Diggin' Jack

Jack workouts are coming around. Think this is week number 5 for the track workouts from the Jack plan. This mornings workout was 200 meters with a 200 meter recovery another 200 meters with 400 meter recovery and then 800 meters with a 400 meter recovery. Repeat 4 times.

Thought my fitness had improved enough to adjust my paces, but this workout confirmed I'm still not quite ready. The steady state runs are getting easier. The factor that really still impacts the workout is the temperature and humidity. No break from it this morning. 74 degrees and very humid. Paces came in where they should. Well except for the last 800 meters, my big toe was sore in the first 100 meters. Slowed the pace and completed the repeat. Hindsight probably dumb, but no harm.

Mileage has been in the mid 50's for the last eight weeks, with only a one week dip into the 40's when I took a couple of days off. Started another streak after that break. Still not committed to any attempt for a long term streak. Because, after all running streaks are stupid and selfish.

Really need to convince someone else to do these workouts so they can decipher some of the workouts. I've changed some of the steady state/T pace/whatever workouts to simplify the day. Last week it was 3 miles worth of work right around old marathon pace, just because I'd need to have the workout written out on paper to know what to do next. Plus it was hot. Kinda hard to pull off at 0' dark thirty in the morning before the sun is up.

I have started to take a Succeed cap before the track workout if the temps are above 70 degrees. This morning I also ate a banana. That's a first, usually it's only one cup of black coffee before every run. Only exception is on long runs. Anything over 12 miles and I'll eat a pop tart before the run. Stopped taking water on the long runs. Don't plan on doing any runs over 12 miles for a month or more any way. Seems to work well to teach the body it can do without water for the shorter distances. Not quite up to the daily 10 miles, but getting close.

Can't believe its July and I haven't even been on the bike yet. Gotta give that bike rider who shall remain unnamed credit for my distaste with cycling. Love to watch the Tour de France every year. Started looking for the channel on my tv almost 2 weeks ago. I'll guess it's only on one channel on a weekend wrap up show at some odd hour when no other "real" sporting events are being televised. Sad that one loser can leave such a disgust with the sport. Guess us Americans got spoiled with the daily live coverage and the nightly recaps in high definition. Can't blame the tv exec's, cycling was never enjoyed by the masses in America. Only got to a marketable level when the media made a promising rider into the all American dream. Really that's probably what lead to his downfall. Someone whispering in his ear for one more comeback. He should have just retired.

Run your own workout

Usually I'm pretty good about running my own workout. Lately, I've been tagging along chasing someone else on their workouts. It's had the desired results. My steady state runs have become quicker and farther. Time to add some speed to the equation.

I've determined my VDOT is 47. This gives me a idea where to try and run my workouts. What I failed to do is look up the actual schedule in Daniels book. This morning I attempted 9 x 400 meters at R pace. The bigger fail was trying to use the youngster's time instead of mine. I attempted 2 repeats at his pace and then just settled in behind and ran my own pace for the remaining repeats.

Still prefer to run on the track chasing or being chased than running solo. At least for this type of workout. Almost comforting having the known distance of the track in front of you versus the uncertainty of the remaining distance on the road.

Runbayou VDOT calculator (link on the left)

Patience

“Rivers know this: there is no hurry. We shall get there some day.”
― A.A. Milne, Winnie-the-Pooh

Can't imagine I'm the only runner who is impatient for the results of days past. Hard sometimes to trust the training process to bring us back to that level of fitness. Guess that's one of the benefits of keeping a running log. It's nice to go back to the beginning of a training cycle and see the progression.

I"ve started doing some steady state runs. This past week was the 3rd one in the last 3 weeks. The times have been discouraging. At least, until I put them in perspective to my last buildup. It really isn't a fair comparison to look at numbers from 4 years ago with a base and temperatures below 40 degrees for most every run. I've even used this data to convince myself that my last marathon PR really could have been a sub 3:00 on a little bit cooler day.



Strange foot issues for the first time. It's in the foot I broke, but that's not the issue. The 3rd and 4th metatarsals are really sore after most of my runs. It's almost like the work into a knot or something. It's usually gone by the end of the day. Just a different issue that I've never dealt with. I'll guess it's caused by walking around on my heel in that damn boot for 6 weeks. Perhaps the muscles and or tendons have atrophied? Probably aggravated by the arthritis in my big toe. (self diagnosis) According to the web, I should eat foods rich in amino acids. (meat, eggs and animal protein)

I am going to measure the widths of the different running shoes I'm wearing. At one point I was convinced a narrow toe box was causing my foot issue. That's probably not the case, as the issue is only with the right foot.

Oh and the silly running streak. Still going. Day 36.

Remember our Veterans

By the numbers

Not on pace this year to hit 2,000 miles.Only ran 1,845 miles last year. I've increased my daily run to 6 miles this week. By the time I get to 8 miles a day that should be enough to get me to 2,000 by the end of the year. That is if I can stay injury free. About 8 weeks into the latest comeback. Of course the only way to jump start the training is a streak. Today was day number 15 of the current streak. But of course running streaks are stupid. Goal this week is 40 miles. Only missed it this past week by a half mile or so.

Would really like to be in marathon shape by this fall. No interest in getting a qualifier to make the show at Boston in 2014. I'll probably enter the lottery for the Harpeth Hills Flying Monkey Marathon. The goal for that race would be a BQ qualifying time. (on a non-BQ course) Could have my arm twisted to make another fast marathon attempt at Rocket City, if any of the guys are training or have similar goals.

Probably skip the 10 miler at Bell Buckle. Never really have been in shape for that race. Hope to have enough of a base in the next couple of months to start some speed work. Maybe a fast mile or 5k at Smyrna in August.

First casualty of the running streak is the weight workouts. May try to do some kind of crossfit type of weight workouts to mix things up. Only downside to that is finding time.

10 more weeks

Decided I'm at least 10 weeks away from being in halfway decent shape. At least the kind of shape to start thinking about speedwork and planning workouts. Right now, I'm just happy to be able to get out the door and slog for a few miles.

Started another streak, just to try and turbo kick my running. Also had a pretty decent run with Speedy this morning out at Spain Hill. The hills really worked in our favor and we negative split the run. I'll take my excitement anyway I can get it.

Yesterday we saw the Rutherford Relay folks running all around town. Still don't get the big deal about relays. (Yeah, it's great they're raising money for a good cause) Every runner I saw was all by themselves on some of the really shitty/busy roads in Murfreesboro. They even ran down the road by my house. The road they are in the middle of resurfacing. That had to be a fun section.

I will have to give the city credit for putting in a pump to keep the streets from flooding in our neighborhood. That really surprised me. But, it wouldn't even be needed if the planning commission actually did what they are supposed to do. Also, found out our quiet section of town will be getting a Lowes/Home Depot in addition to the 4th Walmart. (like we really need another one of those)

The start of this cycle I planned on tracking my heart rate to make a pretty graph. Done with the heart rate monitor. This mornings long run was the last time. It did confirm that I'm not training hard enough, but at this point in the cycle that's a good thing. Don't need to get injured by doing to much to soon. Infographics are where its at.