Huge Setback!

I have had a remarkable streak of injury free running and numerous PR's over the past couple of years.  That streak has come to an end.  After Monday's recovery run, I was stepping over the gate that keeps our dog Gizmo in his "area" and I felt a little twang in my lower back.  It was okay most of the day, but an evening recovery run didn't seem wise.  Tuesday morning my back was in complete revolt.  I could barely stand up straight and my 10 miler with 5 at HMP was completely out of the question.  I applied lots of ice and took boku Ibuprofen just to get through the day.  The ice was a big help and by Wednesday, my back was almost back to normal.  I had 15 miles scheduled in the morning and a recovery run planned with run club in the evening, both of which I scratched.  Thursday morning was good, but gave myself one extra break in the morning and did an easy 8 in the evening.  What a relief, everything felt normal.  I followed up with 11+ on Friday morning, again with no pain or stiffness; it appears that I dodged a bullet.  Saturday morning I woke up feeling good and better yet, it was October like!  50 degrees and I couldn't wait to hit the trails!  I ran downstairs to the laundry room to get a clean pair of socks and when I reached the bottom of the stairs, the carpet felt wet and I could hear water dripping from the ceiling.  Noooooooooo!  I wasted no time and sprang into action.  I called the plumber, shut off the water and started to move around all the water logged stuff I could move.  Turns out the mess wasn't as bad as I had originally thought, but after all was said and done, I re-injured my back!  Took Saturday off and woke up this morning and it feels pretty normal, but am not sure an 18 mile run would be wise.  Drat!

I am not sure how badly missing an entire week of a 12 week plan will effect my goal.  My biggest problem right now is mental.  I think it will be difficult to race or hit my tempo runs, knowing in the back of mind that my lower back is a little wonky.  My mental state isn't the best right now, so I am probably over-reacting a tad.  Let's break out the ice packs and see what tomorrow holds.

Happy Running!

Surviving the Heat and Humidity

This morning's weather (pre Thunderstoms) was certainly a welcome relief.  My thermometer read 63 degrees and there was certainly a break in the jungle humidity.  Now the rest of the week was a different story, with overnight temps in the 70's and dew points from 68 to 75 all week.  Blech!  I am happy to report that I only used the treadmill once all week.  Now, I had to get up at 4:30 am to run in  conditions that were bearable, but that is a small price to pay to avoid the treadmill.  I did go through a lot of water and much Powerade.

This was week one of my Pfitz 12/85 plan.  I was a little worried about the radical jump in mileage, but my body held up pretty well.  I ran 84 miles, which was my highest weekly mileage total since late May/early June.  I did recovery doubles on Monday, a 10 miler on Tuesday with 5x800m at 2:50ish pace, a work out that wasn't actually on the schedule, I just read the wrong week!  Wednesday was a 12 mile am run and a 4 mile evening run, cut short because of the 100 degree heat index.  Thursday was more recovery doubles, Friday was just shy of 12, Saturday was 8 and the week capped off with a nice 17.5 mile run with 8 miles at 6:40ish pace.  The run was fantastic and I was having a lot of fun flying down the trail.  My plantar fasciitis flared up at mile 13, but it was a fun run nonetheless.

Alright, one week down and only 8 more until the taper!  You gotta love these 12 week plans!

Happy Running!

Rick

Reintroducing Myself to Mr. Pfitzinger

I have had about a 3-week vacation from any kind of training and with Twin Cities Marathon 12 weeks away, it's time to reintroduce myself to Mr. Pete Pfitzinger.  I have never done his 12/85 plan and it looks a little intimidating, but I'm willing to give it my best shot.  Since its only 12 weeks, it wastes no time in in getting into some serious marathon paced runs.  In fact the first week will be over 80 miles, capping off a week full of doubles with an 18 miler with 8 at marathon pace.  It peaks at week 7 with a 104 mile week.

I'm not going into this cycle feeling particularly healthy.  My Plantar Faciitis is flaring up big time.  In fact, I'm gimping around the house today only after a leisurely 14 miler today.  The hamstring is better. But never felt like it completely recovered after my efforts at Grandma's.   Mentally I am ready to jump back into another cycle, now I have to see if this old body will hold up.

Did a little racing this week at the fairgrounds.  The Richard Hoska Mid-Summer Mile was Wednesday night at its new location.  I was quite excited about my new PR of 5:09, which was changed to 5:11 officially, but then the word quickly spread that it was a short course.  Most Garmins are going to be off by a couple of hundredths, so I wasn't too concerned, but then I saw that the Minnesota Runner of the Year pulled the results from their website and took away our points, so I figured there was some serious concern about the length.  Oh well, most people had the course short by 2 hundredths, which would still give me a 5:18 or so, which is still a big PR.

So, lets get through week one and look ahead to the MDRA 15k on August 11th.

Here is a shot of me finishing off the Mid-summer mile.  A lot grimacing going on!




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Recovery Almost Complete

I am still in recovery mode from Grandma's Marathon, but did manage to run everyday and even threw in a Friday night tempo run just for good measure.  The fatigue is gone, the mental fog has lifted and most of the post-race aches and pains have disappeared.  The Friday night tempo run was just a test to see how the hamstring and glutes were feeling and I have to say that all systems are go.  It was a 10-miler with the last 5 at a sub 6:40 pace. (which is top secret, but is my Twin Cities Marathon goal pace)  The 5 miles were pretty effortless and I was happy to report no aches or pains.

 

It certainly is treadmill season again.  I can run early morning in the heat, but if I have any running to do at a specific pace I will most certainly bring it indoors.  Its virtually impossible to hit your goal marathon paces when its 90 plus and jungle humid.  I certainly don't like the treadmill, but don't despise it as some of you do.  Its a great tool and I can get past the boredom by focusing on faster and faster paces in a controlled environment.

 

I got some regular scheduled racing over the next few months leading up to the marathon.  There is the Richard Hoska Mid-summer Mile at the fairground on July 10th (hey wait, that's this week!)  I am certainly not ready for that!  There is the MDRA 15k in July and the Victory 10k and City of Lakes 25K in September.  I will also to the Old SOD Days 8k, but not sure when that is.  All these lead up to the big one, Medtronic Twin Cities Marathon.  Should be fun!

Happy Running!
Rick