My Weblog

Friday & Saturday Runs and a little concern

Ran to the office yesterday morning with Shea (2.1 Miles in 18:04/8:34 pace)  He had pooped before we left so we didnt have to stop and quite frankly I felt great the whole way.  Cardio a little strained but not enough to slow me down in that short a distance.  So after a couple hours of work we jogged home.  We took a different route and ran an even better pace (2.06 in 17:17/8:23 pace) But I felt something in my left leg the whole way.  I cant say it was a pain as much as a tightness and it was higher up the calf then the tendon.  In fact when I got home I was squeezing the tendon and felt nothing.  So ok I knew this calf was weak after months of non use but I hadnt felt it for a while so I guess I figured it was getting back or fully back. 

So this afternoon Shea and I went out for another run and sure enough that calf was barking most of the way.  I still ran well (3.63 miles in 30:38 for an 8:26 pace) but I was very relieved when the run was over.

I was going to do a longish run tomorrow (6-8 miles) but I am going to wait and see how I feel tomorrow. 

Thursday 5.1 Miles in 45:59 for an 8:57 pace

2 consecutive days off so my legs felt great.  went out about noon and took Shea up Wyckoff to Wayside and then over to Pinebrook.  We ran steady the whole way even though he was all over the place, sniffing at everything, cutting in front of me, splashing through puddles.  Probably because he's been cooped up most of the week too. 

Monday 2.05 + 4.62

Took Shea for a run to the office this morning.  Knew it was short so I moved pretty quick.  Did Mile One in 8:08 and didnt slow one bit but then Shea had to poop so I had to stop.  We still did the run in an 8:16 pace.

Then after a few hours of work I took a longer way home.  We went down 35 to Park and attacked that same hile we did on Saturday.  We ran pretty steady.  No outrageous burst at the end to bring the pace down.  We did 4.62 Miles in 40:52 for an 8:50 pace

 
 

Saturday 6.25 Miles in 54:57 for a 8:46 pace

Warm for this time of year.  Shea and I went out about noon and headed through the Woodmere section, out to 35 and then down to Park Ave.  Similar to a loop I used to do a lot but I modified it to stay off the busiest roads.  Still though we had that great hill on Park Ave to deal with at mile 4.  We both did very well with it.  I held the pace to 9:00 until mile 5 and then let it all hang out.  Finished with a 7:30 last mile which brought the average pace down. 

A great week of running even with the one clunker.  It reminded me to be strict with my pace early on so even the bad run wasn't a waste. 

And now a map for Mom:

Friday 2 easy miles

Wasnt going to run but I woke up with Kelly's alarm at 6 and my legs felt pretty good plus Shea hasn't run since Tuesday so I figured what the heck.  Didnt even take a watch but I felt pretty good (pace and legs)

It wasn't lost on me the fact that Sunday is the NY Marathon and if I was running, this would have been my final training run.  I know that final run well.  The one where I've trained as well as I could over 16 weeks but now it's time to see if it all works.  There is anticipation that goes along with it.  Fitfull anticipation to see what those 4 months of training were worth.  And there is also sorrow in seeing a training program end.  Training programs are my friend.  A friend albiet that yells at me to run when I don't feel like it, but a friend nonetheless.  Training programs provide order and discipline.  They demand answers and accountability.  But if you are good, they reward you as well.  Your fitness increases just like they said it would.  Speed work betters your long runs and hill work strengthens your legs.  What was a long run early on, say 10 miles, becomes a medium run by week 12.  There's satisfaction in that.  A sense of accomplishment even before race day.  You see how far you've come and you pat your training program on the back and say, you were right all along. 

Im not in a strict program for Nov 29th.  My philosophy has been to run 5 days a week.  To have one longish run and one medium run and then 3 light but faster runs.  Do some hillwork whenever I can. But I havent made it to the track just yet.  Im still afraid of really kicking too hard with this achilles and speed work would mean that.  Still, doing the Navesink loop twice now has given me confidence.  I will do it once or even twice more before the race and try to trim another minute or twon off each time. 

Navesink Loop with Marcello

Marcello and I met up in the Molly parking lot right before noon to do the Navesink loop.  Weather is deal.  Cloudy and cool in the mid 50s  Cant ask for better running weather.  Just like Jake and I we breezed through the flatter first half and then did our best in the hills.  We ran almost a minute faster than Jake and I did last week but again that was based mostly on a strong last mile and a half finish. 

Unlike Tuesday I really felt great the whole way and my cardio was strong throughout, even in the hills.  I feel great to have bounced back so quickly after one rough run.

Tuesday ROUGH 3.5 Miles

Just when I thought I was flying, I have a very rough run.  Wanted to do 5 today but I didnt feel great and I really struggled after Mile 2 and finally gave in and walked the rest of the way home.  My cardio was bothering me at first but then my left leg was just dead, no energy or strength in it and thats what finally got me

Well the plan was to take tomorrow off anyway then do a long run on Thursday so I;ll definitely rest tomorrow and see how I feel Thursday.

I shut the GPS off when I stopped running so clearly a bit of a walk home.

Monday 2.94 Miles in 25:29 - 8:40 pace

Shea and I went out for an early run.  Chillier than I thought.  I just made it up as I went and wound up with a pretty cool design of the Woodmere Section  of Eatontown.  If I was Trick or Treating this would be my route:

'Worked the Cardio hard on the hills.  Thats the biggest thing right now.  Building up my cardio again so I dont get gassed when I pick up the speed or attack an incline.  Little by little bit by bit. 

Remember:

You don't train to be good in training, you train to be good in the race.

Sunday Trick or Trot.

I ran this race last year (dressed like Spiderman) and just now read my blog from it ( http://mikesrunjournal.typepad.com/my_weblog/page/7/ )  I came in 14th overall, 2nd in my age group and second among costumed runners.  I ran a 26:16 for a 6:55 pace.  I did.  Me.  Just a year ago.

So Ok, Im not there anymore.  Ive been sidelined for almost half of 2009 and Im just now getting back into some kind of running shape (physically and mentally.)

Kelly Shea and I got to Long Branch about an hour before start time.  I had my Oktoberfest Costume on this year.  We met up with Dave Nase who is just getting into running but is very fast.  He and I were milling around the start line right before the race and they announced that anyone running with their dog had to be at the back.  Knowing I couldnt hang with Dave anyway, I grabbed Shea and we headed to the back of the pack.  When the gun went off Shea and I crossed the start line about 10 seconds after the race start.  We were bunched up in the beginning and I couldnt believe how good Shea was.  He has never done a race before so this many people running had to freak him out yet every "heal" command brought him back by my side.

We did the first mile in 7:52 but I think it was about 10 seconds late so lets call it a 7:42.  By this point we were on the boardwalk and the crowd had thinned out.  The next mile approached the turnaround so I got to see the lead runners.  Unlike last year when there were only a handful, Shea and I got to see plenty of runners.  Dave was in the lead pack and he looked awesome. I was also looking for dogs and I didnt see any of them so Shea was in the lead. 

We made the turn and mile 2 came in at 7:47.  I was really starting to feel it now, cardio wise.  I was straining for air and I had a little stitch in my right side.  Shea was running strong though and every time he looked back at me like, Come on Dad, I want to win, I fought to tough it out.

Mile 3 we slowed down a bit to 7:57.  They call this race 4 miles but last year my GPS said it was 3.8 and this year 3.75.  I don't get it cause the turnaround is just some arbitrary spot on Ocean Ave so why not move it back a tenth of a mile?  Anyway we were doing our best to finish strong but I have to admit I didn't pass anyone in the last mile and I got passed by 2 guys.  I hate that.

So we came in just under 30:00 (29:44 so call it 29:34 with the late start for a 7:53 pace)  I was handed a card that said 4th place Male Costumed Runner.  Ok then.  I've slipped a bit but it was very rewarding to get a little trophy.  Dave ran a 26:and change and placed 3rd in our age group. 

So it was a solid running week.  I did 9.25 miles on Tuesday which is my longest since surgery and then ran a pretty good race this morning. And the best thing is Im running pain free and feeling good and also motivated to keep going.

Dave at the start

Shea and me at the start

Shea and me finishing strong

Dave and me showing off our awards

Friday 6.8

Ran the Cold Indian Springs loop with Shea. Felt ok but a little tight in the calves.

Better than last weeks time 1 hour 6 seconds for an 8:52 pace