4.07 mi.@ 8:06
Mizuno Wave Rider 12
Can't help thinking about the goings-on in Boston today ....
Monday, April 19, 2010
Sunday, April 18, 2010
Saturday, April 17, 2010
When is a Straight Line Not the Fastest Route from Point A to Point B?
4.05 mi.@ 7:44
Mizuno Wave Rider 12
When you're a distance runner a straight line isn't the fastest route between two points. Now don't get me wrong. I'm not talking about running all the tangents on a marathon course to save yourself strides at the end. The "straight line" approach doesn't work so well when each foot is on that "line" stride after stride after stride. My way of thinking of it is that you're effectively walking a tight rope. That can become tedious on a 26.2 mile (or even 10 kilometer) trek. It also causes a number of serious deficiencies and inefficiencies in your running biomechanics. According to the doctor I'm working with, my calf strain (a type of repetitive muscle strain) is being caused by my feet landing "on the same line" stride after stride. Based on the wear pattern on my shoes and observation, there's really no disputing this. He believes that "opening up my stride" will remedy my calf problems and avert the knee problems that were most likely next in line.
So I'm learning to walk again. And it's very hard!
A straight line isn't the fastest route from point to point when it causes an injury which puts you on the sidelines!
Mizuno Wave Rider 12
When you're a distance runner a straight line isn't the fastest route between two points. Now don't get me wrong. I'm not talking about running all the tangents on a marathon course to save yourself strides at the end. The "straight line" approach doesn't work so well when each foot is on that "line" stride after stride after stride. My way of thinking of it is that you're effectively walking a tight rope. That can become tedious on a 26.2 mile (or even 10 kilometer) trek. It also causes a number of serious deficiencies and inefficiencies in your running biomechanics. According to the doctor I'm working with, my calf strain (a type of repetitive muscle strain) is being caused by my feet landing "on the same line" stride after stride. Based on the wear pattern on my shoes and observation, there's really no disputing this. He believes that "opening up my stride" will remedy my calf problems and avert the knee problems that were most likely next in line.
So I'm learning to walk again. And it's very hard!
A straight line isn't the fastest route from point to point when it causes an injury which puts you on the sidelines!
Thursday, April 15, 2010
I Ran Today!
3.12 mi.@ 8:05
Mizuno Wave Rider 12
Good news. I ran today! A couple quick facts:
I'm injured.
I won't be going to Boston.
I'm very disappointed.
I'm getting treatment.
The symptoms - painfully tight calves - are being treated and seem to be responding well.
The cause - a biomechanical flaw in my gait - is going to take time to correct.
I entered the St. George marathon lottery and hope to get pulled. If not, I'll look for another fall marathon. Any suggestions?
I'll fill in more of the details in future blog entries.
Mizuno Wave Rider 12
Good news. I ran today! A couple quick facts:
I'm injured.
I won't be going to Boston.
I'm very disappointed.
I'm getting treatment.
The symptoms - painfully tight calves - are being treated and seem to be responding well.
The cause - a biomechanical flaw in my gait - is going to take time to correct.
I entered the St. George marathon lottery and hope to get pulled. If not, I'll look for another fall marathon. Any suggestions?
I'll fill in more of the details in future blog entries.
Tuesday, April 6, 2010
Friday, April 2, 2010
Thursday, April 1, 2010
Wednesday, March 31, 2010
Thursday, March 25, 2010
Wednesday, March 24, 2010
Tuesday, March 23, 2010
OBJECTIVE
dynamic stretching warm up
1 mi. warm-up @ 8:30-9:40
1x3K @ 6:52, 2 min. active recovery
1x2K @ 6:32, 2 min. active recovery
1x1K @ 6:18, 2 min. active recovery
1x800m @ 6:05
1 mi. cool down @ 8:30-9:40
ACHIEVED
dynamic stretch
1 mi. WU
3K@ 6:50
2K@ 6:32
1K@ 6:14
800m@ 5:58
1.11 mi. CD
5:39 AM 42° 90% 0 mph
Spent much of this workout wondering if I would be able to get it done. Happy that I did! Legs are just feeling dead; like I can't get the turnover I'd like ....
PRE RUN
weight=164.5
water
POST RUN
water, multivitamin & Life cereal w/skim milk
dynamic stretching warm up
1 mi. warm-up @ 8:30-9:40
1x3K @ 6:52, 2 min. active recovery
1x2K @ 6:32, 2 min. active recovery
1x1K @ 6:18, 2 min. active recovery
1x800m @ 6:05
1 mi. cool down @ 8:30-9:40
ACHIEVED
dynamic stretch
1 mi. WU
3K@ 6:50
2K@ 6:32
1K@ 6:14
800m@ 5:58
1.11 mi. CD
5:39 AM 42° 90% 0 mph
Spent much of this workout wondering if I would be able to get it done. Happy that I did! Legs are just feeling dead; like I can't get the turnover I'd like ....
PRE RUN
weight=164.5
water
POST RUN
water, multivitamin & Life cereal w/skim milk
Monday, March 22, 2010
OBJECTIVE
10 mi.@ 7:38-8:29
2x20 sec. stiff-legged run
2x20 sec. running no arms
ACHIEVED
10.09 mi.@ 8:00
2x20 sec. stiff-legged run
2x20 sec. running no arms
5:14 AM 41° 71% 1 mph
Since the half marathon on Saturday, my legs have felt more beat up than it seems they should. I'm not sure what the cause is. Maybe wearing racing flats. Maybe running on uneven trails. Maybe missing the month of February's training. Maybe not cooling down and stretching quite right. I'm not sure but I know they were pretty shredded.
They were still feeling this way when I set out this morning. I wondered how it would go. But it turned out to be a nice steady run on a cool morning. Happy to have it in the books and happy that my legs loosened up after a mile or two.
PRE RUN
weight=165.5
water
POST RUN
water, multivitamin & frosted mini wheats w/skim milk
10 mi.@ 7:38-8:29
2x20 sec. stiff-legged run
2x20 sec. running no arms
ACHIEVED
10.09 mi.@ 8:00
2x20 sec. stiff-legged run
2x20 sec. running no arms
5:14 AM 41° 71% 1 mph
Since the half marathon on Saturday, my legs have felt more beat up than it seems they should. I'm not sure what the cause is. Maybe wearing racing flats. Maybe running on uneven trails. Maybe missing the month of February's training. Maybe not cooling down and stretching quite right. I'm not sure but I know they were pretty shredded.
They were still feeling this way when I set out this morning. I wondered how it would go. But it turned out to be a nice steady run on a cool morning. Happy to have it in the books and happy that my legs loosened up after a mile or two.
PRE RUN
weight=165.5
water
POST RUN
water, multivitamin & frosted mini wheats w/skim milk
Sunday, March 21, 2010
Training Schedule: March 21 - 27
Proprioceptive Cue: Butt Squeeze
SUNDAY - Rest
MONDAY - Base Run + Drills
10 mi.@ 7:38-8:29
2x20 sec. stiff-legged run
2x20 sec. running no arms
TUESDAY - Mixed Intervals
dynamic stretching warm up
1 mi. warm-up @ 8:30-9:40
1x3K @ 6:52, 2 min. active recovery
1x2K @ 6:32, 2 min. active recovery
1x1K @ 6:18, 2 min. active recovery
1x800m @ 6:05
1 mi. cool down @ 8:30-9:40
WEDNESDAY - Recovery Run
2-6 mi.@ 8:30-9:40
Resistance Workout
THURSDAY - Tempo Run @ Half Marathon Pace
2 mi. warm-up @ 8:30-9:40
8 mi. @ 6:52
2 mi. cool down @ 8:30-9:40
FRIDAY - Recovery Run
2-6 mi.@ 8:30-9:40
SATURDAY - Endurance Run
22 mi.@ 7:38-8:29
SUNDAY - Rest
MONDAY - Base Run + Drills
10 mi.@ 7:38-8:29
2x20 sec. stiff-legged run
2x20 sec. running no arms
TUESDAY - Mixed Intervals
dynamic stretching warm up
1 mi. warm-up @ 8:30-9:40
1x3K @ 6:52, 2 min. active recovery
1x2K @ 6:32, 2 min. active recovery
1x1K @ 6:18, 2 min. active recovery
1x800m @ 6:05
1 mi. cool down @ 8:30-9:40
WEDNESDAY - Recovery Run
2-6 mi.@ 8:30-9:40
Resistance Workout
THURSDAY - Tempo Run @ Half Marathon Pace
2 mi. warm-up @ 8:30-9:40
8 mi. @ 6:52
2 mi. cool down @ 8:30-9:40
FRIDAY - Recovery Run
2-6 mi.@ 8:30-9:40
SATURDAY - Endurance Run
22 mi.@ 7:38-8:29
Saturday, March 20, 2010
Seabrook Lucky Trails Half Marathon
OBJECTIVE
Perfect race: 6:52/mi. = 1:30:38
ACHIEVED
Official 1:33:32 13.1 mi. (7:08/mi.)
Garmin 1:33:33 13.3 mi. (7:02/mi.)
0.57 mi. WU
1.27 mi. CD
7:29 AM 63° 73% 5 mph
It was an early morning wake up call to get up and ready for the drive to Seabrook. Paige went with me today and I was really happy to have her along. The fact she acted as driver was even better.
We made good time to Seabrook. I had picked up my packet on Thursday in Houston so I had my bib but all runners had to pick up their timing chips on site before the race. I got my gear together, pinned my bib, chose my Mizuno Musha racing flats, and headed for the congregating runners at the park. Got my chip and attached it then waited in the restroom line. I hate lines. After five minutes, it was my turn. Warmed up back to the car. Headed back toward start. Arrived for national anthem. Worried that I'd be stuck at the back but had no problem working my way toward the front. This was a relatively small event - limited to 500 runners.
The horn sounded and we were off. We started on a road but after about .4 miles moved on to a trail and stayed on trails the rest of the way. I was leery about wearing my racing flats because of the trails but they were crushed granite and pretty much packed so it worked out just fine.
All week and again this morning, I've had a hard time getting it into my head that this is a half marathon. Everything about this race just seemed like it should be shorter. And I started out like it was. Big mistake ... the course was, as advertised, 13.2 miles long.
Wanted to hold 6:52/mile pace but not go any faster than that. Thought I'd see how I felt about half way then go from there. After clocking 6:50, 6:45, and 6:44 over the first three miles, it was clear today wasn't going to be a perfect day and that I'd generally screwed up my pacing. I told myself out loud, "Slow down!" two different times. I found myself racing other people around me like I was at the end rather than just starting. Stupid, stupid, stupid ... I know better. The right thing to do was run the first five miles "with my head". Don't get sucked in to any duels and macho passes during this part of a race. I finally listened to myself when a guy I had reeled in passed me back. I just let him go. How stupid is this? I had dueled this guy for over a mile and after the race ended I found out he was part of a relay team. Can you say, "Stupid!" ... again?
Okay with that out of my system, it was time to settle in to a rhythm. I couldn't find it. Mile 4 and 5 went by at 6:53 and 6:58. It was around this point that I knew I was toast as far as holding 6:52 pace. What now? Real lucky for me, the course was a sort of double out-and-back so I started seeing the runners behind me. This helped me. My name was pre-printed on my bib so it was cool to have people calling out encouragement to me by name. Also, I was surprised to find I was in fifth place and there was a decent gap behind me. I figured I'd just try to hold my position and hope the guy in front of me slowed enough by the end for me to do something about it at the finish. Well, I got it half right. I held my spot but it was I who slowed over the remainder of the course:
7:05
6:48 (lifted by energy of start area crowd & John Walk calling my name on the mic)
7:05
7:12
7:15
7:20 (calling myself names at this point)
7:18 (wanted this mile to be 7:10 based on how I was feeling)
7:22 (wanted this mile to be 7:03 based on distance remaining)
1:59 [0.3 mi. = 6:39] (wanted this episode to be over!)
I did see Kathleen Woodhead out on the course. It was a great lift to know she was out there too. She was smiling, looked positive, and called out encouragement every time I saw her (which I believe was four times). This was in stark contrast to how I felt!
I was happy to finish fourth overall, second in men's masters, and first in my 40-49 age group.
The overall experience was good. It lets me know where I stand from a fitness standpoint. If you get down to it, I wasn't that far off my May 2009 PR of 1:31:35 in Ogden which is an aided course given its point-to-point downhill nature. In contrast, Seabrook was literally at sea level with the start and end at the same place. It was also on trails with many turns and limited passing over a majority of the course due to two-way running on the same narrow trail. So although I had hoped to do better, I'm not too far off where I'd like to be. This is good news given my February layoff. On top of it all, I'm thankful to be running again and very happy that my legs held up without any problems today.
PRE RUN
water, oatmeal w/brown sugar & skim milk
POST RUN
apple & water
Perfect race: 6:52/mi. = 1:30:38
ACHIEVED
Official 1:33:32 13.1 mi. (7:08/mi.)
Garmin 1:33:33 13.3 mi. (7:02/mi.)
0.57 mi. WU
1.27 mi. CD
7:29 AM 63° 73% 5 mph
It was an early morning wake up call to get up and ready for the drive to Seabrook. Paige went with me today and I was really happy to have her along. The fact she acted as driver was even better.
We made good time to Seabrook. I had picked up my packet on Thursday in Houston so I had my bib but all runners had to pick up their timing chips on site before the race. I got my gear together, pinned my bib, chose my Mizuno Musha racing flats, and headed for the congregating runners at the park. Got my chip and attached it then waited in the restroom line. I hate lines. After five minutes, it was my turn. Warmed up back to the car. Headed back toward start. Arrived for national anthem. Worried that I'd be stuck at the back but had no problem working my way toward the front. This was a relatively small event - limited to 500 runners.
The horn sounded and we were off. We started on a road but after about .4 miles moved on to a trail and stayed on trails the rest of the way. I was leery about wearing my racing flats because of the trails but they were crushed granite and pretty much packed so it worked out just fine.
All week and again this morning, I've had a hard time getting it into my head that this is a half marathon. Everything about this race just seemed like it should be shorter. And I started out like it was. Big mistake ... the course was, as advertised, 13.2 miles long.
Wanted to hold 6:52/mile pace but not go any faster than that. Thought I'd see how I felt about half way then go from there. After clocking 6:50, 6:45, and 6:44 over the first three miles, it was clear today wasn't going to be a perfect day and that I'd generally screwed up my pacing. I told myself out loud, "Slow down!" two different times. I found myself racing other people around me like I was at the end rather than just starting. Stupid, stupid, stupid ... I know better. The right thing to do was run the first five miles "with my head". Don't get sucked in to any duels and macho passes during this part of a race. I finally listened to myself when a guy I had reeled in passed me back. I just let him go. How stupid is this? I had dueled this guy for over a mile and after the race ended I found out he was part of a relay team. Can you say, "Stupid!" ... again?
Okay with that out of my system, it was time to settle in to a rhythm. I couldn't find it. Mile 4 and 5 went by at 6:53 and 6:58. It was around this point that I knew I was toast as far as holding 6:52 pace. What now? Real lucky for me, the course was a sort of double out-and-back so I started seeing the runners behind me. This helped me. My name was pre-printed on my bib so it was cool to have people calling out encouragement to me by name. Also, I was surprised to find I was in fifth place and there was a decent gap behind me. I figured I'd just try to hold my position and hope the guy in front of me slowed enough by the end for me to do something about it at the finish. Well, I got it half right. I held my spot but it was I who slowed over the remainder of the course:
7:05
6:48 (lifted by energy of start area crowd & John Walk calling my name on the mic)
7:05
7:12
7:15
7:20 (calling myself names at this point)
7:18 (wanted this mile to be 7:10 based on how I was feeling)
7:22 (wanted this mile to be 7:03 based on distance remaining)
1:59 [0.3 mi. = 6:39] (wanted this episode to be over!)
I did see Kathleen Woodhead out on the course. It was a great lift to know she was out there too. She was smiling, looked positive, and called out encouragement every time I saw her (which I believe was four times). This was in stark contrast to how I felt!
I was happy to finish fourth overall, second in men's masters, and first in my 40-49 age group.
The overall experience was good. It lets me know where I stand from a fitness standpoint. If you get down to it, I wasn't that far off my May 2009 PR of 1:31:35 in Ogden which is an aided course given its point-to-point downhill nature. In contrast, Seabrook was literally at sea level with the start and end at the same place. It was also on trails with many turns and limited passing over a majority of the course due to two-way running on the same narrow trail. So although I had hoped to do better, I'm not too far off where I'd like to be. This is good news given my February layoff. On top of it all, I'm thankful to be running again and very happy that my legs held up without any problems today.
PRE RUN
water, oatmeal w/brown sugar & skim milk
POST RUN
apple & water
Seabrook Lucky Trails Half Marathon
1:33:38
A bit slower than I wanted. Poor tactical race. 4th place overall. 2nd place Masters. 1st place men's 40-49.
Yes, it's a small race.
More later.
Sent from my BlackBerry Wireless
A bit slower than I wanted. Poor tactical race. 4th place overall. 2nd place Masters. 1st place men's 40-49.
Yes, it's a small race.
More later.
Sent from my BlackBerry Wireless
Friday, March 19, 2010
Thursday, March 18, 2010
OBJECTIVE
1.5 mi. warm-up @ 8:30-9:40
5.5 mi. tempo @ 6:52
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.50 mi. WU
5.51 mi. tempo @ 6:50
(6:51 6:49 6:53 6:50 6:50 3:28 [6:49])
1.76 mi. CD
total time = 1:06:58
total distance = 8.76 mi.
5:56 AM 49° 70% 2 mph
Even though my splits don't reflect it, today's effort felt very uneven. I felt like I was running in quicksand and just trying to "catch up" with my target pace the whole time. I suspect it's my rest and probably nutrition too. Ever since Sunday's time change to daylight savings time, my sleeping has been off. And I've been a little sloppy with my eating habits over the past few weeks. In an effort to get control, I probably over corrected the past couple of days.
PRE RUN
weight=164.5
water
POST RUN
SlimFast & multivitamin
1.5 mi. warm-up @ 8:30-9:40
5.5 mi. tempo @ 6:52
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.50 mi. WU
5.51 mi. tempo @ 6:50
(6:51 6:49 6:53 6:50 6:50 3:28 [6:49])
1.76 mi. CD
total time = 1:06:58
total distance = 8.76 mi.
5:56 AM 49° 70% 2 mph
Even though my splits don't reflect it, today's effort felt very uneven. I felt like I was running in quicksand and just trying to "catch up" with my target pace the whole time. I suspect it's my rest and probably nutrition too. Ever since Sunday's time change to daylight savings time, my sleeping has been off. And I've been a little sloppy with my eating habits over the past few weeks. In an effort to get control, I probably over corrected the past couple of days.
PRE RUN
weight=164.5
water
POST RUN
SlimFast & multivitamin
Wednesday, March 17, 2010
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