- Current plan: San Francisco Marathon – 2nd Half Training Plan
- Today’s session: Rest & recovery day 3/10
- Comments: Nada…
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!
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…
Thankful for the brave men and women who made the ultimate sacrifice as they served our nation and, by extension, other nations as well.
We remember.
Training Journal – 5/27/13:
- Current plan: San Francisco Marathon – 2nd Half Training Plan
- Today’s session: Cross Train: 60 minute bike ride
- Comments: I rode 95 minutes for 25 miles @ 15.7 mph avg.
I tried something different on my 16-mile long run this morning: two handhelds (20 oz. size.) I’ve read about and seen trail runners using two and thought I’d give it a try.
It went pretty good and one thing I noticed was that I drank more frequently – about 36 ounces over the 16.67 I ended up running. I had water in the right and GU Brew in the left.
I was wondering how it would go taking gels. It went ok as well. I was able to hold both handhelds in one hand, fish out the gel, open/eat it, and stash the empty packet in my pocket – all while still running.
I’ll still need to work on technique, but this seems like a good option for longer, unsupported trail runs or ones where the aid stations are further apart and it’s warm/hot. I am also still considering a race vest that carries two bottles (plus other stuff.)
Training Journal – 5/26/13:
- Current plan: San Francisco Marathon – 2nd Half Training Plan
- Today’s session: 16 mile long run @ 8:43-10:01 pace
- Comments: I did 16.67 @ 8:47 avg pace
- Weekly mileage: Running: 20.1 / Bicycling: 26.69
- Current plan: San Francisco Marathon – 2nd Half Training Plan
- Today’s session: Rest, errands & chores…and more rest
- Comments: nada
No, not the quirky character from ABC’s “the middle” [head bow & whisper “middle”]
The one that involves the two pairs of shoes shown below:
Bike – Run – ICK!
space
I felt like trying (not tri-ing) something a little different this morning…
My workout (the distances of which (8 & 3) were planned to fit in my one-hour workout time):
- RIDE: 8.25 miles @ 16.3 mph avg. TIME: 30:21
- TRANSITION: ~5 minutes
- RUN: 3.43 miles @ 7:59 avg pace. TIME: 27:19
- TOTAL TIME: ~1:02:40
It was fun and did feel “bricky” when I started my run. I’m a runner first, so I’m not sure this will become a regular workout. Oh, and maybe someday I’ll “tri”…
Have a great weekend!
Training Journal – 5/20/13:
- Current plan: San Francisco Marathon – 2nd Half Training Plan
- Today’s session: Cross Train: 60 minute bike ride
- Comments: I Bricked! My knee was still stiff after the run, but it’s improving.
- Current plan: Horseshoe Lake 50K Training Plan
- Today’s session: Cross Train: 60 minute bike ride
- Comments: I rode 70 minutes for 18.44 miles @ 15.7 mph avg.
This past Sunday, I ran my first ultramarathon: Coastal Trail Runs’ Horseshoe Lake 50K. The event was held in the Skyline Ridge Open Space Preserve, Palo Alto, CA and had several other distances to it: 5 mile, a half-marathon, a marathon, and the 50K – drawing a sellout crowd of 68, 113, 38, and 29 respectively.
The weather was excellent. It was about 54 degrees at the start and I would say that it had warmed up to at least 80 when I finished. There wasn’t too much wind to speak of, though there was a nice breeze at certain points on the course.
50K Course (from my Garmin)
The course was a beautiful mix of rolling fields and forest (I love the Bay Area!) and had a nice mix of single track and dirt road (59% & 41%.) On the first portion of the course, you could see the Pacific Ocean off in the distance (that’s it in the distance on the header photo) and the SF Bay on the 5-mile section. As far as elevation, it was a good mix of climbs, associated downhills, and flats. The total gain listed on Coastal’s site was 4,560′ (my Garmin showed 5,676′.) All runners except for those doing the 5 mile, started a the same time and did an out and back 13.1 route – those doing the full marathon and 50K, did that twice. The 50K runners then ran the 5 mile, out and back route. I wasn’t sure if I would like the routing, thinking it would be boring; but I actually ended up liking it. Running it twice enabled you to know what was coming and plan accordingly (which we’ll see that I still need to improve upon.) All in all, a great course and one that was well suited for a first time 50K: doable, yet challenging (just as Wendell from Coastal had told me when I asked about it prior to registering!)
50K Elevation (from Coastal website)
As usual, the race was well-managed and marked – though I did yell at a few fellow runners I saw heading off in a wrong direction at an intersection. With the out and back course, the aid stations were at the start and mid-point on the half/full/50K course. Aid stations were excellent and the volunteers were super helpful when you arrived. To me, it made the day even better. WAY TO GO COASTAL!
All in all, a great race and one that I will be back to do again…yeah, again!
My Race
- Current plan: Horseshoe Lake 50K Training Plan
- Today’s session: Rest & recover
- Comments: Right knee is still a bit stiff, but getting better. I may try and ride the bike tomorrow. Horseshoe Lake race report is shaping up and will be done tomorrow…it’s my first ultra, so it’ll be a little longer than most.
DENNARR(dot)COM 