Sunday, October 28, 2012--9 miles at 11:11, which equates to 1:40 minutes of TOF.  I'm pretty satisfied with that pace on the second day of a low carb, MAF cycle of training.  Again, no carbs before or during the run.  Total 4:25 mins. TOF over the weekend.

October 27, 2012
Ran 15 after not getting to run this week and after really bonking last Sunday.  Didn't have heart rate monitor because I can't find my watch because I took it off when I did something that I don't usually do.

Ran 15 miles in approximately 2:47, which is about a 11:03 pace.  It was a "fat" run; no carbs pre-run or during.  Didn't bonk.  I was a really good run.  Maybe my fat burning capacity is better than I thought.

The Latest

Saturday, Sept. 29; 9 mi.  on the trails, 1:40.18, avg. bpm 140, peak bpm 156; 5.5 mi.  in 1:01.34, avg. bpm 139; 3.5 in 38:44.12, avg. bpm 141

Oct. 6, 2012 at Ridgeland Trails

October 6, 2012; Ridgeland MB Trails; 9.5 mi. loop; 1:42:58; avg. bpm. 148; max. bpm 185(?); hard workout

What Happened?

Saturday, July 28, 2012, I survived the Big Butts 50K ultra in Jackson, MS.  I finished in around 7:30 minutes.  That works out to about a pace of 14 minutes and 30 seconds, which is almost as fast as I could power walk it.  Which is what I did for quite a bit of the last 19 or so miles.  I ran the first 12 miles at around an 11:00 pace, which works out to be faster when I was actually running, considering that the first quarter mile of the race required walking because of the number of competitors and the terrain.  After that, the heat and humidity sapped me.  I don't think it was my fitness (though because of my sporadic training, it wasn't that great. More on why my training was sporadic later).  My highest pulse rate during the race was 152, which I recall being a spike.  It did stay in the 140+ range much of the first two laps.  However, when I started on my third lap, I just felt weak.  It was as if I didn't have anything left after I had to hand climb up the two hills at the beginning of the lap.  I started walking shortly after that.  That third lap was the lap that felt the worst.  From that point on, I had to pick most of my spots where I ran.  With very few exceptions, I ran only when it was shaded, and level or downhill.  Sometimes I even walked those parts.  By the time I reached the 3 mile aid station on the fourth lap I thought I was done.  However, I found E. M. there.  Sometimes your sources of motivation seem strange, but you have to take it where you can find it.  Ethan had decided he was going to drop.  His legs were shot.  He was too old (in his 30s) for this.  I had to laugh at that point and say "Too old?"  He knew what I meant.  Under his logic, at 49, I didn't have any business being out there.  That's all I needed.  I started walk from the aid station with E.  I encourage him to run some, which he did.  The first time he stopped running, I stopped too.  Then I encouraged him to run some more, which he did.  This time when he stopped running, I didn't stop.  I kept running.  I ran most of the last half of that 4th lap, close to 3 miles.  I forgot to add that at this point, I was really afraid that I was bringing up the rear.  I had been lapped by only a handful of folks, but I didn't see anyone coming behind (that was going to finish).  I figured most everyone else must be coming up behind on their final lap or I had missed them lapping me when I was in the aid station.

When I got to the main aid station at the start/finish line, I told B.B.r that I thought I had one more lap in me.  She smiled and encouraged me.  I think it took me about two hours to finish the last 7+ miles.  The last mile or so, the out and back,  was especially, exquisitely brutal in that you ran it on the road with only 20 yards of shade.   My official time was 7:39:14.

Recent runs
July 29, 2012--Big Butts 50k--7:29:14
July 31, 2012--1:02--5.75 mi.--on roads in Fondren and Belhaven
Aug. 1, 2012--2:00--10.05 mi--on roads in Fondren and Belhaven

Running in the Heat

Ran beginning a bit after 4 pm on the levee.  Sun was out and the temp was in the low 90s.  Humidity was also fairly high.  Ran 9 mi. in 1:46 for a pace of 11:49.  Average HR was 136, Max HR was 142 (not much of a spread).  I let my heart rate get a bit higher because of the heat.  I still think it was a MAF run.  Heat was really affecting me.  I almost cut it short at 1:30, but decided to push through and take my usual Monday.  I actually felt much better that I did following the 2:30 run on Saturday.  Given the heat and humidity and that I finished out this run in pretty good shape considering the temperature, I'd give this run a 3.5.

Tired Legs

Returned to Butts Park yesterday for my long run.  Ran about 12 miles in 2:30 hrs., which is a 12:30 pace.  Temp. was in the 60s and 70s during the run. Average HR was 133 and Max HR was 144.  My legs were really tired.  My right quad and hip flexor seemed to be giving me some problems.  They were sore and seemed to be a bit strained.  I did my lunge and leg swing series before running.  I think that the lunges and the 5 strides I did Friday may have contributed to the soreness and fatigue.  I'm thinking that I'm pushing too hard on the strides.  I'd give this run a 3.5 because I really enjoyed being back at Butts Park again.  The trails are tougher to run than the Ridgeland MB trails because Butts Park has many more roots.

A Good Day

Temp. 65; Humidity High
This was essentially a run identical to yesterday.  Ran 5.62 mi. in 1:01 for a pace of 10:54. Average heart rate was 131, max HR was 137.  I felt good throughout the run.  I did lunge and leg swing set to warm up.  I did 5 strides at the end of the run.  I am somewhat curious about my max HR.  When I run the strides, I feel like I'm really breathing hard, but my heart rate doesn't get above 160.  This run was a 3.5.

Mi. splits--10:57; 10:58; 10:53; 10:53; 11:02; 10:27

Feeling better

Temp. 66; Humidity High
Ran 5.62 mi. in 1:01 for a 10:52 pace.  Average HR was 131, peak HR was 142 (this was briefly during the first mi. as I was getting warmed up).  Intended to run longer, but I thunderstorm intervened.  Did my lunge and leg swing warmups.  Ran one stride at the end.  Except for the pending threat of being struck my lightning the last part of the run, it felt fairly good.  I'm not so sure that my pain I experienced earlier in the week wasn't my IRB flaring up.  This run was a 3.0.

Mi. Splits: 11:00; 10:58; 10:53; 10:50; 10:42; 10:44

A pulled muscle?

Temp. 75 and high humidity.
Ran 4.06 mi. in 44:30 for a pace of 10:57.  Average HR 130; Peak HR 137.  1 stride at the end.  Warm up of lunges and leg swings.  I felt really tired.  I worked in the yard a total of 5 to 6 hours on Monday pushing a mower, then trimming and cleaning around the bushes at the front of the house, which involved crawling and stretching.  When I started my run, I noticed that my left side hurt a bit like I had a pulled muscle.  I went away while I ran.  However, when I arrived home from my run, it hurt when I jarred it or twisted. It hurt throughout the day.  I'll see how it feels.  This run was a 2.  I intended to run for an hour, but cut it off because of the way I felt toward the beginning of my run.

Tough Run

I ran the 9.5 mi. loop at the Ridgeland Mountain Bike Trails in 1:53.  That's a pace of about 12 mi.  I don't think I'll be running this loop again though.  The constant changes in elevation keep me from getting into any kind of rhythm. I really had to work.  My average hr was 134.  Peak hr was 152.  I'm not sure when I hit that, but I know it was for long.  The temp in the shade when I finished was 89.  I'd call this one a 3.

A great run

I ran the mountain bikes trails in Ridgeland with friends yesterday.  They kept me honest on my MAF training.  My average HR running the trails was 128.  I ran approximately 10 mi. in 2 hrs. for a 12:00 pace.  I'm not sure what the temp and humidity were the whole time, but when I finished it was 85 degrees in the shade.  I'd give this run a 3.5.

Another good one

Someone closed my window with the weather from yesterday morning (I always do these journal entries the next morning).  Nevertheless, I recall the temp was in the high 60s and the humidity was 90%.

I left my Garmin at the house and ran only with my heart rate monitor.  I ran 45 minutes, average hr was 130, peak hr was 137.  I know my pace was fairly quick because at the beginning of my run while still warming up, I occasionally felt I was pushing myself.  I did have one brief period of 2 to 3 minutes where I felt a bit light-headed, like I was getting overheated.  Running on the levee, I did 4 full levee laps and 2 laps that were 3/4 of the length of the levee.  I know by that my pace was below 11:00 and I covered approximately 4 mi.  This run was a 3.5.  I also did 3 strides at the end of the run, which felt very good.

Coming Back

Temp. 67; Wind 4 mph S; Humidity 90%; Dew point 65

Ran for 5.69 mi. in 1:00 at an average pace of 10:33.  My average hr was 130 bpm and my peak hr was 137 bpm.  Splits: 10:47; 10:29; 10:17; 10:33; 10:44; 10:25. 3 Strides.  I felt really good.  This was definitely a 4, the best workout I've had in a couple of months.

Oops

Temp.: 58-60 degrees; Winds: Calm; Humidity: 90%; Dew point: 55  5-23-12

I forgot to put on heart rate monitor.  I had to run on my rating of perceive exertion (RPE), which I tried to keep really low.  I didn't feel great the first part of the workout, but felt better as I warmed up.  I ran 5.31 mi. in 1:00, which is a average pace of 11:22.  My splits were 11:56; 11:29; 11:23; 11:09; 11:03; 10:55.  This run was a 2.5.  I did a couple of strides at the end of my run.  Felt good.

Feeling somewhat better

62 degrees; Wind: 1 mph W; 96% humidity; Dewpoint 61 degrees
Garmin problems:  I know I ran 5.23 mi.  I think my pace was 10:55.  My splits for 5 miles were
11:07; 10:44; 10:53; 10:59; 10:55.  Stomach was giving me problems this morning, which made the run occasionally unpleasant.  Even my Timex was messed up.  I apparently didn't stop it.  If I had to guess my average heart rate for this session was 132 bpm.  Because of my improved pace in Zone 2, but because of my stomach, I'd call this a 3.

I Love My Heart Rate Monitor

I went back to the Ridgeland mountain bike trails again today, Sunday.  This time I had my heart rate monitor.  I covered 9 miles minus the distance I walked warming up for about 5 minutes according to the information about the trails.  I ran for 1:42:19.  Assuming the distance of the trails is correct, my pace was around 11:41.  I felt great the whole time, the highest my heart got was 144, briefly.  My heart rate average was 134, which is well within my zone 2 heart rate.  I could tell that my HR never got too high because I could always slow down and get my heart rate down to between 127 and 130, which is the low end of zone 2.  This run was a 4.

A Sort of Long Run

83 degrees; High Humidity

Had problems with my Garmin.  Tried using the heart rate monitor.  It seemed to work until I started running.  You know it's not working when it says your heart rate is 186.  Also, I didn't have any satellites when I started my run.  That meant my average pace was completely inaccurate when I finally got a satellite.  So I had to pace on effort, which I obviously need to practice.  Goal was to run 3 hours.  At about the halfway point, I felt lousy, like I was starting to get overheated.  I felt a bit like headed.  I took my second s-cap, ate three more shot bloks, drank more water, and walked for 5-10 minutes, probably closer to 10.  I felt better.  I finished the 9.5 mi. trail in 1:49:45.  I walked about 5 minutes on the trail warming up, without my Garmin keeping time.  I decided the better part of valor was to stop then.  Sort of disappointing.

Almost back

65 degrees Calm 91% 62 degrees
Another 3.5 run on Friday.  55 minutes at an 11 min. pace.  I feel like I'm coming back.  I'm ill or injured and my fitness level is increasing.

Back on the Levee Again

I ran at lunch today.  The run wasn't a very efficient use of time.  I ran 46 minutes, not including my warmup and cool down.  I was gone from the office for an hour and 55 minutes or so.  But I didn't care today because I got to run and it felt good.  I was a little faster at an 11:34 pace.  Not bad considering it was 83 degrees.  I ran in my NB MT10s, which really felt nice.  I'd give this a 3.5 and I'm really looking forward to tomorrow morning.

Getting Better; Trying Not to Rush It

Took off Tuesday because my back hurt.  I thought I would need to go to the doctor on Wednesday, but the pain was almost gone.  Turns out it that seems to be muscular.  Thought about running last night, but I needed to get my iPhone.  I also thought better of it, convincing myself that it would be better to wait another half of a day than to push it and hurt myself again.  This morning, I still have a twinge of pain in my right side.  I decided to postpone running this morning and instead go for a short run at lunch time.

I don't enjoy being injured.  All I can think about is that I would prefer to be out running.  What I think about is that I miss running and the great feeling running causes.  I want fitness to improve.  I want to see results.  I know that my sporadic training the last 2 1/2 months has caused my fitness to degrade.  I want to be able to run 100k at the end of July, but know that if my training doesn't get more consistent now, I may not be in shape to run in July.

Back Pain Sucks

I didn't dare to try running this morning as my back hurts too much.  I can definitely tell this morning that the main problem is my right lower back.  I suffer a sharp pain when I inhale deeply.  The pain seems to originate in my lower left back and abdomen.

This is very disappointing.  Just as I was returning to regular training after having pneumonia.

A Nice Trail Run (with a twist)

Ran the mountain bike trails in Ridgeland for 2:30.  My friend Jenny Burroughs joined me for about the first hour.  Nice to have some company.  She seemed to really enjoy running the trails.  This was her first trail run locally.  We jogged it.  I say jogged because my overall pace for the entire run was 14:02.  We ran the 5.5 mile loop (which is really a 4.7 mile loop, if you exit when you get to the trail head.  For the rest of the run I ran the 9.5 mile "difficult" loop.  I didn't manage in that part of the run to stay in my MAF zone.  In fact, I could tell that I had gotten out of my aerobic zone training because my heartbeat stayed up in the 140 bpm range and even into the 150 bpm range.  I walked some of the steeper ascents because I was trying not to blow my MAF zone training.  Part of the time it was raining and the trails got rather slick at the end.  However, I was able to maintain my balance throughout the run.  Just as I finished, the bottom fell out.

The irony of this is that when I got home, I made a dash from the car to the house because the rain was cold.  As I was running under the evergreen, up the sidewalk, I slipped and went down hard on my right hip.  I also banged my right knee.  The knee is too bad and where I hit on my hip doesn't even hurt now.  However, I seem to have twisted my back and strained the muscles in my abdomen.  Disappointing, as I am just recovering from pneumonia.

5-14-2012
Temp: 60 Wind: 3 mph NW Humidity:  95%  Dew Point:  59
Great weather, except for the humidity.  I had some pain in my back and lower abdomen, which is apparently a result of my fall on Saturday.  I'm still slogging along.  I did 6.2 miles in 1:13:43 for a pace of 11:54.  However, my pace did pick up toward the end of the run, 11:28 for the last mile.  I'd give this run a 2.5 because I felt good about finishing it and the fact that I got in 1:13 in the morning.

*Note:  Throughout the day my back and abdomen began to bother me more.  When I got up, I felt stiff, had trouble standing up straight, and my lower abdominal muscles hurt.  By the time I got home from work I was really hurting and had a sharp back pain if I twisted to my right.

Still Going

Friday, I decided on a short run, which made it 5 days in a row running.  I haven't done that in a long time.  Even when training for the Mississippi 50.  I was slower again for some reason.  I ran 4 mi. at an 11:50 pace, which meant I ran for 47 minutes.  I would call this run a 2.5 because I felt good, but my pace was slow again.

A new day

I felt much better today on my run.  I did my lunch sets and leg swing sets for the third day in a row.  My quads were sore, but not excessively so.  Strangely enough, I mainly experience pain in my left big toe, which is not my bad big toe.  My right big toe feels fine on the lunges.

I ran for 1:02 and covered 5.5 miles again.  My average pace was 11:14 and my 5th mile I ran at 11:06, the last half mile at 10:56.  I can still tell where my breathing is a bit labored because I'm still experience some congestion and asthma.  However, I feel much stronger.  This run was a solid 3, mainly because I notice some improvement.  Some of the improvement may have been to cooler temps.

Weather:  Temp. 56; Humidity 92%; Dew Point 53; Wind SW 1 mph; Barometric Pressure 29.95 steady

What's the problem

I ran 45 minutes Monday.  The best pace I could average and stay in my estimated Zone 2 was 11:40.  I could tell that I was still suffering from respiratory problems.  This run was a 2 (only because I know that I'll have worse runs.)  I also added lunges during my warmup.  Usually lunges have been really difficult for me in the past because of a lack of leg strength.  They were much easier on Monday.  I was a bit sore on Tuesday.

I ran 45 minutes Tuesday.  The best pace I could average and stay in my estimated Zone 2 was even worse than Monday, 12:10.  That's 30 seconds slower.  Again, the problem sees to be respiratory problems.  I am wheezing and rattling when I exhale hard.  I think this run was a 1.5.  I did the lunges again and added leg swings to the warmup.  I think this will be beneficial.  I'm trying to stay away from anaerobic work during my base phase, so general fitness cross-training won't really fit.

I ran 1:07 Wednesday.  My pace was only marginally better, 12:01, as I stayed in Zone 2.  My respiratory problems seemed to be a bit better.  (I need to amend what I wrote about lunges.  I began them on Tuesday, not Monday.  Monday, I just had to get out and run, since I had not run since Wednesday of last week, May 2.  Since I was able to get in 5.5 miles, this run was a 2.5, though I am grateful just to be able to get out there and run.

Another weird setback

I seemed to be going along fine on the last Saturday and Sunday of April.  Even when I ran on Tuesday, I felt good.  But Wednesday morning I ran and I sensed something was wrong.  My lungs still weren't clear.  Instead of following my breath, breathing a relaxed manner, and trying to make sure that I breathed on a three for one basis, I found myself having to breath three for one.  I also had to slow down to keep my heart rate in the MAF range.  I felt horrible after my run.

I decided to go back to the Doctor because I really didn't seem to be than much improved.

The diagnosis was that my lungs still weren't clear, that I had a "reversible obstruction" that he would diagnose as asthma, if I had a history of asthma.  I told him that I have a history of asthma.  He referred me back to my pulmonologist.  He also put me back on prednisone, ciprofloxan, Symbicort, an inhaled steroid, and an albuterol inhaler.

I didn't run Thursday, Friday, Saturday, or Sunday.  I was beginning to feel better, so I ran this morning, May 7, 2012.  I felt worse than I did the day I went to the doctor the second time.  I had trouble with my breath all day.  I'm not sure what the problem is.  I'll take it easy this evening, get in bed, and see how I feel in the morning.

First Long Run in several weeks

Saturday, April 28, was my first long run in several weeks.  I ran the mountain bike trails in Ridgeland.  This was my first time around the long loop, which is billed as being 9.5 miles.  My plan was to run 2 and 1/2 hours.  I arrived later that I intended, a bit after 8:00 pm.  The temperature was starting to rise.  My hydration pack was filled with 70 oz. of water on my back.  This is a tough trail run.  My Garmin said that I climbed 5300 feet, which would be big for me at this point.  I certainly felt it.  I had technical difficulties with both of my heart monitors and I had to run on feel.  My final overall pace was 12:47, slow as molasses on a cold day.  Nevertheless I really enjoyed the run through the woods.  The first 1 and 1/2 hours felt good.  The last hour was hard.  I finished with 11.75 miles in 2 and 1/2 hours of running.  The time on my feet was good, but the number of miles concerns me.  Is my aerobic fitness really that bad.  I know that at the end I felt spent.  At the hour mark, I ate some shot bloks and removed my shirt to cool down.  I try to get my hydration pack adjusted to avoid chaffing.  Unfortunately, I didn't get it adjusted correctly at the bottom.  I know have two bad chafed spots on my lower back, on my kidneys.

Overall, I really enjoyed this run and the trails.  I would give it a 4, if I had run faster and hadn't felt spent at the end.  So it's a 3, mainly because there has to be room for improvement.

Typical Thursday Run

On Thursday, I ran for 51 minutes.  That's as close as I could push it and still make it home to take Thomas to school.  I ran at the levee and was late getting started.  Don't recall now what held me up.  This run was a 2.

Mid-Week Run

Wednesday, April 25, I ran for an hour and a half on the levee.  This run felt good too.  I'd give it a 2.5 on a 1 to 4 scale.

A Hard Run

I ran for 2 and 1/2 hours this morning.  I only managed 11.75 miles.  I tried to take it slow, particularly because I didn't have a working heart rate monitor.  I ran the long loop on the Ridgeland mountain bike trails.  According to my Garmin, I climbed a total of 5342 ft running that distance.  That's a fair amount of climbing.  I was wasted when I finished.  I thought run was good, but maybe I wasn't ready to run that long yet.  I haven't run that long in several weeks.

Beginning of a New Week

Tuesday, I felt really good.  I managed a bit over 6 miles on the levee.  I'm going to start making mileage secondary and focus on the number of hours I spend running.  For Tuesday, I ran for 1 hour and 3 minutes (if I recall correctly).  I'm still trying to keep my heart rate below my MAF number which is between 131 and 136.  I'm trying to stay on the low end of that number and not exceed the high number.  This run felt great overall.

A Pretty Good Weekend

Friday, I was feeling better and I just couldn't stand it.  I had to get out and run.  I left work at 5:00 pm, straight up, changed and decided to try out the mountain bike trails in Ridgeland about which I have heard so much.  I wasn't disappointed.  The weather was warm enough to run without a shirt, but no stifling humidity.  The trails zigged and zagged through the woods.  There were some good elevation changes also.  Since it was late, I ran what was advertised as the 5.5 mile loop.  However, my Garmin showed as 4.78 miles.  I may have missed a loop along the trail.  I ran it really slow, averaging about a 12:30 pace, trying to keep my heart rate around my MAF number.  The only down side was that I ran in my new MT10s without socks.  My second toe got an ugly blood blister and my fourth toe was bruised badly.  The problem seemed to be that the MT10s were too small.  The only other answer is that I didn't tie them tightly enough at the top, which allowed my foot slide forward going downhill.  I don't experience this in my MT101s, which are size 12.  I'll give the MT10s another try, maybe with some socks this time.

Because of the toe problems I decided not to run Saturday.  Got up Sunday morning and put in about 7 miles in about an hour and twenty minutes on the levee. 

I'm planning to come back here often and I'll definitely become a member.

Frustrated

I'm really frustrated at this point.  I have pneumonia right now.  Probably as a result of working in the yard one weekend, then cleaning out the back room of the house the next weekend.  I did run some before being diagnosed with pneumonia this week.  I told the doctor Tuesday, that I ran 7 miles on Saturday.  His comment was that if I wasn't in such great shape and didn't have such great lung capacity (that I'm not sure about), I would be "down for the count."  Which I took to mean, in bed or at least not moving around doing anything productive.

But after doing some running before I was diagnosed with pneumonia, I'm afraid to run because I'm afraid that the stress of running may hinder my recovery.  However, I'm increasingly convinced that the thought of not running is also impeding my recovery.  I'll have to think about it more tomorrow.

First Post

I'm going to try to post some interest stuff.  I'm also going to use this to keep a training log, which I haven't done very well during the first two years since I took up running seriously.

First some background.  Since a seriously took running in August of 2010 when I began training for my first marathon, I've concluded that I like to run long.  I read Born to Run shortly after I started training and was inspired and amazed by the stories in the book.  Since I started I have run two marathons and a 50 miler.  That's not a lot of racing, but I've had steady improvement.  My first marathon was 4:43; my second, on a hilly course with warm temperatures was a 4:03.  My first 50 miler was 10:43, which was within my goal range of between 10 and 11 hours.  The next race I plan to run is a 100k at the end of July.

Now for my training.  Right before running my 50 miler I discover Mafetone.  After sort of figuring what my MAF heart rate should be (approx. 131, maybe a bit more for training time without injury), I tried training within that heart rate range and concluded that my aerobic efficiency isn't very good.  I have spent the past year training in a higher heart rate range.  I'm now going to try staying in my MAF range for a new base building phase following my 50 miler.  My pace in this range is a really slow pace between 10:15 and 10:30 on a level run.  If I'm trail running with some hills, it's a minute slower.

Since my 50 miler, my longest run has been 12 miles on April 6.  I really ran out of steam at the end of that run because of respiratory congestion. For the week ending April 7, I only got in 20 miles.  I've been fighting chest congestion for three weeks.  This past week, I think I only had about 11 miles.  Finally, I went to the doctor on Tuesday, April 17.  Diagnosis:  Pneumonia.  The doctor said that if I hadn't been in such good shape and had such good lung capacity, I would have been down for the count.

Yesterday, I ran across Chris McDougall's story about searching for Micah True on Outside.com.  It's a heartbreaking story, but also a wondrous tribute to a friend that obviously change the course of McDougall's life.  I highly recommend it because it captures the spirit that infuses running communities of all sorts, but especially the ultrarunning community.