How Much Discomfort Can I Tolerate?!

Ran 4 easy miles total. Started with 2 warm-up miles, then ran about 800 meters at threshold pace to get my lungs loosened up (I can be prone to asthma). Unfortunately by 800 meters end I was breathing heavy, and it took about 5 minutes for it calm down, so the asthma was there. Instead of being disappointed, I actually like it when the asthma hits, because I am basically required to work at about 75% of my normal lung capacity. It is like altitude training without the mountains. So, I stretched a bit, and then decided to run 6 X 150 meter strides, 2 easy, 2 medium, and 2 hard. I ran it on the 7th fairway at the Urbana Country club - nice soft surface, no bumps. I ran the strides pretty good, I was surprised that my lungs recovered and did not give me too much of a problem. Rest period between strides was about 60 seconds. After the last hard 150 I kept running, and did 2 more easy miles to round out the session. I then stretched and did my normal strength exercises - dips, push-ups, pull-ups, calf raises. Then walked 40 minutes home.

A bit cold early, around 27 degrees. Decided to wait until the afternoon to run. Lucky choice, because when I revved up into the streets heading to Busey Woods plugged into my iPod listening to The Crystal Method the sun was warm, around 55 degrees. When I hit the 2 mile mark about 800 meters from the woods I hit the accelerator on the uphill next to the pool and I was feeling it - I knew this was going to be one of those workouts when I am pushing pushing pushing. I ran hard about 1200 meters to the rest point at the end of the woods boardwalk, slowed down to about 8 minutes per mile for 400 meters, then picked it up to about 6:30 per mile for 800 meters, and went like this for 3 miles, 800 on, 400 off, looping around the woods, under a canopy of autumn yellow foliage, sweat on my brow, breathing like a locomotive.  A few places in the run I went down to about 6 minutes per mile, which is about as fast as I can go. I was hurting at this pace, which is exactly what I wanted. Hell of a run, wish I could do this all the time. Afterwards stretched, did 4 sets of pull-ups, push-ups, crunches, dips, calf raises. Walked 40 minutes home. Tomorrow a moderate 7 miler in  Busey Woods. 

It rained most of the night but by 8:00am it had stopped, so I went out under gray skies, about 45 degrees, for a 7.5 mile run. Was planning to run it at a moderate pace, but I was feeling good so at various points during the run I would do threshold pickups which lasted from 800meters to 1 mile. The last 1.5 miles my lungs and legs were under control so I pushed as if it were the final segment of a race. This was one of my best runs since the marathon. I should mention that after the marathon at the end of July I was feeling so beat up that I didn't run for 6 weeks. When I started running again in mid September my body was feeling great but I had lost a lot of fitness. Most of my runs since then have been short and slow, from 3-5 miles. These past 2 weeks I have finally seen an improvement in my fitness, and I have been picking up the speed. I ran a 10K last weekend, my first race since the marathon, in 44:20, which is about right for where I am fitness-wise. I kept thinking during the race that I was going to slow down and crash, because I hadn't trained long or hard enough. I am planning to work my long runs up to about 12 miles. I don't think I want to go further than that, I remember how dead my legs were from 20 milers, and I was always walking around with a sore heel and mashed-potato quads. I don't see the point in that, I must have a body which is sensitive to runs over 2 hours. I am planning on racing Da Deer Run in early December, a 5 mile cross country slog near Bloomington. My time won't be great, but it feels awesome to be training again. After the 7.5 miler today I did 4 sets of pull-ups, dips, push-ups, crunches, and calf raises, then 40 minute walk home.

Another warm day for Illinois, 62 degrees with a slight cloud cover. I planned to do an easy 4 miles, but after the first half mile I realized I had a large amount of energy in my legs, so I decided to pick up the pace, and ended up doing a 3.5 mile tempo run. I ran to the arboretum and looped back to Carle Park. The trees along the damp streets were arresting - half full of yellow and orange, and a big circle of color at the base of each tree. Perhaps it is the beauty of the season which is inspiring me to run harder each time out. The last half mile I still had control so I pushed harder, and sprinted the final 400 meters. I then did 3 sets of strength exercises, stretched, and walked 20 minutes home. 

I need to take an easy day, and since I usually can't stop myself from pushing hard on any given session, the best way to get rest is for me to take a zero. Most runners I have read don't like to skip days, but it is the only way I can recover from my hard runs. I especially like taking 2 consecutive days off, because on the third day my energy is bursting and I can't wait to hit the trails. If I take 3 consecutive days I find my fitness drags a bit. I plan on doing an easy 5 miles tomorrow....

Weather : 55 degrees, cloudy, with a heavy west wind. Ran 3 easy miles to begin the run, then without halting went right into 6 150 yard strides on the 7th fairway at the country club. Last week I took a 60 second walking break between strides, today I decided to jog for 30 seconds during the interval. Obviously this was more difficult than walking, and after the 6th stride I continued to run another 3 miles without a break. Not having time to recover from the final 2 hard strides caused me to go over the imaginary "red line" and I was not able to calm my breathing for the rest of the run. I considered stopping for a couple of minutes to allow myself some recovery time, but I thought it would be best to get accustomed to extended discomfort. I was able to dig deep and sprint the final 400 meters. Afterwards 4 sets of strength exercises, and a 40 minute walk home.

Weather - 38 degrees, some wind, cloudy. Didn't really want to go out in this, as I don't do well in cold weather, but this is just the beginning of a long 3 months to come. So I recalled Zatopek who once said

"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem."

and I knew I had to go, even though I was tired and I knew I would be cold. Once I started I braced against the wind and headed to Busey Woods. Once I reached the forest I began my normal 800 hard 400 easy routine, this time it lasted about 3 1/2  miles, and I sprinted the last 800 meters. Afterwards 3 sets of strength exercises and 40 minute walk home.

I decided not to run today. I noticed that my miles for the week are already at 23. I plan on running tomorrow and then a "long" run on Sunday. If I run today I'm afraid I will be increasing my mileage too quickly. I have been averaging about 24 miles a week, and I'm already there. So I think I will head to Brookens gym tonight for jump rope and strength exercises while watching the Lakers/Detroit game. 

I fell asleep early last night while reading "The Possessed" by Dostoyevsky, so no Brookens Gym session, and no Lakers game. Got up around 6:00 am and decided to ride my bike to Brookens, did 8 sets of strength exercises. Weather was nice and I had a lot of energy, so I was looking forward to the days run. I decided I would do my first real speed training in 4 months. It has been a while since I have really put my legs and lungs to the test, so I didn't want to overdo it. Ran an easy 1.5 miles to Urbana H.S. track, stretched, and then did 8x 200m repeats. I was able to hold all the repeats with my form in control, although the last 50 meters for most I could feel my legs on the verge of wobbling and my lungs were burning. After each repeat I walked 200 meters for a full recovery. After the 8th repeat I walked 200m. then ran an easy 3 miles to the arboretum. Walked 30 minutes home. Beautiful day, about 52 degrees, sunny, and a slight wind. Tomorrow if I am not too sore I hope to run 8 miles.

Weather - 44, cloudy, not much wind. Went to Busey Woods and ran the loop about 8 times for 8 miles. I tried to keep an easy pace, but my lungs felt strong so I worked the run briskly, but in control. I did not feel much soreness from yesterdays track session, and I felt an increase in fitness. My body seems to respond best to hard repeats, so I hope to continue with these over the next month. Afterwards I stretched and felt some soreness in my groin, so the repeats did break down my legs a bit. 4 sets of strength  exercises, and a 40 minute walk home. 

Finished reading "The Possessed" by Dostoyevsky, a decent book, gives a good idea of Russian 19th century culture, with murder, suicide, and political intrigue thrown in for excitement.  Now reading "The Rise and Fall of the 3rd Reich".

Weather 47 and cloudy with little wind. Was planning to run a very easy 4 miles, but after 2 miles I realized all systems were go. I have not felt strong in a few months, so I did not want to waste this rare moment on an easy jog. When I got to the country club I did a mini fartlek workout on the 7th and 8th fairways, 3x300, when I finished those I was happy that my breath felt easy and free, made a quick recovery unlike last week when the strides made me gag for 3 miles. I circled the cemetery and sprinted the short hill. When I entered Busey Woods I kicked the pace up about 2 gears without thinking about it, and was able to run this pace for about 1000m to finish off the session. 4 sets of strength exercises, and 40 minute walk home.

Weather - 62 degrees, sunny/cloudy, little wind. Beautiful day, my goal was to give my body a rest. If I went for a run I would have to keep the effort to a minimum, which is difficult for me to achieve. I considered taking a zero, thus assuring a decent recovery, but I need to learn to press my will not only in pushing myself faster and farther, but in keeping myself in check. So the goal was 3 miles, with a mild heart rate. I ran to Busey Woods, and at 3 miles I felt good and told myself just 1 more mile, but slow. I was proud of todays effort because although I felt like running hard, I know that I can't do it every day, not unless I want my body breaking down. Afterwards 4 sets of strength exercises, and 40 minute walk home.

On my walk home from work I stopped at the library and found a new running book - " Barefoot Runner, The Life of Marathon Champion Abebe Bikila", by Paul Rambali, published 2006. I'm not sure how good it is, but I have yet to read a running book which didn't teach or inspire me in some way. Last year I must have read 10 books on running, from Roger Bannister's quest for the 4 minute mile, to Tim Noakes monster tome "Lore of Running". I enjoy reading about training ideas, but I am more interested in inspiring anecdotes which reveal the runner's desire to excel and reach their potential.

Weather - 42 degrees, windy, cloudy, hard rain a fallin. Whew, it is sessions like todays which will surface in my mind as I am running the next race, reminding me that I worked hard and am deserving of improvement. I am not very good in cold weather, and although 42 degrees is not all that bad, for me to put on shorts and a light rain jacket took some doing. When I got out the door the rain pelted me, and I was running a little faster than usual so that I could get warm quickly. I was not sure what kind of workout I was going to do, but when I got to Busey Woods I felt surprisingly good, so I decided to cross over into the country club and run fartlek around the 6 perimeter holes. I ran the fairways hard, sloshing through the wet grass, shoes soaked, well, by that time everything was bedraggled, and I would recover from the tee box until the next fairway began, which is about a 30-60 second recovery. I handled all six fairways in control, it was four par 4's, and two par 5's, for a total of about 1600 yards. I then ran through the woods to cool down a bit, for a total of 5 miles. When I finished the rain had lessened a bit, so I decided to do my normal routine of stretching and strength exercises. About half way through it started to pour, and so I finished as quickly as I could, and then walked 40 minutes home - feeling cold, thoroughly wet, and looking forward to a very hot bath. 

Weather - 26 degrees, sunny, windy. Traveling to my parents today, so I decided to run early. 4 easy miles, no problem. When I get back tonight I want to go to Brookens gym to do some strength exercises, since I did not have time for them this morning. Tomorrow I am planning on a track session -  200m repeats. I seem to have had an increase in fitness since I did them last week, so I want to practice what gives me the most gains. 

Weather - 24 degrees, sunny, kind of windy. Fell asleep when I got home yesterday evening, so I did not go to Brookens Gym. Woke up at 7:00am and walked there this morning, did 8 sets of strength exercises and stretches. Walked home and changed into running clothes and ran 1.5 miles to the Urbana HS track. Didn't bother to stretch since I already was loose from the gym workout. Did 10 x 200m repeats, with a 200m walking recovery after each. I felt stronger than last weeks repeats, my legs did not get wobbly and my breathing remained controlled and relaxed. Ran 3 easy miles to the arboretum for a cool down. Towards the end of the run I felt the top of my right foot begin to tighten. That is the same injury which required me to take 6 weeks off after the marathon in July. After the 6 weeks of no running the foot felt better, about 90%, so I started running slow and short, and it seems to have gotten stronger with each passing week. Today it felt like I pushed it too hard. I don't want to have to take another extended amount of time off from running, so I better slow things down for now and see if it starts to loosen up a bit. I was hoping to do 9 miles on Sunday, but if my foot is tight I better just do 5. 

Weather - 29 degrees, not much wind. Ran 1 mile to Brookens Gym and then 3 miles around the basketball court, thought it would be nice to run without being cold, and since this was supposed to be an easy run I knew running around in circles would keep my pace slow. Afterwards 6 sets of strength exercises, and stretching. 

My foot still feels weak, so I think I should run short and slow until it feels stronger. If I can run 3-5 miles everyday I should not lose the fitness I have gained from the past 3 weeks of speed work, but I won't be gaining any either. I will still plan on running the 5 mile cross country race in early December.  

Weather - 30 degrees, cloudy with a bit of wind, also light snow and rain. Decided to run as long as my foot would allow, was hoping for at least 4 miles. I was surprised from the start when my foot felt fine, better than the past 2 days. When I hit the 3 mile mark I was uncertain how far I would get, so I decided to run the 6 fairway fartlek around the country club perimeter. The first two fairways I hit hard, too hard actually, because I died on the third - my breathing became shallow and my speed severely reduced. Having only 30-60 seconds to recover for the 4-6th fairways made it difficult to regain my form, and I struggled with my breath until the last one. My foot still felt fine and I decided to continue running. Miles 6-7 were a burden because I was still trying to recover my normal breathing pattern, but at mile 8 I recovered and pick up the pace and during the final mile I was moving pretty good. So 9 total miles, which was what I was hoping for. Afterwards 4 sets of  strength exercises and stretching, 40 minute walk home. Right now my foot feels relaxed, so I am hoping to stay on schedule for the coming week.

The Abebe Bikila book has surprised me thus far - it is a bioggraphy in novel form, similar to the Irving Stone art stories of Van Gogh and Michealangelo. As such, it is adequate, but he portrays Bikila as having the mind of a 10 year old - completely unaware of human nature and experience. Not believing that a grown man can be so gullible, I am placing the blame on the author.

Weather - 32 degrees, cloudy, rain. Foot felt good again, which made running 4 easy miles in a cold rain seem not so difficult. My speed for the 4 miles was faster than usual, but my heart rate was slow and relaxed. It feels good to be getting fitter. I felt like running hard, but I am glad I had the discipline to keep it slow and steady, well, until the final 400m, when I couldn't resist a short burst. Afterwards 4 sets of strength exercises, 40 minute walk home. I will get my fill of hard running tomorrow, as I am planning to run to the arboretum for 150m hill repeats. I have not run hill repeats since the summer, so I know my quads will be aching. 

Weather - 40 degrees, sunny, windy. It felt good to run in sunshine again, the past week I have come home looking like a miserable wet cat after each training session. I know I am acclimating to the cold when 40 degrees seems warm. I had my best training day in months today, that is because I am finally achieving enough fitness to do something. Ran 1.75 miles to the arboretum, then ran 8 x 150m hard hill sprints, with a walking break between each for a full recovery. After a 2 minute break I ran 4.5 miles, with the last two run at threshold pace. Afterwards 4 sets of strength exercises and stretching at Carle Park and a 20 minute walk home. 

I am starting to get excited about the 5 mile X-Country race, it is only 11 days away. I am still not race fit, but I am not going to fret about it. I ran the 5 mile Buffalo Trace Trail Race in May, time of 33:46, which averaged 6:45/mile. I can't do that time currently, I am guessing I am good for 7:30/mile on grass and creek crossings, so my target time will be under 37 minutes.  

Weather - 47 degrees, sunny/cloudy, very windy. 5 nice and easy miles. I felt surprisingly strong. I thought yesterdays hard session would wipe me out (my quads are not even sore), but I felt a lot of energy, and I had to keep holding back, reminding myself not to push very hard. Afterwards 6 sets of strength exercises, 45 minute walk home.

Since beginning this running journal my training has changed. Over the summer I sometimes would run 5 consecutive days followed by two off days. During the five days I was always pushing, and eventually I could not fully recover. Presently I am trying to run every day, alternating easy and hard. Thus far my body feels good, and I have a lot of positive running energy. I realize my weekly mileage is low, but I think the repetitive daily practice is a smarter way to train.

Weather - 35, sunny, somewhat calm. Yesterday was an easy run, so last night I had visions of kicking hard through Busey Woods. When I started the run this afternoon I felt like crap - lethargic, my running muse crying for mercy. So I relented and ran 4 easy miles through the woods. Afterwards 4 sets of strength exercises, stretching, and 40 minute walk home. I just didn't have it today, it must be a hangover effect from Tuesdays slog. Also not much sleep the last 2 nights, maybe only 10 hours total - come to think of it, that must be why I feel like an old coat left on the line - I need a solid 8 hours sleep or my energy level drops considerably. Tomorrow will be another easy day because I am planning to run with Melinda at Homer Lake, probably 5 easy miles. So no hard running until Saturday. Time for bed....

Weather - 40 degrees, sunny, windy. Ran 5 easy miles with Melinda at Homer Lake. Running with someone makes time go fast, it seemed the run was over before it started, and I felt much better than yesterday.  No place for strength exercises, so I will skip a day. Tomorrow I am looking forward to a hard run, not sure what I will do yet, I will see what the weather is like before deciding.