The tendon problem behind my right knee got worse over the weekend, until by Monday and Tuesday it was very painful to get up from the desk and try to walk across the office. Wednesday and this morning it is better, although this week for the first time I am really noticing joint pain in both hips and knees. It is apparent when I get out of bed or when getting up from the desk after sitting for a while. Will take this week off before deciding how to proceed.
Heard a pair of stories on "All Things Considered" NPR last night:
Study: Humans Were Born To Run Barefoot
Americans Long Way From Running Barefoot"
Funny that they felt the need to counter a science story based on research with a story that mainly uses as sources people whose income relies on selling running shoes.
It looks like the marathon in March won't work out. My stepfather is visiting that weekend, so it would be hard to get to the Jersey shore on Sunday. So maybe instead I will take a little time off to heal, and give some barefoot/Vibram Fivefingers runnning a try.
Thursday, January 28, 2010
Friday, January 22, 2010
Garmin Connect
13.11 miles
8:31 pace (8:15 target)
Still low-energy today. Took a two-hour lunch and did the East Falls loop from the office. Made my mileage, but at a slower than target pace. Only had 2 mile splits under the target pace of 8:15. Weather was decent - overcast, but low 40's. Will have the weekend to recover, then back to the track on Monday or Tuesday.
13.11 miles
8:31 pace (8:15 target)
Still low-energy today. Took a two-hour lunch and did the East Falls loop from the office. Made my mileage, but at a slower than target pace. Only had 2 mile splits under the target pace of 8:15. Weather was decent - overcast, but low 40's. Will have the weekend to recover, then back to the track on Monday or Tuesday.
Wednesday, January 20, 2010
Week Minus 10 - Tempo (8 miles)
Garmin Link
8.14 miles
1 mile easy
6 miles @7:31 (7:44 target)
1 mile easy
Skipped a couple of runs, including the 20-miler I had planned for Saturday. Legs were starting to really bother me by the end of last week and I've been feeling a bit under the weather. By today the legs were better, and although I still wasn't feeling great, my belt was starting to feel a little tight, which isn't a good sign.
It's funny how some days you can get a great time without putting out a lot of effort, and other days require constant pushing just to make an unremarkable time. Today was one of the latter. After straining to hit 7:44 for the first three tempo miles, I decided to pull back a little at the halfway point and just get through the run. To my surprise, I continued to get negative splits (faster each mile) until the last tempo mile was 7:02. Not blazingly fast, but a nice surprise after the struggle of the first half of the run.
Afterwards I was a bit wrecked for the afternoon at work - different from the pleasant relaxation that usually follows a run. Tonight I'm getting to bed early and try to catch up on some sleep. Will sleep better after finally getting some excercise.
8.14 miles
1 mile easy
6 miles @7:31 (7:44 target)
1 mile easy
Skipped a couple of runs, including the 20-miler I had planned for Saturday. Legs were starting to really bother me by the end of last week and I've been feeling a bit under the weather. By today the legs were better, and although I still wasn't feeling great, my belt was starting to feel a little tight, which isn't a good sign.
It's funny how some days you can get a great time without putting out a lot of effort, and other days require constant pushing just to make an unremarkable time. Today was one of the latter. After straining to hit 7:44 for the first three tempo miles, I decided to pull back a little at the halfway point and just get through the run. To my surprise, I continued to get negative splits (faster each mile) until the last tempo mile was 7:02. Not blazingly fast, but a nice surprise after the struggle of the first half of the run.
Afterwards I was a bit wrecked for the afternoon at work - different from the pleasant relaxation that usually follows a run. Tonight I'm getting to bed early and try to catch up on some sleep. Will sleep better after finally getting some excercise.
Thursday, January 14, 2010
Week Minus 11 - Tempo (6 miles)
Garmin Link
6.63 miles
1 mile easy
5 miles @7:26 (7:29 target)
cooldown
Beautiful today - sunny and 40 degrees when I left the office at noon. Left the gloves and earband behind; in fact, would have been more comfortable in shorts. Legs were hurting at first, but I took it pretty easy the first mile (8:41) before shifting into ~7:30 tempo gear. Wasn't feeling my best, and it was a struggle to keep the pace up for five miles, but I did manage to make it. Hope I didn't pound my legs up too much and that it won't be a problem for the 20-miler scheduled for Saturday. I am still intimidated by those long runs, but after last week's 18-miler went so well, I'm not dreading it too much. The weather should continue to be nice and on the warm side through the weekend.
6.63 miles
1 mile easy
5 miles @7:26 (7:29 target)
cooldown
Beautiful today - sunny and 40 degrees when I left the office at noon. Left the gloves and earband behind; in fact, would have been more comfortable in shorts. Legs were hurting at first, but I took it pretty easy the first mile (8:41) before shifting into ~7:30 tempo gear. Wasn't feeling my best, and it was a struggle to keep the pace up for five miles, but I did manage to make it. Hope I didn't pound my legs up too much and that it won't be a problem for the 20-miler scheduled for Saturday. I am still intimidated by those long runs, but after last week's 18-miler went so well, I'm not dreading it too much. The weather should continue to be nice and on the warm side through the weekend.
Tuesday, January 12, 2010
Week Minus 11 - Intervals (7 miles)
Garmin Link
7.04 miles
2 mile warmup
2 x 1200m @4:44 (4:55 target) (2 min RI)
4 X 800m @3:06 (3:13 target) (2 min RI)
1 mile cooldown
Chris came with me down to the track - a bit warmer today; about 30 degrees and sunny. Although the speed work is never fun for me, it seems to be getting easier to make the target times. I took a look back at this same workout back in August, and my times are significantly better now.
7.04 miles
2 mile warmup
2 x 1200m @4:44 (4:55 target) (2 min RI)
4 X 800m @3:06 (3:13 target) (2 min RI)
1 mile cooldown
Chris came with me down to the track - a bit warmer today; about 30 degrees and sunny. Although the speed work is never fun for me, it seems to be getting easier to make the target times. I took a look back at this same workout back in August, and my times are significantly better now.
Saturday, January 9, 2010
Week Minus 12 - Distance (18 miles)
Garmin Link
18.07 miles
2:34:03
8:31/mile pace (18 miles @8:45 target)
It was so cold when I left the house at 7:30 this morning that after the first mile I thought I would start circling around back towards home, and do maybe three miles. Fingers were completely numb, which has never happened with these lightweight running gloves before. By 1.5 miles, they were thawing a little, so I continued on towards the river. By the time I got down to the river path, the sun was coming out, and the temperature display on the PECO Building read 21 degrees.
From home, the Falls Bridge is about 7.75 miles, so if I am going farther than 15 miles, I usually cross the bridge and run till my halfway point (never more than 10 miles for this program) then double back home the way I came. Today, after crossing the bridge I followed the path in the opposite direction, towards Manayunk, until hitting 9.15, then returned without crossing the bridge, the way I would if I were doing the 15-mile loop. The path peters out after about half a mile, but I think you can take the sidewalk all the way into Manayunk. This was part of the Philly Marathon route.
Aside from the cold, the run wasn't difficult. I kept the speed conservative. 20-miler next week, so I want to be careful and not beat myself up between now and then. Track was closed last week, but I think the students return Monday, so hope it will open then. I think Chris is planning to join me.
18.07 miles
2:34:03
8:31/mile pace (18 miles @8:45 target)
It was so cold when I left the house at 7:30 this morning that after the first mile I thought I would start circling around back towards home, and do maybe three miles. Fingers were completely numb, which has never happened with these lightweight running gloves before. By 1.5 miles, they were thawing a little, so I continued on towards the river. By the time I got down to the river path, the sun was coming out, and the temperature display on the PECO Building read 21 degrees.
From home, the Falls Bridge is about 7.75 miles, so if I am going farther than 15 miles, I usually cross the bridge and run till my halfway point (never more than 10 miles for this program) then double back home the way I came. Today, after crossing the bridge I followed the path in the opposite direction, towards Manayunk, until hitting 9.15, then returned without crossing the bridge, the way I would if I were doing the 15-mile loop. The path peters out after about half a mile, but I think you can take the sidewalk all the way into Manayunk. This was part of the Philly Marathon route.
Aside from the cold, the run wasn't difficult. I kept the speed conservative. 20-miler next week, so I want to be careful and not beat myself up between now and then. Track was closed last week, but I think the students return Monday, so hope it will open then. I think Chris is planning to join me.
Wednesday, January 6, 2010
Week Minus 12 - Tempo - 5 miles
Garmin Link
5.25 miles
8:08 pace
Chris came along for his first run a few months today, so we went a little shorter than the six miles I had scheduled. Windier than Monday and no sun.
I've transcribed the Run Less, Run Faster training program I'm using, and it appears over in the right hand column. Maybe I'll figure out some way to highlight the workouts that finish, skip or fail as I work my way to the marathon on 3/28.
5.25 miles
8:08 pace
Chris came along for his first run a few months today, so we went a little shorter than the six miles I had scheduled. Windier than Monday and no sun.
I've transcribed the Run Less, Run Faster training program I'm using, and it appears over in the right hand column. Maybe I'll figure out some way to highlight the workouts that finish, skip or fail as I work my way to the marathon on 3/28.
Monday, January 4, 2010
Week Minus 12 - Intervals
Garmin Link
7.27 miles
2 miles warmup
3 X 1 mile @6:41 (6:41 target)
2 miles cool down
Cold and windy today - as it has been since Saturday. I'm usually skeptical of "wind chill", but this weekend, with winds up to 30 and 40 mph, made a believer of me. It only got down to the low twenties, but really did feel much colder.
It was 30 degrees when I started my run today, but once down on the river path where the wind was whipping through, it felt like the wind chill adjusted temp of 20. Wore a new Xmas Brooks cold weather top from Mom and Bob, and it was perfect for this weather.
These 1-mile speed intervals are tough. It takes forever for those miles to end when in the process of being winded. So much of this is mental. Just made the target of 6:41/mile, but had to cheat a little - after the second interval I was so winded that I rested three minutes instead of one. Hope that didn't take away too much from the value of the workout.
7.27 miles
2 miles warmup
3 X 1 mile @6:41 (6:41 target)
2 miles cool down
Cold and windy today - as it has been since Saturday. I'm usually skeptical of "wind chill", but this weekend, with winds up to 30 and 40 mph, made a believer of me. It only got down to the low twenties, but really did feel much colder.
It was 30 degrees when I started my run today, but once down on the river path where the wind was whipping through, it felt like the wind chill adjusted temp of 20. Wore a new Xmas Brooks cold weather top from Mom and Bob, and it was perfect for this weather.
These 1-mile speed intervals are tough. It takes forever for those miles to end when in the process of being winded. So much of this is mental. Just made the target of 6:41/mile, but had to cheat a little - after the second interval I was so winded that I rested three minutes instead of one. Hope that didn't take away too much from the value of the workout.
Friday, January 1, 2010
New Year's Day 10-miler
Garmin Link
10.01 miles
8:30 pace
Did not feel much like running today - I think the Ethiopian takeout that we had for New Year's Eve dinner might have caused some problems. Barb, Doug and I all had some digestion issues today.
Barbara convinced me to go out, and I'm glad she did. The sun came out a little, and the temp was warm enough - about 40 - to leave the gloves at home. It is going to top out at around 30 the next couple of days. The inch or so of snow we got yesterday was nearly gone, but a few icy patches remained that seemed more treacherous for being wet in the sun.
Went out six miles before turning around, but quit after 10 and walked the rest of the way home. I'll get a fresh start on week -12 of the training program on Monday. With luck the track will be open.
10.01 miles
8:30 pace
Did not feel much like running today - I think the Ethiopian takeout that we had for New Year's Eve dinner might have caused some problems. Barb, Doug and I all had some digestion issues today.
Barbara convinced me to go out, and I'm glad she did. The sun came out a little, and the temp was warm enough - about 40 - to leave the gloves at home. It is going to top out at around 30 the next couple of days. The inch or so of snow we got yesterday was nearly gone, but a few icy patches remained that seemed more treacherous for being wet in the sun.
Went out six miles before turning around, but quit after 10 and walked the rest of the way home. I'll get a fresh start on week -12 of the training program on Monday. With luck the track will be open.
Sunday, December 27, 2009
Week Minus 14 - Distance (17 miles)
Garmin Link
17.17 miles (1,010 miles exactly for 2009)
2:25:23
8:27 pace (8:45 target)
After missing the distance runs for weeks 16 and 15 of this training program, I really had to make this one. I put it off with all of the snow and rain, but it was beautiful, warm and sunny today. [Photo is over my shoulder with the iPhone, trying and failing to get Memorial Hall in Fairmount Park across the river, but at least you can see that it was a sunny day.]
Disappointed that even after my spotty running for the past few weeks, my legs still feel kind of rickety and painful from getting out of bed until about the fourth mile into the run. Maybe that's just an unavoidable part of getting older.
Did not push hard, enjoyed the weather, sunny and in the 40s after so many days of snow and rain.
Broke 1,000 miles for the year! Significantly short of the 1,200 miles I thought I could do, but a milestone nonetheless.
Wednesday, December 23, 2009
Week Minus 14 - Tempo (7 miles)
Garmin Link
7.26 miles
1 mile easy (8:06)
5 miles @7:44 target (7:43 actual)
1 mile easy
Braved the snow and 25 degree temp to try a run today. The track was closed. From what I could see through the gate, they haven't even attempted to clear it. With the students gone, this week might have been a scheduled closing regardless of the snow.
Ran down to the rec path, having to stop a few times for traffic. Had to run in the street in a few places where the sidewalk is not yet cleared, and hurdled some piled up snow on the corners. The running path was mostly clear, but had to go carefully in a few iced up places, especially under the bridges. Under these circumstances, was glad to meet my time goal - had to hustle the last two tempo miles (7:25 and 7:24) to make it.
Sunny and no wind, so once my blood got moving it didn't feel cold at all. Took off gloves after two miles, and headband after five. Only about seven miles left to break 1,000 for the year. If the weather cooperates, would like to do this week's scheduled 17 mile run on Saturday.
7.26 miles
1 mile easy (8:06)
5 miles @7:44 target (7:43 actual)
1 mile easy
Braved the snow and 25 degree temp to try a run today. The track was closed. From what I could see through the gate, they haven't even attempted to clear it. With the students gone, this week might have been a scheduled closing regardless of the snow.
Ran down to the rec path, having to stop a few times for traffic. Had to run in the street in a few places where the sidewalk is not yet cleared, and hurdled some piled up snow on the corners. The running path was mostly clear, but had to go carefully in a few iced up places, especially under the bridges. Under these circumstances, was glad to meet my time goal - had to hustle the last two tempo miles (7:25 and 7:24) to make it.
Sunny and no wind, so once my blood got moving it didn't feel cold at all. Took off gloves after two miles, and headband after five. Only about seven miles left to break 1,000 for the year. If the weather cooperates, would like to do this week's scheduled 17 mile run on Saturday.
Tuesday, December 22, 2009
Snow... No Running
Was planning to do a 15-miler Saturday morning and break 1,000 miles for the year, but was less enthusiastic when we woke up to a few inches of snow, still falling steadily. We hadn't expected the snow to start until about 9:00, so I had optomistically thought I'd be able to get the run in beforehand.
It ended up snowing steadily all day Saturday, and left us with 23 inches, a record for one-day snowfall in December here.
As you can see, our houses are only 15 feet wide, so Doug and I shoveled for four elderly neighbors in addition to our house. Doug made 30 dollars in paying jobs, also shoveling out a car.
Instead of waiting for the storm to be over like smart people, Doug and I were out shoveling every few hours as the snow built up. Even so, we had a good 8 inches waiting for us Sunday morning.
Notice the strange snow overhangs on the roof. About half an hour after we finished shoveling on Sunday we heard a big thud, and saw that the sidewalk was covered with about a foot of heavy snow that had fallen from the top roof onto the porch roof, and emptied onto the sidewalk. Back into our boots and gloves for more shoveling.
Photo on the right is the view out my office window on Monday. There is a little garden and pond tucked between some of the research buildings called the "Biopond". The pond has fish and turtles, and a family of ducks that live there for a few months every spring. Sometimes we see a red-tailed hawk roosting in the trees.
It ended up snowing steadily all day Saturday, and left us with 23 inches, a record for one-day snowfall in December here.
As you can see, our houses are only 15 feet wide, so Doug and I shoveled for four elderly neighbors in addition to our house. Doug made 30 dollars in paying jobs, also shoveling out a car.
Instead of waiting for the storm to be over like smart people, Doug and I were out shoveling every few hours as the snow built up. Even so, we had a good 8 inches waiting for us Sunday morning.
Notice the strange snow overhangs on the roof. About half an hour after we finished shoveling on Sunday we heard a big thud, and saw that the sidewalk was covered with about a foot of heavy snow that had fallen from the top roof onto the porch roof, and emptied onto the sidewalk. Back into our boots and gloves for more shoveling.
Photo on the right is the view out my office window on Monday. There is a little garden and pond tucked between some of the research buildings called the "Biopond". The pond has fish and turtles, and a family of ducks that live there for a few months every spring. Sometimes we see a red-tailed hawk roosting in the trees.
Thursday, December 17, 2009
Week Minus 15 - Tempo (7.5 miles)
Garmin Link
7.5 miles
1 mile easy
5 miles @8:00 target (7:52 actual)
1.5 miles easy
Took an easy run at the end of the workday yesterday. It was on the cool side - mid-30's - but clear and sunny. Uneventful. I'm scheduled for a 15-miler on Saturday, and that would put me just over the 1,000-mile mark for the year.
May have to see a doctor about this foot problem. It doesn't bother me much running, but can be painful just walking around. Doesn't seem to get much better or worse.
7.5 miles
1 mile easy
5 miles @8:00 target (7:52 actual)
1.5 miles easy
Took an easy run at the end of the workday yesterday. It was on the cool side - mid-30's - but clear and sunny. Uneventful. I'm scheduled for a 15-miler on Saturday, and that would put me just over the 1,000-mile mark for the year.
May have to see a doctor about this foot problem. It doesn't bother me much running, but can be painful just walking around. Doesn't seem to get much better or worse.
Monday, December 14, 2009
Week Minus 15 - Intervals
Garmin Link
5.66 miles total
1.5 mile warmup
4 X 800m @3:13 target (3:09 actual)
(2 min RI)
1.5 mile cooldown
Missed my distance run yesterday. Was still feeling cruddy with day 10 of this cold, and it was sleeting and raining pretty good, so decided to sit it out.
Today, still don't feel much better. Think I have a bronchial infection or something. But going to the track feels like less of a commitment than going all the way down to the river path. The weather was sunny and about 20 degrees warmer than yesterday, which didn't hurt either.
Made my speed targets without much strain. Right foot is hurting again, even with all the rest I've had the past few weeks. Chris is going to try to make it for the 7-mile tempo run on Wednesday.
5.66 miles total
1.5 mile warmup
4 X 800m @3:13 target (3:09 actual)
(2 min RI)
1.5 mile cooldown
Missed my distance run yesterday. Was still feeling cruddy with day 10 of this cold, and it was sleeting and raining pretty good, so decided to sit it out.
Today, still don't feel much better. Think I have a bronchial infection or something. But going to the track feels like less of a commitment than going all the way down to the river path. The weather was sunny and about 20 degrees warmer than yesterday, which didn't hurt either.
Made my speed targets without much strain. Right foot is hurting again, even with all the rest I've had the past few weeks. Chris is going to try to make it for the 7-mile tempo run on Wednesday.
Friday, December 11, 2009
Week Minus 16 - Tempo (6 miles)
Garmin Link
6.5 miles
7:55 overall pace
2 miles easy,
2 miles @ 7:14 (7:03 actual)
2.5 miles easy
Another long break from running, this time due to a bad cold that started a week ago, and still hasn't completely left. This was supposed to be the first week of a repeat of the 16-week program I used for the Philly marathon. The target for this program is the Ocean Drive Marathon on March 28. Tony and Cole are definitely on for it, and Chris is on the fence.
This was the first run this fall with the temp in the 20's - about 27 when I left work at 11:00. Got out the gloves and headband which have been waiting in my desk drawer since last winter. Windy, but also clear and sunny. It felt tough to keep the pace below 7:14 for the middle two miles, but got easier as I went. Afterwards, stopped at "King's Wok" lunch truck next to Franklin Field. That's about a half mile from the office, and got quite chilled waiting for the food and walking back in the wind.
Since I got started so late this week, I've skipped the speed workout, and will do the distance run Sunday. Then I should be able to run Tue, Thu, Sat next week.
6.5 miles
7:55 overall pace
2 miles easy,
2 miles @ 7:14 (7:03 actual)
2.5 miles easy
Another long break from running, this time due to a bad cold that started a week ago, and still hasn't completely left. This was supposed to be the first week of a repeat of the 16-week program I used for the Philly marathon. The target for this program is the Ocean Drive Marathon on March 28. Tony and Cole are definitely on for it, and Chris is on the fence.
This was the first run this fall with the temp in the 20's - about 27 when I left work at 11:00. Got out the gloves and headband which have been waiting in my desk drawer since last winter. Windy, but also clear and sunny. It felt tough to keep the pace below 7:14 for the middle two miles, but got easier as I went. Afterwards, stopped at "King's Wok" lunch truck next to Franklin Field. That's about a half mile from the office, and got quite chilled waiting for the food and walking back in the wind.
Since I got started so late this week, I've skipped the speed workout, and will do the distance run Sunday. Then I should be able to run Tue, Thu, Sat next week.
Wednesday, December 2, 2009
What's Next? - 10 miles
Garmin Link
10.15 miles
1:19:35
7:50 pace
Had a nice 10-day rest since the marathon. Would have run a couple of days earlier, but got busy - was also enjoying the feeling of walking around with no soreness. It's funny, but after the marathon and 2-3 days of being sore all over, the past few days I've felt physically better than I did in days leading up to the marathon. No little aches and pains to ignore when walking around.
Today I took a lunchtime 10-miler at my marathon race pace. Felt that it should have been a breeze, but after the first mile, had to push more than a little to keep the pace up. Felt good to run pain-free though, and the weather was about 50 degrees and overcast - great for running.
Been thinking about what's next. Chris and Tony say they're up for the Ocean Drive Marathon at the end of March. That would give us 16 weeks to prepare - exactly what's needed for the "Run Less Faster" program I used last time. Maybe I could try the 3:20 program this time around. Found out over Thanksgiving that bro-in-law Joel once ran a 3:21, so now I have him in my sights.
10.15 miles
1:19:35
7:50 pace
Had a nice 10-day rest since the marathon. Would have run a couple of days earlier, but got busy - was also enjoying the feeling of walking around with no soreness. It's funny, but after the marathon and 2-3 days of being sore all over, the past few days I've felt physically better than I did in days leading up to the marathon. No little aches and pains to ignore when walking around.
Today I took a lunchtime 10-miler at my marathon race pace. Felt that it should have been a breeze, but after the first mile, had to push more than a little to keep the pace up. Felt good to run pain-free though, and the weather was about 50 degrees and overcast - great for running.
Been thinking about what's next. Chris and Tony say they're up for the Ocean Drive Marathon at the end of March. That would give us 16 weeks to prepare - exactly what's needed for the "Run Less Faster" program I used last time. Maybe I could try the 3:20 program this time around. Found out over Thanksgiving that bro-in-law Joel once ran a 3:21, so now I have him in my sights.
Sunday, November 22, 2009
2009 Philadelphia Marathon
Garmin Link
26.2 miles
3:27:49 (goal 3:30)
I've been really anxious about this race. Had a hard time getting to sleep last night, but woke up a few minutes before the 5:00 alarm went off, had some oatmeal and Gatorade and locked up my bike at the Art Museum exactly on schedule at 6:15. It was 40 degrees - 10 degrees warmer than last year, when they had to deal with ice on the streets at the water stations.
Found a 3:30 pace group at the lineup, and ran with them for about half the race. That was a big help, especially for keeping the pace under control for the first few miles. The race day excitement, and all the runners, make it hard to judge your pace. The Forerunner helped too - especially the "virtual partner" that tells you where you are in relation to your chosen pace. The Forerunner distance was off from the official race distance by 1% - by the end it said 26.46.
Tony took this pic at about mile 24. He and Amy were there for their son Cole who was running his first marathon too. Cole is 15 and finished in 4:32 - pretty impressive. I wasn't as lighthearted as you might guess from the photo, but was surprised and happy to see Tony and Amy. Tony has run many marathons and has been an inspiration - for fitness and life in general - for years.
Felt pretty comfortable for most of the race. Could feel the right foot a bit - no other problems. The 8:00 pace felt about right. The last two miles were tough - but that always seems to be the case, no matter what the length of the race.
This was a Boston qualifying time, but it turns out that the Boston Marathon registration is closed for 2010. I think I am eligible for 2011 though. Right now I don't feel like thinking about more races anyway.
So glad that this is behind me. It was not the ordeal that I thought it might be - perfect weather helped; sunny and about 50 by the end. The Distance Run in September taught me a lesson about pacing, and kept me careful today.
Sunday, November 15, 2009
Week Minus 2 - Distance (Bailed after 3 miles)
Garmin Link
3.06 miles @8:05 pace
Target: 10 miles @8:00
Yesterday morning was still feeling too sore to run - right foot especially. By late afternoon thought I was feeling better, and after a Saturday spent trying to catch up on things in the office, a run seemed like a good idea.
It turned out that I was still hurting, and after three miles of pushing it, decided to bail out rather than risk making it worse. After getting home, the right foot has continued to be especially tender and swollen. Couldn't walk on it barefoot. I think this might be plantar fascitis, although that is usually on the heel and mine is on the balls of the feet. The three middle toes and balls of feet are sensitive to any pressure. Couldn't be gout, could it? ;-)
I've been noticing this - although not nearly as bad as it was last night - for a few weeks, and it does seem to respond well to rest, and it doesn't usually hurt while running after the first mile or two, so I don't think it will keep me from the marathon next week.
3.06 miles @8:05 pace
Target: 10 miles @8:00
Yesterday morning was still feeling too sore to run - right foot especially. By late afternoon thought I was feeling better, and after a Saturday spent trying to catch up on things in the office, a run seemed like a good idea.
It turned out that I was still hurting, and after three miles of pushing it, decided to bail out rather than risk making it worse. After getting home, the right foot has continued to be especially tender and swollen. Couldn't walk on it barefoot. I think this might be plantar fascitis, although that is usually on the heel and mine is on the balls of the feet. The three middle toes and balls of feet are sensitive to any pressure. Couldn't be gout, could it? ;-)
I've been noticing this - although not nearly as bad as it was last night - for a few weeks, and it does seem to respond well to rest, and it doesn't usually hurt while running after the first mile or two, so I don't think it will keep me from the marathon next week.
Thursday, November 12, 2009
Week Minus 2 - Tempo (6 miles)
Garmin Link
6.01 miles total
2 miles easy
3 miles target @7:14 (actual @6:55)
1 mile easy
7:37 pace overall
Rainy and windy - went down to the track with Chris. Didn't mind running at the track on this messy day, but pushing a fast pace for three miles at the track feels longer than three miles on the path. Beat the target time without any trouble. Just one more ten mile run on Saturday, then just a couple of short runs next week. Last run before the marathon (3-miler) should be Wednesday, which will give me three days to rest and heal before Sunday.
6.01 miles total
2 miles easy
3 miles target @7:14 (actual @6:55)
1 mile easy
7:37 pace overall
Rainy and windy - went down to the track with Chris. Didn't mind running at the track on this messy day, but pushing a fast pace for three miles at the track feels longer than three miles on the path. Beat the target time without any trouble. Just one more ten mile run on Saturday, then just a couple of short runs next week. Last run before the marathon (3-miler) should be Wednesday, which will give me three days to rest and heal before Sunday.
Tuesday, November 10, 2009
Week Minus 2 - Intervals (6 miles)
Garmin Link
1.5 miles warmup
5 X 1000m @4:03 target (actual 4:06)
400m RI
.5 mile cooldown
Chris went with me down to the track today and ran in his Vibram Five Fingers. After the marathon I think I'm going to try that and see if it helps my form & reduces aches & pains.
It was warm (upper 60s) and humid today, and the haze might have interfered with the Forerunner. Had a hard time getting and keeping a signal (which is why Garmin says 5.44 miles instead of 6). But it did seem to work during the intervals - each one was 2.5 times around the track as far as I could tell. My average was a few seconds off from the target - if I had known I probably could have squeezed out a little more speed.
Could feel some pain in the legs, but it is getting better, I think. With mileage going down, I think it won't be too bad for the marathon. Twelve days to go.
1.5 miles warmup
5 X 1000m @4:03 target (actual 4:06)
400m RI
.5 mile cooldown
Chris went with me down to the track today and ran in his Vibram Five Fingers. After the marathon I think I'm going to try that and see if it helps my form & reduces aches & pains.
It was warm (upper 60s) and humid today, and the haze might have interfered with the Forerunner. Had a hard time getting and keeping a signal (which is why Garmin says 5.44 miles instead of 6). But it did seem to work during the intervals - each one was 2.5 times around the track as far as I could tell. My average was a few seconds off from the target - if I had known I probably could have squeezed out a little more speed.
Could feel some pain in the legs, but it is getting better, I think. With mileage going down, I think it won't be too bad for the marathon. Twelve days to go.
Subscribe to:
Posts (Atom)
