Running by time

Running by time

I had an excellent 13 mile run today.  

Last week’s 13 mile run was so hard and all I could think about during the run was to count down the miles. It was really bad. 

Today, I knew I would take at least 2 hours to finish, so I purposely ran in a way that I didn’t know how far I had gone, and waited for 2 hours to check my mileage. I was relaxed and really enjoyed running and not thinking of mileage.  At the 2 hour mark, I looked at my phone and had less then a mile to go. 



So I ran my long run at a 30 second faster pace and felt good at the end. I was tired and could feel it in my legs, but I really felt good.  So for the second week in a row I’ve run exactly 45.7 miles and this week was at a 30 second faster pace overall. 

Finally I ran 163 miles for the month – the best mileage in 18 months and it was on a short month. 

Next week is a recovery week, so I get to cut my mileage by about 20%.  In a way I wish I could keep my mileage up, but I’m trying to run smarter and my 52 year old body needs some rest so I don’t get hurt. 

Running is beginning to get fun again. 

Tom

My week running and learning life lessons from my workouts

I made my goal this week – but it wasn’t pretty!  My goal was 45 miles and after my low mileage week last week, I had hopes for a great set of workouts.

Monday 6 miles – My plan was 8 miles, but it was raining hard, I was soaked.  I was cold.  I ran through puddles 2 inches deep and it was getting dark, so I figured I’d cut my day by 2 miles and try to make it up later in the week.

Tuesday 10 miles – My plan was for an 8 mile hill run with TJ, but after the hills (crazy hills), I decided to make up my 2 miles from Monday and ended up with a 10 mile weekday run.  This was the longest weekday run I’ve had in my short career and was a lot of fun with TJ.

Wednesday 4 miles – My plan was for 4 miles in order to give my body a rest.  I started the run and knew it would be rough.  I was tired from the 14 miles the two previous days.  It was windy!  30 mph winds right in my face.  So as I was running into the wind, I could tell I was using my hill run muscles – and they weren’t happy about it.  I finished, but I was exhausted – really exhausted!  RS had to drive me home.

Thursday 8 miles – My plan was for 8 miles and I did it.  It was very cold (wind chill in the low 20s) and it was  a rough run, but I got through it and felt great about my mileage so far.

Friday 4 miles – I planned on 4 miles as I knew Saturday I would have the longest run I’d attempted in a year.  The run was okay.  I was a bit sore and tired from the week, but my weight was down (183) to the lowest it had been in a LONG time and I was really glad it was Friday.

Saturday 13 miles – This was tough.  I planned on 13 miles.  I knew if I made it, I would have a record week since my marathon 18 months before.  After about mile 5, I started fading. By mile 8 I was doing poorly.  I didn’t bring goo or any type of help for the run as it was a training run and I wanted to “feel” the whole run.  I hit a wall at mile 9.  It felt similar to my marathon.  I thought as I was running that if I finished this run, I would have run 25 miles in 3 days, so my body was feeling that mileage.  RS was running in the same park and by mile 11, I texted him and asked him to run with me my last two miles.  I was really hurting, but I wanted to finish.  People hit walls all the time in races and I wanted to get past it and finish what I started.  I finally made my 13 miles – I was shot.  I finished just under a 10 minute mile.  It took me 20 minutes just to be able to drive home and then I still was doing poorly.  After a shower and recovery drink I felt better though.  Honestly, if it weren’t for RS being with me, I might has stopped early.  I probably should have stopped anyway, but I was determined to finish my long day and record week.

I think running is like life.  Some days are great, some aren’t.  Some days there is no reason why the day is as bad as it feels.  Some days you want to give up half way through.  But learning to push yourself past that point is a life lesson that running really helps with.  Knowing that as your run the race, you are running for something more then just running.  You are training for lessons in life that are invaluable to learn.

I’m glad I run.

Tom

Finally success running smart!

I had a successful week running last week.  For me it was amazingly successful.

I’ve been running 41 miles a week for several weeks and to prevent a crash in my running, I decided to have a low mileage week.  My goal was to run 31 miles during the week with my longest run being 6 miles.  I ended up with 30.9 (but whose counting).

By Sunday, I felt great again.  My soreness was gone and my body “felt” healed.  This is huge for me.  In the past (1.5 years ago when I used to run this kind of mileage), I would keep running the higher mileage and then after a month or so I’d get hurt or have some issue that set me back into the low 100s.

Yesterday was going to be and 8 mile run, the first run of my 45 miles week (post recovery).  I did run, but it was raining hard and getting dark as the afternoon got late.  I got a late start because of issues beyond my control and by the time I got to 6 miles, I called it a day.  It was raining so hard toward the end of the run that it was like I was in basic training in the army.  I could barely see through the rain.  It was awesome.  I had negative splits with the first mile at a 9:40 pace, down to 8:15 my last mile.  I’ve learned to start out slow and then work my speed up throughout my run.  It makes all the difference in a good run.

There was one other soul out running at the same time as me in the park.  Just us two, going opposite directions and passing each other slashing in the puddles.

So my plan was for 8 miles yesterday, but I settled for 6.  I’ll make up the other two sometime this week.  Today is an 8 mile hill run, then Wednesday 4 miles, Thursday 8, Friday 4, and Saturday 13.  Sunday will be a 10 mile bike trail ride with RS and then it all starts over next Monday.

By the way, I was reading the recap of my only marathon and all the comments from it the other day.  Oh how I want to run one again.  This time, I want to run it smartly and with strength.  No plans yet, but maybe Chicago?  That would be cool! Maybe I could see my friend at runningonhealthy.com. 🙂

Happy trails.

Tom

Racing the sun in running shoes

This is my recovery week for running.

I’ve run 41+ miles for two weeks in a row and now need my body to heal a bit.  In the past, I would keep increasing my mileage until I got close to 200 miles in a month and then my running would crash.  My monthly charts look like stair steps going up, up, up and then major drop off.  After my marathon in Sept of 2013, everything crashed.  Now, I’m trying to be smart about my mileage and strength.

Yesterday was a particularly tough day in general.  It started as usual waking up at 4:00AM and at work by 5:30.  After work, I was looking forward to a slow 4 mile run with RS at the park while JR rode her bike.  I got home at 3:30PM and sat in my car for a minute and just enjoyed the silence.  No one wanting something from me, no noise, just quiet.  I thought, “I could sit here for hours and just relax”.

Then my phone rang!@#$%  It was work with a major database crash.  SERIOUSLY!!!  I finally have a “zen” moment and it is all over in seconds.

I spent the next hour recovering the databases (successfully, BTW) and then rushed out the door to get to the park to get my 4 miles in before dark.  I don’t run after dark outside of my neighborhood – just my preference.  We got to the park and I knew it would be close.  RS and I started our run out much faster then I wanted.  We had no choice.  We were racing the sun and that isn’t an easy thing to do.  Also my lovely daughter was riding her bike and I didn’t want her riding after dark.

As we came up to the 4 mile mark, it was dusk.  The sunset was beautiful and we were tired (more from the 8 mile hill run the day before then this run).

So we beat the sun… sort of.  Unfortunately this was to be a slow, easy run (as are the rest of the runs this week).  I need to recover, and racing the sun isn’t the way to succeed in slowing down.

Another 4 mile run today (and the rest of the week) and then 7 on Saturday and I’ll be at 31 miles.  Next week, 45!

Tom

Something has changed with my running

Two weeks.

The past two weeks, something has changed with my running… in a good way.

It all started 3 weeks ago.  I was complaining to TJ that my legs were shot and that I wasn’t even running much.  On top of everything, my back was a mess.  My right hip was hurting and I just couldn’t figure out what to do.

He reminded me that the hill runs I used to do would really help me and I hadn’t been doing them at all lately.  So the next Monday he and I set out for a hill run in a neighborhood nearby.  It has crazy hills.  Some high, some long, but every stride in this neighborhood takes you up or down a hill.  When we finished running all the streets, we had completed 8 miles of hills (and my longest run in months).  I was shot.  I had nothing left.  BUT I finished all 8 miles.

Since then TJ, RS and I have run those hills each week.  TJ and I have run them 3 time and RS twice.  The impact has been nothing but phenomenal!  I had one of the best months in January since my marathon in September of 2013 last month.  The past two weeks I have run 41 miles each week. These two weeks combined are more then most months I’ve run since my marathon.  I feel great.  My legs are strong.  Everything is beginning to click.

Now that I have had 2 high mileage weeks, I am taking this week and cutting back about 30%.  My legs feel great, but they feel the pain of the past few weeks.  The last thing I want now is the get hurt.

So I’ll run about 30 miles this week and then I’ll add 10% to my last couple week totals and up my mileage to 45 miles next week.

The great thing, is that I am not training for anything in particular.  I was going to run a half marathon in March, but that isn’t going to happen.  In a way, this is good.  I’m running for me.  I’m running because I want to.  I’m running for the challenge and not to prepare for something.  I can take this slow and do what ever I need to get back to where I was a couple years ago.

Don’t get me wrong.  My goal is another marathon.  But this time I want the strength, the ability. the grace to run it the best I can.

I’m running.

I’m glad.

Tom

PS: My daughter has suffered greatly with Fibromyalgia.  She had to quit work, she could barely move off the couch for a year.  Now she has lost a lot of weight, is biking and getting back her life.  This last week she ran with RS and me several times off and on during our runs.  She is up to running almost 3 miles a day and is looking better then I’ve seen her in years.  I can’t say how proud and excited I am for her and how humbled I am that God has given her the grace to “come back”!

Finally, an update on running, racing, hills and bikes!

It has been a long time since I last wrote.  Honestly, I just didn’t have the time to get a post out.  Life has been rolling at a thousand miles per hour for the last month, but I did get to run a race, run most days, do a huge hill run and bike some trails.

Red Shoe Run (formally the Red Nose Run)

This was the 3rd time TJ and I ran this race for the Ronald McDonald House.  It was a great race for us.  RS joined this year for his first year running this 5K and a coworker of TJ came also.

Cool things about our race:

  • TJ came is second overall out of 340 runners of the 5K.  Wow!
  • I came in 2nd in my age group (the old guys) and 19th overall.
  • RS ran his first race in 6 months and beat his last time by 10 minutes.  He has just started taking up the running mantle again.
  • TJ’s coworker ran his first 5K.  TJ has been running with him once a week and the guy went from out of shape, to running his first 5K, first 3 mile run and best time he had ever run.  TJ was so excited to have such an impact.
  • It was 18 degrees and windy at race time.  Okay, that wasn’t cool… it was cold.  I couldn’t feel my fingers in my gloves by the time I finished.  Alabama isn’t supposed to be that cold, EVER.

It was a good race and as always the Ronald McDonald House did a great job and raised a decent amount of money.  We joined the race too late to do any fund raising, however it was a great event to be a part.

Running in general

My running is picking up a bit.  In December I hurt my heel (heel spur to be exact) and had to slow down.  It still hurts from time to time, but I can and do run each day.  I am trying my best to get out of running 4 miles.  I have been stuck in a rut since summer and need to get some distance.  Last week I ran a 5 mile and 6 mile run, so that is a beginning. Running in the cold isn’t my favorite thing to do, but it is better than the heat.  The last few days it has been between 60 – 70, so life has been quite good for running.

Hill Run

I told TJ over the weekend that I really needed a hill run.  I haven’t run hills in a long time and I could tell.  My legs have felt tired during my daily runs and my hip/back hurt much more over the weekend after I picked up my mileage last week.  He asked if I wanted to run the hills in a nearby neighborhood and I agreed.  It was insane.

We ran a total of 8 miles (my longest run in a long time) and 700 feet in elevation.  He stayed with me though and I made it through without stopping.  The day before RS and I road bikes on trails at our state park for an hour and my legs were already tired.  So the hill run wiped them out.  Toward the end of the run we ran the biggest hill around.  I almost didn’t have the strength to make it.  My breathing was labored, but my legs had nothing left.  I plowed through and made it to the top of that hill, but I’m sure I wasn’t moving very fast.  The last quarter mile I put everything into the run I had left.  I can honestly say I have never felt so tired since my marathon.

The good news is that my legs feel better today.  Yesterday, the day after the hills, my legs still felt off.  My 4 mile slow recovery run was very slow and not fun.  Today, after a good night sleep and some time between me and the hills, my legs feel better, my back is better and my hip doesn’t hurt.  I don’t like running hills,, but they are worth the pain, at least for me!

Conclusion

Life is beginning to return to normal.  My work has been insane (14 hour days at times) and as a result, life was stressful.  Work is still hectic, but I feel like I am beginning to get a handle on things.  I hope to possibly run the Shamrock Half Marathon in March (was trying for the marathon, but… NOT).  If I can stay healthy and increase my mileage, I should be label to do it.

Virginia Beach, here I come!

 

Tom

PS – My weight got up there after the holidays and injuries.  I was near 200 lbs January 5th.  Today (Jan 21) I am back to 188. I hope to continue this downward trend in my weight for about another 10 lbs.

My 2 mile run and quest for slow running

2 miles.

I ran a 2 mile run for the first time in two weeks yesterday.

My heel has been hurt.  Might be my achilles.  I stopped all running until I thought I could give it a good try and yesterday was the day.  The run went well.  Of course I paid a bit too much attention to my heel, but I had no problems.  TJ bought me new shoes that have more of a built up heel and I could really feel the support.

I honestly think this latest injury was caused by 3 things…

1) I had new shoes.  They ran great.  I won’t mention the brand here, but I loved them and felt like I could run much better then ever before in them.  Sadly, about 20 miles into wearing them, I felt a tug of pain on my heel.  Not wanting to give up on shoes after 20 miles I kept going.  I tied them differently to try and give more support.  Finally, one day the pain wasn’t feeling better. I ran one step too far and something sprang in my heel. No more running for two weeks.

2) Speed.  The need for speed.  I’m an old man (not really, but older then most of you I’m sure).  I have been on a quest to run faster and farther since I started my running career almost 3 years ago.  I’ve done well.  I’ve won my age group in many 5Ks.  I finished in the top 4 percent of my age group in my Country Music Half Marathon.  I ran half of my only marathon at an 8 minute pace (and the second half at a 12:00 pace).  Speed is fun, but for me, it causes injuries.  So I am giving up on speed and going to start running for distance.  I want to run another marathon, an ultra marathon, perhaps a 50 miler.  There are far more goals for me to achieve beyond being fast and taking chances at getting hurt.  I still hope to BQ one day, but for now, that dream is set aside.

3) Cycling.  God gave me the wisdom to buy a fairly cheap bike on Black Friday.  If it weren’t for that purchase, I’d be walking everyday because of my ankle and hating it.  So, instead I’ve been riding.  Not everyday as I’ve been out of town some and had other commitments, but several times I’ve gotten out an ridden with my kids.  Sunday was awesome.  RS and I road trails at the Mountain State Park for 6 miles.  I probably should have thought differently when I saw the sign to “Rattle Snake Ridge” and let RS talk me into going on that trail.  We made it, but it was a bit above my comfort zone.  Also, after our 6 miles with RS on the trails, I got to ride with JS for 13 miles at a small park near our home. She suffers from fibromyalgia and to be able to ride that much at one time was quite a victory.

RS at the top of Rattle Snake Ridge

RS at the top of Rattle Snake Ridge

So, all that to say, speed is out (except on the bike) and running long and slow is in.  It is a new chapter for me and will take time to get into my head (don’t run fast), but I think it is the way to go, at least for now.

Hey, maybe I can get to Boston running for a charity.  Who said I have to kill myself to reach my dreams.

Have an awesome week.

Tom

 

The agony of de-heel

I was feeling good.  The day before, I just had the best 5 mile run, coming in under an 8:00 mile.  This day I chose to take it easy and not push it.  As I ran, my heel spur began to bother me.  It has been bothering me a lot lately.  So I concentrated on my form and tried to relax.

The run continued and I sped up a bit.  I was really wanting to have another good run.  I shouldn’t have done that.  My heel began hurting more and I kept relaxing and running.  At the 4 mile point, it hit.  The pain.  There was definitely something wrong.  I stopped immediately and began to walk.  Shortly the walk became a limp.  I had to walk a quarter mile back to my car and it took almost as long as it did to run the 4 miles.

I then limped for 4 days.  I had a lot to get done and didn’t ice it like I should have.  I still don’t know if it is my achilles or heel spur.

The good news is that I bought that bike over black Friday.  My heel didn’t hurt at all riding the bike.  I rode with my only daughter one day.  She has suffers a lot from Fibromyalgia and it was great riding slowly through the neighborhood with her.

Sunday was also good.  I went riding at the State Park with RS.  We rode a lot.  We rode mountain trails and roads.  The trails were really hard to get used to at first, but by the end, we were riding hard and having a lot of fun.  We rode some roads for a while and then headed back to the car.  Going up the hill to where we parked was hard as my legs were rubber.  Funny that I can run 5 miles hard and fast, but I can’t ride 5 miles without major effort.

Today, 5 days after my injury I am doing better.  I walked without a limp and have little pain.  I won’t have time to run again until Wednesday, so I should be good to go.

I was just thinking a week ago that what has kept me from running most lately has been other health issues (stones, mainly), and then this…

Either way, I will be back.  I will run.  I will keep the edge and, Lord willing, I will run another marathon… Boston maybe!

Tom

Running with my new bike

With everything that has happened to me over the past couple of months, I decided to try to mix things up.

No, I’m not going to stop running.  In fact I hope that by the middle of March I will have completed 2 half marathons and 1 full. That might be wishful thinking, but hey, a man can dream.

Going back to Black Friday, I wondered into Dicks Sporting Goods with 2 of my kids.  There, in the back of the store were the bikes.  By that evening all three of us had new bikes.  These are by no means expensive bikes or ones that you might take a 30 mile ride on, but I really felt the need to have another avenue for my exercise and have been contemplating cycling for a while.

Yesterday I went out for my hill run and got back with tired legs and then RS and I hopped on our bikes and road a couple miles.  I didn’t want to overdo it and didn’t want to make me too sore, but it was a lot of fun and just enough to finish off what strength I had left in my legs.

My plan is to run and then bike each day for a while.  If I get hurt and cannot run, then I’ll just bike instead.  Done are the days of walking for an hour when I can’t run.  Of course walking is still an option, but now I have 3 options rather then 2.

Thanks for all the well wishes from my post from yesterday. I’m hoping and praying that I am now done with carrying stones in my body and can concentrate on moving forward again.

Tom

Running with a stone!

Running has taken a back seat at times over the past couple months to physical issues.

First, a couple (or the same) kidney stones that put me down for a week.

Then a mass on my kidney was found that ended up being a cyst.  No big deal after all.

Finally a week ago Friday I had a good run.  It was only 4 miles, but I felt good and enjoyed it.  I got home and went to the bathroom and had very visible blood in my urine.  Ugh.  Not something else.  So I went to the doc in a box and they said I had no infection, but if it continued, I should go to the ER.  Fortunately it stopped quickly and I was fine.  I took Saturday as my day off of running as usual and then went out Sunday for a longer run.

The weather was cool on Sunday and lots of rain, but the run was good.  I got to 7.5 miles when the thunder started.  I texted my son to come pick me up (as I do not run in storms) and by the time he got to me, it was thundering and lightening all around me.  I got home safely and totally soaked and went up to get in a shower.  I used the bathroom and… yes… bloody urine again.

So now I realized, this wasn’t a one time thing and it was connected to running.  I’ve had lots of injuries over the past few years of running, but this one took the cake.  So Monday I made an appointment with a urologist and waited to see what was happening to me.

Fortunately it wasn’t something horrible.  I had a stone in my bladder and when I would run, the stone would literally cut my bladder and make me bleed.  So I had to stop running until I could get this stone out of me surgically.  My doctor was able to schedule me for last Wednesday, so I went in, got it out and came home.

Finally yesterday I ran and had no problems.  It was such a relief to run and not bleed.  Crazy me writing that, but it is true.

I hope that all these seemingly unrelated problems are now over and I can get back to training for my half marathon at the end of December. I have new shoes, a fixed up body and am ready to head out.

One cool thing is that my urologist commented that it is incredibly rare for someone to lose nearly 100 lbs by diet and exercise. He said in all his years of practice he only knows of about a dozen people who have done that successfully.  I admit, that made my day.

Tom