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March 6, 2010
This mornings 10 miler was run under a beautiful blue sky and it was awesome! Another painless run, paces felt comfortable and the weather was perfect, calm and in the 30’s. Other than struggling with a head cold, the past weeks runs were unhindered and reached my goal miles of 30 for the week with today’s 10 miler.
Tomorrow is a rest day and my beautiful daughter will be here from Tennessee for a 5 or 6 day visit so the mileage for next week will be a little shorter so I can spend some quality time with her. My son also lives in Tennessee near Nashville (Antioch) and not able to see them nearly enough. My daughter lives in Decherd.
Here are some stats from today:
- Resting heart rate: 45
- Pre run weight: 146
- Post run weight: 143 (no carbs or fluids)
- 8:00 am breakfast: Coffee, Bob’s Red Mill Steel Cut Oats w/raisins, br sugar and plain soy. Yum!
- Start time: 9:42 am
- Total run time: 1:37:15
- Overall pace: 9:43
- Average heart rate:149
- Max heart rate: 166 (last mile)
- Slowest mile: 9:58 (first mile)
- Fastest mile: 9:34 (mile 4)
- Last mile: 9:38
- 45 minutes post run: Fruit smoothie. Um, Um Good!
Now on to the good stuff. Yesterday I commented on ShirleyKo7’s blog and she said that if she wasn’t able to get into NYC, then she would target Chi town again and said if we both cross the finish line uninjured she would give me a “big ole kiss!” I let her know that would be better than a BQ! So, I’m holding her to it! I was really hoping she would get to run NYC, but darn, a possible big ole kiss from Shirley kinda changes things…
Enjoy every step!
March 5, 2010
…and better! Right now I’m comfortably running paces that I was running when I was at the top of my form in 2006 and early 2007 before all the injuries set me back. I haven’t been able to run and hold a decent pace since. The distances at the same pace that I was doing back then are not nearly as long, but the fact I can do a short run of up to 9 miles at the same pace I was doing then is very encouraging. Did a 5 miler this morning at an average pace of 9:32 and wasn’t even really trying. The legs were getting a little fatigued in the last mile, but that was do to a hard fartlek run yesterday and been battling a head cold all week along with short 5 to 6 hr nights of sleep due to work.
All I’m doing right now is maintenance base training with hill repeats on the TM one day a week and a fartlek run once a week along with some strides during an easy run. Total overall mileage for this week will be 30 miles after tomorrows 10 miler. Nothing spetacular about the training just enough to stay fit, but the improvement I’m seeing in so little training in such a short period of time since the plantar fasciitis went away (am running completely pain free right now which is another huge plus) has me really excited. Will this be the year of more PR’s and the ever eluding BQ. God only knows, but for now it’s time to focus on the here and now.
I will continue with the low weekly miles (30 to 35 a week with long runs of up to 15 or 16 ) and TM hills and farklet runs with an occasional tempo and also weights once or twice a week until I start marathon training in May. Will also do some local 5 and 10k’s and a half marathon, mini, half full, half empty, pikermi or whatever the heck you want to call it between now and then.
Have a great weekend everybody and enjoy every step!
Al
February 20, 2010
Went out this morning in 34 deg temp with cloudy skies and had a very comfortable 8 mile run. It feels so good to be able to run on the road without having to run off into a snow bank to avoid oncoming traffic. May not be so fortunate for tomorrows 4 miler as more snow is in the forecast for tonight and tomorrow.
Today’s run was what I call a foundation run (FR) and the pace range falls between my recovery run (easy) pace which is between 10:36 to 10:07 or whatever pace it takes to make it easy and my GMP which is between 9:07 and 9:00. 9:07 is the minimum pace I have to maintain to BQ. So, generally my FR pace is between 10:06 to 9:36 and from 9:35 to 9:07 on those days when everything is going my way. Today my average overall pace for the 8 miles was 9:57 and the pace felt very comfortable. The last mile was 9:33. I ran a course where the first 4 miles is flat and the last 4 miles is a bit more challenging with some small hills along the final 4 miles. Tomorrows run will give me a total of 26 miles for the week.
I am very pleased with how things have been going with both the progress in fitness and the way the heel has been feeling. The only time it is barely noticeable now is the first thing in the morning when I get up, but it goes away very quickly. Have no problem with it now during the day or during my runs.
Next week I plan on doing 28 total miles with a 9 miler on Saturday. I want to get up to between 30 and 35 miles per week and hold it there until I start training for the Chicago marathon. I want to start training for Chicago around the last week of April. That will give me 24 weeks to train and is more time than what I normally do, but it will give me some extra time to work on building a rock solid base so I’ll be ready for the faster paced training and hopefully more injury resistant. Also gives me extra time in case problems arise that can hinder my training. Don’t like having to consider problems, especially injuries, but have to be realistic and know they are a part of the running life. I do know that they (injuries) can be held to a minimum with smart training and smart training is exactly what I’m going to accomplish this year. The injuries have to STOP! The other problems of life that crop up I can’t do much about but will have to handle them with wisdom as they come along and keep a level head.
Have a great day everyone and enjoy every step!
Al
February 13, 2010
Today I had an outstanding run. Did 8 miles with no heel pain to speak of. Was the longest, most comfortable, relaxed 8 mile run I’ve had in months. It’s amazing how much more relaxed a run can be when no pain is involved. It has me really pumped and am so anxious for spring or at least some decent running weather. Had to do this mornings 8 mile on the TM because we got dumped on with snow again and the roads are impossible to run on right now. The run today was at recovery pace so was pretty easy as far as intensity goes and still a little leery of doing faster pace runs until I’m absolutely sure the heel is going to be okay. I am doing strides a couple of times a week at the end of my easy runs and so far so good with the heel. My slowest mile today was 11:16 for the first mile and the fastest was mile 7 at 9:55.
My total miles for the week was 21. A slight cut back to give the heel some extra healing time. Next week I’ll be shooting for 26 plus the weight training and hopefully the heel continues to improve as I up the mileage.
While on the TM and feeling so good I came up with 3 new goals for the year:
- Arrive in Chicago on October 10 in the best shape of my life. This will require some very careful planning for my training schedule and a lot of discipline towards a quality sports diet and a great deal of discipline (which I’m usually lacking) in making recovery runs and recovery weeks just that. Runners are a very competitive lot, if not against other runners then against ourselves and the watch. This has no place during recovery runs, but I always find my self pushing the envelope and this has to stop. Pushing the envelope should be reserved for quality days such as speed work, tempo’s and even some long runs and only then if you are feeling extra strong on that day and should be done with caution (just my opinion).
- Set a new PR for the marathon. My current PR is 4:08 set in the 2006 Chicago Marathon. Almost 4 long years ago and I was setting new PR’s in every race distance during the last half of 2006 and the first half of 2007. Been plagued with injuries ever since mostly due to over aggressive training and not enough recovery time. Again due to lack of discipline with recovery and being overly competitive.
- BQ!!! If during the Chicago Marathon I see I’m way ahead of the first goal then I’ll go all out and see if I can get that ever elusive BQ. That will be the icing on the cake if that should happen.
I thought about making “to finish” as my fourth goal, but that usually goes without saying so am leaving it off. Sounds to negative anyway and need to get negativity out of my mind. Have to be positive, positive, positive!
Tomorrow is a rest day and will be going over to my nieces to work on launching a new running website. The old one is in need of a face lift.
So, that pretty much wraps it up for today’s blog.
Enjoy every step!
February 8, 2010
When it comes to running in sub 30 deg. temps and especially when it dips below 20 deg. I turn into the biggest wuss you have ever seen. I’m a fair weather runner, between 40 and 70 deg is perfect temps for me with 30 to 40 and 70 to 80 as being tolerable. Anything out of those ranges is getting into, “I don’t want to do this” territory for me. I’d just as soon hit the TM. Saturday in my blog I committed myself and said I was going outside to run Sunday no matter what, but when I looked and saw 9 deg. for the morning temp I was ready to say the heck with commitment and hit the TM for yet another day. I decide to give it a few more hours so I waited until 10:00 AM and checked again and it had gone all the way up to 20 deg. Not very inspiring for a cold weather hater, but was enough to get me into my cold weather running gear and out the door. You would think that with only 4 miles to do I wouldn’t put up such a fuss. Most wouldn’t give 9 deg temps a second thought for a short 4 miler and would probably do it in far less clothing than what I put on.
Cold didn’t use to bother me so much. In my younger years I did a lot of ice fishing. I didn’t have an ice shanty like a lot of people use to get out of the wind and cold. I had to sit out in the open in one spot for hours and wouldn’t give the freezing temps and wind a second thought, but anymore It just cuts right through me. I do eventually warm up pretty well, but I do have trouble keeping my fingers warm. I’ve tried everything including the little packets that get warm when you shake them. I also wear mittens so I can rub my fingers together and they still get cold. Anyway, I survived my little 4 mile run and felt pretty good when it was all said and done.
Last week I completed 24 miles, the most in quite awhile and did 7 miles Saturday (on the TM of course) which is my longest run since November. My heel is feeling so much better although on Sundays run it felt more tender than it had all week. Maybe the 7 miles Saturday aggravated it a little. This week is a cut back week, not to recover mileage wise, but to give my heel a break. No need to push things right now and if at anytime this week it still feels like it is getting a little too sore I can cut the run short.
I’m still very optimistic about the heel, but I can tell it’s going to take some time before it’s ready to handle marathon training. In the mean time I’ll continue to work on my base, heel permitting, so that when I’m ready I can go right into marathon training with a fairly solid base.
Enjoy every step!
February 6, 2010
This morning a friend and I went out for breakfast at one of those buffet places and boy was that a mistake especially since I hadn’t run my 7 planned miles yet. I could have eaten reasonably healthy, but I set healthy aside for this trip and ate like a junk food junkie! By the time we left my stomach was feeling pretty bad (not used to eating that way anymore) and I knew I was in for a miserable run.
I was right! I jumped on the TM (tomorrow I’m going outside for sure dang it) and took off, the the legs felt great and my heal was feeling pretty good too and actually has been feeling really good this week, but the stomach was in really bad shape.
Normally 7 miles is ho-hum, but with the plantar fasciitis problems and with little running over the past 3 months 7 miles seems pretty long now and with a queasy stomach the whole time it was down right tough!
I have no one to blame but myself. I knew better than to load up on a bunch of junk before a run especially when I’m out of shape. Actually, there isn’t any “GOOD” time to load up on a bunch of junk.
Tomorrow I do 4 miles and it will be on an EMPTY stomach with a nice HEALTHY breakfast after!
Enjoy every step,
Al
February 2, 2010
Last week I had less heel pain before, during and after since before the Chicago Marathon and this week has started the same. Did a 4 mile run yesterday and the pain was hardly noticeable so I have high hopes right now that the heel is finally on the mend.
I Did a total of 22 miles last week, the most in a couple of months and going for 24 mile this week with 7 on Saturday planned. Will be glad when I get back into the double digits again!
This week I have included some strides in my easy runs to:
1) See how the heel will react to some faster running.
2) Improve leg turnover.
3) Gradually get legs accustomed to some faster running.
I did some short strides yesterday at approximately 8:30 pace on the TM and the heel handled it okay.
I didn’t waste any time registering for the Chicago Marathon. This will be my 6th running of Chicago. It would have been the 7th, but had to DNS 2 years ago because of a hamstring injury. Also, have run the Country Music Marathon 4 times. The two marathons make a nice mix, Chicago is nice and flat and Nashville is hilly. Also, my son lives in Antioch, TN so it makes it really convenient to run the CMM.
Now, if it would just quit snowing long enough for the roads to clear off so I can get back on the road and off this TM!
Enjoy every step!
January 30, 2010
Looked on the Internet for the temp. in my area and it showed 3 deg. this morning. Now that’s freaking cold and I don’t no about you, but when I see those kind of temps I opt for the treadmill. I had six miles to put in today and I really wasn’t wanting to do it on the TM. The TM may be boring, but it does get the job done when needed.
Managed to get in 4miles on Wednesday and 4 on Friday with weights on Tuesday and Thursday. Have 4 miles to do tomorrow and with the 4 miles I put in on Monday it will give me 22 miles for the week.
The heel is doing better and seems to be improving a little each day. This week I have had less heel pain since just before the marathon so that is very encouraging. It looks like the spring marathon isn’t going to happen because I don’t want to start marathon training until the heel is completely healed and by that time I won’t be able to ramp things up quick enough to run a decent time. Will do a spring half for sure though.
Registration for the Chicago Marathon opens February 1 and plan on registering as soon as it opens. Hopefully I can get to the starting line this year completely injury free and in the best shape ever. Still would like to BQ or at least PR.
I am believing this is going to be a great year.
Enjoy every step,
Al
January 25, 2010
Was out on the road at 8:30 this morning for my 4 miler. It actually turned out really well. Had the usual scenario, pain in the first mile although noticeably better than Saturday morning and then gradually eased up until by the last mile it was barely noticeable. Feeling pretty tender right now though. Was able to hold a strong pace for the last 3 mile and didn’t have to adjust my stride to accommodate my heel.
The roads are finally clear enough to run on so that gives me a break from the treadmill. The treadmill is more forgiving on the heel though. I have a True treadmill and the deck is adjusted from a firm surface to a softer, more spongy surface and that really helps, but can really tell the difference out on the road.
Tomorrow is weight day and I really don’t like weight training and look at it as a necessary evil. It really does help keep the injuries down. I work on legs more than anything and should do more core work than I do.
Thanks to all on the Loop for the well wishes, prayer and great suggestions. Everyone on the Loop is #1 in my book! What an awesome bunch of runners!
Enjoy every step!
Al
January 24, 2010
Wow! It’s been over two months since I’ve done a blog! Time sure flies by in a hurry. My running life has been pretty uneventful since the Chicago Marathon. Have a case of Plantar Fasciitis that started just before the marathon and increasingly grew worse during the following weeks to the point of having to decrease my weekly mileage drastically. It has been really stubborn and goes from feeling pretty good on some days to really painful on others.
Right now I’m doing a cut down version of base training along with some weight training so I can maintain some fitness in hopes that it will go away in time to to go full speed ahead in training for a spring marathon, but my hope for that is growing dimmer with each passing day. If the marathon doesn’t happen then hopefully I can at least do a spring half.
Was going to do a 4 mile recovery run today, but the heel didn’t do well at all during yesterdays 6 miler so decided not to run today. Tomorrow I have a 4 mile foundation run to do. I do the foundation run at a pace that is 30″ to 60″ faster than a recovery run. Am hoping the heel does better tomorrow!
Enjoy every step!
Al
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