Bottom Fell Out

Funny how things are going right now in my training. For instance today I was going along really well, feeling strong, running sub tens on the hills when BAM! Right around 8.5 miles the bottom fell out! Just like a bag of groceries giving out! Ugh! I was done! Problem was I was still 2.5 miles from home! Lately this has been the story, it's like my gas tank is half full, I have fuel to start out but I run out? I think this is indicative of lack of recovery. Today I enjoyed the sauna like weather and made it home even though I was toast! I am still going to downshift this week!
Totals-11.14 miles/ 2:09:17/ 11:36. The hill at 8.5 did me in today!
Notes:
I used to keep a hand written running journal but in October of 2008 I started this blog. I have archives of Journals from all the way back to 1985. Most of my entries are just totals and training plans but every so often I'll write down some thoughts or observations.
I was awakened at 2am this morning and drawn to seek God for several hours. I still got up at 5:25am so perhaps lack of rest caused the bottom to fall out, but I wouldn't trade that time for anything!
Today before the bottom fell out I actually was in the zone! Running was easy and effortless! I was able to disassociate and totally internalize my sermon for Sunday!!
I really need to race! I think I'm chicken! Peace!!

Downshifting

Do you remember the Ford Pinto?I had one of those for a brief time in High School, before I totaled it! I loved shifting that thing! I could squeal the tires in all four gears, plus I learned how to use the transmission to slow the vehicle by downshifting. It was a great car, to bad I took my eyes of the road for one stinkin' second and kaboom!! That's another story! I did live!
I am going to down shift this week, slow down but raise the rpm's. What I mean is I will lessen the miles but raise the pace speed. Today I headed to the track since school is out. I wanted some MP miles so I did a two mile warm-up and then five MP miles with a brief cool down. The temps are back to Summertime levels (YES!!). So the heat did take a little toll.
Totals- 7.25 miles/ 1:08:15/ 9:24's. Five solid MP miles with an 8:46 as the best and the last dropped to a 9:23. I will try to hit the track again Saturday, but I have two weddings that day! The first one is at 3pm, the second at 7pm. Life is a blast!! Hope all went well with you this weekend and to those that raced looking forward to reports! Peace!

Flat Track-yes!!

Went to the local track. A beautiful day with overcast skies, cool temps, and rain showers off and on. I had no real plan so during my warm-up I assessed how I felt and what I could do...knowing I needed some MP training I decided on my "400MP push". This is a track workout I invented last Spring. It is a fast continuous run with alternating 400's. Every other 400 is a recovery lap at MP, and the alternate 400 is a push or faster than MP. It is a challenging workout. You have to be mindful of pace, but it trains your mind that MP is a recovery pace! I did 12 laps today before my body said enough. I did real well because each push lap was faster that MP, only prob was I died after 12 laps when I had 16 in my mind. So I finished with a lengthy cool down segment. I noticed how strong I feel on the flats! The hills have not only strengthened my legs, back, but my heart and lungs, too. I am encouraged!
I am considering a cutback week next week. Nothing definite but I might trim some miles and try to rest. actually slept 10 hours last night! In bed by 9pm and up at 7am!
Totals-6.35 miles/ 1:00:09/ 9:28's. 50.09 miles for the week. A PR! Two weeks in a row over 50! Pretty sure that will stand up for a while! Hope you have a great weekend! I get to spend the evening with Jared, my firstborn son and his wonderful wife Krystal, who I think is the most wonderful young lady!!!! Peace!

Mediocre

Today a gentle rain fell as I was running. It was very welcome. I actually ran for two miles today without being passed by a vehicle! A very peaceful and nice run. Yet it was what I would call a mediocre run. I could barely get to base pace, and I felt like I was struggling, like trying to put a bit in a reluctant horses mouth, a struggle. I am having significant ups and downs this week in regards to my training so I'll expect a better day tomorrow. One thing I know for sure...I will hit the flats tomorrow! I will at least drive to the track if nothing else. There is a 5K race in a nearby town I could use as a tempo run so we will see.
Totals-8.41 miles/ 1:31:16/ 10:51's.

Turnabout-

Regarding yesterdays post....it is Ozark folklore about the Woolly Worms coat. If it's real bushy prepare for a cold Winter, if it's light and thin it is supposed to be a mild Winter. I haven't really tracked it but I'm leaning on the mild Winter side. I was unable to identify the spiders...they are big and fast! I just hope they don't jump on me when I'm running, but they are thick out here!

Today's run was a 180 from how I've been feeling lately. I just started out feeling good and it carried on throughout today's run. I did cut down desired distance, trying to rest...a little.

Totals-6.45 miles/ 1:01:11/ 9:28's. This is on hills!!! I actually knocked off an 8:22 mile and it felt soooo good! I wanted more!

Had to drive up to the big city today to restock my gu supply. One of the employees is training for the same marathon I am, they are wanting to run a 3:12! Today I'm back up a little mentally and the heel is even feeling a little better. Well, got to go mow the yard!!! Hope all is well in your neck of the woods! Look out for the spiders! Peace!

Reality Check

The first task of a leader is: To identify the current reality. My current reality is there seems to be an over tiredness. The right heel discomfort is beginning to extend into the arch and forefoot areas. What do I do? I will continue to train but I will not increase miles beyond 50 this week. My ultimate goal is to make it to the start line with a chance to break four hours in the marathon. So a nice and easy recovery run today of 3.11 miles. Felt pretty good...the body as a whole is remarkably well considering the long run yesterday.
I've seen something in the last couple of days on the roads. Woolly Worms with light coats, means a mild Winter, and these rather large spiders on the roads. They jump! Very cool!
Hope things are well with you. Peace!

" I like to!"

So the proverbial question was asked...again; " Why are you running?" This time is was a little boy walking along the road with his Grandpa. He's probably 4-5 yrs old. I was polite and kind as I passed them, I heard the Grandpa say "why don't you ask him", then I heard "Why are you running?" I answered (considering this was a child) "because I like to" his Grandpa turned to him and said, "you like to run, don't you?" the child said "yep!"
As I reflected on my response I examined the word like. I was reminded of that wonderful movie "Chariots of Fire" and the great story of two runners. One, The missionary Eric Liddell, he said something in that film that I connected with when I saw it in 1981. "God made me fast and when I run I feel His pleasure." I love that!!!
Being a runner requires discipline and perseverance, too. This develops character! I like to run!
Today was the long run. Remember this is hill country. I named a hill today.."Cry baby hill". Every time I run it I whine! I wonder, if I survive this training cycle, what will happen when I race on the flats? Could be surprising! I didn't toast out until around 15 miles. Even then I was able to keep a survival shuffle going. Kinda encouraged?!
Totals-18.74 miles/ 3:37:06/ 11:35's.