Sweat Box

Hot and rainy....it just can't get any better!! Today was like running in a sauna, I loved it!! 37 minutes of running bliss today! Here's where I am this week, I have four runs with a total of 155 minutes. I have to take off tomorrow! My schedule calls for five running days per week and I must adhere to it or face possible injury (achillies). I hope the rain will pass so I can golf! Otherwise I will read, write, and pray.
I ran hills, I ran a long run, and Saturday I will go to the track. Probably looking at 400's again. The heel, tendon, feels pretty good. There has been no pain or burning during runs but I still do experience stiffness and some soreness afterwards. Must be patient...must be patient!!
I am encouraged, though. The body is healing....on another note today is day three of no sugar!! I have cut out my beloved Cokes....Hersey's chocolate, and yes Linds M&Ms. I am on a mission to lose at least 15 pounds!! People will tell me I don't have it to lose but I do!!
Tomorrow cross training with golf!! Peace!!

Depletion Run

An interesting run today. I know I belly ache about the weather all the time, but it's getting to me! Overcast, windy and cool today. I want warmth!!!
I decided on an out and back long run without any fluid or food intake during the course. I ran real good until about 14 miles then my body toasted. I pushed on in at a very lethargic pace, actually survival pace, if you know what I mean, and now I'm taking fluids and carbs in mass quantities.
18.0 miles in 3:06.16. I look forward to an entire day of rest tomorrow. I'm planning on racing this coming Saturday. The Marathon is getting closer and I'm starting to wonder about breaking four hours? Do I have enough long runs? Enough miles? Enough marathon pace runs? Every indicator says I ought to be able to bust four hours? We will see....peace!

Back

Today, despite the wicked North wind and cold...brrrrr! I ran. I think I'm fighting some type of mid training funk? The body is in a state of persistent soreness. The will is about to buckle because the weather is unceasing in its chill. The air of doubt is haunting me as I run..." you can't break four hours if you feel like this, why try?"...
But I realize that a step back is not a loss but often a time to recover and get a better picture of the current reality. I have improved. I am stronger and faster than a year ago. I can break four!
7.5 miles today in 1:12.57 or 9:44's. I held back because I'm going to the track manana.
It is necessary to do repeats. I have fun at the track! I used to have a good runnin' buddy that would go with me. Man he is fast! He BQ'd when it wasn't cool. I sure miss him. He was a great running mentor to me. He kinda' checked out after his son was killed in a car accident. I tried to stay in contact but the grief took its toll on the family. They moved in order to start anew. I wonder if he's still running?
Peace to all and hope it's warming up in your neck of the woods

Gassed..whew!

Just a flat out nasty day. The winter winds are back and oh do they have an eroding effect on the mentality. I am totally gassed. When I started the run I figured I looked like Walter Brennan.My body was stiff and uncooperative?
Anyway, I hung tough and finally got loose. I made it 6.4 miles in a dreadfully slow pace but it doesn't matter I had some good time to think.
The talk went well last night. After I was finished we had question time, they will text their questions to the leader via telephone and the leader in turn asks me the question. I really enjoyed this and it is a way to give freedom to ask tough questions. Let me tell you it takes guts to do this!
Hope you race well. And best of luck to Love2Run. He's running back to back marathons this weekend!

Whoa Nellie!

If asked why I run? It's simple: Quality of life! Clearer thinking, better appetite, better sleeping, better relations...more energy...etc, etc...I feel for the sedentary.

Today the weather was fantastic! South breezes and 60's, with partly sunny skies. What a delight! This is supposed to be a rest week for me but today I just felt good so I went with it...I had to keep pulling in the reins so I wouldn't negate the rest week but wow! This is the best run I've had in a while. I put in 6.4 in 56:16.28-8:47's. The last mile being in 8:08. What gives? I have to classify this as a fast continuous run. So there's my answer to speed work during a rest week. Just go with how you feel, pulling in the reins a little.

I had an interesting experience on the run. During the last mile, where I was bustin' it, I observed quite a large group of people in the middle of the road about 2-3 tenths up the way.

As I neared I realized it was middle schoolers just dropped off by the bus. The boys were in a large group of about seven, and you know boys, loud, fun loving, and raging with hormones! They were obviously enthralled with a girl who was 50 yards ahead and hurrying home.

As I passed them I acknowledged them by saying "Hi, boys," the ringleader yelled back at me "you wanna play football with us?" I replied, "I'm too old, you guys would hurt me," they all laughed and returned their attention forward.

Great day on the roads, hope yours was as well. Peace

SLOW AS MOLASSES

There's an old saying in the Ozarks "slow as molasses in Winter." That's how I ran today! I decided to run easy conversation pace for my long run today. I ran 15.6 miles and averaged 11:06 per mile. The wind was horrendous from the west-30mph gusts-
So I will try this workout in my training program-I'll call it "The molasses run". According to the experts it is very beneficial for marathon training. It figures about 2 minutes per mile slower than marathon pace. I actually felt real strong at about 10 and felt like pushing, but I held back.
Here's how my training plan is developing:

Triple Whammy runs- Hills, push pace, and distance in one run-8.5-10.4 miles
Molasses runs- increase every other week by two-up to 22-24miles-
Track days-various efforts designed to improve overall speed and stamina-Yassos-1200's, etc,
The MP 400 push is my test of improved fitness.
Recovery days-4-6 miles easy pace-at or near MP
I will take Tuesdays and Sundays off completely.

Basically it was a nasty day on the roads! At several points I wanted to quit because of the winds but I'm big on persevering. That's one thing I like about runners, especially the ones who blog, they are dedicated and tough, they are determined and focused, they inspire me!
Hope you finished yours today! peace