A high school pal, Tony K. posted a pick on Facebook of his "easy" running day back on Feb 16. Ever since than, I've been looking for a good opportunity to run some speed work on the dreadmill just to see if I could crush it. (His picture shows a display of 8.01 miles in 58:27 or a pace of 7:18 a mile.)
Yeah - call me competitive.... I know, totally one sided here as I'm sure Tony could care less what I'm running.
Funny how these one sided rivalries seem to exist in running. I have many one sided rivalries that keep me motivated. I have also heard many stories from some of my running buddies about other runners who they wish to beat in runs that just seem to edge them out in races. However that runner who they are trying to beat has no idea that someone is trying to beat them.
Another example from me is Helen - you can visit her blog - Live Life. Be Passionate.- on the links to the side. She crushed me at Afton last year (20 min) and blew me away (1 hr) at Lean Horse. She has no idea who I am, yet I'm going for her. In fact, she recently posted her goals for the 2010 Afton Trail run is a sub 4:30. I told my running coach, I'm going for a sub 4:29.
Funny, really when it comes down to it, for me, it is a matter of testing my limits and seeing how much I can push myself. Other runners provide me with a "measuring stick" of sorts. For example, with Helen, it is a matter of where I compare to her after each race. Do I seem to be falling behind? Or improving?
So Tony, pick it up. Post your picture. I'll be gunning for it.
Monday - easy 40 minutes - 5.15 miles
Tuesday - 10X3 min @ 6:44 pace, with 2 min easy - 7.5 miles (with warm-up and cool down)
Wednesday - 25 min E,30 min R,30 min T,5 min E - E =8:15, R=7:13, T=6:44 - total 12 miles (yeah Tony - I ran 25 minutes prior to the picture above AND I continued to do the 6:44 pace for the additional 4 minutes)
Thursday - a planned (and needed) day off.
Upcoming - Friday - 3 hrs with the last 60 minutes at R pace.
YTD - 338.15 miles
My body had other thoughts though. Even with RICE, my ankle was only about 50% on Friday Afternoon. I decided to bag the race, call it quites before it even started.
Although the right decision, this was one I did not like to make, especially this race! PsychoWyco will always be a special race for me. About three years ago, John asked me if I wanted to do a trail race, something a little different than the road marathons that I had become so familiar.
Why not? Getting out on a trail seemed like a good challenge. I wasn't going to have to worry about speed so much - just finish. It was a novelty that I had wanted to try, and running a trail race in February wouldn't mess up my spring and fall marathon plan.
Well, fast forward a few years later and if I had to choose between a marathon and trail run, trail runs win hands down.
For me, it is about running on those 4 foot wide bridle trials, those single track mountain bike trails, the challenge of the different terrain, all those ups and downs, and basically; the beauty of the run.
Here is what I missed:
miles of running smiles!Reminding yourself that "it's all just training for Ice Age" (John and I started saying this about two years ago - since we actually signed up for the Ice Age this year, we'll have to come up with a new race to train for...."
Missed out on running with this Living Running Legend:
FYI - I emailed Kurt to let him know I could not run due to the bum wheel and it being the size of a grapefruit on Friday - Kurt's response was "That sucks. I’ve been trying to get mine to swell up like that all week."
Oh yeah, and I what did I miss the most - getting this muddy!!
Friday - 2/12 - attempted to swim, but ankle was causing too much pain and had to to quite after 400 meters.
Saturday 2/13 - my ankle was still swollen, so I did the elliptical and some spinning. The ankle was pain free as long as I only moved it up and down and not side to side.
Sunday - 2/14 - the swelling went way down, I hopped on the treadmill for 7.5 miles and all was good. No ankle pain.
Monday 2/15 - 10 miles, easy treadmill.
Tuesday 2/16 - 7.5 miles, hills
Ankle is about at 90%-95% with little swelling. Definitely not a 100%, but making progress to full recovery.
YTD miles: 268 miles
Grilled sliced chicken breast apple sandwich with a side salad. I had about 3 oz of sliced chicken breast, two pieces of whole wheat bread, 1/2 apple - sliced, and about a tablespoon of natural organic apple butter. The side salad was 3 cups organic spring leaf mix with almonds and a clementine orange with 2 tablespoons of Newman's Own Sesame Ginger Salad . This was filling and satisfying....
In prep for the race, I've contacted my coach and nutritionist, and have a solid plan for both the run and fuel intake needs. My running plan consists of running the inclines, flats, and downhills - walk the steep uphills. My running coach recommends I push it a bit on the second loop and try to run it all. I told him, this is tough race, but I'll plan to give it a shot. My nutrition plan consists of 16-32 oz of water along with 40-60 grams of carbs per hour.
The planned week of running was Sunday - off, Monday - easy 5, Tuesday - speed work (8 X 2 min on, 1 min rest with warm-up and cool down, Wednesday - easy 5, Thursday - off, Friday 20 min with strides, Saturday - 20 mile race.
Everything was going to plan until yesterday's (Wednesday's) easy run. I went outside and although icy, the ice had nothing to do with it, I hit some uneven pavement and took a spill. Second fall within a week. All seemed well so I got up, walked off the pain, and carried on my 5 mile easy Wednesday run. Although falling down is not something that occurs regularly, it does occasionally happen, so I really didn't think twice about it.
Here is what my view was from my work computer earlier today....
Yes, an ice pack taped to elevated ankle. This ankle is sore. My "ankle bone" is about the size of a small grapefruit or large orange. I've contacted my PT to get some quick solutions to stop the swelling and he recommends RICE. (Rest, Ice, Compression, Elevation). Yikes, in the almost 8 years of running, I've never had this amount of swelling for a sprained ankle.
Hopefully, the swelling will go down, and I'll be able to take some ibuprofen to minimize the swelling/pain on the run this Saturday!!
2/7 - off
2/8 - 5.15 miles
2/9 - 5 miles with warm-up/cool-down and 8X2 with 1 min rest at 6:40 pace)
2/10 - easy 5 miles
2/11 - planned and now ankle sprain day off.....
YTD - 243 miles...
Here you go!
With the two workouts today, nutrition was a top of mind. Planning out meals through today was important as I now see I need to plan my proper fuel for my body throughout the day. I give myself a good rating for the day - it would have been better if those work meetings didn't get in the way!
I started out the day with a bowl of oatmeal and a two egg white omelet with bell peppers . I was busy in meetings today, so a quick mini bagel with natural PB was my mid morning snack. I hit my morning run around 11 am and grabbed a clif bar for recovery. I had a smart ones cheese and chicken enchilada along with spinach and fat free dressing and yogurt for lunch. My afternoon snack was an apple with PB. I then hit my afternoon 30 min run around 5 pm, and ate a hamburger and salad for supper. With all the running, I wanted to make sure I was getting enough protein. So for my after supper snack, I made a chocolate shake with this and ice cubs. This chocolate shake always hit the spot for me.
2/1 - 6.55 miles
2/2 - 6 miles speed work and 4 miles easy (split) - 10 miles total
YTD - 191.10
I must say, the list gives me direction and clarity. If something is on a list, I attack it. I like the sense of crossing things off my list. This is why I like planned running. It is my list of daily dose of running to get me to my longer goals. What do I have to do today to get to my running goal?
Don't get this confused that running becomes a daily task for me, it isn't, it is a great escape - a self induced running high like no other. However, knowing I got in a run for the day allows me to cross at least one item on my DTL (Daily Task List).
January was a great month for me. After coming back from injury, I was able to cross off runs on my calender basically exactly as planned. Here is my printed customized plan (Thanks to Zach at summitrunnercoach.com) and my handwritten notes.
1/27 - 10 miles (inside)
1/28 - 5.05 miles
1/29 - 5 miles
1/30 - 16 miles
1/31 - 6.65 miles
YTD - 174.55