70 min. water running
I'm still not sure what water running is supposed to "feel like". Finding it's difficult to keep my heart rate up or maintain any semblance of running form. Having said that, I think today's effort was more effective than yesterday's. I tried intervals that went something like this:
10 min. WU
5 x 2 min. moderately hard w/1 min. easy
5 x 1 min. hard w/1 min. easy
5 x 2 min. moderately hard w/1 min. easy
10 min. CD
Okay, if you add all of that up you don't get the 70 minutes I reported as total time. That's because I lost track of my count a few times along the way! Whenever that happened I just dropped back to my last known count ... punishment!
Had a focused massage yesterday. It was incredibly painful bit I bit the bullet and just let the therapist work the deep tissues in my calf. Once again it's feeling slightly better today.
Saturday, February 6, 2010
Friday, February 5, 2010
Update
First off, a HUGE “thank you” to my running friends! After about 24 hours in the abyss of self-pity, my running friends came to the rescue with emails and comments on dailymile.
Here's my “thank you” list -
Ariana – I haven't visited a doctor and don't plan to. My self-diagnosis is a Grade I calf strain (or tear). Estimated time off – approximately two weeks. (I'm not a doctor but I “play one on tv” … ha!)
Greg – Appreciate your reminder to rest properly and long enough. I'm already chomping at the bit for a run again and there's clearly going to be a tendency to come back too soon (and probably attempt to make up for lost time). I know this is a bad idea but I definitely need to be reminded!
Jeff – Your assessment that I have good fitness built from a solid base was squarely on point. It's not like my fitness is spiraling down the drain in a few days … it just seemed that way. As for the elliptical, I've never been on one. It's a good tip but I'm not sure my calf can take it right now. I'll keep it in mind as I work my way back.
Kristin – With the panic of injury, I apparently forgot the little I know about training, injury, recovery, etc. Your suggestion of water running was like a light bulb going off over my head. I've never done water running before but I have two training partners who are intimately familiar with it.
Alex – The encouragement and perspective you offered was invaluable.
Ange – I appreciate your thoughts and encouragement. This is very meaningful, coming from someone who is in the process of returning from injury herself.
Kathleen – Your tips on compression socks were fantastically on point. I've elevated you to running gear aficionado and guru.
Jonathan – I appreciate your quick response and ideas about water running. The perspective you shared has been very helpful.
Josh – You should write professionally. The personalized writeup you sent on water running and subsequent followups have been a tremendous help. I probably wouldn't have found my way to the pool without them.
So what have I been up to? Well, the short run down is I've resolved to play the hand I've been dealt. Once I came to grips with the situation, it has made the path forward clearer and easier. Each morning since Monday, I've done 30-40 minutes of resistance training for legs and core. I've used the exercises my physical therapist gave me a couple years ago for my IT band problem. I've also mixed in Matt Fitzgerald's exercises from Brain Training for Runners. Truth be known, I probably should have regularly been doing some form of these anyway.
In addition to the resistance training, I've been on the stationary bike each of the last three mornings and one of the evenings.
This morning I ventured to the gym for my first experience with water running. I spent 60 minutes in the pool. I'm still not convinced I'm “doing it right” because it doesn't feel the same as running. I had prepared myself for the absolute worst, mind-numbing experience but it wasn't all that bad. I need to read up more to figure out if there's something I can improve with my form. If I'm going to spend the time, I want to get all the benefits!
One thing being in the pool made abundantly clear was that I'm not ready to be back on the roads. I had harbored the idea that I might try a test run over the weekend. Based on how my calf felt in the pool, I'm convinced that isn't a good idea yet.
The injury seems to be squarely in the center of my calf and deep inside the tissue. The good news is that after being painful and stiff Monday through Wednesday, there was a change in how my calf felt yesterday. I've upgraded the sensation to a dull ache. It can still get intense if I put weight on it “wrong” and it still stiffens up with inactivity but it seems to be improving; slowly. The restorative properties of the human body are quite amazing.
I don't have a formal game plan going forward. It's just day-to-day but I plan to mix resistance, spinning and water running to try to maintain strength and cardio conditioning. Once I'm back on the road, I'll assess where I'm at and hopefully just pick up the training schedule at wherever I'm supposed to be at that point.
Once again, “thank you” to those who have supported me. “Keep the cards and letters coming.” They're helpful as I learn from your knowledge and experiences. They also provide wonderful encouragement.
Now back to playing this hand ….
Here's my “thank you” list -
Ariana – I haven't visited a doctor and don't plan to. My self-diagnosis is a Grade I calf strain (or tear). Estimated time off – approximately two weeks. (I'm not a doctor but I “play one on tv” … ha!)
Greg – Appreciate your reminder to rest properly and long enough. I'm already chomping at the bit for a run again and there's clearly going to be a tendency to come back too soon (and probably attempt to make up for lost time). I know this is a bad idea but I definitely need to be reminded!
Jeff – Your assessment that I have good fitness built from a solid base was squarely on point. It's not like my fitness is spiraling down the drain in a few days … it just seemed that way. As for the elliptical, I've never been on one. It's a good tip but I'm not sure my calf can take it right now. I'll keep it in mind as I work my way back.
Kristin – With the panic of injury, I apparently forgot the little I know about training, injury, recovery, etc. Your suggestion of water running was like a light bulb going off over my head. I've never done water running before but I have two training partners who are intimately familiar with it.
Alex – The encouragement and perspective you offered was invaluable.
Ange – I appreciate your thoughts and encouragement. This is very meaningful, coming from someone who is in the process of returning from injury herself.
Kathleen – Your tips on compression socks were fantastically on point. I've elevated you to running gear aficionado and guru.
Jonathan – I appreciate your quick response and ideas about water running. The perspective you shared has been very helpful.
Josh – You should write professionally. The personalized writeup you sent on water running and subsequent followups have been a tremendous help. I probably wouldn't have found my way to the pool without them.
So what have I been up to? Well, the short run down is I've resolved to play the hand I've been dealt. Once I came to grips with the situation, it has made the path forward clearer and easier. Each morning since Monday, I've done 30-40 minutes of resistance training for legs and core. I've used the exercises my physical therapist gave me a couple years ago for my IT band problem. I've also mixed in Matt Fitzgerald's exercises from Brain Training for Runners. Truth be known, I probably should have regularly been doing some form of these anyway.
In addition to the resistance training, I've been on the stationary bike each of the last three mornings and one of the evenings.
This morning I ventured to the gym for my first experience with water running. I spent 60 minutes in the pool. I'm still not convinced I'm “doing it right” because it doesn't feel the same as running. I had prepared myself for the absolute worst, mind-numbing experience but it wasn't all that bad. I need to read up more to figure out if there's something I can improve with my form. If I'm going to spend the time, I want to get all the benefits!
One thing being in the pool made abundantly clear was that I'm not ready to be back on the roads. I had harbored the idea that I might try a test run over the weekend. Based on how my calf felt in the pool, I'm convinced that isn't a good idea yet.
The injury seems to be squarely in the center of my calf and deep inside the tissue. The good news is that after being painful and stiff Monday through Wednesday, there was a change in how my calf felt yesterday. I've upgraded the sensation to a dull ache. It can still get intense if I put weight on it “wrong” and it still stiffens up with inactivity but it seems to be improving; slowly. The restorative properties of the human body are quite amazing.
I don't have a formal game plan going forward. It's just day-to-day but I plan to mix resistance, spinning and water running to try to maintain strength and cardio conditioning. Once I'm back on the road, I'll assess where I'm at and hopefully just pick up the training schedule at wherever I'm supposed to be at that point.
Once again, “thank you” to those who have supported me. “Keep the cards and letters coming.” They're helpful as I learn from your knowledge and experiences. They also provide wonderful encouragement.
Now back to playing this hand ….
Tuesday, February 2, 2010
It's official, I'm injured. This is very, very frustrating! My training had been going so well over the past few weeks. It's disappointing to know the gains in fitness will now just be slipping away; unused. The overwhelmingly crazy thing about this is that I have no idea when or how this injury happened. One minute I was rolling along nicely; the next I'm limping along. I didn't step on anything, feel a sharp, sudden pain ... nothing.
So by noon yesterday when my left calf was still very sore, it became fairly clear that this wasn't just a cramp as I had originally diagnosed. After long stretches of sitting at my desk, I could hardly walk. I'm still not sure what the issue is but for now I'm calling it a calf strain.
I iced, elevated, and slept in compression socks. It only feels slightly better today. The incredibly frustrating element to the R-I-C-E treatment is the "R"; rest. I know I've got to lay off for this to clear up properly. I also know the Boston Marathon is in less than 80 days. Here I sit ....
So by noon yesterday when my left calf was still very sore, it became fairly clear that this wasn't just a cramp as I had originally diagnosed. After long stretches of sitting at my desk, I could hardly walk. I'm still not sure what the issue is but for now I'm calling it a calf strain.
I iced, elevated, and slept in compression socks. It only feels slightly better today. The incredibly frustrating element to the R-I-C-E treatment is the "R"; rest. I know I've got to lay off for this to clear up properly. I also know the Boston Marathon is in less than 80 days. Here I sit ....
Monday, February 1, 2010
OBJECTIVE
8 mi.@ 7:38-8:29
2x20 sec. stiff-legged running
2x20 sec. running no arms
ACHIEVED
8.26 mi.@ 8:08
4:53 AM 38F 88% 1 mph
Experienced a first this morning. Six miles into this 8-miler my left calf cramped up ... big time! It had been tight from the beginning with peculiar soreness radiating from my around my knee up to my thigh and down to my ankle. I figured it would shake out over the course of the run. I basically ignored it. The fleeting thought occurred to me again how well my training is going. I actually feel faster. I made a right turn and didn't notice anything except my calf was so tight I was limping. I stopped and tried to stretch it out. Didn't seem to be getting anywhere with that but did notice it tightening as I was cooling off. After stretching and trying to massage it for a few minutes, I figured I'd better get moving before it locked up on me altogether. I gingerly shuffled/gimped over the 2 miles back to the house. My self-assessment is that it's "just a muscle". Back at the house, I skipped the drills and started icing. Hope it's not a big deal. I've got intervals tomorrow.
PRE RUN
weight=167.0
POST RUN
water, multivitamin, oatmeal w/flax, chia seeds, brown sugar & 1% milk
Sent from my BlackBerry Wireless
8 mi.@ 7:38-8:29
2x20 sec. stiff-legged running
2x20 sec. running no arms
ACHIEVED
8.26 mi.@ 8:08
4:53 AM 38F 88% 1 mph
Experienced a first this morning. Six miles into this 8-miler my left calf cramped up ... big time! It had been tight from the beginning with peculiar soreness radiating from my around my knee up to my thigh and down to my ankle. I figured it would shake out over the course of the run. I basically ignored it. The fleeting thought occurred to me again how well my training is going. I actually feel faster. I made a right turn and didn't notice anything except my calf was so tight I was limping. I stopped and tried to stretch it out. Didn't seem to be getting anywhere with that but did notice it tightening as I was cooling off. After stretching and trying to massage it for a few minutes, I figured I'd better get moving before it locked up on me altogether. I gingerly shuffled/gimped over the 2 miles back to the house. My self-assessment is that it's "just a muscle". Back at the house, I skipped the drills and started icing. Hope it's not a big deal. I've got intervals tomorrow.
PRE RUN
weight=167.0
POST RUN
water, multivitamin, oatmeal w/flax, chia seeds, brown sugar & 1% milk
Sent from my BlackBerry Wireless
Sunday, January 31, 2010
Training Schedule: January 31 - February 6
Proprioceptive Cue: Navel to Spine
SUNDAY - Rest
MONDAY - Base Run + Drills
8 mi.@ 7:38-8:29
2x20 sec. stiff-legged run
2x20 sec. running no arms
TUESDAY - 1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
4x1K intervals @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down @ 8:30-9:40
WEDNESDAY - Recovery Run
2-6 mi.@ 8:30-9:40
THURSDAY - Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
4.5 mi. tempo @ 6:32
1.5 mi. cool-down @ 8:30-9:40
FRIDAY - Recovery Run
2-6 mi.@ 8:30-9:40
SATURDAY - Endurance Run
16 mi.@ 7:38-8:29
SUNDAY - Rest
MONDAY - Base Run + Drills
8 mi.@ 7:38-8:29
2x20 sec. stiff-legged run
2x20 sec. running no arms
TUESDAY - 1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
4x1K intervals @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down @ 8:30-9:40
WEDNESDAY - Recovery Run
2-6 mi.@ 8:30-9:40
THURSDAY - Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
4.5 mi. tempo @ 6:32
1.5 mi. cool-down @ 8:30-9:40
FRIDAY - Recovery Run
2-6 mi.@ 8:30-9:40
SATURDAY - Endurance Run
16 mi.@ 7:38-8:29
Saturday, January 30, 2010
OBJECTIVE
14 mi.
(first 7 mi.@ 7:38-8:29 then gradually increase pace every mile; last mile @ 6:52)
ACHIEVED
14.01 mi.@ 7:45
last 7 mi. 7:48 7:33 7:23 7:12 7:04 6:55 6:49
6:15 AM 35° 63% 4 mph
Wicked northwest wind this morning. Seemed I was running NW the entire time on this out-&-back. :-) Ran the last 7 as a progression. Wanted the last mile to be half marathon pace (6:52). Happy with how I closed this one out.
Other then yesterday's missed recovery run (2-6 mi.), this has been a really good running week for me. I cranked my training paces faster after last Saturday's 5K PR. I wasn't sure what to expect but I hit every workout. I feel like I'm getting stronger. Just need to stay focused.
I've also been doing Matt Fitzgerald's resistance workouts on my recovery days. I think this is helping me. My legs felt "different" during Thursday's tempo run and I really don't have anything to attribute it to other than the resistance workouts.
PRE RUN
weight=166.5
water, oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Later, water, multivitamin & Kashi GoLean cereal w/1% milk
14 mi.
(first 7 mi.@ 7:38-8:29 then gradually increase pace every mile; last mile @ 6:52)
ACHIEVED
14.01 mi.@ 7:45
last 7 mi. 7:48 7:33 7:23 7:12 7:04 6:55 6:49
6:15 AM 35° 63% 4 mph
Wicked northwest wind this morning. Seemed I was running NW the entire time on this out-&-back. :-) Ran the last 7 as a progression. Wanted the last mile to be half marathon pace (6:52). Happy with how I closed this one out.
Other then yesterday's missed recovery run (2-6 mi.), this has been a really good running week for me. I cranked my training paces faster after last Saturday's 5K PR. I wasn't sure what to expect but I hit every workout. I feel like I'm getting stronger. Just need to stay focused.
I've also been doing Matt Fitzgerald's resistance workouts on my recovery days. I think this is helping me. My legs felt "different" during Thursday's tempo run and I really don't have anything to attribute it to other than the resistance workouts.
PRE RUN
weight=166.5
water, oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Later, water, multivitamin & Kashi GoLean cereal w/1% milk
Thursday, January 28, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 mi.@ 10K pace
1.5 mi. cool-down @ recovery pace
ACHIEVED
dynamic stretch
1.54 mi. WU
4 mi. tempo @ 6:32 (6:35 6:29 6:38 6:29)
1.70 mi CD
total time = 55:03
total distance = 7.27
5:33 AM 57° 94% 4 mph
Nothing like a tempo run to get your attention. These are always a challenge for me to execute properly. Pleased that this one came together ... not without significant effort though.
PRE RUN
weight=167.5
water
POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/1% milk
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 mi.@ 10K pace
1.5 mi. cool-down @ recovery pace
ACHIEVED
dynamic stretch
1.54 mi. WU
4 mi. tempo @ 6:32 (6:35 6:29 6:38 6:29)
1.70 mi CD
total time = 55:03
total distance = 7.27
5:33 AM 57° 94% 4 mph
Nothing like a tempo run to get your attention. These are always a challenge for me to execute properly. Pleased that this one came together ... not without significant effort though.
PRE RUN
weight=167.5
water
POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/1% milk
Wednesday, January 27, 2010
Tuesday, January 26, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
3x1K @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.88 mi. WU
dynamic stretch
6:16 6:15 6:13
1.88 mi. CD
total time = 53:29
total distance = 6.39 mi.
5:17 AM 41° 84% 0 mph
Pretty much nailed this workout. Legs felt a little sore and tight when I started warming up but dissipated by the time I reached and track and stretched. The pace for the intervals was moderately hard but doable.
Real happy about how I'm feeling right now. My last three runs have been really solid.
PRE RUN
weight=167.5
water
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
3x1K @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.88 mi. WU
dynamic stretch
6:16 6:15 6:13
1.88 mi. CD
total time = 53:29
total distance = 6.39 mi.
5:17 AM 41° 84% 0 mph
Pretty much nailed this workout. Legs felt a little sore and tight when I started warming up but dissipated by the time I reached and track and stretched. The pace for the intervals was moderately hard but doable.
Real happy about how I'm feeling right now. My last three runs have been really solid.
PRE RUN
weight=167.5
water
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
Monday, January 25, 2010
Sunday, January 24, 2010
Training Schedule: January 24 - 30
Proprioceptive Cue: Falling Forward
SUNDAY - Rest
MONDAY - Base Run + Drills
8 mi.@ base pace
2x20 sec. high knees
2x20 sec. bounding
TUESDAY - 1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3x1K @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
6 mi.@ recovery pace
THURSDAY - Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 mi.@ 10K pace
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
6 mi.@ recovery pace
SATURDAY - Progression Run
14 mi.
(first 7 mi.@ base pace then gradually increase pace every mile; last mile @ half-marathon pace)
This week begins the four-week "Build 2" phase of training. The objectives are to continue building endurance, increase fatigue resistance at 5K and 10K pace, build efficiency at half-marathon and marathon paces.
With yesterday's breakthrough 5K PR, I'm going to make my training paces a bit faster. I'll see how that goes and whether I'm able to hang with the faster paces. The new training paces are:
recovery: 8:30-9:40/mile
base: 7:38-8:29
marathon: 7:09
half marathon: 6:52
10K: 6:32
5K: 6:18/mile 1:33/400 meters
3K: 6:05/mile 1:30/400 meters
1 mi.: 5:44/mile 1:26/400 meters
SUNDAY - Rest
MONDAY - Base Run + Drills
8 mi.@ base pace
2x20 sec. high knees
2x20 sec. bounding
TUESDAY - 1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3x1K @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
6 mi.@ recovery pace
THURSDAY - Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 mi.@ 10K pace
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
6 mi.@ recovery pace
SATURDAY - Progression Run
14 mi.
(first 7 mi.@ base pace then gradually increase pace every mile; last mile @ half-marathon pace)
This week begins the four-week "Build 2" phase of training. The objectives are to continue building endurance, increase fatigue resistance at 5K and 10K pace, build efficiency at half-marathon and marathon paces.
With yesterday's breakthrough 5K PR, I'm going to make my training paces a bit faster. I'll see how that goes and whether I'm able to hang with the faster paces. The new training paces are:
recovery: 8:30-9:40/mile
base: 7:38-8:29
marathon: 7:09
half marathon: 6:52
10K: 6:32
5K: 6:18/mile 1:33/400 meters
3K: 6:05/mile 1:30/400 meters
1 mi.: 5:44/mile 1:26/400 meters
Saturday, January 23, 2010
*** New 5K PR ***
OBJECTIVE
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
5K tune-up race - Run The Woodlands 5K Series
1.5 mi. cool-down @ 8:36-9:46
ACHIEVED
1.62 mi. WU @ 8:35
dynamic stretch
Run The Woodlands 5K - official time 19:30
1.72 mi. CD @ 8:40
Race start = 7:59 AM 64° 93% 1 mph
I didn't know if I was ready for this one. I wanted to PR but wasn't fully committed to the pain required for that type of effort. Got myself geared up and tried to mentally commit. Used Greg McMillan's GoZone racing strategy. The theme for today seemed to be "it takes courage". Honestly, I felt like I was going to die the whole way.
With a little less than a mile to go, I knew I was in 2nd place (this is a small but good race; well-run on a certified course). There is a 90° left turn at that point. I looked over my shoulder and saw a woman stalking me. I knew who it was and I knew what it meant. It was Sabra Harvey. She happens to be world-class athlete. Why was she behind me? Well, because she happens to be +60 years old. As best I can tell she currently holds the women's +60 American records for 1500m and 1-mile road. She holds +60 women's world records for 800m, 5K and 8K road. Her resume includes other cool things like 2007 women's masters Runner of the Year.
I could hear her footfalls getting closer and thought to myself, "This woman has raced all over the world. She's going to reel my in like a lifeless carp." Figuring she is tactically my superior, I just decided to gut it out and do everything possible to hold her off. Go down fighting or die trying! She was getting closer. But this turned out to be a tremendous help. I had been running by myself as the leader left me about 1/2 mile in. With Harvey pressing me, I was no longer thinking about my misery. Rather I was thinking about competing; racing. With 1/10 mile to go, she was close. I don't know how close as I was afraid to look back and break what little form I had left. A spectator called out to her as I passed. She was close and closing! I gave it everything I had. Pain is temporary, right? And we can all go anaerobic for at least a short burst. I told myself, "This is why I train." I found another gear and deeper resolve. I crossed the line at 19:30 - a 13 second PR for me.
I'm thrilled to have it in the books and honored to have met Ms. Harvey on course today.
PRE RUN
water & oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast & water
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
5K tune-up race - Run The Woodlands 5K Series
1.5 mi. cool-down @ 8:36-9:46
ACHIEVED
1.62 mi. WU @ 8:35
dynamic stretch
Run The Woodlands 5K - official time 19:30
1.72 mi. CD @ 8:40
Race start = 7:59 AM 64° 93% 1 mph
I didn't know if I was ready for this one. I wanted to PR but wasn't fully committed to the pain required for that type of effort. Got myself geared up and tried to mentally commit. Used Greg McMillan's GoZone racing strategy. The theme for today seemed to be "it takes courage". Honestly, I felt like I was going to die the whole way.
With a little less than a mile to go, I knew I was in 2nd place (this is a small but good race; well-run on a certified course). There is a 90° left turn at that point. I looked over my shoulder and saw a woman stalking me. I knew who it was and I knew what it meant. It was Sabra Harvey. She happens to be world-class athlete. Why was she behind me? Well, because she happens to be +60 years old. As best I can tell she currently holds the women's +60 American records for 1500m and 1-mile road. She holds +60 women's world records for 800m, 5K and 8K road. Her resume includes other cool things like 2007 women's masters Runner of the Year.
I could hear her footfalls getting closer and thought to myself, "This woman has raced all over the world. She's going to reel my in like a lifeless carp." Figuring she is tactically my superior, I just decided to gut it out and do everything possible to hold her off. Go down fighting or die trying! She was getting closer. But this turned out to be a tremendous help. I had been running by myself as the leader left me about 1/2 mile in. With Harvey pressing me, I was no longer thinking about my misery. Rather I was thinking about competing; racing. With 1/10 mile to go, she was close. I don't know how close as I was afraid to look back and break what little form I had left. A spectator called out to her as I passed. She was close and closing! I gave it everything I had. Pain is temporary, right? And we can all go anaerobic for at least a short burst. I told myself, "This is why I train." I found another gear and deeper resolve. I crossed the line at 19:30 - a 13 second PR for me.
I'm thrilled to have it in the books and honored to have met Ms. Harvey on course today.
PRE RUN
water & oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast & water
Friday, January 22, 2010
OBJECTIVE
2 mi.@ 8:36-9:46
ACHIEVED
2.11 mi.@ 8:46
5:18 AM 48° 81% 1 mph
Slow roll through the neighborhood. Just an easy shakeout for recovery. My calves were very tight.
Back at the house, did a series of stretches from Brain Training while watching my CEO on CNBC.
PRE RUN
weight=166.5
POST RUN
chocolate milk, multivitamin & low-fat granola w/1% milk
2 mi.@ 8:36-9:46
ACHIEVED
2.11 mi.@ 8:46
5:18 AM 48° 81% 1 mph
Slow roll through the neighborhood. Just an easy shakeout for recovery. My calves were very tight.
Back at the house, did a series of stretches from Brain Training while watching my CEO on CNBC.
PRE RUN
weight=166.5
POST RUN
chocolate milk, multivitamin & low-fat granola w/1% milk
Thursday, January 21, 2010
OBJECTIVE
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
3x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
ACHIEVED
dynamic stretch
1.52 mi. WU @ 8:58
6:26 6:23 6:37
1.82 mi. CD @ 8:26
total miles = 6.86
total time = 54:25
5:39 AM 58° 98% 3 mph
Irrational exuberance caught up with me. Took the first two intervals faster than targeted then felt like someone handed me a piano during the last interval! Why do I have to keep learning this lesson?
I recall reading about workout grading system where you give yourself a letter grade for each run: A, B, or C. If you go faster than target throughout the workout, you get a C. Slower than scheduled gets a B. Hit the workout an A. Interesting how the C is a bit counter-intuitive ....
Started supplementing with spirulina yesterday. See also LINK and LINK.
PRE RUN
weight=167
POST RUN
multivitamin & PBJ smoothie (vanilla yogurt, strawberries, peanut butter, banana, 1% milk, ice, whey protein, & spirulina)
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
3x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
ACHIEVED
dynamic stretch
1.52 mi. WU @ 8:58
6:26 6:23 6:37
1.82 mi. CD @ 8:26
total miles = 6.86
total time = 54:25
5:39 AM 58° 98% 3 mph
Irrational exuberance caught up with me. Took the first two intervals faster than targeted then felt like someone handed me a piano during the last interval! Why do I have to keep learning this lesson?
I recall reading about workout grading system where you give yourself a letter grade for each run: A, B, or C. If you go faster than target throughout the workout, you get a C. Slower than scheduled gets a B. Hit the workout an A. Interesting how the C is a bit counter-intuitive ....
Started supplementing with spirulina yesterday. See also LINK and LINK.
PRE RUN
weight=167
POST RUN
multivitamin & PBJ smoothie (vanilla yogurt, strawberries, peanut butter, banana, 1% milk, ice, whey protein, & spirulina)
Wednesday, January 20, 2010
OBJECTIVE
6 mi.@ 8:36-9:46
ACHIEVED
6.17 mi.@ 8:25
5:48 AM 66° 97% 2 mph
66° and shirtless for this recovery run (sorry, my northern friends; we pay for it in the summer!)
A couple things occurred to me yesterday on the track (not intended as a rant). Things to make everyone's running experience better:
If you're doing early morning boot camp on the infield, please don't leave your clothing, gear, water, etc. in Lane 1 of the track.
If you're walking on the track and see someone regularly passing you, please move to the outside lanes of the track.
If when you step to the starting line of a race and look around, you notice everyone around you wearing colorful shoes which you a) have never seen before or b) can't identify; please move further back.
If you're racing with your pet or stroller or other non-traditional running item, please move to the back of the start group.
If you step to the starting line with more battery packs and electronics than Neil Armstrong had for the first lunar landing, move further toward the back.
This has been a public service announcement in the interest of the improvement of everyone's running experience.
PRE RUN
weight=166.5
POST RUN
water, multivitamin & frosted mini wheats w/1% milk
6 mi.@ 8:36-9:46
ACHIEVED
6.17 mi.@ 8:25
5:48 AM 66° 97% 2 mph
66° and shirtless for this recovery run (sorry, my northern friends; we pay for it in the summer!)
A couple things occurred to me yesterday on the track (not intended as a rant). Things to make everyone's running experience better:
If you're doing early morning boot camp on the infield, please don't leave your clothing, gear, water, etc. in Lane 1 of the track.
If you're walking on the track and see someone regularly passing you, please move to the outside lanes of the track.
If when you step to the starting line of a race and look around, you notice everyone around you wearing colorful shoes which you a) have never seen before or b) can't identify; please move further back.
If you're racing with your pet or stroller or other non-traditional running item, please move to the back of the start group.
If you step to the starting line with more battery packs and electronics than Neil Armstrong had for the first lunar landing, move further toward the back.
This has been a public service announcement in the interest of the improvement of everyone's running experience.
PRE RUN
weight=166.5
POST RUN
water, multivitamin & frosted mini wheats w/1% milk
Tuesday, January 19, 2010
OBJECTIVE
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
8x400m @ 6:11 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
ACHIEVED
1.89 mi. WU
dynamic stretch
8x400 meters (target=92 seconds) w/3 min. active recoveries
83 87 86 90 87 87 83 81
1.91 CD
5:59 AM 59° 97% 1 mph
A good day on the track. During my warm up, I inadvertently got myself fired up thinking about a possible 5K PR attempt this weekend. I think that's how I ended up jumping out of the gate 9 seconds faster than planned. I felt fine and decided just to let it rip and see what happened. All of my splits were under my target and I generally felt pretty good doing it.
PRE RUN
weight=166
water
POST RUN
SlimFast, multivitamin, & Kashi GoLean cereal w/1% milk
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
8x400m @ 6:11 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
ACHIEVED
1.89 mi. WU
dynamic stretch
8x400 meters (target=92 seconds) w/3 min. active recoveries
83 87 86 90 87 87 83 81
1.91 CD
5:59 AM 59° 97% 1 mph
A good day on the track. During my warm up, I inadvertently got myself fired up thinking about a possible 5K PR attempt this weekend. I think that's how I ended up jumping out of the gate 9 seconds faster than planned. I felt fine and decided just to let it rip and see what happened. All of my splits were under my target and I generally felt pretty good doing it.
PRE RUN
weight=166
water
POST RUN
SlimFast, multivitamin, & Kashi GoLean cereal w/1% milk
Monday, January 18, 2010
OBJECTIVE
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding
ACHIEVED
5.13 mi.@ 8:08
20 sec. bounding
20 sec. high knees
5:53 AM 43° 98% 0 mph
Got this one in on a nice, cool morning. Nice run to start this "recovery week" before entering the "Build 2" phase for Boston.
PRE RUN
weight=167
POST RUN
water, multivitamin & oatmeal w/almonds, flax, brown sugar & 1% milk
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding
ACHIEVED
5.13 mi.@ 8:08
20 sec. bounding
20 sec. high knees
5:53 AM 43° 98% 0 mph
Got this one in on a nice, cool morning. Nice run to start this "recovery week" before entering the "Build 2" phase for Boston.
PRE RUN
weight=167
POST RUN
water, multivitamin & oatmeal w/almonds, flax, brown sugar & 1% milk
Sunday, January 17, 2010
Training Schedule: January 17 - 23
SUNDAY - Rest
MONDAY - Base Run + Drills
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding
TUESDAY - 400m Intervals @ 3,000m Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
8x400m @ 6:11 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
WEDNESDAY - Recovery Run
6 mi.@ 8:36-9:46
THURSDAY - 1-mile Intervals @ 10K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
3x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
FRIDAY - Recovery Run
2 mi.@ 8:36-9:46
SATURDAY - 5K Tune-up Race
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
5K tune-up race - Run The Woodlands 5K Series
1.5 mi. cool-down @ 8:36-9:46
MONDAY - Base Run + Drills
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding
TUESDAY - 400m Intervals @ 3,000m Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
8x400m @ 6:11 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
WEDNESDAY - Recovery Run
6 mi.@ 8:36-9:46
THURSDAY - 1-mile Intervals @ 10K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
3x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
FRIDAY - Recovery Run
2 mi.@ 8:36-9:46
SATURDAY - 5K Tune-up Race
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
5K tune-up race - Run The Woodlands 5K Series
1.5 mi. cool-down @ 8:36-9:46
Saturday, January 16, 2010
OBJECTIVE
14 mi.@ 7:46-8:36
(The objective posted at the beginning of the week was "what I thought I was going to do" (5K race) rather than "what the schedule called for" (14 mi. long run). When it got down to it, I decided to stick with the schedule and race next week as prescribed by the schedule.)
ACHIEVED
14.42 mi.@ 8:17
6:46 AM 49° 92% 6 mph
Two successes and a failure:
First success - completed a rather nice solo +14-miler. Had planned to meet up with a new group this morning but somehow didn't make the connection. After waiting 15 minutes, ventured out on my own. Didn't have a route in mind but ended up running some of the Houston marathon route down to the convention center. Tomorrow's the day of the big marathon and half so, not surprisingly there were very few people out running this morning.
Failure - wasn't able to get packet. Hadn't planned this but since I ran right by the convention center, I decided to stop in and pick up my packet for tomorrow's 5K. Long story; short. I was too early. Side note: not sure I'll run the 5K tomorrow given the past week's training, work situation, etc. but want to have packet "just in case". This means I've got to stop back at the convention center today and join the mass of humanity. Normally not a problem but I've just got too many things going today for this to be convenient!
Second success - I prepared and rehearsed (many times) a speech I'll be giving tomorrow night. Yesterday afternoon, I was asked to speak at an event tomorrow night. It's my nature to freak out about things like this. But for some reason during this morning's run, the thoughts flowed freely and were surprisingly organized. Hope the delivery goes as well as I envision it in my mind's eye.
So ... a whole bunch of words just to say: this was a good run.
PRE RUN
weight=167.5
orange juice & oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Later, hot chocolate, pancakes w/maple syrup, & English muffin w/poached egg, cheese & ham
14 mi.@ 7:46-8:36
(The objective posted at the beginning of the week was "what I thought I was going to do" (5K race) rather than "what the schedule called for" (14 mi. long run). When it got down to it, I decided to stick with the schedule and race next week as prescribed by the schedule.)
ACHIEVED
14.42 mi.@ 8:17
6:46 AM 49° 92% 6 mph
Two successes and a failure:
First success - completed a rather nice solo +14-miler. Had planned to meet up with a new group this morning but somehow didn't make the connection. After waiting 15 minutes, ventured out on my own. Didn't have a route in mind but ended up running some of the Houston marathon route down to the convention center. Tomorrow's the day of the big marathon and half so, not surprisingly there were very few people out running this morning.
Failure - wasn't able to get packet. Hadn't planned this but since I ran right by the convention center, I decided to stop in and pick up my packet for tomorrow's 5K. Long story; short. I was too early. Side note: not sure I'll run the 5K tomorrow given the past week's training, work situation, etc. but want to have packet "just in case". This means I've got to stop back at the convention center today and join the mass of humanity. Normally not a problem but I've just got too many things going today for this to be convenient!
Second success - I prepared and rehearsed (many times) a speech I'll be giving tomorrow night. Yesterday afternoon, I was asked to speak at an event tomorrow night. It's my nature to freak out about things like this. But for some reason during this morning's run, the thoughts flowed freely and were surprisingly organized. Hope the delivery goes as well as I envision it in my mind's eye.
So ... a whole bunch of words just to say: this was a good run.
PRE RUN
weight=167.5
orange juice & oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Later, hot chocolate, pancakes w/maple syrup, & English muffin w/poached egg, cheese & ham
Friday, January 15, 2010
OBJECTIVE
1.5 mi. warm up @ recovery pace
4x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool down @ recovery pace
ACHIEVED
1.53 mi. WU
6:36 6:35 6:29 6:36
1.52 mi. CD
total time = 1:01:23
total distance = 7.62
5:47 AM 52° 93% 5 mph
I'm turning into a case study of the negative impact of lack of sleep and high stress on training. My job is a disaster right now!
I felt fatigued at the outset this morning. My left ITB is quite balky too. Fortunately it seemed to loosen up a bit as the run progressed. I need to watch it closely and be sure to keep up the PT exercises for strengthening.
The mile intervals didn't come easy today. I felt like I was struggling to hold on the whole way. I cheated during the two-minute recoveries by walking or jogging very slowly rather than running at an easy recovery pace. I felt like I had to do it so I could get the intervals in and have them be meaningful. I know it defeats the training benefit of conditioning my body recover while on the move but that's just the way it had to be today.
PRE RUN
weight=167.5
POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/1% milk
1.5 mi. warm up @ recovery pace
4x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool down @ recovery pace
ACHIEVED
1.53 mi. WU
6:36 6:35 6:29 6:36
1.52 mi. CD
total time = 1:01:23
total distance = 7.62
5:47 AM 52° 93% 5 mph
I'm turning into a case study of the negative impact of lack of sleep and high stress on training. My job is a disaster right now!
I felt fatigued at the outset this morning. My left ITB is quite balky too. Fortunately it seemed to loosen up a bit as the run progressed. I need to watch it closely and be sure to keep up the PT exercises for strengthening.
The mile intervals didn't come easy today. I felt like I was struggling to hold on the whole way. I cheated during the two-minute recoveries by walking or jogging very slowly rather than running at an easy recovery pace. I felt like I had to do it so I could get the intervals in and have them be meaningful. I know it defeats the training benefit of conditioning my body recover while on the move but that's just the way it had to be today.
PRE RUN
weight=167.5
POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/1% milk
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