2.5 miles into run I have to quit. shin is killing me but I cannot risk injury. Have to see what tomorrow brings.
3 October Races = Plantar Fasciitis
2 weeks ago
ARRRRRRGGGGHHHH
/
Tonite was my Tuesday run a day early as I can't make it tomorrow.
Scheduled run was tough -
1600m warmup
1600m @ 8.11
400m recovery
3200m @ 16.42
800m recovery
800m @ 3.57
400m recovery
800m @ 3.57
1600m cool down
That's a tough workout.
Of course, I did my warm up too fast. AGAIN!!! 8.50 warm up.
1600m in 8.01 close to the 8.11 but my last quarter was 1.54. Pretty fast quarter.
Started the 3200m and got about 300m in and shin and calf started killing me. SO I lumbered for another quarter but no better. Since i cannot risk injury (especially at my advanced age) I gave it up.
I'll push the pace at the TNT training on Wednesday.
the beginning of the end
Thursday Tempo run
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A nice tempo run this evening around 7:15 or so.
No the tempo wasn't a 7:15 pace.
Wouldn't that be awesome?
The time was 7:15 pm when I started.
Got going late since I had to work on a gate between the pastures again. Not sure how the horse will handle being separated from the goat. Last I saw, he was pacing up and down the pasture looking for his buddy. Apparently the goat has been butting the horse in the legs. Not sure if this is aggression or "come play,chase me".
Anyway, an hour of cross training on that tonight then off for my hilly tempo run. I get about 200 feet of ascent and descent over the 6 mile run. Most of it falls in about 1.5 miles that I get to run twice on the out and back.
6 miles - 2 easy, 3 @ 8.44 and 1 easy.
Mile 1 - 9.36.31 - better for a warm up, but think maybe a 9.45 - 10.00 is better
Mile 2 - 9.18.71 - basically done with the hills. what happened to easy
Mile 3 - 8.43.06 - can't get much closer to tempo pace
Mile 4 - 8.59.92 - slow, running out of gas
Mile 5 - 8.36.17 - all guts to get the tempo done
Mile 6 - 10.15.34 - more what the warm up should be
All in all a pretty good run. Tempo averaged 8.46 - so pretty close. Would have like to be on the under side but I'll take it. And a 6 mile average in 9.16. getting better.
Not sure what is on the schedule for the weekend besides hoping to see my daughter. She is so far ignoring my text.
Carry on my friends.
the beginning of the end
Kid Rock
/
Not running related, but I saw Kid Rock last night. It was an awesome show. Lynryd Synryd opened for them. Box seats with waitress service for drinks was pretty cool too.
Back to running.
Sunday I ran a pretty good 12 miles with Mentor Joanna from TNT. She pushed it pretty hard. 2 hours for 12 miles means that both of us should be able to run a sub 2 hour half. Missed my First training interval Tuesday due to the concert last night.
Tuesday morning I actually felt bad that I was going to miss my Tue workout. That has never happened to me before. I have to say it was interesting. Maybe I am finally becoming a runner.
Today we drove back from St. Louis and I helped a friend wire the new bedrooms in his house so I did not make the TNT interval training tonight. Tempo run tomorrow though and I will do it. Maybe I'll hit the track Friday for my interval. Haven't decided. Do I really want to tire myself out before Saturday's long run? Hmmm
Running is getting easier and I do feel I am getting better again. Still haven't decided on a marathon to finish out the year yet. Indianapolis, Detroit are both options.
the beginning of the end
Tuesday Intervals AGAIN
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They are starting to get old. I know they help. I know they make me faster. But damn, I am tired. I suppose my eating habits are partly to blame. Not that I eat terribly bad (at least I don't think so), but I have a bad habit of skipping dinner. That is probably the killer, but I just haven't been terribly happy.
So today was supposed to be 6 x 800m @ 3.58 or better. Yea, right. I was tired. I had a TNT informational meeting at 6. So I left work 30 minutes earlier and hit the track. I cut my warm up in half (only a half mile). Still ran it at 9.20 pace - again too fast.
Then the 800s.
3.30.15 - 3.52.31 - 3.53.93 - 3.55.24
A 3.30 to start - 7 flat mile pace. Why do I do this? What the hell is wrong with me? I know better than to go out this fast. I really do. One doesn't feel too bad, but no way I can keep it up - yet. The last 3 sets awesome. Right as the prescribed training spelled out. Oh well.
Tomorrow is TNT training. That will be intervals as well. Thursday is 8 miles (6 @ 9.14) and Saturday or Sunday is a long run. It will be at least 8 miles, but I really need to get in some major distance soon. Minimum of 10 - 12 miles.
Tonight ws my informational meeting for TNT. I will start coaching the winter session for them. This group will be training for the new St. Petersburg (FL) 1/2, Honolulu full, Disney half/full and RNR Arizona 1/2. My TNT staff member might try to push me for being the travelling coach for Honolulu. That would be awesome, but it would be more awesome to actually run it. But I could always go back to run it.
Let's see how this week goes.
the beginning of the end
Intervals are going Down
/
Or rather I did. I was scheduled to run 2 x 1200m @ 6.02 with 2 minute recovery, then 4 x 800m @ 3.58 with 2 minute recovery.
I went to the track and did my warmup mile. A little fast again - 9.15.15.
1st 1200m - 5.33.37 - way faster than a 6.02
2nd 1200m - 5.43.56 - not much better
1st 800m - 3.49.02 - good time, not too far from 3.58
2nd 800m - 3.48.82 - good again
I quit. I really did not feel good to start. Not that I was sick, achy or hurting. I ate a lot at lunch. My tummy was full. It didn't like be all jostled around that track. So, I quit instead of tossing my cookies. I was tired. Another sleepless night in C-U.
But am still happy I got done what I did get done. I will have to make it up and work really hard tomorrow night at the TNT track training.
beginning of the end
Thursday Tempo run
/
Tonight was a tempo run after Coach Harley killed me at TNT practice last night. 6 miles - 2 easy, 3 @ 8.44 and 1 easy. Usually I do not know the meaning easy running my warmups and cool downs at regular running pace. I watched Greenie very carefully for the first 2 miles.
Warmup - just under 11 minute average - awesome - I went slow.
3 mile tempo @ 8.44
Mile 1 - 9.16.21 - hhhmmm?? I struggled, I had doubts and it shows
Mile 2 - 8.37.87 - I think I can, I think I can
Mile 3 - 8.35.26 - I really can. I eat lactic acid for a snack
tempo average - 8.49.44 - very close to scheduled run. awesome
Cool down - 10.22.09 - nice cool down pace
Overall, a 9.47.16 average for 6 miles.
That is a great run for me. Especially great considering it is the thrid day in a row running. The last 2 days of intervals were tough. I made it through and hopefully there will be no pain tomorrow.
That's it peeps.
the beginning of the end
Purple Rain, purple rain
/
Yea, I know 80's. Went to TNT training at the track and cam e home and watch the last 30 minutes of Purple Rain. I miss the 80s. But Prince is/was a great musician, and yes, I liked his music and I saw him in concert.
Ok, now that I am done waxing over my past, back to running. I told the coach I was tired and not to kill me. Afterall, I am an alumni just showing up for moral support. I am not officially training for a TNT event. I go for moral support for the official trainers. I was tired from the mile repeats yesterday.
So he gives us 1200m repeats. Only 3 thank goodness. I warmed up. Not exceedingly fast, I am learning to slow down. 9.24 mile for a warmup. Still need to slow this down to 10 or 10.15, but I am getting better.
repeats -
1 - 5.02.98 - WTF??!! I am not a 6.45 miler. Repeat I am not a 6.45 miler. Slow down fo the next one.
2- 5.28.38 - ok, slower, but not anywhere near 6 minutes. Where it should be.
3 - 5.26.54 - I give up. What is wrong with my body. It doesn't listen to the brain anymore. The last 400 was 10 seconds faster than the first two. I am not trying to prove anything.
But damn was I pleased
and hurting
and severely out of breath
all that with 3 minutes rest in between the repeats.
I think my tempo run at 8:44 pace is really going to hurt tomorrow. But I wll give it a go. Note to self - the 2 easy miles that I have to run before the temp should be SLOOOOOOOOOOWWWW!!! At least a 10.30 pace.
let me leave you with this link - http://www.youtube.com/watch?v=T8fjo9JYrjc
the beginning of the end
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