Sunday Half - 13.1 miles

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13.1 miles
8:25 pace

Was still feeling a little sore from pushing my pace on Friday, but wanted to get out today. Yesterday was a big eating day - cheesesteak for lunch and big pasta dinner in South Philly. Stepdad Bob is visiting, and we're trying to keep him full.

Did not push the speed today, and didn't leave until 11:30 after a relatively light breakfast earlier in the morning - banana and blueberry muffin. I took a Gu packet, since I was in danger of really emptying the tank, but didn't need to use it, maybe thanks to the spaghetti dinner last night.

Did the loop out to the Falls Bridge from home. By my usual route that would have been 15 miles, but I shortened it a bit, and stopped about a mile from home, as soon as I hit 13.1.

One Hour Run - 7.76 miles

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7.76 miles
7:44 pace

Had to leave work on time yesterday, so decided to limit myself to one hour. The relatively fast run on Tuesday must have reset my internal speed regulator, because the first mile, usually my warmup mile, was 7:40. (I was aiming for an 8:00 pace overall. Slowed down for the second mile, but all the rest were under 8:00. Fastest were miles 6 and 7, both at 7:34. Last 3/4 mile was at a 7:02 pace as I raced to cover all the ground I could in one hour.

Couldn't wait for Chris as he was stuck in a meeting. Dan, the new guy in the office, waited around to run with Chris, since he wanted to do a shorter distance. Dan used to run track at Drexel, and has been running only occasionally, but looks like he is fast. He ran the Broad Street 10-miler last year with the same time as both Chris and me (1:12), but with only 3 weeks training as opposed to my 3 years.

Dodging Raindrops - 5 miles fast

Garmin Link
5.6 miles
<7:30 pace

Yesterday I was planning a 10-miler at about the same pace as Sunday, but the weather and Chris had other ideas. We weren't able to get out of the office until about 1:30, and by then it was raining steadily. A long run wasn't as attractive as it was when the sun was out.

Chris set the pace, and he is the hare to my tortoise. Unfortunately, something didn't work right with the Forerunner, likely because of the rain or the cloud cover, and the first half mile did not register. I would have liked to have seen all the splits, because it felt like we were moving fast. As it was, miles 2 through 4 were steady at 7:20, and mile 5 slowed down to 7:57 because I was sucking wind. I think I slowed him down most of the way - Chris doesn't run regularly anymore, but is a serious cyclist (and 9 years younger than your correspondent).

I think this did me more good than the 10 mile run would have, since it stressed my windpower. Unfortunately, it did irritate a sharp pain on top of my left foot - where one of the long bones that lead down to the toe meets the top of the foot. Hope it is OK by Thursday.

Daffodils Everywhere - 13.1 miles

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13.1 miles
8:12 pace

Set out for a 10 mile run at 7:30. Wore the Lunarglides - did not feel ready for a run that long in the Vibrams. Felt pretty good after the first couple of miles, and crossed from the rec path over to West River Drive since it is closed to traffic now on weekend mornings. Paused to take this shot of the Boelson Cottage (c.1684) where I turned around a little after the 6 mile point. Noticed daffodils everywhere along the route. They must have been charged up and waiting for the last several days of 70+ degree weather.

Lengthened the run by doing a loop around the big park area in front of the Philadelphia Museum of Art at the end of the Benjamin Franklin Parkway. This is where the Philadelphia Marathon and the Philadelphia Distance Run both begin and end. There was some kind of run going on later this morning, so it was all closed off to traffic.

Took the usual route home, and finished 13.1 miles, or half the marathon distance, looping through Clark Park and ending up at the end of my street. The time wasn't anything special, and I felt fatigued by the end, but this was my longest run since doing the same distance on Jan. 22. This makes me feel like I'm getting back into shape after a long hiatus.

Five Miles - A Little Faster

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5.27 miles
8:04 pace

Out again yesterday to the rec path with Chris. We were both still a little sore around the ankles from the Vibrams, so we wore our running shoes and managed a bit faster time. Miles 3-5 were all under 8:00. Hard to believe that today's measly five miles was slower than my marathon pace less than four months ago. How quickly we backslide.

Weather couldn't be more beautiful. Mother Nature is showing us some love after her miserable performance last month. It is expected to be in the 60's and 70's through the weekend - 76 on Saturday!

Spring at Last

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5.52 miles
8:21 overall pace

Chris and I both wore our Fivefingers yesterday for a quick run down to the Art Museum and back. Had to pause for traffic a few times on the surface streets, but the miles running on the path were faster, just a bit over an 8 minute pace.

We're getting some well-deserved early spring weather for the next few days - highs forecast in the mid-60's all the way until Sunday.

One Hour, All You Can Run - 7.6 miles

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7.59 miles
7:54 pace

It's been raining hard for the past few days, so when it cleared up this afternoon, I decided to get a quick run in before we were to meet some friends for dinner. I ran out to the 3.5 mile point near the Art Museum at about 29 minutes and turned around. After the first two miles, all the splits were under 8:00. Fastest mile was number 7 at 7:41. Got back near home with about 3 minutes to spare, so did a half-mile lap around the park to stop at one hour exactly.

By the time we finished dinner it was raining again, and it is supposed to continue through tomorrow, so glad I got it in. Should be able to run on Tuesday and Thursday.

Back to the Schuylkill Path

Garmin Link
7 miles
8 minute pace

Went down to the river path for the first time since January. Weather was overcast, but in the mid fifties; plenty warm enough for shorts and t-shirt. Forgot to charge my watch until about 15 minutes before leaving, it died after 5.4 miles. I took it despite the low battery reading since I figured that as long as it got me to the halfway point I would know the mileage fairly accurately.

After the first two miles in which I had to cross a lot of streets and wait for traffic, all splits were under 8:00. Still, for only a 7-mile run it felt like a lot of work. I guess that's what happens when you take a significant time off.

Wore my old Nike Lunarglides today since I am still feeling a bit of soreness in the achilles and right knee from the last five-fingers run.

Yet Another Franklin Field Five

Chris went out with me to the track for five miles yesterday - his first run in a few weeks. I didn't have the Forerunner, but I think we were running about an 8:00 pace. Weather was beautiful - upper 50s - and I wore shorts for the first time in 2010. Left achilles and back of right knee are sore today.

Getting Faster... 6 miles

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6.15 miles
7:52 pace

Again in the five-fingers, ran five miles at the track, then a cooldown mile back to the office. Worked on speed today. Had negative splits for the first five miles; mile five was 6:56. Overall pace for first five was 7:32.

Was much less sore after Monday's run, although the tendinitis had returned in my right leg, from behind the knee, all the way up into the rear of the upper thigh. Will consult a doc if it doesn't get better soon. At least this doesn't bother me while running, and am having zero shinsplints or other below-the-knee pain. Feel like I have adapted pretty quickly and painlessly to the five-fingers.

Another Five Fingers Run - 5 Miles

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5.3 miles
8:16 pace

To the track again today with the Five Fingers. As expected my lower legs and achilles were sore for a couple of days after the first "barefoot" run, but feet were just fine. By Saturday I was ready to run again, but just wasn't able to get out this weekend.

Started slow, but mile 5 was 7:33. We'll see if the soreness returns as I work out some new muscles, but I think I might be ready for a longer run down on the rec path next time. Anything more than a couple of miles at the track is kind of tedious.

5 Miles in Five Fingers

Was so happy to get back to the track today. The tendonitis - if that's what it was - behind my right knee finally seems to be gone. For a few weeks it would come and go for three or four days at a time, and it was definitely aggravated by all of the snow shoveling we've had to do. (Already we've broken the total snowfall record for Philadelphia this year, and are expecting another 6-12 inches tonight.)

Yesterday I picked up a pair of Vibram Five Fingers and some toed socks, and was eager to try them out. I've been following the barefoot running movement, and these zero-support, separated-toe shoes seem like a sane compromise. (In the last few years, more people have begun to subscribe to the theory that cushioned running shoes facilitate a style of running that causes injury in the long term for many runners. Barefoot or minimally shod running is theorized to help you to run in a way that is easier on the body.)

The run was interesting. I did not feel that it changed my form very much - I've been consciously trying to keep a mid-foot strike since reading Chi Running. It was surprisingly comfortable. Everyone advises to start slow and short. I was planning three miles, but ended up running five, getting faster throughout the run. I didn't bother with the Forerunner, since I didn't want to push the speed (and the battery was dead after my month-long layoff.)

By the last mile, I could feel some wear on the balls of my feet, which is probably good - means I am not heel-striking. Now, eight hours later, I can feel some fatigue in my lower legs, but no worrying pain. With the snow coming tonight it might be several days before I can run again. I think I will stick with the Five Fingers for a while and see if it helps to avoid some leg pain.

Tendonitis? Arthritis? Lazyitis?

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.

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.

Week Minus 10 - Tempo (8 miles)

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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.

Week Minus 11 - Tempo (6 miles)

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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.

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.

Week Minus 12 - Distance (18 miles)

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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.

Week Minus 12 - Tempo - 5 miles

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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.

Week Minus 12 - Intervals

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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.