Marathon -Eleven weeks to go; San Juan, Puerto Rico report

Well eleven weeks from tomorrow is the Houston Marathon.  Finally today I managed a long run without having to cut it short due to leg, foot, or ankle discomfort.  It has been eight weeks since I tweaked my right Achilles tendon.  Very pleased to have run 17 miles and to do it in under 8 minutes a mile with no significant  pain.  I have yet to run a 20 miler this year.  Lord willing next Saturday I will run 20 miles.  I am confidant that right now I could run a 3:30 marathon if conditions were right.  Hopefully with good workouts the next several weeks I can get myself in shape to run a 3:15.

Last week I was in San Juan, Puerto Rico for a conference.  Weather was nice.  Rather warm and humid.  A few brief rain showers.  Highs in the mid eighties.  Ran twice in San Juan.  From the conference hotel across the bridge to Old San Juan and around the island.  The north edge of the island is really nice.  The sea, the architecture of the old buildings, the old cemetery, old fort and old lighthouse made it a really scenic run.  A few steep hills as well.   Really have to get up early there as the sun rises just after 6 AM.  Eastern edge of the eastern time zone.  I'd love to go back someday and visit some of the sights I didn't have time to see.  Certainly missed the warm temperatures this morning.  Just barely above freezing this morning when I started my run.  Wore my running tights, long sleeve polyester shirt, knit cap, cotton gloves and a 180s light weight vented jacket.  Seemed to be just enough.  Had to take my hat off once as my head was getting a little warm.  Had trouble keeping my fingers warm enough though.  Had to ball up my fists inside my gloves much of the time to keep my fingers from going numb.  My right ankle was giving me a little discomfort all throughout the first ten miles.  But finally over the last several miles it started feeling better.  The two previous Saturdays I cut my run short as the pain seemed to increase.  So today's result was most reassuring.

I haven't managed to much in the way of cross training.  Just doing my pushups every third day or so (3 x 50).  And I haven't done any track work.  So far just tempo runs of around five or six miles twice a week. After a slow first mile the remainder are run at about a 6:55 to 7:25 minute pace.  Not real even pacing but I seem to be pretty close to the tempo paces listed for the 3:15 marathon training plan in the book Run Less, Run Faster.  Maybe next week I can drag myself over to the Wellness Center on the university campus to do some work on the rowing machine.  Not totally sold on the necessity of cross training.  I think the pushups and pullups I do benefit my running somewhat (strengthen core muscles).  Perhaps that will suffice for cross training.  Well till next time.

Happy Trails! And Sic'em Bears! 

5 weeks since injury, 100 days to marathon

Tomorrow morning will mark five weeks since I tweaked by right Achilles tendon.  I think I am pretty well recovered.  Now to get back on the path to my marathon goal.  Over the last two weeks I have set new PRs for 5K and 10K.  (Personal records for the past three and half years, I'm not counting the times I ran during cross country my sophomore year of high school.  I can't remember those times anyway.)  I still think I could better both of those times this month if the opportunity came along.  That said I feel like I have a good chance of running a Boston Qualifying time at the Houston Marathon.  In fact I think I may still have a shot at running a 3:15 in Houston.  Now to just figure out how best to train.   And more specifically how to gradually increase my mileage without re-injuring myself.  I have basically said goodbye to the Pfitzinger 18/70 plan.  Too many days of running and not enough time to recover.  I am looking at the FIRST training program and am easing into that this week and next.  I ran 6.3 miles on Tuesday as a tempo run.  First mile 7:55, succeeding miles were run between 7:03 and 6:31 per mile.  Wednesday rest, plus a brief orientation to some of the equipment at the Wellness Center.  Thursday another tempo run.  This time just 5 miles.  First mile 7:46, the successive miles were between 7:09 and 6:45 per mile.  Next week I'll try doing the rowing machine at the Wellness Center on Monday and Wednesday.  Guessing around 25 minutes after looking at my book, Run Less Run Faster. http://www.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Hopefully next week I can get up early and try the track repeats on Tuesday.  The FIRST plan has three basic runs:  1) track repeats, 2) tempo run, and 3) long run.  And at least two cross training exercise periods per week.  Tomorrow morning will be my first true long run since the day I hurt my Achilles.  A bit chilly so I'll be wearing long sleeves, gloves and a hat.  Not looking forward to running in the cold these next couple of months.  But that's what I get for signing up for a January marathon.  Well time to get to bed so I can get up early tomorrow. 

Happy trails.....