We are a peculiar people!

No doubt many non-runners must think we runners are nuts! Today I went to the track to knock off some mile repeats. There was a football camp finishing up and many parents waiting for their children. I could see that the boys were getting packets and gear. I did an easy 1.5 mile warm-up, stretched a little, you know the heel is an issue, and I started the work-out;
3 X 1 mile @ 10K pace, 2min recovery jogging. Personally I don't care that people watch me, I'm sure it's a funny sight! One fella I noticed had a perplexed look on his face...like he was thinking "why are you doing that?" Maybe he just had gas, or some bad pizza earlier? Or he had a point as spittle ran down my chin..yuk! I'm sure you've been there!
Here are the splits-8:06, 7:50, 7:49. I pretended I was racing on the last lap of the last mile, pushing to the finish! I enjoyed it!!! So tomorrow will be a recovery run of 5-6 miles, I hope.
Thanks for your comments on the last post. The long run is definitely crucial for a successful marathon effort! Totals-5.54 miles/ 49.55/ 9:00's. Peace!!

Slow and steady

What's up with July?!! We have had over 7 inches of rain in the last two weeks, and the temps have been in the upper 70's and low 80's! It's been fantastic!! Today, another half inch of rain, and 73 degrees! I expect the dog days will show up eventually!

Today was a recovery run, keeping the pace no slower than 11:20's or faster than 10:15's. I was really stiff and sore from the repeats yesterday. Recovery runs are good! The body gets a chance to loosen up and work out the soreness. After two miles I felt good and had to restrain the desire to pick up the pace. I kept thinking slow and steady.

I've also decided to go back to the track tomorrow. In this building phase I think reducing hills is probably okay. I will still keep at least one hill run per week, but the stress on the heel must be alleviated.

As I was running I asked myself the question what is most important in marathon training? I came up with lots of answers! It is probably impossible to pick one element. Everything fits together, like putting a jigsaw puzzle together, diet, rest, training, etc. But I do know about one very important principle that holds true. You'll hear me talking about it constantly, it's the SAID principle. Specific adaption to imposed demands. So one thing that is imperative is finding that marathon pace and training at it! Through this next phase I will be preparing myself to find this pace and begin to train my body to know it and hold it. What elements have you found essential for your marathons?

Tots-4.05/ 44:25/ 10:58's- Peace!

Back Track-

Going backwards with the heel. Yesterday I spent around three hours hauling rocks and working on the property. I guess the boots I was wearing aggravated the heel because it was stiff and sore last night. You can't work outside w/o boots out here! We are in Copperhead country!
Anyway, I doctored it with icing and rest and Aleve. Felt okay this morning but hills were not in the cards so I packed it off to the track. As usual a busy place. I finally got to meet one of the regulars I've noticed. Her name is Brenda. She asked me if I was a marathoner! I thought that was cool! I guess I look like one?!
My goal was to warm-up then test the waters...if the heel felt good then 6X400's if it wasn't ready I would just go easy.
It felt good after the 1.5 mile warm-up! So I launched into the workout:
6X400 @ 3K pace with a three min active recovery ( I jogged).
On the first one I noticed how my quads were very heavy. I really began doubting I could complete the prescribed workout. But I did...here are the splits-1:42, 1:49, 1:46, 1:47, 1:52, 1:50.
Not too bad considering the long run and the heel. Totals: 5.11/ 47:09/ 9:13's.
So ice, Aleve, and an easy recovery run tomorrow ought to get me ready for Fridays effort.
I think dealing with problems like this heel are just par for the course. They say making it to the start line of a marathon is a great accomplishment in itself. I have the tendency to push things and I must remember I am not a young man anymore!! That's hard! Peace!

Loop run-#3

Today I had to run early so I had everything set out and ready by last night. I had in mind the loop which is 18+ miles of hills, trails, and chip'n'seal. With around 50 oz's of fluids, cliff blocks, accel-gel, phone, I got out the door by 6:45. That's early for this bird!
It was truly a beautiful morning with heavy air, clear skies, and a lite breeze. My secret plan was to try to average 12 min miles the whole way by doing 4/1's. I also set out with a fueling strategy adopted from Aron, and Spirit Flower, not to mention the many other great Bloggers out there. I definitely noticed the benefits of the cliff blocks, and salt tablet!
I also had an accelerade mixture in one of my water bottles that I hit on the last leg.
After 8 miles I was a little under the goal so I picked up the pace. I felt real good. As I hit the difficult trail section at mile 13 I was pleasantly surprised how I was handling the trail and how the pace was staying strong.
When I arrived to 2K hill I had to walk! I could actually go faster by walking! I'm telling you 2K hill is a bear!! When I hit the top of the hill I thought I was behind goal. What did I do? I goosed it!! I notched my fasted mile in the home stretch a 9:55.
The heel felt fine the whole way. It didn't start bothering me until I iced it??
So training continues! I am believing I will break four hours in the marathon!
19.16 miles / 3:48.02 / 11:53 avg / total ascent 4052-This is a new PR by over 14 minutes! Plus I added on! I saw two Copperheads on the roads today!! Yikes!
Peace!

Rain Run

Sometimes running in the rain is a pleasure and sometimes a pain. Today it was a pleasure! I needed a medium endurance run to finish my week and I opted for a 10 miler on "W" North. This is still a rolling hill section and I love it because of the narrow, quiet country roads.
I felt pretty good as well as the heel did, too. I was trying to take it as easy as possible but still needing base pace numbers.I decided to push it in at the turn around and finished strong, a 9:06 last mile. I felt really good. The heel is still stiff so I must be very careful.
As I was running I was thinking; thinking is an oft overlooked art. Truth: Runners are often some of the best thinkers! We are Big picture thinkers, we see the goal! We are reflective thinkers, we base training on experience, past success and failure. We are strategic thinkers, we have a plan and devise a scheme to carry it out to completion. We are creative thinkers, we are always looking for new routes, better training plans, we create our own play!You will excel in your endeavors, I promise, if you become a good thinker! It takes practice!
Totals for today-10.8 miles/ 1:49.33/10:08 avg-total ascent 1555.
BTW-Jared's CT scan came back with no abnormalities!! That's good but he's still not well. Peace!

Fridays Foto-

Look who came in our backyard this morning! He likes the corn we put out for them, there's a Mama and two fawns out back, too.

Ozark Excursion

Hwy "W" South

Red Bridge Road, off of HWY "W"

Cool little side road off of "W"

Gazebo on the square! Our Band plays here tonight. It's Farmer's market night and we hope to get some tomatoes and corn!

It's a nice square

Our cute little waitress. Her name is Kristina. She doesn't understand marathoning but we hit it off pretty good. This was a place where they had multiple antique booths. Below is an example of one:

Got a good workout in this morning. A 2x1 mile at 10k pace on the roads. 7:59, 7:51 respectively. Totaled 5.2 miles in 49:01-avg 9:26. Tomorrow is Sandy's BD. I will not run! She will be Queen for a day!!

Hope all is well with you! Peace.