Monday, August 30, 2010

Back to some speedwork

Today I started up the speedwork sessions again. After a good long run this weekend and a comfortable easy run yesterday I decided to throw in some of these "strength" intervals today

I did 2 x 1.5 miles with 1/2 mile rest, running them at around a 7:15 pace. I then did a 2 mile interval at the same pace for the third one, then jogged home.

It felt fine, and my ankle (other than the fact that I twisted it on Saturday) has been feeling pretty good.

Rest day tomorrow and then a 9 mile marathon pace run.

Saturday, August 28, 2010

A little long

Well, since the Hanson Brothers plan calls for no runs longer than 16, I guess I blew that today. I ran the course again, this time with a friend who is also doing it, and I mis-judged how far the start line was from the finish line. I ended up closer to 16.75 miles.

Oh well.

Still, it was a good run and nice to have someone to run with. I twisted my ankle at mile 8, but walked a minute then ran slow the next mile and eased back into it and didnt have any other troubles with it - though it is a bit stiff now.

Easy 6 miles tomorrow to bring me pretty close to 60 miles for the week so that is nice (though my friend is going to hit close to 80 this week - having done 11 milers most of the week before the long run today - Wow!!)

Friday, August 27, 2010

Weird route

So today I ran kind of a strange route. We went to the Patriots game last nigth and decided to stay over at a hotel in Milford, MA.

I got up and headed out the door for my run - luckily with my Garmin on. Well, after only a mile and a half, I came to the end of the sidewalk and intersected with two main roads with no sidewalk and no shoulder to run on. So I turned around to head back, trying to decide what do and thinking that my only option was to just run back and forth on this road 3 times to try to hit my 8 miles for today.

As I started up the hill on the way back I passed by an office building that had a pretty big parking lot - Fisher Scientific I think it was, so I scooted in there and ran the perimeter of their parking lot all the way around the building.

Checking my Garmin that had added about a third of a mile to my run. So I did that the rest of the way back to the hotel, doing loops around a car dealership, Target, Best Buy, Staples, Lowes and Sports Authority - each one adding .3-.7 miles to my run. As I came into the parking lot for the hotel, a few zig-zags in the parking lot and I had reached 7 miles.

Close enough to 8 for what I had to work with, and given that I was in Milford, MA - it was already 8:15 - the family was still asleep - and I still had to go to work, I decided to call it quits there.

Turns out we went swimming in the pool for an hour before I left and I didnt get to the office until 12:30 anyway.

Tomorrow is a 16 miler on the marathon course with a friend who is also running Baystate this year. He needs a 3:15 for his qualifying time, and based on his log I think he will have no problems. He is quite a bit faster than I am, and usually does that while pushing his son in a stroller.

Thursday, August 26, 2010

Pats tonight!

Have tickets to the Patriots game tonight - taking the whole family and then going to stay over down there somewhere instead of driving home at midnight. The kids have never been to a game, so we'll see how this goes.

So I got my run in this morning since we have to leave early to get to the game and I have a big meeting this afternoon. Now I just realized that I didnt bring a change of clothes for the game - I am probably going to have to take an early lunch and go home and get a change of clothes and some running clothes for tomorrow. Bad planning on my part.

Easy run this morning - 7 miles, double loop around Horn pond in Woburn. But it was really nice out - not too hot, sunny.

8 miles tomorrow and then my first 16 miler on Saturday (hopefully up in Lowell on the marathon course)

Wednesday, August 25, 2010

Got soaked anyway.

Woke up this morning, tired but ready to go out for my marathon pace run (last one at 8 miles then I move up to 9 miles next week). It was pouring out and windy - almost monsoon-like.

So... I opted for the treadmill, which I havent used in a while. I just didnt feel like getting soaked while running my race, and didnt want to take the chance that my ipod would get wet.

The run started off fine - warmed up for a mile then set the treadmill to 7.8mph for a 7:41 pace. About two miles in, it started - the sweat. Holy crap, I didnt realize how warm and muggy it was in the gym, but after only two miles sweat was dripping down my forehead. By 7 miles in, my shirt and shorts looked like I had just stepped out of the shower. By the time I was done, the treadmill was soaked, my clothes weighed a ton and I think I lost about 3 pounds.

Mentally, today was tough - I dont like running on treadmills and even though I had my music it was just boring. By the end I was ready for it to be done.

A couple easy days and then my first 16 miler on Saturday.

On a side note, ankle felt pretty good today.

Tuesday, August 24, 2010

Ankle is still sketchy

I made a mistake and didnt take my rest day today. Yesterday I was supposed to do 10 miles, but my wife didnt get home until late so I cut it short and only did about 5. Today I was supposed to do 1-2 miles, but instead decided to make up yesterdays miles and did closer to 6.

I realize now that my body (especially my ankle I think) likes that rest day. My ankle is all achy now. I just iced it up and will take some ibuprofen today to keep the swelling down, and hopefully it will be fine for tomorrow's marathon pace run. This week is also my first 16 miler - planning on heading up to the course again for it if I can.

Debating whether taking off a full week would be better for my ankle, but the runner in me is way to worried about losing the mileage and some fitness during a week off. If I am going to do it, I should do it soon though so I still have plenty of time to get more miles in before the marathon.

Saturday, August 21, 2010

Great long run

Headed up to the marathon course today - didnt get lost and ran the 10 mile loop (in the right direction this time). It felt great - averaged just under a 9:00mpm pace and felt strong the entire time. So strong in fact that I threw in 2 extra miles at the end.

Afterwards I stopped at a CVS and got some ice packs to ice my ankles on the way home - just preventative cause I didnt have any pain during the run itself.

8 miles tomorrow nice and easy to round off the week.

Friday, August 20, 2010

Easy but somewhat painful days

So I made a point yesterday to ice my ankle several times, and took ibuprofen every 4-5 hours. Last night I slept with my boot thingee that I had bought for my plantar fascitis earlier this year. Though I woke up this morning and I had apparently taken it off some time during the night.

Ankle felt okay this morning, but I was determined not to try to push it too far. I started off on a 4 mile loop. At 1.75 miles, I felt a twinge of pain in the ankle so I turned around, slowed down and headed back (note that when I say slow down I mean now I am running 10:00mpm pace which is really slow for me). I ran back about a mile and it was feeling better so I decided to just kind of run up the road a half mile or so and turn around. I did this a few times, always staying relatively close to the turn to head back to the gym.

I ended up getting 8 miles in, and my pace had pushed up to around 9:00mpm by the time I was done. But more importantly I didnt have any more twinges of pain. I probably could have finished off the 10 miles I had on the plan for today, but decided not to - with my luck it woudl be that last 2 miles that did me in.

10 miler planned for tomorrow morning - may try to head up to Lowell to run the 10 mile loop on the marathon course (though that is a bit dangerous with my sketchy ankle because if it hurts halfway around, I am 5 miles from my car). More ice and ibuprofen today and I'll probably wear the boot again to bed to isolate the ankle and reduce movement and strain while I sleep.

Thursday, August 19, 2010

Starting to worry...

...about my right ankle - or more to the point I think it is the tendon on top of my foot that connects my ankle to my leg.

Today is very reminiscent of a few weeks ago when I had a great 14 mile run and then the next day my ankle was screwed up. Yesterday I had a great 8 mile marathon pace run, and today my ankle feels screwed up again.

I am sitting here at my desk with an ice pack shoved down my sock. It also didnt help that I didnt sleep much last night, and it probably didnt help that my wife and I were working our butts off the last few days moving furniture, painting and cleaning to move our kids rooms around. Either way, something is wrong - so I only ran a mile today, and am on a regimen of ice and ibuprofen to reduce any swelling (though I dont really see any)

We'll see how it feels tomorrow.

Wednesday, August 18, 2010

Pace run

Good pace run today, but I am finding that the 7:40 pace I need to hold is not one of my gears. I can run a 7:50 pace and hold it, or I can kick it up a notch and run a 7:33ish pace, but I just cant seem to kick it up a half a notch to hit the 7:40 pace evenly.

This can easily be seen by my splits today. I averaged a 7:41 pace today but my miles are staggered (and even within them is staggered). I ran some closer to 7:30 and some closer to 7:48. There were some that came in around 7:40 but that was because I was keeping a closer eye on my watch and when I got halfway through and saw that I was at 7:50 I kicked it up for the second half so that mile would average 7:40ish, which means the second half was at 7:30.

This means I may be counting on the pace group more than I had hoped I would need to, but that is waht they are there for - to help me even out my pace so I am not so sporadic in my pace during the marathon.

Medium-long easy days coming up with a long run of only 10 this weekend, though I may do 12 if I am feeling it on Saturday.

Tuesday, August 17, 2010

Easy run today

Just did a quick 2 miler this morning. I actually ran a little faster than I should have, but I was trying to see what my pace that I used to run easy at would feel like now. I averaged 8:10s and it felt okay, a little harder than I think it should have but I think my body is getting used to running the slower paces. No big deal, unless my body doesnt respond to a faster pace on race day.

After that I went back to the gym and did 2 circuits of the Spartacus workout. It felt really good to do some sort of weight workout again. I really need to try to be consistent on doing this workout.

Marathon pace run tomorrow - 8 miles. I havent decided if I am just going to do the same route as last time or try to mix it up a bit and try a different route. I guess we'll find out in the morning - hopefully it wont be as humid as it is today.

Monday, August 16, 2010

Good running weekend

Did a long run Saturday up in New Hampshire - just under 15 miles. It was nice because I actually had company for the first 10 miles, which I never have. It was kind of slow and easy but felt pretty good.

Sunday I did a little under 6 miles - it was hilly up there no matter which direction I ran. Tried to take it easy to rest up for the week. Later in the day we went canoeing. We got about a quarter mile or so down the river and my wife tells me to jump out and swim back because my daughter wants a kayak. So I do. I am still wiped out today from that - canoeing, swimming, then cranking it up in the kayak trying to catch back up to them, and then canoeing for a few more hours after that. I was just tired this morning and work was going to suck so I cut my run short to get into the office.

Just a mile or so tomorrow, then a marathon pace run on Wednesday.

Thursday, August 12, 2010

I PASSED!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I probably mentioned that last week I took the RRCA "Running Coach Certification" class. Well, the exam is 100 questions - multiple choice. It is open book and they encourage contacting and working with other students to make sure you pass.

So I kept in contact with a woman from my class and when I finished the test (printed out, not online), we compared answers. She had some good ideas on some and we both changed a few answers based on the other person's thoughts.

And it all worked out great - I submitted my test at lunch today and passed - 98%. Though now I really would like to know which two I got wrong. Now to become completely certified I need to take a First Aid/CPR course - they have one in Boston every Sunday, I just need to find time to get there (camping this weekend and next, so maybe the last weekend in August unless we have paid for the new timeshare and then my wife might want to go away).

Anyway - Yay Me!!!!

Easy days

Ran an easy 7 miler. And when I say easy, I mean Eaassyyy. I took it out as slow as I could possibly stand today and held that through the entire run, even when I hit some downhills I tried not to speed up.

I thought yesterday's marathon pace run went great. However, my legs felt tired and my ankles felt a bit achy last night as I lay there watching t.v. So I decided that today would be a super slow, super easy day. It was actually kind of nice to not worry about pace.

Another easy day tomorrrow - how slow and easy depends how I feel. But I do have a 15 miler on Saturday so I want to make sure I am relatively fresh for that.

Wednesday, August 11, 2010

Pace run

Had a pretty good marathon pace run this morning. I was a bit worried because it was pretty hot and gross all night and I had trouble falling asleep. But when I woke up in the morning, the humidity was down and so was the temp a bit. So I didnt have to do the run on the treadmill.

Did an out and back course with 8 miles at marathon pace. My legs were a little stiff towards the end of the run, but all in all not too bad. I was definitely dehydrated and really need to start trying to drink during these pace runs.

A couple easy days and then a 15 mile long run while we are camping up at Jellystone this weekend.

Monday, August 9, 2010

Ugh

Yeah, that just about sums up todays run. I was stupid - it was too hot to even attempt speedwork but I did it anyway. I got through about 3 of the intervals and then stopped them and finished off the 7 miles at an easy pace. In retrospect, I probably should have even cut the run short it was so hot and humid because I really struggled with the heat through those last few miles where there is no shade.

Oh well - live and learn. Tomorrow is a rest day - 1 to 2 miles easy. We'll see about Wednesday. Someone at my office just told me the heat and humidity is supposed to last through most of the week so I might be doing my marathon pace run on a treadmill.

Life gets in the way

Sometimes life just gets in the way. Injuries aside, sometimes you just cant get that run in, or it is more beneficial to not do the run.

Yesterday was one of those days.

This was a busy weekend for me. I was taking the "Running Coach Certification" class held by the RRCA, which was two full days (8am-5pm) on Saturday and Sunday. I also had my monthly poker game on Saturday night.

So Saturday I got my 10 miler in early so I could get to class by 7:45. Then had class and had to rush home to finish setting up for poker. I did kick everyone out early (early being 12:15am) but was just too tired to get up for my 8 miler on Sunday morning.

My alarm went off at 4:30 and I did roll out of bed, but I was just so tired (only about 3.5 hours of sleep) that it honestly just seemed like a better idea physically to get some more rest. So I went back to sleep and got up at 6:30 - did one mile and then showered and went to class for day 2.

So while my mileage really dropped this week (33 miles) I think I made the right decision. I was still tired this morning and didnt try to get up early to run because I would have had to be back by 6:00 so Bonnie could get to work. I just planned on doing the run at lunch, and I feel pretty good right now.

So we'll see how this week goes.

The class, by the way, was great - though many of the concepts they teach go pretty far against how I am training right now using the Hanson training method. But I still plan to stick with it and see how it goes.

Friday, August 6, 2010

Tired Day

I officially declare today "Tired Day".

I woke up this morning exhausted, but still got up for my run. I lazily struggled through 10.5 miles at a nice recovery 9:15 average pace - ran about half of that with the Highlanders which was nice.

Slept through some stretching at the gym and now am nodding off sitting at my desk. Maybe I should just call it a day and head home for a nap.

10 mile long run tomorrow (which subsequently would be shorter than todays Easy run)

Thursday, August 5, 2010

Rest is Good

and so is a nice new pair of running shoes.

Not sure which one helped my ankle more but I did 8 miles this morning (Hill repeats with the Highlanders) and the ankle felt fine. I got a twinge of pain in the other ankle just as I turned into the parking lot at the gym at the end of the run, so I just stopped and walked and dont think it will amount to anything.

Last three days of rest felt good for the legs and joints. But mentally, it is killing me that I missed two hard workouts and am down about 10 miles for the week. I really need to relax and move on.

Currently I am worrying about my runs this weekend. I have my "Running Coach Certification" class this weekend and it starts at 8:00 in Auburndale, MA (wherever that is) but I need to do a 10 miler on Sat. and 8 on Sunday. I am going to have to get up pretty damn early Saturday to get 10 miles in, shower and get to Auburndale.

10 miler tomorrow - probably head over and run with the HIghlanders again if I can for some of it.

Tuesday, August 3, 2010

Somedays the running is great and other days...

So Saturday I had a great run, a really great run - maybe even an awesome run. It was 14 miles on the marathon course and everything felt good - my hamstring, my toe, my legs, my mind was fresh for the entire run.

Then Sunday I went out and about 3 miles into a 5 miler, my ankle starts hurting. Okay, my wife says it's not my ankle, it is that area on the top of your foot where the foot meets the shin, but I call it the ankle.

So yesterday, I decided to swap my days and do my rest day and did just over a mile - hurt towards the end and my foot I noticed was really swollen when I got home. So I iced it.

Today, I opted to do another mile day to rest it. It was a bit stiff but no pain durnig the mile, but now it is worrying me because I can still feel the stiffness and I'm not sure when I can get back to serious running. I will probably do another rest day tomorrow and then try to get back into regular mileage on Thursday.

This will kill my mileage for this week, but better that than letting it fester and turn into something more serious.