Formula for a Bad Run

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This is a picture of a blister in Riley's mouth. Last night I was
taking him outside after my ride and he grabbed some grass. I can
only assume something bit his lip. The big round egg shaped thing is
the blister on the inside of his lower lip. This was at it's max. I
gave him some horsey antinflammatories and this morning it is a lot
smaller. He doesn't seem bothered at all. I'm sure by this point,
you are wondering what on earth this has to do with a bad run. Well,
because I did not know if the bite would cause a systemic reaction I
got up and walked down to the barn at 10:30 and 1:30 and then got up
at 4am for our run. Getting up that many times doesn't lead to
quality sleep. It was supposed to be a HMGP/easy alternating miles
for 8 miles. It turned out to be a pretty easy run. Just didn't
have it in me. Oh well. I'm going to bed now until noon!

Poor Business Model

I just bought a new running shoe I really like so I decided to get another pair so I would have fresh shoes for San Antonio and Houston.  So I do the typical thing and call Rogue to see if they have my size in stock.  They don't.  Neither does Run Tex.  So I go online and order some.  Free shipping, no tax and 10% off.  And the shoes were in stock.  Got some GU's while I was at it.

I hate to take my business away from local stores but if the norm is for you not to have my size, I'm going to do what I have to to make sure I have what I need.  I have had to "special order" my shoes for the last year or so.

I have heard in the past that the problem was that the companies weren't making shoes fast enough...don't believe it...if that was true then how is it that RRS had my size?

Since I don't run from the store ever (in the North group), I don't really know what's going on there but since it's still open I assume they are getting adequate training and sales business.  In order for that to continue, they are going to have to do a way better job with the shoe situation.  That applies to you too Run Tex.

Concrete Proof

Today was the first time I have ever actually nailed my splits on a CV
workout. And the loops were not on the track either. And I didn't have
to kill myself doing it!! This tells me that I am considerably
stronger than last year. I am looking forward to the half marathon in
San Antonio.

Sent from my iPhone

Best Soul Buster Yet

OK it was a mini soul buster for those doing the 1/2 marathon in San Antonio.  But I felt like I achieved the objectives well.  Started at NW Park.  Easy warm up to Lamar Middle School Track and then 1 mile at 10K pace.  No problem.  Eight miles of long run pace - as Karen said "no butt dragging".  Ran with Josh, Brandon, Jeff, Megan.  Brandon and Jeff ran about 50 feet in front of us until Hancock and Balcones.  I felt that I needed to run a little smarter than that.  No butt dragging going on, just being smart.  Since I have only ever run Hancock from west to east, it was a bit of a surprise to see how much a long rise that is.  Once we had water at the bakery, I ran up front with Jeff and Brandon.  Kept up no problem up North Hills (or maybe they were just being kind).  We were disciplined on Far West being sure not to run too fast as I did not want to trash my quads.  Reined ourselves in along Shoal Creek and ended up back at the track.  Following our instructions, I did not stop.  Just accelerated onto the track and up to HMGP.  Ist mile no problem.  2nd mile a little tougher.  The 2 miles at 10K pace were close but not quite were they should have been.  I put out good effort and never gave up.  Passed Josh and almost lapped Brandon before he realized I was 100m behind him and stood on the gas.  All in all a great run!!  Enjoyable breakfast at Elsie's afterwards.  They do make the best pancakes!  Best part - after all the hideous soul busters I have done in 100% humidity, the weather was freaking perfect!

Catching up

Monday - slept a little extra, no run.

Tuesday - Hill repeats x 5 with 3/4 mile recovery.  My legs were dead on the hill, felt fine on the flat/downhill parts.  4 repeats of plyo sequence - I was not doing so great but got it done.

Wednesday - 4 mile recovery shuffle - might as well have walked.  Silver dog was wondering why I was so slow!  Short easy ride on Riley.

Thursday - 2 mile warm up, 4 mile tempo, 2 mile cool down.  Felt great the whole way.  Nailed the tempo pace without killing myself.  Perfect weather.  Short ride on Riley.  Core and stretching before run.

Friday - no run - longer ride on Riley.  Have soul buster tomorrow.  Weather looks to be ideal.

Beating the odds

Meesha went to the vet today. As I have said before, the vet was
shocked at how good she looked! In the past Meesha has had to be
anesthetized for her shots because she is so mean. Today she was a
star. She only gets a rabies shot now but she only growled a little
and actually ate the treats that were offered.
She is 16, has untreatable hyperthyroid and has an extremely high
heart rate. The vet thought she would not still be alive. Instead she
is holding steady on her weight and is still very active. And
according to the vet her coat is way better than average.
Right now she is sleeping off the shot!!

IBM

Low 50's, sunny, no wind.  Can't ask for better than that!  I was a little nervous.  I have never had more than a mediocre performance in a 10K but decided today I would run at a steady hard effort...that means no Garmin and no worrying about splits.  I was just going to monitor the effort and kick hard at the end.  

Team Road Runner Rogue consisted of myself, Trevor, Brandon, Jeff, Laura Kate and Amy.  We did a 2 mile warm up with Karen  and I felt better in a warm up than I ever have.  Stretched and did drills and strides.  Karen embarressed poor Scott M when she made him demo his impecable running form.  It was his fault - he's the fool that joined us for drills and strides.

Starting line - saw one of my age group competitors lined up and we chatted for a bit.  Then I found Brandon, Jeff and Trevor and we waited as a group.  Great job on the national anthem today.  Wheelchairs went off.  5 minutes later we were off.

Initially I felt some wierd numbness in my left calf but just tuned it out.  In every race the first mile is the toughest.  I just tried to find my rhythm and follow the tangents.  Much less congested than 2 years ago (turns out it was kind of a small race - less than 1500).  I was OK once we hit mile 1 and I was in a groove and running a reasonable pace.  There was a guy from mile 1.5-3.5 who kept trying to cut me off - I finally told him to go away!  I would try to accelerate and he would push the pace to get in front of me and then drift into my line, so I would slow down a bit and he would slow down too.  Once we got onto Gracie Farms, I knew this was my chance - it was uphill - I picked up my pace and dropped his ass - for good.  Never saw him again.  Then I saw this woman who would run - at a decent pace and then walk for maybe 10 steps and then start running again.  No way she was gonna beat me.  So, maintaining my rhythm I slowly but surely gained on her.  Kept her in my sights as we passed the 5 mile marker.  I knew this was where I needed to start my kick.  I picked up the pace a little and started picking off people.  Came around a turn and saw mile 6.  Karen had specifically said that no matter how good or bad the race went we had better be running fast here.  So I picked up the pace.  Now I'm neck and neck with the run/walker.  We are on the home stretch.  She pulls ahead just a little.  Karen, Geezer, Kris and other Rogues were yelling for me to close harder.  In the past I would have been screw it - she's not in my age group (she looked way younger than me) but this time I was like, hell no...and I dug down and sprinted hard to the finish.  No, it was not Usain Bolt like but it was an awesome 100m finish and yes, she was behind me.  Overall time 44:26 - about 1:30 PR. 3rd in my age group.  No complaints from me!  This is how I'm gonna run San Antonio half marathon.  Same attitude - steady effort and big kick at the end!

Now this is what I'm talking about

Slept in until 9:45 this AM.  It was sunny and cool out...perfect weather for my pre IBM race shake out.  Took Silver dog and went for a relaxed 5 mile run.  Silver dog had a great time and hell, the weather was perfect.  Let me say it again...perfect!!  Looks like more of this is on tap for tomorrow.  I have a plan for IBM but have no idea how it will go.  I have not run a 10K in 2 years.  I have a goal range and plan to start a little conservatively.  Karen sent a really inspiring race plan and I intend to follow it as her other race plans have been spot on.  I feel rested...best I've felt since before the New Mexico Marathon.  3 more weeks of hell after this and then a rest week before San Antonio and then 2 months to Houston.  I am looking forward to taking a real break from running and reconnecting with my horse riding.   

Epicurious

Yum! I have made a few recipes from the Epicurious App. This one,
Peppery Spagetti Carbonera with a Poached Egg was amazing. I lightened
it up by using turkey bacon, soy butter, a touch of olive oil and less
parm cheese than the recipe called for. Probably could use a little
green herb for presentation but it was really, really good.

New Product Invented by a Northie

Look at drycarseats.com to see this cool new item designed by one of the Northies who had an injury and time on his hands.

I'll post a picture when I get home from work. I have another idea I'll tell him about since I don't have the time or imclination to jump through the inventor hoops. So simple...why didn't we all think of this before!

Brrrrrr...break out the arm warmers

OK I am a baby.  I don't like hot, hot weather and I definitely don't like cold weather.  I would like to see some crisp, sunny fall weather.  Is that asking too much?  

It was considerably cooler this AM then it has been but there was quite a bit of moisture in the air.  For me that leads to stiff, sore knees and hips.  Ran 10 miles at 8:42 pace (for this sort of weather that is SLOW) and at times felt like I was running MGP!  Our last 5 was was supposed to be a progressive pace from MGP to 10K.  The only mile I actually hit the pace on was the last.  Yeah, that's right.  Couldn't run MGP but somehow managed to suck it up and run at 10K pace.

I wore a singlet and arm warmers.  Took them off after a few miles of the 10 mile part but was glad I had them as we shuffled back to the cars after our 5 mile pick up.

Don't feel like an ice bath right now.  Maybe this afternoon.

5:52

I was lying in bed awake wondering when the front was going to hit. At
exactly 5:52 I heard the wind pick up and within a minute or two the
rain started. Sounded like a hurricaine.

Sent from my iPhone

Hello, it's October...not July

80 degrees with 84% humidity.  Sounds familiar doesn't it.  That was the lovely temperature this morning at 5am.  Makes for great times when attempting to run HMGP.  Not!  Ran with Karen for the first 20 min of easy pace and the 20 min of MGP...both went fine.  She was afraid we would get into a race if we ran HMGP 20 min together so I went first.  Iwas slow but OK for the first 15min, then I just could not convince myself to keep slogging away at 5K effort and not even hitting HMGP.  So I slowed down, way down.  Finished up the last 20 minutes with Karen on easy run pace.

Strangly, when we got back to NW Park, everyone else was gone...WTF, we could not figure out how they had finished before us!

Fatigue

I ran an easy paced 4 miles today and although the first mile or so was at a death march, I actually was able to get going and felt OK.  I am dead tired...I think more tired than I was yesterday.  Usually I sleep 4 hours or so on Wednesdays since I start sleeping at night on Wednesday nights but today I slept from 9:30 until 4:15.  Trust me, after a warm bath tonight I will have no trouble sleeping tonight and hopefully will be able to drag myself out of bed at 4am!

Karen is working us very hard...I feel sorry for the people she talked into running the half marathon this Sunday.  I'm doing IBM and at least it's after a down week.  I hope all of this pays off.  I feel strong but as everyone knows you are what you are come race day and if the marathon gods are against you ain't nothing you can do.

Tired Legs Part 2

Had a day off on Monday and had intended to do some core and roll my legs. Unfortunately I slept to late and had no time.

Tuesday - 1/2 mile wu, 30 min core, 1 mile hills, 1 mile HMGP (track) x3, 1/2 mile cool down.
Core was uneventful. As we started the first 1 mile hill loop, I knew my easy pace was way too slow but my legs were dead. Did what I could. Slow on the first lap of the mile of HMGP and Karen told me not to sweat the time that I could make it up on the last lap. OK. HMGP is supposed to be 7:15...1st lap 7:04 (oops!!). I pushed a little harder on the second hill loop but my legs were pretty uncooperative. At this point though, I knew I would not have a problem making the HMGP pace. On the second repeat of that I felt myself sliding into the same routine of slogging along on the first 2 laps and was thinking I did not need to do the hard 400m push to make my time again. So I picked up the pace at the 800m mark and resisted pushing really hard for the final 200m - time 7:21. Megan pushed me on the 3rd hill loop and I ran a much more honest pace (didn't time the hill loops, went by effort) and then on the 3rd track repeat Megan was on my heels for the first lap - her goal time is slower than mine so I knew I had to pick it up. My watch malfunctioned (ie I pressed the wrong button!) so Megan watched me cross the finish and said it looked like sub 7:20...I'll take 7:15. That took a 1200m effort this time. I need to practice having a consistant pace on the track. Overall I am really pleased with my effort. I learned a few things...if my legs are still turning over easily, I have plenty of gas left. I never felt like I was struggling on the track even if the slower, easy miles felt tough.

Tomorrow after my easy recovery run I will do another ice bath to try and recover for Thursday's 80 minutes of hell!

Tired legs

Saturday - 2 miles easy, 5 miles MGP, 2 miles easy 5 miles HMGP. My legs were suitably trashed at the end. MGP was not a problem...HMGP was. However, I did post an impressive close over the last half mile of of the HMGP even as my legs were screaming NOOOOO! That, for me is huge. Now I am going to try and build that on that. Did an ice bath and felt OK.

Sunday - 5 miles easy...weather warm and very humid. did a even colder ice bath afterwards and right now, as I type, my legs are aching. I took Ibuprofin 800mg with no effect. Tomorrow I will do TP and stretch and anything else I can to rejuvinate my legs by Tuesday.

Looks like there were some very impressive results at the Portland Marathon. Congrats to everyone who ran!

Small Job

While having my hamstring checked today, Dr Z and I were talking about my lovely job. He has a lead on a potentially way more fun job.  It would only be once a week but it would be some extra cash doing something I enjoy.  If it happens great, if not it's OK.

Revisitng July

0515.  77 degrees 85% humidity.  Tempo run.  I felt like I was running at 10K pace and wasn't getting very close to HMGP.  Oh well, today the effort counted - even Karen agreed.  Looks like slightly cooler and rainy this weekend so perhaps I'll get closer to HMGP on our pace run.

Had a massage and as always the most painful part was my toes!