See Greg run.

last bazillion weeks

2011-07-02T15:05:00.000-07:00

What I've been doing. The last 3 weeks are a virtual guess as I got in the habit of not wearing my garmin and then not writing down the time or distance.

Big picture is the last couple of months I've been doing the lunge matrix before and after at least half my runs. I was doing pilates regularly (10 minutes with Denise Austen DVD) in May but have been off the wagon this month.

In June I started to follow coach squires SWEP book alpha phase level 11, but have blown it the last couple of week. At the same time I've slowly introduce and now run a good bit in zero drop Saucony shoes (Hattoris). During this time, I've also been concentrating on minimizing ground contact time by not allowing myself to rest in the stance phase (basically increasing turnover) and constantly working. I'm a bit sore with these changes and have dropped mileage while I build up.

week of 4 April

Mo - jog 2 miles @ 9:30 [recovery from Cherry Blossom]
Tu - 7 easy @ 9:12 on treadmill
We - 9 easy @ 9:15 on treadmill
Th - 6.2 easy @ 8:30 in neighborhood -- always want to run faster outside
Fr - 10 @ 8:51 on treadmill including 6 x 5' at 7:30/3 deg incline w/ 5' at 10:00/0 deg include rest
Sa - 6.2 @ 8:31 in neighborhood
Su - 9.1 @ 8:05 on lake trail including 6x1' pickups at maybe HM pace over last 30 minutes (roughly every 5 minutes)

Week - 49.6
Week comments: Been doing pilates 10' core routine from Denise Austen pilates DVD 3-4x /week for past month or so, but never logged it.

Week of 11 April

Mo - 7.92 @ 8:44
Tu - 6.2 @ 9:20
We - treadmill 8.0 @ 9:30
Th - treadmill 8.0 @ 9:30 including 6x1' at 9mph (6:40) with 2:40 rest at 6mph (10:00)
Fr - 6.15 0:55:05 8:57 138 (69%)
Sa - rest
Su - wup 0.23 miles (porta john outprioritized my warmup), Pike's Peek 10k in 39:35!
Week - 42.8
Week comments: My faster-than-normal easy pace running the previous week, combined with residual fatigue from Cherry Blossom, and running a bit too fast hard on my friday workout left me pretty sore early in the week, so I took it easy.

Week of 18 April

Mo - 2 mile jog -- more sore from 10k than 10 miler
Tu - 6 @9:25 on treadmill
We - 7.9 @ 8:39 - still easy
Th - 3 @ 10:00 on treadmill -- hamstrings sore, too much, too soon on Wed
Fr - 7.9 @ 8:51
Sa - 5.9 @ 9:02
Su - 10.3 @ 8:36 including 4x1' @ about HM effort w/ 3' rest -- moderate effort with temp @79 degrees!
Week - 43 miles
Week comments: Sore this week and didn't push it. I've been playing it by ear race-to-race for a while and consequently not getting in much mileage, but I seemed to race myself into shape. Not sure how long I can keep this peak this way though.

Week of 25 April

Mo - 6 @ 9:26 treadmill
Tu - 7.9 @ 8:41
We - 7.8 @ 7:54 including 5 x 1k @10k with 300m jog rest. 70 degrees and 65 dp. 3:58, 3:55, 3:58, 3:58, 4:08. Felt too hard on the 2nd to last so ran the last relaxed w/o looking at watch. 4:00/k is not 10k pace when 70 degrees!
Th - 7 @ 9:26 treadmill
Fr - 9 @ 8:49
Sa - 6 @ 9:45 treadmill
Su - 10 @ 8:30 including last 2.5 at ~7:40 pace
Week - 52.6

Week of 2 May

Mo - 6 @ ~9:30
Tu - 8.5 including 7 x 1 @ 6:40 with 3:00 rest
We - 6 @ ~9:30 ???? (think I did this and didn't write it down)
Th - 6.1 @ 8:43
Fr - rest
Sa - 6' wup, 10k in 40:20, 2' cdn
Su - 9 on trail

Week: 42.6
Week comments: 10k was strange. Pretty calm wind and a super flat course, but the race started a little late (~7:45) and it was 59 degrees and full sun on exposed airfield at 8am which is a little warm for my Swedish blood. There were no mile markers until mile 5, so I went by the garmin. I was about 6:23 at 1st mile and then slowed to 6:27 overall by mile 5 (6:26 is 40-minute pace). There was a big gap in front of me so I was running alone and having to yell to volunteers to find out which way to go as they were turned around directing the 5k runners who started 10 minutes later. One pointed me the wrong way and I had to turn around when they yelled after me -- only lost ~5 seconds though -- but it was around mile 5. I hit the lap button at mile 5 finally (the first with a mile marker) and saw ~6:45 pace -- which I hadn't done that. I was shocked though when the clock said 39:44 when I crossed. I quick look at the watch showed 40:20 though and that's how it ended up in the results.

Week of 9 May

Mo -6
Tu - 8.6
We - 7
Th - 8.6
Fr - 10.4
Sa - 3.5
Su - 12.3
Week - 56.4
Week comments: Went to all easy this week to get my volume up a little.

Week of 16 May

Mo - 6 @ 10:00 TM
Tu - 8 @ 9:15 TM
We - 7 @ 9:39
Th - 6 @ 9:56
Fr - 0
Sa - 5.44 @ 8:38 springfield loop
Su - 9.7 @ 9:38 TM
Week - 42.1

Week of 23 May

Mo - Rest -- up too late working
Tu - 7.40
We - 4.50
Th - Rest -- dog kept me up all night; turned out the poor thing had a scratched cornea
Fr - 8.00
Sa - 6
Su - 6 -- didn't get usual long run b/c of daughter's soccer tournament
Week - 31.9
Week comment: Least mileage since I was hurt last fall and least non-hurt, non-marathon-recovery, mileage in maybe 5 years.

Week of 30 May

Mo - 8.2 @ 9:05 TM
Tu - 6 mi at 10:00 alternating incline every mile -- 2 deg, 0, 3, 0, 4, 0
We - 6 @ 9:33 TM
Th - Rest? (didn't record anything for this day)
Fr - 6.14 @ 8:47 nbrhd loops
Sa - 7.23 @ 8:42 springfield loop
Su - 11.74 @ 8:42 fartlek SR to Burke lake -- 1' 1' 2' 1' 1' 2' pickups every 5'
Week - 45.3
Week comments: started doing alpha phase level 11 of http://www.speedwithendurance.com/ book on Sunday

Week of 6 June

Mo - 5 @ 9:42 TM
Tu - 7.9 @ 9:02 carleigh
We - 7.49 @ 9:12 dam out and back including 6x1' hills and 4 8'' hill sprints by dam
Th - 7.86 @ 8:56 carleigh
Fr - 10 @ 9:46 on treadmill
Sa - 3.72 @ 9:53 nbhrd -- first 0.5 in new hattoris
Su - 12 @ 9:28 -- 70 minutes + 1', 1', '2, 1', 1', 2' pickups at 7:03 (8.5 mph) every 5 minutes. 1st mile in Horratis. Rest in Frees.
Week - 54.0
Week comment: continued alpha phase of S.W.E.P. Trying new zero-drop shoes

Week of 13 June

Mo - 4 @ 9:26 ft belvoir afternoon
Tu - 8.07 @ 8:40 at belvoir (no watch, time a guess)
We - 7.9 @ 8:11 carleigh
Th - 7.85 @ 8:56 carleigh
Fr - ??
Sa - 3??
Su - 12.44 @ 8:54 to and around burke including including 1' 1' 2' 1' 1' 2' ever 5' pickups
Week - 43.3
Week comment: never wrote anything down for Fr and Sa but think I ran one or both. Put 3 for Sa (before swim meet). Wore hattoris during this week (I think on Fr and Sa) but not sure how much

Week of 20 June

Mo - 3.5 @ 9:26
Tu - 7.0 @ 8:56 springfield loop + 6 x strides at school
We - 6 @ 9:10
Th - 2.16 @ 8:59 nbhr loop + 6 x strides. Short b/c of early meeting. hattoris
Fr - early meeting
Sa - 5.0 @ 8:34 nbhrd - first 3.2 in hattoris
Su - 8.96 @ 8:14
Week - 32.7
Week comment: bah. run beginning of Mo and We in hattoris I think. The non-garmin stuff is kinda a guess. Suppose I should write it down at the time. Anyway, I increased the mileage on the hattoris. The two laps around I concentrated on minimizing ground contact time and always working to pick up the puppies and put them down as fast as I could. (I had read this article.

Week of 27 June

Mo - 6 @ 9:00
Tu - 6 @ 9:00
We - 6 @ 9:00
Th - 6 @ 9:00
Fr - 8 @ 8:55
Sa - 7 @ 8:50 -- middle 4 at 7 mph (8:34)
Su - 7.9 @ 9:07 -- carleigh easy in frees. Last .75 in bare feet b/c getting blister between toes
Week - 46.9
Week comment: work hattoris for entire runs on Fr and Sa and much of runs earlier in week. The 6 per day on Mo - Th is a total guess. I think I ran every day but can't remember how much. 6 is close enough I guess. I ran faster than normal all week continuing to try and not be lazy and minimizing ground contact. A bit sore and took it easy in old shoes (frees) on Sunday.

racing season is over

2011-06-02T18:04:00.000-07:00

94 degrees yesterday and no chance of a decent race anytime soon, so I'll declare the sub-40 by 40 chase over.

I managed to run 39:35 at Pike's Peek downhill with a tailwind, so I guess I can declare victory on the sub-40 by 40? We'll have to put an asterisk.

I made another attempt on a loop course at the Manassas Airport 10k, but only ran 40:20. It was low 60s by the end and totally sunny, which is sadly way too warm for me. I also lost about 5 seconds when a volunteer sent me the wrong way right around mile 5. I was actually on schedule at mile 5 but gave up 20 seconds in the last mile. I ended up winning M40-44 despite being 39 because it was a tri club and they use your birthday at the end of the year. Finished 7th OA.

When I get a chance, I'll cut and paste my logs here. Suffice it to say that I've totally slacked off the last couple of weeks and only managed 32 miles last week.

week of 28 March

2011-04-04T17:17:00.000-07:00

Mo - treadmill easy 5.7 @ 9:39
Tu - threshold - 8.5 including 3 x 1600 w/500 rest in 6:20, 2:48, 6:31, 2:50, 6:20 (10k, 10M, 10k pace)
We - treadmill easy 6 @ 9:20
Th - rest
Fr - treadmill easy 5 @ 9:30 with 6 short "strides" (punch 10 mph on mill)
Sa - rest
Su - 0.9 wup, Cherry Blossom 10 miler in 1:06:17, 0.5 cooldown

Week - 36.6

Sharp taper this week out of Hudson's half marathon plan. I thought it worked very well. Got home at 12:30am on Fr and 11:30pm on Sat because of children's activities and got up at 4:50am on Sunday, so had a splitting headache all day Saturday and until right before the race (miracle of adrenaline). Legs felt good warming up before the race.

Cherry Blossom

2011-04-03T12:09:00.000-07:00

I had a pretty good race, but didn't get the desired PR (65:55/6:35 pace), so that ends my streak of 10M PRs at Cherry Blossom.

Basically I went out too fast and died. But I felt so good early on! 6:38, 6:30, 6:24, 13:05 (4&5), 6:34, 6:35, 6:40, 6:49, 6:58. 1:06:17, so missed it by 23 seconds. After mile 9, I was exactly on pace and only had to run one more 6:35 to PR, but I was headed in the wrong direction. I didn't feel like I was redlining, but I suddenly just didn't have any pop in my stride. I put in a surge after the mile marker, but looked at my garmin a minute later and was still only 6:45 pace. Knowing I wasn't going to make it, I probably backed off a hair in the last mile although keeping under 7 minutes was some motivation. I have to kick myself for that 6:24 2nd mile, but it certainly felt good at the time :-) A smarter race and I might have PR'd. Overall it was a good race though and I'm in near-PR shape, so I stand a good chance at getting the sub-40 10k I'm after.

week of 21 March

2011-03-30T16:31:00.000-07:00

Mo - 4 easy @10:00 on treadmill
Tu - 7.9 easy @ 8:49
We - 12 easy @ 9:48 on treadmill
Th - 6 easy @ 9:46 on treadmill
Fr - 9.4 @ 8:48 including 6 x 90sec hills (progressing 10k effort to probably 800m effort)
Sa - 6 easy @9:38 on treadmill 0:57:49 9:38
Su - 11.4 easy @ 8:54
Week - 56.8

Signed up for two more races:

Pike's Peek 10k - 17 April
Manassas Runway 10k - 7 May

Piece of Cake 10k - 41:01

2011-03-20T15:36:00.000-07:00

Elevation profile/Pace chart pretty much tell the story. I also started to dog it a bit as the HR graph reveals in the second half as I knew I didn't have a shot. Average pace was 6:36. I'll need 6:35 for 10 miles to PR at Cherry Blossom. Surprisingly, I'm going to say that's "not crazy." It's a flat course and I'm better at 10 miles than 10k. I find it easier to be sub-threshold and hang on the last few miles than continuously try to keep myself above threshold.

week of 14 March

2011-03-20T13:42:00.000-07:00

Mo - easy 6.00 0:58:00 9:40
Tue - easy 6.82 1:03:10. Aborted workout after 200 meters. Butt sore from last Friday workout and Sunday long run
Wed - easy 9.00 on treadmill 1:27:17 9:42
Th - easy 6.09 out and back 0:55:13 9:04 136 (68%)
Fr - easy 7.91 1:12:40 9:11. No workout. Not up to it and race on Sunday.
Sat - all day soccer event and race on Sunday made enough excuses
Sun - warmup 1.56 0:15:47 10:06, Piece of Cake 10k in 41:01 (hilly race), cooldown 0.76 0:07:25 9:43

This Week 44.45 6:40:33 9:01

week of 6 March

2011-03-13T17:01:00.000-07:00

Mo - tmill 6.00 0:57:00 9:30
Tu - track 8.98 1:10:47 7:53 - speed endurance 4 x 1600 @10k w/500 jog in 6:18 (3:09/3:09), 6:18 (3:09/3:09), 6:19 (3:07/3:12), 6:21 (3:09/3:12). jog ~3min
We - tmill easy 12.00 1:56:01 9:40
Th - tmill easy 6.00 0:58:20 9:43
Fr - track 8.89 1:08:53 7:45 - threshold 3 x 2400 @10-mile w/400m jog in 9:52, 9:45, 9:52 with rests of 2:21, 2:22. 9:50 = 6:35 pace. Last interval had start hard rate of 142 and max 180, so good recovery and pretty low hr. Didn't feel that hard.
Sa - tmill easy 6.00 0:56:50 9:28
Su - burke lake 3 lapper easy 13.68 2:01:36 8:53

This Week 61.55 9:09:27 8:56

Good week. First 60-mile week since November and the most mpw since last June. Track stuff indicates a decent shot at PRing at Cherry Blossom (65:55). Running a 10k on 20 March, but course looks like it will be hilly, so not sure sub-40 is possible there. Not enough 10ks around here!

Week of 28 Feb -- Disney sucks

2011-03-12T06:34:00.000-08:00

Mo - 6.20 on Disney concrete and brick
Tu - fartlek w/6x 2' faster than 10k w/2' rest. First 5 on cart path before Disney folk kicked me off 8.00 1:05:00 8:08
We - 10 .00 1:30:00 9:00
Th - 6.60 1:00:00 9:05
Fr -6.20 1:00:00 9:41
Sa - home mill 6.00 0:59:10 9:52
Su - mill 12.00 1:54:51 9:34
This Week 55.00 8:29:01 9:15

Went to a conference at a Disney hotel. Kicked me off the nice 2.5-mile golf cart path because they were "worried I'd be hit by a ball" at 6:30 in the morning when the grass was being mowed. Instead I weaved in and out between pool furniture and trying to avoid being run over by those small service trucks on the designated Disney path that's about a whole 0.5 miles long and covered in the hardest substance known -- disney concrete.

Had a terrible cold all week and legs were so beat up by the surface, so I just did 6 easy instead of the workout on Friday.

Forgot my garmin, so times are with my analog Seiko and distances are a guess.

Week of 21 January

2011-03-12T06:26:00.000-08:00

Mo - President's day. Easy 6 at Burke lake on day off
Tu - 9 on mill with hill reps, 6 x 2' @ 6 deg/8mph with 2' @ 6mph/0 deg rest
We - 12 easy on mill
Th - 6 easy on mill
Fr - 7.9 threshold outside: 2 wup, 4 in 7:14, 6:40, 6:49, 6:35 over hills, 1.9 cdn
Sa - 11.8 pretty easy at Burke Lake
Su - 6 easy on hotel mill
This Week - 58.73 8:57:10 9:09

Week of 14 February

2011-02-23T16:41:00.000-08:00

Mo - easy + Magill drills 4.25 0:41:36 9:47
Tu - track 8.23 - 200-400-800-200-400-800-400 @ 10k, w/400 rest
We - easy 9.88 1:27:01 8:49 142 (71%)
Th - TM Easy 6.00 0:58:30 9:45
Fr - easy 3.91 @ 9:29 -- found new trail, not really runnable
Sa - 0.7 wup, 10k race in 41:01 -- crazy windy (24 gusting to 43)
Su - TM Easy 6.00 @ 9:45
This Week 45.26 6:37:38 8:47

Tuesday's workout
200-400-800-200-400-800-400 @ 10k, w/400 rest
4:00/k would be 48/96/3:12

Started too slow, ended too fast
49, 101, 3:15, 47, 95, 3:09, 94
Rests between 2:07 and 2:13

Pretty windy, but felt pretty easy. Max HR was 176 (on last 800).

By George 10k

2011-02-19T07:18:00.000-08:00

http://www.runningfreeonline.com/Profile/Activity/ActivityId/483804/UserName/greg

41:00 for 10k this morning. The race was on Hains Point which is a peninsula separating the Potomac and Anacostia rivers, which is super flat and super fast... except when it's windy.

.. High Wind Warning remains in effect until 9 PM EST this
evening...
... Wind Advisory has expired...

The Wind Advisory is no longer in effect. A High Wind Warning
remains in effect until 9 PM EST this evening.

* Timing... 5 am to 9 PM... with the strongest winds between 10 am
and 5 PM.

* Winds... northwest 20 to 30 mph. Wind gusts up to 60 mph.

* Impacts... be prepared for power outages... and downed trees and
large branches. Ensure loose objects on your property are
secured or brought inside.

The wind was absurb. Double out and back course -- down Anacostia side, up Potomac side and back for 5k and do it again for 10k. I was running with these two girls and when we turned up the potomac side, it's like someone hit them in the stomach with a cannonball they shot back so fast. One time I was glad to have a few extra pounds. It was even worse the second time around. Laugh out loud wind guest ground you to a halt and you had to lean to the left just to stay upright.

Despite the 41:00, I think this was a pretty good race for me. I had more power in the last mile and ran a 20:24/20:36 splits (based on 5k turnaound cone). Splits were (in km)

Time Split time Distance Split pace Avg. HR
03:55 3:55 1.00 3:56 224 (112%)
07:55 3:59 2.00 4:00 237 (119%)
12:06 4:10 3.00 4:11 206 (103%)
16:00 3:54 4.00 3:54 181 (91%)
20:04 4:03 5.00 4:03 189 (95%)
24:04 4:00 6.00 4:00 185 (93%)
28:02 3:57 7.00 3:58 181 (91%)
32:19 4:17 8.00 4:17 181 (91%)
36:16 3:57 9.00 3:57 181 (90%)
40:29 4:12 10.00 4:12 181 (90%)
41:00 0:30 10.13 3:50 181 (91%)

HRM goofed up for the first few k, but you can see the wind after that 3:54/181 followed by 4:03/189. My HR was quite low for the end of a 10k (181 versus 188-190), so I may have dogged it a bit after I wasn't going to get sub-40. The good news is that my training seems to be going well. I honestly think if today were calm I'd have clicked off some pretty easy sub-4:00 k's in the beginning and made it at least very close.

week of 7 February

2011-02-19T07:13:00.000-08:00

10.00mi - 1.6hrs

38.69mi - 5.9hrs

Mo - 6 easy. 1 hill sprint and decided wasn't up to it
Tu - 8 on TM including 8 x 1' @ 8mph 6 deg grade with 1' rest
We - 10 easy
Th - rest forced by work
Fr - 8.5 on TM including 15' @ 6:58, 5' rest, 5' @ 6:31, 3' rest, 5' @ 6:31
Sa - 6 easy in afternoon b/c of swim meet
Su - 10 easy after swim meet

week of 31 January

2011-02-11T18:36:00.000-08:00

Mo - tm 6 @ 10:00
Tu - tm 8.5 fartlek including 15 x 1' @ 9.0 - 9.5 mph
We - outside! 9.93 @ 9:11
Th - tm 6 @ 9:40
Fr - tm threshold 10 @ 8:39
30' @ 6-6.6 mph (10: - 9:00), 15' @ 8.6 mph (6:58), 5' @ 6 mph (10:00), 15' @ 8.6 mph (6:58), 20+ @ 6 mph
Sa - tm 6 @ 9:28
Su - tm fartlek 12 @ 8:59 including 2 sets of of 5 x 1' @ 9mph (6:40) w/1' recovery, 1 set of 5 x 2' @ 9mph, 5' rest between all sets, then 5 x 20' at 10mph (6:00) with full recovery

Total: 58.4, 8h55', 9:10 avg

Lots of stuff going on at work. Diet suffering and putting on weight.

week of 24 January

2011-01-30T15:51:00.000-08:00

Mo - easy 5.30 0:52:00 9:49
Tu - 0 - didn't get any sleep
We - easy 12.00 1:51:33 9:18
Th - easy 6.00 0:56:46 9:28
Fr - threshold 8.20 1:08:10 8:19 - 4x7' w/ 3' on TM 6:58, 6:58, 6:53, 6:40
Sa - easy 6.00 0:56:31 9:25
Su - progression 10.03 1:21:45 8:09 - 20' hard end at end - 6:43 (7:01)/167, stopped at stop light, 1:42 (8:18), 7:12/171, 6:53/176

week 47.53 7:06:45

Everything on treadmill except Sunday. Not getting enough miles and gaining weight, but the sprinkling of quality might be paying off. Today's run went pretty well. The hard portion was very hilly and 2nd mile (7:12) was up a pretty steep hill but it was all somewhere between HM and marathon effort. Full splitsahol for today

Time Split time Distance Split pace Avg. HR Elev. chg.
0:09:19 9:19 1.00 9:20 172 (86%) 0
0:17:47 8:23 2.00 8:24 163 (82%) 0
0:26:39 8:36 3.00 8:37 156 (78%) +11
0:35:51 8:32 4.00 8:32 146 (73%) +39
0:43:49 7:58 5.00 7:58 148 (74%) -20
0:52:20 8:30 6.00 8:30 152 (76%) +25
0:57:41 5:21 6.63 8:30 143 (72%) -27
1:04:24 6:43 7.59 7:01 167 (83%) -9 -- steep rolling hills
Stopped at stop light
1:06:07 1:42 7.80 8:18 134 (67%) -23 -- jog before getting going again
1:13:20 7:12 8.80 7:13 171 (85%) +79 -- uphill with a couple descents
1:20:15 6:53 9.80 6:54 176 (88%) -17 -- rolling hills
1:22:45 2:30 10.03 10:30 160 (80%) -30

week of 17 January

2011-01-25T18:09:00.000-08:00

With cherry blossom about 10 weeks away, I started my first full week of Hudson's half marathon training. Basically the format is sunday long run, monday easy with short hill sprints, tue speed-endurance, wed med long run, th easy, fri threshold, sat easy.

Threshold tempos are 2.5h pace, 1.5hr pace (HM) for me, and 1hr pace (a little faster the 10M pace for me).

All runs on TM this week except Monday.

Mo - 6 easy w/ 4x8" hill sprints
Tu - 8 mi w/8x1' 10k-3k pace on sched. I did on TM with 8x1' at 9mph (6:40) with last three at 9.3 mph(6:27)
We - 10 easy
Th - 6 easy
Fr - Did 2 x 10' at 7:00 down to 6:40 I think with 5:00 rest.
Sa - 7 easy
Su - 10 w/ 10' near end at 6 deg and HR about 160bpm

Not going well this week. Big deadlines at work and I barely slept last night, so I bagged my run this morning.

I'm not religiously following the Hudson plans in the back of the book. I'm progressing the Su/Tu/Th runs as I feel I'm capable.

weeks of 3 and 10 January

2011-01-16T17:57:00.000-08:00

Figured out how to cut and paste from runsaturday so that the links actually work.

Started running more "quality." I don't think my new job's going to allow me to pile on the miles like last year and it's going to take something to PR this year.

All runs are easy above except

9 Jan - aborted workout. Planned 18 x 2' @ marathon to HMP w/1' recovery, but my hamstring tightened up (10k after affects still) and I only did 4 of them before finishing the run easy

11 Jan - Did 9 Jan's workout.

13 Jan - Structured fartlek with 25 x 45 sec/15 sec recovery at somewhere between marathon and 10k effort (who knows?).

16 Jan - fartlek. 10 x 45 sec @ 10k-3k (probably 10k to 5k pace actually). Complete rest. Did the 45 sec about every 5 minutes.

The 16 Jan run was straight from "Run Faster from the 5k to the Marathon" by Brad Hudson and Matt Fitzgerald. After lots of indecision, I decided to use their half marathon plan for Cherry Blossom. It's 16 weeks, but I'm coming in at week 6. It should be OK, I think, though as the first part is the introductory period and seems to assume pretty low mileage. The schedule from here looks like it's in the 50's and peaks in the 60s. Sun long run, easy run with some very short hill sprints (e.g., 8x10 sec) on Monday, workouts Tu and Fr (the usual), medium length easy run (like 10 miles) on Wed., and easy on Fr and Sat. I'm glad to have finally settled on a plan.

I probably won't do the marathon in May. Might as well save it for the fall when it will count for NYCM. By the way, I had the auto-qualifier time wrong -- it's 3:10:00 no 3:15:00! That's good though. I'm up for a challenge :-) If I want to weenie out though, they have a half time of 1:30:00, which would be way easier for me.

2011 Goals and rough plan

2011-01-12T04:12:00.000-08:00

2/19 - GW b'day 10k (maybe)
3/13 - St Patrick's Day 8k
4/2 - Cherry Blossom
5/17 - Pike's peak 10k
5/1 - toying with an idea of a marathon. There's a local one, but worried it will be too hot
11/?? - Fall marathon. NCR, Richmond?

Goals are

sub-40 10k by 40th b'day in June
PR at Cherry Blossom and keep streak going (1st 6 years of running April 10 milers: 1:24:49, 1:19:25, 1:09:49, 1:08:49, 1:06:43, 1:05:55).
run 40-year-old NYCM auto-qualifier (~~3:15:00~~ 3:10:00) in the fall

weeks of 20 and 27 December

2010-12-31T17:14:00.000-08:00

58.84mi - 8.9hrs

0.15mi - 0.0hrs

32.16mi - 4.4hrs

Highlight was New Year's Eve 10k. 41:08. 25th male. 11th in my age group 35-39 (would have been 4th in 30-34 or 40-44!). Hamstring got very tight and sore at 2 miles. Gutted it out trying to stay on pace -- 20:08 at the 5k turnaround -- lost 8 seconds in the next (uphill) mile and pretty much gave up, saving my hammy for another day. Split, HR data

Time Split time Distance Split pace Avg. HR
06:15 6:15 1.00 6:16 189 (95%) -- bad HR data, downhill mile. Marker was at 6:22
12:39 6:23 2.00 6:24 188 (94%)
19:07 6:27 3.00 6:28 188 (94%)
25:31 6:23 3.99 6:25 189 (94%)
32:11 6:40 4.99 6:40 185 (92%)
39:04 6:52 5.99 6:53 184 (92%) -- uphill (back up first mile)
41:07 2:03 6.30 6:35 187 (94%)

2010 stats

2010-12-31T05:16:00.000-08:00

2644 miles total, 7.24/day or 50.7 mpw on average.

By month:
254 - Jan
237 - Feb
283 - Mar
260 - Apr
239 - May
232 - Jun
241 - Jul
237 - Aug
40 - Sept - injured
175 - Oct
210 - Nov
235 - Dec

Hard to believe I ran 3180 in 2008.

Races:

3/14 - St. Patrick's Day 8k - 32:07
4/11 - Cherry Blossom 10 Mile Run - 65:55
4/25 - Pike's Peek 10k - 40:04a
5/16 - Carytown 10k - 40:21
7/17 - Rockville 8k - 33:21
11/20 - Cranberry Crawl 10k - 40:43
12/31 - Ring in Hope 10k - 41:08

Correlating the race results with the mileage makes it pretty clear what's important. I thought I could make up for it with weight loss, but by the time my miles got back up, my weight had come up some as well.

(scale was broken mid-July to end of Aug)

I was injured in late 2009 and my weight came down as I was ramping up the mileage early in the year. In mid-April, I quit sugar after watching this video, and despite running less mileage with a new job, you can clearly see my weight nose dive. I had never been able to get under 160 before and now found myself around 155. I injured my foot/ankle at the end of Aug, but I was able to keep my weight under control with poolrunning or elliptical every day. Interestingly, it looks like my weight has been steadily climbing back up *after* I started running again. I haven't been quite as religious with the no sugar around the holidays, but the creep up started before then. Maybe I was already giving myself a sub-conscious break on the diet since I was running again. Whatever the reason, the trend is clearly in the wrong direction and I need to turn it back around somehow.

I can't get over the fact that I hurt myself right at the bottom of the curve, but before the weather turned and I had something to show for it. I ran a 65:55 10-miler in early April (6:35 pace). No doubt I would have smashed 40 in the 10k if I could have run a cool weather race at the end of August.

Now all I can do is try and string together a bunch of 250+ mile months and get the weight back down. I'm off to an inauspicious start with two no run days after I strained my right hamstring in a 41:08 10k effort on New Year's eve.

weeks of 6 and 13 December

2010-12-19T15:42:00.000-08:00

http://www.runningfreeonline.com/Profile/Months/UserName/greg has the details of my training.

Last couple of weeks were affected by a nasty cold and my son's Bar Mitvah. The week of 6 December was 47 miles in 6 runs with a 10.4-mile long run. The week of 13 December was 53 miles in 7 runs with a 13.6-mile long run on the treadmill.

week of 8, 15, 22, and 29 November

2010-12-05T22:29:00.000-08:00

I think I've set a PR for weeks behind on updating this blog. I know the world has been clamoring for an update!

week of 8 November

Mon - 7.81 1:06:52 8:34
Tue- 7.85 1:11:04 9:03
Wed - 8.66 1:09:44 8:03
- 6 x 1000m in 3:53, 3:54, 3:57, 3:56, 3:57, and 3:58 with 400m rests in ~2:20
Thu - 3.07 0:37:37 12:16 over Joshua Tree trail the added 24' on hotel treadmill (2.5)
Fri - 5.77 0:50:39 8:47
Sat - 8.07 1:09:34 8:37
Sun 4.41 0:40:53 9:17 - tweaked hamstring
Total: 48.14 7h10'

I traveled to California on Thursday and then back on Sunday, getting in what I could. I'm always sore and stiff when I run on travel and kinda strained my hamstring.

Ran on a nice trail (49 palms oasis trail when I was there). I believe the map said the hill it went over (twice) was ~400' (in 3/4-mile). At one point my HR was >150 and doing 15 min/mile.

week of 15 November

Monday 3.21/9:19 - Got home after midnight on Sunday from travel and slept in
Tuesday 3.10/9:45 - can't remember why so few mile -- hamstring still tweaked?
Wed - 7.86/8:38
Th - 6.91 -Magill's drilss
Fri - 3.21/8:40 - easy day before race
Sat - 1.37 @10:28 wup, 10k race 40:43
Sun - 4.09 @ 9:40
Total: 36.01 5:16:18

week of 22 November

Mon - 7.8 @ 9:57
Tue - 3.97 AM, 2.09 PM -- split up b/c up late Monday I think
Wed - 7.81 @ 9:27
Thu - 8.60 @ 9:32
Fri - 8.97 @ 9:43
Sat - MAF test 8.57 @ 8:42/136 - RHR 43
Sun - 9.05 @ 8:34/139 - RHR 44
Total: 56.91 8:52:49 9:22

Took it super easy working to get volume up and recover from 10k. Back to my low HR roots. If I get an injury, I'd like it to be an overuse injury. Buh-bump HR electrode cream arrived on Fr afternoon, so my HR reading should be reliable now in first mile. Also started taking RHR. Did MAF test on Saturday.

MAF test was 2-mile wup jog to track -- 10:00/126, 8:58/127 -- and

Split	AHR
7:53	141
8:06	141
8:22	141
8:18	142
8:25	141

week of 30 November

Mon - 7.8 @ 9:29/126 - RHR 44
Tue - 7.8 @ 9:48/125 - RHR 44
Wed - 6.4 @ 9:23/149 - treadmill 4 x 5' @ 6 deg/9:05 w/ 2' rest (0 deg/10:00), HR up to 172 (marathon effort) at end of last 5'
Thu - 7.8 @ 9:53/129 - RHR 50, from harder effort yesterday
Fri - 7.8 @ 9:34/134 - RHR 47, little sleep -- high RHR from lack of sleep or Wed effort?
Sat - 13.50 @ 8:47 144 -- 3 lake laps in 1:58:38 -- RHR 49, little sleep again
Sun - 8.96 @ 8:55/141 - 2 lake laps -- Garmin cheats me at lake. Calibrate bike measured at 4.58/lap. Decent sleep, RHR 45 (actually taken after driving kids around, but before run, so not really resting)
Toal: 60.19 9:21:49 9:20 136 (68%)

Got above 60 finally! Also longest run since 20 July.

40:43

2010-11-20T18:25:00.001-08:00

Time Split time Distance Split pace Avg. HR
06:24 6:24 1.00 6:25 183 (91%)
12:52 6:27 2.00 6:26 186 (93%)
19:21 6:29 3.00 6:30 186 (93%)
25:50 6:29 4.00 6:31 186 (93%)
32:22 6:31 5.00 6:31 186 (93%)
39:06 6:44 6.00 6:45 184 (92%)
40:43 1:36 6.24 6:36 185 (93%)

Perfect conditions, weather, and pancake flat course (there are tracks with more elevation change).

I couldn't generated any power. My HR was a couple of beats lower than in May, but I don't think I dogged it. I tried everything I could in the last mile. I felt like I was sprinting, but I was going slower.

Not sure how to fix that. I know I need to run more miles. I was consistently doing >60 in the spring. I've only cracked 50 once this fall. Injuries suck. Especially ones from meaningless races in August. Time is short on my 2010 goal. I still have 6 months to get the sub-40 by 40.

weeks of 25 October and 1 November - accidental new workout

2010-11-07T05:02:00.001-08:00

Week of 25 October

Mon - Magill's Drills 7.19 1:07:30 9:24
Pace includes walking in drills.

Tue - 4.20 0:38:15 9:07 138

Wed - 7.86 1:11:35 9:06

Thu- 8.37 1:09:25 8:17 157 (79%)
Did 10 x 400m at 10k pace (40:00=96 secs). I concentrated on counting my steps for the first five and about 40 for each 200m (=200 step/min at 96/lap). Times were 97, 97, 96, 93, and 95 for the first 5. It felt harder than 400m should though and, somewhat dejected, I thought I'd just run a relaxed 2x1mile at probably 7:00 pace or whatever felt right. Well, I looked at my watch at 100m, expecting to see 26, and saw 24, which was the 96/lap pace I had just been doing. I think the forced fast turnover made my relaxed turnover faster, so I kept with the 400s alternating relaxed and fast turnover, doing the the next 4 in 96, 94, 96, and 96. (lost count and only did 9 total).

Friday 5.99 0:57:01 9:31
At Disneyworld. It was totally flat but felt like 80 degrees and 100% humidity. I felt like crap.

Saturday
The park trumped running and took a zero.

Sunday Running: Easy 7.41 1:07:16 9:05
Two laps+ around Universal.

Week - 41.02 6:11:02 9:03
Another lousy low 40s week

week of 7 November

Mon PM - Treadmill 4.05 0:29:00 7:10 Got home at 1am from trip to Disney. Didn't get up monday AM, but ran in the afternoon.

Tue - AM 7.85 1:08:59 8:47
Tue PM - 2.20 0:20:56 9:31
Family still at Disney; first double in forever

Wed AM - 7.84 1:07:35 8:37
Wed PM - 2.08 0:20:00 9:37
Another double

Thu - 7.87 1:09:30 8:50
Fri - Magill's drills 7.64 1:12:08 9:27
Magill's drills on the turf field; Did 1 100m in 18 sec following just for fun;

Sat PM - 3.20 0:27:23 8:33
Took son to pool for swim meet. Got there at 6:50 am. Got home after 2pm. Had a blinding headache and laid down instead of running. Got out around 5pm and felt better after I ran three at a decent clip. Form felt like it clicked.

Sun - 10.15 1:20:36 7:56 164 Felt good last night and wanted to run around 8/mile today. Felt great and form felt right. At faster pace, cadence was ~185 without thinking about it. Did 2 laps in 69:47. Garmin says 9.00 miles for two laps (7:45), but the Garmin has a bit of a problem on the trail and I believe it is 9.14 (measured with a calibrated bike), which is 7:38 pace. Jogged another mile+ at ~10 min/mile.

Week - 52.9
First time above 50 since the week of 23 August before my injury.

uh oh -- weight creeping up

2010-10-27T19:09:00.000-07:00

I'm about 1.5 up and only 4 pounds less than when I ran 40:22 in warm conditions. The whole "I'll run less but weigh less" strategy is slowly going out the window. Must. Stop. Eating. Man I wish I'd run 5 seconds faster in April.

week of 17 October

2010-10-24T14:15:00.001-07:00

43.68mi - 6.3hrs

Not enough sleep on the 18th and slept in on the 19th. My foot is behind me I think because I had some groin pain that was worse :-) I think it's the after effect of a small pull/strain I got picking some of the kids stuff off the floor. Man, I feel old. Anyway, my hip flexors (psoas I think) were kind of sore after Thursday, so I took it really easy Friday morning. I think I was sore because I've changed my form with the quicker turnover. Sat was a really nice 10 miler around the lake and I explored a new trail a bit. That's the longest I've run since the injury. It was 8:32/mile and it felt good. Avg HR 147. I really felt like I had the correct, very slight forward lean. If had video tape of it, of course, I probably looked like hell. Sunday morning was a run around the lake with the weekend coffee crew.

I have thoughts of going to the track to see where I am, so expect an injury report soon. I might hold off a while though. I'm thinking of doing a 10k on 20 Nov, but if I can't run even 800s at 4'/k pace, then there's no point in signing up (might do the 5k instead).

week of 10 October

2010-10-19T17:01:00.000-07:00

Here's the week of 10 October cut and pasted from runsaturday.

42.16mi - 6.5hrs

Monday was a run in the neighborhood and Saturday was with friends around the lake and the rest were my standard 7.9 mile out and back that I've done about a million times. I did it as a run/walk just to be safe. I did about 3 1-minute walk breaks on Tues and then 7 breaks (one minute at the beginning of each mile) the rest of the week. My paces weren't too bad: 9:00 - 9:30. I've kept up the 180 steps/minute and have learned to run an easy pace with that stride. Feels right. I've also done lots of foam rollering, stretching, and icing. These seem to be coming along nicely.

I did a continuous run yesterday and actually ran 8:35 pace with an easy effort. I've done this route so many times I looked up my runs this year at roughly that pace.

23 Feb 2010, 1:06:38 (8:30), 37 deg, HRs: 166, 136, 142, 136, 148, 139, 146, 149, AHR: 142 (excluding 1st mile)
5 May 2010, 1:08:07 (8:39), 50 deg, HRs: 99, 135, 142, 137, 144, 137, 145, 142, AHR: 140
17 June 2010, 1:08:10 (8:39), 65 deg/65 dp, HRs: 154, 134, 142, 141, 148, 144, 146, 149, AHR: 143
18 Oct 2010, 1:07:30 (8:35), 46 deg, 147, 140, 142, 143, 145, 143, 144, 142, AHR: 143

I'm closer to the neighborhood than I'd expect. I ran what's probably my best race (40:21 in 65-69 degrees and fairly hilly) on 17 May. My AHRs were very even and this is a *very* hilly route. I wonder if my higher stride rate is letting me do better on the hills.

I need to get some miles in. I slept in today because I spent three hours doing homework with my son and then futzed on the computer, ending up going to bed at midnight. An off day a week isn't bad, but without being able to do doubles with my new work situation, getting to 60 mpw is going to require running every single day.

I've got my eye on a 10k on 20 Nov and 18 December. Course is super flat. It's not technically certified as a 10k, but it's two laps of a certified 5k course, so I guess I can count that. 20 Nov seems a little early for trying a 10k, but the December race was snowed out last year.

week of 3 October - 180 steps per minute

2010-10-10T19:11:00.000-07:00

Mo - Treadmill Run/Walk 6.50 @ 10:26
Tu - Easy/Moderate 6.10 @ 8:44 - first continuous run outside. A little enthusiastic. HRs were XX (bad data), 141, 141, 145, 149, 153, 150. Getting outside seems to be really important to getting running coordination back.
We - Easy 6.11 @ 9:34
Th Run/Walk 1.66 @ 15:06 -- ran less than a mile. Foot hurt and I walked home.
Fr Run/Walk 6.10 @ 9:25 -- Felt like my foot hurt less when I concentrated on increase my stride frequency
Sa - Moderate 6.17 @ 8:21 - Same route as Tue, Fri. Concentrated on turnover and ran faster than I probably should have. Felt good though. HRs were XX, 148, 138, 155, 155, 155. First mile pace was 9:05. Then 8:14, :17, :14, :06, :06, and :09.
Su - Run/Walk 6.21 @ 8:25 - same route. Not sure why 6.2 Fr/Sa and 6.1 on Tu/We. Did the 180 steps per minute thing again. Started off miles 2, 4, and 5 with a 1-minute walk. Still ran 8:25 pace. Splits were XXX/8:51, XXX/8:32 (walk 60'), 153/7:54(!), 151/8:36 (walked 60'), 8:32/152 (walked 60'), 154/8:13.
This Week - 38.84 @ 9:25

I experimented with running with a higher turnover, trying to get in 15-16 right footfalls every 10 seconds. It seemed to work well. My foot felt better, but it was hard to run slow enough for it to really be an easy run.

week of 27 September -- slow but still skinny

2010-10-03T18:10:00.000-07:00

I finally got out the door. Poolrunning lead to treadmill run/walking, which lead to 3 miles outside with 1 min walk between each mile.

My foot/ankle is doing OK. I feel it some, but not too much. I'm trying to be patient, just looking to improve each day and not send myself in the other direction. After my run today, I'm thinking getting under 40 this year probably isn't going to happen. I wasn't in nearly this bad a shape after the hip thing and it took me a good 3 months to get back in PR shape.

The one thing I have going for me is that I haven't put any of the weight back on. (If anything I've lost a pound.) As a result, it shouldn't take as much training to get sub-40 when I'm a good 8 pounds lighter.

Week of 27 Sept 10
Mo - poolrun 70'
Tu - TM run/walk 3 miles in 39'
We - TM run/walk 6 miles in 64' (10:36)
Th - TM run/walk 6 mile in 63' (10:33)
Fr - poolrun 70'
Sa - TM run/Walk 6.50 1:07:31 10:23
Su - Nbhrd run/walk 3.04 @ 9:32
This Week - 24.54 6:42:45 10:43 124

weeks of 13 and 20 September

2010-09-27T18:57:00.000-07:00

Took a lot of time to make sure I'm fully healed. I'm not fully healed. I had this 6 years ago and it didn't take nearly this long. Could it be that I'm closing in on 40?

Anyway, the last two weeks were.

week of 13 Sept

Mon - Rest. Took a few steps and realized weekend running was a mistake.
Tu - Elliptical 60'
We - Elliptical 60'
Th - Poolrunning 60'
Fr - Poolrunning 60'. 1/2/3/4/5/4/3/2/1 harder with equal rest
Sa - Elliptical 68'
Su - Elliptical 70'. 1/2/3/4/5/5/4/3/2/1 with equal rest

Week -- 6h25'

Mo - Poolrunning 75'. 1/2/3/4/5/5/4/3/2/1
Tu - Poolrunning 70'. ditto
We - same as Tues
Th - rest (work got in way)
Fr - Poolrunning 62'
Sa AM - treadmill run/walk 1.50 in 0:20:00 (13:20!). 5 walk/5 jog at 6.3/2.5' walk/5 jog/2.5 walk
Sa PM - treadmill run/walk 2.6 in 32' (12:18) with 19' run total
Su - treadmill run/walk 5.0 in 54:20 (10:52). Worked from 2' jog (6.0 mph)/1' brisk walk (3.6 mph) to 5' jog/1' walk.

Week -- 6h23' including 9.1 miles(!)

I poolran today (monday) and it felt fine the rest of the day, so it seems like alternating run/walk with poolrunning is sustainable. Hopefully I can increase the running while recovering.

I'm about ready to write off the rest of the year. I'm sure I'd have broken 40 this fall, which I waited through the stinking hot summer to do, so I'm kinda bummed. I've kept the weight off though. I saw 154 tonight, which is a full 10 pounds lighter than when I ran cherry blossom in 65:55, so IF I get my miles back up for a while, I shouldn't have a problem with sub-40. My goal was sub-40 by 40, so I have 8 or 9 months left. All the good 10ks are in the fall unfortunately. I also have schedule conflicts with the two best (vet day 10k and jingle all the way 10k) which are on the ultra fast (flat as a track) course on Hains Point.

Back to square one?

2010-09-15T17:35:00.000-07:00

I ran on Sunday and couldn't walk without a limp Monday. Ugh. The current plan is to pool run or elliptical until the end of Sept (or until I get impatient again). If I do an hour of exercise a day and keep my weight down for the next two weeks, and I'm all better on 1 October, I think two months of running will be enough to take a crack at the Jingle All the Way 10k in early/mid-Dec.

Man do you lose it quickly

2010-09-07T17:51:00.001-07:00

I did 4.7 on the treadmill today, mostly at 6 mph (10:00/mile) and 0 degrees with some at 9:40 at the end. I couldn't believe my HR was at 150 bpm at the end. Just a few weeks ago, I was doing ~8:50 at 135 in 75-degree weather. I haven't just been sitting on my duff either. Since the injury, my training has been.

We - off
Th -off
Fr - off
Sa - 50 min swimming
Su - 40 min treadmill (ill-advised)
Mo - 60 min swimming
Tu - 60 min elliptical
We - 60 min elliptical
Th - 60 min elliptical
Fr - 60 min elliptical

Apparently swimming and elliptical do about nothing for your running fitness. I'm not even sure I'm going to be able to run tomorrow. It's not better, but I think I'm at the point of just running through it. We'll see tomorrow. Any more time off and I won't be able to even take a reasonable crack at a 10k this fall. The good news is that my weight is still down. I ran 40:04 while at 161 doing ~65 mpw leading up. I think a month or two of 60mpw should get me there if I can ever get my mileage back up there.

Week of 30 Aug - injured

2010-09-05T19:20:00.001-07:00

Pretty, huh? In retrospect I shoulda just jogged the 10 miler on Sunday. I thought the only way I could end up not running my sub-40 this fall would be an injury. I don't need speed training, plyometrics, tempos, ... Just less weight and decent mileage. Well, I was absolutely total fine on Monday and did my regular 8. On Tuesday, I had a tightness behind my ankle, which I, from previous experience, knew was the location of my peroneal tendon. I thought it would loosen up. It stayed tight and got tighter, but I ran my 8 anyway (cue the "stupid, stupid, stupid" sound effect). I felt OK afterwards, but after getting to work, it tightened up and I limped my way in from the car.

I thought I'd be an adult and took 3 solid days off. Didn't even cross train. Lots of ice and ibuprofen and I had no problem walking on Thursday. I took Friday off because I thought I'd be extra cautious. I tried to run Saturday, but I could feel my tendon. It didn't hurt, but was a little uncomfortable and just the fact I could feel where my tendon was wasn't a good sign, so I stopped at 5 minutes and walked home. Later in the day I swam 1700m at the pool (~50 minutes).

This morning, I went back and looked at my log. Actually I googled "peroneal tendonitis elliptical" and the first hit was a coolrunning thread where I was the second responder. I wrote I had peroneal tendonitis (diagnosed by an orthopedist). I felt it more on the edge of my foot, but also behind my ankle. I got it after my first race (a 10 miler). I just looked back at my logs. I ran in pain for 4 days, then over the next 10 days I used the elliptical trainer on 7 of them and took 3 off days. Then I ran 10 of the next 12 days, noting foot pain. After that I stopped putting foot pain it in my log.

Geez, I ran on it for 10 days with some pain after two weeks of elliptical? I figured if I waited for no discomfort, I'd wait forever, so I gave it a gentle go today. I did 40 minutes on the treadmill. I could feel it, but it wasn't terrible. It grew some over time, but not horrific. After the run I immediately iced. I'm walking around fine tonight, so I think I'll try again tomorrow. Maybe I can get to 50 minutes without hurting the next day's run. There's always a balance with these things. If you want to be in shape X days from now, the best approach probably isn't to wait until you're fully recovered, but to come back running a little less and then work to full volume as you get better. That's how I'm rationalizing it anyway. Look forward to another "stupid, stupid, stupid" post soon.

week of 23 August -- Annapolis 10 miler training run

2010-08-29T11:21:00.001-07:00

Only one week since my last post. Here was this week. No travel, so no missed days. I still need to figure out a way to get more miles in during the week though.

Mon-Fri was 8.6/9:17/132, 7.9/8:51/136, 7.9/8:57/136, 7.9/8:55/138, 8.6/8:48/136

The weather was awesome during the week and I got to run with temps in the low 60's. I got out late and ran in the blazing sun on saturday in about 80 degrees

Sa - 7.9/8:50/151. Harder than I wanted to run.

Sunday was the annapolis 10 miler. Ran a 1.7 mile/10:00/138 wup. I came up with my "plan" right before the gun went off. I'd start at whatever pace the people around me were running and then work my way to roughly marathon HR (usually at 172 mid-way in a marathon), maybe running the last mile fast if I felt like it. I was at 1:07:58 at the 9 mile mark and thought I could easily get under 1:15 if I picked it up, so I ran the last about as fast as I could and was surprised to see 1:15:03. Mile marker was off. Oh, well. (The mile markers were screwy the whole race. 1.1/8:44/162 cdn.

Here are the splits (garmin pace) and a comparison to 2008 (very similar weather) when I did the same sort of MP approach to the race.

-2008------- -2010--
7:46/156----7:48/155
7:29/165----7:24/165
7:40/169----7:19/168
7:59/169----7:22/170
8:00/170----7:45/171
8:07/170----7:46/172
8:08/171----7:31/172
7:56/170----7:35/173
7:41/169----7:26/174
7:52/173----6:42/187

Total for the week 61.1/8:44/143.

last 3 weeks - run on soft surfaces

2010-08-22T18:12:00.000-07:00

Vacation, travel, and sore legs have put a damper on the mileage.

Week 2 Aug, 44.9 miles -- 7.9, 7.9, 7.9, 3.1 (overslept), 7.9, 0 (travel for vacation), 10.2
Week 9 Aug, 52.5 miles -- 8, 7.4, 8, 8.3, 8, 0 (travel back from vacation), 12.7
Week 16 Aug, 49.1 miles -- 7.5, 5.5 (tired - on work travel), 0 (tired, sore), 7.9, 8.6 (lake route), 8.6 (lake route), 11 (treadmill)

Mileage isn't near what I'd like. I'm afraid that I've lost the advantage I've gained with the weight loss with the reduced mileage, but I think the scale still tips in my favor. My legs really got beat up the week of 9 August. We were on an island which was totally flat, but the bike paths and sidewalks I ran on were all concrete. It really does seem to make a difference. I ran in Burlington Mass on sidewalks on the 16th and still felt it. I thought it might be the surfaces and ran my old lake trail route on Friday and Saturday (about half street/sidewalk and half trail). My legs seemed to really respond. I'm going to try and get out a little earlier so I can manage the extra 7 minutes and run around the lake.

The 2 hour run took its toll as well. I don't think I can support long runs until I start finding the time for the medium long runs during the week or at least some double. With only 50 mpw, anything over about 12 is going to be tough to recover from.

July 2010

2010-07-31T18:26:00.000-07:00

I haven't posted since 7 July. Now that Mindi's posted, I have to or I'll feel like a *total* slacker.

I have a new job and not much time, so I'm keeping it simple. Alarm goes off at 5:15am and I run the same 7.9-mile route over hills. That includes Saturday since my kids have swim meets that require us to leave the house at 7:30 (last one this morning!). Sometimes I'll run on the treadmill if I dawdle on the weekend and it's too hot outside. On Sunday's I'll run farther, 10 to 14, but not too far as don't think the rest of the weekly mileage is enough to support more than that. Pretty simple.

I don't have the time to run the 2 miles I was running after work and I've been trying to figure out a way to sneak in 12 in a mid-week run. I have a good route to run to work, but no real option for getting home. I used to have a good bus option, but the only one I can find now would take 2 hours. (I'm only 12 miles away, but I have to take a bus in the wrong direction, get a train to head back the other way, and then take a bus for the last leg. Ah, mass transit.)

So here are the numbers:

Week of 5 July: 7.9, 7.9, 7.9, 4.0, 7.5 (treadmill), 7.5 (tm), 11.4 = 54 miles @ 9:11/140
Week of 12 July: 7.9, 7.9, 7.9, 8.2 (diff route), 7.9, 7.9, 2 wup/8k in 33:32/1 cdn, 6.5 (tm) = 54 @ 9:06/139
Week of 19 July: 7.9, 3.2 (overslept), 0 (worked to 11:30pm and had to be at work at 8am), 8.2, 8.2, 7.9, 12.0 (tm) = 47 @ 9:12/139
Week of 26 July: 7.9, 7.9, 7.9, 7.9, 7.9, 7.9, 13.3 = 60.5 @ 8:48/142

[Note: HRs a pretty screwy b/c it read more the 20bpm high for the first 15 minutes or so.]

I was really pleased with the 8k. It's run at 9pm in July, so it's generally hot and humid (and hilly to boot) and I am terrible in the heat. Last year was unusually cool with a starting temp of 69 and finishing temp of 64 and I ran 33:47. This year I ran 33:32 when the temp was a steady 84 degrees. 15 seconds and 15 degrees faster. Not bad. (For some reason, I thought it was 1:15 faster until I double-checked my results. Another reason not to blog.) I was going to be pleased with under 35 given the weather.

traveling = eating

2010-07-07T19:29:00.000-07:00

Wow, I've been neglecting this.

Week of 21 June

Sick and ran an ill-advised 2 miles on Monday am. Had 100.5 fever on Monday night and took Tues and Wed off. Ended up with 36 for the week.

Week of 28 June

Was in livermore, ca for work. I thought my running would suffer, but managed to get it all in by getting up at 04:20. Ran in some pretty vineyard country and got chased by a Rottweiler. 62 miles for the week.

When I got back, I found I gained a pound or two. Not bad for 6 days. I guess eating the complimentary eggs and bacon every morning along with restaurant food for lunch and dinner (like Mexican and BBQ) can help pack on the pounds.

I've only been doing easy running. It's all the complication I can handle at the moment and the heat isn't helping either. It's been over 100 the last couple of days and the overnight low tonight is 79 degrees. Yikes.

Time to sleep...

job, sugar, and blog-loafing

2010-06-14T18:47:00.000-07:00

I'm horribly behind on this blog. My last post was 23 May, which not coincidentally, is the day before I started a new job. What's happened running-wise since then? Not as much as I'd like, but I've managed to lose some weight.

I watched Sugar: The bitter truth sometime in mid-April and I've gone from 164->157 after cutting out sugar. I wasn't drinking sodas or anything but what I've cut out seems to have made a huge difference. I've lost seven pounds despite reduced new-job running mileage.

On that, I'm having trouble keeping up here, but I just synced with my log at runsaturday.com. The weeks of 17 May, 24 May, 31 May, and 6 May totaled 51, 44, 59, and 62 miles. Way down from the mid- to upper-60s I was getting in March and April. The big difference is the lack or time for doubles. I was stealing 6-8 miles a week that way. If I can figure a way to get my mileage back up and keep my weight down, I should be flying.

5k with the kids

2010-05-22T14:34:00.000-07:00

GotR race is tomorrow, but baby girl can't go, so we did a different 5k today.

Very easy logistics. Next to a commuter lot, so lots of parking close to the start. 9am start (I'd hate the extra temp if it were my race though!). 12 and under were free and they still got ridiculous schwag? The only downside was a long line to get t-shirts/chips. They inexplicably separated handing out bibs from chips and then had you single file in line to get you chip and t-shirt, so someone had to file through and find your chip. I've never seen that before. If they fix that, you could cruise up the this race at the last moment assured of plentiful, close parking. I'd do this again.

OK, now for the race!

Baby girl asked her (daddy) rabbit for 9:30s. We were moving along pretty good and I could hear her breathing. I kept asking if she wanted to slow down but she kept passing people. We finally started to slow down after the first mile. A bit later, we saw big brother who was on his way back telling us we had a long way to go. Thanks!

The early pace was a bit ambitious for her, but she held it together and didn't walk a step! She had plenty in the tank as she took off when she saw the finish about 1/4-mile a way. I started to follow and she said, "Dad, I have to beat you!" She finished a bit under 31:30, which is 3 minutes faster than in the fall. Big brother got in around mid 26:XX (forgot to stop his watch until 26:50), which is 6 minutes faster than the fall I think. He's getting to that age where he can push himself. When I saw him, he looked every bit like he'd run a hard 5k.

catching up - weeks of 3 and 10 May

2010-05-22T11:25:00.000-07:00

Week of 3 May

Mo - easy 7.9
Tu - easy 7.9; 2.6 jog pm treadmill
We - easy 7.9; 2.1 jog pm
Th - easy 7.9
Fr - drills 7.2; 2.1 jog pm
Sa - moderate 7.6
Su - easy 12.5
Total: 65.6

Week of 10 May (taper/10k race)
Mo - easy 7.9; 2.1 jog pm
Tu - easy 7.9
We - easy 7.9
Th - easy 7.9
Fr - easy 4.7
Sa - jog 2.1
Su - 10k in 40:22
Total: 46.6

Carytown 10k results

2010-05-17T10:28:00.000-07:00

Congratulations on finishing the Carytown 10K on May 16, 2010.
For your records, the weather at start time was mostly cloudy, 65 degrees F, 70% humidity, NE wind 3.5 mph.
There were 110 finishers in the Male 35 to 39 age group and 1528 finishers in the 10K Run Division.
Your overall finish place was 35, your age group finish place was 5 and your gender finish place was 32.
Your time was 40:21.68 giving you an overall pace of 6:30 per mile.
Your 4M split time was 25:55.09, Giving you a pace of 6:29 per mile, Overall place 38, Gender place 35
Your last 2.2 mile split time was 14:26.59, Giving you a pace of 6:32 per mile, Overall place 35, Gender place 32

The results email pretty much sums it up. It was 5+ degrees warmer than forecast and the expected dew point of 49 turned into 55, so it was more humid too. Checking weather underground, the 65 degrees turned into 69 by the end and although it might have been mostly cloudy at the start, the sun was definitely in the holes! So there's my excuse...

Although I ran 18 seconds slower that 3 weeks ago, I really thought this was a better race and I was in better shape. The weather made it much tougher and the course was also more difficult. I was really overheated when I finished and dumped a couple of cups of water on my head to cool down and get the sweat out of my eyes. I'm frankly surprised I ran as well as I did considering what heat normally does to me.

Splits were: 6:25, 6:28, 6:29 (5k at 20:06), 6:31, 6:28, 7:58 (6:34). I ran the first half just about perfect as the race was net uphill for the first half. I wanted to run a negative split, but it didn't quite happen. I feel like I gave it an honest effort.

I got to talk to Bill Rodgers before the race. He was walking around in seeming complete anonymity. I talked to him for probably 3 minutes and I don't think anybody around us knew who he was. He's just as nice as everyone says and seems genuinely interested in you when he talks to you. After he started the race everyone knew who he was and he had more folks around him after the race. I shook his hand again and exchanged a few words (he asked me my time, whether it was a PR, etc.). All in all a good day.

Carytown 10k here I come

2010-05-12T18:03:00.000-07:00

I'm driving to Richmond (~90 miles) for a faster course on Sunday rather than run the local Capital Hill classic (note the "Hill" in "Capital Hill"). I think I need help.

At 60 degrees, it's going to be marginal for my Scandinavian blood, but it's supposed to be very dry (dew pt 43). I'm down 2-3 pounds since my sub-40 attempt also, so that can't hurt. I figure this will be my last semi-legitimate chance this year unless we get some really freakishly good weather.

Week of 26 April

2010-05-03T12:04:00.000-07:00

Mo - 7.7/134/1:08:41
Tu - 7.9/129/1:09:22
We - 7.9/146/1:04:09 moderate AM; 2.1/18:39 PM
Th - 7.9/139/1:10:05 AM; 2.1/19:36 PM
Fr - 7.25/130/1:08:42 drills AM; 2.1/20:22 PM
Sa - 7.9/130/1:10:47 -- 75 deg humid
Su - 13.4/161/1:52:21 workout -- 75-80 deg & 70+ dew point!

Quality

Wed. Usual moderate run. Eased into it. This was easy end of moderate. Recovery from 10k
Sun. 2 mile wup. 3 x 1 mile @160 bpm (80%) w/5' jog rest, 5' jog rest, 1/2/3/5/4/4/3/2/1 @ 10k effort with half rest, 5' jog rest, 6 x 30'' fast relaxed/30'' jog rest. Crazy hot and humid. Started at 76 and rose over 80. Dew point was over 70. I didn't drink at all (haven't put fountains back yet) and was totally wiped. Way overdid it.

week of 19 April

2010-04-29T07:19:00.000-07:00

Mo - 7.9 in 73'

Tu - 7.9 in 71' -- wore Ronins, PF bothered me

We - 7.9 in 65' (moderate) AM; 2.1 in 20' PM

Th - 7.9 in 71'

Fr - 7.2 in 68' -- drills

Sa - 4.8 in 42'

Su - 1.1 in 11.5' wup; 10k race - 40:04

Total: 52.9 in 7.6 hrs

40:04 Pike's Peek

2010-04-25T08:45:00.000-07:00

Light rain off and on, temp 55 degrees, a very slight headwind (5 mph).

Everything was uneventful. I was lined up about 5 feet in front of the 7:00 pace sign next to a 52 year old woman (not name Joan Benoit) and another one in front. They kept begging a guy with two girls about 8 and 10 to move further back. He moved about 5 feet back. What's the matter with people?

Anyway, the "go" word comes and I scream out, probably too fast, as I see 5:59 on the garmin after it settle. Still there are a gazillion people passing me and even more as I back off. I can see a stream of probably 500 people in front of me. (I ended up 137 OA.) So I spend the race passing people until the 5th mile marker.

HR monitor is wild (showing 233) in the first mile and I'm ignoring it. This is a really downhill portion and I hit the first mile at 6:22. I hit the second mile at 6:20/185 bpm. That's like 10 mile heart rate. Maybe I'm taking it too easy? Is all the downhill in the beginning? I haven't run the course before. Next mile is 6:22/187. Ok, more like it. I hit 5k at 19:49, tying my (very soft) PR and have 11 seconds in the bank by my reckoning.

Things level off this mile and the split is 6:28/187. Uh oh, I gave back 2 seconds in mile 4. Now the work begins. Mile 5 is a long, long climb that you can from forever. I tell myself I have to get up this on pace. Mile 5 is 6:30/188. Good effort but gave back 4 seconds.

After hitting lap at the mile 5 marker, the garmin says 6:35 and I just can't seem to generate the power to make it go lower. This is also uphill. I quickly figure there's no way I'm going to make it and here's where I screw myself up. I start thinking about how much it hurts and start to back off, seeing 6:42 pace and figuring it's over. We crest the hill at ~5.8 and I can see the finish. Suddenly I can see the finish and start to wonder if I can make up 10+ seconds and I start flying. According the garmin I ran the last 0.2 at 5:44 pace. (Mile 6 is 6:40/186 with the 186 revealing how I totally wimped out.)

I could make out the clock when it said 39:51 and I kept sprinting in. Watch said 40:05. Chip time posted now says 40:04. Ugh, ugh, ugh. If I had hung tough and given myself a chance, I definitely could have made it. I don't think I can find another fast 10k before the weather turns, so I get to stew over this for 6 months. Great.

If there's a training lesson here, I do think my lack of fast running, hill sprints, etc. hurt me when trying to run fast and maybe those fast twitch fibers were there for me at the end when the others were worn out. I just never run that fast and maybe I don't have quite the power to get my 10k time in line with my 10 mile time. Really I think I just don't like pain!

rooting for accuweather

2010-04-24T11:58:00.000-07:00

Weather.com has little lighning bolts for my 10k tomorrow morning and accuweather has a magical break around race time where it's just cloudy. Come on accuweather! Temp 55 degs, which is nice. 95% humidity isn't so great. I'm terrible in any kind of "heat" or humidity whatsoever. This is right on the edge for me. It should be a "headwind," but it's supposed to be only 3 mph, so essentially calm.

I've tapered for this so I'm hoping not to waste it on a thunderstorm. I felt like I really hit everything almost perfect in the two weeks between races, recovering without losing too much. We'll see tomorrow.

week of 12 April

2010-04-19T17:53:00.001-07:00

Mo AM - 5.65 @ 9:23
Mo PM - 2.08 in 20:32
Tu - 7.86 @ 9:01
We AM - 7.85 @ 8:49
We PM - 2.00 @ 10:00 -- treadmill, alternate 4' @ 2.5 deg/1' @ 0 deg
Th AM - 7.87 @ 8:50
Th PM - 2.06 @ 9:40
Fr AM - 7.21 @ 9:20 -- drills
Fr PM - 1.96 @ 9:12
Sa - 8.04 1@ 8:56
Su - 12.21 @ 8:02 -- 12.2 w/ 8.2 moderate

This Week - 64.80 9:38:25 8:56

Kinda sore all week. I thought my energy was back on Wednesday but my legs had sore spots. Then I relapsed on Thursday and was fatigued until Sunday. I was still a bit heavy-legged on Sunday and took a couple of miles to warm up, but felt good. I'm quite sore on Monday night as I write this and skipped my PM run to use the foam roller, so I think I probably should have waited another day.

I'm not sure what to expect Sunday at the 10k. I'll probably lose some fitness with the easy runs and reduced miles, but I definitely won't break 40 if I don't recover. It's a point-to-point downhill course (-190 feet) with one left turn, so that should help as long as the wind isn't blowing the wrong way. I should also have lots of company at my pace. I'm also considering another 10k on 5/16 to have another chance to break 40 (if I don't) or to get a legit (unaided) 10k PR. 3 week in between should give me a chance to recover and get a little volume in.

(Couldn't resist checking the weather and it calls for a completely direct headwind of 7 mph.)

I love these shoes: Nike Free 3.0v2

2010-04-16T12:39:00.001-07:00

Now that I've expressed my undying love, I'm sure they'll be discontinued.

I run differently in these shoes. I thought I was running differently in them, but wasn't sure until I ran on the treadmill this week. It's a totally different stride than even in my racing flats. I feel like I plantar flex, searching for the ground like you do barefoot, and I can feel the cushioning under the middle of my foot as I land. Not even my feelmax uber-light shoes create this sensation. Unlike the feelmax shoes, I don't feel like I'm running in quicksand. I feel like I get more energy return and it's easier to run faster. (Or maybe this is just weak feet and sub-conscious cautiousness in the feelmax shoes.)

They also are apparently my PF cure. I stopped wearing them last week when I needed more toe box room (because of the bloody toe) and my PF was the worst it's been in this current round on Monday (after the Sunday race). I've been wearing these all week*. My PF was completely absent on Thursday's run and I only felt it very slightly today.

The big difference with these shoes and the 5.0s is the heel. My heel is barely higher than my mid-foot. I can feel the mid-foot cushioning compress when I land, which is totally different than what I'm used to. I'll be interested to see if the wear pattern reflects this. They also, of course, have the flexible Free sole. I believe being able to bend your toes when picking up your heel reduces the tension on you fascia. (By the way, you can actually feel your toes on the ground. The toe spring in most shoes prevents this.)

OK, that was a very poor bit of writing, but it will have to do as my love poem to the Nike Free 3.0. I just ordered another pair. Nike, please don't discontinue these shoes!

(* My toe is better and I (duh) figured out that if I completely loosen the laces at the bottom that the toe run isn't that bad and I don't have a problem.)

week of 4 April

2010-04-12T18:04:00.000-07:00

Mo AM - 8.37 1:13:52 8:49
Mo PM - 2.06 0:20:58 10:11
Tu - 7.85 1:02:18 7:56
We - 7.84 1:10:54 9:03
Th AM - 7.84 1:08:54 8:47
Th PM - 2.03 0:19:42 9:41
Fr - 7.34 1:08:57 9:24
Sa - 4.71 0:41:48 8:53
Su - Cherry Blossom 10 miler in 1:05:55; 0.19 @ 9:59 cdn (it all counts!)

Week - 58.43 8:15:11 8:29

Bloody toe on Monday was feeling better after wearing widest shoes (precisions) and completely loosening the laces. I also wore very casual shoes to work.

CB was great. My first race was GW parkway 10 miler in April 2005 and I've run CB every April since. My times have been 1:24:49, 1:19:49, 1:09:49, 1:08:49, 1:06:43, and 1:05:55.

I'm hoping to break 40 for 10k on April 25th. It won't be easy though. Runningforfitness.org's calculator gives me 39:57 based on a number of calculators. Given it's a downhill course (that I'll have to asterisk) and that I went out too fast at CB (my 5k split was 20:12.), I think I have a good shot.

	Predictions based on:						Average prediction (excluding Purdy)
Distance	Age grading	VO2 max	Riegel formula	Cameron formula	Purdy formula		Time	Min /mile

10 km

40:18

39:47

39:49

39:55

39:42

39:57

06:26

Cherry Blossom 10 miler: Damn you, Fenty!

2010-04-11T12:43:00.000-07:00

I ran good ol' CB this morning. My friend and I tried to get there a little later (so we don't stand around forever) and I *barely* made it. I got in the first corral just as they were marching forward with the plastic mesh separating the corrals. I was literally the last guy in. We stood there about 5 minutes and I thought this would be fun to try and get out at 6:40 (my goal pace) with not a step of warming up.

Turns out it was fine. I had to weave a bit, but nailed the first mile at 6:40 and it went by fast. Then I felt a little too good :-) Next was 6:28 and then 6:21. Yikes! HR was at 185 which is about what I expected. I could feel my threshold but felt like I was at it or just under, so I went with it, but backed off a hair. Next two were 6:34, and 6:32. I started to feel it at 5 and felt like things were going about right as I was really wanting to reach the 6 mile marker (my usual MO in a 10 miler). 6 mile split was 6:37.

Now on the old course you turned around for a gentle downhill on Rock Creek Parkway. On this one you had out to the no man's land where many a Marine Corps Marathon has gone to die. Mile 7 is 6:36 and I feel like a PR is assured. My legs are getting a bit rubbery, but after I round the end of Hains Point, what do I see?

ADRIAN FENTY! He ran 62:xx last year and I thought I had no shot, but he's right there in the next group ahead! He's not far off now! Can I PR and beat the Mayor in the same race? Well, I wussed out I'm afraid. I tried to reel him in slowly but it was going the other way and I never got closer. Still, I thought I might beat him on the chip if I could stay reasonably close since "his honor" starts right up front.

Mile 8 was 6:24, but it was short and I wasn't surprised to see 7:00 for mile 9 (6:42 pace for both). I never saw the Mayor again after he turned off Hains Point, but the time at mile 9 gave me some motivation. I realized I had a good shot at 1:05 if I just could run another at ~6:40 (which wouldn't be easy). The last mile is also the toughest with the only real uphill of the course (not much, but enough to notice on this pancake course). I saw the 800m to go mark on the ground and had already used 3:29 (7:00 pace). I can't be slowing this much? I wasn't. Last mile was 6:39 and I just made it -- 1:05:55.

Here's the killer. They just posted the results and Mr. Mayor's chip time was 1:05:53 and he finished one place ahead of me. Just two seconds!!!! Argghhhh!

Nevertheless, I'm super happy. I set a 48 second PR on essentially base training. I haven't done any intervals. I did a short tempo months ago and some really mild repeats. Other than that, the 8k is the only fast running I've done. My "workouts" are just some moderate (155-160) running every 3 or 4 days. I've done good volume and lots of runs, which has gotten my weight back down, but I've checked my records and my weight is the same as last year (164).

Full splitsahol below:

Time Split time Distance Split pace Avg. HR
0:06:40 6:40 1.01 6:37 186 (93%) -- HRM not working
0:13:09 6:28 2.03 6:19 185 (93%) -- HRM not working
0:19:30 6:21 3.06 6:13 184 (92%)
0:26:05 6:34 4.14 6:03 184 (92%)
0:32:38 6:32 5.16 6:26 185 (92%)
0:39:15 6:37 6.17 6:33 185 (92%)
0:45:51 6:36 7.17 6:37 184 (92%)
0:52:15 6:24 8.13 6:38 185 (92%)
0:59:15 7:00 9.18 6:44 184 (92%)
1:05:55 6:39 10.20 6:29 186 (93%)

Magill Drills

2010-04-09T10:56:00.001-07:00

http://runningtimes.com/Article.aspx?ArticleID=17578

When you see me say "drills" in my log, this is what I'm doing. Usually ~4.5 miles jog warmup, 4 strides, the drills in the video (with jog/stride/walk between like in the video) followed by 2-4 strides depending on how I feel and a jog of about 1.5 miles home.

I'm absolutely amazed at how much I speed up from the warmup strides after doing the first drill (usually "schoolyard skipping). Before the race Sunday I plan to warmup with 10-15 minutes jogging and a few strides and skipping.

PF or bloody toe

2010-04-07T06:14:00.000-07:00

Well, I ran today. I wore the widest shoes I own (Mizuno wave precisions) and loosened the laces as much as possible. On my toe I had a band-aid slathered in as much body glide as the law will allow. It actually went OK. I could obviously feel it with each step, but it wasn't too bad. The bad part is that I could feel the stiff shoes affecting my PF. It's not bad, but it's slowing my healing. Oh, well. I can't run in the other shoes right now (well, without some serious pain).

Bloody toe

2010-04-06T05:44:00.001-07:00

Toe hurt throughout the run as it has for over a week. This time I took off my shoe to find a bloody sock. Taking the bandaid off I saw that a pretty thick layer of skin about the size of a dime was flapping in the breeze with raw skin underneath. Ouch. I've had this before (although not this bad). It eventually goes away, but I'm not sure how exactly. I think my shoes are too narrow. Even the Mizunos with the wide toe box are a problem. Maybe I need a wide?

Stumbling upon Hadd?

2010-04-05T13:07:00.000-07:00

While running the other day, I remember the massive Hadd thread on letsrun.com and for some reason it struck me that my newfound moderate-every-third-day strategy might be similar to what Hadd described. Well it sure seems to be. Here's the schedule Hadd gave "Joe" for building his mileage

Joe was given schedules to show him how to best get from 50 mpw to 80 mpw.

Mon 60 mins easy 145 HR
Tue 75 mins easy 160HR
Wed Easy 45 mins 145 HR
Thu Easy 60 mins 150 HR
Fri 75 mins easy 160 HR
Sat Easy 45 mins 150 HR
Sun 90 mins easy 155 HR
Approx 60mpw

Mon 75 mins easy 145 HR
Tue 60 mins easy 155-160 HR
Wed 60 mins easy up to 150 HR
Thu 75 mins easy 145-150 HR
Fri 75 mins easy 160 HR
Sat 60 mins easy 145-150 HR
Sun 90 mins easy up to 150 HR
Approx 69mpw

Mon 60 mins jog easy 140-150 HR (or lower)
Tue 90 mins including 70 mins @ 160 HR
Wed 75 mins easy 140-150 HR (or lower)
Thu 75 mins 150-155 HR
Fri 90 mins including 70 mins @ 160 HR
Sat 75 mins easy 140-150 HR (or lower)
Sun 2 hrs easy 145-155 HR (but to include 60 mins @ 160)
Approx 80+mpw

That's pretty close to what I'm doing: jog, easy, moderate. I've even started doing (see last Saturday) warmup and cooldown on the longest run like his 2 hr easy day. Also the 80+ mpw adds up to 9.75 hours and mine has been right at 10 the last two weeks (guess Joe's faster than me!). One big difference is that I'm doing doubles and I'm a weany compared to Hadd's HRs. Here's last week in terms of time/avg heart rate

Mo - 74'/135; 20'/???

Tu - 70'/137; 19'/???

We - 64'/151; 20'/???

Th - 69'/143; 20'/???

Fr - 70'/136

Sa - 98'/153; 19'/???

Su - 63'/143

The AHR are probably often off though because the first 20' is gooned up before I break a sweat. Usually it's 10-20 bpm high, but sometimes it's way low. Still it's pretty indicative and good for relative comparisons. By the way, runsaturday has a nice calendar view that lets you toggle between time/distance, time/heart rate, etc.

week of 29 March

2010-04-04T14:02:00.000-07:00

Mon - AM: 7.87 @ 9:25; PM: 2.11 @ 9:21
Tue - AM: 7.84 @ 8:59; PM: 2.09 @ 9:17
Wed - AM: 7.84 @ 8:12; PM: 2.06 @ 9:38
Thu - AM: 7.86 @ 8:45; PM: 2.06 @ 9:53
Fri - AM: 7.36 @ 9:33 -- drills
Sat - AM: 12.25 @ 8:01; PM 2.06 @ 9:15;
Sun - 7.27 @ 8:45

Total: 68.7 @ 8:51; 10:08:18

According to Garmin that's 8,070 calories. I think I ate that in chocolate bunnies and peeps.

Nike Free 3.0v2's arrived on Friday and I couldn't resist a second test run on Sat to try them out. They feel good. Nike runs narrow, but I wear a half size bigger and it seems OK. They don't have quite as wide a "wheel base" in the heal as the 5.0s and feel a little unstable although they are much lighter and don't have that giant heel. I also did my 7+ on Sunday in them but imagined myself hurting myself a week before Cherry Blossom.

Everything things sorta holding together and I expect to get to the starting line OK. I'll probably double less this week or shorten my morning runs. I do plan to do drills on Saturday because it really seems to prime me for the next days run, but I might not do the full repertoire. Or maybe I should do them Friday? Eh, doesn't really matter. I'm kind of hedging on mileage this week. I probably won't take it super easy as Pike's Peak 10k on the 25th might be a good chance to break 40 if CB goes well. It's a cheater course though. You take one left and run downhill for a few metro stops and then take the train back. I've heard there are some ups and downs, but it drops 190 feet. Weather looking good for CB. High is only 63. Low is 49 and race is at 7:40am.

I've started using runsaturday.com for my runs. I really use SportTracks and then it has a plugin for (very) easily uploading your runs. The site is kind of hard to navigate, but the guy seems to be a hardcore geek and there are lots of features. He publishes all the data in a million ways and you can mashup data in a million ways apparently, but it's all kind of a hodgepodge. I'm "greg" at runsaturday.

Hobby jogger training

2010-04-02T12:02:00.000-07:00

I'm a hobby jogger. Nothing wrong with that except that I own lots of books and have spent way too much time thinking about how to run faster when the answer is simple to comprehend, but difficult to achieve: lose weight.

At 5'9.5'' and 163 lbs, I'm not that heavy by 2010 standards, but I could be much lighter and still healthy. As a freshman in college, I weighed 138 lbs at this height and when I took a fitness class that included a skinfold test, my body fat was 11%. I met Alan Webb once and we're just about the same height (I'm maybe 0.5'' taller) and I have a smaller frame, but he weighs 20 lbs less than me and could bench my weight 40 times while I can't do more than one pullup.

Pace is roughly linear with weight for small weight changes, so if you drop 1 or 2%, you can expect to run 1 or 2% faster. If you drop 10%, it might only be 7%, but you get the idea: there is very little you can do to improve your race times that's more effective than losing unneeded weight. Notice I said "unneeded weight." I'm talking about the ridiculousness of a middle-aged guy with a gut wondering why his lung-searing 10x800m interval sessions aren't propelling him to distance running greatness.

Of course you have to run also. When I weighed 138, I think I ran 1.5 miles during our Cooper test (12 minutes) at the beginning of that fitness class. Now, I would probably cover 2 miles in that test (according to McMillan my 32:07 8k is conveniently worth 12:00.2 for 2 miles). Of course, I ran that 1.5 miles while being utterly sedentary. When I started running at 33 years old and 187 pounds, I might have covered 1.2 miles in 12 minutes on a good day.

OK, so unless your already close to your ideal weight, the answer is to run as much as your schedule and body can tolerate and to lose weight. The first helps with the second, by the way. I had a coach last year and I really started to slow down after April when my mileage came down as we shifted focus to higher-quality, lower-quantity 10k training. Not coincidentally, my weight went up as well. I don't think it's easy for good runners to comprehend the tubby tendencies of the hobby jogger. We like to eat! I have a friend who's a very good runner who at over 6' weighs 150 lbs when at peak training and "ballooned" to 155 when a knee injury sidelined him completely for months. I think a lot of "talent" has to do with being skinny. Sure, the "talented" probably eat better on average, but they don't necessarily struggle with it. (I also know a former D1 runner who no longer runs and eats like you wouldn't believe, but is as thin as a rail.)

So, how to train? I could of course save a hell of a lot of time by just shoving less food in my mouth, but as millions of people already know, that's damn hard! Running 10 times a week seems easy by comparison. ( I'm hoping one day I can get both to happen at the same time.)

I think burning as many calories as you can is a good place to start. This means running lots of miles and not getting injured. How?

Doubling when you can is a good way to burn extra calories without much injury risk. (Cross-training would probably work, but I can't seem to fit that in my schedule while lacing up shoes and going out the door is pretty easy. ) As an added bonus, I don't snack between arriving at home and eating dinner if I'm running and showering.
Limiting off days. The effect of your heroic workout or long run will be negated if you add ounces the next day by eating and not running. Don't waste a perfectly good day.
Up the average intensity if you've hit the limit of your time budget, but try to do it in a way that doesn't reduce the calories you're burning by "wasting" days recovering. Right now, for me, this means moderate running (HR in the 150s) every third day or so.

week of 22 March

2010-03-28T12:57:00.000-07:00

Mon AM - Moderate 7.86 1:04:05 8:09
Mon PM - Recovery 2.06 0:19:48 9:36
Tu - Easy 7.87 1:10:18 8:56
We AM - Easy 7.85 1:09:21 8:50
We PM - Recovery 2.09 0:20:11 9:41
Th AM - Recovery 7.83 1:10:55 9:03
Th PM - Recovery 2.05 0:20:01 9:46
Fr AM - Drills 7.18 1:09:49 9:44
Fr PM - Recovery 2.08 0:19:03 9:10
Sa - Moderate 14.01 1:47:11 7:39
Su - Recovery 7.86 1:11:42 9:07

This Week - 68.74 10:02:24 8:46

Continued the PF battles this week. It doesn't hurt when I walk barefoot and it only bothers me for a few miles, so I think it's partly paranoia.

I played shoe roulette this week and remembered why I gave up on the Frees. I think they're great for PF as I can easily bend my toes, but the arch is very high and rigid and uncomfortably bashes against my arch. The Precisions feel like Army boots even though they're a lightweight trainer/marathon racer. Loosening the laces let me flex my foot more (picking up my heel) and seemed OK. Still I longed for my ronins and actually wore them on Sunday (even though I estimated they had >1100 miles on them). Anyway, I ordered a new pair of Ronins and found some Free 3.0's that I'd like to pull the trigger on, but couldn't quite spend the extra $$ after buying the Ronins.

The week went pretty well running-wise, getting in 4 doubles and almost 69 miles. I think I might have run Saturday a little too hard. It felt great and I ran ~160 bpm after the first couple of miles, which is well below my MP average (172), while running 7:3x over my usual hilly course. I was wiped out afterwards though like I used to be on a weekly basis when doing long runs. Sunday was a very long 8 miles. I jogged the whole way, but 138 bpm felt tough and I was very glad to be done.

week of 15 March

2010-03-23T08:29:00.000-07:00

Mo - 7.9 @ 9:09
Tu - 7.9 @ 9:15
We AM - 7.9 @ 9:15
We PM - 2.1 @ 9:33 (wore ronins)
Th AM - 8.2 @ 8:06 -- double out and back when I forgot my keys
Th PM - 2.1 @ 9:24 -- wore Frees
Fr AM - 7.2 @ 9:45 -- drills on high school turf (pace includes drills and walking in between)
Fr PM - 2.1 @ 9:17
Sa - 13.3 @ 9:04 -- ran w/ friend; slower than I'd have done alone, but maybe good for the weekend after a race
Su PM - 4.9 @ 9:00 -- about 70 degrees! All I could get with daughter's all-day soccer tournament

Total: 63.4

PF felt better and worse over the course of the week. I ditched my Ronin's which I'd say have about 1000 miles on them. The Frees seemed to help as they did before because my toes can bend easily, creating less tension on the bottom of my foot when I toe off. It's still up and down though.

By Thursday I was recovered enough from the 8k for a moderate run.

On Friday, I did all the Pete Magill drills (except the skip kicks) and was surprised I could to the the carioca drill. I tried the drills barefoot which felt great except a 35 degree sopping wet field is quite cold! I put my shoes back on halfway through.

8k pictures

2010-03-18T08:27:00.000-07:00

http://www.brightroom.com/view_user_event.asp?EVENTID=61503&BIB=3682&S=230&PWD=

Includes some action shots of me avoiding get "chicked" at the end. I gave up on catching a pack of guys on the final straightaway (green tights in the pictures), but when a "girl" came up next to me, that was too much! :-)

My form is so awful and this is probably the best form I've ever run with. I'm sitting in a bucket less than normal and it almost looks like running, but what's the deal with my splayed right hand swinging across my chest?

PF is doing much better. I was pain free in my feelmax shoes last night. A very slight bit of tugging today, but I think I'll be OK.

Plantar fasciitis Day 3

2010-03-16T10:03:00.001-07:00

I felt the ugly PF sensation on my Sunday PM run after the race, but stupidly did my 2 miles instead of turning around after the first step and bagging Monday.

I went out on Monday and felt it, but not as intensely -- I think because of heavier shoes -- and it didn't bother me after a mile, so I did my 8.

Today I felt it again and regretted running the last two times, but now what to do? I've only got about 6 weeks left to set some spring PRs and taking a week off will kill that and probably won't help much anyway, so I guess I'll just muddle through. I rolled my calf and stretched after the run and it felt much better. It's also can't be too bad as I don't get that first-step pain in the morning. Here's hoping it will just go away.

hip bursitis? plantar fasciitis?

2010-03-15T13:10:00.000-07:00

I (perhaps unwisely) did a shakeout 2 miles yesterday afternoon. I felt like I was banging on my right heel from the get go in my feelmax shoes, but I persisted. This morning I did 8 very easy and I don't think I really noticed it, but walking around today I can feel the tugging under my right foot. Uh oh. I'm not sure what I'll do tomorrow. I had a couple of PF scares that turned out to be nothing, so here's hoping this is more of the same.

My hip has continued to bother me. The pain is pretty local and right on the point of my hip. I've felt all along like it was "in there" and now I'm started to think it's just bursitis. Looking at drawings, it's in exactly the right place. It sounds like a cortisone shot is the real cure if that's the case. Not sure I want to go to the doc though. Maybe ice and vitamin I will get the inflammation down?

week of 8 March - Recovery / 8k race

2010-03-14T18:09:00.000-07:00

Mo - Easy 7.84 1:09:06 8:49
Tu AM - Moderate 8.02 1:03:21 7:54
Tu PM Recovery 2.70 0:25:00 9:16 -- hotel treadmill alternate 4' flat/2' @ 2.5 deg
We - Recovery 6.50 1:00:04 9:14 -- hotel treadmill alternate 4' flat/2' @ 2.5 deg
Th - Easy/Moderate 8.00 1:09:59 8:45 -- hotel treadmill alternate 4' flat/2' @ 2.5 deg
Fr - Easy 6.38 0:58:24 9:09
Sa - Drills 4.56 0:43:05 9:27
Su AM - 16:56 warmup, 8k race in 32:07, 7:37 cooldown
Su PM - Recovery 2.08 0:19:38 9:26

Week - 53.70 7:45:14 8:40

Had to travel for work which disrupted things and then I tapered Friday and Saturday for the race on Sunday.

32:07 8k

2010-03-14T10:14:00.000-07:00

Ran way better than I thought I would. I went out like a bat out of hell and it felt easy (Garmin said 6:04 pace) and I backed off when I saw >190 on the HRM which didn't match how I felt. Then I saw 238 bpm and knew it was screwed up. I hit the first mile marker at 6:29/189 (HR not right), I passed very fast female runner (low 18s for 5k) in the second mile -- 6:30/187, I concentrated on not gooning up the middle miles and ran 6:25 for the third mile. I hit the 5k split at 19:59 on my watch and thought I'd only have to drop 4 seconds in the last 2 miles. I thought I picked it up, but the next split was 6:30, so I needed to make up 9 seconds to get a PR. I gave it what I have, but realized I was probably come up short. A woman came up and passed on the last straightaway, but I came back even and sprinted in ahead of her. Last split was 6:12 (6:23 pace). Watch said 32:04 -- 9 seconds short of a PR. The results said 20:03/32:07 compared to 19:59/20:04 on my watch, so I think it didn't register me crossing the second mat at the start.

06:29 1.01 6:29 6:25 189 (94%) -- HRM messed up
12:59 2.03 6:30 6:22 187 (93%)
19:24 3.05 6:25 6:17 189 (95%)
25:53 4.06 6:30 6:26 189 (94%)
32:04 5.06 6:12 6:15 188 (94%) -- 6:23 pace

I felt like I had a spring in my step and my legs felt great even afterwards. I think the drills have helped with my form. My legs didn't give out, but I was sucking wind. My form got kind of off in miles 3 and 4 and I think I corrected it some in the last mile. I was starting to lean back and get my legs in front of me, I think.

Racing again

2010-03-08T12:43:00.000-08:00

I'm signed up for my usual St Patrick's Day 8k this Sunday and the Cherry Blossom ten miler on 11 April. Fenty has had some political troubles lately and I'm hoping it has affected his training. Given his 30:10 and 62:59 last year, that's the only way I have a chance.

week of 1 March

2010-03-07T19:13:00.000-08:00

Mo - 7.81 @ 8:53 easy
Tu AM 8.00 @ 8:11 - moderate, work route
Tu PM 2.08 @ 9:17 in feelmax
We AM 9.38 @ 9:02 easy
We PM 2.08 @ 9:06 in feelmax
Th AM 8.00 @ 9:08 - MAF test on treadmill (see below)
Th PM 2.31 @ 9:32
Fr - 7.16 @ 9:20 - included Pete Magill drills
Sa - 13.30 @ 8:15 - moderate, home hilly
Su - 7.33 @ 9:04 - jog; 153 (wrong), 130, 129, 134, 134, 140 (uphill), 137, 137

This Week: 67.46 9:55:55 8:50

Nice. 10 hours is what I'd like to shoot for.

Soleus on both legs was sore on Wed, Th, and Fr. Wasn't sure about the Pete Magill drills but I did them and was fine. I did just as in the video. I did about 4 miles jogging, 4 x 40y strides, then 40y skipping, 40y high skipping, 40y high knees, 40y butt kicks, 20y marches, 10y foot shuffles. I took off my shoes and did 4 x 40y strides on the astroturf after and that felt great. Jogged about 2 miles back for 7.16 total.

Did a MAF test on the 'mill on Thursday.

Time          Distance   Split pace   Avg. HR
0:04:49      0.48        10:02            125
0:09:45      1.00        9:29              132
0:14:19      1.50        9:08              135
0:18:43      2.00        8:49              137
0:27:42      3.05        8:33              142
0:35:59      4.00        8:44              143
0:44:49      5.00        8:50              142
0:53:43      6.00        8:54              142
1:02:51      7.00        9:07              142
1:07:50      7.50        9:58              137
1:13:04      8.00      10:30               133

It seems like the heat built on my me as I had a lot more drift than on my run in FL last week that was essentially the same heart rate. Still it's not a terrible place to start from.

week of 22 February

2010-03-06T17:10:00.000-08:00

Getting behind...

Mo - 7.85 @ 9:15
Tu - 7.83 @ 8:30
We - 7.85 @ 8:50 -- tortuous day travelling to FL (wx in ATL)
Th - 8.00 @ 8:19 -- flat course in Florida (28 degrees in FL?!)
Fr - 7.90 @ 8:56 -- tortuous day traveling back (25 mph winds, gusting to 50 @ DCA)
Sa AM - 5.11 @ 9:39 -- felt like crap, ran easy
Sa PM - 2.09 @ 9:32 -- feelmax shoes
Su - 12.19 @ 8:21 -- moderate, HRs in mid-150s

This Week: 58.83 @ 8:47

The word for the week is "hills." The snow drove me and every runner to the same road. All the 7.85-7.90 run are on the same route. The 12.19 route is the same with some (very hilly) additions. The weird thing is my knee started bothering me after running at 0 degrees on the treadmill for a couple of weeks. The steeper the hills, the better my knee feels. I didn't charge the hills, but I didn't shy away either, so I pushed my HR up a little on the uphills, and rested a bit on the downs.

This was the "no plan" plan and I liked it. If I felt good, I'd run faster (Tu/Th) and then run slowly until I felt better. The moderate run on Sunday just felt right. I'm not doing any "quality" and some might consider the moderate runs "junk" (not slow enough and not fast enough), but I can feel myself getting stronger. Running on the flat ground in Florida was fun. Splits were

Time Distance Split pace Avg. HR
0:09:01 1.00 9:01 160 (80%)
0:17:30 2.00 8:29 131 (65%)
0:25:48 3.00 8:19 135 (67%)
0:34:02 4.00 8:14 140 (70%)
0:42:13 5.00 8:11 141 (71%)
0:50:25 6.00 8:13 143 (71%)
0:58:32 6.99 8:09 142 (71%)
1:06:29 7.99 7:56 145 (72%)
1:06:32 8.00 9:16 126 (63%)

First is obviously a bogus HR. It was nice to see that 7:56 @ 145.

week of 15 February

2010-02-21T15:40:00.000-08:00

Mo AM - 7.94 @9:05
Tu AM - 8.00 @8:28 treadmill; progression: miles 5-7 @ 8:11/147, 7:53/153, 7:36/159
Tu PM - 1.78 @9:43 treadmill
We AM - 5.06 @10:22/127; very tired, jogged and cut short; snow in nbhr was tedious; affected by the tiny big of fast stuff on Tuesday?
Th AM - 8.00 @9:07
Th PM - 2.01 @11:06 in feelmax, tedious snow-dodging
Fr AM - 7.00 @9:20 treadmill
Sa AM - 7.93 @8:43/154 outside hilly, felt good, ran harder than planned
Sa PM - 2.04 @9:51 in feelmax; able to run in street more
Su AM - 10.42 @9:04; ran with friends

Total: 60.18 in 9:14:30, 9:13 pace, 10 runs

Felt bad last week and recovered this week. I might have had a cold or maybe overdid it even with just the 2hr long run & 20' tempo. This week just easy running (and slower paced) with 3 faster miles (still below marathon effort). Might have been a coincidence but I felt bad the day after my tiny bit of faster running.

Feelmax shoes

2010-02-19T07:30:00.001-08:00

Took these for a 2-mile spin last night. I've been doing some barefoot running -- 20' in socks on the treadmill -- but wanted to take it outside. These are kind of the less dorky looking version of the vibram five fingers. It's definitely totally different than running in my 7 oz Wave Ronins. The run sucked because I was going on and off the road trying not to get killed and trying to tip toe around cars and trash cans that blocked the sidewalk. I had a couple of unintentional strides when a car was coming and I need to get to a driveway to get off the road. My brain took over and the acceleration started with your hips and upper thighs rather than reaching out to lenghthen my stride. It's really quite different.

The bad news is that I got the wrong size. I measured my foot (damn European sizes) and got a 42 but needed a 43. It's OK for a few miles though. If I ever work up to anything long, I'll need a bigger pair to save my toenails.

When do you cut a run short?

2010-02-17T12:57:00.000-08:00

In the olden days, my answer would have involved arterial bleeding. This morning it was just because I felt "off" and the snowy obstacles made the run damn tedious. I cut my long run short on Sunday, too. What's the matter with me? I haven't slept well since last Wednesday, but that probably isn't it. Am I sick? Maybe. Or maybe I'm just not motivated. Blech.

week of 8 February

2010-02-14T17:27:00.000-08:00

Mon -easy 8.60 @ 8:43
Tues AM - easy 8.01 @ 8:45 including 10 x 60'' R w/3' rest-- 7.0 mph & 7deg
Tues PM - 2.14 @ 9:21 easy in feelmax shoes
Wed - easy 4.95 @ 9:05 easy including 6 strides
Th - easy 8.32 @ 8:25 including 6 strides
Fr - 7.00 @ 8:04, 20' E, 6 strides over 9', 20' T (up to 6:44/182, avg 6:50/176), 7.5' cdn
Sat - easy 6.84 @ 8:47. Cut back on pace at end to keep < 145
Sun - easy 8.00 @ 8:38. Tired again. Cut back and then quit. Plan was 2 hours.

Total: 53.9 miles in 7h45'

I had a little foray into Danielsim. I'm not sure if it was the training load (didn't seem like much) or my utter lack of sleep on Thursday night that screwed things up. Perhaps 20' T pace screwed me up? Tuesday seemed way too easy to follow with two easy day.

I did like the We/Sun big run schedule I had before, so I might go back to that with circuit training or hill drills on Friday.

My hip had a bit of a setback with this also. Nothing bad. I think cabin fever has made me impatient. Doing 60 miles a week with nothing over 10 miles and nothing hard was a neat trick which maybe I should continue. I'm undecided though. I'd like to do a long run of some kind (<= 2hrs) and something semi-fast.

week of 1 February

2010-02-07T13:26:00.000-08:00

Totals: 63.8 Mi, 9:39:29, 9:06/Mi in 9 runs
YTD runs: 52 runs in 38 days
(destroying 365 runs in 2010 pace -- might not be worth tracking)

Sa & Sun on the treadmill because of the snow. Had a bit of a cold since Thursday maybe.

I've been picking up the pace a little. I've been rereading Daniels Running Formula (DRF) and also some advice Nobby gave me on coolrunning. Maybe I run too slow most of the time. (Daniels's "E" pace for 49 VDOT (19:57 5k) is 8:32/miles). My overall pace this week was 9:06 but that was distorted by a 10:19 pace 7 miler in the snow on Monday and other snowy days. I had 4 runs (37 miles) under 9:00 pace. Keeping them at 8 miles (except the long run) doesn't present a problem recovering.

I did my first "long run" in a long time today. It was 2 hours and 13.65 miles. I wouldn't have called that a long run in the past, but it took 2 hours, so definitely long according to Dr. Daniels. Somebody running 6 minute miles would cover 20 miles. My pace was 8:48, but I spent 80% at 7.0 mph (8:34/mile). The overall lower pace was from a gradual buildup from 10:00/mile over the first 20 minutes or so. My HR at 8:34 was 138 at the beginning, mostly at about 143-145 bpm and rose to 150 in the last 10 minutes or so. Not bad. I thought it was interesting that I went from 138 to 145 when playing with the treadmill between 7.0 and 7.1 mph. It's like my economy went to hell when I crossed 8:30 per mile.

I'm getting anxious to do some "quality" and have the reading bug again which is good. My plan is to run a 5k this Sunday, an 8k four weeks later, and a 10-miler 4 weeks after that. I've toyed with the idea of a marathon in May, but I'll see how my hip and the early races go. There are two local marathons on May 2 and both offer a half. The half for one (the preferred one) fills up quickly, so I might need to decide fairly soon. It's a really nice course for the half. The second half of that marathon is an absolute b*tch though.

DRF has a "gold elite" plan among its "fitness plans" (not race specific) that looks kind of interesting. I don't pretend to be elite, but the time (8-10 hours/wk) is about what I'm doing now. It has a 120 minute run on Sundays and a couple of quality sessions a week (nothing crazy though). I could even use the gold "mileage" (time) and the intermediate or introductory workouts. I also have another book I ordered back in November that's finally shipped. It's the Lydiard book Nobby's been pimping on the message boards: "Healthy Intelligent Training: The Proven Principles of Arthur Lydiard" by Keith Livingston.

week of 25 January

2010-01-31T14:34:00.000-08:00

53.8 miles in 9 runs
YTD runs: 43 in 31 days

M - Fr - The usual with Mr. Tweaky (my knee) getting tweakier by the day.

Sa - Poor planning led to me missing my morning run and I took it as a sign just to give the knee a day off.

Su - 10 miles on the treadmill after an hour and a half of debating whether to run in the 6 inches of fresh snow. No knee tweaks at all until walking in the snow later. Doh!

magneto loop PR

2010-01-26T07:03:00.000-08:00

"A magneto loop is what Dave Gordon called any loop that you could do in your sleep. Everyone has them, everyone has a different name for them."

My 8.0 work route is my magneto loop and I just cruised today. I think I was motivated by being late, but I ran it at 8:12 pace. My avg HR wasn't crazy though -- 143 bpm . I even had a nice downhill mile in 7:37. Fun.

It feels like it's improved form that's helping me. I'm running taller, which tilts my pelvis back and gets it out of the way of my legs. I believe (hope, really) that I'm strengthening the right muscles just by consciously running this way. The barefoot thing might be contributing as well. I also have more snap in my legs, which I attribute to not doing any long runs. I'm inclined to just go on this way for a while and see where it goes.

week of 18 January

2010-01-24T12:21:00.000-08:00

Total: 61.9 in 11 runs
Year run total: 34 in 24 days

Over 60 miles and my longest run was 9.0. With 11 runs it feels like cheating.

On the barefoot experiment, it's not going well but not perfect. Mr. Tweaky (my knee) still likes to tweak, especially in the first few minutes. I have to work up very, very slowly to keep him at bay and slow down gradually as well. This isn't any different than outside in shoes.

I've really been concentrating on my form and it's forced me to pick up the pace (and effort) a little. It doesn't seem like I can't run as slowly when trying to run tall, make circles, etc.

I ran in Dayton on Thursday morning on a path cover in lots of black ice and a good bit of win. Very tedious.

8 miles and oatmeal

2010-01-20T07:09:00.000-08:00

I love a good rut. I probably ordered a "dress one side" from Juniors a couple hundred times in college ($2.63 for a hamburger, a giant mound of fries, and a coke -- refills $0.25 and $0.25 for a chocolate chip cookie).

The rut of the day is slightly healthier: 8 miles and oatmeal. I've run the same route at work 10 times in the last month and have worked my way down from 1:18 to 1:08 (admittedly at a higher heart rate) and it feels great. I get back, stretch, take a shower, and pop in the cafeteria for a cup of oatmeal. At $1.44, it brings me back to Junior's.

week of 11 January -- reached base camp

2010-01-18T08:25:00.000-08:00

Total: 57.3 Mi in 9 runs
YTD run total: 23 in 17 days

Feels like I've reached basecamp with 4 consecutive weeks in the 50s. My injury is improving so I'm getting some miles in while headed in the right direction.

I'm focusing a lot on form for the last couple of weeks. I try to think of just one cue at a time. One run I'll concentrate on "floppy feet" -- keeping my feet relaxed. On another, I'll think about "feet in a circle." The most important seems to RUN TALL.

My pace has been improving for the last few weeks.

The big bump in the middle is snow induced.

week of 4 January

2010-01-10T19:45:00.001-08:00

Mo - Rest
Tu - 5.40 on sidewalks 47:43 @ 8:50; threw some strides in
We - 9.39 on sidewalks 1:30:06 @ 9:36
Th AM 8.02 on sidewalks 1:17:23 @ 9:39
Th PM 2.11 on treadmill, 21:01 @ 9:58 -- 6' barefoot (socks)
Fr AM 8.02 on sidewalks 1:25:15 @ 10:38 -- ran in about 1'' of fresh snow. great run
Fr PM 2.25 on treadmill 22:00 @ 9:47 -- 10' barefoot
Sa AM 7.50 on sidewalks, trail, and bikepath 1:15:58 @ 10:08 -- still about 1'' of snow
Sa PM 2.06 on treadmill 20:00 @ 9:43 -- all barefoot
Su AM 9.07 on trail 1:22:54 @ 9:09 -- good bit of snow and snow-covered iced
Su PM 2.08 on treadmill 20:00 @ 9:37 -- barefoot

10 runs, 55.89 miles 9:02:20 @ 9:42
56' barefoot
Runs in 2010: 14 (in 10 days -- puttin' a hurtin' on the 365 goal)

Did the barefoot expirment. It went very well. I felt much more confident in my knee barefoot that with shoes (especially on the treadmill). No pain at all (very unusual for a run) Th and Fr. I had one twinge on each of the Sa and Su runs. It seemed to happen when I started to drift on the belt and recentered myself.

Felt really good this week. It seems as if I've adjusted after 3 weeks of 50+. I'm still not better, but am headed that way.

6 minutes barefoot

2010-01-07T19:00:00.000-08:00

Parents gave me Born to Run for Christmas and I did a little barefoot running tonight. I'm trendy. Sue me.

I did 15' in my Frees on the treadmill and my knee was killing me. There's something about the absolute flatness and relentless steady pace that gets my knee in just the right position for pain. I generally lean forward and hold on to my back kick (I think I maintain contact a little longer and extend my hips but I probably just look goofy) when that happens and it seems to relieve it.

I tried kicking off my shoes and boy did it feel weird. I thought I could "feel" the road in my Frees. Not even close. The treadmill felt totally different. I could feel the sink of the deck when my foot landed. I had this sensation that it was inclined while I was running. It took a second to realize that it must be because my foot was no longer de-clined by my heel. My knee didn't hurt at all and I felt a little side-to-side bob in my form. I also had a barely audible slap with my right foot. It's the one that points out. The left one hits outer edge first and pronates like you see on the slo-mo movies, but I think the right one hits ball first and slaps the outer edge down. Anyway, it was just 6 minutes so hopefully I didn't hurt anything for the learning experience. If I'm not too sore tomorrow, I'll try 10' next time.

Why am I so sore?

2010-01-06T06:18:00.000-08:00

I didn't run at all on Monday and then only 5 miles at lunch Tuesday. (I had to get my cholesterol rechecked Tuesday morning because my muscle enzymes were high at my pre-Christmas check up and I was told to get it rechecked without any strenuous exercise for two days before.)

Imagine my surprise when I was incredibly sore on this morning's run. What the hell? I slogged through my 9.3 glad for it to be over. What happened? Here are my theories in order of decreasing likelihood.

My legs felt really strong and I felt great when I ran on Tuesday at lunch. It was only 5 miles and I went a little faster than my recent runs (8:51, 9:11, 8:31, 9:09, 8:35 splits) but with a few strides in there, but nothing crazy. Maybe I ran too hard on Tuesday and that's my problem.
I haven't done the foam roller for a couple of days. Tsk. Tsk. Need to get on the ball.
I didn't get much sleep. Had to stay up to watch GT punt the orange bowl and got to sleep after midnight. Followed by multiple dog-woke-me episodes before the 5:30 am alarm that said "runnin' time!" Still, I've had nice runs a near coma before.
I've always seemed to have trouble recovering from even the smallest thing. My coach would throw in something like 3 x 10'' stair bounds at the end of an easy run and I'd be sore the next day. Back in May she suggested I had my Vitamin D checked. I forgot to ask my doc at the physical but I finally remembered when I had my blood checked before Christmas. Came back at "20" (the didn't give units on the phone), which is low normal. Normal range is 20-100. (Don't you love how 20 is normal and 19 is not normal?) Anyway, doc say take 800 IUs/day. Maybe Vit D is part of my problem?
For another chemical possibility, what about this cholesterol medication I'm on? Isn't muscle soreness a side effect? (Which is I get these tests.) First I was on lipitor for a month (pre-running) and was immediately taken off that after my first blood test (liver function high). Then I was on zetia (not a statin), but that didn't do enough. Then I was on crestor (zetia + zocor). There was some flap in the news about crestor and now I'm on pravacol. I'm wondering if that has to do with me flunking the muscle enzyme test. I flunked in June as well, but was too lazy to get it rechecked becuase I'd done a pretty hard long run the day before and assumed that was it. This time though I did a super gentle 8 miler that morning. I used to do that all the time before these tests and not trip the meter. The only time I "failed" before was the day after a half marathon. Even if the pravacol is causing some damage, but not enough to be out of the normal range without the extra kick of running, then that's no good either right? If the latest bloodtest is high I'm think about getting off these things all together and asking the doc for a chance to be a good boy and see if a strict diet can't get me low enough. Frankly I doubt it as I maxed out at 296 total cholesterol. (My dad hit 319!)

week of 28 December

2010-01-03T09:53:00.000-08:00

Mo - 4.87 treadmill 46:28 9:33
Tu - Rest; drove back from ATL
We AM - 10.33 work route 1:37:55 9:29
Th AM -6.00 Treadmill 57:20 9:33
Th PM 4.54 lake B lap 0:41:34 9:09; ran with friends
Fr - 7.86 new route with CCT 1:14:56 9:32
Sa 11:30 AM - 6.00 Treadmill 56:48 9:28
Sa PM - 2.50 Treadmill 24:17 9:43
Su - 9.12 lake B two laps 1:21:44 8:58; ran with friends

This Week - 51.21 in 8 runs. 8:01:02 @ 9:24
Runs in 2010 - 4

I finished most of the runs (except those with friends) with some kind of pseudo fartlek for the last 0.5-1.0 miles. Threw some strides in, charged some hills, and picked up the pace. I wanted to finish the runs not feeling too tight. I continued to be religious in stretching after every run. I didn't used the foam roller and trigger points tools (like the ball on the glute) quite as much but I might have overdoing that before.

I tried some very steep (7 deg) treadmill stints and tweaked my knee a little. The hip seems to be improving day by day. My calf (the medial part just below where the calf gets bigger) was very tight at the start of my Sunday run. The calf seem to be coupled with my knee trouble although it might have just been a coincidence since my knee always bothers me at the beginning of a run.

The 24-minute run was interesting. I think I probably should have actually cut off at 20 minutes. For some reason there seems to be a big difference between 20 minutes and 30 minutes for me on a second run. Of course you have to wonder whether 20 is even worth it or if 30 would be OK if I did less in the morning. I think the 20' is worth something. The problem is the extra time just to get in the run (shower, stretch, etc.). One frivolous thing I do is use the garmin with HRM. Really, why can't I just hop on a treadmill without measuring everything.

2009 rambings

2009-12-30T17:07:00.001-08:00

1/25 - Carlsbad HM - 1:29:48
3/15 - St. Patrick's day 8k - 31:55
4/6 - Cherry Blossom 10M - 66:43
4/20 - Boston Marathon - 3:19:01
5/16 - Atoms 5k - 20:23
6/13 - Lawyers Have Heart 10k - 43:36
7/18 - Twilighter 8k - 33:47
9/27 - Dash for Dad 10k - 42:13
10/18 - Home Run 10k - 41:47

Things started out great with a sub-1:30 HM in January, then a 31:55 8k, and finally a 66:43 10 miler in April. The wheels were starting to come off then and I had a somewhat disappointing 3:19 at Boston (note that the 10-miler was my goal race, so I wasn't that disappointed). I took a very luxurious recovery time after Boston and then set my sights on a sub-40 10k for the fall, which I thought was doable based on my 10-mile time.

I picked up an injury at the beginning of July that I never quite shook. I ran my scheduled mileage up until November when I finally cried uncle and tried to heal. (Note that the November bar would be about twice as big if this were time instead of miles because of XT.)

What would I do differently? Well, instead of resting a lot I think I'd substitute a lot of jogging after Boston in my recovery. When I encounter my injury in July, I should have just taken a solid week off and done a lot more foam rollering than I did. Mainly I should listen to my body better. I also have to say that I'd have run more "junk" miles. I just think I thrive on mileage. Part of that is just weight management. I was probably ~4 lbs heavier in the fall, but I think it's more than that. There's also the fact that I just like to run.

Yearly mileage totals and races since I started running for good on 2 Jan 2005. Months are in parentheses.

2005 - 1224
10M - 1:24:49 (4), 20M - 3:06:27 (9), M - 4:49:21 (10), 10k - 50:17 (11), 5M - 38:56 (11)
2006 - 2589
M - 4:17:03 (3), 10M - 1:19:25 (4), M - 4:00:03 (5), HM - 1:40:08 (10), M - 3:56:14 (10), M - 3:43:16 (11), 5k - 21:23 (12)
2007 - 2640
5M - 34:20 (1), 1:09:49 (4), M - 3:24:15 (5), 5k - 20:32 (5), HM - 1:33:29 (9), M - 3:27:34 (10), 5k - 20:35 (12)
2008 - 3180
8k - 32:45 (3), 10M - 1:08:49 (4), M - 3:21:50 (5), 5k - 19:49 (5), M - 3:15:22 (11), 5k - 20:15 (12)
2009 - 2303 + 41h59' XT * HM - 1:29:48 (1), 8k - 31:55 (3), 10M - 1:06:43 (4), M - 3:19:01 (4), 10k - 41:47 (10)

I've also added a chart for my weight above. I gained weight all year. Lost a good bit in November (aided by stress and lunch time workouts) and then gained a lot of it back in December (aided by holiday candy). I'm hoping that recent point (first since getting back form Christmas) is just an outlier.

Goals for 2010? Who knows. I want to run more because I like running so that means listening to my body and not getting injured. I hope to set more PRs. I crossed a lot off what I thought were reasonable lifetime goals (sub-20 5k, BQ, sub-1:30 HM), but I still want to break 40 by 40, so that gives me 18 months. I don't have any 10ks picked out though and it will probably stay that way. I think this could be the year an ultra. I also think I should be doubling more -- gets in the mileage and doesn't tear you up.

Here are some concrete goals: 2800 miles, 365 runs, run a new distance, and PR at a distance I've run before.

week of 21 December

2009-12-29T18:44:00.000-08:00

Mo - "Rest" (drove to Atlanta for xmas)
Tu - 9.64, 1:34:41, 9:49
We - 10.00, 1:43:07, 10:19
Th am - 9.81, 1:33:48, 9:33
Th pm - 3.11, 32:20, 10:23
Fr - 3.22, 30:35, 9:30; Snuck in between unwrapping and lunch. Victory!
Sa - 8.75 1:21:50 9:21; hilly road. Felt faster today.
Su - 8.10, 1:20:00, 9:53; Time (and pace) a guess. Garmin out of juice and no watch.

Total - 52.65, 8:36:21, 9:48

Short, slow strides and picking it up -- At the end of all the runs I ran 3 or 4 strides. These were barely strides though. I just picked it up over 30 meters or so (sometimes longer). By mid-week that turned into running the last half-mile or so faster. I think this was good to get me out of the shuffling funk and I think had something to do with running faster on Saturday. I did notice that my shins were getting tight by the end of the week and I believe that was because of the strides. On Monday I didn't do any.

I'm curious to see how far I can get on slow running combined with strides and a sprinkling of fartlek. My guess is "pretty far."

My injury still lingers. My piriformis was considerably better but creeped back up when I stopped rolling my butt on the ball. I'm back on that and it's under control. The groin is the big trouble now. The knee is its usual self. I'm wondering if that has some structural problem that can only be overcome by a surgeon. I hope not.

I think I've made progress, but I realize that if I went back to the volumne and intensity that I had been doing I wouldn't be any better off, so am I better or just avoiding what hurts? In any case, I'm running now, which is good. The pain can linger if it wants as long as I'm not doing further damage.

Cherry Blossom 2010

2009-12-23T14:39:00.001-08:00

I was very happy to get in the Cherry Blossom 10 miler, which had a lottery for the first time this year. I've run an April ten miler every year since I started running in 2005 (GW parkway 10 miler in '05 and CB since), so it's been my annual fitness test. The results? 1:24:49, 1:19:25, 1:09:49, 1:08:49, and 1:06:43. Even getting below 70 minuts isn't going to be easy for me this year. The basic plan is to rebuild mileage and stay healthy.

week of 14 December

2009-12-17T09:09:00.000-08:00

Mo - 79' running (7.5 miles); 40' out and 39' back
Tu - 78' run 8-mile work loop
We - 76' run 8-mile work loop
Th - 76' run 8-mile work loop; just a little fatigued last mile
Fr - 51' run 5.3-mile work loop mid-day; tired. very easy. 3 x ~30m a little faster w/equal rest
Sa - 41' treadmill 4.0
Su - 26' treadmill 2.5

Total 7h08' with 43.3 miles

ART on Mon and Wed.

Discovered that if I swing my leg from 1:00 to 7:00 (on a clock face) at stop lights I can stretch my groin and piriformis and stop the painful, knee-tweaking transition from walking to running after I stop.

I sped up over Tu through Th over the same course without trying. I really didn't even look at my watch until I was done.

Interesting to see how fatigue accumulated over 4 days at the same distance. I cut back on the Friday to recover. Maybe I should have taken even more rest? I'm enjoying this feeling my way through things. On my run Friday, I thought about what the base of the training pyramid should be. Obviously there's easy mileage, but (now this sounds cliche) recovery and injury prevention (stretching, core strength) is below that -- can't run if you're hurt. On top of easy mileage I'd put drills and strides (and maybe hills -- could be considered core strength also). For a creaky old guy like me, it's important to get those legs used to turning over. Only after all of that I would just start to consider tempo pace and then faster stuff (e.g., 5k intervals).

I spent hours and hours (seriously) shoveling snow on Saturday and Sunday. My back hurt, my head hurt, and I didn't much feel like running plus I was afraid I'd mess myself up running with my sore back.

week of 7 December

2009-12-08T11:21:00.000-08:00

Mo - 40' run/walk am (125 AHR), 40' elliptical mid-day; 4' @ 5.5, 1' @ 3.0. The old knee problem is coming back. One hoped-for fringe benefit of this injury isn't coming to pass.

Tu - 40' run/walk am (129 AHR), 40' elliptical mid-day; 5.5 mph like monday but only ~5 x 1' walking.

We - 40' elliptical + 40' run/walk (129 AHR) am; 5.5 mph with ~4 x 1' walk breaks. Walks were faster. 3.9 mph

Th - 42' run (10:20) am, 39' elliptical mid-day

Fr -51' run (9:40 pace, 5.3-mile work loop) + 30' elliptical; ran outside and felt pretty good. elliptical'd immediately after running

Sa - 84' run; good old lake route for 8.5 miles. Minimal damage.

Su - 60' elliptical + 20' treadmill; 5.7 mph was ~137bpm

Total: 5h18' running (30.3 miles, 10:28 avg pace, 136 bpm AHR) + 4h09' elliptical (133 bpm AHR)

Notes

Since the 5k on Saturday, I've had a hamstring/adductor strain (kinda in between). It's more of a muscle strain and not the dull, deep ache along my inner thigh that I associate with the osteitis pubis. Starting Monday and definitely on Tuesday I had less of the tightness/pain between my abs and quad to the left of the pubic bone. Butt/hip pain is more confined. The pain seems to be retreating along the path it came in.

ART on Monday, Wednesday, and Friday.

I haven't mentioned it, but all the ellipticals have include 4-5 x 1' in reverse. This was pretty hard at first, but has become quite easy. Hopefully I've strengthened something that needed strengthening.

I've been doing lat pulls and pushups as well as brief static stretching after ellipticalling. I'm working my way up to 1 pullup! I started at 3-4 x 130# and did 9 x 130# on Monday. I upped the weight to 145 on Tuesday and did 5 x 145.

I'm pretty bummed by knee problem has come back. I think my knee might just be defective. My other thought is that maybe I need to work on massaging/stretching my quads. My trigger point stuff came on Tuesday. Not sure whether it's helpful or quackery. I'm leaning towards helpful, but the DVD tries its best to make it look like quackery.

stop sending me race pictures, please

2009-12-07T11:43:00.001-08:00

All the race photo holiday spam didn't bother me as much when I was running.

I kinda like this picture because I'm ahead of the guy in the Boston shirt. I actually ran this as a workout. No, I seriously did. (5 @ MP + alternate miles at 10M and MP.) Finished in 1:32 something. Ah, the old days.

week of 30 Nov

2009-12-03T16:53:00.000-08:00

361' elliptical + 75' stationary bike + 69' running = 8h25' total

Mo - 65' elliptical + 15' stationary bike; Had to get up to 77 rpm on elliptical to hit 140bpm. ART at lunchtime.

Tu - 55' elliptical + 10' run on tm @ 6mph + 15' bike; butt hurt badly on run, between ab and leg (left of pubic bone) hurt but didn't run down inner thigh (improvement?); Hit 156bpm at end of run. Ugh I'm out of shape (~30 bpm too high!); elliptical rpms back post-run routine from Pete MacGill's blog -- static stretching, Clif bar, and ice. Because of logistics, my clif bar and ice comes after a shower, so not within 15 minutes. I've did the lunge matrix probably 5 times and the myrtle girdle probably 3. I also had 3 ART sessions.

Saturday's business (5k, new dog, pick up basketball equipment, take daughter to music lessons, ...) sunk my plans for 10 hours.

I noticed a pattern over the week. My elliptical hr was better on Monday. I think the poolrunning was easy over the weekend and I was rested. My hr then degraded until Friday after I cut back on Th and improved again on Sunday after the light day on Saturday.

It's a serious bummer that my run/walk program is what I told my 11 year old boy to do when he wanted to practice for the 5k. One foot in front of the other...

one mile, slow

2009-12-01T19:55:00.000-08:00

55' elliptical
10' running at 6mph on treadmill
15' stationary bike

Butt still hurts like hell, but it isn't radiating down my inner thigh anymore, so improvement I guess. Saw the chiro yesterday. Her theory is that tight adductors are puling on my pelvis (pubic bone area) and causing the problem. Not having the adductors involved today might be a good sign. It's amazing how hard 10min/mi was. I've been XTing pretty seriously, but my heart rate was 156 bpm! I should be about 30 beats less at that pace. It's amazing how quickly you lose it. The good news is that I've kept my weight in check.

last three weeks

2009-11-29T19:11:00.000-08:00

week of 9 November - 4h20' (no running)

Mo - 30' stationary bike
Tu - 30' stationary bike
We - 30' stationary bike + general strength circuit; left my groin sore -- mistake
Th - 15' elliptical + 5' stationary bike (recovering from We)
Fr - rest (still recovering)
Sa - 2h'00' poolrunning; poolrunning is strange; wicked calf cramps off and on in last 30'
Su - 30' elliptical (limited time)

week of 16 November - 3h06' (ran 5 miles, 49')

Mo - 30' elliptical
Tu - 49' run (9:37); stressed out and needed run. Painful. Bad idea.
We - 45' elliptical; included 6 x 2' @80rpm, 2' @70rpm
Th - 60' elliptical; included 8 x 2' @80rpm, 2' @70rpm
Fr - 0; no time
Sa - 0; same as Fr
Su - 0; same as Fr

week of 23 November - 8h51' (no running)

Mo - 60'
Mo - 60' elliptical + 15' bike; steady ~75rpm
Tu - 36'47'' 3 mile run on grass with daughter at GotR; butt painful from start, groin joined in at 0.5 miles
We - 60' elliptical including 4x1' in reverse (10' in between); sore from run
Th - same on We; not sore
Fr - same as We
Sa 3pm - 81' poolrunning; life in way, late start and pool close before 2 hours
Su 10am - 81' poolrunning; planning 90, but right hip and legs got weak after 75' and I cut short

I've settled into a good rut. My goal is to get in 10 hours a week with poolrunning on the weekend when possible. I'm doing a 5k with my daughter on Saturday, so that's my first test. It's probably not wise to jump into 3 miles, but I have to run with my little girl. After that the plan is to sub running on a treadmill (maybe 15') for part of the elliptical time and see how that goes.

In addition to above I probably did the myrtle girdle and lunge matrix routines 5 times this week after work. I've also been doing static stretches after I exercise and 4-6 x 130# lat pull and 25 pushups immediately following exercise. I've also been icing frequently. You know that stuff your supposed to do.

please not Plantar Fasciitis, too

2009-11-27T10:13:00.000-08:00

Well, I've run 8 miles total since the MRI. I ran 5 miles out of frustration two week ago and then 3 miles @12:15 with my daughter for Girls on the Run. Even 3 miles in 36:47 on grass was painful. Ugh. I accepted that it's going to be a long run back.

It was somewhat liberating and I formed the seeds of a plan in my head. After a week of non-weight-bearing activity (bike and pool), I've been able to use the elliptical. The last three days, I fell into 60' elliptical + 15' bike followed by some static stretching. At night I do the Myrtle girtle and lunge matrix routines. I figured a long run of 2 hrs in the pool on the weekend and another 75' pool run and I could start to work up to the 10-11 hrs/week I think is magic for me.

Well, today on day 3 of the elliptical/bike program, I felt a sharp twinge in my left arch. Please, please don't let this be PF. I suffered 18 months of that before. I'm icing it as I write and am about to pop some Vitamin I. I'll poolrun for the next two days. I'm also going to start wearing my Nike Frees on the elliptical. Even my Wave Precisions which are light for a trainer are stiff enough to create a long lever arm and create stress across the bottom of my foot. I think the flexible Frees should help.

On the good news front, I've dropped a couple of pounds in the last few weeks.

week of 2 November -- osteitis pubis

2009-11-14T18:07:00.000-08:00

MPW 62 -- did 44 miles + 45' stationary bike

Monday, Nov 2

XT 45 min moderate including GS Circuit

45' elliptical + GS circuit. I assume the 45' means actual time on the elliptical, because this takes about 70' total.

Tuesday, Nov 3

7-8 mile easy run w/7-10x run up bleachers and 2 min @ 3k effort

Butt/hip/groin still hurts. Appt with orthopedist in the afternoon. Did 8.0 @ 9:09. Skipped the bleachers and 3k.

PM: Ortho write me a prescription for Relafen (NSAID) and an MRI to make sure it isn't a femoral stress fracture.

Wednesday, Nov 4

AM: 10-11 mile total moderate run including 30 min progression run. Start out @ marathon effort and finish the last 5 min slightly harder than 10k effort. Full recovery then 10 x 400m @ 3k effort w/1 min jog recoveries

Still have pain, but not quite as bad.

Progression went OK: 7:08/159 max, 6:57/169 max, 6:46/174 max, 3:18/ 175 max (800m), 4:52/181 max (1200m - 6:32 pace). I'm ~7:00 at below MP HR, but running faster is awkward. I don't seem to have another gear.

10x400 The first two 400s were 94 sec and I strained my right hamstring digging on the second. I just tried to run "fast" and relaxed after that. They were 96-97 each, but my butt grabbed me on number 7 and I stopped.

PM: 4 mile moderate including GS Circuit – run 30 sec strides @ 5k effort for all segments on circuit that state run xx

This was a real grit-your-teeth run. My left knee is now the most painful thing! It's very hard to start after stopping. It's quite painful if I try to support my weight on my left knee when it's at a certain angle (~160 deg). I can feel groin each footfall. I managed a speedy 11:03 per mile

I did the GS circuit at the playground and of course the cop rolls through the parking lot with his flash light while I'm doing squat thrusts. It's never when I'm doing pushups!

Thursday, Nov 5

5 mile jog

I tried to run with as little impact as possible. Knee stinks. Kills me after I have to stop at stop lights. 5.1 @ 10:05 pace.

Friday, Nov 6

8 mile moderate run including 7-10 x 45 sec hills @ 3k effort w/easy jog down rests

8.0. Forgot my garmin but same route as Tuesday. I'm guessing around 9:30 pace. Wasn't horrific, but the knee is bad and the hip/groin is still definitely bothering me.

Saturday, Nov 7

8-10 mile easy run w/8 strides

Got an MRI at 8:15. Ran on the treadmill b/c I was waiting for someone to drop my son off.

Things were going OK and then I thought the doorbell rang. Starting back up was brutal on the knee. My HR was way, way high for the pace. 8.0 @ 9:40. I slowed as my HR rose above 145. I was at 10:30 by the end. Usually I'm at 130 bpm at 9:30-9:45 pace. Not sure what's wrong.

Sunday, Nov 8 -time trial/HR max

14-16 mile total moderate run including 5 strides then 2400m time trial and HR max test. Please report your time for the 2400m. Start out relaxed and increase your pace 1-2 sec’s every other lap. Full recovery then 4 x 2 min @ 5k effort w/1 min jog rests. Full recovery then 3 x 100m cutdowns

Guess I'm hurt. Did 45' w/ 40' on the bike and maybe 5' on the elliptical (not a good idea)

week of 26 October

2009-11-01T18:23:00.000-08:00

MPW 61 -- did 60.8 + 90' elliptcal

Monday, Oct 26

rest

Flew to St Louis for 5 days of meetings. Ugh.

Tuesday, Oct 27

8-10 mile total moderate run including 10 strides

10.0 @ 8:41 on hotel treadmill.

Wednesday, Oct 28

10-12 mile total moderate run including 10 min @ LT effort. Full recovery then jello maker hills: 8 x 70 sec hills @ mile effort w/easy jog down rests

10.8 @ 8:52. 5 minutes into the LT, the circuit breaker tripped and 3 treadmills lost power (I didn't think it liked mine on 9 mph!). I got another one after ~5 minutes when somebody was finished, but did the next 5 minutes at 5 deg and a lower speed to avoid disabling the other 3 treadmills. Did the hills as 70' at 8.0 deg with equal rest.

PM: 30 min XT moderate

30' + gen strength circuit. I was able to do a pullup! I've been doing 4 x 150 lb on the lat pull and have worked my way up to a single pullup.

Thursday, Oct 29

5-6 mile easy run

6 @ 9:13 on treadmill.

Friday, Oct 30

10 mile easy run w/5-10x run up bleachers

10 @ 9:19 on treadmill. Did 5 "bleachers" of sort. ~15-20 secs on 10.0 deg incline

PM: 30 min XT moderate

Stopped at work gym on way home from airport (aren't I dedicated?). Did the GS circuit again w/ 26' on elliptical and 4' on stationary (elliptical occupied).

Saturday, Oct 31

7-9 mile easy run

8.6 @ 9:01 on my lake route. This was on the harder side of easy maybe (slow pace, but pretty tough route).

Sunday, Nov 1

15-16 miles total moderate including 2 x 15 min @ LT effort w/3 min jog rests. 5 min jog rest then 5-8 x 45 sec hills @ 3k effort w/1 min jog rests

My hip/butt/groin thing bothered me. Ran on muddy trails in a steady rain, so the pace was slow but the effort was reasonably LTish. My "hip" really grabbed me on the 1st of the hills and I decide to forego the rest. I'm thinking of seeing an orthopedist. This thing hasn't gotten better and looking at my log I've had this since the end of June -- 4 months!

PM: 30 min XT moderate

Drove to work gym on a Sunday (again, aren't I dedicated?) and did 30' on elliptical (no GS since did twice already)

week of 19 October

2009-11-01T18:22:00.000-08:00

MPW 58 -- did 57.7 + 60' elliptical

Monday, Oct 19

rest

Tuesday, Oct 20

6 mile easy run

6.0 @ 9:36. Caught my kids' cold. Didn't sleep much. I think the immunity hit from the 10k did me in.

Wednesday, Oct 21

8-10 mile easy run w/5-10x run up bleacher strairs

9.3 @ 9:22. Hardly slept at all. Amazing I got through this. No stairs really around work. Bounded up a couple of steep hills, but I was just lucky to make it through this.

PM: 30 min XT moderate

Being sick, I deferred this.

Thursday, Oct 22

8-10 mile easy run w/5 strides and 2 x 7 min @ HM effort w/1 min jog rests then 10 x 30 sec’s @ 3k effort w/30 sec jog rests then 2 x 7 min @ HM effort w/1 min jog rests

10.2 @ 7:59. Finally slept well. Felt much better.

2.0 to the track. 5 strides on the turf (50 yds each). I did these as 2x1600 w/200m rest since that was very close to the prescription. I did the 10x30 just by time. 1600s were 6:46/169bpm max, 6:39/171 max, 6:41/175, 6:41/176. This is consistent with HM heart rate (or even lower) and these felt pretty easy. Not sure why it's not consistent with my 10ks except maybe I'm hill-challenged (might come with my extra baggage around my waist).

PM, I did the deferred XT from yesterday. I mixed in the general strength circuit with ellptical. 10' elliptical, weights, 5' elliptical, weights, ...., 5' elliptical for 30' elliptical and 55' total time. Quite a workout.

Friday, Oct 23

6 mile easy run

6 @ 9:28

Saturday, Oct 24

8-10 mile moderate run including 5-8 strides

10.0 @ 8:35 over a hilly course. This was a pretty stout moderate run with avg HR splits of 139, 141, 151, 150, 153, 154, 156, 150, and 152

Sunday, Oct 25

14-16 mile total moderate run including 5 strides. Full recovery then 1,2,3,4,5,4,3,2,1 min hills @ 10k effort w/1-3 min jog rests.

Did as above except my hill is only 3 minutes long, so I tried to match the total with 1, 2, 6x3, 2, 1. Rest were roughly equal as I jogged to the bottom.

PM: 30 min XT moderate

Did 30' elliptical. I did at the rec center while my son was at swim team. I thought of squeezing in the GS circuit, but 1) not enough time 2) rec center is populated enough that jumping on and off machines isn't easy and 3) it was probably too much for today with 16 in the morning.

I was much about about doing the foam roller this week. My left quad is as hard as a rock compared to my right one for some reason. I think that might have something to do with my recurrent knee trouble.

Home Run 10k elevation profile

2009-10-19T11:22:00.001-07:00

Since GPS elevation stinks I used gmap-pedometer to get an elevation profile. Elevation is in meters (because the scale comes out goofy otherwise). This isn't perfect, but it's pretty close to right if you smooth out the noise. The stretch before the turnaround is the toughest, climbing 27 meters in about 800 meters (3.4% grade). That's sounds about right.

week of 12 October

2009-10-18T18:15:00.001-07:00

Here's the week. Disappointing race. Perfect weather for me, but I ran a 41:47.

training - week of 2009.10.12

MPW 42 -- did 43.1

Monday, Oct 12

rest

Tuesday, Oct 13

6-7 mile easy to moderate run including 10 strides @ 5k effort

7.2 @ 8:39

Wednesday, Oct 14

8-10 mile total moderate run including 10 x 1 min @ 5k effort w/1 min jog rests

10.0 @ 8:05.

Thursday, Oct 15

4 mile easy run

4 @ 8:50

Friday, Oct 16

4-5 mile easy run including 8 x 20 sec's @5k effort w/1 min jog rests

5.2 @ 8:42. Did GS circuit also.

Saturday, Oct 17

2-3 mile easy run including 8 x 20 sec's @5k effort w/1 min jog rests

3 @ 8:59

Sunday, Oct 18

AM: 10 miles total including 2 min @ LT effort, SNW and Home Run 10k or Rediscovery 10k.

2.5 warmup. 10k in 41:47. 1.9 cooldown.

The course is on some main roads and the footing is good. There are also very few turns -- pretty much just an out and back. The course has some significant climbs. If you believe my garmin, we gained 150ft from 1.75 miles to the 3.1 turnaround.

I felt like I gave it a good effort. 6:23/174 avg bpm, 6:29/184, 6:47/185 (big uphill), 6:29/185 (back down), 6:29/185, 6:39/185, 2:28/186 (0.36). Splits were Garmin. Garmin was 6:34 pace overall. Actual was 6:43, so add 9 secs to each. I'd expect the heart rates to be a little higher, but I ran an even effort and really felt like I had nothing left.

PM 3 mile easy run

3.0 @ 9:51.

my weight -- trending in the wrong direction

2009-10-16T17:35:00.001-07:00

I think it is no coincidence that my weight is up as my mileage is down.

week of 6 October

2009-10-13T17:25:00.001-07:00

MPW 59 -- 54 miles. Went to my 20th HS reunion this week. I hit the low end of the scheduled mileage on a couple of easy days because of time contraints.

Monday, Oct 5

rest

I had a work conflict on Tues AM, so I did 6.1 @ 9:06 on Mon PM. No bleacher, but used a steep hill.

Tuesday, Oct 6

6-8 mile moderate run on rolling hills including 5 x bound up bleacher stairs, jog down easy

Rest

Wednesday, Oct 7

10-12 mile total moderate run including 8 strides and 7-8x 3 min hills @ 10k effort (not harder)w/ 2 min jog rests. Finish run w/ 3 x 100m cutdowns

11.6 @ 8:40. Did 8x3' hills. Maybe easier than 10k effort? It's hard to tell. Hill was only 3 minutes, so I had to jog 3 minutes back down each time.

I did 30' XT in the PM because I didn't notice it wasn't on the schedule! A healthy effort.

Kept in the 150-155bpm range from 10' on. Did lat pulls because I knew I'm trying to work up to one chip up!

Thursday, Oct 8

5-6 mile easy run

6.1 @ 9:18. I did the GS routine in the PM (w/o the chin ups, of course).

Friday, Oct 9

8-10 mile moderate run on rolling hills including 5-8 x bound up bleacher stairs, jog down easy and run 1 min @ 3k effort

9.9 @ 8:35. Nice moderate run. Bleacher bounds were up a steep grass hill. 8:35 pace includes bounds. Pace was 8:18 for the middle 6 miles.

Saturday, Oct 10

7-9 mile easy run

7.1 @ 8:46. Wanted to do 9, but cut short due to time.

Sunday, Oct 11

13-14 mile moderate run including 5 mile progression run beginning at moderate hard effort for the first mile and increase your effort every mile so the last 1 mile is @ 10k effort. Finish w/5 strides

5-mile progression was on a one-mile gravel loop. The loop has a pretty steep climb (~40 feet on my garmin) in the first 0.25-mile before a nice downhill. Times were 7:56, 7:23, 7:07, 7:02, and 6:51. I felt like I couldn't go any faster on the last one, but my maxHR was only 182.

week of 28 Sept

2009-10-04T19:36:00.001-07:00

General Strength 1

Foam Roller Exercises 1-2 x this week

Weights – 1 x this week

-- I need to figure out what to do with this. The weights are too much to do before XT on my big days, but I can't get myself to go to the gym an extra day just for weights.

Core 100 1-2 x week – 100 total reps of ab/back exercises

-- I did the lunge matrix and myrtle routine several times this week, but I didn't get the core 100 done.

22 weeks to Goal Marathon

MPW 56 -- 55.4

Monday, Sept 28

Rest

Tuesday, Sept 29

6 mile easy run

7.0 @ 8:43

Wednesday. Sept 30

8-10 mile moderate run including 10 strides

10.00 in 1:25:01. Like the symmetry. This hilly 10-mile loop in 75' should be my gold standard of moderate runs I think.

PM: 30 min XT moderate

30' elliptical. I tried not to take it as easy as usual and stayed in 135-140 bpm instead on ~130.

Thursday, Oct 1

4-6 mile moderate run on rolling hills including 5 x bound up bleacher stairs, jog down easy

6.3 @ 10:03. Guess I missed the moderate! Seriously I was a little sore and did this pretty easy. The 10:03 includes the time doing the bleacher bounds though. I did the bounds on some very steep steps that are perfect for this.

Friday, Oct 2

8-10 mile moderate run including 5 strides and 3 x 2 min @ 3k effort w/2 min jog rests

Same loop as Wed in 54 more seconds. My butt was sore and I felt like I pulled it some on the second 3k effort.

PM: 30 min XT moderate

30' elliptical. More wimpy than Wednesday. low 130s. Felt a little fried.

Saturday, Oct 3

6-8 mile easy run

Kinda sore and tired, so very easy 6.1 @ 9:29.

Sunday, Oct 4

14-16 mile total moderate run including 10 x (1 min @ 3k effort w/15 sec jog rest then ½ mile @ HM effort then without rest run 30 sec's @ 3k effort w/30-60 sec jog rests between all reps). Finish run w/8 strides.

15.95 @ 7:56. Started off very tired and a little sore, thinking this wasn't going to turn out well, but hey, it was 49 degrees when I went out the door!

5.4 to the track, then did exactly as above. I did the 3k by time and feel and then noted a marker and did 2 laps for each 1/2 mile @ HM. The first was slow but the rest were pretty quick and even. My HRs were pretty low too. I'm surprised this was as easy as it was. 800m segments were 3:36/159 MHR, 3:23/168, 3:23/170, 3:21/174, 3:19/173, 3:23/172, 3:21/176, 3:21/178, 3:20/180, 3:20/180, 3:20/180. Oops, I did 11! I did the strides on the way back, but it was the same as usual. I get stiff/tight when jogging after a hard effort and then tweak my knee on the first stride. I loosened up and half-assed the rest.

I cover 8.98 in 60:09 miles in the workout portion (including HM, 3k, and rest portions) according to the Garmin, which is 6:42 pace. Not bad. It's also 3 sec/mile faster than my Garmin read for 10k last Sunday. This was a track and the race had hills, but still.

PM: 30 min XT moderate

I thought of several excuse for skipping this, but the truth is "DNS due to chafing."

week of 21 Sept

2009-09-27T08:32:00.001-07:00

MPW 32 -- 33.2

Monday, Sept 21

rest

Tuesday, Sept 22

7-8 mile moderate run including 10 min @ LT effort, 3 min recovery then 3x 400m @ 5k effort w/1min jog rests then 3x 1200m @ 10k goal pace, 2 min recovery between reps. Finish w/3 x 150m cutdowns

A little sticky and warmish, 67 and 90% humidity, so I wasn't expecting much, but it went well.

2.0 wup to track. 2400 in 9:57 (6:40 pace). 400m jog. 3x400 in 94 (6:18), 97(6:30 -- oops), 94 (6:18) w/ 200m jog. 3x1200 in 4:46 (6:24), 4:48 (6:26), 4:48 (6:26). I was already up to 7.9 miles (and this was supposed to be 7-8 miles?), so I did the 3x150 cutdowns on the way back as 3 x 30sec. Did 1.7 total back (walked the last 0.3) for 9.6 total.

Wednesday. Sept 23

5 mile easy run including 10 x 20 sec's @5k effort w/1 min jog rests

5.0 @ 8:49 as above

Thursday, Sept 24

4 mile easy run including 3 x 100m @ 10k goal pace w/1 min jog rests and 10 x 20 sec's @5k effort w/1 min jog rests

4 @ 9:06 as above

Friday, Sept 25

3 mile easy run including 3 x 100m @ 10k goal pace w/1 min jog rests and 7 x 20 sec's @5k effort w/1 min jog rests

3 @ 8:41 as above

Saturday, Sept 26

2 mile easy run including 5 x 100m @ 10k goal pace w/1 min jog rests and 4 x 20 sec's @5k effort w/1 min jog rests

2.15 @ 8:27. Very hard to squeeze that in 2 miles. Had 3 minute wup and 1 minute cdn and still over 2 miles.

Sunday, Sept 27

8-10 mile total run including 2 min @ LT effort, SNW and 10k race!

2.0 wup.

10k in 42:13. Ugh. Mile markers were screwed up as last year, so I went by Garmin.

6:28/179. Over the overpass and a little downhill (not as much as we went up). My heart rate is fine and I'm thinking "hell, I can do this." There aren't a lot of people in front of me.

6:34/184. This is a straight stretch of road with a constant gradual incline. I thought I was still in it. We turn offroad onto a bike path just before mile 3.

6:57/185. What the hell? The bike path gains a good bit of elevation via some rolling hills and is a bit twisty. When I see my split I think I just gave up.

6:43/184. I thought I picked it up, but I just must have settled in the effort. At the 5k split (I remember the marker on the map) I was ~20:50.

6:54/183. We rejoin the straight stretch of road and retrace our steps going down instead of up. I I've averaged higher hrs for half marathons, but I certainly didn't feel like I was jogging.

6:57/183, 1:36(6:17)/188. Just get home. I finished 17th out of like 600 (lots of walkers). A really slow race up front. I hang out long enough to find out they don't have 5 year age groups (I'd have been 2nd)

1.2 mile cdn.

I'm swearing off the Dash for Dad. Weather was much better than last year, but it was still 65 and 93% humidty (dew pt 63.0) at 8am. Any dew pt over 60 really hurts me. The course is also pretty tough for a 10k. I really wish I'd have switched to yesterday's race. It was about 10 degrees cooler (and drier) and the race is net downhill. The net downhill kept me from signing up as I couldn't in good conscious count it. You lose 100+ feet in the first 1.5 miles. Then you do an out and back on a rolling-but-not-terrible stretch.

week of 14 September

2009-09-20T18:58:00.001-07:00

Scheduled MPW 50

Did 49.5 + 30' elliptical

Monday, Sept 14

Rest

Tuesday, Sept 15

6-7 mile easy to moderate run including Antelope Circuit 1 x thru

7.02 @ 9:16 + antelope circuit. I did drill, jog and stride back

Wednesday. Sept 16

8-10 mile total moderate run 10 x 30 sec @ 3k effort w/30 sec jog rests. 5 min jog rest then 2 miles @ 10k goal pace. 5 min jog rest then 10 x 30 sec @ 3k effort w/30 sec jog rests.

9.6 @ 8:19. I was bummed by the return of heat and humidity for my workout day. It was 67 deg and 100% humidity, but this went great. The 2 "miles" @ 10k (3200m) were 6:30/171 and

6:31/181 max 184 bpm.

PM: 30 min XT moderate

In St Louis. 30' on elliptical + weights. I didn't like the precor elliptical. I maxed the resistance and still couldn't get above about 115 bpm at 180 strides/sec.

Thursday, Sept 17

4-5 mile easy run

5 @ 9:26 on the old hotel treadmill.

Friday, Sept 18

7-9 mile easy run w/10 strides @ 5k effort

8.7@9:14 around the lake with strides on the way back.

PM: 30 min XT moderate

I didn't get this done -- forgot to pack any clothes for work.

Saturday, Sept 19

6-7 mile easy run

7.1 @ 9:18 out and back on the road.

Sunday, Sept 20

10-12 mile moderate run including 10 min @ LT effort, 5 min recovery then 4 x 800m @ 5k effort w/2 min jog rests then 1 mile @ 10k goal pace w/2 min jog rest then 3 x 200m @ mile effort w/1 min jog rests. Finish w/5 strides

12.0 @ 8:10. I didn't get much sleep and slept in. Too bad because it was 51 degrees overnight! It still wasn't bad as the humidity was very low -- 54% -- but it was 68 degrees in the middle of my intervals and I was in full sun.

I jogged to the track and there was a soccer game going on and they put their bench on the brand new $400K track! I was really looking forward to my new flats on the new track. Too bad. I headed to the elementary school that has a crushed gravel loop in the field that's about 0.25 miles The surface is bumpy and loose in some places.

I used the laps as a guide for the workout and they ended up agreeing very well with the garmin. Still I think the garmin is probably 5 sec/mile generous, but then again the surface sucked. Anyway, here's how it went (garmin paces)

LT -- 9:54 @ 6:35/168 avg/175 max -- Not bad!

4x800 in 6:15, 6:17, 6:12, 6:16 -- last 800 was 178 bpm avg, 185 max

1 @ 10k in 6:28, 181 bpm avg, 187 max

3x200 @ mile -- just did 3x45s hard. garmin pace unreliable for this

I was very pleasantly surprised with this. My avg hr splits from the 10k in June were 176, 185, 185, 187, 187, 190, 194.

PM: 30 min XT moderate

didn't do

3 6 mi - 1:00:00	4 8.1 mi - 1:19:51	5 7.82 mi - 1:08:50	6 7.82 mi - 1:09:29	7 8.57 mi - 1:13:21	8 8 mi - 1:16:39	9 8.5 mi - 1:11:23	54.81mi - 8.3hrs
10 4.5 mi - 0:45:01	11 9.58 mi - 1:16:22	12 4.6 mi - 0:45:00	13 8.16 mi - 1:09:58	14 6.2 mi - 1:00:06	15 8.4 mi - 1:17:33	16 11.01 mi - 1:33:23	52.46mi - 7.7hrs