Week of July 27, 2008

Sunday: We were at the hotel in Norwalk and I was about to head out the door when the thunderstorm hit. Big time. So I stayed on the mill and did 10 x 1200 in 4:44. Not the greatest run though - I held on some.

Monday: I was tired, but I did manage to do 10 on the mill, with 9 of them at MP. Then I did 1 more outside just for the heck of it. Quads were really sore afterwards.

Wednesday: My quads were constantly sore, and it was a rough ride home anyway. But even so I still did manage to run ok this day. I did the 4-mile course twice (34.5, 31.5) and then did 2 more in 16. Hoping the quads improve for tomorrow.

Thursday: My long runs had been getting better and better. Until today. I wasn't feeling that great and the weather (70s, very humid) wasn't very good. So my run wasn't the greatest this time. I had only planned on 20 instead of the usual 24. Even so I was feeling very tired after the initial 16 (in 2:17). Then I had some GU and stepped onto the treadmill for the last 4. I did manage sub-7 pace, but I held on, so it still wasn't so great. Maybe I'll get back into it next week.

Saturday: I did about 18, maybe more, on the towpath with Dave and Amy. Most of it was at about 8:30 pace, but some was slower. All in all not that bad. It was exciting to see the Burning River 100 going on.

Connecticut

We drove with Dave and Carol to visit Veronica and Barry. Had a nice but busy weekend. Saw 3 movies: Little Miss Sunshine (on a DVD), Journey to the Center of the Earth (in 3D) and Batman. All lots of fun. We also drove to Mohegan Sun Casino for an afternoon. We'd had plans to also go to the beach and hang around the Mystic Seaport, but the rain and traffic put a damper on things. Oh well. The next day we did manage to get out to Stewart's Island. Had a nice easy boat ride and picnic.

Not much else happening. Had a nice visit with the kids though.

Other Running for the Week of July 20, 2008

I'm going to begin doing weekly posts for the normal training. I think that will make more sense. Too late for this week, but here is a summary of the last couple days:

On Thursday and Friday I did 8 and 11 respectively, but they were very slow miles - in the 9 minute range. Friday's run was a disappointment.

Saturday was a different story. I HAD to run fast - we were taking off for Connecticut. And I did - the 6-mile course in 42 minutes and change. A 4-mile tempo in there somewhere. Good going.

Today's Long Run

Things were going ok during today's long run. Not great, just ok. It was warm (about 70) and very humid. Most of my miles were steady at about 8 and a half minute pace, or just slightly better. My hamstring is still tender, but I don't think it's a major tear. I'd just better watch my speed. I'd decided to run from home rather than the rail trail, but I was still gonna do 24 no matter what. I was just hoping not to die at the end. A fast finish would be really nice.

After doing 9-mile and 11-mile loops at that steady pace, I now had 20 miles completed in 2:47:30 or so. Pulling out all the stops, I took a GU on top of the usual liquids. The last 4 would be on the president streets. I did the first of those in 8 flat, and then I was actually able to pick it up. It's been a real long time since I've been able to finish one of these long runs at marathon pace, but that's what I managed to do today. I did the last 3 in 20:45, and the whole run in 3:16. That's improvement.

Hamstrung

I was going to try to duplicate last week's excellent speedwork session. I didn't care to exceed/surpass it; just duplicate it. Even though I was tired, I did start out fast. Maybe too fast, as it turned out. I did the first two 1200s in 4:39 and 4:38. That's when my left hamstring started to hurt.

My lower left leg, ankle and foot had been hurting for a while anyway. I've been running through the pain. But this hamstring thing is different. Same leg, different area. Other hamstring injuries have been more sudden, but I didn't feel any immediate pain, just general pain that came on gradually. Not good.

I did run the next one in a decent 4:42, but by then I knew I had a problem. I was going to quit, but decided to run slowly for a while. The next slow 1200 meters were in 4:56, so I decided to complete the session by doing two more. Those times, 4:53 and 4:52 were slow, but at least I was doing it. I averaged 4:48 and did the 12 miles in 94 and a half minutes.

I'm icing the ole hamstring.

Sunday Slog

I did manage to get my 10 miles in today, but they were slow - about 9 mpm. I did include some hills.

Dave and Clairol spent the night due to Mikey's party last night.

BT and TP

I volunteered to help with registration at the BT50K before my run today. It was great to see everyone. Ultras are like reunions, and the N.E. Ohio group is a really good one. I sure wanted to go with them.

But, as I've said before, I'm not much of a trail runner. I met with Dave and Amy and we did the usual towpath thing - 15 in 2:08.5. That's a decent pace considering the heat and humidity. At 158, I had a decent weigh-in too.

Speaking of weigh-ins, today is Mikey's college graduation party. I'll be off the diet for the day. Maybe it won't be too much of a toll.

Today's Speedwork and The Western Reserve Hysterical Society

Good speed session on a hot day today. Trying to cut back on my running related driving, I ran to the track, did 6 x 1200 in (4:42, 41, 41, 41, 39, 36) an average of 4:40, and ran back. Altogether that's 12 in 92.5. Good progression on the speed too.

Now if I can only continue improving. And lose this weight. Then I might become a good runner again.

Debbie, Mom and I are heading to the Western Reserve Hysterical Society today to see the Vatican Splendors exhibition.

Achieving Eightness

I used to know that I was in shape when my mid-week, mid-mileage, mid-effort runs were at 7:30 pace. Nowadays I have a great deal of trouble getting to 8:00 pace. Takes a real effort. But I did it today - the ole 11-mile course in 88 minutes. Felt good. And Monday's long run wasn't bad either. Now if I can keep this going.

Today's Long Run

I got out and did 24 on the Lester Rail Trail again. The last time was two weeks ago. I'm seeing progress. This one (3:17.5) was 5.5 minutes better than last time. The weather was very nice both times. Here are my 6-mile split times: 50:55, 48:59, 48:33, 49:07. As with my last run, it would be nice if my last 6 were the fastest, and even nicer if I could get down to marathon pace for some of those miles.

But at least it's slow steady progress, with no meltdowns. Not to mention room for improvement.

Sunday Running and Weight

Yes, it was another tough Sunday morning. I did manage to get my 10 in today, however, so I'll call it a successful Sunday. It wasn't easy though. 7 on the mill and then 3 outside in the pouring rain.

The good news is that the ankle is a bit better today. No sharp pain.

I lost those 7 pounds initially, and have been in the 159-160 neighborhood ever since. At least the fluctuations are gone. But dad-gum it, I'm starving myself and not getting anywhere. Just gotta keep at it.

Tired Running

Yesterday was an off day, but Debbie and I walked the Old Carriage Trail. Nice hike, as always. But I was dead tired afterwards, and I had a long nap. Then I couldn't sleep in the middle of the night, and then I was tired again all day today.

That tiredness carried over into this morning's running. I did 3 on the mill and then went over to Station Rd. and did trails with Amy. Dave had to work. During that first hour with Amy, and then for another hour of trails, I just couldn't wake up. I was dead tired in every sense of the word.

Another problem: my left ankle hurts. Sometimes the pain is very sharp, but then it goes away just as quickly. I've had this before - loosening shoelaces helps, as does my PF stretching and strengthening.

For today, call it 12 slow trail miles in 1:51.

Slow Speedwork

I wanted to get at least 15 miles in, but I also wanted to do something of substance. It's a bit dangerous to combine speed and distance, especially when not in tip-top shape, but I went for it anyway. The plan? Run to the track (3 miles), then run one more warmup mile, followed by 8 x 1200 at a decent pace, then run the 3 miles back home. I didn't want the 1200's to be superfast, just steady.

So what did I do? 3 miles to the track, 8 x 1200, and 3 miles back. And the 1200's were slow, but at least steady. And check out this progression:

4:59, 57, 56, 55, 54, 54, 51, 47.

No all I gotta do is get faster and stronger. And leaner.

Today's Tired Run

I was very tired, but I stepped on the mill and did 4 there. Then, still tired, I went outside and did 6 more. Just what I wanted, but did I say I was tired? Well I was.

Olympic Trials, Broken GPS, Work, Today's Running

I watched, and thoroughly enjoyed, every minute of the Olympic Trials, except for the final night. I'll see that today. I just love track and field.

My GPS is broke - it won't turn on. Gotta decide what to do now. I'll research it. Meanwhile, I'm back to running the old way.

I've been busy with work all year. And I will be this week, too. But after this I believe it will slow down. I just hope not too much. There's some hope for business later on, but I've got to wait and see.

Speaking of old ways, I did the 11-mile loop for the first time in a while. About 92 and a half. Not too bad. Then after a break I did 3 more in 25 and a half. Once again, not bad for this warm, humid morning.

Sunday Morning Blahs

I had a long string of Sunday mornings where I just couldn't wake up and get myself running. Sometimes this results in no running at all, others I just run much less, and much slower than planned. All this is mostly due to running fairly long on Saturday, I am sure. I usually do want to do something of substance on Sundays - especially when it will be a busy work week.

But those Saturday runs aren't all that strenuous. They are usually in the neighborhood of 16 miles, and usually not all that fast. Maybe the Sunday Morning Blahs are all in my head?

The last few Sundays have been different. I've been able to either do some speedwork, or some decent (10 or so) distance.

But today the Blahs were back. I wanted to do 10 or 11, but could only manage 7. I wasn't sore from yesterday; only very tired. At least I did get faster as the miles went on.

16 On the Towpath

Dave, Amy and I started on the towpath slowly, but then picked it up very nicely in the second half, doing several sub-8 miles. Altogether 16 in 2:14. Not bad.

North Canton Y 5-Mile and fireworks

I did 33:45. Not that good, but as well as can be expected these days. Maybe a slight bit of improvement over my last races. I think I ran similar times here on hotter days when I was in much better shape. But I'm still not especially proud. I've gotta improve.

Dave and Carol came over and we saw Mom and did the Brunswick Fireworks. Not much else happenin.

159

Terrible dreadmill run today (I did 6) but look at that weight!

24

Not a bad long run today. I did that 21 last Wednesday, so today I went and did 24 on the Lester Rail Trail. The 6-mile splits were: 50:48, 50:16, 49:46, 51:21. Total time was 3:22. It wasn't my fastest 24 on that course, but at least it was steady. One of these days I hope to get back to running MP for the last few miles.

It was a great morning for a run - cool and not humid. It did get a bit warmer as the time went on. After having no trouble on the first 3 laps, the deerflies ate me alive on the 4th. That was the only problem at all. Except maybe that slight slowdown that also occurred on the final lap.

Kelleys Island

Dave and Carol and Debbie and I took the ferry there yesterday and spent the day. We had our car, so we drove all around the island. The glacial grooves were interesting and the beach was ok, but with the rain and everything it wasn't a real exciting day. I would think that even when there are more people about, the island is a quiet place. That's not so bad a thing. I think it would be a good place to get away from it all.