One Year Later...

It's hard to believe that a year went by since my last post.  I decided not to continue my blog because I concentrated on my handwritten running log, which I felt was a lot easier for me to track workouts and what I had planned ahead.  In the world of the internet and social media, it was refreshing to unplug for a year.  Did I plan it?  Yes, but I didn't expect to stay unplug for a year!

I never made it to the Niagara Falls International Marathon last October.  No, I didn't get injured, thank God!  It was a vacation scheduling conflict with work.  Oh well.  It was out of my control.  I decided to run the Goofy Challenge in Walt Disney World in Orlando.  My wife convinced me to do the Goofy Challenge instead of just running the marathon.  I remember her saying, "We're not flying all the way to Orlando just to run a marathon!"  The Goofy Challenge is running a half marathon on Saturday and a full marathon on Sunday.  It was quite the challenge, but was also quite a challenge to train for!  I formulated a training plan based on the goal of running two races back-to-back.  I kept to my normal plan of running 3-4 days a week, but these days were target runs of mixing progression and tempo runs, mixing progression runs with hill repeats, and long slow runs.  Every other week when I ran for four days, I ran two back-to-back hard runs.  One day I ran a progression run followed with a hard hill repeat workout in the gym.  I ran on the treadmill to precisely control the elevation as well as give my body a break from pounding on the roads.  I was nervous with my training at first because I never trained that way and never had a goal of running back-to-back races.  As I progressed in my training, I got more confident.  Race weekend came and I trusted in my training and preparation.  I ran the half marathon in 1:30:55 (goal was to break 1:30:00) and ran the marathon in 3:12:55 (goal was to break 3:15:00).  My total time for 39.3 miles is 4:43:54 (goal was to break 4:45:00).

After Orlando, I took four days off before starting my next training plan for Boston three months!  I stuck to the same 3-4 day training weeks, but didn't feel the same as I did when I trained to Boston 2011.  Boston 2012 became one of the hottest Boston races with temperatures in the mid-80's by the time I finished.  I pushed through the start when temperatures were already just under 70.  A nice cool wind helped, but it soon got warmer and warmer.  The spectators along the way added to the awesome volunteer hydration stations.  The spectators who were between hydration stations had their garden hoses spraying water over our heads, gave out oranges, candy, cool wet sponges and even ice!  Kids had fun spraying us with water from their water guns!

I maintained a steady pace with the goal of breaking 3:25:00, which is my Boston Age-Qualifying time.  I slowed down during miles 19 through 25, but found some energy to push through the last 1.2 miles in a 7:05 pace helping me cross the finish line in 3:18:55!  It was my 5th consecutive Boston Marathon and my slowest since running a 3:22:48 in 2009.  I almost didn't run that one due to a nagging right hamstring injury!  I also ran the last two Boston Marathons as member of the American Cancer Society's DetermiNation Team.  I raised over $3,000 to help those fight cancer and to help find a cure.  Thank you all for your support!

Now I'm focusing on the NYC Marathon this November.

Record Setting Performance!

On 7/26, the final RVRR Summer Series Cross Country Race was held. All I had to do was not get beaten by the other Master's Division (40 - 44) runner in contention for the Overall Master's Division winner by about 90 seconds. My right calf was feeling awesome, but was still cautious. I warmed up with a 1.75 run and felt no pain. I stretched and did a couple of strides and still no pain. The start was fast, but I decided not to jump up with the lead pack as I did in the past. I stayed steady for the first mile, which I was surprised to complete in 6:10. My calf was feeling fine and got into a rhythm. The only issue was my mouth was so dry! I completed the second mile in 6:19, but still managed to pass a few runners. I held on to complete the third mile in 6:21 holding off the runners I heard breathing down my back! I finished in 19:33 (6:17 pace). I came in 2nd in the Master's Division, but it was his first RVRR race. He beat me by 8 seconds! Mission accomplished! I won the Summer Series Master's Division in record-setting fashion! The RVRR has held the Summer Series at Buccleuch Park since 2007 and the previous record was 1:00:06. I lowered the record by 1:28 to 58:38! And I had no pain in my right calf!

Weather:
Weight After Run = 140.
Shoes: Saucony Kinvara (lime).

Now to concentrate on the Niagara Falls International Marathon!

More Rehab!

I decided to resume running after 3 days of rest and massages, but this time to run on the treadmill. I recalled that I did a lot of running on the treadmill in preparation for last April's Boston Marathon. If I couldn't run past 2 - 3 miles, then I would use the elliptical to maintain my cardio fitness. It seemed to work as I logged over 21 miles on the treadmill with virtually no pain!

7/18 - Marlboro Retro Fitness (MRF). Ran 3.1 miles in 25:23 (8:10 pace). No pain, but decided not to go further. Completed 2.5 miles on the elliptical in 20:00.
Weather: Indoors.
Weight After Run = 142.
Shoes: Nike LunarGlide+2 (orange).

7/19 - MRF. Ran 5 miles in 39:11 (7:50). Felt much better with no pain. Decided not to do the elliptical.
Weather: Indoors.
Weight After Run = 142.
Shoes: Nike LunarGlide+2 (orange).

7/20 - MRF. 1-Hour Run. Started real slow at 10:00 pace slowly increasing the speed as I felt real good. I had no pain throughout the run and decided to push it. I was feeling great until 7.85 miles when I was at about a 6:05 pace. My right calf developed a sharp pain and I significantly reduced the speed back down to 10:00 pace! Ugh! I stretched it out and massage Tiger Balm that night and later wore the compression sleeves to sleep.
Weather: Indoors.
Weight After Run = 140.
Shoes: Nike LunarGlide+2 (orange).

7/22 - MRF. Massaged Icy Hot into my right calf before the run. Ran the first 4 miles in 32:00 (8:00). I was feeling great when I pushed the pace for the next 28:00 in which I covered 4.24 miles (6:36 pace) with no pain! My confidence is much higher, but still cautious. Massaged Icy Hot and later wore the compression sleeve to sleep.
Weather:
Weight After Run = 140.
Shoes: Saucony Kinvara (lime).
7/24 - John A. Phillips Park. Easy Run with Strong Finishing Final Mile. Ran 6.2 miles in 44:30 (7:10 pace). Last mile was in 6:33. No pain! I think I should be okay for the final RVRR Summer Series Cross Country Race on 7/24.
Weather:
Weight After Run = 141.
Shoes: Nike LunarGlide+2 (orange).

TOTAL MILEAGE = 30.54

Rehab!

I continued to rehab my right calf. I didn't run the 3rd RVRR Summer Series Cross Country Race, which was on 7/12. I attended it to cheer runners and take pictures. It's a weird feeling to be on the sidelines and not racing! It was also hot and humid, so maybe it was good I didn't run because I might have aggravated my injury even more. I resumed running on 7/14.

7/14 - John A. Phillips Park (JAPP). Easy Run. Ran 4 miles in 27:44 (6:55 pace). Right calf feels better, but not 100%. I didn't push it even though I felt I could've gone further. It was a bit sore after the run.
Weather:
Weight After Run = 142.
Shoes = Nike LunarGlide+2 (orange).

Continued RICE, but no ice. Didn't run the rest of the week.

TOTAL MILEAGE = 4.0

Injury!

Ugh! First injury in years! I was hoping that it was just a sore right calf, but it persisted and I couldn't push off on it. I used Icy Hot (CVS brand) and Tiger Balm daily as well as wearing my compression calf sleeves at night. My wife even massaged it. It still was bothersome at the end of the week!

7/03 - John A. Phillips Park (JAPP) - Easy Run. Ran 7.18 miles in 51:31 (7:10 pace).
Weather:
Weight After Run = 140.
Shoes: Nike LunarGlide+2 (orange).

7/05 - JAPP - Easy Run. Ran 7 miles in 49:02 (7:00 pace). Just after the sixth mile, my right calf began to feel sore. I kept pushing through thinking nothing of it. Then towards the end of the run, it became bothersome. I stretched it out after my run and the soreness went away that night.
Weather:
Weight After Run = 140.
Shoes: Saucony Kinvara (red).

7/06 - JAPP - Easy, Frustrating Run! Could only run 3 miles in 21:49 (7:16 pace)! Right calf felt okay in the beginning, but felt the initial pain at 1.5 miles. I continued to see how far I can go, but couldn't go past 3 miles! Right calf was so sore I couldn't push off properly.

RICE - Rested, iced, compressed and elevated leg for the next few days. Applied Icy Hot and Tiger Balm and my wife massaged it. It felt better as each day went by.

7/10 - JAPP - Easy, Frustrating Run...Again! Same thing that happened on 7/06 happened again today! Ran 3 miles in 21:41 (7:13).

Again...RICE - Rested, iced, compressed and elevated leg for the next few days. Applied Icy Hot and Tiger Balm and my wife massaged it. It felt better as each day went by.

TOTAL MILEAGE = 13

RVRR Cross Country Summer Series 5k Race #2

Race #2 at Buccleuch Park (same course). I thought I would run a faster race today, but ended up five seconds slower than the first race. I was on pace during the first two miles, but struggled during the last mile. Warm-up with strides for 2.1 miles, 5k race, cool down of 2.1 miles. Ran the 5k in 19:35 (6:18 pace). Splits = 6:08, 6:07, 6:24, 5:23. Won the Master's Division (40-44) and finished 11th out of 111. Total Miles = 7.3

6/28 - RVRR Cross Country Summer Series 5k. 19:8 (6:18 pace).
Weather: 80/82/64%, SSE7, Mostly Cloudy.
Weight After Run = 140.
Shoes: Saucony Kinvara (red).

7/02 - John A. Phillips Park (JAPP) - Moderate Progression Run. Ran 7.0 miles in 54:47 (6:32 pace). Splits = 6:57, 6:53, 6:41, 6:36, 6:25, 6:16, 5:53. Felt sluggish during the first 3 miles. Also, right index and right thumb tingled from the 3rd mile to the finish.
Weather: 69/69/73%, NNW2, Moslty Sunny.
Weight After Run = 142.
Shoes: Saucony Kinvara (lime).

TOTAL MILEAGE = 14.3

More Intense Training

Training for a 5k is harder than training for a marathon!  That's my opinion because there's more speed work I need to do with more intensity. I decided to run a double on one day this week and did well.  I incorporated some speed workouts (progression runs) along with a hill workout session on the treadmill.

6/20 - John A. Phillips Park (JAPP) - Progression Run. Ran 5.0 miles in 32:48 (6:33 pace). Splits = 6:59, 6:41, 6:28, 6:25, 6:11, 4:50.
Weather: 78/78/47%, SSW7, Partly Cloudy.
Weight After Run = 140.
Shoes: Nike LunarGlide +2 (orange).

6/22 - JAPP - Steady 1-Hour Run. Ran 8.88 miles in 1:00:24 (6:48 pace).
Weather: 69/69/81%, SSE8, Mostly Cloudy.
Weight After Run = 140.
Shoes: Saucony Kinvara (red).

6/24 - A.M. - JAPP - Progression Run. Ran 5.50 miles in 38:00 (6:54 pace). Splits = 7:23, 7:13, 7:04, 6:58, 6:18, 6:03.
Weather:
Weight After Run = 142.
Shoes: Nike LunarGlide+2 (orange).

6/24 - P.M. Marlboro Retro Fitness - 6's & 7's. Ran 5 x 6's & 7's at marathon pace with 0% recovery at 10:00 pace. Followed that with a 3-mile progression run topping off at 5:00 pace for last 1/10th of a mile. Felt great! Total Miles = 7.68 in 1:00:00 (7:46 pace).
Weather: Indoors
Weight After Run = 140.
Shoes: Saucony Kinvara (red).

6/26 - JAPP - Hard Progression Run. Ran 5.5 miles in 35:24 (6:26 pace). Splits = 6:49, 6:39, 6:30, 6:20, 6:04, 5:58.
Weather: 76/76/57%, WSW6, Mostly Cloudy.
Weight After Run = 142.
Shoes: Nike LunarGlide+2 (orange).

TOTAL MILEAGE = 32.56