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