Long Run

Distance: 16.5 kilometers (10.25 miles)
Time: 1 hour 30 minutes
Surface: asphalt/concrete/dirt
Weather Conditions: overcast, cool, 60s, morning run
Location: Miraflores/Barranco/Chorillos, Lima, Peru

Comments: The long run of the week and one of my best efforts to date.

I treated the descent to the beach as the warm-up and then hit a regular pace and kept on it. I went out to the Playa La Herradura and turned it around. After a visit to La Bruja I took to the streets of Barranco before hooking back up the the Malencon to finish.

I felt in control the whole way and like I was regulating myself rather than just doing everything I could to get through it. At the end of it I actually felt like I could have gone further but, at the same time, not like I had skimped in any way.

I was a little anxious about it earlier because of the foot problems earlier in the week but i had no problems whatsoever. The fast run yesterday may have played in my favor, I don't know.

Equipment-wise, this was a good effort as well. My running pouch doesn't cause any problem when I wear it under my shorts, it's the slick material that permits it to slide around. The leg band has not been staying secure so I have stopped using it and not noticed any problems.

I used one of the gels my cousin sent me, Honey Stinger. It tasted a lot better than last one but still kinda weird. I had no lack of energy so I guess it works. It won't be until the 2 hour plus runs that I am going to really notice the difference.

Training Run

Distance: 6.5 kilometers (4 miles)
Time: 30 minutes
Surface: asphalt/concrete
Weather Conditions: overcast, cool, 60s, noon run
Location: Miraflores, Lima, Peru

Comments: I skipped yesterday's run due to an ache in the outside of my right foot. It's a persistant bruise-like feeling at the bump midway down the foot. It didn't feel too bad this morning so I went out for the 30 minute run planned for yesterday. 

I was scheduled to run it at an 8 minute mile pace but I found myself pushing it a bit harder. Probably at 3/4 race pace or a little bit quicker. It was pretty damned tough and I nearly gave up on it at several points, the last five minutes particularly. But I got through OK and with a pretty good feeling afterwards about the amount of effort. 

On the downside, the ache - which was not there at the onset of the run - gradually showed back up again. Never to the point I was limping or changing my stride but enough that know I need to really concentrate on taking care of it. So, it looks like the twice-a-day ice pack switches to the other foot for awhile.

Training Run

Distance: 9.5 kilometers (5.9 miles)
Time: 45 minutes
Surface: asphalt/concrete
Weather Conditions: cool, overcast, 60s, mid-afternoon run
Location: Miraflores, Lima, Peru

Comments: And thus, winter returneth. The burst of regular cold air bumping into the unseasonably warm temperatures gave us a bit of rain last night - a real rarity in Lima. So it was clear and crisp when I went out for the run in the afternoon.

I really felt like this was one of my first real "runs." I started and kept up a strong pace the whole way without backing off or flagging. That might be due to the new two-days-on-one-off schedule or eating better, I'm not sure. 

The left foot soreness was completely absent but the little toe blister issue continued, but not nearly as bad today. I am convinced the latter is sweat-related now. And, most likely, my alteration of my stride for the tenderness screwed up my footfalls.

Training Run

Distance: 8.9 kilometers (5.5 miles)
Time: 45 minutes
Surface: asphalt/concrete
Weather Conditions: sunny, warm, 70s, noon run
Location: Miraflores, Lima, Peru

Comments: Another great day to be out running. It's like a wonderful bit of spring here in the middle of Lima's long horrible winter. I didn't have the pain in my left foot this morning so I decided to give it a go.

I had a pretty good pace most of the way. There was an uncomfortable bit at the start where I felt like I didn't have the energy for the run but it passed and I actually felt really good the rest of the way. It was clear and a nice cool breeze off the ocean and you could see forever. 

The downside was the blisters and the ache in the foot. I relaced both shoes this morning and applied a lot of powder but I can't really tell if it helped much. Neither problem was any worse today but not a heck of a lot better either.

Training Run

Distance: 10.5 kilometers (6.52 miles)
Time: 1 hour
Surface: asphalt/concrete, dirt
Weather Conditions: warm, 70s, sunny, noon run
Location: Miraflores/Barranco/Chorillos, Lima, Peru

Comments: I headed out fully expecting another drab and grey Lima day and - lo and behold! - an almost springlike afternoon blossomed. Unfortunately, I got caught with my long-sleeve running shirt and it got a tad warm. But that's a small price to pay, in my estimation. 

This was a simply wonderful run. Started good with lots of energy and took it down the hill onto the beach and pointed myself south. I got to the promenade in Chorillos at around the half-hour mark so I turned it around and headed back.

My pace wasn't anything incredible but I wasn't trying to break records. It's been a bit since I ran a full hour and I just wanted to get into the groove and crank it out. It felt good most of the way but the big push up the cliffside at the end was almost too much for me.

Now the bad news. I got a blister on the ball of my right foot and under toe number four on the left. This wasn't a problem when it was cooler so I am guessing its a sweat-related issue. Talcum will be my next alternative.

Worse, was a pain in the underside of my left foot. Almost like a fallen arch. It ached a bit during the run so I stopped, adjusted my laces and started again. That seemed to work but walking off the effort it started to ache again. I hit it hard with the ice - twice - and that seemed to help but this sould be a serious problem.

Week Wrapup

Distance: 20.5 kilometers (12.71 miles)
Time: 1 hour 45 minutes

Comments: Not as good a week as I had hoped but pretty much what I wanted to do. I pushed myself pretty hard the two weeks or so prior and I put up some mileage totals that were significantly above anything I have done to date. Keeping that pace is a recipe for injury and I know it.

I wanted to put in a long run but I got pretty busy and, honestly, didn't feel very good. Not sick, or even tired, just blah. Which, if I am not mistaken, is a good sign of fatigue and exhaustion. Especially when mixed with a healthy dose of sleeping like crap.

There are some irritating little aches in my legs that I am having trouble getting rid of. I have been stretching lots throughout the day but they are damned persistent. My guess is that the shoes have reached the point where they are taking their revenge on me. But, with luck, that will be solved this week.

Training Run

Distance: 6 km (3.72 miles)
Time: 30 minutes
Surface: asphalt/concrete
Weather Conditions: cool, overcast, late afternoon run, 60s
Location: Miraflores, Lima, Peru

Comments: Not a bad run at all. It was a short one but I was feeling pretty good today and ready to go run since I had to put it off till a bit later than usual. Stretched pretty well. Concentrated on the IB stretches following the soreness from Wednesday.

Had that umph of energy at the start that I made myself hold back on. In fact, I really felt I could have done this whole run a lot faster but I want to hold something in reserve for tomorrow's long run. So I concentrated on increasing my footfalls instead of increasing my stride when I was doing good.

There was a tough stretch near the 20 minute mark but not at all like Wednesday. I did get a twinge in my left IB after running and my left calf feels tight. This might all be due to the age on my shoes. More on that issue later...

Training Run

Distance: 8.5 kilometers (5.27 miles)
Time: 45 minutes
Surface: asphalt/concrete
Weather Conditions: cool, overcast, 60s, mid-afternoon run
Location: Miraflores, Lima, Peru

Comments: Not a stellar run by any means. I felt pretty good this morning but I had a pretty big lunch that knocked me out. I got up, did some work and then went on the run. I knew I wasn't really into it mentally so I really went through the stretching regimine in order to spur the routine. 

But pretty much from the start the run was a chore. Every step was an effort even though I can't say I was really lacking energy or the strength for the thing. I set 45 minutes so I stuck with it, but finishing was the best part of this one.

During the run I had a tightness in my right IB and, afterward, there was a distinct tightness in the left. The latter right where the scar tissue is from when I got hit by a car years ago. The good news is that, in neither case did I also have any problem with my knees.

Training Run

Distance: 6 km (3.72 miles)
Time: 30 minutes
Surface: asphalt/concrete
Weather Conditions: cool, overcast, 60s, midafternoon run
Location: Miraflores, Lima, Peru

Comments: Went out with the intention of putting in 45 minutes at a brisk pace but I was moving along pretty good a few minutes in so I decided to try for half an hour at that clip. I probably could have put in the full 45 minutes but it didn't make much sense to push myself that hard after last week.

So it came out that I was moving at just under my 10K race pace - 8:06 versus 7:41 per mile - but felt like I was going about three-quarters. That's progress but it's also shows I got a long way to go as well. 

No real pains today. My left calf has been kind of stiff, I first noticed it during the long run on Saturday. I stretched it really well prior and will focus on it over the next week.

Week Wrapup

Distance: 43.7 kilometers (27.16 miles)
Time: 4 hours

Comments: As far as I am concerned this was my first week of real training. I finally put in a solid week of work. There were high points and there were low points but I was able to concentrate and see it through to the end. When you add the mileage up, I ran my first marathon this week.

Overall the runs were strong but not particulary fast. My times will have to improve substantially to reach the goals I am shooting for in January. That requires a great deal of time and effort so it is best to start concentrating on establishing the foundation for it now.

On the injury front, the side of my left foot was sore after Wednesday's run and the day following. Not severe, just sore. And, on Friday I developed a tender bruise-type pain beneath the ball of my pinkie toe on the left. It was gone today.

There was the battle with fatigue at the middle of the week that seemed to be resolved by a very-inactive off day.

I have also been having a weird pain in my left side after I finish running. It is an interior thing in the vicinity of my kidneys but feels like a weird muscle twitch of some type. It hits for about two or three minutes and then disappears.

With the most intense two weeks of work just completed, it's probably best to pull back a bit this week. I will be keeping on my every-other-day pattern but with slightly less time each day - probably only 45 min runs - and an hour long run this weekend.

I have started to give some thought to my actual training schedule. To get started, last week I picked up Hal Higdon's book on marathon training aptly titled "Marathon." (His website can be found here.)

Essentially I wanted a general text to get basic answers for my questions on diet, pacing, training and so on. This was a great start. The book has a ton of good information although the author isn't shy about touting his own accomplishments.

By augmenting that with what the guru has to say and general research, I should be able to come up with a reasonable plan. At this point, I have decided is to use Higdon's 18-week program with a three week taper at the end. I will also be including at least two 10K races in there.

But, outside of that it's all up in the air.

More immediately, for the next two months I will be working to have a solid foundation to begin the "real" training. Basically, I want to be prepared for the punishment I have in store when the miles really count. So if I develop a problem or injury during this process, I want it to happen in the next two months, not after Sept. 11.