Runnin' in Mud...

I guess I really can't count all of the walking that I did while downtown spectating the St. Jude Marathon, huh?  Family obligations following the race would not allow for a run.

Hwy 205, 11:00 a.m., cloudy, 68, and very humid and windy (20-25 mph) from SSE.  I warmed up 2 miles @ 7:39 pace and then 2 miles @ 6:52 pace w/1.5 min rec. and then 1.5 miles @ 7:05 pace into the headwind.  2 miles easy home.  Last Sunday, I did 3 miles @ 7:00 pace, but this week I changed things up a bit.  Everything is feeling okay, but my legs still need these strength building runs.  30 miles for the week and that is the most since the injury (8 weeks ago).  Hopefully, I will be ~40mpw by the end of Dec. and continuing to build in Jan. and Feb. 

Yesterday, after watching the St. Jude marathon, I told myself that the 2008 edition of this race would be my first REAL sub 3:00 attempt.  I would love to break 3:00 on my hometown course.  362 days and counting.

I almost can't believe that I ran only 3 miles.  Long ago, I made a pact with myself (for some reason).  We agreed that my shortest daily run would be 5 miles.  We broke the pact.  I chose the treadmill today.  People in Utah won't understand this, but it was quite cold today (38F) and very dark.  I have to slowly introduce myself to cold weather running.  Here's the weather in Memphis for you:  Sunday - quite warm (65F), Monday - a bit chilly (38F).  Usually, I don't mind the colder weather, but something about today.  It just looked soooo dark and cold when I peeked out of the window.

It was an uneventful 3 miles with a number of 100m strides thrown in.  Our treadmill is a hand me down and is probably the cheapest model Sears sold back in the late 90's.  All of the controls and slide bars and you are just guessing when you slide it to a number.  Will it be 7.6 mph or 8.2 mph.  This thing is also way off in the calibration department.  10 mph or 6 minute pace is supposed to be the fastest speed.  When you crank it up to the highest setting, I would honestly say that you are running close to a WR 1500m effort.  Why did I go on so long about our dreadmill and my measley 3 miles?  

Arlington High School Track, 4:00 p.m., cloudy, 42, and very windy (gusts of 25-30 mph).  This was my only chance to get to the track and, despite the wind, I had to do it.  The plan was 4:10 per 1000m.  I avg. 4:06 for all 4 and felt good.  Again, the wind was from the north and was almost standing me straight up.  Common sense would have told me to cance this, but not me...  It seems that the two guys that I introduced to running here in Arlington have some natural talent.  They are now pushing me.  They are still slower than me, but I expect that gap to close in the coming months.  I cannot let them beat me, but welcome the competition.  My neighbor ran 1:33:57 in the St. Jude half.  Not a blazing fast time, but he has only been running ~6 months.  He is a former Marine (whoops, always a Marine) and plans to do the Marine Corps Marathon in 2008.  He picked a toughy for his first.  I'm glad I have friends to run with now, but should I give them all of my "secret" workouts? 

Hwy 205, 4:20 p.m., cloudy, 39.  7 miles in 53:37 (7:39 pace).  It got dark really quick.  For once, everything was feeling really good.  This was one of those runs that could have kept on going and going, despite it only being 1 mile less than my longest run (post injury).  I felt great!  On the way back on one of the rural roads, a truck stopped and I wondering what he wanted, as most cars are traveling 60+mph.  A friendly fella told me that there was a large bobcat about 100 yards away, just over the bridge.  Hmm...I had to get back home, so I grabbed a large stick and ran about 1/2 mile with it in my hand.  I don't know if bobcats are aggressive, but I was taking no chances.  I think I even picked up the pace a bit.  The onlookers must have thought that I was lunatic, running down the highway with a stick in my hand.

Hwy 205, 3:00 p.m., cloudy, 47.  7 miles (51:34 - 7:22 pace).  Same course as yesterday, but I was rushed today because the wife and I have a date.  My Dad and Step Mom are coming to watch the kids while we go out to eat.  I thought about doing 8 miles, but time got away and ended up at 7 miles.  I ran 2 minutes faster than I did last night, but I ran the last 2 miles @ 6:55 pace.  I feel stronger with each run, but I have to be careful not to overdo it.  4-5 easy miles tomorrow and then 10 miles on Sunday!

Jetway Loop, 9:45 a.m., cloudy, 55. Sptting light rain some of the time. I did not care about pace today and wanted to run, but run as easy as I could (7:45 pace). I don't feel like I could have run any slower, which is a good sign. I had back to back 7 milers on Thursday and Friday, so I didn't know how I would feel. Legs a bit heavy the first 1/2 mile, but they got better. I don't know if it is the beginning of a cold or what, but I am feeling quite blah today. Longest run tomorrow - 10 miles.  4 miles in 30:56 (7:44 pace). 

Hwy 205, 1:00 p.m., cloudy, 74, and very humid out (80%).  I didn't know what to expect from this run.  1. It is the longest that I have run since the injury and 2. It is quite warm and humid.  Bottom line: It was fine!  Nothing hurt, but my hip flexors began to fatigue.  I ran with a friend who was struggling a bit at 7-8 miles, so we slowed.  Once, I left him, I ran another 1 mile @ 7:25 pace and the hip flexors got over their fatigue - I guess they needed another gear to be used.  Highest mileage, post injury!!!

I am thinking about a 5k next weekend.  Not that I will blow out a PR, but I want an indication of my fitness.  Many of paces are derived from my 5k race pace and, currently, I have NO idea what that is.

Planned off day today, so no running.  I wanted to, but need to be careful.  I had two back to back 7 milers (a first) and then a long run of 10 miles (another first).  I also feel a cold coming on. 

AHS, 3:30 p.m., cloudy, 74.  I ate a big, late lunch and felt it at times during this workout.  5x1000m.  First two were way out of whack (3:44 (6:00 pace), 3:54 (6:17 pace) - avg. 6:09 pace.  I rested 3 minutes and got it together where the pace should be.  I felt fine on the frist two and could have finished at that pace, but that wasn't my goal.  I should have been running 4:05-4:10 per 1000m and did so for the next three (4:05, 4:06, and 4:12 - 4:07 avg (6:38 pace).  I then did 4x200m (:38 avg).

I e-mailed a coach/friend and explained my training situation to him and my recent injury.  I was told to continue the CV (critical velocity) workouts, but err on the side of being too slow at this point.  See www.therunzone.com for more information.  I am going to do the 5k this weekend and it will be my first since July.  I HAVE NO IDEA WHAT SORT OF PACE TO GO OUT AT?  I feel my fitness coming around and I now feel strong again.  I will short for an opening mile of ~6:10 and go from there.      

Hwy 205, 3:30 p.m., cloudy, rainy, 48. It rained all of the run, but it felt quite easy. I meant to run 7 miles, but at 3 miles, I saw two very large, mean-looking dogs, so turned around at that point. I kept it really easy the whole way.  I thought about adding on another mile, but the rain really began to fall and the shoes were squishing with every step.  6 miles in 46:28 (7:44 pace).  

I was feeling like crud (cold) and had decided not to run, but a friend called as I was returning from work. I decided that a short run might do me some good, as I had been sitting at a desk all freakin' day.

Hwy 205, 4:00 p.m., cloudy, 42.  I ran with Enrique today, but felt unmotivated.  I'm glad he called, otherwise, I would be sitting at home mad that I didn't get my run in.  Tomorrow's 5k is not looking good, as it is supposed to be rainy and cold - not good 5k weather.  We will see.

Well, the 5k almost happened.  The forecast was for constant rain and temps in the mid-30's.  They were right on.  Our son (Ethan), who is 4 months olds has been a great baby at sleep time.  For some reason, the past two night, he has waken several times crying for no reason.  He doesn't have to be fed, but must be comforted - we tried!  Long story short, my wife was up with him at 5 different times and I couldn't justify leaving her early in the morning, since she had not slept well.  It's not like it was a major goal race and, to be honest, I wasn't too thrilled about the idea of running in the pelting, cold rain. 

The day gets better.  After some shopping with the family, we receive a call from a bystander at a Target dept. store (called from my mother's cell phone).  I immediately knew that something was wrong.  It turns out that my mother had a seizure while in the store.  She has had a seziure once a year for the past three years and they have all been around the holidays.  Perhaps the stress has something to do with it.  The holidays should not be a stressful time, but a happy time.  I won't rant now.  She is fine and was given the choice of staying or going.  She chose to stay at the hospital because of a nasty headache.  Fortunately, when she had the seizure, she was not injured when she fell to the ground. No run today, but tomorrow another "LONG" run with some company (two guys I introduced to running). 

Hwy 205, 1:30 p.m., sunny, 38.  Me and two other friends went out for a longer run.  Bruce dropped off after 8 miles, but Enrique and I went another 2.3 miles.  I felt really strong.  The wind was from the NW, so we had a nice headwind for much of it.  I felt a bit fatigued at 7 miles, but got through that and everything felt good.  I could have easily gone another 2-3 miles.  Good sign!!!

10.3 miles in 1:16:42 (7:26 pace).  This was a bit faster than I wanted to go, but I let the two knuckleheads set the pace.  They are still relatively new to running and sometimes push a bit too much on runs that they should not.  I could tell by speaking to them during the run that it was too fast and hinted at that, but...  Ahh, the male ego.  These group runs are new, but very welcome as it makes the time fly by.  

This was one of those, "gotta get out here" runs.  I was unmotivated.  The weather wasn't so bad (45F), but it was a long day at work with poor eating (holiday party) and sitting around.  Oh well, I got it over with.  I wanted to run very easily and did just that (7:59 avg).  I never looked at splits, as that sometimes forces me to speed up.  We are going to Disney at the end of January.  A quick searched revealed that the Disney 1/2 marathon and marathon takes place on January 13th.  Again, oh well.    

Two consecutive days of no running, but I have good excuses.  One, my mother is still in the hospital.  Following her seizure in Target last Saturday, she was set to be released.  In 2001, she had a heart attack, so Monday, they did a stress test, etc. and found an artery that was 95% blocked.  A stint was placed yesterday with success and she is fine.  That was excuse number one.  I have had this bone on the inside portion of my right foot for years.  It has never bothered me, but on a few of my runs, it gets a bit tender and the arch of my foot sometimes feels strange.  A subsequent trip to the Podiatrist revealed what I had previous diagnosed via the internet.  I have accessory navicular syndrome.  Google it and look at the pics.  It appears that I have a growth on the side of my foot.  Shalane Flanagan had the same problem last year, had surgery and is now fast as ever.  Us FAST people have similar problems - ha!  I will start wearing orthotics, so he does not feel that I will need surgery.  The tendon of the foot, during push off, has to stretch beyond this boney growth, which irritates it and thus irritates me!

Today is my CV workout and I should feel quite fresh with two days off.  This weekend, while in Georgia, I will get in some get hill workouts.   

AHS, 2:15 p.m., cloudy, 55.  Warmed up and did 4x1200m @ 6:29 pace (4:49,4:49,4:51,4:49,4:52).  All w/2:00 rec.  Followed by 4x200m @ :36 avg.  I felt really strong on this workout and on a scale of 1 - 10, it was a 6.  I could have EASILY done more.  This was the best I have felt in a while.  The first one was the toughest, as I really only warmed up a mile, stretched, and did some strides.  In the past, I only did 5000m worth of repeats, this time it was 6000m.  This type of CV workout should be minimally difficult.  I hope that this pace (6:29) is my Half-Marathon pace in March.

Hwy 205, 9:30 a.m., cloudy, 38.  I knew going into this that it wasn't going to be good.  My legs felt heavy and flat.  I trudged through the miles and actually picked it up the last 4 miles or so.  My low back was sore from raking leaves, etc. yesterday.  I also stopped a few times to "fix" my iPod!  10 miles in 1:18:21 (7:50 pace).

Hwy 205, 2:45 p.m., sunny, 59, and very windy.  I still feel like I have this sinus thing and wasn't excited about going to run, but had to get it in - the last run of 2007.  Nothing special and my legs felt, surprisingly, snappy.  6 miles in 46:51 (7:48 pace).