Saturday, June 28, 2008

Can I Call 10 Miles a Long Run?


OBJECTIVE
10 mi. w/8 mi.@ 8:24-54/mi. & last 2 mi.@ 7:55/mi

ACHIEVED
10.35 mi.@ 8:34/mi. w/8:43/mi. & last 2 mi.@ approx. 8:26/mi.

5:20 AM 73° 94% 2 mph

I got the miles in this morning but it didn't go exactly as planned. I started from Spring Cypress headed toward the Y. The Spring Running Club and ChampionsFit were starting from the Y at 6:00. My plan was to meet them there like a have the last couple Saturdays. My legs were sore at the outset but loosened very gradually as I worked my way to the bayou and down the trail in the dark. My pace was a little slower than I wanted over the first 3 miles but I was anticipating meeting Sean and Bob who would push it faster than I wanted on the way back. Miles 4 and 5 I was at the high end of the range I wanted to be in.

When I got to the Y, no one was lined up to run. Rather than be about a half mile short of 10 miles when I got back to the car, I decided to make a loop of the soccer fields while waiting for the large running group to appear. While I was early in my loop, the group materialized at the "start line" and disappeared. I finished my loop and started reeling in runners. The group came back to me pretty quickly. I pushed my pace as I passed the other CF runners some called out "hello's" and encouraged me to catch the "fast guys". It took me a while to catch Bob, Seth, Stan, and an unidentified woman who's training for the Portland marathon. When I saw that Sean wasn't with them, I knew the pace wouldn't be as "hot". We chatted as we worked our way back up the trail.

With 2 miles to go ... it was time for my pickup. But I didn't. For some stupid reason, I felt obligated to stay with the group. I'm a bit mad at myself now for not taking off. Once we got to Eldridge, I had planned to break off since the group was going to go through the neighborhood to get an even 5 miles before doubling back. Bob persuaded me to stay with the group through the neighborhoods and end up coming out the backside close to my car. Okay ... I agreed. Figuring it wasn't that big of a deal. Well, Stan and Bob then proceeded to disagree about the right course through the neighborhood. This slowed as down and really frustrated me. This went on for much longer than it should have. Now I really wished I had just picked up over the last 2 miles on the path and turned up Eldridge to my car. Needless to say my last two miles were slower than planned.

Once back at the car, I took time to stretch really good. I did figure 4 on the ground and the yoga position Sean showed me a couple weeks ago. While in the parking lot, I noticed a HUGE bird sitting on a power line. I walked over for a closer look. It didn't fly. I wished I had me camera for a picture. I want back to the car for my phone which, like most phones, has a poor-excuse-for-camera built into it. I took 4 or 5 pictures then took my phone back to the car and started stretching some more. Still watching the bird, I noticed a blue jay kept swooping at it like mosquito. The big bird didn't flinch. Suddenly out of no where another HUGE bird came flying in and landed on the wire next to the other one. This one was bigger than the first! The first bird flapped its wings and made some noise until the second moved down the wire about 50 yards. When that bird flew it's wingspan seemed like it was 6 feet! I was amazed at the size of the birds. When it flew, I saw color around its head and beak. All the time, I'm wondering what kind of bird is this. I was thinking it must be some kind of vulture. After seeing the head and color, I was thinking maybe it's a California condor. I looked up wikipedia and the California condor is critically endangered and its range doesn't extend to Texas (although it used to). So I'm back to wondering what kind of bird I saw. I think the smaller one was a female and the larger, more colored a male. ... a couple of vultures knowing where a tired runner was going to finish a long run for the day ....

PRE RUN
Accelerade

POST RUN
Accelerade
Later, chocolate milk, multivitamin & Kashi GoLean cereal w/skim milk

Friday, June 27, 2008

Not Feelin' It

OBJECTIVE
6 mi.@ 8:24-54/mi.

ACHIEVED
6.15 mi.@ 8:53/mi.

5:21 AM 77F 89% 3.5 mph

I wasn't feeling too fired up for this one. Once awake I hustled myself out the door because I knew there was a risk of not running altogether if I gave myself a chance to think about it.

Uneventful .... My legs felt tired. I suspect yesterday's PT contributed part, if not all, of what I was feeling. I tried to focus on just being outside, alive. It rained yesterday so that brought a freshness to the outdoors. It also seemed like the humidity was 98% rather than 89%!

Finished it off. Happy to have it in the books. Wondering about tomorrow's 10-miler ....

PRE RUN
Accelerade

POST RUN
Accelerade, multivitamin & 5-grain hot cereal w/turbinado, flax seed & skim milk

Thursday, June 26, 2008

Too Fast ... ?

OBJECTIVE
4 mi. SLOW

ACHIEVED
4.02 mi.@ 8:48/mi.

6:29 AM 73° 94% 0 mph

I got a late start this morning. I was up in time but got sidetracked while checking my work email before the run.

Finally broke away. I expected a slow one today which was fine because that's what the plan called for. My legs started getting sore yesterday at work while sitting for long stretches. I surmise it's delayed onset muscle soreness from my PT on Tuesday (Dani, my therapist, tipped me off to that when I met with her today.). Of course the difference with starting later is that it's light at the beginning of the run. I don't necessarily like it that way for some reason. Maybe in a perverse sense it seems like I'm more dedicated if I'm running while it's still dark ....

With sore legs and a planned slow run, I was surprised I was under 8:30/mi. for the first 2 miles while running a natural pace and not looking at my watch. I reigned it in over the last half of the run. I don't understand the physiology of running slow on recovery days but I know that's the way it's supposed to be done. I've also read that the aerobic benefit of running slow miles is almost the same as running fast miles. Anyway, as I pondered this and wondered about it, I slowed down.

After driving to the office and spending some time there, I broke away for physical therapy. I liked having Dani to myself this time. She's tough and really forces me to use proper form. Which is good for me ... but it's hard. Generally had more of the same with bands and the large ball; working the glutes, quads and hamstrings. Some of the positions don't look that tough but once you get going there's a tremendous burn. Hoping that all of this is helping. She's not at all happy with my running schedule. She wants me to rest every other day and reduce mileage. ... I'm still not listening.

PRE RUN
water

POST RUN
chocolate milk, multivitamin & oatmeal w/flax seed, turbinado & skim milk

Wednesday, June 25, 2008

Another Big Workout in the Books

OBJECTIVE
8 mi. including 5 x 2 min.@ 6:40/mi. & 2 min. active recovery

ACHIEVED
8 mi. @ 8:30/mi. including
2.42 mi.@ 8:50/mi.
2:02 min.@ 6:44/mi.
1:58 min.
2:00 min.@ 6:23/mi.
1:59 min.
2:00 min.@ 6:30/mi.
2:00 min.
1:59 min.@ 6:35/mi.
1:59 min.
2:04 min.@ 6:29/mi.
1:56 min.
1:59 min.@ 6:38/mi.
1:59 min.
2.56 mi.@ 8:51/mi.

5:34 AM 73° 92% 0 mph

Yes, I added an extra rep on my Big Workout today. It wasn't because I was feeling great. Probably more just to spite my physical therapist! Yes, I know that's childish.

Also, when I've done my Wednesday Big Workout over the past three weeks, I've extended my active recovery by about a minute. I've only done this because I end up about a quarter of a mile short of the turnaround point for the run and I haven't wanted to make the turnaround in the middle of a fast rep. Well, today I just started my fourth rep on schedule and made the turnaround in the middle of the rep. ... not good for speed but I still ended up at 6:35/mi. pace.

After the set of speed work, the run back was tough. It was all I could do to hold on to the pace. I think it was a combination of the extra speed rep, no extended rest between the third and fourth rep, and PT yesterday. But I made it.

Yesterday's PT session seemed pretty good. I was late due to my having to stop on the way to buy compression shorts. I forgot mine at home. Great way to start a working relationship, right? Dani greeted me by asking about my running. I told her 37 miles last week. She wanted to know when I rested. "Sunday." "That's not enough. You need to rest every other day. I know you have a race coming up but you have to compromise. Did you do any speed work?" I lied. "No - just miles." She turned me over to Pilar, who honestly looked like she was about 16 years old. But she seemed to know what she was doing. She took me through the following:

calf stretch
Figure 4
calf raises 2-leg then 1-leg
clam - (tie an elastic band around both legs, lay (or is it lie) on side, lift top leg)
bridge
bridge w/calfs on ball
bridge w/heels on ball 2-leg then 1-leg
leg press 2-leg then 1-leg

My form on the one-leg press especially the left leg was naturally bad. Dani came over and pointed it out. She cleaned up my form and said, "This is what we need to work on." She explained that while running the knee goes out of position or alignment so quickly then back in that it may be imperceptible. Running reinforces the bad form. So it looks like I'm in for a break-him-down, build-him-up approach to clean up my form. I'm supposed to do clams at home then go back on Thurday.

I've got a slow 4 miles tomorrow and PT again.

PRE RUN
Accelerade

POST RUN
Accelerade
Later, water mulitvitamin & 5-gain oatmeal w/flax seed, turbinado & skim milk

Tuesday, June 24, 2008

Heavy Air, Heavy Legs

OBJECTIVE
6 mi. EZ (8:24-54/mi.)

ACHIEVED
6.30 mi.@ 8:50/mi.

5:22 AM 71° 95% 0 mph

Ninety-five percent humidity that's crazy! The air definitely had a "thickness" to it this morning.

My legs were heavy and I really didn't ever feel like I got going. I also suspect myself of subconsciously holding back since I have no idea what's in store for me at this morning's PT session. The only thing I've heard over and over is that Dani, my therapist, isn't "warm and fuzzy". She even said something to that effect when we met ... and seemed proud of it. That's fine with me - so long as her methods work and are able to get me back on track.

I spent much of this morning's run thinking over a memo that I have to write for the CEO. Although the topic is highly technical, I had the good fortunate of sitting through Dr. Dave Stewart's class at BYU that was exactly on point. The problem for me is that the class was thirteen years ago! At least it's a good base to work from. I'm enjoying the fact that I'm slightly ahead of the high-paid consultants on this topic. Of course they have national experts to drawn upon when necessary. Okay ... enough work talk on my running blog! ... although maybe that's what slowed me down this morning ....

I've got to hustle off to PT. I'll post more about that experience later.

PRE RUN
Accelerade

POST RUN
water, multivitamin @ oatmeal w/skim milk

Monday, June 23, 2008

A Little Sore

OBJECTIVE
4 mi. SLOW

ACHIEVED
4.02 mi.@8:57/mi.

5:18 AM 70F 88% 0 mph

After yesterday's off day, I was disappointed that my legs were a little sore this morning and my left IT band was slightly achy. I suspect those are the effects of Saturday's run AND not getting proper rest over the weekend. I ended up working at the house last night until 1:30 AM. Two calls at home from the CFO over the weekend will do that! Hopefully this equity offering goes out in a couple days then I can focus on other things.

I decided to hold this week's running constant while figuring out what's in store for me at physical therapy. My first "real" therapy day is tomorrow then I'm back in on Thursday. I would love it if Dani reveals the "holy grail" to me. Unfortunately, I'm doubtful it will be that easy.

Six miles tomorrow at an easy pace. Today's forecast is for temperatures close to 100 and high humidity. In contrast, this morning's run was quite pleasant ... a little cooler than usual.

PRE RUN
water

POST RUN
oatmeal w/skim milk, water & multivitamin

Sunday, June 22, 2008

Training Schedule: June 22 - 28

Sun. - Rest
Mon. - 4 mi. SLOW
Tue. - 6 mi. EZ
Wed. - 8 mi. w/5x2 min.@CV & 2 min. active recovery
Thu. - 4 mi. SLOW
Fri. - 6 mi. EZ
Sat. - 10 mi. w/last 2 mi.@MP

(Physical therapy Tuesday and Thursday)