I ran my final training miles tonight - 2.3 miles without even leaving my neighborhood - before the Dallas marathon on Sunday. I really took it slow, averaging 10:24.
I've pretty much decided my only goal for Dallas is to finish. If being under-trained is better than over-trained, then I definitely have that edge. Because of my injured foot, I missed my last long run of 20 miles and about two weeks of running beginning about Nov. 1.
I think I'll have to take it pretty easy, especially early, if I'm going to make it to the finish line without pulling up lame. I was thinking the other day that I might run the first 6 or 7 miles at a 10 min. pace, then the middle 13 at 9, and the last 6 or so at whatever pace I can muster. In theory, that might result in about a 9:30 pace, or a 4:09 marathon. Anything around that time would be fantastic. And actually, any finish at all will do. -- Rob
Wednesday, November 30, 2011
Monday, November 28, 2011
Dare to Read?
Neither meniscus tear, hernia, nor fractured ribs,
Can keep us from donning our running bibs.
We’ve stumbled, strained and crashed,
We’ve been bashed, gashed and trashed.
But, if testosterone keeps pumping,
And Mike keeps on dumping,
We’ll finish Dallas on Sunday,
And recover on Monday.
(Tuesday, Wednesday, Thursday, etc.)
Can keep us from donning our running bibs.
We’ve stumbled, strained and crashed,
We’ve been bashed, gashed and trashed.
But, if testosterone keeps pumping,
And Mike keeps on dumping,
We’ll finish Dallas on Sunday,
And recover on Monday.
(Tuesday, Wednesday, Thursday, etc.)
Thanksgiving Volunteer
First of all, I loved everyone's posts from last week! What a great week! We led off with a fabulous MRC run and dinner, followed by really interesting Thanksgiving and weekend runs. Congratulations to Rob for overcoming his foot injury, Angela for pushing Grandpa in the 5k (loved the picture by the way), Mitchell for the 1 hour prediction run (what a fun concept) and Mike for his amazing return to running.
Like Mike, I had great fun getting up early on Thanksgiving morning and hanging out at a local 5k. In my case, it was the Sprint Family 5k -- an event I have run all but 1 year since moving here in 1996. This year, I showed up for the volunteer call at 6:45 am and checked runners in till the race start. Then watched the race finish in that gorgeous morning sunshine. I would have rather been running, but it felt awful nice to start the holiday with the running crowd.
Life is good, and I can't wait for our Dallas weekend! --Bill
Like Mike, I had great fun getting up early on Thanksgiving morning and hanging out at a local 5k. In my case, it was the Sprint Family 5k -- an event I have run all but 1 year since moving here in 1996. This year, I showed up for the volunteer call at 6:45 am and checked runners in till the race start. Then watched the race finish in that gorgeous morning sunshine. I would have rather been running, but it felt awful nice to start the holiday with the running crowd.
Life is good, and I can't wait for our Dallas weekend! --Bill
Sunday, November 27, 2011
Turkey Trot
I did this annual 10 K on 11/24. It's a prediction run, so no watches or GPS. The winner finishes closes to 11:00 am. You leave when you want to based on the clock at the start. That's the last clock you see until you're done. I left at 9:58 and I got this email with my result:
Dear Mitchell Krasnopoler,
Congratulations for completing today's race.
Your time was 10:58:13.89
So I finished in about 1 hour. The winner was within a half second. I was fast, but I got my choice of a donut.
Dear Mitchell Krasnopoler,
Congratulations for completing today's race.
Your time was 10:58:13.89
So I finished in about 1 hour. The winner was within a half second. I was fast, but I got my choice of a donut.
10 miles today!
I ran 10 miles, the first 10 miler in over a month (10/22). It felt good to be back at the bagel run. It's a lot easier to run 10 with a group, especially one I've been running with for over 10 years.
My splits were:
9:13.5 9:45.1 9:35.2 9:41.4 10:10.4 9:54.2 10:15.4 10:33.9 10:25.1 10:33.9
My average pace was 10:01. Pretty good for me -- not pushing myself too much, but keeping up with a few friends.
http://connect.garmin.com/activity/131384180
My splits were:
9:13.5 9:45.1 9:35.2 9:41.4 10:10.4 9:54.2 10:15.4 10:33.9 10:25.1 10:33.9
My average pace was 10:01. Pretty good for me -- not pushing myself too much, but keeping up with a few friends.
http://connect.garmin.com/activity/131384180
Friday, November 25, 2011
Last One!
Decided I didn't want to run any long or difficult hills at this stage, so I headed down to Parkville and ran out FF Highway to the west. This was supposed to be an 8 mile slow long run and FF is fairly flat. Really wasn't sure how to handle that since yesterday was pretty slow anyway.
At any rate I averaged 10:09 per mile which includes a first mile of 11:55 and walking 30-40 seconds at the beginning of each mile. Splits, if interested, were 11:55, 10:17, 10:06, 9:34, 9:37, 10:12, 10:08, and 9:19.
Easy runs from here to Dallas..............Mike
At any rate I averaged 10:09 per mile which includes a first mile of 11:55 and walking 30-40 seconds at the beginning of each mile. Splits, if interested, were 11:55, 10:17, 10:06, 9:34, 9:37, 10:12, 10:08, and 9:19.
Easy runs from here to Dallas..............Mike
Thursday, November 24, 2011
What a Great Day!
Got up at 5:30 for no reason, just wanted the quiet time, plus I had to get an order ready for one of the teams I photographed last week.
Headed down to Parkville at 7:30 with Rob and his granddaughter Angela to take some photos of them during their race. It was just a little crisp before the race, but near perfect conditions for the runners.
After returning from Parkville, I headed out the door for my four mile recovery run and this time I made sure it was a recovery pace. Averaged 11:06 per mile after a 13:00 first mile. Tomorrow will be an easy 8 miler then I head into next week with two four milers two three milers and a two day rest before the big one in "Big D".
After getting myself back into good enough shape to finish this thing, I have finally decided that's what I'm going to do, just finish. I was seriously thinking about how close I could come to a 4:15-4:20, but decided I didn't want the pressure. I'm going to just coast through the race with my only goal of holding onto a 10:00-10:15 pace and enjoy all the festivities.
The only thing that would make next weekend better would be for Bill to be in the race..............Mike
Headed down to Parkville at 7:30 with Rob and his granddaughter Angela to take some photos of them during their race. It was just a little crisp before the race, but near perfect conditions for the runners.
After returning from Parkville, I headed out the door for my four mile recovery run and this time I made sure it was a recovery pace. Averaged 11:06 per mile after a 13:00 first mile. Tomorrow will be an easy 8 miler then I head into next week with two four milers two three milers and a two day rest before the big one in "Big D".
After getting myself back into good enough shape to finish this thing, I have finally decided that's what I'm going to do, just finish. I was seriously thinking about how close I could come to a 4:15-4:20, but decided I didn't want the pressure. I'm going to just coast through the race with my only goal of holding onto a 10:00-10:15 pace and enjoy all the festivities.
The only thing that would make next weekend better would be for Bill to be in the race..............Mike
Turkey Trot
The goal for the race was to try to average 10 min. per mile, and we came close, finishing with an unofficial average of 10:14 per mile. We had to walk a couple of times so Angela could manage her asthma, so I think we would have averaged about 9:30 otherwise. We'll get the official results later in the day.
Despite the walking, this was a 5k PR for Angela by at least 6 min. Besides the fun of running with my granddaughter, the upside for me was no pain in the foot.
Mike came along and took several great pictures for us (thanks, buddy!). -- Rob
Tuesday, November 22, 2011
Encouraged
I think I've turned a corner with my foot. It felt good enough this morning that I made plans to run again tonight, even though I had run on Monday night.
The schedule, largely abandoned for the past two weeks, called for 5 miles. To continue to play it safe, I put my hard rubber heel cups into my running shoes, and I walked the first 4 tenths of a mile so I wouldn't have to run up the hills out of the neighborhood. I started with a 10:10 mile, and actually did 8:45 in mile 4. The average was 9:20.
No pain at all in my feet. My quads are a little sore still from Saturday's run, which featured a very sore foot and bad running form. The bad form on Saturday also brought on a pulled a calf muscle, but all the sore muscles are healing up quickly. I don't have any long runs left before the race, so I should be pain free and ready to roll in Dallas on Dec. 4. I am not thinking PR there.
First, though, granddaughter Angela and I will run a Thanksgiving Day 5k in Parkville. Her pace. -- Rob
The schedule, largely abandoned for the past two weeks, called for 5 miles. To continue to play it safe, I put my hard rubber heel cups into my running shoes, and I walked the first 4 tenths of a mile so I wouldn't have to run up the hills out of the neighborhood. I started with a 10:10 mile, and actually did 8:45 in mile 4. The average was 9:20.
No pain at all in my feet. My quads are a little sore still from Saturday's run, which featured a very sore foot and bad running form. The bad form on Saturday also brought on a pulled a calf muscle, but all the sore muscles are healing up quickly. I don't have any long runs left before the race, so I should be pain free and ready to roll in Dallas on Dec. 4. I am not thinking PR there.
First, though, granddaughter Angela and I will run a Thanksgiving Day 5k in Parkville. Her pace. -- Rob
Last Goal Pace Run Before "Big D"
Okay, so I stated that I would probably just get in an eight miler without the goal pace miles since I was supposed to do that four mile recover run last night. However, since this is my last run that would require an effort, I decided to go ahead with the 1-6-1.
I began with a third mile walk before I started to pick it up a little, then walked 30-40 seconds at the beginning of each subsequent mile. Finished that first mile in 13:48 then 10:02, 9:24, 10:03, 9:14, 9:30, and the last goal pace mile was 8:39. The eighth mile (cool down) began with a slow pace run, but I soon looked down and saw I was keeping a pace of 9:15-9:20. At that point, I decided to just walk the rest of the 3/4 mile back to the house and call it good.
Now, my goal pace is supposed to be 10:00, but I figure that 10:00 pace will be easier to hold on to for an extended period if I run at a 9:00 to 9:30 pace now. Either way, it's still going to be a crap shoot in Dallas, but I'm going to go out on the proverbial limb and state that I'm pretty sure, at this point, that I can run under 4:30! Doesn't matter anyway!...........Mike
I began with a third mile walk before I started to pick it up a little, then walked 30-40 seconds at the beginning of each subsequent mile. Finished that first mile in 13:48 then 10:02, 9:24, 10:03, 9:14, 9:30, and the last goal pace mile was 8:39. The eighth mile (cool down) began with a slow pace run, but I soon looked down and saw I was keeping a pace of 9:15-9:20. At that point, I decided to just walk the rest of the 3/4 mile back to the house and call it good.
Now, my goal pace is supposed to be 10:00, but I figure that 10:00 pace will be easier to hold on to for an extended period if I run at a 9:00 to 9:30 pace now. Either way, it's still going to be a crap shoot in Dallas, but I'm going to go out on the proverbial limb and state that I'm pretty sure, at this point, that I can run under 4:30! Doesn't matter anyway!...........Mike
Ditto To Mitchell's Blog!
My splits were just about exactly what Mitchell had and he's correct that I should have slowed it down a little since I was supposed to be doing a recovery four miler. Even my goal pace miles are supposed to be 10:00! However, it just felt so good to be able to run with the MRC guys again without having to walk or J-word!
I'm scheduled for a 1-6-1 today, but will probably just make it a steady 8 miler around Lake Waukomis.
BTW, it was a special treat to see all the guys show up on the same night. How many are in our group now? Can we add Bob? If we recruit any more we may have to get a parade permit to run the Brookside Trail!........Mike
I'm scheduled for a 1-6-1 today, but will probably just make it a steady 8 miler around Lake Waukomis.
BTW, it was a special treat to see all the guys show up on the same night. How many are in our group now? Can we add Bob? If we recruit any more we may have to get a parade permit to run the Brookside Trail!........Mike
Monday, November 21, 2011
MRC Monday run
Great 4 mile run today. Not too cold. I enjoyed the pace with Mike. Faster than he should have run since he said this was a recovery run. Splits: 10:57, 10:07, 9:52, 9:28. Average was 10:06. It's a good thing we didn't run more, the 6th mile would have been 8:00.
I'll miss next month's run because my family is in town for a just a few days. See you in January.
Sunday, November 20, 2011
Cold Sunday Run
I joined the Sunday Runday Group. It was a loop for a change -- either 6 miles or 12 if you do the loop two times. I was hoping for 10 or 12, but when I got back to the start, I went out again for 0.4 miles, but my heart was not in it. It was cold and windy and I was running alone for most of the run. And I thought, I did quite a bit yesterday. Still 6.6 miles is not bad just for a run. My average pace was about 10:30.
Damn It's Hot and Humid in San Antonio
Lucy and I are in San Antonio for Jamie McClave's play weekend and I can report that like last weekend's SA Marathon weekend, it is 85 degrees and very humid. The weather in the evenings is delightful for, you know, strolling along the boulevard with your wife at your daughter's beautiful campus. Daytimes feature hot, heavy, and very humid air.
I've thought of you Dan Gabbert as we've walked along. Your finishing the SA Marathon in jungle like conditions is most impressive! -- Bill
I've thought of you Dan Gabbert as we've walked along. Your finishing the SA Marathon in jungle like conditions is most impressive! -- Bill
Saturday, November 19, 2011
Running, resumed
If you read Mike's Toilet Triangulation masterpiece in the previous post, you know why most of the MRC membership doesn't show up here. Who can compete with that stuff?
I'm not going to compete, either. Just the facts.
After a layoff of almost 2 weeks I finally hit the road again today. I have to admit I was pretty apprehensive about this run, since I knew my foot was not fully healed. It definitely has improved, however, and my physical therapist was not against this run at all. She thought I could run, that I would be sore afterward, but that I should recover quickly. She just wanted me to take it easy.
I planned to run with Mike on the trails at Smithville Lake. Before we left, I jogged up the street a half block and back again. Not good. I just didn't think I'd be able to go 10 miles. We talked it over and devised a route that would keep us close to the car at all times in case I had to just give it up.
We kept the pace slow, averaging 10:25. I was doing OK on the flat and downhill portions, but any kind of uphill quickly brought on the pain. By the time we hit 4 miles I was sore enough that we discussed driving all the way to English Landing Park so we could finish on a level, soft surface. But once we got to the car at the 5 mile mark, I decided if I didn't finish right then, I wouldn't want to 45 min. later at a new location.
After a short rest we headed out on what we thought would be a flat route. The first mile felt so good that I announced I was sure I could make the full 10. Almost immediately, it got hilly, I got sore, and doubts crept in. I kept going, though, and at the 8 mile mark we turned around and headed back. Now we were running into a 35 mph wind and it forced me to lengthen my stride.To my surprise the discomfort in my foot eased up a bit. I'd been keeping my stride short thinking that would minimize the possibility of further injury. Turned out that a more normal stride was better.
Anyway, I did 10 miles. The layoff didn't seem to have hurt, and I had no problem with the distance. There was plenty of effort, though, and it all came from dealing with the foot. It was constantly on my mind, and I favored it enough that my right hip got a little achy in the later miles. I still don't know if I can go 26 miles, but I have 2 weeks to heal so the chances are good. -- Rob
I'm not going to compete, either. Just the facts.
After a layoff of almost 2 weeks I finally hit the road again today. I have to admit I was pretty apprehensive about this run, since I knew my foot was not fully healed. It definitely has improved, however, and my physical therapist was not against this run at all. She thought I could run, that I would be sore afterward, but that I should recover quickly. She just wanted me to take it easy.
I planned to run with Mike on the trails at Smithville Lake. Before we left, I jogged up the street a half block and back again. Not good. I just didn't think I'd be able to go 10 miles. We talked it over and devised a route that would keep us close to the car at all times in case I had to just give it up.
We kept the pace slow, averaging 10:25. I was doing OK on the flat and downhill portions, but any kind of uphill quickly brought on the pain. By the time we hit 4 miles I was sore enough that we discussed driving all the way to English Landing Park so we could finish on a level, soft surface. But once we got to the car at the 5 mile mark, I decided if I didn't finish right then, I wouldn't want to 45 min. later at a new location.
After a short rest we headed out on what we thought would be a flat route. The first mile felt so good that I announced I was sure I could make the full 10. Almost immediately, it got hilly, I got sore, and doubts crept in. I kept going, though, and at the 8 mile mark we turned around and headed back. Now we were running into a 35 mph wind and it forced me to lengthen my stride.To my surprise the discomfort in my foot eased up a bit. I'd been keeping my stride short thinking that would minimize the possibility of further injury. Turned out that a more normal stride was better.
Anyway, I did 10 miles. The layoff didn't seem to have hurt, and I had no problem with the distance. There was plenty of effort, though, and it all came from dealing with the foot. It was constantly on my mind, and I favored it enough that my right hip got a little achy in the later miles. I still don't know if I can go 26 miles, but I have 2 weeks to heal so the chances are good. -- Rob
Today's run and bike ride
The Clocktower ride was delayed so we could do Cranksgiving (see below). So I ran 6 miles this morning. I had intended to run with some MARA people. The email said they were meeting at the CVS at 75th and Wornall. What a great place to start a run. Anyway, I saw a group of people getting ready to run, so I joined them. Wrong group. They were Team in Training (TNT). Coincidentally, I had gone to an info session at Kiewit about TNT and I recognized the coach. I'm considering doing it, but the fundraising is a deterrent. I had a good, even run on the trolley trail. We went north instead of the MRC south. Splits were 09:47, 09:26, 09:55, 10:30, 10:00, 10:11.
I also did join the Clocktower group for Cranksgiving in the afternoon. It was sort of a scavenger hunt for the St. Peters Food Pantry. We were not racing, so we did our own thing. The rules if you were racing were to go to about 8 specific grocery stores, but 1 item at each that was on the list. The first one back won. We just bought a bunch of food , etc, at 2 stores. put it in panniers backpacks, trailers, boxes mounted on racks, etc. Then had chilli and beer at St. Peters on Holmes where we donated our purchases. It was a good ride and I was glad to help the pantry. Our group purchased and transported 250+ pounds of food for the St Peter's food pantry.
Summary of runs 11/8 to 11/18
I have not been keeping up on my activities. So this is a short post to catch up. See next one for this weekend's stuff.
Fri 11/18 3.2 miles, avg pace 9:43
Wed, Nov 16 5.2 mile trail run Avg pace 11:18
This one was completely in the dark with a headlight. A new experience for me. Challenging? Yes. I couldn't run any faster because I couldn't see too far ahead. I didn't fall. I'm not sure I'll do this again. It is an intense experience, but do I need it? Maybe yes? or not.
http://connect.garmin.com/activity/129219759 (ignore the straight line to my apartment. I did not stop my watch)
Tue Nov 15 4 miles avg pace 9:36
Sat. Nov 12 4.9 miles in a Pittsburgh park avg pace 12:27
Wed. Nov 9 4.1 miles, avg pace 10:11
Tues. Nov. 8 4.8 mile, avg pace 9:37
Working Agains the Wind!
Not knowing if he could, or would, I invited Rob to go with me to Smithville to run the trails. He said he thought he could make it if we didn't push it, so we headed north at 8:00 this morning.
We began our run, slowly, and I immediately found myself running with a handicap! All the bathrooms were locked!!! We began our run, but I knew I would have to hit a tree line for cover somewhere.
To complicate things we ran past the sign that informed us that a "Controlled Hunt" was in progress, but we pressed onward. I think we only heard one gun shot, or maybe two, but that was too many so we turned around and figured out a different route. I was willing to chance it and run the route we planned, but since Rob was wearing his favorite Christmas hat, you know, the one that looks like rain deer antlers, we headed back to the car.
Rob's foot seemed to be a problem the entire run, but he toughed it out and we got in the ten miler.Splits as follows: 11:40, 10:40, 10:04, 10:06, 9:50, 12:52 (we walked part of this one), 10:46, 11:19, 10:08, 8:54.
We had a stiff cross wind going out, but coming back was pretty tough. We were running right into what seemed like a nor'easter at times, especially the last two miles. A few times, it seemed like it stopped us cold in our tracks.
Oh yeah, I know you're wondering, and YES, I finally found one of the out houses unlocked. I also found another one unlocked and used the marina bathroom as well. As we walked from the marina I noticed that there were three, yes, three different bathrooms triangulated around us. I was truely in Mikie Heaven!!!...........Mikie
We began our run, slowly, and I immediately found myself running with a handicap! All the bathrooms were locked!!! We began our run, but I knew I would have to hit a tree line for cover somewhere.
To complicate things we ran past the sign that informed us that a "Controlled Hunt" was in progress, but we pressed onward. I think we only heard one gun shot, or maybe two, but that was too many so we turned around and figured out a different route. I was willing to chance it and run the route we planned, but since Rob was wearing his favorite Christmas hat, you know, the one that looks like rain deer antlers, we headed back to the car.
Rob's foot seemed to be a problem the entire run, but he toughed it out and we got in the ten miler.Splits as follows: 11:40, 10:40, 10:04, 10:06, 9:50, 12:52 (we walked part of this one), 10:46, 11:19, 10:08, 8:54.
We had a stiff cross wind going out, but coming back was pretty tough. We were running right into what seemed like a nor'easter at times, especially the last two miles. A few times, it seemed like it stopped us cold in our tracks.
Oh yeah, I know you're wondering, and YES, I finally found one of the out houses unlocked. I also found another one unlocked and used the marina bathroom as well. As we walked from the marina I noticed that there were three, yes, three different bathrooms triangulated around us. I was truely in Mikie Heaven!!!...........Mikie
Thursday, November 17, 2011
Hard to Enter This Blog.
Man, how things change from week to week with our training and plans!
A few months ago I had resigned myself to the fact I was going to pretty much be a spectator in Dallas and just enjoy the trip. In addition, I was thinking that I should just give up running and bike on occasion.
Rob, was sailing right along on his way to being close to a PR in Dallas and now he's, to use a football term, questionable, three weeks from race day. He's getting treatment in the hope that his foot is well enough to get through the race, I hope so, but we'll see. Bill, too, was sailing right along and gaining confidence with every long run. He was even pushing himself in the middle miles to hold onto his race pace goal. Now, it looks like he's totally out of the race due to, what looks like, a hernia.
My point is, not to many weeks ago, I was really envious of Bill and Rob being able to run the mileage and pace they were running. Now, I just feel bad for both of them as I know how difficult it is to train for months only to have something happen that could shut you down. Tomorrow we will be two weeks away from leaving for Bid D. I hope Rob is ready to go and Bill, by some miracle, is able to participate. At least we'll know Bill will be there for the support we need as we start, and hopefully finish, the 2011 edition of the Dallas White Rock Marathon........... Mike
A few months ago I had resigned myself to the fact I was going to pretty much be a spectator in Dallas and just enjoy the trip. In addition, I was thinking that I should just give up running and bike on occasion.
Rob, was sailing right along on his way to being close to a PR in Dallas and now he's, to use a football term, questionable, three weeks from race day. He's getting treatment in the hope that his foot is well enough to get through the race, I hope so, but we'll see. Bill, too, was sailing right along and gaining confidence with every long run. He was even pushing himself in the middle miles to hold onto his race pace goal. Now, it looks like he's totally out of the race due to, what looks like, a hernia.
My point is, not to many weeks ago, I was really envious of Bill and Rob being able to run the mileage and pace they were running. Now, I just feel bad for both of them as I know how difficult it is to train for months only to have something happen that could shut you down. Tomorrow we will be two weeks away from leaving for Bid D. I hope Rob is ready to go and Bill, by some miracle, is able to participate. At least we'll know Bill will be there for the support we need as we start, and hopefully finish, the 2011 edition of the Dallas White Rock Marathon........... Mike
The Lesson Learned is This: Never -- I Repeat, Never -- Declare Victory on the MRC Blog!
Yesterday, exactly 9.5 hours after declaring victory on my groin injury, I discovered a classic, golf ball size hernia buldge on my left side after a 5 mile treadmill run (2 miles warm up at 10:54's; 2 miles at 9:49's; 1 mile warmdown at 10:31).
I have an appointment for next Tuesday, but I'm 99% sure I'll be (a) walking, not running at next Monday evening's MRC run, (b) volunteering instead of running at the Sprint 5K on Thanksgiving morning, (c) taking photos and yelling support from the sidelines in Dallas (I'm still going on of course...a road trip IS still a road trip!).
Like I said, I never should have declared victory yesterday! --Bill
I have an appointment for next Tuesday, but I'm 99% sure I'll be (a) walking, not running at next Monday evening's MRC run, (b) volunteering instead of running at the Sprint 5K on Thanksgiving morning, (c) taking photos and yelling support from the sidelines in Dallas (I'm still going on of course...a road trip IS still a road trip!).
Like I said, I never should have declared victory yesterday! --Bill
Wednesday, November 16, 2011
Decided to Push it a Little.
Well, my original schedule, before the meniscus tear, called for a mile warm up then 1600 at 8:00 pace, 3200 at 800 pace, and a 1600 under 8:00. Obviously, this was now out of the question.
Well, what should I do? At first I thought I'd just run for 8 miles and pick it up here and there, but since I'm scheduled for a ten miler Saturday, running 8 miles on Wednesday didn't make much sense. Soooooo, I walked and jogged the first mile in 12:54 then went to a 9:55 second mile, a 8:19 third mile and finished up with a 7:56 for mile four. Followed that with a half mile cool down and called it good.
My thoughts on the speed work were, since I was just setting a goal to finish at Dallas, I really didn't need it. However, don't you think that throwing in speed work will make it easier to hold onto that 10 minute mile pace?...Mike
Well, what should I do? At first I thought I'd just run for 8 miles and pick it up here and there, but since I'm scheduled for a ten miler Saturday, running 8 miles on Wednesday didn't make much sense. Soooooo, I walked and jogged the first mile in 12:54 then went to a 9:55 second mile, a 8:19 third mile and finished up with a 7:56 for mile four. Followed that with a half mile cool down and called it good.
My thoughts on the speed work were, since I was just setting a goal to finish at Dallas, I really didn't need it. However, don't you think that throwing in speed work will make it easier to hold onto that 10 minute mile pace?...Mike
Good News On My Groin Injury
BOY! With a title like that, I'll bet you're just dying to read all the details...
Background is that my left groin area has been sore for quite awhile now, and getter more and more sore as my training mileage increased. Pace miles have left me sore for the rest of the day. The ache is very similar to the hernia pain I had back in 2005, only on the other side, which had me worried. But I've had no hernia bulges.
Long story short is that I took a 2 hour nap Sunday afternoon on our living room couch which is L shaped and puts my legs in a different position than I normally sleep, and when I woke up all pain was gone! I've been focused since then on where I put my legs at night (no comments please...) and this week I'm seeing huge improvement. Yeah!
Ran a 6 mile treadmill workout Monday that included 3 pace miles at 10:00's, then traveled yesterday. Hoping for either intervals or a pace run today. --Bill
Background is that my left groin area has been sore for quite awhile now, and getter more and more sore as my training mileage increased. Pace miles have left me sore for the rest of the day. The ache is very similar to the hernia pain I had back in 2005, only on the other side, which had me worried. But I've had no hernia bulges.
Long story short is that I took a 2 hour nap Sunday afternoon on our living room couch which is L shaped and puts my legs in a different position than I normally sleep, and when I woke up all pain was gone! I've been focused since then on where I put my legs at night (no comments please...) and this week I'm seeing huge improvement. Yeah!
Ran a 6 mile treadmill workout Monday that included 3 pace miles at 10:00's, then traveled yesterday. Hoping for either intervals or a pace run today. --Bill
Tuesday, November 15, 2011
Count Down!
Cruising through a 6 mile recovery run today. The weather was just about perfect and I was feeling good about where I'm at compared to where I was.
I'm finally at a point where I can really look forward to the Dallas White Rock Marathon. This time I'm not even worried about my time due to committing myself not to race or even compete with myself.
My splits are not worth recording here, but suffice it to state that I average exactly 11:01 for each mile. That's with a 12:51 warmup first mile. The rest were in the mid ten minute range. The neat thing was just being able to cruse along and enjoy the run and the weather...........Mike
I'm finally at a point where I can really look forward to the Dallas White Rock Marathon. This time I'm not even worried about my time due to committing myself not to race or even compete with myself.
My splits are not worth recording here, but suffice it to state that I average exactly 11:01 for each mile. That's with a 12:51 warmup first mile. The rest were in the mid ten minute range. The neat thing was just being able to cruse along and enjoy the run and the weather...........Mike
Sunday, November 13, 2011
Running With Mike
I must report that I have truly enjoyed running with Mike these last 2 Saturdays! We have had a blast running and talking, and the miles have fallen by quickly -- at least until I ran out of gas each week.
Mike keeps saying we've done our time, our distance, and Dallas will fall -- we just have to go out and run to finish. I love his confidence, but I'd be an idiot not to notice that I seem to run out of gas and slow down to 12:00 miles or worse: (a) around 12-13 miles out if the miles are faster, and (b) around 17-18 miles out if the miles are slower. Bottom line is that I have this feeling that the last 6-8 miles of Dallas may prove to be very interesting for me...
That said, I have several fond memories from our two Saturday runs. Highlights include:
Our Dallas run weekend should be a riot!
Mike keeps saying we've done our time, our distance, and Dallas will fall -- we just have to go out and run to finish. I love his confidence, but I'd be an idiot not to notice that I seem to run out of gas and slow down to 12:00 miles or worse: (a) around 12-13 miles out if the miles are faster, and (b) around 17-18 miles out if the miles are slower. Bottom line is that I have this feeling that the last 6-8 miles of Dallas may prove to be very interesting for me...
That said, I have several fond memories from our two Saturday runs. Highlights include:
- Mike's three (3!!!) number 2 bathroom stops Saturday.
- Graphic descriptions of point #1. Each time.
- Dan Lara -- you are officially retired from reporting on Amy's race day bathroom management issues.
- Mike urging me to run much harder for our 6 pace miles in the middle of last weekend's 14 miler. Ie, "come on McClave, run harder or we're going to have to put a dress on you!" (wait -- you keep an inventory of women dresses in your trunk? Really? Do you keep any makeup back there? Just asking...)
- Mike's incredibly positive spirit and positive reinforcement.
Our Dallas run weekend should be a riot!
Saturday, November 12, 2011
Longest Run Since 2007
It just occurred to me that today's 20 miler was the longest run since the 2007 Mount Dessert Island Marathon. What occurred to me was I also ran that one with Bill!
Our goal was to run as close to a 10:30 pace as possible, but after walking a minute after each mile ( I think we may have missed our walk on one mile) our over all pace for the 20 miles was 10:59 with a max of 7:42. Don't ask, I have no idea!
We started with the 11:00 pace group which is supposed to run a minute slower for the first two miles. At any rate, here are our splits: 11:31, 11:19, 10:36, 10:12, 10:39, 10:12, 10:45, 10:45, 10:56, 10:42, 10:21, 10:26, 10:31, 10:41, 10:37, 10:48, 11:51, 11:37, 11:59, and a cool down mile of 13:11. It really wasn't a legitimate cool down mile, but that damn last mile was mostly uphill and we were beat plus Bill was having trouble with some kind of groin soreness. So, I'm calling it a cool down mile!
I was surprised at our consistency after the two warm up miles, but you can tell we were getting tired around mile 17 when the pace dropped to high elevens.
Still, we were pretty darn proud of ourselves for completing this long run. At this point, baring any surprise set back, I figure a 4:30 marathon is possible in Dallas. Yeah, I'm an optimist!.....Mike
P.S. I learned something about Bill today. He is a determined/stubborn runner! He hung in there with that groin problem bothering him for about the last five miles. I kept asking him if he wanted to walk and he declined.
He was determined to finish that 21 miles (he ran a mile before we started) without having to stop, other than our one minute walk at each mile. I have a lot of respect for that kind of attitude. We can rest when we get old!
Our goal was to run as close to a 10:30 pace as possible, but after walking a minute after each mile ( I think we may have missed our walk on one mile) our over all pace for the 20 miles was 10:59 with a max of 7:42. Don't ask, I have no idea!
We started with the 11:00 pace group which is supposed to run a minute slower for the first two miles. At any rate, here are our splits: 11:31, 11:19, 10:36, 10:12, 10:39, 10:12, 10:45, 10:45, 10:56, 10:42, 10:21, 10:26, 10:31, 10:41, 10:37, 10:48, 11:51, 11:37, 11:59, and a cool down mile of 13:11. It really wasn't a legitimate cool down mile, but that damn last mile was mostly uphill and we were beat plus Bill was having trouble with some kind of groin soreness. So, I'm calling it a cool down mile!
I was surprised at our consistency after the two warm up miles, but you can tell we were getting tired around mile 17 when the pace dropped to high elevens.
Still, we were pretty darn proud of ourselves for completing this long run. At this point, baring any surprise set back, I figure a 4:30 marathon is possible in Dallas. Yeah, I'm an optimist!.....Mike
P.S. I learned something about Bill today. He is a determined/stubborn runner! He hung in there with that groin problem bothering him for about the last five miles. I kept asking him if he wanted to walk and he declined.
He was determined to finish that 21 miles (he ran a mile before we started) without having to stop, other than our one minute walk at each mile. I have a lot of respect for that kind of attitude. We can rest when we get old!
Foot update
For starters, and for the record, I envy anyone who was able to get out and run today. You rock!
My session at the gym today was an hour on the eliptical trainer and 65 min. on another machine that is kind of a cross between an eliptical and a treadmill. The second machine fairly closely simulated running, but without the pounding of the treadmill or ground. I would liken it somewhat to running in water. I got my heart rate up to 142 once - accidentally - but kept it around 130 most of the time after a long warmup. Since I was inside I also was able to enjoy two hours of "Boom," a book about the impact of the '60s by Tom Brokaw.
The foot itself weathered the workout just fine, and I could have gone another 30-60 min. Maybe I should have. But at this point I don't want to overdo anything, I just want to heal.
According to the machines, the entire workout burned 1,444 calories and was the equivalent of about 11 miles of running.
I saw the podiatrist Friday, and she diagnosed a ligament strain. She said the intense pain I had on my last run was probably due to nerve damage. She's confident there's no stress fracture.
After hearing that I had a marathon in less than four weeks she prescribed a topical nsaid anti-inflammatory, physical therapy featuring ultrasound, the use of an Ace wrap around my foot, and ice therapy. "You don't have much time, so let's do it all," she said. She also told me I could run right now if I took it easy. This is the same doctor who got me through my first marathon in 2005 when I had a bone spur problem that made it hard to even walk, much less run. I have a lot of faith in her.
My first session of physical therapy is Monday, and I plan to schedule as many as I can as quickly as I can. The doctor said I should begin to see improvement by the third session, and she didn't think I'd need more than 6 sessions.
So that's it. I didn't run today and don't anticipate running until I can walk without pain, and I anticipate that happening within the next two or three days, and certainly no later than Thanksgiving Day, when granddaughter Angela and I will run a 5k.-- Rob
My session at the gym today was an hour on the eliptical trainer and 65 min. on another machine that is kind of a cross between an eliptical and a treadmill. The second machine fairly closely simulated running, but without the pounding of the treadmill or ground. I would liken it somewhat to running in water. I got my heart rate up to 142 once - accidentally - but kept it around 130 most of the time after a long warmup. Since I was inside I also was able to enjoy two hours of "Boom," a book about the impact of the '60s by Tom Brokaw.
The foot itself weathered the workout just fine, and I could have gone another 30-60 min. Maybe I should have. But at this point I don't want to overdo anything, I just want to heal.
According to the machines, the entire workout burned 1,444 calories and was the equivalent of about 11 miles of running.
I saw the podiatrist Friday, and she diagnosed a ligament strain. She said the intense pain I had on my last run was probably due to nerve damage. She's confident there's no stress fracture.
After hearing that I had a marathon in less than four weeks she prescribed a topical nsaid anti-inflammatory, physical therapy featuring ultrasound, the use of an Ace wrap around my foot, and ice therapy. "You don't have much time, so let's do it all," she said. She also told me I could run right now if I took it easy. This is the same doctor who got me through my first marathon in 2005 when I had a bone spur problem that made it hard to even walk, much less run. I have a lot of faith in her.
My first session of physical therapy is Monday, and I plan to schedule as many as I can as quickly as I can. The doctor said I should begin to see improvement by the third session, and she didn't think I'd need more than 6 sessions.
So that's it. I didn't run today and don't anticipate running until I can walk without pain, and I anticipate that happening within the next two or three days, and certainly no later than Thanksgiving Day, when granddaughter Angela and I will run a 5k.-- Rob
Wednesday, November 9, 2011
Chili Six!
Went out earlier this morning and went back in the house to put on more clothes! Walked my half mile and began a slow run in the chili wind. Increased the pace slowly each mile. Goal was only to get a six mile run in. Ran the six and walked a half mile back to the house for a seven mile workout. Splits weren't all that noteworthy but here they are: 11:49, 11:40, 10:50, 10:46, 10:29 and 10:06.
Note: Very upset to hear about brother Rob and his foot problem. Let's hope it's something that a few days rest will take care of........Mike
Note: Very upset to hear about brother Rob and his foot problem. Let's hope it's something that a few days rest will take care of........Mike
Tuesday, November 8, 2011
Foot problem
It was raining this evening, so I went to the gym to try to get 7 miles in on the treadmill. With a sore foot, I figured the soft, level surface would make it possible for me to get the distance in.
I was doing OK for 3.5 miles, then all of a sudden the pain got fairly intense and I had to pull up. After a short rest, I gave it another try, but that lasted all of 2 strides and I decided it wasn't worth the risk to keep going. I just climbed off and went home.
I will not run again this week until at least Saturday, and in the interim I'll probably do my workouts on the eliptical trainer. Saturday's run is supposed to be a 20-miler, but I have a feeling that's not going to be possible. If I have to start my taper now to give this a chance to heal, that's what I'll do. I'm in good enough shape that I should still be able to run in Dallas. -- Rob
I was doing OK for 3.5 miles, then all of a sudden the pain got fairly intense and I had to pull up. After a short rest, I gave it another try, but that lasted all of 2 strides and I decided it wasn't worth the risk to keep going. I just climbed off and went home.
I will not run again this week until at least Saturday, and in the interim I'll probably do my workouts on the eliptical trainer. Saturday's run is supposed to be a 20-miler, but I have a feeling that's not going to be possible. If I have to start my taper now to give this a chance to heal, that's what I'll do. I'm in good enough shape that I should still be able to run in Dallas. -- Rob
Monday, November 7, 2011
Beat the Rain!
Since there was a heavy soaker in the forecast for this afternoon, I thought I better get my butt out the door. Since I was only going to run an easy four miler I really didn't have to leave particularly early, but still, I didn't want to chance it.
My schedule called for a 1-4-1, but since I can't run my 20 miler on Saturday, having to change it to Friday, I had to, once again, adjust my schedule. So, now my schedule called for an easy four. Walked the first half mile and then started the four miler. Splits were: 10:48, 10;47, 10:04 and 9:57. Just a nice easy run.......Mike
My schedule called for a 1-4-1, but since I can't run my 20 miler on Saturday, having to change it to Friday, I had to, once again, adjust my schedule. So, now my schedule called for an easy four. Walked the first half mile and then started the four miler. Splits were: 10:48, 10;47, 10:04 and 9:57. Just a nice easy run.......Mike
Sunday, November 6, 2011
8 mile run on paved trails
I met a colleague at the Prairie Star Parkway entrance to the trails. We did 2 out and back. Then I got some water and he went home. Then I did 4 more for a total of 8 easy miles. My average pace was 10:03.
I felt great even after pushing myself with a 40 mile bike ride yesterday. The run went well. Having someone to run with kept my pace decent. Great weather, good scenery and conversation for the 1st 4 miles made it a satisfying run.
Saturday, November 5, 2011
40 mile bike ride
I joined the Clocktower group bicycle ride today. But I also rode my bike 5.85 miles to the start and then of course home 5.85 miles. That's why my total was 40. The group rode about 28 miles. It was a great ride. The leader took us some back roads to the City Market area for breakfast. I liked the urban ride, especially with virtually no traffic. It was a bit cold, but I was pleased with how I dressed and felt pretty good the whole time.
I did notice that I took the hills really well. I guess the Hilly experience and training are still with me.
My moving speed averaged 10.9 mph. Not bad for a relaxing ride. This group rides all year. I'm not sure how many cold days I'll do it, but maybe.
Good early-morning run
With the grandchildren here overnight Friday and for half of Saturday, I decided it was best that I get up early for my 12-mile run. I had promised them a pancake breakfast, and needed to be manning the griddle before 8:30
So, at 5:46 I rolled out of the sack, pulled on my cool-weather gear, laced up my new New Balance 1080s, and headed out in the dark.
I wanted to take it easy on this one, mainly because the arch of my left foot, which became sore as a result of last Saturday's long run, was still a bit iffy. On the level it was fine, but the hills made it hurt. Since my route was fairly hilly, I didn't know if I could do all 12 miles, but I figured an easy pace would give me a good shot.
I opened with a 10:21, followed by 9:56, and then because of my easy pace I was able to improve the pace by an average of 7 seconds per mile for each successive mile. The exceptions were the last two miles, each run in 8:51. I walked about 30 seconds after each mile.
The overall average pace was 9:27 for 12.2 miles. My foot was sore at several points, but the interspersed level stretches kept it manageable.
The pancakes were on the table before 9 a.m. -- Rob
So, at 5:46 I rolled out of the sack, pulled on my cool-weather gear, laced up my new New Balance 1080s, and headed out in the dark.
I wanted to take it easy on this one, mainly because the arch of my left foot, which became sore as a result of last Saturday's long run, was still a bit iffy. On the level it was fine, but the hills made it hurt. Since my route was fairly hilly, I didn't know if I could do all 12 miles, but I figured an easy pace would give me a good shot.
I opened with a 10:21, followed by 9:56, and then because of my easy pace I was able to improve the pace by an average of 7 seconds per mile for each successive mile. The exceptions were the last two miles, each run in 8:51. I walked about 30 seconds after each mile.
The overall average pace was 9:27 for 12.2 miles. My foot was sore at several points, but the interspersed level stretches kept it manageable.
The pancakes were on the table before 9 a.m. -- Rob
Solid 14 Miler with Bill!
What a great run Bill and I had this morning! We met at Nelson Island at 8:00. Wait, make that 8:10 due to Bill being late. His being late forced me to nap for ten more minutes. Darn!
We were going to stick to Bill's schedule of a 5 mile warm up, then 6 miles at a ten minute pace, then a 3 mile cool down for our 14 mile run. That was going to work for me since I have had knee problems for the last three days and I really wasn't sure if I was going to be able to run more than a couple of miles.
Considering we walked for a little bit, 30 seconds or so, at the beginning of each mile after mile 5, we did pretty darn good. Splits as follows: 11:53, 11:00, 11:00, 10:49, 10:50, 10:29, 10:35, 10:05, 10:01, 9:56, and a solid 9:15 for mile eleven. The last three miles were supposed to be at a cool down pace, which we did for mile 12 and the first half mile of mile 13. I was feeling pretty good and Bill told me to go ahead and finish strong and he would stick to his schedule of finishing at his cool down pace.
I kind of felt like I should stick with Bill, but at the same time I wanted to push myself. Since we were closing in on the finish line, I thought it would be okay to go ahead by myself. I finished mile 13 in 10:03 and mile 14 was 8:03. I walked back to meet Bill and he was finishing strong as well.
Bill had a very solid run and stuck to his goal. Me, I'm just all over the place with no plan, no goal and a knee that comes and goes in fits and spurts! Every run now is a crap shoot! No matter, I'll get through Dallas if it takes me 6 hours............Mike
,
We were going to stick to Bill's schedule of a 5 mile warm up, then 6 miles at a ten minute pace, then a 3 mile cool down for our 14 mile run. That was going to work for me since I have had knee problems for the last three days and I really wasn't sure if I was going to be able to run more than a couple of miles.
Considering we walked for a little bit, 30 seconds or so, at the beginning of each mile after mile 5, we did pretty darn good. Splits as follows: 11:53, 11:00, 11:00, 10:49, 10:50, 10:29, 10:35, 10:05, 10:01, 9:56, and a solid 9:15 for mile eleven. The last three miles were supposed to be at a cool down pace, which we did for mile 12 and the first half mile of mile 13. I was feeling pretty good and Bill told me to go ahead and finish strong and he would stick to his schedule of finishing at his cool down pace.
I kind of felt like I should stick with Bill, but at the same time I wanted to push myself. Since we were closing in on the finish line, I thought it would be okay to go ahead by myself. I finished mile 13 in 10:03 and mile 14 was 8:03. I walked back to meet Bill and he was finishing strong as well.
Bill had a very solid run and stuck to his goal. Me, I'm just all over the place with no plan, no goal and a knee that comes and goes in fits and spurts! Every run now is a crap shoot! No matter, I'll get through Dallas if it takes me 6 hours............Mike
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Thursday, November 3, 2011
Still Don't Know Where I'm at!
Have no idea where I'm at again! After such a poor showing, due to knee pain, on Tuesday, I opted to rest yesterday and only run a slow three miler today. Some slight knee ache, but tolerable.
I'll rest again tomorrow and hope to get through a 14 miler with Bill and Rob on Saturday.........Mike
I'll rest again tomorrow and hope to get through a 14 miler with Bill and Rob on Saturday.........Mike
Tuesday, November 1, 2011
Run while the weather holds
Nice, warm week - at least the first half - so I haven't wasted any time getting my first two runs in. I did 4.3 miles dodging 5-year-old pink-dressed princesses and teenage vampires on Halloween night. That one took 37:32, for an average of 8:44.
Then, Tuesday night, with the temperature at an incredible 74 degrees at 6:30 p.m., I did the scheduled 8 miles. That took 1:13:01 for an average of 9:07.
The weather is supposed to take a turn tomorrow, bringing rain and possibly even a little snow. Happily, though, I'll be enjoying a rest day. -- Rob
Then, Tuesday night, with the temperature at an incredible 74 degrees at 6:30 p.m., I did the scheduled 8 miles. That took 1:13:01 for an average of 9:07.
The weather is supposed to take a turn tomorrow, bringing rain and possibly even a little snow. Happily, though, I'll be enjoying a rest day. -- Rob
Temporary I Hope!
Plan was to run an easy four miles. It turned out that I had no choice. To begin with my legs have never felt so heavy and tired. Then the knee started to ache again. I took some Ibuprophen and will rest it tomorrow. Kind of in a funk right now.........Mike
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