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.

Long Run

Distance: 15 kilometers (9.31 miles)
Time: 1 hour 30 minutes
Surface: asphalt/concrete/sand/dirt
Weather Conditions: cool, overcast, 60s, mid-morning run
Location: Miraflores/Barranco/Chorillos, Lima, Peru

Comments: The long run of the week. After my achyness yesterday I waited till this morning to decide if this was a go or not. But I got up feeling good and without any of the little pains that have been hanging around during the week. So I laced up the ASICS and hit the road.

Knowing I am probably pushing my endurance at this point, I stretched out really well before taking off. I went down the hill to the beach and headed south. Instead of heading back up the cliffside in Barranco I kept going - all the way through Chorillos and around the Virgin del Marro. On the back side of the hill, and just shy of 45 minutes, I turned it around.

Most of the run was asphalt but I did a little on the dirt and a little on the beach. More to mix it up but not enough to freak my knees out. I also used a gel and drank during the run for the first time. The former tastes like crap and the latter was annoying to carry. But both seemed to work.

This was a really great run. I felt in control the whole way. I held a good pace but got slain by the huge hills at the tip of Chorillos. Not to mention I finished the run on the hill back up to Miraflores. At the top I pounded an Inca Kola for the sugar.

Training Run

Distance: 5.5 km (3.4 miles)
Time: 30 minutes
Surface: asphalt/concrete
Weather Conditions: cool, overcast, 50s, mid-afternoon run
Location: Miraflores, Lima, Peru

Comments: I wasn't really in the groove today. I did only half the time of the runs I have been doing for my recent workouts at the suggestion of the guru and, lordy, I was thankful for that.

I stretched and got out on the road but never really felt into it. I wasn't running particularly hard or fast yet it was clear the half-hour was about as much as I could hope for and pushing it probably wasn't a good idea. Which isn't to say it was a necessarily "bad" run, because it wasn't. I just could feel I wasn't at my peak.

Thing is... I am plumb tired. I have been running every other day for a week-and-a-half at some of the longest distances I have regularly taken on since start of this endeavor. I have been sleeping very hard and, this morning, I just lay there for about half an hour working up the strength to get up.

The plan is for an hour-and-a-half long run tomorrow but if I wake up feeling out of it, I won't have any qualms calling it off.

Training Run

Distance: 12 km (7.45 miles)
Time: one hour
Surface: asphalt/concrete/dirt
Weather Conditions: overcast/sunny, cool, 60s, early afternoon run
Location: Miraflores and Barranco, Lima, Peru

Comments: Super great run today... except for the last ten minutes.

During my last run I felt I was wanting for energy so today I downed a powerbar before heading off to the gym. It seemed to do the trick, I had plenty of energy for almost the whole run but, at about the 50 min mark, it was gone. 

Looks like the lengths of my runs have reached the point I am going to have to start getting calories during the enterprise.

I took the beach route yet again including "the hill." Which I now refer to as La Bruja for obvious reasons. This is a shot of one section, the last soul-killing steep section. Don't be fooled by the begnin appearance, it is a hateful and nasty stretch of cobblestone.

But, as I said, I felt pretty good the whole way. I had a good pace and a good form. I really felt in control of the run. As usual, it started a bit slow but I've been immediately doing the downhill portion of the run for this part and it keeps me busy enough I don't let it get in my head. By the time I hit the beach I was running well. I kept that up pretty much the whole way till the problems at the end.

There were some equipment problems. Over the weekend I finally used the 20 percent discount at the Reebok store I got for running in their race. This was my first chance to use the stuff. The runner's fanny pack is worlds better than the regular fanny pack I had before but it doesn't stay in place. Needs tinkering. Also used new lightweight breathable shorts and shirt. Makes a bigger difference than I imagined.

Training Run

Distance: 11.2 km (7 miles)
Time: one hour
Surface: asphalt/concrete/dirt
Weather Conditions: overcast, chilly, 50s, mid-afternoon run
Location: Miraflores and Barranco, Lima, Peru

Comments: Went out and did the beach/hill run again today. Got a heck of a lot further in the hour than on Saturday but that is probably because I know the route now. It's easier when you know where to save up your energy and where to spend it.

The start of the run was unpleasant. I really doubted if I was going to be able to finish. Yet, somewhere around the 35 minute mark it was automatic. I found myself at a good pace churning it out. And I felt strong enough to go another half hour but I didn't think that would be too wise.

The knee was a little sore yesterday afternoon and this morning. Nothing specific, just not happy. Stretched out real well and didn't have any problems with it during the run at all.

Week Wrapup

Total Distance: 27.5 km (17 miles)
Total Time: 2 hr 45 min

Comments: First week back after the post-race layoff. More than a few mornings I spent quite some time awake but not willing to move and further aggrivate the aches my body was suffering through.

After three damn good runs, I feel a lot better about my progress. I have a lot more strength than before and my recovery time is a hell of a lot shorter. The best news is that my knee hasn't been much of a problem at all. Which isn't to say I feel confident that problem is solved - but I do feel rather optimistic for my ability to accomplish my goal.

But there are still serious concerns to be dealt with. While I clearly have the endurance for the distance I don't seem to have much speed right now. My pace is steady but not spectacular by any means. It's clear there is going to have to be some speed work involved as the training goes further along.

I also intend to start doing gym work again on the non-running days. I considered it this week but I felt my body was busy enough trying to get back in the running groove. I will be focusing on upper body but with some quad work in order to build the strength there I need to keep the knee issues at bay.

The schedule this week is to follow the guru's plan. Although he suggests 5 mile runs each day, I have felt good with the hour long jaunts so far. So I will keep at that level for three runs and shoot for an hour and a half or so on the weekend long run.

That said, I will feel completely fine pulling the plug on any days run if there are any disturbing developments in the danger areas like the knee. And I'll make an assessment of how I feel Saturday before heading out for the long run as well.

In addition, my aim is to start the upper body gym work back up as well on the "off" days. I would have liked to do this last week but I felt it was better to abstain from any real exertion on my off days to get a sense of where my body was at.