How Much Discomfort Can I Tolerate?!

Weather - 72 degrees, sunny/cloudy.

4 Easy miles around Busey Woods and the park. At the end of the run 5 x 200-400M accelerations.

My legs are feeling good, energy level high. Looking forward to racing on Saturday.

#167

z.m. - #81 

Weather - 68 degrees, cloudy, windy.

Ran 3.5 miles to the car rental agency. Felt a bit tired because I ate a big meal beforehand. Will get some good sleep tonight and am looking forward to putting in a big effort tomorrow.

#168

z.m. - #82 

Weather - 52 degrees, cloudy, very windy.

Another race with tough conditions. I had to throw out my time goal of 6:50 per mile because of strong winds (25-35mph). I was still able to beat last years time by 32 seconds, with a pace of 6:54 per mile. If the wind was moderate I am guessing I could have averaged a 6:45 per mile which would have knocked about a minute off of my time.

Overall I am pleased with how it went. I felt fresh and strong, and my pace was consistent throughout. The wind was pushing somewhat at my back for the first 3 miles with a semi-cross, but since I start races moderately, I was not able to take full advantage. After mile 3 the rest of the race was against either a cross wind or directly into it. At mile 5 it was directly into my face, and I probably ran that mile in 7:45. It got a little better at mile 6 with a direct crosswind, but its strength continually pushed me so that I was running bent.

I was not passed by anyone in the race, and I was able to pick off 10-15 runners as the race progressed.

Last year I placed 43rd, and this year 29th, so that may be a better indicator of my improvement this year.

#169

z.m. - #83

AM : Weather - 57 degrees, sunny.

Drove to Homer Lake with Maggie (pet dog) and we ran 5 miles through the forest trails. Lots of bluebells were on the path, and I ran barefoot for about 1.5 miles.

PM : Weather - 62 degrees, sunny.

After dropping the rental car off I ran 4 easy miles home.

#170

z.m. - #83

Weather - 78 degrees, sunny.

Nice warm day, ran 4 easy miles in shoes through the park and Busey Woods, and 1 mile barefoot at the golf course.

Tomorrow will be another easy day, and if I feel good on Wednesday I will join 2nd Wind at the track for an interval workout.

I am thinking about running a 5k this weekend at Crystal Lake park. I did not schedule to run it, and I won't feel fresh, but I need to do some tempo/pacing type sessions, and a 5k race would meet that need. A race is more exciting than doing a tempo workout by myself, and I get a chance to see if I can hold a stiff pace without tapering. If the weather sucks I will skip the 5k, because I need a break from racing in cold/rain/wind.

#171

z.m. - #84

Weather - 78 degrees, sunny.

Ran 6 easy miles at the arboretum, 2.5 miles barefoot in the grass.

#172

z.m. - #85 

Weather - 67 degrees, raining.

Had one of my better workouts today, doing a track session with 2nd Wind. The group was doing 4 X 1200m and 4 X 200m. The total time for each 1200m was 8 minutes, but if I ran a 5 minute 1200m, then 3 minutes rest seemed too much. Matt suggested I do 4 X 1600m, that seemed more challenging, so I gave it a try. I realized before starting that I had never done 1 mile intervals, so I had no idea how it would go. I decided on a slightly slower than 5K pace, so somewhere between 6:40-6:50 seemed reasonable. Just before lining up it started to rain, but since it was warm it felt pretty good. We did 4 x 100M accelerations and then got to it :

1) 6:26 - The time seemed fast, but the pace felt right.

2) 6:32 - feeling good.

3) 6:30 - still feeling good

4) 6:21 - a little leg weary at the end, but recovered nicely before starting the 200's.

The 4 x 200M had a long 400M rest, so I was fresh for each one :

1) 40 seconds

2) 39

3) 39

4) 36 - my first 36 second 200, was in control the whole way.

Did a half mile cool down, did not feel exhausted or beat, just pleasantly spent. What I was most pleased about is I had only a 90 second jogging recovery between miles, and it was enough, I started each one fresh and with a low heart rate.

#173

z.m. - #86

Weather - 53 degrees, raining.

5 easy miles in the rain.

#174

z.m. - #87 

Weather - 61 degrees, cloudy.

3 easy miles around the park and Busey Woods.

I may run a 5k in the park tomorrow, depending on how energetic I feel. Also, I had a slight low ankle ache on my run today, which is why I cut it short. It seems better now, I will see how it feels when I run to the park tomorrow morning.

#175

z.m. - #88 

Weather - 58 degrees, sunny.

A nice day for a relaxed 5k. I was not expecting to break a PR today, as I had 2 hard workouts during the past 7 days. My overall mileage was low, but the intensity of the 12K race last Saturday and my first ever mile intervals at the track on Wednesday caused me to feel a bit low on racing energy. My plan was to get another good pacing workout in with the help of this race. My mile splits were right on target :

Mile 1 - 6:16

Mile 2 - 6:18

Mile 3 - 6:14

That is where I thought I would end up. I will admit I feel a bit down because I was running these same splits last year in June/July, when I was feeling really tired because of my marathon training. Well, I should not complain, I set a PR in the 5k last month, and I am feeling healthy and not too beat up.

I plan on doing a shortened long run of 90 minutes on Monday, then maybe some bike intervals on Wednesday. Next Saturday is the Buffalo Trail 5 mile race. I ran a pretty good race last year, averaging 6:45 per mile on grass, smallish hills, and a creek crossing. That time is going to be hard to beat, but I should be close.

#176

z.m. - #89

Weather - 53 degrees, cloudy, windy.

5 easy miles at the arboretum.

#177

z.m. - #90

Weather - 62 degrees, sunny.

Very nice day for a shortened long run. Because I have a race this Saturday I decided to include some bike intervals in the middle of today's run, rather than have another strenuous effort later in the week.

After running 45 minutes, I stopped in at Cardinal and did my usual routine of bike intervals. The session was difficult on my breathing/heartrate, more so than usual. I should mention that for the past two weeks I have altered my breathing technique during running. If I stick with it I can expect difficulties for a few months when running beyond an easy pace. This could also hinder my races, but in the long term it may be a better way to run, so I do not mind working with it for 2 or 3 months to see if my running improves from it.

After the bike intervals, which took 20 minutes to complete, I ran another 45 minutes, for a total of 90 minutes running.

Afterward I did some stretching and strength exercises, and a 35 minute walk home.

#178

z.m. - #91

Weather - 62 degrees, sunny.

5 easy miles at the arboretum on a pleasant spring day. Ran 1 mile barefoot in the grass. At the end of the run I did 4 x 150-300M accelerations.

#179

z.m. - #92

Weather - 62 degrees, cloudy.

4.5 easy miles around the park, did 5 x 100m accelerations at the end of the run.

Legs feel pretty good, the low mileage is helping me stay fresh. Now that I am running races almost every weekend I would like to keep my mileage between 30-50. When I take an extended break from racing I will begin to build back to a higher base. Now is the time to focus on the quality of the training runs, the lower mileage will hopefully keep me injury-free.

#180

z.m. - #93

Weather - 52 degrees, raining.

A wet and cold day, so I decided to be soft and run on the treadmill at Cardinal. I ran 4 miles, with about 1 mile being run at 5:42-6:15 pace.

After the mill I did some strength exercises and stretching, and a 15 minute walk home.

#181

z.m. - #94

Weather - 56 degrees, cloudy.

Ran 3 easy miles. Looking forward to the race tomorrow.

# 182

z.m. - #95

Weather - 61 degrees, cloudy, windy.

Race day conditions were not too bad, a stiff 15mph wind, but it was pleasantly cool. I did not feel at my best, my energy level was a bit low due to poor sleep the past couple of nights. I should have been more careful about getting to bed early, but that is the way it goes sometimes.

Last year I ran this race in 33:46, so I was 44 seconds slower this year. Pace was 6:54, which was the same pace as the 12K two weeks ago. One factor not in my favor was the course was quite muddy in places, and besides the swollen creek crossing, there was a 20M length of standing water at the 3.5 mile mark, causing a slowdown. I held about a 6:40 pace for the first 3 miles, but slowed to a 6:55-7:00 pace in mile 4, and mile 5 I fell apart on the long gently sloping uphill straight into the wind. My lungs were maxed out with 800M to go, and I just kind of meandered in, losing quite a bit of whatever speed I had left.

I was proud of the fact that nobody passed me in the race, but with 200M to go I looked over my shoulder and saw a runner closing in, he was only 5 meters back. He had been following me at a 100M distance for the final 2 miles, but with my crash he was ready to take me down. With 100M to go he was on my heels, and even though I felt like crap I started sprinting. I was confident that I could hold the lead, and when I turned to look behind me with 50M to go he was still on my heels - he was not going to let it go so easily. I ran even harder and I was able to get into the chute first - ahhhhh, that hurt!

Today is the 6 month mark of consecutive days of running, I'm going to eat some Ben & Jerry's frozen yogurt to celebrate.

#183

z.m. - #96

Weather - 55 degrees, sunny.

4 easy miles at the arboretum, 1 mile run barefoot. No soreness from the race, so I am guessing that my legs could have withstood a harder effort if I had the energy to give it. I got 10 hours of sleep yesterday and my energy has returned.

Next race is the Memorial Day 5k in Danville. It was this race that I had in mind for breaking 19:00, but my training and recent races give no indication that this is possible. I think I will end up running what I ran last week, which is 19:30. It may be that going below 19:00 is beyond what I am capable of. It is a good goal though because it is just out of my reach, so it will keep me motivated for years to come - ha!

#184

z.m. - #97

Weather - 51 degrees, cloudy, raining, windy.

7 easy miles in winter-like conditions. With the 15mph wind it felt about 40 degrees, and it rained during the entire run. When I got home my hands were numb, and it felt good to get into a hot bath.

#185

z.m. - #98

Weather - 61 degrees, sunny/cloudy.

It was nice to put in a big workout today. My confidence was ebbing due to my mediocre race last Saturday, and I was thinking maybe I had reached a mini peak in March, and had come down a bit. It probably has to do with racing almost every weekend, because I feel tired more often, take more easy days, and am not running long with any consistency. All of these things have probably contributed to a reduction in racing ability. I still feel very fit, however, and I enjoy racing a lot, so if it comes with a slight reduction in race times, then I can live with that.

Today I decided to do a hill workout, since I have not done one in at least 4 weeks. I did my usual routine of 100m at 5k pace to the base of the hill, 100M uphill at 5k pace, and then 150M sprinting all-out downhill. Recovery was a 300M jog back to the starting point. The last time I did this workout I did 18 reps. When I started today I did not feel great and decided to go as long as I felt comfortable. After 8 reps I started to feel better and I ended up doing 20 reps. Doing that many reps restores my confidence in my overall fitness level.

This Thursday I plan on doing some speed work at Busey Woods, 600M reps with a 300M recovery. This is my favorite workout.

#186

z.m. - #99

Weather - 66 degrees, sunny.

A pleasant day for an easy 3.5 mile run through the park and around the woods. Afterward strength exercises, stretching, and a 35 minute walk home.

#187

z.m. - #100

Weather - 70 degrees, sunny.

Great day, and I had an awesome workout. Did some intervals around the Busey Woods loop. I changed the usual route so that I was jogging the length of the boardwalk and running the dirt trails hard. I did not bring my watch and did not count how many loops I ran, so I based my run on feel. I am guessing it was 7 x 700M hard, with a 500m jogging recovery on the boardwalk. For a cool down I ran 800m barefoot in the grass.

I felt tremendous, it is my favorite workout because running hard in the woods is such a pleasure - the sights (saw the same 4 or 5 deer each time I ran a loop) and smells (honeysuckle was in bloom, inhaling that beautiful fragrance amid a hard 700M makes the experience bittersweet) make me forget any discomfort I am feeling.

Afterward 4 sets of strength exercises and stretching in the park, and 35 minute walk home.

The next 3 days will be easy, then I will run a 5k on Memorial Day in Danville.

#188

z.m. - #101

Weather - 53 degrees, raining.

A cold rainy day so I decided to be soft and run on the treadmill at Cardinal. Ran 4 easy miles and 1.5 miles at 5k pace. Afterward 3 sets of strength exercises, stretching, and 10 minute walk home.

#189

z.m. - #102

Weather - 57 degrees, sunny.

Easy 4 miles around the arboretum this morning.

#190

z.m. - #103

Weather - 62 degrees, sunny.

Ran 4 miles to the Zendo, planned to meditate but there was a sesshin in progress, so I turned around and walked 4 miles back to town.

#191

z.m. - #104

Weather - 70 degrees, cloudy.

A nice day for a race, humid, but I like it that way. I ran ok, not too bad, not too good, just mediocre. I ran the first mile in 6:11, it felt like 6:30, so I had a good start. Don't know the 2 & 3 mile splits, but I obviously slowed a bit. The same thing happened in my last two races - with about 1200m left I shoot past my threshold, which is the way it should be, but I am unable to continue pushing. Today I had to slow down a bit to recover, and the last 800m I could only maintain the pace. It was too bad because I was battling a runner who always beats me. We were even with 800m to go, he put in a small surge but I could not respond. I felt I could have went with him, I had juice in my legs, but I could not will myself to suffer through oxygen debt, so I followed him in, 2 seconds behind.

In each of the last 3 races I could not tolerate anaerobic running during the last mile. Everthing else is clicking - my pace is good, leg strength not a hindrance, breathing fine. After thinking about it I see that I have been working hard with long runs, 5k pace intervals, and hills. I have not been doing any anaerobic specific workouts, so it makes sense that when it comes down to the last mile of a race my mind revolts and tells me to slow down. I guess it is time to get accustomed to running in oxygen debt.

Wednesdays I usually like to join 2nd Wind for track work, but I doubt they will be doing what I need to focus on, so I will work on my own, doing 200m bursts, followed by a 100m jogging rest, repeated until exhaustion. After 4 or 5 of these sessions I should be habituated to end of race pain.

Overall I feel my fitness is good, my body feels fresh and healthy, and my times are still decent when compared to last year. Having found a weakness in my training, it is time to work on it and see how it affects my race results.

Next race is one of my favorites, the Lake Mingo 7.3 mile trail run on June 14. Last year I ran it on dead legs and was still able to place in the top 25. I should be fresh this year, and I have 3 weeks to get some anaerobic sessions in.

#192

z.m. - #105

Weather - 50 degrees, raining.

A nice day for running, but crappy for most other activities. An easy 4.5 miles in the park and woods, I felt energetic, strong, and went a little faster than normal for an easy run - this is the season for risks. I peaked in March and early April, and have since come down a bit. I would like to try and reach another peak by mid-July, so I need to run harder, faster, longer in my upcoming training sessions. I will still be mindful of easy runs, but maybe I need to experience more discomfort/pain in my hard sessions. If training is harder than a race, then maybe I won't die in the final mile like the last few. Maybe this method won't work and I will end up injured, but I think it will be fun and memorable if my training is heavy with oxygen deprivation.

#193

z.m. - #106

Weather - 68 degrees, sunny.

Ran hard today, more intense than usual. Per my plan to ramp up the intensity of my workouts, I ran 5 x 600m loops at Busey Woods. Each 600 was run at all-out pace, as if it was the final 600m of a race. I gave myself 400m rest between each bout. As I rounded the boardwalk during the rest, the phrase "dread and joy" kept appearing in my mind. Dread because going all out for 600m causes not only physical stress, but mental as well, as each step feels like it could be the one that brings me past the tipping point, and I wonder how I can continue to run in such a state. And joy because of giving every bit of energy and concentration to the moment - there is supreme happiness in that state of being. After the 5th rep my legs lost some energy, so I decided to end there. I ran 2 cool down miles around the cemetery and park, and then did some stretching and strength exercises.

As I walked home I noticed it was 5:50pm, and the track session with 2nd Wind was starting at 6:00pm. I was only 5 minutes from the track so I decided to jog there and see how many intervals I could complete with the group. Since my plan for the next 4-6 weeks is to make training harder than racing, I need to become accustomed to running hard when already exhausted.

I arrived at the track and saw the planning clipboard called for 4 x 1200m. I knew I was too tired to complete all 4, but I at least wanted to do 1. We did 4 x 100m accelerations to get ready, and even though my legs were not fresh, they still had strength.

The intervals were to start every 9 minutes, which gave an ample rest time, so I knew I could give a strong effort and still recover for the next 1200m. During the first interval I got behind Matt and planned to follow him the entire way. I wanted the pace to be faster than 5k, so about 6:00 /mile, or 90 second 400's.  However, I was surprised to find that the group was running slower, so I passed Matt after 300m and picked up the pace. I finished the first 1200 in 4:26, which I felt good about. I was able to do 2 more 1200's, in 4:30, and 4:37. 

This was a good start to my new regime of intense workouts, putting in 4 miles of on-the-edge running.

Friday will be a 2 hour long run. I plan on running it faster than my normal long run pace.

#194

z.m. - #107

Weather - 77 degrees, sunny.

Beautifully warm day. Ran 4 easy miles around the arboretum, finished 4 minutes faster than normal. My body is beginning to respond to my desire for harder efforts. I am feeling a bit sore from yesterday, so I may delay the 2 hour long run until Saturday so I can have an extra day of recovery.

#195

z.m. - #108 

Weather - 84 degrees, sunny, humid.

First warm day with high humidity, it made for a tough long run. I should mention that I ran between 1:00-3:00pm.

I started out strong, running 6 1/2-7 1/2 minute miles, but after 45 minutes I was losing too much water and felt dehydrated. I was running figure 8 loops in Busey Woods, so I left the woods and went to the spray fountain in the park and soaked myself. I felt I would be fortunate if I could run 90 minutes.

When I got to Carle Park I soaked myself again, and repeated this when I arrived at Meadowbrook Park. I checked my watch at this point, 91 minutes, I kept running, slugging out each minute.

At 1:45 I wanted to stop, but after all of the prior work I decided to gut out another 15 minutes. I passed my house at the 1:50 mark. I stopped the watch, went inside and drank a glass of V8, a glass of Bolthouse Farms Blue Juice, ate a banana covered in sunflower seed butter, and finished it off with a glass of cold water. When I went to the sink to splash cold water on my face I looked in the mirror and saw that my running shirt was covered in white salt stains - that is not a good sign.

I resumed my run and was able to complete the 2 hours. I slowed considerably during the final 5 miles, probably 8 1/2-9 minute miles - it was like hitting the marathon wall, but way too early.

I stopped at Cardinal when I finished and did strength exercises and stretching, then walked 10 minutes home.

#196

z.m. - #109

Weather - 80 degrees, sunny, humid.

Ran 5 easy miles in Busey Woods this morning. I was expecting to feel sore and tired from yesterday's slog, but instead felt refreshed and my legs had recovered their strength. I ran fairly quick, and the last 3 minutes of the run I went all out, end-of-race style. I am trying to become accustomed to running hard after tipping over my threshold.

I have decided to eliminate all time goals for races. I find that concentrating on time takes away some of the enjoyment of running. And I run best when feeling relaxed and happy, so not thinking about time does not mean my races will become slower. My goal is to run as best I can on any given day, so I will run the fastest time I am capable of, whether I am concerned with time or not. I want to focus on effort and feel, and this should lead to a correct running pace.

#197

z.m. - #110