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Archives For November 30, 1999

Three Days To Go!

June 13, 2013 — Leave a comment

I’m looking forward with some nervousness to Sunday.   I’m not really nervous from a race standpoint, mostly from a “knee” standpoint.  Still, it will be a great day…

Training Journal – 6/13/13:

  • Current plan: San Francisco Marathon – 2nd Half Training Plan
  • Today’s session: 4-mile easy run
  • Comments:  I ended up cutting my run to 3.3 miles. My knee just wasn’t feeling it and I didn’t want to aggravate it any further. Part of that was my fault – I wore my Saucony Type A5s, which ARE NOT the best shoe selection for an achy knee.  I realized my poor choice at about mile 2…  My plan is to rest the next two days and hope for the best that day – my goal being to finish and have a great time.  OK, I do have a time goal, but it’s practical and attainable, based on my current condition.  I went ahead and made a doctor appointment for next Monday to get further diagnosis…(tear)
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My Weed Is Gone

June 12, 2013 — Leave a comment

What is a weed? A plant whose virtues have never been discovered. – Ralph Waldo Emerson

Being the creature of habit that I am, my run routes vary little day-to-day.  Typically, the first 2.25 miles are the same.  After that, I can turn right for a 4-miler, go straight and make subsequent right turns at other points for 5, 6, 7, or 8-mile loops, or not turn for 10 to 20-mile out and backs.  I love it!

As I’ve shared before, and for as long as I can remember, at mile 1.8 I pass a barley-like foxtail weed that has grown in a crack on the side of the road.  It started out as a small plant; but, along with the others near it, has steadily grown to about waist height.  That weed has become part of my run…my day:

✓ Wake up
✓ Bathroom
✓ Gear up
✓ Stretch while Garmin locates GPS
✓ GO!
✓ At mile 1.8, do ritualistic, glance/touch of weed
_ …

Anyway, I was on my run this morning, nearing the mile-1.8, weed-glancing, check-that-off-the-list spot and BOOM:

it’s gone

My weed is gone!  All nearby weeds were gone!

Apparently, the city removed weeds from that section of road yesterday after 2+ years of their being an integral part of my morning run!  How dare they!

So, alas, I find myself looking for an alternative, ritualistic, glance/touch object now…

Training Journal – 6/12/13:

  • Current plan: San Francisco Marathon – 2nd Half Training Plan
  • Today’s session: 5-mile easy run
  • Comments: I did 5.13 at a 10:04 min/mi pace using a 4:1 run-walk ratio. Knee status: meh…  At 4.75 miles, it was bugging me so I switched to a 2m:30sec ratio for the final stretch.
    I’ve been experimenting with KT Tape the last two days.  Actually, only this morning, since the stuff didn’t stick for my run yesterday.  We’ll see if that provides any help/relief.  I really do hope the knee returns to its old self at some point…soon.
In Life, Running , ,
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6/11/2013 Training Journal

June 11, 2013 — Leave a comment
  • Current plan: San Francisco Marathon – 2nd Half Training Plan
  • Today’s session: 6-mile easy run
  • Comments: I did 6.25 at a 9:25 min/mi pace using a 4:1 run-walk ratio. My knee felt ok, probably closer to a “meh” – still not perfect. I started too fast and tired by the end of the run too…
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Galloweee!

June 9, 2013 — Leave a comment

With my knee not yet at 100% (I actually don’t know how to rank it right now) and wanting to gradually return to running at an easy pace after 10 days off, I tried the Jeff Galloway, run-walk-run method on this morning’s long run – thus the Galloweee.  I started out with a 4 min run to 40 second walk ratio – totally arbitrary decision.  After about 4 miles, my knee was bugging me a bit (though not unbearable), so I adjusted to a 4:00/1:00 ratio.  I think the additional 20 seconds made it a bit more bearable on my knee.  After the change, I averaged about a 10:09/mile pace.  Tough, when I think about my pre-injury pacing, but decent still.

I felt OK when I finished the run, having some soreness.  I iced the knee while I ate breakfast and wore my knee wrap when we went to church.  This afternoon, the knee actually feels pretty good…

Looking forward to next week’s running of the San Francisco Marathon – 2nd half, the 4:00/1:00 ratio & 10:09/mile pace would equate to about a 2:12:35 – given no pacing or knee issues.  I’m good with that – especially since the course time limit is 3.5 hours – and my goal is to finish and get the bling.  I’ll work on the run-walk-run thing during my runs this week, but I think that ratio it doable.

Giddy-up!

Training Journal – 6/9/13:

  • Current plan: San Francisco Marathon – 2nd Half Training Plan
  • Today’s session: 10-mile long run
  • Comments: I did 10.67 at a 9:53 min/mi pace.
  • Weekly mileage: Running: 16.06 / Bicycling: 0
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May 2013 Training Stats

June 8, 2013 — Leave a comment

May was quite a month…

The intent was to leverage my Big Sur Marathon training and run the Horseshoe Lake 50K – which were separated by three weeks.  That started out fine, but a tweaked knee on a 5/12 trail run and then getting a stomach virus that knocked me out of commission for fours days cut into my training/mileage.  Still, it was a decent month, as you can see below.  Since the 50K was on trails, road running dipped to 23%, trail running ended up at 49%, and bicycling at 28%.

After the 50K, I really dropped training and rested a bit more than I usually do – though that mostly had to do with my knee flaring up, visiting the doctor, and then being put on 10-days of complete rest from running and cycling.  I did have one “first” this month: I did a “brick” workout: 8.25-mile ride + 3.43-mile run.  It was interesting and, once I return to better conditioning, I may work those in occasionally.  No business travel this month, so that was nice.

  • HIGH: I ran a 50K!  I’m an ultramarathoner!
  • LOW: My knee issues

As far as new equipment, one this month:

  • I picked up a Garmin 910XT.  I had been thinking about getting one of these for a while and saw that they were $100 off at Road Runner Sports…so I jumped!  I really like it and, violating the “no new equipment on races” rule, wore it for the first time on the 50K.  It went great and I am still getting familiar with it.

With that, here are the stats for the month that was May 2013:

Continue Reading…

In Bicycling, Fitness, Running , , ,
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National Running Day (Observed)

June 7, 2013 — Leave a comment

After 10 days of mandatory rest because of my knee (no running or cycling), I did my “observance” of June 5th’s National Running Day this morning…

It wasn’t pretty, but it was a run and it felt good to get out on the road again.

OK, it was mostly a run. After 2.6 miles at an easy pace (9:30), I switched to a “run-walk-run” pattern since my knee was a little sensitive and I was generally stiff from 10 days of rest. I did about 2 minutes of running and 20-40 seconds of fast walking for an average pace of 10:35. Neither pace is what I am used to, but it was what felt comfortable and, even more important, smart, given my overall condition.

I will rest Saturday and then run again on Sunday.  I still may follow-up with my doctor, depending upon how I feel.

With the San Francisco Marathon – 2nd Half a week away plus how I felt this morning (during and after the run), I will probably practice a “run-walk-run” pattern on Sunday’s long run. The “2nd Half” is a MUST DO for me, since it will qualify me for the “Half It All” medal.  Participation is essential and “finishing” is the goal (rather than a specific time…other than the 3.5-hour course llimit for the 2nd Half, of course!) I GOT MY EYE ON THE PRIZE!

With that, here are two great and encouraging runner “reads” I saw recently:

Have a great weekend and if you are running a race this weekend (which many of my fellow Run It Fast Club members are), have an amazing run weekend!

‘Training’ Journal – 6/7/13:

  • Current plan: San Francisco Marathon – 2nd Half Training Plan
  • Today’s session: 5 mile easy run
  • Comments: I did 5.38 @ 10:11 avg pace
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National Running Day & ‘Far’

June 5, 2013 — 1 Comment

National Running Day

So, today is National Running Day. Given the fact that I’m on mandatory R&R, my observance will be on Friday, when I’m scheduled to take my ‘test’ run to see if my knee is OK. I’m nervously looking forward to that run. My knee is better, but I’m not sure it is 100%. We will see…

‘Far’

On my way to work this morning, I was listening to the 5/31 edition of the Ultrarunner podcast. Their guest was Karl Meltzer: ultrarunner, “King of 100 milers” – whose slogan is “100 miles is not that far.” When asked what he considered a “really far” distance to run, he answered:

“Far” is something you are intimidated by and think you cannot accomplish.

Pretty insightful and something that goes well beyond running.

‘Training’ Journal – 6/5/13:

  • Current plan: San Francisco Marathon – 2nd Half Training Plan
  • Today’s session: Rest & recovery day 9/10
  • Comments: nada
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A Monday Discovery

June 3, 2013 — 1 Comment

A dying, big toe toenail has a very different sound from a healthy one when you scratch it. Just another souvenir from my 50K…actually, both big toes are “in process” right now.

Took a picture, but thought it best not to post…

‘Training’ Journal – 6/3/13:

  • Current plan: San Francisco Marathon – 2nd Half Training Plan
  • Today’s session: Rest & recovery day 7/10
  • Comments: nada
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Sun Mountain Race [great video]

May 29, 2013 — Leave a comment

Since I’m on R&R, I got my running fix in vicariously today during lunch…

Wonder why people train, run/race, repeat? Press PLAY to find out!

[I saw this in my blog feed – posted over on A Trail Runner’s Blog]

Training Journal – 5/29/13:

  • Current plan: San Francisco Marathon – 2nd Half Training Plan
  • Today’s session: Rest & recovery day 2/10
  • Comments: Early morning upper body workout with resistance bands plus some crunches...and R&R, of course!
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Nine more days…

May 28, 2013 — 4 Comments

Not the selfie I wanted to take today...

Not the selfie I wanted to take today; but, after much thought, remembering this article I read last week, limping around after yesterday’s ride/previous day’s run (it was hard to disguise), and talking with my wife: I went to see the doctor today about my right knee. He’s a cyclist, so I figure he would be the best place to start opposed to an urgent care place. [After hearing my story, he said, “50K!?!” and edited his notes to read “avid” runner… :)]

  • Diagnosis: After pressing, pulling, twisting, etc., he felt there was no obvious signs of a break or fracture and that there probably wasn’t any damage to muscles, tendons, or cartilage. He felt it is probably a strain (back from my 5/12 run and aggravated by everything since) – no need to x-ray it or do an MRI right now.
  • Treatment: No running for ten days. Take ibuprofen for the 10 day rest as well and ice the knee during the day at work and in the evening at home. When I asked if I could ride my bike, he said, “Do you train half-way?” I said, “No.” He said, “Then rest that way.” After 10 days, I’m to go for a run, see how it feels, and we will go from there. Hopefully, he said, I won’t need to come back and see him. I’m hoping for that too!

So, no running (or riding) for ten days. I’m bummed, but glad it appears to be just a strain and know that resting is the best thing.

I’m working on alternatives to keep active…

Training Journal – 5/28/13:

  • Current plan: San Francisco Marathon – 2nd Half Training Plan
  • Today’s session: 4 mile easy run @ 8:41-9:41
  • Comments: Rest day called because of my knee – which now counts as day 1/10…
In Bicycling, Fitness, Life, Running , , ,
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