Hills

Client L joined me for a hill session which easily accommodated both of our workouts. During the short three miles we ran "Bill's Hill" eight times. Great workout and it came with ease.

Today was officially my last hill workout in preparation of the Ouachita Trail 50 mile run. I can't wait, only two more weeks! In the first four miles we climb a little area they call PINNACLE MOUNTAIN. Once I get to the top I can sigh in relief and say to myself, "Only 46 miles to go".

The attached picture is from 2003 and shows runners as they approach the summit.

Another milestone today was the halfway point of the Spring PIM session. I like running with the more advanced group, because they keep me honest. In other words, there is no such thing as junk miles while running with those speedsters!

Run:
5.25 miles
1:06:12
12:37 pace

Walk:
0.24 miles
4:00
16:40 pace

Run Home

This morning I ran home from HFD station-2 WITHOUT my backpack. The pace was a lot faster than it felt, which is always nice.

Halfway down Townsen BLVD I was startled when a speedy runner came from behind me. I found it very odd for two runners to be on that stretch of pedestrian unfriendly roadway.

It was another beautiful day. I made a last minute push to help continue my streak of 100-miles per month. I’m officially over 100 miles for March, barely…

Run:
4.89 miles
53:36
10:57 pace

Walk:
1.41 miles
23:19
16:33 pace

Run to Work

It was a beautiful morning to run to work.

I loaded my Osprey hiking backpack with several books, food for the shift, laptop computer, clothes, and several other items. Even though the pack weighed in at ~25lbs, the pack is quite comfortable while walking. Unfortunately, the hiking backpack rubbed my neck while I was running. I tried to adjust the straps, but nothing helped. Now my neck has two sore and chaffed areas.

My legs felt great considering I ran 13 miles yesterday.

Run:
5.71 miles
1:07:06
11:45 pace

Walk:
1.4 miles
22:32
16:06 pace

Weight:
206.5

Long Trail Run

Even though we had an EXTREMELY late night out on the town we managed to get in a glorious trail run.

The beauty of Lake Houston Park was incredible. The parking lot was full of vehicles upon our arrival, but once we got on the trails it felt like we had the entire park to ourselves. My slower pace afforded me lots of comfort for the duration of the run.

Two of my toes are aching, a result of me cutting my toe nails too short. The pollen has been kicking my ass. It’s weird how I’ve NEVER had a problem with allergies until the last couple years. I’m tired of having a runny nose and head-splitting headaches.

Andrea’s knee continues to bother her. She stopped at ten miles. I think her dreams of running her first 50k next month are all but gone. Andrea is a GREAT short(er) distance runner. I think it is time to give her knee an overdue break, allowing it to heal. With a smart schedule she should be able to recovery quickly and concentrate on her favorite distances; 10k - half marathons.

Run:
13.0 miles
2:38:03
12:09 pace

Walk:
2.4 miles
41:50
17:25 pace

Weight:
206.75

Bike, Run, Tired.

Started my day with a bike ride to the barber, but a couple miles before I arrived Wyatt called me. He was close to Schlotzski’s and wanted me to join him. I obliged the invitation and had a great lunch with a great friend I don’t see much anymore. After lunch I rode to the barber, then home for a total of 14 miles.

Trail Bike:
13.99 miles
1:13:16
11.46 mph

I ran the bayou rim this afternoon while listening to Endurance Planet. At the two mile point I felt totally depleted of energy. This comes as a surprise because I have not pushed my body hard in the last couple of weeks. As I was finishing the scheduled three miles I found a rhythm and felt better about the run.

Run:
3.08 miles
33:34
10:54 pace

Weight:
205.0

Memorial Park Rain

I ran 3.5 miles in Memorial park before the start of PIM. The temperature was cool, but the weather was stuck somewhere between a drizzle and full-blown rain. Either way, I liked it.

The Baton-2 squad is speedy and we covered a lot of ground in our 4 x 5-minute run/2-minute walk. In fact we ran 1.78 miles in 20-minutes for a respectable 11:14 pace.

After PIM I finished the evening with a small run to complete my scheduled six miles.

Run:
6.44 miles
1:09:32
10:48 pace

Choices

I haven't been on the scale in a few days. Life is a series of highs and lows; therefore I was not prepared to see the validation as measured by a number. I’ve been in a stealth mode, because I knew the number would be ghastly. This morning I decided to stop hiding from the scale. Needless to say, I stood there flabbergasted at the reality of my current weight.

It's a challenge to manage BOTH running and diet. Either one of the two by their self is an easy task, but when combined, it is tough to sustain over time. Often I think about the words from Coach Steeve; “Maximum running fitness and maximum weight loss will always be at odds”. Unless you struggle with your weight you will never understand the wisdom in those words. I hear them Loud & Clear, but how do you choose? I want to be height-weight proportionate more than anything else, but I also love running.

My running would benefit exponentially if only I could break the cycle of overeating. It seems as if I choose to eat poorly to the point of self-destruction. And as sad as it is to admit, I do not understand why.

Even though my diet appears to be slipping, my running is great. Minimal aches or pains and I'm in a groove where I truly enjoy my daily run. I’m on the trails for 75% of my runs, which feeds my soul.

Ran a “practice” test for client L. She did well and has made remarkable improvements in a mere four weeks. Under test conditions I think she will be close to her desired times.

Andrea and I ran four miles on the bayou rim. We ventured onto a small single track horse trail for the first time. It was a nice, albeit rugged addition to our run. Once I uploaded the data from my Garmin the route looks like a stethoscope.

For the last few months I’ve wanted to name my most popular routes. This route has found its namesake by its appearance, “The Stethoscope”.

Run:
6.48 miles
1:11:33
11:02 pace

Walk:
1.96 mile
36:32
18:38 pace

Weight:
206.5

Flexability

Coaching other runners forces me to be flexible with my personal training schedule. Friday is my usual off day, but I moved a few runs around so I could run with Client-L this morning. Today was her six mile long run. We ran one-mile intervals along the large bayou loop. It seems I am much more enthusiastic about trails than she is.

Just before bed I ran seven miles through the neighborhood. My feet hurt from all the concrete. Slow and boring run, but it is done.

I combined all the runs below:

Run:
13.0 miles
2:47:14
12:51 pace

Walk:
1.91 mile
33:07
17:20 pace

Repeat

I’m still at work and it’s been an interesting day, packed with lots of training. Awww, the dynamics of a different shift…

It is hard to believe I had ANOTHER good run at work. Cooler temperatures while listening to another EP podcast. Life is good.

Run:
3.16 miles
29:55
9:28 pace

Walk:
0.60 mile
8:40
14:26 pace

Six miles at work

At work and I will be for 48-hours straight.

I’m easily stressed at work. Not by the calls, but rather, the people. I’m not sure who reads this blog, so I'll be safe and not point out their inadequacies.

I waited till after 10pm to start my run. I was surprised at the overall ease of today’s six mile run around the fire station. Six miles equates to early 23 mind numbing loops around the station on less than desirable terrain.

While running I listened to another podcast from Endurance Planet and found my “Happy Pace”. What a great little run!

The running is back, now I need to find my way back to a reasonable diet...

Run:
6.0 miles
1:04:41
10:46 pace

Walk:
0.81 mile
13:05
16:09 pace

Failure to Launch

I haven't been on my road bike in a really long time and I had my heart set on this morning's bike ride.

It’s been sunny all week, perfect for the road bike. I even recruited Andrea and Wyatt to join me for the ride. I woke up to a phone call from Wyatt, asking if we were still going cycling. I don’t watch much television at home, so I didn’t know there was a 20-degree drop in the temperature and a 50% chance of rain all day.

We got dressed and loaded the bikes, hoping to beat the rain. Once we picked up Wyatt the radars showed a significant band of rain less than an hour away. I don’t ride when the roads are wet, therefore I cancelled the ride.

Before putting my bike back in the garage I went for a short spin around the block. It was nice to ride my road bike, but I quickly realized it would have been too cold to enjoy the ride.

I hate Houston heat and humidity, but I’m ready to get on the bike again…

Road Bike:
1.17 mile
4:52
14.42 mph

Weight:
202.25

Pollen Storm!

A busy night at work resulted in less than two-hours of sleep before driving home this morning. I’m so tired!

I met client-L at a local track for speed work. We made a minor adjustment to her recovery segments which yielded encouraging results on the actual “meat” of the intervals. Today’s workout:
800 meter warm-up
Dynamic stretches
4 x 200 meter/200 meter @ 300 meter goal pace
Static stretches
800 meter cool-down

It’s a beautiful day but the pollen is CRAZY outside. When the wind blows it looks like a huge dust storm. Everything is deeply coated in yellow tree pollen. We need a rain storm to help clear the air.

Once I got home from the workout I jogged along the bayou rim while listening to Endurance Planet on my iPhone. I listened to an interview of Charlie Engle. Charlie is an interesting extreme endurance athlete. This was one of my favorite podcast thus far.

I had an awesome trail run and my legs (and knees) felt good. I’m also back on my diet. With any luck, life and my weight will return to normal in a few days…

Run:
6.31 miles
1:08:11
10:48 pace

Walk:
0.99 mile
16:19
16:28 pace

Weight:
202.75

Bayou City Classic 10k race report

Pre –race:
I signed up for the Bayou City Classic 10k several months ago, knowing it would be an easy PR. I have only run a handful of 10k’s in the last six-years and as a result my 10k time is disproportionate to other race distances.

As you’ve read in my prior post, I’ve been sick for the last six days. On top of the illness I’ve had a lot of stress from a heavy 2010 race schedule. Given that it was “only” six miles I planned to run no matter how I felt and see what happens. There was a fair amount of concern because my diet has been atypical and my running has been sporadic this week.

Weather:
It was an absolutely beautiful morning. Before the race started there was a great deal of wind downtown, but I didn’t notice much wind on the course. The temperature was in the mid sixties at the start, which is warmer than I like. The sun was beaming down enough that I found pleasure in the occasional shade of nearby buildings.

Route/course:
The race runs along Allen Parkway, which is utilized by many Houston races. I like the ability to see other runners on the opposite side of the road, but I’m not fond of all the concrete. A couple overpasses provided the only bumps in the road, which are completely manageable.

Damage Control:
I’m VERY HAPPY to report my knees felt GREAT during and after the run. This is indeed good news. Once I got home I noticed a dime-size blister on the inside of my left foot. The blister isn’t painful and I’m not exactly sure why it developed.

Race/RD/Aid stations:
I enjoy the Bayou City Classic, which is a staple for many Houston area runners. The costumes and centipedes are always entertaining. This year I noticed less than years prior. More important, the race funds are pumped back into the running community.

Gear:
I didn’t wear anything out of the ordinary.

Andrea and Taylor walked 40-yards away from our bags so they could cheer for me at the finish line. During that short time someone stole Taylor’s iTouch out of her backpack. There is nothing worse than a thief! URG!!

Fuel/Hydration/Supplements:
With the race being less than one-hour in duration I didn’t waste time taking water at the stations. I also didn’t take gels or sports drink either before, during, or after the race.

Runners and Friends:
I saw lots of familiar Striders and PIM’sters. Other notables included; Jon & Waverly Walk, Jenny, Lara, Roger, Will, and many, many more…

Lessons Learned:
After a week full of illness I couldn’t ask for a better race. I’m absolutely thrilled with my time.

I ran by “feel” and I held the pace as long as I could. I expected to bonk, but I didn’t. It has been a long time since I’ve pushed my body hard and it felt AWESOME!!

Timing:
Both my Garmin and the official time were 54:51, which is good enough for a three-minute PR. I’ll take it!

Weight:
202.5

When will I feel better?

Not many changes in my overall health.

I’ve prided myself with a new “holistic” approach to health and fitness, but this week I’ve taken several different medications in pursuit of better health. All the puniness has altered my diet as well. Unfortunately, I have eaten meat on more than one occurrence and I am not sure why. I do not enjoy meat and I feel crappy afterwards. I suppose life is FULL of lessons. I’ve conceded this week to the demons and hope to hit Monday on full-throttle.

I ran with client-L for a six-mile long run. I introduced her to the beauty that is; East End Park. It was a marvelous day on the trails which were full of crisp air, sunshine, and the natural beauty of Mother Nature.

We ran 6 x 1-mile/0.20.

Run:
6.0 miles
1:30:28
15:04 pace

Walk:
1.2 miles
22:44
18:56 pace

Weight:
202.25 lbs

Tomorrow morning Andrea and I are running the Bayou City Classic. I signed up for this race months ago, hoping it would be an easy PR. Right now, I’m not sure how I will do on this race. All I need is a sub-58:08 10k to PR, which SHOULD be easy. A shiny new PR seems doubtful, but we’ll see…

Where's my cold weather?

I still don't feel good. At least the headache is subdued, which is a huge improvement from yesterday.

Over the last couple days the temperature has spiked 15-degrees warmer. It was quite warm today and I don’t like the changes. I had a decent amount of sweat on my brow after a small jog to meet client L. Ran 15 x 30/30's with her along the greenbelts. The warmer temperature took her run to another level, which was evident in her effort level.

I can't wait to move northward...

I also kept my commitment to run with PIM tonight. Our original group was altered to accommodate a reasonable coach to runner ratio. Batons-2 has some great people and I look forward to running with them in the weeks to come. Tonight they ran 8 x 2-minute run/1-minute walk.

All the numbers were combined below.

Run:
4.92 miles
57:38
11:43 pace

Walk:
1.05 miles
24:44
15:55

Weight:
202.5

Night Walk

Just checking in...

I've been sick for a couple days. Most likely severe allergies. MASSIVE headache, general weakness, and sore throat.

I haven't run since Saturday. The toe pain dissolved after a single day of rest.

I managed to get outside and walk one mile this evening. I used my new headlamp to walk around the bayou in the dark. The walk felt good. It rained all day yesterday and left the bayou rim extremely muddy.

I'm running with a client and coaching PIM tomorrow. Both should be an easy pace and small distance. With any luck, I'll feel better!

Walk:
1.19 mile
20:17
17:04 pace

Back to Reality!

After two painstaking days I have finally returned to my senses. It was a moment of weakness, but it’s over and none-too-soon!

I met with another new client this morning, who is also preparing for the FBI physical agility test. There isn’t enough time to make any significant improvements to his base or speed, but we have time to PROPERLY recovery and prepare him for the test. I was happy to learn he’s in pursuit of long-term fitness with running as a fundamental element.

My morning started with a two mile jog to a local track. Once I arrived at the meeting location I waited 15-minutes on their arrival. Neither of the clients was there, so I ran back home. Less than five minutes from the house the clients spotted me turning out of a greenbelt and flagged me down. We were able to start the workout without any other delays.

We warmed-up with a half mile walk and completed a handful of dynamic stretches.

The newest client is considerably faster than I am, so I had my hands full. I had prepared for his speed, which is why I wanted to run at the track. I figured I would run laps one and four with him. With the sudden change of locations we were running an out-and-back as measured by my Garmin, which meant I had to run with him.

He clicked off the first ¼ mile at a sub 5:51/mile pace and I struggled to maintain his swiftness. From 0.25 mile to the 0.50 mile mark the pace opened to a more reasonable 7:00/mile pace, but by then the damage had been done to my legs. I stopped the run at half a mile. Since he is primarily working on shorter distances I had enough data to plug into the pace calculators.

After a few static stretches we had a proper cool-down walk to the top of the hill. As I was getting ready to head off I mentioned I needed to run a few more miles. The client asked if I wanted to run with him to his car, which was two miles away. I obliged and the run was kept at a reasonable 10:00 pace. Without confessing to the new client that I had not eaten any solid food in 2.5 days, I was taking notice of how tired and thirsty I felt.

Once we arrived at the track I quickly made my way back to the trails for the final run back home. This is where my run turned BAD on me. Being on a “cleanse” for the preceding two days was evident in my fitness. I was so thirty my mouth was completely dry. This part might sound scary, but I even felt a little confused and lightheaded on those closing miles. I took a couple small walk-breaks, but found it easier to run because I simply wanted to get home.

The moment I walked in the house I knew I was done with the cleanse. I started feeling better after I ate a sanwich with a Boca veggie patty. I’m kicking myself in the ass for even considering the cleanse. Thankfully I’ve learned from the experiment and with any luck…. I’m a little smarter now that I’m done.

NOTHING works better than hard work and healthy eating. P.E.R.I.O.D.

Shifting gears; I’m not sure what I did, but I have a significant pain behind the big toe on my left foot. Oddly enough, I woke up this morning and it was bothering me. There isn’t any sore spots and it only hurts when I hyperextend the digit. I didn't notice much discomfort while running. Now that the run is over it is a huge issue. I’m limping around the house due to the pain.

I’m thinking about taking a step back. By “step back”, I mean stop running for a few days. My body is breaking down secondary to a heavy race schedule. I’ll hit the bike and throw in a few walks to maintain cardio fitness. It’s a hard pill to swallow, but it’s in my best interest.

Run:
7.1 miles
1:13:48
10:23 pace

Walk:
1.46 miles (another 0.50 not recorded)
25:37
17:32 pace

I was at a 15-year low this morning. I’ve prepared myself for a 4-5 lb gain over the next couple days as my body returns to its normal weight.

Weight:
192.75

O-M-G

Never thought I would see a SEVEN pound loss overnight. Yesterday the taste of the “cleanse” was the biggest obstacle. Today I am struggling with hunger pangs. I suspect most of these feelings are psychological.

Everything is pretty much what I expected.

Weight:
194.5

Making Changes

It's been nearly a year since I’ve tried a fad-like or trendy diet. When I was a yo-yo dieter I was the first in line to try the newest lose-weight-quick-scheme. Once again, I’ve fallen for yet another fad.

Have I not learned anything? I can honestly say I'm dissatisfied in myself for this decision. I’m desperate to gain control of my diet. I understand exercise and mindful eating has gotten me this far, but I feel like I've lost my way in the last couple weeks. As I said yesterday, something has to change. This is the change...

I'll talk more about it when I'm done, but for now I'll merely say; I'm on a “cleanse”. In the past I have used cleanses to kick-start diets and also used them to help me with excessive sugar cravings. The cleanse program should last for 14-days. I’ll try to make it the entire time, but I will be content with anything over five days.

Only time will tell how this all play outs.

Weight:
201.5

Week four of the push-up challenge has proven to be quite the little devil. I started week four, day 1 today. I made it to the last set, but had to take a couple small ten-second breaks during the final set. Otherwise, the activity felt good, just a little too much for me at the end.

First attempt in 15 day’s at the pull-up bar. Not great, not bad.

I had a great workout in the gym and looking forward to lifting weights next week.

Push-ups: 97
Pull-ups: 3

I ran a peaceful three miles along the bayou. I listened to an interview of Tony Krupicka on Endurance Planet. I really like that guy.

Run:
3.0 miles
31:23
10:27 pace

Walk:
0.76 mile
12:41
16:45 pace

Losing Control

First run since the New Orleans Marathon. I feel good.

I met a client for speed work this morning. One mile warm-up, 12 x 30/30's, followed by 1 mile cool-down. I also ran to and from the meeting location.

Run:
3.95 miles
48:24
12:15 pace

Today was the first night of PIM. There was a huge turn-out with a record number of participants in the A/B group. As of right now we have 27 runners in Batons 2. I’m excited to be a part of a team with two very energetic and distinguished coaches, Coach Lara and Coach Elisa.

I've been crossing the top side of my daily calories for almost a week. Usually it's less than a hundred calories, but the last few days have been much more. I'm trying not to beat myself up about it, but it is frustrating. Not sure what is going on. I can honestly say, I'm hungry all the damn time and not losing weight. I've also noticed an increase in my sweet cravings. Something has to give.

The hunger pangs got the best of me on the drive home from PIM. Maybe it was low blood sugar to my brain or something else, but I found myself at a drive-thru window with a bag of shitty food. This is where the chain of events usually starts and my weight spirals upward.

I'm going to take control while I can, before any significant weight gain begins.

More tomorrow….

Weight:
199.75

Slippin'

At work

I underestimated my calories and went over by nearly 350 calories. Today was NOT a good day for a foolish mistake. My weight was on the upper side of a five-pound swing this morning. To make matters worse, I couldn’t resist sampling an order of spinach dip Marty made. I gorged on the dip AFTER I knew that I had exceeded my daily calories. Damn...

I spent thirty minutes on the recumbent bike. Week three of the push-up challenge is done. Hopefully week four will be easier than it was two weeks ago.

Recumbent Bike:
8.04 miles
30:00
16.08 mph

Strength Training:
Engine 2 – Basic

Push-ups: 93

Weight:
200.75 lbs

Another week of Recovery

2010 has started with a lot of racing. In fact, too much racing and not enough recovery. My body is screaming for mercy. I have a couple sore spots here and there from yesterday’s marathon. Overall, I’m happy to feel as good as I do. In two weeks I’m running the Bayou City Classic 10k and then my schedule has five weeks of solid base before the next 50k.

Met with a client today. I didn’t run speed work with her, but I joined her during the warm-up and cool-down walk. I also bicycled to the location, then accompanied her during the hill run on bike, then I cycled back home for a little over four miles. No issues with walking or cycling.

During the dynamic stretches I was able to locate a couple minor tender areas. The two spots most noticeable were my ankles and various points around my hips. Both the dynamic and static stretches should speed my recovery.

Andrea is still having a lot of right knee pain. She visited the Trainer at her high school and he thinks it’s a tight ITB, which is what I told her yesterday. She did well with elevation and ice all day. At home she utilized our foam roller. She was shocked by the amount of discomfort, but she noticed some relief afterwards. I rolled each side of my ITB and was surprised how sore mine were. There was a remarkable difference in the “freshness” of my legs afterwards.

Walk:
1.5 miles
25:07
16.45 mph

Trail Bike:
4.29 miles
55:00
4.68 mph

Weight:
197.75