After explaining to my coach that my ankle still burns/hurts (actually it began last January), he suggested I go to a massage therapist and/or doctor. This’ll be a first… I’ll keep you informed as to what takes place.
Monthly Archives: June 2006
Trail running 2
I did trail running again, and I have found that I quite like it. My only problem is that it stressed my sore ankle.
Scenic long run
I ran the 12 mile “Scenic” long run today at 6 AM as part of my class. I completed it in 1:45:41 or about 8:48/M which is too fast. Actually I’m really surprised having thought that I was actually running somewhere in the 9 1/2 minutes per mile from trying to calculate it in my head before doing it with a calculator just now. These long runs are supposed to be a slow and easy. Oops. Most of my difficulty is that I started out with a fast crowd of George, Bob, Jennifer, and somewhat Kelly (Dan was not here this week) and that might not have been the best choice. So with all the water stops and still a 8:48/M pace I basically was running very near my marathon goal pace.
The muscles on the right side of my left ankle again had a burning sensation, but I just kept running. There was a time midway that I didn’t feel it at all which was great. At the beginning I know that I’m favoring it. When the run was over and as I was doing my foot exercises back at the building I could really feel it. One of my friends noticed that I was limping slightly and told me. I think I need to get it checked out. Ugh! However, right now just sitting still it’s fine. I did find out that if I spread my legs apart about 2 feet and then shift my weight back and forth from foot to foot I can make it burn more easily. So it seems that lateral pushing off of the left foot is key.
My heart rate was high at times because of the numerous hills, but at the beginning and especially at the end I tried to slow down without much success. I’m just a guy who pushes himself and I’ve got to learn to relax more. My mantra should be “long SLOW distance”. However, I’ve never really considered myself someone with a type-A personality.
Exhausted
Tuesday’s class was tough. When I was done I was exhausted.
| Half Lap (200M) | Pace | Expected Time | Time | Cum. Time |
| 1 | 10K | 00:56.00 | 00:55.77 | 00:55.77 |
| 2 | 10K | 00:56.00 | 00:57.38 | 01:53.15 |
| 3 | 10K | 00:56.00 | 00:56.87 | 02:50.02 |
| 4 | 10K | 00:56.00 | 00:56.71 | 03:46.73 |
| 5 | 10K | 00:56.00 | 00:56.42 | 04:43.15 |
| 6 | MGP | 01:04.00 | 01:05.09 | 05:48.24 |
| 7 | MGP | 01:04.00 | 01:03.15 | 06:51.39 |
| 8 | MGP | 01:04.00 | 01:03.22 | 07:54.51 |
| 9 | MGP | 01:04.00 | 01:02.88 | 08:57.49 |
| 10 | MGP | 01:04.00 | 01:03.26 | 10:00.75 |
| 11 | 10K | 00:56.00 | 00:59.74 | 11:00.49 |
| 12 | 10K | 00:56.00 | 00:59.00 | 11:59.49 |
| 13 | 10K | 00:56.00 | 01:01.78 | 13:01.27 |
| 14 | 10K | 00:56.00 | 01:01.25 | 14:02.52 |
| 15 | 10K | 00:56.00 | 00:58.86 | 15:01.38 |
| 16 | MGP | 01:04.00 | 01:06.23 | 16:07.61 |
| 17 | MGP | 01:04.00 | 01:03.25 | 17:10.86 |
| 18 | MGP | 01:04.00 | 01:02.78 | 18:13.64 |
| 19 | MGP | 01:04.00 | 01:00.29 | 19:13.93 |
| 20 | MGP | 01:04.00 | 01:11.81 | 20:25.74 |
Update: It was also very hot. Somewhere around 95 degrees. Sheesh!
Week 5, June 5 – June 11
From Rogue Running
Date: Monday, June 05, 2006; Workout: Easy 5 miles
Date: Tuesday, June 06, 2006; Workout: Meet at RunTex Riverside @ 6:30 p.m.; warmup jog 1 mile to Texas School for the Deaf track. Stretching and 200 m stride; 2 x 1000/1000m at 10k pace/ marathon pace. 1 mile jog back to store. 5 miles total.
Date: Wednesday, June 07, 2006; Workout: Easy 5 mi or cross train (XT) 1 hr; XT=bicycle, weights, water running, elliptical training, swimming, etc.
Date: Thursday, June 08, 2006; Workout: Easy 6 mi
Date: Friday, June 09, 2006; Workout: off
Date: Saturday, June 10, 2006; Workout: Group run at RunTex Riverside annex at 6am: 12 miles, route: Scenic
Date: Sunday, June 11, 2006; Workout: Easy 5 mi w/ 4 – 5 strides (strides are 50-100 mtr accelerations at 5k-10k pace effort with 50-100 mtr slow jog in between)
WEEKLY TOTAL = 38 MILES
Vacation recovery week
I was on vacation last week and did not follow the prescribed running. I ran on Tuesday for 5 miles (50 minutes), and on Friday for 4 miles (maybe 40 minutes). I missed Monday (was driving), Wednesday and Thursday (was lazy). That’s it. I was not very good in getting up each morning and running as I had planned. Finally I was driving home on Saturday so I missed the long run. So I did my long run (10 miles on Town Lake trail) today (Sunday).
Here is my long run heart rate. I stopped after a few miles when my iPod died (ugh and double ugh). And then I stopped at 5 miles and 8 miles for water. My ankles are still a bit sore and a weeks worth of vacation (that is, minimal running) made me feel sluggish and out-of-it.
