17.4 miles: The bonk

Today I went 17.4 miles. It was 86 degrees with 53% humidity at the end of the run. I took in about 4 liters of water and 3 endurolytes. I was doing fine until about mile 12 or 13 when I just ran out of energy. I hit a wall. The last 4 miles or so were a combination of running and walking with more walking than running (at least time wise).

A number of factors likely played into the bonk. 1) This was my first real run in the heat for this year. 2) I only had 90 calories during the run when normally I might have 300-400 for a run of this length. 3) Last night's sleep was worse than the normal bad. 4) I might not be 100% muscle recovered from the Strolling Jim.

Up next: Friday- A mid-distance run (5-12 miles)

Summer plan

The basic summer plan is not to have one. The weather is too much of a factor. In the winter I can plan a twenty mile run and just run it no matter what. In the summer if I have a 20 miler planned and it's in the 90's and humid it makes the run not fun. I run for fun so I plan to avoid not having fun.

Instead I will use rough guidelines for my running:

1) Sunday do the five mile Starbucks run. This is a standard run and works well with the family schedule.

2) Run at least two long 20-30 mile runs a month.

3) The warmer it is the faster and shorter my runs will be. The cooler the weather, the longer and slower the runs will be.

4) All runs should be at least 5 miles.

5) If it's super hot for a week or two I'll work on running 5 miles faster. If it's rather cool (for the summer) for a week or two I'll do a few 15-30 mile runs.

The goal is to come out of the summer and still have no problems doing a 20 mile long run and to pick up the overall pace of my runs with the aim of improving my marathon time.

5 mile plague run

I ran five miles today; the Starbucks run. Whatever pollen affects me was out in full force today as my eyes were itching and I was sneezing like mad. Plus the Cicadas are really affecting my running route now. A few of them landed on me today and I'm sure I crunched many. They are really loud.

Up next: Monday and Tuesday off to rest the ankle. Wednesday A longer run depending on how well the ankle feels and the weather.

2.5 miles + Fiddlin Fish 5K + 2.5 miles= 8.1 miles

Today I ran downtown (2.5 miles), ran the Fiddlin Fish 5k and then ran home (2.5 miles). I had no plans to run it fast. The basic idea was to run about a 10 minute per mile pace which still would be fastest I've run in a long time considering my training for the 41.2 mile Strolling Jim.

I think my time was about 27:10 (I'll adjust that once the results are posted). This is an 8:44 pace. I think I started at a 10 minute pace but just kept getting faster as I figured out I was still feeling good. I'm sure each mile was faster than the last.

I crossed the finish line and took a water bottle and kept on going and just ran home. It was a small event as far as the number of people there. I'd consider doing it again next year.

5.2 miles

Today I basically did the Starbuck run with just a little bit extra mainly to get some shade in the park. Return of the heat was not fun, can't wait for the fall. The heel was ok, not great but not bad.

Tomorrow: The plan is to run into town and then do the 5k.

zero miles: all dressed up but going nowhere

Yesterday I got in my running gear and headed out the door for a mid distance run (5-14 or so). However my right ankle was hurting a bit. This is the same problem I was having right before the Strolling Jim but didn't hurt during that 41.2 mile run. I made the call that running was not the thing to do so I turned around a went home. I rested it yesterday and today. I'll run 5 tomorrow and about 6-9 or Saturday (including the 5k).

The basic plan is to keep running fewer miles (more like half-marathon training) if the ankle keeps hurting at the same level. If it's still hurting mid June I'll take two weeks off. I will of course stop before that if it gets worse after each run.

It could all just be about breaking in the new shoes. I wore the new pair for a few of my last runs before Strolling Jim but wore my old pair for the run.

10.3 miles

Today I ran 10.3 miles (0.6 liters of water, zero calories). It was a good run with an average pace. It felt like nothing at all. I can tell I'm in good running shape from training for the ultra. It's time to work a bit on picking up the pace. If I had tried to sprint 10 miles it would have felt like something of course.

Up next: 5 to ? mile run tomorrow, depends how well my work goes and how much time I have.