5 mile free run

Short on time but that is ok. I did a quick free 5 mile run this morning. It was my best 5 mile run in a long time. It was in the lower 40's and sunny, perfect.

12 miles

Well today I went 12 miles. I'm worn out, as you can see because I stopped as soon as I got to 12. I ran most of it but did walk for a bit at times. I'm thinking of reducing my miles this Friday from 16 to 5 because it will be a busy work week and I feel like I could use a down mileage week. I took in zero calories and 1.2 liters.

12.1 miles

I ran 12.1 miles today (goal was 12 +/- 0.5 to get me to 32 miles of midweek long run miles). I took in about 0.6 liters of water but no calories. Twelve miles is becoming an odd distance to think about because on one hand it is starting to seem like a short run but on the other hand it's twelve miles. Anyway, it was a bit warmer today so that was nice. I had one serving of Recoverite after the run. I may cut back to using it just twice a week instead of three times. It does seem to help but it's not cheap, cutting back will extend the supply.

Up next: 12 on Saturday and 5 on Sunday.

20.2 miles

Today I ran 20.2 miles. The goal was 20 +/- 0.5 miles. I took in 190 calories via 2 gels and 1.2 liters of water. It was a wet muddy mess out there as we got rain and snow last night. Overall, it was a good run. I took Hammer's Recoverite right after the run.

Photos: Two photos are just about a 1/2 mile apart (around mile 10 on the map). The road above looks great for running and it is but it's about 0.3 miles long (if that).

A good 5 Starbucks free run.

I did the normal Sunday Starbucks and back free run this morning. My legs were tired but I finally had what felt like a normal 5 mile run. This was the easiest, as it should be, run of the week. I was trying to pick up the pace a bit from my normal long run pace.

I tried the Recoverite after today's run just to make sure It doesn't cause any stomach problems. I figured it was better to try it for the first time after a short run. It tasted like a very weak milkshake but was otherwise fine. No problems so far (about 1 hr), so I think I'm in the clear.

12.2 miles

Today I ran 12.2 miles (goal: 12 +/- 0.5). I had my wife and son drop me off outside of town so I could try a new running area (miles 1-3). It was a decent area to run. I did have a very small dog try to attack me (just before mile 2) but got him good with a direct hit from the water bottle and that did the trick. It was almost funny (but only almost).

I don't feel like I have been recovering as well as I should be. It could be that this is the first training program that has me running more the 11 miles once a week (I'm doing that three times a week now). So it might just be more miles. It could also be that I am not eating exactly what my body needs right after a run. So I am going to be trying Hammer's "Recoverite" for the next few months. I'm going to use it for all runs of 10 miles or more (roughly three times a week right after the run).

I like their products because they don't put in any extra crap (e.g. coloring) and its vegan. I'm not vegan but feel better that knowing there are not random animal products in these products. I think the stuff is going to work so even if it doesn't "do" anything, I might get a decent placebo effect.

14.8 miles, 0.5 of those with a dog.

Today I ran 14.8 miles (the goal was 15 +/- 0.5). It was cold (lower 20's). I think I'm starting to become more southern over time. It felt like my leg muscles were affected by the cold as I felt stiff but not in a sore muscle way. It wasn't an easy run. I was fairly tired by mile 11. I took in 1.2 liters of water and 90 calories via 1 gel.

The biggest event in today's run was a running partner for about a half mile. A dog ran out to me around mile 9. It was a average size dog, was not acting aggressive, and seemed to wearing one of those invisible fence collars and so I didn't really react. The dog just came straight out, turned and ran next to me for about 1/2 mile. He seemed to have a good time and it was sort of nice of him to run along with me. He headed home when we came to a T in the road.

I must not have hit full stop on my GPS program. I got an update saying I just hit 15 miles, so I guess I have walked 0.2 miles around the house in the last few hours.

About 15 miles

I ran about 15 miles today in two parts. I ran 8.1 miles but came home to use the restroom and drop off my phone as it started to rain. I went back out and ran just about the same loop but cut off what I think was about a mile. It was a good run overall but I had a small headache. Let me tell you tea is not as good as coffee in the morning. Life lesson: do not run out of coffee or don't drink coffee at all.

5 mile starbucks run (Sunday)

I did the 5 mile to Starbucks and back free run (just shoes, shorts and shirt). Again, this was the hardest mile per mile run of the week as my legs were dead from the miles this week. I'm likely taking Monday and Tuesday off.

I've been trying to make sure I get exactly to my goal mileage when setting out for a run. I'm going to change that to plus/minus a half mile for all runs over 10 miles. I don't want to basically run in circles or the complex to make sure I get in that last half mile if I planned the run and it ended short. I can do bigger loops about a mile out from home but once I get within about a mile I don't have many choices to add distance. I don't think being down at most 1.5 miles for the week will affect anything.

12.2 miles around town

Today I ran 12.2 miles. It was my third run since Wednesday of 12 or more miles. My legs are tired. I was considering cutting back on the miles for this run because I was still sore but I figured the ultra is not going to be easy and thus I went my scheduled 12 today. My general rule and one that most support is that as long as the pain is not joint or sharp pain you can run. Since I'm just sore, I figured I could run. (I took in about 1 liter of water but 0 calories).

The foot seems to be getting better and I have a new theory about it. The old theory was running more helps. This did seem to apply but didn't make much sense. The new theory is that it was my newer pair of running shoes that was causing the problem. The last few days I have been wearing my older pair to protect the newer pair from the wet muddy snow and melt water. My right foot has hurt less and less over the last few days even as I have been running a bunch of miles. The only problem with this theory is the shoes (older and newer) are the same brand, model and size. The only difference is the color. I know it's not the color, so maybe there was a small problem when they made the newer pair. In any case, I am going to stick to the old pair for a while.

13 miles

Today I ran 13 miles. I didn't take in any calories but had about 0.8 liters of water. It was a bit warmer than the last run (but still below 32) so that was good. I did have to stop to run an errand at the bank around mile 2.5 (I guess I did run this errand).

My legs were a bit sore before I left for the run. Running on the snow and ice must have changed my stride enough to use new muscles or at least the same ones in different ways and thus I was still sore from the last run. However, I didn't really notice this when I was running today.

17.3 miles

Today I ran 17.3 miles. I set out only knowing I was going to go more than 16 miles (my last "long" run). It was very cold and the roads and sidewalks made running hard. I probably should have worn long pants and not shorts (it's in the mid 20's). It looked warmer from inside the house.

I've been very hungry lately, even when running. The extra miles are having an effect on my diet. I ate solid food today during the run instead of gels. It is, in part, to save money (gels aren't that expensive it's just probably cheaper to eat normal food). I ate two plain flour tortilla shells (200 total calories) and took in 1.2 liters of water.

Up next: Thursday off, Friday about 13 miles to get 30 miles of midweek long run miles (17 and 13= 30). Next week's long run's will be about 15 miles each to also get to 30 miles of midweek long runs miles. The two week cycle after that will be 32 miles of midweek long runs (20 and 12; 16 and 16). Well, that's the plan anyway.

0 miles, My rough training plan outline

General training plan outline:

Since my best days for long runs are Wednesday and Friday using set plans found elsewhere is out. Those plans assume your long runs (12 plus miles) are on the weekends or at least two days in a row. The key to marathon training and likely Ultramarathons is the long runs. So that is my main focus here:

1) The basic set up is going to be a two week module (call them week A and B) that I just repeat over and over and add miles each time I repeat it. Week A will be one really long run and one shorter long run and the following week (week B) I'll do two medium distance long runs. For example, in the middle of my training Week A might include long runs of 25 miles and 15 miles and the following week B might be long runs of 20 and 20. So for each week in the module the long runs will add to the same total miles (40 in this example) and when I start a new module I will add a bit to the mileage total for the long runs.

2) After reading what I can find on the internet and asking the advice of Trail Slammer (He finished four major 100 milers in one year), I'm planning on making my longest training run about 30 miles. He said he would not do much more than that even training for a 100 mile race.

2) The other runs will be 12 miles or shorter. The general plan is to run about 5 on Tuesday, 12 on Saturday and 5-6 on Sunday. The goal is to run 5 days a week, taking Monday and Thursday off (Thursday being a big work day). I'm not going to 100% stick to those distances, I may reverse Saturday and Sunday distances for example based on the weather and the family schedule.

3) My guru, Hal Hidgon, suggests taking a step back in mileage every third to fourth week and I think it's a great idea. Instead of building these breaks into a plan I will let them come to me. I know my wife will have some weekends trips and my kid is likely to get sick and I might need to skip a midweek run or cut it short for all sorts of reasons. I don't want to plan breaks in running on a good day to run only to be following by a week of forced cut backs. If I find my body really getting run down due to not taking breaks I'll likely skip the tuesday treadmill run to reduce the mileage total for that week.

5 mile Starbucks run

I did the 5 mile Starbucks run free (no gps, no water, no calories) this morning. It was, mile per mile, my hardest run of the week. My legs are tired as my 7 day moving average distance total went over 50 miles this week. The last mile actually was my best and thus confirms why I like to run at least 5 miles each time I run. I don't think my body knows what running is or how to do it for at least 3 miles. My real memory is not great and it seems like that extends to my legs and running.

Up next: Rest. The only time you can get stronger is during rest (not exercise). Thus, I will rest for 1 or 2 days. It might be two days because we might get lots of snow and ice and I'm not a fan of the treadmill.

9.3 miles

Today I ran 9.2 miles (the goal was at least 8). This run was a bit slower pace wise than yesterday's 16. It was snowing and windy and I was a bit tired in the legs. However, overall, it was a good to be out running again. My foot still hurts a bit but it seems to hurt less the more I run (getting numb or running on my foot a different way?). I took in 1.2 liters of water and 0 calories.

Up next: 5 mile Starbucks run on Sunday morning.

16 miles

Today I ran 16 miles. I didn't have a goal in mind when I left beyond running at least 12 miles. I took in 1 liter of water and 190 calories (2 gels). It was a good run since this was longest run since the Marathon in November. I don't have much time to blog today since I put off work to do the run in the morning. I wish someone would pay me to run. I've got to find sponsors. I think my angle will be that I will be out there longer than most so there is more time for people to see the Logo.

5 mile Starbucks run

Tonight I ran to Starbucks and back (no water or calories). I'm not sure why I call this the Starbucks run. There is a Starbucks where I turn around and head back home but I could call it any number of things that are downtown. I guess I call it the Starbucks run because they have the public bathroom and when you run in a town knowing where the bathrooms are is half the battle.

7 mile run but signed up for my first Ultra

I did a 7 mile treadmill run today, but that was the small news. I signed up for the Strolling Jim 40 mile run on May 7th. Let's go.

http://ultrasignup.com/register.aspx?did=10493

12.3 miles and more dog "Fun"

Today I ran 12.3 miles (90 calories, 1 liter of water). It was a good run other than having to turn around twice because of dogs. The first turn around was more of me just being careful. The dogs didn't do anything but I wasn't sure I wanted to go that way anyway and when they both stopped to watch me coming their way I just went the other way.

The second one was a problem. It was a loose "wolf" breed with no owner around. It was sitting on the same side of the road as me and I saw it maybe 1/2 mile out so I switched sides but as soon as I did it took off straight at me across the road. I stopped running and just slowly started walking backwards. A car came along and must have figured out what was going on because it honked and that scared the dog into some yards. I ran into a small complex and waited a bit before just reversing course for good (around mile 9).

I'm really thinking about carrying a can of dog spray with me and some sort of metal rod in my backpack. It wouldn't help if I was surprised by a dog but it could have helped today. I want to avoid all legal issues but want to be bit by a dog less.

Up next: Monday is a schedule day of rest.

Below: the difference between geese in TN and NJ. The NJ geese would be coming towards me to attack, these polite TN geese are quietly swimming away (photo from mile 11 above).

11 miles and monthly review

I ran about 11 miles today. It was raining when I left home so I didn't take my iPhone to measure the distance. I took in 100 calories via a gel and about 1 liter of water.

Monthly review: this was a month of rest and maintenance running. I was able to run the 11 today without much of a problem so the maintenance worked. The rest may have worked in that my foot is not worse, but it's not much better. The spring will see me posting more as I work towards the 40 miler (foot willing).