Long Run Not So Long Any More

Since I'm still babying the left PTT, I tried to do a relatively short weekend run yesterday. I spent an hour on the treadmill and did 30:00 at marathon goal pace + a little (7.0 mph/8:34 pace). I also threw in 4x1:00 at 8 mph (7:30) and 1x1:00 at 9-10 mph (6:40-6:00). Everything felt pretty good, although my energy level was not where it has been, due to not running much and not eating/hydrating right. The left-side tendinitis didn't bother me at all, and I didn't need to ice afterwards. My first PT appointment is tomorrow and I'm very interested to see how they can help me get back on track and get my mileage back up where it needs to be.

On a gear note, my podiatrist recommended the Asics GT 2130 as another possible motion-control shoe. Any severe over-pronators out there wear these? How do they work with custom orthotics, and can you compare them to the other shoes I wear?

Sock update: I ran in the SofSole Cushion socks yesterday with my NB 858's. I had to tie the shoes a little tighter since the socks are thinner than I'm used to, but overall the fit was very comfortable. These will probably be good socks for hot weather running. I've marked one pair so I can tell them apart, and I'll keep track of how they wash and wear over several runs. Wear and abrasion resistance may not be so good, as the first pair is showing some fuzzing.

Weekly total: 10.9, 49.35 May to date, 442.9 YTD. 19 weeks to Wineglass Marathon.

Easy Run Day

It's a beautiful day in the neighborhood, and it's a beautiful day to run 4.8 miles (44:02=easy 9:10 pace). It's also a nice day to rehydrate with a cold Saranac Pale Ale.

I tried my new 2-bottle North Face belt just for kicks, and the verdict is in: the sloshing drives me crazy!! And I'm not sure if my hips are uneven, or if the belt fits funny, but it was always trying to slip around to the side, so I spent lots of time pushing it back. The belt will therefore be reserved for easy runs where 45 ounces of fluids (and maybe gels and other accessories) are absolutely necessary.

Weekly total: 13.8, 101.24 March total, 11.8 April to date, 314.46 YTD. 26 weeks to Wineglass Marathon.

Easy Run Day

We managed to finally avoid having a vet appointment today, so I got on the treadmill this afternoon for a typical 4.0 miles. Over 3.0 miles at 6.3 mph, I threw in five different things to keep it interesting: one pick-up of 0.1 mi at 8 mph (7:30 pace), one 0.1 mi hill at 7%/6.6 mph, another 0.1 mi pick-up at 8.3 mph, another hill, and 0.2 mi at 9 mph (6:40 pace).

I wore my new NB 858's today with my Drymax running rocks and here's a little gear recap. The heel is much softer than the Brooks Addictions, although I mentioned that the Brooks' midsoles are probably breaking down. With the orthotics, they feel a little strange when heel-striking at low to moderate speeds. At higher speeds, I am trying to land on the outside of the forefoot with a lighter footstrike - and these shoes feel great! They are lighter, and the 9 mph sprint at the end was practically effortless. The Drymax socks were fine, but they had a very minor acrylic-sock squeak to them, unlike cotton or wool. I don't like running in the rain, but it's inevitable, and that's where I expect these new socks to show their stuff.

A New Addition to the Family

The New Balance 858.

Early results: MUCH more cushioning than the Brooks Addictions, but maybe the Addictions are just losing their midsole. Definitely lighter - they should be good for racing and speed training. They are the same size (10.5) but a hair narrower, and a touch shorter; neither should be a big deal. The knobby laces might take some getting used to.

No run again today because of car issues and new dog issues. Spring vet checkup yesterday plus new gas tank for 16-year-old car today = more reaming. Ow.

The Reaming of a Lifetime

That's what you get sometimes when you have an "older" dog - he has allergies and now dry eye, so we just spent a metric crapload to feed and medicate him. It's a good thing he's cute, otherwise, who knows...? So I was too hungry (and financially demoralized) by the time we got home to run, and figured skipping a day still counts as recovery.

In other news, I spent 1/25 that amount on some new Drymax socks from Running Warehouse (where I've gotten shoes before - free 2-day shipping rocks). I'd heard about them from IronPol here, and watched an awesome video here, and figured I could spend less than $20 and find out: Are Drymax socks right for me? One thing is certain, the trail running socks look very cool. I will have to wear them for races if only because they look like ass-kicking gear. I won't be running through any lakes or washbasins any time soon, but I will put them through their paces and let you know how I like them. They won't do much good when it's wet if they're uncomfortable when it's dry.

Easy Run Day

3.8 miles walking/jogging. Tight L hamstring, but otherwise OK. Beautiful day - temp. about 35 degrees.

Weekly total: 31.15 miles, 100.53 MTD, 189.42 YTD. 32 weeks to Wineglass Marathon.

Safety tip update from yesterday: Apply the Sportslick before applying the Mineral Ice. I'm just sayin'.

Long Run Day

12.8 miles in 2:00:13 (9:23 pace) - 2 x ~10K loop. First loop in 1:00:41, second in 59:28 - negative splits! Again, this was over a mix of clean and icy sidewalks so there was lots of shuffling, plus walking to drink slowed me down a little. I'm a little stiff tonight, but I'm sure an easy 4-5 miles tomorrow will feel great.

Since this is my blog and my running program, I'm adding a new tag: distance PR. 12.8 miles is my new maximum distance!

Gear update: Sportslick works (thanks, Tea!). It goes on like thick grease, and you'd think it will just melt away, but it "dries" to a protective skin barrier that won't get irritated. Chafing? Buh-bye.

Easy Run Day

4.2 miles in 37:02 (8:49 pace), River walk to Leroy St. at West End Ave. Old shoes with new orthotics - felt fine again. (I know, the plural is usually orthoses. Get your own blog.)

Should I slow down these easy runs? The Plan says they should be at about a 9:30 pace, but I think it's good to know what marathon pace feels like, even for short distances.

On Tea's advice, I ordered some Sportslick to help with the chafing. I'll let you know how it goes. (TMI? Get your own blog.)

Easy Run Day

3.5 miles in 30:04. This was an 8:35 pace, which is a whole 1:00 faster than easy pace, but I had to run home from dropping the car off at the shop and be home by 4:30 to feed the dog. Cold, about 30 degrees and breezy, but I sure was warm when I got home (the fleece vest was too much). New shoes and orthotics felt a little clunky today - I'm still getting used to them.

Long Run Day

8.8 miles - 30 degrees with 10 mph west wind. Wore knit poly pants, B/W poly top and navy windbreaker, EMS cap, gloves - cold starting into the wind but not too bad with the wind. Overall, a satisfactory run if a little short of the 9 mile plan.

Goals for 2008

• Join local running club and run with people: Sent in my membership application last Friday. Now that school is out of the picture, it would be nice to have a new social outlet.
• Try and buy gear: Thanks again Mom and Dad for the Christmas gift card. The pants, windbreaker and gloves are top notch, but the shoe wallet's already lost its reflective stripe. I've tried on the Asics Gel GT 2120, which may be suitable when I get the new orthotics this week. I'm also dying to try the New Balance 858, which is a hot shoe right now, but I'd hate to have a store order the shoe when I'm not ready for a new pair. No word yet on the need for a fuel/water belt or Camelbak, but we'll see when the long runs get up over 10-12 miles.
• Build mileage base: Last year I ran 555 miles, which included three 5K's (PR ~24:00) and a maximum distance of 9.4 miles. The two best months were August and December at 75.3 and 79.8 miles. Pretty good - I think this shows I can ramp up the weekly and long-run distances. I will roughly follow Bob Glover's plan in The Runner's Handbook through my first planned race at the end of March, then re-evaluate for summer races and the October marathon. This year, I plan to go well over 1,200 miles!
• Build long run experience: The two 9+ milers I've done barely break the 1:30 mark, which I can do with a good breakfast and 16 oz. of Gatorade. Two hours is in reach, but 3+ hours/20+ miles will require physical and mental stamina built with The Plan. See The Plan on Google Docs.
  

Long Run Day

6.7 miles in 1:05:31 (9:47 pace), 42 degrees, overcast. Modified J.C. 10K - Main St. at Beethoven to Front St., return on Leroy to Beethoven. Comfortable temp-wise but sore medial/posterior ankles; expect improvement with new orthotics next week.

Tried on Asics Gel 2120 today with old orthotics. Not as sturdy as Brooks Addiction but maybe passable as a racing shoe. Will try Asics and NB 858 with new orthotics when it's time to buy new shoes around February/March. Got new log book for 2008: 50 cent CVS mini spiral notebook. (Saving money for races and shoes!)

Easy Run Day

4.24 miles in the rain and darkness at a perfect "easy" pace of 9:38/mi. With my new pants and windbreaker, I was wet but never cold or uncomfortable. Dick's is getting rid of their Fitness Gear stuff at ridiculous prices (in store and online) - thanks for the Christmas gift card, Mom and Dad!