8 - Thursday I got up early after a decent night's sleep (thank goodness Project Runway was not on Wednesday night) and laced up my oldest pair of Kayanos. I had eight miles to cover and I thought there were plenty enough miles left in those AK1s as I call them. In mile 6 my left calf started screaming. Whether it was the old shoes, lack of cross training at the gym on Wednesday or something else, I was a hurtin' puppy.
All day Thursday and Friday my upper inside calf was tight. I massaged it, Icy hotted it, rolled it and ibuprofinned it. My bestest massage therapist friend in the world gave me a telephone assessment so I stretched my adductors good and hard yesterday and this morning before running 20.
I feared the worst. I almost cancelled when my car wouldn't start after work yesterday. I needed to go buy Gatorade and beer! I jump started it and found it had an electrical problem. It sits at the shop as I write.
20 - I had breakfast early and met up with Susan and Patty on Park Avenue at 5:40. We hadn't run together since April. They were glad to do something different than what they have been doing and I was happy for some new company.
I led them on two 10-mile loops around town. Patty fell of our pace at about 8 miles so I pushed Susan as hard as I dare. There were plenty of water, Gatorade and Gu stops along the way. We chatted the first loop and worked hard and mostly quiet the second loop.
Our time was 3:33 for 20 miles. Good for her. Fine for me. I sprinted into the finish area which gave me confidence about the MCM finish and further training.
The adductor doesn't hurt too bad. I stretched well. I took another ibuprofin.
A cheeseburger lunch with a beer made my day complete.
9.23.2006
9.19.2006
How did I run 7:24?
It was August 13, 2005. The first mile of a 5K race in the doggest month of the year. 80F and sunny. My first mile was 7:24.
I am amazed.
The rest of the race (7:33, 7:43 and change) contributed to my 5K PR of 23:26.
I haven't done a measured mile in less than 7:45 since except for mile 4 of a November 2005 10K race that I ran just before its sister 5K (doin' the "double"). Boy, I felt great back then.
What has happened?
I had never run more than 15 miles before that double. I did over Thanksgiving and for some time after that as I ramped up for my first marathon - Miami.
Now I am training for another and even in the 1600 intervals I cannot get close to 7:24 much less flirt with 7:45.
Today was 4 x 1600 and I felt fine (although I skipped eating again) and ran 8:00, 7:51, 8:07 and 8:07. I love the speed work but I am not finding speed. The form feels right (low shoulders, arms down and hands moving to and fro, lower back loose, legs turning over, etc.) but the juice is sour.
What to do?
I am amazed.
The rest of the race (7:33, 7:43 and change) contributed to my 5K PR of 23:26.
I haven't done a measured mile in less than 7:45 since except for mile 4 of a November 2005 10K race that I ran just before its sister 5K (doin' the "double"). Boy, I felt great back then.
What has happened?
I had never run more than 15 miles before that double. I did over Thanksgiving and for some time after that as I ramped up for my first marathon - Miami.
Now I am training for another and even in the 1600 intervals I cannot get close to 7:24 much less flirt with 7:45.
Today was 4 x 1600 and I felt fine (although I skipped eating again) and ran 8:00, 7:51, 8:07 and 8:07. I love the speed work but I am not finding speed. The form feels right (low shoulders, arms down and hands moving to and fro, lower back loose, legs turning over, etc.) but the juice is sour.
What to do?
9.17.2006
The next best thing
I realized after my 15-miler today that the next best thing in the world for me is a hot shower or bath after a long taxing run. There is just something about that flow of hot water down my back that is superb.
I really was not in the mood to run long this morning. I made unconfirmed plans in my head in preparation last night (what to eat, when to go, what to pack, what to wear), so when I got up this morning I fixed a bagel and put my secret blueberry jam on it. Then I got to reading very interesting blogs off Derek Rose's site and almost missed my time to go.
I jogged up to the Park Avenue (2 miles), met Jack, Ed and Dave, and started off on the 10 mile loop. Not far along we ran into Chris and Tim who turned around and joined us.
Thank goodness for Tim. I hadn't seen him in a few weeks. He's training for NYC Marathon, 2-3 times a week, which boggles me that he can get ready on as few as two runs a week. He had done 22 miles on Wednesday.
Anyway, Tim and I surged off ahead of the rest of the group and ran together the whole way. If I had not had my running buddy, it would have been a long morning.
We ran into Kim and Mary and a few other folks. It was your typical fall marathon training Sunday morning. I took Gu, water, Powerade at all the right spots and felt good coming home. I saved my hills for the last two miles so to simulate MCM. I hope they'll help.
The rest of the day has been sunbathing, jumping in the pool, eating hotdogs and mindless thinking. Is there football on? I wouldn't know.
Have a good week everybody. [So what is the best thing?]
I really was not in the mood to run long this morning. I made unconfirmed plans in my head in preparation last night (what to eat, when to go, what to pack, what to wear), so when I got up this morning I fixed a bagel and put my secret blueberry jam on it. Then I got to reading very interesting blogs off Derek Rose's site and almost missed my time to go.
I jogged up to the Park Avenue (2 miles), met Jack, Ed and Dave, and started off on the 10 mile loop. Not far along we ran into Chris and Tim who turned around and joined us.
Thank goodness for Tim. I hadn't seen him in a few weeks. He's training for NYC Marathon, 2-3 times a week, which boggles me that he can get ready on as few as two runs a week. He had done 22 miles on Wednesday.
Anyway, Tim and I surged off ahead of the rest of the group and ran together the whole way. If I had not had my running buddy, it would have been a long morning.
We ran into Kim and Mary and a few other folks. It was your typical fall marathon training Sunday morning. I took Gu, water, Powerade at all the right spots and felt good coming home. I saved my hills for the last two miles so to simulate MCM. I hope they'll help.
The rest of the day has been sunbathing, jumping in the pool, eating hotdogs and mindless thinking. Is there football on? I wouldn't know.
Have a good week everybody. [So what is the best thing?]
9.14.2006
Runway to Rundown
I stayed up late last night to watch Project Runway. The drama of having two already dismissed designers come back for a win-or-leave challenge was intriguing but the assignment was not so special nor were the resulting designs. Nevertheless, I was hooked to watch it until the end.
So at 11 pm I closed my eyes and they opened next at 6 am. Seven hours is usually enough but I woke up in a state that said "rundown" and "stay in bed." I pondered that briefly, considering quite vaguely what I thought was my schedule for the day. I could not remember exactly but did know the weather forecast was wet.
I got up, put on my shorts and clown shoes (the Asic Evolution stability shoes) and went towards the door. I had a glass of water on the way out. No breakfast. I paced along nicely at about 9:00 miles wondering all along whether I could still run on an empty stomach. Did you ever have a spell when you thought you ran best on an empty stomach in the morning? I did for the first year or two of running (starting in 1999). I think I have damn well gotten over that foolishness.
Anyway, at mile 3 of 5 I just ran out of gas. I debated whether it was the tiredness, clown shoes or lack of food. I decided it was all three and that I did not need to die today, so started walking. How could I pound out 18 miles one day and be so pooped four days later and not finish a 5-miler?
So the day was a drag all the way through. When the COO was heading for the door at 5:55 and said, "Time to go home," as he usually does, I finally agreed with him.
At home I mowed half the lawn and then it rained. That's all she wrote for Thursday. Oh, I did watch Katie Couric for the first time. Not bad. I still prefer NBC of the big 3.
So at 11 pm I closed my eyes and they opened next at 6 am. Seven hours is usually enough but I woke up in a state that said "rundown" and "stay in bed." I pondered that briefly, considering quite vaguely what I thought was my schedule for the day. I could not remember exactly but did know the weather forecast was wet.
I got up, put on my shorts and clown shoes (the Asic Evolution stability shoes) and went towards the door. I had a glass of water on the way out. No breakfast. I paced along nicely at about 9:00 miles wondering all along whether I could still run on an empty stomach. Did you ever have a spell when you thought you ran best on an empty stomach in the morning? I did for the first year or two of running (starting in 1999). I think I have damn well gotten over that foolishness.
Anyway, at mile 3 of 5 I just ran out of gas. I debated whether it was the tiredness, clown shoes or lack of food. I decided it was all three and that I did not need to die today, so started walking. How could I pound out 18 miles one day and be so pooped four days later and not finish a 5-miler?
So the day was a drag all the way through. When the COO was heading for the door at 5:55 and said, "Time to go home," as he usually does, I finally agreed with him.
At home I mowed half the lawn and then it rained. That's all she wrote for Thursday. Oh, I did watch Katie Couric for the first time. Not bad. I still prefer NBC of the big 3.
9.12.2006
Interval day
I never thought I'd finish my 8 x 800s this morning. That was on the 3rd 800. Somehow I kept plugging away and when I was done I felt like doing some more running so I aired it out with a set of four 100 meter sprints. That got all the crinks out. [What's a crink?] Honest to goodness they felt great.
My 800 times were pedestrian; somewhere between 3:55 and 4:02 for the most part. I thought it might be the Kayanos I was wearing. They were not my new ones. They were not my old ones either. They were my really old ones that were too narrow at one time. I loosened the laces up all the way and retied them so that I have no compression crimping my forefoot. They have 350 miles on them but that's about the same as my old Kayanos. I thought I might sneak a few more runs in with them to save tread on the newer ones.
I am starting to think I am slower than last year. Last year was a PR year all across the board. Harder training made a difference. Following a plan made a difference. But I seemed to have plateaued for the time being, if not aged "gracefully." I wonder if it's from LD training and not as much short stuff and 5Ks which used to be my bread and butter.
I am also five pounds heavier than I was the first half of the year. I probably look better but I may not be as lean and mean as I once was. Or I could blame it all on my dog. I can't decide which dog but I promise I won't kick either one.
My 800 times were pedestrian; somewhere between 3:55 and 4:02 for the most part. I thought it might be the Kayanos I was wearing. They were not my new ones. They were not my old ones either. They were my really old ones that were too narrow at one time. I loosened the laces up all the way and retied them so that I have no compression crimping my forefoot. They have 350 miles on them but that's about the same as my old Kayanos. I thought I might sneak a few more runs in with them to save tread on the newer ones.
I am starting to think I am slower than last year. Last year was a PR year all across the board. Harder training made a difference. Following a plan made a difference. But I seemed to have plateaued for the time being, if not aged "gracefully." I wonder if it's from LD training and not as much short stuff and 5Ks which used to be my bread and butter.
I am also five pounds heavier than I was the first half of the year. I probably look better but I may not be as lean and mean as I once was. Or I could blame it all on my dog. I can't decide which dog but I promise I won't kick either one.
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