May Totals

Call me crazy, but time is accelerating more and more all the time. Or, I'm just getting old. Both, I think.

May has come and gone and, I'm happy to report, it was a very good training month for me.

I'll get the negative comments out of the way first. My left knee is still an issue. It's not stopping me from running, but I feel pain from time to time, especially running uphill. I actually feel it more when walking or hiking than when running. Also, my right heel (the injury that hit me after my 2010 marathon) is making its presence known. Like the knee, not enough to affect my running —yet— but enough to be an annoyance.

The hip, on the other hand, seems to be very gradually improving. I was a little worried a few weeks ago that I may have re-torn the labrum, due to how sore it was. But, based on how it's felt the last few weeks, I'm pretty sure it's fine.

On to the numbers. I hit a milestone last month. I ran not one, but two ten-milers in May! It was the first time I've done a double-digit run in 18 months. While neither felt perfect (nor easy), they were confidence builders. I came out of both runs unscathed, although the above mentioned heel wasn't too happy after the second one. I also threw in one fast mile during a 4 mile run a few days ago. It felt hard, but I thought I was closer to 7:30-7:40 than the 7:17 I ran it in.

I also started mixing in some climbs in the little bit of cycling I'm doing. Since the running seems to be going pretty well, cycling is being relegated to mere cross-training at this point. My current plan is for one or two rides per week, along with 3-4 runs, and at least one weights session.

Swimming? What the heck is that? ;-)

MAY 2017

• Runs: 14
• Run Miles: 69.5 (highest in over 4 years!)
• Long Run: 10 mi. (twice)
• Rides: 6
• Ride Miles: 141.5
• Long Ride: 36.7 mi.

I've got my eye on a few races later this year. I'm kicking around the idea of running a little 5k on Father's Day, but I may skip it. Not only do I not feel race-ready, I'm afraid it'll kick my brain into full-on race mode, and I'll get the bug and rush my training. There are a few local 5k's in July that might work. Beyond that, the two I'm seriously considering are a 10k in Sandpoint, ID in mid-September, and the Spokane Half Marathon on October 8th. That was my very first half marathon, back in 2009. It's a tough course, but it would be fun to revisit it and compare notes.

Double Digits

Well, whaddya know? I ran 10 miles this week! No, not my total for the week, but in one run. It's been almost exactly 18 months since I've done a double-digit run.

The verdict? Not guilty...of shutting me down. I felt a few aches during the run, but nothing terrible. In fact, my hip didn't hurt as much as it had been recently. The knee wasn't an issue, either. My right heel (the injury that shut me down for a long time after my marathon) has been making itself known, so I'm a bit worried about that. But the day after the run, my heel feels fine, for whatever that's worth.

I'll stick with the three runs per week for now, with two days of cross-training and two days of weight training. Seems like a solid plan for the foreseeable future. But...I am itching to add in a little speed work. Nothing like intervals, nor anything too intense. Maybe a couple of half mile surges during an otherwise easy run. I'm starting to feel like I'm in a pace rut, where most of my runs end up being run at very similar paces to one another.

So, for this guy who "officially" retired from running a few months ago, I guess I'm "officially" back. Fingers are still crossed, though. I've witnessed this body break down one too many times to get too comfortable with the idea of being all the way "back" as a runner.

But I'm cautiously optimistic.

ONE SOLID HOUR

For the first time in nearly two years, I managed to run for over one hour yesterday. I'm still not 100% health-wise (still feeling a little fatigued and have some chest congestion), but I had a very strong urge to see if I could run for an hour.

It went very well. At the slow pace I was running (9:51/mile), endurance wasn't an issue. In fact, I felt like I was just getting warmed up at about 5 miles. I covered a 10k exactly. I think I could have extended the run by another 2 or 3 miles, easily.

Afterward, as is my standard routine, I iced my right knee and right foot & heel. I then wore compression socks for the remainder of the day.

One day later, my foot feels fine. Due to my work schedule (and because my chest is still congested), I'll rest today and run again tomorrow (Friday). I hope to sneak in a quick weights workout today, though.

I'm excited to have broken the hour mark and hope to continue building my distances, both in my individual runs and in weekly mileage.

I need to be careful, though, and continue listening very closely to my body.

Whoa There, Cowboy!

First of all, I hope you're enjoying the holidays, and eating plenty of "running fuel," as I like to call it. Interpret that as you will.

In reference to the title of the post, I recently had both a breakthrough and a setback all in the same run. This was a week ago Tuesday (Dec. 20th), when I set out on my weekly "long" run. Up to that point, 5 miles was as far as I had ventured. On this day, as I finished 5 and still felt fresh and without any sign of injury-related pains, I continued for another mile, to record my longest run since August of 2010 (when I ran 12 miles, then went on a very long-term disabled list).

I posted with excitement on Daily Mile how great it felt to run 6 miles. Sure, it's only a mile longer than the 5 I had been doing, but in my mind it was a mini breakthrough; being nearly a 10k.

Well, it didn't take long for the repercussions to appear. My lower right Achilles tendon was very sore for several days. I went for a "dog jog" the next day, then a 5k run last Thursday (the first 2 miles very slowly w/my daughter, with a still slow 3rd mile), during which I felt pretty lifeless. My breathing issues were still a problem (I really think I have allergies related to our dog. Guess I need to get tested). The ache persisted, so I skipped my Saturday morning club run.

I walked the neglected pup on Christmas night, after which my right knee really acted up. What the heck?! Any running "mojo" I felt I had gained from my 6-miler was completely gone.

Yesterday I struggled through what should have been an easy 45 minute spin on the trainer. Ugh. Today, I decided to see if I could sneak some fast half miles into a 4-miler. After a warmup mile, I ran three hard half miles (3:33, 3:30, 3:27) followed by 3 easy half miles after each one. It was tough, but I felt pretty good, in terms of breathing and body aches.

Lesson? Stay the course for now, by which I mean don't try adding more distance just yet. And when I start feeling run down, ease up. This whole process of "coming back" as a runner looks like it will be a very long-term process. That's okay, though. I've got plenty of time, Lord willing ;-)

Week Review / Back in the Saddle / Taper Time!

Boy, last week was a roller coaster for me. I started the week with a horrible 22-mile run (documented in a previous post), followed by two days off to recover, two easy runs (one with a fast mile thrown in), then a strong 8-mile run on Saturday morning at a 7:16 clip.
Here are last week's numbers:

Runs: 4
Miles: 40.3
Time: 6:08:00
Long: 22 mi

Today, I ran my final long-ish run of my marathon training plan - 16 miles. After last Monday's fiasco, I wanted this run to end on a high note. It was warm (70), humid and windy! This was a tale of two runs. Basically, it consisted of an 8-mile warmup leading into an 8-mile tempo run. For the first 8 miles, I decided to keep my heart rate below 130 bpm. That necessitated a painfully slow 9:21 pace. However, that set me up for a fast second half...assuming I had anything in the tank. My legs felt a little flat, but I thought I'd transition into a faster pace with an 8:14 mile 9. The remaining 7 miles were as follows: 7:55, 7:46, 7:35, 7:36, 7:37, 7:27. So, out in 1:14:52, back in 1:01:36 (7:42 avg). While it wasn't easy, it didn't wipe me out, and it restored some confidence. I followed the run with the traditional 15-minute ice bath.

Something I really should have been doing all along is weighing myself before and after long runs. I did that today, and was shocked to see I was 4.6 lbs lighter after my run! To be fair, I ate pizza last night and was probably retaining a good amount of water, but that really opened my eyes to how much fluid I'm losing out there.

Now...bring on the taper!

Crash and Burn

Well, it's ironic that on the day of the 114th running of the Boston Marathon, I had my very first crash and burn during a 22 mile long run. And it was MONUMENTAL! To start with, the day ended up being sunny and far warmer (close to 80 deg. F) than expected. My allergies were hitting, too, and my lungs never opened up. My breathing was labored from the start. My heart rate crept up far too quickly, too. Add to that some dead legs and it was inevitable. I could tell by mile 5 that this wasn't going to be my day. If I was a smart, reasonable man, I would have turned around and returned with an easy 10-miler and lived to fight another day. But I'm "better than that" (or dumber and more stubborn that that - more on that comment later) and hey - it was in my plans for today to run 22 miles, dagnabbit! I ran out of liquid at mile 14, but was able to refill at around 17.5 mi. I was carrying a 22-oz bottle of weak Heed/water mix, a gel flask with just water, and a gel flask with watered down Hammer Gel. I also took a couple of Endurolytes, since I was sweating a lot in the heat. By mile 13, I had to start taking walk breaks. First a tenth of a mile walk followed by 9/10ths of a mile run, then a 2/8 ratio, then a 2.5/7.5 ratio. That lasted until about mile 18, when the walking and running was about 50/50. But even that was too much (my stomach wasn't having it, and I was getting dizzy), so I walked, painfully and completely shot, the last mile and a half. When done, I called my wife from my truck. She was concerned about me driving home. It was justified, since I barely made it. I went straight to the bathroom to take care of business and saw myself in the mirror. I was as white as a sheet, with sunken in eyes and cheeks, and pale lips. I ended up laying on the living room floor for several minutes (too bad there wasn't a medical tent) before eating some tomato soup and starting to join the living once again.

This run taught me some lessons. I've hinted in recent posts that I've been pretty fatigued lately. I had a 7-day stretch recently that totaled 62.5 miles, including a road race and 21 miles of pacing a friend in an ultra (just over a week ago). I've come to the realization that, for my level, I'm training over my head. I got caught up in the miles (as heard in the latest song parody I did for Chris Russell's Run, Run, Live podcast, ep. 117) and have been just pushing too hard, too much. Add to that the realization that running is starting to feel like a chore and the joy has diminished, and I know I'm ready to back off. I was starting to believe that, since I'm training with an "advanced" marathon plan (for my first marathon, for crying out loud) that I AM that kind of runner. The reality is…no, I'm not. I was humbled today, and I needed to be.

I'll be taking a few days off this week to hopefully let my body, mind and ego recover a little. Sorry about the long post, but I had a lot to get off my chest.

Weekend of Fun

On Saturday, April 10th, I ran the Tulip Run 5-Mile race. I was planning on taking it easy during this race, since I was asked to pace a friend over the last 21 miles of a 50-mile ultra today. Well, I apparently don't have much discipline in short races. Went out at 7:00, backed off a bit during the middle, saw a young boy (as in, maybe 9 yrs old?) ahead of me at mile three and couldn't let him stay ahead of me (stupid ego). Then there was some guy I kept passing and getting passed by, so I finally had to pull ahead of him out of frustration. Then, with a quarter mile to go, I went by a guy who said "no, THAT'S not gonna happen!" Of course, I emptied my tank after hearing that and gave whatever I had left (6:45 last mile). After the finish, he thanked me for inspiring him to finish strong. Don't know the standings yet, but I finished in 34:55, for an average pace of 6:59.

Surprisingly, in checking my records, this is the first time I've paced sub-7 since 2002...and that was a 5k. It's actually the first race of 5 miles or longer that I've gone sub-7 since...1987! Given that I'm training for a marathon and doing very little speed work, I'm happy with the result.

Now, on to today. I paced my friend Arthur for the last 21 miles of his 50-mile ultra PR. He ran a 7:02 and change to destroy his old PR of 8:01. Even after a relatively fast race yesterday, my legs were a bit over-eager. I've never paced anyone before and I was "called back" a few times after leading out too much. I got caught up in trying to pull him along a bit too much, mostly because I was afraid of going too slow for him. I felt great until around 18, when a little fatigue settled into the legs. We still finished strong. Next year I'm going to run either the 50k or the 50 mile...especially if the weather is like it was today (mostly sunny, low 60's). Plus, the course was beautiful - gravel and dirt trails through the woods, passing a waterfall, streams and rivers.

In addition to being a "pacing job" for me, this was one of my scheduled long training runs leading up to my May 15th marathon. I'll run one more 22 miler before starting my taper in a couple of weeks. So, with 28 combined miles for Saturday and Sunday, thus ends a fun weekend of running!

Long Run Nutrition

In yesterday's post (about my 20-mile run), I failed to touch on what nutrition approach I used, and whether or not it worked. During my last long run, I had some gastro-intestinal discomfort. In that run, I drank 22 oz. of Heed (mixed at the regular concentration), along with a diluted Hammer Gel mixture. Late in that run (an 18-miler), I was having some stomach cramps. Several people commented that they don't mix sports drink with gels; going with straight water instead. I used that approach in last week's Mercer Island Half Marathon with success. Yesterday, I decided to find a middle ground and went with a very weak mixture of Heed and 22 oz of water. I also carried water only in one of my gel flasks. The other gel flask contained three servings of Hammer Gel (Tropical, with caffeine) and about 1/4 water to dilute it. I drank small amounts of the weak Heed/water mixture every mile, and nearly finished the 22 oz. bottle by mile 11. I hit the gel every 5 miles, finishing it off at about mile 15, and drinking plain water from about mile 12-17, before deciding that I was so soaked that I didn't need to drink the last 3 miles (thanks to osmosis)!

This approach worked perfectly. I never experienced any stomach discomfort and felt adequately fueled the entire run. Hopefully those results will hold true during future long runs & races.

First 20-Mile Training Run Was...a Bit Interesting.

Today I finally (i.e. delayed by a week) ran my first 20-mile training run. It was the first of three 20+ mile runs in this cycle. I decided to run an out-and-back on the Centennial Trail, starting in Snohomish, WA. I was dry for 11 miles, then the skies opened up, and every inch of my body was soaked thoroughly. It was a total monsoon, with wind and torrents of horizontal rain (I even got hailed on a couple of times). I was soaked to the bone, and my shoes had puddles IN them. I was colder and wetter than I've ever been. That actually "encouraged" my pace on the way back. I went out slowly (8:57 avg), then back a little quicker (8:02 avg). I felt comfortable, pace-wise, the whole time. Could have gone faster than 8's on the way back, and could have run further (although not in the present conditions), so it was a good confidence builder. My average HR was low, too (133 bpm), which is what I was shooting for. I'm a huge believer in ice baths, but since I was nearly hypothermic after this run (it took both hands to start my truck, and I was shaking badly on the drive home), I chose a hot shower instead. Still iced the knees and I might take an ice bath later this evening.

So, weather and borderline pneumonia aside, it was a great run! Oh - and it put me over 500 running miles (517) for the year - by far the earliest I've hit that mark.

18 Miler

It was supposed to rain today, but it turned out to be mostly sunny (and breezy). Today's 18 mile run was my longest run so far. As has been the pattern in recent long runs, I felt so-so for the first 7-8 miles, then got into a nice groove for the remainder of the run. It was an out and back course. I ran 8:55's on the way out, and around 8:30's on the way back (8:44 overall pace - 2:37:12 total time). Took 3 Gu's and drank Heed. Had a bit of hip soreness and my feet weren't always happy, but all in all I'm very pleased with this run. Quite a confidence builder. I now know I can run 20, and the marathon seems a little less intimidating. I'm still not taking it for granted, though! The weekend after next (3/21) is the Mercer Island half marathon, so no long run next week.

One problem I have now is getting calories in shortly after the run. My stomach usually doesn't want food for 2-3 hours. Even now, an hour and a half after the run, I still feel a tad nauseous. I need to figure that one out, especially on runs like today, where I burned close to 2000 calories!

I took the usual 15-minute ice bath after the run and am sitting here in three layers on top and three on the bottom, also wearing two pairs of wool socks. It took about 20 minutes after the bath to stop shivering. Ah, you gotta love the ice bath! My legs will thank me tomorrow, though.

Week Wrap-Up

This ended up being a great training week. Funny how running has its ups and downs just as life in general does. I started the week with a "long" run on Monday of 12 miles. This was "week 2" in my marathon training plan, so the long run only goes up from here. I threw in a nice 6-mile progression run on Wednesday on a hilly trail, then capped the week with a 6.5 mile tempo run with the Mill Creek Running Club this morning (7:08 pace, which was admittedly too fast). But all in all, I felt strong this week. My knees have been a bit achy, but I've been icing them regularly and it seems to be helping, as they felt fine this morning. Oh, and I gotta say (not just because I'm a Brooks ID member, either) that I'm REALLY loving my Brooks Launch shoes! Every time I wear them, I like them more and more. They just feel fast (whether I really am or not!) I'll run my next half marathon in them, and may even try to run the full in them in May. We'll see.

Here's how the week played out:

Runs: 6
Miles: 38.5
Long: 12
Time: 5:28:07

I should be back over 40 miles next week, as I build to a 60-mile week later in the program. That could be interesting, but I'm looking forward to that uncharted (for me) territory.

Enjoy the rest of your weekend, and happy running!

Weekly Totals

Another week of great running is in the books. I've run 17 days in a row, which is a new PR. During this streak, I've run 96.5 miles. I see no sign of the end of this streak, since my body has responded well, and my legs feel stronger than they have in quite awhile.

Here's how this week panned out:

Runs: 7
Miles: 42 (high for 2009)
Long: 15 miles (PR)
Time: 5:56:41

I ran a strong 6-mile tempo run on Saturday (7:12 pace) in my new Brooks Launch, which I'm loving so far. Monday was a hilly trail run, Wednesday was the long run, and the rest were short recovery-paced runs. So far, this formula seems to be working, so I'm sticking with it. I'm three weeks out from the Nookachamps Half Marathon in Mount Vernon, WA. Who knows what the weather will be like, but I'm looking forward to it. I like running races up in that area.

Have a great week!

Long Run Friday

I ran a very enjoyable 12 miler today. First time over 10 miles since the Spokane Half Marathon, on Oct. 11th. Even though I could have done without, I practiced my on-the-run nutrition. I started drinking Heed at mile 4, then drank every 2 miles after that. I also ate my first vanilla Hammer Gel (which I liked); 1/3 of it at mile 4, 1/3 at mile 6, and 1/3 at mile 8. It all worked perfectly. Never had any stomach issues, and I'm really getting used to the belt. I'll run a 3.5 mile recovery run tomorrow, for a weekly total of 31 miles...which will be my highest week of the year, embarrassingly enough. Even during my buildup to the half marathon, I topped out at only a 30 mile week. I'm still slowly building the miles this year just to keep my legs (primarily my IT band) from rebelling. After next month's 10k, I'll be focusing on increasing my long runs and weekly mileage in my marathon buildup.
Have a great weekend...and good luck to those of you racing - especially my podcast & blogger friends running the Philadelphia Marathon. Run strong you guys and gals!

10 Mile Run

A cold, windy, and, for the last mile, wet run. First time in double-digits since the half marathon on Oct. 11th. Not feeling very peppy today, but gutted it out. Kept it fairly easy (8:23 pace). Unfortunately, I was back to the burning lung/coughing scenario I thought I was through with. Guess I still have "up" days and "down" days. Had a little more tweakage of the rt knee (IT band), which is a little troubling, since I noticed it the other day, too. Going to have to really work on the foam roller and stretching program to keep it at bay. Also may have tied left shoe too tight, since I seem to have a bone bruise on the top of my foot that hurts quite a bit. Hopefully it'll go away soon. Haven't taken an ice bath for over a month, and for some reason, they're not all that appealing at the moment!

I'll be volunteering at the Ron Herzog 50k tomorrow. If you're running it, good luck, and I'll see you there!

Surprising Run!

I've had a head cold all week. I ran on Monday, then took the next three days off to rest and recover. Today, the cold is still kicking, but I needed (or felt I needed) to get out for a run, since my half marathon is coming up on Oct. 11th. I had scheduled a 10-mile tempo (or race pace) run for today. I ran my out-and-back course, with the intention of turning around wherever I thought I should (yeah, right). Of course, I got to the five mile mark before turning around. I ended up running the 10 miles in 1:17:41 (7:46/mile pace). I felt much better than I expected, although the last couple of miles were tough. And I wish I had had some tissues out there (I won't go into details, but it was a bit messy, thanks to the head cold). For the first time, I carried my Nathan hand-held water bottle...and I wasn't really loving it. I'm sure it'll take a few more runs to get used to it, but I think I actually prefer my belt. I switched hands every mile, but my arms and hands still got tired.
So...this run built my confidence, which I felt I needed going into the race - especially with this cold. Now I'll put it on "cruise control" from now until the race, doing a few more easy runs before taking the last 3 days (or so) off before the race.

(EDIT: the blisters I got on my 14-mile run a week ago are gone. Taking the last 3 days off due to my cold helped them heal. I ran in my new shoes again today, but used my old inserts...so it was the new inserts, not the new shoes, that caused the blisters. Good to know)

Long Run: Confidence (and Blister) Builder

"Wed, Dec 23, 1987: 14 miles (4 x 3.5 mile loop) in 1:45:00 (7:30/mile pace)."

That was taken from my running log back in 1987. It was my longest run ever. It only took me 22 years to match that distance...because I did it today, albeit quite a bit slower (1:59:02 - 8:30 pace). I went out slow and ran a very manageable and steady pace, wearing my fuel belt. I drank Heed 3-4 times during the run and ate a couple of Shot Blocs at mile 7. The only negative to this run was the decision to wear my new shoes (Brooks Defyance 2, same as my previous pair) with new green Superfeet inserts. I wore that same combination for 350 miles previously without problems, but for some reason, these new inserts rubbed pretty bad blisters into the arches of both feet. Hopefully putting my old inserts into the new shoes will work. Don't want to miss any training leading up to my half due to this blunder. They're pretty sore and tender right now. I'll take tomorrow off and run short on Sunday and see how they feel. Aside from the blisters, this run was a good confidence builder, as my endurance was good and I know I could have run it at a faster pace.

Saturday Morning Long Run

Had a good 10 mile run this morning. This will be the last "long" run before next Saturday's 10k. I'll run my hilly trail loop on Monday; probably 5 miles with each loop (mile) getting faster, then an easy run on Wednesday and that's it. I should be pretty fresh for the 10k...which, incidentally is just a tune-up (a "B" race) before next month's half marathon. That's what I keep telling myself, anyway. Sure, I'd like to run well, but I'm not going to push to the point of exhaustion. It should be fun and low-key with a pretty low turnout.
Enjoy your weekend!

Friday Long Run

Sunday, October 6, 1991: "12 mi - 1:31:54 (7:39/mile pace). Tough, but good. The longer I run, the better I feel...marathoner?"

The above was taken from my running log book 18 years ago. Even at the age of 24, I was starting to realize that maybe I'm more suited for longer distances. Well, that goal of becoming a marathoner has yet to be realized. That was the last time I had done a run of 12 or more miles...until this morning. I strapped on the new fuel belt & iPod and ran 12 miles on the Centennial Trail down in Snohomish. Weather was perfect - 67 and sunny. I drank thrice; one time was at mile 5 when I also ate two Shot Blocs. Never had any stomach issues (I had never eaten during a run before so I wasn't sure what to expect). The only thing about the run that bugged me a bit was the fuel belt. I learned that I could either wear it loose and low and have it bounce around like crazy, or wear it tight and have it creep up my stomach. I chose the latter and dealt with a bit of breathing issues (not major), pushing the belt down every once in awhile. For a training run, no big deal. But during a race, when I'm breathing hard, it could be a problem. I'm still going to look into a hand-held bottle soon. I probably didn't even need to carry anything for 12 miles, but I wanted to see how it would all work and if I could eat and drink efficiently while running.
My time was about what I expected (1:41:14 - 8:26/mile pace); maybe a tad faster. Fastest mile was 8:18, slowest was 8:41, when I was eating & drinking. Was a little faster coming back than going out. Took a 12-minute ice bath when I got home. Calves are a little tight, but aside from an occassional tweak during the run, the legs held up nicely.
Assuming I feel okay in the morning, I'll do an easy 3.5 mile run to end the week.
Have a great Labor Day weekend!

Great Wednesday Run, Testing Fuel Belt

Got a good night's sleep (assisted, unfortunately) last night and decided against getting up before 6am to run. Instead, I was out at 10:00am for a 4.5 miler. I ran the first mile slow (8:10), 2nd mile fast (6:37), last 2.5 miles slow (19:45) for an overall time of 34:33 (7:41 pace). First of all...wow! My goal was to run mile 2 in 7:10-7:15. Had no idea it would be that much faster. Second of all, this was my first time ever wearing a fuel belt (Brooks Waterboy A/S). Worked okay, but it kept creeping up my abdomen and settling right below my ribcage, which caused some breathing issues. I'll play with the tightness of the belt the next time out. Instead of using the bottle that came with it, I chose to use a fairly cheap Nike bottle that uses an auto-seal on the nozzle (there's nothing to pull open or push closed), so you squeeze to shoot liquid out, but otherwise it stays sealed. Or it's supposed to (it works great on the bike). When I'd drink and replace it on the belt (it sits horizontally), I'd feel drips on my leg for a couple of minutes. If it's just water, it's not a big deal (other than losing precious liquid), but if it's sports drink, I'm looking at a sticky mess on my leg after awhile. So next time I'll probably use the bottle that came with the belt & see how it goes.

I was planning on taking tomorrow off, but I might go out for a very short test run to see if I can get the belt to work comfortably before Friday's 12-miler. I want to focus on that run, and not have to fiddle with the fit of the belt the whole time.

Have a great day & run strong!

Thoughts on Recovery

Today is a scheduled day off for me - from both running AND work. I made note on my Facebook page that this month, I've worked more hours than the previous three months (May, June, July) COMBINED! Although I must admit that in May, I worked a grand total of 9 hours. I'm self-employed, and with the current economy, my business has taken a beating. Fortunately, things seem to be turning around, for now, anyway. I say all this to bring up the issue of recovery. This month, as my work has increased dramatically, I've also increased my running mileage and intensity quite a bit. I don't know if it's just me, but I don't seem to recover as quickly as I think I should. Granted, I'm in my 40's now, have a family and, as I mentioned, have the stress of self-employment. Yesterday morning, I ran 8 miles at a fairly easy pace. It started feeling harder as the run progressed. I wasn't actually struggling to finish it, but I could tell that fatigue was setting in - more so than in previous long runs. I'm pretty sure that Thursday's speed session took a lot out of me. Yesterday I ended up taking TWO naps during the day. I was wiped out. I'd like to do some strength training today, but I don't know if I have the energy.

What are your thoughts on recovery - particularly if you're in my age group? How do you deal with balancing an increase in mileage and/or intensity with the need to stay fresh enough to run effectively...and not get injured and/or sick?