BR100 Training - Week 11

I felt like I was starting over this week. And, in a sense, maybe I was. I had reached the end of my rope. Completely flustered with the lack of recovery in my shin, I went to see the expert, Dr. Joe. My running up until that point was dwindling to nothing. Walking hurt. I had to try something different. And so far, it seems to be doing the trick! Whatever was going on in my leg required some serious work and that is what it is getting.

Hand in hand with the injury is a lack of motivation. I've made my way into the vicious cycle of skimping on my training. It began in Week 10 when I was sick, developed last week, has continued this week, and won't change next week. April holds my chance to leap from this revolving door and get back on track. Hopefully after a little spring break vacation I'll be able to make that leap firing on both mental and physical cylinders.

Monday - 1.0 mile walk
Tuesday - off
Wednesday - 2.0 mile walk
Thursday - Shoulders and Arms / Dr. Joe
Friday - off
Saturday - 3.0 miles, track
Sunday - 10.13 miles, trails

Weekly totals = 16.13 miles

2011 Buzzard Day 50K FA

When Roy and Shannon announced the Buzzard Day 50K I was excited to run, thinking I had a good chance to PR the distance on the course. However as the day crept closer and my bum leg began taking a toll on me, my training, and my fitness, I knew going the distance, let alone achieving a new PR, was pretty much out of the question. So I arrived ready to run an easy loop, maybe two, and call it a day.

The morning was crisp compared to the last few we've had, and winter wear was in order. Bummer. As the official Buzzard Day festivities were taking place in the park today, I decided to park away from both the race area and the Buzzard Roost and run to the start, about a mile and a quarter. Puddles along the trail were frozen and the mud was yet to become mud as I made my way to the Exchange Cabin where the run was based out of. It was still quiet with only the chirping birds and scattered woodpeckers creating a soundtrack for my frosty run.

The sun was just beginning to show itself above the horizon, casting a faint glow upon the clouds. It would be a very nice morning to run. After signing in and mingling for a few minutes, we were off. I wasn't worried about hanging on to one of the three formal pace groups as I am intimately familiar with the course, having run it many times including by headlamp only.

The park had yet to welcome the bulk of it's visitors for the day, but there were already plenty of people out and about. The wildlife was definitely present and accounted for. At least the birds, as I didn't spot anything that wasn't sporting feathers today. A very fitting sight for the day celebrating the return of the buzzards was, in fact, a large wake of those very birds circling above the Hinckley Lake Spillway.

The trip around the lake, up the ledges, down Parker, and back along the bridle trail went well and was uneventful. My shin began bugging me after a few miles and my calves were still sore from yesterday's run in the Newtons, but I got along just fine. Running on the soft surface of the trails was a huge relief from all the road running I've been doing so far this year and I was just glad to be back on them. I called it a day as we finished our first loop. Dan, who had already run for about 3 hours before the start, was done also. I'm not sure if Becky continued for another loop, but as she's about to begin tapering for Boston, she really didn't need to go around again. Suzanne, who has been running incredibly strong this year, did continue on for another couple loops.

I wish I could have continued. Could have done the entire distance today, but I have realized when it's time to call it a day. I had my mile run back to the car, where I changed into some warmer clothes. I intended to head out onto the course to photograph the remaining runners as they would come by, but I wimped out. The cold got to me and I ended up going home early. I managed to get a couple shots from the top of the Whipps Ledges but that's about it.

Thanks to Roy and Shannon for organizing this event! I hope we get to try it again next year and that I'm in shape enough to really give it a go. Running through Hinckley is a real treat and to have a race there is even better. I'm having thoughts now about running loops there on my own as some BR training. Maybe a self-supported solo 50K? We'll see.

A Saturday Trip to the Track

So, after taking Friday off and missing the great weather we had in the hopes of healing some more, I couldn't let Saturday pass me by. I went up to the track in the afternoon to A) See how the leg felt and B) Try out the Newtons. I decided to wear calf compression for both support and so I could wear shorts. I don't know if that was the best idea.

I did three miles. Beginning with a one mile warm-up I then proceeded to run a mini interval session: 1600m - 6:41 and 800m - 3:20 with a quarter mile recovery and a short cool-down after. My shin felt fine throughout the session. No pain. However, I did develop some minor swelling just under the elastic band of the calf sleeve. I'll have to mention that to Dr. Joe tomorrow during my follow-up appointment. This thing is really puzzling. I just can't figure out what's going on there and it's driving me a little batty!

As for the Newtons, I liked them. They're pricey but hopefully I can coax a ton of miles out of them. If the only place I wear them is at the track, I should be able to run in them for some time to come. I'm going to have to get used to the different running position though. I've never been much of a ball-of-foot runner and these force me to be. My calves were a little sore by the time I was finished.

A Visit to Dr. Joe

For the first time in 14 seasons of running over the course of 23 years, I admitted defeat in treating myself for an injury and sought the help of a professional. And I'm glad I did too! Thursday afternoon I paid a visit to Dr. Joe Herbert at Wadsworth Chiropractic, co-founder of the Medina County Road Runners. I just couldn't manage to shake the pain radiating from the area of the Superior Extensor Retinaculum of my left leg. He treated that area, along with the muscles and tendons extending up the shin, and also found some tenderness on the inside of the shins of both legs that I wasn't aware I had. Shin splints. I guess when you run long enough with a minor pain you take it for normal and dismiss it.

Now, any runners reading this who have had a case of shin splints know what they feel like. They hurt. Compression feels good, but pressing and poking can be torturous. Dr. Joe practices A.R.T. or Active Release Technique. It's ALL about pressing and poking! From what I understand, the extreme pressure helps to realign the fibers of the injured area promoting healing. From my experience, I know it HURT LIKE HELL! Working the injury I originally went in for was hard and hurt, but when he began working the inside of my shins I thought I was going to start screaming like a little girl. I kid you not. Sweat was beginning to soak my clothes by the time we were done. And I was just sitting there!

After the hard part was done, he hooked me up to an electric-shock-muscle-stimulator-gizmo-with-electrodes-wires-buttons-and-beeps. That thing really got thumping! I'm sitting there watching my toes contract like they had a mind of their own. After turning it down a notch I received 15 minutes of treatment. It wasn't exactly painful, but rather uncomfortable. I needed to constantly check that nothing was laying across my leg as the tips of my toes would repeatedly get that blood-cut-off tingle in them during each cycle.

For all the discomfort I went through on Thursday, I've been enjoying comfort since. I haven't gone for a run yet, but the pain I would get from just walking hasn't returned. Yet. (Knocks on head with knuckles.) Hopefully this was what I needed to get me back in the game. I was beginning to worry about what was going to happen with my schedule this year if I didn't get back on track soon. Scrapping the whole thing wasn't out of the question. So, here's to logging some pain-free miles this weekend. Thanks, Dr. Joe!

A New Arrival

Not THAT kind of arrival! Sheesh! A new BLOGGING arrival! I've created a new blog called Through-The-Lens which will be my photography specific blog. I thought the 2011-365 project was beginning to clutter up Theoretical Endurance. Now I will be able to focus on training and racing, or more likely this year, INJURY, here and go all artsy-fartsy picture posting on the other site. Regular visitors will see that I've already transferred my photo-a-day project over to the new site. Boy, did that take a while!

.

So, look for me to stay more on topic now. I hope you all enjoy both blogs, will visit them often and tell all your friends about them! Happy St. Patrick's day! I'm going to go enjoy my Conway's Irish Ale now. Cheers!

BR 100 Training - Week 10

What is there to say about Week 10? Let me think. Recovery. Sick. Injured still. That about sums it up! Sunday was a recovery day from Green Jewel. I wasn't planning on doing much of anything that day. I began Monday with a morning strength workout, but fizzled out in the evening. Tuesday I went to the track to test out my leg, now referred to as shin. It hurt so I cut my run short at 2.5 miles. Wednesday I woke up not feeling well and that has carried through to today. My congestion is just now beginning to break up and I can breathe through both nostrils. I'm hoping for a better week this week.

Regarding my shin. I'm on the verge of having a professional look at it, but I'm still pretty sure it's just an overuse injury. I wouldn't be surprised if it's a type of shin splint that I haven't been afflicted with before. I used to get them on the upper inside of my shins, both legs. This is one leg, down low on the front side. I can feel the tendons and muscles moving when I flex my foot. On the right leg it's nice and smooth, while on the left I can feel a creaking from inside. Like a door hinge that needs some oil. The swelling has been down for a couple days now, but the pain is still there, although slightly less in intensity.

Monday - Chest and Back AM
Tuesday - 2.5 miles at the track
Wednesday - Sick
Thursday - Sick
Friday - Sick
Saturday - Sick
Sunday - Sick, but feeling good for Monday

Weekly mileage = 2.5 miles

2011 Green Jewel 50K

What can I say about this year's Green Jewel? Water comes to mind. Water, water everywhere! That I ran it is another. Last year, lingering injuries from my first 24 hour run and over training combined to give me a DNS. Over training almost put the kibosh on me running it this year too. And now, over a week later, as I'm still hurting, I'm wondering if I should have run it. But that's a topic for another post.

Running 31 miles is a challenge, but there's a certain draw for me when the course starts in one spot and finishes in another with no repetition of loops. Akin to a journey, or life, it's what happens along the way that's important, not just the destination at the end. And I must say that even though I was cold, soaking wet, in pain and just generally exhausted, I enjoyed my journey from Rocky River to Brecksville. It's a course I've ridden quite a few times by bicycle, but never covered by foot before. I hope my recap will read a bit faster than the nearly 6 hours it took me to finish!

Most of us Medina runners met to carpool to the start early Saturday morning. The drive over to Brecksville was dark and wet, but we managed it just fine. Check-in was quick and easy and we were soon aboard a comfy motor coach to transport us to the start. As the drive was about half an hour in length, it afforded us much time to chit chat and moan about the weather. Fortunately, since this wasn't the bus to Hopkinton, the stress level was dialed WAY down and I didn't encounter any butterflies or pre-race jitters.

Although we were all on the bus together, somehow we lost some folks just before the start when we snapped a quick group photo. Thanks Charles for taking the pic! Pictured L to R are Ladd, Dan D, Michelle, Debbie, Jack, myself, and Suzanne walking past in the back. Dan H must have been lining up in the front row already as he was planning on tearing up the course!



I didn't know what to expect from myself, so I lined up toward the rear of the field, behind just about everyone else. I was either going to have a decent day or a really bad one. I didn't want to head out too fast or too slow either. On the word GO, we were off, with only a limited stretch of roadway on which to sort ourselves out before turning onto the All Purpose Trail (APT). Passing was limited on the trail for a mile or so due to it's limited width, but we all managed just fine. There was evidence of the flooding that occurred the previous week with some obvious damage: trees down, standing water, mud covering the trail, flooded trail, washed-out sections. Seeing an entire chunk of asphalt, with the painted center line and all, laying off in the trees was an eye opener!

The first aid station was around mile 5 at Lorain Rd. I was carrying plenty of fluid so I grabbed a Fig Newton, said hi to Roy and Shannon, and was about to quickly move on when I saw how flooded the trail was between theaid table and the road crossing. My shoes were already completely soaked so it didn't matter to me if I ran through all that water. In fact, I though it might be fun! I asked Roy how deep it was. His reply: "Knee deep!" Knee deep was a little too deep so I detoured around the edge like everyone else.

I had been running for a few miles with a fellow named Angel, a Cleveland firefighter. We talked running, marathons, ultras, and of course, the current anti-union political movement that is unfortunately sweeping the midwest. We stayed together for another mile or so after the aid station, but he was feeling stronger than I was, so I let him go on ahead of me. We were together however, on the trail sections that literally had rivers of runoff streaming over them, and amazed at just how much water there was. In all the years I've been along those trails and the parkway, I've never seen anything like that! I thought about stopping to get some photos, but since I was feeling good, I wanted to just keep moving forward.

Aid Station 2 was at the Rocky River Nature Center, another 5 miles or so from the first. My leg was getting tight and I was feeling it, but I was maintaining about 9 minute miles so I was pleased. I was the first into a package of Oreos here. Grabbing a couple for the road, I was back on my way. More rain. More water. LOTS more water. In fact, there is a water crossing just past the nature center a park ranger just closed due to rising water. The APT crosses via bridge but the roadway has a ford, and that sucker was going underwater! I could watch the level rising as I ran by. Amazing! Ladd caught up to me shortly after that and we ran together for a couple miles. I had passed by him while he made a pit stop. I could tell he was running stronger than I was but I tried to hang on for a while. We made the climb up that short, really steep hill together, commenting on how that would be the ONE place there would still be ice on the trail!

We stayed together until we reached the end of the Rocky River Reservation, when I stopped to get a picture from the overlook of the river. Ladd said Dan and Charles, who was running with 45 pounds on his back, were just ahead of me and I should catch up to them soon. When I jogged out onto the overlook platform, I knew the water would be high, but I wasn't prepared for just how much of a "river" it would be. Water just doesn't flow like this in northeast Ohio!




For comparison's sake, here is a photo from last year's GJ at the same spot. This is the normal, picturesque quality of the Rocky River. I'm among the many who have made the trek to the bottom to climb upon the rocks.


From the overlook, it's about a mile to Wallace Lake in Berea and Aid Station #3. This is where Heather decided to come out and find me, cheer everyone on, and take some photos.

The view from inside the car looking out. Looks wet, doesn't it?

Here I am arriving at the aid station. On the outside I may be smiling, but inside I'm really crying. Not really. That's a great Moody Blues lyric though. I was wet, obviously, but otherwise in good spirits.

This was a good time to grab my first Coke of the day and some munchies. I was disappointed there was no chicken noodle soup waiting for me as was promised the night before. I really could have used something warm. Speaking of warm, the only way to stay warm was to keep moving, so I didn't stay long.

Leaving the Wallace Lake Aid Station, about mile 14.

I hit an outhouse down the trail and realised for the first time how cold my hands were and how soaked my gloves were. After literally wringing water from them it was back to the grind. Too bad I couldn't stop and wring out my socks and shoes. After splashing through this flooded section of trail my feet started to go numb. That water was COLD!

The view from the bridge on the trail of the flooded ford on the parkway. Lots of water. I was thankful for the bridge!

Just as my shoes were nearly drained of water as I ran along, there was another flooded section that was just as cold as the other, if not colder. Fortunately I had a dry pair of socks and shoes waiting ahead for me.

Bonnie Park in Strongsville has a wetlands area. It ALL looked like wetlands that day! Soggy and wet but much better looking than the last time I was through there. Everything had been covered in snow, there was a layer of ice on the trail, and the wind was blowing snow creating near white out conditions.

Dan and Charles running along the parkway, nearly to the next aid station.

Ladd arriving at Aid Station #4 at the Chalet.

Last year the aid tables were set up down by the sign, but were moved this year due to the rain to underneath the I-71 overpass. Brilliant!

Being under the bridge gave me somewhere dry to sit to change my socks and shoes. Which was good because it took a while due to my numb fingers. Off with the Saucony's I wore in Boston and Cincinnati and on with the new Brooks Launch.

Thank you, Jan, for volunteering. Here she is pouring me some of the high octane stuff!

Doing the Dew! I was dragging and needed sugar and caffeine.

After some munchies, it was back out into the elements.

I tried to keep up a positive outward appearance. A little practice for July.

Heather captured some really good shots of the day.

It was only a matter of time till I had to splash through deep water in the new "dry" shoes. I made out alright through this big puddle.

Jack caught me just before crossing Rt. 82 and we ran together for a mile or so.

This was his first 50K and he was doing great!

My legs were exhausted and beginning to cramp and my shin was hurting so this was what I did a lot of during the last 10 miles of the run.

But just like Heather doing her first marathon in Columbus last October, I had to run when I saw a camera up ahead!

Blowing a kiss through the rainy windshield, about mile 23.

Just movin' on.

I actually look like I'm having a good time here. I don't know what was up with that. Ridge Road and Effie 2 were nearby. Not fun.

Sinkhole along the trail in North Royalton just before Effie 2.

Walking up Effie 2. At 25 miles into the run, that's all I could muster. My respect to all those who ran up her that day.

My head isn't down in shame, but rather against the wind that was flipping the brim of my hat up all day. The fifth and final aid station was at the top of the hill and I was happy to reach it. This is also where Heather was going to leave to go home and I needed to make a decision: Do I drop here and get a ride to the finish to get my car, or do I press on? Since I hadn't fallen down or dropped dead, it was an easy decision. I would keep going.

The final five miles were a combination of walking and running. I would run when I could, walking up hills and when my legs would cramp. As there was no trail for much of that section and we were on the road, I would run on the gravel shoulder when I could. It was soft and felt much better than the pavement. The downhill sections really bothered my shin and I had to take them slowly. I walked that edge between cramping and not cramping. I've been there many times and know how to do it. A few other runners passed me, but that was OK. I was just out to make it to the finish line. And eventually I did, finishing a couple minutes after Suzanne in 5:47.

My post-run recovery consisted of a bottle of Muscle Milk and a Reese's Egg. I didn't have much of an appetite. Mostly I was concerned about changing out of as much of my wet clothing as possible. I didn't want to get sick. What ended up happening? I got sick. A bad head cold that is only now beginning to break up a week later. So, between being sick and having a nagging pain in the leg, I haven't done much of anything this past week.

I love the Green Jewel course. It showcases some great parts of the Cleveland area. I'll have to think hard about doing it again in the future. Being so early in the year it's hard to be physically prepared to run it. I would still like to run the course again as a training run sometime when the weather's nicer, but we'll see. For now, I need to heal up and be ready for when this weather eventually breaks for good. It has been teasing us lately with nicer weather, but only for a day here or there. There's an FA 50K next weekend that I'm considering running. It's on the trails, which is exactly what I need. I don't know how much more pavement running I can take.

BR100 Training - Week 9

Week 9 turned out to be a better week than others I've had recently. I was still nursing my leg injury over the previous weekend, but felt good enough to head to the track on Tuesday to try it out in some action. After a mile warm-up, which felt really good in my new pair of Brooks Launch, I rolled right into a timed 5K to see how things really felt. Not running all out, but pushing things, I finished with a 21:46. Not bad at all! Splits were: 7:05 / 6:59 / and 7:42 for the final 1.125.

With that run under my belt, I was comfortable making the decision to run the Green Jewel on Saturday. Up until that run, it was really a 50/50 decision. Surprisingly, weather didn't play a role in me deciding to run or not. As it was going to be a soaker of a day, it easily could have been. I'll get into much more detail in a separate race report, but I finished, tired and in not too little pain, in 5:47 for 31 miles. That is a road 50K PR for me and a PR of nearly an hour compared to my first 50K, the 2009 Bills' Bad Ass Trail 50K.

More details on my rainy day in the Cleveland Metroparks to come soon...

Monday - Rest
Tuesday - 4.5 miles at the track
Wednesday - Back and Biceps
Thursday - Off
Friday - Off
Saturday - Green Jewel 50K
Sunday - Rest/Recovery

Weekly Mileage = 35.5 miles

BR 100 Training - Week 8

Move along, folks. Nothing to see here. Seriously. No running miles, just 2 miles walking on the treadmill this week that hurt a bit. Rest, rest, rest. But cross-training. Now that's something I could still do. Green Jewel is one week out and it's 50/50 if I'll be running it at this point. Only time will tell.

Update: Went to the track this past Tuesday and felt great! Will definitely be starting the Green Jewel in the rain and mud. Finishing is another story. Stay tuned...

Monday - Chest, Shoulders and Triceps AM / 30 minutes elliptical PM
Tuesday - 30 minutes shovelling snow
Wednesday - 2 miles walking on the treadmill
Thursday - Legs and Back
Friday - 60 minutes shovelling heavy wet snow / Labored in the basement all day
Saturday - Basement work
Sunday - Basement work

BR100 - Week 7

And week 7 is where everything fell apart. The tendon pain in my lower left leg recurs whenever I run or walk. Elliptical too. I took the week off from running until Sunday, then went out to do some fairly flat easy trails. No better. I ended up running the entire distance up on the balls of my feet, which is completely foreign to me. No pain, but lots of stress elsewhere. Switching my running style is not something I'm interested in doing nor something I'll be able to pull off for longer runs. I think I would end up straining something else and making the whole problem worse.

Green Jewel is very questionable at this point. I'm not worried about running 31 miles having not run much in the three weeks prior. That would be just a long taper. I'm worried about the course being point-to-point without any SAG support. If I need to drop, there's no one to give me a ride. It's all pavement. At this point, I hate pavement. Give me my trails back already, snow! The Buckeye Woods trails were extremely treacherous in spots. Very slick ice. I'm so tired of this winter.

Beyond the GJ, I'm re-evaluating my entire 2011 schedule. Fortunately for me, I haven't registered for a ton of events yet. Unfortunately for me, only one event offers a refund, and that's the one event I want to do the most. I suppose I will take a wait and see attitude and just take each race one at a time and hope for the best.

Monday - Rest
Tuesday - Shoulders and Arms AM / Elliptical 60 minutes PM
Wednesday - Off
Thursday - 2.5 mile walk
Friday - Off
Saturday - Off
Sunday - Yoga AM / 5 mile trail run PM

Weekly mileage = 7.5 miles

Changes Coming to Boston...

New changes were announced yesterday for both registering and qualifying for the Boston Marathon. All the details can be read about HERE, but in a nutshell:

Beginning this fall, for the 2012 race, the fastest runners will have first dibs on entry. Those running 20 minutes or faster in their qualifying races are able to apply first, followed by those running 10 minutes faster, followed by those running 5 minutes faster. These runners are able to apply during the first week registration is open. Beginning the second week, everyone else who has met their qualifying time will be able to apply for entry, with the fastest runners among the week two applicants being accepted. If there is still space available, applications will be taken beginning in week three on a first come first served basis until the race is full. This registration change will allow the possibility that just because someone can meet their qualifying time, doesn't mean they will necessarily have the chance to register. The race may fill with fast runners during the first week. My thoughts? A good and necessary change. Boston is an elite and fast marathon. The fastest runners should have the first shot at entering based upon what happened with registration last fall for the 2011 event.

Beginning next year, for the 2013 race, qualifying times for each and every age group are being reduced by five minutes. That means I will need to run a 3:10 (which I did last time) in order to qualify until I turn 40. I LOVE this! Actually, I thought that the standards were a little on the "easy" side before and this shows that the race organizers are interested in keeping the race as something that is hard to achieve. Running Boston is a "bucket list" event for many runners, but it shouldn't be something runners are entitled to run just because they can go the distance.

If you want to run a marathon, go run a marathon! There certainly isn't a shortage of them right now. If you want to run Boston, RUN FASTER!!!

BR100 Training - Week 6

Six weeks was all it took. Injury. I went and aggravated a tendon in the front of the left ankle. Same injury as a year ago. Everything was going fine until Saturday, when I ran 18 in the new Saucony's. Whether it was the new shoes, the ice and snow we were running in, or a combination of the two, I don't know. The pain was minor after Saturday's run but had me limping around after 12 in Hinckley on Sunday. That's when the swelling was most noticeable too. Still is, actually. It's an overuse injury and rest is the only option at this point. So no running for a while. Which is hard because we're finally getting some spring-like weather this week. I will have to cut my mileage down for a while and reduce the number of runs I've been doing and see what happens. Three weeks out from Green Jewel means I need to make sure I'm in good enough shape to finish. There won't be any sag wagon support available. I missed the GJ last year because of injury and I don't plan on doing that again.



Monday - Rest
Tuesday - Chest and Back AM / Run 3 miles treadmill PM
Wednesday - Run 2 miles treadmill
Thursday - Run 4 miles treadmill
Friday - Off
Saturday - Run 18 miles road
Sunday - Run 12 miles road

Weekly total = 39 miles

BR100 Training - Week 5

Week 5 already? This is going fast! The fifth week was a scheduled "recovery" week with less mileage on tap. That's not to say I didn't entertain thoughts of putting in another 40 mile week, nor to say I wasn't on the verge of doing just that. I made the mistake of wearing VERY worn shoes for yesterday's run and was really starting to feel it. So... I let my experience take over and I shut the run down short, running 10 shushy miles instead of 14 or so. I wore my trail shoes thinking the extra tread would give me superior tread over my road shoes. While that may have been the case, the lack of cushioning left in the shoe after 660 miles really beat me up. I would have been better off slipping and sliding more than I ended up doing anyway.

I may still need new trail shoes, but I took care of the new road shoes problem on Friday. New Saucony Ride 3's and trying out Mizuno Wave Rider 14's. I feel like I need to break each pair in a bit before taking them out for a long run, but I'm excited to have some new soles between my feet and the road!

Monday - 20 min elliptical PM
Tuesday - 2 mile treadmill run PM
Wednesday - Scraped thick ice from driveway, 1 hr AM
Thursday - 6 mile treadmill run PM
Friday - Scraped thick ice at work, 1 hr AM
Saturday - 17.01 mile run AM / 90 min yoga PM
Sunday - 10 mile run AM

Weekly mileage = 35.01 miles

CONGRATULATIONS PACKERS!

BR100 Training - Week 4

Week 4 was a big mileage week, even though I missed my run on Tuesday. This was a mini ramp-up week and next week will be down a hair. Which might be a good thing considering the inclement winter weather we're supposed to get. I've been slacking on my cross-training somewhat and need to re-focus. Maybe staying inside the next few days will afford me the opportunity to do just that! Also this week, as can be seen in one of my photo-blog images, my alcohol fast ended. 24 days is a record for me, but it wasn't any fun and wasn't motivating me the way I thought it would. Having been away from it for so long however, I've found that I am appreciating it more. The plan now is to enjoy in strict moderation. There's a balance somewhere for me to find.

I picked up a new headlamp this week on the recommendation of Ladd. The battery life is less, but it puts out a ton more light. And that's what I'm needing: MORE LIGHT! I've also officially determined that I need new running shoes, both road and trail. I'm down to one decent pair and that's just not enough for the kind of mileage I'm doing. I'm looking forward to shoe shopping soon!

Monday - Off
Tuesday - Off
Wednesday - 9.4 mile snowy run PM
Thursday - 5 mile treadmill run PM
Friday - Rest
Saturday - 20 mile snowy run
Sunday - 12.38 mile run


Weekly mileage = 46.78 miles

BR100 Training - Week 3

Once again, a little late. But... better late than never! Right? This week was a little rough as I had to travel to Chicago for two days. Between travelling, meetings, and dining, my workout time on Tuesday and Wednesday was limited. Fortunately I managed a decent run Wednesday morning, but it required me waking up at 4:30. Mileage for the week was scheduled to be down, so I don't feel too bad.

Monday - Abs PM
Tuesday - Travel day
Wednesday - 8 mile treadmill run AM
Thursday - Off
Friday - Off
Saturday - 16 mile indoor track run AM
Sunday - 11 mile snowy run AM

Weekly mileage = 35 miles

Running in Circles

Literally! I was running in circles yesterday at the Rec Center. Weather.com was showing Medina at -5° F and I made the decision that THAT was too cold! I needed 16 miles, so the treadmill was out. What was left? The 1/10th mile indoor track at the Rec. It wasn't so bad, really. I charged my iPod so I had some tunes. The miles actually pass pretty quickly up there if you're not paying close attention. The worst part was all the people! Lots of traffic. Things got gummed up at times. The worst offenders where the people who thought it was OK to stay two and three abreast so they could talk. Hey, Einsteins, when the track is busy, it's time to zip your conversations and go single file!

Anyway, 16 miles in the outside lane on that track is 160 laps. I've already been asked how I keep track of the laps. I worked out a simple system that works well for me. I count on my fingers! As I finish each lap, I move another finger under my thumb. When the right hand is done at five, I switch to my left hand. When ten laps are complete, I take a split on my watch and start over.

I averaged sub 8 minute miles, which I wasn't expecting. Mile splits were: 8:07 / 8:11 / 8:12 / 8:09 / 8:01 / 8:00 / 7:57 / 7:54 / 7:45 / 7:45 / 7:53 / 7:56 / 8:00 / 7:51 / 7:43 / and 7:38. That last mile was supposed to be a cool down, but it doesn't look like it turned out that way. Oh, well, back outside today. It's 10°!

BR100 Training - Week 2

This update is a little late, but there's been a lot going and thing's have been busy. I have a nice afternoon today to catch up on things. So here goes:

Monday - Legs and back AM / 30 min elliptical, Abs PM
Tuesday - Chest, shoulders, and triceps AM / 4 miles treadmill PM
Wednesday - Cardio workout AM / 6 miles treadmill PM
Thursday - Rest AM / 4 miles treadmill PM
Friday - 45 min elliptical AM / .5 mile swim PM
Saturday - Rest AM / 4 miles treadmill PM
Sunday - 21.45 mile run AM / Rest PM

Weekly mileage = 39.45 miles

BR100 Training - Week 1

Training has officially begun! Well, it actually began on New Year's Eve with a nice warm 16 mile run on the APT in Strongsville and North Royalton. But "OFFICIAL" Burning River training began on Monday 1/3. And it was a REST DAY! How good does that get? Training is off to a fantastic start. I'm hitting my daily and weekly mileage goals, eating better, and I haven't had a drop of alcohol since New Year's Eve. Resolutions are sticking. Another resolution of sorts is to keep better track of my training on here. I think a daily update is too much, but a weekly update will be just right. So here is my BR100 Week 1 (of 30) training update.

Monday - 30 minutes elliptical AM / Plyometrics workout PM
Tuesday - 15 minutes elliptical, Ab work AM / 6 miles speedwork PM
Wednesday - Shoulders and Arms AM / 4 mile run PM
Thursday - Core work AM / 5.5 mile run PM
Friday - Rest AM / Back and Biceps, Ab work PM
Saturday - 14 mile long run AM / Rest PM
Sunday - 9.2 mile run AM / Yoga PM

Weekly mileage = 38.7 miles

2010 Year End Review

The final numbers for 2010 are in. No change in swimming and cycling since September, but running edged up a little.

Swim - 46.7 miles

Bike - 1,284.33 miles

Road - 939.83 mi

Trainer - 299.5 mi

Run - 1,140.37 miles

Road - 734.29 mi

Trail - 391.08 mi

Treadmill - 15.0 mi

Those are some decent numbers, especially the swimming and biking. This may possibly be the first year that I have logged more miles in the saddle than by foot in a while! For 2011 I expect run mileage to be WAY up, cycling to be down considerably, and hope swimming won't drop too far. Time will tell...

Although 2010 wasn't the kind of year 2009 was, I'm still very pleased. I was running in pain for much of the winter/spring and had some horrible races as a result. But somehow I managed to get past that, log some serious summer mileage, and go on to finish Ironman Wisconsin. Then the next week, I ran in a 24 hour event! Something had to be going right there! All that training burnt me out so the end of the year pretty much fizzled. Now that I'm refreshed from a break, I can hit the ground running for 2011 and try to avoid some of the things that got me down last year.

Happy 2011!

2010 is over, as 2011 will be in 364 more days! I was able to get one final run in for the year on New Year's Eve. I joined a nice sized group for a run out and back from Bonnie Park in Strongsville to the top of the Ridge Rd. hill in North Royalton for just over 13 miles. Then we did a two mile cool-down in the other direction. We were blessed with a warm front which proceeded to melt all the snow and give us 40 degree temps to run in. SHORTS! That was nice. Running in December in shorts! The temps rose even more later in the day so we took advantage and removed the Christmas decorations and washed one of the cars. Winter weather is supposed to return to normal tomorrow.

2011 is going to bring some changes. All for the better, but changes none the less. As I will be attempting to finish my first 100 mile race this year, my approach to training and diet is going to be more focused than ever before. I'm more worried about what this event will bring than anything else I've ever tried, including Ironman. So, having said that, here are my New Year's "Resolutions":

1. Cutting out all alcohol consumption. This is going to be tough at first, but I think it will get easier over time. I will have special times when it will be permissible for me to drink, like on my wedding anniversary and spring break, but otherwise I'm cutting out these empty calories.

2. Cutting out much of the junk I've been eating. As both the Mrs. and I will be following a better diet, this won't be so hard. The focus will be on consuming more protein as I need to add muscle, as well as also eating more whole foods and less processed foods.

3. Making the time to get my miles in. I have a training plan and I feel I need to follow it as closely as possible to give myself the best shot at finishing within the 30 hour time limit.

4. Making the time to cross train. This includes cycling, swimming, and weight training. I'm still considering getting a personal trainer to help guide me and keep me focused on hitting the weights.

One additional change doesn't affect my training at all, but rather my blog itself. Today I'm going to be starting a 365 photo series. One photo a day for the year. I've seen many others do it and it's something I've been wanting to do for a few years. This should be fun!

I will have some key words for the year too. They include:

Focus

Sacrifice

Effort

Motivation

It's time to get my "eye of the tiger" back. I didn't really have it last year. This year I need to get lean and mean. Any short-cutting will only lead to failure. This should be an interesting year!