Happy feet

I’ll say it again: cortisone is a fucking miracle drug. 48 hours after the shot into my tendon and the problem is all but gone.

I did my penultimate marathon-y run on the track yesterday: 12 miles with 9 at a few heatbeats below marathon effort. My heart rate during the warmup miles was just way too high — low 70%s for 10:00+ minute miles. Something was off. I suspect it was a combination of lousy night’s sleep, monthly hormonal shenanigans and possibly the effect of being on heavy duty NSAIDs for the past week. Not surprisingly, my speed for the higher effort miles wasn’t anything to write home about either.

I’m not allowing that performance to rattle me. I do know that it’s been very easy for me to run at 85-86% effort for long periods of time (up to 2 hours) and finish up with plenty of energy left over. So I’m confident in my endurance and feel that if I hit things on the right day, my speed will be respectable. I’ve been off the NSAIDs for 24 hours and this morning’s recovery run seem to indicate that things are getting sorted out with regard to energy output vs. speed. I’ve got a little bit of speedwork on Friday, so that should be another checkpoint.

I have a goal time for the race, but I’m not going to share it this time around. There are so many variables and my goals for this race aren’t so much about seeing a particular time on the clock as they are about running at the appropriate effort and managing my energy output. A negative split would be a bonus.

I’ve raced five marathons and four of them have been mediocre to disastrous. What I want most next week is to run a solid, consistent pace — without spending the last 30-45 minutes of the race feeling like I want to die.

Fall Training: Week 9

09fall-training-09
This was by far one of my most enjoyable weeks of running in recent memory. I may not be as speedy as I’d like at this point, but I am becoming a stronger runner by the day, or so it seems. Even training with a dodgy hamstring, which was more a slightly worrying nuisance than a hindrance, I felt great this week.

By “stronger” I mean that I am evolving into even more of an endurance machine than I usually am. I can run seemingly forever at a moderate effort, and tacking on high effort miles has been almost easy. I’m also not exhausted after any particular workout or at the end of the week.

I’m not sure how you quantify training progress outside of racing times, but this week of training has me feeling that after two+ years of consistently running high mileage, I’ve finally adjusted to its demands. Almost as if I really do now have a “base” upon which to build further, as opposed to a base that I am working to build.

The highlights for the week, aside from running 95 miles without issue, were Wednesday’s tempo run, Friday’s speedwork, and a monster run in Central Park this morning. Tuesday was no slouch either, with 15 miles at a decent pace for 70% effort.

The tempo run was an experiment in hamstring healing. My ailing leg felt okay, so I decided to try running as far on the track going counterclockwise as I could. That turned out to be 3.5 of the 5 faster miles before the hamstring started to tighten up. So I finished up going the “wrong way” and, aside from the slower, cautious first mile, chalked the run up as a success, given the decent paces.

Another thing about that run: I realized while running my warmup miles on the way to the track that I no longer dread tempo runs beforehand or suffer through them. If anything, they’ve become too easy and I have felt in the past few weeks that the faster blocks are too short. I have said as much to Coach Kevin and he concurs that they are becoming easy for me. So we may schedule longer tempo blocks for the spring cycle.

Friday’s speedwork was worrisome insofar as I didn’t want to screw up my leg and compromise the Sunday run. Still, I was feeling brave, so I decided to once again run in the proper direction on the track and see what the leg would do. It held up well, possibly owing to the fact that I had trouble working up to 92% effort due to fatigue. Still, I’m happy with the splits, considering most of them were run at 91% effort.

I should also note that I only had two days of doubles this week, which is not bad for a 95 mile week. I have observed that I am overall less fatigued in the weeks that I only have one or two days of doubles compared to those in which I have three or four. I don’t know whether it’s a function of age or just my own particular physiology, but I suspect I need 24 hours between runs to recover properly. Fortunately for me, I like running long.

Friday evening and yesterday morning, my legs were completely trashed. Not just my legs, but ankles and feet as well. My confidence in being recovered in time for this morning was shaky, but I’ve learned that miracles can happen overnight.

As it turned out, today’s run was, again, no big deal. I’ve decided to do my final long runs in Central Park so I can get the benefit of the hills there. The California International Marathon course is by no means as hilly as Central Park is, but it does feature a net downhill drop. I’d like to avoid another thigh shredding exercise if I can.

I ran three full loops of the park starting at 72nd St on the west side, along with a 1.5 out and back north, turning around at the 102nd St transverse. Holding effort between 76-79% was easy and I felt energetic enough to run the last mile at 86% just for the hell of it. That got me a 7:26 mile over hills on extremely tired legs. I’ll take it.

Fall Training: Week 8

09fall-training-08This week was a planned recovery week, although it featured exceptionally low mileage due to lingering issues with my hamstring. Interestingly, after watching Paula Radcliffe drop off to fourth place due to a hamstring problem in today’s New York Marathon, I can understand how that happens. It’s possible to run with a problem hamstring, but not as fast as you’d like to. I learned all about this on Friday.

I took Monday off because the hamstring bothered me running. Instead, I took a walk to get the blood flowing to it, then spent some time massaging it to try to head off any scar tissue buildup. On Tuesday I did a little test run in the morning, in which the leg showed improvement, although things were still iffy, so I did another walk in the evening rather than a run.

Wednesday was a turning point, as the leg no longer hurt while walking and I had a lot of range of motion back. It could also tolerate being rolled along the foam roller and massaged fairly aggressively.

I pushed things a bit further on Thursday, with a slightly faster run and an experimental stride at 7:15 pace. There was still some stiffness present, but no pain at that speed. Again, to give it 24 hours rest for the big test on Friday, I cross-trained, this time on the stationary bike.

Friday was the day of reckoning: Could I run fast on the bum leg? The answer turned out to be: well, sort of. But only in a certain direction. I ran to the track and all was well on the way there. Then I started into the tempo work and within half a mile of trying to run fast the leg stiffness evolved into pain. And, like Paula, I couldn’t run fast. The first mile was a disappointing 7:47, owing to my inability to extend my stride with my right leg.

I have no idea why this occured to me, but I thought about the fact that I couldn’t extend my right leg properly and realized that every time I hit a curve on the track I was forcing my right leg to extend further out than my left leg was extending. So, much to the confusion and annoyance of others on the track, I reversed direction for the next three miles and got much better results. At least I was considerate enough to take the extreme outside lane (there’s one guy there sometimes who runs “the wrong way” in the middle lanes and it’s confusing — and probably dangerous — on a track crowded with people).

So I’m not sure whether to call Friday a success or not. I could run fast, but only clockwise on a track. Is that good? Or just necessary for the time being?

For obvious reasons I skipped strides and any speedwork this week. Yesterday was very easy, with another experimental 30 second surge down to 6:40 pace. That speed had my hamstring not so much hurting as tapping me insistently on the shoulder, as if to say, “Uh, what are you doing?”

Fortunately, I knew I wouldn’t get anywhere near 6:40 pace on today’s run (boy was I right about that, as my speed sucked today). But the run today was about endurance and, without making too many excuses, I could still feel Friday’s effort in my legs in addition to having to fight a steady headwind for most of the miles.

I still consider it a successful workout, though. I easily maintained 77-78% effort for 12 miles and then had no problem stepping it up to 88-89% for the last five. I also wasn’t trashed by the workout — no need for naps or other forms of collapse. I credit that more to the lower mileage this week than I do to some leap in fitness.

Toward the end of the run I had matching fatigue and complaints in both hamstrings, which offered some comfort. Although now, six hours later, the right one is definitely complaining slightly more than the left. I have trained injured before, the latest example being the 10 weeks I trained with a mild groin pull, which I suffered on a cold and slippery half marathon in Central Park in January. That was probably worse than what I’m experiencing now (can you hear me rationalizing this away?). But it’s always unnerving to have in the back of my mind, every time I put on my running shoes, the knowledge that something’s not quite right. Kind of like living with faulty wiring and wondering if your house is going to go up in flames at any moment.

Fall Training: Week 5

09fall-training-05Having recovered from the difficult previous week, I decided to have another go at running some miles at marathon effort before leaving South Africa. This run went much better than Friday’s semi-disaster, as it was again in the low 60s and the sun was behind the clouds.

Despite a weekend of drinking, staying up late and stuffing myself, I felt pretty good for this run. Although I have to admit that I was looking forward to getting home and swearing off shortbread biscuits, chocolate and buckets of wine and beer. At least until after I run CIM in December.

Tuesday and Wednesday were consumed with getting home and getting ready for my reentry into work and serious training again.

I guess I managed to kill a few brain cells with all that fabulous local wine and beer because on Thursday I went out and hammered a workout that was supposed to be on the easy side. My Thursday speed session should have been run at recovery pace, with the exception of the 8:00 at speedy effort. Instead, I ran the whole thing at moderate-to-hard effort. My legs felt great and I just forgot that I wasn’t supposed to run this hard for these workouts.

Not surprisingly, I was tired on the subsequent recovery runs. I cut the Saturday run short by a mile and ran it at a slow jog pace to try to save my legs for Sunday’s race.

I went into the Westchester Half on Sunday expecting…well, not really expecting anything. I didn’t know if I’d do badly, well, or somewhere inbetween. As it turns out, I did very well under the circumstances. Maybe those lighter mileage weeks gave me the rest I needed to race well. Or maybe it was the wine, chocolate and beer.

Between this and the Whale half, I’m feeling good about my current level of fitness. The next few weeks of training — under what I hope will be healthier, more amenable conditions — should yield more clues as to where I am.

Summer Basebuilding: Week 5

sum09-base-04Hail pills and rest. All hail pills and rest.

Finally, after five weeks of either total rest or puttering along at a strictly recovery pace and relatively low mileage, I’m starting to feel like the runner I once knew. Who is this mysterious stranger? She sleeps 8-8.5 hours a night without interruption. She looks forward to longer runs. She yearns to run fast. She does not complain about chafing — nay, she celebrates chafing.

I ran nine times this week, again strictly by time and, with only one exception, sans gadgetry. My new watch/HRM combo is on backorder, which hasn’t been too much of a hardship. I borrowed Jonathan’s HRM (which worked fine with my watch) for yesterday’s run. More on that in a moment.

The heat and humidity this week were tough, plus we had a lot of rain. Wednesday was the worst day, like running in a giant dryer vent. This weather pattern looks to continue for at least another 10 days. And, let’s face it, it’s August. So we can probably bank on crap weather for the next six weeks minimum, longer if we’re unlucky.

Fortunately, after one false start (caused by an electrical short from a misplaced wire; oopsie) we managed to fix our ailing treadmill, which seems stable again — it’s no longer throwing random errors and shutting down unpredictably. It’s unreliability made for some very nervous running. How relaxed can you be when the treadmill may suddenly stop at any moment? Running slow was nervewracking enough — going fast on that flakey beast was out of the question from a safety standpoint.

I had some issues with my left side later in the week. The entire left side of my body, from left foot all the way to left shoulder felt achy and stiff. The outer fingers on my left hand were numb too. My suspicion is that my “nervous runner form” on the treadmill was probably responsible for these issues. Things are better today.

But did I let any of this — the heat, the humidity, the schizoid treadmill, the broken HRM, one half of me messed up — get me down? Nope. I was a happy, happy runner this week.

The highlight was yesterday’s run. It was a warm morning, but with reasonable humidity (dew point of around 62). I borrowed Jonathan’s HRM in order to do another round of data gathering. The plan was to clock another 8:20ish mile and see what my HR did for the duration. It held in the 80% range, which I was very pleased to see.  Two weeks earlier I ran at about the same pace, but at a much lower dew point of 54, at about the same HR.

I’d asked Kevin if I could do 30 minutes of faster running this week should the mood strike, and it had in a big way. So I ran four miles between 8:00 – 8:20 pace, with the HR% topping out at 82%. Good stuff.

Today I felt no worse for the wear (and my HR was at a cooperative 43) so I went forward with the plan to do 2:15 of recovery running. I would have liked to have run this outside but we had rain and lightning moving through all morning. In the end, I’m glad I did the run inside where it was cooler and drier. I expect I won’t feel as knocked out tomorrow.

Now that I’m reasonably back on track I should be able to get into the rotating three week maintenance plan I was slated to start in June before all hell broke loose. I’ll start this tomorrow, with a week in the 80 mile range featuring some “perceived lactate threshold” running, some 1 minute repeats, and a longer run (16 miles next Sunday). I am so excited to be running long and running fast again.

The next race on the horizon is the South Nyack 10 Miler, one of my favorite races to run. I don’t have high expectations, meaning I’d be surprised if I PR’ed after this significant a pause in training (not to mention the fact that early September is still heat wave season). But it gives me something to look forward to and work toward over the next six weeks.

Summer Basebuilding: Week 3

sum09-base-02Note: There was no week 2 in this basebuilding effort. I took the entire week off in an attempt to hasten recovery.

I’m somewhat reluctant to honor this week with the label of “basebuilding” lest I tempt fate. But, what the hey. I’ll be an optimist.

Basebuilding? No, not really. More like continued recovery from whatever ails me. But it was a good week from that perspective. I’ve not run “by time” (as opposed to “by miles”) since my first foray into jogging 10 years ago. And, like back then, I ran with no gadgetry to quantify the effort.

Monday through Saturday I ran with a plain vanilla watch and when I hit the halfway point of the prescribed time, turned around and headed home. I’ve noted approximate distances anyway because, well, I’m anal retentive and can’t stop myself from doing so. I’ve run my route a few thousand times, so those guesstimates are good within a few meters. But I didn’t pay attention to distance while actually running, which is what was important.

Running without constant feedback on HR, pace and distance was a challenge to get used to. But after the first run I found it liberating. I will probably go gadgetless for most of next week as well.

The two days of note were Friday and today (Sunday). Friday was notable because despite high humidity, I felt really good on my run. Good as in “I haven’t felt this good since April” good. It occured to me that this feeling is what I should have experienced during my taper, but didn’t. I’m trying not to read too much into it. I know I’m still crawling out of whatever mysterious performance hole I’ve fallen into. So I won’t get overly enthused. I am trying to remain patient, which is not my strong point.

Today’s run featured a bout of faster running, but only for the purposes of gathering some data to help give clues as to how my recovery is coming along (and to use as a comparison in the coming weeks). For a mile I ran varying paces, most of them in the 8:30 range, but I tacked on some fast running for the last .2 just to see what I could get myself down to. I managed to hit 5:46 for a few seconds. This is good news, as I struggled to get down to 6:30 during a race warmup a couple weeks back.

Whatever the issue is — overtraining, iron deficiency, vitamin deficiency, or simply the lack of a proper recovery — it’s abating slowly but surely. This makes me happy. It also helps me remain patient. Progress is exciting to see, but it’s also a reminder that I trashed myself before and it would be easy to do so again in short order, while I’m still groping my way along during this nascent state of training readiness.

On another encouraging note, the compulsive napping dropped off early in the week. Unfortunately, mild insomnia has moved into its place. But my gut tells me that it’s temporary.

So patient I will be. Next week looks a lot like this one: all running for time, 99% of it recovery pace, with a little faster running thrown in to have some data to look at. We’re building up the mileage again, probably by about 25% or so. But that’s discretionary; if I feel tired or otherwise overstretched, I’ll back off.

Post Mortem: Newport Marathon

An appropriately titled post, since roughly two thirds of the way into this race I wanted to crawl into a hole and die.

It’s been exactly a month since my debacle in Oregon. In the intervening weeks I’ve had time to review my training log and diary, and discuss theories with Coach Kevin.

I’ve also had bloodwork to rule out anything there. And, although I suspect I could potentially feel better with higher iron-related numbers (and may start supplementing as an experiment), I don’t feel that the root cause is to be found there. No, I think it was simply a matter of too much for too long.

A couple of days after the race, I sat in my room in the Crater Lake Lodge (during a rare evening of relative sobriety) and penned (okay, typed) a document that I entitled “Training Theories.” Here it is verbatim, with some helpful links:

What went wrong?

Peaked too early?
I was running my best in mid-April. The workouts were going very well. I had that “magical run” on April 21 when I couldn’t hold back from running fast and had wished that were a race day. A few days later I flew around the track for those sub-6:20 mile repeats. I’m convinced that if I’d simply tapered for two weeks after around April 12 and run a marathon around April 26 I would have had a great run.

Couldn’t hold fitness?
I suspect that not only was it impossible to hold that peak for the following seven weeks, but I probably managed to degrade that fitness by foolishly pushing too hard through some exhausting runs. The ones that stand out are the two very hot runs in late April (20 miles in Central Park in 91 degree heat on April 26 and that awful track session two days later). Then I ran the NJ Half on May 3, which I thought would serve as a good training run (if a lousy race), but now I think it probably dug me in further in terms of creating a deficit in recovery.

“Up and down” schedule around tuneup half?
Then the next few weeks were so up and down due to the “interruption” of that race that I suspect the result may have been a staleness that settled in slowly. This was evident, although very subtle, in the remaining key workouts. I chalked up any issues with those to weather factors or just the regular ups and downs of not being quite recovered from day to day.

The run the day before the race should have been a red flag. I chose not to wear my HRM (although now I wish I had). But at one point I decided to run a fast quarter mile. I managed to get down to 7:00 pace but I was working very hard to do so. I decided it was just nerves and didn’t give it another thought.

Possible modifications
If left to my own devices, here’s what I would do differently next time around:

  • Shorten the total training+taper cycle by about seven weeks.
  • Shorten the taper, assuming the buildup has been invigorating rather than exhausting. Maybe two weeks rather than three?
  • Introduce Mpace miles much earlier in the cycle, with a gradual buildup. More on this below.
  • If I’m going to race during training, choose the races only so much as they support the specific marathon event (similar terrain, etc.), and allow adequate recovery from them. If that means fewer races (or none), so be it.
  • Include a little bit of fast running early in the taper. I do wonder if those solid two weeks of recovery running somehow contributed to the extreme slowdown on race day.
  • Do more Mpace running on the roads rather than the track.

As for Mpace running, I think I need to do more of it and a lot earlier. I never quite clicked with that pace in terms of matching pace to appropriate effort level. Although I can race a full at 88-89% MHR, I’d be a lot more comfortable getting to a point where I’m at more like 86-87%.

What we could try is having me do a few Mpace miles every week (or every other, if we started this during basebuilding), starting with just a few miles thrown into a longer run and working up to lengthy Mpace efforts toward the end. This method worked very well for me for my Spring 08 race, when I basically took one of Pete’s plans and modified it by adding in a few more of those faster miles every week. By the time I got to the 12 mile and 10 mile Mpace efforts during this cycle, I think I was already cooked. I’m not completely sure that I even needed those two workouts, and they may have further exhausted me.

So there you have — the best I can do with the data (and gut feelings) that I have.

I know I learned a lot from this experience, as has Kevin. When we were talking a few days after the race he said, “I have to remember that you’re a mortal.” By that he meant that between the 9 week basebuilding period (during which I got faster) and the following 22 weeks of training, it seemed like I had the capacity to absorb any amount of work and continue to flourish. That durability and work ethic, when coupled with a capacity for self-denial and dare I say irrational optimism, added up to  our both missing some subtle yet insistent signs.

Looking back, I think the cracks were beginning to show at the tail end of April in that I was really struggling to hit times in workouts (and the NJ half wasn’t even close). It was easy to attribute those problems to other forces, but I’ll be a lot more attentive going forward to, as well as more communicative about, the qualitative aspects of the work. Heart rate data is valuable. But seeing and acknowledging that you’re working way too hard, regardless of what the stupid watch says, is more important than any data.

Hot weather training presents its own challenges, of course, but the plan I’m getting will allow for it. The timing looks to work out to around a 14 week training schedule, including the taper (which we discussed shortening). I’m hopeful that between a shorter training cycle and having learned some important lessons, I can look forward to a happier experience in Sacramento come December. (knock wood)

Okay, that’s enough recovery

I’m going to consider this week as my last week of post-marathon (as it were) recovery. Which means basebuilding begins anew tomorrow.

I know I’m recovered because I have been determined to run a race. Not because I expect to PR in anything (especially in the summer heat and humidity of NY), but mostly because I’ve missed running fast in a crowd. I tried to race in a brand new 10K up in Rockefeller State Park yesterday, but had to skip it after getting horribly lost. So I tried again today, with greater success, and ran the Achilles Track Club 5 miler in Central Park.

I’m not even going to bother putting together a race report, because this wasn’t really a “race” race. I just wanted an atmosphere in which I could run fast for more than a mile or two. I went in with no expectations and a liberating “I don’t give a shit about this race” attitude.

As a result, nothing bothered me. The lady at registration gets annoyed because I only have $25 (that’s what the NYRR web site said it cost) and they suddenly wanted $35? I don’t give a shit. I get stuck behind a bunch of 8:00 pace people for the first half mile? I don’t give a shit. Four women pass me in the last two miles? I don’t give a shit.

Yes, it was fun to race and not really care much about it. Although I did find one thing to motivate me: a woman with 12% body fat passed me in the first mile and said, “Nice job” and instead of appreciating her innocently offered good tidings, my inward competitive bitch muttered, “Lady, you’re dead meat.”

We spent the next 3.5 miles passing each other. She’d pass me on the uphills, I’d pass her on the downhills. At mile 4.5, a downhill, I passed her for the last time and kept up the effort all the way through the uphill finish. I did not hear “Nice job” again.

Final time was 37:17, good for 45th Female overall and 4th in my AG. I realized somewhere after mile 3 that I could have run harder. I guess it’s been over half a year since my last short race (a 10K), so I’ve forgotten how to run them. I knew I hadn’t raced all out because I still had plenty of energy afterward. So I came home and then went out and ran another 8 miles. Now I’m tired.

All in all, this was a good transitional week between the relative slothdom of the weeks immediately after the Newport race and next week, in which I hope to keep running some faster miles and get the mileage up around 70. I may even try to race again next week. I covered 58 miles this week, which is close to the 60 I wanted to hit.

I’ve not yet built the new spreadsheet for this season, so here’s the low-tech, unflashy breakdown:

  • Monday: 5 miles, recovery
  • Tuesday: 9.6 miles general aerobic with last 15 mins at harder effort (~91-93% MHR)
  • Wednesday: 7.1 miles, recovery
  • Thursday: 8.2 miles, recovery
  • Friday: 4.9 miles, recovery
  • Saturday: 10.1 miles, recovery
  • Sunday: 5 mile race, 7.8 miles general aerobic

Tomorrow I’m scheduled to get the results from last week’s bloodwork. I’ve held off on posting a post-Newport post-mortem until those come in. I have lots of theories about what could have been done better in the training (opinions that are shared by Coach Kevin), but if the bloodwork comes back with neon numbers pointing to an obvious problem at the cellular level then I’m apt to revise some (but not all) of those opinions. I still think there’s room for improvement in the next cycle, but the extent to which (and how) I think the training should be tweaked will rest in no small part on what the lab numbers say tomorrow.

Three weeks of recovery

If by “recovery” you mean light running combined with heavy drinking.

I’m still working on my race debacle post-mortem (which may get thrown out the window after I get my blood tested next week). I still have one area (the nine week basebuilding period) to pore over before putting that together. For now, here’s what I did in the three weeks post-race.

This is more for me than for anyone else. Just so I’ve got a record somewhere that I can get to easily. Feel free to stop reading now if you have something more interesting to do such as, say, flossing.

June 1-7

Overall mileage for the week: 25 miles

Notes: I don’t know why I ran the first two after the Newport race so hard. I think I was testing myself to see if was still running weirdly slow as I was on race day. It was hard to tell given that I was running at elevation and up and down significant hills in Ashland.

The remaining runs were a little faster that I’d normally do for recovery runs. But I was running with Jonathan, who runs faster than I do, so we compromised on pace. They were also more or less flat, so I haven’t noted elevation change.

June 2: Ashland, OR. 5.5 miles at 9:09 pace. HR 75%.
This was a run from Iowa St. down to Lithia Park and back up again. Climb: +426/-452.  1,900 above sea level.

June 3: Ashland, OR. 5.2 miles at 8:15 pace. HR 77%.
Pretty much identical to previous day’s run, but done in the opposite direction so I could finish with the downhill portion (I’m no dummy).

June 4: Bend, OR. 3.4 miles at 9:33 pace. HR 71%.
Crap run in Bend, probably because I was at 3,600 feet above sea level. Bend’s maps could use some work too, as they reflect future plans more than today’s reality.

June 6: Eugene, OR. 4.2 miles at 9:20. HR 71%.
Ran a loop along Pre’s Trail, which is very pretty and chock full of other runners, many speedy and/or practically nekkid. Enjoyed this run a lot, even if it was a bit windy (and I a bit winded).

June 7: Corvallis, OR. 6.7 miles at 9:15. HR 70%.
Lovely run taking us out along cow and sheep pastures and then through the campus of OSU. I liked this town. Weather was perfect.

June 8-14

Overall mileage for the week: 15 miles

Notes: Just two runs this week, although I should note that I did a grueling seven hour hike on Wednesday which featured a climb up 5,000, then down 5,000 over a total distance of around eight miles. So my legs were destroyed for the following few days.

June 8: Troutdale, OR. 5.8 miles at 9:26. HR 71%.
One of the most unpleasant places to run I’ve ever encountered. I’m never going back to Troutdale.

June 14: Portland, OR. 9.2 miles at 9:19. HR unknown (forgot the strap).
This was a tough run in Forest Park, an enormous park that runs northwest along the NW and SW areas of town. Like the Ashland runs, this was a significant up and down course: Climb: +887/-928.

June 15-21

Overall mileage for the week: 35 miles

Notes: Back home again, so no locations are noted. Monday was a long travel day followed by a Tuesday of catching up on shopping, unpacking, laundry and work. I was tired and jetlagged anyway.

June 17: 4.7 miles at 10:09. HR 72%.
First run in the summer heat (unless you count the horrible freak heat wave in late April). Felt terrible and slow. Was also coming off of several days of intense travel and not enough sleep, so I didn’t expect to do well.I know this will pass as I get acclimated.

June 18: 5.0 miles at 9:55. HR 67%.
Pouring rain sent me inside to the treadmill. Felt better on this run, having caught up on sleep.

June 19: 4.7 miles at 9:15. HR 81%.
I’m experimenting with running hard on these “comeback” runs. Can I speed the process of acclimating to the heat and humidity by pushing myself in those conditions? We shall see.

June 20: 8.1 miles at 9:42. HR 76%.
Forecast for Sunday was steady rain so I decided to do a slightly longer run today in case I had to do Sunday’s on the treadmill. Probably ran too hard, but I couldn’t stand crawling along to keep my HR closer to 70%.

June 21: 12.2 miles at 9:25. HR 79%.
At this point 12 miles is a “long run” so I did it at long run effort. It was quite humid out in addition to being warm. I sweated out around 20 ounces of water. This is just a taste of what’s to come.

Suckage fake out?

For those who want to know every detail of my running: I did 5 miles inside on the treadmill in a hot room last evening. Felt fine and even ran a fast last half mile or so (7:30ish). The difference yesterday was that I actually wanted to go running (even if it was inside). The last week or so I’ve wanted to do anything but (and have).

I’ll try again today and tomorrow. Will probably do a longish run on Sunday (12?) if weather permits.

I’m awaiting a new maintenance/base-rebuilding plan that should start on Monday. I’ll probably still go get blood tested, but I’m yet again unconvinced that therein lies the problem.

I’ve also dropped 2.5 of the 5 lbs gained already. So most of it was water weight.

Kevin was scheduled to chat with Lorraine Moller yesterday. So I’ve been awaiting his web updates with (as our more illiterate web posters like to say) “baited breath.” In the meantime, I’ve posted a review of her book on Amazon.

Now. Would you like to know what I had for breakfast?

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