Week Wrapup

Distance: 27.5 kilometers (17 miles)
Time: 3 hours, 5 minutes

Comments: Well, I got through the first week of "training" but it certainly wasn't pretty. Like I mentioned in my last Running log, I think I have the beginnings of a sinus infection cooking in my head and that took it's toll as the week went on. I assume that between the rapidly-slipping-into-craptacular weather allied with the fatigue factor is behind it all.

Running wise, it went very well though. My times were not great but now I know I can put in the miles necessary to train for the races I want to run. I am still a long way from being ready for the marathon (or even the half-marathon I'd like to do in July, for that matter) but I have passed the point where I was trying to build enough strength to survive the training.

Which means things get harder from now on, rather than easier. I really have to keep to the running schedule and keep an eye on my diet and sleep pattern and all that funness so my body can do the things I want it to do. But one big difference now is that I am shooting for specific goals in these upcoming races rather than just one big vague finish line almost invisible out there on the horizon.

The single best news this week is the complete and total absence of knee issues. I have not had a single twinge, ache or warning stiffness at any time during the week. It is still way early to declare the death of the wicked witch of the left - throwing on more miles per week could well bring it back with a vengeance - but I have not allowed myself to be this hopeful about it in years.

My left foot was somewhat stiff the other day, like after that 2 hour run, so I iced it and took that early off day and that was that. I seem to have developed a blister issue on the little toe on my left foot. it kind of folds under the knuckle of the next toe when I run and when I put in anything more than half an hour, it rubs raw. I gotta keep that in mind in the future.

two weeks to get ready for this first 10K. I went over to the Runners World website to look through their training guides to come up with a gameplan and I stumbled on their SmartCoach feature.

Basically you put in the criteria of your training schedule and it spits out a plan for you. Like this:

I gotta admit, that's as good as a plan of attack as I could ask for. It mixes the workdays with the rest days in a way I like and hits the right mileage numbers for what I want to do.

Of course this is only a general guide, but it gives me something to work from rather than just hitting the road with a vague idea of what I'd like to run like I have been doing.

Long Run

Distance: 10.5 kilometers (6.5 miles)
Time: 1 hour
Surface: asphalt/concrete
Weather Conditions: cool, misty, 60s, late morning run
Location: Miraflores, Lima, Peru
Secret weapon: Leftfield

Comments: Tough day to get started. I planned to get up and do this run early to get a feel for race day but it seems my sinuses didn't agree. 

I don't think I have an actual sinus infection but they let me know they were not happy this morning, that's for sure. So I figured I would wait till afternoon but I felt pretty good by 10 a.m. so I headed out.

I did a few situps (maybe 100) but only to get my stretching done. I wanted to be limber as necessary but not tired. Getting going was a battle between my inclination to skip the run and the idiot cabdrivers.

It was one of those weird fall days in Lima where it is sunny on one street and cloudy and dark on the next. Along the malencon it was cool and misty which worked well for me. I kept putting one foot in front of the other and got going with it. 

I had energy and strength for the thing (I watched my diet pretty close yesterday) but there was a slugishness to my form I attribute to the illness I am trying to avoid. But, before I knew it, I was in a pretty steady pace and kept with it the whole way. Overall it was a good effort and probably the best run of the week

Fitness Run

Distance: 8 kilometers (5 miles)
Time: 45 minutes
Surface: concrete/asphalt
Weather Conditions: cool, overcast 60s, late morning run
Location: Miraflores, Lima, Peru
Secret weapon: St. Germain

Comments: I got busy yesterday and didn't find the time to devote to the run. But after the fatigue and insomina this week, I felt I was better off taking an early off day. I took a good long time streching and doing the situps today before hitting the road.

I didn't plan to run it with any real speed but I fell into a pretty quick pace after a kilometer and a half or so. It was misty and a touch chilly; the begining of Lima's miserable winter which is hellish to endure but has the sole benefit of being great for running.

I pretty much put it on autopilot for the whole run and got through it with no real problems. Afterward, I was a bit more tired than I thought I would be. It may be a touch of the grippe but I really really hope not.

On the plus side there was nothing, and I mean nada, from my knee. Not before, not during, not after. I hope I have finally built enough muscle strength in my quads that they are now compensating for the problems in my stride and ilitobial band. I haven't been using the ib band strap for a few weeks now but I still put the patellar strap for each workout.

Fitness Run

Distance: 5.5 kilometers (3.5 miles)
Time: 30 minutes
Surface: concrete/asphalt
Weather Conditions: warm, sunny, 70s, afternoon run
Location: Miraflores, Lima, Peru
Secret weapon: Underworld

Comments: I really really really didn't feel like doing this run when I set out. I did my full situp/stretching thing before heading out, concentrating a lot on my left leg which just stays stiffer than the right for some reason. On the pavement it was a battle of will from the get go.

But after a mile or so I got into a groove and cranked it out. I deliberately hit a slower pace and the point I hit at 12 minutes yesterday took 14.5 today. But it was strong and steady the whole way.

I think the biggest thing dragging on me right now is the fact I have run every day since Saturday with no rest days whatsoever. I haven't been doing a ton of mileage but it is the first time my legs have had to produce regularly like this. It's a challenge. So one more day and then a blissful 24 without a visit to the malencon.

Training Run

Distance: 3.5 kilometers (2.2 miles)
Time: 20 minutes
Surface: concrete/asphalt
Weather Conditions: cool, 60s, midday run
Location: Miraflores, Lima, Peru
Secret weapon: Underworld - "Rez"

Comments: I wanted to do a full half hour but I pushed it pretty hard out the gate. I settled for 20 minutes at a very strong pace the whole way rather than sticking it out for another ten minutes just for the honor of the thing.

It was a pretty strong run, nonetheless. I am not sure of the time but I figure I was closer to the 7-minute-mile pace than the 8.

No real problems the whole way. Knee felt good, foot felt good, pace felt strong. Another reason I didn't push it is that tomorrow I will put in the full half-hour but I won't be as balls-to-the-wall about it.

Treadmill Run

Distance: n/a
Time: 30 minutes
Surface: treadmill
Weather Conditions: inside 
Location: Millennium Sports Club, Miraflores, Lima, Peru
Secret weapon: none

Comments: Not that great a run today. I didn't eat much last night and had no energy on the machine. Add to that it had a 20 minute cutoff that threw me off for the end of the run and I was unsatisfied with the effort.

I got in pretty much the whole half hour at an 8-minute-mile pace. Pace wise it felt good. I can probably replicate it in real world conditions. 

The most important thing today was that there was no pain in my foot or knee. That's good. I feel like I will be alright to put it back on the road tomorrow or Tuesday.