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.