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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
November 15, 2009
Well, the marathon recovery period (4 weeks) is finished and have completed the first week of maintenance running. This phase will last until I start the next marathon training phase which hasn’t been determined yet. It will be a spring marathon, but haven’t decided on the one I’ll be runningt. Need to keep it close to home.
The maintenance phase I’m doing consist of mostly low volume daily and weekly runs with some weekly strides to maintain running form and leg turn over and some short tempo runs every other week or so. No planned speed work, but may do some 400 to 800 repeats if I feel like it. Also will do some hill workouts for leg strength. This is also the time when I do more resistance training.
It has been a reasonably good year in respect to running injuries. Haven’t had any serious issues except for some heel pain (plantar fasciitus) that has been troublesome, but hasn’t interfered with being able to get out and run.
I’m not real happy with race times this year, but my training paces are beginning to improve so hopefully next year will be a better year for races. I have only one more scheduled race (5k) for this year and that is on Thanksgiving Day in Elkhart. Don’t want to do this one all out and plan on doing it at marathon pace.
Enjoy every step!
Al
October 31, 2009
My Saturday runs have been going really well because I’m feeling more rested after being able to get some decent sleep on Thursday and Friday night. Sunday and Monday go well to, but down hill after that because of the new shift and not being adjusted to a new sleep pattern yet.
Today’s run went really well and held a decent pace (9:49) over the 10 miles I ran. Had a strong wind out of the south west so that made for some extra hard effort and chose a route that has some small hills so that made for some extra work too.
Aside from the lack of sleep during the week, I’m pleased with the marathon recovery and I have one more week and that will complete the 4 weeks of recovery I had planned. Then I’ll start the maintenance phase that will last until I start the next training cycle. That cycle will begin 16 to 20 weeks prior to the next marathon and that will be sometime next spring and I’m planning for a April or May marathon.
Tomorrow is the NYC marathon and I’m really hoping Ryan Hall wins. Will be watching it online and live from Universal Sports. Need to get a 5 mile run in before the marathon, but if it doesn’t happen in the morning I’ll just do it in the afternoon. The marathon starts at 9:00 am so shouldn’t be a problem in getting it done in the morning.
Enjoy every step!
Al
October 26, 2009
Well, I’m going into the third week of post marathon recovery and all is going really well. Just a few minor twinges here and there, but nothing to worry about at this point. The left heel is doing much better and hasn’t given me any problem for the last few runs. I did 8 miles Saturday with no problem. I have been getting some shin ache on my left leg (always my problem side) and some hamstring tightness on the left side as well. The hammy tightness is nothing new and just won’t loosen up no matter what I do and I have tried it all.
This morning I went out for a 5 miler and aside from some shin ache and hamstring tightness I felt great and the pace (9:32) felt moderately easy. I have 27 miles scheduled for this week and will take it up to 30 next week and will hold it there for a few weeks just to keep a moderate base.
I have a Thanksgiving 5k to run, but I haven’t done any speed work of any kind and don’t plan to for a while so will do this one just for fun and will probably do it at MP (9:00) rather than go all out. Beyond that I have nothing yet. Still haven’t decided on a spring marathon either.
So, another year of training and racing is all but over and even though I experienced the agony of defeat in my high hopes of a BQ or even a PR, I can still say that things are looking much more positive for hitting my dream goal of a BQ than what they were last year at this time when I was struggling with an injury and other health issues.
Hope everyone had a great weekend and congrats to all who raced this weekend!
Enjoy every step!
Al
October 25, 2009
I feel completely recovered from the marathon, no muscle soreness or marathon related fatigue. The big problem now is getting enough rest from work! This new shift (2nd shift 3:00pm to 1:00am) isn’t going to be an easy thing to get use to. After about 28 years of going to bed anywhere from 7:30 to 8:30pm and arising anywhere from 3:30 to 4:30 am has made it very difficult to adjust. Find it very hard to stay alert after 9:00pm at work, then after the drive home and a quick bite to eat I manage to get to bed by 2:00am only to awaken by 3:30 and not being able to get back to a sound sleep. So, I have been getting up by 8:00 which only gives me 6 hours of very restless sleep. I’m use to getting at least 8 hours of sleep.
It wouldn’t be so bad if I didn’t do any thing between getting up and going to work, but I need to do my running and it has really taken a toll on the effectiveness of my running. Tuesday was a decent run even though I was feeling very tired, but I think the lack of sleep hadn’t really caught up with me yet. The rest of the week was really rough for running.
Friday night I got 11.5 Hours of good sleep! I just don’t stay in bed that long so I know I was feeling really exhausted. A couple of hours after I was up I went out for an easy 8 miles and it went really well. Amazing what one good nights rest will do for you. Last night I was able to get 10 hours of good sleep. I was only able to get this good sleep Friday and Saturday night by reverting back to my normal sleeping habits. What I really need to do is force myself to stay up late even on weekends to help with the adjustment. Or maybe I can get use to a routine where on work nights I’m up late and adjust to sleeping in, then on weekends I can do my normal sleeping habit (early to bed, early to rise).
Anyway, I hope whatever routine I end up with, it doesn’t take long to adjust. I need my quality running time!
Enjoy every step!
Al
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