Winning Back What I Lost

630AM: Warm & muggy this morning; sauna-like conditions.  Speed workout: 2.5M warmup to the MVHS Track; 6 x 600m @ 5k pace w/ 1/4 mile jogs in between; cool.  Repeats were half the distance of last week but I also ran them faster.  First couple were actually faster than 5k pace, middle two were right on and the last two were probably closer to 10k pace.  A really good speed session overall.  Observed some other "masters" age athletes do some type of cross-training workout. They were doing pushups, situps, bleachers/stairs and 200m sprints. It looked like an interesting workout. I might have to try it during the "off season."

615AM:  Very slow, easy run. Felt horrible. My hips were really sore this morning and I just couldn't get into a strong rhythm. Had to stop midway and make a mad dash to a convenience store restroom.  Was supposed to go 11M but the weather started to turn nasty.  That and the late hour gave me all the excuse I needed to cut it short.  Not a good run overall, but there's always tomorrow. Think I'll get a massage today and see if I can't work out some of the kinks. 

630AM: Easy + speed (6 x 100m strides).  Felt much better today. Got a massage yesterday afternoon.  The gal spent the entire hour on my calves and hammies because they were so tight. She worked over the bottom of my feet pretty good too which seems to have helped my PF.  When she was done it hurt just to walk, let alone run, but I felt progressively better as the day progressed.  Plan on visiting the chiro too later on this week to get my hips realigned. 

6AM: A pretty good medium long run. Still sore in the hips but I feel significantly better than I did earlier in the week.  Weather was perfect, high 60's w/ light breeze. Ran into a light rain shower toward the end- one of those mysterious one's that occur w/ bright sunshine and no clouds directly overhead.  Started using a new remedy for my PF- a frozen tennis ball.  Soaked it in water, put it in the freezer overnight and used it to roll out the bottom of my foot. Genius.

640AM:  Short, easy run. Felt good to get < 6 hours sleep for once. Visited the chiro yesterday to get an adjustment.  My hips were real tight so he wasn't able to pop them but he was more successful w/ my back, neck and feet.  Sounded like he was snapping twigs.

9PM:  Easy long run. Had to attend a family reunion today so my wife didn't want me to run in the morning.  Ended up playing basketball and soccer in the 90+ degree heat.  Came home and took a nice long nap.  That really helped because I felt pretty good despite the heat (90 degrees when I left the house). 

630AM:  Easy progression run. Started slow and last mile at current MP. Still struggling w/ hip and sciatic nerve pain. Going back to the chiro on Thursday and hopefully he'll be able to help me feel "right" again.

6AM:  Speed workout: 2M warm; 6 x 1000m @ 8k pace w/ 600m jogs in between; cool.  Another good speed session on the MVHS track. I felt like it pushed me but not to the point of complete exhaustion. Hips still sore but not while I run per se. The pain is most pronounced when I transition from jog to run. Had to make a pit stop after I finished the intervals and starting back up again was a little painful. I've decided that its coming from my lower glutes/upper hamstring. Could be that I just need to get the foam roller out. I'm hoping that its muscular and not associated w/ the actual hip socket/joint. 

530AM:  Super slow/easy medium LR.  Supposed to go 15 mi but again time was the limiting factor.  I may or may not do 3M tonight to get my quota in for the day. 

Upper hammies & inner hips were sore throughout.  Just couldn't get into any kind of a comfortable pace. Sort of a dull ache but definitely bothersome.  Had my wife assist me w/ some hamstring stretches when I finished.  Need to be more mindful of doing this periodically to avoid having it come to a head.  

615AM:  General aerobic run.  A little better pace this morning but the hammie/glute is still barking.  Visiting my chiro during lunch and hoping for some relief.  The good news/bad news is that Pokey is only a little more than 3 wks away and so the taper is only 1 wk away.   

630AM: Easy Recovery run. Visited chiro yesterday and definitely noticed some improvement in the hammie/glute.  It's not all the way back but probably 80-90% at this point.  A better pace this morning w/ the last 2M + at current MP.  Last 20 miler of this training cycle tomorrow. 

7AM:  Last 20 miler before Pokey. Greenbelt from Glenwood to Barber Park & back. Easy pace w/ a strong finish.  On my way to to the convenience store to get a G2 and Diet Dew I flagged Court down. He was knee deep in a 15 miler of his own. Got an injury update from his Hawaiian vacation.  I'd feel sorry for him but he was in Hawaii so I think that would be illegal.

4PM: Left around noon for a 7 mile hike w/ pack into a high mt lake near Deadwood Res.  First 3 miles really kicked my arse, net elev gain of 2k feet. So I ended up doing a full marathon today.  I will say that the hike was more difficult than the 20 miler in the morning. 

Noon: Got up early and caught some really nice cutts. Some of the biggest I've encountered in the Idaho backcountry.  Hiked the seven miles back to the trailhead. Hiking a steep downhill w/ a pack is always more uncomfortable than it sounds. Not running but I'll count it as hill training.

620AM: Used yesterday as a rest day.  Still a bit sore from the weekends 20 miler + hard hike.  2.5M warm; 6 x 600m @ 5k pace; cool.  I was able to maintain the pace until the last 600m repeat which I logged at 6:37 pace. All the rest were between 6:20 & 6:30/mi pace.  Left hammie barked a little but held through the speed session. Got tighter during the cooldown which seems counterintuitive.  I'll stretch it out at work and see where I'm at.  Last hard week of training as I'll be starting a 2 wk taper next week. I used Pfitzinger's 2 wk taper model for UVM and I think it served me well so I'll give it another try this cycle.

6AM: 3.36M easy.  Schedule called for an 11 miler but my bowels did not cooperate. Had to turnaround and head back home or else.  Right now my digestive system is programmed to erupt at approximately 630-7AM every morning.  It is rather annoying to run w/ one loaded in the chamber every day. :(

NOON: 6.05M progressive run from AM Park to Willow Lane and back. 1M warm then increasing to goal MP (7:16/mi) for the last mile. Warm w/ no wind, typical August afternoon.   

615AM: Slow and easy 10 miles this morning.  No GI issues but the nagging left hamstring/hip socket pain is back. I stretched it out thoroughly last night but I just can't seem to shake it. I can definitely tolerate it but it would be nice to not have to. 

610AM:  Another slow, lifeless run.  Feeling a little worn down. Everything near the center of mass (hips, glutes, groin) seems to be sore.  Long run tomorrow then the taper begins.  Need to focus on getting more sleep, getting healthy and feeling strong again. 

9AM:  Last long run of the training cycle. Got a late start but I really needed the extra sleep. Even got in a 1 1/2 hr nap when I was done. Felt great.  Weather wasn't too bad considering its August.  Temp was near 70 at the start but reached the low 80's by the time I finished.  Still battling the soreness in my glute/hip/groin. Taper begins next week so we'll see if the lower mileage helps alleviate some of that. 

630AM:  Easy + speed (8 x 100m strides).  But for the lingering soreness in the left glute, I felt really light and strong.  It's not getting worse so far as I can tell but it's getting better yet either.  I don't think I would worry about it in a shorter race but it's hard to know how much it will be aggravated over the course of a marathon where small aches and pains can turn into real problems during the last 5-10k.  More therapy scheduled w/ the chiro for Thursday so we shall see. 

630AM: Easy run. This one was so short and unremarkable that I almost don't remember it- and it happened a little over an hour ago. Early onset of running dementia. 

615AM:  Speed workout: 2.6M warm; 3 x 1600m @ 6:40, 6:43, & 6:43 w/ 800m jogs in between; cooldown.  I felt a little tight this morning.  Had a hard time getting the legs stretched out. Breathing was great. Never felt winded. Just couldn't get the turnover and pushoff to feel comfortable.  I think I'm right where I need to be cardiovascularly but my lack of speed may keep me from repeating a 7:15/mi pace (A goal) over the marathon distance. 

640AM:  Short, easy recovery run. No pain or discomfort to speak of. Visting the chiro again today.  Just noticed that I've now run more miles so far this year than I did in all of 2010. 

630AM: Easy + speed (10 x 100m strides).  Tried out the RunKeeper app for my IPhone.  I kinda like the audio cues it gives you and syncing w/ Facebook.  Anything that keeps you accountable is a good thing in my book.  A medium LR tomorrow then I'll shift to runs of 6 miles or less next week leading into the marathon a week from tomorrow.

230PM:  Hot temps (upper 80's) and cloud cover (mildly humid).  At this point I'm just focusing on my form and feeling good. No serious pains, just a slight ache in my usual trouble spot (left hammie). Last medium long run of this cycle. Focus this week will be on keeping the legs primed, proper nutrition and getting some good rest.

630AM: Easy recovery run. Wore my Under Armour compression shorts today. I'm now in "throw the kitchen sink at it" mode toward this hamstring/glute soreness.   This will probably be my last morning run until race day.  Right now my bowels are programmed for 7-8am, which obviously could lead to disaster on Saturday.  Running at lunch or in the evening should do the trick....I hope.

830PM:  Temp very warm still at sunset. Looking forward to a little bit of cooldown for later this week and through the weekend.  Should be nice and cool at 6k feet on Saturday morning. Warm; 3M @ 7:15/mi; cool. Last hardish workout til Saturday other than some strides on Thursday. Set a new PR for monthly mileage. 

Tried out some new shoes (New Balance MR 1400's). I sized up 1/2 size and they fit perfectly right out of the box. I won't dare run in them this Saturday but I can see that I'll be racing in them very soon. Very light minimalist shoe w/ more room in the forefoot than the Kinvaras. Took me a couple of hundred miles to brake in the Kinvaras but these feel very comfortable right now. 

845PM:  Easy slow run w/ some pickups and a faster finish.  I may run a couple of miles tomorrow if time allows. Travel to Pocatello Friday afternoon, pick up my race bag and hopefully get a look at the course.