Christmas at Grandma's

 

We were in Utah to visit family and friends. This is a December 30 picture of my nieces and nephews at my parent's home.

Decent Run Over the Snow

OBJECTIVE
7 miles : no pace

ACHIEVED
5.24 miles : 46:00 = (8:47 min/mile)


12:46 PM 28° 69% 16 mph


I had very limited time today due to family commitments but was able to work in a pretty good run. Although shorter than I would have liked .... I felt pretty good. I think the biking and lifting yesterday must have "loosened" me up. My legs were markedly improved over how they felt yesterday.

I think the pounding coming down the Adams hill on Wednesday really took a toll on my legs so I decided to run along an old road that kept me in the valley. It was a nice route but about 1.5 miles into it, I found unplowed roads with hard-packed snow and ice. This slowed my pace but that was okay since I wasn't worried about pace today ... just needed some miles.

My sleep and nutrition have not been good while I've been in Utah.

Also, while running it occurred to me that if/when I run the Houston marathon, I should not come to Utah over Christmas that year. Being here takes me out of "training mode" and would probably leave me ill-prepared to run a marathon a couple of weeks later.

PRE RUN
Ginger snaps & water

POST RUN
SlimFast & water
Later, pizza.

Rec. Center

Went to the South Weber Recreation Center today since it was very cold outside. I intended to pound the treadmill but only one was available and Paige took it. I hit the indoor synthetic track (15 laps = 1 mile). My legs were still feeling Wednesday's run on the Adams Toll Road hill - especially my ITB's. So I started by walking 4 laps. I ran 15 laps for a mile but the short, repeated turns weren't kind to my legs so I ended it after a mile. I walked a couple more laps then hit the bike for about 12-15 minutes at a pretty good pace.

After the run and cycling, I went through an upper body lifting circuit. I piled on the weight and did every lift for one set to failure. I mixed in 3 sets on the Roman chair which I don't have the benefit of at home. I'm sure my form was bad and it still burned my abs pretty good.

Up the Hill

OBJECTIVE
4 x hills : no pace

ACHIEVED
4.30 miles : 39:52 = (9:13)

3:08 PM 21° 87% 2 mph; light snow

This was a tough run. I didn't feel very good right from the start. It could have been a dozen things conspiring against me ... lack of proper nutrition or sleep, yesterday's air travel, the cold, the snow, the altitude, whatever ... I didn't have to look hard for excuses ... but I pressed on. I run from my parent's place over the toll bridge and up the huge hill into South Ogden then came back. The hill really slowed my pace! Starting elevation was 4,440' and maxed at 4,737' with almost all of the climb coming over 1 mile. Of course there's nothing close to this at home in Houston. After my heavy-footed and labored start, I considered knocking off at 1.5 miles and coming back but at about the 1.5 mile point I had topped the hill and went on to add another .65 miles as planned.

I thought I was going to be cold but my layers worked out fine and that wasn't a problem at all.

My calf bothered me most be the way and when I came back down the hill I was holding back because I was afraid my ITB's wouldn't appreciate the drop.

All in all, it turned out to be a decent run. I appreciate much better the conditions many of the Fast Running Bloggers run in this time of year!

Merry Christmas

OBJECTIVE
4 miles : no pace

ACHIEVED
4.01 miles : 31:46 = (7:55 min/mile)

6:19 AM 34° 81% 0 mph

"To give anything less than your best is to sacrifice the gift."
Steve Prefontaine

Merry Christmas

In Excel - sis De - o

OBJECTIVE
3 miles : no pace

ACHIEVED
3.01 miles : 23:17 = (7:44 min/mile)

5:42 AM 31° 61% 5 mph

Same old story ... I was up for a good run but my right calf wasn't. Happy to lay down negative splits while "singing" Christmas hymns in my head ....

PRE RUN
1/2 Clif bar & water

POST RUN
SlimFast
Later, Kashi GoLean w/skim milk; multivitamin, glucosamine, water

The Fine Line Between Mental Toughness and Insanity

OBJECTIVE
6 miles : no pace

ACHIEVED
6.02 miles : 50:40 = (8:25 min/mile)

5:51 AM 62° 86% 1.5 mph

It seemed freakishly warm when I walked outside this morning. Maybe just because it's the eve of Christmas Eve with such balmy conditions ....

I drove to the Y to run the bayou trail for today's six-miler. About 1/2 mile in, I had thoughts of shutting it down. My right calf was extremely stiff/tight. It seemed to be changing my stride and footfall. It is extremely rare for me to have the thought of stopping once I'm out on a run. Of course, I have slowed down but I nearly always get the distance. I pressed on hoping it would loosen up as it warmed up.

This led me to thinking about each person's unique pain threshold. There's really no good way to compare one person's to another's (I think there have been scientific studies on this and, maybe there are ways to truly compare people that I'm not aware of yet.) I believe almost all runners from elite and "masters" hacks like myself have reached that precipice where they have to decide whether they're going to push even more, keep it where it's at, or pull back. For many this probably has occurred during a race. During challenging workouts it also happens. There's only one way to answer the question, "what's on the other side of this 'agony'?". However, there's danger in pressing. Will pushing through the barrier lead to euphoria on the other side or will it lead to injury or the inability to properly recover? This is all a very complex conundrum. Is my training partner feeling the same thing on the eighth repeat that I am? I doubt it. Is his pain tolerance higher than mine? How does my diet or sleep impact what I'm feeling today?

None of these questions will be answered today but it did give me something to take my mind off my throbbing right calf. The calf loosened/numbed? slightly over the last half of my run.

I picked up my leisurely, calf-mandated pace over the last mile or two as I passed member of the ChampionsFit group going out for their run. My last mile was 7:58.

The good news of no ITB issues continues. The calf my be a blessing in disguise since it's keeping the intensity of my runs down ....


PRERUN
Kashi GoLean cereal with skim milk, water

POST RUN
SlimFast
Later, water, multivitamin, oatmeal with flaxseed, brown sugar, and skim milk.

Stiff Calf = Lead Foot

OBJECTIVE
35 minute Tempo : no pace

ACHIEVED
4.11 miles : 35:03 = (8:32 min/mile)

4:22 AM 43° 87% 0 mph

The story of this run once again was my right calf. It started out tight and stayed that way for the whole run. It felt somewhat different than in the past. Today was more of an intense stiffness rather than the deep soreness I've been having. Hopefully that's an indication that it's healing ... ??? ... Or maybe it's an indication it's getting worse ... ???

I finished the timed run. I know that calling it a tempo run with a "no pace" goal doesn't make any sense. Okay, so it was a timed run based on "feel".

I gave myself the day off yesterday. I had the idea of running to make up for the lost day on Tuesday but decided I would be better off resting the right calf.

Good news ... no ITB issues.

Yesterday was our departmental holiday party. Which means we all went to a Mexican restaurant. I REALLY GORGED myself! Not what I planned but it just happened. I'll punish myself for it later. I suppose the sluggishness during today's run was probably a direct result ....

PRE RUN
1/2 Clif bar and water

POST RUN
SlimFast, 800 mg Ibuprofen, multivitamin, Kashi GoLean cereal with skim milk
Later, whole wheat English muffin, poached egg & water

Another 3

OBJECTIVE
3 miles : no pace

ACHIEVED
3 miles : 24:26 = (8:09 min./mile)

approx. 5:15 AM 55° 98% 0 mph


I'm not sure what's wrong with my Garmin but, just like Sunday, the battery was tapped before I even started my run ... even though it had been fully charged. I hope this is not the beginning of the end!

First the good news, my ITB's have not bothered me now for a few days. This is great news and hopefully an indicator that I'm on the road to having this problem completely behind me.

Now the bad news, my right half was trouble from the beginning of this run. It was very tight and painful. I had hoped it would loosen up as I warmed up but it didn't.

I gutted out the run with my trusty IronMan watch. I did look at it a couple times .... Enough to know that my pace today was steady over the miles.

Had a decent post run stretch. Did some ITB-specific and general stretches.


PRE RUN
1/2 Clif bar, multivitamin, 800 mg Ibuprofen and water

POST RUN
oatmeal with flaxseed, brown sugar, and cinnamon; water

Hampered by Right Calf

OBJECTIVE
4 miles : no pace

ACHIEVED
4.00 miles : 33:57 = (8:28 min./mile)

5:21 AM  52° 85% 0 mph

I missed yesterday's run due to pain in my right calf.  The problem flared up during Sunday's run.

I figured I would test it today no matter how it felt.  I resolved to keep the pace slow.  It bothered me the whole run.  My new theory is that I seriously pulled the muscle at the Thanksgiving run.  Over the 10 days off, it was recovering but not all the way back since I still felt it occasionally.  Then I re-injured it Sunday morning in the cold at a faster pace than I probably should have been running.  I'm not exactly sure how to nurse it back to 100% while maintaining my training schedule but that's what I intend to do.

The weather was nice ... warmer than I expected.  I extended the Kleinwood Loop to Stuebner-Airline to add an additional mile.  I truly ran by "feel" today and maintained a virtually constant pace.

Had a decent stretching series back at the house.

PRE RUN
Homemade fudge and water!!!

POST RUN
SlimFast, oatmeal, multivitamin, & water

December 16 - 22 Training Schedule

Sun. - 3 mile
Mon. - 4 mile
Tue. - 4 x Hills
Wed. - 3 mile
Thu. - Rest
Fri. - 35 minute Tempo
Sat. - 6 mile

Still running with no preset pace.

Flatfooted

OBJECTIVE
3 miles : no pace

ACHIEVED
3.00 miles : 23:20 = (7:45 min./mile)

8:16 AM 36° 70% 5 mph

I felt slow and flatfooted for the whole run today. It seemed I never really loosened up and got going. Based on how I was feeling I would have figured that I was around 8:45/mile. I only looked at my watch once - when the 2 mile indicater sounded. I was very surprised to see that I was at 7:48/mile. I suppose this just goes to show that I really can't "feel" my pace very well at all.

My right calf was very, very tight the whole run. It became progressively worse. Interesting to note that the first time I encountered the right calf tightening was in Utah on Thanksgiving Day while racing in similar weather conditions. Somehow the cold seems to be "activating" this problem.

Oh well, I suppose the big science experiment that is my running continues!

I had a very good stretching session after the run. Including regular and side planks; bicycle crunches; ITB and calf stretches.

PRE RUN
1/2 c. oatmeal w/brown sugar and skim milk, water & multivitamin

POST RUN
SlimFast
Later, PBJ smoothie & 800 mg Ibuprofen

Waterlogged

OBJECTIVE
7 miles : no pace

ACHIEVED
7.7 miles ≈ 70 minutes ≈ (9:05 min./mile)

7:02 AM 60° 89% 10 mph (20 mph gusts) rain

I slept in this morning and didn't start my run until 7. It just so happened that this was the peak of a downpour. About a mile in the rain eased up. From that point there was light rain most of the way until the final mile when it really started to come down again. Fortunately the temperature was moderate.

When I strapped on the Garmin, I was surprised that a warning popped up that it wasn't charged (not exactly sure how that happened since I have a routine that should prevent this). So I ended up with the opportunity to practice "not looking at my watch" in a much deeper way ... I didn't have a watch! That's right I was running naked!

The run was uneventful for the most part. I went out and back along the bayou from the Y. I did see a huge blue heron along the bayou. With two miles to go, my right ITB started flaring. This caused me to wonder if 5 miles is my ITB's conditioned limit. I've been running 3's each day for a couple weeks now with minimal problem (just sore and achy throughout the day after running). Today's 7 may have touched the current limitation. I suppose this concept will be tested somewhat next week as I mix 4's with 3's. Hopefully the slow, steady buildup pushes the limitation out farther (if in fact that's really what's going on ... yes, this is frustrating!)

PRE RUN
Clif bar & water; multivitamin

POST RUN
SlimFast
Later, pancakes, maple syrup, & milk

All Nighter = No Run

Sadly, I did not run today.

I ended up pulling a Thursday all-nighter to prepare for a 9 AM meeting at the office. I must say that even in college it was extremely rare for me to stay up all night. Usually I'd stay up very late, get up very early, or both but my body just wouldn't really allow for an all-night effort. Not much has changed! Today felt like the longest day as I sluggishly slogged through it! My efforts weren't rewarded as the problem is still unresolved. Frankly, I've been working on this issue off and on for over four years and it still remains a problem. However, time is running out and the rubber is going to meet the road most likely during the next six months. Oh the joys of making a living. Ironically, annual bonuses were paid out today.

Overdressed

OBJECTIVE
3 miles : no pace

ACHIEVED
3.01 : 24:36 = (8:10 min./mile)

4:17 AM 45 89% 7 mph mist

I missed yesterday's hill workout due to work commitments and an evening meeting for Cameron's High Adventure trip next summer (I just may go on that trip. It involves running and biking among other things.). The day off from running may have been good for me ...??? So I went out this morning for an easy 3 miles. It had been raining throughout the night and it was around 40 with high humidity so, naturally I expected it to be cold ... and therefore overdressed! Two layers top and bottom with gloves and knit cap. It was too much!

Not much to report about the run. I felt sluggish throughout and tried to pick it up a bit over the last mile. My ITB's offered no problem during the run but were achy throughout the past two days.

Two items of note from today. First, Cameron broke his nose lifting weights after school today. It's a long story which I'm sure we'll never completely know. Seems though that it was an incredibly fluky situation.

The second item is that I had lunch with Jonathan today. It was great to have the chance to talk about his debut marathon in Dallas last weekend. He had a fantastic run with a strange situation at the end ... hyperglycemia and hypothermia! But he's feeling great and ready to go. He'll be running the Houston marathon in 5 short weeks so he's getting ready for that upcoming effort.

Jonathan got me thinking. While talking about my injury situation, he posed the possibility that my recovery may be influenced by my nutrition. I hadn't really given that idea any consideration. But it led me the think about it. The thought process led me to the question, "What am I doing different today than I was doing during marathon training?" Two things were obvious - nutrition and weight training.

For a majority of my training for St. George I stuck to a very simple diet. I've since gotten away from it thinking that I was improving my diet but I may in fact be cheating myself out of nutrients necessary for quicker, more efficient recovery.

As for weight training, I tapered down leading up to the marathon then tapered out and picked it back up for a couple weeks then quit entirely thinking that it may somehow be contributing to my injury. Having arrived at this tentative conclusion, I've tentatively decided to scrap my current nutritional regime and go back to what I was doing for St. George. I'm going to hold off on a return to weight training for now because I want to try to isolate the variables as much as possible.

Thanks for being the catalyst for this concept, Jonathan. Hopefully this leads me back to where I want to be.

After my run, I had a decent stretch and did some high kicks on a step for my ITB's. No abs ... again.

PRE RUN
1/2 Clif bar & water

POST RUN
SlimFast, water & 800 mg Ibuprofen
Later: poached egg, whole wheat English muffin, & water

A Good Run

OBJECTIVE
3 miles : no pace

ACHIEVED
3.01 miles : 23:28 = (7:48 min/mile)

4:37 AM 73° 81% 12 mph

I had a good run this morning which was a nice change and a pleasant surprise. My ITB's have not bothered me running the past few days. However, my knees were really aching yesterday after my run and throughout the day. More and more it seems this is just going to be something I have to deal with. From the way I felt yesterday, I didn't expect much different today. But I was wrong. I felt good. The weather was great.

One thing I've done during these short "no pace" runs is allow my mind to wander. I've taken time to consider work and personal matters. In the past when I've done this my pace and form have suffered. I usually run better when just focusing on running. While I'm sure this is still true, I've had some success just putting my run on "auto pilot" while engaging my brain in other things. For at least half of the run today, I was thinking about other things yet my pace was good and generally steady.

It looks like my hesitation in committing to the Texas Independance Relay due to my injury has cost me a place on the team. This is disappointing. If I was still running strong, I could have committed instantly.

I stretched after running ... half-heartedly. Wall busters, step ups, and traditional ITB stretch. I need to get more focused in this area. It can only help my legs feel better. ... no abs again today.

PRE RUN
1/2 Clif bar & water

POST RUN
Kashi GoLean cereal, milk, multivitamin, water

Oh Thou Sluggard

OBJECTIVE
3 miles : no pace

ACHIEVED
3.01 miles : 25:00 = (8:19 min./mile)

5:03 AM 54° 94% 6 mph mist/light rain

I walked out the door to run this morning and promptly went back inside to put a shirt on. Yesterday I ran without a shirt and expected the weather to be the same but it felt cooler and there was a very light rain today.

I felt sluggish the entire run today. Not sure what to attribute it to. At one point, I felt like pushing it but decided to just stay in a comfortable zone so held back. Finished it out and added a very lackluster stretch and no ab work. I took a break from the abs over the weekend and need to get back to it.

In running news, I offer a huge congratulations to my sometime training partner, Jonathan Bennett. I say occasional training partner because we started out running together with Power in Motion last March. At some point, his ability and fitness exceeded mine so we don't run together as much as we did. Yesterday was his marathon debut at the Dallas White Rock Marathon. He logged an amazing 3:11:53! His blog can be pretty entertaining. I'm sure his race report will be up soon. He also records his training which is of interest to me as well as local restaurant reviews (also of interest!).

Great run Jonathan!



PRE RUN
water

POST RUN
Grape Nuts, milk, multivitamin, water

Training Schedule: December 9 - 15

Sun - 3 miles
Mon - 3 miles
Tue - 3 x Hills
Wed - 3 miles
Thu - Rest
Fri - 30 minute Fartlek
Sat - 7 miles


Once again this week, there is no prescribed pace for these runs. Just running based on how I feel.

From Good to Sluggish & Sloppy

OBJECTIVE
3 mile : no pace

ACHIEVED
3.01 miles : 23:50 = (7:55 min./mile)

6:32 AM 70° 88% 4 mph


Slept in today. I felt surprisingly good to start the run. I didn't wear my ITB strap and my knees and hips felt fine. My right calf was a little tight but not a problem. I think I've become a bit hypersensitive to what I'm feeling lately but I suppose that comes with the problems I've had recently with my legs.

I felt sluggish and sloppy the second half of the run. I just tried to stay focused. I've been trying to work on my form a little bit during my runs. My perception is that there are times when I'm too upright - almost leaning back - and landing on my heels. When I feel this, I try to position my shoulders over the balls of my feet and have my footfall hit mid-foot. I can usually only hold this effort for relatively short distances as it requires a great deal of mental attention for me. Also, I really don't know if this is something I should be doing or not since I've just made the exercise up myself.

PRE RUN
½ Clif bar & water

POST RUN
SlimFast & water
Later, Kashi GoLean cereal, milk, multivitamin, water

Romp from the YMCA

OBJECTIVE
6 mile run : no pace

ACHIEVED
6.02 miles : 53:18 = (8:51 miles/minute)

5:24 AM 72° 89% 5 mph

Since it is Saturday I slept in a bit before driving over to start my run from the Y. Sleeping in means I got up a little after 5 instead of 4:15 - 4:30. Boy was it steamy this morning!

Had to keep reminding myself that it didn't matter how fast I ran today. It's all about time on my feet and seeing how my legs hold up. My legs were generally fine today. I didn't have any "spring" in my legs but apparently that's the purpose of running the tempo run the day before the long run. It forces you to run slower. It seems strange to be considering 6 miles a "long run". It was just a few months ago that I was doing multiple 9 milers during the week. When I think about that, it makes my current injury situation all the more frustrating. But I'm hopeful that I'm following a good course to get everything straightened out and back on track. I wanted to come in between 8:45 and 9:00 minute per mile pace so I was happy that I hit it. I saw several people from the various ChampionsFit groups this morning. However, I think many of their faster runners where either running a 30K in Sugar Land this morning or the 50K in Huntsville tomorrow.

As I was enjoying the Christmas light displays in the neighborhoods, the thought occurred to me that these displays are not very environmentally responsible. I wonder how the "inventor of the Internet", Al Gore, feels about them. From that thought, I decided it wasn't that great of me to drive to a location so I could start my run. I'm sure there's a better way for me but I'm not exactly sure what it is. Maybe ride my bike over to the Y ...? Or just do all my runs from the house .... or maybe run to the Y or catch the trail at a different spot closer to home. I'm riding the bus to work more now. So I'm making an effort but should still be more aware and better informed.

The run took me though the neighborhoods then on to the bayou trail down to the bridge then back.

Back at the car I completed a nice series of stretches at a leisurely pace.

I have recently been inspired by Paul and Marci among others at fastrunning.com. So I tried a nap once back at the house. It was 7 am and I was sure that I wouldn't be able to sleep. I haven't tried this before and figured my elevated heart rate and just general "awakeness" wouldn't allow for it. Much to my surprise, I woke up at 8:40. So while I'm sure I'll never make the Top Runners or High Mileage boards on the blog, I think if a Nap board is ever instituted that I could make a serious run at being a top napper!

PRE RUN
Clif bar and water

POST RUN
Slim-Fast and water

Tempo ... Higdon Style

OBJECTIVE
30 minute tempo run

ACHIEVED
3.84 miles : 31:36 = (8:14 min/mile)
8:53 8:16 7:41 6:43 (.84 mile)

58º 95% 1 mph

It was a beautiful morning for a run. I was expecting it to be cooler when I stepped outside and had put on a long-sleeved tech shirt. I think the weather is supposed to stay like this over the weekend.

My goal for this tempo was to start slow and progressively increase the speed through the first 20 minutes. From that point, I wanted to gradually slow the pace and bring it in easy.

I took what's becoming my typical morning route during this "injury recovery period" - over to the high school. Knowing I needed 30 minutes today rather than a certain distance, I extended the run past the high school. At the turn around, I practiced a racing U turn. In the past, I've generally tried to stay tight through the U turns encountered in races but I've read that going into the turn wide then coming out of the turn tight with strong acceleration is the better way. I'm going to keep working on this technique as I think there's something to it. I know turn technique can make a difference when racing. I benefited from a good U turn in August and passed a runner I'd been "jousting" with at the Bouchard 10K in August. However, a couple of weak U turns at the Earth Day 5K hurt my race standing. Which raises the question, what's the deal with a 5K course having 3 U turns!!??!?!

Anyway, I felt pretty good this morning. I forced myself to stay easy early in the run. I only looked at my watch twice ... not for pace but for time. Running for time is a different concept for me. I usually run for distance. I think I need to employ more timed runs as the mental exercise is good for me.

My knees didn't bother me but my right calf was extremely tight early on.

I was happy with the negative splits and a bit surprised by the gaps. I felt like I was picking up but not that much!

Back at the house, I did 3 sets of wall busters for my ITB's and 3 sets of crunches for my six-pack (ha, ha, ha).

PRE RUN
Clif bar & water

POST RUN
SlimFast, water
Later, oatmeal, brown sugar, skim milk, water, multivitamin

Substitute Workout

OBJECTIVE
3 miles : no pace

ACHIEVED
3.01 miles : 23:34 = (7:50 min./mile)


Unfortunately, work conspired to keep me from my scheduled hill workout yesterday. I had planned to run hills downtown after work but ended up with a 12+ hour day so just went home (1:35 round trip commute). I had to meet a neighbor at the church for a little year end project that lasted until after 11 pm so I wasn't able to get out once I got home. It looks like work will continue this way for another couple weeks then let up through the holidays then go really bad for 3½ months! ... happy to have a job ... just not looking forward to this upcoming stretch ...!

Today was supposed to be an off day but since I missed yesterday I was back out at 4:30 this morning. The temperature was very nice with a breeze (52º 77% humidity with 8 mph wind).

The run felt harder than it should have. This makes me think that I lost conditioning with the time off for my knees. Speaking of which ... my knees felt okay today. I had the urge to push it just to test them but resisted for the most part. However, I succumbed to the temptation to look at my watch 1 mile in to the run. I didn't want to do it ... really. But the mile alert sounded and I was very curious about my pace ... especially since it didn't feel easy this morning. I was right the first mile was slow. Of course this had the effect of spurring me on for the rest of the run. It wasn't ever uncomfortable but I was probably pushing slightly harder than if I had not looked at the watch. ... I really shouldn't have done that but old habits die hard I suppose.

Back at the house after the run, I stretched somewhat halfheartedly and did a couple good sets of bicycles. I should mention that yesterday wasn't a total loss. Before going to work, I went through a long series of new ITB stretches that I found. It didn't feel like I was doing much at the time but later in the day I was feeling it! I need to continue that effort.

PRE RUN water

POST RUN
Immediate - chocolate Slim-Fast recommended by Greg McMillan
Later - Kashi GoLean Cereal, skim milk, water, multivitamin

Day 2 of the Comeback

OBJECTIVE

3 miles : no pace

ACHIEVED

2.98 miles : 24:27 = (8:13 min./mile)

Hit the road at 4:30 again this morning. The temperature was cool (33° 90% humidity with no wind). I geared up in tights, gloves, hat, and two layers on top. (I have a curiosity about how the weather impacts running performance. I recently found the following link on the topic. This table doesn't exactly correlate to other things I've read but it's close ... and it also has cold temperature conversions which are the first I've seen. TINMAN TEMPERATURE TABLE) Like yesterday, I wore the ITB strap above my right knee. I have some concern that almost all of my cold weather gear is black which makes me nearly invisible when running in the dark. Surprisingly, I saw another runner about a half mile into my run. He made me feel a bit overdressed since he was in shorts and t-shirt. He also didn't look like he was doing that well. Hopefully he was near the end of his run! I'm sure many people have had occasion to think the same of me! There've been a few long runs where I have barely been crawling near the end (my first 20-miler comes to mind!).

Anyway, this morning's run was pretty much uneventful. My knees felt fine but my right calf was very tight. I was quite pleased with myself for not looking at my watch once. I just kept telling myself there was no point and that it didn't matter.

I should mention that my knees (primarily right) and right calf really tightened up on me yesterday in the office. I'm concerned about this since it gives me an uneasy feeling that something is lurking beneath the surface. I'm taking my ice bag to work today so I can ice throughout the day while sitting at my desk.

After the run, I did plank and superman stretches. I also did Reynolds (?) ITB stretches.

PRE RUN SNACK
Clif bar & water

POST RUN MEAL
oatmeal, milk, water, multivitamin

Am I Back ... ?

OBJECTIVE

3 miles : no pace

ACHIEVED

3.39 miles : 27:17 = (8:03 min./mile)


It was cool this morning for my 4:30 start from the house. 47° with 54% humidity and north winds at 14 mph. It felt like the forecast cold front from the north is definitely on its way. We're supposed to have mid-30's tomorrow morning. Of course the weather conditions are completely relative. I'm reminded of this as a read the training blogs of several Utah-based runners on fastrunningblog.com. They're running in snow and freezing temperatures much of the time. I reminded myself of this as I embarked this morning after changing from a short-sleeved to long-sleeved shirt.

This has been my longest break (10 days) since last March. I am hopeful that the rest gave my legs a chance to fully recover. In addition, I've taken the intensity out of my workouts altogether for the next 6 weeks. My goal is to build a solid, strong base.

I think the rest was good. My legs felt particularly "springy" today. This is rare for the now 41-year old version of myself. I had to rein it in a bit reminding myself that I'm not pushing for a target pace like virtually all of my most recent workouts have done. I just tried to run based on how I felt without looking at my watch. ... I only looked twice and that was for distance rather than time. Although I found myself sneaking a peak at time and subsequently calculating. This new base building effort is going to require patience and discipline on my part. I'm generally okay with the discipline part of the equation but not so good with the patience. This will be an interesting mental test.

As for my legs after the run, they felt good. I didn't observe any ITB issues in either knee or hip and my right calf seemed fine.

I did 2 x 15 ab bicycles once I got back to the house but didn't stretch like I should have.

I'm eager to see how I'm feeling later today.

PRE-RUN SNACK

Immediately prior: ½ chocolate brownie Clif Bar with water

POST-RUN REFUEL

Immediately after: ¾ c oatmeal with skim milk; drink H2O; multivitamin


It's good to be back. I'm looking forward to pressing forward.

December 3 - 9 Training Schedule

Mon - 3 miles
Tue - 3 miles
Wed - 3 x Hill
Thu - Rest
Fri - 30 minute Tempo
Sat - 6 miles
Sun - 3 miles


As I'm just coming back, pace will be deemphasized this week. Hopefully my legs are feeling better and I'm on the road to recovery with this plan.

Injured

Wonder where I've been?

Frustratingly, I've had to admit that I'm injured and that "running through it" wasn't going to be the right thing to remedy the problem.

After the Thanksgiving race, my right calf remained very tight. It feels like a pulled muscle only more persistent. I felt it on the course. I thought it was just the cold temperature, my failure to warm up properly (although I did make good efforts to warm up in the frigid conditions), or what I call an overcompensation injury from my IT band problem. Bottom line is that I don't know what caused it or what it is but it's still bothering me a week later.

In addition, my IT band problem has only worsened with running over the past few weeks. So I'm taking some time off to rest and hopefully recover.

My latest theory in the IT band problem is that the cause was due to starting the FIRST training program without the proper base. The program was intense and I like it but I don't think my body was ready for it. Therefore, I'm shifting gears. After the rest period, I'm starting back next Monday. I'm going to cut the mileage and intensity in an attempt to build a solid base and not aggravate my IT bands. I plan to build the base over six weeks. Instead of the 3 or 4 running days per week, I plan to run 5 or 6 days each week. Hopefully this plan gets me out of the bad cycle that it seems I was following.

I'm looking forward to having a positive report next week.

A Lot to be Thankful For

LOOK AT THAT STRIDE TO THE FINISH!


The temperature at race time was indeed 24 degrees making it the coldest race I've run. I wore tights, gloves, hat, and three layers on top. Before it was over, I'd be too hot!

The good news is I clocked in at 33:17 - well, ahead of my 34:28 goal. The bad news is that the course was short and there was no "official" timing. There was a great deal of confusion leading up to the start of the run. Apparently, the race organizers did not have the appropriate permits in place with the South Ogden police to run the scheduled course. Therefore, some last minute course changes were made and no one - runners or race officials - seemed to know the course or even where the run was going to start. A moment for perspective ... this was a charitable fun run. Admission to the event was a nonperishable food item that was donated to three local organizations. The run did receive a good bit of news coverage from local television stations and print media. According to the local newspaper, over 1,000 people participated in either the 5-mile run or 2-mile walk. I was very impressed with the turnout given the cold temperature.

At the start, I was in a huge mosh pit of walkers and runners. No one seemed to know if the run was starting to the north, south, or east (at least one direction was ruled out!). I saw Tim Grubb, a friend and strong Utah runner. We talked briefly until his group decided they were in the wrong place and began moving to the front. I hesitated and missed my opportunity to move with them but suddenly the mass of humanity was moving. I heard no gun, whistle, shout, ... anything but it was clear that the run had started ... and I was in a very poor position.

I began working my way through the crowd. For a section of a couple hundred yards, I was on the grass at the side of the hospital's driveway. Finally out on the road, I checked my GPS. My pace was okay but I wasn't feeling too good. I don't know if it was the cold or the energy spent working my way through the crowd but I knew I was in for a challenge. By the end of the first mile, I clocked in at 6:59 and finally had good running room. I had hoped to cover the first mile in something closer to 6:30. I quickly revised my upcoming splits to try and hold 7 minute miles for as long as possible. That came to a quick disappointment as the hills started. A lot of up and down over mile 2 and 3. I'll be interested to see what the elevation changes were when I download back at home. The uphill sections of course slowed me down and the downhill got my IT bands screaming so I wasn't able to capitalize like I wanted. Somewhere along the way, I set aside all goals and just tried to race. My style of racing isn't complicated, find someone in front of me to pick off and don't let anyone behind me pass. I was successful for the most part.

A young male runner passed me with about a mile to go. I stayed with him and when I tried to pass him back he stayed with me. I pushed it a little harder then harder still. He stayed with me. I backed off a bit but thought to myself that I had probably pushed him enough that I'd be passing him again before the end. I did attributing it to my experience and his lack of it.

Coming in front of the hospital, a group came up behind me. This was going to be a contested finish but I didn't know who the players would be but planned on being one of them. My legs weren't feeling great but my cardio was good. I felt ready for a push. I picked up the pace and picked off two runners. Turning into the back parking lot, there were foot steps along side. A tall, younger female was along side and pushing hard. I stayed with her. Her strides were long and smooth; powerful. Mine were choppy and flailing but I wasn't prepared to let her go. Side by side, it went. Then, I relaxed. This had a great consequence. I was faster; my stride lengthened and I was on my toes. It felt good. I shouldn't be surprised that relaxing helps in this manner but it never crosses my mind in the heat of the challenge. Frankly, I just stumbled upon it. She stayed with me. I had a fleeting moment of doubt. I didn't think I'd be able to shake her. I'd used all my gears but was determined to stay with it until the end. Finally with about fifty yards to go, she dropped back slightly. I kept pushing to the timekeeper who was calling times. She faded slightly and I crossed about a second ahead of her.

No matter how a race goes. Finishing strong makes it seems like a good race. Sure, I didn't make my goal time today. It wasn't in the cards. The conditions and the course weren't right. I should have been smart enough to pull off the attempt ahead of time. But pushing for the goal, always helps me stay focused. And, finishing strong makes the run feel successful.


4.56 miles - 33:17 (7:21/mile)


Okay, now for the fun stuff.

Congratulations and thanks to the following!

Colorado Cousins - Amy and Julie (using this as speed work for upcoming Las Vegas half marathon)

Wife - Paige (said she felt good and could have gone faster; that's after two 7-milers earlier in the week)

Sister - Wendy (took a break from Thanksgiving kitchen duty to run; her homemade rolls were the absolute best this afternoon and she looked strong in the run ... a true dual threat!)

Brother-in-law - Brandon (started out on the walk with his wife and kids before "transferring" over to run course.

Skiing Utah cousins - Ryan, Stephanie, and their kids (walked the course; a long-time family tradition for them)

Sister - Becky and 4/5 of her kids made the walk (one in a stroller); her only kid not to walk is new to the whole walking thing being around a year old.

Aunt Debbie, Uncle Clayton, & Mom - our loyal and excellent cheering section. Incredibly, they were not deterred by the icy condtions! Clayton also served as the family's race photographer (Thanks, Clayton!)

And, finally Dad - in a surprise effort, he lined up at the very back of the runners at the start. Known for his comedic antics, this wasn't a shock to anyone. The surprise came when he actually went out with the runners and finished the course. Great job, Dad! And thanks to Brandon and Tim for circling back to bring him in.



Dad, Paige, Wendy, and me in the prerace chill!



After a late decision to run, Paige makes the run look fun!



Phoebe, Brandon, and Dad basking in post race glory!

Tomorrow's Run

The race tomorrow is at 9 am when the forecast temperature is 24 degrees. Should be interesting ... ?

Also, heard indirectly that this is a "big" event and that there will be a "whole bunch of people" participating.

I've decided that the goal for tomorrow is 34:28 over the 5 mile course. This is the equivalent time of my 5K PR over 5 miles. My plan is to go out hard looking to achieve the goal. I'm hoping the conditions cooperate and that I'm feeling good once out on the course.

5 x 1000 's

1.5 mile warm up over to the Klein High track this morning at 4:30.

WORKOUT: 5 x 1000 meters @ 3:55 w/ 400 meter rest interval

3:59
3:45 * pretty sure the Garmin fired early on this interval ???
3:47
3:57
3:56

1.6 mile cool down back home

Lately I've enjoyed my weekly interval workouts. But today I think I came back too soon from Saturday's long run. My legs felt heavy. ITB's flared a bit but I found that by going clockwise on the track they weren't so bad. 1000 meters somehow seems to offend my left brain concept of wanting everything symmetrical.

Training Schedule: Nov 19 - 25

This should be an interesting week with the Thanksgiving holiday/travel/gorging on the list of scheduled events. I'm looking forward to an old-fashioned Thanksgiving hosted by my grandparents. It's the first time we will be in Utah for this holiday in a long time. We usually go to Seattle or California to celebrate with Paige's family.

Mon - WU, 5x1K @ 3:55 (w/400m rest), CD
Thu - 5 Mile Race
Fri ??? - 20 Miles @ 8:43


I wanted to give myself two days rest before the Thanksgiving Day race. Hopefully that gives my ITB's a good rest. I'll work core, flexibility, and strength on Tuesday and Wednesday. I'd really like to put the hammer down at the race but I think there will be several things working against me: temperatures expected to be in the 30's; this isn't an "official race" - it's a "charity run". The event won't be timed and calls into question the quality of competition (not necessarily a factor for me); and, probably my biggest concern ... my ITB's.

I've got a 20-miler for my long run. From the standpoint of potential overeating, this sounds good. From the standpoint of having to go it alone in cold weather ... not so good. I see the Striders are staging the 2nd Annual Black Friday 25K/50K on Antelope Island Friday at 7 AM. It sounds like it's just a group training run. This would give me others to run with so I think I'll drop a note to the event organizer to get details.

Back with the Saturday Long Run Group

It was very nice to get back with the group for a run this morning. Stephanie, Laurie, Randy, Biff, and I started from Memorial Park at 6:30. They were scheduled for 20 miles and I had 17 on my training plan. I wasn't sure what to expect given the recent issues with my IT bands ... yes, it's both legs now. I figured I'd go out with the group and see how far I could go. I was fully prepared to walk it in if necessary. I just hoped that if I had a problem that it would happen early or late in the run to make the walk shorter!

The ITB's started flaring up around 4-5 miles. It wasn't the sharp, intense pain that I've had before. It was more of a dull ache. I kept going. We went down around the Rice University campus. The ITB's were getting progressively worse and my pace was falling off. At 13.5, I broke from the group to head back to the park. This is where I planned to leave them to shorten my run to 17 miles. Once I was away from the group, I got slower and the strain on my knees became more persistent. I finished the run but it wasn't a strong one.

17 miles @ 8:50/mile


I wore my old blue Mizuno Wave Rider 10's today. I haven't worn them in a long time. I just wanted to change shoes to see if that helped my ITB's any. It's hard to say .... I also took 800 mg Ibuprofen before starting and "rolled" my legs with a rolling pin. During the week, I also did stretching and strengthening exercises hoping to alleviate the problem.

Reading for Runners

Rick Morrissey of the Chicago Tribune wrote this worthwhile editorial commenting on the Ryan Shay and Chicago marathon incidents.

LINK

Still Trying to Find the Tempo

For some reason I stayed in the office until a little after 7 today. This only served to make me feel less like running as the afternoon evolved to evening. The plan was to run at Memorial Park. The 5 mile tempo run with mile warm up and cool down could be better controlled on the 3-mile loop. In the event a breakdown occurred, the walk would be shorter and hopefully the trail is a bit softer than pavement. As a side note, last Saturday it seemed the trail at Memorial Park had been filled in with new sand/crushed rock in some places.

The run got under way a little after 7:30. The temperature was a cool 57 but the real shocker was the humidity at 27%. The park was busy with people winding down their activities for the evening.

The tempo run was scheduled for 7:33/mile pace. I warmed up by going over to the tennis courts and back. During the 8:51/mile warm up, it felt like 7:33 was going to be a stretch tonight. I figured I'd just go out at that pace and hold it as long as I could. If the run deteriorated as it progressed so be it.

I decided that I'd only check the Garmin each quarter mile. That way I wouldn't be constantly "messing with the watch". If I was slow, I'd pick it up and vica versa. For the first mile, I started fast and stayed fast. The second felt pretty good too but a slowed a bit in an effort to save some for the later miles. The third mile was the toughest. Somewhere near the end of the mile, I found myself having to make that decision for whether I was going to stay on track or let this one get away from me. Oddly, for some reason tonight this crossroad almost seemed like it does during a race for me. I usually have these moments during races and oftentimes have them during challenging workouts ... although during workouts they aren't as seemingly dramatic as in races. It just comes down to a "so what's it going to be" moment. Tonight I pushed though and once on the other side, it felt better. I used other runners along the trail as targets over the last two miles. Whoever was up ahead was my next "victim". How fast could I reel them in? This little mental game helped me hold the pace. At the beginning of the final mile, I think I passed a guy who didn't appreciate being passed. I noticed that he picked up the pace and stayed with me for about 300 yards. I liked this push. I was determined to hold my pace. If he could maintain or go faster, more power to him. Slowly but steadily, his foot strikes became quieter and quieter as I stretch the gap between us until he was gone. I appreciate him for helping me finish my run stronger than I probably would have otherwise.

1 mile warm up
5 mile tempo (7:29/mile pace)
7:24
7:33
7:35
7:25
7:28
1 mile cool down

I wish my mile splits were a bit tighter but am satisfied that the run was a success.

I've intentionally not mentioned my knee. If there is a mental "injury cycle", I've now stepped into the all-out denial phase. I'm also having those questions about mental toughness and pain threshold that occasionally dance around in my head.

Stephanie has the group scheduled for 20 miles Saturday morning. I need 17 and plan to join them.

On the heals of tonight's workout, I'm looking forward to next Thursday's 5-mile race. It's a new distance so it is guaranteed to be a PR!

Injury? ... what injury? ... Oh, now I remember!

Okay, last I posted I had failed to complete the final 2 miles of my 15-miler on Saturday and had self-diagnosed iliotibial band syndrome. Of course, I'm not a doctor but I don't mind playing one ... on myself!

I prescribed rest and trying an ITB strap while running. Not surprisingly, I took my own advice. So I went 3 days without running and I picked up the strap at a local running store. Interestingly, I lifted weights yesterday morning and didn't notice anything wrong with my legs during or afterward.

So, I figured it was time to get back to running this morning. I put my new strap on and made my way to the high school track at a pedestrian pace. Everything felt fine.

Once at the track I ran the scheduled ladder of 1200, 1000, 800, 600, 400, and 200. The times were supposed to be:

4:51
3:55
3:07
2:16
1:31
0:45

My actuals were:

4:47
3:58
3:08
2:14
1:23
0:37

The workout felt good and I was happy to be "on" my times. The strap bothered me a little bit near the end as it seemed to slip a bit once I got lathered up (it was 72 with 87% humidity this morning ... at 4:45 ... yes, it is November 14!) More importantly, the right knee didn't bother me at all. I was a bit tentative at first but "put the hammer down" for the last 2 intervals. The knee held up fine.

So after picking up my shirt and water bottle, I walked from the stadium and started the 1.5 miles for home. BOOM! There goes the knee! I have no idea what this is. It's unlike any injury I've ever had playing baseball, basketball, football, running, etc. How can I go from busting it on a tough interval workout to effectively paralyzed? The situation on Saturday was similar. I had run negative splits for 12 miles followed by a +2 second 13th mile when I stopped for a traffic light. After the light when I tried to go, the knee wasn't cooperating. This whole thing is weird.

Oh, I failed to mention that I found a few strengthening exercises that I started doing on Monday. Maybe that's what delayed the onset today until after the speed part ... ? I'll stick with the exercise that I'm doing and add a couple that I found on the Runners' World website.

Interestingly, I almost hit every single split today (with the Garmin's lack of exact precision on distances, I calibrated each interval to be slightly longer than scheduled ... so I like to think that I hit every one). This FIRST training program is very challenging as I mentioned before but it seems that I have a relatively easier time with the speed workouts and really struggle with the endurance workouts. FIRST posted this to their website (Furman Institute of Running & Scientific Training):

"In our studies, we have found that some runners find the track intervals difficult but find the long run pace easy and conversely, some find the track intervals easy and are very challenged with the long tempo and long run paces. Some runners have more speed than endurance and vice versa.

What we emphasize to the runners in our program is that we want the track intervals to have a very small range for the entire workout. After each week we adjust the target training times based on the most recent training performance. We attempt to find target paces that are realistic and challenging, but not so difficult that the runner is unable to recover for key workout #2. By insisting that the entire set of repeats be run with a range of only a couple of seconds, it pretty much ensures that the runner isn't overdoing it."

Apparently, I fall into the category of having more speed than endurance. This is actually pretty funny to me because I openly acknowledge that I'm pitifully slow!

I plan to try this week's tempo run tomorrow night.

Training Schedule: November 12 - 18

Tue - 10-20 min. WU
1200 - 4:51
1000 - 3:55
800 - 3:07
600 - 2:16
400 - 1:31
200 - 0:45
(200M rest intervals)
10 min. CD

Thu - 1M WU; 5M@7:33; 1M CD

Sat - 17 miles @ 8:28

No Mo becomes Go Go then turns to Uh Oh

I had NO MOtivation to go out for my long run today. I got a late start due to a late night and I knew I'd be running alone. There is a 25K race tomorrow as part of the Houston Marathon prep series that is the perfect distance for me right now and I'm sure I'd run better under race conditions but I decided against the Sunday morning race.

I was scheduled for 15 miles at an 8:28 pace. I pulled up all of the 15-mile routes that we ran as a group during the summer. I found one that looked good and downloaded it to my Garmin. I think it was one of Randy's scenic routes that had a leg through the exclusive River Oaks neighborhood. Before setting out, I also analyzed last Saturday's 13 miler. I broke the run into mile segments and threw out the fastest and slowest miles. I then took the range of my slowest and fastest remaining miles. Then I overlaid the range onto my target pace of 8:28. From there, I broke the range into 15 segments and designated each segment as the targeted split for each mile of today's run. My goal was to run negative splits for the entire 15 miles. WARNING: This methodology has no basis in anything that I've read or heard of. The approach is just something I came up with myself that I thought might help me start slower and finish faster.

After driving to Memorial Park, I got started a little before 7:30 am (late for me on a Saturday). I had to keep slowing myself down at first reminding myself of the negative splits and that I'd need everything I had to finish as planned. I was feeling good and the 73 degree temperature was great. About 2 miles in, I felt a tightness in my right knee but this issue has been with me now for about 10 days so I ignored it and pressed on focused on my negative splits. I stopped a few times for water at the usual locations and thought I was on pace for the splits. The back half of the run became more difficult but somehow I managed each mile to step it up and hit the goal time or better. The further I made it the better I felt about actually finishing it off. Long story; short - I had one of the best 13-mile runs I've ever had. Here are my splits:

9:06
8:56
8:51
8:49
8:42
8:38
8:34
8:31
8:23
8:21
8:14
8:10
8:12

So with the exception of the last mile (by 2 seconds), I had done it! Of course, this was "gamed" a little bit by starting so slowly but I was on pace for the 8:28/mile pace that the training program required, it wasn't going to be easy but seemed attainable.

I'm not sure how to describe what happened next other than to say after stopping for a light on the Waugh Street Bridge, it felt like someone had jammed a knife into the side of my right knee! I tried walking it out for a bit, determined to loosen it up and finish this good run I was having. When I started running again, it just wasn't happening. My run was reduced to a jog then a walk. I alternated walking and jogging but the knee just felt worse. In this manner, the last 1.60 miles were finished at an 11:00/mile pace.

Needless to say this was very frustrating.

My right knee has had a few "flare ups" over the past 10 days but I really couldn't attribute it to anything specific. After researching the Internet later in the day, I'm convinced I'm suffering from iliotibial band syndrome (see also ITBS). I probably shouldn't continue running until I get this situation under control but I doubt I'll take that advice ... for now. I'm going to try to find a strap that's supposed to help. There's another one here.

There are also some exercises that are supposed to help build muscular strength that takes some pressure off the IT band while running.

I've been flippant about running injury free up to this point. It's frustrating but it looks like this is something I'm going to have to work with. Hopefully it's easily dealt with and doesn't become chronic.

800 Intervals

I thought I hit all my target times this morning but the trusty (???)
Garmin indicates otherwise.

I was surprised to wake up at 4:15 this morning after travelling back
from Vegas yesterday and going to bed around 10:30. But I was awake
and began running at 4:30. It was cool this morning ... not too cool
but close. I need to look into getting some tights for the upcoming
change in season. I think I'll need them in Utah for the Thanksgiving
5-miler too.

The schedule called for:

1 mile warm up
4 x 800 @ 3:07 (with 2 minute rest interval)
10 minute cool down

I ended up with:

1.5 mile warm up (I took Louetta straight to the high school track since there was very little traffic. I would never try this at any other time of day!)

3:13
3:03
3:05
3:07

2.0 mile cool down

I'm surprised the Garmin has 3:13 for the time of the first 800. When running intervals, I've adapted an approach wherein I wear my Garmin to track the workout. On my right wrist, I wear my Ironman. I set it for a repeating timer with an alarm for desired split times. This allows me to know how I'm doing while running the interval. This morning I set the alarm for 1:33 which is what I wanted each 400 of the 800 to be. I would know by where I was on the track when the alarm sounded if I was ahead of or behind "schedule". By the Ironman, I thought I hit the first interval right on. The Garmin obviously disagrees with me on that point.

I did focus on not starting out too fast. With last week's intervals, I hit my target time for the first one but didn't get down to it again ... every one was slower. Today I wanted the first 800 to be a little slow or right on 3:07 at the fastest. I was hoping to conserve energy for the later 800's. This approach seemed to work well for me today as evidenced by my subsequent times. It's no secret that I get too giddy at the beginning of my runs and waste a bunch of energy going too fast, too early. I'm going to work on getting away from that approach since I think it's counterproductive.

I also decided that I'm going to count Monday's run in Las Vegas as my tempo run this week. I know the time wasn't as fast as the tempo run was supposed to be and the distance was further. But that run was in the neighborhood of what I was supposed to run and I don't think I'll have a chance to "catch up" and still get the proper between-workout rest.

I've got 15 on the schedule for Saturday.

6 Miles in the City of Broken Dreams

I'm in Las Vegas for an industry tax conference. I don't really enjoy these events nor do I like enjoy Vegas .... So as a diversion/excuse to "get away", I brought my running shoes and gear. I looked up running routes on the web and was able to find a 12 mile loop just off the Strip. Since my "body clock" is still on Central Daylight Time (the change from daylight to standard time was early AM yesterday) and Las Vegas is now Pacific Standard Time, I woke up early this morning. I laced 'em up, strapped on my Garmin, and was ready to run from Bally's where I'm staying.

It turned out to be an interesting run. I had no goal for pace or distance. The only reason I even wore the Garmin is out of habit and so I could upload the run when I get back home. I did think that if everything worked out okay that I'd try to go for about an hour.

I was directionally disoriented at the start and went a few blocks before figuring that out. But I got turned around and back to the Strip, in front of Bellagio, and on my way to crossing the freeway overpass. I was surprised that I saw several runners out this morning. The air was cool and dry. It was refreshing weather in what I view as a depressing city. The run was stop-and-go at times as I dodged traffic, checked my map, and tried to figure out where to go when the sidewalk ended. But since I wasn't running for a pace or time, none of this mattered today. I was just happy to get out. The dry air was absolutely awesome! I wonder if it feels this good to others who run in these conditions? I ended up running a huge square. It got a little dicey coming back under a freeway overpass with no sidewalk or right-of-way. Fortunately the morning traffic wasn't too heavy at the time. I also went up a couple flights of stairs to get over a skywalk then back down again.

Overall, the run was a nice start to what I expect to be a long day sitting on a conference room.

The result ... not that it matters ....

6.35 miles @ 8:23/mile

Training Schedule: Nov 5 - 11

This week is going to be tricky since I'm traveling to Las Vegas for a seminar but I'm determined to get it in! I may mix up the order depending on the opportunities.

#1: 1M WU; 4x800(3:07) 2 min. RI; 10 min. CD
#2: 1M easy; 5M @ 7:43; 1M easy
#3: 15M @ 8:28

Failure-based Training!

I had a tough run this morning. The schedule was for 13 miles @ 8:13.

It started out good but deteriorated. I drove to the Y to run the regular 8-mile route with 5 tacked on. I got going a little before 6 am. The temperature was good (around 57) with high humidity (95% - it was "foggy"). I reminded myself to start slow and also had it in my mind to attempt negative splits for the whole run. I failed both objectives very early!

I ended up with 13.2 @ 9:17 and was pretty much I living, breathing example of what not to do on a long run. Here's a partial list:

Start out too fast.

Run for more than an hour without nutrition.

Run for more than an hour without hydration.

Continue running after experiencing a high degree of discomfort that could be an injury.

Get upset that the run isn't going well and recalibrate objectives to punish yourself.


Here are my frustrating splits with commentary:

8:21 wanted to start about 8:30; feeling good

8:14 negative split; still feeling good but too close to goal time this early ... better slow

8:19 this is good; not negative but the first 3 miles are warm up; time to go!

8:26 didn't feel like I was slowing but obviously was

8:43 new part of route; crossing big intersection & contending with 2-lane country road ... surprised there's this much traffic this early on a Saturday. I like the road (i.e., scenery) but understand why Bob Bond never wanted to take this route. It's unsafe!

8:59 sure wish I had some water. Deciding against my fuel belt in an effort to "toughen up" this morning was stupid.

9:19 I can't believe I'm a minute per mile over my target pace! This is pitiful. My right knee has been bothering me now for a couple miles and seems to be getting worse.

9:35 Okay, I'm not going to hit my goal time. I've turned back for the Y. I can salvage the run by going negative splits the whole way back. I should be able to do this based on how slow I'm going!

9:15 Good - a negative split. Bad - it's 1:02 greater than the goal time. Knee is not well; still need something to drink. Wonder if GU would help at this point?

8:59 Another negative split. Keep this up and I can say the whole run wasn't a waste.

8:52 Still on track but the knee isn't improving and I've got no energy.

9:23 Feeling sorry for myself.

10:49 Downright embarrassing given the objective.


This was a frustrating run. The FIRST training program is proving to be hard and I'm realizing that I won't be hitting my times but I'm going to press on to see if I can "catch up" to the program. If I do then I'll have tangible evidence that I'm really improving. If I don't then I'll recalibrate the program. Everything right now is driving off my 5K PR time but maybe that isn't the right starting point given my current fitness level.

I know better than to do everything wrong today like I did. Somehow I was thinking I could go "outside the lines" and achieve something more. That's just stupid. Instead of complicating the workouts, I just need to focus on the task at hand AND make proper preparations to be successful. I don't want to feel like this after another workout anytime soon!

Mile Intervals Ain't Easy

I couldn't sleep this morning so that led to an early start. I had
planned to run tonight (thought it might be interesting to be out with
the trick-or-treaters) but Jonathan gave me a heads up about a 5K at
Rice University tomorrow night. I knew that I wouldn't make the race
if I ran my intervals tonight but I may have a shot if I got them in
this morning.

The schedule was for a warm up of 10 to 20 minutes followed by 3 1600 meter intervals in 6:28 with 1 minute rest in between each. The cool down was for 10 minutes. That was the plan, this is the reality:

2 mile warm up
6:25
6:46
6:51
1.8 mile cool down

This workout was tough! I'm not sure if it was just a bad day or if it was just too much of a stretch for me. I like to think it was a bad
day. The 1 minute break between intervals was SHORT! It didn't allow
for much recovery.

I've got 13 miles on Saturday. I'd like to be done in time to watch
the Olympic marathon trials from NYC. There are a couple of guys with Utah connections I've been following.

Day 1

Awww, the excitement of a new training cycle ... !!!

I overslept since I stayed up to watch the final out of the Red Sox sweep of the Rockies in the World Series. I had planned to run from the Y but didn't think I could get back home before Cameron would need a ride to get his day started. Therefore, I just ran from the house. I started a little before 5 am.

The plan called for a 2 easy miles followed by a 2 mile short tempo run at 7:03 pace then 2 more easy miles. I made the trek over to the high school and ran the middle 2 miles on the track then came back home. It broke down like this:


2.12M @ 8:38

2M tempo (7:02 & 7:00)

2.01M @ 8:59


My right knee was bothering me a bit on the cool down. I'm not sure what that was because everything was fine until I transitioned from the faster tempo pace to the cool down pace. Hopefully it's nothing.

This training program is supposed to place an emphasis on quality rather than quantity. I have the early impression that every workout is going to be just that "work". There's probably not going to be an opportunity to loaf through a workout and still hit the planned times. I suppose this is good since I think it's what I need to get where I want to be. This morning's run felt like a "speed workout" but it wasn't ... the speed workout will be Wednesday night when I get to go out for 3 x 1600's. I'm already looking forward to the payoff of this training plan!

Training Schedule: Oct 29 - Nov 4

Mon - 6 MILE RUN (2 easy; 2 @ 7:03; 2 easy)
Wed - SPEED (10-20 min. WU; 3x1600@6:28[1 min. recov.]; 10 min. CD)
Sat - 13 MILE RUN @ 8:13

Profiled on Run for Speed Blog

Jonathan Bennett wrote a flattering profile on his Run for Speed blog.

Cory's St. George Marathon


Run for Speed Blog

New 5K PR

This morning's Run The Woodlands 5K went well. I clocked a new personal record (PR) of 20:48.

It was a cool morning. But I warmed up soon after the start. I worked my way through the small group of runners to the front of the pack. (One of the entertaining aspects of The Woodlands run for me is the fact that I can stay with the frontrunners for awhile, if I choose to.) I found myself in second place 2/3 mile into the run. My pace was a bit faster than I wanted and I knew that I'd pay for it later. I dropped to third then fourth place during the second mile as my pace slowed from 6:27 over the first mile to 6:56 for the second. I had planned to hold the second mile at 6:45 but just wasn't able to do it. Over the last mile I was passed by a few other runners even though I held my third mile pace at 6:55 (my plan was for 7:00). I ended with a decent kick over the final 0.1 mile. I covered it in 0:29. I finished in 9th place.

My stomach started bothering me about half way into the race. I haven't had that problem before. It just felt like my stomach was empty even though I ate earlier this morning. I'm not exactly sure what to make of that situation.

On the one hand I'm pleased with the run after not training for 6 days (that's the longest break I've taken since March). On the other hand, it seems like I can do better. There's some time to be had over that second mile. I'm closer to my 20:30 5K goal. Of all the goal times, I've laid out for myself I expect this one to be the easiest to reach.

FOOTNOTE: The anticipated dual with Cameron never materialized as Cameron found himself afflicted with the common teenage malady that I call "mattress-itis". You know that's the one where a person finds a mattress attached to their back in the morning and are unable to free themselves from it. My guess is that he knew he wasn't ready for the challenge so he just folded before he found himself embarrassed.

I'm Floundering!

No goals ... no training schedule ... no motivation ....

That's what I'm feeling right now. So it's time to take the bull by horns and get organized with my running!

My objective is to qualify for the Boston Marathon. The required time for 40-44 year old men is 3:20. That's a big jump from my 3:40 in St. George (which I'm finding is an EXTREMELY fast course on which I had absolutely PERFECT conditions ... I've even read several bloggers suggest that St. George allows marathoners to record inflated PR's ... not that good for my confidence!). But I think with some focus and effort, I can get there.

Here's the plan I'm toying with but not yet committed to:

GOALS

5K - 20:30 (current PR 21:35)
10K - 42:37 (current PR 45:31)
HLF - 1:34:50 (current PR 1:46:09)
MAR - 3:20:00 (current PR 3:40:18)

To accomplish this I've got to introduce more speed work into my training. I used Runners World Smart Coach for my St. George training program and it worked well. I'm a bit reluctant to go away from it but I think I'm going to try a training program by the Furman Institute of Running & Scientific Training. The program seems to focus on intense, quality workouts without "junk" mileage. I'll follow the FIRST program for my next marathon and see what kind of results I get.

I dropped the Cajun Classic from my race schedule since I don't think I'll be ready to challenge my goal time by then (due to my recent slack training regimen!). My new race schedule is something like this:

Oct 27 - Run The Woodlands 5K (Cameron plans to beat me and I expect he will but I won't go down easily!)

Nov 22 - Ogden Regional Medical Center 5 Mile Run (We'll be in Utah for Thanksgiving so I'll give this one a shot. It will probably be COLD! I'd like to come in somewhere near 34:00 but that will be a challenge.)

May 17 - Ogden Marathon (It should be nice to get back on the Ogden course. I saw the last half in 2007 so that should help from a tactical standpoint. I also plan to get a pacing strategy from the guy who designed the pacing schedule I used in St. George. My goal here is 3:30:00.)

Oct 4 - St. George Marathon (A return to the scene of my maiden marathon. Hopefully I can get through the lottery again this year and get back on that fast track. If not, my backup marathon at the moment appears to be the Steamtown Marathon in Scranton, PA [Oct 12])

Baton Rouge 4-Miler

Cameron and I spent the night at Jonathan's mom's place in Baton Rouge after last night's LSU-Auburn game.

Jonathan and I started the 4-mile loop around University Lake at 7 AM. It was very nice to have new scenery and I always enjoy running with Jonathan. He's training for the White Rock Marathon in Dallas. He's also getting faster every time out - it seems! I'm confident he'll have a succesful marathon debut in December. He's following that up with the Houston Marathon in January.

Cameron and I made the 4 1/2 drive home this afternoon. Paige will be back from California tomorrow.

Solo 9 Miles from the Y

I started a run from the Y at 5:45 this morning. I was just under a 9:00/mile pace. The weather in Houston is changing so I enjoyed the 55 degree temperature this morning. However, the humidity was still +90%.

Paige is in California visiting her mother and brother. Cameron took the PSAT exam this morning. When he finished, we drove to Baton Rouge. We met up with Jonathan and Julie. Jonathan had miraculously found someone to sell him 2 tickets to the LSU-Auburn game at face value this afternoon. Cameron and I really enjoyed the game. LSU won on a last-second touchdown pass. It was nice to see an SEC football game with +94,000 ragin' Cajuns! THANKS, JONATHAN!

Rice University Tour w/Jonathan

Jonathan and I got together today for a 6-miler around the campus of Rice University. It still doesn't seem that I've fully recovered. This is surprising to me. Maybe it shouldn't be ....

One Week Later and Still Feeling It

Paige wanted to try out Memorial Park so we left the house at 6 am for a morning run. She did 7 miles (counterclockwise) and I did 8 miles (clockwise). That arrangement worked out well.

My legs (particularly quads) were still sore and a little tight.

Paige said her hip and knees flared up a bit at that distance. Hopefully she's able to train through it and be physically sound to continue working toward her marathon goal.

Another 3 in the 'hood

Clocked 3 miles in the neighborhood this morning at 4:20 am. It seems I'm finally starting the feel better. My legs weren't as weak as they were Wednesday morning.

What's Next?

I'm still thinking through things but at the moment this is my best guess.

I'm not going to WARR in Sydney at the end of the month. This is a disappointment but the disorganization of those in charge of our contingent and the general logistics weren't working out. I'm finding as I get older I have less patience so to avoid further frustration, I'm scrapping this plan altogether.

The Houston Marathon is full and I didn't register. Frankly, I didn't want to commit to another marathon before running my first. There may be opportunities to have other runners transfer their entry to me but for now I'm not counting on it.

Okay, so that's what I'm NOT doing .... How about what I am doing ...

November 3 Cajun Cup 10K, Lafayette, Louisiana
November 22 5-Mile Thanksgiving Charity Run, Ogden, Utah
January 19 Cabo Half Marathon, Cabo San Lucas
May 17 Ogden Marathon, Ogden, Utah

Of course, all of this is tentative and subject to change but it's good to have a plan.

Interestingly, after spending an hour at the finish line in St. George, Paige is thinking she would like to do a marathon. She's looking around at different dates and locations. Of course, her decision could alter my schedule.

Stretched Out with 3 SLOW Miles

I took a three-mile tour of the neighborhood this morning. I went very slow and didn't look at my watch. Just used it to stretch out. I've still got soreness from the marathon - mostly in my quads (from the downhill run, I suppose) and some in calfs.

My plan this week is just to "listen" to my body and try to give it an opportunity to recover.

The question of "what I'm doing next" keeps coming up. At the moment, I'm not too sure ....

List of Marathon Moments To Blog About ...

Four alarms & the false start

2 things speaker at the First Timers' Seminar has never heard after a marathon:
"I really wish I wouldn't have trained so hard."
"Boy, you really sucked today."

The "real" marathon began at the post-run massage line!

Final 1/4 mile

"Stan" really was The Man!

Zimmerman's pace band

The "pink" ladies ... were they robots?!?!?!?

DATELINE: St. George, Utah

3:40:18

St. George Marathon Report - DRAFT VERSION !!!

Jonathan pointed out this afternoon that my blog isn't current. Hopefully this hasn't been too hard on my readership (ha, ha, ha)! It seems I've had to pay a price for skipping out of town to run the marathon. It's been a peak time in the office so ever since I've been back I've been making up for being gone by working.

Anyway, here's a hacked up race report for what it's worth. I wanted to polish it up before posting it but that may not be forthcoming so ... here's what I have for now:



The marathon went well. It was a really good experience. I had mentally prepared for the worst and was pleasantly surprised when none of my worst-case-scenarios came to pass.


The conditions were absolutely perfect. The temperature at the start was 35 and at the finish it was 60. Humidity was 40%. I ran with my friend from LA for about 17 miles. He was having stomach problems and had to fall back. The run started feeling more like work at about 18. I think that was because I wasn’t with my friend anymore. By Mile 23, my legs were very fatigued (mostly quads from running downhill but my calfs were getting tight too). The course gets into town at about that point so spectators are lined along the streets with signs, cowbells, and cheering. There were some bands playing too. That was a big boost. Coming out of an aid station, I was gasping as I was gulping water or Gatorade. Fortunately, I hooked up with a 56-year old guy who was trying to qualify for the Boston Marathon. His required time was 3:45. My best-case-scenario goal time was 3:45. He offered A LOT of encouragement over the last 3 miles. I finally told him to go ahead so he could get his time and qualify but he wouldn’t go. I stayed with me. He knew the course so he kept me informed of what was coming up next. It was a miracle this guy came along for me. Interestingly, my legs kept getting heavier and heavier but I felt really strong on the cardio side. It was a strange feeling (runner’s high ???) … like I could keep going indefinitely if only my legs weren’t burning so badly.


Okay, here’s my favorite marathon moment. We make the last turn and there’s a little over ¼ mile left. I could see the finish and was feeling real giddy. My older running buddy sensed it and told me to go ahead. So I took off for the finish line. I was passing what seemed like dozens of people as I picked up speed. Now you’ve got to realize I’m not fast but I do have a mantra that “no one passes me at the end of a race”. As I’m going faster and continuing to pass other runners, I hear footsteps over my right shoulder. Someone is coming up fast. I pick up my pace. The other runner is now beside me. He picks up his pace. I stay with him. It seemed like forever …. We kept picking it up until I was at top speed. There was no way I could go faster. At that point, I looked over at the guy. It seemed like he was a young kid. In reality he was probably in his mid-20’s. He looks at me and smiles. I figured that was it so I said to him, “Ahhh, it looks like you got me.” I turned back toward the finish line and gave it absolutely everything I had. I don’t know how far I went like that but when I looked to my right he was gone. I had dropped him! By this point, the line seemed within reach and I figured I’d just continue the sprint to the end. I ran out of gas about 60 yards short of the line and couldn’t take it in as strong as I wanted but I still finished fast and … no one passed me at the end. That whole last stretch had spectators on both sides of bleachers along the way. They were yelling and it was really exciting. I was happy the have a National Guardsman “catch” me after the finish or else I’m sure I would have collapsed to the ground.


I’m pleased to report that my GPS recorded my final splits as:

Last Mile – 7:38
Last ½ Mile – 3:22 (6:44 mile pace)
Last ¼ Mile – 1:23 (5:32 mile pace)


My finishing time was 3:40:18 (8:25 mile pace)


You can view a couple action photos here:

http://www.marathonfoto.com­/index.cfm?RaceOID=13112007M1­&LastName=BIRT&BibNumber=2777­&Mailing=5924


It’s too soon after the finish to know what my plans are from here. I really enjoyed the marathon but I’m sure that a big reason why I did was because of my preparation. To prepare properly requires a huge commitment of time. I think I’m going to drop down and run some shorter races for a while – maybe a 10K next month and a half marathon in January. From there, I’ll see how I feel about getting ready for another marathon.

Confusion Reigns!

Yesterday turned out to be a particularly bad day at the office. Without getting into the details, my nutrition and hydration routine was really thrown off. My intent this week has been to focus on three things: nutrition, hydration, and rest. I've done pretty well until yesterday which ended up being an extremely bad day all the way around.

This morning I was scheduled for an easy 3 miles at 8:46 pace. Hopefully I'm thinking more clearly than I was this morning when I went out at 4:50 am. I started from the house feeling okay and without much thought proceeded along my run focusing on keeping it EASY and not stepping in a hole or on a curb. My pace seemed fine and I wasn't really paying much attention to it. I was trying to imagine the start Saturday before sun up. Well before I knew it 3 miles had passed and to my surprise I was still 1.5 miles from the house. I had absent-mindedly taken my 5 mile route this morning instead of the 3 mile route. Doh!

I used the additional distance as a warm down.

Easy
3 miles @ 8:26

Cool Down
.84 mile @ 7:08 ????!!???!


Hopefully the day goes better!


Forgot to mention I wore sunglasses yesterday to see how the high visibility lenses worked before sun up. They were fine but I've decided I'm not wearing sunglasses during the marathon. It's too long to be dealing with them if for some reason they become a nuisance.

3 Mile Tempo

I wasn't expecting to feel too good this morning due to skewing my diet away from carbohydrates the past couple days. I'm not doing a full blown carbo loading routine but a modified version of my own design. I've read the best science suggests a 3-days off/3-days on for the best carbo loading. So I've just focused on a protein-rich diet for the past couple of days. Beginning tomorrow, I'll skew my intake toward carbohydrates with a goal of about 75% total caloric intake being carbs between now and the marathon.

I didn't feel particularly bad ... or good this morning. I started from the YMCA through the neighborhoods at 5:30 am. The goal was a 1 mile warm up followed by a 3 mile tempo run at 7:20/mile pace then a 1 mile cool down. I decided I'd try to run the first warm up mile at the same pace I hope to run the first mile of the marathon, 8:56. Here's what I ended up with:

1 mile warm up 8:44

Tempo
Mile 1 7:16
Mile 2 7:30
Mile 3 7:22

1 mile cool down 8:30


The air felt cool at the start this morning. But after the run, I noticed the temperature was 64 with 90% humidity. The current forecast temperature for the start of the marathon Saturday is 36!

St. George Pace Chart

Here's what I'm considering for Saturday given what I've heard about pacing and the variable elevation.

Pre-Event Thoughts ...

Okay, if you've been following along here, you my have a sense for my crazed anxiety about this Saturday's marathon. If not, let me just say that for the past two weeks I've been VERY freaked out by the whole concept.

However, while I can still get myself pretty worked up over the whole thing, I'm feeling differently about things now. Don't get me wrong! I can still get worked up and easily head off down the road of pessimism but beginning Saturday my attitude started to change.

It seems my two biggest concerns have been a general but overwhelming fear of the unknown and an attitude of wanting to do my best while having no idea what to expect as my best. So these issues have turned me into the mental equivalent of a dog chasing its own tail!

An analogy occurred to me Monday morning which led me to wise words taught to me when I was a teenager.

The idea about preparing reminded me of a concept I was taught as a teenager by a respected member of the community. My friend's dad happened to be the Justice of the Peace as well as an ecclesiastical leader in the small town where I grew up. He was one of those people you occasionally meet who just seemed a bit wiser than the general population. Because of this and his position and personality, most people accorded him a degree of respect. At least as a young person, I know that I did. He once shared with me the concept of the 6 P's. I've used it many times since but it just occurred to me that it applies to my marathon training.

The 6 P's are:

Proper prior planning precludes poor performance.

Weeks ago I made my plan and I've stuck to it. There were training runs which I really enjoyed and some that I didn't. There were times when I felt great and times when I didn't. There were times when I didn't feel like running but I did. There were times when the Houston summer didn't offer ideal conditions but I went out anyway.

The plan was laid out and executed. There's really nothing left to do to give myself the best opportunity for a good marathon.

Now the analogy. It occurred to me that the marathon is not unlike a test from my days in school. Most of the time one never knows exactly what's going to be on the test. You probably have a general idea of the concepts but not the precise way the instructor will choose to test your knowledge or ability.

The marathon is the same except in a physical rather than mental sense. I have an idea of what the experience might be like but I don't know the exact way it's going to play out. What will it be like on the course with 7,000 other runners? How will I feel at Mile 22? ... I've never been that far. How hard can I push for a better time and still finish? There are dozens of questions but none can be answered until I'm living the experience. Just like the academic test, the only thing to do is study and prepare the best way you know how ... maybe rely on others who have taken the class or had the instructor before (thanks, Stephanie, Randy et al.) ... maybe you take an approach that has been successful in the past (Runners World SmartCoach worked for me at the Ogden Half Marathon in May). Once you've made your preparations, there's no more left to do but take the test ....

On Saturday morning at 6:45 am MDT, I'll step to the starting line to take the test. From there, I'll rely on my preparations over the past 16 weeks.

Giddy 3 Miles

Today's scheduled run was for 3 miles at 8:46. I'm planning to go out in the morning for each run this week. I read somewhere that it's a good idea to get your body used to running at the same time of day that the marathon will be.

I started from the house around 4:45 am. I was feeling good right from the start and even though today's run was supposed to be "easy", I figured I'd pick it up a bit faster than scheduled.

Here's what I ended up with:

7:58
7:50
7:48

3 miles @ 7:52 (23:36)


This probably wasn't exactly what I should have done .... I had a good stretch after and generally felt good; strong. Hopefully this is the result of the taper and allows me the same sensations this coming weekend!

Training Schedule: Oct 1 - 7

Mon - Easy 3M @ 8:46
Wed - 5M w/3M Tempo @ 7:20
Thu - Easy 3M @ 8:46
Sat - St. George Marathon

8 Mile Taper

The good news is that today was the last long run before the marathon. Ironically, that's the bad news too!

I ran from Memorial Park with Stephanie, Laurie, and Randy. We started at the 6 and the weather was very nice. It has been very nice to train with Stephanie's group. Most of the group is running the Chicago Marathon next Sunday. I realized today that it seems like I have much more confidence when running with this group. They're all better and more experienced runners than I am but it seems like they care that I do well. I hope I can run next Saturday as comfortably and confidently as I usually do when running with my regular Saturday group. I also wish each of them the best in their marathon next weekend. I know they've trained hard for a long time and I'm sure they'll do well.

We rolled up 8 miles this morning.


8.11 miles @ 8:19 (1:07:29)


By complete coincidence, I met a guy named Dirk in the parking lot after our run. He has run the St. George Marathon seven times. He's not running this year due to injury. He gave me several things to think about: Veyo Hill is huge ("bigger than any hill on any other marathon"); start out slow; there are places on the course where you can take advantage of the downhill grade; don't try to run an even pace - it will really screw you up; seriously consider wearing sunglasses; among other things.

I guess that's about it. I picked up my parents from the airport and went to Cameron's cross country meet. Unfortunately I just missed the JV race he was in. Incredibly, he shaved one minute off his 5K PR! He had been saying throughout the week that he felt like he was going to have a good race. Boy was he right!

Longest 3 Mile Run Ever ...

I wasn't able to run yesterday due to work so went out this morning.

Warmed up for a mile from home on road toward the high school track. Got three miles at a somewhat consistent pace. Oddly, the run felt like it would never end. Cooled down on the run home.

7:21
7:23
7:14