Training Run

Distance: 5 miles
Time: 37:13
Pace: 7:27/mi

Comments: Didn't feel into it at all. Woke up feeling pretty tired and things didn't improve much during the day. But I needed the miles and I needed to try out these new shoes so I got off my ass and on the road.

I was able to put it on automatic and get through the thing with a minimum of fuss but my form was abysmal and I certainly didn't have any pep to my stride. My head hasn't been much into recently either.

I hope this is just the result of putting in the miles so soon after the race. I know I am pushing things a bit here but I can't put off putting in the miles any longer. If I don't knuckle down and get it done, there simply won't be enough time before the race to make up the lost workouts.

New Shoes: Asics Gel Kayano XII

After running in the old Asics this week without the nagging calf problems I went back to Performance Footwear to see about getting a new pair of something along those lines.

I did a few laps around the parking lot in different pairs - including my old Saucony's - and, of course, the issue never came back up. But, although frustrating, that's damn good news.

In the end I went with a type of Asics that had a similar build but without the over-the-top motion control. The Asics Gel Kayano XII is one of those goofy looking shoes that you feel was designed as part of someone's Halloween costume. But, it has that same comfortable feel I have come to associate with the brand and that's, by far, the most important thing.

Now one thing I didn't like was how the lace section rubbed against the toes. It wasn't a critical issue but it could easily become annoying with enough miles.

I'll use this pair for my run today and, possibly, tomorrow. If it solves everything and works, awesome. If not, I'll go the conservative route and take them back to exchange for the tried-and-true Foundation VI.

Training Run

Distance: 5 miles
Time: 36:05
Pace: 7:13/mi

Comments: Once again, I took an afternoon run because things got crazy during the day and, once again, I kind of felt out of it for most of the run.

I did have one stretch that was pretty awesome but it was clear I was running with the music in my iPod shuffle instead of normally. That's OK though. It's as close to a Fartlek run as I have done so far.

Anyhow, I'll try to put in one last five miler tomorrow and then on to the long run Sunday.

Training Run

Distance: 5 miles
Time: 38:56
Pace: 7:47/mi

Comments: A late run due to an astonishingly crappy day. I was so pissed off earlier that I didn't run because I was concerned about how it would affect my effort. I don't need to give myself an injury because I was pushing too hard due to an excess of adrenaline from having the red ass.

But it was pretty warm this afternoon and the wind wasn't as bad as it was earlier in the day. There was a ton of traffic, which made me a bit nervous, but I chose a route that kept me from dealing with it much.

I didn't eat worth squat today and between that and my disposition, it wasn't a heroic effort by any means. But, despite it all, it turned out to be a solid mid-week effort.

Recovery Run

Distance: 5 miles
Time: 36:49
Pace: 7:22/mi

Comments: I honestly do not intend to run these things at such quick paces but it just sort of works out that way. I was actually planning on keeping this at the plus-8 minute range and kept slowing my pace down to do so, but it didn't work out that way.


One thing that might be making a difference is that I am purposefully shortening my strides. Most of the literature I am reading suggests this as a way to speed up distance times despite the counter-intuitiveness of it. What is clear is it is much more effecient energy-wise and it is a lot less brutal on the legs.

I played around with it during the half-marathon and was pleasantly surprised at the effectiveness.

Anyhow, felt pretty strong the whole run. I skipped yesterday's run since I was feeling very worn out and tired. Given the effort of the race and my recent injury issues I felt it best to play it safe.

Marathon Training Summary: Week 10

Distance: 32 miles
Time: 4 hours 7 minutes

Comments: After a rough mid-week struggle with the debilitating pain in my left calf, I was able to put in a surprisingly decent performance in the half-marathon to finish the week up strong.

I am glad I went ahead and did the race - the experience was very valuable and the psychological boost was a huge improvement on my recent lassitude and anxiety.

But the concerns I expressed at the start of the week are still very valid. The effort will clearly take a bit of the next week to recover from and further shortens the window I have for putting in the long miles needed to prepare for the marathon.

The next few weeks are going to be a real test of the effort I have put in over the past year. I am already running distances and speeds that I have never done before but now things get really intense. I hope I haven't overplayed my hand by the effort this week.

Just six weeks to go. A month and a half. Too long to seem realistically at hand and much to close in terms of the amount of work left to be done.

The plan this week was to use the build-up of last week to pour on the miles. The calf issue and the last-minute decision to run the half-marathon have altered that situation somewhat.

I will still try and get the 18-mile long run in or some distance in that ballpark. The difference will come in the weekly mileage where I'll probably take it easy with four and six-milers on alternating days.

Obviously, I'll be rather paranoid about the possibility of injury, so reserving the right to abandon ship on any given workout and the week itself remains a real possibility.

With luck, a slow pace and a new pair of shoes I should get through it alright.

Injury update: That damned calf problem. It was relatively sedate during the race and that is good. But it was still very definitely there. And that is not good at all.

Following my post-race ice bath (just as glorious an experience as always) the situation was better and the heat cream seemed to help some as well.

I have a massage appointment for Monday and I will go get another pair of shoes this week that return me to the land of motion-stability.

2006 Fiesta Bowl Half Marathon

Race: Runner's Den/Fiesta Bowl Half Marathon
Official Time: 1:37:56
Actual Time: 1:37:38

After going back and forth all week on whether or not to run this thing I finally decided to do it on Friday.

The plan was to head out and take it easy - putting in an 8 minute mile pace or more. And that's how it started. But at about halfway I felt pretty good about the effort and tried to turn in a strong reverse split. And that's pretty much how it turned out.

There was no chip timing so the time on my watch is what I'm relying on. Doing the math, it looks like I averaged 7:27 for each mile over the whole race. My first mile was at just more than 8:30 and my last one around 7:00 even. Extending that time out to a marathon would put me at right at a 3:30 race.

My official time was good enough to place me 71st place overall and 11th in my age group.

This one started out brisk to damn chilly. I arrived about 40 minutes before race time and it was still dark. I had my $3 Albertsons long sleeve shirt on over my running shirt and it was enough to keep the cutting edge off.

About ten minutes to racetime I draped the shirt over the lip of a dumpster and headed to the start line. Gotta say, without even that minimal amount of protection, every time that breeze hit it was not pleasant.

There were only about 700 folks in the race so the start wasn't overly crowded and the atmosphere was pretty laid-back.

I was expecting the panjandrums to bloviate before the start like in the New Times 10K but they just hit the horn and it was on. Most of us were a bit surprised when we heard it, to be honest.

I kept it casual for the first few miles. I was real wary of the calf and didn't really see the need to surge out ahead of things. I did do some passing but nothing agressive.

The route was essentially one long loop with a five-mile or so straight shot on the long sides. They had us in the inside lane with traffic moving on the two outside lanes. A few bozos in a hurry cut across our route to get into side streets but, for the most part, traffic was light and folks were understanding.

There were occasional folks on the route urging us on, mostly families waiting for someone to come by ("Come on kids! Lets go see Daddy suffer in agonizing pain!)

Since I wasn't running this one all out I never had that 'Oh God' moment but there were a few stretches I felt lagging. One biker stopped on the route gave me a high five on the way by. It helped a lot.

To avoid the major intersections at the end of the route, they had us follow a butterfly access to a bike trail underneath the road. These inclines, although not overly steep or long, were a pain. They really threw you off your pace at that stretch of the end of the race you wanted to keep the ball rolling.

My biggest worry, my left calf, performed better than expected. It was clearly still there but in the background and not overly painful. I wore the Asics and hoped the support would help keep the problem at bay.

And it seemed to... up till about mile 8 when I started to really feel it come to the fore. At about mile 10 it was pretty bad but not at the level of last Thursday when I cut my run short. I was going to give the race up if it got worse but from there on it kind of stayed the same so I gritted through it.

The other problem that emerged was the blisters on the ball of my feet that the Asics have become notorious for.

Overall I am glad I ran it. I got a much better sense of what I will be dealing with come Jan. 14 and a clearer idea on what needs to be worked on before then:

• Water stations: Walk through them. Spilling all over myself ain't a pleasant option with the chilly morning air. I don't lose really that much time so why bother?
• Fluids: I am probably going to have to carry a bottle to drink from for the first section of the marathon. The water stations are pretty far between and keeping the hydration levels up matter. Also, it's nice to have it there to help wash down the gels right after you choke them down.
• Pacing: Starting slow works. Having more in the tank later makes it a lot easier to pick up the pace when it matters. But, it is clear I have got to run the beginning at a good pace or it will give me too big a time difference to make up.
• Clothing: Gloves and chullo will be handy if the temperature is at all like this one was. 

Conditions:

Start: 7:30 a.m..
Surface: concrete/asphalt
Weather: sunny
Temperature: 51 degrees
Humidity: 13 percent
Wind: 11 mph
Location: Scottsdale, Arizona
Shoes: Asics Gel Kayano XII