Thursday, July 30, 2009

What used to be easy is now harder

I took the morning off, opting instead for an afternoon workout. Stay tuned.

Yesterday, I ran what should've been an easy 5.5 miles. It felt harder than it should've. The first two miles were brutal, as my Achilles was too tight to get any traction. I was nearly running on my heels and making tough work of my quads. I hit the first 1.85 in 15:10, the 3.70 in 29:00, and finish 5.55 in 43:20. This was about 7:48/mile pace.

On Tuesday, I was running late and only got a chance to run a bit over a mile.

Monday, July 27, 2009

Running on my heels

Monday--I ran the 4.4 double Rustin loop again. I ran a minute slower than I had on Saturday.

4:25 Half
8:45 Mile
16:50 2 mile
18:20 2.2 (1 loop)
22:00 2.7
25:55 3.2 (7:25)
33:10(14:40) 4.2 (7:15)
34:30 (16:10) 4.4

This time I really felt like I was running on my heels!

Tomorrow I will have to see whether I am ready for a Tuesday workout at Henderson or if I should just play it safe. I could my customary run and lift. I am a little reticient about running to Penn Oaks since it's an out and back run, and I could run into some trouble and have to call it quits, in which case the walk home would be time-consuming.

Sunday, July 26th--Despite feeling a bit sore from yesterday, my son and I made our way to the track at Penncrest for a near-repeat of what we did last Saturday. Instead of doing 8X400 (@ 70 w/2-min Int and #s 2,5,8 @ 63), I decided to run with him and do 8x 350. We hit all of the times. The third 350 was 68, and the last one was 64. Well, actually I did a 400 for the last one and caught my son with about 30 meters to go. The rest between 6 and 7 and 7 and 8 were off a bit because he got light-headed and needed water on repeat 7. The rest wound up being 2:45. The rest between 7 and 8 was botched because my son started prematurely and had to be brought back to begin again. This made for another 2:45 or so rest. OK workout for me overall; good workout for him. He should be on pace to run in the low to mid 2:20s for the 800.

Saturday, July 25th--I ran 4.4, albeit hobbling the first 2.2. I ran 33:30, 7:37/mile pace.
4:05 Half
8:10 Mile
16:00 2 mile
17:30 2.2 (1 loop)
21:00 2.7
24:55 3.2 (7:25)
32:10(14:40) 4.2 (7:15)
33:30 (16:00) 4.4

Friday, July 24, 2009

Resting ain't easy

I've rested all week for the most part and my 4 additional pounds are a testament to it. Other than playing with the kids, my only exercise has been 20 minutes of yoga, 4 miles of biking on Wednesday, and 6.6 miles of biking and a little lifting this morning. I went to a podiatrist yesterday and got an anti-inflammatory along with some hefty shoe inserts that are supposed to be better than the ones I currently use. We'll see. For the money, they'd better be!

I'd like to run this weekend, ideally do an interval workout. I am nervous, though, as I do not want to worsen my condition. The alternative is more rest, and resting ain't easy for a person jumping at the bit to get back into good form.

Tuesday, July 21, 2009


So, I am officially in desperation mode. I have not run in two days, let alone had a good week of mileage in forever. I have iced like crazy, although I have not done as much stretching as I should. I have a doctor's appointment on Thursday, and I hope there is some hope that I will be able to salvage the season...well, at least two meets and a 5K in August. If not, I will just have to deal with it and get my sights on getting into some semblance of shape for fall 5Ks and then make the transition to the winter season.

I did yoga this morning, but I not sure if doing so every day would sustain me. I'd go crazy. I did use some muscles I haven't used in a while! I need a yoga mat.

I may start biking or something...just to get some exercise. Maybe I could even bike to the gym, lift and bike back. It's not the same intensity as running, but it's a start.

Tomorrow's a new day.

Monday, July 20, 2009

Underestimating and Overestimating

This morning, I am down again. The most I can manage right now are some toe curls with a towel. My Achilles is really acting up. I guess I pushed beyond a healthy threshhold on Saturday after all. This really has been a wasted spring-summer season; injuries tend to have this sort of impact.


Today I am not in good condition. If I had any doubt that yesterday's slim workout wouldn't take its toll, I was dead wrong. I wound up driving to the gym to lift--upper and lower body. I was supposed to run there of course. Just to think--I haven't clocked my lately...because I would be depressed to see the drop in miles over that last couple of weeks...and ultimately last few months. I may wind up calling the season a wash, accept my losses and get ready for a few 5Ks in the fall, before getting ready for the winter season.


I decided to finish some unfinished business from earlier this week by returning to pick-up reps:
8x 400m @ 70 w/2-minute intervals and #s 2,5,8 @ 63. I had my son with me. His job was to hit the same splits but from the 300 mark. This ultimately wound up being too easy for him; he was hitting a range of :63-:54 instead of :70 and :63. Eventually, I had him run from 350 meters, which turned out to be appropriate. I had obviously underestimated what he could do...even relatively out of shape.

After a mile warm-up, stretches and some drills, I hit the first 400 in :70. The rest were: :63, :70, :70, :66. My Achilles started to flare up. I rested for about 7 minutes and then decided to run one more, a :63. Cooled down a mile. I was in pain. I had overestimated what I could do.

Friday, July 17, 2009

Pain is such sweet sorrow?!

Today I ran just a tad (about a 1.5 mile or so loop) to see how my feet and Achilles would hold up. Truth be told, I was trying to see whether I have it in me to do a race tonight--100, 200, 400 or 800. I just needed to know...and still don't. While I eventually loosened up and felt okay, it will likely be a race time decsion.

Thursday, July 16th--took the day off. I was in pain!

Thursday, July 16, 2009

Injury is for the birds

Wednesday, July 15th—went to Westtown School. My planned workout: Pick-up reps
8x 400m @ 70 w/2 min Int and #s 2,5,8 @ 63. I knew the workout would be challenging, particularly because I hadn’t done it in a while, the last time I did it I gave myself more recovery, and it was 6:30 in the morning. After the first 400, I knew that I was in for a treat! I hit :70. The next one I hit in :64, after which I truly welcomed the :70 in 400 #3 and the :71 in 400 #4. I told myself that I didn’t want the workout to be downhill from the :71, so I focused and hit :64 for 400 #5. On 400 #6, I really started feeling my Achilles, so I stopped at the 200 mark in :34, which was well on pace to another :70. Even though I was starting to hurt, I saw the light at the end of the tunnel and could have completed the workout. During my cool down, my Achilles was really tightening and killing me, so I stopped after 400.

When I got home from work, I learned that my Thermoskin Plantar FXT and arch lift had arrived. I plan to use them immediately.

In the early evening I went to Chester County Running Store, where someone from NovaCare volunteers monthly to speak with individuals for sports-related injuries. The guy was really helpful; he provided me with some great exercises and advice about how to heal up.

Injury is for the birds!

Tuesday, July 14th—took off. Having trouble with feet and Achilles. Took time to ice and rest.

Monday, July 13, 2009

Steppin' hurts

Monday, July 13, 2009

Went to Westtown School. Was running late. Got there at 6:45. Had planned to do 3x (4x200m) @ 32-31-30 w/60-50-45-sec interval by set --Increasing speed/decreasing recovery reps. Instead I did 5 (2x150) @ 24, 23, 22, 21, 20 w/60-55-50-45-40. I hit the times pretty much. My feet are bothering me, though. Now my left foot is sore and my right Achilles is as well. Steppin' hurts.

I have to decide whether tomorrow will be a workout with the distance crew in town, a Rustin run or a light workout...just in case I decide to do the meet on Wednesday. Decisions, decisions.

Distance--lift. Ran to Penn Oaks. 24:41 and 23:13 coming home.
On way there

4:10 Half
7:50 Mile
15:30 2 mile
22:40 3.0
24:41 3.3

On way back home

1:26 .2
7:10 Mile
16:40 Street Rd/Westbourne
19:50 2.8 Creamery Rd
23:13 3.3

Best Penn Oaks run in a while.

Friday, July 10, 2009


I took the day off today in hopes that I can squeeze in a hard one tomorrow.

Thursday, July 9, 2009

Relatively Easy and Runner's ADD

This morning I made my way to Conestoga's track to do a few 300s. Actually, I had planned to do 3 400s but I was running short on time. The idea was to do them at the pace I would otherwise have done the 400s in--60 or better. I ran :44, :43, and :42. I gave myself plenty of rest: 7 1/2 minutes to simulate the 10 minutes of rest I would have had had I done 400s. Overall, a good workout, albeit brief and relatively easy. Total: 2.5 miles

Tonight I went to Westtown's track to meet a crew of runners I usually see on Tuesday morn. There was one problem: none of them were really there. Instead there were a few women, a few girls and two guys, one of whom was the facilitator. The other was a guy training for a marathon. I joined him for a tempo run, after warming up a mile. I did 400s in between 81 and 83 seconds, with a 200 meter/1 minute jog/rest. Cooled down a mile. 3.5 miles total.

Wednesday I took off the morning but ran 3 miles or so in the evening. My son and daughter (by bike) joined me, which was fun. Easy 8 minute plus place.

Well, I decided to try my luck at a 5K on Tuesday night at Westtown School. I knew that my foot wasn't feeling all that well, but I said I'd go through with it anyway since the vast majority of the course was on grass--thicker grass at that--which could serve as a cushion. I would be conservative during the race and see if I could maintain 6:00-6:15 mile pcae, which I did. I ran 19:26, which is more than 2 minutes off where I was just three months ago. The course was much more difficult and hilly, I'm less in shape, and I'm injured--all three very impressive excuses. Another issue is my focus. I've run from the 400 to the 5K, and it's hard to do well at either of these extremes. Well, perhaps you can if you're an elite runner, but I am not! I need to commit to a smaller range of distance or accept that my lot that my performance at either end--and all in-between--will suffer. Runner's ADD?!

Tuesday, July 7, 2009

Plantar Faciitis is taking its toll

Tuesday, July 7th—warmed up mile at Westtown. Did 4 150s in 23. Cooled down mile. May decide to do 5K tonight.

Monday, July 6th—took day off.

Sunday, July 5th— today I had planned to do the 600,500,400,300,200 ladder, but just didn’t have it in me. I hit the first 400 in 65 and just stopped. I wound up doing 5x (400m @ 64 . . . rest 30-sec . . . 150m @ 21) jog 1200m btw sets. My times were 65/22; 64/22; 64/23; 63/24; 62/20 (I took a minute rest between the 400 and 150).

I am concerned that I am getting weaker as a result of plantar fasciitis. I really felt it during the workout, but decided to run through it. I feel like I am getting flatter, too.

Saturday, June 27th-Saturday, July 4th.
Off to Arizona.
Ran a total of 22 miles plus a dozen hills of 130m—23-25 sec