ORN: { }
My feet hurt so I am going to take some time off. I've been in denial about it, but the plantar fasciitis in my left foot is not getting any better with all this speedwork and hill workouts. My dear Wifey keeps commenting on my old-man-staggering-around when I rise from my chair or lumber out of bed. If the dog were gimping around like I have been lately, I'd put it out of its misery.
Therefore, I am going to take some time off from running and see how that works. I'll start with a week. Maybe two weeks. Meantime, I will work try stationary bikes, the swimming pool, and other non-weight-bearing exercises in order to keep fit. I'll write updates here from time to time, but since this is a running blog, not a rowing-machine blog, I'll post here even less frequently than usual until I get back on the road.
2009-05-28
2009-05-26
[138] What's the opposite of speedwork?
ORN: Tonight, I ran with the running store group at the Waggner High School track. We did 3x1600s [ugh] with 400 meter recoveries. Did I mention the 85° heat? With the mile warm up, I ran 4.75 miles in 45'14". Our target pace was 5K race pace, which for me is 8'05". Ha. Check this.
Dear Santa Claus, gimme some love over here. In the form of a Forerunner. 305 or 405 -- I'm not picky.
There were so many things wrong with this workout. But I don't want to complain about it. The silver lining is that I ran in 85° weather when I could have easily given it a pass. Also, I'm proud of the effort I gave given that I ran at an awful time of day for me, had not eaten since lunch, and ate fried fish and french fries for lunch. Virtually every variable [except hydration] was stacked against me, but nevertheless I ran. That's my victory for today, and I claim it.
- 8'09" -- not bad
- 8'57" -- not even tempo pace
- 11'10 -- are you f***ing kidding me?
Dear Santa Claus, gimme some love over here. In the form of a Forerunner. 305 or 405 -- I'm not picky.
There were so many things wrong with this workout. But I don't want to complain about it. The silver lining is that I ran in 85° weather when I could have easily given it a pass. Also, I'm proud of the effort I gave given that I ran at an awful time of day for me, had not eaten since lunch, and ate fried fish and french fries for lunch. Virtually every variable [except hydration] was stacked against me, but nevertheless I ran. That's my victory for today, and I claim it.
2009-05-23
[141] Lies and statistics
ORN: Saturday, May 23rd, I ran 11 miles in Brown County State Park in 1:55'54". This is kind of a big deal because I don't usually run consistently when I travel, especially when vacationing. So go me. I kept FIRST's recommended pace for about six miles, but then I just couldn't hack it anymore and did the best I could until I finished. The hills were murder. I mean, they'd go on for 3/4ths of a mile, crest, and then go up for another half mile. Then it would be downhill for 3/4ths of a mile. Wicked.
Should I mention that I did 45 minutes on a stationary bike on the 22nd? Cross training matters and is part of my FIRST plan, so perhaps I should mention it.
I just figured out that after today's 11 miles, I have run 1,901 miles since Summer 2006 when I started my life as a runner. Back then, I would have said that's a lot of miles, but from my current perspective, I see that it could have been so much more. Of course, I had to run those low mileage weeks and months to learn that higher mileages were possible. I had to come to where I am one step at a time. But as I approach 500 miles for 2009, the sudden awareness that I have only run 2,000 miles in three years makes me a little ... what's the word? Melancholy?
Then, as I think more about it, I have run much more than 2,000 miles in my life. I ran a lot in my two years of high school track and in my various misadventures in the military. And there have been false starts in my running, post-military, where the habit just didn't take. As I wonder what could be my lifetime mileage, I realize the question is unknowable. There's too much missing data. I didn't care about running back then, so I failed to take notes.
So because of bad data-gathering practices, I say that my running career started in the Summer of 2006, and I am approaching 2,000 lifetime miles. But know, dear reader, that it is a fiction of convenience.
Should I mention that I did 45 minutes on a stationary bike on the 22nd? Cross training matters and is part of my FIRST plan, so perhaps I should mention it.
I just figured out that after today's 11 miles, I have run 1,901 miles since Summer 2006 when I started my life as a runner. Back then, I would have said that's a lot of miles, but from my current perspective, I see that it could have been so much more. Of course, I had to run those low mileage weeks and months to learn that higher mileages were possible. I had to come to where I am one step at a time. But as I approach 500 miles for 2009, the sudden awareness that I have only run 2,000 miles in three years makes me a little ... what's the word? Melancholy?
Then, as I think more about it, I have run much more than 2,000 miles in my life. I ran a lot in my two years of high school track and in my various misadventures in the military. And there have been false starts in my running, post-military, where the habit just didn't take. As I wonder what could be my lifetime mileage, I realize the question is unknowable. There's too much missing data. I didn't care about running back then, so I failed to take notes.
So because of bad data-gathering practices, I say that my running career started in the Summer of 2006, and I am approaching 2,000 lifetime miles. But know, dear reader, that it is a fiction of convenience.
2009-05-20
[144] Finally, decent weather
ORN: Today, I ran a tempo run, three miles of effort between two miles of easy running. Altogether, this was five miles in 46'35". Not bad. The weather, though on the warm side [76°], was wonderful, and it made for tough going through the speedy part. I sweat profusely and was glad to reach the water fountains in Lannan Park. Until I warmed up, my hamstrings felt tight; I stretched about ten minutes into the run.
Yesterday, I biked to and from work, which is about sixteen miles altogether, and counted that as cross-training. Then, I mowed my backyard. No wonder I am tired. And on top of everything else, I have been having a bit of insomnia. I'm not in a happy place right now.
But everything will be groovy this weekend. We are going on our first camping trip of 2009, assuming nobody gets sick between now and then. Yay!
Yesterday, I biked to and from work, which is about sixteen miles altogether, and counted that as cross-training. Then, I mowed my backyard. No wonder I am tired. And on top of everything else, I have been having a bit of insomnia. I'm not in a happy place right now.
But everything will be groovy this weekend. We are going on our first camping trip of 2009, assuming nobody gets sick between now and then. Yay!
2009-05-18
[146] You ever have one of those days?
ORN: Today, I ran 3x1600 intervals. I've never done such a workout before, and it was hard. The first one took everything I had, yet I was still 15 seconds off-pace*. The second was so bad I had to walk after around 1000-1200 meters. The third one was worse, more than 40 seconds too slow. I walked half or more of the distance of my recoveries. Clearly, this is a workout I am going to have to work my way toward. The splits:
Where was I going with all this? Oh yeah, lactate. I could feel my legs filling up with lactic acid starting 800-1200 meters into the effort. They'd cramp and start aching like you flipped a switch, and after that point, moving them grew progressively harder until I couldn't run any farther. It was discouraging and exhausting. It was one of those rare workouts where I can honestly say I left everything I had on the road.
But I guess it will get better with practice. That's the idea, anyway, right?
* McMillan indicates the first two efforts were more or less within my target pace for the 1600 [8'01" - 8'19"]. But according to the FIRST tables [target = 7'50"], it was fail, fail, fail.
- 8'06" [fail]
- 8'20" [pwn3d!]
- 8'33" [why am I doing this?]
Where was I going with all this? Oh yeah, lactate. I could feel my legs filling up with lactic acid starting 800-1200 meters into the effort. They'd cramp and start aching like you flipped a switch, and after that point, moving them grew progressively harder until I couldn't run any farther. It was discouraging and exhausting. It was one of those rare workouts where I can honestly say I left everything I had on the road.
But I guess it will get better with practice. That's the idea, anyway, right?
* McMillan indicates the first two efforts were more or less within my target pace for the 1600 [8'01" - 8'19"]. But according to the FIRST tables [target = 7'50"], it was fail, fail, fail.
2009-05-16
[148] The race that wasn't
ORN: Today, I ran 10 miles in 1:44'51". I ran a comfortably steady pace up until the last 3 miles or so when I started to get sore. But I plowed through it and kept pace. The weather was schizophrenic. I left the house in overcast weather, ran into some rain, passed through some partial sun, and ended up back in clouds. The constant was the temperature, a balmy 70°.
Of course, attentive readers will wonder where my race report is for the Barren River Classic 5K, which was today. Unfortunately, a culture of streptococcus bacilli decided to take their vacation a day or two before ours in my daughter's throat. And some other, or perhaps the same, bugs have afflicted my beloved wife. So, no camping at Barren River for us, and no race for me. I was disappointed, but I'm more unhappy about my peeps being sick.
So instead, I have been taking care of things here at the ol' Viking mead hall. When everybody was sufficiently medicated and stable, I went for my long run. It was a good one. I needed the break, and I surely needed the long run. My feet needed the abuse.
This week was my first doing the FIRST plan. I did my intervals, my tempo run, my long run, and two cross-training sessions on my bike. [Full disclosure: I probably didn't give a full effort on the bike, but I'm not a gifted biker. I need to get used to it.] Next week, I think I will do 3x1600s on Monday, another 5 mile tempo run Wednesday, and run around 11 miles on Saturday when we [I hope] try to go camping in Brown County, Indiana. I'll squeeze in some cross training as well.
But, as today demonstrated, good plans are meant to be broken.
Of course, attentive readers will wonder where my race report is for the Barren River Classic 5K, which was today. Unfortunately, a culture of streptococcus bacilli decided to take their vacation a day or two before ours in my daughter's throat. And some other, or perhaps the same, bugs have afflicted my beloved wife. So, no camping at Barren River for us, and no race for me. I was disappointed, but I'm more unhappy about my peeps being sick.
So instead, I have been taking care of things here at the ol' Viking mead hall. When everybody was sufficiently medicated and stable, I went for my long run. It was a good one. I needed the break, and I surely needed the long run. My feet needed the abuse.
This week was my first doing the FIRST plan. I did my intervals, my tempo run, my long run, and two cross-training sessions on my bike. [Full disclosure: I probably didn't give a full effort on the bike, but I'm not a gifted biker. I need to get used to it.] Next week, I think I will do 3x1600s on Monday, another 5 mile tempo run Wednesday, and run around 11 miles on Saturday when we [I hope] try to go camping in Brown County, Indiana. I'll squeeze in some cross training as well.
But, as today demonstrated, good plans are meant to be broken.
2009-05-13
[151] How does it feel being a marathoner?
ORN: Today, I did a tempo run -- three miles of comfortably hard effort sandwiched between an easy mile each of warm up and cool down. The whole shootin' match took me 46'32", but what matters is the tempo part. That I managed with an average pace of 8'45", which is right on target according to McMillan. It's closer to my Long Tempo pace according to FIRST. Whatever. I did it, and it's done. I'm just glad the rain held off.
Two and a half weeks on, one of the most common questions I've answered since finishing the marathon has been "How did you feel afterward?" That's a complicated question, but what they really want to know is simple: "how badly did it hurt?" The disappointing answer [to them] is not much , really. I've had mild heel pain [plantar fasciitis] since I started running a few years ago, and during the race, starting around mile 16 or so, my left heel started hurting badly. So badly, I ran the remaining ten miles on the ball of that foot. That's a long way to limp.
Since the race, I have been massaging, stretching, and/or icing that foot several times a day and slathering it with sports creme every other day or so. The pain hasn't been bad enough to keep me from running, but it's been damned tender down there, specifically on a spot on my heel between one and two o'clock, near the instep. And, like the textbook definition of plantar fasciitis, it hurts like a mother when I wake up or after I've been seated for a long time, yet it's fine after walking around for a few minutes. I'll continue to treat it with ice and massage; I'll be glad to see it go.
Apart from that, friends, I feel great. Two weeks on and I still look at that medal on my wall and smile.
Two and a half weeks on, one of the most common questions I've answered since finishing the marathon has been "How did you feel afterward?" That's a complicated question, but what they really want to know is simple: "how badly did it hurt?" The disappointing answer [to them] is not much , really. I've had mild heel pain [plantar fasciitis] since I started running a few years ago, and during the race, starting around mile 16 or so, my left heel started hurting badly. So badly, I ran the remaining ten miles on the ball of that foot. That's a long way to limp.
Since the race, I have been massaging, stretching, and/or icing that foot several times a day and slathering it with sports creme every other day or so. The pain hasn't been bad enough to keep me from running, but it's been damned tender down there, specifically on a spot on my heel between one and two o'clock, near the instep. And, like the textbook definition of plantar fasciitis, it hurts like a mother when I wake up or after I've been seated for a long time, yet it's fine after walking around for a few minutes. I'll continue to treat it with ice and massage; I'll be glad to see it go.
Apart from that, friends, I feel great. Two weeks on and I still look at that medal on my wall and smile.
2009-05-11
[153] FIRST, some 1200s
ORN: Today, I ran 3 x 1200 intervals. I [c|sh]ould have run a fourth. Next time. Technically, I ran 3 x 1287.5 intervals, as I am constrained by my technology. My watch can only be set to track tenths of a mile. I wish I had access to a track near my office. Anyhow, I ran a total of about 5.3 miles altogether. Here is a breakdown of my nice, consistent splits with adjusted times for a proper 1200.
Speaking of firsts, I read the Runners' World book Run Less, Run Faster this weekend and drank deeply of the FIRST Kool Aid. This is how I will do the Summer of Speed™. I will run three workouts per week; all three will be quality runs. Monday, I will run intervals, either 800s or 1200s. Wednesday, I will run a tempo run of usually about 5 miles. I'll increase this distance as the summer wears on. Saturdays will be my long run days. I'll start off doing about 10-13 miles of long, slow distance and work my way back up to a steady state of 15 until formal marathon training starts in late June.
The FIRST program calls for two days of cross training. I'm thinking about doing a stationary bike workout on Tuesdays and an easy run [or another bike workout] on Thursdays. I might bike to work on one or both of those days instead of languishing in my building's fitness center watching other people's soap operas and The Price is Right.
Running just three days will be a change of pace, but I think it will work out exceptionally well for me. I have high hopes. Naturally, I will keep you posted.
- 6'30" [6'03"]
- 6'35" [6'08"]
- 6'32" [6'05"]
Speaking of firsts, I read the Runners' World book Run Less, Run Faster this weekend and drank deeply of the FIRST Kool Aid. This is how I will do the Summer of Speed™. I will run three workouts per week; all three will be quality runs. Monday, I will run intervals, either 800s or 1200s. Wednesday, I will run a tempo run of usually about 5 miles. I'll increase this distance as the summer wears on. Saturdays will be my long run days. I'll start off doing about 10-13 miles of long, slow distance and work my way back up to a steady state of 15 until formal marathon training starts in late June.
The FIRST program calls for two days of cross training. I'm thinking about doing a stationary bike workout on Tuesdays and an easy run [or another bike workout] on Thursdays. I might bike to work on one or both of those days instead of languishing in my building's fitness center watching other people's soap operas and The Price is Right.
Running just three days will be a change of pace, but I think it will work out exceptionally well for me. I have high hopes. Naturally, I will keep you posted.
2009-05-06
[155] Shaving
ORN: This morning, I woke before the family and went to the park to run ten hill repeats. The morning was glorious, but the hill repeats were unpleasant. But I finished them all, and I squeezed out 4.25 miles in 44'17". And I got home before everyone woke up, so I get points for that.
Vanilla over at Half Fast is sponsoring his Shave Your 5K Challenge. I've entered with a stubble time of 25'02", which was a hell of a PR and so the idea of shaving that down will be quite a stretch. But I need it. The Summer of Speed ought to help.
Not a lot to say today. We are going to hit the yard sales, I think, and I have to mow the yard later once the dew dries up.
Vanilla over at Half Fast is sponsoring his Shave Your 5K Challenge. I've entered with a stubble time of 25'02", which was a hell of a PR and so the idea of shaving that down will be quite a stretch. But I need it. The Summer of Speed ought to help.Not a lot to say today. We are going to hit the yard sales, I think, and I have to mow the yard later once the dew dries up.
2009-05-04
[160] Speedwork begins!
ORN: Today, I ran 6x800 intervals with 2 minute recoveries. With the mile to and from the river, I ran more than I planned -- 6.1 miles in about 56 minutes. I don't have access to a track, so I did timed intervals at 8'00"/mile target pace. Here are the "split" distances for each effort [yeah consistency].
Tomorrow, I cross train. Wednesday, I'm doing an easy four miles. Then, on Thursday I think I will do a tempo run.
- .50
- .50
- .49
- .48
- .48
- .49
Tomorrow, I cross train. Wednesday, I'm doing an easy four miles. Then, on Thursday I think I will do a tempo run.
2009-05-03
Time to get back to work
ORN: This morning, I ran five easy miles along a hilly course by my neighborhood. I did it in 50'43", which was a little slower than I wanted to go, but I've had this pain in my left heel since about mile 16 in the marathon last week. I've massaged and medicated and iced. I took it easy this week partly to give it a rest, but it's not wanting to go away. Hope it passes soon.
Someone once wrote that The Kentucky Derby is decadent and depraved, and while that might be an exaggeration, yesterday's race was a pretty mess. The track was a swamp, and some no-name horse came from nowhere to put the pedigreed equine aristocracy in its place. I loved it, except for the minor detail that I bet on Frisian Fire, the horse that came in next to last. Such is my luck with horse racing.
Two weeks until my next race. I plan on getting some quality workouts in between now and then and hopefully score a decent PR in the 5K.
Someone once wrote that The Kentucky Derby is decadent and depraved, and while that might be an exaggeration, yesterday's race was a pretty mess. The track was a swamp, and some no-name horse came from nowhere to put the pedigreed equine aristocracy in its place. I loved it, except for the minor detail that I bet on Frisian Fire, the horse that came in next to last. Such is my luck with horse racing.
Two weeks until my next race. I plan on getting some quality workouts in between now and then and hopefully score a decent PR in the 5K.
2009-05-01
Back in the saddle
ORN: Today, I ran four miles in 40'06", which was fine with me on my first run since the marathon. Everything felt fine except I was low-energy.
Before today, I had not run all week because I was sick. I didn't have the swine flu, but I was coughing my lungs up anyway. After spending a couple days in bed, drinking lots of water and reading comic books, I am back on my feet and ready to go. I'm waiting to get a book from the library on the FIRST system, because I think I am going to base my summer running plan on it. It ought to fit in nicely with my four-day-a-week running, plus encourage me to cross train.
The basic idea of FIRST, as I understand it, is to run have three quality runs per week plus cross training. I see myself easily accomplishing a interval/repeat workout, a tempo run, and a long run every week to meet this goal. I could substitute hill repeats for a speed workout for variety's sake. My fourth run would be an easy run, which I believe, according to the system, counts as a cross-training session. I'd need to do one more cross-training session each week, so maybe I'll dust off my bicycle. We'll see.
Before today, I had not run all week because I was sick. I didn't have the swine flu, but I was coughing my lungs up anyway. After spending a couple days in bed, drinking lots of water and reading comic books, I am back on my feet and ready to go. I'm waiting to get a book from the library on the FIRST system, because I think I am going to base my summer running plan on it. It ought to fit in nicely with my four-day-a-week running, plus encourage me to cross train.
The basic idea of FIRST, as I understand it, is to run have three quality runs per week plus cross training. I see myself easily accomplishing a interval/repeat workout, a tempo run, and a long run every week to meet this goal. I could substitute hill repeats for a speed workout for variety's sake. My fourth run would be an easy run, which I believe, according to the system, counts as a cross-training session. I'd need to do one more cross-training session each week, so maybe I'll dust off my bicycle. We'll see.
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