Two for one

Today's post will be a two for one special.

Yesterday I ran five miles, per the training plan. Then I went and saw "the Voice of Reason". The diagnosis on my shin? As yet, unknown. In the meantime I'm now on anti-inflamatory drugs and have a bone scan scheduled. Oh so fun.

Today. Well, per the plan I went 10 miles, slow and steady. Of course also per my doc's instructions I had to run on a very soft surface...that spells t-r-e-a-d-m-i-l-l that was boring.

Up next: rest day.

P.S. The wifey ran today. This makes me happy. When wifey runs, the Gremlin grins....it is both addictive and contagious.

Niketown

Wednesday was cross training. Such a boring event that it didn't warrant a post.
Biked for 20 minutes then lifted.

Thursday, now that's more exciting. Living in Chicagoland has many benefits. One of which is the Niketown Thursday night running club. I know what you are thinking, a running club sponsored by a shoe manufacturer? How sad is that? In actuality, Niketown does a nice little weekly run. Ran with my coworker mb. The shins weren't bad until the last few hundred yards. The pace was a bit slow, my best estimate is 8:05. Too bad tc wasn't here this week, she'd have met her twin at Niketown.

Up next: 5 miles

Speed work

Monday went well, but then how can a rest day go badly?

Today was speed work, a track day to be precise (yes, circles people...circles, turn fast go left...not unlike NASCAR).

Did 8 x 400m repeats, goal time 1:40, with equidistant recoveries.

Actual times: 1:40, 1:42, 1:41, 1:41, 1:41, 1:42, 1:39, 1:39
Felt good the entire time, although my pace wasn't so good, I felt good knowing I was able to finish the workout in better form than the prior week. While I was rather consistent (lots of 1:41s) I wasn't very accurate. I gotta say though, I think these track days are making me faster in races. I hold my recent 10k time as evidence.

Tomorrow: cross training and a call to Dr. Bob (gotta find out about my shin).

About that 10k

Official results are in...

Total time 48:49
Pace was 7:52
Happiness is obvious.

As a post script: I had no idea my primary care physician is one of the sponsors for this race. I know I haven't mentioned him before, but Dr. Bob (or as my wife and I call him "the voice of reason") fixed me up proper just before my first marathon. As is not uncommon among those training for a marathon, I got sick about two weeks before my race. Dr. Bob wasn't sure what I had, so he treated me with a shotgun approach (which I fully endorsed) and sure enough I was healed up pretty quick and even managed to taper properly. Thanks Dr. Bob, and I'm glad we got to chat today. I'll be back next year to help out however I can.

Go Deena Go!

Deena Kastor sets new American woman record and own PR. Kastor finished in 2:19:36,
first among women at today's Flora London Marathon. Full details at:
http://www.london-marathon.co.uk/site/media_centre/index.php?page=48

A race you say?

As a quick update this week was filled with meeting out of my office. While I was still able to maintain my training schedule, time to post was nonexistent. To summarize the week:

Monday: rest

Tuesday: Track workout - 400 meter repeats. Great workout but what a tiring experience.

Wednesday: a gentle 4 miler.

Thursday: Tempo run. Total of five miles, mile warm-up and cool down with a 3 mile tempo wedged in the middle. Felt great during the run and immediately after it. But haha, Friday my legs ached, must be those fast-twitch muscles telling me they really got taxed.

Friday: gentle 5 miles. Oddly my ankle started to bother me. Now that the shin pains are under control it's a bit disturbing that something else would start to hurt.

Saturday: yeah that's today. Supposed to go 5 easy miles, but I've decided to take the day off. Why? Well it just so happens I signed up for a 10k race that takes place on Sunday. This race was kind of a surprise, it just so happens that I need a 10k in my set of races this year...and on Wednesday night I found out about one in my town. Of course there isn't time to train, but that's OK I just need to run it and finish without embarrassing myself. In addition to the race, I'm taking the day off because of the whole ankle thing. I think saving my juice for the race is a good idea, and I'm hoping the day off for my ankle does wonders.

Tomorrow: 9 mile long run/10k race. I figure with a proper warm-up and an extended cool-down I can a total of 9 miles for the morning.

Going long

ok, that was fun. the long run went by very quickly. could it be because i only went 7.5 miles instead of the 8 i was supposed to go? yeah that may have something to do with it. damn, and i even said i'd bring my gps unit along to help with pace. the pace was fine, i like the very low 9s. alas, i zoned out and despite earlier attempts at math, i forgot that 8 minus 5.5 (the length of the trail loop) equals 2.5.....not 2 miles. oh well, a half mile isn't too bad, i mean it isnt that big a deal. i'm not even gonna make up that milage this week, i'll just chalk it up to not being focused. oh yeah, and i'll bring my garmin next time.

total time:1:08:30
avg pace: 9:08

up next, rest day.

4 sunny miles

went 4 today, that's what the little piece of paper told me to do, so i did it. i listen to my training schedule more than i do just about anything or anyone else, just ask my family and freinds.

4 miles in 34:25, or a 8:36 pace. not bad considering i was just out running. really should have been closer to a 9:00 pace, but that's what i get for running without my techno-geek-tastic gps unit. i'll definatley wear it on my long runs.

since it was nice out (76 and sunny) i got hot, and as a result i got shirt-less. running without a shirt isn't generally a problem (except for my neighbors perhaps), but seeing as how it was the first really nice day in a long time and i am unusually pasty, i got burnt. of all things to burn, i burnt my collarbone. which bone exactly? well, as you can see in the drawing, it's my clavicle. it sounds odd, but when you're a skinny guy without a whole lot of fat or muscle, your bone structure is what tends to stand out, hence it burns first.

up next, the weekly long run: 8 miles.

The Goal...

The Soldier Field 10 Miler.

That's shorter than a half marathon, but longer than an easily accessible 10k. Why? Cuz I can, and I can get others to run it with me. Come May 27th my buddy tc and I will tackle all 10 glorious miles, and finish in style at the 50 yard line of Soldier Field, with folks watching on the big ol Jumbotron.

Finishing is a given. I will not quit, I will not fail. That little voice in every runner's head that says "you aren't going fast enough" always seems to scream at me "YOU MUST FINISH", then it usually says something about speed too :)

My goal time: 1:30 or better, really I'm gunnin' for 1:25.