I'm satisfied with today's race. I ran the 4-miler in 28:49, a 38 second improvement over 2 weeks ago, a performance that meets all the reasonable goals I set out yesterday.
And, as a bonus, I took third place honors out of 77 men in my age group. My time doesn't merit an award, of course, but it's still nice to get one!
The weather was reasonable and it was SO NICE to be running in shorts and singlet. I lined up near the front with many faster racers because it just doesn't pay to be further back. The bottlenecks at the start are getting worse and worse as NYRRC compresses us into smaller parts of the road, and they're having a growing impact on early pace. I want no part of that even if it means getting pulled out too fast...
...Which, of course, I was. My first two miles were just a bit over 7 minutes and I just can't sustain that pace...yet. Coach Bob went past me on the second mile but the other runners I was aware of remained comfortably behind. Mile 3 with the west side hills was too draining and my pace slowed. I had Bob in sight the whole way but I didn't have the necessary oomph to go after him. Or anyone else ahead of me. The final west side hill came at the start of mile 4 and that was even more depleting. I was able to speed up a bit on the downhills, however, and finished up okay. I wish I could brag about my final kick but I had none. I had all I could do to maintain my pace thru the finish.
I was happy when it was over. So pleased was I as I mulled it over that I forgot to run my 2 mile cooldown. No problem. I think I cool down better with a slow walk and an apple.
I didn't reach my unrealistic goals, but that's also okay. Soon they won't be unrealistic. :-))
Sunday, March 11, 2007
Saturday, March 10, 2007
ANSWERING THE CURRENT CRUCIAL QUESTION
Tomorrow, I race again. This is the chance to answer my Current Crucial Question: Am I better now than I was 2 weeks ago?
Two weeks ago is when I had my last race. It was a 4-miler that I ran in the relatively slowpoke time of 29:27. To be fair to myself, running at all, and not getting hurt or reinjured was a nice step forward. But now my hopes are a little grander. The event tomorrow is another 4 mile race so I can see just how much 14 days of steady training has done for me. Last year I ran 27:29, my second fastest ever...and I beat that by 10 seconds 3 weeks later. Damn I was in good shape! Well, that's not happening tomorrow, but here is what I hope will:
1-Beat my last race of 29:27. Since weather conditions should be better, it would be pretty much of a disaster if I don't!
2-Break 29:00. It's just a number, but 28:59 seems far more than just 1 second better than 29:00. That's a 7:15 pace and should be doable.
3-Two years ago, I did 28:56...and took second place in my age group! The reason is that most everyone was doing that day's 15K race. Well, I can only hope that happens again. I'll be pleased to run faster even if I place far lower than second.
4-Run Even Faster. Running faster is always my goal. I doubt that I can do much better than the goals already noted, but, of course, I hope that I can and will. Sometimes I surprise myself and sometimes that's in a good way! So here's what I hope for, semi-fantasticly :
-Break 7:10 pace.
-Finish under 28:30.
-Approach 28 Flat.
-Beat 28 Minutes.
These range from very unlikely to virtually impossible unless there's a strong tail wind the entire time on a circular course. But, of course, still...
...We'll see what tomorrow brings!
Two weeks ago is when I had my last race. It was a 4-miler that I ran in the relatively slowpoke time of 29:27. To be fair to myself, running at all, and not getting hurt or reinjured was a nice step forward. But now my hopes are a little grander. The event tomorrow is another 4 mile race so I can see just how much 14 days of steady training has done for me. Last year I ran 27:29, my second fastest ever...and I beat that by 10 seconds 3 weeks later. Damn I was in good shape! Well, that's not happening tomorrow, but here is what I hope will:
1-Beat my last race of 29:27. Since weather conditions should be better, it would be pretty much of a disaster if I don't!
2-Break 29:00. It's just a number, but 28:59 seems far more than just 1 second better than 29:00. That's a 7:15 pace and should be doable.
3-Two years ago, I did 28:56...and took second place in my age group! The reason is that most everyone was doing that day's 15K race. Well, I can only hope that happens again. I'll be pleased to run faster even if I place far lower than second.
4-Run Even Faster. Running faster is always my goal. I doubt that I can do much better than the goals already noted, but, of course, I hope that I can and will. Sometimes I surprise myself and sometimes that's in a good way! So here's what I hope for, semi-fantasticly :
-Break 7:10 pace.
-Finish under 28:30.
-Approach 28 Flat.
-Beat 28 Minutes.
These range from very unlikely to virtually impossible unless there's a strong tail wind the entire time on a circular course. But, of course, still...
...We'll see what tomorrow brings!
Saturday, March 3, 2007
I RACED
Last week I raced.
I didn't get hurt. A week later and I'm still not hurt.
So that's the good news. In fact, that's the very good news. All that I could have hoped for, really, considering the training time I've missed.
My race time was not the good news, though it was about what I expected. It shows that I have a long way to go to get back to the speeds I was running last year at this time and during the summer of 2005. Not surprising, of course, but, on the other hand, it would have been nice to be surprised!
Lately there's been several reminders of areas in which I've fallen back. In the gym Wednesday afternoon, a trainer asked if I'd like to do a body fat measurement. He had a device that you grab with both hands. It looks like it works similarly to the scale I have at home which sends a mild electrical current through the body and measures resistance (muscle is more electrically resistant than fat or is it the other way?). Well, my scale hasn't been giving such wonderful readings and this test didn't either, showing my body fat at slightly above 20%. I know several reasons why this measurement is inexact, but it is similar to my recent scale readings so I guess I've blubbered up.
My weight, likewise, has increased. I've been up by about 7 or 8 pounds and fearful of trying on my usually tight jeans. I am down a bit from my peak, but definitely still heavier. My heart rate during runs also appears up and my resting heart rate, which I took the other morning also reads higher.
To top it off, I came, by chance, on a page in my running log where I'd written weight, body fat and resting heart rates over several days 18 months ago. It confirms that verything has moved in the wrong direction...as though I needed that black and white verification!!
Is it age? Laziness? Cumulative effects of the various illnesses and injuries? Evidence that everything I've thought was good and healthful is really not?
Humbling, no doubt. I see myself as an athlete who's in very good condition and none of this confirms that point of view. I'm most bothered by the body fat reading as I've been much more consistent with weight training since early January.
Softball is coming up and I'm aware of my declining abilities there. I no longer feel confident about my place in the starting lineup on my teams. Sports has a lot to do with how I feel about myself and all of this is difficult. I feel a constant degree of low level anxiety of late. I remind myself to relax and enjoy what I have, not pressure myself and to stay with the consistency of my efforts which has, of late, been quite good.
I ran 10 miles today. Nothing spectacular, but solid. I plan an easy 5 miler for tomorrow. Though I know that's the proper workout for me, there is a voice urging me to do a hard, speed run. I'm behind, I need to catch up, I should ignore recent injuries and aches and pains and push myself. Not too bright if I'd like to stay healthy, but an extra speed workout would help allay my anxiety about declining abilities...allay, that is, till I felt a twitch in my calf which fueled my fear of injury.
I'll keep up a steady effort and stay away from the prune scones that call to me from the cafe across the street from my gym. There's a 4 mile race next weekend and I'd like to run it faster than the race last week, faster than when I ran it 2 years ago and accept that there's no way I can even approach how well I did 12 months ago. Then I'll know something more and, hopefully, my confidence will get a boost.
Though of course there will be more to worry about in the next week.
I didn't get hurt. A week later and I'm still not hurt.
So that's the good news. In fact, that's the very good news. All that I could have hoped for, really, considering the training time I've missed.
My race time was not the good news, though it was about what I expected. It shows that I have a long way to go to get back to the speeds I was running last year at this time and during the summer of 2005. Not surprising, of course, but, on the other hand, it would have been nice to be surprised!
Lately there's been several reminders of areas in which I've fallen back. In the gym Wednesday afternoon, a trainer asked if I'd like to do a body fat measurement. He had a device that you grab with both hands. It looks like it works similarly to the scale I have at home which sends a mild electrical current through the body and measures resistance (muscle is more electrically resistant than fat or is it the other way?). Well, my scale hasn't been giving such wonderful readings and this test didn't either, showing my body fat at slightly above 20%. I know several reasons why this measurement is inexact, but it is similar to my recent scale readings so I guess I've blubbered up.
My weight, likewise, has increased. I've been up by about 7 or 8 pounds and fearful of trying on my usually tight jeans. I am down a bit from my peak, but definitely still heavier. My heart rate during runs also appears up and my resting heart rate, which I took the other morning also reads higher.
To top it off, I came, by chance, on a page in my running log where I'd written weight, body fat and resting heart rates over several days 18 months ago. It confirms that verything has moved in the wrong direction...as though I needed that black and white verification!!
Is it age? Laziness? Cumulative effects of the various illnesses and injuries? Evidence that everything I've thought was good and healthful is really not?
Humbling, no doubt. I see myself as an athlete who's in very good condition and none of this confirms that point of view. I'm most bothered by the body fat reading as I've been much more consistent with weight training since early January.
Softball is coming up and I'm aware of my declining abilities there. I no longer feel confident about my place in the starting lineup on my teams. Sports has a lot to do with how I feel about myself and all of this is difficult. I feel a constant degree of low level anxiety of late. I remind myself to relax and enjoy what I have, not pressure myself and to stay with the consistency of my efforts which has, of late, been quite good.
I ran 10 miles today. Nothing spectacular, but solid. I plan an easy 5 miler for tomorrow. Though I know that's the proper workout for me, there is a voice urging me to do a hard, speed run. I'm behind, I need to catch up, I should ignore recent injuries and aches and pains and push myself. Not too bright if I'd like to stay healthy, but an extra speed workout would help allay my anxiety about declining abilities...allay, that is, till I felt a twitch in my calf which fueled my fear of injury.
I'll keep up a steady effort and stay away from the prune scones that call to me from the cafe across the street from my gym. There's a 4 mile race next weekend and I'd like to run it faster than the race last week, faster than when I ran it 2 years ago and accept that there's no way I can even approach how well I did 12 months ago. Then I'll know something more and, hopefully, my confidence will get a boost.
Though of course there will be more to worry about in the next week.
Monday, February 19, 2007
MARATHON DREAMING
The marathon is, apparently, deep within my psyche. Last week I had 2 Marathon dreams, both about New York, on consecutive nights:
Dream 1: I ran a really great time...3:10! I employed a unique strategy. After running the first half in 1:45 I went home and took a nap. Since the race was scored by running chip time, I knew that my rest wouldn't work against me. However, I didn't want to delay too long because Shelly, my running coach would be disappointed if I reached the finish 7 hours after the race began. So I went back to the mid way point and ran the rest of the way in an extremely fast time, 1:25, giving me my overall time of 3:10. This was my fastest Marathon BY FAR. I was very proud.
I wrote to Coach Bob's Diary (this is true, not part of the dream) to describe my dream and suggest (humorously, of course!) that this strategy of resting between marathon halves could be used by others. Bob failed to appreciate the humor and responded seriously that time would accumulate while resting. Disappointed, it would seem, by Bob's failure to enjoy the joke, this is what I dreamed next:
Dream 2: I completed the second half of the NY Marathon FIRST and then went to the starting line to run the initial section. I struggled to find the way, however, and it took quite a while till I arrived at the start. Finally I did, but I did not run well. My overall time was disappointing.
In this dream, Bob was right. The clock kept going all the while I was between the second half of the course and the first.
Interpretation: The marathon is on my mind. I think it shows that the disappointment I felt at being ill, missing the Disney Marathon and not running for almost 3 weeks is still with me and that it is very strong. I handled this period as well as I could. I did all I could to get well, took time off from work, amused myself in various ways (including blog writing), accepted that I would miss the race pretty well, didn't try to be heroic and didn't overly obsess about it. Still...WHAT A DISAPPOINTMENT!!!!! My psyche, apparently, is still working through it. The oddness of my dream races, I think, reflect how strange it is for me to miss such a big event and to be sidelined for so long. The first dream is an attempt to make this ordeal into something good...I run, by far, my best time. But it's a fragile attempt and Bob's reality comment apparently undercuts the attempt and leads to the disappointment in the second dream.
Oh, well!!
Dream 1: I ran a really great time...3:10! I employed a unique strategy. After running the first half in 1:45 I went home and took a nap. Since the race was scored by running chip time, I knew that my rest wouldn't work against me. However, I didn't want to delay too long because Shelly, my running coach would be disappointed if I reached the finish 7 hours after the race began. So I went back to the mid way point and ran the rest of the way in an extremely fast time, 1:25, giving me my overall time of 3:10. This was my fastest Marathon BY FAR. I was very proud.
I wrote to Coach Bob's Diary (this is true, not part of the dream) to describe my dream and suggest (humorously, of course!) that this strategy of resting between marathon halves could be used by others. Bob failed to appreciate the humor and responded seriously that time would accumulate while resting. Disappointed, it would seem, by Bob's failure to enjoy the joke, this is what I dreamed next:
Dream 2: I completed the second half of the NY Marathon FIRST and then went to the starting line to run the initial section. I struggled to find the way, however, and it took quite a while till I arrived at the start. Finally I did, but I did not run well. My overall time was disappointing.
In this dream, Bob was right. The clock kept going all the while I was between the second half of the course and the first.
Interpretation: The marathon is on my mind. I think it shows that the disappointment I felt at being ill, missing the Disney Marathon and not running for almost 3 weeks is still with me and that it is very strong. I handled this period as well as I could. I did all I could to get well, took time off from work, amused myself in various ways (including blog writing), accepted that I would miss the race pretty well, didn't try to be heroic and didn't overly obsess about it. Still...WHAT A DISAPPOINTMENT!!!!! My psyche, apparently, is still working through it. The oddness of my dream races, I think, reflect how strange it is for me to miss such a big event and to be sidelined for so long. The first dream is an attempt to make this ordeal into something good...I run, by far, my best time. But it's a fragile attempt and Bob's reality comment apparently undercuts the attempt and leads to the disappointment in the second dream.
Oh, well!!
Friday, February 9, 2007
DREAM
Last night I dreamt that Wanda (my running mate and friend) and I joined the Army. We were waiting to be assigned to our barracks for basic training, but we didn't like the one we were assigned to...it was unfinished. So we said no. The Army was fine about it and put us back on the line of soldiers still waiting. Unfortunately, we were again assigned to the unfinished barracks. Suddenly I became frightened and told Wanda that we must stay together. Then I went up to an officer to complain. He responded: "Mike...may I call you Mike?" I said that was fine and he directed me to the proper person to talk with.
Unfortunately, I had no idea what he meant. Had he said a name or someone's title? I didn't know. I walked in the direction that he had motioned me, hoping for the best.
Interpretation: Wanda and I have been in some running and racing battles together and it's like we are kindred warrior souls, just like being soldiers in the Army. But we still need to train to make ourselves better, just like we aspire to be in the finished, not unfinished barracks. But I'm not confident of the information that I have.
Nah, I don't think that's it!
Unfortunately, I had no idea what he meant. Had he said a name or someone's title? I didn't know. I walked in the direction that he had motioned me, hoping for the best.
Interpretation: Wanda and I have been in some running and racing battles together and it's like we are kindred warrior souls, just like being soldiers in the Army. But we still need to train to make ourselves better, just like we aspire to be in the finished, not unfinished barracks. But I'm not confident of the information that I have.
Nah, I don't think that's it!
Tuesday, February 6, 2007
NO LONGER A TEN
Numbers are important to me. So it is with happiness that I announce that I am no longer a 10!!!!
Though I've been a 10 on several occasions, it never lasts for long. This time was similarly brief...3 days.
A 10 is what I become when recovering from injury. I run slowly, a 10 minute per mile pace, to lower the risk of reinjury. So in my Thursday (10:36), Saturday (10:15) and Sunday (10:02) jogs I was a 10 plus. But, as you can see, my pace came down, as did my heart rate, each time. Though I was a 10, I was an IMPROVING 10. In addition, with less and less pressure on the injured area each time, my confidence was similarly improving.
So today (Tuesday) I went out (well, actually in, to the health club's tread mill...too frosty outside) and ran and found that I am a 10 no more! My pace picked up nicely to 9:38 per mile for 5 miles. And my heart rate improved as well. I'm back on the road.
And so I can now say: "Today I am a Nine." With even better numbers, hopefully, in store.
Though I've been a 10 on several occasions, it never lasts for long. This time was similarly brief...3 days.
A 10 is what I become when recovering from injury. I run slowly, a 10 minute per mile pace, to lower the risk of reinjury. So in my Thursday (10:36), Saturday (10:15) and Sunday (10:02) jogs I was a 10 plus. But, as you can see, my pace came down, as did my heart rate, each time. Though I was a 10, I was an IMPROVING 10. In addition, with less and less pressure on the injured area each time, my confidence was similarly improving.
So today (Tuesday) I went out (well, actually in, to the health club's tread mill...too frosty outside) and ran and found that I am a 10 no more! My pace picked up nicely to 9:38 per mile for 5 miles. And my heart rate improved as well. I'm back on the road.
And so I can now say: "Today I am a Nine." With even better numbers, hopefully, in store.
Thursday, February 1, 2007
RUNNING AGAIN FOR THE FIRST TIME
Lately it seems that I'm always starting over. Today I ran for the first time in a week. I'm glad to be running again. And frustrated to be coming back from yet another interuption.
When I injured my calf last Wednesday I didn't want to acknowledge that I was hurt. I wasn't running fast or doing anything risky so, therefore, nothing should have happened. I should've been fine. But I couldn't finish the run, I was limping for the next 2 days and walking down steps really pained me. Running was out of the question and, after cross training for the first time on Sunday, the calf ached when I walked.
On Monday I went to my sports chiropractor. A technician there looked at my leg and said that the achilles area was swollen. It really upset me to hear this. Apparently there was visual proof that something was wrong, concrete evidence that I was injured. I had wanted them to say that all was fine, even though my experience the last few days said that it wasn't. Then the doctor worked the area over and said not to worry, that I would heal soon. Heal? Apparently he was saying that he too believed that there was an injury that had to heal. No one was supporting my "I'm okay" fantasy. What was wrong with these people?
The doctor said that it was some mild tendonitis, a strain of the muscle that raises the foot and also a strain of the gastroc. Nothing serious. After treatement he suggested ice and 2 more days without running. "Aim for Thursday," he said. Vigorous cross training was fine till then; just ice afterwards. Okay.
So this morning I ran. And, on the first step, I felt it. Pressure in the injured area on the lower inside of the left calf. And each step I continued to feel it. This was not a good or hopeful start. But the pressure never got worse except for 2 twinges I felt during the first mile. I considered stopping but instead plunged on, hoping there wouldn't be a real problem. There wasn't and I completed a VERY slow 2 miles.
After stretching I set off for another mile, not quite as slowly. The area still felt some pressure but it was actually better. After the planned mile I decided to go for another. It felt even better. That was it. Four uninjured miles was enough for my new start. My heart rate for such a slow run (average over 10 minutes per mile) was awfully high (125 beats per minute...at that pace it should have been barely over 110). Obviously I've got a long way to go.
But at least I'm running again for the first time.
When I injured my calf last Wednesday I didn't want to acknowledge that I was hurt. I wasn't running fast or doing anything risky so, therefore, nothing should have happened. I should've been fine. But I couldn't finish the run, I was limping for the next 2 days and walking down steps really pained me. Running was out of the question and, after cross training for the first time on Sunday, the calf ached when I walked.
On Monday I went to my sports chiropractor. A technician there looked at my leg and said that the achilles area was swollen. It really upset me to hear this. Apparently there was visual proof that something was wrong, concrete evidence that I was injured. I had wanted them to say that all was fine, even though my experience the last few days said that it wasn't. Then the doctor worked the area over and said not to worry, that I would heal soon. Heal? Apparently he was saying that he too believed that there was an injury that had to heal. No one was supporting my "I'm okay" fantasy. What was wrong with these people?
The doctor said that it was some mild tendonitis, a strain of the muscle that raises the foot and also a strain of the gastroc. Nothing serious. After treatement he suggested ice and 2 more days without running. "Aim for Thursday," he said. Vigorous cross training was fine till then; just ice afterwards. Okay.
So this morning I ran. And, on the first step, I felt it. Pressure in the injured area on the lower inside of the left calf. And each step I continued to feel it. This was not a good or hopeful start. But the pressure never got worse except for 2 twinges I felt during the first mile. I considered stopping but instead plunged on, hoping there wouldn't be a real problem. There wasn't and I completed a VERY slow 2 miles.
After stretching I set off for another mile, not quite as slowly. The area still felt some pressure but it was actually better. After the planned mile I decided to go for another. It felt even better. That was it. Four uninjured miles was enough for my new start. My heart rate for such a slow run (average over 10 minutes per mile) was awfully high (125 beats per minute...at that pace it should have been barely over 110). Obviously I've got a long way to go.
But at least I'm running again for the first time.
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