Tuesday, December 11, 2007

Another combined posting

12-5-07 - Wednesday - Rest day

12-6-07 - Thursday - Lift weights

12-7-07 - Friday - Lift weights (supposed to swim, but the pool was closed)

12-8-07 - Saturday - Ran for 5 minutes (this is the beginning of recovery for my ITBS), and swam 20 laps (10 lap sets), situps (slow crunches) and decline situps

12-9-7 - Sunday - Rest day

12-10-07 - Monday - Lift weights. Ate poorly and it showed in the workout. Barbeque is NOT a good lunch choice on workout days (that list gets longer and longer). I didn't do circuits, instead, I did one set of lower weights and 30 reps at once - - really burned out my arms.

Wednesday, December 05, 2007

12-4-07 - Swim Tuesday

Swam 24 laps in 6 lap sets. I swam a lap between the sets on my back, just using my legs. When I got finished, my legs were much more tired than I would have expected. I also did 40 decline pushups before I started, and another 20 after the swim and 20 SLOW crunches. All in all, it was a pretty good (and tiring) workout.

Tuesday, December 04, 2007

Catchup Post (again)

11-29-07 - didn't work out - plans with the family into the night

I tried to run Friday night (11-30-07), with un-happy results. I did a 1/4 mile warmup walk (all of this is done on the local high-school track - - mmm padded), and started off slowly. My knee felt fine for the 1st 1/4 mile of the run, but halfway through the second 1/4, I felt it start to hurt again. I was upset!! I went back to the gym, and hit the weights pretty hard to work off the frustration - - didn't help a lot, but at least I got a good lifting day out of it.

12-1-07 - Swim - I did 3o laps, situps and pushups. I did the laps in 6 lap sets - with some rest between sets. I'm getting a little more used to swimming with my head down, and holding my breath. I think the swimming will probably help my running a lot, when I can do that again. I've also order an Expand-a-Lung. I found this device online while doing triathlon research - I'm going to start using this to help with my lung capacity for the swim and run. I've found several versions (Many of them are MUCH more expensive), and I'm hoping this doesn't turn out to be a gimmick of some sort. I got mine on Ebay, fairly inexpensively (and yes, it's a new one, not used)

12-2-07 - Off

12-3-07 - Lifted weights, situps, pushups. I added dips to the routine, and am continuing to increase the incline on my crunches.


Injury summary: I've now taken all the time off, and more, that my doctor recommended to nurse my 'hurt ligament'. I've done some more research, and I think I've been mis-diagnosed. At this point, I'm fairly certain that I have a case of ITBS. I've consulted a few other people, and I'm going to treat the injury as ITBS and see what happens. I'll continue swimming and lifting, and I'll do the ITB exercises/stretches, then ease into runs again - - may be starting all over again on my distances. But I have to get this resolved to do the Triathlon in June. I've already written off being able to run in the mountains this Christmas, but I've no other choice.

PATIENCE - - I WANT IT NOW!!!


P.S. - If I didn't email this to you - enjoy...It's one of the funniest things I've ever seen online:

Wednesday, November 28, 2007

WOW!

I was looking at Mike's Blog, and I found this video (via a few hops in his embedded video window). This is too great to keep to myself - - makes me lust after my 26.2 tattoo!!.

10-26-07 Monday Weight room

I did pretty good over the holiday with my eating - still below 150 lbs, so no big damage done, but I also haven't worked out at all since Wed (11-21) - unless you count braving the crowds on Black Friday.

I lifted weights Monday night - good workout with lots of ab work:
60 hanging leg crunches (alternating side lifts to work obliques)
60 incline situps (going elbow to opposite knee)
20 SLOW crunches on the floor
25 puchups (quickly)
Bench press (3x10)
Tricep presses (3x10)
Lat pulls (3x10)
Incline bench (3x10)
Overhead press (3x10)
Curls (3x10)


This Saturday is supposed to be my run day, but I may bump that up to Thursday. I haven't done any leg work (except one day) besides my swims since my last doctors appt. and the lack of running is still irritating me. If I run on Thursday, I'll keep it short - 2 miles or less, and I may do it at the track in Valley.

Thursday, November 22, 2007

Blog lag summary

Haven't made posting time lately -holiday and schedules keep getting in the way, so here's a summary of what's been happening.



11-17-07 - Saturday swim


I got some goggles and swam. Swimming in goggles is 'different'. I 'll need to re-learn how to breath. It will be good, tho, because I'm having to hold my breath for strokes. I think I need to also get some nose plugs. Did 20 laps, but was not able to do them continuous because of the breathing problems of trying to keep my head down - although, I did feel like I was moving throught the water faster with my head down.



11-18-07 - Sunday makeup workout


I know I'm probably not going to get to work out on Thursday or Friday (will be with family out of town - and cooking/eating), so Sunday is a gap-fill workout. I lifted weights and did a lot of ab work. I don't think I waited long enough after my PB&J sandwich - kinda had some stomach issues, and could re-taste the peanut butter.


11-19-07 - Monday


Didn't get to workout - had to go visit family in the hospital out of town after I got off of work.



11-20-07 - Tuesday - Lifted weights



11-21-07 - Wednesday - Swam 20 laps...still having to rest every 1 or 2 laps and I'm spending a lot of time concentrating on my strokes and breathing order. Stroke-Stroke-Stroke-Exhale-Suck_Air...Stroke-Stroke-Stroke-Exhale-Suck_Air...
Stroke-Stroke-Stroke-Exhale-Suck_Air

Next several days will be a wash-out due to the Thanksgiving holiday



Saturday, November 17, 2007

11-16-07 Friday

Didn't get to do ANYTHING tonight (poor planning/mistakes on my part). I had planned on swimming, but when I got to the pool, I had forgotten to pack my swimsuit. I had other clothes, so I was going to workout in the weight room. As I was changing, I realized I'd not brought any sweat socks to wear. I got some goggles while shopping Friday night, so I'll break those in on Saturday (gonna be another busy day.

11-15-07 Thursday Swim

I hit the pool Thursday. I did 20 laps (nonstop), and then did about 5 more laps as cool down (slowly, plus 1 sprint). Then I did push-ups and situps beside the pool. I had eaten at the sushi bar, and eaten a little too much, so I felt kind of sluggish (too much rice). I need to get some swim goggles, so I can focus on breathing and swimming with my head down.

Thursday, November 15, 2007

11-14-07 Wednesday quick workout

I went to the Sportsplex after church to try and get a workout. I had skipped Tuesday because I had to work off-site late. I thought the gym closed @ 9:30, but in fact, it closes at 9:00. I left church later than expected, so I go to the gym about 8:30.

I changed quickly in the bathroom (didn't want to go through having my clothes locked up with the pool again), hit the weight room. Only one other person was there, and he was finishing up on the elliptical. I did hanging leg lifts (abs), and crunches, an push ups. Then I hit the weights (upper body only). I knew I was short on time, so I did 1 set of 20 on bench, lat pulls, tricep presses, curls and incline bench. I also used more weight than I normally workout with. By the time I finished, my arms and abs were pretty drained.

It's not the kind of workout I want to do habitually, but it was good in a pinch and kept me from missing 2 days in a row.

I'll swim on Thursday.

Tuesday, November 13, 2007

11-12-07 Monday - Tide, stride and ride

Monday night was a good long workout. It had been a hard day at work, and Steph and Tif were to be gone to the church for the evening....no rush, no plans - good night to take some time and enjoy the workout (even if I can't run right now). I've been getting myself kind of pumped up over the Triathlon next summer - the swimming routine is helping that mindset.

I started with a swim. I swam 20 laps non-stop - this is my 500m distance for raceday. Now I just need to continue to increase that distance up to 1km per day. I did not take beaks between laps and I made my turns without touching the bottom in the shallow end, or grabbing the wall to a respite. I tried to make it as close to open water distance as I could. I rested for a couple of minutes and decided to do 5 more laps - 4 slowly and the last one at a sprint.

I changed clothes and went to the weight room to do some push ups and hanging crunches, then I did 3o minutes on the elliptical (that should have equaled close to a 3 mile run), then I got on the stationary bike for about 20 minutes. I was going to do 30 minutes, but I could already feel my legs getting very tired, and I didn't want to over work just for the sake of over working. I'll have planned hard days as the race gets closer.

Tomorrow is weights - I'll just do upper body and floorwork again. No leg exercises until Dec 1.

Monday, November 12, 2007

11-10-07 Saturday swim

Swim day. I was pretty tired when I got to the pool, and after the first 10 lap set, I knew the 2nd would be rough - I was right. I rested about 2 minutes between sets. When I finished 20 laps, I decided to 5 more. I rested for a while, and took the next 4 laps slowly, then rested a bit and sprinted the last lap.

The swimming seems to be wearing my out pretty well, and I sleep pretty well at night.

25 laps x 25 meters = 625 meters. I think I'll wait a couple of more weeks and see if I can make a full 5oom nonstop.

11-9-07 Friday Weights - Quick

Fridays are always quick days - the people at the sportsplex are always in a hurry to get closed up by 6:30 (can't blame them). however, the crowd is almost always smaller (I guess most people don't like to hurry as the loiter).

I did a 5 minute warm up on the elliptical, and then only worked abs and upper body. I did no leg work. I'm just going to do elliptical on my legs until Dec 1 to make sure my leg is okay (the lone exception is the strength exercise that the doc told me to do). I worked my upper body pretty hard (doing sets of 12 on many of the exercises). I also did a lot of ab work, and then cooled down on the elliptical before I left.

However, in the hurry for a speedy exit, the sportsplex staff locked up the pool area, and I had to get someone to let me into the locker room to get my clothes.

Thursday, November 08, 2007

11-8-07 Thursday Swim

This felt like a good workout in the pool. I swam 20 laps, in 2 10 lap sets. 10 laps nonstop is a bear. There were a lot of people in the pool tonight: the local swim team was practicing, and there was an elderly aquatic exercise class going on, in addition to the few recreational swimmers. Luckily I was still able to have lane to myself.

Tuesday, November 06, 2007

11-6-07 Tuesday Weights

Doctor report: Doc said nothing permanent is broken. I've probably strained a ligament in my knee. He recommended some exercises to maintain muscle tone and keep the problem from getting worse. He also suggested backing off of the leg weight routine a good bit (1/3 or the weight). He didn't ground me from anything except running. He says I just didn't give it enough time to heal, should have waited 6 weeks. He says I should be ok in about 2 or 3 weeks, and gave me a handful of Celebrex (an NSAID) and told me to take one a day.


Over crowded @ weight room. I had to hopscotch around to equipment a lot, and had to substitute some exercises. Lots of ab work, an did a little time on the stairmaster.

11-5-07 Monday - Longer Swim

Swim. I was a little worried about swimming - it's a 'no-impact' activity on my knee, but I wasn't sure about the constant kicking. I didn't cause any discomfort when I started, so I paddled onward. I planned on 15 laps, but wound up doing 25. I felt pretty good, and the local swim team was practicing, so I was watching them, and taking notes, and trying new things with my strokes. I also tried to take little or no rest between 2-lap sets (50 meters at a stretch), and a couple of runs were 3 lap stretches (75 meters). 25 laps x 25 meters = 625 meters : that pushes me closer to my kilometer per swim goal. I'll have to get to the point of doing 40 laps (could be tricky to keep up with lap counts at that point. I'll have to devise some sort of system to track laps.

I've got a appointment with the doctor @ 10am Tuesday to look at my knee - hopefully he'll be able to help.

Friday, November 02, 2007

11-2-07 1st Re-run

Well, this was a less than auspicious workout day. To tell the truth, I'm still a little put out over the whole ordeal - my wife has had to put up with me in a semi-foul mood most of the night.

I was released from my self imposed restriction today (see Clif notes below)

  • 6 mile run one night
  • stepped off paved trail
  • twisted my right knee
  • ran on twisted knee for nearly 2 miles back to car
  • regretted everything up to this point
  • tried to run on my hurt knee a few days later - couldn't complete 2 miles
  • grounded myself until 11-1 to give my knee time to recover
  • augmented my training routine with swimming, no-impact cardio machines, and weight lifting (want to continue to improve without banging my knee around)
  • waited (semi-)patiently for 11-1
I went out today with 4 miles on my mind. I warmed up with a 5 minute walk. The weather was GREAT: cool, little breeze, little sunshine, early enough not to be running after dark - the perfect running storm (to steal a phrase).

The 1st mile went pretty quickly. I wasn't running hard, but I did set a comfortable pace. As soon as I took my 1st stride, I felt my knee, but it was a very very small blunt sensation. I pressed onward, and the pain gradually increased. At 1.25 miles, I stopped for a moment because the pain sharply increased and MADE me stop. I stretched all the muscles around the knee, and the pain stopped. I trotted on, and the pain lessened greatly - never going away completely, but becoming tolerable. Just before the 2 mile turnaround, it hit again - I pushed on to the 2 mile mark, and stopped to stretch again. I continued with the same less (and tolerable) pain. It hurt much less as I went up hills, but on the return trip I encountered the big downhill. If uphills feel good, guess how downhills feel? By the time I got to the bottom, it hurt pretty bad, but as the ground leveled, so did the pain. I pushed on (barely more than a mile to go) - I was getting upset over the whole ordeal. I pushed on until .75 miles from the end, then I started to get a cramp in my hamstring, that was OBVIOUSLY related to my knee pulling funny, and my dis-jointed stride. I tried the stretch trick again, but it quit working.

I walked back to the car - hating every step that I had to walk. I'll make an appointment with my doctor on Monday. Time for some active repair and medical advice - I don't want to be a runner who can't run.

I bought a knee brace at Wal-Mart tonight to keep some pressure on my knee. I'll continue to R.I.C.E until the doc can see me.

11-1-07

Thursday was supposed to have been my 1st day allowed to run after a hiatus of a few weeks to heal a sore knee. I decided not to do weight instead (to attempt to take advantage of some scheduling). I did weights and a lot of abs. Did 3 circuits, and some new ab excercises I learned from Runner's World - still trying to find a good routine to get back some definition in my midsection, and trying to keep it interesting so I don't get into a rut. Still doing incremented push ups.

I did do a 'short' run for a warmup. I ran a mile on the dreadmilll, but I was in my cross trainers, so it wasn't exactly a flowing run. It did work up a good sweat before the weights, and got my heart rate up pretty well - I did it a 6 mph pace on a 4% incline. While it felt good to run again, I did still have a little discomfort in my right knee.

I'll continue to monitor my knee.

Monday, October 29, 2007

10-28-07 Sunday sweat

I didn't get to work out Saturday, so I made it up on Sunday. I'd done 2 days of weights and decided to try a new routine (I really don't enjoy the elliptical that much - too stationary). I'd ready an article on doing 'something' besides just an exercise routine - - basically 'playing' your workout. I decided to try my hand on the racket ball court instead of hamster-ing on the elliptical. It was fun, but I had to focus to keep myself moving. It's a little trickier to keep yourself moving when it's just you out there and no one to compete against (still don't think I want to do that). I may do that occasionally just to change up a little, but I don't' think it will be a part of the routine. I played for about 45 minutes, and worked up a good sweat. Monday morning, my butt was kind of sore (new muscle groups being worked).

After I played, I went to the weight room to do some ab work. I did 4 sets of 20 hanging crunches, and 3 sets of a new weighted ab exercise I learned (oh, and push ups).

I'm adding push ups like my old wresting coach had us do them: one more per day - - this ought to be fun.

10-26-07 swim swim

I got away from work later than I wanted to, but luckily the pool doesn't close until 6 or 6:30. I got to the water pretty quick, and swam 15 laps - resting briefly between each. I've still got a lot of work to do on my form, and I think my poor swimming form is making me work harder than I should have to work - could be a good thing = better workout?

Swimming always makes me so tired and hungry - need to watch out for that...it would be easy to eat loosely under those conditions.

Friday, October 26, 2007

10-25-07 Quick Weights

I did weights again Thursday night (in prep for either swim or cardio on Friday). I had to hurry through the routine, but I manage to complete 3 rotations on everything except leg butterflies and reverse leg butterflies - I bypassed those because I'm just not sure of the benefit.

Did lots of hanging crunches, and did 3 sets of 8 incline alternating situps (really trying to work my abs back).

Tuesday, October 23, 2007

10-23-07

Weight training night. Did 5 minutes on the elliptical to warm up. It's getting cooler outside, and it's driving more people into the gym - not good. More people in the room, and it breaks up my circuit when it turns into the social hour. This is obviously a test in patience.

Warm-up, weight circuits, 60 (4 x15) reps of hanging leg lifts, 18 (3x8) incline situps, and 16 push-ups.

Good workout. Will rest tomorrow, and do cardio on weights again on Thurs, and swim on Friday (due to time).

Monday, October 22, 2007

10-22-07

Elliptical day - did 45 minutes, and then did 3 sets of 15 hanging crunches. I did the Cross Country routine, and it's still pretty brutal. Started adding pushups today as well. I started with 15, and I'm going to try to add one per day until I get to about 50 (then probably go further).

Friday, October 19, 2007

10-19-07

Was able to leave work early today, and hit the pool.

15 laps, resting between each for about 10-20 seconds

total distance = .21 miles... .338 km Still working up to 1 km total swim distance

I did take 2 laps in succession at about lap 8, but that's still a lot to ask right now. I'm glad I'm starting a swim routine this early for a Triathlon next summer.

13 more days until I can run again.

Wednesday, October 17, 2007

10-17-07

No workout - PTA meeting..gonna be a bad week for fitness (too much stuff scheduled in the evening).

Tuesday, October 16, 2007

10-15-07 Lift

Finished the circuit last night in the weight room. Lots of ab work, but the soreness is subsiding. It doesn't constantly hurt to move anymore.

Given the time constraints of the gym I'll be working the following schedule:

Monday - weights
Tuesday - elliptical
Wed - off
Thu - weights
Fri - swim
Sat - elliptical
Sun - off

Still tweaking times, etc.

Saturday, October 13, 2007

10-13-07 Splish Splash

Today was my first day swimming - I figure I'll swim on Saturdays until I can run again, then I'll re-evaluate.

I did 11 laps (don't know why I did #11, just seemed like the thing to do). Swimming is going to take some getting used to. I am worn out. The pool at the sportsplex is 25 meters long, so (11 laps x 25 m = 275 m) I did 275 meters. That distance included LOTS of resting breaks. I rested at the end of each lap, and by the last 3 laps, I was pretty tired. It's just a constant pull on the body, and the water is more resistance than you would think. The triathlon I'm targeting is a 500 meter swim. By the time of the race, I'd like to be swimming at least 1 Km in training (even with rests).

10-12-07 Cut short

Friday was weights/circuit again, but I didn't get to finish all the sets again. They close the Sportsplex @ 6:30 (didn't know that) - and the kind of asked me to leave before I was done. I guess I'll have to change my weight days to Monday and Thursday instead of Tuesday and Friday.

I was able to get through 2 circuits, and about half of the 3rd (after a 5 minute warmup on the elliptical).

I find it interesting that no one seems to talk in the excercise room (granted, I'm wearing headphones). Everyone seems to be like me (in headphones), or glued to the television, or just afraid to make eye contact. I guess that's good for me, because it equates to less distractions, but it's still interesting.

My abs are still a little tender, so I went easier on them - but they're getting used to the routine. The rest of me seems to be adjusting - the soreness is leaving.

Friday, October 12, 2007

10-11-07 Oww, Ow, Owww

Yeah..that's a little sore there. So Tuesday was circuit training day - good, right? Weights and sit-ups. Thursday is to be cardio day - and sit-ups. When I went in last night, my abs had been tender all day Wednesday, and off an on during the day on Thursday. I got on the eliptical and started when I remembered -- "ooh, situps". So I went to the rack and started doing my hanging crunches - - that hurts, the muscles in my mid section are tender from all the sit-ups/hanging crunches from Tuesday - even on my sides. This is a good thing. It means I'm hitting the right areas, but it's going to take a little time to condition to the new workout. The workout looked like this:

  • Hanging crunches x10
  • incline sit-ups x10
  • Hanging crunches x10
  • incline sit-ups x10
  • 45 minutes on elliptical
  • Hanging crunches 2x10
The elliptical was interesting. I'm still investigating all the workout routines programmed in the trainer. Last night I did the 'Cross Training' program, and I had to pedal backwards for extended periods - odd. I was also playing with my new Zune during the workout and tried to watch some video while I was on the elliptical - that may have been distracting me from working out as hard - more trial and error needed there.

Tuesday, October 09, 2007

10-9-07 Circuit

Today was the first day on the circuit routine at the gym - - - WOW - it wears on you quickly. I was able to complete 2 circuits, and most of the 3rd. I over expended myself, and had to stop near the end because I didn't want to collapse or hurl in the presence of strangers. I took about an hour to do (including warm up and stretching afterwards). I've got to remember to take a water bottle with me, and hit it often. The general pattern of the circuit is 10 reps on each machine, and 3 circuits. The workout today looked like this:

  • 5 minutes on the elliptical (level 4 resistance) to get my heart rate up a little.
  • Hanging crunches (4 sets of 10 on the first circuit, just 10 on the next 2 circuits
  • Bench press
  • Lat pull
  • Tricep pushes
  • Incline bench press
  • Incline Sit ups
  • Upright overhead press
  • Leg curls
  • Leg lifts
  • Squats
  • Toe squats
  • Resistance ab crunches (front, then each side)
  • Full arm curls
  • Thigh compressions
  • Thigh expansions

I made it through 2 full circuits, but I had to stop after the resistance ab crunches. I felt like I was overheating, and overworking. I took some time to lie down and stretch before I left the gym. I was tired/exhausted, and most of me was twitching when I left, but it was a good workout.

I'll rest tomorrow and do cardio on Thursday.

10-8-07 On the Road to Recovery

Boy, that heading sounds like the start of an AA meeting, doesn't it?

I've grounded myself for 3 weeks. I'm not going to run during that time - I need to take care of my knees, and I don't want to stupidly push through an injury. I hate it. The weather is getting cooler, and I'm DYING to get out and run in the cool air. I want to start hills and speed workouts at the high school track - but no luck. I have to make sure I'm in shape for being out of town for a week in December - I want to be able to enjoy running while we're in the mountains for Christmas.

Anyway - November 1 will be my day to start running again. I've already set a reminder in my Google calendar. Until then, I'll be gym-ing it. I figure I'll do the following schedule until Nov.

Mon - Cardio - elliptical or stationary bike, and abs.
Tues - Strength training (5 minutes on elliptical for warm up, and abs).
Wed - rest.
Thurs - Cardio - elliptical or stationary bike, and abs.
Fri - Strength training and abs.
Sat - Don't know - maybe swim (depending on the schedule at the pool).

Last night, I went to gym and did 45 minutes on the elliptical - the 'cross country' routine/program is brutal. It kept my heart rate about 150-160 through most of the routine. I also did 4 sets of hanging crunches. Mike posted the video below on his blog, and I may try tind a way to incorporate this exercise into my workout. I probably need to find some ab specific routines if I'm to get to my goal.


Video: situps

Saturday, October 06, 2007

10-6-07 uh-oh

Well, I ran with Steph Friday night and we got out late (about 9pm) - but the weather was great. Nice and cool, not too humid, clear sky. We ran at the dam, but did an alternate route. I've not actually run a notable distance until last night and the report is not good. We ran 2 miles and it was probably my last run for a while. My knee started bothering me about 1/2 mile into the run, but almost immediately subsided, but during the run it kept getting worse, then better, then worse. By the end of the run, it had numbed a good bit, but as soon as I stopped, the pain RUSHED in. I've got some notable damage to my knee. It was still pretty sore when I got up this morning, but at least it wasn't stiff. I've kept an ace bandage on it most of the day (R.I.C.E.), and tried to keep it elevated. I've also been icing whenever possible. I'll do my exercise at the Sportsplex this week, and just spend time on the elliptical since it doesn't bother my knee. I may need to take a couple of weeks off of the road, but I don't want to lose my progress.

Tuesday, October 02, 2007

10-2-07 More weights

I went to the Sportsplex again tonight, and was a little more deliberate on my routing. I still warmed up for about 10 minutes on the elliptical, then hit all the machines. Tonight I only did a 1/2 mile as a cool down. Knee didn't bother me much during the run. Will ice it some more tonight.

Arms are still really tired/sore. I was hungrier today - probably to be expected with the increase in workload at the SP. Have to be careful not to overeat as I adapt to the new requirements. Today I was craving pasta, so we went to the Italian restaurant for spaghetti at lunch.

10-1-07 Starting a new habit/routine

My knee still hurts a little, so I'm starting my weight training this week. Tonight was my first night at the health club, so it was kind of a 'get familiar' experience. I worked on the eliptical trainer for about 10 minutes to warm up then made the rounds to all of the equipment (mostly nautilus type stuff). And, of course, I overdid it a little. My arms are a little sore, but I expected that. After I lifted, I ran about a mile nice and easy - can't help it. My knee let me know it was still tender, but not real pain.

I'll work out again tomorrow night, but next week, I may move on to 2 nights of lifting and 3 or 4 runs per week. If my knee is tender, however, I'll lift a little more and give it more time to recover.

Monday, October 01, 2007

9-29-07 OUCH v.2

I got up Sat morning, and my right knee was stiff. If I moved a certain way, I could feel a little pain on the outside. I decided that I still needed to run (given the non-running week I've had), but elected to go shorter.

Steph and I ran together - slowly, and carefully for about a 1.75 before I decided to stop. I didn't want to do any more damage than I may have already done.

I'll be resting it for a few days. I spent time on Saturday icing it, and trying to rest it. Sunday was an off day. Monday will probably be a forced off day, maybe Tuesday as well. I'm setting up my gym membership on Monday and had planned on starting lifting, but I may tone down the lifting and do some swimming instead until this knee gets a little better.

It's Monday morning now, and it hasn't bothered me today, but I had to hurry around a corner on Sunday, and it let me know it was still there.

Also, it looks like it's time for a new pair of shoes (this may have contributed - not 100% sure) - My Asics still look in good shape, but there's definite wear on them, and I can tell the padding has been crushed down over the last few hundred miles. I knew these were soft support shoes when I got them and the lifespan may not be wonderful - but they've lasted several months and some fairly hard miles

9-28-07 - OUCH

Injury - knee - hurts.

I ran the Rails-to-Trails again tonight. I planned on going 8 miles. The first half of the run was interesting - the second half sucked. On the first leg I met another runner head-on, and we were both lined up when we saw each other. I dodged left - he dodged left, I dodged left again - he dodged left again, I dodged to the right - he did too, I dodge right again - he did too, I dodged left - he dodged left, I dodged right - he dodged left - - FINALLY we're not lined up any more. By the time we passed, we were both chuckling. Shortly after that encounter, the music paused between tracks. I was on an area of the trail that is about 2 ft below the road level, and an older beat up car was approaching me head on (on the road - not gunning for me), and I heard this odd skittering noise. It had an oddly, but distinctive rotational rasp to it, and I starting looking around wildly trying to find the odd noise (that was obviously getting closer to me rapidly - at about 45 mph). The oncoming car had lost the plastic hubcap cover in the curve from the driver's side of the car and it was still spinning and skipping along the asphalt behind the car, it arced towards the trail, and passed by me about halfway between the roadway and the trail, then continued to arc around and get grip on the grass and trail top until it had hooked around and was no coming back towards me - kind of like back spinning a checkers piece on a kitchen floor (insert childhood memory flashback here). It was interesting watching the physics of the situation unfold.


I got to the 3.25 mile mark, and was still feeling pretty stoked about the remaining .75 miles to the turnaround. It was starting to get darker (and cooler...scratch that - colder), then - in the words of Don McClean - The music died. My MP3 rolled over and died - I hadn't charged it for about a week or more. I knew as soon as the sound went out, what had happened - and I knew I had at least half an hour of listening to myself breath.

Odd self commentary note/observation - When I'm running, I LOVE to observe my surroundings in every way possible. I love the feel of changing terrain under my feet - changes in asphalt to concrete, softness of grass/loam, the crunch of dried leaves, or the slickness of pine needles. I love observing the changes in light as the sun rises or goes down - the changes in hue color of the surroundings, the speckled patches of sunlight on the ground as is slides between the tree branches, the tricky shadows of what MIGHT be looking at me through the trees. I love tasting the change in the air as the evening wears onward - increases in moisture, rising/falling temps on my tongue (odd one, I know). I love the smells - good and bad - that I encounter: the trees, the animals, the car exhaust, the water, even the roadkill, and trash fish on the banks. BUT - When the background music goes away - it's like I'm being tortured listening to myself breath. I still enjoy hearing more on the run, but without music or cadence, I feel my running fall out of rhythm, it feels like my form falls apart, and mentally it seems like more work to make each step (whereas, with music on a good run, sometime it just feels like my legs are on autopilot, and I'm just there to keep my torso balanced).


I resigned myself to slogging onward to the 4 mile turnaround, but before I got to the next quarter mile marker, the trail got much more desolate - no roadside visibility - darkness and bad juju. Then someone spoke to me out of the encroaching darkness, and he said "Turn around". But he had a VERY thick accent, and it just sound like - WOOF! WOOF!

I looked through the trees and never actually saw the dog. I could see a child playing on the trampoline in the adjacent yard. I figured it was a family dog, but from the sound of the bark, it may have been the family horse. I decided that since I didn't have any mace/pepper spray, and it was getting dark, and there were kids it might feel the need to 'protect' - I was better off just turning back. In hindsight, it was probably best that my MP3 player died. I turned back and was running parallel to a man on a bike - he called to two women that I passed to avoid the dog - sounded like there may have been 'history' there.

So, I'm trucking on , when mother nature starts calling me (did I mention I'm still drinking 8+ glasses of water a day), but I figured I could wait until I got home. Remember, no music - everything is amplified because I'm not distracted. The run is not nearly as fun as it started out. 2.5 miles to go - still gotta pee. 2.25 miles - still gotta. 2 miles - still gotta - and the bouncing isn't helping- it's getting darker - you see where this is going.

I pulled of the trail into a darkened and abandoned area and 'answer the call', BUT - as I'm making my way back to the trail , I mis-step and I feel 'the twinge' in my right knee. It hurt, not badly, but it hurt. I started off again, but more slowly. As I ran the aching lessened, but when I stopped at the car, it flowed back. I stretched really well and went home.

Sat morning, I knew something wasn't right.




Interesting thing that flashed into my head as I started running the R2T route - Linky Linky
The final conclusion has been debunked, but still interesting.

9-27-07 Down in the Valley

Tonight I ran in on the Rails-to-Trails route. Someone has marked it off for a 10 mile route, and tonight I ran about 6.5. I took a short rest @ 3.25 (at my turnaround). I had been checking my watch about every mile and we keeping better than a 10 minute pace, and when I stopped @ 3.25 to stretch a little, I was at 28 minutes. I decided to try and make it back to the end of my route within an hour. I didn't feel like I was pushing too hard, but I could feel myself speeding up as I closed on the end. I definitely ratcheted up a good bit at the .75 mile mark, and I felt myself make a marked kick at each quarter mile mark. By the last quarter mile I was at a full run. I didn't realize how fast I was running the last quarter until I passed a couple with a stroller coming the other way. I saw the mild panic in Mom's face as I came blasting towards them (I moved off the path and got well clear of them - running on the grass to go around them), and when I passed by them, it was a whoosh!

When I crossed the marker, I stopped the timer - 1:00:00 exactly. I had covered a little over 6.5 miles in an hour (complete with a midpoint rest, and a 1/8 mile warm up section).

Good run.

My Local-Solutions project is mostly complete now - not as much on site work to be done, so I should be able to master my schedule a little better.

Wednesday, September 26, 2007

9-25-07

Trying to get back into my schedule. Ran 6 miles last night. Pretty good run, ran at about a 10 minute pace (64 minutes for 6 miles). I stayed to the roads at the dam. I did see a rather large whitetail doe at about 2 miles.

I also got a pretty harsh side stitch in my right side that endured for about the last 1.5 miles.

Tuesday, September 18, 2007

9-18-07

I've barely had time to run lately, much less write about running - so here's a quick summary. I've got a small pain in my right inner thigh, so I've been laying back a little on distance and intensity to give it some time to recover.

9-14-07 - 6 miles, no trails, road only
9-15-07 - 4 miles, road only
9-17-07 - 4 miles, road only - ran without music - interesting, but not something I want to make a habit of.

Losing a lot of time last week, this week, and possibly next week due to some contract labor for Local-Solutions.Net.

Friday, September 14, 2007

9-13-07 In the Rain

I planned on running six last night, but it was raining a little (this didn't bother me), but I decided to try a new trail near the dam. WOW! I was not in the frame of mind (or body) to take that particular trail. It led to some serious hills - it was a good workout, but I was hoping for a relaxing run.

I figure it was a total of 5 miles - but this is a guess.

Tuesday, September 11, 2007

9-10-07 Long run

I ran 11.1 miles last night. I'd planned on a 6 or 8 mile night, but I decided to run longer since I have a dinner meeting with vendor on Tuesday night (= no run). I used the energy beans again, and felt like the helped, but I'm still not convinced of their true effect - more experimentation to come.

I ran from the Start line to the West Point Entrance via the boat ramp, and a few other offshoots/parking areas. I had to go online and map it on gmaps pedometer to verify the distance. I added an additional 2 miles at the end to get up to 11, and it was pretty dark as I ran back over the dam for the 3rd and 4th times, but it was an enjoyable run.

I'll not be running for the next 2 nights, so I should have the time to recover, and maybe try for another 10+ miler on Saturday if work doesn't get in the way (but I feel like it probably will).

Sunday, September 09, 2007

9-8-07 Good Run

I went 8 miles last night (with a few stops). I ran from the Start line to the West Point entrance (no trails), and down by the boat ramp. I tried some 'energy beans' with this run, and stopped for a few seconds every 2 miles to chew up 2 more of them. It felt like it helped, but that may have just been a good run. I'll try them some more with my runs of 6 miles or longer, and will see if the results hold true. My stomach was pretty torn up later in the evening, and I'm hoping it wasn't the beans that did it. The next run will probably reveal that.

Friday, September 07, 2007

9-7-07

It was a pretty uneventful run tonight. I ran 5 miles - figuring I should run less than 6 tonight, so I can run longer on Sat evening. I stayed off of the trails tonight to give my ankles some relief - I think I need to leave the trails to only once a week since the distance is the same either way. I did feel a little worn around mile 3.5, but I think that may have been due to not having enough to eat (or maybe not the right things) earlier in the day. I should probably start tracking the quality of my runs against my diet and see if there are any noticeable patterns. Also my MP3 player died over a mile from the end of the run, so I had to listen to my footsteps and breathing for a little over a mile. I don't see how people run without tunes and not go out of their heads.

9-6-07 Finally cooling off

It's finally getting cool enough that running is not a invitation to a heat stroke. When I got home last night, it was cool enough that I could have left right then to go run. However, I had to attend to some home duties first, and I finally left about 7pm. The sun was lower ( I didn't even need sunglasses), and there was a very slight breeze. I ran with Steph for the first 1.25 miles, then I peeled off into the woods to run the trails for the first half. The trails are fun and very challenging. I'm going to have to be conservative with running the trails because it's hard on my ankles, and my shoes are road shoes, not trail runners - they are a little short on ankle support for the extremely uneven terrain. From the start line to the end of the trails is 4 miles, and from there up to the West Point entrance and back via the boat ramp is another 4 miles. When I took off, I'd planned on doing at least 6 and hopefully stretching to 8.

The run felt good, especially starting directly to the trails after the start-off with Steph. The hills on the trails are a real challenge (both the ups and downs), and by the time I got to the end of the trails (the softball field) I was tired, but wanted to keep going. I took the blacktop all the way back, but I missed my 1st turn to the boat ramp. I took the second turn, but this led me away from the end of the course, and added another .7 miles to the route. I felt myself speed up considerably during the last mile.

Total distance was 8.7 miles - a good longer run. I'll only do 5 miles on Friday, and try to go longer on Sat morning.

I'm working on a schedule that will allow me to incorporate weight training - I still need to loose a little fat around the middle, and I also need to work on stabilizing my knees a little to prevent injuries as my distances increase. So far I've come up with this:

Monday - 6 miles
Tuesday - 1 - 1.5 mile warmup, then weights (lower body workout)
Wed - 3 miles before work (UGGHHH)
Thursday - 1 mile warmup, then weights (upper body workout)
Friday - 6 miles
Saturday - 10 miles
Sunday - 5 miles

This increases my work(out) week, but it still allows me to run for 4 days (actual runs, not just warmups). It also gets me to my goal of 30 mpw (not counting the warmup runs), and starts me running in the morning a little bit. I figure I'll work in about 2 or 3 speed workouts/hills per month - maybe on my Sunday runs. It's still a work in progress - I've got to get my gym membership first, and then work in some swimming, too (Triathalon - here I come).

Wednesday, September 05, 2007

9-4-07

Shorter run than I expected to do last night. I was planning on 6 miles, but we got out later than I wanted because we had a contractor at the house. When we finally got out to the dam, the sun was going down and it set pretty quickly. I decided to run back with Steph, so she wasn't running alone in the dark, and I was going to double back for an additional 2 miles. However, at about mile 3, I got kind of queasy, I got the shakes a little and everything felt like noodles - so I just stopped at 4 miles with Steph. I think it was due to the having eaten fish just a couple of hours beforehand.

Rest on Wednesday, and if the temp permits, I want to run long on Thursday

Saturday, September 01, 2007

9-1-07

Did 6 miles tonight. I think I'm still in recovery from the race Saturday. I just didn't feel like I had any energy, and my legs were a little dead. I think it is probably due to not eating as well as a should have been for the last couple of days. I didn't do the trails tonight, even though I wanted to - didn't think I had the snap in my legs to do it. This is the first time I've ever had to really MAKE myself finish the mileage.

I've been feeling less than motivated lately, so I think I need to put a date on a race to target.

8-31-07

Not sure how far I went tonight - I'll try and track it on a GPS on Sunday. I knew I wanted to run farther - I've not had a good long run since the race. I had planned on running down past the boat ramps and then onto the West Point entrance, and then trace back. That would be 8 miles. But when I got to the far end, I decided to take to the trails. The trails are much more challenging. the trails a little trickier footing, and more hills. I ran the trails all the way back to the dam, and did the last 1.25 miles on the road.

The trails were really enjoyable, I just wish I'd have had the time and energy to run farther - would have been a great day for a run.

I GPS'd the trails - from the entrance of the trails on the West Point end back to the start line is just over 4 miles. So I could run all the trails and get an 8 mile run. The run in the post is going to measure about 8 miles total.

Friday, August 31, 2007

8-30-07 Pretty - Rain - Storm

It rained earlier today, and decided to run as soon as I got home. It would have been cooler, and lightly sprinkling. We waited a little longer when the rain picked up - it started to thunder more and the lightning got more persistent, so we waited until it let up a little. After we got to the dam, we decided to stop and use the restroom at about 1.5 miles. As soon as we stopped at the rest-stop, the bottom fell out and the lightning picked up a lot, so we stopped under a pavilion for about 10 minutes. Once it let up a little, we huffed back to the vehicle at a pretty hearty pace trying to out run the storm.

Maybe the Friday run will be a little longer.

Wednesday, August 29, 2007

8-28-07 1st after the race

I planned on doing a longer run tonight. I was scheduled for 4, but wanted to do more. When we got out (earlier than usual) it was warm, but not uncomfortable. The run was good for the first half, but then I was hit with powerful urge to use the restroom. This made the remainder of the run less than pleasant. I was glad to get out into the trails again. I figure it was about 7 miles total since I went around by the boat ramps. On my return trip, I ducked into the woods and ran the trails back.

Monday, August 27, 2007

8-26-07 RACE REPORT!!!


The Devil is in the details. It is done. It is complete. I have run my race. I've been marching towards the start of this race since January (nearly 9 months).

I got up Saturday morning and ran a couple of miles with Steph to stretch my legs a little. Then we had several errands to run which culminated in dinner with my family in Columbus.

I'd packed a bag with my race gear and some extra clothes, and at about 9:30PM, I started to get ready for the race. I changed into my running shorts and a wicking shirt. I put tape on my toes to avoid another blood bath like I got on my last 10+ mile run - I wasn't expecting that to be a problem, but I wanted to eliminate any variables since this was THE race. I got a fresh stick of Body Glide, and lubed all the appropriate places. Steph and I told everyone else we'd see them at the race. Just before we left my mother's house, we saw a news report on the race. I had anticipated this to be a big race - I was estimating 500 to 600 runners for a 5K race - the racer director told the reporter they were 1500 runners pre-registered, and they were expecting a total of 2000 or more. HOLY CRAP?!?!!? .


I got to the race and it was raining (it had been raining off-and-on for most of the day). The venue was PACKED, but not by a lot of runners. It was more like a block party: there was a band playing (RAWK ON!!!!), car stereos booming from the car show, and numerous public service vehicles (police, ambulance, firetrucks). One of the fire department ladder trucks had it's boom up and was supplying a waterfall for the kids/adults to play in. I was expecting a line to get my race packet (which is why we showed up nearly 2 hours bef
ore start time), but when I got through the crowd and to the registration table, there was NO line - I was in and out in less than 20 secs. I had my number, I had my chip, and I had my warning that the FBI would hunt me down and make me an un-person if I didn't return my 35 cent timing chip. I returned to the Jeep where Steph was, and showed her the bounty from my excursion - then realized that I didn't get any pins for my number (#621, for the record). I waited a little while longer and went back out for some pins. While I was in the crowd again, I walked up to the starting area to scope out the goings-on. One of the local gyms had brought in stationary bikes and they were holding spin classes in the rain on a flatbed trailer. They already had the road blocked off from traffic and had crowd control fences up. I wandered around for about 10 minutes and stopped to listen to the band for a while, then returned to the Jeep with my pins.

Just before 11pm I started to get ready in the Jeep. I put my chip on shoes, then put on my running shoes. I got out of my track pants and started looking at where I was going to attach my number. I'd planned on wearing a shirt during the race, but with the humidity, I decided to race shirtless. So I took my nice, new, pristine race number, and mangled it like a dog familiarizing itself with a Michael Vick jersey. My lovely wife got the most interesting "what are you doing?" look on her face. Now my race number felt like a $5 bill that had been through the dryer in the hip pocket of a well worn pair of Levi's - now it wouldn't feel like I had a pizza box attached to my shorts while I was running. We wandered up to the starting area and ran into the rest of my family/cheering section. I wanted to run a little war
m up and stretch before the race, so we worked out where everyone would be, and Steph and I continued on to the starting area. I ran about a 1/2 mile warm-up to work down some anxious energy. I wasn't nervous, but I did want to get started. After I ran a little while and stretched, and posed for a few more pictures the crowd of runners had started to gather pretty thickly in the starting chute. I got myself positioned about where I thought I should be for my pace (trying to avoid getting run over by the faster runners).

We never heard any instructions, or lead up, but exactly at midnight - KABOOM!!! The canon fired, and the crowd of 2000+ lurched slowly forward like gigantic jelly mold that was just hit by a truck. I waited to start my watch until I crossed under the 'START' banner, and I didn't turn on my MP3 player for about a 1/4 mile.


The crowd was incredibly thick and I had a lot of trouble maneuvering through them - I should have started a little closer to the front. We had 3 lanes of roadway to run in and it was still shoulder-to-shoulder for a 1/2 mile or more. After I felt a little safer (both for me and those around me), I hit the button on my MP3 player and the footsteps faded. In my head, I heard a mixture of Guns 'n Roses and snippets from from postings I'd read on coolrunning.com (train safely, and within reason, but on race day - "leave it all on the track"). If I heard that phrase once, I heard it every 20 steps.

I never looked at my watch. I was going to look at it when I
came to the first water station. The first station should have been at one mile, but it never came - no water stations on the entire 5K route. No volunteers calling out splits, not even a signpost up at mile intervals. Once I realized this, I knew that I had NO WAY of knowing if I was on pace. I had picked up behind a couple of soldiers and decided to run in their tracks - I figured they'd be running a 25 minute race or better. There were times that they pulled away from me, but at about 2 miles, they fell back and I never saw them again. I picked up a behind a pair of young girls (couldn't have been more than 12) running together, and I could NOT pass them. Luckily I had driven the route a few weeks ago, so I knew where I was on the route even without someone marking the miles. The last leg of the race had a pretty good down hill towards the finish line. I started my end of the race kick just before that hill, and started stretching my stride - I was going to sprint to the end and get that last few seconds of my time.

As I approached the finish line, I was passing people with every 2 steps, but I couldn't find the clock, I had NO idea where I was on time. I sprinted across the line, and the timing pads, and once I got a bottle of water from one of the volunteers, I walked off to the side and doubled over trying to breath again - it was over.

I spent a couple of minutes taking water, and breathing - then I wandered over to the 'gimme' tables. I had to take off my chip and drop it in a bucket before I coul
d get my shirt. Then I met the guy handing out BBQ sandwiches - you wouldn't think that a BBQ sandwich would be the best thing at the end of a 5K - but you'd be wrong. The sandwich was phenomenal. I put my race shirt on (surprisingly nice shirts) and started trying to find my group. I'd seen Steph and my family right after I crossed the line, but I couldn't find them after the race. I walked around for about 5 minutes before I found them (this was probably a good thing because it gave me opportunity to cool down some more, and stretch).

I still hadn't looked at my watch - I still had no idea how I'd done.

Goals:
When I decided to do this race in January, my goal was to run it in 27 minutes (approx 9 minute mile). Around March, I questioned that goal - I labored over it and the number 27 haunted me. I remember running 1 mile one afternoon and it took 11 minutes - and I was baked when I got done - dead, exhausted, nothing left. 27 minutes seemed about as likely as learning how to fly sans an airplane. In July, when I ran the Beulah Bobcat 5K, I did it in 25:23 - this changed my 27 minute goal for the Midnight Express. I'd decided that I wanted to shave the 23 seconds off my time. I wanted to finish in 25 minutes. I didn't quite make it.


25:06 - missed it by 6 seconds. They say running is a mental activity as much as a physical one - I believe it. That 6 seconds is bothering my. Everyone in my family, from my mother to my 14yr old daughter has told me that it's only 6 seconds, and that I should be proud of it - and I am, I really am, but I would love to have 6 seconds. I replay the race and I see that 6 seconds at every turn, and in every step.
  • The crowd was horrendous at the start, and I spent a lot of time jumping ankles and waiting for polite holes to open in the crowd.
  • I hesitated passing the two soldiers because I thought I might be over-running my abilities
  • I went off the paved area, and had to adjust my footing at several points to pass people
  • I could have started my final sprint a little sooner
  • I would have known to push a little harder if I'd known mile splits
  • I feel like I could have sprinted harder at the end
  • If I'd seen the clock, maybe I'd have had some end-of-race intel to run harder

It's only 6 seconds, it's not the end of the world, or the end of my running - but I HATE falling short. Taken in perspective, 25:06 is great, because I beat the original (January) goal by almost 2 full minutes (that's 8:05 per mile). Also, I ran this race without the benefit of any speed workouts. My training has been comprised of consistent mileage and increasing mileage. I'm still not quite to my 30 mpw goal, but I'm getting there. I'll start speed workouts once it cools down a little. I'd already set 2 goals for next year, and it looks like I just added another short term goal:

  1. Run Victory Junction 1/2 marathon in Dec. '08
  2. Run Ft. Benning Reverse Sprint Triathlon in summer '08
  3. Run a 5K in <>
It was a good race, I did enjoy it (despite the last paragraph), and I'll look forward to it again next year. It's inspired me to push harder, and maybe in a little time, I'll quit hearing "six seconds" echo in my head.

I went home and slept very well that night - exhausted. My wife and mother had made me homemade chocolate chip cookies for my post race party (I'd requested this months ago when I started watching my food - I LOVE my wife's homemade cookies). And I'll be enjoying them until they're gone. I took Sunday off, and will be taking Monday off as well (partly for recover, partly because of a busy Monday night schedule) and Tuesday, I'll probably do a long slow run - the schedule says 4 miles, but I'm feeling more like 6 or more.

The Event - slide show of pics at the event.

And a big thanks to my family for coming out at midnight and supporting me on this!!!



Sunday, August 26, 2007

8-25-07 Race Day Morning!

It's here. This is the day I've been targeting for 8 months. I've stared at it circled on my calendar at work. I've used it as explanation for why I have to eat a certain way. I've come to love my albatross (kudos to those of you that get the reference). Tonight I'll cut it free.

Steph and I got up this morning and ran a short one - 2 miles, mainly so I could stretch my legs a little. I've been pretty careful about what I've eaten for the last few days - lots of Subway.

I'm not nervous, just ready - I'm still eyeing a 25 minute race.

We're going to the church building for a while this morning, and then to my mother's house for th evening and then on to the race.

Friday, August 24, 2007

8-24-07 Early and short again

I've been wrestling with how far/hard to run in these last few days before the Country's race, but erring on the side of shorter and resting up. Steph and I got up at 5am this morning and only ran 2 miles (remember we had just done a late 4 miler about 8 hrs prior) - and remember, I don't like morning runs before work. We did the 2 miles kind of quickly - which is good because it got me going good without going far. It was still dark by the time we got home and hit the showers. We'll get up Sat morning and run another 2 miles so that her running doesn't lag due to my race prep. I'll still probably run about 1/2 mile just before the race to warm up a bit.

I did the calculations and to run this race in 25 minutes or less, I have to pace an average of 8:03 per mile - I'm hoping I can do that with a combination of music, adrenaline and end of the race kick - if not, well, there's always next year.

8-23-07 Later than I wanted

Schedules are made to be broken, apparently. I've tried to keep my schedule pretty loose this weekend - approaching a midnight race is oddly confusing to my training. . I had planned on doing 6-8 on Thursday. I figured that it would allow me a little longer run, but not humongous mileage (like a 10+ miler). After the day I had at work Thursday, I NEEDED to do an 8 miler. However, when I got home, I remembered that I had agreed to work on a family member's new laptop - they had called and offered to buy dinner for us since I'd be working at their house. So, the 8 miler was immediately scratched from the list. We went for a leisurely dinner, and it was at a 'less than health conscious' establishment - lots of fried foods. I elected for fried chicken strips and fries (about the only thing on the menu that I wanted to stomach at that moment). After dinner, we stayed at their house until nearly 8pm - my run was getting shorter the later it got. Steph and I got to the park it was already dark. I chose to run 4 and stay with her since it was so dark. It was a good run, and it was much cooler than it would have been if my schedule would have been clearer - I'd have started when it was still hot and daylight and run farther, possibly even hit some trails.


Steph and I planned on a morning run for Friday.

Tuesday, August 21, 2007

8-20-07 Too Early

I really don't like early runs that much. Steph and I got up @ 5am this morning and ran 3 miles. We have plans for this evening and thought it would be best to run early. Early morning runs are hard for me. At least it was cooler, and we got done in plenty of time to get to work without rushing too much. Tomorrow is a rest day, and I still need to work out details for Th, Fr, and Sat since Sat night is a race.

Sunday, August 19, 2007

8-18-07 Don't know, but it was fun.

I have NO IDEA how far I ran last night - but I'm going to claim 7 miles. We went out a little earlier than we have been (about 6 or 6:30), so we weren't out so late. After my horrid run on Friday, I was determined to do at least 6 miles. Steph and I ran the 1st 2 miles together and it was very hot (weather.com was reporting 94 degrees). I put a jug of icy water at the 2 mile mark so we could stop for a moment and cool off before we parted routes - that was the best idea I've had in a while. At least it was overcast, so it was hot, but not burning and the water stayed cool for us. I did make a point to put BodyGlide everywhere I could think of - even on my nipples (more on that later). After we cooled of ( we stopped for about 2 minutes - but I wasn't worrying about the breaks since it was so oppressively hot) Steph turned back and I continued on to the 3.4 mile turnaround point. One the way back, I encountered someone in a truck on the side of the road that was having a fit over the deer he'd just seen slip into the wood line. I told him to hang around the tennis courts right at sundown, and the whole family came out of the woods to graze. When I got past the tennis courts my mileage tracking went to the gutter. I turned to go down by the boat ramp, and once I made the turn, I saw the sign for the hiking trails through the park. I've always wanted to run the trails, but I don't know how far they are, and I've been trying to be pretty specific on my mileage. I decided to toss the mileage and take the trails for a while. I took the trail that led back to my turnaround and put me out of the woods in the midpoint of the softball field. I turned back and ran all the trails I could find. Trail-running was a blast. I had to be much more attentive to my footing - watching for snakes and not twisting my ankles. It looked like someone had taken a bike down the trails - tire marks. I didn't encounter anyone else, or any unwanted wildlife. I figure the trail was about 1.5 miles - but I'm just guessing. I can't map it on gmaps because I can't see the trails from the satellite.

I did see some great wildlife out there. I got to see a family of redheaded woodpeckers and a family of deer.

However, it was so humid that my wicking shirt did not help very much. It stayed pretty wet, and started to rub on my nipples again - I guess I'll have to start wearing band aids on them. I taped up my toes, so I didn't have bloody feet when I got back.

Saturday, August 18, 2007

8-17-07 Not a great run

We didn't get to the park until about 8 last night. I kind of sabotaged my run unintentionally through what I ate/or didn't eat today. I didn't eat my scheduled snacks, and for lunch, I ate a box of Mac n' Cheese. I didn't put enough calories in my system, and what was there probably wasn't the best running fare. I had planned on doing at least 4 with Steph, and probably to push on to 6 - I didn't want to pull another 8 or 10 mile night because I'm still a little concerned about pushing so far on Tuesday night. When we got out there, it had just rained so it was ultra-humid. I was about shot by a little past 2 miles - my legs had nothing in them. I decided to stop @ 3.5 miles to avoid hurting myself, and hopefully have something left for my Sat run. I plan to do 6 or 8 Saturday - depending on how I feel and the heat.

disappointing

Friday, August 17, 2007

8-16-07 Late-Short-Fast

Schedules got in the way yesterday, so we decided to run a little short since we would be starting so late. We didn't get to even leave the house until 9:30 last night. We decided we'd only run 2 miles, but we would run them pretty quickly. I took a flashlight, and it was full dark when we got out of the car. There were 2 sheriff's cars parked at the gate to the dam when we got there with their blue lights flashing - we've always kind of wondered if they objected to us being there as late as we have been some times. We're often running long after the park is posted as closed. I figured that if they were going to say anything about it, it would be tonight. We started our walk/warm-up and were about half way through the walk when the sheriff pulled up beside us - but all he wanted to know is if that was our car parked in the lot. Once he was sure it was our vehicle, he left. I guess we've become somewhat of a fixture on the side of the road later in the evening, and he probably knows we're not up to anything objectionable.

We ran the 2 miles pretty quickly, and I sprinted the last quarter to get a little more of a sweat going. Looking forward to going about 5 or 6 miles on Friday night.

Wednesday, August 15, 2007

8-14-07 Late and Long

I'm noticing a pretty direct correlation between the kind of day I have at work, and how far I want to run - not necessarily a good thing. I count last night's run as a milestone, but also as a mental failure. I've read (and to an extent I believe) that a large part of running is mental - you have to will yourself to do things, and sometimes you have to will yourself to NOT do things - that's where I fell off last night.

I had a pretty labored day at work on Tuesday, and by 4pm, I was fantasizing about being on the road running the day off. We left the house about 7:30pm (after dinner) for our run. Steph and I took separate cars because I knew I'd be out there longer than she would want to wait for me (probably the only really good idea of the evening). We had planned on the routine that has become our norm - we would run together for 2 miles, and she would turn back, and I'd continue on to wherever I was going to go. As we ran, she asked how far I was going to run tonight - I answered that I wasn't really sure, but it would be at least 6 miles. It's worth noting that my schedule was to only run 5, but again, bad day=longer miles. We separated at 2 miles, and I picked up my pace after I turned on the music. I was happily plodding along, and singing when I noticed a group of about 6 people in their 70's walking off of one of the closed off roads. They were carrying 5 gallon buckets, and large stones. I toned down a bit, and as I got close, I noticed one of the gentlemen mouthing something to me, so I pulled out my earphones to hear what he was saying - nothing of consequence, but I didn't want to ignore them and be rude. I took the route by the boat ramps, which makes the entrance-to-entrance route 4 miles. When I got to the West Point entrance, I still wanted more run time, so I decided that I'd just turn up HWY 29, and run into West Point, then maybe I'd run to the house and have Steph take me back to the Jeep. Running back to the Jeep on this route would have only added about another 2 miles to the route, but I didn't want to run past a certain area with a dog in the yard. I realized after I was past the point of no return, that I really didn't have enough daylight to undertake this route. Every sound turned into paranoia of a pack of yard dogs coming my way. I got into West Point after is was dark, and it was REALLY dark on my road as I got closer to my house.

I had taken the precaution to put Body-Glide on my thighs, knees, and underarms. I was wearing a wicking shirt that did a good job of keeping me dry (which was probably a lifesaver). I could have used some Body-Glide on my nipples - they got a little sore on the last few miles, luckily there was no real damage, and they didn't burn too much in the shower. When I mapped the route later, it came out to 10.5 miles. I probably should not have done that kind of distance after my 10 mile run on Saturday. I was exhausted when I got home, and famished. I chugged Gatorade, and ate a couple of pieces of fruit while I waited for Steph to take me back to get the Jeep. Luckily Steph hadn't begun to get worried because she knew I was planning on going longer tonight

After we got the Jeep and I was getting ready for my shower, I saw the extent of the damage I'd done. Aside from being exhausted, my body was worn pretty well. My face felt like it was covered in dirt and grime. When I took off my left shoe, it looked like someone had been murdered - half my sock was drenched in blood. I hadn't felt anything, but two of my toes had rubbed against the edge of the adjacent toe-nails and worn holes in my toes. The inside of my left shoe was soaked in blood and it had just started to seep out of the seam on the lower side of the shoe. I've had problems in the past with my left foot bleeding, so I wasn't surprised at the blood - just the volume of it. Steph gasped so loudly when she saw my foot covered in blood that I could hear it behind me. When I took off my right shoe the sock had blood on it as well, but not NEARLY as much as the left one - same issue, rubbing toenails. I put band aids on after the shower and washing away all the blood. I'll need to wrap my toes in tape to prevent in the future. I've got the corners filed off of my toenails, but those toes tend to rub together anyway.

I should have shut myself down at 8 miles - no more.

The shower felt really good, and I slept like a stone. I'll need to give some serious consideration to what I'm going to do on Thursday - I probably should not run very far on Thursday. I've now down about 23 miles in 3 days (with one day off), so I should probably go a little easier. I don't' need do another 8+ day until at least Saturday, but I also need to plan on a lighter week next week in prep for the Midnight Express.

Monday, August 13, 2007

8-13-07 Early and short

We ran @ 5:15 this morning. Mornings suck. I was planning on doing 4 miles with Steph, but we cut it short to 3 miles due to time, and being horribly tired.

Sunday, August 12, 2007

8-11-07 New RECORD!!

After the run last night, I wasn't sure what to expect today. We got up early and I ate a spoonful of peanut butter so I'd have some food in me. We were running by 6:45am - figuring we could beat the sun up, and avoid a lot of the 100+ temps, and also be done with the run for the rest of the day/weekend. I had planned on going 8 miles (this was going to be the record distance for me), so Steph and I had taken separate vehicles again so she would not have to wait around after her 4 miles for me to run another 4 miles. We separated at the 2 mile turnaround (not NEARLY as many bugs this morning), and I booted up the MP3 player and ran onward. There was nobody on the roads at the early hour - plenty of boats on the water, but nobody on the roads. I had figured on an extra 2 laps around the boat ramp area to add 1.6 miles to the full park route - this would put me at 8 miles. When I got the West Point entrance it was still not hot, the sun was still low in the sky which provided a lot of shadows - so I just made a left and continued up Hwy 29 towards Lagrange, GA. I figured I'd shoot for 10 miles. Ten miles has been kind of an 'out-there' goal. I want to get myself to 30 miles per week, with at least 10 of those on one Saturday run. I thought that if I ran for 3 more songs (averaging about 3-4 minutes each) that I would be at about a mile from the park entrance. I did that, and then found a marked road to use as my turnaround (for mapping purposes upon my return). I turned around at Langford Rd. and ran back. I passed a couple of guys on racing bicycles on Hwy 29, and a little car traffic. I did have to slow down a little on some of the more intense hills on the way back, but it was a great run.

Here's the route:
http://www.gmap-pedometer.com/?r=1218552

When I was coming back to the starting point I passed a family on bicycles just unloading and heading off on a ride, and I thought how glad I was to be finishing up my run around 9am instead of starting - the sun was already up and starting to heat things up considerably.


I was famished after I returned, and the sub I had for lunch was greatly enjoyed. Doing 10 miles on a training run confirmed that with a little more time/work, I could be ready for a half-marathon. I still think I'm going to plan on running the Victory Junction Half Marathon in December of 2008.

8-10-7 Panic Run

I was scheduled to go 6 miles tonight. Steph and I got to the dam late (heat again), and had planned to run 2 miles together, then I would run on a mile further and turn around - it didn't work out that way.

By the time we started running, it had already started to get a little darker. Steph hates running in the dark (especially alone -- understandable). When we parted ways @ 2 miles it looked like she would be getting back to the vehicles after it was full dark. We'd taken separate rides so she wouldn't have to wait around for me to finish more miles. We also hit a huge swarm of bugs just before we separated, we were both trying to run and swat both our hands in front of our faces to keep them off of us - horrible experience. We separated and I knew the park had already closed both gates over the dam. After I'd run about a quarter mile past the her turnaround my imagination started running loose - my wife alone, running in the dark, in a remote area, tired from the run and distracted by swarms of gnats. I could run through all the worst scenarios - I turned back at the 2.5 mile mark (.5 mile early), and sped up to just under a full sprint trying to catch up with her. I probably covered the next 1.5 miles in about 14 minutes. I ran at speed until my body just wouldn't let me anymore. I'd seen the vehicle that inspired all of these thoughts, and realized it was a park maintenance vehicle, and they were supposed to be there after dark, but my adrenaline kept me moving pretty fast even after that. After I had to stop, I walked on, and ran again once I got my breath back. I ran into Steph on the last leg of her cool down walk.

Moral of the story: we won't be running separated after dark anymore.

I didn't get my planned mileage in, but I did get a good sprint workout.

Friday, August 10, 2007

8-9-07 HEAT ADVISORY

We almost didn't run tonight. There have been heat advisories ALL day long in GA and AL, and it's been in the 90's most of the day. We waited until about 8pm to start and it had cooled down a good bit and the sun was low enough that it wasn't murderous. Luckily I'd hydtrated very well throughout the day (10+ glasses from the office water cooler). I still sweated like a dog, but it was too bad. I ran with Steph for a planned 4 miler, and we started very slowly due to the heat. We were both worried about how hot it was and had agreed if we got too hot that we wouldn't be stubborn about finishing the mileage - we would stop and walk, turn around - whatever was warranted. Once we got going, we were both glad we didn't skip because of the heat - we really enjoyed the run, and when we got to the 2 mile turnaround we decided to go a little farther. We finished out with 4.5 miles.

Friday night I'm scheduled for 6 and we'll probably be running late in the evening. I may run with Steph for the 1st half of her run, then continue on, and if I feel alright, I may push a little farther than 6. I want to do some longer runs since the CME is only about 2 weeks away. I'm determined to do 8 or more on Saturday. I'm going to get up before the sun and go down to the Rails to Trails path - I know that one is a 10 mile loop, although I don't plan on going 10 miles. If I can get our early enough, I can beat the sun up and not be so baked when I get back - - will probably need lots of Gatorade for Saturday.

Wednesday, August 08, 2007

8-7-07 Run w/Steph

Steph and I ran together again last night. I was scheduled for 4 miles, so we did the same distance. She says she wants to maintain a 4 mile distance, so on my 4 mile days its nice to run with her.

We got started about 6:30, so it was still pretty hot, but the sun had gone down a little and we weren't running in direct sunlight. There was no breeze on the water, and the bugs were pretty mild. We didn't do any extra distance because of the heat. I carried a half frozen water bottle on the run, and by the time we got to the 2 mile turnaround, it was melted and already starting to warm up, but it was still cool. We took a brief stop to drink and wet our bandannas and continued onward. We were probably stopped less than a minute.

The heat was pretty high, but still a good run. It was interesting to note the sweat levels. We ran the same distance in the same time, in the same heat, on the same course. When we finished, she had a small sweat ring around her neck and arms, but I was drenched - neck hole, arms of my t-shirt, front of my shirt, and back of my shoulders.

Rest on Wednesday, the we run together again on Thursday, and it looks like me might run in the morning on Friday and Saturday - still working all that out.

Tuesday, August 07, 2007

8-6-07 New Record!

(Posted on Tuesday morning)

Last night and tonight, I was (and am) scheduled for 4 miles. Since Steph has been trying to make 4 miles without stopping, I asked if she wanted to run together last night - she did and we set off on our run at about 8pm (again - dodging the heat). When we got to the dam, the sheriff had already closed the gates across the dam, but we started off anyway. It wasn't cool, but it wasn't hot either - very comfortable, but with no breeze at all. The water on the high side of the dam was like glass. It was a very enjoyable run, and we talked a lot while we ran. We saw no other runner/walkers/bikers, but several cars, and a few deer in the shadows in the wood line. The humidity was a little high, but not unbearable.

The big event of the run was Steph. We took the run nice and slowly, and had planned on running 4 miles - she made the whole 4 miles without having to stop and walk. In fact, she even wanted to go further. We eventually did a total of 4.5 - she wanted to run farther, but I suggested we stop so she didn't over-run herself in her euphoria. I was extremely proud of her, and she was bubbly (more so than usual) for the rest of the night. By the time we finished it was pretty dark, but it was still a very fun run. She kept commenting on how it was her best run ever.

Monday, August 06, 2007

8-4-07 Hottest day so far

We ran about 5 pm - at it was a burner! Steph wanted to try 4 miles again, and we stopped at her 2 mile turnaround to wet ourselves a little with the water I'd carried with me, and to have a drink. Before I'd gotten to 4 miles, the water in the bottle was warm - I poured it over myself to cool off. I did the scheduled 6, and it wasn't horrible, just hot - luckily it was a little overcast, so there was no direct sunlight beating down on us.

I was glad we got finished a little earlier, but we'll probably run a little later on Monday.

Saturday, August 04, 2007

8-3-07 Early and Early and Early

Steph and I decided we would get up early this morning, so we could run before work. We wanted to have the evening free to spend time in Columbus with some family. I told her I was only going run 4 miles because of time constraints (see yesterday's post). We got up at 5:15 so we could get a bite, and get on the road, to be running by 5:30. She said she wanted to try and do the full 4 with me. I don't see how people do this before work everyday. The run wasn't bad, but the early was. When we got back I was ravenous!!! I felt like I could have eaten my shoes.

On the run, we didn't see any people, no cars/traffic of any kind, and no animals. It was kind of neat to be running as the world lit up. We never got to see the sun break the horizon due to it being a little overcast.

After rising and running so early, I was tired all day - but it was worth it to get to have time with visiting family.

We did a total of 4 miles.

Thursday, August 02, 2007

8-2-07 long and late

Reschedule, re-map, re-think, re-plan, re-reason, re-trace, then do whatever the devil feels right at the time.

Okay, obviously a running 'schedule' is just a great philosophy for me at this moment. We've (Steph and I) obviously gotten ourselves used to running later in the evening to avoid the heat, but this makes for some late runs. Late runs are fine, but the tend to make for early mornings, and when you couple a late run with a planned early morning, well, the morning just gets earlier - especially for those of us who aren't morning people.

The last part of my week was supposed to look like this - Th-4 miles, Fr-6 miles, Sa-8 miles. Life gets in the way. Steph and I have decided to run early Friday morning (before work) so we'll have the evening free with family. Since I'll have to run before work on Friday morning, I decided to juggle the schedule : just swap Th and Fr to make more time Friday morning. Then I got out there tonight looking down the barrel of a 6 mile run, which didn't happen the way I'd planned. Steph and I took separate vehicles tonight. We'd planned to run the first 1.5 miles together, then we'd split up - she could run back to finish her 3, and I'd run on to the 6 mile turnaround. Well, Steph ran a little farther with me so she could make a pit-stop at the visitor center. I turned on my mp3 player and ran on. When I got to the 3 mile turnaround, I decided to go on to the WP park entrance again (I might as well just define that as my turnaround). On the way back, I was feeling pretty spry, so I made a detour down to the boat ramp and into the adjoining picnic area - figuring that this would add more distance and maybe get me over 7 miles instead of the intended 6 miles (remember: plan, then ignore it). Once I got the apex of the loop, I could see out onto the river, and I could see the dam lit up (it was about dusk). It looked like it was 1000 miles away over the water - and I couldn't run a straight line back to it. But it was still pretty - the wind was blowing pretty good across the water, and I was glad to be out running.

By the time I got back to the dam, it was full dark, and the roadway was lit by foot-lights on the dam. After I crossed the dam (about 1 mile left), I saw the park sheriff closing the 'cow gate' at the other end (between me and the jeep). I can easily duck through the cow gate, but I didn't want to have the 'you shouldn't be here' conversation with the sheriff. I wasn't doing anything wrong, I just didn't want the hassle. The posted usage hours at the park are inconsistent, at best. One end of the park says it closes at sundown, one sign says it closes at 8pm, and one sign says it closes at 9pm. I've caught the gate closed as early as 7pm, and as late as 10pm (like tonight). One time I even stopped the sheriff while he was locking up and asked him - he basically said that the park closes whenever he can get around to closing all of the gates. Usually I don't' worry about it. As his car sat there while he locked the gate, he had his blue lights on, and the spotlights on his light bar were lit, and his headlamps on bright - which means I couldn't see ANYTHING, but 5 bright lights pointed at me. It washed out the whole road - so i couldn't see anything in front of me. He finished up, and drove on past me without incident, and I gave him a friendly wave as he passed.

Late night runs are interesting.

Tuesday, July 31, 2007

7-31-07 Yay !! - longer feels better

It's late, and I just got back from my run (post shower, of course), and it was a pretty good run. We waited until a good bit later than last night to go for our run. Tonight we didn't go out until about 8:30pm because we wanted to avoid the heat we encountered last night. It worked, but it put my running pretty late through the wooded part of the park - not that I minded. I ran the first 2 miles with Steph ( we went a little longer together to avoid some park traffic), and I ran the remainder of my 6.4 miles at my own pace. Running later made it more interesting in a couple of ways:

First, at dusk, the animals start to come out. We ran right past a full grown whitetail doe, and were close enough to hear her breathing (probably less than 10 feet from us). She watched us as we ran past. She never took her eyes off of us, but she never ran either. We weren't making any effort to be quiet as we passed her, but I guess she figured we weren't any threat. Later on (less than a 1/4 mile), we saw 2 more very small dear, but we didn't get nearly as close, since they were crossing the road a good ways ahead of us. I also noticed a lot of bats pretty close overhead, but that was probably due to all of the bugs in the air (we both swallowed quite a few bugs)

Second, once the park starts to shut down, there is a little more auto traffic, but not as many other people out on the roadway. So I was free to sing as loud and run as fast as I wanted without worrying about disturbing anyone. It made for a much more liberating run.


The air was cool, and there was a firm breeze off the water, so it felt like fall, but my shirt was still drenched by the time I got back to the Jeep. As I came back across the dam at about 9:30, it was a surreal moment - no one on the water, not wind, the surface was like glass on the high side of the dam. The low side was calm, and I could see the bedrocks peeking above the surface down from the spillway. The day use area at the base of the dam was lit up with street lamps, and they were reflecting off of the surface of the kids fishing pond. I could see walking trails in the day use area and the road winding like a ribbon through the trees and around the pond, and along the shoreline of the river. Picture this tranquil scene under a cloudless sky with the stars twinkling above...Now picture me - bouncing along, singing along with Airborne Ranger Drill Instructor cadences like a madman, and shattering the tranquility of that moment!!! And loving every step of it!!!.

I had only planned on going 6 miles, but when I got to the 3 mile turnaround, the park entrance just seemed too close to let go - - I could see it, and the lights illuminating it calling me to turn around there, and add a little to the night.


I hate that I got back home so late from a run, but I enjoyed running in the cooler air. Tomorrow is a rest day, the Thurs, Fri, and Sat are 4, 6, and 8, respectively - - may still need to evaluate the prudence of the 8 miler on Sat (due to fitness level, and to a packed scheduled weekend).


It just hit me, I really enjoyed this night run, and I'm training for a night race!

Monday, July 30, 2007

7-30-07 Back to the miles!

Today was my first run of the week to get back to the longer miles. I ran 5 miles today at the dam, from the 'Start' line. I ran the first 1.5 miles with Steph at her pace, then ran the remainder at my own pace (not that I'm sure that's much quicker). It was hard getting back to longer miles, but I think it was mainly due to the heat. We ran about 6pm, and it was still pretty warm. We did have the benefit of some shade, but a couple of the miles were in 0% shade. There was no breeze, so the heat just built up - I was extremely thankful for my bottle of Gatorade at the end of the run.










It was good to do a longer run, and toward the end of the run, things started to 'sync up'. During the 1st 3 to 3.5 miles, it felt like my legs had forgotten how to run. It felt like I was running barefooted. The footfalls felt like they were un-padded, but not painful in any way, just not any rebound. I guess my legs will 'learn' again - amazing they affects of 1 week of not doing longer miles. At least my thigh's didn't hurt any during the run.

Sunday, July 29, 2007

7-28-07 New Route

Today was the last day of me recovery week. Steph and I opted to not run at the dam, but rather went to the rails to trails paths. We hadn't measured the route off, but figured that if we ran for 35 minutes, it would take care of her 3 miles. It was an interesting run, because from where we started, it was almost ALL uphill for the first half - it wasn't a brutal uphill, but it was persistent. The good thing about running all uphill of the first part, is that the last part is mostly cruising downhill. We enjoyed the run pretty well, although it did make us get to dinner a little late.

Next week (Monday) I start back with my regular mileage. I'll probably run about 1.5 miles with Steph for my warm up, and then run the remainder of my mileage at my own pace.

Someone had marked the R2T route, but the must have started DEEP in Riverview. The first marker Steph and I saw was for 5 miles, and they had marked 1/4 mile increments. I'll investigate further and probably use their marks when I want to not run at the dam.

Friday, July 27, 2007

7-27-07 Easy, hot and humid

We ran almost immediately after work tonight because we wanted to go to dinner at a new restaurant, and we wanted to beat the crowd. I ran with Steph again, and we did another full 3 mile run, but it was hot and very humid, so it was harsh out there. Along the top of the dam, at least there was a semi-constant breeze, but whenever the breeze died out, it got hot quickly. Tomorrow will be another run with Steph, and on Monday I'll start increasing the mileage. These runs with her have given my thighs a chance to rest, and she's starting to push herself to quicken her time for the 3 mile runs. During the next week, I'll probably run the first 1.5 miles with her, and then finish the remainder on my own after she turns around.

Still counting down to the Midnight Express. There are a couple of people from the Coolrunning.com forum that will be running the race as well.