Talked with Coach tonight about the recent bout of ankle muscle tightness focused primarily on my right ankle. This started on November 14, 2009 in the post “Hurtin’ and Mt Bonnell long run” and continue on and off up to now. That’s too long. He has three suggestions: Nutrition, Stretching, Warm-up. For nutrition he wants me to keep records of what I eat and make an appointment with Meredith Terranova. For Stretching I’m to continue to use my TriggerPoint Therapy roller. For Warm-up I need to figure out how to warm-up without exhausting myself especially before the marathon.
Big Fire 16 miles w/ 8 at MPG
Argh! Ugh! $#*@^&%$! That’s how I felt about today’s run. I’m depressed. Here’s how it started. I got up at 5 AM without a problem. I even used my rollers on my lower legs. At Rogue I met a few groupmates before the run. We chatted about our individual MPG (marathon goal pace) and they were about the same as mine. I felt good that I would have a few people to run with. That’s good. We were in the back of the room, and by the time we exited and started up the hill we were at the back of the pack. Soon my groupmates were sailing along. And me. What about me? Well my right ankle was getting tighter and tighter. I was falling back. Then I had to walk. I lost sight of them. I tried to run again, but again had to walk. Both ankles were cramping. Everybody passed me. This crappy warm-up was the most depressing run I’ve had in ages. Why is this happening to me? Why can’t I be like the others who just bound along happy in their ability to move. Four miles of warm-up hell took 50 minutes, which should have been easy. I arrived exhausted at the water-stop and MPG start-point. Geezer and Ed B were there and I told them I was cramping. I need help understanding what’s causing this condition. HELP! HELP! HELP! I rested a minute. Nevertheless I headed out on my MPG run. Since I really wasn’t warmed-up I had to push myself to get started. It wasn’t an easy pace which it should have been. Luckily the miles went by, and my ankle had finally loosened up. Four miles up, and four miles back: 9:00, 9:10, 8:49, 8:48, 8:49, 9:03, 9:03, and 8:44. Unfortunately I was faster than my 9:10 MGP, and I while I was doing it I was worried that I couldn’t keep up this pace for 26.2. The way back took me 42 minutes which was better. So although I did what was requested I was shaken by the awful warm-up. Is this what’s going to happen to me on Marathon day going up South Congress. I’m terribly worried.
Running log week of 2009-12-13
12/13 – Sunday – Neighborhood – 8 miles – 80 minutes
12/14 – Monday – Neighborhood – 4 miles – 40 minutes
12/15 – Tuesday – Tempo Run – 10 miles – 100 minutes
12/16 – Wednesday – Neighborhood – 6 miles – 60 minutes
12/17 – Thursday – Neighborhood – 11 miles – 110 minutes
12/18 – Friday – off
12/19 – Saturday – Big Fire (8@MGP) – 16.6 miles – 163 minutes
Weekly mileage: 55.6 miles
Shoe mileage: 238.5 miles
Hills 2 Heaven
The long run yesterday was tough. I woke up 30 minutes late having thought I set my alarm clock, but hadn’t. I rushed and I got there on time though because it was nearby at NorthCross Mall – whew. I did remember to bring my iPod, but forgot to synch before I left so I didn’t have much to listen to – ugh. My right ankle was OK throughout which was good. I’ve run this route in the past with Celeste D, and I remember that Glenn K charged up the first few hills only to get burned out later. So I took it slow and easy. Although I forgot to start my watch I felt later this was a good thing. I really didn’t want to run against the clock or know how slow I was. Also I was to do 22 miles, the longest distance, where most were doing 18 or 20. It included the monster hill Ladera Norte. I met Diego just before it and we ran down Far West together chatting, but soon I was walking and he and Philip were way ahead of me. I never saw them again. As I slogged through it I tried to keep my spirits up. Last week’s Decker race was tough, but it was an overall positive experience knowing how comfortably I ran the first 10 miles. Yeah, I know, the last few miles were awful, but I put those behind me blaming them on the weather and the lack of water and fuel. However, this week all the miles were awful, and I just kept pushing to get them done. I’d get lost at various points, but just took each as a short break to orient myself. I feel I took a lot of breaks. My highpoint was coming down Greystone after most of the big hills and as my iPod played a buoyant up-tempo song which sent chills down my spine I passed some of my running groupmates happy to know that I get to do this – I get to run. Soon however I was back in the death-march. At the end a group of three women were running near me and one broke off from the rest and moved ahead. I tried to keep up, but she had more legs than I did. Yet as soon as she got 50 feet ahead she would pull over and stop and wait for her friends. I would pass her, but soon she would blow by me again. Somewhat frustrating, but I keep running, and I got back to the mall before her last burst. Afterwards I was so very glad it was over. Now when I think back on this run I wonder why it was helpful to me and my preparation for the marathon. It sure burned me up, stressed every muscle in me, and made me feel really down.
Running log week of 2009-12-06
12/06 – Sunday – Decker – 13.1 + 4 mile warmup – 1:50:59
12/07 – Monday – Neighborhood – 4 miles – 40 minutes
12/08 – Tuesday – Hill Repeats – 10.5 miles – 90 minutes
12/09 – Wednesday – Neighborhood – 6 miles – 60 minutes
12/10 – Thursday – Neighborhood – 11 miles – 110 minutes
12/11 – Friday – off
12/12 – Saturday – Hills 2 Heaven – 22 miles – 240 minutes
Weekly mileage: 70.6 miles
Shoe mileage: 182.9 miles
Decker Half Marathon
Woke at 5 AM. Cold and misting. Did my 40 minute warm-up by myself at 7 AM. Race started at 8 AM. Planned to run 8:42/mile. This is what McMillan said I needed to do to complete a marathon in 4 hours. I felt comfortable, that is, I ran easy. Ankle muscle didn’t tighten up. Whew! What a relief. Early on accidentally lost my Carbo-pro. It fell out. Mile after mile at about 8:30/mile pace. Breathing well, not gasping. Only had Mocha Cliff Shot at mile 6. Up and down the hills. Started breathing hard up the last hills. However the last two miles became a death march. Did not feel good. Shaded the overall experience. Ended in 1:50:59 with a 8:28/mile pace, which beat my plan of 1:53:58. Neat. Confidence building with regards to my marathon goal, but nagging worry why I had such a hard time during the last two miles especially the crappy run inside the expo grounds. Why do I alway hate that expo grounds section. Afterwards I stripped off my wet clothes and changed into dry ones. The wet ones must have weighed pounds. Maybe that helped make it so tough. Or did I go out too fast? Or was it the lack of fuel? Or maybe I just don’t have it in me? Argh!
Update: After the race I looked for my Carbo-pro bottle. I walked the entire outer boundary of the expo center looking. It was still cold and miserable. I was shivering. All I had on was shorts, a shirt, and a fleece. The two mile loop took me a hour to gimp along looking it. I got back to my car and left the center driving slowly while looking at the side of the road. About a mile up the road I found the bottom and top about a foot apart.
01 8:01.17
02 8:36.44
03 8:24.87
04 8:27.88
05 9:31.63 (why is this so long?!)
06 8:22.37
07 8:35.00
08 8:08.00
09 8:17.21
10 8:39.18
11 8:51.61
12 8:28.00
13 7:57.12 (this seems too short)
13.1 1:44.60
Time trial
On Tuesday it was dark, cold and pouring rain, but we still had to run our time trial. I arrived and stood listening to the coach in the storm, but finally I took off to warm-up before he was done. I was shivering, wet, and uncomfortable. I hope I didn’t miss much. After 2 miles I arrived at the track and started the time trial. Eight laps around the track. Last week due to circumstances beyond my control and Thanksgiving I didn’t run much. Now this week with the time trial I needed to push it. I did my best and finished in 14:59:25 which is 7:30/mile. I wish I could have run faster. Working with the McMillan online calculator it says I should be able to complete the marathon in 3:57 or 9:04/mile. This is a positive sign. The day after the time trial I did my morning exercises (I’ve started doing some core strength training and some trigger point massages each morning). I noticed that I was quite sore especially in my hamstrings. I think that having to do a time trial without any track speed work was a mistake – our bodies aren’t ready for this intensity. Then to position it after a holiday was another mistake. Rogue what were you thinking? Right now I’m taking Aleve to help with the soreness, and I’m worried about running Decker this weekend. Why you ask? Well because Decker is my nemesis. It seems to happen just when I’m hurt.
Running log week of 2009-11-29
11/29 – Sunday – Lady Bird Lake (w/ Ed B & Kevin K) – 10 miles – 1:54
11/30 – Monday – Neighborhood – 4 miles – 40 minutes
12/01 – Tuesday – 2 mile time trial w/ warm-up & cool-down- 6 miles – 60 minutes
12/02 – Wednesday – Neighborhood – 6 miles – 60 minutes
12/03 – Thursday – Neighborhood – 11 miles – 110 minutes
12/04 – Friday – off
12/05 – Saturday – Neighborhood – 8 miles – 80 minutes
Weekly mileage: 45 miles
Shoe mileage: 112.3 miles
Hard time
I buried my father this week. I traveled to Buffalo, New York with my entire family for the funeral. He had lived a very long and productive life. Nevertheless it was a tough thing to do. It was also very tough to do any running. I tried, but just didn’t have it in me. I walked a bit, I ran a bit, I thought a lot, and I remembered a lot. I returned yesterday, and ran Lady Bird Lake trail slowly this morning. Weather was good. The ankle was again tight for the first 3-4 miles – had to run and walk several times. Then it loosened up at Longhorn Dam and then I met Ed B and Kevin K at mile 5 at IH35. We ran and chatted to the end at mile marker 0, which helped make the time fly by. Thanks guys you helped me more than you know.
Running log week of 2009-11-22
11/22 – Sunday – Traveling to Buffalo – off
11/23 – Monday – Buffalo Neighborhood – 6 miles – 60 minutes
11/24 – Tuesday – Buffalo Walk – 2 miles – 30 minutes
11/25 – Wednesday – Buffalo Walk – 2 miles – 30 minutes
11/26 – Thursday – Buffalo Neighborhood – 6 miles – 60 minutes
11/27 – Friday – Buffalo Walk – 2 miles – 30 minutes
11/28 – Saturday – Traveling from Buffalo – off
Weekly mileage: 12 miles
Shoe mileage: 67.3 miles
