Buttsweat Towel© season has begun

Nice looking run! Pretty impressive pace that final mile into the wind!

thanks, I'm actually starting to enjoy the long runs

Good luck on the trail race!

Story: My wife, myself and my two kids volunteered to help with "The Dirt Monster" 5mi trail race in Pittsburgh. I was thinking about running it but it was shortly after my first Half and the race director/organizer who was the director at my wife's internship scared me off a little by telling me that it would "seriously spank me," and that most runners wouldn't expect the spanking. He must have said spanked 20 times during the race, I kid you not. He'd come around and check on us at our stations along the course and he'd keep asking all of us, including my 10 year old son, if it looked like the course was spanking everyone. I told him all but the first 5 but they were flying too fast for me to really see if their butts were red. He seemed satisfied.

So...I hope you do great in your first trail race and don't get "spanked." BTW, which is worse, getting spanked or chicked? That will be my thought to ponder as I fall asleep tonight!

Man, I'll have to be on the lookout for the spanking guy. As for the course, I hope it knows I have a sensitive butt and takes it easy on me.

I find that electronics are pretty easily impressed, but it looks like your miles and pace were impressive anyways! Nice job!

Was just laughing at myself -- my fast is your slow.

You can laugh at me too - my "long run" distances look like your short runs. And I should probably be going slower on most days - if I'm not breathing a little harder it feels like I'm wasting my time, which is incorrect but I'm too impatient to do it right.

Good run Joe!

Welcome to the blog-it has helped me unbelievably. What race are you getting ready for?

Thanks, yeah I think this blog is where I realized that 30 minutes on the treadmill every other day would only get you so far... I'm doing a 10K trail race on Saturday.

Good run Joe, good luck on your race Saturday. You'll do great!

thanks man, looking forward to it

Sounds like a good plan Joe!

Kick some tail in your race tomorrow!!!

Thanks April, maybe I can channel some of your speed down here!

Good luck tomorrow Joe! I see a PR coming up!

Sounds like a fun race. I didn't read the whole report, but at least you got spaghetti. Only kidding. Of course I read the whole thing. And if you can get that time on that course, you'll rock a road 10k.

Awesome job Joe! Nice pace for a trail run like that. Keep up the great work!

Welcome to the world of trail running. Trails can be harder than roads, but if you train on them they become second nature. Great job today.

Great job! Trails are tough, not speedy for sure, but they are so enjoyable!

Thanks everyone. FYI, I looked at the flyer again and it said that the race I just did was the "easy course." I'm a huge wuss. But I won't edit out all my complaining. What do you have to do on a hard course, climb on all fours?? Anyway, thanks for the encouragement.

Great job!! Sounds very challenging!!!

Thanks, it was challenging (for me). The guys who finished 10 minutes ahead, maybe not so much!

Good run Joe! You should take it easy the next couple of days and recover.

Thanks, yeah I'm going with a day off tomorrow. I just hate to waste the weekend since it's so much easier to run than weekdays.

Solid middle miles--good job!

Nice run Joe! Nice tempo in the middle. Keep up the great work!

Getting after it, good job. I hate running any time but early and no food, so it is interesting to see other perspectives.

Good job Joe on pushing through the run! It's definitely good for the mental part of running. 6 days a week huh! Stepping it up Joe! Good stuff!

Good job! No such thing as garbage miles in my opinion--they all count!

thanks all, my technique of running half the distance in one direction is working - I have no choice but to finish the run if I want to make it home!

That sucks about your ankle. I'm glad you are going to take a few days rest. No need to try and be tough and make it worse (which I probably would have done lol) Have a great weekend Joe!

Yeah I almost went out a few hours later after icing it because it felt better, but I figured best to get rid of the injury once and for all. Have a good weekend too!

It's good to hear that your ankle's feeling better.

Nice run Joe! If you felt good on the 3 miler, I'm sure it's ok. Maybe just ice it just for precaution though.

Glad the ankle is doing better. Sounds like you are good to go.

Great job Joe! You'll be back 100% in no time.

Total bummer Joe! That sucks about your ankle. Do you wrap it before/during your run? Maybe that might help. But yea, if it gets worse, take more time off. Hope you recover quickly.

I experimented with immobilizing it but most of the stuff I looked at made it seem like this injury likes to be worked out. It just seems like it's going to let me run or it won't. This morning it did. I wish I could figure out the common denominator that makes it un-runnable on bad days.

Well, the no pain is encouraging.

Sorry about your ankle. I have no explanation either for most of the stuff that happens to me, but I have noticed that different speeds make different pains appear or disappear -- sometimes I have more going on a slow speeds than on faster days. Good luck.

Burt - yeah I'll definitely take what I can get. I'm even considering a P.M. run when the kids go to bed since it feels good.

Flat - thanks - when it does act up it starts even when I hit fast walking speed. It's funny all the little pains and stuff that come and go.

Hmm well at least it ends up not hurting. I have noticed for some aches and pains running faster actually makes the pain go away(like when my IT band acts up)--weird. My theory is that when I run faster I automatically use better form. Anyways nice runs and nice 1/2 mile pickup--you got some speed in those legs!

Nice recovery run Joe! Glad the ankle is feeling better.

Hey, you've got a picture up. Cool.

Nice run Joe! As long as you maintain a good weekly mileage, you will start to keep those paces longer. You are doing great so far.

Thanks Vinh, my biggest problem is patience right now, but I figure the people who made up the 10% increase rule are smarter than me so I obey!

Are you saying you could not run a half with a 7:55 average?? I think you could. I am confused, but that is nOrMaL for me!!!

That is one heck of a pace heading up hill, I am very impressed. Glad the ankle is better, keep it that way!!!

Say NO to anything but Charmin!!!!

Kelli, yeah, my longest run ever was 10 miles a few days ago. I was dying after 8:20s! Don't think I coulda gone much faster if it was a race. But thank you for the encouragement; I'm pretty excited that maybe, just maybe there is some potential...eventually. FYI, you are being brainwashed by the Charmin bear. He looks inviting and accomodating but he's only out to get your extra 3 cents per roll!!

Tell my poor raw nose that!!!!!

I have to say that for 3 years I just ran a nice consistent 9:30-10 minute mile no matter how far I went. then I ran a half marathon (my first race) and I learned that I can push it. You already know you can push it, so once you get the longer miles in a few times, you will be GREAT! You have the speed part down, something i still can not master. In fact, whenever I think that I ran 13.1 miles at a 7:18 pace I laugh. I can not even do that for a mile on a good day, I just do not like pain unless I am racing!

That's really good to know, actually, that you get an extra race gear. I definitely know I'm not in shape to do anything crazy like that (I'm pretty sure I could not even do 7:18 for a 10k) but it makes me want to race more to see what's possible. I still haven't done a true 10k or 5k. I've read your race reports, it looks like you almost have the opposite problem that I do. You can go forever at a fast pace and I hit the wall at a mile..haha. Sub 3:20 if you had Depends!

Seriously, I would have been 2-3 minutes faster. That was a bummer!!

I am a long distance runner, those short distances kill me. My 5k, 10k, and half marathon paces are all the same. I am not cut out for speed! But, you are! So the distance will come. You can train for distance, the speed thing is a little harder(at least in my sorry mind!!)

I was bummed when I saw the race report! As a recent Garmin owner, I could feel the pain of watching the average pace tick up as you waited!! Sometimes the only reason I go faster is to see that pace number get lower. Anyway, my ultimate goal is 3:30 at Houston a year from now. Maybe a 3:10 for Boston qualifying a few years later. Are you running there this year?

YEP. my husband and I are running Boston this year and we are looking forward to the vacation from our children, even if we have to run 26.2 miles!

I think your goals are MORE than doable.

LOL, time away from children is a must! That's a cool story. Have a good time, and I'll be looking forward to the race report. Maybe see ya there in a couple years.

Hmm I have to agree with Kelli--I bet that on fresh tapered legs and some race day magic you could do 7:55/mile for a half. You are nice and speedy so it won't be long!

Hey, thanks for the vote of confidence. I'll re-assess after my 10k in April but I definitely die out right now around 10 miles if last week was any indication. I'm gonna start some long tempo runs @ 8:00 pace pretty soon so if the stars align maybe 1:45 will be possible in October.

My first was a 1:48 (did I already say that?) so I think it is very possible for you. Did I also mention that when I did that first half I had never run more than 8 miles at a time? See, I KNOW you can do it.

Thanks, I'd be ecstatic to get 1:48! Those last 5 miles must have been tough.

Hey I running capitol 10k as well!! I'm running with Team Mizuno Central Texas.. See you there!

Cool, I'll look for ya. I'll be the guy in the middle of the pack 20 minutes behind you!

Snow in Texas???

How is Danielle doing?

Yeah, snow! We built a little snowman with the kids.

Thanks for asking Burt, Danielle is good and her mom is recovering well.

yeah snow, yeah Texas! It never turned to snow down here, but it was dang cold and wet out there. Almost glad for my injury. Almost.

Interesting. I've always felt better in the morning. I think it has to do with my diet. I probably eat too much during the day.

Yeah, sounds like it's probably different strokes for different folks. My most effortless miles seem to come at night (the P.M. night) as long as I don't eat right beforehand.

Nice long run! Have never tried Gu but love a little coffee before my morning run.

Great run Joe!

Hope your knee feels better soon!

Thanks, I guess all these little injuries are part of the deal when you start running at 30. I feel like an old man sometimes.

30 is the new 20! (that's my story and I'm sticking to it)

Hope the knee feels better Joe! I have problems with my knee too. I started taking glucosamine the past couple of weeks. I think it is helping a lil bit.

Vinh, do you get the pain behind or under the edge of the kneecap? I think I will try glucosamine along with some straight leg lifts to make my quads stronger.

Yeah April, in that case I just turned 21! Now I can buy beer.

Joe - The pain I usually get in my right knee is usually on the outside/behind the knee. I don't think it's joint related, maybe a tendon/ligament? It hasn't been too bad lately so I'm thankful for that. Leg workouts may help but be careful. I'd maybe just do lightweight but with more reps.

Impressive run Joe!

SWEET tempo miles--you are all set for some big PR's!

It's worth a shot :)

Joe, good workout, it's the tough ones that make a difference -- if they don't kill you. The track is measured on the inside lane. Most tracks have markings in the other lanes that are offset or staggered from the inside lane in order to equalize the distance. But it could be tough finding 100 meter markings in all the lanes all the way around the track, since the hundred is usually run on the straights. That's probably what happened. Again, a very good workout in my opinion.

I always get reprimanded for starting out too fast, so my later splits get too slow. The advice that was given to me was to try and run more even times. Then your overall average will be less. Does that make sense? I don't ever really listen, though.

Flat - thanks, I was only 80% sure I had that right...Google confirms inside lane as well. I think you're right about the toughness making you better so I will chalk it up as a good workout and lesson learned.

Burt - yeah you nailed it, I think I probably should have had a better plan for times/effort and maybe I wouldn't have had to jog the last two laps at 11-minute pace to catch my breath. My problem is, and maybe it's the same with you, setting a sustainable pace. I'm ok for longer runs but underestimate how much the faster stuff takes out of my puny aerobic system.

Awesome workout Joe! You will definitely feel it when you are doing intervals. I felt it in my legs/knee yesterday during my workout. Keep up the great training and hopefully your knee will manage through it.

Hey that's really not a bad run at all. My wife makes me carry a cell phone and I admit I have used it at least a couple of times. I figure anytime I run out of gas that means I got the most that I could have out of that day. Funny thing though, I seem to run better the less I eat, but I don't think very many runners would agree with me on that one.

Way to finish it despite the bonk! I am a gal that needs a few miles to warm up and I definitely don't function on a measly piece of toast! Over time you will adapt to the longer distances and it gets much much easier I promise! Great job and make sure you do some stretching and strengthening to help your body handle the pounding as you up your mileage.

Flat - thanks, I figured some of those post-bonk miles must have been decent training...for something.

April - good advice, I think I might also be pushing too hard too fast and just not acclimated for big mileage numbers yet.

I agree with Mark on this one. And bonking's not always a bad thing.

Us runners tend to not hear our bodies talking until they yell, it is a disease!!

Way to be smart and call off the run, take care of yourself this week and you will be back to running the bigger miles soon enough.

Thanks, I think I was getting carried away and making myself follow a certain buildup plan without paying attention to the signals. By the way nice marathon day again, that's really amazing!

When I try to follow a plan or prescribed mileage, I not only get injured, I get unhappy!!! I have to remind myself that I do this for fun (and to eat more ice cream). You will be back to running in no time at all, TAKE CARE!!!

Hope your recovery goes quickly Joe! I know how much it sucks to be injured.

Hope your knees feel better soon. Are you doing any strengthening exercises for them?

Thanks, weak quads is considered a major culprit of runner's knee so I'm started doing straight leg lifts but they didn't seem to be working the quads enough so I do modified leg extensions with weights in a bag hooked on my ankle, where I only extend the last 30 degrees or so which avoids aggravating the knee. I'm hoping Glucosamine and easier miles for a couple weeks will take care of the rest..maybe arch supports if it looks like a form problem that keeps coming back.

But yeah, I have scrawny stick legs and that probably makes me land more on my heels and with stiffer knees which could make the knee track off, where people who have worked out sometime in the past 10 years will absorb the impact of their steps more with muscles. That's my self-diagnosis anyway...sorry, long answer to a simple question (I've been Googling this all day at work).

Hey I forgot you were a nurse, does that sound about right to you, treatment-wise?

Heehee I am a nurse but nursing school doesn't teach much about sports injuries! Most of my knowledge is from lots of googling and unfortunate experience. Personally I don't lift weights although a lot of runners do--I do drills including one-legged squats, lunges, leg lifts, calf raises, etc...only 15 minutes or so every other day but it helps to keep my muscles in balance I think. And, when I have a new injury, I add a new exercise to strengthen that area. It seems to me that most injuries originate from weak leg muscles and ramping up miles and intensity too fast.

I guess we all become medical experts on our injured areas. Not a bad idea about the strength training - trying to run on these matchsticks I call legs is bound to lead to some scraping and grinding without any meat inbetween, so to speak.

That's really tough to be suffering through injury. Hang in there! I've been adding some strength training (upper body primarily) and I've actually started to really enjoy it and am working it into my workouts more. I just have to get over the humbling experience of when a buff dude gets off the bench press machine and I have to move it from 200 lbs to 50 lbs. :-)

Yeah for some pain-free running!

Sounds good Joe!

Wow, I wonder where those winds are coming from. We are calm here today, and we are southeast of you. Good run, though.

Yeah, west TX gets some pretty ridiculous wind on a regular basis. Right now there's a pressure low to our north and surface winds tend to get sucked toward those lows.

Ah wind, can turn any run into a workout.

Glad your knees are better! Nothing like a cup of coffee before a run ;)

Thanks, caffeine is a wonderdrug! I mean, it's seriously worth at least 20 sec/mile for me.

Good run. Did your wife run the Cowtown? Not that I would have ever had a chance of finding her. There were lots of people there I knew, never saw any of them. The place was a zoo.

Yeah she did great, she's a new runner too and her goal was 1 hour. She got 1:00:01! But the course was a little long so we're counting it as a success. It took her an hour to find her friends afterward.

Nice miles and pace...how did the knees feel?

Thanks, they're just a little better each day so I don't think they'll be an issue anymore so long as I keep icing them and don't do any sprints right away.

Heck, if you can't run a 1:45, just run a 2:05, that's what I did! I say go for it, even if you have to drive half the night to get to the starting line.

Yeah, we might make a family trip of it and stay in a hotel. I'm leaning toward doing it, and I'll set a slower goal if the long runs continue to spank me. If you have low expectations, you're never disappointed!

Most of the members of my running group "The Tribe" will be there running the marathon! Sounds like a good deal--make a family trip out of it and go for it! Two weeks after a 10K is actually perfect--your 10k time will help you nail down a target pace for the 1/2 marathon.

That's a good point too, I don't have much of an idea about pace right now. After sleeping on it I think I will probably sign up so I can establish a time before summer comes. Then improve it this fall.

Good plan...I did the same. Set my goal for my first Half to just finish on my feet. I expect to spank my PR when I run the race again in October. If it were me, I'd go for it. If it's your first, it doesn't matter what you finish in - just enjoy the experience. I'm sure you'll do great though! Good luck!

8:18 for seven miles and that is not feeling it??? WOW, I would hate to see you run when you are feeling it! You are quite the runner, this half will be GREAT! I am looking forward to seeing how well you do. I am sure it will turn out to be a huge confidence booster for you!

I agree with Kelli!

Well, thank y'all for the votes of confidence. I got a little freaked when I bonked that long run the other day so I probably need to try and forget about it.

Yes, forget about it. Do not think about the race, just keep running, you will do great.

Nice run Joe! Good pace. Keep up the great training.

Glad the early morning stupor didn't get you too much today. Nice tempo!

Super plan. Hope it works out. I can't get my kids through a half marathon, maybe I'll start on my wife.

Good run Joe! Can't wait to see your report after the half next month. Keep up the great training and we'll see a killer PR!

Thanks all, one thing's for sure - it will be a PR!

Nice! Gotta love those easy (default) PRs! ;-)

Sounds like a great plan! Nice run! Maybe I'll push myself some to meet you at Boston a year earlier!

Cool, I think even 2014 is probably aggressive since I can only hold my BQ pace for a 5k or so right now. I either need to get faster or older!

Nah, not overkill at all! You will do fine, RELAX and have fun! How is the weather?

Get some rest soon, then you will be able to keep getting up, right? I fins I do really well for about a month, then it gets hard. BUT by then it is habit and I just drag my butt out of the warm bed anyway!

GOOD LUCK TOMORROW, I am cheering for you from Utah.

Thanks Kelli, should be pretty good weather - a little breezy so I'll have to run into the wind going home but I think it's going to be like that at my race next month so it's good practice, I guess. Should be a fun run.

At least you will be a well-fueled dork! :) I think you're going to do great!

Thanks, there's no one to laugh at me but the cows. And I'm pretty sure they do.

They do. I know because I've been laughed at by them as well as the llamas, and some dogs, and on occasion, a deer. I've even been chased by a killer goat that was laughing at me. Gotta love country-road running!!!

Thankfully all the vicious goats must be penned up around here. I was just telling Kelli on her blog how the cows all stare me down - every single one. Except for one particular farm where they run away like I am herding them.

KILLER GOAT???? I think I have only been chased by a killer chihuahua!

YES! You conquered the run and now you have the confidence you need to get that half marathon done! By April 25th 13.1 miles will seem like a breeze. I am SO glad this run went well for you!

Sweet 12-miler! You have dealt your vengeance! Gotta love that headwind--I guess we will have to resign ourselves to it because there will not be any still days for several months in our neck of the woods--it is that time of year!

Kelli, thanks - I hope you're right. I think I'm starting to be able to deal a little better with that achy-leg feeling you get on long runs too.

April - you are right about that wind. Athough today you could deal with it at least - I'm sure you see some ridiculous stuff in KS too.

Glad to see you got a good run in and that you are going to do the half. You will do better than you think. We even had a little bit of wind here in Houston today.

Good recovery run Joe! Awesome that you wife is going to run the half with you. I'm sure you both will have a great time.

sounds like a good deal!

Yeah, it's shaping up nicely. We may have convinced a few friends to come feel the pain with us too, we'll see!

Great workout. Those are fast times, no fair comparing yourself to high school girls. Actually, I am surprised that they are faster than that. I guess I've lost perspective from when I was that age.

Thanks - believe me I have no problem with it, I know I'm just starting out here and I'm in my 30s. I also must point out that it was a small COLLEGE track team, but yeah - girls are fast runners. I'm reminded of that every day on this blog!

Nice 800's. Betcha you could squeeze some sub-7s out of your 5k!

Very nice speedwork!!! I have to agree, I think your 5k will be faster than you think. You will do awesome!

Thanks, felt good - I have my secret hopes of sub 7 miles but will be happy with anything under 22.

When I look at my 5k times now, I see that they are as slow as the kids on my cross country team that I thought were REALLY slow.

I guess that's what we get for sitting around on the couch for 10+ years. We're the slow kids now.

They have boundless youth on their side.

I'll be looking for that race report! You'll do awesome!

I'm a slow kid now!

Great workout Joe! Gotta love those speed interval workouts. I need to get on a track sometime soon. Maybe one of these weekends. I wanna see what my mile time is.

Thanks B&S and vinh, it felt great going faster for once.

Check out that 7:07! Very nice man.

Thank ya, always easier when you know it's the last mile.

Have a good trip.

Houston?

Thanks Burt.

Longview, TX is where Danielle's parents live.

Awesome job you are really getting into shape fast!

Awesome run Joe! I definitely see you hitting your goal for the half. As long as you don't go out too fast, you will nail it!

Thanks April & Vinh. Yeah, right now I'm planning on 8:00 pace regardless of how I feel for the first 10k or so to make sure I don't bonk it. Whether or not I follow through on that plan, who knows!

I screwed up my knee last year on trails. Actually it was already bad before I foolishly entered a 25K trail run down by Bastrop, thinking the dirt track would be good for my knee. I ended up walking down hills sideways just to get off the course. That was in June and it was August before I really got going again. So be careful, sounds like you are doing the right thing.

Yeah it crops up after "overuse" periods so I'm really easing into higher mileage, slower than I'd like to build up. They feel good today but I'll stick with the 30-mile week plan and keep it 5k pace or slower.

My knee's a bit sore after my "blazing fast mile" this morning. I probably shouldn't race tonight, but I'm going to anyway.

Nice job today!!! Nice to have a breakthrough....I run in the morning mostly....when I run in the afternoon I am always amazed at how faster I run!

Nice run Joe! Look at those splits! Keep it up and you will have a very nice PR!

Awesome splits Joe! It is a great sign that the sub-7 didn't wipe you out and you were able to keep going strong! Glad your knees are doing well. I can't wait to see what you do when you get really fit--I think you are going to kick some serious tail!

Thanks Rye, good to know I'm not the only one.

Vinh, thanks, if I get within 2 minutes of that PR you just set, I'll be a happy dude.

I'm excited too April, thanks for the encouragement. Your blog is great motivation.

One of the many good things about living in Arizona, no daylight savings.

Don't get me started on the many bad things.

Nice run yesterday.

Thanks, I remember that about Arizona now - I've done a couple overnighters at Davis-Monthan in Tucson in the past. Good for AZ bucking the trend, I like that.

Great job Joe! Hopefully the weather gets better by the weekend.

Thanks, it'll be windy but it's just a 5K, and the course is a loop, so maybe it won't hurt that bad.

Not at my slowsky pace...unless they're like 400 lbs. :-) I've heard it works and at your speed, it would probably work great! Good luck!

You had some very focused workouts this week, good job. Good luck on your 5K tomorrow, looks like it is local? Man, I hope we don't have that kind of wind down here, I've got a long run to do and 22 mph is a bit much for that long.

Hey Slow Joe! I was just looking at your races, and you and I are pretty close in pace! Good luck on the sub 22 min. 5K tomorrow--that's one of my goals this spring, too!

(Seriously, all your short-term running goals are the same as mine!)

If the wind doesn't allow it for a sub 22 minute 5K, you should do another one soon, maybe after your 1/2 marathon!

Good luck on your race tomorrow! It is supposed to be 32 degrees, windy, and snowing here tomorrow :( And I thought spring was here! Hopefully the wind is not too bad for you tomorrow, or at least you get a lot of tailwind!

Wes - I would love to see a 400-pounder run with you. I really would, that would be phenomenal!

Flat - Thanks, yeah long runs in the wind are always a nightmare.

Tracy - Hey, that's cool, I'll check out your blog. I'm sure I'll get another shot or two at the 5k this year.

April - thanks, sounds like our weather except rain here instead of snow. The rain is supposed to end right around race time, we'll see!

Good luck man. I don't know about the whole drafting thing. I get good gas mileage when I draft behind a semi, but I've never noticed a difference when I'm running. Maybe I don't feel comfortable enough to run that close behind someone.

Be careful running behind someone. My wife accused me of checking out a gal for the last 10k of a marathon a few years ago. She was just running a great pace to follow!!!! Good luck

Rye - you probably shouldn't have mentioned the freckles on her inner thighs to your wife.

My wife suspiciously asked me about that one time, but I set her mind at ease when I reminded her I was too slow to be able to catch anybody. But the last 10K of a marathon? I think that is about as safe a situation as there is.

Great job! 7:09 into that north wind is a brutal opening mile! I fought the same wind today, although I did as much east/west running as I could to keep side winds because it was like running into a brick wall. If it weren't for that nasty wind I bet you would have easily broken 22. Way to keep your pace anyway--you didn't slow down much at all!

Nice job Joe. We can't control the conditions of the race, but you can take what you've learned for the next one. Keep it up!

Thanks April and Burt, if anything the weather gave me a nice, pretty excuse to use for not hitting my goal. And I will use it shamelessly!

You did great, way to shed the gloves and go after it. I think 5Ks are a separate science, both as to training and strategy. I haven't heard about many people who focus on them. Those are fine splits, heck you got 4th, nothing to feel bad about. Can't believe that wind. We had almost none here this morning, although it was predicted at 20 mph.

Thanks flat, you're right I haven't felt my lungs burn like that in a long time.

It's not whether you win or lose. It's how you lay the blame.

That weather is a BUMMER!!! Sorry, it does totally affect a race!

Sounds like a nasty weather day. What a great learning experience...lol I do like Burts thought. 5k is a challenging race. Run hard enough but not too hard to bonk the last mile..Your split times were great. Conditions have to be great to pr in the 5k. Great race, you will break that 22min mark soon.

I'm gonna steal that quote, Burt - sums it up for me.

Kelli - thanks, that's my hope.

Rye - yeah it's funny the wind makes it look like I ran smart splits, doesn't it? Without wind I'm thinking the last mile would be a good 90 seconds slower than the first.

I stole it from the Family Circus. I'm always trying to see who I can blame besides myself ;) But you should be stoked about 4th place. Woo hoo!

Those are pretty great splits for such heavy winds--the effort was there, but sounds like you'll take away some good lessons for the next one.

You can always impress people when you tell them you got 4th. You don't have to tell them how many people ran :)

Nice! The 8-minute girl has sure been in trouble lately. The 7 minute girl, now, she's a little ways off but we'll get 'er eventually!!!

Yeah, I'll let you soften her up first, then I'll swoop in much much later. She frightens me.

Aye she's a scary one, but I can at least see her on the horizon now so sooner or later I will get brave enough to bust a move on her....

I hate that 8 minute girl. She deserves a good beating.

I'm laughing because you ARE a nerd. However, I have no room to talk because I have often wondered exactly what the effect of headwinds were on my performance before. I will have to do some comparisons on windy days(every day) and see how your formula matches up...

Interesting conversion!!!We live and hopefully learn. I think your brain is big enough to figure out that formula....I'll check back later for it!!! Nice job on the runs....Nerds can run!

So true, who takes a nice sport as carefree as running and turns it into math? I should be banished.

I think the fact that we all blog about running means we're nerds.

And adding to that is the fact that we all do calculations while running.

That was fascinating! Why did you have to end is so abruptly? Anyway, Sasha would love this, so it's all good.

Yeah Sasha would love it haha! He can do some serious running/mathematic metaphors!(or are those similes? dunno been a long time since English 101)

Yeah I don't even want to know the crazy calculations he must have done to get some of those calculators programmed on this site. 30/15 = 2 is as advanced as I get.

Joe, just saw this. That is some good calculating. You've proven what we all know to be true, which is that running in the wind is always slower, even if you are running laps. Good stuff.

Not to out-nerd you, but I think you are also right that it isn't linear. Force increases as the square of speed, so for higher winds the effect is disproportionately worse, I'm guessing. The next time there is a hurricane in Houston we can check that one out.

Sounds like a plan - you can run into the wind and I'll hold the stopwatch...from indoors!

Very nice speed on your 1/2s! You keep running consistently like this and the stamina will come--along with more speed!

Those winds! Yesterday we had gusts at 30mph. Today it snowed but no wind. I would opt for snow or rain and no wind vs wind. Good luck tomorrow.

We are supposed to be windy and might get rained on. Sigh.

Oh no Joe this should be a confidence builder! Not many run their actual race pace for an entire run of a long run--that would be wasting your energy and risking injury for a non-race! With a little bit of a taper in your legs and some race day magic you will kill 1:45 on race day! I think the best feeling is to start a run slow, work into your race pace, and then kill it for the ending miles--then you know you can run your race pace on tired legs when the day comes. I betcha you will go sub-1:45--seriously--tapered rested legs go much faster and it feels easy! You did great considering the wind too!

Thanks, that does make me feel better. Hopefully the taper will be worth a few minutes. I'm gonna do what you said for next weekend's LR and lay back in the first few miles so maybe I can finish with some sub 8s.

I second April! It's hard to run race day pace in non race situations. If I could run a half on a training run in 1:49, I'd be pretty confident!

My training plan has me doing all sorts of different things for long runs: long runs with fast finishes, long runs with some HM pace miles in the middle third, long runs with farlek thrown in there during the middle 3rd. But it never has me running long runs at pace (and I made sure I double checked before telling you that!).

And you're gonna need to change your name to Fast Joe!

Nice run, Joe! Those are some impressive times and keeping those up for that long is awesome! Great advice from the others, too! Keep it up.

I concur. Based on today's results I would say you have 1:45 dialed in. Can't believe those winds, and your temperatures there seem so much higher than here -- that's temporary for sure.

Yeah I don't know why I thought 20 sec/mile would be taking it easy enough. Live and learn, thanks all.

Great run Joe! The first couple of miles are very crucial so on race day, try not to start out too fast. I have that problem myself. I'd try to work on that so you can nail it on race day. The adrenaline will make you wanna go out faster than HM pace. Just take it easy and relax...then I"m sure you will nail the rest. Keep up the great work!

Nice run yesterday.

Nice run Joe--good progressive splits on the sub 7:30 tempo--you are starting to finish stronger. I betcha you had the same south wind I had today. No mercy!

That's an awesome workout, dude. Can I call you dude?

Great splits!

Thanks all. Of course Burt, "dude" definitely beats some other names I've been called.

Good run, it's the tough ones that count. Is your knee feeling better already? That is a fast repair.

Flat - it's a recurring ailment right now (runner's knee). I'm getting to be familiar enough with it that it's predictable at least, and it hasn't stopped a run yet. Just pops up with extra mileage, but almost always goes away (enough) by the first mile. And I think it's slowly getting better with my quad exercises and daily glucosamine...slowly.

Nice job on the workout today. I see you have a 10k race coming up. That sub 47 is in your sites!!!! Well unless you have another windy race day. If you do we can always have another math discussion.

Fortunately it's in downtown Austin which normally gets about half the wind we do here, so no excuses hopefully!

Alright! Something different than the usual cows and dogs!

6:59.76 now that's a sweet split time. It counts though! Heck yeah! Way to meet your goals. Do you just envision workouts in your head throughout the week and then execute then or is it more spur-of-the moment? I know the feeling of finishing a workout and then coming to a screeching halt and walking while I gather my wits back about me.

I usually come up with the workout the night before, sometimes the morning of. Then I do my best to stick to it but it was painful today; I didn't think I would have to work quite that hard to get the 7.

Looking good Joe! You are nailing these workouts.

That is a very respectable run, good job.

I'm jealous!!! 45 mph sustained wind and gusts to 60 mph for southeast Idaho.

I may try to get more mileage in after work today. Tomorrow is a big ?

Ouch! Unless you can run downwind the whole time that might be a losing battle.

Sounds awesome Joe! Rye--er, good luck with running in that headwind, you might as well run in place.

Awesome long run! Starting at a reasonable place and finishing hard is the BEST way to go--always! I think with a taper and race day magic you will easily go sub-1:45 in your upcoming half.

Way to rub in the good weather!!!

Very nice run, I like that strategy. I think I try to do kind of the same thing, but there are so many hills it messes it up a little. Anyway, that strategy is great for faster race times. Glad you enjoyed it!

Now, here is a Garmin secret. When you have to stop to pick up your broken phone, you can push pause!!!!

Thanks April, counting on it!

Kelli, thanks for the tip - not sure why I didn't think of that. I feel dumb now because I pouted for like a mile after that!

After years, I have learned to cheat! But, it is not fair when you are trying to hit certain times and you have to stop for, say, a traffic light, or a phone call from the darn kids, or a quarter on the road, or an emergency donut stop!

Nice last mile! Sorry about the phone.

Call me.

Joe, just saw this. Great run, but sorry about your phone. If you are like me you didn't buy insurance on it. Maybe it snapped back together and still works? Nice 6:48, I thought it was a typo until I read your explanation.

Nice strategy for the run! Your pace looks pretty awesome!

Good luck on the 10K this weekend (if I'm reading correctly). We can race. I might be doing one too.

Thanks Burt - phone is ok now after I put the pieces back together.

Flat, yeah it looks like a typo compared to my normal miles. Once it dropped to 7:15 or so I knew I was committed to sprinting it out!

Tracy - thanks and good luck on yours too. If you ever have trouble with that local nemesis of yours I'm up for a race and I'm probably slower.

Only a few weeks till the big day Joe! You ready!? What is your goal for the 10k this weekend?

Hey Vinh - yeah, I'm getting there I think. My goal this weekend is a 47, but I'm holding out hope that a 46 is possible. We'll see!

Wow, that is miserable. Looks to me like you did fine though. Here's to better running days.

Dude I feel every bit of your pain the south wind today is absolutely CRUEL!

Way to do the best you could! Tomorrow will be better!

Hey good job. Battling the wind is rough. I battled the white snow of Idaho yesterday. Times were slow but hey, we are out there trying. You will have a great race this weekend!!

I've already started pretending it never happened. Will try a 3-mile tempo on Thursday with a lot less wind according to forecasts, then take a couple easy-run days before the race.

Nice recovery after yesterday's tornadic conditions!

Oh yeah, speaking of being a nerd, I spent a little too much time on google this morning. Studies show that a 10mph headwind slows a runner down 8%, but the 10mph tailwind only speeds them up 5%. That is so NOT FAIR.

That is interesting - basically twice the effect I thought. My guess was 2 sec/mile for every 1 mph of headwind. For an 8:00/mile runner, that would be an 8:20 into a 10 mph headwind, but the 8% rule would give you an 8:38. OUCH! Just think about 20 or 30 mph headwind...

Good run Joe!

Great job, Joe!

Great run, those times look very good. You should easily be able to stay on pace this weekend after a run like that.

You got 7:30 pace easy. Of course you can do 3 more at that effort--in a race. Just be conservative in the beginning. Steel your mind for the torture of maintaining that pace in the last two miles when you are tired--races are supposed to hurt at the end--focus on staying relaxed and keeping your form "loose" despite the discomfort and that will help you ride it out. YOU'RE GONNA ROCK!

You are so ready!! Echo seeaprilrun. Its amazing what can happen when you are race ready. Have confidence in yourself! Don't forget to have fun. Isn't that why we put ourselves through

all the training. Runners are crazy, but a good crazy!!

Flat - thanks, it was a good confidence boost

April - that is good advice, thanks. I will be thinking of it the last 2 miles for sure. That, and being thankful it isn't 26.2 like you will have just done!

Rye - so true, on all counts!

4mph, sweet, I wouldn't even consider that a breeze!

I pass gas faster than that.

Ha - you must get some good propulsion there Burt.

That's why Burt is so fast... I've seen the next frame after his profile picture and there's one poor kid visibly getting sick while all the others are holding their noses.

Great job Joe! You are looking good for the upcoming half marathon. I think you will nail it. Just don't start out too fast and you'll be good to go.

Really your splits are pretty even--no big death at the end although you felt like it! Great job and a great time! I agree with above, just go out easy on the half and you will be fine! It's always nice to have time with your spouse too--nice that she likes to run as well!

531 out of 8,000/20,000 runners/walkers is awesomely impressive! Great PR and your (guaranteed) PR at the Half will be a great time, I'm sure. You're rockin' dude!

Joe, you did great, I'm very excited for the race you had on a tough course, makes me want to go run one. There were a lot of fast runners in that race, but you were one of them, 531 out of 8,000 makes you a serious runner and you are only getting faster. Very soon now it will be necessary to change your name to something without "slow" in it. (Congratulations on not getting drowned, by the way.)

Vinh - thanks, that's easier said than done isn't it? They have a 1:45 pace group so I might blindly follow them depending on the winds.

April - thanks, and I guess that's true about the splits. Now I just gotta get to where I have that finishing kick that everyone else seems to have. I guess that means get in shape.

Bald - thanks man, there were a ton of people ahead of me but at least there were more people behind!

Flat - thanks - The first 2.5 or so were tough but it flattened out and went downhill after that. Definitely a good course, since the tough parts all came first while we still had energy.

Way to go Joe! You're a real American hero! Your hard work is paying off.

Thanks Burt!

OH, nothing like a guaranteed PR! I still remember my first half, my husband was waiting for me at the finish with a cup of water and I threw it at him when he gave it to me (he MADE me run the race, the most I had ever run was 7 miles). Then I threw myself on the ground and took off my socks and shoes, proceeded to sit and then step in something, moved my body away from the finish line and collapsed on the ground and waited for all of our friends to finish. I ran a marathon 5 weeks later, then I QUIT running for 8 months!!!

Anyway, back to you!!! Congrats on the race. I have only done 3 5k's, but they kick my butt every time. I have yet to beat 45 minutes. I still do not know how to run them smart. There I go talking about me again, I am self absorbed!

Way to power through the hills and not let them defeat you (my husbands favorite phrase about races). Hills are tough in a race, especially those shorter runs! Rest up for that half, get your legs back, you two will do great. And the vacation will be worth it!

Thanks for the nice comments Kelli. Don't worry, I want to hear about stuff like that so I know I'm not the only one! I never would've thought running 13 miles would be a vacation but you're right, it is, and we are definitely getting excited. I can't imagine the anticipation y'all must be feeling this week!

Hey Joe! Congrats on the big race! That's a nice PR--wasn't your goal under 47? Totally awesome.

I think you'll be pleasantly surprised at your 1/2. 1:45 as your goal isn't lofty enough! I say 1:42ish.

I taught a lesson in my son's class today about ANXIETY and realized that is what I have!

Tracy - thanks, yeah my goal was 47 so a great result. I definitely appreciate you suggesting 1:42 is possible - maybe if that infamous OKC wind is quiet that day, who knows.

Kelli once that plane is on its takeoff roll for Boston, no more worrying I hope! Your hard work will be done (except for that little part where you run 26.2 miles).

Kelli - once you realized it did you excuse yourself and go out in the hallway and cry?

No, Burt, I waited until I got into the car!

I'm glad you didn't have an episode in front of the kids.

What was this entry about? Oh yeah, great job on your race Joe!

Another long run this weekend should be fine. I'd recommend starting off slower than HMP (15-30 sec slower) and finish the last several miles at HMP or slightly faster.

Thanks Vinh, I'll definitely try to finish with a few 8-min miles. It's looking like I might have to pick my day based on weather anyway - we'll see.

I agree--another long run this weekend would be fine. Pick your day!

How long???? I would say the same, go for it, just not too fast or too long.

Good pace for sore legs if you ask me!

Admittedly, they felt fine when running. They're just sore while walking/sitting around for whatever reason.

Nice run Joe!

You and me both. We are going to get a lot of thunderstorms the next few days into early next week, probably part of the same system as you are getting.

Which means they are probably from a long line running north so tornadoes and storms I reckon will be here this weekend too....running in thunderstorms scares the tar out of me..I won't do it! I don't mind rain but I always think I'm going to get hit by lightning.

Couldn't agree more. Lightning is dangerous, especially the kind they have in the midwest.

I've been running outdoors for 4 months now in dusty ol' Abilene and it's never so much as rained on me during a run. It did snow once. But tomorrow is looking like it might actually be my best bet at 30% (isolated t-storms). In Abilene-speak, that means about 5%.

Nice long run! Finishing strong--should be a good confidence boost! Just start out easy, work into a groove, then finish with everything you got left and you will be set for sub 1:45--I agree with others, I would not be surprised to see a low 1:40's out of you!

Hey, we have really good skin here in Houston. Good run.

I've got $20 on Joe finishing under 1:45! You'll rock it, Joe. You've put in the work, the miles, and ain't slow no mo! It will be exciting to read your next report! Good luck!

Good run! That last mile at HM pace is a good one! You will rock it!

Thanks everyone, I do think I'm in 1:45 shape with reasonable wind so we'll see what the course offers. (I need to line up my excuses early).

Sounds like a really good time. Ha.

Congratulations on not getting hit. That is always the sign of a good run.

I'm with Tracy--better to get mudded then hit.

Tracy's blog the other day scared me enough...

Great pace Joe.

Joe, those are really fast splits, you should nail a very good time in the half next week.

Joe you are getting more fit so you natural comfortable pace is just getting faster! Looking really good for your half!

Nice job today! You will do well in your half.

Nice job! Sounds like your training is paying off in greater stamina and strength. I become overly paranoid about different aches and pains every once in a while. I wonder if that little pain in the muscle is the beginning of something bad. Most of the time it turns out to be nothing or something that goes away with a little time. Hopefully your hip is the same! Being in tune is important though!

I suspect this close to a big race there is a little bit of paranoia happening--things that you didn't pay much attention to before suddenly magnify. You know your body best and do pay attention--but if you can run okay then I wouldn't trip too much about it right now! I know when I am in the throes of taper madness every tweak or twinge feels like impending major-injury disaster.

Nice run Joe! I've been feeling it in my right hip too as of late! Probably an IT band issue. Get in some good stretching and ice it if need be. Can't wait to hear about your race this weekend! You will do awesome!

Just keep stretching hip flexors and ITB so that you can feel a little more comfortable when you aren't running or sitting down.

If it disappears once you warm up a little, that's all you need for the race, right?

10mph ain't nothing but a breeze considering what you are used to! A 1:45? Don't sell yourself short--I suspect it will be faster than that! How is your hip? How is your wife's ITB?

10 mph? Bah!

1:45? You can do that in your sleep!

Thanks ladies. Hip is the same, it's just really quirky (shooting pain) after I've been sitting or standing still for a minute and seems to be ok after "warming up" by walking for a minute. It's weird. Danielle's knee feels ok now so she's gonna try running tomorrow and she did some strengthening exercises last night, thanks for the tips.

Looking good, glad to hear the favorable weather report. Hope your hip improves.

Good luck, Joe! You're looking great! I hope both of you are feeling better soon.

Lots of stretching, maybe soak in a bath of epsom salt or ice water. That should help.

Thanks guys - Vinh, I will look into that. It does respond well to ibuprofen so maybe there is something inflammed like a tendon or something.

My times are better too after being up and going for a couple of hours. The morning runs are nice though....

I like your strategy Joe.

You should be OK if you are able to warm up thoroughly before the race, even take the first couple of miles easy to make sure it's all there, then blast away. Hate that wind, it slows you down even when you don't feel like it is.

It's good that the race is so early--the wind will not have yet reached it's full speed for the day--so hopefully it doesn't pick up until after you are done racing!

Rye - I do agree that I like the quiet of morning runs.

Burt - thanks, it's gotta be better than rolling outa bed 15 minutes prior.

Flat - Agree, even the crosswinds sometimes seem to hurt.

April - I agree and hope we're right because it's supposed to hit 22 mph at some point on Sunday. I predict 13 or 14 for the race.

Thanks Joe, feels great to be back!! From the looks of your log, looks like you'll coast to your HM goal. Good luck this weekend!

Don't want to screw up your race planning, but you look quite a bit quicker than 1:45.

Ray - thanks, and good luck in your preparation for the half as well.

Flat - if the wind is up I think 1:45 is actually about right (if I'm lucky). My 10K was windless so I don't want to pay too much attention to it for comparison sake. Still, if we get decently low winds I'm actually planning on taking it out around 7:45-7:50/mile this weekend and see what happens. I can always slow down if it doesn't seem sustainable at the end and I'll have a couple minutes pad. Does that sound smart/dumb? I'm a bit inexperienced in running "strategery."

Your plan sounds smart to me, not that I have run that many races. I was just ga ga over your 6:32 for mile 4. If that is a true 5K speed (I know you are doubting that, and it is good to be conservative, but you ran 6:32 and felt good, no getting around that), then you are probably faster than 1:45, maybe even quite a bit faster. You are right though, the wind has to be respected. It slows me down without even knowing it, even if it isn't head on. It's like carrying extra weight.

I guess we'll see what race day weather gives me. Relatively speaking, my times are bound to be faster the shorter the race gets since I don't have much of a base yet, so I'm thinking about that too. And like I said, I did pick a nice mile with a little downhill. But I was excited that it was so smooth, for sure. Thanks as always for the inputs.

I agree with flat. I think you are on the conservative side. With your times you are alot faster than you think. Have confidence in your training and you will do great!

I think your race strategy sounds good. I think start at 7:50ish pace--this will be hard in the first mile or two though because race day magic 6:30 pace feels like a piece of cake so it is easy to start a lot faster than you feel like you are going. So anyways hold the reigns in at first, find your happy pace, and if you still feel strong halfway drop the hammer. I read somewhere to think of a 1/2 as a 10 miler with a 5k race at the end. I am sure you will do the right thing! It is definitely better to start conservative and finish strong then start too hard and die a miserable death at the end. I agree with all of the above--I think you are in better shape than 1:45.

Good run Joe! Depending on if you decide to do any warm up miles before the race, I would start out slower than HMP if you don't do a warm up for the first 1-2 miles. Once you set in the HMP and get in the groove, the last 3-5 you could probably hit 7:30's or faster. I always feel better when I finish strong and hammer the last few miles.

I sometimes feel I'm crippled by the watch. I'm thinking about putting the face on the underside of my wrist to discourage obsessing over it.

You're gonna surprise yourself, I swear! Even with the wind, I still say around 1:42.

Getting close to race day! Are you going to take tomorrow off and then jog a few shake-out miles Saturday? I can't wait for your race report!

Oh yeah a lot my tribe will be down there in OKC running the full marathon--I know you won't recognize them but if you run into Carlos, Eddy, Steph, Stacy, and Kurt they are all super-cool!

Tracy - I know, maybe not having it will be a blessing and I can feel out whatever pace is right instead of trying to force something.

April, due to traveling and stuff I was just going to do 4 ez miles Friday morning and then not run until the race. Sound like an ok plan? And if I see anyone wearing a Tribe shirt I'll flag em down and say hi.

Sounds awesome! You will hear the tribe before you ever see them LOL!

Good luck on Sunday. I think running without a watch might actually work to your advantage, you will feel how fast you are and the watch won't be there to slow you down.

Drive carefully.

Good luck! You will have an incredible race tomorrow!

Happy travels! hoping for a low wind in the early start!--or at least a crosswind rather than a headwind!

Go away freakish wind!!! Best of luck to ya!

I'm going to look! Good luck!

Oh man! I thought your race was today! I was gearing up for a race report. Good luck!

Good luck Joe! PR is in the bag!

Best of luck, glad the wind is dying down!

RESULTS ONLINE: 1:40:04 SWEET!!! AWESOME JOB JOE YEAHHHHHHHHHH!!! CAN'T WAIT FOR THE REPORT!

1:40??? You ain't slow!

That's huge, though I must say I had it pegged. (Sly grin) Can't wait for the report.

AWESOME!!! Thanks for the update!

Congratulations again! You must have practically been running alone the last 5K. The progression-run style in which you did this is very unusual for a big race, in my opinion.

Man Joe. You did awesome. I usually start to crash after 8 miles. All the extra baggage I'm carrying around. To maintain that kind of speed as consistently as you did would be a dream for me. You are now my idol for the day.

Sweet race, Joe! I'm shooting for that 1:40 or so in October! You're my idol too, but for more than a day.

Congrats Joe! I knew you had it in you. Perfectly executed strategy!

Nicely done Joe! Your fast finish is absolutely awesome! Slowjoe is really not appropriate, because you are only going to get faster! You are starting with a bang!

I am totally impressed! You ran an awesome race. I fear leaving the garmin behind--way to have the guts to do it!

Congrats, fast Joe!

Nice job. I agree with seeaprilrun, time to find a new name. Speedyjoe,lightningjoe, just a few ideas!

Thanks for the nice comments everyone. We just got back in town this afternoon and legs are not feeling too bad at all.

Flat - thanks! I definitely did a lot more passing at the end this time. I don't think anyone passed me in the last 3 miles and I got to chase one guy down about 100m from the finish line in front of everyone which was fun. Glad I could make your prediction come true.

Burt - Thanks for letting me be your idol yesterday. I'm pretty sure once you heal up and get in the consistent miles again you'll be holding the tempo at least that well.

Bald - Thanks, I have no doubt whatsoever you'll get it.

Vinh - Appreciate it, and thanks for the strategy advice.

April - Thanks, I owe a lot to your advice as well and your blog continues to be like a blueprint of what I want to do in the future.

Tracy - Thanks! My wife actually used the Garmin for the race so I had no choice but I'm 100% sure that it helped to not have it. I would've slowed down at certain points when I didn't have to if I had been checking the pace. Good luck in your half, you will crush it.

Rye - Thanks, but I think it's too late to change it and it's nice and comfortable now. They let you put a custom name on your bib at OKC so I will post a new blog pic soon that y'all might like.

Congratulations!! You've came a long way, and I would never be able to do it without the Garmin.

Thanks Ray, I'm actually considering leaving the Garmin behind on every race now (if there are mile markers). Good luck in training for your half this next month.

You passes your "original" goal pace group at mile 2!! That had to feel awesome. great job on the race, you ran smart! I am so glad the winds cooperated.

On to bigger, better, and FASTER!

That is a real testament to your fitness that you are not sore! Definitely get on some hip exercises, I swear exercises will fix about any injury! Like how 8:11 is "easy" now? :)

Ha - it wasn't at the crack of dawn since I had the day off. At 6am, it definitely would not have been "easy."

I'm with April. Find a good PT or a trainer to do some assessments and give you some strengthening exercises.

Hit the hills! From my current reading, the coach believes the only strength training one should do below the waist is done in 8-12 sec hill sprint repetitions up the steepest hill you can find. I don't have any idea if it would help with the hip, just throwing it out there.

Good luck and I hope it gets better for you! 8:11 is a nice "easy" pace! Good job!!

Ah the early morning grind. Starting next week I will be singing that tune pretty much every morning. I need to set the coffee pot timer--maybe that will help!

Good luck with the hip rehab! Nice pace on the easy 6!

Hopefully the rest will do your hip good! You're looking great!

Way to push yourself on that pace!

You just HAD to squeeze in a little sub-7 time!:)

That was smart of you to listen to the voice of reason. Maybe you can get back on that low-impact treadmill or cross train a little while? Where exactly does your hip hurt/ache? Is it still "popping"?

Yeah I'll definitely have to come up with some kind of cross-training if this takes awhile, then maybe try the cushiony TMs at the gym.

It's mostly in the front part of the hip and I can really feel it when I stretch the hip flexor but it seems to migrate sometimes to either side and to my upper quad when I run (feels sore/achy like a golf ball is stuck in there). It still feels a lot better when it's warmed up by walking a little; when I've been sitting or laying down and then get up, it's most painful when I put weight on it, but it's like a stabbing pain for a few steps.

My best guess is some tendon in there is inflamed. It doesn't really pop, except right after I wake up in the morning and take a few painful steps, then it settles in.

Hopefully it's just some tendonitis that a little rest will help. It looks like the most common hip problems, IT pain and bursitis, cause more lateral pain than what I have so I don't think it's that but you never know. I'll go to the doctor if it doesn't go away with rest.

Ouch, sorry to hear about your hip. I haven't been following your blog closely enough this week. To me it sounds like you have it right, a little tendonitis that needs to be respected but not feared. (Crockett has an interesting comment about that today, in the comments to his own race report.) I swear I never get injured except as a result of running faster than normal -- a race can exacerbate small aches and pains into something more. Good luck, I'm sure you'll be OK in a few days.

Listen to the old (ummmm) young body. We runners tend to push too hard and then a real serious injury gets us. I didn't listen last summer and ended up with a stress fracture that took way too long to heal.

Good thinking. Pushing through pain is not always in your best interest. Take some ibuprofen, give it a few days and then ease back in, listening to your body as you get back out there!

Hope it doesn't take long till you're feeling normal again!

The jog of shame is the worst!

It actually started raining on me when I turned around, and it quit raining when I was a few steps from home. Very funny, Mother Nature...

ROFL!

Sorry Charlie Brown!

Remember the rule of not increasing mileage more than 10-15% over the previous run...oh wait, that's weekly mileage not daily. LOL

Don't stress, just take it easy and ease back into it. No reason to put yourself in a situation that will make things worse! Hang in there!

Yeah hang in there! Can you use an elliptical? It does wonders for maintaining fitness in an injured runner.

Sorry that the hip still isn't cooperating. Hopefully you'll find something to keep your fitness level soon!

The pool where I grew up in Kingman is in yards. Don't take advice from flatlander on how to run on the elliptical. He runs backwards on it.

I love all of the sighs in there, bummer! Wait to see what the doctor says, maybe it is not a big deal and just a little more time off and you will be good as new! Dang running injuries.

At least you got in a good workout!

Nice workout! I only swim in order not to drown--no triathlete here! I quit going to the doctor for running injuries because I always get a diagnosis of tendonitis and am told to run as guided by pain and take motrin. Doctor internet diagnoses me now haha! Anyways hopefully a few weeks of some nsaids and cross-training and the hip is good as new! Good luck with the EVILliptical--make sure you have some good tunes to listen to. Hang in there! Running injuries really suck,especially when you feel you are reaching a fitness breakthrough and then BANG. Don't worry you will come back strong as ever--anybody who wants it eventually does!

Thanks everyone. Yeah, Dr. Internet got me past the knee issues with ease a couple months ago. But he's been telling me that signs point to a femoral neck stress fracture (top of the femur) this time, so I'm getting a second opinion from a real doctor. If it is a SFX, it's minor and is actually feeling a bit better today so maybe it will heal up on its own with a couple weeks rest; I think I caught it early. I would love to hear that it's tendonitis but the one-leg-hop test is...not good. We'll see.

My doctor always tells me that every ache and pain means that I should never run again, so I try to avoid him.

And that's hard because he's my dad.

Those machines crush your quads for sure. I really hope this is short-term for you, best of luck on your doctor appointment, hopefully you will get some solid information out of that.

Cool picture. Good luck.

You didn't go backwards, did you?

Burt, don't think I didn't see that comment a couple of days ago!

Hopefully you got a chuckle out of it instead of a - I'm gonna kill that guy next time I see him!

Haha - actually I did try it backwards toward the end (now that I know it's legit thanks to Flat) but it went kind of crazy - I don't think the resistance was working in reverse so I was basically holding on for dear life; I lasted about 30 seconds.

Of course! Besides, Jasro said they train the hams and glutes when you go backwards on them, so I'm sticking with him the next time I am at a party. You gonna run London next spring? I think I will try to get my crew to show up again, they all had a good time there. (Sorry Joe, off topic here)

I probably will. I'm a creature of habit.

Ah yeah, I forgot what the elliptical did to quads. Although, funny thing, while it crushed the quads during the workout, I never felt much soreness the next day. Anyways, good luck with doc tomorrow--I'm eager to hear the verdict.

Hope the hip recovers soon. Swimming will be a good cross training routine while you are not running.

In my experience, I have to up the resistance when i go backwards. I do 10 minutes forward, 10 minutes backwards. Then my feet are asleep and I am done. BUT a super good workout. Does your gym have an ARC trainer? They are easier on the hips and killer on the legs.

Well, at least you got a little information. Hang in there, you'll be as fast as ever when you get back. I like your plan.

I think you are being smart. Hopefully the recovery goes by fast enough!

Typical doc with a running injury--"take an nsaid and don't run"--that's why I don't go. But, if I was pretty convinced I had a stress fx I would! Hopefully you feel up to running in a few weeks. Keep up the cross-training and you will probably not lose much, and will get it back very fast!

Injuries are always tough. Cross training will be your friend for a few short weeks. Good luck and rush back.

Now that I've scoured the internet on hip flexor vs. FNSF I'm leaning toward thinking the doctor may be right. It's still weird that weight on one leg, like putting on pants, hurts the worst. But it doesn't hurt seated or moving at most angles other than lifting the leg straight up. Either way, rest will fix it so guess it doesn't matter.

I did the stupid elliptical earlier this week & ended up with calf soreness as well! I just made the connection when I saw your entry. My solution: stick with running, steer clear of stupid machines :)

I agree. Those machines make me feel so uncoordinated. I am afraid I'm going to fall on my face!

Joe, funny about the elliptical, I hated it but didn't have any negative effects other than a little stiffness in some new muscles. I think every machine is a little different. I agree with Missee, though, the motion feels awkward, I have to use considerable arm strength just to hang on.

Hmm, I was just barely touching the handles - definitely didn't use arm strength. Now I'm sure I was doing it wrong. I agree with y'all on the awkwardness of it; hopefully I can do some real running soon.

Ah man! I count my blessings now that my husband is out of the military. I feel for your wife and kids! How long have you been in? Anyways, glad the hip is feeling better--don't know what kind of training you will be able to do overseas--but hope you can keep up some kind of training!

Wow, had no idea that was coming down the chute. Hope all is well with your family. I have heard of guys training in Iraq, but I guess you are right, it depends on where you are deployed. Good luck and hope your hip lets you get some good training before you leave.

April - I'm in my 7th year and planning to separate in 2012 or so. Funny thing is that just last week I was telling Danielle that we were probably done with deployments!

Flat - me neither! In fact I just got to a new squadron that doesn't deploy, but they had a single-man tasker for a specific job that I fit. I'll make the best of it, but the military isn't scoring any points with my wife!

Sorry about the deployment news Joe! Just wondering what your MOS in the air force is?

Vinh - I'm a weapons systems officer (12B3) which basically means I drop bombs out of jets, but we also carry an electronic warfare specialty (which is what the Army wants help with) so I won't be flying this time.

Joe, I read this last week and I don't know why I didn't comment. That's tough news, especially when you weren't expecting it. How many times have you gone overseas?

And thanks for what you do.

Thanks, it's the 3rd trip in 3 years so it's getting a little tiresome but it's always different and exciting when I get there. My wife's the one who has it tough.

Are those physical readiness tests tough?

Not at all if your legs work. It's only a 1.5 mile run (after pushups and situps). You get 14 minutes for the run so the only way to fail is if your legs don't work (then you don't deploy).

Thus the need to make sure I'm healed as much as possible..

That will be a piece of cake for you.

Yes, they are awful. I haven't tried it yet, but somebody on this blog said that pool running is practically like the real thing and a great way to get past the injury. Maybe a little less boring than the machines.

Yeah. I'm with you on machines. It's just hard to stay interested. I've never done pool running, but I bet it's worth checking into, if you have some convenient place.

How's the hip feeling?

I love to cycle. There is nothing like getting your heart rate up like climbing up a hill on a bike. Flat is right though, I have heard that pool running is great for getting past those injuries. Good luck!

Maybe I'll try the pool running - it's under construction this week though. Tracy, hip is better than last week; I'm just trying to figure out if I should wait until it's completely pain-free, or if it's ok to run with very minor soreness. I found myself getting jealous of the people on the stupid treadmills today, and I hate the TM.

I feel you on the machines. The bore factor is more than I can stand, plus the lack of moving air just makes the drippy sweat gross. It makes you sooo grateful though when you finally get to feel the ground underneath your running feet outside!

I would suggest returning to running at a slower pace--so 6mph for a few miles and see how that treats you. Glad that things are feeling better. It would be tempting to just get out and start running, but with your test coming up that you can't afford to fail I guess you can't be too reckless!

I have no real advice. The last time I had to sit out on running, I sat out for a week, and then started running very little bits while still cross training (I think the first week back in running I only ran 3 miles). Then it took me another 3 weeks or so to get in the groove of things again. BUT, I wasn't running as much back then, so I don't know how useful that is.

Slow is definitely better than fast for the first little while. Other than that I would just say let your body talk to you. That's good news though, sounds like you'll be back at it soon.

Y'all are right, of course. Maybe 6 mph is ok for a little while... Tracy, I think my comeback plan will probably be similar to what you described.

I feel you on those machines Joe. I try to avoid those like the plague. Hope you get better soon.

Sounds like it's coming around. Rest up!

Sounds hopefull. Enjoy the weekend. Look forward to hearing how monday goes.

I think you are getting there, have a nice weekend.

Getting better!

Hope the Monday run goes okay. I see a comeback soon!

How goes it Joe?