Last week

Today was 5 mile repeats. 7:05, 6:33, 6:43, 6:40, 6:40. I think mile repeats is a really good workout. It gets the body used to running at a faster speed. I know my training has lacked speed work so I thought I would try to start throwing more in. I took 2 minutes to rest between each mile. I would like to build to doing 8 to 10 of those but I should probably slow them down a bit to right around 7:00.

I forgot to post my mileage for last week. It was 50.8. Hopefully this week will be another 50+ mile week.

New Record

Today I set out for a new record. I wanted to run 18 miles and gave myself 2 hours and 35 minutes to accomplish this task. Our daughter is staying the weekend with her grandma and papa so I changed up my schedule for Saturday morning a little bit. Tiffany and I had decided it would make more since for me to run during his morning nap while she got ready. So instead of getting up to run we went to McDonald's for breakfast. I have been eating pretty healthy recently and this did not fit into that plan, but it was good. Two sausage egg cheese biscuits and a hash brown and I was full.

After getting back I sort of mapped out my run and Tyson went down for his nap. It was about 34 degrees with 15 to 20 mph winds. The weather was not perfect but it could have been worse. My route took me all through the country around us. At just over an hour I ate a powerbar gel, which I must say really did the trick. I was feeling really good until about 2 hours and 10 minutes when it starting getting pretty rough. I made it until 2 hours and 29 minutes.

After getting home I got some quick food, an orange and drank a bunch of water. I then sat down to figure out how long the run was on mapmyrun.com. I was really scared that I had not run the full 18 since I stopped 6 minutes short. 18.53 was the final count and I was very pleased.

Today's run:
18.53 Miles
2 hours 29 minutes
8:03 Pace

hip update

A few people commented about the hip, so I thought I would mention the status. I iced last night for 20 minutes and this mornings run was nothing more than an little muscle pain. It probably wasn't the smartest thing to run the mile tonight but I'm feeling pretty good.

When It's No Fun

After 4 straight sluggish days, I set out for the fifth straight day. There are days where it just doesn't seem to be working. Runs that should be easy are amazingly difficult. Every step is a struggle and it's just no fun. Today was not one of those days. The nice thing about those sluggish days is that it really makes you appreciate the good days like today. Today I felt lighter, faster, and stronger. I ran 6 miles ending it with a nice fun 6:26 mile.

Tonight after putting my daughter to bed, I decided to get in another fun run. I have not run a timed mile in a long time and just wanted to see what I had in me. I set out to break 5:37 and came back with 5:27. I've been chasing the infamous sub 5 minute mile for a long time and guess I will have to keep chasing. Sub 5 minute mile, if you are listening, I'm coming and there's no place you can hide.

Todays runs:
6 miles
44:16
pace 7:22

1 mile
5:27

Making it work

For about a week I have been struggling with a sore ankle. Once again it is just a surface level injury. The outside of my left shoes have been poking repeatedly at my ankle bone and has caused me to have a sort of stone bruise. Yesterday morning the beginning of my run was excruciating. Each step sent a stabbing pain through my leg and foot.

As I was thinking about what to do, I decided to take an old shoe and cut the part of the shoe that was hitting my ankle. This morning I laced them up and went for my run. I am happy to say it went perfectly. I think a few days like that and I might be able to wear my shoes that are whole again.

I am also dealing with another nagging problem. Since early last week my left hip has been bugging me. During my long run it was really bad right at the beginning but seemed to get better. This morning I did not notice it much but during the day today it has been touch and go. Sometimes it feels like it is going to give out on me when I put weight on it. I had not planned to take another day off until Friday, but I will have to play that by ear. The thing that is really bothering me is that I think this all started when I pushed it so hard during the last Monday challenge. Sometimes I just don't know when to stop. I keep learning from my mistakes. Hopefully this will not slow me down by much.

Another long run in the books

Today's long run was a little disappointing after last weeks run. This week was only 13.55 miles and the pace was 8:19. It was tough from the start. My right hip was popping, something that concerned me because that has been the source of a previous injury. My hip got better, but I felt sluggish most of the run. On a positive note, I logged another long run and I did it on a very hilly course.

For the first time, I tried one of those gels during my run. The best way to describe it was a cross between tooth paste and yogurt. With that said, it really wasn't too bad and I definitely think it helped give me some fuel to keep me going. I also probably drank 14 to 16 oz. of water, through my camelbak. I often wonder what cars passing by think of the blue straw sticking out of my jacket.

I have been having conflicting thoughts about the upcoming Monday challenge. This week it went really well, but I paid for it later. The next day I ran 7 easy miles and felt pretty good, but later that day my calves just locked up and my hips were pretty sore. I had to take the day after that off. I want to really push the pace a couple of times a week, but I don't want to push myself right into an injury. I must say that I am also pretty sick of the treadmill and really enjoy the runs outside. I try my best to adapt my training as I go and I think I might need to forgo this weeks Monday challenge to keep moving in the right direction. If I workout so hard one day that I have to take an unplanned day off, which is what happened this week, then I don't think it is worth it. I think what I really need to focus on is some consistency.

Today's Run:
13.55 miles
1:52:40
Pace 8:19 (slow)

Week total:
38.8

To the Limit

Where is the limit and how do I get there? I have been asking myself this question for a long time. I think I am finally working on getting there. I would say most people have no idea what their limit is and I am one of them. Aside from elite athletes, most of us have not put in the time and dedication to push ourselves to reach our limit.

When I am running, I seem to improve from week to week, sometimes from day to day. Obviously this means I am not even close to my limit. I would say that I have never even reached a true plateau.

Today's run was one of those times when I was assured I have way more to offer than I realize. As you know I bumped the Monday challenge to today. The first week was 12 minutes at 9 mph and it was hard. Last week was 15 minutes at 9 mph and it seemed unbearable at times, but I made it. This week I was shooting for 19 minutes. I got started and decided to go as long as possible without looking at the time. I was nervous because I knew the pain I was about to put myself through. I made it to just over 8 minutes without looking. Realizing I was only half way was tough on the psyche. I kept on going and at around 12 minutes, I strongly considered stopping. I told myself that I at least had to match the 15 minutes from last week. It was then that I thought I was crazy for thinking I could improve that much in just a week. These are the thoughts that hold you back when running.

I have thought a lot today about how hard it is for me to really push myself to the limit. When it starts getting tough I usually do one of 3 things, stop, slow down, or speed up. The first two make a lot of sense, but why the third? Well, I have the answer. When I speed up, I feel like I push myself to the limit because I reach an unbearable place where I am forced to stop. The tough thing to do does not fall into one of those categories, but instead to continue at current pace and push through the pain. This is what I must teach my body and mind to do. So much of the pain is mental, and it is amazing what you can accomplish by focusing on your technique and breathing instead of the pain.

I reached 15 minutes this morning and of course thought, why stop now? I had discovered that a larger slightly more bouncy stride was making the run substantially easier. So I told myself, 19 minutes here I come. Something else I do when I am trying to get my mind off the pain is count down backwards from 30. I do this as slow as I can. Sometimes counting on every 5th or 6th step, sometimes slower. Today I did it slow enough that when I looked down the treadmill read 19:04. Well, why stop now? I decided to go for a 5K. It took me 20:47. (As I have discussed before, that is not accurate. I would say I ran the 5K a good minute faster then that, but that is what I get for running on a treadmill.) I could have kept going, but I stopped. I am not really sure why. I think it was because I wanted to be able to better my performance again next week and I was afraid if I pushed it too far it would be really difficult. Well, I already think it is going to be tough, but I know I have it in me.

I came across an advertisement for Pearl Izumi that I think sums up my thoughts for the day...

If all we want to do is feel good about ourselves, jogging is the ticket. It doesn't challenge us. It doesn't test us. It doesn't exact a physical or psychological toll. Worst case scenario is, jogging may cause mild perspiration on color-coordinated sweat suits. But if we're willing to push ourselves into uncharted territory, a place littered with broken bodies and remnants of the human psyche, running may be what we're looking for. Without question, it dishes out more heaping helpings of humble pie than any sport we know of. Little wonder that so few people have the testicular fortitude to lace up and run like an animal.

Today's run:
6.1 miles
2 mile warm up
20:47 @ 9 mph on treadmill
1 mile cool down

Still Feeling It

Wow, my legs are still hurting. Yesterday after the long run I could hardly make it up and down the stairs in our house. My quads are just not use to that kind of pounding right now. I can't imagine what the marathon is going to do to me.

This morning called for 7 easy miles. I stared out with a 8:30 mile, right on pace to run it nice and easy. But true to form for me I was feeling good and started speeding up. I really need to work on this because I need easy runs. I also need to learn to conserve during runs.

The last 3 miles today were 7:15, 7:05, & 7:00. All of which were at or below marathon goal pace. Though I should have been running slower it was really good for me mentally. It did not feel like I was running all that fast and I could picture myself maintaining a pace like that for the entire marathon. Plus it was just pure fun. Once again it was in the 40s.

Due to the last two days being pretty hard on my legs and a scheduling conflict I will be running the Monday challenge on Tuesday this week. Tomorrow will truly be an easy run. I hope!

Today's run:
7.15 Miles
52:44
Pace 7:23

Long is back!!

8 weeks ago today, I ran 17 miles. Since then, my long runs had not been more than 10 miles. After my "injury", I had gone for two long runs and they both ended at 10 miles. I could not figure it out. For 7 straight Saturdays before the 17 miler, I had run at least 13.1, it had become old hat. On Saturdays I ran at least a 1/2 marathon every time. All the sudden, I became scared of the long run.
Well, I needed it today and I needed it bad. Not only physically, but also mentally. If I was not able to accomplish it today, it would have been crushing. The temperature was great, somewhere in the 40's which felt incredible. It was extremely windy however, so that made some of the run pretty difficult.
After about 4 miles, I knew I had it. Breaking the 10 mile barrier was going to be easy. I stopped at 15.9. I would have gone to 16 had I known I was that close, but I did not map the run until I got back. My pace was 7:52, which is a personal best for that kind of distance. Still 37 seconds off my desired marathon pace, but it seems like I should at least be close. My heart rate was great today, my legs just grew tired of the constant pounding. That is something they will get used to again very soon.
My first mile was 8:45 which I had learned is very important for me. I have to start out really slow and work into the pace. Next thing I know I am running 7:30s with virtually no effort.
Today was a huge day for me psychologically and I have been on cloud nine all day.

Today's Run:
15.9 Miles
2:05:00
7:52 Pace

Week total:
37.2

I'm well...but still cold

Seems that all I write about are the crazy conditions I run in. I opted not to run at the gym again because it is just not as much fun. Unfortunately, it was really cold this morning. When I got back from my run I looked at the internet and it said it was -4, and that is not the wind chill, that was the actual temperature. I knew it was really cold while I was running. For the first time ever my chest hurt from the cold air immediately after I stared running. I got used to it, but it was much more difficult to breathe than it would be in normal temperatures.
I had originally planned to run 10 miles this morning, but decided to sleep in a little and only had time for 7.3, which was okay because it was supposed to be an easy run. I don't think you can have an easy run when it is -4 degrees.
I have added some stuff to the side of the blog, check it out.

Today's Run:
7.3 miles
1:02:37
8:24 pace

Sick Sick Sick

Well, I guess it has to happen from time to time, but why now? My running has been going really well, I am following my plan and am on track to run a great marathon. Yesterday at around 10:30 AM out of nowhere I started feeling sick. Then it was in and out until around 3:00 PM when realized I was full fledged sick. I left work a little after 4:00 and was in bed by 4:45. I spent 16 of the next 19 hours sleeping.

Needless to say, I missed today's run. I am really hoping to run tomorrow but we will see. I am still going back and forth between being hot and cold and I am achy all over. If I can run tomorrow then I will just count today as my day off for the week and essentially won't have lost much.

Being sick really puts things into perspective though. I was thinking about all the people out there that feel worse than me day in and day out. All those people with chronic illnesses that would do anything to feel normal for one day. It really makes me appreciate how healthy I am and how blessed I am to be able to run. It also made me happy that I was just sick and not injured. At least I know that this sickness will end soon and I will be back to running at 100% in no time.

Today's Run:
OFF

For Sale: Previously Owned Gym Memberships...if you can get through the sales pitch.

The story of how I got my gym membership goes like this...I have mentioned before that we live on a budget and there was no room for a gym membership. However, I was not going to sacrifice all of my hard work. So I set out to find a great deal. There is a gym on my way to work that I knew would be perfect. When I say on my way to work, I mean all I have to do is turn into the parking lot. It is at the corner of an intersection where I already turn. It is a nice one and they have showers.

I called them up and was told month to month memberships were on sale for $40.00 plus an activation fee. I knew I wanted 6 to 8 weeks so that was going to be over $100, definitely not in the budget.

There are so many gym options where I live. Two of the places I called were more than $60 a month and you had to sign a contract. I also called two personal training gyms that don't typically allow you to just work out on your own. I led the conversation with the same line I had given all the other gyms. "I am an injured runner just looking for a place to do some cardio." They both said they would take me on a month to month basis, no contract and no activation fee. One was going to be for $25 per month, the other for $40. The problem was that neither of them have showers, which was not a great option because I wouldn't have time to come home and shower.

I decided to stop by the gym I originally wanted just to see. I went in and gave them my story about being an injured runner. They then gave me the tour. It's a nice place with a cardio cinema, spinning room, plenty of cardio equipment with individual cable televisions, and a nice locker room. I acted as though I was totally unimpressed. We proceeded to sit at a table and the guy who had shown me around went to get the manager. He sat down and all the sudden I felt as if I was in a used car dealership. He asked what I wanted and then began writing some numbers on a blank piece of paper. $30 a month for 2 months plus $30 activation fee was his first offer. I acted completely put off. I had already told him about the other two gyms so I said, "you are trying to compete with a gym that has offered to let me work out for two months for a total of $50, with a total cost here of $90? He then said, "I tell you what, we will put you on a weekly pass from now until March 1st, no contract, no activation fee, for a total of $35." SOLD!! I was at the gym the next morning. I am still not sure why he dropped from $90 to $35, but very happy that he did.

As for today at the gym, the 9 mph run was more difficult then I thought it would be, but I did make my goal of 15 minutes. I must admit that I was hurting at about the 4 1/2 minute mark.

Todays Run:
2 mile warm up, 2.25 miles at 9 MPH (all on the treadmill)

Warmer for now

This morning's run was much warmer then yesterday. It was actually above freezing. It felt great. Less than half of the run this morning was on snow and ice, which made it much easier than yesterday. I am guessing I ran just a little slower than my goal marathon pace which was reassuring, but I have to maintain it more than four times longer in the marathon.

Tomorrow is back to the gym for the second installment of my 5 week Monday challenge... to see how long I can run at 9 MPH on the treadmill. Last week was 12 minutes. Hopefully this week will be at least 15 minutes, an increase of 25%. I guess we will see.

How did I end up at a gym this winter? We can talk about that tomorrow.

Today's Run:
5.75 Miles
7:20 pace (approximately)
Also some strides and drills

Icicle Chin

Yesterday I forgot to post a picture of the icicle hanging from my chin. Well, here it is.