Monday, February 27, 2012

Friday, February 24, 2012

Eye Of The Phoenix ...

Bend



Saturday - 2/18/12
Day off. Upper body weights. Short bike ride.

Sunday
From home to the Ten Valley and back. I ran on the paved road right up the high school; then to the bike path and Oakwood Valley trail. Up Alta, down Old Springs back to the Oakwood Valley trail, running once the loop. and back home taking the Starbucks route. Total run time: 1 hour, 42 minutes and 9 seconds.

Monday
Easy short run from home to the bike path and back. I was feeling tired. Plantar fasciitis is showing up again. Well, I added the hills to my runs. Total run time: 46 minutes and 20 seconds, or over 6 miles.

Tuesday
I was planning to do a speed session but my legs were very sore. So I decided to back off and do another easy run. I ran from the bike path to the OWV trail, ran the loop and up to the Ten parking lot, turned around and back to the OWV trail, ran the loop on reverse, and back to the bike path. Total run time: 52 minutes and 9 seconds, or over 7.5 miles.

Wednesday
Easy run on the Oakwood Valley trail. My legs were feeling tired. I did 10 x 100+ meters with a jog back in between each repetition.  Total run time: 35 minutes and 17 seconds. Upper body weights.

Thursday
Day off.  Very tired.

Friday
I was feeling extremely tired for most of the day. Maybe another day off would not be a bad idea. But by the end of the day, my legs showed some sign of life. So I decided to do a short run. Back to the overhill trail, mostly flat, four miles out and back course. Lots hills around the fire road but I stayed on the flat fire road. Total run time: 37 minutes.

Riddles in Stone

Wednesday, February 22, 2012

Saturday, February 18, 2012

Friday, February 17, 2012

Basis

This week I will reintroduce the hills to my training. I have not done any serious hilly courses this year. If the injuries don't show up I will be fine.




Saturday
Back to the hills. Short hilly course, loop from Oakwood Valley trail up to Alta, down Marincello, back to Oakwood Valley trail. My legs felt good. Total run time: 37 minutes.

Sunday
From home to the bike path, out and back, plus a loop around the soccer fields, and half way to the bike shop and back. Back home by the Starbucks route. Total run time: 1 hour, and 27 minutes, or over 12 miles.

Monday
Easy and short run on the bike path. Tired. Total run time: 32 minutes or 4.7 miles.

Tuesday
I rode my bike to the bike path. Plantar fasciitis is showing up again but it was not an issue during my run. I started with a short tempo of over 2.88 miles in 16:57. Then I just eased up the pace and ran over five miles. Total run time: 55 minutes and 17 seconds.

Wednesday
Easy run on the bike path. I have been feeling very tired. Total run time: 43 minutes and 30 seconds, or over 6.1 miles.

Thursday
I did some leg speed: 10 x 100+ meters with full recovery, exaggerating the knee lifting, arm movement, running tall. The warm up was 3 miles as the cool down. I felt surprisingly good. Short bike ride.

Friday
I rode my bike to the Oakwood Valley trail this afternoon. Back to my rolling hill trail loop. It is approx. 1.3 miles. I ran it six times. It went like this: 9:48; 9:30; 9:17; 9:21; 9:24; 9:20. My legs felt good. Total run time" 56 minutes and 42 seconds.

Good week. I was able to ran a little over 50 miles. It is not the ideal mileage for this time of the year but it is better than being injured and not able to run at all.

Saturday, February 11, 2012

Samaritan Burden

Reverse

Another short week. I am recovering slowly. My calves and quads are sore. I hope to feel better by next week.



Saturday
Easy run on the bike path. I was feeling better, but not fulled recovered. Approx. 6 miles.

Sunday 2/5/12
Race day. Half-marathon in 1:17:38.

Monday
Day Off

Tuesday
Easy on the bike path. Just to loose up my legs. Very sore calves and quads. Approx. 4.7 miles

Wednesday
Another easy run on the bike path.  I am recovering well. Approx. 6.1 miles

Thursday
Tired. Easy run on the bike path. Over 7 miles.

Friday
I felt very tired. Another easy run. My calves and quads are sore. Approx. 6.1 miles

Friday, February 10, 2012

Sunday, February 5, 2012

Landing


The best word to describe my race this morning is: disaster. Well, maybe I am being a little too pessimist but things did not turn out as expected. I was hoping to run at least 1:15 for the half-marathon. By what I heard that was an elevation loss in this race. Well, I have never quite seen  the elevation loss. It had its gently ups and downs.

I had to get up at 4:45AM and around 5:30AM I left my house in direction to the race's location. I got there around 6AM. It was dark and they were still putting up all the equipment to make the race possible. I set in one of the park benches, and waited. A couple benches away was a homeless guy. It seems like he t got up early too.

I started my warm up by 7:30AM. I had to walk about a mile to drop my bag so I could pick up by the finish line. No idea that the drop off would be that far away.

The weather was perfect, clear and cool. The race started by 8AM and from the start I already knew that was going to be a bad day. I felt heavy and my legs were not answering. I tried to follow a small group of runners and see what would happen. I was able to keep up with them until around mile six. At mile six I started to have cramps on my soleus muscle. I was not expecting anything like that. Two weeks ago I did a ten miles and cramps were never an issue. So I had to slow down a little, bite my lips and breath deep. Well, it worked out for the moment but it would keep coming back.

By mile eight things got a little worse. The cramps got a little more intense and I felt in no man's land. People started to pass me. I could not answer because every time I tried to pick up the pace, the cramps would come right back. Things got worse by mile nine with five runners passing me. From there on it was getting only worse. I just tried to survive and not quit the race. 

My last three miles were really slow. My last two hundred meters to the finish line felt like an eternity. I did not have anything in the tank. My legs were completed dead. I was feeling so embarrassed to cross the finish line running like a slug. My time was 1:17:38, good for 31st place, second in my age group. My splits went like this: 5:53; 11:26; 17:17; 23:14; ?; 34:38; ? 46:07; 52:25; ?; 64:26; 70:42; 77:38.

I believe I peaked last week and all the cycling that I did, killed my legs. If I had backed off on cycling and just done some easy maintenance runs, I would be racing better.

Saturday, February 4, 2012

13.1



Crash Training - Week Ten - 1/27/12


Saturday
Day off. Short bike ride.

Sunday
Easy run. I ran on the bike path out and back, added a loop around the soccer fields, and ran half way and back on the bike path, finishing by the shopping center. I have been feeling tired for the last few days. So no bike ride. Total run time: 63 minutes and 33 seconds, or around 9.5 miles.


Monday
Easy run on the bike path, out and back. Tired.  I will need more rest to recover for Sunday's half marathon.

Tuesday
Day off. I felt tired most of the day.

Wednesday
I have been feeling tired for a few days. This afternoon I was planning in doing a tempo run but I decided to back off on the intensity. So I just did the usual bike path, out and back route at an easy pace of 6:15 per mile. My calves seem to be heavy and tired. I believe I peaked last week and the bike rides killed my legs. Well, I will  have to wait and see.  When you are a master runner, there is not much room for mistake, especially when it is recovery. Total run time: 29 minutes and 30 seconds.

Thursday
Easy run on the bike path. My legs were feeling tired but they show some signs of recovery. Short bike ride. Total run time: 32 minutes and 10 seconds.

Friday
Day off.

It was a very short week. I tried to keep things simple and hope that my legs will recover by Sunday morning.

Saturday
Easy run on the bike path. I was feeling better, but not fulled recovered.

Sunday
Race day.