Monday, August 28, 2006
This morning’s run should have been ten in the damp air with the stroller but I pulled the plug at five due to lack of enthusiasm. My thoughts were to head to the deck and shake the water off canopy of the newly assembled sandbox for our little boy. Now all we need is some sunshine to dry things up.
The rocks are coming along as we moved one more out of the sunken patio this weekend. Next major project beyond that is to replace the hot tub. It seems to have freeze damage to the shell and plumbing. It’s a Sundance and I am not impressed with the product. I am reading up on this site to learn more. They seem to have a real good product.
Am, 5m 40:00, 65, w\stroller
Saturday, August 26, 2006
Heel report\recap: Often I have read of runners coming across an injury that would sound really bad and then miraculously in a week they are winning some race or doing super training. I always questioned, was it really an injury?
Well, in my case the inner right heel became inflamed and showed indications of plantaar fascitiis after a week of intensive training and demanding long run. I take it was a culmination of the events that led to this debacle rather than say the hard long run. But, what gets me is the speed wasn’t all that fast. Just fast enough that I am not currently conditioned and I took it on too soon. Hey, the hot humid weather broke and the marathon bug is settling and worries arise to running fast enough on race day. Patience is virtue.
Physically the heel appears to be fully recovered. Now it’s time to work on my psyche and get my head back in the game. Usually a race or similar competitive activity does the trick. We will see…
Friday, August 25, 2006
Tuesday, August 22, 2006
Saturday, August 19, 2006
I think I could probably run now, but it would be adding insult to injury. Just not a smart move yet. I should be out there on the inline skates or bike getting in some cross-training. The plans for this afternoon involve something a little more adventurous.
There are about twenty large rocks in my backyard that will cost me around $1000 for someone to move. They are too large for me and the equipment I bought to try it has gotten damaged. Well, a new idea is to "break" the rocks into smaller sizes. That's right, rock busting. The method is to heat the rock with an acetylene torch, douse it with ice water and then bust it with a sledge hammer. This could be a fun way to take out the pent up aggression from not being able to log any running miles. I really can't stand injuries.
Thursday, August 17, 2006
Wednesday, August 16, 2006
My stomach made it about 12 minutes before stitching and slowing my running heart rate from high 150s to 140s then 130s and finally in the last half mile I realized I would pull the cork on this time trial at 2.5m for a time of 16 minutes. Shameful and despicable run. I walked for one minute and reversed course to get saved by my wife who was running in my path with the jogging stroller.
I commiserated with her and she gave me the business. Gotta love it, just losing my edge and ambition in this training.
The real kicker is this afternoon I started to feel a slight right inner heel pain. Indications of plantaar fascitiis. O h n o I thought...the right foot is flat and prone to issues when harder running is brought in. I must back off and survive.
signing off--one down and out wannabe sub-2:30 marathoner
Tuesday, August 15, 2006
Training: am, 10m,1:19:40, 124 HR, 8:00 pace, 74, rain
Monday, August 14, 2006
Sunday, August 13, 2006
Week Seven Review
Total Miles: 82.5
Number of Workouts: 8, 9.5 hours
P\U, S\U: 70\100
Notes: beginning of faster running phase
Issues to Note:
1. Heat wave has broken and training is more comfortable. First real week of quicker leg turnover. Need to do more stretching, yoga, push-ups and sit-ups.
Next Week Goal:
Long Run: Water Row & Willow Guzzle
I was uncertain what to expect on this run after logging a 10K time trial the day before. Surprisingly the legs felt good and the first 15 miles sailed on by with the heart rate averaging around 145-150. At ten miles I stopped at the house, changed water bottles, took in a vanilla power-gel and switched from NPR to music on the MP3 player.
Around 15 the legs started feeling heavy, my pace slowed and heart rate dropped to the mid-130’s. Within the next two miles the heart rate slowed to 130 and then I was lucky to keep it in the mid-120’s and 130. The last mile seemed like a forced-march. Very happy to have it over and hand the baton to my wife so she could run.
Why did this “wall” happen? The first ten miles average pace came in at 6:51. Experimenting with the gel might have better at the 15 mile mark vice 10. Basically, I went too fast early and didn’t have the patience to let the pace build. But, this is training and one really needs to try these things out to not make the mistake on race day. Hopefully, recovery will go well as we are at risk of picking up our little boy’s virus that’s been at him for the last two days.
Saturday, August 12, 2006
On the run I got concerned that my pace was too slow as splits were coming in around a 6:30\mile pace. Well, it’s early enough in the program to not get worked up about it and four weeks later a good progression should follow on improvement. That’s my key to marathon training. Keep the focus on the end result and not over-analyzing the day to day training.
HR rate averaged somewhere around 145-150, did not get the elapsed as the monitor wasn’t displaying a reading at about half mile into the run and had to be reset.
AM – ECMS 8M, 54:41, 6:50 pace (10K 6:37), 65 degrees, sunny
Friday, August 11, 2006
Today was the 20x200m on the Bowker Loop pushing the stroller.
Mike sent me his link to A.L.’s Athletic Training as I figure he really wanted me to read it based on my last post. I now have printed double-sided at my becking call for reference and guidance. This has lead me to pull out my training log from five years ago when I was a mere 35 and seemed to run a lot faster with less effort. Maybe, I will put together some stats on my Marathon PR from then to compare how things are going this time around. Sub 2:30 sounds so elusive…or is it just in the mind. One thing with this new phase is I can start to feel some work in my legs. Did I go too easy for too long?
TH AM – ECMS 8M, 60:48, (30:37, 30:11) 7:33 pace, 70 degrees, sunny
FR AM – Bowker Flats 20x200m 1:15:11 7:30 140HR sunny\stroller
Wednesday, August 09, 2006
An eight mile a.m. run early enough and easy enough to conserve energy for this evenings time trial. Lydiard has a 5000 meter time trial scheduled for this phase of training.
I ran the local CMS summer series 5K for $4.00 and finished second overall and second master. I did not run my fastest and recorded what my wife says is my slowest 5K. Slow is right on the last 1.1 mile I averaged 6:06\mile while working through a side stitch created from the downhill striding. The new racing flats were really cool to run in, they felt good. I figure if I can hold this pace for eight more times I should be in good shape for a fall marathon. Trouble is, I don't think I have the speed to turn it up and just start cranking the pace.
Any other time in my training I would have won this race. The runner in front of me was in sight the whole time and finished only 150 meters ahead. What's up with this Lydiard training? Is it working?
Tuesday, August 08, 2006
Today’s run was interrupted twice by the General Electric microwave repair technician to discuss work done. A total loss of approximately five minutes so I figure its worth adding a beat to the HR. Laps (2.5m: 1-16:06 (6:26), 2-16:46 (6:42), 3-16:21 (6:32), 4-16:30 (6:36), 5-16:56 (6:46) Total 1:22:42 (16:32 – 6:37 avg.)
MLR: AM – Bowker Flats 13.5M, (1:29:59), 6:39 pace, HR approx. 150 79 degrees, sunny
Monday, August 07, 2006
Repetitions 20x200m: AM – Bowker Flats 10M, (1:6:00), 7:36 pace, 78 degrees, sunny,humid
Number of Workouts: 7, 9 hours
P\U, S\U: 10\10
Notes: I am considering this a cutback week from last week’s 100 miles. We took a beach vacation to
Issues to Note:
1. None to report.
Next Week Goal:
70-90M, Next four weeks of Lydiard Training.