Back to school time! Orientation was this morning at my university so I had to get up extra early to do my long run. So a little after 5 AM I was on the road. Not a bad time to run. Quiet. Hardly any cars and few people. If I could get to bed earlier I might do this more often.
Well last Saturday night, (August 11), I ran the Midnight Streak at the Oklahoma City fairgrounds (5k). Weather was a little cooler than I expected, but still pretty warm, probably around 80 degrees by the time the gun went off. Tried to stay on my kilometer splits but at times it was hard to read my watch. So think I was few seconds behind my target pace at the 4 KM marker. Anyway picked up the pace as I headed toward the space needle. Then after the space needle I kicked it in to high gear, made the turn to the finish and sprinted it in. Crossed the finish line in 21:55. Woohoo! Finally broke 22:00 in the 5k. Best time so far in the 3 years that I have been running regularly. Still have a ways to go to be in the kind of shape I need to be to run a 3:10 marathon. But feels good to be making progress. Less than five months to go till Houston.
The Extensor Tendonitus seems to be pretty much gone. Still being cautious however. Wore my Saucony Grid Type A4s on the shorter runs and the Brooks Green Silence on the longer runs. Haven't worn my Adidas Adizeros in over two weeks now. And I didn't wear my black dress shoes all week as I wore khaki pants everyday.
This week I ran 48 miles. Just a couple of miles short of 50 miles a week. Need to have a four weeks of 50 plus miles before I try the Pfitz 18/70. Looks like I will have just three but guess I can count this 48 mile week as one to fill out the four weeks. (September 10 is the first day of the 18 week schedule that ends with the Houston marathon on January 13, 2013.) Takes time to build up to 50 miles a week. Little bit longer than I planned. Little injuries along the way,(extensor tendonitus), slowed the progress but now I am almost to the start of my marathon plan. I can always make a few small adjustments to the marathon plan if needed.
Cooler weather has arrived. It was cooler this afternoon than it was a 5:30 this morning while I as running. Guess I will need to wear a shirt in the mornings from here on out. Hope everyone is enjoying the cool air.
Peace.
Saturday, August 18, 2012
Wednesday, August 8, 2012
Foot pain, getting better
Well it has been a week and half since my last post. My right foot seems to be getting better but feeling a little discomfort this evening. My black dress shoes, (Oxfords), seem to cause me a little discomfort by the end of the day even when they are tied loosely. Anyway, prior to today all seemed to be going well. Been somewhat regular in stretching my calf muscles and exercising my extendors. http://www.wayne.k12.in.us/athletictraining/pdf/PDF%20Rehab%20Files/Ben%20Davis%20Student%20Handout-Medial%20Tibilial%20Stress%20Syndrome.pdf Try to do these in the evenings while watching the Olympics. Last Saturday did a long run of 15 miles with no noticeable discomfort, at least related to my extendors. Ran in my blue Brooks Green Silences. Monday ran 7.5 miles in my Saucony Grid Type A4s. Then Tuesday 10 miles in the Green Silences. Today being a rest day I slept in just a little. Tomorrow I'll do 9.2 miles, probably wear the Brooks GS. Then Friday an easy 5.0 miles in the Saucony(s). Saturday night is the Midnight Streak at the Fairgrounds in OKC. http://cityartscenter.org/Web_v2/events/midnight-streak/ Actually starts at 11 PM. I'm planning to be on the way home by midnight.
Hoping and planning to run under 22 minutes. Seems I can run a faster pace in my neighborhood after running a few miles, than I have been able to manage in any of my previous 5Ks this year. I've only run 2 so far this year. But based on my goal marathon time I should be able to run a 20 minute 5K. (See calculator at http://www.mcmillanrunning.com/index.php/site/index )With the hot weather Saturday night (mid 80s) I don't expect to make that much of an improvement, but I should be able to run 21:45. I'll try and stop by 7 Eleven on the way there to get me an Icy drink (Slurpee for those in other states). http://www.nytimes.com/2010/04/27/health/nutrition/27best.html?_r=1
Subscribe to:
Posts (Atom)