- Current plan: San Francisco Marathon – 2nd Half Training Plan
- Today’s session: 5-mile easy run
- Comments: I did my first run in my new Hoka Bondi Speeds: very nice! I did 5.11 at a 10:00 min/mi pace using a 4:1 run-walk ratio. Knee status: just ok. This may be somewhat of the new normal of things if the x-rays don’t show anything.
Training Journal – 6/18/13:
- Current plan: San Francisco Marathon – 2nd Half Training Plan
- Today’s session: R&R day
- Comments: After two days of rest, my knee actually feels OK. Still waiting to hear from the doctor after the x-rays though. I will try an easy run in the AM with the new Bondi Speeds! Race report from Sunday should be posted tomorrow…
- Current plan: San Francisco Marathon – 2nd Half Training Plan
- Today’s session: Post-race, rest day
- Comments: Rest day…that included a visit to my doctor about my knee and the taking of some X-rays. We will see… He didn’t take me off running/cycling, since I am taking it easier than I was a month ago, so i will continue to pull back on intensity and listen to my knee when it complains…
I punched number fourteen on my half marathon card this morning: The San Francisco Marathon – 2nd Half!
Unofficial time is 2:04:15 @ 9:29 pace. My goal was 2:18, based on my right knee’s behavior on the last few runs and sticking with the 4:1 run/walk ratio. So, I am a happy runner! It ended up being a great race, with minimal knee issues. I stuck with the 4:1 ratio until the final 1.1 and let it all out.
The second medal I’m holding is for completing the Half It All Challenge this year: 1st half Marathon last year, 2nd half this year.
Full report later this week.
Happy Father’s Day to all you dads.
Training Journal – 6/16/13:
- Current plan: San Francisco Marathon – 2nd Half Training Plan
- Today’s session: Race Day!!!
- Comments: See above…more deets later this week
- Weekly mileage: Running: 30.01 / Bicycling: 0
- Current plan: San Francisco Marathon – 2nd Half Training Plan
- Today’s session: Some chores, rest, and carb-load day two.
- Comments: I didn’t plan to run today, but did a 2-mile shake-out run to see if my Hoka EVOs were easier on the knee. I think they are and I’ll wear them tomorrow even though they are trail shoes. The key tomorrow will be taking it slower than i normally do…which was even a challenge today…and having a fun run.
I hit the San Francisco Marathon Expo today and picked up my bib for Sunday’s San Francisco Marathon – 2nd half – plus a bag load of SWAG!
Knowing that race day was also Father’s Day, a while back, I had a special bib made at races2remember.com. I think they did an awesome job!
So, I will be wearing two bibs on Sunday:
Today is also my dad’s birthday – he’s the guy on the right. I miss him terribly and hope he’d be proud of me. I’m thankful that my dad-in-law (on the left) got to see how much I love running, though he missed my first marathon by just 11 days.
Training Journal – 6/14/13:
- Current plan: San Francisco Marathon – 2nd Half Training Plan
- Today’s session: Rest and carb-load day one.
- Comments: There was some great swag at the expo and I also hit the KT Tape booth and got my knee taped. (Kinda weird not having hair on the front of my upper right leg. Maybe I’ll shave the rest…?!?!)
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)
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.
- 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…
Aside from business trips, vacations, or other time off work, I go to the same Starbucks every Monday through Friday morning…at about the same time…and order the same drink:
“grande, two-Splenda Americano, no room”
I frequent this fine establishment enough to where, upon entering, one of two things often happens:
I’m put in the shot queue and, quite often, my shots are pulled ahead of my order
or
As I’m ordering, the barista grabs my cup from the cashier and says, “got it”
OK, I don’t get quite the reaction shown below, though one barista does occasionally say,
“DEN-NIS da MEN-ACE”
Anyway, my “home” Starbucks is being refurbished this week, so I’m hitting a different one – thus the “Cheers” reference…
…and, if you’ll permit me, a reference to another TV classic:
Starbucks on Marsh Road.
An older storefront, in need of an upgrade.
Gentlemen, we can improve it. We have the technology.
We have the capability to make a great Starbucks even greater.
Starbucks on Marsh Road will be that store.
Better than it was before.
Better.
Stronger.
Faster.
[da, da, da, daaaaaa. da, da, da, da, da, daa, daa, daa, daaaaaa]
BTW, how long did you last with that video repeating? HA!
Training Journal – 6/10/13:
- Current plan: San Francisco Marathon – 2nd Half Training Plan
- Today’s session: 60 minute bike ride
- Comments: I got my cycling kit ready last night; but decided to rest today when the alarm went off. I really want to avoid aggravating my knee ahead of Sunday’s half marathon. Back to running tomorrow…
DENNARR(dot)COM 