 7:12 then 7:15. Not bad really, but it was quite an effort. Next week maybe shoot for 4 x 7:10 pace.
Monday, February 9, 2009
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.
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.
Sunday, February 8, 2009
26 Mile Week ... 26 Mile Goal
I was able to get out the door and run my 5 miles late this afternoon. I did one mile loops from my house, 8:00 pace with a bit faster for the last one. I felt sluggish, but the time was better than how it felt. Andy handed me a bottle of Gatorade at each mile mark in between playing with the rapidly melting ice & snow.
This finishes a week of highs & lows. I've found myself doubting if I will be able to run the miles needed to prepare for a marathon. Obviously this tends to zapp the motivation! On the other hand, my 26 mile total this week is my biggest week in at least 2 years. 11+4+6+5. The cumulative time for this 'marathon' distance was about 3:51 . . . could that be my goal time?
I need to test my fitness level - and have been looking at the race schedules. Of course the long run still needs to be the main focus of this segment of my training, but I'm pre-occupied with setting a goal race pace so that I can tailor my traing schedule to work toward the various paces coming from the race pace time. Considering March 1st 10 miler here, or half marathon south of Baltimore.
This finishes a week of highs & lows. I've found myself doubting if I will be able to run the miles needed to prepare for a marathon. Obviously this tends to zapp the motivation! On the other hand, my 26 mile total this week is my biggest week in at least 2 years. 11+4+6+5. The cumulative time for this 'marathon' distance was about 3:51 . . . could that be my goal time?
I need to test my fitness level - and have been looking at the race schedules. Of course the long run still needs to be the main focus of this segment of my training, but I'm pre-occupied with setting a goal race pace so that I can tailor my traing schedule to work toward the various paces coming from the race pace time. Considering March 1st 10 miler here, or half marathon south of Baltimore.
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.
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.
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