League Line Road w/Stephanie's Abrreviated Crew

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

ACHIEVED
12.89 mi.@ 8:08/mi.

6:15 AM 74° 92% 4 mph

It was a beautiful morning for a run. I got an early start on the drive to Conroe and arrived about 15 minutes before the others. This worked out great as I got in a good stretch and mentally shifted gears.

Stephanie arrived with Randy, Laurie and Brian (our host for the day who usually runs with Wayne's group). They waited about 5 minutes for Jonathan but we found out later he had a late night and didn't set his alarm.

We ended up running the exact same route Jonathan and I covered together a while back. The route is hilly (for Houston) but I really enjoy it. It's a bit cooler in Conroe ... maybe because of the nearby water and being a bit farther north ....

We started out fast. Brian was leading and I think he's used to a faster pace than Steph's group runs. We kept trying to bridle him. I was feeling okay but didn't know what to expect with my IT band so I didn't want to blew out too fast, too early. We stopped by a water break at the Teaswood turnoff. I had mild stomach discomfort and wondered about my decision to eat a little oatmeal this morning before leaving the house. I used to always eat before a morning run but haven't been eating pre-run for a few months now.

We made it the I-45 where they had stashed more water. It's about 4.5 miles in. I was still feeling okay. There was discussion about slowing the pace. Brian pulled off the lead for the return trip. Laurie pulled out and started gapping us (as she often does). Randy wasn't going to let her go. The two of them stretched a 100 meter lead on us. Stephanie and I had a chance to catch up. Brian talked about St. George since he's run it twice.

At the water stop with around 2.5 miles remaining, I was still feeling good and decided that I'd try staying with whoever went to the front. Brian reminded us that once back at the cars there was a 3 mile loop to add on at the end of the run. I figured if I wasn't feeling like it, I'd just skip the add on. After all, I'm still capped at 10 miles, right?

Laurie and Randy eased to the front. I went with them. There are a few big ups and downs over this section but the road is narrow and morning recreational traffic had picked up by now. Going up the second hill, an oncoming vehicle approached at a high speed. I picked up my pace to get ahead of Laurie and into single file. I felt strong and the pace felt okay so I just stayed with it figuring I'd top the hill then ease up. Once on top, I tried focusing on my form going downhill; low knees without over striding ... increased turnover. My pace picked up. I couldn't hear Randy and Laurie any more but didn't look back. I still felt good and figured I'd just hold the pace as long as I could. Be strong on the up's and use good form on the down's. I thought I knew how many hills there here back to the marina but I was early surprised when I topped a hill and the parking lot was at the end of this long downhill section. I was sure that at least another up and down was left. As usual, I was "the horse returning to the barn" and picked up the pace some more. I've never led Steph's group at the finish of a run. Not that it's a big deal but to me it felt like some sort of milestone. Of course, they were all planning on another 3 miles and, at this point, I wasn't.

At the car I got water, the others arrived shortly after I did. Although I didn't feel like adding the extra 3 miles. I went out with them for two reasons: 1) I missed yesterday's run and 2) I wanted to know the 3-mile loop that Brian was leading us on ... in case I come up on League Line Road myself sometime. It's always good to get another route in your mental directory.

Mile splits:
8:26/7:52/7:53/8:02/8:08/7:56/8:10/8:09/7:26/6:52(0.85 mi.)

8:55/8:56/8:40


PRE RUN
FRS & oatmeal w/turbinado, flax & skim milk
(had very mild stomach cramping throughout first third of run; not a big deal but occasionally uncomfortable)

IN RUN
Accelerade - 20 oz. over 4 stops & mint, chocolate GU @ 4.5 mi

POST RUN
SlimFast (2 cans) & water

Conspiring against Me!

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

ACHIEVED
nothing

This is the first day in six weeks that I've missed a run. I got up this morning with every intention of running but checked my email before going and ended up tied up with a major issue at work. ... very disappointing. Thought I'd get the miles this evening but the work issue continued throughout the day and kept my at the office late. Decided just to go home and sleep to save my legs for tomorrow.

OBJECTIVE
4 mi. SLOW

ACHIEVED
4.01 mi.@ 8:54/mi.

5:29 AM

Felt pretty good this morning. I was happy with my pace after yesterday's effort. I wore my new Mizuno Wave Rider 10's for the first time. This is my fourth pair. I think my oldest pair is due for retirement. I've only been using them on my shortest runs.

I had some discomfort above the inside of my right ankle. I first noticed it during the last half of yesterday's run. It doesn't seem like a big problem but I'll keep tabs on it. ... maybe it's due to running on old, worn out shoes ... ???

I was happy with the coincidental, near-perfect-symmetry of today's splits:

8:55/8:55/8:56/8:50

I wasn't worried but time or splits and didn't even look at my watch much. It seems good to have hit a comfortble and sustainable pace for today's run without really worrying about it.

PRE RUN
water

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

OBJECTIVE
9 mi. w/7x2 min.@ 6:40/mi. & 2 min. jog

ACHIEVED
9.06 mi.@ 8:31/mi. w/7x2 & 2 min. jog (see below for splits)

5:31 AM

This run always looms ominously on my weekly calendar. I don't enjoy the strange anxiety it causes leading up to it but I love the ecstatic feeling of completing it!

I was particularly happy with closing the last 3 miles averaging 8:31/mi. and running negative splits. I was working but it felt good.

2.44 mi.@ 9:00/mi.
1:59 @6:50/mi.
1:59
2:00 @6:29/mi.
1:59
2:00 @6:42/mi.
1:59
2:00 @6:34/mi.
3:32
2:01 @6:35/mi.
1:59
2:01 @6:35/mi.
1:58
1:59 @6:25/mi.
2:00
3.02 mi.@ 8:31/mi.

PRE RUN
FRS

POST RUN
SlimFast
Later, water; multivitamin; oatmeal w/flax, turbinado, & skim milk; 2 slices wheat toast (1 honey & 1 cinnamon sugar)

Lethargy

OBJECTIVE
5-7 mi. EZ (8:24-54/mi.)

ACHIEVED
6.13 mi.@ 9:04/mi.

5:06 AM

As much as the "Low Battery" problem with my Garmin has been annoying, the "Low Energy" problem I've experienced the past couple mornings has been frustrating. ... probably more so .... For whatever reason, I haven't been able to get out of second gear. I tried not to let it bother me today by reassuring myself that today is an easy run to set up tomorrow's "real" effort. Normally I'd keep pushing until I got myself into the right pace range but today I just "let it got". I suppose that really puts the pressure on me for tomorrow's run!

Later this morning, I met with Dani for physical therapy. It's hard for me to know if I'm making progress. She says that I am but it's slow. She mixes up the routines every time so I can't compare where I was to where I am now. I was much better on one leg balancing against resistance than I was last week. I doubt I could have improved that much in such a short time so I'm going to chalk it up to my being farther along the learning curve and better composed. Interestingly, I didn't notice any of this morning's "low energy" spilling over into my PT effort.

On the final exercise, she had me take 3 strides and land on a half ball and balance. It was very hard. I kept falling forward or to the side. She believes this is a big part of my problem ... deceleration. She said you're fine accelerating; you're plenty fast. But it's slowing down that you have a problem with and slowing down occurs on every stride at impact.

Aside from the concept she shared with me, which for now I'll assume is correct, I am now laughing out loud at the comment that I'm plenty fast. After spending me entire childhood and early adult years being too slow, now I'm "plenty fast". How can that be? Let me tie that in to a comment Tinman made on The Run Zone blog. After giving him my race times, he asked if I had made a mistake. When I told him no, he said there's a huge disparity in your 5K and 10K times. Your 10K should be much faster. Well, if I look at well the race equivalent charts or age-graded schedules, my 5K is fast and everything else is much slower but generally in line with each other. So am I really too fast. No, as enticing as it is for me to accept the label, I can't because it's not true. I'm relatively fast or I'm fast for a long distance runner ... maybe. The only thing this is leaving me wondering is this - Is my best race the 5K ... ??? No time to find out now. Maybe that will be 2009's quest.

PRE RUN
water & very small brownie

POST RUN
SlimFast & multivitamin
Later, water, English muffin, poached egg, & Canadian bacon

OBJECTIVE
3-4 mi. SLOW

ACHIEVED
4.03 mi.@ 9:03/mi

5:08 AM

After the weekend, I was really expecting to feel good this morning. Didn't happen. I'm not sure what the problem was. I just felt slow. I ran long last Friday instead of my usual Saturday. On Saturday, I had an abbreviated run. I napped both Saturday and Sunday. Shouldn't all of that add up to fresh legs Monday morning? The only thing I can think to blame it on is nutrition. I gorged myself Thursday afternoon at the Astros game (but had no ill effects on Friday's run). My weight came right back in line within 24-36 hours. Saturday wasn't nutritionally stellar but it wasn't bad either. I began a 24-hour fast Saturday afternoon. That went fine due to limited physical activity. Sunday afternoon was marinated turkey breast, potatoes, and green beans. There was cheese in the potatoes and I had a brownie for dessert (which I would usually pass on). None of this seems wildly inconsistent with a decent run. Maybe it was hydration .... I also need to look back at other runs following fasting. I seem to recall a similar bad Monday run following a fast ....

Fortunately it was a recovery run so I slogged through it. It was odd though. My legs felt okay and my cardio felt good. I just felt slow and couldn't get going.

Hoping for something better tomorrow. I'll keep it to 6 miles since I'll be working with my physical therapist, Dani, later in the morning.

PRE RUN
nothing

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

Training Schedule: July 6 - 12

SUN. rest
MON. 3-4 mi. SLOW
TUE. 5-7 mi. EZ
WED. 9 mi. w/7x2 min.@ 6:40/mi. & 2 min. jog
THU. 3-4 mi. SLOW
FRI. 5-7 mi. EZ
SAT. 12 mi. w/last 3 mi. @ 7:55.mi.


Same schedule as last week except an extra mile on Saturday. This week has more structure since there's no holiday. There seems to be a plan coming together to run League Line Road in Conroe for some hills on Saturday. I'll have to see how the week of running and physical therapy goes before committing to that. The last thing I need is a silly setback.

Trinity University, San Antonio

OBJECTIVE
5-7 mi. EZ

ACHIEVED
2.02 mi.@ 7:55/mi.

6:51 AM

Got up at 3 AM to drive over to San Antonio and pick up Cameron and his friend from camp. They were supposed to check out at 7 AM. After finding the campus and a place to park, I sent Cameron a text message that I was running and where he could find the car. I changed clothes in the car and took off. I figured I'd loop around campus then decide where to go from there. I ended up on the track, did a few laps then started worrying about Cam not getting my text, not finding the car, wondering where I was, etc. so I went back to the car. What I failed to factor in is that Cameron hates to get up in the morning and his friend is typically late everywhere he goes. While the other kids were breaking camp, they were no where to be found. Ultimately they showed up around 7:30-40. I could have kept running for thirty minutes and come closer to my 6-7 miles. We drove back home and I ended up busy and napping in the afternoon so I failed to get the other miles today. I'm calling it extra rest for next week.

PRE RUN
nothing

POST RUN
SlimFast

OBJECTIVE
11 mi. w/last 3 mi.@ 7:55/mi.

ACHIEVED
10.07 mi.@ 8:21/mi. including last 2 miles 7:44/7:41

5:41 AM

It was a good run today. My thought is that it's attributable to slowing down during the recovery runs earlier this week. I need to remember the key purpose of the recovery runs is ... to give my body a chance to recover from prior runs AND prepare for upcoming ones.

I started a little late from Spring Cypress and headed down the bayou trail. I didn't make it to the YMCA before I met Bob, Stan, and Brad. They were a little over a mile from the Y. The pace picked up slightly with them. They were running 8 miles so a stayed with them after the turn at their 4 mile mark. I went back with them to the end of the bayou path then turned back to run the path for the fourth time this morning. This worked out well because it was time for my pickup. I pushed the pace and felt pretty good. I tried to hold a constant effort and pace. I could see I was well under my 7:55/mi. plan but felt good so I just went with it, reminding myself that I needed to maintain the pace to the end. I made the decision not to tack on the extra mile since I would get back to the car right at 10 miles and felt I could still call it a good run.

I REALLY wanted to run the Run Wild 5K this morning. I had a great run there last year. I wanted to run for several reasons including my desire to test my IT band under race conditions, I want to see if running every day (even with marathon-specific training) could yield a PR, I really liked the race last year and the post race band, and several of my friends are running this morning. But, in the end, I realized all of these reasons are shallow and disregard my true goal of a strong marathon on October 4. What if I went out and caused a setback? It wouldn't have been worth it. So what if it cost me a PR today. There will be other opportunities when the risk isn't as great.

PRE RUN
FRS

POST RUN
SlimFast
Later-water, multivitamin & chocolate milk
Later than that-steel cut oats w/flax, turbinado & skim milk

True "Recovery" Run

OBJECTIVE
3 - 4 mi. SLOW

ACHIEVED
4.02 mi.@ 9:07/mi.

5:24 AM

Between yesterday's run and physical therapy, I was feeling pretty beat up before I even started this morning. There was muscle soreness in my hip flexors, abs, and legs. Over the first half mile, I was wondering if I could make it based on how my abs were feeling. Apparently, I must be shifting the weight in one of the PT exercises off of my quads and glutes over to my abs. I suppose this is a form of cheating. I don't notice that I'm doing it but I don't think my abs should be feeling like they do today. I had the same thing but to a lesser degree on Tuesday.

I rolled out the 4 miles at a pedestrian pace. Somehow I've convinced myself that if I never run slower than 9:17/mile that the miles are still "good". I think I've read something about that before but may have misinterpreted what I was reading. I then coupled my reading with the recovery pace found at runbayou.com to determine I can avoid junk miles if I'm under 9:17.

I think I solved a mystery while running this morning. My initial right IT band problem last November subsided after a couple weeks rest. But later the left IT band became the problem and is now a much bigger issue than the right ever was. This has always baffled me. I didn't even tell Dr. Cianca about my right because that isn't what I was there for and it was no longer a problem. I thought it would just cloud the picture. I mentioned it to Dani in my initial PT evaluation but I under emphasized it and she didn't seem to give it much consideration. Since then, I've tried to listen closely to Cianca and Dani to see if something they said could offer an explanation. Of course, I looked for my own explanation and also skimmed around the internet looking for a reason.

I think I've got it now thanks to something Dani said yesterday. I've somewhat been in denial about this "muscle weakness" and even Cianca and Dani were surprised that I could "even run a marathon". So something about their separate diagnosis just didn't sync up with my experience. Being in denial about the muscle weakness, I harbored some kind of weird hope that ... I wasn't weak. I didn't feel weak, did I? Through PT, Dani has repeatedly put me in positions where I feel incredibly weak. At first I think I subconsciously believed this was some kind of trick. Of course she knows which muscles are naturally weaker and could put anyone in a "comprising" position of weakness. But yesterday Dani commented that she sees people with IT band problems all the time. What I have isn't any different than the typical cases. However, she said a compounding issue for me is that my ankles are weak. Okay, she's alluded to this before but I haven't considered it. I thought Cianca said it was my glutes and that my knees and ankles looked good. I think Dani even said in my initial with her that it was my glutes. So that's where I've been focused. Whatever she said about my ankles to this point didn't hold much stock with me. Even yesterday when she said it, I passed it off but it least we openly discussed it this time.

While running this morning, I was considering all of this. This isn't going to seem like much of a breakthrough ... like a preschool dot-to-dot. But my stubbornness has caused me to miss this for sometime now. Dani is right. My ankles are weak and so are my glutes. I'm sure I have other muscle weaknesses too. My right ITB was caused by this and so is my current left ITB. The difference not running at Memorial Park on a softer, flatter surface.

After St. George last year, I started the Furman training program. I was running more in the morning and a lot more on the track at Klein High. My hard running loops on the track were almost always counterclockwise making my right leg, the "longer" outside leg. Once I stopped running for a couple weeks and came back with no track running, the right ITB problem disappeared.

What about the current left ITB? Well, when I started training for Ogden in December almost all of my running was on roads. Very rarely did I go back to Memorial Park's trail where I did most of my running in preparation for St. George. Almost all roads are crowned and I run against the traffic. This makes my left leg the "longer" of the two. I think this is it. It's why I can't shake the problem with my left. The physical internal cause is my muscle weakness which has always existed. But shifting from Memorial Park where I did almost all of my running last summer, to the track then later to the roads seems to be the external cause of my ITB problems. I really think this is it. I should find softer surfaces and/or get back over to Memorial Park.

PRE RUN
nothing

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

LOW BATTERY

OBJECTIVE
9 mi. w/7x2 min.@ 6:40/mi. & 2 min. jog

ACHIEVED
9 mi.@ 8:17/mi. including
3 mi.@ 8:51/mi.
• 2:17 run
• 2:00 jog
• 1:59 run
• 2:01 jog
• 1:59 run
• 2:00 jog
• 1:59 run
• 2:00 jog
• 1:59 run
• 1:59 jog
• 2:00 run
• 1:59 jog
• 2:00 run
• 2:04 jog
No watch so I don’t know the actual split paces but the total is 3.7 mi.@ 7:38/mi.
2.3 mi.@ 8:33/mi.

5:38 AM

Woke up to “LOW BATTERY” on the Garmin. The only day I really need that thing is Wednesday. I tried to make do with my Ironman. Of course that means I had no idea of my pace over the 2 minute intervals. I added 1 mile to this run and two extra intervals.
The objective was to run a 6:40/mile pace for the intervals. My overall pace for the 9 miles was 8:17/mile and I estimate my pace for the total interval set including recovery times was 7:38/mile. I’m usually around 10:00/mile over the recovery period. So who knows what really happened? Maybe I ran the speed sections slower than planned but ran the recovery sections faster. I tried to maintain my usual cadence over the speed sections and I did “feel” slower once I hit the 5, 6, and 7th intervals.

Anyway, I’m walking away from this one very happy. Maybe I should leave my Garmin home all the time … then I can wander around in this blissful, ignorant state more often!

PRE RUN
FRS powdered drink

POST RUN
SlimFast
Later, 5-grain hot cereal w/turbinado, flax & skim milk, water, multivitamin, & 2 English muffins (1 honey & 1 cinnamon sugar)

OBJECTIVE
5 - 7 mi. EZ (8:24-54/mi.)

ACHIEVED
6.17 mi.@ 8:42/mi.

5:17 AM 70° 83% 0 mph

Except for tweaking my right ankle when stepping on the edge of the sidewalk 1/2 mile into this run, it was a good one. It had a nice rhythm to it.

PRE RUN
nothing

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

Putting the Slow in a Run

OBJECTIVE
3-4 mi. SLOW

ACHIEVED
4.06 mi.@ 8:55/mi.

5:38 AM 73° 89% 0 mph


PRE RUN
water

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

Training Schedule

I haven't put this week's workouts in order yet due the the holiday, potential travel, physical therapy, and the possibility of racing ....

3-4 mi. SLOW
5-7 mi. EZ
9 mi. w/7x2 min.@ 6:40/mi. & 2 min. jog
3-4 mi. SLOW
5-7 mi. EZ
11 mi. w/last 3 mi.@ 7:55/mi.

There's a 5K on Friday, July 4 that I am considering. I'm not sure it's the wisest they for me right now given where I'm at with PT. The last thing I need is a setback. Cameron is at camp this week and Paige and I are considering getting away for a couple days. This will need to be a flex week as far as training is concerned but I plan to get it all in.

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

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

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

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

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

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