Doesn't Get Easier

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Catch up entry  for weekly miles.  Placed 7 out of 330 in the 40 to 44 year old age bracket.

catch up entry

5:30a inside, sleepy from weekend events, increasing sodium in diet

11:30a outside, felt pretty good, lower abs were feeling little sore, followed run with Ab workout

Back on the running blog again.  I've spent the past year trying to solve an injury I've been fighting for the past 4 years.  I self diagnosed it as a sports hernia along with a groin strain.  I can't believe I ran and raced with the injury for such a long time.  It made running miserable and normal tasks painful, but I wasn't going to pluck down $$$ for a surgery and didn't want to give up running.  So with a little research and self experiment, I finally found a solution that has brought me back.  Hopefully with ongoing maintenance I can keep it from recurring.  For now just trying to build up my base miles again, keep getting stronger, and run a few races along the way.

5:30a outside, perfect weather and energy level was good

11:30a outside, little tired first 2 miles and fine the rest

11:30a outside, pushed the pace just a little (7:18 avg), no pains

Smith Squats 1 x 20, Seated Calf Raise 1 x 20, Ab Workout 2 x 15, Push-ups 2 x til tired

5:30a outside, great cool weather, good energy level, legs had good bounce

11:30a outside, little tired first mile and fine the rest once heart rate picked up

5:30a outside, cool weather, energy level good, legs were stiff though

Noon outside, tired but felt stronger the longer I went, followed up with another Ab workout

7:30a outside run.  Started out slow because right groin was boethering me a little.  Gradually felt better throughout the run.  Most of the miles were in the low 8s pace wise.  Made a couple stops for water.  Last 3 miles were a struggle, little lower ab and inner thigh discomfort, but for the most part legs were just plain old tired.  I have ways to go endurance wise, but did make an agressive move in mileage this week.  I haven't strung together this many miles in a week since early June 2011.  Now will just try to do the same thing next week after a rest day tomorrow. 

3:30p outside run 12.44 mi at 8:30 avg pace

Slept in this morning.  I was wiped out from building a raised garden bed over the weekend after the long run Saturday.  So put the run off until later in the day.  Right hip flexor/groin was still "there" during the first 5 miles, but then went away.  Right side of body has always been the tightest.  Started the run slow with first couple miles with a 9 handle.  Super thirsty during last half of run as it was dry and windy out.  Should have brought water along.  Ab workout after run with some planks for the flexor. 

5:30a outside 8.5 mi run, much slower, no watch

11:30a outside 6.5 mi run, a little faster, but still slower than usual, no watch

Right hip flexor and quad still bothersome first half of run, but then goes away.  More than likely tendonitis.  Also bottom of left foot a little tender from where I stepped on a rock during a race a couple years back.  These are smaller issues though that should go away as the body adapts. 

11:30a outside run easy followed by some weight training.  Did 4 sets for legs and 4 sets for abs. 

5:30a outside ran 9.4 mi on the bike path, slow going this morning, right leg still bothers off and on, not getting any worse

11:30a inside ran 5.1 mi on the TM to take it easy as legs adapt to mileage

11:30a outside, a harder run with hills at 8:30 avg pace.  Hit the down hills fast in hopes of fixing issues with my right front leg.  It only bothers me during the first steps of a run or after cooling down.  Once the leg warms up I don't feel anything.  Pretty sure it's some kind of adductor issue still, but it's slower getting better, I think anyway.

5:30a outside, real EZ 16.25 mi at 8:30-9:00 paces.  Legs felt a little clunky because of run yesterday.  A bit disappointed because had to take a couple breaks for water and walking.  I was hoping to go 20 mi, but just didn't have the umpf as the temp was rising and I was a sweaty mess.  Tough week, hopefully next week will feel better.  Hard to get back what one had endurance wise.

5:30a outside 9.4 mi, right leg/adductor feeling better

Lunch time outside 6.1 mi, right leg/adductor still feeling "ok", I think slow starts are helping. 

Completed my abs routine after run.

5:30a outside 8.6 mi

Lunch time outside 6.6 mi, a bit faster than morning run.  Nothing new to report.  Still have some right adductor and hamstring tenderness that comes and goes.  Not sure what to make of it other than some adjustment pains.

5:30a outside, right leg mostly a non-issue, small flare ups once awhile, getting better

11:30a outside, stiff/tired first couple miles, no problems after.  Smith Squats (105 lbs) 1 x 20, Calf Press (280 lbs) 1 x 22, Wt. Pelvic Tilts + Crunch (20 lbs) 2 x 20

5:30a outside, front of right leg hurt a bit during first half

9:45a outside, same old right leg issue.  Leg Extensions (light, slow negative) 2 x 15

11:30a outside, warm but cloudy out,  decided to run just once today, started to feel really good overall during last 3 miles.  Did some ball crunches and light single leg press afterwards.

7:30a outside, humid conditions and I was tired from the start, managed to eck out some decent paced miles, but I was struggling the last 3 miles.  Just not sure if I'm going to find my legs for the longer runs.  Perhaps it's the overall higher weekly mileage that is draining my Saturday long run plans. Hopefully my endurance comes around so I can get into 20+ miles.  I keep losing weight which should help. 

9:30a outside, felt pretty good throughout

11:20a 12 miles outside, didn't have the stamina of yesterday, but not too shabby

4:30p 3 miles inside, right leg stiff, felt cumbersome, weight training afterward

5:30a outside, real struggle as right leg was tired from squats yesterday & dead legs

11:30a inside, still recuperating right leg and soreness from weights on Tuesday

5:30a outside, still rehabing front right leg, still sore from weight training

Out of town for a wedding.  Decided to give my legs a couple days off in order to catch up.  The additional exercises I did this week really pointed out some weakness in my quads so I plan to keep on working on that area.  Only doing a couple sets, high reps, and light weights.  Single leg squats and lunges are the primary focus in addition to my ab cycle. 

5:30a 9.3 miles outside, right adductor bothered mostly during first 3 miles, aggravated it while single leg jump roping yesterday, everything else was fine.  Quads are recuperated from last week additional weight training.  Just tried to get cute with jumping rope yesterday and flared up my right adductor.

11:30a 6 miles outside.  Right adductor not hurting as bad but still a bit sore.  Did some light stretching and various side lunges with only bodyweight.  Those really hit the weak area.

No run today.  Decided to go with weight training only.  Higher rep, light stuff along with my usual abdominal cycle. 

5:30a outside 8.6 mi.  Upper right leg/adductor hurt a little during first half of run and then dissipated.  Injury has something to do with push off phase when hip is pushed forward.  Try adding bridge exercise?

11:30a outside 7 mi.  Injury reacted the same.  Thought this might be a flexor or quad issue, but now certain it's the right adductor magnus muscle.   Legs felt better the last 3 miles, but was getting tired.

After work did a cycle of Side Leg Raises, Bridges, and Stretch: Adductors, Quads

11:30a outside 5 mi.  Injury about the same, maybe a little better.  Will work on adductor, abductor, and  flexors strength everyday.

No run again today in order to rest right leg for race tomorrow.  Feels better, but still there.  Going to company picnic this afternoon. 

Completed the 2012 Route 66 10K for the first time today.  Only my second 10K I've ever competed.  Up to this race I've been working on a small injury in my right leg/adductor, but have successfully gotten back into running more consistently since ridding myself of a larger injury in my lower abs.  The race was designated as the Road Runners Club of America Illinois State 10K Championship for a second year.  So all participants are eligible for State Championship awards.

The night before I came down with a stomach illness, probably the potato salad at the company picnic, and didn't sleep well until about 2am.  With the combo small injury and now a stomach bug, I didn't plan on running in the race in the morning.  However,  awoke in the morning feeling just a little weak and thought I should give it a go even if not feeling 100%.  So packed up the family and drove an hour to the race.

As usual, I didn’t eat anything before the race and only drank water and a cup of joe.  Wasn’t feeling too bad, but could just tell if I ate something then everything would quickly change.  We got to the race in plenty of time.  Picked up my packet and then just hung out talking to other people.  The small town charm, sunny sky, and low pressure atmosphere picked my spirits up. 

It was already feeling warm at the gun, but started off with no problems.  Here is a mile-by-mile:

Mile 1 – 6:15  Felt out of sorts a bit.  Legs were moving good, but system needed to catch up.  Right leg injury was hardly noticeable.

Mile 2 – 6:24  Lungs still felt out of sync, but as I warmed up I could feel better energy flow.

Mile 3 – 6:41  Backed off some to get the lungs in sync.  Didn’t mean to back off this much though.  Stomach and GI were complaining a bit. 

Mile 4 – 6:41  This pace felt better and I could tell my bodyweight is the drag.  Can feel that extra 20 lbs. and the rising heat.

Mile 5 – 6:47  Slipped again, but wasn’t watching the clock anymore.  Focused on pushing ahead as fast as I can without blowing up.

Mile 6 – 6:30  My fire finally started to burn stronger as I passed people on the way back into town.  However, was “chicked” by a girl that I passed earlier on mile 5.  Tried to hang onto her with plans to pass her on the finish.  No dice.

Finish – 1:30  Started to get mad and just ran as fast as I could.  Finished feeling like I was going to puke, but didn’t.  I pushed myself just enough.  Gave a big congrats to the girl that passed me. 

Final chip time of 40:48 with an average pace of 6:35 per mile. My overall finish place was 22 out of 553 finishers and age group finish place was 3 out of 34 finishers in the Men 40 to 44 age group.  We hung out for the Route 66 festival and collected my age bracket medal.  Kids had fun and our oldest now wants to run a 5K.  I didn’t have a PR in me today due to several reasons/excuses, but plan to make this an annual race on my calendar.  I was only a minute off the winner of my age group.  Already had the "if only" thoughts running through my brain.  Plus the fellow competitors are really great to hang out with afterward.  Some said they had a target on my back after I passed them, but couldn't catch me.  That made me feel good.  Overall, a really neat event.

Noon outside 11 mi.  Legs were a bit dull and had no pop because of rope jumping yesterday.  Could feel the injury through the first 4 miles.  Quite certain it's an adductor tendonitis.  Hardly felt it during the race, but could tell my right leg was weaker.  Probably feel it more during training as I'm in a stance phase longer when running slower.  Anyway, continue to work on building strength in right leg.

Hip Hikes 3 x 15, aggressive adductor massage, and groin stretch

11:30a outside 6 mi.  Injury felt a bit better at first, but then started to ache again until mile 4 or so.  I think it's getting better though.  Was it the Hip Hikes?  Massage?

Squats: 1 x Warmup & 1 x 22 115 lbs, Pelvic Tilts + Crunch 2 sets, Wt. Adduction: 1 x 20 30 lbs & 1 x 15 60 lbs, Lunges: 1 x 15 30 lbs. Hip Hikes: 2 x 15

11:30a outside 7 mi.  Again, right adductor injury felt better during first mile than in past, but then got sore again until mile 4 where as usual it goes completely away.  There is progress being made here though.  Did have a bit of a breakthrough in that things feel tons better when I focus on being a bit more upright, pelvis level and forward, and engaging the glutes.  When tired I might be tilting my pelvis more, sticking out my rear end, and using the adductor to bring the leg forward, instead of more important hip flexor muscles.  I betcha why this happens is out of habit after years of lower ab weakness and pain.  We'll see what happens tomorrow.

5:30a outside 7 mi. Jogged slowly. Injury stiffness & pain: Low mile 1, Medium mile 2-4, Low remainder

 12:30p outside 3.5 mi.  Was going to skip another run, but decided to go for jog.  Injury stiffness & pain: Low

Standing Adduction: 2 x 15 50 lbs, Pelvic Tilt + Crunch: 2 sets 20 lbs, Hip Hikes: 2 x 20

12:00p outside 8.6 mi. Felt pretty good. Didn't feel as gimpy in right leg. Injury siffness/pain: Low mile-2-4

Standing Adduction: 2 x 15 40-50 lbs

6:00am outside.  Disappointed in this run.  Completed one big loop starting from health club and incorporating bike trails along the way.  This way I didn't run out of water.  Started out at 9:00+ min paces because right leg was more botheresome than usual.  After first 4 miles, pace was a bit faster, but ran most miles around 8:30-9:00.  Ran out of gas at the end and was hot and dehydrated.  Averaged 9:03 for entire run.  Really lacked energy today.   

Circuit workout: 4 x 5 min Jump Rope + Ab Crunches on Ball + Single Leg Squats + Pushups

Lunch run, avg. pace 8:47.  Hot and sunny conditions, but breeze helped out.  Ran the big loop out on Washington and back on Old Salem Rd.  A nice run with several hills.  Plan to make this my Monday run.  Injury status: Little bothersome during miles 2-4.

Morning run 9 mi.  Warm outside again.  Feels really good to get it done before work.  Had to go slow at first until legs warmed up.  Injury status: Usual, bothers first 4 miles.  Hope I can shake this soon.  It's not a show stopper, but dealing with it is getting old.

Lunch run 5 mi.  On the TM since it was really hot out.  Injury status: TM doesn't aggravate it as much, but can tell I'm favoring my right side so I focused on full weight shift to that side after warming up.  Getting frustrated by slow progress.

Standing Adduction: 4 x 10-15 up to 70 lbs, Pelvic Tilt + Crunch: 3 sets 20 lbs

Lunch run 7 mi., very hot out.  Decided to start out much faster than usual and maintain more up tempo pace.  Had to walk twice because I was getting over heated.  Injury status:  Terrific news and perhaps a break through.  Only felt the adductor during the third mile and even then I barely felt it.  For some reason, the faster pace doesn't bother it, I thought it was just a fluke when it felt better during my recent 10K.  I think staying longer in the stance phase might be a culprit.  Continue to stretch and do PT exercises. 

After work run 3 mi. on TM.  Forced a quicker pace.  Can tell my right leg is still a little clunky, but doesn't bother as much.

Squats: Warmup then 1 x 23 115 lbs, Single Leg Squats: 2 x 15 25 lbs, Standing Adduction: 4 x 15 40-90 lbs, Seated Calf Press: 1 x 20 270 lbs, Seated Calf Raise: 1 x 20 90 lbs, Hip Hikes: 3 x 15

Early morning run.  Continued to try and start out with faster cadence.  Injury status:  Didn't feel as stiff as usual, just a little tender during miles 3 and 4.  Right inner hamstring is also involved.

Seated Adduction: 4 x 10-15 pyramid weight, Pelvic Tilt + Crunch: 3 sets 20 lbs

Giving the legs a break so no run today.

Run before lunch 16.2 mi. avg. pace 8:37.  Felt a lot better during this run than last week.  Not as humid out and overcast skies.  Injury status:  Adductor Magnus is sore from rolling and exercises this week.  I still think I'm making slow progress with it.  A strange injury in that it's not painful enought to limit movement, but can radiate all the way down the thigh.  Plan on doing some bridges this week, which are suppose to hit the area really well.   

Making slow progress with right adductor.  No pain on single leg jump roping.

4 x Circuit: Jump Rope + Ball Crunch + Wt. One Leg Squats + Pushups + Bridges, 1 x Hip Hikes, Foam rolling

Lunch run.  Sunny but cooler than last week.  Injury status: Creeps up during miles 3 and 4, but doesn't seem as painful as a couple weeks ago.

Lunch run.  Sunny and cooler again.  Battling a sore throat.  Injury status: Same as yesterday, developing a hot foot on left as well.

Leg Raises, Bridges

REST, sore throat and head cold.

Lunch run.  Really hot out so ran faster (7:36 avg) in order to get back inside.  Some weight training afterwards.

Lunch run. Really hot again, but slowed down this time. Injury status: Feels nearly gone, but will have to see how it will react to higher mileage.

Ran on the TM due to the heat.  Right adductor had issues through out so I just did 5 miles.  Mentally wasn't in for a run and putting up with aches.

No run, but did my normal circuit including jumping rope.  Getting stronger and feel more balanced overall.  I still can't believe I ran and raced for so long with acute muscles pains and weakness.

Morning run 8.6 miles.  Injury status: Small aches during miles 3-4.  Think I nearly have this beat, but not sure.

Lunch run 7 miles.  Very hot out so had to stop and walk a couple times as I felt myself really overheating.  Injury didn't bother at all, which was a very nice surprise.

Morning run before family vacation trip to St. Louis.  Tired, but kept moving.  Probably won't be running much over the next several days, but plenty of walking!

Treadmill run at hotel while the ladies slept in.  Average pace of 8:40.  Did some weight training afterward.

No run today, just did a 3 x Circuit: Jump Rope + Ball Crunch + Wt. One Leg Squats + Pushups, Bridges: 2 sets, Hip Hikes: 1 set

Went out a couple times today.  Average pace in mid 8s.  Felt a bit more tired overall during second run, but nothing hurt!  Injury status: Again, just a little ache in inner right thigh during miles 3-4.

Simply tired and had no energy so mixed in some walking during today's training.  Did a circuit of ab exercises afterward.

Feeling much better today so went for an extended lunch run outside (8:38 avg pace).

Lunch run outside.  Feeling stronger every day and only the slightest ache in right thigh once and a while.  Finally might have figured out a way to counter the effect of the several Vasovagal episodes that occur while I run.  I've found by breathing more rapidly and deeply immediately after a trigger event my heart rate and blood pressure recover more quickly.  Salt and carbs help with this on longer runs.

Completed weight training afterward, but backing off on intensity.

Started out slow and then picked up pace.  Still averaging 8:30-8:45 pace, which isn't bad given the weather.  High humidity so sweating a lot.  Starting distance overload on Friday and Saturday in prep for upcoming race.  Injury Status: Still some aches in right thigh, but not as strong or sharp as before.  Can feel it more at the push off phase.  More concentrated at the inside half, both front and back of leg.

This was difficult given the miles I already put in yesterday.  Most miles were done at 8:30 - 9:30 pace.  The humidity forced a slow down as well.  My shoes are water logged by the time I get done.

No run today and did the usual. 2 x Circuit: Jump Rope + Ball Crunch + One Leg Squats + Pushups + Bridges

Easy pacing of around 8:30-9:00 minute miles.  Front right adductor tight because I was doing focused contractions of the muscle all day yesterday.  Beastly hot once again.  Really would like to see some lower temps and humidity.  Makes running difficult.

Ran half of the distance on the TM to beat the heat.  Did some 1 min. hill repeats.  I think the focused adductor contractions are making a big difference to healing the injury.  Ab workout afterward.

No issues, just kind of tired overall.  Wish the high heat would end!!  Right front leg felt was a bit tight, but not really hurting.  Hopefully everything holds together as I bump up my weekly miles.  Some light weight training afterward.

Another tough day due to the heat.  Ran half the miles indoors and still sweated like a pig!  This summer has been the hardest test on the body's cooling system.

Went out around 10am for a long run.  Started out feeling good.  Then tired quickly from the effects of the heat.  Can't remember much about this run other than I was drinking a lot of water and taking in electrolytes.  Just couldn't get my mojo back during the second half.  With the continued heat I'll have to get these done earlier in the day. 

Outsde, but ran last 0.63 on TM because of high heat outside.  Did the old Turning Mill-Koke Mill-Hedley-Kipling route.  No injury issues.  Average pace of 8:29.

Super hot out again so did some of these on the treadmill.  No injury issues.  Average pace of 8:10.

Weights in the afternoon. 

Right leg was a bit more sore due to wt. training last night.  Might need to lighten up on resistance.  Again, did some of these miles on the treadmill due to extreme heat outside.

Weights in the afternoon, but nothing heavy. 

Could only eck out 4 slow miles today.  Legs need time to catch up from weight training. 

No miles, rested legs for a day.

Completed most of this run on the treadmill since the Mrs. was out of town on business and I had to keep an eye on the family.  Average pace 7:53.

2 x Circuit: Jump Rope 8 min + Ball Crunch + One Leg Squats + Pushups + Bridges

Average pace 8:04.  Feeling stronger and no injury issues.

Really hot out again so hit the treadmill.  Mentally, the heat and inside running is a real drag.  Average pace 8:12.

Ran outside regardless of the heat.  Ran first half in NEW running shoes (haven't bought new trainers in about 4 years) and the second half in some old racing flats.  Average pace 8:15.

Extremely hot run before lunch.  Just got in these miles as comfortable as I could in order to get back inside.  Average pace 8:14.

Did a new shoes and racing flats combo.  Having no pain issues.  Average pace 8:11.

Not much to say here.  Started out slow and gradually built up pace to average 8:34.

Outside run before lunch, completed 5 x fartleks during back half but no idea how fast.  Feeling really good.  After work did my circuit training:

2 x Circuit: JR 5 min + One Leg Squats + Power Tower (abs, chin-ups, push-ups) + Bridges + Standing Leg Raises

Sluggish legs so backed off the pace.  I think the weight training is making me an overall better runner, but really cuts into the pace the days following. 

Wimped out and ran on the treadmill after work.  Something I despise doing is running after work on the treadmill.  Outside after worrk I'm fine with once and a while, but on the treadmill before dinner or at night is the pits.  Overall, I have to get the running done before early afternoon or it will be a mental struggle. 

Weights after the run.

Felt pretty good picking up pace. Got to stick with morning and lunch running.  Average pace 8:10.

Legs were not in the ball game this morning.  The upper hams and calves were sore from the weights on Wed.  So took it really easy and averaged 8:45 pace.  Keep thinking about the Olympic 800 meter final last night.  Rudisha was amazing to watch. 

Morning run, ran based on feel (7:55 avg).

Before lunch.  Took more time for heart rate to pick up.  Felt tired first 30 minutes.

Weights later in the day.

Bottoms of feet are sore today probably from jumping rope yesterday.

8 miles at a  8 minute pace.

Weights later in the day.

Before work, felt strong all around.  Jumping rope has become a big plus.

Normal circuit of jumping rope and weight training.

Finding that it takes around 3 miles before my heart rate picks up enough to get comfortable.

Weights later in the day. 

Really easy today because right hamstring was a little grumpy.

Ran some of this on the treadmill.

Normal circuit of jumping rope and weight training.

Feeling faster and stronger, but worried about endurance. 

All ran in the low 8s for pace.

Tired run this morning. 

Weight training later in the day. 

Had to get to work early.  Don't feel like I've lost bodyweight, but I'm much stronger versus previous years.

Run times are really dropping.  All these done at 7:50 average.

Felt good all around.  Just wish I had more time to put in a few really long runs.  Oh well, no doubt I'm feeling much improved over last year as far as speed and strength are concerned. 

Hot and humid struggle.  Several walking breaks.  Felt light headed throughout entire run.  Average pace was 9:10.

Ran 7 miles at 7:20 average pace.

Weight training later in the day. 

Hedley-Meadowbrook-Washington Loop.  Legs felt good and tired.

Ran with friend Becky out to power lines by DOT pond.

No run, just jumping rope throughout weighting training session.

Middle mile fast (6:14).  Everything feels good, no pain at all, just hope endurance is there.

All easy, overall more muscular, but will it help?

Lazy 4 miles.

Rest

Rest

My very first DNF at mile 35 during the Gore-Tex 50 mile.  Race day weather was perfect and I was only 20 minutes away from the start staying with some relatives.  I had a really good feeling about the race because everything was coming together perfectly.  My conditioning felt really good and I was much stronger compared to the 50 mile race last year.  The course is hardly technical, very scenic with changing forest and open prairie views.  There are a lot of hills with total elevation change of 6300 feet.  Overall, environment, weather, and race support volunteers were top tier in my opinion. 

Reasons for the DNF.  Hard to pin down one reason/excuse for stopping at mile 35.  At that point, I was simply out of gas and moving slower due to a slight injury.  I just lost a boat load of time during last 7 miles so was mentally cashing out.  My inner left leg around the knee was giving me trouble on the up hills, but wasn't an issue on the downs.  Other factors were very sore feet, stomach went on strike starting at mile 28 so wasn't eating enough, had a really bad bonk between miles 28 and 35, and getting some strange feeling I was doing internal damage (can't explain this one).  The lights were going out fast so I exited stage left, sat down, and iced my knee at the aid station.  My wife was persistent just enough and then agreed it was time to pull the plug on this one.  Really bummed because the setting was perfect for a great result.  Stomach really shut down because I didn't feel like eating for about 30 minutes after stopping, which isn't typical for me.  The only thing I felt like was the sugary drinks.

I have another race coming up so can't sulk about this race result.  Just need to recover quickly and get back on the horse. 

Getting back at it, easy run during lunch hour. Left quad and calves were still sore.

Weights after work.

Legs felt recovered so ran a bit faster with all miles in the mid 7s pace.

Weights after work.

Easy paced run over the lunch hour. Breaking in the legs after changing my weight training program this week to fewer reps and much heavier weight.

Lounged around with my morning coffee and then got out the door around 9am. Nice sunny day but windy. Pace was all over averaging out to 8mpm. Have some hot foot or neuroma going on in my left foot. Comes and goes after 10 miles.

3 x Circuit: Jump rope with bounds + Leg Raises + Dips + Ball Crunches+ Pull-Ups

Washington-Old Salem loop.  Felt really good and strong.  Comfortable.  Longer stride.

Cool run after it rained all morning. 

Weights after work.

Very solid effort.  Legs were slow/clunky feeling, whiich makes sense.  Too many sets during weight training last night.

Legs a bit better, hamstrings are still a little sore.  Breaking up Squats & Deadlifts on different days from now on.

Weights after work.

Longer run over lunch hour.  Great weather.  Legs are coming around again.

Nice and easy endurance run.  Morton's neuroma in left foot was only pain issue.  Starts after 1 hour and flares up off and on thereafter.  At one point it was completely gone and then came back near the end.  Average pace 8:27.

Beautiful run outside in California.  Will be here all week for work.  Did some weight exercises afterward.

Rest.  In California for business.

Outside early before meetings.

Got back late from long day of meetings.  Decided to jump on hotel TM for these before bed. 

Last run in Cali before traveling back tomorrow.

Miles 2, 4, & 6 faster

Weights later in day.

Run over lunch hour.  Really lacking focus.

Ran faster every other mile.  Ran faster every other mile.

Easy

Easy, race coming this Saturday.

Really liked this race and the convenience of getting there. Stayed the night in a hotel with the family and our new puppy, Bella. The last several weeks have been a struggle in terms of focus, but I felt strong.  My race time is a disappointment. However, I found the course to be very challenging as the first half has a lot of hills.  Nothing steep, but constant. I didn't run a smart pace and blew all my energy on those hills.  Struggled to the finish during the last 10K and had several older gents and ladies passing me up at that point. Very humbling!!  At one point was going to quit, but kept thinking of my friend Jeff on this blog and him pushing through to finish a difficult race recently.  Just like him, I didn't want my kids to see me quitting.  Some items I need work on to make my marathon races a bit more easy next time: 

1) Bodyweight has gotten too high.  Ive gotten stronger and am injury free thanks to weight training, but I've let my weight slip higher and need to lose about 25 lbs.

2) Need more purpose in some of my daily running. I like those lazy mindless runs once and a while, but they've become the norm with me and I need a bit more planning.

3) Not sure how this got into my head, but I haven't been doing enough long endurance running and my consistency has stunk.  I can string together a couple solid weeks, but then fade.

Plan to run the same race schedule next year, but with better results.

Ran 2X all at around a 9 minute pace.  My rump and hamstrings were still stiff from the race.  Took a few walking breaks during. 

Ran 2X each 7 miles with the first run on the TM.  Getting cold and dark outside again.  Legs are still a bit stiff.

TM again with mile 3 down to low 6 mpm pace. 

Did my usual jumping rope and weights circuit after work.

8 miles at a 8:19 average pace.  Lower hams and upper calves are a little tender.

Took yesterday off in hopes of shaking the tender spots in the legs.  Everything felt good on this run.

Easy progression run with average pace coming in at 7:59 overall.  Cloudy and colder.  Just a matter of getting bundled up and going during this time of year. 

Skipping rope and weight circuit for around 30 minutes.

1 hour progression run on TM for average pace 7:53, 1% incline max.  Everything feeling fine.

Treadmill

More treadmill.

Catch up entry for week, average pace 7:52.

Catch up entry for week.

Week entry, average pace 7:53.

Week entry.  Average pace 8:20.

Week entry.  Average pace 7:47.

Catch up entry for entire week.

Entire week entry.