Omaha

Back in Omaha.
Easy ~10 miles this morning.
Left knee flaring up a little bit.
Threw in 10x hill repeats to work the lungs.

Took this past Saturday and Sunday off.

Wed. and Thurs.

Wednesday
AM
3.5 mi. on the track with a Sis, Leah, and Katie.
7 mi. right after at 8:00 min. pace down at the mall.
Felt good.
Left knee still causing some annoyances.
Was a little warm by the end, but I won't say anything about the heat considering I've heard it's been nearly 100 degrees with a 100+ heat index in Neb.
PM
1 mi. in the afternoon with Ingrid
Biked 20 min. and some shoulder work.
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Thursday
7:30 AM
Showed up at the track hoping someone else would show; however, I guess without without a plan the others lack motivation.
Decided to do 10 mi. at "cruise-control" pace. Felt good. Not too much effort and kept the mind from getting bored.
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4:30 PM
90 degrees, humid, and static air
It was warm enough today that water droplets sizzled on the sidewalk.
2 mi. warm up (16:36)
12x800 repeats:
3:31, 3:29, 3:24, 3:29, 3:30, 3:28, 3:28, 3:28, 3:29, 3:27, 3:20, 3:10
1 mile cd

Went through nearly a gallon of water during this workout. The first 5 felt good. At 6 the effort had to increase in order to maintain the same time. I'm pleased with today's workout.
I'm not sure if it was the heat, less sleep last night, the workout, or a combination of them all, but I was tired after this workout. Typically, after a solid run I feel worked but not like this. After stretching and eating I passed out. Hmm......

That is all.

Tues

AM
3 this morning with Abe then Ingrid.
Barefoot
Was quite stiff this morning and it took a while to loosen up.
The new plan this week is to run solid one day then take the next day easy. Today would be the easy day.

PM
2.5 with Rachel, Sis, Ingrid, and Gustavo
We did some group PT. Some push and sit here and there.
75 lunges each leg.

Workout

Running - Easy Run Track 7:30am Weather: 75 Edit Workout!	3 miles 00:00:00
Running - Easy Run Track 4:45pm Weather: 85, Sunny Edit Workout!	2.25 miles 00:00:00	Shoe: Saucony Omni 6 (VI) WARNING!471.35 miles on shoe
Two easy on the track with Gustavo and Ingrid.
Running - Tempo Regan Airport Park 5:15pm Weather: 85, Sunny, warm Edit Workout!	13.5 miles 01:39:54 (7:24 min/mile)	Shoe: Saucony Omni 6 (VI) WARNING!471.35 miles on shoe
Tempo run with Rachel on the bike. She was a wonderful supporter. 7:05 pace up to the turn-around (6.7mi.) Slowed a bit second half. Was quite thirsty. Am satisfied with the effort today. Rachel's presence helped pick up the pace.

brief summary

Friday
2 easy with Leah
Saturday
6 easy
Spirits were good but after 3 miles weird swelling and pain in left knee.
Stopped, stretched, it felt better. Ran again and it came back.
Sunday
Out at 5am
Ran to go watch the international triathlon championships down by the mall.
Left knee did its swelling thing again. Left hamstring tight and tender. It must be related.

Officially signed up for the Northface Endurance 50 yesterday.
No backing out now I guess.
Time to get serious.

hmmm....

I have completely forgotten what I did yesterday, but whatever it was I didn't write it down. So, it will forever remain a mystery.

Today however, just 3 miles in the afternoon with 2x1000m.
I hope tomorrow goes better.

Back

The legs are feeling better but the body has been stuck by the sickness.
Did not sleep well last night. Pretty sure I had a fever.
Although, some sudafed helps.

AM: 8:30
2.25 mi. barefoot on track
With Abe, Leah, and Rose
Legs felt nice and springy.

PM: 3:30
11 mi. to PHT (Potomac Heritage Trail)
Walked for a bit around the mall to take in the sites.
The running really helps drain the sinuses.

Back

2 miles this morning.
4x800 around 7:30 pace.
Also did The Charles PT sit-up workout.
Have not done abs in a long time. Could really feel it. As if Charles was right there kickin' me in the estomico!

Saturday Downfall

Probably the second lowest point I have ever reached during a run yesterday. After three miles I took a short break to think if I should turn around or not. The body just wasn't feeling it, but the Dean (Karnazes) and (David) Goggins in my mind said," this is the time when people find out who they really are. Keep going." Turns out, I should have turned around. At mile five I was so blue, down, and depressed that I sat down just off the side of the trail. I sat there for 15 minutes trying to find the motivation to get home.
At mile 6 I stopped, took another break, and then walked 4 miles home. It was depressing. The legs were heavy as lead. I tried to jog, but it felt like I had just run 50 miles, not 6. The only other time I can remember struggling this much was during the 75 miler when I crashed.
I'm not sure what was going on today, but I definitely bonked at the end. It seems odd because of such low mileage. However, I took today off, and I'm only doing 2 tomorrow.
I hope to look back on this run one day and laugh at the low and high points of running.

Friday, better

Legs felt better today.
Lately I've found myself questioning which race I should sign up for.
There is the ragnar relay in sept. 183 miles with up to 11 team members.
There is also the North Face Endurance run that hosts a 50k and 50 miler, also in sept.
Lastly, the Marine Corps marathon, but it's in oct.
Thoughts?

Today
~18 miles
~2:40:00

Shake Out

Easy AM run with Ingrid, Rose, and Rachel.
~2 miles.
--------------------
PM

The legs were still a bit sluggish walking up stairs, so I decided to take the day off running and walk around town for a bit. Picked up some apple juice. Mmmm.

Wednesday

Running - Hill Run
Arboretum
2:00pm
Weather: 84, Humid
10.8 miles
01:32:00
(8:31 min/mile)
Saucony Omni 6 (VI)
406.6 miles on shoe


Even though it was cloudy today I was soaked with sweat by time I finished. It was a sweaty run for sure.
The legs felt sluggish today and a little heavy.
Must mean time to ease up a bit.
------------------------
Running - Easy Run
Track
4:30pm
Weather: same
2 miles

Easy run and PT with Sis, Ingrid, Rachel, and Gustavo.
Was fun.

Changes

Headed out at 3pm for an easy 10 before meeting up with some folks to run on the track; however, it was terribly warm outside and the stomach didn't seem to agree. After a few "hurlings" and "heave-hos" of the stomach I turned around at three to make it 6 total.
When I arrived Gustavo so kindly informed me that his stomach did not agree with the dairy he had earlier that resulted in "the runs". Unfortunately, "the runs" don't necessarily go with running.
After chatting with another track coach for a little bit I started to noticed someone was turning the lights out in the sky. As I turned around a wall of black, ominous, swirling clouds were welcoming themselves to the neighborhood. Only a few minutes later did the wind, rain, lightning, and thunder say hello. In less than one hour the temperature dropped from 84 to 66 degrees. It was pleasant to have the cooler temperatures around.
The new plan is to finish off an easy four this evening as soon as those pesky positive and negative charges settling their little debate.
--------------------------
PM PM run
8pm, Medium/Easy
10 miles
1:20:45

A much better run this evening. The stomach was settled, the temperatures were much cooler, and I had plenty of hydration. The post rain skies allowed for some beautiful pink and orange rays to settle down on DC. It was a beautiful picture. As soon as the sun set I was reminded of those late night runs with Charles. Good times.
First 3 miles 21:43
4 miles, 30:08
5 miles, 37:43
Took it faster this evening to get the legs moving faster than slug pace.
Something magical happened just after the turn around. Right in front of Arlington I turned around to head back. As I was trotting along I noticed something to my left. There, next to a fence-line of bushes stood three deer. At first, I thought, "why would they put three fake deer right there. Who is hunting out here?" I stood there confused until one of them decided to take off, and soon after the other two fell in line and headed out as well.
As Dean says, "adventure starts as soon as you step out the front door." It must be true. Well, some of the time it is.

Sunday and Monday

Sunday
Barefoot on the track.
Easy two with Abe.
Small sit and push PT.
2,4,6,8,10,10,8,6,4,2 push
double the sit
Total: 60 push, 120 sit.
-----------------------
Today, Monday, AM
The sun was a'blazin' today.
First three barefoot on the track with Leah and Abe.
Small PT:
30 sit
3x10- "Blurpies"
1 min. rest
Three sets
The rest of the run was easy paced. The body didn't like the morning running. Also, didn't eat enough before heading out. Took a break at the turn around to watch the planes land.

~18 miles
~2:55:00

PS: Great news!
Had 5 runners initiate a wave today! They occurred around the same are within 15 minutes of each other. I wonder if it's late morning runner on that part of the trail that are friendly. Hmm?
--------------------
PM
Easy barefoot two and a quarter with Gustavo, Sis, and Ingrid.
Felt good.


Walked back home to find 8 fire trucks and a whole battalion of fire fighters putting out a very smokey house fire just two houses down. With houses setup as row houses it was a good thing the fire was put out quick. Our whole place smells like camp fire now. No one was hurt.

Long Run

To the river where the water spirits run strong.
A good run today. The legs didn't complain until hour 4.
The trail by the river was very muddy and lots of new debris.
Run, hike, walk, and climb on the trail.
Got a small headache around hour 4 as well. Think is was because of water.
Tried to filter some of the stream water, but instinct said it was bad.
The legs felt great when I got back so did 2 more barefoot on the track with Leah. Lots of stretching.
Feel great now.
Very content with how today's run went. Was not worried about pace. Am pleased with getting time on the legs. It was also fun to explore new parts of the trail. Lots of rock climbing in some parts.
Turned around today when I ran out of trail. Must have taken a wrong turn somewhere.
Quite content.

~25 miles
~4:41:00

The Tradition Continues

It is now the third celebration of the "end of school" run, which as you might remember ends with a run in the rain. Well, today was no exception. Today consisted of a 15 mile soak and slosh fest that left the spirit riveted. Either it was a the rain, the day off yesterday, or a combination of the two but today's run definitely ranks among top-ten best runs. 15 miles with a strong pace the entire time. Breathing was very relaxed and the legs felt surprisingly good.
Very pleased with today's run.

15 mi.
1:54:14
7:36 min/mi.

Guilt

Anyone else feel guilt when missing a run?
I must justify, today is the last day before finals, so inevitably the day is filled with some aspect of study. Because the day is spent studying running gets put on the back-burner. Well, this evening, when studies were complete, thunderstorms had rolled in and decided to dump gobs of rain accompanied by lightning and mucho gust-o-s (get it? mucho gusto, like many "gusts". HA). With all of these factors I've decided not to run; however, there is an associated guilt with missing a day. There is an feeling of success when training goes as planned and progress is positive. Although, remembering last summer, the guilt ends up forcing training that leads to burnout.
In a sense, it is a good reminder that it's ok to miss a day. I don't want to end up running from a sense of obligation.
I must tell myself, it's okay not to run, it's ok to miss a day, and I will not spend the rest of the week making up missed miles.

Anyone else experience anything like this?

Questions...

Felt slow, ran slow.
The legs were tight today.
Perhaps fatigue? Not enough water? Need more protein? Not enough recovery from long run? Need more stretching? Stop complaining and run faster?
Who knows...

First 8 down at The Mall. I stopped at the turn around to stretch the hip when I saw a pretty girl. I decided to run farther. Is it wrong to chase pretty girls?
Any ways, I guess it doesn't matter considering she turned off in another direction, which left me no time to grunt and flex my muscles (I've been told that's how to catch a pretty lady).

Finished with two on the track with Gustavo.
Light PT:
90 sit, 30 push, 2x1min. ab planks each side.
Gustavo is just getting back into shape and wants to do more running and PT. I just hope I can be as good of a teacher/mentor/motivator as Charles and Anton were to me. They have set the bar high.

10 mi. easy pace
1:29:50
Light PT:
90 sit, 30 push, 50 arm haulers, and some weird yoga moves.

Heavy Legs

Easy 10 today with some unscheduled pick-ups.
Felt good to go faster, but the legs were heavy for the first time since training started.
I attribute it to low amounts of water.
Feeling better about overall conditioning, but need much more work on speed work.

Arlington
Easy 10 mi.
1:18:22