track fan

AM: (8 miles, 1:10:36).  Ran the last 10` at MP.  Greg wanted me to take it easy again this week and see how my leg holds up.  It is ok, mostly, but still hurts when I sit too long or run downhill.  

PM: easy 4.

So, I have decided not to go to Nashville to run the 1/2 marathon.  I am not complaining, but with my lack of sleep and stressful life the past couple of months, I need a couple days to regroup (it is spring break - starts next week).  I can't actually take time *off* but with no teaching I can try to relax a little more ... we will probably travel to Alabama to see Dean's Mom.  All the long days and nights are paying off a little.  My manuscript was accepted and will likely be out in electronic form by the end of the month.  I was just asked to be co-leader on one the projects that will be included in a huge grant that is due in May.  This is a big deal because although I am the director of the statistics core for the grant, having a statistician as co-leader on a project means that they trust my scientific judgments above and beyond my statistical abilities.  It means a lot more work, but it will look really good in my promotion packet - so I am glad. 

Dean is having surgery on his foot at the end of the month ... we are both really hopeful that it will mean he can run again in 4 months.  It has been a very long hard year for him.

I hope you are all having happy trails and more and more spring days!

1:02:34.  Trail run really early in the morning.  I had to pee, so I did ... and then someone came running up the trail!!  very embarassing ... but the worst thing was that I had to run back when I realized I had dropped my gloves ;-).

Not a good day at work.  I am so tired that every aspect of my job is suffering.  I think I will be forced to take a day off this weekend.

I hope you are doing well bloggers! 

AM: (9 miles, 1:20:26).  I kind of wanted to try a workout today, but I woke up and felt like crud.  When I complained to Dean about how bummed I am since I felt like I was just getting into sort of decent shape again ... he said, "it is a perfect time to take an easy week, nothing messes up being in good shape than having to take a week off because you are sick". He is, as usual, right.   I enjoyed the run, but I just don't feel "right".  I think the lack of sleep and not eating much is catching up with me.  I need to focus on caloric intake this weekend ... well, alcohol has a lot of calories doesn't it?  (just kidding).

PM: easy 4.

Happy Thursday bloggers! 

59:44.  Legs felt good today -- my stomach still feels "weird" -- but weather was perfect, my legs are rested (niggling pain in my adductor region but ...) and it was a nice run up the mountain.

Happy Friday bloggers! 

AM:(8 miles, 1:10:23).  Easy run ... hilly, but easy.   We had our neighbors, their dog, and their two children (4 and 18 months) over for pizza last night ... it was a blast.  The husband is actually in my department (and has his office two doors down from mine) - but we never really talk too much at work.  They actually are both OB-GYN docs, but only Amy, the wife, is a clinician.  The kids were so fun.  The smallest one, Marco, LOVED our big dog, Keiko and followed her everywhere.  Luckily, she likes kids ;-).

PM: 4 miles easy.

I hope you have a great weekend bloggers! 

2:04:02.  I don't have any idea how far this run was, but after my run last week (on a marked course) I am pretty sure it was longer than 14 ... although it was hilly (and on a trail) and 82F or 83F? so I am pretty sure it wasn't 15, so I am compromising and calling it 14.5 ... who cares ?

I ran pretty hard the last half of the run -- I used the EFS liquid shot (see Nan's page for information) -- a little before I started and a little after about 8 miles.  It was pretty good.  I still can't imagine using it for a race until they put it in a more carrying friendly size -- since I don't use water belts or anything; but when they do come out with more of a 'gel size' I will most definitely give it a try.  

Nice run, I feel pretty good today -- I think it is because I did not work at all yesterday -- wow!  first time in so very long.  

I have to work today, but probably only a few hours.  

I hope you are all having a wonderful day with your families! 

AM: (9.5 miles, 1:21:50).  24:48wu/29:23cd.  10 x :45 w/2` recovery.  Greg wanted me to do these at about 70% to try out the leg.  I still can't get adequate push-off, my hip feels stuck.  After Sunday (I ran and then sat at the computer for 5 hours) I am pretty sure it is because of all the sitting at the computer.  My hamstring was killing me all night Sunday.  More exercises, more getting up from my chair during the day at work, and more ART is in order I guess.   

PM: easy 4.

1.5 weeks with no teaching - yippee.  That means 8-10 hour days at work instead of 10-12, YEA.  Next week we are going to Alabama to see Dean's Mom.  I have two conference calls that I can't get out of ... but I to be able to relax a bit (on the redneck riviera) too.

I hope you are having a wonderful week bloggers!! 

Very slow run up the mountain.  It was slow for two reasons, one was that my hip/leg is killing me today and the second was because I was trying to soak in the views, the weather, and enjoy the run for Sally ... those of us who run in Arizona know how lucky we are this time of year ... I ran "with" (behind) Sally when I was a pacer for the Tucson Marathon a few years back, she was such and inspiration, *everyone* knew her in the race, people in the front, people in the middle and people in the back of the pack.  

Be safe bloggers. I also spent my run thinking of Jenny Crain  and our own Kory (who we were so relieved to have survived).  

AM: (9 miles, 1:16:53).  Last 20` hard.  I don't know exact splits, but I can time by landmark.  The last "little over 2 miles" was 18:01 on the way out and 15:31 on the way back (and it is uphill on the way back).  The 18:01 was by my feel about 8:45 pace (seems to be my new 9 min pace) which would mean the way back was probably somewhere around 7:30.  Given the terrain I am pretty satisfied with the effort.  

PM: 4 miles.

My hip was completely killing me last night.  It warmed up on the run and I did not feel it the last 20`, but we'll see how much I will pay later.  I hope I can get this worked out soon.

I hope you are all having a wonderful day, happy running everyone! 

1:11:06. Ran down near the track and ran on the trails ... and then uphill home.  I won't bore you with the details of the run except to say it is very warm.

This morning I was in our "workout room" (we have a Power Tower that I use for ab workouts) and I noticed that a bunch of trucks were stopped out in front of our house.  It kind of scared me, until I thought, "ah ha, the javelina must be crossing the road" -- so I ran outside and sure enough I could hear their little hooves even before I saw them.  There were over 20 of them.  They send the smaller ones (and babies) first, and then the huge ones follow behind.  I never get tired of watching them.  Jake (one of the dogs) finally got up about 10 mins after they passed (lifting his hound nose up in the air -- they have a very strong smell, even to humans).  

I hope you all have a very enjoyable Friday!! 

AM: (8 miles, 1:09:13).  My "usual" Saturday route, including a little stop off to feed Big Boy and CoCo their Saturday carrots.  It was hot ... 85F in March just is not right ... I want at least 2 more months of perfect weather.  I guess in two months I won't think 85F is very hot, so all is good.

PM: easy 4.

Hurrah for Nan for taking second in the USA 15K championships.  And congratulations to all the McMillan Elite athletes for their runs today in the Bandito 15K  !!  (I know they enjoyed their race for Sally).  Greg ran too ... he told me that it was just a run for him (he said he has had a very very very long taper ;-) )-- but he was running with the team so he could share in the post race beer that they were going to win.  That's my coach, he makes me proud ;-).

I have to go get caught up on the NCAA action -- congratulations to Luke Verzbicas for a new indoor HS record (14:06) and Brianne Theisen (Oregon) for a new collegiate pentathlon record (she broke her own record) !! 

2:00:30, 1:02:49/57:41 (8:58/8:14).  Last 3 miles were 7:28-7:50 pace (I did not want to run that fast today, so I did not actually obtain my splits, I just kept track of the time between mile makers).   My hip/leg was killing me on the way home, dang it. I am going to go see the chiro tomorrow and see if it is my SI joint in hopes that he can adjust the heck out of me.

It was warm again ... 80F and sunny.  Not used to this yet ... but it was not completely unpleasant, yet, just a little warmer than comfortable.

I hope you are all having a wonderful Sunday! 

AM: (10.5 miles, 1:31:06).  26:42wu/30:25cd  6 x 800 w/400 recovery.  Wasn't sure what to expect with my last 2 weeks of leg problems and no speedwork -- should have been somewhere between 6:37-6:40 pace -- averaged 6:40 pace so that was good, but the consistency really really surprised me, as did the trend:  3:22, 3:22, 3:20, 3:20, 3:19, 3:19, wow.  I did this workout last month in almost the exact same average pace, but today was much more consistent.  Pretty pleased.  (average 2:40 recovery). 

PM: easy 4. 

I got my SI joint "adjusted" yesterday, the chiro said it was out by over an inch.  Felt much better today ... lets hope the sitting down on the plane all day tomorrow doesn't make it worse again.  We are flying out of Phoenix very early tomorrow morning so we are driving up tonight.  

Yesterday I spent a very long day with animals and the vet.  Woke up to a sick cat, he either ate something bad (like a toxin or toxic bug -- who knew?) or has some 'internal' thing.  And our dog Keiko has some type of growth on her hip (she has had cancer twice now).  So, I had to work extra late to make up for it.   Luckily, I will have plenty of work-time on the plane tomorrow!!

I hope you all have a wonderful day!

53:xx.  

So much fun.  We got up super early for our flight out of Phoenix we got into Mobile, Al at 4PM.  I knew I wanted to get a run in (the drive to Gulf Shores is about an hour or more during rush hour) before it got dark.  So, I had found some mountain bike trails near the University of South Alabama -- I thought "wow" sounds like a good place to get a run in.  So, Dear Dean drove me to "near the trailhead" (we did not know exactly where they were, so Dean got me close and I ran around to look for the trailhead).  I did find them and they were awesome!  hard to describe, but 12 miles of soft surface, dense hardwood forest, sandy/dirt/leaves .... some hills, but mostly flat .... well marked -- so cool -- the markers were homemade, wood arrows nailed on the trees, water bottles stuck in branches, and arrows spray painted on trees.  The trail was very windy - and not very technical, and I will admit since I was unfamiliar I was with the area I was a little nervous.  But, all was well and I really enjoyed my little run after a day of airline travel.  It was tough getting started, my legs were really tight and I did not feel good, but I warmed up and all was good (I won't complain about how bad my hamstring/bum hurt during the 1.5 hours to Dean's Mom's house afterward, ouch).

 I hope you are having a great week!! 

AM: (9 miles, 1:17:02).  24:34wu/23:56cd  10 x :45 w/2` recovery.  Ran up AL-180 (gulf on one side, bay on the other).  Beautiful.  The wu averaged 8:30 pace (there are mile markers), I did half of the pick-ups with a tailwind and then turned around into a headwind that you can only find on a pennisala.  

PM: easy 4.

We slept last night with the sliding glass door open, listening to the waves roll up on the shore ... very nice.

I am busy trying to finish up writing a clinical trial and I have to participate in an initial phone interview today and then another tomorrow.  I hope to be able to take at least the afternoon off tomorrow. 

I hope you have a wonderful St. Patrick's Day (patron saint of Ireland -- not drinking, despite what many believe ;-)).

1:08:11 (35:12/32:59).  Drove to the bicycle trail today -- I had a very close call yesterday running on the side of the highway (I was running against traffic and all was well, and then all of a sudden a truck came from behind me going about 100 mph, I swear he was so close that it knocked me off the road -- he was passing about 5 cars, all going about 75 mph so he came over into the opposite lane of traffic -- it scared me so much that I was hyperventilating for about 5 minutes).  It is a nice ~10 mile trail that meanders (it is the south after all).

Felt awful today.  My leg muscles are tight, I am tired, and it was super humid (especially since it has been a very long time since I have run in high humidity).  But, after the turn-around I felt a little better, and since I was in a hurry I sped up a little.

I was going to add another run this afternoon (since I won't be able to run my second run tomorrow because of travel) -- but I feel bad that I have had to work the entire time I have been here, and decided to just take the afternoon off and spend it with Dean's Mom.

MARCH MADNESS!!  So far so good!! 

1:14:39.  Had to get up pretty early to get a run in before we left to come home.  Rough rough day of travel.  Stuck in traffic to get to the airport -- 2.5 hours worth, then 2 delayed flights later we get into Phoenix at 11PM and then had to drive the 2 hours home.  All totaled it was over 15 hours of driving and flying.

It was humid again during my run (81%) but it wasn't really hot, so it was tolerable (~75F). It was lovely to sleep with the sliding glass door open for 3 nights and listen to the water crash on the surf ...

2:07:32.  Nice to be back on the trail ... still not really feeling "good" - it seems as though every run is a struggle.  It is hard to describe, I am just tired and don't really feel "good" at any point ... but I can still get it done so all is good.  I am pretty sure it is just the stress of the last few months. 

There was a really big cycling race here this weekend, it was a stage race. Friday was a time trial, yesterday was a road race, and today was a criterion course.  The course was actually my 5.5 mile loop (they said it was 5.6) and the long downhill portion was in front of our house.  Each age/grouping (Pro, CatII, etc.) did somewhere between 7-9 laps.   Very cool, the fast Pro men were FAST ... you could hear the peloton before you could see it!

I hope you are having a wonderful day!

SUPER news -- Shalane Flanagan just took bronze in World Cross-Country.  I don't think an American woman has metaled in world cross since the early 90s (92 was the last year an American woman won - Lynn Jennings).   She is still my favorite to won the Olympic Trials Marathon ...  although there are so many good women distance runners right now (including Amy Hastings who just ran a 2:27:xx in the LA Marathon today!).

Galan Rupp came in 3rd in the NY half-marathon in 1:00:30! 

AM: (10 miles, 1:24:36).  27:53wu/28:36cd  + 10 x :45 w/2` recovery.

PM: 4 miles easy.

After a few days of 80-90F weather it was a beautiful 50F today!!

Felt a little better (I got my SI joint pulled out again yesterday).  I think I might have to get a blood test soon, I am not really slowing down, but something just "doesn't feel right".  It was interesting because Kory had mentioned carbs to me on Sunday, and Dean actually (independently) said something about it last night.  I have not actually been "no carb" but I have cut out many carbs from my diet.  I have felt better (less full) in general, but it is possible that after a couple of months of this diet it may be catching up with me.  When I say lower carbs I mean, no pasta, no potatoes, no rice and very little bread.  Not entirely carb free, just lower.  If my iron/thyroid comes back normal, it may be that I need to think how to smartly add a few more carbs into my diet.  Anyway, today was better so we will see if whatever it is just dissipates on its own.

Have a great day bloggers!! 

Don't know my time - it was a recovery run so I don't really care how fast it was ... I was, as usual, in a hurry to get to work to prepare last minute stuff for class this morning (today went super well, I think everyone is starting to get it!!).  It was 43F and sunny (perfection), I ran up the Yeatman trail and, as usual, struck on how beautiful it was ... I am extremely lucky to be able to run in such a beautiful place.  

Felt good, I actually got 6 hours of sleep last night -- woohoo!  I only had to take 15 mg of melatonin to get there (getting old is definitely NOT for sissies).

So, after a year of trying ALL (and I do mean ALL)  conservative treatments for his foot problem Dean is having surgery on Friday.  This is pretty much the last chance he has at ever being able to run again.  And for a man who has run fairly competitively since Jr. High (nearly 40 years) it is very important.  Anyway, he was diagnosed with avascular necrosis in his second metatarsal (basically the head of the bone is dead because of a lack of blood supply).  The surgery is pretty interesting in that they cut a wedge of bone out and "flip" it, and then put pins in to hold it in place while "new bone" grows up around it.  It will be a long 6-8 weeks of absolutely no pressure (e.g., crutches or wheelchair) on his foot and then another ~ 8 weeks while the bone gets strong enough to run on it ... but it will be so very worth it to see him running again!  Anyway, keep him in your thoughts on Friday, if you would please.

I hope you are all having a wonderful week, happy hump day!

AM: (9 miles, 1:18:20).  Last  hilly 10` at half-marathon pace.  Felt ok ... I was out too late last night, Dean had a faculty candidate and we took him to dinner and it ended up being a late night. My hip feels weird again, it doesn't really hurt, I just don't feel like I am getting any range of motion, simply odd.  I have not felt as bad (overall) as I did last week, the increased carbs must be helping ... 

PM: easy 4.

Very busy day today -- I hope you are all doing well!!

Ran up the Yeatman trail, added on a little to make it a 70` run. I tried a new trail, beautiful views but very technical and sort of scary (long drop, rocky, not even single track).  I don't think I will run that much, although from my vantage point I saw a trail that looked interesting ... that one looked much more "running friendly".  Maybe next Friday I will try to get over to it.

Spent all day with Dean at the outpatient surgery center.  The surgery went well.  The doctor was emphatic that he stays completely off of the foot.  He now has a screw that is holding the bone in place and if he puts any pressure what-so-ever on it before the new bone grows around it then it will not hold.  So he has to wear this huge boot on his foot even in bed, has to use crutches for everything, can't drive, and is pretty useless (even for bug-killing which is most definitely his job).  He is doing well considering, and it being March Madness and all isn't that hard for him to be a couch potato.

I hope you are doing well! 

AM: (8 miles, 1:09:58).  I got out a little late (apparently painkillers makes Dean a little chatty ;-) ), but I felt better than I have in almost 3 weeks.  Yea for sweet potatoes.  Saw BigBoy and CoCo ... they were happy to get their Saturday carrot fix.

PM.  Easy 4.

I need to get caught up on some work that did not get done yesterday ....  GOOD NEWS: outdoor track has started!!  Cardinal Invitational last night, good to see who is in shape at the beginning of the season, it is going to be a good one!!

Happy Saturday bloggers.   

2:00:51 (1:03:25/57:26; 9:03/8:12).  Progression run, miles 8-12 were 8:15-8:30, with the last 2 at 7:30 and then 7:00.  Perfect day for a run, sunny and 65F (maybe a little too sunny at the end, but I can't complain really).

Bummed about the game last night -- although UConn played an excellent game.  Happy about VCU -- hard to choose between them, but I think they have the slight edge in my hopes over Butler.  I was also bummed that Kentucky won today, they played so dirty against Ohio State that I don't think I will ever be able to cheer for them again.

 Congrats to all the Buffalo runners -- the blog was well represented yesterday for sure!!  Big hats off to Kelli on her win!

AM: (10 miles, 1:23:44).  29 something wu and 31 something cd.  10 x :45 w/2` recovery.

My watchband broke today so I might not have any times for my runs for a few days --  will likely have to borrow something for my track workout on Thursday, yikes, or maybe I can figure out how to use Dean's heart rate monitor watch!

PM: easy 4.

So busy.  Dean is doing really well, but it is a challenge ... it is going to be a long couple of months!  I am just looking forward to the first month or two back for him (because we can run together -- until he gets too fast for me).

Happy Tuesday!

no watch.  Up the Yeatman trail ... I can tell it is Spring because there are always people out on the trail these days.  I don't mind, we all are enjoying the same thing.  Last week there were about 15 "older" birders on the trail, they all had hiking/walking sticks, I passed them on the way up the trail, and again on the way down.  On the way down they all stood in line on both sides of the trail and held up their walking sticks so I ran through them, it was pretty funny, and they seemed to get a kick out of it ;-).  Gotta love Springtime.

I also LOVE LOVE LOVE Zappos.  I ordered a watch yesterday afternoon, and for FREE they sent it out and it is being delivered this afternoon!  It is a different brand from my old Nike Imara (which they don't make anymore) -- but just as low profile (except for the face - so I can read the numbers).  Simple watch, simple price, happy me.

Have a wonderful day bloggers!

AM: (10.5 miles, 1:28:34).  29:13wu/27:10cd + 6 x 800 w/400 recovery.  

3:22, 3:18, 3:19, 3:20, 3:19, 3:18  (recovery 2:17-2:28).  Interesting.  I did not feel like I was bringing my A-game to this workout today.  I wasn't sure why, but all the way to the track I just felt ... off.  The good news was once I got going it didn't feel all that bad, and once I hit the 4th one, I knew the workout was in the bag.   Happy that it averaged a second faster than last time (3:19 average ... 6:38 pace whoohoo).

PM: easy 4.

Another busy day ... so tired these days, I really really really need a break.  I am so looking forward to May -- end of classes, big grant submitted, and ... well it will be too hot, but still.

Have a great day bloggers!!