You Ever Have One Of Those Days?

I took a recovery day today that I hated to take.  I've had have a rather sore foot since my long run last Sunday. Of course I continued to run on it and it hasn't got better. Last night while carrying out the garbage, I stepped on the edge of a stair tread and twisted the ankle of the sore foot. Beautiful. I have a long run scheduled tomorrow so I cancelled the short 4 I had planned for today.

I am having the Bahama Mama drive me 12.4 miles away from the house and drop me off and go back home. My intention is to run back the 12.4 to get closer to my half marathon distance in a training run. I'm going to wear an empty hydration belt and hide my four small bottles along the way out, then retrieve them as I run home, drink up and load the bottles onto my belt. Hydration and GU is secured. I hope this works well. It's a long run to make on a sore foot without an alternative for getting home. Love to all of you racing this weekend and love to all my DM friends who are just busting ass by yourselves.

Am I getting Old Or Something? I Seem A Little Sore

I took my scheduled day off today. I needed it. I can run fast and I can run long, but if I run fast and long, it takes me an extra day to recover. No big deal here. I plan for that. I'll rest today, cruise 4 miles tomorrow and punish myself again Sunday on my 10 miler. As Charlie Daniels says, "That's how it's done Son."

The Run You're Always Waiting For

I ran a 7 mile run on my usual course and nailed it finally. I went out the creek and turned up the hill out Tom's Run to the seven mile turn-around and was right on pace to go under 70 minutes for this course. Actually I had never gone under 75 minutes for this course before but my goal today was to dress and travel light (no water bottles) and try to go under 70 minutes. It was beautiful weather, 52* and no wind. I was dressed perfectly and was slightly cool the whole way. Just the way it should be. On the trip back, I recognized every landmark I had passed in forty years of running this road and knew I was going very well. Finally I climbed the last hill that comes about a half mile from my house and put in in cruise control to finish in 1:09.26. I broke my 70 minutes and beat my old best by at least five minutes. (I'll have to look that up.)

You all will probably say "Yuck" to this but I really got dry during the run. Terribly dry and started looking for a water source. I saw a natural stream pouring out of a rock on the side of a cliff. I made note of it. On the way back from the turn-around I spied a tossed empty Avian water bottle and stuffed it in the back of my pants. When I got back to the stream, I rinsed the bottle, filled it up and fired it down. I tossed it into the first trash can I passed. It was beautiful clear amazingly cold water that I hope doesn't give me Mad Cow. Anyway, I'd do it again and I got a great run. I am pumped and full of confidence now.

Intervals Take Your Soul

Monster interval workout at the gym. Intervals are really the only thing I like about a treadmill. They do give you exact pace and measurement. I ran 8 quarters, 2 @ 10 minute mile pace, 2 @ 9, 2 @ 8 and 2 @ 7 minute mile pace. With short walks I only covered about three miles but that was an afterthought. My concern, of course was how well did I run the fast quarters and I have to say I was never out of breath. I hammered it.

I also weighed in at 177 with all my clothes, shoes, sweat etc. and I feel good about that. My ideal long distance weight is about 160 and I have almost 2 months to get there before the Ogden Half Marathon. I feel great. My foot didn't hurt and my nutrition plan is working. Hell......I'm may just chase down a Kenyan in May. (Hah.)

George Jetson Knew What he Was Doing

My foot still hurt this morning. I tried to run on the treadmill but it was too sore. So I cranked it up to 10* grade and 4.0 speed and power hiked for 20 minutes. That hurt my foot too because I was always pushing off with my toes. I hammered it anyway for the 20 minutes. Hell, I wasn't going home. Then I got on the elliptical and did intervals. I was nice and warm at this point so I hammered for 2 minutes and cruised for 1 minute. That was more fun than I thought it would be. I feel good about this workout.

Oh, by the way. One of you ladies here talked about working out to Adele the other day. I got on I-tunes and got it and took it to the gym. I'm not sure it's workout music but some of the very soulful, slow and powerful songs made me want to go find my wife. So thanks very much for that. My wife may write later. Love to all.

I Have An Ouchey

I Have An Ouchey. It's OK though. My foot is stiff and sore but today is a scheduled day off so I will rest up. Maybe tomorrow, if I have to, I'll hit the elliptical for a while but I will probably just run an easy one.

What Is That Bright Orb In The Sky And Why Is It Following Me?

What Is That Bright Orb In The Sky And Why Is It Following Me? I ran my 8 mile run but I don't have a time for ya. At the 4.5 mile point I stepped on a rock and hurt my right foot so I kinda hobbled the 3.5 miles back to home. I sort of switched to a heel strike kinda thing, found a good pace and sailed on home but I did turn my watch off. Bad enough being a little hurt but I didn't want to stare at a poor time on my watch all day and wonder what could have been.

Since I overcompensated for my hurt foot, now everything hurts...calves, hips, etc.......but that's OK. I'm hurt, not injured. Big difference. So I'm gonna do the only smart thing to do. NO I'm not going to the doctor! I'm gonna go buy some beer, go out back with the Goddess and celebrate a courageous 8 mile run in the sun! To all my heroes that raced this week....... Godspeed. To all my DM heroes that didn't....have a beer and think kindly of old Pappy.

According To Dean Karnazes

According to the "Dean Karnazes" rule, I may have a new world record. I ran my Fork Ridge trail 5k in 29:58.81 this morning at 6:00 am. I know that in itself isn't a world record but, and I'll have to check, it may be the first time that a 5k has been run at 29:58 from my house, in the dark, in my shoes, in the snow with one shoelace untied for the last mile. Unless somebody can prove that they have done it, and I haven't seen anybody around my house in untied running shoes, I claim the record.

I will say this though, Nora and Corey and my other DM friends are invited to my house to try to best my world record. But they have to wear my shoes....untied. Tell me what time you are coming.......I'll make lunch.

Spirit Of The Marathon

Today was a scheduled recovery day and I took it. I felt fine...could have run...but I did what I should do, rest for the hard efforts.

I have to ask, has anyone seen the movie on Netflix called Spirit of the Marathon? Maybe you all have and I'm the last person who hadn't but yesterday I found this movie under documentaries on Netflix and watched it. It...is...amazing. It's a story of regular people like us (and one elite) training and running the Chicago Marathon. If you can watch the entire movie and not come to your feet with a lump in your throat cheering for these people, you must not be paying attention. Maybe the best documentary about running I have ever seen. This isn't a commercial here at all. It is just that good. I immediately went to Amazon and bought a copy. Take a peek if you can. Tremendous!

The Treadmill Was A Mistake

I was scheduled for a 4 mile tempo run today. I did it, actually five miles, but not as I expected. I peeked outside and the weather was terrible. It was rainy, damp and extremely cold. I made the decision to go to the gym and hit the treadmill. I forgot it was senior citizens day. I love those people but they turn the heat up to about a hundred. I warmed up a mile and had already gone through a bottle of water. It was like running Badwater. I set the 'mill for 8 minute miles and struggled mightily for four miles. I finished in 34:14 cause I was dying in there.

Two things I accomplished today:
1. I got my run in and ran a decent 4 mile tempo run.
2. I am now certified to run in the desert. It couldn't possibly be hotter.

Run hard, stay hydrated and don't give up the ship.