Getting back to Boston

Eighty semi-slow laps at MAFC today. Glutes were a little stiff after yesterday's ladders, and there is some chafing to deal with as well, but things loosened up pretty well after a couple of miles.

Completed the first half of 2011 with 1052 miles. Went back and looked at the log, and I missed 51 days of running so far this year, due to weather, injury, exhaustion, travel, taper, work, blah blah blah. Meaning on the other 131 days, I averaged better than 8 miles. If I can maintain an 8-mile average and cut the RDs in half, that would put me at 1250 or so for the second half of the year. Bump up the daily mileage later in the year, maybe get 1350-1400. I think the actual goal will be to keep the RDs to about 20, one every two weeks or so plus the occasional can't-be-avoided miss.

Tomorrow, the first run with WAR at Chaffee. Cindy won't be there due to surgery (I think), but it'll be nice to have people to run with. Hopefully there will be people there wanting to run my 9:20ish pace.

Ran outside for once, with the WAR group (or two of them, anyway). Ran two loops of a 4.25-mile loop at Fort Chaffee from the club building there. Hot? Yep, even at 7 a.m. It was 85 when I finished. Kept it real slow, above 10:00 pace.

Ran a half-marathon inside today at MAFC. That wasn't the plan when I left; I'd intended to do 5 or 6. But the legs felt pretty good, and I wasn't puring out the sweat TOO badly, so at first I planned to stretch it out just a little over 10 miles, to get to 60 for the week. Then by the 6-mile mark I was cruising along well and decided to do a full 13.1, which is 174 laps. I ran the first 87 laps in 59 minutes and change and the last 87 in about 57 minutes. Overall average was 8:54. Considering the first mile took 9:36, that's a pretty good progression.

I still haven't done the long runs like I probably need for this cycle with 11 weeks to go. But today's a start, anyway, a two-hour run and a 62.87-mile week.

Ten laps at Creekmore Park after work, since MAFC was closed for the holiday. Temp: 95. Sweating: profuse. Distance I actually wanted to run: one lap. Pace: 9:20. Relative pace: too damn fast. Kept trying to slow down. I need people to run with to keep me slowed down.

Hope to be back at Creekmore tomorrow night to attend WAR meeting, but that will depend on what the ER looks like.

I'm gonna try to keep track of my outdoor miles for a while until I get better acclimated or it cools down. July total: 14.63.

104 today in the Fort. No outside running for me. Instead I struggled through 93 laps at MAFC. I was STARVING. And nauseated. And had to take a potty break. But I got it done. Tomorrow might be a rest day.

Bagged the RD. Did lifting and core after work, followed by 4 easy, followed by 1 at MP. Went pretty well. Legs feel better now than before I started. And the streak goes on; now at 10.

Eight on the mill at MAFC: one mile warmup, six miles at MP, one mile cooldown. Wasn't sure I could maintain 6 at MP, but it really got easier as I went along. Forgot water bottle, though, which wasn't a good move. Although it didn't seem like I lost quite as much fluid as I have on some other TM runs.

Tomorrow marks four years of running, since that start-and-stop loop around McCain Park Drive. Nearly 7400 miles have passed under the old feet since then. Almost three coast-to-coast runs across the U.S. I never woulda thunk it.

Over four years of running, I've averaged just a scoche (sp?) over 5 miles per day, every day. Thus, I figured a 5-miler today would be appropriate to mark the four-year anniversary, and that's what I did. Finished seeing my patients early and went down to the gym for a run. Pager interrupted me three times, but nothing urgent and I finished the run and went up to deal with the minor issues (which mainly were discharging two people after they had procedures). I was still a little stiff from last night's MP run, but it went OK. Also saw Khristian down there and I think we'll finally start to get acquainted next week. :)

Still planning to get up early tomorrow and do 5-6 before work, but we'll see how that goes. Still need a rest day at some point, although I'm thinking that will be Sunday. Unless it's tomorrow. I think I'll just run to SHS and back tomorrow from the Casa instead of driving to Chaffee for the WAR run, since I have to finish before the rest of them start and get to work.

Did the Free Ferry/Old Greenwood/SHS/Valley Road loop at dawn. It felt like I was trying to breathe molasses, and I'd be lying if I said I ran every step of the way, but I maintained a 10:00 average. Well, that's not true either; I ran the last 2.5 considerably faster to get DOWN to a sub-10 average. But I got it done. Now off to work. I'm definitely awake now, but focus may be another issue. And I got in 50 miles since Sunday, including most of a work week.

Late morning addendum: With all the indoor running I've been doing, my hill fitness apparently has gone away, because those hills today kicked me hard. Guess I need to start playing with the incline button on the 'mill some.

Probably take that RD tomorrow in preparation for a massive indoor LR on Monday, maybe 16. Doing 212 laps does not sound appealing, but getting up at 5:30 to run for 2.5 hours in this soup doesn't sound good either. At least I can put water/Gatorade bottles by the track and grab them as I go by. Might be a good time to incorporate the cooler into my LR regimen.

Took the day off. Glutes a little sore, legs a little tired, just decided not to run.

Planned to do 16 inside today. Because the glutes were still hurting, and because of the importance of hydrating even on an indoor run, decided to break it into two-mile segments, at least initially -- run, drink, stretch. From a hydration standpoint, it worked well. From the standpoint of the glutes loosening, no. They got worse, not better. After six segments, I bagged it. Felt like going further invited more/long lasting problems. Even so, I ran the last two miles at 8:30ish pace. Overall average 9:03. We'll see how the glute feels tomorrow. It's the same place that has been bugging me off and on for a couple of years, just refused to loosen today.

Glute felt a little better today, so decided to test it. It was still sore, but got better as the run went on. I was able to progress the run decently, although not certain of paces due to lack of a watch today. Ended up with 67 laps. Could easily have gone farther, but T was waiting on me after his workout and, again, I didn't want to overdo it and set myself back. I still think I need to do some hill work, either actually outside or on the mill, which should help with the glute issue. But overall, compared to where I was 24 hours ago, I'm pretty pleased.

Mile repeats on the mill tonight. It rained earlier and was almost cool (85) but horribly humid. I probably would have done this on the mill anyway to keep the paces where I wanted them, especially with SHS still out of commission. Tonight it was 10K pace (7:24) X 5 with 440 jog intervals. With warmup/cooldown, a 10-mile workout. Hard. Very hard, especially with the glutes still on strike. But a good workout to get done.

Went out to run with the Crackheads at ADEQ this morning. Temp 79, dewpoint 77. Once the sun got over the trees, it quickly became brutal. I started out with ROUD plans, bumped them up to 14 miles when I felt pretty good through 6. Bad move. By 9, I was ready to bail -- but I was five miles from the car. That last 5 was as much walking as running, maybe more, and the whole 14.4 took me three hours. I don't know that I could have finished if I'd tried to do, say, 16. There wasn'was very little left in the tank when I got back to ADEQ.

May or may not be any running to report today, but I needed to post anyway. We had Tyler's birthday gathering last night at Larry's Pizza in west Little Rock, just family and friends. No cake or singing Happy Birthday or any of that, just quiet. Afterward, I left to drive back here, he made plans to go out with his friends. I got home around 9, was asleep by 11.

At 11:30, the phone rang. It was Tyler, and he was shaken. He and CJ had gone to Sean's apartment. When they left the apartment some time around 11, there was a guy outside with a gun. Took Sean's cellphone, Tyler's wallet, ID and cash; not sure if anything else taken. T was obviously very rattled and upset, and I quickly joined him. He had not talked to the police at that point; they arrived soon. Some people nearby saw the incident and thought they knew the robber, but to my knowledge, no one has been caught.

T then texted me at 4 a.m. that he couldn't sleep because his mind wouldn't shut down. I can believe that. I can't imagine being held up at gunpoint, and I'm just thankful the guy didn't panic and start shooting.

I didn't sleep very well either, even though I was exhausted after a very long day. Before I went back to bed, I'd talked to Pam a couple of times, called the bank to cancel his debit card, and tried to figure out how T can get on the flight to go see Pam Monday without an ID (also stolen). He can do it, but he'd better get to the airport really, really early.

I may or may not go to MAFC and run later. At this moment, running doesn't seem all that important.

Back to MAFC after work for 8 on the track. Glute acting up again; I may just have to bite the bullet and get it evaluated. In spite of that, ignored the discomfort and did a progression run. Last half-mile or so were close to or at MP. Even got chicked along the way by Erica from WAR, even though she ran 6 laps and I ran 106...

Pushup challenge is proving to be quite difficult. Those big sets with not much rest are HARD. Did 160, I think, today and barely finished (needed a couple of shake-out breaks). I feel stronger, but the endurance isn't there. Maybe I need to help it out with some high-rep, low weight lifting in between.

Kinda hill fartlek tonight on the mill. Threw in random climbs of anywhere from 1.5% (for a mile) to 10% (for 220 yards) throughout a 10K run, than did the last 0.25 at MP. Totaled 58:10 for the 10K; decent pace without pushing too hard. Other climbs were 3% (half mile), 6% (440), and 8% (440). Total vertical gain 474 feet. Glutes protested a little, but probably not more than they would have anyway on a slow 10K.

Also got in some mid-afternoon XT, upper body, abs, glutes and even some leg extensions. Hope that I can continue that through the summer and fall and really supplement the running, maybe get the glutes in shape so they calm down.

Took last night off with a case of PITA. Still there tonight, but manageable enough that I decided to do an easy run on the track, and felt OK to bump it up from 4 miles to 70 laps (5.28). Pace was probably mid-9ish, although I didn't wear a watch and couldn't tell from the clock on the far wall because of the glare. But the glute behaved itself, sorta.

Finished rounds early and managed an uninterrupted 6 on the mill at MAFC after lunch. Started slow for about 4.5, worked up and did the last 880 at MP. Glutes felt better when I finished than they've felt in a while. I'm sure they'll be quite stiff at 4:30 tomorrow, but for now, almost normal. Encouraging. I might even break down and buy my plane tickets to Utah this weekend.

Up at 4:30 a.m. to meet a couple of WAR members for a run around Chaffee. Temp in the 80s, humidity brutal, no breeze, glute uncooperative -- not a pleasant morning. Company was nice, run wasn't. Then I had to go to work. Man, do I need a nap. But I HTFU and got it done. They kept going and did another 7. I'm not sure I could have, if I'd had the time. I felt worse than last week and the weather was about the same. Maybe I'll get in 14-16 on Monday at Altman. I need to, anyway.

This run went better than I could have imagined: 240 laps at MAFC, at least 3 miles at something approximating MP. I broke it into two-mile segments again for hydration purposes, changed shirts once and headbands once, and it worked. The glute behaved itself for the most part, although the last four miles were not real comfortable. Still maintained sub-9 pace all the way to the end and averaged 8:28. I could have gone longer, too, but thought it would adversely affect my runs for the rest of the week if I did so. I hope to get in a 60-mile week in spite of the trip to Branson.

Treadmill progression run. Went pretty well for having done 18 miles the day before. Even got to MP for the last mile. Running with Cindy tomorrow at 5 a.m, then driving to Branson. Maybe a double TM run when I get there.

Running date with Cindy, first of what I hope will be many, many. We met at Marketplace Grill, I think is the name, at Phoenix and Massard. I got there at 4:55 a.m., she was waiting on me, and we just ran down and back on the sidewalk on Phoenix. As usual in July, it was a sweatfest, and the conversation noticeably lagged in the last mile as we just tried to keep going. But it was fun, and we had a good chat for the first half-hour. And we have another date Sunday night. Leaving for Branson this afternoon after I finally get tires put on the Prius. I may do a treadmill run this evening when I get there. I'm hoping to get in 60 miles this week; treadmill doubles might be a good way to do it. Addendum: Yep, got in the double once I got to Branson. Forgot that the mill here (singular) has a 30-minute time limit, but no one was waiting and another 16 minutes got me through the fish. Last half mile at MP. Once again, the glute felt better as I went faster, although bending over to tie my shoe with about a mile left was pretty agonizing. Keep doing nine miles a day, I'll get that 60 this week. New tires are pretty sweet, too; felt smoother, less road noise, and I'm willing to bet the mileage improved a bunch. Shoes: Kinvara am (4.10), Green Silence pm (5.00).

10K on the mill in 55:00, last mile at sub-MP. I keep thinking that mill is going to blow up, but at least it can handle 7.7 mph for a few minutes. MP is getting more and more comfortable, so much so that I'm thinking of 7:55 pace. Probably not smart, since 7:48 caused a blowup in Boston, but we shall see. Next week, I definitely need some HMP/10KP interval work.

Shoes: Kinvara.

Tomorrow, planning a double, with the dawn half maybe outside (felt pretty good at 6:30 when I went out to the car).

Sasha, I really wish you'd change "easy miles" to "slow miles" in the format. Today's run was slow, but it darn sure wasn't easy. Green Mountain Drive in Branson, Mo., has absolutely zero flat areas. It's uphill, then down, then up, then down, then up, then down, then up, then up some more. Then I turned around and ran back the way I came. Mapmyrun says it's 4.51; I'll take its word for it, since the Garmin is at home on my desk. Glute was not happy all night and didn't do much better today, although I guess it loosened some after a couple of miles.

More conference today, then probably an easy 4 tonight on the mill. If I hit my 60-mile week, I'll also hit a 200-mile month, which are a couple of nice round numbers. Getting to 200 ain't bad with the way the glute has been misbehaving, and the heat.

 ... Well, that easy 4 became 6.5. Still easy, but the legs (and glute) felt good on the mill. So I did 3.2 in the first 30-minute block, and 3.3 in the second (finished with five seconds to spare). Which gets me to 51 for the week, I guess, with two runs to go (maybe 3 if I get crazy and do a double on Sunday). But 62 or 63 would be a pretty good week. I probably need to be taking ibu before I go to bed, or at least at some middle-of-night point of which I have several, so I'm not so stiff in the morning. Since TOU will be a morning run, being loose at the start would be really helpful.

Been kinda stressing out all day about emotional issues. Which may or may not even exist. I guess I'll start finding out Sunday night if there was any reason for concern.

Tempo run on the mill. Or attempt at same. Forgot it was going to cut me off after 30 minutes at a time, and started tempo segment after 17+ minutes of a segment. Which allowed me to get in 12+ minutes at tempo pace. Probably just as well, as bad as I was struggling. I might not have finished those last 7 minutes.

Anyway, did 8.54 total, which IIRC puts me at exactly 60 for the week, and should be over 200 for the month. Hoping to do a double tomorrow to get 10 more miles. I think 210 would be a pretty darn good month for missing five days, although I got two, maybe three runs back doing doubles.

Shoes: Kinvara. (yeah, I know you can set the blog up to track shoe mileage, but I've been doing it in my handwritten log, which I left at home Wednesday. So I'll transfer this info to the log when I get back.)

Fifty minutes and change on the mill this morning in Branson. Which gets me to 65.53 miles for the week IIRC; knock out another 5 or 6 this afternoon at MAFC and I'll have my 70+ week. Wouldn't have predicted I'd get in 70+ on a road trip week, but considering I have zero interest in Branson's touristy aspects, what else was I gonna do?

Thought there was going to be a date tonight. I should have known better. I don't get to date #3. The old boyfriend that Cindy thought she was over.. she's not over him. And he showed up this weekend. So now she has to figure things out. I think I know how this will end up/has already ended up. Back to square one, or off the board completely. This is going to take a while for me to work out, I think.

So, after that news, I needed to run and I needed to hurt. So I ran for an hour and six seconds at MAFC, busting the last 0.79 at under MP. Total of 6.79. Physical pain, come and gone. Mental pain, still there.