Hope To Run Again Before End Of The Year

Ran with John and C.B. John has run about 5 or 6 times in the last couple of weeks. But none over 1.5 miles. Pace was fine with me. No aches and pains from the day before except for a little soreness in the quads. Felt good after the run as well. C.B. ran about 2 miles and John went 3.23. All of us were able to carry on a conversation without too much trouble.

1 - 10:27

2 - 10:35

3 - 10:33

.23 - 2:23

3.23 - 33:59 - 10:31 avg.

Got off late from work and headed to the gym. Swam 2000 yards. Rode AirDyne for 8.7 miles.

Swim
1000 free - 17:18 ,rest 90 sec., 1000 free/breast mix - 18:28 Total - 2000 yards - 35:46

AirDyne - 30:00 - 8.7 miles

A triathlon-like workout today. Jumped in the pool and started to do my normal 1000 yard free. But as I got going I changed my mind and swam a mile freestyle. Last night I had looked over some of my old blogs and saw where I had set a PR for a mile swim on August 5th. The time was 30:01. I mentioned how my goal of going under 30 minutes for a mile swim was "right around the corner." Well my swimming has taken a backseat to my running since then, but I wondered what I could do now if I tried. Ended up with a 30:44. And I did not feel that bad when I was finished. I would like like to give it try to go under 30 while my leg is getting better. So it looks like some more pool time for awhile.

Next I got on the AirDyne for 30:00. My legs were a little sore from yesterday. It has been awhile since I had done any pedaling of any kind. Got .1 of a mile further than yesterday with 8.9 miles.

Went home and ate a quick and light dinner then went for a run with John and C.B. We ran nice and easy for 1.5 miles. They said they were going to stop at 2, and I wanted to go 3. So I picked the pace up a little the next .5 miles. The last mile I just wanted to see what I could do, and hope not to aggravate the achilles. Got tired, but felt good to open it up and get the legs going again. Achilles feels fine.....so far. Maybe the "healing snowball effect" Paul P. mentioned in his blog is in motion.

Swim - 1.02 miles freestyle - 30:44 / 200 breast - 3:53

AirDyne - 8.9 miles - 30:00

Run - 3.06 - 10:42, 8:56, 7:16, :28 - 27:24 - 8:56 avg.

I worked out a little earlier than have been lately. I was feeling tired and sluggish. There was some soreness in my arms from the mile swim yesterday. My legs were sore from the AirDyne from the past couple of days as well. So I swam 1000 breast. Then a 1000 free/breast mix, alternating between strokes every 100 yards. Next was the AirDyne. Was planning on going for 30 minutes, but my knee was aching a bit. I figured it was a combination of the previous days AirDyne rides and the extra breaststroke I had just finished. So I stopped at 20 minutes. That left me some spare time before I had to pick Justin up from preschool. So I used the elliptical for 20 minutes.

All in all I felt good from the workout. And I am not complaining about getting about an hour and 20 minutes of workout time in.

Swim - 1000 breast - 20:50 / 1000 free/breast mix - 18:39

AirDyne - 5.5 miles - 20:10

Elliptical - 2 miles - 20:00

Today was a case of me being dumber than I need to be right now when it comes to running. I wanted to try a 5 mile run today. I do not think that was a bad choice of distance. But after seeing my 1st split I kept trying to see if I could make each split just a little faster. For no other reason, I just did it to see if I could. So my achilles started to ache a little with a 1/2 mile to go. I wonder if I had run smarter, and slower if it would have even hurt at all. Cardio felt ok.

5.25 - 7:56, 7:51, 7:50, 7:46, 7:36, 1:54 - 40:55 - 7:47 avg.

Ran 4 miles just before lunch. Felt fine. Legs were stiff from yesterday's run. Ran again with C.B. and John after dinner. Nice easy pace.

Swimming and biking tomorrow. May be another east run in the evening.

4.1 - 8:05, 7:47, 7:36, 7:20, :45 - 31:34 - 7:41 avg.

3.14 - 10:12, 10:20, 9:57, 1:15 - 31:45 - 10:07 avg.

Less energy today. I think it is because of the cold I have. Stomach also feels funny today. That is definitely from the navy bean soup my wife made for dinner last night. Tastes good going in, but really wreaks havoc on the tummy later on.

Swam 1000 yards freestyle comfortably. Then another 1000 of free and breast mix. Then cooled down with 500 free. Then rode the AirDyne 10 miles. I kept the pace easy on this as well.

Swim - 1000 free - 17:47 / 1000 free/breast - 18:41 / 500 free - 9:08 / Totals - 2500 - 45:36

AirDyne - 10 miles - 35:32

evening -

John called and wanted to go for a run after dinner. But I suggested we should go before instead. He was about 10 minutes from his house, So I hurried and changed then headed out the door. I was going to run to his house, then we would run in his neighborhood. So I ran 1.59 to his house. Then we ran about 1.9 together before each heading back to the house.

It is now close to bedtime and I am really tired. A little extra swimming and biking has worn me out I guess. Throat still sore from the cold. And I thought I might have had a fever before I ran, but was not feeling bad. No hint of a fever after the run, so maybe I never had one in the first place. I just wish my throat would stop hurting now.

1.59 - 7:53, 4:27 - 12:21

3.66 - 9:32, 9:32, 7:41, 4:57 - 31:43

Total - 5.25 - 44:05 - 8:23 avg.

Stayed up late, woke up early. Plumber came. Picked up kids from school. No chance to nap. Drove Emily to dance class. No workout. Worked Midnight Shift. Still got this dang cold.

Last night was one of the worst nights of Midnight Shift I have ever had. I did not had enough sleep leading in to it. On top of that this cold was really bringing me down. It was a desperate struggle to stay awake and alert.

Looking forward to a good days sleep.

Telephone rang at 3pm and woke me up. So 6 1/2 hours of sleep for the day. I had woke up once around 1pm and my throat was on fire. But luckily by the time I woke up for good, it was nowhere near as bad. Just dry and scratchy.

Waited until 4 and ran 2.11 to the pool. I was pretty low on energy and both nostrils were completely closed. But they opened up as I ran, which made me happy. When I jumped in the pool I experienced something I had never felt before. I usually swim about 3/4 the length of the pool underwater, then walk the rest to the end. Not much of a warm up, but it's my routine. Anyway, as soon as I jumped in today I had to surface immediately. It felt like my forehead was going to explode. All the pressure from my cold and sinuses made it hurt to go more than foot underwater. I kept hearing all these weird noises in my nose and behind cheekbones. I guess it was all the pressure equalizing. Ultimately got to swimming and took it real easy. Still low on energy most of the way, until about the last 5 minutes. I seemed to be catching my second wind. But I held back because I still had to run back home.

Once I got running I felt pretty good for the first 2 miles. But the next 2 were a struggle. Started to feel cool, then hot, the cool again. Energy was all about gone by now. When I finally finished, for about 30 seconds I was not sure if I was going to throw up or pass out. When I walked in the house my wife said I did not look well. But took in some fluids and ate dinner and felt a little stronger. 3 hours later I still have lower energy and my nostrils are close again. I just hope I can stay awake better tonight than last night.

Run - 2.11 - 8:04, 7:49, :51 - 16:44 - 7:57 avg.

Swim - 1000 yards free - 17:48 / 1000 yards free/breast - 19:20

Run - 4.45 - 8:12, 8:17, 8:26, 8:17, 3:43 - 36:56 - 8:18

Totals For The Day -

Swim - 2000 yards - 37:08 Run - 6.56 miles - 53:40 - 8:10 avg.

Another tough day. Hard to get to sleep because I was coughing so much. Finally took some medicine and feel asleep soon afterwards. Only swam 1000 yards. But swam a little harder than normal. Was planning on using the elliptical next, but it was being used. So I ran 3 miles on the treadmill.

Hope to move past this cold and achilles problem and get in shape again.

Swim - 1000 yards - free/breast mix - 18:07

Treadmill - 3 miles - 23:43 - 7:54 avg.

Was awakened by a phone call about an hour and a half before I planned to wake up. Never really got back to sleep and felt crappy. Went to the pool. Swam 1800 free and 200 breast for cool down. Got home and ran 1.7 to John's house. Then we ran 1.6 together. And I ran home an additional 2 miles. Glad to be getting workouts in, but none have been very satisfying this week. No more pool until Monday, so all runs the next couple of days if the achilles does not bother me. Still just a slight feeling, but no pain.

Swim - 1800 yards - free - 31:14 / 200 breast - 4:07

Run - 5.3 miles - 44:05 - 8:19 avg.

Well th is would be my longest run in over a month and everything felt fine. Legs got tired over the last few minutes of the run. But cardio was good. Still plan on more cross training, then hopefully on to more running.

Run - 7.1 - 8:21, 8:19, 8:15, 8:10, 8:08, 8:00, 7:54, :44 - 57:54 - 8:09 avg.

Ran with John for 2.5 miles. Then 2.6 on my own. Easy pace on first half, then picked it up on the second.

5.11 - 43:53 - 9:31, 9:53, 8:20, 7:39, 7:42, :47 - 8:35 avg.

Planned Rest Day

Woke up this morning and my sinuses were hurting terribly. Went to the pool in the morning. But cut the workout short. Did not run either. Figured I would rest a day and see how my head feels tomorrow.

Swim - 1000 free/breast mix - 19:36

200 free / 100 breast - 5:44

1300 yards total - 25:20

Head and sinuses felt a whole lot better today. So I decided to run 10 miles for a couple of reasons.

1) I was mad about missing yesterday's run and wanted to make some of the miles up today.

2) I wanted to see if I could still run 10 miles. And it was not only the distance I wanted to gauge myself on, but it was the amount of time. I wanted to see if I could run for an hour and twenty minutes.

First mile, I knew was too fast. Slowed up a bit for the next 4. But after 5 I knew I had to go a little faster so I could be home in time to recover from the run, then get ready to go to work. I was surprised I could hold a faster pace over the last 5. But this run certainly was not easy. My legs are tired and sore. I felt like my bones and joints took a beating today. Tomorrow will be an easy recovery run of 5 or 6 miles.

1)	8:06	6)	8:07
2)	8:20	7)	8:01
3)	8:18	8)	8:01
4)	8:13	9)	7:56
5)	8:21	10)	7:45

Well, bad weather canceled schools today in our area so Justin and Emily stayed home with me. So I was not able to get in a run before going to work. While at work tonight I constantly debated whether I should run when I got home or not. But I decided I would while it would be easy to just bag it, I would regret doing so.

I got out the house about 15 minutes after Midnight. I wanted to get in 5 miles. I was supposed to have an easy paced run today. But I just wanted to get this run done. I ran way too fast for someone recovering from an injury. But I would have run even faster if I could just to get back home. I was wiped out after 5 miles, and slow jogged the last .4 .

5.40 - 8:06, 7:50, 7:41, 7:23, 7:08, 3:31 - 41:40 - 7:43 avg. for the whole run and 7:38 avg. for the fast 5.

Pretty good weather for a run today. Bright sunshine, very light wind, and 51ºf. All morning my legs were sore from last night's run, but by the afternoon most of that had passed. But my legs felt very heavy through out the run. No spring in my step. Pace felt controlled and not that difficult to maintain. Last 1/2 mile and one street over from my house two dogs charged after me. I did the usual yelling and screaming and stopped so they would not chase me. One did not get too close, but was in the road, and did not bark. But the other one came too close for my comfort and barked a lot. When I stopped it stopped, then was giving a low growl and bared it's teeth. I walked away slowly then started to run again. Unfortunately this has happened too many times with these dogs. I have mentioned it in a low key way to the woman who owns them. But this time I called her and pleaded to her to keep them out of the road. She was very nice about it, but enough is enough. Ok, that's it for the complaining. I still enjoyed the good running weather.

7.12 - 8:13, 8:05, 8:01, 7:56, 7:57, 7:55, 7:51, :52 - 56:51 - 7:59 avg.

yet another off day

Ran faster than I should have. Didn't even know I could. If I'm smart I will slow it down and just keep logging the miles. The rest will all fall into place on its own if I do.

8.11 - 7:59, 8:07, 8:02, 7:55, 7:56, 7:41, 7:24, 7:17, :46 - 1:03:09 - 7:47 avg.

Wanted to try running somewhere different today. Lately I have been having trouble motivating myself to run. Before Thanksgiving it was fun to run. But getting injured to a lot of the wind from my sails. Trying to work back to where I was was is not fun. But I know if I just keep getting in good quality workouts and logging those miles the fun will come again. So I left my house and ran about a mile to the bypass around our town. This section of highway had a sign posted for "No pedestrians, farm equipment, bicycles, etc." So I knew I should not run there. But even us police officers break the rules sometimes. But I did not want someone to complain and I end up getting stopped by one of my own so I ran it with a faster pace. This section is only 2.6 miles. But it got me to the other side of town quickly. Then I just ran back to my house from there.

Legs were feeling it the last mile. I reallly need to make myself run easier paced days. I do not know how some of you other bloggers do it. I always find myself running a medium to hard pace every day. I can do it for shorter runs, but when I run longer I feel like I need to get going so it will not take so long to finish. This must be a mental defect in my system or something. My wife would say I always have a mental defect of some sort from time to time.

7.62 - 7:50, 7:50, 7:45, 7:47, 7:45, 7:44, 7:32, 4:46 - 59:02 - 7:45 avg.

Went for a run between rain showers today. At the 2.1 mark I saw C.B. and his dog running in front of me. I decided to try and catch them. I knew his route would turn away from mine soon, so I picked it up quite a bit. Caught him after .4 mile, said hello, then went our separate ways. That short surge took a lot out of me though. I was beginning to think I ruined my run by and would be too tired to as far as I had planned. Then I realized that was stupid thinking. I concentrated on recovering while still running. The next mile was slower and I did recover. But I just kind of locked in on the slower pace for the rest of the run. This is the slower pace I have been trying for on the past few runs I have had.

Got some muscle soreness in my quads, but feel pretty good with the higher mileage this week.

7.52 - 8:03, 8:03, 7:30, 8:14, 8:13, 8:13, 8:07, 4:14 - 1:00:37 - 8:03 avg.

Got some new shoes today. I hope this helps with some of the aches and pains I have been feeling lately in my feet and quads.

Today's run felt ok. Quads are sore. I started to notice it about 5 miles into the run. The ball of my left foot was aching pretty good as well. I hope that will go away because of the new shoes.

I have decided to rest from running tomorrow. I might do some aqua jogging. Then a short run on Friday. I will see how the soreness feels before deciding on Saturday's run.

8.02 - 8:08, 8:03, 7:55, 8:05, 7:54, 7:58, 7:56, 7:53, :11 - 1:04:07 - 7:59 avg.

8.02

Planned rest day. And I needed it. Good chance for some little aches and tweaks to heal a bit.

Emily had no school today and Justin got out at 12. So we went to the pool. I was able to aqua jog for 33:00 while they jumped off the diving board. That should be good for 3 miles I guess.

I really hate making this more of a complaining blog. I wish every entry could be filled with positive thoughts, great runs, and no aches or pains. But unfortunately my aches and pains are getting more frustrating. The achilles is slightly tender, but not my main problem right now. the ball of my foot, or the metatarsals, is getting worse. Lowering the mileage and hopefully the new shoes will help. Just guessing..hoping...this is the second run in the new shoes. Maybe I just need to wear them in a little or just get used to them.

4.10 - 7:57, 7:48, 7:49, 7:29, :45 - 31:50 - 7:45 avg.

12.12

After work wanted to do another short run. Yesterday there was no snap, spring, or pop in my step. Also my feet hurt. But today was a different story. It was 45ºf out when I left. I wore shorts. It seemed, most likely mental, that having them on and feeling the cool air made me run faster. Legs were not heavy today. Feet ached very little, but some.

1st mile I knew the pace was faster than my normal for mile 1. I was figuring on a 7:50 and was surprised to see it :15 faster than that. So I just let myself run about the same for the next 2 miles. On the beginning of the 4th mile I checked my watch out of curiosity and smiled. I had the sudden urge to run a 6:XX for the last mile. Was very surprised it was a 6:49. But it was not easy. As I finished C.B. and his dog came running by. So I ran another .5 with him as a cool down.

4.09 - 7:34, 7:21, 7:14, 6:49, :48 - 29:49 - 7:17 avg.

.5 - 5:01

(nb 882 - 16.71)

Was planning on running another 4 miles today, then try for something longer tomorrow. But then I realized I will not have time to run tomorrow. Well I could go before work in the morning but my feet are more tender, sore, and tight early in the a.m. I am afraid I could do more harm than good. So tomorrow will be a rest/heal day. Tuesday I would like to go for 8. After that it will depend on how my feet feel for the rest of the week's workouts.

So anyway I decided 6 would be good for today. I was cruising along and feeling good. At 4 miles I got bored running by myself so I caught up to the 8:00 guy. Ran with him a bit, then pulled away and slightly ahead. Feet were fine after run but are sore 5 hours later.

6.65 - 8:07, 8:10, 8:05, 8:02, 7:35, 7:34, 5:25 - 53:00 - 7:58 avg.

(23.36)

Started my run and after a 1/2 mile both calves were so tight. I could feel it all the way to my toes with every step. I decided to alter my route and head towards a pond in town that has a walking path around it. I was hoping the softer surface would help. After 2.75 miles of tightness I reached the pond and stretched for a few minutes. Then using the Garmin to measure the how far a loop around the pond was (.39) I ran about 3.5 miles. Added on a few more on the run home and came up with a total of 9.1 for the day. I felt good on the run. And the tightness went away after the extra stretching.

Bottom of my left foot is still hurting some. Achilles seems fine on the right foot. Have not noticed that for a few days now.

9.01 - 1:11:55 - 7:59 avg.

32.37

Good run today. A bit windy. Left foot hurt all day at work. Barely could walk on it this morning. But it did not, well barely, hurt while running. And does not hurt several hours later. Weird.

8.02 - 8:19, 8:15, 8:13, 8:13, 8:14, 8:08, 8:04, 8:13, :11 - 1:05:53 - 8:12 avg.

40.39

Another decent run today. Quads were sore and feet still hurt some. May use elliptical and swim some next week instead of running on the roads.

8.05 - 8:10, 8:07, 8:13, 8:02, 8:04, 7:55, 7:59, 7:55, :25 - 1:04:56 - 8:04 avg.

48.44