I still don't quite have the energy to type up a full blown race report yet. For those that don't know, I ended up running 3:06, which of course was nowhere near my goal of 2:50. I ended up having stomach issues from about 10-13.1mi, and then the leg stiffness/heaviness started early around 14mi but I kept fighting hoping it was just a bad patch. Finally around 20mi my left hamstring seized and that was all she wrote for being competitive. I slow-jogged it in afterward at a pace that kept my hamstring at bay.
What little disappoint I may have had was soon squashed by learning that Jamie (2:56) and Steve (2:58) both broke 3 hours for the first time and that Tom ran a nice PR (2:44) despite his setbacks earlier in the training cycle.
I am now going to re-evaluate my training and start thinking about goals for 2015.
But with that being said, I also think I am going to take an extended break from this blog for awhile.
I think my life needs a little less structure. It's been fun keeping this daily journal to help hold me accountable and share my training with anyone who is interested. If I get the itch, maybe I'll take it on again. But for now, thanks for reading, and happy running to all.
-C
Wednesday, November 26, 2014
Monday, November 17, 2014
Philly Marathon Training, Week 18
Monday, November 17th:
8:15pm, Treadmill, 1.0-1.5%. Nike Pegasus 29 USATF, Asics DS Trainer 18.
6mi (45:46): including 1.5mi warmup, strides, 2mi MP tempo (6:34 25), 2mi cooldown
I still don't know what to make of this whole ankle situation. The tender area has slightly moved up higher more towards the front part of my leg, but the good new is it doesn't feel like tendinitis anymore, more of a mild swelling/throb. I was aware of it most of the day at work, but not in any painful way - just like I needed to stretch it. So I didn't know what to expect when I got on the treadmill tonight.
Surprisingly, the leg seemed to loosen up once I got moving and the throb dissipated while I was actually running. I had no problem keeping pace, comfortably working from 9.0-9.4mph (6:40-6:23/mi) over the course of the tempo segment. Even seemed fine stretching afterward, although that mild throbbing sensation returned.
Still seems like I am managing things well and that I am not pushing the envelope. Of course, any day things don't feel quite right this week, I'll just take off. Six days to go, just need to keep it together!
Tuesday, November 18th:
7:15pm, Treadmill, 1.5%. Asics Kayano 19.
5mi (40:14) (8:03/mi). Strides.
The ankle seems to be working its way back to normal. Less clicking, less swelling in the surrounding muscles, stride feeling more relaxed and normal about 3mi into every run now. Could it be possible that I am 100% asymptomatic by Sunday?! :)
Wednesday, November 19th:
6:20pm, Treadmill, 1.0%. Asics DS Trainer 18.
5mi (38:59): including 2mi warmup, strides, 1mi MP (6:30), 1.5mi cooldown
I didn't feel quite as smooth as I would have liked at MP, but I felt great on the cooldown and, more importantly, after the run. Still have the same funky tendon tightness during the day, but everything seems to subside once I get really warm and moving. I am going to stick to my plan and take a rest day tomorrow, which should hopefully leave me feeling more fresh and itching to go for this weekend.
Thursday, November 20th:
Rest.
Friday, November 21st:
8:20am, 29 degrees, 35%, 10-15mph. 2x Neighborhood Loop. Asics DS Trainer 18.
4mi (30:20): including 2mi warmup, strides, .5mi MP (3:16), 1mi cooldown
Today I had it. It was there. I was clicking. Feeling WAY more confident now for Sunday. Now it's taking care of the little things.
Saturday, November 22nd:
8:00am, 33 degrees, 52%, calm. 2x Neighborhood Loop. Asics DS Trainer 18.
4mi (31:05) (7:46/mi). Strides.
Smooth as silk. It's now or never. I am ready.
8:15pm, Treadmill, 1.0-1.5%. Nike Pegasus 29 USATF, Asics DS Trainer 18.
6mi (45:46): including 1.5mi warmup, strides, 2mi MP tempo (6:34 25), 2mi cooldown
I still don't know what to make of this whole ankle situation. The tender area has slightly moved up higher more towards the front part of my leg, but the good new is it doesn't feel like tendinitis anymore, more of a mild swelling/throb. I was aware of it most of the day at work, but not in any painful way - just like I needed to stretch it. So I didn't know what to expect when I got on the treadmill tonight.
Surprisingly, the leg seemed to loosen up once I got moving and the throb dissipated while I was actually running. I had no problem keeping pace, comfortably working from 9.0-9.4mph (6:40-6:23/mi) over the course of the tempo segment. Even seemed fine stretching afterward, although that mild throbbing sensation returned.
Still seems like I am managing things well and that I am not pushing the envelope. Of course, any day things don't feel quite right this week, I'll just take off. Six days to go, just need to keep it together!
Tuesday, November 18th:
7:15pm, Treadmill, 1.5%. Asics Kayano 19.
5mi (40:14) (8:03/mi). Strides.
The ankle seems to be working its way back to normal. Less clicking, less swelling in the surrounding muscles, stride feeling more relaxed and normal about 3mi into every run now. Could it be possible that I am 100% asymptomatic by Sunday?! :)
Wednesday, November 19th:
6:20pm, Treadmill, 1.0%. Asics DS Trainer 18.
5mi (38:59): including 2mi warmup, strides, 1mi MP (6:30), 1.5mi cooldown
I didn't feel quite as smooth as I would have liked at MP, but I felt great on the cooldown and, more importantly, after the run. Still have the same funky tendon tightness during the day, but everything seems to subside once I get really warm and moving. I am going to stick to my plan and take a rest day tomorrow, which should hopefully leave me feeling more fresh and itching to go for this weekend.
Thursday, November 20th:
Rest.
Friday, November 21st:
8:20am, 29 degrees, 35%, 10-15mph. 2x Neighborhood Loop. Asics DS Trainer 18.
4mi (30:20): including 2mi warmup, strides, .5mi MP (3:16), 1mi cooldown
Today I had it. It was there. I was clicking. Feeling WAY more confident now for Sunday. Now it's taking care of the little things.
Saturday, November 22nd:
8:00am, 33 degrees, 52%, calm. 2x Neighborhood Loop. Asics DS Trainer 18.
4mi (31:05) (7:46/mi). Strides.
Smooth as silk. It's now or never. I am ready.
Monday, November 10, 2014
Philly Marathon Training, Week 17
Monday, November 10th:
5:10am, 34 degrees, 87%, calm. Kilmer Loop. Adidas Glide 6 Boost.
6mi (48:46) (8:08/mi)
My right peroneal felt a little fluky, like it wanted to click at times during the run. Aside from that, everything else felt smooth. Last two miles were 7:53 48. Think it was mostly just the cold early AM temps.
Tuesday, November 11th:
Rest. I almost can't believe I am typing this. But despite seeming to do EVERYTHING right in my buildup, I have suddenly come down with some peroneal tendinitis in my right ankle. No funny step, no symptoms before yesterday's run, no sign whatsoever. I felt GREAT both Saturday and Sunday. I have NO IDEA why this is now happening.
Thankfully, it's mild and I have no symptoms at all walking, lifting my legs, climbing stairs, etc. It only manifests at certain "angles" when I am pushing off/running. I even did about a 1/4mi on my treadmill at a 5% incline at a casual jog with no symptoms. But as soon as I brought the incline down, I could feel it again.
The good news is, if the marathon was tomorrow, I feel I could physically run on it without it holding me back, much like Monday's run went. If it was severely inflamed afterward no biggie, because I am planning on an extended break anyway. But I am afraid that any actual running on it right now is only going to make it that much worse between now and the race. So I need to straddle the line of doing too much to worsen the condition and too little that I lose significant fitness.
I am hoping that simple rest over a couple days will do the trick. For now, I'll take it day by day and remain optimistic that my fitness is extremely high, that this forced rest is just a blessing in disguise, and that everything will still go great on race day.
Wednesday, November 12th:
Rest. Saw Holli, my massage therapist, for her to work on the area. She was as confounded as I was. I was irrationally tight all over my right side - my hip flexor, piriformis, IT band, peroneals - she said it was almost like there was some catastrophic event that threw my ankle joint out of line causing the peroneal tendon to "rub" upon pronation and causing all the other links in the chain to get congestion. Felt a little relief on leaving, but I plan on resting for at least a few more days.
Thursday, November 13th:
Rest. Did a lot of solo stretching of my hip flexors, quads, hamstrings, and calves. Did some mild rolling along the IT band. Hoping that these little things will be enough in a few days. I know that physiologically you don't lose any aerobic fitness with even 5 days off. It's just falling out of the continuity and routine of daily running that has me out sorts. If I can get in a few test runs between now and the race I'll feel much better.
Friday, November 14th:
9:00am, 43 degrees, 44%, 5-10mph. Treadmill, Neighborhood. Asics DS Trainer 18.
2mi total: .75mi on treadmill at various inclines and speeds, .5mi in neighborhood (.25mi@7:00 pace, .25mi@6:17 pace), .75mi on treadmill easy (8:00 pace)
Got in some more good stretching and rolling this morning. Decided to test things out. Ankle felt fine the whole way, had very mild IT tightness on that right side but nothing that impaired the running. Was amazed how easy and smooth those short, faster segments outside felt.
Saw Holli again today for a brief session to inspect everything again. Hip flexor was way looser, practically good as new. Ankle/achilles/soleus had very little congestion, the IT band still had some decent tight spots between the knee and halfway up my quad. After about 20 minutes, Holli gave me the clear saying I should be good to go.
Tempting as it is to run some more today, I am going to heed Holli's advice to wait until tomorrow to resume regular easy running. Even then, she cautioned that I may have some IT/quad soreness from today's session.
I am very optimistic that if things continue to improve, I will be fully ready and 100% to go by race day. What a relief after the last few days!
5:00pm, 39 degrees, 42%, 5-10mph. 2x Neighborhood Loop. Asics Kayano 19.
4mi (31:36) (7:54/mi)
Okay, okay. So I couldn't resist temptation or heed Holli's advice. I was itching to go. I am glad I did. It was supremely calming to be running again. I am not sure if it was just the feeling of being back out on the road, or running at night, or running in shorts and gloves in the cold weather, or the feeling of effortless breathing...but it was so relaxing, and reassuring, and peaceful. Knock wood, but I feel like a sailor back on calm seas, having survived the worst of the storm and thankful that I came out the other end the better for it. Let's see how I feel tomorrow. :)
Saturday, November 15th:
8:00am, 34 degrees, 59%, 5-10mph. Moorestown. Asics Kayano 19.
8mi (1:01:54) (7:43/mi)
Group conversational pace with Rich, JP, Tom, and Ralph. Felt very comfortable the whole way. Ankle seems to be getting stronger each run.
Sunday, November 16th:
8:30am, 37 degrees, 50%, 5-15mph. Moorestown. Adidas Glide 6 Boost.
11.5mi (1:26:56) (7:34/mi)
Everything about today was a little funky, but I still put together a decent run. Met Tom and JP at JP's house and did a NE loop of Moorestown. My legs felt heavy most of the way, I had to stop and pee about 5mi in, the weather just seemed odd - still, I ran at a decent clip and had no symptoms with the ankle so I can't complain. Real taper time from here!
Weekly Total: 31.5 miles
Definitely not the week I had initially planned but I'll take it. One week to go! Now it's just a matter of lacing up the shoes and seeing what I got.
5:10am, 34 degrees, 87%, calm. Kilmer Loop. Adidas Glide 6 Boost.
6mi (48:46) (8:08/mi)
My right peroneal felt a little fluky, like it wanted to click at times during the run. Aside from that, everything else felt smooth. Last two miles were 7:53 48. Think it was mostly just the cold early AM temps.
Tuesday, November 11th:
Rest. I almost can't believe I am typing this. But despite seeming to do EVERYTHING right in my buildup, I have suddenly come down with some peroneal tendinitis in my right ankle. No funny step, no symptoms before yesterday's run, no sign whatsoever. I felt GREAT both Saturday and Sunday. I have NO IDEA why this is now happening.
Thankfully, it's mild and I have no symptoms at all walking, lifting my legs, climbing stairs, etc. It only manifests at certain "angles" when I am pushing off/running. I even did about a 1/4mi on my treadmill at a 5% incline at a casual jog with no symptoms. But as soon as I brought the incline down, I could feel it again.
The good news is, if the marathon was tomorrow, I feel I could physically run on it without it holding me back, much like Monday's run went. If it was severely inflamed afterward no biggie, because I am planning on an extended break anyway. But I am afraid that any actual running on it right now is only going to make it that much worse between now and the race. So I need to straddle the line of doing too much to worsen the condition and too little that I lose significant fitness.
I am hoping that simple rest over a couple days will do the trick. For now, I'll take it day by day and remain optimistic that my fitness is extremely high, that this forced rest is just a blessing in disguise, and that everything will still go great on race day.
Wednesday, November 12th:
Rest. Saw Holli, my massage therapist, for her to work on the area. She was as confounded as I was. I was irrationally tight all over my right side - my hip flexor, piriformis, IT band, peroneals - she said it was almost like there was some catastrophic event that threw my ankle joint out of line causing the peroneal tendon to "rub" upon pronation and causing all the other links in the chain to get congestion. Felt a little relief on leaving, but I plan on resting for at least a few more days.
Thursday, November 13th:
Rest. Did a lot of solo stretching of my hip flexors, quads, hamstrings, and calves. Did some mild rolling along the IT band. Hoping that these little things will be enough in a few days. I know that physiologically you don't lose any aerobic fitness with even 5 days off. It's just falling out of the continuity and routine of daily running that has me out sorts. If I can get in a few test runs between now and the race I'll feel much better.
Friday, November 14th:
9:00am, 43 degrees, 44%, 5-10mph. Treadmill, Neighborhood. Asics DS Trainer 18.
2mi total: .75mi on treadmill at various inclines and speeds, .5mi in neighborhood (.25mi@7:00 pace, .25mi@6:17 pace), .75mi on treadmill easy (8:00 pace)
Got in some more good stretching and rolling this morning. Decided to test things out. Ankle felt fine the whole way, had very mild IT tightness on that right side but nothing that impaired the running. Was amazed how easy and smooth those short, faster segments outside felt.
Saw Holli again today for a brief session to inspect everything again. Hip flexor was way looser, practically good as new. Ankle/achilles/soleus had very little congestion, the IT band still had some decent tight spots between the knee and halfway up my quad. After about 20 minutes, Holli gave me the clear saying I should be good to go.
Tempting as it is to run some more today, I am going to heed Holli's advice to wait until tomorrow to resume regular easy running. Even then, she cautioned that I may have some IT/quad soreness from today's session.
I am very optimistic that if things continue to improve, I will be fully ready and 100% to go by race day. What a relief after the last few days!
5:00pm, 39 degrees, 42%, 5-10mph. 2x Neighborhood Loop. Asics Kayano 19.
4mi (31:36) (7:54/mi)
Okay, okay. So I couldn't resist temptation or heed Holli's advice. I was itching to go. I am glad I did. It was supremely calming to be running again. I am not sure if it was just the feeling of being back out on the road, or running at night, or running in shorts and gloves in the cold weather, or the feeling of effortless breathing...but it was so relaxing, and reassuring, and peaceful. Knock wood, but I feel like a sailor back on calm seas, having survived the worst of the storm and thankful that I came out the other end the better for it. Let's see how I feel tomorrow. :)
Saturday, November 15th:
8:00am, 34 degrees, 59%, 5-10mph. Moorestown. Asics Kayano 19.
8mi (1:01:54) (7:43/mi)
Group conversational pace with Rich, JP, Tom, and Ralph. Felt very comfortable the whole way. Ankle seems to be getting stronger each run.
Sunday, November 16th:
8:30am, 37 degrees, 50%, 5-15mph. Moorestown. Adidas Glide 6 Boost.
11.5mi (1:26:56) (7:34/mi)
Everything about today was a little funky, but I still put together a decent run. Met Tom and JP at JP's house and did a NE loop of Moorestown. My legs felt heavy most of the way, I had to stop and pee about 5mi in, the weather just seemed odd - still, I ran at a decent clip and had no symptoms with the ankle so I can't complain. Real taper time from here!
Weekly Total: 31.5 miles
Definitely not the week I had initially planned but I'll take it. One week to go! Now it's just a matter of lacing up the shoes and seeing what I got.
Monday, November 3, 2014
Philly Marathon Training, Week 16
Monday, November 3rd:
Rest.
Tuesday, November 4th:
6:30pm, 58 degrees, 50%, 0-5mph. Hialeah-Kilmer Loop. Asics Kayano 19.
7mi (55:38) (7:57/mi)
Smoothest easy run in a long while. Truly felt silky tonight. Every mile was within 8:06-7:50/mi without even trying.
Wednesday, November 5th:
6:15pm, 57 degrees, 50%, 0-5mph. Neighborhood Loop. Asics DS Trainer 18.
11mi (1:17:09): including 6x1mi (6:06/avg) w/.25mi recovery jogs (2:04/avg)
Splits: 6:08 06 07 07 07 02
Another smooth night of running. Felt a bit heavy on the warmup, but I obviously fell into a good rhythm during the intervals, knocking off 6:06-:08s like clockwork. Upped the effort ever so slightly on the last one, but certainly not to the point of exhaustion. Had plenty left at the end. I am starting to feel like everything is coming back around as it did before the Philly Half in September. I can only now hope for ideal weather to allow for a fast time.
Thursday, November 6th:
6:25pm, Treadmill, 1.0% incline. Asics Kayano 19.
7mi (58:28) (8:21/mi)
Very easy progression from 6.8-7.5mph. Enjoyable, leisurely pace.
Friday, November 7th:
5:20am, 44 degrees, 83%, 0-10mph. Moorestown. Adidas Glide 6 Boost.
10mi (1:18:44) (7:52/mi)
Great group run this morning that at times included JP, Rosie, Steve, Tom, and Rich. Did a couple strides beforehand which really helped loosen things up. Last 3-4 miles were in the low 7:30s. Felt like a million bucks.
Saturday, November 8th:
6:00am, 35-37 degrees, 70-65%, 0-5mph. Second half of the Philly Marathon course. Asics DS Trainer 18.
16mi (1:51:35): including 2.5E, strides, 10mi MP tempo (6:25/avg), 3E
Splits: 6:37 32 27 22 22 18 23 22 22 22
Absolutely picture perfect run! The weather was perfect, the pace was perfect, the effort was perfect - everything seemed to just fall into place beautifully. I intentionally eased into the pace the first three miles, which took some extra negotiating due to some funky Garmin issues around Falls Bridge. However, once I got into Manayunk, I used the downhills well to settle into the right tempo not expending too much effort going down or back up. Then when I got back to Kelly Drive for the last 4mi on mostly flat terrain it was just a matter of cruise control. My strongest miles were the last couple. I felt how I should have felt at the halfway point of a marathon - still in total control. I can only hope that everything comes together just as nicely on race day - if so, today was a great preview!
Sunday, November 9th:
6:15am, 42 degrees, 82%, calm. Maple Ave out-and-back. Adidas Glide 6 Boost.
9.5mi (1:14:49) (7:53/mi)
Another run where I felt smooth as silk. Easy progression from 8:30-7:30/mi. Really felt solid the last 4mi, rolling over Heller's Hill and Eichel's Hill. Seems like I can't do any wrong right now. Everything falling into place.
Weekly Total: 60.5 miles
Two weeks to go! I am getting more and more confident the closer the race gets. Really feeling strong right now.
Rest.
Tuesday, November 4th:
6:30pm, 58 degrees, 50%, 0-5mph. Hialeah-Kilmer Loop. Asics Kayano 19.
7mi (55:38) (7:57/mi)
Smoothest easy run in a long while. Truly felt silky tonight. Every mile was within 8:06-7:50/mi without even trying.
Wednesday, November 5th:
6:15pm, 57 degrees, 50%, 0-5mph. Neighborhood Loop. Asics DS Trainer 18.
11mi (1:17:09): including 6x1mi (6:06/avg) w/.25mi recovery jogs (2:04/avg)
Splits: 6:08 06 07 07 07 02
Another smooth night of running. Felt a bit heavy on the warmup, but I obviously fell into a good rhythm during the intervals, knocking off 6:06-:08s like clockwork. Upped the effort ever so slightly on the last one, but certainly not to the point of exhaustion. Had plenty left at the end. I am starting to feel like everything is coming back around as it did before the Philly Half in September. I can only now hope for ideal weather to allow for a fast time.
Thursday, November 6th:
6:25pm, Treadmill, 1.0% incline. Asics Kayano 19.
7mi (58:28) (8:21/mi)
Very easy progression from 6.8-7.5mph. Enjoyable, leisurely pace.
Friday, November 7th:
5:20am, 44 degrees, 83%, 0-10mph. Moorestown. Adidas Glide 6 Boost.
10mi (1:18:44) (7:52/mi)
Great group run this morning that at times included JP, Rosie, Steve, Tom, and Rich. Did a couple strides beforehand which really helped loosen things up. Last 3-4 miles were in the low 7:30s. Felt like a million bucks.
Saturday, November 8th:
6:00am, 35-37 degrees, 70-65%, 0-5mph. Second half of the Philly Marathon course. Asics DS Trainer 18.
16mi (1:51:35): including 2.5E, strides, 10mi MP tempo (6:25/avg), 3E
Splits: 6:37 32 27 22 22 18 23 22 22 22
Absolutely picture perfect run! The weather was perfect, the pace was perfect, the effort was perfect - everything seemed to just fall into place beautifully. I intentionally eased into the pace the first three miles, which took some extra negotiating due to some funky Garmin issues around Falls Bridge. However, once I got into Manayunk, I used the downhills well to settle into the right tempo not expending too much effort going down or back up. Then when I got back to Kelly Drive for the last 4mi on mostly flat terrain it was just a matter of cruise control. My strongest miles were the last couple. I felt how I should have felt at the halfway point of a marathon - still in total control. I can only hope that everything comes together just as nicely on race day - if so, today was a great preview!
Sunday, November 9th:
6:15am, 42 degrees, 82%, calm. Maple Ave out-and-back. Adidas Glide 6 Boost.
9.5mi (1:14:49) (7:53/mi)
Another run where I felt smooth as silk. Easy progression from 8:30-7:30/mi. Really felt solid the last 4mi, rolling over Heller's Hill and Eichel's Hill. Seems like I can't do any wrong right now. Everything falling into place.
Weekly Total: 60.5 miles
Two weeks to go! I am getting more and more confident the closer the race gets. Really feeling strong right now.
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