12 hours spacing between runs is short, and it was hard to wake up; i hit the snooze bar twice. very unlike me. barely made it out the door by 0500, but i ran the 4 miles as intended. it was a little stiff and a little sore, but I got it done in a reasonable amount of time. not too fast, but not too bad considering the number of miles this week will add up to. 3 out of 5 runs for the week are complete, but the hardest it yet to come. 4 tues, 8 wed, 4 thurs. done. 8 sat, 17 sun? sounds like a lot. no pace run this weekend, though, so i just need to get the miles in any way I can...
7/31/14. run. coffee. almonds/peanuts/cashews. cherries. mexi-nast. peas. apple. nuts.pizza. peach. cherries. salad. lots of water.
Thursday, July 31, 2014
7/30/14. wed. longish run.
everyday i will tell myself not to forget, this is the good part.
the plan called for 8 miles. for me, this was a lot of miles to pull out on a mid-week run. plus it was pretty hot, above 80 degrees. with the end game in mind (big miles week), and the temperature where it was (hotter than i am used to), i went slow and steady. average pace was about 9:10 min/mile. although this was pretty slow, it was easily sustainable, even in the heat. my 14 year old rode along with me on his bike and kept me company. i kept my pace slow enough that i could talk to him when i wanted to, without getting out of breath. it was a good run, and i was glad for the company. it was his idea to come along, and i appreciated it.
my feet are bothering me a little, but that's nothing new. right heel/mid-foot arch, and left toes. I am toying with convincing myself that i need some new shoes. i bought 2 pairs of adidas shoes specifically for this training plan (identical except for color), which i alternate weekly. I have run 750 miles total, so call it 375 miles per pair. that's really reaching the middle of what "they" say running shoes should be good for. conventional wisdom says that although the uppers may continue to look fine and there may still be tread left, the mid-sole EVA foam can wear down and degrade from use. it loses its ability to cushion (compression set) after a number of miles, which may increase your risk of injury. the numbers thrown out there seem to range from 250-500 miles. i'm not sure if this is true, or if its just propaganda from The Shoe Industry to get you to spend more money. how helpful is advice like "Go by feel. If after a normal run your legs feel as if the shoes aren't providing you adequate protection, they probably aren't."? not helpful at all. with my increases in mileage, who's to say what aches and pains are just normal, and what aches and pains are shoe related? with a little over 300 miles remaining (150 per pair), maybe a new pair would be cheap insurance. a new pair for longer runs (anything over about 8), with the old pairs cycled weekly for the shorter runs. its just an idea.
7/30/14. coffee. almonds/peanuts/cashews. chinese chicken on noodles. peas. apple. peanut butter toast. big steaming plate of mexinast. peach. cherries. lots of water.
the plan called for 8 miles. for me, this was a lot of miles to pull out on a mid-week run. plus it was pretty hot, above 80 degrees. with the end game in mind (big miles week), and the temperature where it was (hotter than i am used to), i went slow and steady. average pace was about 9:10 min/mile. although this was pretty slow, it was easily sustainable, even in the heat. my 14 year old rode along with me on his bike and kept me company. i kept my pace slow enough that i could talk to him when i wanted to, without getting out of breath. it was a good run, and i was glad for the company. it was his idea to come along, and i appreciated it.
my feet are bothering me a little, but that's nothing new. right heel/mid-foot arch, and left toes. I am toying with convincing myself that i need some new shoes. i bought 2 pairs of adidas shoes specifically for this training plan (identical except for color), which i alternate weekly. I have run 750 miles total, so call it 375 miles per pair. that's really reaching the middle of what "they" say running shoes should be good for. conventional wisdom says that although the uppers may continue to look fine and there may still be tread left, the mid-sole EVA foam can wear down and degrade from use. it loses its ability to cushion (compression set) after a number of miles, which may increase your risk of injury. the numbers thrown out there seem to range from 250-500 miles. i'm not sure if this is true, or if its just propaganda from The Shoe Industry to get you to spend more money. how helpful is advice like "Go by feel. If after a normal run your legs feel as if the shoes aren't providing you adequate protection, they probably aren't."? not helpful at all. with my increases in mileage, who's to say what aches and pains are just normal, and what aches and pains are shoe related? with a little over 300 miles remaining (150 per pair), maybe a new pair would be cheap insurance. a new pair for longer runs (anything over about 8), with the old pairs cycled weekly for the shorter runs. its just an idea.
7/30/14. coffee. almonds/peanuts/cashews. chinese chicken on noodles. peas. apple. peanut butter toast. big steaming plate of mexinast. peach. cherries. lots of water.
Wednesday, July 30, 2014
7/29/14. tues. run. roll.
on the streets before 0500, knocked out 4 miles. i won't say it was easy, but it was fairly uneventful. the sun came up, and it was a beautiful dawn. the weather was perfect, and i couldn't imagine a better time or a better place to run. the same usual minor aches and pains, but nothing that would stop me. after work, the fmaily was headed to the gym, so i went along and worked my mobility. foam roller, trigger gridpoint, lacrosse ball, bands, the whole 9 yards. it was good. i need some wifi at the gym. i'd like to work some more of KStarr's "10 best mobility exercises for runners", but they are pretty involved. i need to be able to see him demo while i try it. maybe i'll work out some sketches and a list to try some more next time.
at least for today, here comes the most important thing I'll write. this is what i need to say.
this is what i really need to remember, because i had forgotten. This is the good part. as tough as it is, as all consuming as it is, as much sacrifice as i am making, this is the peak. in fact, this is the best part. this is when I know i am doing my best, and i am throwing myself at this thing full on. this is the high i need to ride on. this is when i prove something to myself. this is when i can rise above, and push myself to more than i ever thought was possible. this is what i need to keep in mind, to get me through the next 8 weeks and 3 days.
and when this is all over, and my race is run, and i am back in my normal mundane life, i will truly miss this. it will leave a gaping empty hole in my life. i know, because i have been there before. when you don't have a goal, and you're not working a plan, and it isn't on your mind every minute of every day, you feel a little lost. after you're done, its a little like something has been taken away from you. you feel like you don't have a purpose. you crave that feeling again, the desire, the goal, the work. its an addiction. i feel sorry that most people will never feel this, that they will never have this in their life. i can also envy them their easy effortless days, though, sometimes. but never again. i want this to never end. this is the good part.
7/29/14. coffee. orange. cashews/peanuts/almonds. steak. spag/meatballs. peas. apple. nuts. cheese stick. chinese chicken on riced cauliflower. ice cream. lots of water.
at least for today, here comes the most important thing I'll write. this is what i need to say.
this is what i really need to remember, because i had forgotten. This is the good part. as tough as it is, as all consuming as it is, as much sacrifice as i am making, this is the peak. in fact, this is the best part. this is when I know i am doing my best, and i am throwing myself at this thing full on. this is the high i need to ride on. this is when i prove something to myself. this is when i can rise above, and push myself to more than i ever thought was possible. this is what i need to keep in mind, to get me through the next 8 weeks and 3 days.
and when this is all over, and my race is run, and i am back in my normal mundane life, i will truly miss this. it will leave a gaping empty hole in my life. i know, because i have been there before. when you don't have a goal, and you're not working a plan, and it isn't on your mind every minute of every day, you feel a little lost. after you're done, its a little like something has been taken away from you. you feel like you don't have a purpose. you crave that feeling again, the desire, the goal, the work. its an addiction. i feel sorry that most people will never feel this, that they will never have this in their life. i can also envy them their easy effortless days, though, sometimes. but never again. i want this to never end. this is the good part.
7/29/14. coffee. orange. cashews/peanuts/almonds. steak. spag/meatballs. peas. apple. nuts. cheese stick. chinese chicken on riced cauliflower. ice cream. lots of water.
Tuesday, July 29, 2014
7/28/14. Monday. strength.
when the alarm went off at 0450am, it felt too soon after Sunday nights long run. an evening long run, then straight to bed, seems to be a recipe for a stiff/sore body. i didn't have the drive or will to lift weights. plus it's the start of my longest week of running ever, and i'm worried about energy and endurance. i hit the gym anyways, but i did a 20 min strict cindy (AMRAP - 5 strict pull ups, 10 push ups, 15 air squats). hit one additional round over last week's cindy. but when i went to do GHD situps, I felt stiff and didn't do all the sets i intended. my lower back was still stiff from the run, and it seemed like a bad idea to push it.
yesterday I complained about my painful toe - blister/bruise/hematoma turning black, the nail turning purple and painful to touch. every step is like when you have a bruise, and somebody puts their thumb on it and presses. best advice I got, from my good friend Jess, "they eventually go numb and you don't even notice".
some additional (more intrusive) advice I found on the web from runner Jeff Galloway...
If the toe hurts too much, especially 24 hours later, you should release the pressure underneath by one of two methods. It’s always better to have this done by a doctor, but I’ve heard from hundreds of runners who’ve done this by themselves without any significant problems. It’s up to you.
1. If the edge of the fluid is near the tip of the toenail, a sharp sewing needle can do the job. Sterilize it by putting it in the flame of a match or lighter until the tip becomes red hot. Be sure to insulate the end of the needle so that you aren’t holding it directly with your fingers. After a couple of minutes, when the needle is cool, send it into the thin layer of skin, at the edge of the toenail, where you see water underneath. Let the water come out. Enlarge the hole slightly and insert some triple antibiotic cream up underneath, squeezing it around to speed up the healing time.
2. If the fluid is in the center of the nail, sterilize a paper clip by putting it in the flame of a match or lighter until the tip becomes red hot. As in # 1 above, make sure that your fingers are insulated from directly touching the paperclip. While it is red, place the clip into the center of the fluid area. It will quickly melt the nail, producing a nice round hole by which the fluid can escape. As in # 1 above, squirt some triple antibiotic cream underneath, squeezing it around to speed up the healing time.
so after some thought, I like Jess's advice better than Jeff's. Toenail trepanning sounds like a terrible task, and I will avoid this as long as possible.
7/28/14. strength 4. protein shake. coffee. almonds/peanuts/cashews. orange. steak. peas. pasta salad (shells, tomato, zucchini, parsley, garlic, olive oil, shredded asiago). apple. chicken parmesan, spaghetti and meatballs. salad. potato chips (BBQ, and Cheddar/Sour Cream). Lots of water.
yesterday I complained about my painful toe - blister/bruise/hematoma turning black, the nail turning purple and painful to touch. every step is like when you have a bruise, and somebody puts their thumb on it and presses. best advice I got, from my good friend Jess, "they eventually go numb and you don't even notice".
some additional (more intrusive) advice I found on the web from runner Jeff Galloway...
If the toe hurts too much, especially 24 hours later, you should release the pressure underneath by one of two methods. It’s always better to have this done by a doctor, but I’ve heard from hundreds of runners who’ve done this by themselves without any significant problems. It’s up to you.
1. If the edge of the fluid is near the tip of the toenail, a sharp sewing needle can do the job. Sterilize it by putting it in the flame of a match or lighter until the tip becomes red hot. Be sure to insulate the end of the needle so that you aren’t holding it directly with your fingers. After a couple of minutes, when the needle is cool, send it into the thin layer of skin, at the edge of the toenail, where you see water underneath. Let the water come out. Enlarge the hole slightly and insert some triple antibiotic cream up underneath, squeezing it around to speed up the healing time.
2. If the fluid is in the center of the nail, sterilize a paper clip by putting it in the flame of a match or lighter until the tip becomes red hot. As in # 1 above, make sure that your fingers are insulated from directly touching the paperclip. While it is red, place the clip into the center of the fluid area. It will quickly melt the nail, producing a nice round hole by which the fluid can escape. As in # 1 above, squirt some triple antibiotic cream underneath, squeezing it around to speed up the healing time.
so after some thought, I like Jess's advice better than Jeff's. Toenail trepanning sounds like a terrible task, and I will avoid this as long as possible.
7/28/14. strength 4. protein shake. coffee. almonds/peanuts/cashews. orange. steak. peas. pasta salad (shells, tomato, zucchini, parsley, garlic, olive oil, shredded asiago). apple. chicken parmesan, spaghetti and meatballs. salad. potato chips (BBQ, and Cheddar/Sour Cream). Lots of water.
Monday, July 28, 2014
7/23-24/14. Sat fast 8 miles, Sun slow 11 miles.
7/23/14. sat. the plan called for a fast 8 miles. I got out early, while it was still pretty cool and ran my 8 miles, fast. in fact, i held sub 8's the whole way. avg moving pace of 7:56 min/mile, elapsed time of 1:03:30. this was really fast for me, especially at this distance. I was extremely happy to knock these miles out. I felt pretty good, all minor issues aside. after the run, went to yoga with T. this was a good way to help speed up recovery, although i had some trouble holding some poses (stationary lunges, one legged balance, etc). my legs were weak, but i did my best.
7/24/14. sunday. plan called for 11 miles. I would have preferred to get up and run this in the morning, and then had my day to relax. but the family wanted to take the little ferry over to Jetty Island in Everett and spend the day at the beach. sometimes you have to make sacrifices for your family. but that doesn't mean you can skip The Long Run. after getting home, then i had some motorcycle work to take care of. then there was dinner to grill. by the time I could run, it was after 7pm. seriously, this is about the time I normally sport the pajamas, maybe watch some TV with the kids or read, and pretty much relax until bed. and instead i was out there running my miles until 9pm or so. wasn't too great. I was already tired. feet hurt, especially the middle toe of my left foot was really aching. that blister/bruise/hematoma is turning into a purple toenail. hurts to touch the top surface of the toenail. like getting poked on a bruise. multiplied by 1000 steps in a mile (per foot), by 11 miles. not fun. it was cooler in the evening, especially as the sun went down. the shadows lengthened and slowly stretched into twilight. I haven't run with a shirt since my chafed nipple episode last week, and it actually got chilly. but i ran my 11, slowly, and finished out the "recovery" week.
there was a quote from Crossfit Everett on facebook this morning, and it said "This is not about punishing your body. This is about celebrating all the amazing things it can do." Sorry, not me, not right now. it really does feel like this is actually about punishing my body. its about who can punish themselves the hardest and get back up stronger. its about going to that dark place in your head and dwelling there for hours at a time. its about pushing just up to the point of breaking, and then pushing that point further away each week. This week will be the most miles I have ever run in one week in my life (41 miles). then next week will be the most miles i will run in one week for this entire training plan (44 miles). it feels like it is all about the punishment right now. if i can get through this, i will be unbreakable. "stress, recover, repeat. its so easy any idiot could do it". punish, and punish further.
7/24/14. sunday. plan called for 11 miles. I would have preferred to get up and run this in the morning, and then had my day to relax. but the family wanted to take the little ferry over to Jetty Island in Everett and spend the day at the beach. sometimes you have to make sacrifices for your family. but that doesn't mean you can skip The Long Run. after getting home, then i had some motorcycle work to take care of. then there was dinner to grill. by the time I could run, it was after 7pm. seriously, this is about the time I normally sport the pajamas, maybe watch some TV with the kids or read, and pretty much relax until bed. and instead i was out there running my miles until 9pm or so. wasn't too great. I was already tired. feet hurt, especially the middle toe of my left foot was really aching. that blister/bruise/hematoma is turning into a purple toenail. hurts to touch the top surface of the toenail. like getting poked on a bruise. multiplied by 1000 steps in a mile (per foot), by 11 miles. not fun. it was cooler in the evening, especially as the sun went down. the shadows lengthened and slowly stretched into twilight. I haven't run with a shirt since my chafed nipple episode last week, and it actually got chilly. but i ran my 11, slowly, and finished out the "recovery" week.
there was a quote from Crossfit Everett on facebook this morning, and it said "This is not about punishing your body. This is about celebrating all the amazing things it can do." Sorry, not me, not right now. it really does feel like this is actually about punishing my body. its about who can punish themselves the hardest and get back up stronger. its about going to that dark place in your head and dwelling there for hours at a time. its about pushing just up to the point of breaking, and then pushing that point further away each week. This week will be the most miles I have ever run in one week in my life (41 miles). then next week will be the most miles i will run in one week for this entire training plan (44 miles). it feels like it is all about the punishment right now. if i can get through this, i will be unbreakable. "stress, recover, repeat. its so easy any idiot could do it". punish, and punish further.
Friday, July 25, 2014
7/24/14. thursday. run and strength 2.
up at 4:30am, on the streets before 5am, knocked out my 4 miles. the sun never came up, which was kind of depressing. gray and gloomy, even when it started to get light, it was so overcast and cloudy. not a great run. tip of my toe is still bruised, and must be hitting the inside of my show. and my chafed nipple is still kind of painful. right heel. left hip/quad/IT band. i ran my 4, and my time was right where i wanted it to be, but the little things are adding up.
after work i hit the gym. the way i see it, i won't see miles this low again (except for one recovery week mid august, with only 28 miles). so this was probably my last day of really working the legs in the gym. Back squats, deadlifts, barbell lunges, toes to bar. i kept the weights at the reduced value i hit 2 weeks ago. but i don't seem myself having the energy to do this one again. I took my time between sets, and i really rolled out afterwards.
this is a recovery week. a 32 mile recovery week, which seems like an oxymoron. a 3 mile run used to be my reliable "stand by", the one I'd hit at last 2-3 times a week. no more. 4 has replaced 3. In fact, after next week, i will not see a run less than 5 miles again, until i taper.
7/24/14. coffee. orange. almonds/peanuts/cashews. ribs. mashed potatoes. corn. apple. protein shake. turkey burger with pineapple ring and cheese on hawaiian roll. baked beans. some kind of homemade kimchee cole slaw. blueberry tart. lots of water.
after work i hit the gym. the way i see it, i won't see miles this low again (except for one recovery week mid august, with only 28 miles). so this was probably my last day of really working the legs in the gym. Back squats, deadlifts, barbell lunges, toes to bar. i kept the weights at the reduced value i hit 2 weeks ago. but i don't seem myself having the energy to do this one again. I took my time between sets, and i really rolled out afterwards.
this is a recovery week. a 32 mile recovery week, which seems like an oxymoron. a 3 mile run used to be my reliable "stand by", the one I'd hit at last 2-3 times a week. no more. 4 has replaced 3. In fact, after next week, i will not see a run less than 5 miles again, until i taper.
7/24/14. coffee. orange. almonds/peanuts/cashews. ribs. mashed potatoes. corn. apple. protein shake. turkey burger with pineapple ring and cheese on hawaiian roll. baked beans. some kind of homemade kimchee cole slaw. blueberry tart. lots of water.
Thursday, July 24, 2014
7/24/14. wed. cold, soaking 5 miles.
just one week ago on wednesday, i was running 7 miles in the blazing sun, well above 80 degrees. and i complained about it. today, it was barely 50 degrees, super windy, and raining like hell. per the weather service, record rainfalls were set. no big surprise there, because i ran in it. totally soaked in about 30 seconds, head to toe. couldn't see because of the water streaming over my eyes. its the little things you forget, like rain washing sweat into your eyes, and the following burning agony. when the weather is horrid, you can rail at the heavens and shout and curse, but nothing is going to get you home and out of it except continuing to run. and for the first time ever, my shirt (soaking wet, plastered against my chest by the wind, cold as hell) gave me chafed nipples. it got so that my shirt rubbing across my chest while i was running felt like taking a cheese grater to my nipples. but it was too cold to just take my shirt off. it did not get to the point of blood, but another mile or two would have sealed the deal. truly a miserable experience. trying to take a shower after my run was like having a (2) hot coals pressed against my chest. the only redeeming aspect of this run was that i ended my run more hydrated than when i started.
I went to bed with neosporin on my nipples. i hope this heals fast.
7/24/14. run. coffee. almonds/peanuts/cashews. orange. pizza. fresh totato pasta. pastrami/swiss on a corn tortilla. apple. nuts. cottage cheese. ribs. mashed potatoes. corn. arugula salad. blueberry tart. lot and lots of water.
I went to bed with neosporin on my nipples. i hope this heals fast.
7/24/14. run. coffee. almonds/peanuts/cashews. orange. pizza. fresh totato pasta. pastrami/swiss on a corn tortilla. apple. nuts. cottage cheese. ribs. mashed potatoes. corn. arugula salad. blueberry tart. lot and lots of water.
Wednesday, July 23, 2014
7/22/14. Tuesday. run. afternoon mob out.
7/22/14. Tuesday. run.
woke up at 4:35am, out the door and on the street before 5am. it was a hard 4 miles. when i did 3 miles every tues/thurs, it seemed pretty reasonable. when it stepped up to 4 miles, it got hard. i don't understand why 3 seems so easy but 4 is daunting. when it hits 5 (two weeks from now) its really going to suck. 5 miles in the dark before work is no joke.
it was still pretty dark when i left the house, and a little chilly (55 degrees). as i passed the turn around point in my loop and was headed back north west, i could see the sky getting light ahead of me out over the sound and the olympics. it was a beautiful dawn, the sky was washed from orange at the horizon to purple over my head. just breath taking. but the run was hard. same issues, same heel, same quad, same IT band. I've been wearing that toe condom for all my runs, as the tips of the toes of my left foot are starting to look like hamburger.
after work, the family was headed to the gym so i went with them. spent an hour rolling out and working mobility. bands, trigger gridpoint, lacrosse ball, foam roller, hell i even tried out some heel love'n ala Kstarr...
7/22/14. run. coffee. orange. almonds/peanuts/cashews. beef stronganoff. peas. apple. nuts. meat lovers pizza. fancy ass salad. lots of water.
woke up at 4:35am, out the door and on the street before 5am. it was a hard 4 miles. when i did 3 miles every tues/thurs, it seemed pretty reasonable. when it stepped up to 4 miles, it got hard. i don't understand why 3 seems so easy but 4 is daunting. when it hits 5 (two weeks from now) its really going to suck. 5 miles in the dark before work is no joke.
it was still pretty dark when i left the house, and a little chilly (55 degrees). as i passed the turn around point in my loop and was headed back north west, i could see the sky getting light ahead of me out over the sound and the olympics. it was a beautiful dawn, the sky was washed from orange at the horizon to purple over my head. just breath taking. but the run was hard. same issues, same heel, same quad, same IT band. I've been wearing that toe condom for all my runs, as the tips of the toes of my left foot are starting to look like hamburger.
after work, the family was headed to the gym so i went with them. spent an hour rolling out and working mobility. bands, trigger gridpoint, lacrosse ball, foam roller, hell i even tried out some heel love'n ala Kstarr...
7/22/14. run. coffee. orange. almonds/peanuts/cashews. beef stronganoff. peas. apple. nuts. meat lovers pizza. fancy ass salad. lots of water.
Tuesday, July 22, 2014
7/22/14. Monday. Strength 1.
9 weeks and 4 days to go. i am now 710 miles in. a little over 300 miles to go. although time is getting shorter, the road ahead of me still looks long and weary.
seriously, its all about "stress, recover, repeat" with periodisation. this is supposed to be my recovery week, after several weeks of stepping up the miles. come on Hal, 32 miles is not a recovery week. 32 miles is a terrible thing to do to me in week 21.
I actually got into the gym at 5:30am and pushed some plates around. after a 2 week break from weights, I knew it was time. when i was in the gym last saturday for yoga, someone had left a barbell in the rack, and it was calling me. really. i have never in my life looked at a barbell and felt an intense desire to walk over and knock out some strict presses. so i knew it was time to lift some weights. strict presses, strict pullups, bench presses, GHD sit ups and back ext. i struggled a bit to push the same weights as i did 2 weeks ago, but i managed it. if i get into the gym for leg day this week, i will not be pushing as much as i did 2 weeks ago. the squats and the deadlifts are going to get lighter. and i think the pistols might be out. my legs are sore and stiff everyday, i don't think lifting heavy to going to be smart. not with the miles coming.
7/24/14. strength 1. protein shake. coffee. orange. granola bar. flank steak. green beans. fresh tomato pasta. cottage cheese. salami/cheese. some kind of indian pita pizza (continent, not native american). salad. sauteed greens (kale, spinach, chard?). chips. lots and lots of water.
seriously, its all about "stress, recover, repeat" with periodisation. this is supposed to be my recovery week, after several weeks of stepping up the miles. come on Hal, 32 miles is not a recovery week. 32 miles is a terrible thing to do to me in week 21.
I actually got into the gym at 5:30am and pushed some plates around. after a 2 week break from weights, I knew it was time. when i was in the gym last saturday for yoga, someone had left a barbell in the rack, and it was calling me. really. i have never in my life looked at a barbell and felt an intense desire to walk over and knock out some strict presses. so i knew it was time to lift some weights. strict presses, strict pullups, bench presses, GHD sit ups and back ext. i struggled a bit to push the same weights as i did 2 weeks ago, but i managed it. if i get into the gym for leg day this week, i will not be pushing as much as i did 2 weeks ago. the squats and the deadlifts are going to get lighter. and i think the pistols might be out. my legs are sore and stiff everyday, i don't think lifting heavy to going to be smart. not with the miles coming.
7/24/14. strength 1. protein shake. coffee. orange. granola bar. flank steak. green beans. fresh tomato pasta. cottage cheese. salami/cheese. some kind of indian pita pizza (continent, not native american). salad. sauteed greens (kale, spinach, chard?). chips. lots and lots of water.
Monday, July 21, 2014
7/19-20/14. fast 7 on sat, long slow 15 on sunday.
7/19/20. saturday. plan called for 7 miles at "race pace". the weather was perfect - low 60s, very overcast, nice cool breeze. i didn't really pay too much attention to my pace while i was running, i just maintained a perceived exertion level where it felt like i was running pretty hard. i ran hard, and i ran fast. ended up completing 7 miles in 53:50 moving time (53:57 elapsed) for an average moving pace of 7:41 min/mile. i felt like that was pushing it pretty hard, and I am more than happy with that pace over that distance. because the weather was so favorable, i ran without water (no fule belt, no hydration backpack). it was nice to run free and unencumbered. it made me feel faster to run free. after the race pace 7 i was feeling pretty creaky, but i made it to T's yoga class which really helped aid my recovery. my problem areas after running seem to be my right heel and calf, and my left hip/upper quad/IT band. tried to isolate and work these in yoga.
7/20/14. sunday. plan called for 15 miles, long slow distance. same weather - low 60s, very overcast, nice cool breeze. when my runs get more than 9-10 miles, I need to start adding loops to my normal routes. mukilteo is just too small for me. so i drove out to the centennial trail in snohomish again. but i wanted to see some new trail, not just run the same piece again. so i parked at Machias station. the run from Machias to Getchell and back is approx 15 miles. my legs were very stiff/sore from the fast run saturday. for the first quarter mile or so, it was like my body was in shock, just asking "how can this be happening again?". then things smoothed out a bit, but it never got great. it was a difficult run. the last few miles were the worst. when you think about how you are doing this to yourself. you realize that at any moment, you can make the anguish cease by just stopping. but you don't stop. its a conscious decision, every step of the way, to keep on going. the last mile was brutal. i got down to counting steps, building up to counting hundredths of a mile, to tenths of a mile, just wishing for the last step so i could just quit putting one leg in front of the other. then it was over, and life goes on. ran it in about 2:09:02, avg pace of 8:36 min/mile. I'll take that.
and with that, the highest mileage week i have ever run is done. the longest run I have had since my last marathon, over 2 years ago. a bit of a rest this week, and then things go up from here...
7/20/14. sunday. plan called for 15 miles, long slow distance. same weather - low 60s, very overcast, nice cool breeze. when my runs get more than 9-10 miles, I need to start adding loops to my normal routes. mukilteo is just too small for me. so i drove out to the centennial trail in snohomish again. but i wanted to see some new trail, not just run the same piece again. so i parked at Machias station. the run from Machias to Getchell and back is approx 15 miles. my legs were very stiff/sore from the fast run saturday. for the first quarter mile or so, it was like my body was in shock, just asking "how can this be happening again?". then things smoothed out a bit, but it never got great. it was a difficult run. the last few miles were the worst. when you think about how you are doing this to yourself. you realize that at any moment, you can make the anguish cease by just stopping. but you don't stop. its a conscious decision, every step of the way, to keep on going. the last mile was brutal. i got down to counting steps, building up to counting hundredths of a mile, to tenths of a mile, just wishing for the last step so i could just quit putting one leg in front of the other. then it was over, and life goes on. ran it in about 2:09:02, avg pace of 8:36 min/mile. I'll take that.
and with that, the highest mileage week i have ever run is done. the longest run I have had since my last marathon, over 2 years ago. a bit of a rest this week, and then things go up from here...
Friday, July 18, 2014
7/17/14. thurs. 4 miles in the sun.
it cooled down a bit, but was still in the upper 70s for my 4 mile run. the family was going to the gym, so i went with them and ran from the gym. everett is so flat, i ran really fast, even in the heat. finished 4 in about 32:10, approx 8:03 min/mile pace. dressed pretty light, wore my fuel belt, all 4 bottles. felt pretty good running, drank all 32 ounces while i was running. i read an interesting article that was an interview with an ultra-marathoner named Anton Krupicka. when asked "What are the three most important things for aspiring trail runners to embrace?" he said "Hiking. Eating on the run (so much of trail running is ultrarunning, it seems). Giving up control—the mountains are wild, so embrace that and become comfortable in it." I'm getting fairly decent drinking on the run. i don't choke cough and sputter so much, and i can breathe while drinking. but actual eating on the run will be a challenge, if i can ever get a chance to run further than 26.2.
my middle toe is still bruised and blistered. today i tried running with the toe condom, a silicon sleeve that stretches over the tip of your toe and is supposed to help if keep a blister from getting rubbed raw. seemed to work fine for a short run, we'll see if it helps over the weekend. of course, i'd rather just have my toe heal, but i can't quit running so i just have to try to alleviate the issue. what does that say about priorities, that i would consider cutting a hole in the end of the toe of a $160 pair of shoes, but i wouldn't consider reducing my mileage?
anyways, a day of rest on Friday, then big big miles this weekend.
7/17/14. 4 mile run. coffee. almonds/peanuts. orange. reuben sandwich. broccoli salad. black bean soup. apple. nuts. Western BBQ burger at Bob's. sweet potato fries. salad. jojos. lots and lots of water.
my middle toe is still bruised and blistered. today i tried running with the toe condom, a silicon sleeve that stretches over the tip of your toe and is supposed to help if keep a blister from getting rubbed raw. seemed to work fine for a short run, we'll see if it helps over the weekend. of course, i'd rather just have my toe heal, but i can't quit running so i just have to try to alleviate the issue. what does that say about priorities, that i would consider cutting a hole in the end of the toe of a $160 pair of shoes, but i wouldn't consider reducing my mileage?
anyways, a day of rest on Friday, then big big miles this weekend.
7/17/14. 4 mile run. coffee. almonds/peanuts. orange. reuben sandwich. broccoli salad. black bean soup. apple. nuts. Western BBQ burger at Bob's. sweet potato fries. salad. jojos. lots and lots of water.
7/16/14. wed. longish run in some terrible heat.
it was over 80 degrees, and i had a 7 mile run. thermometer in the shade read 81 degrees. I suspect that in the sun, especially once you got out of my neighborhood and out into the open, it was probably 83 or so. wore the fuel belt, fully loaded with 32 ounces of water, sunscreen, and planned on a reduced pace. whenever possible, i crossed the street to catch whatever shade was available. i don't believe i have ever sweat this much. i ran through the lobby at the library (approx mile 5) so i could refill my water. when i stopped moving, i could just feel the heat radiating off my body. at least when i was running, the airflow over me helped cool me down. that minute in the library, and i felt like an engine running too hot. my legs were pretty stiff. even after the first mile or so, when i usually loosen up, i still felt stiff. the crazy thoughts that run through your head as you push yourself to keep going when you want to quit. i imagined the heat of the sun and pounding on the streets is what is forging my legs to be strong like steel.
surprisingly, looking at last wednesday's 7 mile run, my pace was only different by 2 seconds per mile. last Wed, it was 75 degrees, and i ran 7 in 1:00:14 (moving time) at a pace of 8:36 min/mile. this wednesday, 83 degrees, my moving time was 1:00:28 (plus an additional 1 minute for stop lights and water re-fill, for an elapsed time of 1:01:24) at an avg moving pace of 8:38 min/mile. I guess thats pretty consistently my "warm weather" pace. My saturday 7 mile run when it was approx 65 degrees, was 57:48 moving time (58:49 elapsed time includes a pit stop at the Y to relieve myself), with an avg moving pace of 8:16 min/mile. interesting to run the exact same route 3 times with approx the same equip and burden, but at mid 60s, mid 70s, and low 80s, all within 1 week. it looks like the heat factor (difference form 65 degrees to 83 degrees) added about 20 seconds to every mile. that's useful data, especially when i try to run at "race pace" in elevated temperature. I suspect that when i run my miles in south carolina this year, the mid 90s early am temp will add approx 30-40 seconds per mile to my cool weather pace. i'm not sure of the impact of the humidity, though. we shall see.
after beating my legs in the heat and on the road, i took a cold cold cold shower. like the blacksmith pounding white hot steel into shape on an anvil, then thrusting it onto cold water to quench it. I can only trust The Plan, do my best, and trust that it will get me to my goal.
7/16/14. 7 mile run in the sun. i am sure i ate a lot of food. my mileage is higher than it has ever been. and I drank a ton of water. at least a gallon, maybe more.
surprisingly, looking at last wednesday's 7 mile run, my pace was only different by 2 seconds per mile. last Wed, it was 75 degrees, and i ran 7 in 1:00:14 (moving time) at a pace of 8:36 min/mile. this wednesday, 83 degrees, my moving time was 1:00:28 (plus an additional 1 minute for stop lights and water re-fill, for an elapsed time of 1:01:24) at an avg moving pace of 8:38 min/mile. I guess thats pretty consistently my "warm weather" pace. My saturday 7 mile run when it was approx 65 degrees, was 57:48 moving time (58:49 elapsed time includes a pit stop at the Y to relieve myself), with an avg moving pace of 8:16 min/mile. interesting to run the exact same route 3 times with approx the same equip and burden, but at mid 60s, mid 70s, and low 80s, all within 1 week. it looks like the heat factor (difference form 65 degrees to 83 degrees) added about 20 seconds to every mile. that's useful data, especially when i try to run at "race pace" in elevated temperature. I suspect that when i run my miles in south carolina this year, the mid 90s early am temp will add approx 30-40 seconds per mile to my cool weather pace. i'm not sure of the impact of the humidity, though. we shall see.
after beating my legs in the heat and on the road, i took a cold cold cold shower. like the blacksmith pounding white hot steel into shape on an anvil, then thrusting it onto cold water to quench it. I can only trust The Plan, do my best, and trust that it will get me to my goal.
7/16/14. 7 mile run in the sun. i am sure i ate a lot of food. my mileage is higher than it has ever been. and I drank a ton of water. at least a gallon, maybe more.
Wednesday, July 16, 2014
7/16/14. tues. 4 mile run. some quality mobility time.
up at 4:35am, on the street by 4:50, knocked out 4 miles in 34:28, avg pace of 8:37 min/mile. I felt really stiff when I headed out. quads, left hip, right heel/foot. calves. knees. feet. no pain, just stiff and stilted. my pace seemed to gradually increase as the miles went by. not sure if this had anything to do with warming/loosening up, or if it was just about the course which is more level on the way home (even some slight downhill). either way, this was a fine pace for a tuesday morning, i just wish i was feeling more recovered after a rest day. it was cooler and foggy, and still fairly dark when i left. it seems the days are getting shorter again. the wind made the fog eddy and swirl around the light posts. Visibility was less than 200m, and i kept seeing things on the path ahead of me (mailboxes, garbage cans, etc) and thinking they were people or other objects. it was surreal. I didn't see any other runners or walkers, which seems a little odd. it could have been a very cool run, if it hadn't been for the aches in my legs.
the family was headed to the gym in the afternoon, so i went along. with this being a mileage step-up week, i had already decided to skip leg day (squats, deadlifts, weighted lunges, pistols, etc). so i spent over an hour working mobility on my lower body. foam rollers, grid roller, supernova ball, lacrosse ball, bands, i used it all. hit some real "hot spots" in my legs. felt pretty good walking out of the gym, but not as good as last week when i got the sports massage. man, i wish i could do that every week. i also got to spot my kids a bit when they were lifting and working out. it was cool to see them trying so hard. i hope the appreciate this when they are older.
7/16/14. coffee. orange. almonds/peanuts. soft taco (beef/cheese/black beans). corn. peas. broccoli salad. cottage chees. salami/cheese. grilled jerk pork tenderloin. bread. frou frou salad (spinach, weed & seeds, peaches, pickled onions, toasted pecans, vinaigrette). s'mores. lots of water.
the family was headed to the gym in the afternoon, so i went along. with this being a mileage step-up week, i had already decided to skip leg day (squats, deadlifts, weighted lunges, pistols, etc). so i spent over an hour working mobility on my lower body. foam rollers, grid roller, supernova ball, lacrosse ball, bands, i used it all. hit some real "hot spots" in my legs. felt pretty good walking out of the gym, but not as good as last week when i got the sports massage. man, i wish i could do that every week. i also got to spot my kids a bit when they were lifting and working out. it was cool to see them trying so hard. i hope the appreciate this when they are older.
7/16/14. coffee. orange. almonds/peanuts. soft taco (beef/cheese/black beans). corn. peas. broccoli salad. cottage chees. salami/cheese. grilled jerk pork tenderloin. bread. frou frou salad (spinach, weed & seeds, peaches, pickled onions, toasted pecans, vinaigrette). s'mores. lots of water.
Tuesday, July 15, 2014
7/14/14. Monday. strength 4.
rest day from running. "crosstrain" per Hal. this is another step up week in miles, so i am going to stay backed off from the weights this week. the demands on my body from running seem worse, and I don't want to burn the candle at both ends. I still went into the gym at 5:30am, but i did a 20 min AMRAP of Cindy (as many rounds as possible in 20 min - 5 strict pull ups, 10 push ups, 15 air squats). pull ups were strict, no kipping or swinging or flailing or bullshit. got 6 full rounds plus a few pull ups. then 3x10 of GHD sit ups and GHD back ext. felt OK, but i will likely skip tues gym and do this again on thursday. at least for this week, this is the best course for me.
so there you have it. as the weeks go by and the mileage mounts, i am trying to listen to my body. i am unwilling to reduce my running and i will fight to follow the plan with everything i have, but i am making sacrifices to my strength maintenance plan. i have felt this would be the way things went since i started, but its still tough to make the call.
7/14/14. strength 4. protein shake. coffee. almonds/peanuts/cashews. soft taco (flour tortilla, taco beef, cheese, black beans). peas/corn. apple. cottage cheese. salami/cheese. shish-kabobs (pork, peppers, onions). green beans. national dessert of canada. lots of water.
so there you have it. as the weeks go by and the mileage mounts, i am trying to listen to my body. i am unwilling to reduce my running and i will fight to follow the plan with everything i have, but i am making sacrifices to my strength maintenance plan. i have felt this would be the way things went since i started, but its still tough to make the call.
7/14/14. strength 4. protein shake. coffee. almonds/peanuts/cashews. soft taco (flour tortilla, taco beef, cheese, black beans). peas/corn. apple. cottage cheese. salami/cheese. shish-kabobs (pork, peppers, onions). green beans. national dessert of canada. lots of water.
Monday, July 14, 2014
7/12-13/14. sat/sunday. the longest weekend so far in this plan. tied for the biggest week ever.
well, it is through, and week 19 is in the books. a 36 mile week, which is tied with the most running i have ever done in a week before. it was a 21 mile weekend, which was my longest so far of this current plan. this was a big deal for me, physically and psychologically. I had to cut back my strength training in the gym last week, as i was feeling a few of those symptoms of overtraining. i was losing my temper on tuesday and i was getting really anxious and upset about things that just don't matter. it makes me appreciate what I went through back in february, as now I can objectively see it happening and realize that i am on the cusp, and acknowledge that i need to do something different before i crash.
7/12/14. Sat. 7 miles. i was worried about the heat, so i got up at 6am, had a leisurely pot of coffee, breakfast, and still was on the street by 8:30am. no shirt, sunscreen, wore the fuel belt (32 ounces of water). took my 7 mile loop, actually ran it pretty fast (58 minutes). felt good coming off of this run, played it well, prepared well, ran well.
7/13/14. Sun. 14 miles. i knew this would be long, so i wore the Nathan HPL 020 hydration pack, with the full 2L (which meant i needed a singlet so it wasn't rubbing on my bare skin. I wore sunscreen. took 5g of L-Glutamine 30 minutes before i ran. i carried 3 Gu packs and 3 L-Glutamine caps (took one of each, every 30 minutes). wore my new nike 2" raceday shorts, and I remembered to use the Glide on my inner thighs (prevent chafing, which has only ever been a problem for really long runs on really hot days). I was worried about the heat. my smartwool socks really make my feet hot, so I thought i'd try some thinner sport tech socks. they were still running socks, and synthetic (not cotton), but this was actually a mistake. i got a blister on a toe, a little bruise/swelling on another toe, and a fairly large blister alongside my big toe. all on my left foot. this has never happened before, i have never had blisters after a run. so i learned a lesson. thinner socks on short runs, say 10K and under, but stick with the thicker padded socks on the long runs. when i started this run, i felt pretty stiff and pretty sore. my left knee felt a little tight, and my stride felt stilted. it took a few miles just to get smooth, and my legs never felt great. they didn't feel like glass, but they were pretty stiff the whole time. i honestly felt like i was running really slow, but i ended up finishing the 14 in 2:02:49 (only 2:01:52 actually moving, i hit one red light with a wait, and i stopped twice to pee). my average moving pace was 8:42 min/mile, which is just fine for a long slow run. I finished the half marathon (13.1 miles) in 1:55:39, then ran it out until 14 was up by the 2:02:49. all in all, it was a good weekend. my toes will heal, and my mileage will go up.
uncharted territory from here on out - I'm afraid that here be monsters. wish me well. 10 weeks and 5 days...
7/12/14. Sat. 7 miles. i was worried about the heat, so i got up at 6am, had a leisurely pot of coffee, breakfast, and still was on the street by 8:30am. no shirt, sunscreen, wore the fuel belt (32 ounces of water). took my 7 mile loop, actually ran it pretty fast (58 minutes). felt good coming off of this run, played it well, prepared well, ran well.
7/13/14. Sun. 14 miles. i knew this would be long, so i wore the Nathan HPL 020 hydration pack, with the full 2L (which meant i needed a singlet so it wasn't rubbing on my bare skin. I wore sunscreen. took 5g of L-Glutamine 30 minutes before i ran. i carried 3 Gu packs and 3 L-Glutamine caps (took one of each, every 30 minutes). wore my new nike 2" raceday shorts, and I remembered to use the Glide on my inner thighs (prevent chafing, which has only ever been a problem for really long runs on really hot days). I was worried about the heat. my smartwool socks really make my feet hot, so I thought i'd try some thinner sport tech socks. they were still running socks, and synthetic (not cotton), but this was actually a mistake. i got a blister on a toe, a little bruise/swelling on another toe, and a fairly large blister alongside my big toe. all on my left foot. this has never happened before, i have never had blisters after a run. so i learned a lesson. thinner socks on short runs, say 10K and under, but stick with the thicker padded socks on the long runs. when i started this run, i felt pretty stiff and pretty sore. my left knee felt a little tight, and my stride felt stilted. it took a few miles just to get smooth, and my legs never felt great. they didn't feel like glass, but they were pretty stiff the whole time. i honestly felt like i was running really slow, but i ended up finishing the 14 in 2:02:49 (only 2:01:52 actually moving, i hit one red light with a wait, and i stopped twice to pee). my average moving pace was 8:42 min/mile, which is just fine for a long slow run. I finished the half marathon (13.1 miles) in 1:55:39, then ran it out until 14 was up by the 2:02:49. all in all, it was a good weekend. my toes will heal, and my mileage will go up.
uncharted territory from here on out - I'm afraid that here be monsters. wish me well. 10 weeks and 5 days...
Friday, July 11, 2014
7/10/14. thursday. just a run.
well, discretion is the better part of valor. as planned, due to the higher miles this week, I skipped the gym and ran in the afternoon. benefits were saving a little energy, and maximizing my recovery time (wed run was 4pm, and i felt a thurs AM run at 5am was too aggressive this week). I ran from the gym so that I could get a little extra time with my family squeezed in (they worked out while I ran). plus everett is so flat, it was easier miles in the heat. it was approx 77-80 degrees. only 4 miles, so I wore my fuel belt with only 2 out of 4 bottles loaded. still annoying how it twists around my waist while running, but manageable. i literally ran in the bare minimum i could, that wouldn't get me arrested for streaking. caught some abuse at the gym for my running shorts (1" inseam race shorts), but i have no shame and i will sacrifice my self-esteem on the altar of speed. and its just a little bit cooler with less clothes on. whether it was the flat run, or the water, or maybe even just the lingering goodness of my sports massage on monday, but i actually ran quite fast. 4 miles in roughly 32 minutes, approx 8 min miles. i felt good doing it, and i didn't feel sore at all afterwards. since i finished up my run back at the gym, i hit the foam roller for a while and rolled out my quads, calfs, glutes, and outside of hips/legs. it was a good run. 15 miles in 3 days, mid-week, was a big number for me.
a day of rest friday, then its off the deep end with 7 on sat and 14 on sunday. longest run in over a year, big deal to run those kinds of miles on back to back days, and I'm a little worried about the predicted temps (upper 80s, low 90s, very sunny, "excessive heat watch" posted by the national weather service).
Saw this "pee chart" on the web the other day from Nathan hydration systems (I use their HPL 020 hydration pack). for all my outdoor running friends, and especially Jess headed towards the Tunnel Marathon on sunday, be careful and stay hydrated.
a day of rest friday, then its off the deep end with 7 on sat and 14 on sunday. longest run in over a year, big deal to run those kinds of miles on back to back days, and I'm a little worried about the predicted temps (upper 80s, low 90s, very sunny, "excessive heat watch" posted by the national weather service).
Saw this "pee chart" on the web the other day from Nathan hydration systems (I use their HPL 020 hydration pack). for all my outdoor running friends, and especially Jess headed towards the Tunnel Marathon on sunday, be careful and stay hydrated.
Thursday, July 10, 2014
7/9/14. wed. longish run.
who am i kidding? longish run. although its only the mid-week run, the longish run is now practically as long as my actual Long Run ever got during the first 13 weeks of my plan. 7 miles was a long way to go on a wednesday, and it was hot and sunny. I planned for it though. I put on sunscreen, I intentionally tried to keep my pace a little slower, and I carried water. it was hot, and i didn't want the burden of my nathan pack. but it was just the right distance that i was able to wear my fuel belt which holds (4) eight ounce bottles. of course I forgot how frustrating the belt is when the bottles are full. with every step, the weight of the bottles twists and turns the belt on my waist. then i have to re-adjust it every 2nd or 3rd step. but by about halfway through i had drank half of each bottle, and then it settled in and didn't migrate as bad. so i drank about a 4-6 ounces every mile or so, which i think helped keep me going. i also stuck to the shade whenever possible. maybe 30-40% of the run, i was able to stick to the side of the street that had trees shading it. just no shade available for the other half of the time. i was a hot mess by the time i got home, but i was successful. I think i have overcome my self-doubt from sunday . I think that with adequate planning and hydration, I can still keep a decent pace in the sun and the heat. probably not a race pace, but that's just the way it is.
I want to maximize my recovery between wed's run and thursdays run. with shorter runs in previous weeks, i could knock out wed after work (call it 4pm), then hit thurs before work (call it 5am). but with a 7 mile and a 4 mile, i need more recovery. so i will push thurs run to the afternoon, which will keep me out of the gym. sucks, but its a sacrifice i have to make to enable my running. I would rather run in the morning before work (cooler, less traffic, just generally more pleasant), but I want the extra hours of recovery before hitting it again. I hope 24 hours of recovery will help more than 12 hours. I need to keep running top priority, and make the necessary sacrifices in the near term.
7/10/14. coffee. almonds/peanuts/cashews. steak fajitas. peas. apple. nuts. chicken on crackers. cheeseburger (wheat bun, bbq sauce, lettuce, tomato, blue cheese). broccoli salad. cucumber salad. salad. national dessert of canada. lots of water.
I want to maximize my recovery between wed's run and thursdays run. with shorter runs in previous weeks, i could knock out wed after work (call it 4pm), then hit thurs before work (call it 5am). but with a 7 mile and a 4 mile, i need more recovery. so i will push thurs run to the afternoon, which will keep me out of the gym. sucks, but its a sacrifice i have to make to enable my running. I would rather run in the morning before work (cooler, less traffic, just generally more pleasant), but I want the extra hours of recovery before hitting it again. I hope 24 hours of recovery will help more than 12 hours. I need to keep running top priority, and make the necessary sacrifices in the near term.
7/10/14. coffee. almonds/peanuts/cashews. steak fajitas. peas. apple. nuts. chicken on crackers. cheeseburger (wheat bun, bbq sauce, lettuce, tomato, blue cheese). broccoli salad. cucumber salad. salad. national dessert of canada. lots of water.
Wednesday, July 9, 2014
7/8/14. tuesday. run. strength 2.
up at about 4:35am, hit the streets by 4:50am or so. i left some extra time, because this week the tues/thurs runs got bumped up to 4 miles. there is a major psychological difference between 3 and 4 for me. the 3 mile loop feels just right, short and easy. the 4 mile loop just feels like i am headed out for a long haul, getting really far away from home. its crazy, but it feels that way. this was an extremely difficult run for me, mentally. after my terrible sunday run, my self-confidence was shaken. it was worrisome to head out on a run and have concerns about if i would be able to complete it without walking. i know have run much longer runs lately, without trouble, but sometimes you are only as confident as your last run. one "Oh shit" wipes out a hundred "atta boys". but i ran 4, and it was OK.
hit the gym after work. couldn't back squat, due to the fact that the sunburn on my shoulders was too tender to bear weight. ended up front squatting, which put additional strain into my lower back. started feeling pretty tight. I reduced the weight of the deadlifts (took 20# off from last weeks lifts). also went lighter on the lunges. totally skipped the pistols. i was worried about recovery time for my legs. as i have bumped up the weekly mileage, i have noticed that i have not been recovering completely between runs. so for this week, i have reduced the weight. i may even skip the gym next week when the mileage bumps up again. then the following week is a recovery week, and i will try to get back into the gym. i might be done lifting weights until after Berlin, it could be i am looking at 11 weeks of bi-weekly Cindy. or maybe after this week and next I start to get a better grip and take on a little more. all i know is that last night after the gym i was feeling anxious, and on the verge of losing my temper, and was generally unpleasant. all symptoms that came on when I over-trained pretty hard back in February. So I will dial it back a bit and see if i can head it off. But I will not reduce the runs or the mileage - those are sacred.
7/8/14. tuesday. run. strength 2. coffee. orange. almonds/peanuts/cashews. pork BBQ on biscuits. peas. apple. protein bar. protein shake. cheese/turkey. fajitas (steak, cheese, tomato, lettuce, avocado, onions, peppers). corn. national dessert of canada. lots of water.
hit the gym after work. couldn't back squat, due to the fact that the sunburn on my shoulders was too tender to bear weight. ended up front squatting, which put additional strain into my lower back. started feeling pretty tight. I reduced the weight of the deadlifts (took 20# off from last weeks lifts). also went lighter on the lunges. totally skipped the pistols. i was worried about recovery time for my legs. as i have bumped up the weekly mileage, i have noticed that i have not been recovering completely between runs. so for this week, i have reduced the weight. i may even skip the gym next week when the mileage bumps up again. then the following week is a recovery week, and i will try to get back into the gym. i might be done lifting weights until after Berlin, it could be i am looking at 11 weeks of bi-weekly Cindy. or maybe after this week and next I start to get a better grip and take on a little more. all i know is that last night after the gym i was feeling anxious, and on the verge of losing my temper, and was generally unpleasant. all symptoms that came on when I over-trained pretty hard back in February. So I will dial it back a bit and see if i can head it off. But I will not reduce the runs or the mileage - those are sacred.
7/8/14. tuesday. run. strength 2. coffee. orange. almonds/peanuts/cashews. pork BBQ on biscuits. peas. apple. protein bar. protein shake. cheese/turkey. fajitas (steak, cheese, tomato, lettuce, avocado, onions, peppers). corn. national dessert of canada. lots of water.
Tuesday, July 8, 2014
7/7/14. Monday. strength 1. a little leg work at the massage therapist.
hit the gym at 5:30am. 6 people, which is a big class for 5:30 on a monday. I stayed out of their way, did my standard monday workout, no real issues. kept weights constant from previous week, felt fine. this is a big week for miles. this one will be telling, whether I have the energy to stay in the gym and still run my miles. special attention this week - I'm going to get 8 hours of sleep every night, and I am going to drink a gallon of water ever day. that's the plan. its a little tough to go to bed at 9pm, when the wife and kids are staying up later, but that's what it is going to take. the fact is, in order to have enough time in the day, i get up at 4:40-5:00am, everyday. if i want enough sleep, then i need to go to bed. early. fact.
hit the massage therapist after work. this was only my 3rd massage ever. the first was after the tunnel marathon (recovery), the second was about a year ago when i was having some lower back stiffness/tightness (deal with an issue), and then yesterday (regular maintenance). kind of a unique setup - this is a LMP I know (she has judged at a local crossfit event with me), and she has her practice set up at that same crossfit gym. i think she has a good perspective on crossfit and athletics in general, as well as a good background working with runners. I know she has worked many races and marathons in the area, providing sports massage and working on cramped/injured runners. plus she is a powerlifter, and strong as hell. i trust her to know what she is doing, and to be strong enough to really put some work into my muscles. I elected to spend the entire hour working my legs. special attention to some areas that have been giving me trouble. left hip/IT band, right calf (tightness that may or may not contribute to my right foot/heel issues). felt great, but i don't expect overnight results. i think this is something i will try to do once a month until Berlin. just another facet of The Plan, just regular maintenance. as an aside, if anyone needs a recommendation for a great LMP with crossfit/lifting experience that works with athletes and runners, let me know.
7/7/14. protein shake. coffee. orange. almonds/cashews. 2 sausages. 3 potatoes. tomato/kale/crouton salad. apple. protein bar. turkey/cheese. cornmeal breaded fish. pickled okra (i'm not a fan). salad. some kind of home made chocolate bar (Nanaimo bar? i hear its the national dessert of canada). lots of water.
hit the massage therapist after work. this was only my 3rd massage ever. the first was after the tunnel marathon (recovery), the second was about a year ago when i was having some lower back stiffness/tightness (deal with an issue), and then yesterday (regular maintenance). kind of a unique setup - this is a LMP I know (she has judged at a local crossfit event with me), and she has her practice set up at that same crossfit gym. i think she has a good perspective on crossfit and athletics in general, as well as a good background working with runners. I know she has worked many races and marathons in the area, providing sports massage and working on cramped/injured runners. plus she is a powerlifter, and strong as hell. i trust her to know what she is doing, and to be strong enough to really put some work into my muscles. I elected to spend the entire hour working my legs. special attention to some areas that have been giving me trouble. left hip/IT band, right calf (tightness that may or may not contribute to my right foot/heel issues). felt great, but i don't expect overnight results. i think this is something i will try to do once a month until Berlin. just another facet of The Plan, just regular maintenance. as an aside, if anyone needs a recommendation for a great LMP with crossfit/lifting experience that works with athletes and runners, let me know.
7/7/14. protein shake. coffee. orange. almonds/cashews. 2 sausages. 3 potatoes. tomato/kale/crouton salad. apple. protein bar. turkey/cheese. cornmeal breaded fish. pickled okra (i'm not a fan). salad. some kind of home made chocolate bar (Nanaimo bar? i hear its the national dessert of canada). lots of water.
Monday, July 7, 2014
7/6/14. 15K "race".
supposed to be a 15K (9.3 mile) "race". this was not a good run for me. in fact, it may have been my worst run ever. I expected to go into this and just knock it out easily with an awesome time. I think I did not respect the distance, and i surely did not respect the heat. i got my ass handed to me, and I'm not afraid to admit it.
since i typically hit the centennial trail for my "race" days, my older son came along to ride a bike with me. so i left the ipod at home so as not to be rude. that was a mistake. i think i dwelled on how shitty the run was, when maybe the music would have distracted me. I came out of the gate too fast, similar to the pace I ran my 5 mile and 10K at, but this was a longer run than those. I didn't carry my water, thinking it was only 9 miles. i have run that distance without water before. but it was mid 70s, full exposure to the sun, at peak sun hours of the day (about noon). I roasted. forgot my sunscreen, and burned for it. I kept stopping in the shade and drinking some of my son's water. every time i stopped, it was an incredible struggle to try and start to run again. just brutal. for the last 4 miles, I would run a mile, then stop, drink, walk for a minute, then start running again. so hard to continue. I hadn't bothered with Glide yet, since it seemed like my mileage was still low (under a half marathon). combination of heat/sweat/shorts gave me some inner thigh chafing about halfway in. just added to my anguish.
i was hating my run, and it shook my faith. I am going into a big week. 36 miles is the most i have ever run in a week (while training for my first marathon). I have 36 this week, and it actually goes up from there. i had some self doubt sunday afternoon. but even for all that stopping and walking, my overall pace was still 8:30 min/mile. I finished in 1:19:06, of which only 1:15:54 was actually moving. when I did run, i ran pretty fast (8:10 min/mile), but i was weak and i lost my mojo and i walked. but i can't let this crush me. compartmentalize it, put it behind me, and move on. i was flipping through some books on Sunday afternoon. I saw this dedication inside a martial arts book, "get knocked down 7 times, get up 8 times" well, i was knocked down on sunday, but i got back up. I'm not going to quit, and I am going to give my long runs and races the respect they deserve. Here's to a long week...
since i typically hit the centennial trail for my "race" days, my older son came along to ride a bike with me. so i left the ipod at home so as not to be rude. that was a mistake. i think i dwelled on how shitty the run was, when maybe the music would have distracted me. I came out of the gate too fast, similar to the pace I ran my 5 mile and 10K at, but this was a longer run than those. I didn't carry my water, thinking it was only 9 miles. i have run that distance without water before. but it was mid 70s, full exposure to the sun, at peak sun hours of the day (about noon). I roasted. forgot my sunscreen, and burned for it. I kept stopping in the shade and drinking some of my son's water. every time i stopped, it was an incredible struggle to try and start to run again. just brutal. for the last 4 miles, I would run a mile, then stop, drink, walk for a minute, then start running again. so hard to continue. I hadn't bothered with Glide yet, since it seemed like my mileage was still low (under a half marathon). combination of heat/sweat/shorts gave me some inner thigh chafing about halfway in. just added to my anguish.
i was hating my run, and it shook my faith. I am going into a big week. 36 miles is the most i have ever run in a week (while training for my first marathon). I have 36 this week, and it actually goes up from there. i had some self doubt sunday afternoon. but even for all that stopping and walking, my overall pace was still 8:30 min/mile. I finished in 1:19:06, of which only 1:15:54 was actually moving. when I did run, i ran pretty fast (8:10 min/mile), but i was weak and i lost my mojo and i walked. but i can't let this crush me. compartmentalize it, put it behind me, and move on. i was flipping through some books on Sunday afternoon. I saw this dedication inside a martial arts book, "get knocked down 7 times, get up 8 times" well, i was knocked down on sunday, but i got back up. I'm not going to quit, and I am going to give my long runs and races the respect they deserve. Here's to a long week...
Sunday, July 6, 2014
7/4/14. Friday. Yankee Doodle Dash
5k with friends. I wasn't concerned about pace, i just wanted to see my friends get to the end. it was a beautiful morning, sunny, not too hot. just a fantastic day to run. my wife and sons ran, as well as 3 friends from work and a friend's fiance. this is a special race for me, it was my first 5K when i started running. it was less than a month after i started running in 2011, and i had never ran 3 miles before. i remember being so nervous. I ran it with my friend Megan (first of several races T signed up for, then had to bow out with injuries). its a small local event from the YMCA, well managed, very friendly, not too crowded. nice run for a first time 5K, or to do with friends.
I have to admit i was a little disappointed with a friend. I gave him all the tools he needed, but he chose not to use them. i spent some time putting together a good plan, based off Hal, modified a little to allow some timed run days as opposed to mileage days, very reasonable, that would have gotten him to 5K on 7/4/14. he got off plan, he didn't follow it, and it showed. we had to walk several times in the race. this was a 5K, mind you. at one point, I thought he was having a heart attack. complaining about being unable to take a full breath in, having "needles" poking him in the chest/ribs. I just remember thinking "oh well, at this point we're only a mile away from the finish and I'm sure there's a medic there" so i helped him finish it. but he didn't follow his plan, and the outcome was predictable. it's like Mike Allsop told me: pick a goal, create/follow a plan, get back up after your failures. well, the following of the plan takes discipline and dedication. I jsut don't understand how people can expect to get to their goals without putting in the work.
or maybe I'm just crazy. I don't know. but I'm going to stay on my plan and try as hard as i can to reach my goals. but all in all, it was a great morning with friends and I am very glad to have had the chance to organize this run together.
I have to admit i was a little disappointed with a friend. I gave him all the tools he needed, but he chose not to use them. i spent some time putting together a good plan, based off Hal, modified a little to allow some timed run days as opposed to mileage days, very reasonable, that would have gotten him to 5K on 7/4/14. he got off plan, he didn't follow it, and it showed. we had to walk several times in the race. this was a 5K, mind you. at one point, I thought he was having a heart attack. complaining about being unable to take a full breath in, having "needles" poking him in the chest/ribs. I just remember thinking "oh well, at this point we're only a mile away from the finish and I'm sure there's a medic there" so i helped him finish it. but he didn't follow his plan, and the outcome was predictable. it's like Mike Allsop told me: pick a goal, create/follow a plan, get back up after your failures. well, the following of the plan takes discipline and dedication. I jsut don't understand how people can expect to get to their goals without putting in the work.
or maybe I'm just crazy. I don't know. but I'm going to stay on my plan and try as hard as i can to reach my goals. but all in all, it was a great morning with friends and I am very glad to have had the chance to organize this run together.
7/3/14. Thursday. strength 3. no run.
moved my 3 mile run to friday (for the Yankee Doodle Dash 5K that i had planned with some friends). hit the gym, worked out. felt pretty good. bench rows with a kettlebell, bar dips, calf raises, GHD situps and back extensions. actually a fairly easy day. but this whole week is a recovery week, prepping for a big mileage step up next week. felt a little lazy moving my run out a day, but it was the best choice, especially since i could only get about 6 hours of sleep. get back on plan friday, get through the weekend, then hit it hard next week.
Thursday, July 3, 2014
7/2/14. wednesday. mid-week longish run.
was in a real hurry today. had to burn rubber getting home from work, knock out 5 miles in the hot sun, then shower/dinner and out the door. a good friend had 2 tickets to see Nick Cave and the Bad Seeds at the Paramount Theater (orchestra pit / floor). months ago i had said no, i wasn't going to go. i knew i was in training, and i didn't want to go out on a work night. plus the ticket was expensive. but he was over a barrel and didn't have a taker, so i stepped up so he wouldn't eat the cost of an extra ticket.
the run was tough. i'm still stiff and sore, and i had the added pressure of mentally racing against the clock while still trying to take it slow and easy. knocked out the 5 miles in 42:18 elapsed (41:39 moving) for an avg moving pace of 8:20 min/mile. faster than I wanted, but I'll take it. it was 70 degrees and the sun felt so hot. I guess its possible to run on tired/sore legs and still keep a decent pace. mind over matter. but i'm worried about a sharp step-up in miles next week.
Nick Cave was awesome live, as always. the Paramount Theater is a beautiful venue, and they kept the floor open (no chairs) so it was still a good live experience. played a lot of familiar music, but played it differently live. sometimes i recognized the lyrics, but the Bad Seeds really got wild with the tune/tempo. was real good. I especially enjoyed Tupelo, The Weeping Song, and The Mercy Seat rocked. I was glad to hear Stagger Lee, and The Lyre of Orpheus (encoure), but they suffered a little last night . all in all, glad to do it. tell you what, though, stiff/sore legs plus a 5 mile run plus standing on a hard floor for 2+ hours really sucks. Could barely walk out of there last night - the steps were so hard to climb.
7/2/14. longish run. coffee. orange. almonds/cashews. grilled chicken drumsticks. potato salad. broccoli salad. chicken salad on a pita. salad. peach pie. lots of water.
the run was tough. i'm still stiff and sore, and i had the added pressure of mentally racing against the clock while still trying to take it slow and easy. knocked out the 5 miles in 42:18 elapsed (41:39 moving) for an avg moving pace of 8:20 min/mile. faster than I wanted, but I'll take it. it was 70 degrees and the sun felt so hot. I guess its possible to run on tired/sore legs and still keep a decent pace. mind over matter. but i'm worried about a sharp step-up in miles next week.
Nick Cave was awesome live, as always. the Paramount Theater is a beautiful venue, and they kept the floor open (no chairs) so it was still a good live experience. played a lot of familiar music, but played it differently live. sometimes i recognized the lyrics, but the Bad Seeds really got wild with the tune/tempo. was real good. I especially enjoyed Tupelo, The Weeping Song, and The Mercy Seat rocked. I was glad to hear Stagger Lee, and The Lyre of Orpheus (encoure), but they suffered a little last night . all in all, glad to do it. tell you what, though, stiff/sore legs plus a 5 mile run plus standing on a hard floor for 2+ hours really sucks. Could barely walk out of there last night - the steps were so hard to climb.
7/2/14. longish run. coffee. orange. almonds/cashews. grilled chicken drumsticks. potato salad. broccoli salad. chicken salad on a pita. salad. peach pie. lots of water.
Wednesday, July 2, 2014
7/1/14. tuesday. run and strength 2.
up at 4:40am, out the door by 5am, 3 more miles in the bank. 3 slow, difficult miles, but complete. still feeling pretty stiff/sore from the 18 mile weekend that just passed. I have a lighter week, then a massage scheduled next monday. then next week will be a lot more miles - stepping up to 36 miles (5 days of running in a 7 day week). it was a beautiful dawn when i left the house, makes me wish i had a camera with me and that i could share it. because i am absolutely sure nobody is going to show up at my house to run at 5am, a picture is the only way i could share it.
after work, strength 2. back squats, deadlifts, front rack barbell lunges, toes 2 bar, pistol progressions. felt OK, good to stretch my legs out a bit. same weights as last week so I better feel fine after this. the gym was really crowded/chaotic, but it was cool to see so many people around. it took me about 2 hrs to get done what i can normally do in a little over an hour, but it was ok with me.
7/1/14. run. strength 2. coffee. orange. almonds/cashews. mongolian beef. white rice. peas. apple. nuts. protein shake. grilled chicken drumsticks. potato salad. broccoli salad. spinach/romaine salad. cherries. lots of water.
after work, strength 2. back squats, deadlifts, front rack barbell lunges, toes 2 bar, pistol progressions. felt OK, good to stretch my legs out a bit. same weights as last week so I better feel fine after this. the gym was really crowded/chaotic, but it was cool to see so many people around. it took me about 2 hrs to get done what i can normally do in a little over an hour, but it was ok with me.
7/1/14. run. strength 2. coffee. orange. almonds/cashews. mongolian beef. white rice. peas. apple. nuts. protein shake. grilled chicken drumsticks. potato salad. broccoli salad. spinach/romaine salad. cherries. lots of water.
Tuesday, July 1, 2014
6/30/14. monday. strength 1.
5:30am workout. nothing out of the ordinary. i was able to maintain the same weights from last week, and broke my sets to the same number of reps. good thing this was all upper body, as everything from the waist down is still pretty stiff/sore. this is a recovery week - small decrease in miles from 30 down to 24, with a 5K with my family/workgroup on friday and a 15K "race" planned on Sunday. the 5K will be at the others pace so we can run as a group. i'm not too worried about going for time (its a rest day anyways). but i want to hold race pace on the sunday 15K. I think i have a massage lined up for next Monday, good way to start a big step up week. next week will be 36 miles, which just seems high... some long runs. i'm worried.
but seriously, i did just call a 5K run my rest day. crazy, man, crazy.
6/30/14. strength 1. strict presses, pull ups, bench presses, GHD sit ups, GHD back extensions. protein shake. coffee. orange. cashews/almonds. chicken marsala. potato salad. peas. turkey/cheese. mongolian beef. potstickers. wonton soup. cherries. lots of water.
but seriously, i did just call a 5K run my rest day. crazy, man, crazy.
6/30/14. strength 1. strict presses, pull ups, bench presses, GHD sit ups, GHD back extensions. protein shake. coffee. orange. cashews/almonds. chicken marsala. potato salad. peas. turkey/cheese. mongolian beef. potstickers. wonton soup. cherries. lots of water.
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