Tuesday, December 28, 2010

12/28/10 PM Run 7.1 Miles

7.25 Miles
49:20
6:48 avg

Nice run around the park. The plan had been to do a progressive run on Wednesday morning with a few guys, but an early work meeting (7am) changed those plans, so I was able to go a little harder tonight than planned. I wouldn't say I ran "hard" tonight, but definitely pushed it a little.

I ran the first 3 miles at just over 7-minute pace, then timed the next two miles @ the park...6:21, 6:16. Then I just cruised it the last 2.2 miles home in about 15-minutes.

Felt good, especially to get those 2 miles in at the park. Those two miles are on the high end of goal training pace for later in the year. They felt good, and it's good to feel the progression of fitness as I work on getting it back.

The Coming Year

So, the end of year is coming and the start of another. In many ways, 2010 was one of the most challenging years of my short life, but I don't know that I've felt more anticipation and eagerness for an upcoming year as I do for 2011.

I may save more for a later post, but I will say this. I'm going to do everything I can to make my biggest running goal a reality. That's what I love about running...it's not subjective. It's not effected by the opinions of those around you. It's cannot be influenced, unless you allow it, by what someone else says, does, writes, types, thinks or whatever. It's almost solely in the hands of the person doing the running. There are specific steps (pun intended) to take in order to become a better runner. There's workouts, paces to hit, miles to complete and a body to keep healthy. All of that is in your control to a large degree.

There's your mindset, your attitude, your willingness and your desire...all of which you control.

There's your motivation, which you are in charge of determining.

Yes, there is a variable here...something out of the control of man. That's the abilities and skills that God has blessed someone with. Granted, some people may be built for running, while others are most definitely not. But if there is one blessing I'm most thankful for (other than my life and my daughter), it's choice. I have the ability to choose what I do each and every day, from the time I get out of bed, the distance I run, the foods I eat and don't eat, the fluids I drink and don't drink, the people I listen to or don't listen to...everything.

But if someone thinks what I'm doing, or why I'm doing it, is foolish, unrealistic or just plain stupid, that's OK. You know why? Because even if you feel insulted by the fact that I believe I can qualify for the US Olympic Trials, even if you think it's a pipe dream, even if you think I have nowhere near the ability to make it, I can still lace up my shoes, put on my running shorts, put on my Boston cap, strap on my Nike watch, and walk out onto Snover or Scotland Streets and hit put in more miles.

This year has seen some changes, and I believe 2011 will be a year of even greater change in my life in many aspects. But these things will not change, barring serious injury and major time off of running: (1) my love for my daughter and desire to do and be everything for her that a man should do and be, (2) humility in my running (and all aspects of life), knowing that all that I have in my abilities and skills can be taken away in an instant if taken for granted, so I have to remember where it all comes from, and (3) my goal to qualify to toe the line at the US Marathon Olympic Trials.

Monday, December 27, 2010

12/27/10 - PM Easy Run, 7.35 Miles

7.35 Miles
51:08
6:57 avg

Funny that I felt like I took this run so much easier than the prior day...yet only 1-second difference. Ha!

This run saw me feel the most "discomfort" in my Achilles that I've felt in a while, but it wasn't pain for sure. Did some stretching and excercises the last couple of days on it, trying to get myself back into that routine in addition to the running. So, that could have played a role. No weights on it after this run, but will after tomorrow's run.

Sunday, December 26, 2010

12/26/10 PM Easy Run

7.35 Miles
51:07

Great run after a great time for Christmas. Daughter was with me for a week, so that made for a great, great time. So, now that she was back with her mom, I came home and just had plenty of emotion to fuel a good run. The miles went by quickly, despite the cold air. Felt great. I'm still not in the shape I want to be in, but I haven't done the running to get there. It's coming though...I can definitely feel it.

Saturday, December 25, 2010

12/25/10 - PM Easy Run

6.4 Miles
45:00 Minutes

Great Christmas Day run. Took it easy in some cold, cold weather. I waited till later in the day to get it done, going at about noon, but it was still cold. Just like the day before, the wind was easier once I got the final stretch of the run. I ran with it at my back and finished feeling good.

Friday, December 24, 2010

12/24/10 - Easy AM Run - 10.1 Miles

10.1 Miles
1:09:10
37:00 (5.6 miles) out
32:10 (5.5 miles) back

Just a great feeling run. Awesome.

Sunday, December 12, 2010

12/12/10 AM Easy Run - 7.25 Miles

7.25 Miles
51:53

I started out completely unsure about how I'd feel for this run. I started out and was not feeling great for the first mile or so, but by the time I hit the park, I was moving well and felt pretty darn good.

Minor feeling of small twinges in my hamstrings on both sides, but I feel like that might be the product of about 30 miles in 3 days...a 10-mile average that I haven't been anywhere near in a long time.

Ready for a big week of running.

Saturday, December 11, 2010

12/11/10 - Kenyan Way Long Run - 16 Miles

16.1 Miles
1:50:12

I woke up 6-minutes after the start of the run, so I scurried out, got my daily band and hit the route, with the full intention of chasing down the 3-hour group. I skipped two water stops, while stopping at two others, and achieved said goal 9.5 miles into the run. But, I definitely paid the price in the last couple of miles of the run. Nonetheless, a successful run on multiple fronts. Most importantly, just being able to get out there and run pain-free for nearly 2 hours. The best part was not having any major after-effects to the run.

Big-time confidence booster.

Friday, December 10, 2010

12/10/10 - PM Easy Run - 7.35

7.35 Miles
52:10

Awesome run for one reason alone...this was my route. My route that I ran time after time during my 100 mile weeks. I stayed away from it until I felt like I could make the whole route. Good to run it, feel good and complete the route.

I won't say I'm discomfort free, but definitely pain-free. Looking forward to a good long run tomorrow. Still unsure of the mileage. I may just go with 12-13, but may stretch it to 16. We'll see.

Thursday, December 9, 2010

12/9/10 - No Run

Just didn't happen.

Wednesday, December 8, 2010

12/8/10 Lunch time Easy Run - 5.7 Miles

5.7 Miles
40:14

I had gotten out to meet a few folks for a run around the bayou, but they ended up not showing, so I just cruised it on it and had a pretty good run from it all. All systems functioned well, and so far all systems a-go.

Tuesday, December 7, 2010

12/7/10 - PM Easy Run - 5 Miles

5 Miles
34:35

Easy loop of the bayou. Nothing too special, except that I enjoyed running a loop of the bayou again. It's where I did a lot of my early running when I first began to get semi-serious about running, and it's where I will always feel at-home running. Felt good, and no Achilles issues during or after. Progress is good to this point.

Tomorrow, lunch time run and appointment to see how all is looking. Looking forward to both.

Monday, December 6, 2010

12/6/10 - No Run

Wasn't planned that way, but I'm not quite ready for 7-days of running, so I was okay with not running today.

Sunday, December 5, 2010

12/5/10 Easy Run - 6.2 Miles

6.2 Miles
46:08
23:33 out
22:35 back

At the end of a long, tiring weekend, I really didn't feel like running when I got home from dropping off my daughter at her mom's. It was close to 7, and I was just tired, but I got myself out the door for what initially was just going to be 30 slow minutes. But, as the run progressed, things felt better and smoother. I can tell I'm heavy, just by the sound of my feet hitting the ground, but I moved well and felt good. So, I took it all the way to the Tennis Center and back. Happy to negative split the run. Things are feeling better with each passing week.

Saturday, December 4, 2010

12/4/10 Kenyan Way Long Run - 13.8 Miles

13.8 Miles
1:36

Awesome run, although I was reminded repeatedly of just how much fitness has been lost. I'm still out of shape and not able to run like I did before, and every time I forgot that and picked up the pace, my body reminded me shortly after that I could not maintain it. I did it the first time about 3 miles into the run and thought about turning back where the run would have been around 10-miles. At the point I could have turned back, I noticed that EVERYONE took off and went for the extra 4-miles, so doggoneit, I went with them. Actually, I started behind everyone as I was ready to run the other way, but decided last minute to head the same way they were. I fully expected to catch up to them before we made it all the way around Rice U, but boy was I wrong. As a matter of fact, I lost ground to them, only catching up at the water stop. Quite humbling.

I ran back with a new girl who is relatively new to Houston, and she helped push me through the final miles.

Overall, a great run that I feel really happy for having completed. Additionally, no lingering negative effects on the Achilles...I guess we'll know that for sure after my Monday appointment. But it was a good sign when I reffed and coached my daughters soccer game just a couple of hours later that I was able to run up and down the field without giving the Achilles a 2nd thought. Things are definitely looking up.

Friday, December 3, 2010

12/3/10 Easy Run - 6.2 Miles

6.2 Miles
45:05
23:01 out
22:04 back

I knew I needed to get a run in this afternoon, even though it was a day I get my daughter. I had my parents pick her up and got a few miles in, knowing I'll be running long again on Saturday.

Good run to the Tennis Center and back. After a few days of not running, I think I expected the Achilles to feel worse than it did...didn't feel great, but didn't feel bad. Happy with the run and how all felt and functioned.

Thursday, December 2, 2010

12/2/10 - No Run

After not running the last two days, and not getting up this morning to run, I hoped to get home after spending the evening w/my daughter with some steam left in th engine to run, and it just didn't happen.

Looks like a 4-day running week this week. Still I will look to match last Saturday's mileage this Saturday.

Wednesday, December 1, 2010

12/1/10 - No Run

This was NOT planned...ARGH!!!

Tuesday, November 30, 2010

11/30/10 No Run

No run planned, and I executed that plan perfectly. :-)

Monday, November 29, 2010

11/29/10 Kenyan Way Hill Workout

Not sure of the distance... probably just shy of 4 miles.

I jogged over to the cloverleaf and did the workout with the group. 30-minutes of running the inclines on the cloverleaf. I ended up with 20-minutes, as I did 3 full loops, then ran slowly a little more on the way back home.

30-minutes of running
12 hills @ cruising effort

Man...I'm outta shape. :P

Sunday, November 28, 2010

11/28/10 - AM Easy Run, 4.5 Miles

4.5 Miles
31:37
7:05 avg

This run didn't feel as good as Saturday's long run, but was still a good one. Nothing was really in pain, but I could definitely tell that I'd run more the prior day than I had on any one day in the last 2 and a half months. No working out or anything today after my run. Just took Sunday off from that. Will resume all that on Monday.

Saturday, November 27, 2010

11/27/10 Kenyan Way Long Run - 13 Miles

13 Miles
1:31:32
7:02 avg

A 90% pain-free run. I'm heavier, slower, and definitely lower on fitness, but man I felt great throughout this run. Awesome to be out for the entire route on a Saturday morning run w/the group.

I started late, as I didn't get going till 6:20, so I was running by some of the other pace groups all along the way, but I fell back in love w/the training. That time of solitude, that time running long while alone...there's nothing like it. Closing miles, as I ran w/a guy w/a Garmin (Dan) were 6:45, 6:45, 6:37. So, I felt really good about that. All in all, just a good run.

Friday, November 26, 2010

11/22/10-11/26/10 Running Updates

Monday, 11/22 - No Run, ART Therapy

I continue therapy, but it's gone to once every week or every 2-weeks. Just kinda goes with what I can work into the schedule.

Tuesday, 11/23 - Quick Run, 25 minutes, just under 4 miles

This was not my smartest run. I got home with just a little time before having to get to job #2, so I quickly got out for a run. I ran it way faster than I should have, and really didn't do myself any favors by not allowing my Achilles to warm up before getting going. Didn't feel TOO bad, but definitely didn't feel great.

Wednesday, 11/24 - No Run

Out for a couple of beers the night before and just didn't get up early, even though I had a pretty good night's sleep.

Thursday, 11/25 - 34:03, 4.7 Miles

Just a nice, late morning trot out down Memorial, loop of the wooded area and back down Blossom, after an evening of good food (first time eating tacos bought from a taco truck) and good company. Thankful for so many things from the start of the day to the end of the evening.

Friday, 11/26 - 41:06, 6.07 miles; 21:30 out, 19:36 back

I had almost forgotten what it felt like to run "fast". I was coasting really well by the time I got to Memorial Park. I ran down Blossom, then Crestwood over to Memorial, until I got into the park, then to the Tennis Center, the 0-mile marker, then turned and ran back the same way. On the way back, I felt really, really good cookin' along that way. I could tell the fitness is still coming back, as I definitely got tired as I got close to home, but man was it fun moving out like that.

Looking forward to a "long" run tomorrow...maybe 10-12, depending on how I'm feeling. Will definitely take it out slow, but hope to be able to run a strong negative split.

Sunday, November 21, 2010

11/21/10 - AM Easy Run - 4.45 Miles

4.45 Miles
31:18

Just a nice jaunt down Blossom, a loop of the wooded area at the park and back down Blossom. I got a little ahead of myself as I felt great to start out, but the lack of fitness showed itself later in the run. Don't know mile splits, but I'm sure this was not a "negative split" easy run, even for just 4 miles.

Looking to run tomorrow morning for my first 4-day stretch of running running each day since I started back. I will also have therapy tomorrow afternoon, so good possibility of no run on Tuesday morning. If all goes to plan, this would be my first 6-day running week, but 5-days would be acceptable...this week, at least. :-)

Saturday, November 20, 2010

11/20/10 - Kenyan Way "Long Run" - 8.6 Miles

8.6 Miles
1:02:56
31:57 out
31:00 back

I was quite excited to get my first run in from 45-60 minutes. Obviously, I went on the high end of that, but it felt great.

I'm definitely out of shape, as the run back to base saw me twinge a shoulder muscle...not exactly sure how that happened, but about 10-minutes before I was done, it just suddenly felt like a muscle just inside my left shoulder blade wanted to cramp up or something. Was pretty uncomfortable, but I just got through the end of the run and it seemed to go away throughout the day.

Headed to the gym for calf-raises, core, upper-body work and some one-legged squats. All in all wrapped up with about an hour and a half of work. I'll take it.

Friday, November 19, 2010

11/19/10 PM Easy Run - 4.1 Miles

4.1 Miles
30:24

Ran out to Memorial and back. Stopped myself @ 30 minutes just as I got to the base of the walking bridge to go over Memorial. It seems that the longer I go in between runs, the more problems I have...a strange phenomenon. With a run in the morning, I needed to break here.

Weights, core, squats and stretching after.

Wednesday, November 17, 2010

11/17/10 AM Easy Run - 4.45 Miles

4.45 Miles
30:52
6:56 avg

I can only say that I felt like I was flying down Blossom as I ran from the park back home. AWESOME run.

Core, calf raises and one-legged squats after.

Plan is to run tomorrow and Friday. Saturday, I will give a go to 45-minutes to an hour. With each step I run, hope returns, feeling thankful and excited.

I gotta say, I appreciate any and all positive thoughts and prayers that any of my readers out there, and those non-readers that know what I've gone through, have sent my way. I believe whole-heartedly that any healing that has taken place is in part due to those things.

Monday, November 15, 2010

11/15/10 PM Easy Run - 4.4 Miles

4.4 Miles
30:56
4 loops of the Clover Leaf (.95 miles each)
6:58, 6:31, 6:17, 6:03
2:30 there
2:36 back

Good run. All felt good, except over the weekend, after my daughter's soccer practice, we were playing around, and when I was trying to steal the ball from her she stepped up on my left Achilles w/her cleats...UGH! That was painful. So, I felt that, but not the pains/discomfort of the past. I started contemplating my Saturday adventure... going to go for 45-60 minutes on Saturday, after, hopefully, 4 days of running. I've had 2 weeks of 3 days. This week may end up w/5 days...not sure.

No running on Tuesday. Will run again Wednesday.

Sunday, November 14, 2010

11/14 AM Easy Run

4 miles
29:29 Total Run
15:37 out
13:51 back

Run felt ok...not the best, but not the worst either. Legs didn't loosen up till about the last mile of the run.

Core and leg work after. Was at my parents' house, so no gym, so no weighted calf-raises. Will get those on Monday.

Thursday, November 11, 2010

11/11 AM Easy Run & Workout

4.5 Miles
33:34
16:50 - 2.15 Out
16:43 - 2.35 Back

All felt good this morning. Ran down Blossom to the Gazebo @ Memorial on the way out. Ran back down Memorial coming back.

After, calf raises on weights, core, pushups and one-legged running man squats.

Good, good, good morning.

Monday, November 8, 2010

11/8/10 AM Easy Run - 3.8 miles

28:47 total run

I'm cautiously optimistic. All felt good. The only discomfort was what came from running in 50 degree weather and the Achilles taking about a mile or so to loosen up. Beyond that, all felt really, really good. I'm definitely out of shape still, but it's coming along. I feel like I could easily get up to 45 minutes, but I'm in no rush right now. Starting week two on the recovery road is not the time to start pressing anything.

Therapy and weights this afternoon.

Wednesday, November 3, 2010

11/3/10 AM Easy Run and Workout

4.3 Miles
32:56
7:40 avg
out - 17:15
back - 15:40

Ran out with the intention of getting to do core w/KW this morning, but that wasn't happening when I got there, so I just got a little water/Gatorade and headed on back. Called up my doc after and told her "If every run felt this good, I'll be in good shape in no time."

Going to do every other day for a couple of weeks before I go for 4-days, then 5, and hopefully back to full ABILITY to train starting in January.

I headed into the gym after for calf work and core, then some leg exercises and called it a morning.

Tuesday, November 2, 2010

11/2/10 Nothing

I did nothing physically productive today. Just worked, home, worked some more, then sleep. Good life, huh? :P

Monday, November 1, 2010

11/1/10 PM Easy Run & Core w/KW

4 miles
30:30
7:37 avg

Nice and easy run up Blossom and back. I made it a little further today, and made a point to not stop for water at the half-way point...just turn and keep trottin' on through. All felt pretty good till the last couple of minutes of the run. I actually was getting a little tired, and as soon as I felt like my body was tired, I just looked at my watch and I was near 30 minutes, and right near the Blossom/Jackson Hill intersection, so I got there and stopped. Walked on down to base and did core work with the group.

Headed to the weight room after that and did 3 sets of 10 with heavy weights on my calves, taking them slow to stretch it all out before extending again. I probably should have been doing this a long time ago, but can't change that now. Did some one-legged running man squats and called it a night.

PB&J with a glass of milk for dinner, with a couple of Oreos with said milk to finish it off. :-) Gotta love cookies w/milk.

Sunday, October 31, 2010

10/31/10 - Weight Work and Core

Most of my working out is non-weights (pushups, crunches, pullups, lunges, squats, one-legged running man squats). I only used weights for my calves/Achilles work. Felt good...3-sets of 15. Stretched after and called it a day.

Back on the road in the AM. That 3.7 mile out and back is going to be my best friend this week.

Saturday, October 30, 2010

10/30/10 Return to the Road - 3.7 Miles

3.7 miles
30:00
8:06 avg

Just an easy run down Blossom to Crestwood and back. I was really nervous as I wanted the run to feel good, but knew that it may not just from the amount of time off. Felt decent, but boy am I outta shape. The run back was actually just a little slower than the run there. So, for the first run back, I positive split by about 10 seconds. I'll take that for now, though, just to be back on the road.

Thursday, October 28, 2010

The Running Vacation May Be Over

I was going to hold out till November 1, but it may be done sooner than that...Hmmm....

Monday, October 11, 2010

Temporary Blogging Hiatus

The time is right at this time to go on a little "vacation", so to speak, from blogging.

The Achilles injury persists, but I've made some decisions on actions to take and habits to adopt, all the while, I also feel like during this time, I'm going to keep things a little low-profile.

The goal, however, remains the same. I hit a low point last week where I contemplated hanging up the running shoes altogether. It's been a rough time, in the area of running, lately. However, despite the pit I seemed to fall into a week ago, light has shown itself at the end of the tunnel.

Have chatted with a few people on different topics and taken that input and have decided the next course of action. The next 4-weeks will be pretty important.

I may blog a little during the next month, but it won't be necessarily about what I'm doing in any detail, but perhaps will cover running and racing plans going forward, as that is an ever-changing organism right now.

I appreciate my few readers, that yall continue to check-in to see what's happening, and have-no-fear...I will return to blogging. Even more so, I will return to the roads, if all goes well. I try not to say "God-willing", because I once heard a guy say "I don't like it when people say 'God-willing', cause I just tell them 'Yes, God is willing....are you?'" I always liked that mentality. Yep, God is willing. Am I? Guess we'll see.

See yall soon!

Friday, September 24, 2010

9/24/10 PM 7.1 Miles

7.1 Miles
52:45

Ran with Geoff down Blossom to the park for a loop and back. Felt mostly good, but the Achilles was aching for the last mile or so of the run. Leaves me a little less than confident, yet still anxious to run, about my attempt at 17 miles tomorrow.

Thursday, September 23, 2010

9/23/10 No Run

Had every intention of running, but not getting up in the morning, and attending a wake for a close friends mom left no running time by the end of the night. I'm ok with that, though.

Wednesday, September 22, 2010

9/22/10 6.6 Miles & A.R.T. Therapy

6.6 Miles

Easy run that felt crummy for 4 miles, but great for the last 2.

Had a late appt for A.R.T. Was good, and is a very positive thing that Dr. Hernandez is telling me she sees improvement with each visit. Very promising stuff.

Tuesday, September 21, 2010

9/21/10 No Run

I was way sore from my A.R.T. therapy the day before, so I opted out of my Tuesday run. I got up, headed to the little wranglers room, and coming out, my Achilles were just too sore and beat up. I figured it would be a huge exercise in painful frustration.

Monday, September 20, 2010

9/20/10 AM Easy Run, 7.35 Miles

7.35 miles
55:24
7:32 avg pace

I took my run this morning out along my favorite route... my "old" morning route down Memorial, loop the park and back. It felt good to run that route again, as I decided not to do my usual route again till I could do it fully and not worry about stopping before making it home due to pain. Today was that day, and it felt great. After running late in the evening yesterday, it had been only 12 hours since my prior run, and there as a huge difference between how the Achilles' felt from the start. My first 2 miles were both 8-minute miles, in about 16:10-16:20. All moved well after that.

Sunday, September 19, 2010

9/19/10 PM Easy Run, 6.1 Miles

6.1 Miles
42:53
22:10 out
20:43 back

Good run, and probably just what I need the day before another therapy session. Plan is to run tomorrow morning, since I know I won't be running after.

Saturday, September 18, 2010

9/18/10 Kenyan Way Long Run, 14.7 Miles

14.7 Miles
1:44:55
45 Miles for the Week

I had to come up with the mileage and time, both by kind of a guess. I had to MapMyRun.com it to get the mileage, then deal with not starting my watch from base to the first water stop, so missing approximately 15 minutes...if I had to guess. But, great run. The Achilles were bothering me some over the first half, but calmed down for the 2nd half.

Did 2.1 miles early, then ran into the Heights, down the hike & bike path into Downtown, around the Juice Box, then back to base. Headed out for a couple of extra miles to the Rose Garden and back. Good stuff...

Friday, September 17, 2010

9/17/10 AM Easy Run, 5.6 Miles

5.6 Miles
41:08
31 Miles for the Week

Easy run...felt good for the most part, but definitely some soreness after in the Achilles. Did some stretching, and now just biding my time till the Saturday morning long run. Just hoping for a good day out... going for 13-15 miles.

Thursday, September 16, 2010

9/16/10 PM Easy Run - 5.25 Miles

5.25 Miles
40:16
25 Miles for the Week

Nothing too major. Just a loop of the bayou. Good run, and felt great in the "late" night air (ran @ 8:30pm).

Wednesday, September 15, 2010

9/15/10 AM Easy Run, 7 Miles

7.1 Miles
53:17
7:30 avg
20 miles for the week

I can't even describe how good it felt to run the way I ran today. The start of the run was not nearly as uncomfortable as yesterday's run. I made my way up Blossom, down Crestwood to Memorial then into the park for a loop and back the same way. I chatted briefly with a couple of friends, then ran into Bill and Sean at the end of my park loop. Was good to see those guys, but man it was tough to just tell myself to head back home while they were starting their loop. If I'd run with them, that would have put me @ 10 miles for the day. Judging by the fact that the only discomfort I really felt was in the last half mile, it was a VERY good thing that I listened to my good sense and just headed home.

Tuesday, September 14, 2010

9/14/10 AM Easy Run - 6+ Miles

6.1-6.2 Miles
48:11
25:10 out
23:01 back

Good feeling run. After yesterday's therapy session, I was definitely a little sore, so I could not really "press" the issue much at all today. It felt great, though, back out on the roads before the sun came up. The "worst" part of the run, so to speak, was just as I was getting close to the tennis center and my turnaround at the park, I passed by the big group of folks doing a work out heading the opposite direction...Sean, Bill, Luis, JP, Jose, Vaughn, Dan and likely a couple of others. I couldn't help but just think about how much time I've lost, but it's all big picture right now. UGH. Was pretty awesome though...they seemed to be on the tail end of a pretty good workout and were moving out pretty good.

Working tonight, so got a long, long day ahead of me. All good though...all good.

Monday, September 13, 2010

9/13/10 No Run - Therapy

ART Therapy today at Chiro-Health down in Pearland. Great treatment, and no running today.

Will be back on the road in the AM.

Sunday, September 12, 2010

9/12/10 AM Easy Run - Rebuilding Brick By Brick

6.2 Miles
48:10
24:00 out
24:10 back

Pace was not great, nor was it a focus today. I basically shuffled my way through the first mile to get the Achilles loosened up. Starting @ 9 am wasn't the smartest idea, as it was hot and humid the whole way. I was moving pretty well by the time I turned around, and I can safely say the middle 2 miles were the best. The last 2 miles back home were a bit of a struggle, as I felt the edge of my fitness. Was a rough run, but a good wrap up to the weekend.
4.5 on Friday
11.5 on Saturday
6.2 on Sunday
32.2 miles for the weekend. I'll take it.

Saturday, September 11, 2010

9/11/10 Kenyan Way Long Run

11.5 Miles
1:18:43

Great feeling run this morning. First couple of miles saw a tight Achilles. I stopped at the first water stop and stretched a little extra time, letting the group get away from me. Once I got going, though, ran well, mostly pain free, but not 100% free of discomfort. It's still not the way I want it to be, but man did it feel good. I'm feeling the loss of fitness from all the time off...even biking the last 3 weeks didn't get it back. But the mileage on the road was great. Longest run in a while.

Friday, September 10, 2010

9/10/10 AM Easy Run - 4.6 Miles

4.6 Miles
33:54
7:22 avg

I know my first mile was around an 8-minute mile, then a brief stop and chat when I got into the park all made for a good run. What I'm finding is that if I go for a mile or two, stop, stretch, and let things "catch up" so to speak, the Achilles is much less of a problem when I get going again. All in all a good feeling run, and leaves much promise for tomorrow's "long run".

Thursday, September 9, 2010

9/9/10 No Run, Making Sure I'm 100%

I didn't want to run tonight after dropping off my little one just for the sake of running. With my Achilles still on the mend, and still feeling a little residual garbage in the nasal and throat passages, I'll wait till the morning. Planning to get after it in the morning for at least 30 minutes...45 if I'm feeling REALLY adventurous. That would be awesome if I can put together 45 minutes tomorrow, 10 miles on Saturday and another hour on Sunday. Would lend a lot to confidence building as I continue down the injury recovery trail. We'll see how it all plays out.

Wednesday, September 8, 2010

9/8/10 No Run

Recovering from being sick. Will resume tomorrow, provided things have worked their way out as it appears.

Tuesday, September 7, 2010

9/7/10 AM Easy Run

35:10
18:22 out
16:48 back
A little over 4-miles

Ran down Blossom, left @ Crestwood, right on Memorial to the water fountain at the gazebo and back. Was tough sledding for the first half mile and for the last half mile. The Achilles were done, for sure. Glad I got it done, though. Good feeling, overall to be out and about in the AM.

Feeling the potential beginnings of a summer cold or something. Feel pretty miserable, in all honesty. Plan was for another 30-minutes this afternoon, but not sure that's going to happen.

Monday, September 6, 2010

9/6/10 AM Bike and Run

28 minutes on the bike
30 minutes running

Intended this to be another "reverse duathalon" day, but the rains came, and the core/upper body work after the run intense enough, that I just stayed off the bike, and feel quite okay with that. Did another good bit of jump rope today...not 10-minutes like yesterday, but maybe 6-7 minutes total. Was good. I'm seeing the value of doing that pretty instantly.

Achilles didn't feel good at all during my run today, but I'd say I ran the first 2 miles over 7:30, and the last 2 around 7:15-7:20-ish pace. Not too bad.

This week, I may give my legs a bit of a break from the bike and do some "testing", so to speak. Nothing foolish, definitely no speed work, but something light to test some durability. Not only of my Achilles, but of myself.

Sunday, September 5, 2010

9/5/10 AM Bike Ride

42:00 minutes on the bike

I had planned to bike then run, but I went at it pretty heavy while riding, leaving the legs quite heavy, and the Achilles less than ready for any running. I started out for about a minute, then realized it would have been an exercise in futility and frustration.

So I did a hard bit of core and upper body work, followed by roughly 10-minutes of jump rope. Great workout to supplement the lack of running today.

Saturday, September 4, 2010

9/4/10 Kenyan Way Long Run and Bike

1:01 Total Run time
45:00 Bike Time

With how my Achilles didn't feel good yesterday, I was really nervous, but excited at the same time, to run this morning. Started the run w/the group, then kinda stretched it out and ran ahead after about 2-miles. Felt really good the entire way. I was NOT by any stretch discomfort-free, but I could definitely run this run smoothly. My lack of fitness showed up late in the run, as I could feel it took effort to maintain the increased pace I was running for the last couple of miles, but it felt wonderful. Got back, hopped on the bike and hit the road. Great, great feeling run and ride.

Friday, September 3, 2010

9/3/10 - PM Bike and Run

1:10 on the bike
28:30 running

I was setting myself to commit to well over an hour of work on the bike and running. After getting outta work early, I got myself prepared, then headed down Blossom and over to the Picnic Loop for some moderately high intensity miles. I then took the bike down Memorial across 610, down one of the many Post Oaks to Woodway, then back up Woodway, into and around the Park, then back down Blossom. Followed that up with 4-miles of running.

Tough workout that, honestly, running didn't feel the best. Nonetheless, got plenty of work with a raised heart-rate.

Thursday, September 2, 2010

9/2/10 - PM Bike Ride

50 minutes of biking

Started about 8:15 till just after 9pm. Great ride into downtown, around the Juice Box.

Wednesday, September 1, 2010

9/1/10 - No Running...EPAT

I gave my legs and Achilles a break in terms of running, but instead went for another session of EPAT this morning.

Definite progress in terms of how it felt this time. The therapy was definitely more bearable than last time. The first session, I thought my fingers were going to drive through the cushioning on the table, I was squeezing so hard as the level of pain and discomfort grew. This time, when the EPAT machine hit the injured area, I was able to handle it pretty well, and the pain just wasn't there anywhere near the same degree. Gooooood stuff.

Now, however, I have to worry about the right Achilles. If there is one side that seems to put a damper on a good run, it seems to be the right more than the left. The pains I feel seem different between the left and the right, but the injury seems to be about the same, as Dr. Leist has done some limited work on the right side. I think we'll get the left cleared up first, though, before he focuses on the other side. We'll see!

Tuesday, August 31, 2010

8/31/10 - Run Bike Run

15 minute bike to the park
30 minutes (4-miles) running around park
15 minute bike back home

Monday, August 30, 2010

8/30/10 AM Bike-Run-Bike

15 minute bike (3.25 miles)
30:00 run (4.1 miles)
15 minute bike (3.5 miles)

Nothing too heavy today. Just easy bike over to the park, a loop run, and easy bike back. I hoped to make it back in time to get core work in with Kenyan Way group, but I missed it...will have to do that this afternoon.

Achilles was not all that comfortable today. We'll see how it feels for 30 more minutes this afternoon. This will be my only 2-a-day running-wise....30 minutes and 30 minutes.

I'm definitely outta shape. UGH! Gonna be a long road back, but the sooner I start on it....

Sunday, August 29, 2010

8/29/10 - Reverse Duathalon again

3+ mile bike
7 mile run
7+ mile bike

The plan was to meet Sean and RJ @ 7:30 at the Tennis Center, so I headed out and took the 15 minute ride over to the park.

Did a loop and a mile with Sean and RJ, with the Achilles actually feeling a little less than comfortable the whole time...thinking I'd be done for the day, I just turned back a half mile into the 2nd loop of the park to get 4 miles/30 minutes. Chatted with Gerardo and Bill while I stretched, and decided to add in another loop with Bill. As we started, we ran back into Sean and RJ, so we joined them, and I completed another loop to make 7 miles total.

I biked back home, then rode over to a store to get some Gatorade at a local convenience store, all in the name of more work, yet loosening up the legs. Probably 1:45 total out between the two. Good day of work.

Saturday, August 28, 2010

8/28/10 Kenyan Way run, 6.5-ish Miles

20-minutes cycling
6.5 Miles running...48:30
32-minutes cycling

What I like to call a reverse duathalon. :-)

I wanted to take off with the group for the Saturday run, even though I knew everyone was doing a longer run, was just nice to actually get out the door with the group. First 2 miles were uncomfortable to some degree. At the first water stop, I let the 3-hour group go back by me, stayed and stretched, then ran about a mile and a half with Jace, before turning around and wrapping up the run and jumping back on the bike.

Weather was awesome.

Overall, a great workout today.

Friday, August 27, 2010

8/27/10 - Off Day

No run today.

Not the way it was planned. I was going to get up and ride for 30-45 minutes, then run 30 minutes. Had the alarm set for 5 AM...I awoke at 4 to use the little boys room. Crawled back into bed, and the alarm did indeed go off at 5...I just didn't wake up to it till about 3 minutes before 6 AM. UGH! So, I got ready for work and headed out. Was a bummer, as I was feeling it, sorta, but might have been a good thing. The increased activity this week, along with work, has taken it's toll, and I'm tired.

Thursday, August 26, 2010

8/26/10 - AM Cycling

1-hour of cycling

Rode to the Memorial Park Picnic Loop and did loops. I don't know how fast I really went, but I'm sure I could figure it out...if I really sat down to do it. I'm closer to 15 mph than to 20...maybe somewhere between 16-17 mph. The main goal is to ride hard for the 30 minutes at the park.

Planned an evening run, but it just didn't work out like I'd hoped. Instead, I vegged, then showered and crashed...I was wiped out.

Wednesday, August 25, 2010

8/25/10 Easy Running and Biking

30 minutes of running around the Bayou
30 minutes of cycling around the Bayou

Nothing too much to report except that it felt awesome.

Tuesday, August 24, 2010

8/24/10 AM Bike Ride - 1:07

14+ miles
1:07

Rode easy over to the Picnic Loop @ Memorial and did my best to "hammer" out some loops out there. I ended up making (I think) 8 circuits of the 1.15 mile loop, totaling around 9.2 miles in about 32 minutes, then cruised on back home. I would love to be able to get a run in this evening, but work calls in the evening, so that won't happen. But, it was a good test of how it would feel to get on the bike. That's two days in a row of cycling, as I did about 8 miles of cycling on Sunday with a couple of friends.

Monday, August 23, 2010

8/23/10 - Easy 4 Miles

4 Miles
30:30
15:36 out
14:53 back

Just an easy run to the Crestwood water fountain, followed by a chat w/Coach. Never fails that talking for a bit re-fires confidence when it's needed the most.

Sunday, August 22, 2010

8/22/10 Easy Run

2 miles
14:04

I only ran a little because I spent a good amount of time in the gym today. I didn't do anything with heavy weights... just stuff I could do high reps with. After that, I stepped out and ran a little...a little discomfort to begin with, but nothing too bad. I stopped more cause it was 100 degrees, 3PM and I had already done some leg work.

Saturday, August 21, 2010

8/21/10 Easy Run

4 miles
34:00

This was the first time I'd run in the morning like this in a long time, and boy did my Achilleses tell me that was the case. WHEW! I made it down the 2-mile water stop in 17:30...yes, folks, that's 8:45/mi. But, yeah buddy... I negative split the run, making it back in 16:30.

So, the run was good on the 2nd half. After stopping and talking with Sean at the water station, I started back, and the legs were feeling a little better, but I certainly didn't want to force the issue, so to speak. It was the first run after EPAT on Thursday...so, I expected to not feel great. All in all, though, a good day.

Friday, August 20, 2010

8/20/10 - No Run

Instructed by Doc to not run till Saturday.

Thursday, August 19, 2010

8/19/10 EPAT

No Running...EPAT. Painful. But, seems worthwhile and worth it.

Wednesday, August 18, 2010

8/18/10 - Easy Run

2 Miles
14:32
7:35, 6:57

If one good thing came out of this run, it's the reminder of how easy it is on my body to do 7-minute pace. I'm definitely out of shape, though, and have put on a el-bee (lb) or two. I'm not the most disciplined eater in the world, so I've decided to cut out fast foods and sodas for the most part. I'm not quite going to the extreme I did last year about this time, where I went "sugarless" for 3 weeks, and lost 7-8 lbs in that time. Although, with the reduced running load, I may need to move to that. Right now, I just need to keep things under control while I heal and go through therapy.

Tuesday, August 17, 2010

8/17/10 - Thoughts on Therapy Future

After yesterday's run, I thought more about something I'd been considering, but had to decide whether I could afford to do it. Currently, I'm doing a form of therapy that seems to be helping called Active Release Therapy...ART for short. It's a certified method of manipulating with hands and other tools the soft tissue that seems to be damaged. It seems like it's geared towards areas where scar tissue has developed. Just like a scar on top of the skin, the scab tends to tighten up the skin around it, then when the scab is removed, you generally find that the skin underneath it has healed and it goes back to normal, leaving perhaps a little scar that really only indicates where the "injury" occurred.

I've sorta pictured that to be the same case with my Achilles. I injured it 5 or 6 years ago, which caused immediate damage to which my body quickly went to work at repairing. It did, but the scar tissue, or scab remains. Now, in breaking it up with the tools Dr. Leist has been using, it's slowly but surely gaining flexibility as the scab is removed.

The portion I'm considering now is EPAT, which I'm not sure what it all stands for, but is essentially electroshock therapy to the affected area. I know Coach has used this to a degree, and it does work faster...it's just a little more expensive, which is where the dilemma comes in. The number of treatments is fewer, but it's more per visit. In the spirit of healing, however, I have decided to give it a go.

Dr. Leist has really shown he knows what he's doing and is talking about, so I'm ready, but nervous. The nervousness, I think, comes from the unknown discomfort that will come from it. It also seems to be from the idea that...wow...it won't be long, if all goes well, till I'm ready to ramp back up again. In looking over my Coach's blog, I see he did 21 miles over the weekend, and man am I ready to get back there. But after going essentially from late March through early June of pounding the miles, and now going all of June and July, and at least all of August being WAY down on mileage, I find myself nervous because 100-mile weeks are no longer "uncharted territory." I've been there and know what it feels like. I'm ready, but anxious.

So, my first EPAT session is Thursday...it will be the electoshock, as well as ART, followed by the exercises and stretches, then I'm done. Once-a-week for a few weeks, and ideally, I'm done with that and ready to go again. By early/mid-September, the mileage could start piling back on. Just the thought of getting back into the swing of things makes my heart jump a little as I type that out. I can't help but smile and just be ready to hammer it out again... a little smarter...a little wiser...yet exponentially more determined. I've started to see the beginnings of what my body can handle and how to strengthen so it can handle that and more. Am I ready for it?

You bet I am.

Monday, August 16, 2010

8/16/10 - Easy Run

I got out and just did 25 minutes of running including 2 1/4 loops of the Cloverleaf. Chatted with Coach a bit, finished up my run and called it a night.

Sunday, August 15, 2010

Saturday, August 14, 2010

8/14/10 - No REAL Run

Just outside running around w/my nephew and brother. Felt good, but definitely needed some stretching after.

Thursday, August 12, 2010

8/12/10 - Easy 30 minute run

15:02 out
15:01 back

Ran along bayou down to just near the skate park. I did my stretching and exercises there and headed back. Nothing too intense and nothing too painful.

Wednesday, August 11, 2010

Tuesday, August 10, 2010

8/10/10 - ART

Went for my 2nd treatment on Tuesday. Man, I tell ya, that therapy can get a little painful, but I know it's a good thing, and I know it's going to work. No pain, no gain, right?

No running...just therapy.

Monday, August 9, 2010

8/9/10 - Easy Run...maybe overdid it Today

42:53 out and back
21:13 out
21:40 back

After several days of 3-4 miles of running, it was foolish of me to go about 6, even if at an easy pace. Headed up Blossom, down Crestwood to Memorial, then when I hit the park, the mile to the Tennis Center for water and stretching, then back along the same route.

Maybe I was trying to run too fast back. Perhaps, my desire to negative split the run got the better of me, but on the run back home, I definitely had to slow up down Blossom. The discomfort was there... was nearing the pain threshold. If I was running a longer run, it was enough that I'd have cut the run short. But, knowing I was nearing home and only had about a mile or so to go, I just toughed it out at a slower pace.

I tried not to be too disheartened by that, as I'd had several good running days here. Also, therapy on Tuesday afternoon. So, I'm trying to remain optimistic...especially when you put things in a particular perspective...like below...

Sunday, August 8, 2010

8/8/10 - Easy Running...feeling a little better each day

I ran about 20 minutes with my brother today, as he is working himself back into running shape after some knee problems late last year and early this year. After finishing that up, at maybe 12-minute pace, I headed out for 10-minutes out and back. It actually turned out to be 10-minutes out and 9:28 back. Did my exercises and stretches right after the run. We ran at about 11 am, which made for some rough conditions, but felt good.

We'll see when I meet with the Doc on Tuesday if the Achilles has gotten worse or if it shows some improvement. It's been a week since that first treatment, so I'm not expecting there to be much change in what he sees, but there is definitely a change in what I'm feeling.

Saturday, August 7, 2010

8/7/10 - Easy Out and Back Run

13:07 out
12:28 back

From my brother's place, just ran out to a corner where I stopped and stretched on the curb. Then headed back and felt pretty darn good. Nowhere near 100%, but the stretches and exercises and use of the foam roller really felt good.

Friday, August 6, 2010

Thursday, August 5, 2010

8/5/10 - Another easy Run...3.8 miles

Down to Crestwood water fountain and back.
Out - 13:49
Back - 13:14
Total - 27:03

I felt like changing up my normal scenery a little, so rather than running on the undulating road that is Memorial to get to the park, I just headed up to Blossom to Crestwood, left to the water fountain at the corner of Crestwood and Memorial, then back the same route. It's about 1.85 miles to go that way, so roughly 3.8 miles.

The Achilles was definitely on it's better behavior today compared to what it had been over the last few weeks. I felt good heading down there and back. Still using Saturday as my reference point, it was good to get the whole run without this increasing pain that gets to a point where I have to stop. All in all, a good run.

I'll follow this up with a run on Saturday, Sunday and Monday before my next appointment. I'll be in Dallas Saturday all day and Sunday, so I need to be very disciplined to get my exercises done there.

Brick by brick, my friends. Brick by brick...

Tuesday, August 3, 2010

8/3/10 - Easy 3 Miles...easing back in...

3 Miles
20:55
7:20, 6:47, 6:47

On Monday, I got some recommendations and called up the MultiSport Health Center and got a 3:30 appt. All the nerves I felt were unfounded, as Dr. Leist came in, talked with me, asked me questions about the pain, when, where, how, etc. He took a look at my Achilles, did some "tests" to test strength, balance, flexibility and made his assessment. Long and short, it's going to require some Active Release Therapy (ART), exercises on my part, and (my favorite part) to keep running.

After therapy and stretching, he told me to run 2-3 miles, especially since that was the pain threshold it seemed my last time out running, a couple of times between visits. My next appt was scheduled for Friday, but I had to move it to the following week on Tuesday @ 3:30.

So, I got out this afternoon in the blazing heat for 3 easy miles. So that I didn't strand myself if the pain set in while out on the run, I opted against an out and back route, and just did the 1-mile loop right outside my place. I focused on, as odd as this sounds, regardless of discomfort, maintaining my stride as close to normal as possible. Didn't want to change footstrike, stride length, arm motion, etc. I wanted to run as normal as possible, so that if there was great discomfort or pain, I'd be able to accurately report back.

All in all, the discomfort was present, but not unbearable. I tried to put it in terms of my 2-a-days... would I be able to run 7-8-miles like this? The answer was definitely yes. It wouldn't have been fun to run feeling that way, but compared to Saturday, it was a pure delight to get 3-miles without it increasing into full-fledged PAIN.

I got in some stretching before having to head out the door for a long night at J # 2, where I was on my feet all day and fortunately felt no after-effects.

I know this is only one run, and I've only had one therapy session, but boy does this make the outlook seem just a little brighter. I can tell you that my habits, my attitude towards my running and towards the trials have all taken a hit. I'm having trouble getting my body back into the routine of being up early to do things...even though I'm not doing what I was before (running), I need to at least maintain the habit.

My mission this week is to get my body back into that routine. It won't be long till I'm able to get back to 2-a-day running, even if it's not 15-17-miles/day, but when I am cleared to start ramping up mileage, I'm going to start with 4 and 4, 5 and 5, 6 and 6 and so on until I'm back up to 8 and 8 regularly. To do that, though, my sleeping and other actions need to be in line with it.

Here's to hoping....

Monday, August 2, 2010

8/2/10 - Visit to MultiSport Health Center

First Doc visit this afternoon, and he started Active Release Treatment. The treatment was pretty easy to handle most of the way through... but, as expected, there were parts of pretty good discomfort/pain. Nothing I can't handle though... at least, I say that now. :-)

Stretching and exercises after, and the recommendation that this week to run only 2-3 times, but after, the running can resume.

Hope? You better believe it. I see a light at the end of this tunnel of Achilles pain... I feel pretty certain, after today's visit, that it's not a train....

Sunday, August 1, 2010

Tough Week Behind...Big Week Ahead

So, I haven't actually made an appointment, but this week will definitely see either a Dr visit, or at the very least, getting a Doc appt scheduled. Another tough week of training "climaxed", so to speak on Saturday when I actually looked forward to the idea of attempting a run over an hour...something I hadn't been able to do in a week and a half. As Friday came, the decision I made for Saturday was to a do a mini-tri. I started out for about 250-300m in the pool (took me a long time, as I'm not a strong swimmer in the least, and stopping at the end of each swim across my apt pool). I followed that with a quick change in the fitness center and hopping on a stationary bike for 30 minutes, with 5 minutes thrown in there of a decent intensity. Finally, again, a quick change and heading out for 45 minutes of running. The idea was that a little loosening of the legs and Achilles, while not really straining it might do me some good on the run. I knew I wouldn't be able to run long, but wanted the 1:30+ of actual work.

When the running got going, though, it drove home the final nail in the decision to make some changes on my plans. I could only make it about 2 miles before having to stop, stretch and let the pain subside, before going again for another 2 miles and repeating the process. I only made a 6.5 mile run in those 45 minutes. As I described to my parents, it's frustrating that I couldn't even get to the point of being tired on my run.

So, changes to make....over the last few weeks, I've put a lot of pressure on myself to get healthy so I could get on to a sustainable training schedule in preparation for Twin Cities. Now, facing 9 weeks to race day, I realized that it was all but over for this race. As I completed the run, I walked inside, did some stretching again, and pretty much admitted to myself that Twin Cities is not going to happen. I will be scheduling an appointment with a doctor to take a look at the Achilles this week.

Keeping in mind that the goal remains the same, in order to get the volume back, I need to heal. And in order to heal fully, I need some professional input and some time off. We'll see what happens after the visit...

Monday, July 26, 2010

Concluding a tough week of Running

Last week was a combo type of feeling... on the one hand, I was on vacation, had my daughter, and just felt great about that.

On the other hand, I had a pretty crummy running week.

After a successful Saturday long run, Sunday was decent and Monday was good, but hot, as I ran late morning.

Tuesday, did a progressive run with Sean, Luis, Bill and RJ. I went in highly nervous, as not having done a workout in a long while, and not being sure how all things Achilles would hold up. During the workout was good, and even during cool down. I made it half way through the 5:30/5:25 mile, and had to throw in the towel. With cool down, got 9 miles in for the day.

I struggled the rest of the week, as the Achilles was just beaten up, I guess. In talking with Sean, there are some things I need to do differently, as what I have been doing just hasn't been doing the trick. So, with that, I started this week.

6.5 miles this AM...felt decent, but not great. Still, it was a start. Looking forward to a few more miles this evening, in the heat and humidity again. Time to start trimming down as well. I got all the way down to about 147-148 lbs...the lightest I'd been since probably Jr High or early HS. Now, I'm back up to 155. Those 7-8 lbs lighter would definitely lighten the load on the Achilles. Gotta be more careful and more conscious of what I'm putting in my body, as well as the volume I'm putting in.

Alright...back to work...

Saturday, July 17, 2010

Visitors

So, in looking at my stat counter, I noticed that I get about 20 or somewhere there-abouts visits to my blog/day. The best part is that the visits come from so many different areas of the country. I know that a few/couple probably started coming to my blog through my postings on a couple of Runners World forum discussions...others through other blogs. Others are folks I've known for a while and have followed my blog(s) in the past.

I'd love to hear from some of you, though...either in feedback on my blog, or just send me an email (email addy is in my profile). If we've never met and you just read my blog, that would be cool to hear from you. If you're someone I know, and maybe I just don't know that you read my blog (scary...ha ha ha), drop me a line. If you fall somewhere in between and visit from time to time, shoot me a message or leave a comment. I like to know that folks are out there, and better yet, what you feel like you get from reading my posts. I'm sure to some degree, it's curiousity on what someone else is doing. Maybe you read and think "That guy's delusional." Maybe you read and think "Woo hoo...he's healthy again. I hope he really DOES make the Olympic Trials."

Whatever the case, would be cool to hear from some of yall. I plan to post more often on some of the stuff that goes along with my training, in addition to just posting about my running. It won't be much, as I'm not all that knowledgeable or well-educated on how our bodies fully function, how diets work, etc. But I do have thoughts from time to time that may be worth sharing, or at least starting a discussion. Like I said...it's not that much, and it's not all that often.

Okay...enough of that...back to work for me.

7/17/10 Kenyan Way Long Run, 15.15 Miles

15.15 Miles
1:42:54
6:47 avg
Miles this week - 65

I woke up a little late so missed departing with the group this morning, but that turned out to be a VERY good thing. There's a good chance that had that happened, I might have called it a day early. The first 3-3.5 miles were absolutely miserable. Nothing felt right, and it was very discouraging. I was glad to be running by myself here, knowing I'd have either been trying to run faster than I should have, or I'd have been bitchin' and moanin' the whole time, making it all worse. The change, though, seemed pretty sudden. In just a matter of a couple of minutes, the pain began to subside, and I was moving really well. Stopped at a water stop and chatted briefly w/Sean, then was on my way. The rest of the way, I felt awesome. Without a Garmin, I don't know the difference between the pace I started and the pace I ran from mile 4 on, but the difference had to be pretty significant.

I completed the first part of the route back to base, a little over 7.5 and thought about just getting the extra 2.5 in and then finishing off the mileage later that day, but with how good everything seemed to feel, I was lured by the desire to get my longest run in a month and a half (5/29-19.1 miles). It was an AWESOME feeling to get going and to feel how well everything moved heading down Blossom for a loop of the park. I know this is a lot to write about a run, but man it was just such a great feeling to get this all done and feel good about how it went.

If all goes well, next week, I'm shooting for a "full training" week. That means consistent two-a-days and throw in a couple of moderate workouts, ending with another long run next Saturday. We'll see how that all goes.

Friday, July 16, 2010

7/16/10 PM Easy Run, 7.1 Miles, 14.5 Miles for the Day

7.1 Miles
49:25
6:57 avg

Ran most of this run w/Geoff, as we met along Blossom and headed to and around the park. Felt pretty darn good for this run. No Achilles issues to be too concerned with today. Great stuff.

7/16/10 AM Easy Run, 7.35 Miles

7.35 Miles
53:28
7:16 avg

Just an easy loop from house to and around the park and back. This was a strange run...I didn't run on Thursday, as I should have done in the morning. Time just didn't work out for it, BUT I did make it to the store to get my new Pearl Izumi SyncroFuel trainers, so this morning was the maiden voyage. They performed well, and I feel good about the purchase.

The Achilles, however, did not respond well to 36 hours of no running, from Wednesday afternoon's 7 miles through this morning. They were both stiff when I got out of bed, all the way through getting out the door. That concerned me, and was rough for the run to the park. I was running pretty gingerly until I got about half a mile into the park. FINALLY, they both were loosening up and I was able to move a bit more fluid. I saw Coach Wade twice as I made my way along the path at Memorial. The final 2-miles were the easiest.

First 2 miles - 15:26 (7:43)
3 miles @ the park - 21:48 (7:16)
Final 2 miles - 14:03 (7:01)

Wednesday, July 14, 2010

7/14/10 PM Easy Run - 6 Miles

6 Miles out and back
43:19
21:43 out
21:35 back

The run went just about the way I wanted it to. After kinda pushing it earlier and in some pretty rough heat, I wasn't feeling really good about how well I'd rehydrated, although I wasn't feeling bad at all. So, I just took it out slowly. Chatted briefly with Sean as I hit the road at the start, and was on my way.

The Achilles got a little achy as I made my way back, but after about 3/4 mile of aggravation, the feeling actually subsided as I neared the end of the run. All in all, a good day, hitting 12 miles and not feeling all that much worse for the wear.

7/14/10 - Lunch Run - 6 Miles

6 Miles out and back
20:40 out
20:10 back

With no Garmin, I'm only estimating distances. Ran from home to the 3-mile mark just before getting to the tennis center. Ran 13:48 to the Crestwood water fountain (2-miles), then about 6:52-ish when I turned and headed back.

The run didn't happen on purpose, really. After a late night and not getting in till about midnight, I opted for sleep over running before work. As I headed home to eat for lunch, I had two discussions with folks about running, so when I got home I just headed upstairs and changed quickly and hit the road before I could think twice about it. I just felt the need to Run Like An Animal....yes I'm excited about my upcoming purchase, which should be tomorrow, of my new Pearl Izumi SyncroFuels. They sure felt great in the store and taking a few quick strides up the sidewalk. Guess we'll see how they feel.

Anyway, the run culminated without issue, and I felt pretty good for having run well in pretty rough heat. Great stuff.

Tuesday, July 13, 2010

7/13/10 - PM Easy, Quick Run - 3.5 Miles

Got out to the Cloverleaf for this one. It takes me about 2:30 of easy, easy jogging to get over from my place to the CL. When I get there, I will generally click the lap on my watch just as I go around one light pole and start my CL loops.

I had to be at my 2nd jay oh bee by 6:30, and with construction on Post Oak as I tried to get home, time got cut short. I sorta inadvertently ran a progressive short run here. The CL loop is not quite a mile, as generally I have to run about 10-15 seconds further for a full mile, but I didn't have exact measurements, so I only have my loop times. Completed them in 6:06, 5:46 and 5:24, then headed home. I was pretty wiped at the end of those...again lending to the knowledge that I'm not in great fitness shape, but it was fun to run that way.

Monday, July 12, 2010

7/12/10 PM Easy Run - approx 6.5 miles

6.5 Miles

Got out and went for a repeat of the morning's run. I've since deleted the info from the run, but essentially ran about 45-46 minutes for this run. Stopped when the Achilles pain came in. Starting to think there is a daily mileage threshold present. Hmmm....

Either way, I'm happy with the day's mileage, and looking forward to the remainder of the week.

7/12/10 AM Easy Run

7.35 Miles
53:03

This run felt great... no issues in the Achilles. I'll update some of the last week's stuff later. What I will say though is that Saturday's long run was a good one... stopped after an hour and 20 minutes, though. My fitness is GONE, it seems. But not issues on the Achilles. Good stuff.

I'll be back out on the roads this afternoon, working on getting mileage back up. Also, been working on getting my weight back to where it needs to be. Honestly, part of my problem with my Achilles' might have been tied to a little extra poundage that I was trying to carry all those miles. I definitely need to stay fueled, but I also need to shed a few "lb's" as I start upping the mileage again. The weeks are clicking away as Twin Cities gets closer, and I'm not changing the goal time right now. When it gets closer, if I'm just not at the fitness level I need to be, then I'll get with Coach Wade and re-evaluate.

Tuesday, July 6, 2010

7/6/10 PM Easy Run, 7.35 Miles, 12.6 Miles for the Day

7.35 Miles
49:35

A successful run of one of my usual routes from my place, to and around the park and back. Felt great. I was probably...no make that definitely...running faster than I should have for much of the run, but I just went with what I was feeling. Got to the park and just cruised around...felt great.

After 5 miles, my Achilles began to make its presence known, as I began to ease up on the pace. As I got further down Memorial towards my place, it became more prominent. After crossing Shepherd, I saw Jon Warren down there, as his group did their workout along the bayou. I stopped and chatted with him for about 3-4 minutes. When I got running again, for the final 3/4-mile to my place, the Achilles pain was pretty much gone, as I cruised on into my place. He did invite me to join them any Tuesday to do the workout. Looked like an awesome course they had set up as they ran along the bayou. I just may do that in a couple of weeks, as my leg gets stronger and more "reliable", so to speak.

Overall, great day of running. I won't jump to conclusions and say "I'm back." That's evident by the pain I felt that got up to probably a 7-8 on the pain meter for about a mile and a half. But I'm encouraged by the way it subsided after a brief break. I liked that a lot. Both the left and right got a dose of ice as I watched some TV and ate my dinner. Going to get after it again in the morning and afternoon tomorrow.

7/6/10 - AM Easy Run, 5.25 Miles

5.25 Miles
36:55

Not much to say except... pain free. Loved it. Let's see what happens in the PM.

Monday, July 5, 2010

7/5/10 - 6.2 Mile Easy Run

6.2 Miles
45:30

Easy run... legs didn't feel too bad, but there just felt like there was no push off, no "explosion" in my steps during the 2nd half of the run. Felt like if I was in a race, it would have taken forever to pickup the pace. If I had to stop for a car or something, I couldn't just get back on pace right away...had to slowly pick it up.

Overall, however, happy with the run that I was able to get in 6 miles with "minimal" discomfort.

Sunday, July 4, 2010

7/4/10 - Easy Run, Approx 5.5 miles

5.5 Miles
39:00

I had to pull up about a mile short of the desired run distance here, but for 90% of the run, felt really good. As soon as the Achilles pain became too much, I stopped. The battle is not yet to be fought. Right now, it's taking care of the injury and working on fitness.

Saturday, July 3, 2010

7/3/10 Kenyan Way "Long" Run, Approx 9 Miles

1-hour run

Did a portion of the route with the Kenyan Way, in to downtown, around Minute Maid Park and back to base. Added 1-mile loop and called it a day. Might have been the best thing, as the Achilles is still not 100%. I had planned on 14-miles, but opted to cut it short while it was feeling good still.

The strange part was that during the first couple of miles, it was aching the whole time until we got to the first water stop, about 2-3 miles in. After that, ran a much faster pace that felt good on the legs, but took its toll on me, fitness-wise. I'm not quite in shape to have run the way I did for a long run, but it was promising as far as my injury goes.

Friday, July 2, 2010

7/2/10 - 4 Miles Easy on Treadmill

30 minutes on the treadmill, during the torrential downpour.

Thursday, July 1, 2010

Wednesday, June 30, 2010

6/30/10 PM Easy Run, 7.25 Miles, 11.85 Miles for the Day

7.25 Miles
51:30

Ran this afternoon with Geoff. I headed down Blossom and we met a little before getting to Crestwood, then looped the park and headed back. I didn't feel any discomfort until the last 2 miles. With about a mile left in the run, I probably could have stopped and not felt bad about anything. I was happy when the pain set in, knowing I'd already made 10-miles for the day. It wasn't too severe, but definitely hampered my ability to push off.

All in all, I feel good about the run. Because the mileage on the road has been going well this week, I called off the aqua jogging for tomorrow morning, opting instead to run again. I think I need to get more and more easy miles on the legs. As I sat and ate dinner, then watched some DVR'd stuff, I rubbed my Achilles. There is a knot/ball on my hurt Achilles that has been there for a while. I've just not given it much attention. The last 3 nights, I've been rubbing it and trying to work it out. All in all, I think it will continue to help. Feeling good about the week so far. We'll see how things go tomorrow morning.

6/30/10 AM Easy Run

4.6 Miles
32:10

This was one of the best feeling runs... not an ounce of pain or discomfort. Barely over 30 minutes, but plenty of time to have felt something, and nothing this time out. Great feeling.

Tuesday, June 29, 2010

6/29/10 Easy Run, 7+ Miles

7.2 miles
50:00

Great feeling run. I'm wondering if my venture into a new trainer might be halted. The Asics DS Trainer may make a come back. Those were my Houston Marathon shoes, and have been the shoes I've worn for the last 3 runs, and they have done me quite well. My next shoe purchase may have to bring that shoe back into circulation, and a couple of weeks later, if possible, add some new Pearl Izumi's. Who knows. Still time to decide that.

Tomorrow, I'm contemplating a morning and evening run. See how that goes. Probably only max out at 10-miles for the day, but the test is to see how the Achilles handles 2-a-day running. Tomorrow's a good time to try it, as I'm meeting my aqua jogging buddy on Thursday morning, then out with my daughter that evening, before she's with me for 4th of July weekend.

Monday, June 28, 2010

6/28/10 - 20 Easy Minutes

20 Minutes Easy

Not much to say here...just a couple of things.

The run was cut short as I was way short on time, but I needed to get out the door for a few.
The best part, every step was pain and discomfort-free. I didn't go far, but man did it feel good.

Tomorrow morning, headed to the Y for some aqua-jogging.

Sunday, June 27, 2010

6/27/10 Easy Run - 6.5 Miles

6.5 Miles
44:30

Just an easy run to the park for a loop and back. The Achilles felt good, but I did get a little more discomfort than I like about 5 miles in, and decided to walk it on in when I hit 6.5 miles. Just what I needed to do today. It's progress though. Back to back days of running over 30 minutes.

Brick by brick, my friends.

Saturday, June 26, 2010

6/26/10 Easy Long Run 7.5 Miles

7.5 Miles
55:30
7:24 avg

So, went back to the current trainers, not my DS Trainers, and the Achilles was a bother the whole run. By the last 2 miles, it was full on pain. Very aggravating. I'm left with a couple of different options at this point. I believe the heel in the DS Trainers is higher than my current trainers. That is probably stressing the Achilles more with the lower heel. So, for the next few days, till I get my new shoes, I'll be wearing the DS.

Overall, the win in this situation wsa that I ran for nearly an hour, which is the longest I've run in 2 weeks. Good for that, and thank God for that too. Each day that I get out, i just hope that I'm doing the right thing, and not hurting my chances more. The idea of losing more time, though, really weighs on me.

Friday, June 25, 2010

It's Just One Run...

I actually find myself a little nervous about the morning's run. I'll be back in my current trainers... the heavier shoes than I've worn for the last two 30-minute runs. They are probably the most "cushioned" left of the shoes I have.

My next two weeks are a little dependent on how tomorrow goes. I know what I have in mind, should all go well. Actually, let me re-phrase that. I don't need a 100% pain-free run tomorrow. I just need it to not get worse as the run goes on, but to get better. If the Achilles is tight to start out, that's fine. I'm fine with being forced to start slowly and ease into it. But I'm looking forward to the loosening up that happens with each passing step.

As of this coming Sunday, there are 14-weeks till the Twin Cities Marathon. That's 2 weeks of full-on taper, leaving me 12-weeks. I'm convinced I need 10-good solid weeks of goal-oriented training. That means I have 2-weeks of a grace period.

Should this run go well, I'll take the next week to get mileage, but no hard workouts. Down to a one-week grace period. So, if the run DOES NOT go well, I have one-more week to get healthy before I believe I start loosing truly valuable training time. This journey to the Trials has been broken down into segments.

First is this segment between now and Twin Cities. I really want a full cycle of training here to get ready for a majorly fast time that takes me into uncharted territory.

After Twin Cities, there are just about 4 full months till the Chevron Houston Marathon. That gives me 3-4 weeks to recover, then another 9-10 weeks to strengthen for Houston. This will be pretty critical, as recovery and race-prep will be short... just under 4 months. If I can actually improve between those two, that will be huge. That is the goal.

After Houston, there are 8 months to Chicago. There is the possibility for another marathon in there... something in the Spring. Or, if I get the training right, I can run one in August if I can find a cooler one up north somewhere, but I haven't looked into that at this point. Then, comes the final stretch for Chicago. I really have every intention of making the final 12-16 weeks to Chicago the most intense that I have put myself through. Do whatever my body can handle, hopefully, having someone to train with and brutalize at the same time, that way we just beat the heck out of each other. Then, spend 3 weeks or so in "recovery" and get ready to lay it down at Chicago.

I have contingency plans, but this is the main one. Will it happen this way? I don't know, but if there is one thing I HAVE learned in my 34 years of life is that life is what happens to you when you're making other plans.

So, we shall see. We all know... it's not in my hands...it's in HIS...

6/24/10 - 30 minute run

Just over 4 miles for this run.
Felt really good... a little discomfort in the first half of the run, but little to none on the 2nd half. It helped take my mind off of it when I started to see lightning....I was runnin' pretty fast after that.

Not sure if I'm going to run today or not. I didn't do it in the morning, so I may not this afternoon, simply to avoid the 12-hour time between runs at this point. I'll save that for after Saturday. If an hour goes well on Saturday, then it will be time to start putting back in the 12-hour recovery time frames between runs and running twice a day.

-------------------------------------------------------

Just another reason I like Pearl Izumi ads. I love this attitude about running... :-)


Wednesday, June 23, 2010

6/23/10 - No Run

One more rest day.

If all goes well the next couple of days, it may be the last one for a while. Took full advantage.

Hoping and praying for good Achilles, and total body health from here on out.

Tuesday, June 22, 2010

6/22/10

30 more minutes on the clover leaf.

Today I put on those DS Trainers, put my heal inserts in, and cautiously headed out the door, out of my complex parking lot, out the gate, and down the road to the clover leaf.

I made my way around there a few times... feeling the Achilles for a little while, then strangely, as the run went on, feeling it less and less. I really focused on form...trying not to let the discomfort, or the FEAR of discomfort, alter my stride. Sean told me yesterday as he saw me looping the clover leaf that my stride didn't look natural, that I was favoring somewhere in it, that it just didn't look good. I'm chalking that up to a few factors that have less to do with actual pain and discomfort, although some discomfort was present. I wouldn't call it pain though.

As I made my way completing the loops and heading back to my place, I felt really, really good. As I ran down my street to my gate, I couldn't help but smile and feel excitement inside.

Not sure that tonight will get a run, but maybe...still up in the air. If I do, again, no more than 30 minutes. Saturday, I'd like to go for an hour or so, depending on how the Achilles responds. I've even gotten a little uncertain as to what shoes to wear.

The DS Trainers were right on the edge of their "life" when I got my next ones, although, as it should be, there were no noticeable signs of the shoes breaking down. The two pair of shoes that have come since, though, both ran longer than they should have. Now, my current pair... definitely heavier than the DS, are coming close to the end of their life, and I have even contemplated that some factors involved with the shoes may be contributing to the decay of my Achilles thus far.

I don't know...I think I may be searching for any answer other than some indication my body can't handle the training... and I refuse to accept that premise. Too much is on the line here.

Pearl Izumi

Just thought I'd take a second to say...

Based on ad campaign, Pearl Izumi is my favorite running shoe company.

Now to get a pair of their shoes to see if I like their footwear as much as I like their advertising.

Monday, June 21, 2010

6/21/10 - 30 minute run, Baby Steps Back to Healthy


30 Minutes on the Cloverleaf
Core w/Kenyan Way

Didn't feel too bad. Not great...but good.

5-Days Down...

So, this is the longest that I've gone w/out running in a while. The Achilles is feeling good, and I'm very much looking forward to Saturday's run... the first run since last Tuesday. I can honestly say I'm not doing all I should be doing, but some of the strengthening exercises are being done, done some stationary biking. More to come tonight.

I've decided that my next trainer will be some sort of Pearl Izumi equivalent to the Asics DS Trainer. In the days that I've taken off, my trainers have been sitting next to my front door, waiting for me. In the meantime, I've been wearing my DS Trainers, two training shoes ago, essentially...maybe 3 trainers ago. Anyway, each time I put them on, they make me feel ready to run. It's weird that a pair of shoes makes me feel that way, but it's evident the moment I put them on my feet. They are the shoes I wore for the Houston Marathon, and wore for a little while after. I switched to more cushioning shoes the last two trainers as I was in a mileage increasing mode. That's been a good thing, but with what's gone on the last 3 weeks, what I feel like I need more than anything is something that is cushioning for my mind and attitude. Dealing with this injury, while coming on the heals of a 5k where I fell apart in mile 3 has done a number on my brain. I need to get my mindset right again. it's getting there, as I'm itching to get out the door for a run.

Tick-tock...tick-tock...

Friday, June 18, 2010

Tick-Tock


3 days down.

8 to go.


Next scheduled run, Saturday 6/26. I want to go NOW.

Thursday, June 17, 2010

6/13 - 6/17 Updates

Well, after the failed attempt at a long run on Saturday the 12th, I took the 13th off, as I had picked up my daughter and two of my nieces, and we were enjoying a little vacation time.

Monday and Tuesday, the 14th and 15th, I attempted some running... 30 minutes on Monday and 45 minutes on Tuesday. The Monday run was good, but Tuesday was on the total other end of the spectrum.

As I walked the last mile home on Tuesday, I decided that I was not running again till Saturday, 6/19. That is 10 full days, and most of an 11th day (will come up about 2 hours short of a full 11 days... I know, way too detailed) of no running. I'm hoping that some exercises and just time off the roads will do my Achilles some good. I've read that stretching the Achilles during this kind of time might actually be doing some additional damage. So, the exercises I'm doing are to stregthen some, but nothing to strain it.

Yesterday, did 30 minutes on the stationary bike. Four different times, I would go hard for a minute, easy for a minute, and alternated back and forth. I'll do more stuff this evening, and just try to keep up the fitness and positive attitude. Right now, it is definitely waning.

Saturday, June 12, 2010

Updates, 6/2-6/12

So, I have not been very diligent in updating lately. Right now, I'm in injury avoidance mode with my Achilles. Here's what's gone on since my last update to get us to where I'm at now.

From last week, I did end up running Wednesday, 6/2 afternoon for a little over an hour with Cole.

Ran Thursday morning about 7.5 miles, and the same on Friday, 6/3 and 6/4.

Raced Saturday, 6/5, the Impact a Hero 5k in Sugar Land. 2nd Overall in 16:01, with splits of 4:59, 5:06, 5:20...not a good finish there. Unfortunately, on the cool down with new friend Diana Hirst, as we chatted about her race and injuries (the lady has 5 kids for crying out loud, and she was upset at only running a 19:06 on her attempt to return from injury), I struggled through 2 miles @ 17:30. The Achilles was absolutely torched.

Easy attempt at a run later that afternoon. Made it about 3.5 miles, and walked a little along the way.

Sunday, 6/6, got out for an attempted 10 mile run, but made it 8 miles, and had to walk essentially from Crestwood and Memorial back to my apartment. Fortunately, a friend saw me walking down Blossom and offered a ride back to my place. After initially declining, I took it, and was glad I did. Was only about a mile, but still was good to be off the feet.

Monday morning, 6/7, I opted for an easy run over hills, to give the Achilles some rest, but only made it 4 miles in about 32 minutes.

That afternoon, I did 5.25 miles and felt pretty good for that.

Tuesday, 6/8, I skipped a morning run and ran that afternoon for 7.5 miles. Felt decent, but Achilles was still an issue.

Same Wednesday, 6/9, morning, as I did a 6.5 out and back to the tennis center. I did the same thing that afternoon, and ran virtually pain free, for 13 miles for the day. I felt very encouraged.

I did some aqua jogging, 90-minutes worth, at the Y on Thursday, 6/10, morning, then foolishly got out for a 7 mile run in the afternoon. I should have done 4 tops. I got 5 miles in, and had to ease up, till I walked essentially the last 1.5 home. The Achilles was just hurtin' too bad.

Friday, 6/11, I took off.

Saturday, 6/12, this morning, I attempted a long run... hoping the day's rest would get me feeling good. I made it about 8 miles in just under an hour. Then out of frustration with it, I hopped on a stationary bike for 20 minutes in my fitness center.

Looks like, essentially, I will be doing almost all non-running work this week, to keep the fitness up, while I lay off the road pounding on the Achilles.

Wednesday, June 2, 2010

Great Post On Nutrition from One of Our Nation's Elite Runners

I know it's updated on the side bar, but I read it today, and man, what a great post with Awesome info.

http://dathanritzenhein.competitor.com/2010/05/29/food-for-thoughtand-training/

6/2/20 AM Easy Run, 9.35 Miles

9.35 Miles
1:07:27
7:13 avg
31 Miles For the Week

Definitely took it easy this morning. Felt a little discouraged by the way the Achilles kinda came apart yesterday afternoon, so I didn't want to push it one bit today. Took it easy around 7:45 pace to the park, looped the park around 7:00-7:10 pace. Did a couple of miles with a friend from Facebook, Kevin Pool, then headed back down the road home. Felt good. Did some good stretching and upper-body work at home. More miles to come this evening. May be running with Cole Dailey this evening, as we've exchanged a couple of messages on Facebook, but we'll see if we can get timing worked out.

Tuesday, June 1, 2010

6/1/10 PM Easy Run, 7.2 Miles, 14.2 Miles for the Day

7.2 Miles
49:28
6:52 avg

Easy run to the park for a loop and back. Not too much fanfare. Got a little discomfort in the Achilles late in the run. I seriously think this is fatigue more than anything, but have not gotten a "professional" opinion on that yet. Either way, overall a good mileage day and I feel good about the workout. Looking forward to racing this weekend. I'm not too keen on the idea of decreasing mileage much this week, as I'd still like to get 85-90 miles this week, so we'll see how that goes. I do want to have good legs for the race. I'll have to sorta make a judgement call as the weekend approaches. On the schedule for the remainder of the week is just easy running. Thursday and Friday both should be one-run days.

6/1/10 AM Workout, 7 Miles

7 Miles
50:13
3 mile w/u @ 21:46 (7:15)
Workout: 3xmile @ goal 5k pace, w/3-min rest
Actual splits
5:03, 5:01, 4:59
1-mile cool down @ 7:23

Got out this morning and ran the warmup w/James. We chatted some on running and such, then he continued on, while I got my flats on. Sean gave me instructions to shoot for my goal 5k pace for this weekend of 5-flat. I didn't have a ton of confidence, although it's not like my legs felt tired, or taxed or anything like that. I focused on being smooth with each one. The first one was very hard, for some reason. The 2nd, I out loud told myself it wasn't about hammering it, it was about being smooth. The 3rd one was fast, but I really tried to say even. I didn't, as I fell off. 1/4-mile 1:12, 1/2-mile 2:28, 3/4-mile 3:44, mile 4:59. didn't really stay even, but was happy to get one of them under 5:00. We'll see if I can put all 3 of those together withOUT the 3-minute rest in between.

Shuffled through a cool down mile, and headed home to get to work. More miles in the evening.

Monday, May 31, 2010

5/31/10 Easy Run, 12 Miles

12 Miles
1:22:26
6:52 avg
41:55 out
40:30 back

Took off for this run, knowing I was doing one run today. Being in Dallas, it's tough with the family and all. We're up late, and eating food that don't necessarily lend themselves to good running. :-) But, got out around 11 am. 90 degrees out and pretty humid, for Dallas. The whole run, off and on, felt some left Achilles issues, but over the last 3 miles, they tempered enough that I felt good about the way the run went. Workout on Tuesday morning.

Sunday, May 30, 2010

5/30/10 - No Run

No run today. Not planned that way, but the result may have been the best thing.

Saturday, May 29, 2010

5/29/10 Kenyan Way Long Run, 19.1 Miles

19.1 Miles
2:12:03
6:54 avg
http://www.mapmyrun.com/route/us/tx/houston/400127528371755217

101 Miles for the Week

Good run out. I definitely need to get a Garmin, as this run was tough, tough, tough...not because of the route, but because of the conditions. Just about 80 degrees, 96% humidity... whew! I took some gels along the way with me, and actually used them. I ran with the group for about 8 miles, then decided I needed to drop the pace a little and get my full work in. Not sure how splits worked out (which is why I need the Garmin soon), but I know that I had a fast middle of the run, and a struggling, slower closing to the run, as the weather really began to take a toll on me.

Friday, May 28, 2010

5/28/10 PM Easy Run 7.35 Miles, 20.6 Miles Total for the Day

7.35 Miles
51:50
7:03 avg

I decided to get another easy run in this afternoon, and probably got a little ambitious in thinking of getting 20 in on back to back days, today and tomorrow. But, I got a hold of Geoff, and we met along Blossom and looped the park and headed back towards my place. Good run, neither of us looking to push the pace, and just cruised, talking training, running, life, etc. Good run, good company, and AWESOME to get a 20+ on a Friday, the day before a 20 mile run is scheduled. :-)

5/28/10 AM Easy Run, 13.3 Miles

13.3 Miles
1:36:04
7:13 avg
75 Miles for the Week

I started out thinking I'd only get in 8-9...maybe 10 miles. Headed out nice and slowly, as I took the first 2 miles in 15:50. I got into the park and did a full loop from the Tennis Center (7:09, 7:09, 7:01). I ran into a fellow KW-er who had just started her run, and was doing 2 loops of the park, so I ran w/her for 5 more miles at the park, then headed on home. That was about 7+ miles, around 51 minutes. I really felt good about taking it easy. Also, having done 13, I can run shorter and easy tonight, then be ready for 20 tomorrow, which hopefully goes well. Right now, all is feeling well with my legs. Didn't think it would go this way at the start of the week, but I'll take it.

Thursday, May 27, 2010

5/27/10 AM Workout, 12 Miles Total (7-mile Tempo)

12 Miles
1:16:43
6:24 avg
Workout
7 Miles @ tempo pace, 5:30
Splits
5:28, 5:33, 5:27, 5:31, 5:33, 5:30, 5:32 - 38:36 (5:31 avg)
3 mile warmup @ 22:20
2 mile cool down @ 15:46

Boy, going into a 3rd try at a workout that was kickin' my butt the last two weeks was a little unnerving, but I was looking forward to it nonetheless. Warmup started out with legs that just didn't seem to feel up to the task. I ran with Dan around the park, and he kept saying "Ah, you'll be alright."

I changed shoes into my racing flats and didn't waste too much time before gettin' after it. First mile felt pretty relaxed, as I targeted hitting over 5:30, but was okay w/5:28. I found it funny that both the miles that go along Memorial where you have the decline then the incline both came out to 5:33. Mile 3 felt good, and I was just hoping for under 5:33. I saw Sean early on in mile 6, and he told me not to hammer it. I knew I needed to NOT be at max effort for a tempo run. I focused from there on relaxing my stride, my arm movement, my breathing, and just trying to relax my whole body. Seemed to work, as I felt good throughout mile 7.

Overall, I feel really good about the run...best of all, glad that I completed all 7 miles. Those last 2 weeks had been messing with my head some. No 2nd run tonight, but will tomorrow and then 20 on the weekend. Hoping I can get myself above the century mark this week. Seems that it's been too long, and this following two mid-90s weeks. I need a 100-miler.

Wednesday, May 26, 2010

5/26/10 AM Easy Run, 8.65 Miles

8.65 Miles
1:00:42
7:01 avg

Mike, another KW-er that happens to live in my apt complex, text me just as I was getting myself ready to run this morning, so he joined me as we headed down to the park for an 8-mile loop. Along the way, we picked up Geoff. I ended up having to drop back from them on the latter half of the run, but got my mileage in and felt really good the whole way.

Tuesday, May 25, 2010

5/25/10 PM Easy Run, 9.35 Miles

9.35 Miles
1:07:44
7:14 avg

Just an easy run to the park, for a little over a loop and back. I wasn't sure how it would go, as I contemplated not running at all this afternoon, but knew it was important to keep logging and laying down the miles.

5/25/10 AM - Took Morning Off

Tightness in the upper quad, Achilles discomfort and some strange feeling in my foot, all told me I may need to give 24 hours of rest, as opposed to around 12 hours, so no running today.

Just yesterday, I was thinking about a conversation w/coach about that feeling where your body is tired or just doesn't feel good, and how most will take that as an indication that you need the day off. In those first 50 days where I ran without taking a day off, I had a few of those days, but once I got out there, and got 10-15 minutes into my run, I felt so much better.

Then you have days like last night and today. I can't describe why I felt like I could tell the difference, but I think I could. There seems to be a distinct difference between the need for a day off, and the need to get out the door and just get through it. Today was one of those where I needed the downtime...at least skipping one run. All plans are to be out this afternoon, getting easy miles in.

Guess we'll see how it feels in the afternoon.

Monday, May 24, 2010

5/24/10 PM Easy Run, 6.35 Miles, 16.60 for the Day

6.35 Miles
45:39
7:11 avg

I'd say 90% of this run felt good, but my right leg crashed on me...right quad, right Achilles and a twinge (not pain, just a different feeling) on the bottom of my right foot. With all that going on, I stopped about a mile from home, and just walked it on in. Stretching, some ice and relaxing the rest of the night, not to mention a good night's sleep, hopefully, will help me by morning.

Not a bad day, nor a bad day of running, but something doesn't feel right inside. Not sure what. Either way, I'll do what I need to in order to take care of it, I hope.

5/24/10 AM Hill Workout, 10.25 Miles

10.25 Miles
1:12:04
7:02 avg
Workout: 16xhills on Cloverleaf

I ran this morning, hoping to get the week started in the right way, easy miles, then work the hills. Mike, a fellow Kenyan Way-er who lives in my complex, joined me @ 6AM to head out. We looped the bayou, then headed to the base of the Cloverleaf, which was right at 5 miles into the run. (I'm not sure why I capitalize Cloverleaf).

Mike ran 12 w/me, then took a break for 3 of them, and ran the last with me. I focused on being steady...not hammering, for sure. After that, ran easy up AP to Shepherd, then back to the walking bridge, over and back home. Great run, and i was really glad to have a buddy running with me. Even better, and somewhat unexpected, to have run w/me the whole time, with the exception of 3 hill repeats.

It definitely showed on my legs that I hadn't done hills in 2 weeks, as my quads and hips were working, and I could feel the effects. It was all good, though. It's strange, but a run like this makes me really look forward to the evenings run. It sort of takes the pressure off and I feel I can run as easy as I can/want, as I've already gotten the work in for the day. Tonight is just about mileage.

Sunday, May 23, 2010

5/23/10 Easy Run, 15.25

15.25 Miles
1:46:35
6:59 avg
Splits for the miles I know I could measure:
Home to crestwood water fountain - 15:47 (2-miles)
Miles @ the park
6:56, 6:56, 6:54, 6:50, 6:50, 6:47, 6:50, 6:47, 6:45, 6:40
Crestwood water to home - 13:45

I did about 8 of these miles w/Gerardo, as when I got to the park, and got about half a mile towards the Tennis Center, he was coming the other way on his way to a 12 mile run, so I joined him for his remaining miles there in the park. Good run and good conversation covering a broad spectrum of topics.

The legs felt good, as I remained vigilant on the feeling in the Achilles. Nothing bad, just some twinges here and there, but overall, a good run. Good stretching to finish off, and nice relaxation.

Now to just enjoy the day w/my daughter and get some rest before hitting this week with a renewed commitment to doing the right things the right way for my training.

Saturday, May 22, 2010

Next Week's Training Plan

The 20-miler today saved me, big time. It almost seemed, even though I didn't want to say it out loud, that I might have altered my plan for this week had I broken down and come apart during this run. A successful 20 though, feeling like I did at the end really brings me back to the right place, mentally.

Sunday - 16-17 easy (1-run)
Monday - 16-17 w/hills (AM-hills, PM-easy)
Tuesday - 16-17 easy (AM & PM)
Wednesday - 8 easy (AM only)
Thursday - 13 w/7-mile tempo (AM only)
Friday - 16-17 easy (AM & PM)
Saturday - 20 easy (AM only)

Total for the week - 105-110

I really need to follow this morning's run with another easy, 2-hr effort. Nothing to tax the legs, just get the miles. Monday morning, I'll hit the hills for 16 reps on the cloverleaf, and follow that up with 7-8 in the evening easy. Tuesday and Wednesday are critical as I really need to run both of those the same way I ran today...focus on recovery and just getting mileage. Thursday, regardless of conditions, needs to happen. As Sean told me, I need to make sure I come with all the bullets in my gun. Friday's run will be driven somewhat by Thursday's effort. If I can get it done the right way on Thursday, I'll be ready to run the way I should on Friday... mileage day, easy with no pain. After Saturday's long run begins a lighter mileage week, but I'll save that for the 2nd half of the week, as I plan to race again the first weekend in June. I have Heights on my calendar, but that could change. I'm leaving myself the option of training another higher mileage week, and looking for something the 2nd weekend in June. Not sure.

5/22/10 Kenyan Way Long Run, 20 Miles

20 Miles
2:22:41
7:08 avg
95 Miles for the Week

I can't describe how nervous I was about this run. After the last 2 days, I was feeling pretty demoralized. I was crushed by the tempo on Thursday, then the Achilles (both) came apart at the end of yesterday's run...just not good mojo going into a 20-miler.

I did 3.2 early miles, then headed out on the route, which took us along Allen Parkway, then followed the trail to UH-Downtown, back up to street level, and around Minute Maid Park, then back to base along Memorial. Geoff, myself and Jenna ran together the whole time averaging about 7:15. I did an additional 8+ mile route to loop Memorial and back. While @ Memorial, I got 2-miles @ 13:41, then the 2-miles back to my place in 13:15. Those last 8 miles were by myself, as Jenna and Geoff only went down Blossom up to Shepherd with me.

This was exactly what I needed to get my head back on track. The run was relaxed and I didn't feel like I'd just run 20 miles. The legs felt pretty good and I was definitely in a positive state of mind...which I can't afford not to be with the length of this journey. I can't let myself get de-railed this early in the game.