VT Dad’s fight vs. inertia & flab

I was so stiff and sore from my 13,5 mile long run on Sunday that I took Monday and Tuesday as rest days.  I failed to get up at 5:00 A.M., for my predawn run, and with 6-8 inches of snow in the forecast overnight things looked bleak for attempting a P.M. run.  So I did what any slacker would do, I took 2 hours of sick leave, and went out at 9:15 for my 7.6 mile base run.  It was still cold, crisp and clear 24F, -4 C with a bit of a breeze blowing when I set out on my run.  The conditions were ideal for running, and at this time of day there were more runners out.  During my run, I crossed paths with 6 other runners.  I couldn’t cage my relative speed, because they all were heading in the opposite direction as me, but it gave me a different sense of camaraderie that I don’t get during my runs in the dark.

My run today was good, but not spectacular.  I was about a minute faster than the same run last week, but I have to still get about 5 minutes faster to reach my short term goal for this run.  I also have to get bed earlier, and get enough sleep, so that I can get my runs in before work rather than during work.

I had a good week, logging 31 miles, and reaching the last 2 of my short term running goals.  The 3 goals that I’ve reached were: 1. completing my first mile under 9:00, 2. finishing my last mile under 10:00, and 3. reducing my long pace below 10:00 per mile.   So I think I’ll begin my setting 3 new running goals: 1. getting my base run pace down to 8:40 miles, which would mean completing my 7.6 mile base run in under 65:52.  My PR for that loop is 68:00, so that would mean knocking down my PR by 2+ minutes, and cutting ~5:40 off my time from Wednesdays base run.  2. In a tempo run running the 2K segment with the 1K hill in under 10:00.  My PR is 10:02, and I ran a 10:35 Saturday.  3. Bringing my long run pace under 9:25, which is my current base pace for 7.6 miles.

My schedule for the coming week: Proprioceptive Cue: Axle Between the Knees
Monday:  Off, PM core workout
Tuesday:  Base Run: 7.6 miles @ base pace & drills 2×20 seconds: Steep hill sprints, 1 legged hop.  PM Core workout
Wednesday:  400m intervals @ 3K pace (1:50 goal).  1.5 mile warm up and coold down 12×400m intervals with 400m active recovery.
Thursday: 2-6 Niles Recovery Run at Recovery Pace.  PM core workout
Friday:  Tempo Run 1.5 mile warmup and cool down.  4×1 mile @ 10K pace (7:53 goal)
Saturday: 2-6 Mile Recovery Run
Sunday: Long run, 14 miles
Thursday

I went for my long run today, starting today late in the afternoon, prepared to finish in the dark.  It was a wonderful day for a run cool, crisp, and clear 27F, -3C.  My goal today was twofold to run ~13 miles, and to complete the run in faster than 10:00 per mile pace.  I felt great as I started my run.  My stride and cadence felt good, but early on I started having equipment problems.  This was my first run that I was carrying water in a long time, and ~1/3 of a mile along my water bottle fell out of its holster on my back.  I cursed out the water bottle, stopped, and fixed the holster, and continued on.  I reached the first mile at ~9:00, so I was moving well.  I felt good going up the 1K hill, and turned onto a shoulder of a road with traffic.  I was cruising down a long downhill when 2 more times my water bottle jumped out of its holster.  Again I stopped, through out some choice curse words,  and readjusted the holster.  Luckily, I was able to regain my composure, and proceeded onwards, making good progress.

This was also my first run in some time when I brought along “Clif Shot Blocks”, a solid glucose cube having 100 calories.  At the 45 minute point I grabbed my shot block, but couldn’t get the package back in my holster.  The shot block helped, and I cruised along for miles 5-10, negotiating a residential neighborhood, a long strenuous uphill, and the long 1K downhill.  At about the 10 mile point I grabbed my second shot block, and this time everything went smoothly.  I was dying at this point, and had a decision to go either 11.8, 12.8, or 13.5 miles.  I decided to go add the 1 mile loop, check my split, and if my split was sub11 then extend to 13.5 miles, if that split was 11+ then stop at only 12.8 miles.  My split was a 10:14, so I dug deep to complete the 13.5 miles.  Knowing that I was my last mile was over 10:00, I had to work hard the whole way to try and finish the run at faster than a 10:00 pace.  It was just me and the road, and I raced against the clock.  In the end I did it, finishing with a 9:54 pace.

My heart hasn’t been in the right place for running these past few days, but on Valentine’s Day, I wanted to go out for a nice run.  It was an ideal afternoon for a run cool, calm, and clear about 30F, -1C.  I set out on the same run as Wednesday, but with a different plan.  This run is 7.6 miles long, and I break the run into  8 segments varying in distance from 1-2K.  It is an out and back course, so each segment is repeated twice.  For today’s run I decided to make it a tempo run where I’d push the even number segments and try to run the odd segments at my base pace.  

I started out at a nice clip, running the first mile in a comfortable 9:25.  It was the second segment that had me smiling.  It is a 2K segment ~1/2 of which is uphill.  I ran my second faster split ever for this segment.  I didn’t approach my record split, but I ran that split during a tempo run ~10 days prior to running the marathon last year.  I reached the turnaround point ~1:45 faster than Wednesday.  I finished the run in under 70 minutes, at just over 9 minute per mile pace.

Today I accomplished the second of my 3 short term running goals, running a sub 10:00 last mile, clocking a 9:31.  I have only one goal left, which I can accomplish tomorrow, if I can complete my 13 mile long run in under 2 hours and 10 minutes.

I hope everyone has a wonderful Valentine’s Day.  I’m on my way out for crepes and fondue.

Today it was miserable, getting colder, 36F,2C and raining.  the forecast for the next 5 days are for temperatures to fall again below freezing.  I went out for a short run, and am hoping for better conditions tomorrow.

Tonight was as warm as it’s been in some time, 43F, 6C.  I went running at 9:15 PM, without my gloves for the first time in at least 3 months. A light mist of a light drizzle was falling, and because of the melting snow pack, there was a wicked fog.  Instead of the bright halogen headlamp I chose the red tonight.  In addition to the limited visibility, the dirt road I run on was severely rutted, so I had to pick my way carefully so as not to twist my ankle.  I found a good rhythm and was enjoying being alone and at peace.  Helping me keep my cadence was “The Pretenders” tune: Middle of the Road.  It was literally me running in the middle of the road, as on the dirt road I encountered as many deer (3) as cars.  

For only about 14 minutes of my run did I face much traffic.  I ran safely on a wide shoulders, while the reflection of the car headlights in the water droplets on my glasses turned my glasses into a kaleidoscope.  The rest of the time it was just me and the road.  I had a great time.

After making excuses for the first 1/2 of the week, I got up off my a$$ and exercised the last 4 days of the week.  My book has 3 different marathon running plans, and I’ve decided to tone it down some from the switching from the most intense plan to the middle choice.  The fact that my shoulder is impacting my performance is troubling, I’ll have to dedicate some exercises to strengthening my shoulder.  I also decided it was time to try and improve my upper body strength until I can do unassisted pull-ups.

My Schedule for the week is as follows:
Proprioceptive Cue:  Feeling Symmetry
Monday: Off  & PM core workout
Tuesday: Base Run and Drills: 7.6 miles at base pace.  Drills 2×20 seconds of Stiff Legged Run and Running No Arms & PM core workout
Wednesday: 400m Intervals 1.5 mile warmup and cool down 10×400m (1:50 goal) with 3 minute active recovery
Thursday: 2-6 mile Recovery Run
Friday: 1 mile intervals @10K pace (7:53 goal).  1.5 mile warm-up and cool down.  3×1 mile intervals with 3 minutes active recovery.
Saturday: Recovery Run 2-6 miles, and Cross country skiing
Sunday: Long Run 13 Miles at base pace.

I am also finalizing my spring racing schedule. 3/21: 5K, 4/11: 1/2 marathon, 4/18: 1/2 marathon, 5/24 marathon.

It was 34F, 1C when I began my run today late in the afternoon.  The roads were in pretty good shape, but there were still patches of ice on the dirt road.  More wind was in the forecast, but I couldn’t imagine running my long run indoors, either on a track or a dreadmill.  I set out on my run, and the first 7+ miles were great.  I was running well, equaling or surpassing all of my times for this same route from the fall, when I was in top form.  I began to struggle during the 9th mile.  My stride shortened, I was losing my focus, it was not a pretty sight.  I completed 10&2/3 miles, maintaining ~10minute mile cadence.  During my last mile, my right shoulder that I had injured in a fall while cross country skiing a month ago, was throbbing.  At first during my cool down and recovery, I couldn’t raise my arm over my head.  With effort, I finally able to raise my arm both up and out.

Today was our first day above freezing in quite some time, and did I go for a run outside? No, no, no.  I was bummed.  I was up early enough to run in the morning, but it was 4F, -16C, so I decided against it.  In the afternoon, I prepared for my run, but the wind was whipping at 30mph, so I decided to run indoors.  8 laps to a mile drove my crazy.  I got 4 miles in @9:05 pace, and then lost my mind.  I decided to walk for three minutes and try a uptempo mile, clock an 8:10.  Frazzled I finished with a 1 mile cool down.  Tomorrow’s forecast is for more wind as the temperatures descend below freezing again.

It was 20F, -7C crisp and clear when I got home form work this afternoon, and set out on my run.  While getting dressed, I wasn’t sure If I’d try a base run or a recovery run.  Within my first 25 yards I knew, I was running a recovery run.  I went out the dirt road, testing a potential route for tomorrow’s base run or possibly Sunday’s long run.  The dirt run had still had many icy patches, but there were also some areas of good footing.  I ran for nearly 40 minutes, long enough to refresh my body and spirit.