Today I Run

Physical problem persists.

4.01 @ 9:10/mi.

OBJECTIVE

12 mi. @ 8:15

ACHIEVED

11.64 mi. @ 8:29

7:08 AM 76° 79% 5 mph

Ran with Stephanie's group this morning. It was good to be back with them. Today's group included Randy, Josh, Laurie, and Steph. It's been a long time since I've joined them for a Saturday long run.

The pace started slow which I was thankful for. Steph ran the Boston Marathon but had a challenging experience. The other three finished the Arizona Ironman under difficult conditions recently and may not have fully recovered yet. Around 6 miles, my left knee started bothering me. The whole sensation is rather ominous for me now because I have experience with how it progresses. From that point until we finished, I wasn't sure if I would be able to complete the run. There were times when in really bothered me and other times when it wasn't too bad. It was worst when starting after a couple water stops.

I'm not sure what this means for Ogden but feel like the goal is changing. I've stubbornly held to the plan but with a couple weeks left and no sign of improvement with the knee, a revision seems to be the prudent thing. I'm still hoping for a miracle but have nothing tangible to support that expectation. Stay tuned for more on developments ....

PRE RUN

oatmeal w/skim milk & water

POST RUN

SlimFast, Clif bar, & water

OBJECTIVE

5 mi. @ 8:15

ACHIEVED

5.85 mi. @ 8:17

7:32 PM 70° 78% 6 mph

This was a strange run. I was real sluggish at the start and stayed that way for about 2 1/2 miles. From that point, I loosened up and found some rhythm. My legs seemed sore but the knee wasn't uncomfortable. I could tell it wasn't 100% but it wasn't a factor.

My weekend nutrition and sleep weren't that great so I attribute my sluggishness to Cinco de Mayo (i.e., too much Mexican food!).

PRE RUN

2 doughnuts

POST RUN

water, 2 hamburgers, & 2 chocolate milk

OBJECTIVE
3 mi. tempo @ 6:53/mi. 5 mi. total w/WU & CD

ACHIEVED
WU 1.07 @ 9:20/mi.
3.02 @ 6:50/mi. (6:51/6:49/6:52/0:08)
CD 1.48 @ 9:27

6:34 AM 71° 86% 5 mph

This run was on the schedule for yesterday but it didn't happen which I believe may have worked out for the best.

I finally went for a massage yesterday. I had the RMT work deep tissue on my legs and feet focusing on the IT band area. I must say that there were times when it hurt so bad that I wanted to scream but instead just grit my teeth telling myself that it was for the best and that I'd feel better later. I was right. I did feel much better the rest of the day. In fact, my legs felt better than they have in a long time. I scheduled another session for next Thursday (the day before leaving for Ogden) and may get another one early in the week. Who knows why I waited so long to do this!

Today's run started late due to a later-than-planned evening last night. Long story; short - I ended up playing basketball until about 9:30 then came home to watch the Jazz-Lakers game. I only stayed awake for the first quarter. After dropping Cameron off for his early morning, before-school activities, I usually just head to work. Today I dressed to run, dropped him off then drove a couple miles to the trail along Faulkey Gully. The gully trail isn't new. Whenever I run from the YMCA, I catch it two miles in to my run. I figured since I was running later commuter traffic would be bad and I didn't want to be on a road. The gully trail is a two-mile pavement trail with a few bends along the way.

I took an easy mile warm up. I didn't feel particularly good or bad. I did introduce a figure 4 stretch to my pre run routine that a woman at the RMT office showed me for ITB. It really hits the glutes. I did notice a general looseness in my legs during the warm up.

I took a very short break at the top of the trail. The tempo run called for 6:53 miles. I wondered if I could maintain it. A guy walked by with his dog and off I went. As usual, I started way too fast. After a quarter mile, I was easing slightly to get back to 6:51 for the first mile. I figured the fast start may have doomed Miles 2 and 3 for me.

My legs generally felt good. Early in Mile 2 the trail dips under a bridge for Louetta Road. I remembered Jonathan's encouragement to keep my knees down a couple weeks ago when we were running League Line Road. The downhill was too short to be a true test of downhill technique but I tried to keep the momentum on the corresponding uphill side. I passed a few walkers and runners along the way. It was a very nice morning. At the end of the trail, I made the turn. I was a bit slow for Mile 2 so I picked it up. After hitting 6:49 for Mile 2, I started Mile 3.

I was getting a bit tired but focused on breathing and form over much of Mile 3. I tried to "lean forward from my ankles" and to put slightly more energy "into the ground". I felt good. My legs were fine. I thought I should feel worse than I did. ... I don't know .... It was strange. My mind was telling me that I wouldn't be able to sustain the pace due to my overzealous start. Mile 3 came in at 6:52.

This was a good run for me. I took an easy cool down then stretched really good including the newly introduced figure 4 on the hood of my car. I drove home, got ready for work, and arrived in the office much later than I should have.

PRE RUN
Kashi GoLean cereal w/skim milk, water & 2 FRS chews

POST RUN
SlimFast
Later, 5-grain oatmeal w/skim milk, water & multivitamin

Future blog topic reminders

No more negative thoughts for marathon.
Time goal & course strategy/study
Which running team?

OBJECTIVE

8 mi. @ 8:15/mi.

ACHIEVED

10.14 mi. @ 8:22/mi.

6:37 AM 76° 87% 6 mph

It was a good run today. This was the last long run before the marathon. Jonathan and I joined Stephanie's group which included Miranda, Stacey Almond, Randy, Josh, William, and Stewart.

My legs felt good today. The pace generally felt slow. The humidity made the air heavy so it seemed the group was slowed by it somewhat. The group was scheduled for 13 miles which was more than I wanted to go today. Jonathan and I broke it off early at just less the 8 miles. We picked up the pace over a couple hills as we worked the 2+ miles back to his house. We got water then Julie drove us back to Memorial Park.

Overall this was a positive run in preparation for next Saturday.

PRE RUN

oatmeal w/skim milk, multivitamin & powdered FRS w/water

POST RUN

water

Later, SlimFast & Clif bar

OBJECTIVE

3 mi. Tempo run @ 6:53/mi.

ACHIEVED

WU 0.97 mi.

3.01 mi. @ 7:11/mi. [6:55, 7:26, 7:12]

CD 1.03 mi.

7:12 AM 75° 89% 1 mph

The good news is that my legs felt fine. The bad news is that I was slow and laboring. At this point, I'd like to feel strong and powerful. The marathon is 3 days away and I've been tapering. I hoped that I would feel fresh but it wasn't the case. Maybe it was the humidity ... ?

It rained last night and the morning air was heavy. I drove to Faulkey Gully after dropping Cameron off late. Rather than park in the mud just off Louetta, I drove to a neighborhood swimming pool and crossed the bridge over to the trail.

1 mile warmup took me to the end of the trail where I started the tempo. Slightly slower than target over the first mile. Working hard. Wasn't able to hold pace over Mile 2. Made the turn back and continued to slow over last mile. Walked about 1/2 mile then cooled down over 1 mile. Thorough stretch back at the car.

PRE RUN

Kashi GoLean cereal w/skim milk

POST RUN

SlimFast

Later, oatmeal w/skim milk, multivitamin & water

OBJECTIVE

stretch legs & clear muscle soreness; test left knee

ACHIEVED

3.53 mi. @ 8:04/mi.

6:33 AM 72° 89% 7 mph

With mixed emotions, I hit the pavement this morning. Jonathan ran Sunday morning in Utah but my knee wasn't ready for that. I took my running clothes to work yesterday thinking I'd run downtown before going home. Ultimately I didn't feel ready. Finally, this morning after dropping Cameron off, I made my way over to the gully trail for a run. I wasn't concerned about time or distance; just wanted to see how I felt. There was muscle soreness in my quads and calfs but not as much as I thought there would be. My knee was achy but okay once it warmed up.

I've got a lot of things to sort out with my running. I'm going to take it slow. I requested a physician referral from a doctor who works with Power in Motion. I need to get the knee figured out before I go long again.

PRE RUN

GrapeNuts w/skim milk

POST RUN

SlimFast

OBJECTIVE

run

ACHIEVED

4.02 mi. @ 8:02/mi.

Stretched it out over to Stuebner-Airline and back this morning. Left knee was a bit balky and legs still seemed tired.

PRE RUN

nothing

POST RUN

SlimFast, oatmeal w/skim milk

OBJECTIVE

run some miles

ACHIEVED

7.12 mi. @ 8:35/mi.

6:40 AM 82° 74% 9 mph

I ran from Memorial Park with Stephanie's group this morning. There was quite a group today: Steph, Laurie, Randy, Shellie, Stacey, Miranda, Jonathan, William, and me. Stephanie's wedding is later today so I think that contributed to the attendance this morning. On one hand, it's surprising to me that she'd run this morning ... on the other hand, it's not surprising at all.

Originally I thought I may stretch it out longer today but found the miles a bit difficult even though the pace was modest. This just reminded me that I'm still recovering from last Saturday's marathon effort. I believe there's a rule of thumb suggesting that it takes one day for each mile raced to fully recover. Therefore, I've still got 19 days of recovering. This is similar to how the first week after the St. George marathon went too ... if I recall correctly. The week after the marathon I was surprised by how good I felt. I had a few runs and wondered what the big deal with recovery is. But the second week has a different story. It was like it all caught up with me. I'll be curious to see how I feel over the next week.

It was good to talk with Jonathan again. I wasn't that eager to see the rest of the group because I knew it would mean reporting on the marathon but no one really pressed and everyone seemed forgiving; acknowledging that "bad races happen".

PRE RUN

Kashi GoLean cereal w/skim milk

POST RUN

SlimFast

OBJECTIVE

run a bit

ACHIEVED

WU

2 x 1100-660-430 + 1100

CD

5:34 AM 79° 84% 5 mph

Rory and Cameron went with me to run Will's Hills this morning. It's Memorial Day so they are out of school and I'm off work. As usual we didn't know what the workout was until we got there. An 1100 meter loop with a couple relatively small hills was laid out. The workout was to run the full loop then take a 3 minute break. Run approximately 660 meters then take a 2 minute break. Run the remaining 430 meters then take a 1 minute break. After completing this circuit, we repeated it then followed it with a final 1100 meter loop.

It was a good workout. My knee felt "stressed" but not over-strained. Rory and Cam each ran well. Here are my approximate splits with breaks in parenthesis:

4:43 (2:59) 2:03 (2:01) 1:38 (0:54)

4:34 (2:30) 2:39 (2:00) 1:45 (1:17)

4:39

PRE RUN

Kashi GoLean cereal w/skim milk

POST RUN

SlimFast & Clif bar

OBJECTIVE

stretch legs over a few miles

ACHIEVED

4.08 mi. @ 8:32/mi.

4:52 AM 70° 88% 0 mph

Left knee was achy today but loosened slightly over the run. (Maybe it was Monday's hills or residual marathon damage ...?) Other than that my legs seemed to have a little spring during the second half. I suppose I'm still recovering from the marathon.

I set an appoint with Dr. John Cianca. I'll meet with him on Friday, June 6 (the earliest I could get in). He's the former medical director of the Houston Marathon and a runner himself. I know at least three people who have used him and they have had good success with his diagnostic techniques and therapies. Ironically, my formal training for the St. George marathon begins in earnest June 9.

PRE RUN

nothing

POST RUN

SlimFast & multivitamin

Later, GrapeNuts w/skim milk

OBJECTIVE

run

ACHIEVED

3.02 mi.@8:15/mi.

5:01 AM 70° 83% 0 mph

Nothing special about today's run. I played basketball for an hour and a half last night. I haven't played in a long time. It was good to get out again. Sometime ago I read that distance running reduces jumping ability. I don't recall the source or biomechanical details. I did notice that I seemed to have difficulty getting two feet off the ground at the same time last night. Being honest with myself, it might not be the running .... It may be that 41-year old guys just aren't supposed to jump! Not that I ever had an amazing vertical but there was a time when I could get off the floor a bit.

I wasn't sure when I would wake up this morning and didn't set an alarm. I figured if I woke up early enough, I'd run. If not, I'd go out tonight or tomorrow. I woke up around 4:50, tossed a bit then figured I had time for 3 miles.

I haven't checked the weather this morning but I'm guessing I'll find the temperature was slightly cooler and the humidity was noticeably lower. It was pleasant. Weather supposed to stay the same for a while ... lows in the 70's, highs in the 90's.

The only thing I noticed was my legs felt a little tweaked from the lateral movement playing basketball last night. I tried to keep the pace comfortable and just enjoy being out. It was a good start to the day.

I'm not sure what's going to happen for this weekend's running. Steph's wedding was last weekend. I don't know about the honeymoon plans but I'm guessing she's out of town. If that's the case, the question becomes will anyone pick up the slack and plan a run in her absence. I'm also not sure what the renegade Spring runners are doing. Bob Bond is running the San Diego marathon Sunday so he'll be out of town. I think a couple of the other guys are nursing injuries. Jonathan has picked up with the Tornados running club so I doubt he's going to want to do anything. I may be left on my own ....

PRE RUN

nothing

POST RUN

SlimFast & multivitamin

OBJECTIVE

10 miles : no pace

ACHIEVED

9.85 mi. @ 8:21/mi.

6:14 AM 75° 85% 2 mph

Ran with Stephanie's group this morning. Stephanie was gone for her honeymoon but today's group included: Stacey, Randy, Jonathan, Miranda, Laurie, William, and me.

The group was scheduled for 13.5 but Jonathan and I cut it short. He's probably running with the Tornados tomorrow and I had to hustle back to the house to help Cameron get ready for his first day on the job. He's umpiring 9-year old baseball games this morning. Both he and Paige were nervous (he did just fine).

My legs felt okay today but my overall fitness didn't. Jonathan and Stacey picked up the pace to around 8 minute miles over the middle part of the run and I felt pressed. My cardio didn't seem to be there nor my legs. This run was tougher than it should have been.

PRE RUN

Kashi Go Lean cereal w/skim milk and multivitamin

POST RUN

Clif bar and water