December 2007 Training Runs

• Sunday, Dec. 2: 12.5 mi. on treadmill (mostly EZ)--had busy day with meeting right after church and then lunch, then visited Leland in hospital; and have meeting tonight
• Monday, Dec. 3: Tempo run: 12.4 miles total (1 mile EZ warmup; then 5 mi. Tempo miles (6:33; 6:08; 6:18; 6:28; 6:09); then EZ miles; then burned last mile in 6:34. Total of 6 miles Tempo. Katy Trail was kinda mushy today--I like the softness of the trail on days like this...Cold, not much wind at all, but cold. (1:27:02)
• Tuesday, Dec. 4: 4.2 miles EZ on Katy Trail
• Wednesday, Dec. 5: Interval workout on the Katy; 12.4 mi. total (1 mile warmup; then 1/2 mile repeats @ 3:00-3:15 (mostly 3:0x's) followed by 1/2 mile EZ recoveries)--did 10 intervals. Cold, windy, some snow flakes on the last half of the run. A couple of random dogs too.
• Thursday, Dec. 6: 4.25 on treadmill EZ
• Friday, Dec. 7: 20.36 mile EZ LR. Snow of 2-3 inches on the Katy--so pretty. Cold, but not too windy, so very nice conditions. I love to run in the snow! My GPS battery quit on the run--about a mile to go--so don't have the final stats--but for the first half did about an 8:00 pace, then on way back picked it up and did about 7:30 or less pace...
• Saturday, Dec. 8: No Running
• Total: 66.1 miles (83% EZ)

• Sunday, Dec. 9: 12.5 mi. on Treadmill EZ (ice storm)
• Monday, Dec. 10: 12.5 mi. on Teamill EZ (ice storm)
• Tuesday, Dec. 11: 5 mi. indoor in the Hearnes Center Fieldhouse (EZ)
• Wednesday, Dec. 12: 26 laps on treadmill (started at 7.0 and increased 0.1 with every lap up to 9.6 miles/hour--total of 6.5 miles)
• Thursday, Dec. 13: No Running--crazy busy today---plus my left knee hurting (maybe from too much treadmill time?)
• Friday, Dec. 14: 11 mile home loop--felt great in 1:20:06 (7:17 avg pace)--very cold!
• Saturday, Dec. 15: 14 mi. loop on Katy in the snow--beautiful! and cold (20s). About 4-5 inches of snow with light snow falling as I ran. Tough run--about 8:00 pace per mile (total 1:53:16 EZ.
• Total: 61.5 miles (90% EZ)

• Sunday, Dec. 16: No Running--crazy busy today!
• Monday, Dec. 17: Ran 12.4 on Katy Trail in the snow--very tough doing that! EZ pace is all I could squeeze out!
• Tuesday, Dec. 18: 6.2 mile (10K) on Katy Trail--in the snow/slush--so difficult! Just EZ pace was all that was manageable--tried to burn the last 1/2 mile to catch up to another runner--passed him.
• Wednesday, Dec. 19: 12 mi. workout on the track (2 mi. warmup; 1200 meters X 8 with a lap recovery in between; then 2 mi. cool down). Part of the track still covered with ice and snow (south end), so I had to take it easy on that part. Did my best--but varied between 4:48 (best) to 4:57 (slowest)...
• Thursday, Dec. 20: 6.2 mi. EZ on Katy Trail (snowy and icy)--my right achilles is sore from yesterday's workout...
• Friday, Dec. 21: 20.3 miles on Katy Trail--lots of mush and some slush--pretty messy! My right achilles is still a bit sore, but was able to have a good run (Medium EZ effort)
• Saturday, Dec. 22: No Running
• Total: 57.1 miles (86% EZ)

• Sunday, Dec. 23: Half-Marathon on Treamill this afternoon (13.2 miles) in about 1:35 (EZ). Felt solid. Didn't want to run in the snow again--maybe tomorrow.
• Monday, Dec. 24: Ran 4 miles EZ on treadmill...
• Tuesday, Dec. 25: No Running--have a Merry Christmas!
• Wednesday, Dec. 26: 12.4 on Katy; first 6 = Tempo @ 6:48 avg pace; then a restful distance along sewage treatment plant--then final 4 miles @ 7:0o pace. Total time = 1:28:15. Ran with my new ice cleats--very helpful on the ice and hard-packed snow on the trail--special thanks to the Howard Family!
• Thursday, Dec. 27: 8.2 mi. on Katy. Used my ice cleats again--very handy! Pace was low 7:ish on down to mid 6:30s...Felt good, especially since I ran hard yesterday. My right achilles strain was noticeable--need to baby that for a bit.
• Friday, Dec. 28: No Running--need that sharp little strain/pain in my lower right achilles to heal...
• Saturday, Dec. 29: No Running--spent a lot of time helping to set up our new elliptical machine
• Total: 37.8 miles (70% EZ)

• Sunday, Dec. 30: 14 miles on Katy (medium EZ)--kind of hard! lots of slushy mud...total time 1:42:57...
• Monday, Dec. 31: 12.4 on Katy (cold) EZ--no watch used for this run...
• Tuesday, Jan. 1: 12.4 on Katy (very cold--low 20s) Medium EZ in 1:30:48. (7:20 avg pace--felt really good). Thank you Lord--with me every step of the way.
• Wednesday, Jan. 2: 10.2 on Katy...very, very cold (low 20s), but at least no wind. EZ pace, total time: 1:15:46
• Thursday, Jan. 3: No Running
• Friday, Jan. 4: 12.4 mi. EZ (patience run, no mile faster than 8:00 pace)
• Saturday, Jan. 5: No Running
• Total: 61.4 miles (100% EZ)

November Daily Running Schedule 2007

• Nov. 4, Sunday: 11 mile home loop in 1:16:58 (avg pace 7:00) medium EZ hills
• Nov. 5, Monday: No Running (went to St. Louis today for a funeral--glad to be there for the family--wonderful famly)
• Nov. 6, Tuesday: 10.3 miles EZ on Katy in 1:16:49 (avg pace 7:28) EZ
• Nov. 7, Wednesday: Track Workout (1.5 mile warmup; 6 X 1000 meters (3:44; 3:39; 3:42; 3:42; 3:42; 3:40). After each 1000 did a 600 meter recovery), then a 2.5 mile cool down for a total of 10 miles.
• Nov. 8, Thursday: No Running
• Nov. 9, Friday: 14.1 miles on the Katy Trail (EZ)
• Nov. 10, Saturday: No Running
• Total: 45.4 miles (85% EZ)

• Nov. 11, Sunday: 11 miles house loop in 1:18:33 (7:09 avg. pace) Medium EZ
• Nov. 12, Monday: 10 miles on Katy Trail (in torrential rain at times, ran in water 12 inches deep at times, lots of lightning around--kind of scary actually! Temp was good (62?) and felt good--did a Tempo of 2 miles then recovery then 2 miles (each mile about 6:30 pace)
• Nov. 13, Tuesday: No Running
• Nov. 14, Wednesday: Track Workout of 10 miles total (did 14 X 400 @ 1:24-1:28 per lap) Felt good and like it was a great workout. Warmed up with 10 laps--then did the workout--finished with a warm down.
• Nov. 15, Thursday: No Running
• Nov. 16, Friday: 18 miles EZ on Katy Trail and Forum/Stadium (the trail was closed as I was about 1 mile from my car--so I had to take a HUGE detour adding at least 2 more miles). I did a fast 3 mile section in the last part of my run: 7:00, 6:50; 6:20...So I had a total of 15 EZ miles + 3 hard miles. Total time: 2:07:40 for about a 7:10 avg pace.
• Nov. 17, Saturday: No Running
• Total: 49 miles (72% EZ)

• Nov. 18, Sunday: 12.4 miles EZ (1:33:16)
• Nov. 19, Monday: Tempo of 5 miles (6:13; 6:19; 6:17; 6:30; 6:14). Remaining miles in the 7:40s and EZ (but I was SO tired!) 12.4 miles total
• Nov. 20, Tuesday: Treadmill 5 K (3.1 miles) EZ...
• Nov. 21, Wednesday: Track workout 10 miles total (1.5 mi. warmup; then 6 X 1000 (3:53; 3:49; 3:52; 3:54; 3:53; 3:57)...wanted to do another but had an increasing sharp pain behind my right knee on back side of leg--so I pulled the plug on doing more...) then a 2.5 mi. cool down
• Nov. 22, Thursday: 5 K on Treadmill this morning--EZ
• Nov. 23, Friday: 20.36 miles LR/EZ in 2:28:44 (avg pace = 7:19)
• Nov. 24, Saturday: No Running
• Total: 61.3 miles (82% EZ)

• Nov. 25, Sunday: 12.4 miles EZ on Katy Trial (burned the last mile in 6:25); total time 1:32:48 for avg. pace of 7:29
• Nov. 26, Monday: Was going to run--but decided not to...had a lot to do in the office, and plus, my left knee is a bit sorer than usual--so I thought it would be wise to give it some time off...
• Nov. 27, Tuesday: Decided to run today--albeit reluctantly. The tie string on my tights was caught in my gym bag's zipper--God's way of telling me no? Did an EZ run of 12.4 mi. in 1:33:45 (burned last mile in 6:47--passed a girl on a bike and said "Wanna race?" She laughed and said "Oh, you'll probably win--I'm too tired!"
• Nov. 28, Wednesday: Track workout: 1 mile warmup; then 20 X 400s (87-90 seconds per lap but most were 87 seconds)(burned the last one in 84 seconds flat). Each followed by one lap recovery; then 1 mile cool down = total of 12 miles
• Nov. 29, Thursday: No Running. Did Mary Elizabeth's funeral at Mt. Nebo--tough but good at the same time.
• Nov. 30, Friday: LR of 16 miles in 2:03:43 (avg. pace = 7:45). Good run. Cold and sunny, around 37 degrees with slight wind. Nice morning for a run.
• Dec. 1, Saturday: No Running
• Total: 52.8 miles (75% EZ)

October Daily Running Schedule 2007

• Oct. 7, Sunday: 8 miles EZ pace for total of 58 minutes (warm, 72 degrees F)

• Oct. 8, Monday: 8.2 miles (1st mile EZ; then 3 miles in 6:20s for Tempo run; then mile cool down EZ, then the remaining about 7:30s)
• Oct. 9, Tuesday: No Running
• Oct. 10, Wednesday: 8.2 miles run: 5 X .5 mi. intervals at 3:00 each
• Oct. 11, Thursday: No Running
• Oct. 12, Friday: Tempo Distance Run: 9 miles in 60 minutes exactly (ran with Steve on the MU track--consistent laps at 1:40 each, then last mile sped up to get to 9 miles, ran 82 extra meters to make it a true 9 miles--stopped watch and looked at it: 1:00 exactly). This was a great run, one of my best running experiences ever. Even though I felt tired after just a couple miles, we pushed through. I paced Steve after the first mile.
• Oct. 13, Saturday: No Running (good thing--rained all day)
• Total: 25.4 miles (10.2 EZ = 40% of total week's mileage)

• Oct. 14, Sunday: 9.5 miles (EZ) in 1:13:49 (averages to about 7:46 pace)
• Oct. 15, Monday: 9.2 miles (EZ) in 1:10:06 on the Katy (about 7:37 pace)
• Oct. 16, Tuesday: No Running
• Oct. 17, Wednesday: Did a track workout with Steve, then we tacked on a 3 mile run since the MU students were starting to use the track. 2 miles of total track intervals; then 6 miles of EZ for a total of 8 miles
• Oct. 18, Thursday: No Running
• Oct. 19, Friday: 10.25 miles EZ in 1:17:56 (about a 7:36 pace)
• Oct. 20, Saturday: No Running
• Total: About 37 miles (2 EZ = 5% of total week's mileage)

• Oct. 21, Sunday: 11 miles EZ (house loop) (1:22:56 total time = 7:32 pace)
• Oct. 22, Monday: No Running--rainy and cold (plus, my left knee sore more than usual)
• Oct. 23, Tuesday: 11 miles (house loop) (1:15:41 total time = 6:49 pace) Honestly, this was the BEST run I've had in a year--since the Chicago Marathon last Oct. 22nd. A year almost to the day.
• Oct. 24, Wednesday: Ran on the Katy trail this afternoon. Mile warmup, then .5 miles X 5 intervals with a .5 mile recovery in between...here are the times: 3:05; 2:55; 3:01; 3:13; 2:47...I think that averages 2:57... Then I ran EZ after that. Total miles: 10.25
• Oct. 25, Thursday: No Running
• Oct. 26, Friday: Met Steve, ran with him for 4 miles, then did another 8.4 on my own for a total of 12.4 miles in about 1:36...
• Oct. 27, Saturday: No Running
• Total: 44.65 miles (70% EZ)

• Oct. 28, Sunday: Ran home from church, 10.2 miles in 1:14 (medium EZ effort)
• Oct. 29, Monday: Ran with Steve on 8.3 mile loop from the store in 1:05:58 (EZ)
• Oct. 30, Tuesday: No Running
• Oct. 31, Wednesday: 2.5 miles warmup; then 12 X 400 meters @ 86-89 per lap; then 1.5 mile cooldown for a total of 10 miles
• Nov. 1, Thursday: No Running
• Nov. 2, Friday: 14.10 miles in 1:48:20 (EZ @7:41 avg pace) hilly course (did the first 6.2 with Steve)
• Total: 42.6 miles (93% EZ)

Trying to get there, one stride at a time...

Had a good week of running--up to about 7.5 miles on Sunday, Monday, Wednesday, and Friday. Did a long run of 11.5 miles yesterday (friday) in 86 minutes--that's the longest run I've done in a long long time.

Going to stop doing PT knee stretches--I'm wondering if that's causing all this residual pain...we'll see.

Injury again?

Ok, last week I was running on Monday, did a Tempo (3 miles) with each mile in the 6:20s...I felt good and strong--not like I was overdoing it...

When I first had the idea, I thought of doing 6:45s...But once I got going it felt really good and so I pressed the pace to hit the 6:20s...

Bad idea.

Later, when I got back to the office, I had a sharp pain on my lower outside of my left knee--something was wrong...It only came for a few seconds and then faded away, but it was sharp (not dull like in the past). It would happen several times that day...

So I decided to take a week off. With ice and rest, it did get better over the last several days. Today is Saturday--I hope to run on Monday. But I'm going to reset the clock and start small again.

This is how I have learned to be patient though. In the past, I would try to start running too soon, and impede the healing process. Now, I'm not afraid to take a week off if I need to. I know that this is part of being a mature runner--taking the injuries when they come, and learning from them.

EZ runs never felt so good!

Wow---I wish I had really tried this before. Sometimes I'm just an idiot. The running is going better, my leg is showing some real signs of healing, and the EZ runs at about 8:00 per mile have been really helpful.

I know--I've preached it for years--EZ runs should be about 80% of your weekly mileage...but it's so hard to do! I get out there, get crankin', and the next thing I know I'm popping out fast miles...But if you keep doing that over and over, you're not really building--you're 'robbing Peter to pay Paul' and you're asking for trouble.

I'm up to about 6 miles per day--and really trying to slowly build back up (to around 12 per day). I hope to run the Memphis marathon this December, but we'll just have to see how I feel around October and November. I really hope so.

Learning to run slow...

I've been running for the last few weeks (after a good 2 week block of rest). And now I'm really trying to discipline myself to run my EZ days at a true 8:00 per mile pace.

It sounds silly, but it's so tough! When I run my body just wants to go--zip! zang! zip! zang!

But it's been a new emphasis that I need to do--to let my EZ days truly be EZ days--and research seems to show that 80% of your running/training needs to be EZ. Maybe that's what got me into all sorts of injuries that I'm slowly recovering from....

I know--some people gotta learn the hard way...

Still working on recovery--believe it or not

Wow, can running make you a patient man! For the last 6 months I've been battling a form of weird tendinitis in my left knee/quad area. It's like a burning feeling (the kind you get from lactic acid after a long run or marathon). My physical therapist said that it was some internal tear up near my hip--and the blood from that has slowly traveled down my muscle sheat of the quad by the force of gravity, and that it's now settling in my knee area. He gave me some exercises to do and said to slowly work it out.

Well, it's slow going. I took a couple of weeks off--and this week I started with about 5k a day--easy pace...I'm hoping to slowly ramp things back up to my normal 12-14 miles per day routine, and I hope to hit that in January. I'd like to do a marathon in January if possible, with my sights set on a big race for the Spring (Boston?).

Thanks for your prayers--I really do appreciate them!

Back in the Saddle Again?

Well, not sure what to think, but last week I started running about 2.5 miles every day. Felt decent--and this week I've increased it a bit. Did 4 on Sunday, 4.5 on Monday, then 10K yesterday, and then 4 at the track this morning.

This weird injury in my left leg has been getting better--but wow--what a slow process! Every day is an improvement, but it's sure taking lots of time.

I just can't wait till I can get back into some serious training--just nothing like that! It's such a good feeling to crank out some good, fast miles. But in due time...

Starting again...

April 25, 2007: (Wednesday) I took off a couple of weeks (about 2 weeks ago on a Wednesday I tried to do some running on the track--and my left quad hurt too much so I only did 5 laps and pulled the plug. It was encouraging to run today for the first time in two weeks, and I did 11 laps of warmup and then Steven and I ran a 10K in 42:29 with three laps of cool down. So I ran a total of 39 laps or about 9.75 miles.

It was good taking the time off--if I had run the Boston I would've taken the same amount of time off. And plus--I went to Morelia, Mexico and it was virtually impossible to do any running down there anyway (the traffic and location of our hotel wasn't conducive for that). So God arranged the timing of this injury just fine for me. That's how I often know that he is in my running--he helps me with the timing of certain injuries.

April 26, 2007: Took the day off from running...

April 27, 2007: Went with Matt for about 9.5 miles--a bit further than I initially wanted but it was ok. I felt tight cramps in my calves at the start--they eventually loosened up.

April 28, 2007: Saturday--no running...

April 29, 2007: Went out for an early morning run of about 8.5 miles--felt good but my left quad is still sensitive and my left knee area...

April 30-May 1: No Running

May 2, Wed.: Went to the track and ran an easy 5k--felt like my quad still hurts...It's slowly getting better--but in no hurry, that's for sure! I plan on running about 5k tomorrow and 10k on Friday...

Coming Back...slowly but surely.

April 6, 2007: Today I ran 9 miles with my friend Matt Drier. The last three months have been a real journey of frustration and patience. I took a break from running till February 1st--then I slowly started to get back into it.

I eventually got to where I'm running about 10-12 everyday (I usually take off one day per week).

I ran a half marathon in Sedalia, MO on March 24th: 1:25:55 and got 7th place. I'm still not satisfied with that time--but at least it was a good run and I don't think I did any damage.

I'm not running Boston this year--even though I'm already registered as bib#1305. A real bummer--but I'm just not ready yet. I finished 304th last year--why did I get such a big bib number anyway??? oh well...

Here's what I did this week:

April 1, Sunday: Had a great 11 miler...saw an awesome rainbow--thanks God! Had a real spiritual time with the Lord--it was deep and very meaningful. Run got worse after that--had to caveman it one time...good thing for bushes, eh?

April, 2, Monday: Ran 11.2 course from the office down to the Katy and back. Set a new time record of 1:16 for that run--felt good--may have strained my left knee area (oops!).

April 3, Tuesday: Same 11.2 mile run but EZ--about 7:45 pace or so...

April 4, Wednesday: Track Workout--left knee still feeling sore in a certain spot--but did 12 X 400s with a lap of EZ recovery in between each. Total of 10 miles

April 5, Thursday: No Running--left knee sore in certain spot...

April 6, Friday: 9 mi. EZ with Matt--left knee felt fine running--better overall but still hurts in certain spot--may take tomorrow off to give it time to heal...

April 7, Saturday: No Running

April 8, Sunday: 11 mile run--felt all right but took it easy (left leg still hurting)

April 9, Monday: No Running

April 10, Tuesday: 11.2 mi. loop from the office (EZ pace) in 1:23...left leg still aching--but once I started running it felt ok). Ran for a bit with "Ben" on the Katy Trail

April 11, Wednesday: Showed up at the track--no one else did. But only ran 5 laps EZ, because left leg really hurting this morning--even from when I first got out of bed. So I pulled the plug--I'll go ahead and take the next 3 or 4 days off... I think I must've strained the ligaments around my left knee...This is so frustrating!!! I feel like I just keep having setbacks--arrgggghhh!!! But I also know that in time the Lord will give me healing--it's just the wise thing to do now--to pull the plug and not do any more damage.

January 2007 Training Runs

• Jan. 4, Thurs.: After taking a week off, I went out to the track this morning...I've been seeing a PT for my right knee--still on the fritz. Ran 300 meters, then walked 100 meters (did this 12 times). My right knee still feels tight--but progressively better...just not 100%. I would say about 80%.
• Jan. 5, Fri.: