Runnin' in Mud...

Jetway Loop, 4:30 p.m., cloudy, 35 and windy (20-30 mph).  I cut this one short.  2 miles in 14:00 (7:00 pace).

Hwy 205, 2:45 p.m., sunny, 25, and windy.  I didn't know what to expect because this is the first time that I have worn pants, hat, and gloves.  I felt really good with the first 3 miles @ 7:33 pace.  I then ran the next 4 miles @ 7:06 pace with relative ease.  A good, solid night's sleep last night left me revived.  7 miles in 50:58 (7:17 pace).

Shelby Farms, 2:00 p.m., sunny, 33.  After yesterday's run, my left groin/hip flexor felt tight or strained.  I felt it during my run today, but it was okay.  It bothered me more after the run.  3.5 miles in 26:16 (7:39 pace).

Hwy 205, 2:45 p.m., cloudy, 48.  I didn't want to get out of the door for this one, but I am glad that I did.  My left hip flexor/hip had been iffy during the morning, but seemed to loosen up as the day went on. The run was fine and I just kept it very easy.  Could I hit 40 mpw???  5 miles in 36:44 (7:44 pace).

Hwy 205, 9:30 a.m., cloudy/light rain, 50.  I kept the pace easy for the out portion and threw in 6x125m strides during the run.  I had a stiff wind on the return portion, but picked up the pace.  Both hip flexors were tired by the end of the run.  I have been wearing heavy trainers for runs as of late.  7 miles in 52:23 (7:29 pace).

Hwy 205, 3:00 p.m., cloudy, 68.  I ran easy with Enrique.  He wanted to keep it easy and we did just that.  Highest mileage since July 16th.  In 2007, the highest week I had was 45 mpw.  10 miles in 1:20:22 (8:01 pace).

AHS, 3:30 p.m., mostly cloudy, 51.  6x1000m (3:49,3:54,3:53,3:53,3:52,3:53) w/1:20 rec.  These all felt somewhat easy.   All 6 were @ 3:52.3 avg.  I started pressing on the 4th one.  I followed it up w/4x200m (:33,:35,:35,:35).  Everything feeling good, but I have that, "I'm gonna get a cold feeling!"

Shelby Farms, 1:20 p.m., partly sunny, 48.  I have had a minor cold and haven't been running.  I feel somewhat drained and am not motivated to run.  I trudged through this run, but plan on 8 on Sat. and 12 on Sun. (3.9 miles @ 7:58 pace).

Hwy 205, 9:30 a.m., sunny, 36.  I have had a minor cold, so I didn't know what to expect.  The first mile was a bit quick (7:28), so I decided to alternate MP w/EZ pace.  Miles 2,4,5,7 were at 6:55 pace.  I ran the last .50 miles @ 6:21 pace.  I had a total of 4.5 miles @ MP.  I felt okay, despite the cruddy cold.  8.1 miles in 58:25 (7:15 pace).

Hwy 196, 9:30 a.m., cloudy, 41.  This is the first time that I have run this course since the injury.  I really didn't want to run long today, but forced and am glad that I did.  I had a massive headwind the last 3 miles.  The chicken legs were a bit tired today.  10 miles in 1:17:57 (7:47 pace).

Hwy 196, 4:25 p.m., cloudy, 43.  I really wasn't in the mood due to the cold that I have.  I am glad that I got out because I actually feel much better.  I have been reporting some hip flexor weakness and minimal groin pain, usually when I sneeze, etc.  I did some research and think that I might have osteitis pubis (inflammation of pubic symphysis).  5 miles in 39:48 (7:58 pace).

AHS, 3:45 p.m., cloudy, 43.  I was still feeling a bit blah to begin with, but I really felt like I needed to get this workout in.  I am racing a 10k in mid-February and would like to run 39:00.  That would be great, because I really want to run a big PR in Germantown.  Back to the workout - 6x1000m (3:53.86, 3:52.06, 3:55.69, 3:54.00, 3:54.27, 3:53.87) w/1:20 rec.  I avg 3:53.6 for all six.  My goal was 3:55.  My legs felt a bit flat, even on the first repeat.  It never seemed to get any worse, but just didn't feel it today.  My groin doesn't bother me during the run, but my left hip has a funny feeling again.  More stretching and praying!

Ethan (our 5 month old) has RSV.  Our sleep has been VERY poor as of late.  Oh, he is also teething.  Did I mention the double ear infection to boot!  Yea, he has been a bit cranky. 

Shelby Farms, 2:45 p.m., cloudy, 45.  I warmed up 1 mile and then ran 3 miles in 20:26 (6:48/mile).  It felt surprisingly easy, despite the rolling terrain.  I then did 4x.25 hills up Farm Rd. and then another 2 miles to cool down.  This was my combo workout that Tinman likes to use.  In the future, I will lengthen the tempo portion and add the no. of hill repeats.  8 miles in 1:00:24 (7:33 pace).  Sleep is getting better.

Tour de Wolf, 1:30 p.m., cloudy, 44.  I wanted a soft surface to run on and just randomly ran on the trails.  Everything was soft and, I think, I can tell a difference in my legs (2 days in a row on dirt/grass).  7 miles in 54:54 (7:51 pace).

Hwy 205, 9:30 a.m., cloudy, 30.  Out in 23:20 (7:47 pace) and back in 22:33 (7:31 pace).  There was a pretty stiff headwind on the way out and had it at my back on the return portion.  Left hip is a bit tight.  6 miles in 45:56 (7:39 pace).

Hwy 205, 10:30 a.m., sunny, 22. I wore 2 pair of shorts, heavy pants, 2 gloves, hat, and jacket. I may have been a bit overdressed. The first 5 miles @ 7:43 pace and then next 5.3 miles @ 7:20 pace, with much at ~7:10 pace. I should have run a few more miles, but...I didn't! The left hip loosened up and doesn't feel like my previous stress fracture, as that was deep in the back of my buttocks. This tightness is more on the side of my hip and feels muscular, but I hardly notice it. I am paranoid!

The running is coming around and I am now comfortably back to ~40 mpw.  Hopefully, that will climb into the low 50's by the end of February.  My goal race is March 16th (Half-Marathon).  I would love to go sub 1:26.  I am running a 5k this weekend to get a gauge on my fitness and then a 10k on February 9th.  From those two races, I should be able to determine if sub 1:26 is possible.

Jetway Loop, 4:30 p.m., cloudy, 45.  I contemplated not running, but thought 4 miles would do me some good - and it did.  I stretched a lot yesterday (hip, etc) and I was a little sore today in those areas.  I hope it was from the stretching.  Nothing special here.  4 miles in 39:29 (7:22 pace).

Hwy 205, 3:00 p.m., cloudy, 41.  I ran with Enrique and he wanted to keep it very easy.  I had planned on a longer wave run (i.e. alternate EZ running with HMP).  I really wasn't feeling it today and have decided to race a 5k this Saturday to see where I am at.  8 miles in 1:05:45 (8:13 pace).  I haven't run that slow in quite some time.  My running partner wanted to keep it quite slow and I obliged.  It does me some good to run easy.  I chatted the whole way, which he may have found annoying.  Running with someone is something that I haven't done a whole lot of.  It really makes the time fly by.  Perhaps, if I had group training like the Hanson's, I could be an elite?  Kidding!

This week is somewhat up in the air.  I have workouts that I am to do, but the wife is working a bunch outside of the house, which throws off my schedule (work and running).  See, if I were with the Hanson's, I wouldn't have to worry about this sort of stuff.  We leave for Disney (Orlando) next Tuesday morning.  It will be nice to run in temps in the 70's.  AHHHH! 

Hwy 205, 3:15 p.m., cloudy, 33.  For some reason, it felt quite cold out today.  I am running a 5k in the morning to get a feel for where I am at right now.  I have no idea what to expect (20:00, 19:30, or possibly sub 19:00).  I really am clueless.  I missed the last two days of running due to life getting in the way.  My left hip still feels a bit iffy.  It's not a pain or ache, it just feels a bit off.  It seems to loosen up when I run and stretch.  6 miles in 46:05 (7:41 pace).  I took the last two days off (unplanned) due to conflicts.  We are going to Disney in a few days and have LOTS to do (work and home wise).  5k tomorrow!

Hwy 205, 9:30 a.m., cloudy, 35.  My race was cancelled as the weather was icy.  I decied to warm up 4 miles ( a bit too fast) and then 4 miles @ tempo pace.  The first 4 miles were at ~7:30 pace and then ran 6:59 or so on the way back.  Again, no pains, but my hip flexors were quite tired.  This is something new for me.  8 miles in 58:01 (7:15 pace).  Hmm...On 02/09, I run my favorite 10k in Bartlett.  I was really hoping to have run a 5k by them to get a somewhat accurate gauge on what pace to run.  Do I go out at 39:00 pace or 40:00?  We shall see.  

Hwy 205, 10:00 a.m., cloudy, 34.  I just ran by feel and was surprised that it was ~7:30 pace.  I just kept plugging away and never strained.  Again, the left hip flexor got tight and so did my low back.  They seemed to be fine once I stopped to stretch for a few seconds.  After yesterday's run, I thought that I might struggle with leg fatigue.  These weekly 10 milers are new to me, as I usually cap out at about 7-8 miles when 5k/10k training.  Hopefully, they will pay off.  Also, I plan to slowly ramp them up towards a consistent 12-14 miler.  Disney in 2 days and I will be running in 70+F temps!!!  10 miles in 1:14:49 (7:29 pace).

Tour de Wolf, 9:45 a.m., cloudy, windy, 42.  I ran VERY easy w/Enrique today.  I was surprised that we avg. 8:17 pace with all of the mud, turns, etc.  Usually, on these trails, I avg. 8:30 pace or so.  They are very technical switchbacks and lots of ups and downs.  7.1 in 58:32 (8:17 pace). 

This a.m., we leave for Disney until Sunday (02/03).  I am bringing along my running gear and plan to run atleast 3-4 times while down there.

Gallaway Track, 2:00 p.m., cloudy, very windy, 60.  We traveled back from Disney today and have been up since 1:45 a.m.  This workout went okay, despite the travel, 5 days of no running, and endless walking at the parks.  The big headwind the last 2.6 miles was tough.  I warmed up 2.6 miles and then ran my 1 mile course (measured with a wheel).  4x1 mile (6:37.34, 6:34.84, 6:35.11, 6:33.77) - avg 6:34.75.  All w/1:15 jog/stretch recovery.

Disney was great, but I was actually sore on Thursday.  I have what I would call a "bad back."  The countless tram rides, plane rides, resort hotel beds, carrying kids, and walking with heavy back pack did not do much for it.  There was one day (Thursday) that we got back from the park early and I was going to shed the back pack and go for a quick run.  About :30 into the run, I stopped and shook my head in amazement.  The legs felt like cement and refused to go.  I have trained for many marathons and other races and NEVER have I felt that feeling.  I believe it was a combination of lack of quality sleep, poor eating, and the massive amounts of walking we were doing!   

This was an unscheduled day off.  I still feel sooooo fatigued from the trip and lack of sleep on Sunday.  I also pushed a bit too hard on Sunday and should have just done an easy run, but not me - I felt that need to push it becuase I had 5 days off!  That's painful to type, unless you're injured.

Hwy 205, 3:00 p.m., cloudy, windy.  My whole left side felt tight (back, hip, hamstring).  The first 4 miles were uneventful and fast (7:31 pace).  The big headwind that I had the last 2.5 miles slowed me down a bit.  I still feel sluggish from the trip, etc.  8 miles in 1:00:30 (7:34 pace).

I am finally racing a race this weekend.  When I resumed my running career in 2003, this was my first race back.  It is a 10k and I would like to have raced a 5k by this time to get a gauge on what pace to go out it.  Oh well...I'm not stressing about it and will go out at 39:30 pace or so and adjust from there.  The weather should be quite nice and not anything like tonight (thunderstorms, tornadoes, etc).  

Tonight, I chose the treadmill upstairs to run on.  We are still experiencing high winds from the storms yesterday.  I can tolerate many types of weather, but I cannot stand to run in high winds.  It was an uneventful 5 miles, which included some 1 min. pick-ups just to pass the time. 

I put our son, Ethan (5 month) in his MegaSaucer and he watched me and played the entire time.  I thought it was quite nice of me to take the kids upstairs and give the wife some alone time. 

No run today.  I have been feeling extremely fatigued since we returned from our Disney "vacation."  My lymph nodes (neck) are slightly swollen and my throat hurts a little.  The wife had a work dinner, so I had to stay with the kids as well.  I could have forced a treadmill run, but don't want to risk further sickness, especially with my first race this Saturday.  

Patriot Lake, 1:15 p.m., sunny, 55.  Absolutely beautiful day today.  Tomorrow is the race, so I didn't want to run much more than 5 miles and wanted it to be on a flat, soft surface.  I chose to run 3 laps around the 1.67 mile lake.  There are no mile markers, etc., but each lap was with :01 of each other - now that is pacing (12:46.04, 12:46.56, and 12:47.00).  I just ran easy and by feel.  My throat is still a bit sore and my lymph nodes are now only slightly swollen.  The left side of my hip felt somewhat tight, but loosened up.  Then, the front of the left hip flexor felt tight.  I had a chiro adjustment this week, which really seemed to help.  I have been stretching more lately.  5 miles in 38:19 (7:39 pace). 

St. Valentine's Day 10k, 10:00 a.m., sunny, 49.  Last year, I ran 40:15.  This year, I had no idea what to expect.  Was I in 39:00 shape, 41:00 pace, etc. - I really had no idea.  The past few months, I have been consistently trying to do a weekly 10-11 mile run, which I normally don't do.  This was my first race in over 7 months.  Late last summer, I was diagnosed with 2 stress fractures and have SLOWLY tried to come back.  This was not a PR for me, but I will take it and it gives me a good indication of where I am at right now.  The course is hones, in that there are multiple hills, etc.   The mile markers were a bit off at around 4-5 miles, but he splits were: 6:09, 6:22, 6:39, 6:39, 6:51, 5:58, and 1:02.  As I said, mile 5 was a bit long and 6 was a bit short.  When I saw that I could break 40:00, I really kicked it in.  I was 8th overall and trailed the first two females all race.  I did get one of them at the end, but was ~:02 behind the other.  Trailing them all race actually motivated me.  I have no problems getting beat by a female, at all!  The wind was a factor at times, but the sun and temps were great.  One more month of QUALITY training until my 1/2 marathon.  I would really like to PR (1:26:57), but don't know how possible it is.  I'd really like to crack 1:26:00.  Any suggestions for the final month???

Random Arlington, 1:30 p.m., sunny, windy, 48.  I ran out Hwy 205 and saw 2 really large, aggressive dogs coming towards from ~200m away.  At that point, I decided to alter my route and returned to randomly run around neighboring communities.  My legs were slightly sore and fatigued following yesterday's race.  The next 4 weeks I hope to be at 50 mpw.  7.1 miles in 56:08 (7:58 pace).  Nice and easy!

Hwy 205, 4:00 p.m., sunny, 54.  Another easy run today.  The legs, hip flexors, are still a tad bit sore, but I felt really great on this run.  I had to force myself to slow down and thought about doing a tempo run, but fought the urge.  I don't mean to sound like a pansy, but I am still paranoid/fear another stress fracture.  4 weeks of SOLID training until the 1/2 marathon.  I would like to run ~1:26:30 or so.  6 miles in 46:28 (7:45 pace). 

Well, so much for my serious training.  Here it is Tuesday and I already am taking a day off.  I'm not sick, injured, etc.  This week will be busy around our house and I will have to juggle lots of things to get my "SOLID" running in.  Today, I mismanaged everything and am a bit mad at myself.  Oh, I also ate crap all day.  In between meetings and interviews, I chose junk food and fast food, which I don't normally do.  Ugh!     

AHS, 3:45 p.m., sunny, 29.  The plan was 4-5x1600m @ 6:18.  I could have done 5, but stopped at 4, as I had been doing 6000m worth of repeats.  Tonight, I did 6400m worth.  Each was followed by 1:45 rec. (6:17, 6:17, 6:18, 6:17) - 6:20/mile pace.  I followed the above up with 4x200m @ mile pace.  I felt really good tonight.  I would really like to have company for some of my runs.  The high school track team left and so did the coach.  I have an agreement with the coach that I will lock up if I'm there when they leave.  They left, but some younger coach stuck around for a few minutes and, mistakenly, locked me in.  I searched for a while to find a place to jump the barbed wire fence.  Oh the joys of jumping fences after an interval workout.

Treadmill, 7:00 p.m., indoors.  I waited too late and it was dark and miserable out, so I opted for the dreadmill.  I warmed up easy and then did 5x2:00 hills at max setting - whatever that is.  We have a very old (hand me down) Precor treadmill that has a calibration issue as well as it won't show the grade hill that you are running.  I swear this thing will allow you to run a sub 4:00 mile.  The manual indicates that it only goes to 10 mph (6:00 pace), but it is much faster than that.  The little one, for some reason, decided to wake up several times during the night, which meant sporadic sleep.  I don't require alot of sleep, but I like it to be continuous.  It is difficult for me to fall asleep after being awakened.  5 miles in 40:00 (8:00 pace).

Hwy 205, 3:00 p.m., cloudy, 58.  Nothing special - out and back on 4 mile course.  Too busy to write for now.  8 miles in 1:01:15 (7:39 pace).

Jetway Loop/Hwy 205, 7:30 a.m., cloudy, 42.  I debated whether or not to run long today, as I did a hill workout on Thu. and 8 miles on Fri.  The legs didn't feel "there" today for my 4-5 miles @ 6:55 pace.  After a few miles, they felt better, so I ran out highway 205 and did 4.5 miles @ 6:57 avg.  The out portion was ~7:00 pace, but the return (with wind) was ~6:55 pace.  I felt good and immediately showered and watched my nephew play his basketball games.  Absolutely no rest between.  11 miles in 1:22:00 (7:27 pace).

Hwy 205, 1:00 p.m., cloudy, 65, and windy.  The winds were blowing from WSW @ 20 mph, but gusting up to 30 mph, which made for a fun run!  Post injury, this is my highest mileage.  3 more big weeks, a taper week, and then my goal race.  Things are feeling good again and I am motivated for some fast races at every distance this year.  I plan to hold 45-55 mpw for the rest of the year.  7 miles in 54:50 (7:50 pace).

I was off for President's Day and took full advantage of it - took daughter to see the Hannah Montana Movie/Concert.  It is a Disney production and I was shocked when I was charged $15.00 per ticket.  I inquired and the young lady at the ticket office said, "Disney sets the prices, not us!"  My daughter watches the show and me going from room to room, I tend to hear the songs, etc.  I even find myself humming the little tunes at times.  I actually like the 3D effects of the movie, despite the goofy glasses we had to wear.  We went to lunch before and had a good Daddy/Daughter day.  She still likes going places with me and "hanging out" and going on dates with me.  She is a bit over 5 years, but I'm sure the day will come that she gets embarrassed by Dad and his short running shorts, etc.

Prior to the day's activities, I tried to run an easy 5 miles.  I ran, but it was a bit quicker than I would have liked (7:33 avg/mile).  I guess my fitness is really coming around, which is good.  I have only 3 more weeks of solid training before the 1/2 marathon.  My left hip is still a little on the tight side, but it feels muscular.  My wife has a busy week with meetings, etc.  She works 95% of the time from home, so this week, I have to arrange my work schedule and juggle when to do my running.  I will attempt to top 50 mpw this week.    

AHS, 3:45 p.m., sunny, 52.  The plan was 4x2000m @ 6:20/mile pace.  I completed the workout (4x2000m in 7:48, 7:46, 7:51, 7:51).  I was a bit fast on the 2nd one and actually had to run out to lane 8 a few times due to the H.S. track practice.  It was probably closer to 7:44 or so.  I avg. 7:49 for the workout or 6:17/mile pace.  I felt sluggish from the first one, but I never felt any worse as the workout went on.  My first repeat usually start a bit rough and get better.  I wanted to have my recovery interval at 2:00, but did 2:07, 2:21, 2:37.  On a scale of 1-10, 10 being race effort - this was a 6.5 or so.  A confidence builder, for me.

An unplanned day off.  I took today off, because the left outside portion of my hip is sore.  Again, I am paranoid because my previous stress fracture began as deep buttock pain (felt muscular).  This ache does definitely feel muscular or similar to a hip flexor strain, extends some to the front of my hip, but also the side.  As I type this on Thursdy morning, I don't feel it at all when I walk.  I will attempt to run later in the day to "test" it.  Of course, I will probably be overly cautious, as the race is 24 days away (yes, I have a countdown timer on my computer)! 

Patriot Lake, 3:45 p.m., cloudy, 50.  After a day off yesterday, my left hip feels much better.  I felt twinges at times, but not what I would call pain.  It didn't affect my stride at all and it actually loosened up as I ran.  I stopped for ~:30 to stretch my left hamstring and it really seemed to help more.  I have a history with my left hamstring.  Everything seems to be a bit messed up on my left side.  I've been going to a chiro for a few years now and occassional massage.  5.1 miles in 39:57 (7:50 pace).  

Shelby Farms Random, 1:05 p.m., cloudy, 39.  I slowly and randomly ran around Shelby Farms.  I tried to stay on soft surfaces and tried to take it easy.  The left hip feels about 90%.  My legs still feel flat and I wasn't motivated for this.  The day was gray and cold and blah!  5 miles in 38:03 (7:37 pace).

I have been doing weekly CV reps on the track.  In the previous months, I had always done ~5-6k worth of repeats in the form of 5-6x1k.  I worked up to doing 1600m repeats and this week, I went up to 4x2k repeats.  For my previous half-marathons, I always found the longer repeats to be of great benefit.  In hindsight, perhaps the 8k (~5 miles) worth of repeats was a bit much.  Maybe that's why the hip is getting angry and my legs are flat.   

Hwy 205, 9:00 a.m., cloudy, 38.  I didn't know what to expect from the hip.  Initially, it felt a bit tight and it was all that I thought (obsessed) about.  Once, I relaxed and just ran, I forgot about it and everything was great.  I believe that I am sooooo paranoid about getting injured again.  I tried to hold back the pace, but it kept creeping faster and faster, but it was not intentional.  The legs are back and I contemplated doing an uptempo sort of run @ HM pace, but decided to wait another day.  I think that I need a shrink to help with the head case that I am.  8 miles in 59:11 (7:24 pace).

Hwy 205, 9:30 a.m., cloudy/light rain, 38.  Where to start?  Yesterday, we had a funeral and then had ~15 people over for dinner.  Needless to say, I ate large amounts of lasagna, pasta, and meatballs.  We were quite busy all day and it was go, go, go.  I ate tons, stayed up late to watch the U of M Tigers (previous #1).  While doing so, I drank a few beers, all of which left me quite sluggish this morning.  Our son is sick, again.  No church for us, as they really frown upon taking sick kids to the day care.  Yea, they even sent letters to everyone, because it became such a problem.  We erred on being safe.

I wasn't feeling up to the Tinman style "Big Workout" aka the Long Wave Run.  You warm up a few miles and then alternate HM pace or close to it with easy pace inbetween.  Miles 2-4 were easy (7:39) and then my harder miles were 6:45, 6:49, 6:43, 6:49, 6:44 (6:46 avg).  My easy miles avg. 7:50.  Again, no rest following the run, as the family loaded up and went to Target for some shopping.  An afternoon nap might be in the works for me.  11 miles in 1:21:56 (7:27 pace).

Hwy 196, 2:30 p.m., sunny, 61.  First time running this course in quite some time.  Now, I know why I probably got the stress fracture.  Man, is that road sloped.  My left side is on a moderate slope throughout much of the run, unless I run in the middle of the road (not a good idea)!  Everything feels okay.  A few more easy days ahead.  I am 19 days, 12 hours, 53 minutes, and 01 sec. from my goal race.  I'm pretty excited to be racing again and being healthy again!  Don't take your running for granted, as it can be taken from you suddenly.

This was unplanned, but I am taking the day off.  It is my birthday and my wife surprised me with a babysitter while we go to dinner.  I turned 39 today and, oddly, can't wait until next year when I turned 40 and become a masters runner.  My wife thinks that I am off of my rocker for WANTING to or looking forward to turning 40!  It's just a number.

Hwy 205, 3:10 p.m., cloudy, 38.  I was going to the U of M game tonight, so I rushed to get this in.  I intended on going longer,but…  I ran 3 miles easy (7:23 pace) and then the last 3 miles, I picked it up (6:54, 6:47, 6:52).  This was my Tinman Tempo @ ~6:55 pace.  I felt comfortable at the pace, so maybe that will be my MP at St. Jude?  My whole left side (hip, back, and hamstring) just feels tight and "off."  Maybe I'll get a massage.  6 miles in 42:47 (7:08 pace ).

Hwy. 205, 4:00 p.m., cloudy, 57.  I ran with Enrique today and I really wanted to run around 8:00 pace, but we were a bit quick.  The return 3 miles was @ 7:30 pace, but I felt good.  The hip felt really good, but my right knee feels odd.  No pain, but it feels like it might buckle at any moment - wierd.  6 miles in 46:00 (7:40 pace).

AHS, 3:45 p.m., cloudy, 57.  I intended on doing 7-8x1000m, but did only 6.  I also intended on having a strict 1:00 rest interval.  My neighbor joined me for this workout, as he is also running the half-marathon.  The track team was running a bit late today, so there was lots of traffic on the track, which meant weaving, etc.  I'll just say I avg 3:55 per 1k.  Some were faster 3:53 or, but others were 3:56-3:58 due to having to stop, weave, bob, or duck!  The left hip remains tight and the knee was only an issue when I would first begin to run.  More stretching and icing.  There is absolutely no pain in the knee.

Hwy 205, 9:30 a.m., sunny, 45.  Just getting' in the miles this morning.  The legs felt slightly tired, but I ran ~16 hours ago.  11-12 miles tomorrow afternoon.  Lots of cyclists out this a.m.  At times, it looks like the Tour de Tennessee out here on these rural roads.  Seeing them kind of does give me a boost.  This run was a bit quicker than I would have liked.  8 miles in 58:53 (7:22 pace).  My daily (easy) runs have gotten faster over the past few months.  The pace today felt comfortable and I wasn't trying to time the run or hit certain paces.  Believe me, I do try to keep it in the 7:40+ range.

Hwy. 205, 12:05 p.m., sunny, 73, and very windy.  I had to eat and run within 30 min. of each other.  The heat must have gotten to me as well.  This run sucked!  I cut it a bit short because my rt. knee was feeling odd.  I think it is my ITB that it causing the knee issues.  I will take a day off and see.  I don't consider this an injury, but it could reach that level if I'm not careful.  I have never had knee issues, ever.  If I stop and stretch the knee and IT band out during a run, the tightness in the knee goes away.  It may come back, but only randomly.  It is quite strange.  Perhaps, I suffer from post traumatic injury disorder from the previous stress fracture.  I AM SOOOO PARANOID about being injured again. I didn't get in my 11-12 miles, but I'm not worried.  This run included 4 miles @ HM pace (~6:35/mile) and, despite the heat, etc., I felt okay with that.  8 miles in 58:00 (7:15 pace). 

I decided that a few days off would be a good idea.  I want to watch the left knee, especially so close to the HM.  I have identified that the patella tendom seems to randomly get irritated during some of my runs.  I don't recall stepping on anything that would have strained it.  I feel it about 10% of each run and never is what I would consider painful. 

One more day off for good measure... 

Hwy. 205, 4:00 p.m., cloudy, 49.  The weather was perfect today.  I have had two days off and wondered about the knee.  I have been stretching.  I ran with Enrique today and kept it quite easy.  The first 1/2 mile or so, it was throbbing a bit (first time doing that).  After a 1/2 mile, I didn't feel it anymore.  Strange, huh?  I opened the stride up a few times to test the knee and it was completely normal.  Another easy day and then I'll test it at HM pace.  6 miles in 47:20 (7:53 pace).  When I run with my neighbor, I tend to slow way down, which is good.  I need more of these.  

Hwy. 205, 5:00 p.m., cloudy, 45.  Really windy from the north, so out was a bit slow.  Negative split of :25.  Knee felt good for 3 miles (no problems), but then it got tight around the patella tendom.  I put the patella strap on and it felt better.  I took it off after 1/2 mile and then it was fine again.  I have never liked the idea with running with any type of brace on, as I feel that you shouldn't have to wear such items to run.  Generally, it means you're injured and you probably don't need to run or might make it worse.  I have been doing ITB stretches, thinking that it might be a kneecap tracking issue.  I know I am blowing this waaaaay out of proportion, but I gotta have some drama.  Perhaps, this is all in my pea brain.  5 miles in 37:40 (7:32 pace).  Tomorrow, I plan to do some HM pace running in flats.

That's right - no run again!  It began snowing/raining/sleeting and got heavier as the day went on.  By the time, I left work, there was a bit of accumulation.  See, in Memphis, we don't get that much snow and the entire city shuts down.  People are not used to driving.  I actually feared for my life, had I taken to the streets.  My daughter has a nasty cold and I think I'm coming down with it.  I feel pretty blah and lots of head congestion.  A run probably would have made me feel better, but the treadmill didn't sound too appealing.  My goal race is next Sunday, so this will be my "taper" week.  

Hwy. 205, 1:00 p.m., sunny, 38.  Warmed up 2 miles (7:32 avg) and then 2x2 miles @ 6:40 pace.  I rec. w/1 easy mile (7:45).  My last set was ~6:45 pace, but I had a nice head/cross wind for much of it.  I also feel like I'm getting a cold.  This pace felt a bit too tough to be HM pace.  From my previous training and recent race, it is very close to 6:38-6:40.  Hey, it snowed 5 inches last night!!  8 miles in 58:04 (7:16 pace).  An easy fartlek long run tomorrow to, hopefully, bring some snap back into the old chicken legs.

Random Arlington, 2:30 p.m., sunny, 53. I ran with Bruce today very easily. I ran 1.25 to meet him and then 4 mile with him. I then ran 2.75 by myself at ~7:25 pace. I ran the last .75 miles @ ~6:20 pace. The legs seem to feel better at faster speeds. I felt sluggish and slow at 7:45-8:00 pace, but felt good once I got under 7:00 pace. I wore my new Nike Jasari shoes today and thought that they might be causing some of my new trouble. In looking at my log, it doesn't seem to be the case. This is race week!  8 miles in 1:01:15 (7:39 pace). 

Random Arlington, 3:00 p.m., sunny, 58.  I ran with Courtney while pushing Ethan in the stoller.  I truly believe that it is more difficult to run that slow of a pace than it is 7:30 pace.  This was Ethan's maiden voyage in the jogging stroller and he did great!  Our daughter practically grew up in this same stroller.  I look forward to lengthening these runs.

My plan was to add another 4-5 miles on after this, but my Dad was returning our daughter and time got away from me.  

Hwy 205, 4:00 p.m., sunny, 55.  Another beautiful day to run.  The rt. knee seemed almost 100%, but the left glute feels tight.  It feels similar to just a few days before the stress fracture in August.  There goes my paranoia again.  I'll stretch a bit more and roll on a tennis ball.  It is probably the piriformis muscle.  I did 8 :20 strides during the run to loosen up the legs.  4 more days...  5 miles in 37:28 (7:30 pace).  My daughter has been somewhat sick and I feel as if I am getting it.  Is this just my paranoia again?

Chickasaw course, 2:00 p.m., sunny, 70.  Out and back on this course.  The knee felt about 85%, but the left hip was iffy at times and then other times, it was fine.  Therapist said it was a tight IT Band.  I guess more stretching.  4.6 miles in 35:02 (7:37 pace).  Still feeling a bit blah and lethargic!

Random Arlington, 5:05 p.m., sunny, 71.  I have felt a bit fatigued that past few days.  I am recovering from a cold, so that might be why.  I need a good nights sleep.  It seems as though my sleep is broken up every night and it is beginning to wear on me.  First, I will hear our son call out (in baby scream) and then the dog wants to go out, or wants to eat/drink.  Then, I heard the thunderstorms.  I have always had trouble getting back to sleep once I am awakened briefly.  Can I complain anymore in this blog?

This was a scheduled off day for me.  I always take two days before a race completely off.  My PR, set on this course, is 1:26:57.  On that date that I set the PR, I was actually going for 1:28:00, but negative split the race.  I have reviewed my log from 2006 and this year leading up to the race.  I have much more consistent in putting in weekly 10-11 milers.  I have run similar race times (10k), as well as similar times in workouts (4x2000m).  I am ~4-5lbs lighter this year, so do I go out at 1:27:30 pace and try to negative split again or be conservative or be aggressive.  I know how a half-marathon feels when you go out too fast.  At the end of 2005, I was running the most mileage of my life and was in great shape.  As 2006 began, I slacked (we were moving houses) and was lucky to get in 20-25 mpw; however, I think all of the miles late in 2005 carried over.  I am also a bit concerned over my lethargic feeling/soreness in my back and legs.  Is this the achy feeling from being sick or are the little men in my head telling me things?  I am officially 1 day, 1 hour, 13 min, and 2 secs from the race.  A short shakeout run with strides tomorrow.  I will wake up race day and see how I feel. 

A little background:  In August of 2007, I was diagnosed with a sacral stress fracture and a "stress reaction" in the pubic symphysis area (osteitis pubis).  Needless to say, I was not able to cross train and lost a good bit of fitness during the 8 weeks that I was off.  In October, I slowly built up my mileage, but was really paranoid about another reoccurrence, as these were my FIRST injuries, ever.  I always thought of myself as pretty durable, despite doing some ignorant training early on!  I was soooo eager to resume racing and signed up for my local half-marathon to take place on March 16, 2008.  My PR was 1:26:57 set on this same course in 2006.  I vowed to obliterate the PR, but I didn't know how difficult/frustrating it would be to come back from an injury.  In the past 6 months, I have been so paranoid about every little ache and pain.  It was also during this time that I have had a few knee (patella tendon) issues, which is something brand new to me.  Despite it all, I finally raced in Feb. of this year (a 10k in 39:30).  I was pleased, but knew I had work to do.  I knew that I had another month of training, but the knee became more irritating to me.  I was very conservative and would ice, take days off, etc.  I did not build much, if any, fitness during the last month and I knew that a sub 1:26:00 was probably out.  Race week was not typical.  I missed several easy runs/strides due to a yucky cold and work related "things."  Race day came and I still did not know what pace to run.  The weather was absolutely perfect (48F and partly cloudy).  I went out by feel with the 1st mile (net downhill) in 6:33.  The 2nd mile (net uphill) was 6:51.  It was at this point that I knew that it wasn't a PR kinda day.  A 6:33 pace/mile would get me a sub 1:26:00, but after the 1st stretch of hills, the legs, already, didn't feel snappy.  [Side Note]:  Since the injuries, I have made diligent efforts to run on softer surfaces.  My softer courses have ZERO hills on them and I recalled many times telling myself that I needed to do some hillwork.  It never happened.  6 months of virtually no hilly courses didn't prepare them for the rolling nature of the 1st 4 miles of the course.  I felt every one of them.  In the past, I had always considered myself a good hill runner - not today!  I never gave up and continued to press along, running the 3rd mile in 6:48 and the 4th in 6:45.  From 5 miles to 10 miles, the course is pancake flat.  Miles 5 and 8 were some of my faster miles at 6:40 and 6:36.  It was at 7.5 miles that I told myself to pick it up and attempt atleast a sub 1:28:00.  My right calf muscle relented and began to twinge.  I knew the feeling, but pressed on.  It never really fully cramped, but I did slow a bit.  6:40-6:48 felt quite comfortable and I probably could have gone a few more miles at that pace after the race.  It seemed that my legs lacked the turnover that I wanted them to have.  Perhaps, I was rusty?  After mile 10, the course goes back into some rolling hills, which I still maintained pace.  The last turn has you running up a 300m slight incline to the finish, which is downhill.  My finish time was 1:28:20.  I was 4th in my AG and 37th overall.  I was somewaht pleased with the race and it has only rekindled my desire to run fast again.  Many times, when I don't finish in the time that I had planned, I attempt to take positives in other ways.  Positives:  1. I didn't "blow up!", 2. From mile 4 onward, no one passed me and I passed 15 runners., and 3. I ran a negative split of :16 and ran solo much of the time.  The spring will bring many other attempts to PR at the 5k and 10k distances and then bring a base building period in the hot, muggy Memphis weather.  In hindsight, I know that I should have done more HM pacework.  Running hills also would have helped.  Thanks for reading and sorry for rambling with this novel.