20-Miler Approaching

Looks like it's going to be a beautiful day today in the Central Valley (California). Would be nice to get out and run today, but it's my day off so I'll save my legs for tomorrow. Yes, I will finally tackle my biggest and final long run hurdle tomorrow - the 20-mile run (probably push it to 21 so I can test breaking the psychoogical 20-mile barrier).

Had a nice easy 6-mile run with Miles (the dog) on Wednesday - Is it me or is it windier than hell this year already? Even the easy runs are starting to become a pain. Another good reason to get out in the morning - before the winds start to kick in.

Yesterday was a fun 7-mile tempo run (= 1.5 mi warmup, 4.5 mi at 8 mi./min, 1 mi cooldown). I managed to squeeze this one in at lunch, which is becoming extremely rare these days. I like the idea of running at that time, but I just can't seem to do it that often. My body's hunger usually beats out the desire to run. Come to think of it, the earlier in the day I run, the better my body actually performs. So when do I usually run? Towards the end of the day in the early evening. Go figure. I think that's why I'm going for the 20-miler in the super early morning tomorrow. Before I realize what I'm doing, I'll be halfway done already.

Hopefully, my next entry will discuss the glory of my 20-miler.

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Sure Would Help If I Did This More Often

As the title indicates, I really need to update this more often. I think it would help me clear out some thoughts and not have to worry about rehashing everything I did for the last week or so. Ok, I'm over it.

Anyway, I think I lost an update somewhere in there so I'm gonna pretend that a week didn't happen. So last week, I ended up doing a 15-miler on Sunday morning and it felt great. I ran only 6 miles total on Friday and Saturday and I was glad. My legs actually felt fresh for once on Saturday morning. Ended up doing the run entirely on the pavement - a first for me lately since I've been running mostly on fire roads and dirt trails. I actually wanted to continue, but due to time constraints (life, kids, wife, church), I had to stop. I almost forgot...I did the whole run without water. A bit stupid but it was a nice test to see how the body would handle it. I figured it was cool enough that it wouldn't be much of a problem and my house was close enough that I could make a detour and get a drink if I needed it. In the end, I was fine.

So far this week:

Monday: Ran easy 4-mile recovery
Tuesday: Quality run- 2 mile warmup + 3 rounds of (1200 @ 8min/mi, 1' rec, 400 @ 7min/mi, 3' rec) + 2 mile cooldown)

Planned for today (Wed): 6 miles easy with the dog

Tomorrow will be a tempo run and then the big 20+ miler on Saturday for the last loooong run until the 50k. Can't wait to start tapering.

Overall, health is good, weight is ok (not really losing much because I eat and drink too much).

Congratulations to all the Boston Marathon runners - especially Silly Lillie with her new PR of 3:17:45!

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Holy Hot Weekends!

This last weekend brought on the first official hot days of the year. (Somewhere around the low 90's). I know this isn't hot for Stockton (CA) in the summer time, but the body just wasn't ready for that right now. Of course, my planned long run just happened to fall on Saturday. My plan was to get out for a 20 mile run and then fall in the pool and die afterward. Well, I didn't get out early enough and my wife took the coveted morning workout spot (which left me with watching the kids). When I finally got around to attempting my run, it was already in the afternoon and the sun was way too hot. Long story short, I made it 12 miles before my fluids ran out and I just couldn't see how pushing it in the heat was going to do me any good. (Better to under-train than die). Ended up coming home and going right to the pool. Normally, 68 degrees is too cold for me, but it felt great. (I'll try the 20-miler next week)

Rest of my runs: (BTW...if anyone is actually reading this, I noticed that my dates last post were completely messed up at the end of the list)
Wed. 4/9 - Hills - Ran 8 total miles including the following hill sequence:
(2) 4% for 90" - 3' recovery run
(2) 6% for 60" - 2' recovery run
(2) 8% for 30" - 1' recovery run
1 extra minute of recovery run
(2) 6% for 60" - 2' recovery run
(2) 8% for 30" - 1' recovery run
(2) 8% for 90" - 3' recovery run
(2) 6% for 60" - 2' recovery run
(2) 8% for 30" - 1' recovery run
(hills were at 8:30 pace; warmup,recovery & cooldown at 9:30 pace)

Thu. 4/10 - 3 mile jog with the dog and softball night
Fri 4/11 - Swam 3 miles at the gym (legs needed an extra day off of running)
Sat 4/12 - Long run - Planned for 20 but the heat said 12. Pace: 9:45/mi (and melting)
Sun 4/13 - Easy 3 miles recovery

Planned for today: Quality --> 400M @ 5k (30" recovery); 800M @ 10k (90"); 1200M @ 10k (2'); 1600M @ 10k (3'); 1200M @ 10k (2'); 800M @ 10k (90"); 400M @ 5k (30"); 2 mi WU and 2 mi CD.

I was supposed to volunteer at the Diablo 50 miler this weekend but ended up having to cancel due to my wife's grandma being extremely ill. We ended up spending part of Saturday at the hospital visiting her. She is ok now but family definitely comes first before volunteering.

5 weeks to go until Ohlone!

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Still On Track (Knock on Wood)

This is week 11 of the official 16-week training program. It's been about a month now since my calf tried to die on me. I'm happy to say that's it been holding up nicely. (Begin anti-jinxing ceremony now). Since my last post, I've had some very nice workouts including another PR for run distance - 17.3 miles. Here is a recap...

Fri. Mar 28 - Long run day - Ended up pushing my 3.5 year old in the jogger for 10 miles instead of a 12-mile run. I'm not sure how smart this was. Turned out to be a grueling little run. (50 lb kid). Very happy afterwards and sore.

Sat. Mar. 29 - Easy 4-miles on the treadmill
Sun. 3/30 - Off
Mon. 3/31 - Quality Running - 8 miles including -> 4 x 1600 meters @ 10k race pace (~ 7.4 min/mi) with 3-minute rec
Tues. 4/1 -Easy 5 miles
Wed. 4/2 - Tempo run for 8 miles (~ 8 min/mi)
Thursday 4/3 - Off
Friday 4/4 - Long run - 17.37 miles (PR for distance). It did take me 2.5 hours but very happy the body held up.
Saturday 4/5 - Easy 3 miles
Sunday 4/6 - Golf - walked 18 holes (i.e. no cart)
Mon. 3/31 - Some Quality running - 7 miles total including -> 8 x 800 @ 10k race pace (~ 8 min/mi). My dog Miles did this with me and was beat. He tends to drink all my water.
Tues. 4/1 - Easy 5 miles with the dog

Today I have a tempo run scheduled for 7 miles. I'll probably do some hill work on the treadmill instead (Stockton is very flat). Time to start getting the legs ready for hills.

After a day off on Thursday, Friday is another long run day and I'm planning on cranking out 19 - 20 miles. Scary.

I'll be volunteering at the Mt Diablo 50-Mile run this weekend to get a taste of racing and to see some of the amazing runners I've been reading about.

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Day Off

Today is my day off from workouts. I enjoy the workouts but I could use the day off. For the last couple days...

Tuesday: Easy 5 mile recovery run with the dog
Wednesday: 7 mile "tempo run" @ 8:30/mi - Not exactly fast but this is all I wanted to do at this point. I need to gradually speed up the tempo & quality runs to avoid the injury bug. I ended up going to the gym at 12:30 last night to crank this out. Paid for it this morning trying to wake up. I love coffee.
Today: No running - Softball tonight!

Tomorrow, I'll head out for the long run of the week. I'll drop down to 12 miles this week after running 15 a week ago. I think this will be good for my legs to recharge before bumping up the miles next week to 16 - 17.

Calf is feeling good. Body seems to be holding up. Other than tired legs, I'm not feeling any negative affects right now (knock on wood). Hoping to stay injury free the rest of the way so I can start working on some hills.

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What's the Deal?

Why the gap in the posts? Well, after the previous post week, the dreaded overuse injury to my left calf muscle popped up. It wasn't as bad as in the past, because I was able to catch it in the middle of one of my runs. I had to walk the last 3 miles of my 10 mile run. Luckily, after some treatment and a reduction of running for a couple weeks, I seem to have put the injury behind me. (knock on wood). So back on the horse...

Last Friday (3/21), I cranked out a long run of 15-mile (my PR for distance). calf felt good on the run and fine afterward. Made sure I stretched and iced it to make sure.

Saturday was supposed to be a recovery run but I ended up playing basketball for 2.5 hours (no wonder I get injured). But, the legs and body responded well and felt good (but tired) afterwards.

Sunday - Off

Monday - 8 mile "quality" run - At first, I was a bit hesitant to do any more quality or tempo runs for awhile due to the injury. However, after stretching and warming up for 1.5 miles, I decided to try and and pick up the pace every mile or so. Turned out to be fine and with the wind right at my face for the first 5 miles, I think I got myself some bonus "hill" training. I hate the wind, but the extra work pays off in the end. 

For today (Tuesday), I plan on getting into the gym for a Crossfit workout and a 5 mile recovery run. Might substitute a 1/2 Ironman swim workout for the Crossfit workout.

Less than 8 weeks to go until the 50k!!

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What a Beautiful Day

I'm looking outside this morning from the home office and I can't believe how nice it looks outside. I'm looking forward to getting out and running today. On the schedule is a "quality" day - 8 x 800 meters at 10-K race pace with 90-second jog. I'm not really sure what my 10-k pace is these days, so I'll try to keep it around 7:30 min/mi. pace. Think I'll head out to the levee instead of the track for this one. There's a nice straight stretch of fire road that is approx. 1/2 mile.

So far this week...
Monday - Long Run 11.11 miles at 9:00 pace. (Longest run ever for me. Ahead of schedule and ready for more.)
Tuesday - Recovery Run - 4.19 miles at 8:20 pace (Faster than I wanted but still felt easy. Good sign. Legs felt relatively good after yesterdays run. I'm ahead of my training pace but making sure I don't progress too fast to avoid injury,)
Wednesday - Walk - 2.5 miles w the dog. (Wanted to do a xfit wkout but didn't make it. No problem - legs could use a rest and as I mentioned above, this could help me avoid injuries.)

Enjoy the sunshine if you're in California.

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