Dixies Dashing Diary

Mon, Jan 07, 2013

Mon, 07 Jan 2013 07:00:00

Time: 1:43.04 Distance: 11.38 Avg. 9:03

This is the slowest, most uncomfortable run I've had in three years. Everything seemed to hurt or feel like it was about to. I was constantly adjusting, compensating, and otherwise just trying to relax and get efficient. I've got 5 more runs this week at or close to this distance. I've got to somehow pull it together and stay uninjured through this week.

I am going to concentrate on staying slow and easy. Try to use the runs as a means to store up more energy and discipline my body to absorb the fatigue and time on my feet. If I play my cards right and can ride this week and next week to peak in the 60's, I should have a good base to cruise into a two week taper into the race weekend.

Mon, Dec 31, 2012

Mon, 31 Dec 2012 07:00:00

Camping at Ft DeSoto this weekend. Had a great a relaxing time. Monday will prove to be the only day of this week that I will run. Not the game plan just the way it turned out.

No clock time today just a beautiful, cool (mid 60's), sunny day.

Sat, Dec 29, 2012

Sat, 29 Dec 2012 07:00:00

Time: 1:42:46 Avg: 8:26

Temp: 70 Humidity: 100%

It felt like Spring this morning. Ran shirtless for the first time in a couple of weeks. Mark, Eudair, and I ran from Long Leaf to the Park and I did another 5 to make 12 for the day. Had planned on going further but decided to keep it short and not press my luck on the Achilles. Ran back with Melony #3 and felt comfortable at 8:02 and 7:50 for the last two miles.

Fri, Dec 28, 2012

Fri, 28 Dec 2012 07:00:00

Thu, Dec 27, 2012

Thu, 27 Dec 2012 07:00:00

Time: 36:09

Avg: 7:12

Skipped the past two days to rest and recover. My achilles has been bothering me and my right hip flexor began to hurt as well. Needed a day or two down time.

This morning I wasn't sure what to do. Should I do an easy 9 or the tempo I missed yesterday. I dreaded the tempo. I dreaded the possibility that my achilles was still hurt. I decided to just go out and do the tempo and see how it felt. As usual I went out a little fast. My over all was supposed to be 7:51 for 6 miles with a mile warm up and mile cool down. My warm up mile was at my tempo pace and my next two miles were under 7. I decided to just go with the fast pace and do a 3-4 mile tempo and pick up a few easy miles tonight.

I am pleasantly surprised to find I can still run sub 7 pace. It's been a long time since I've dipped down there. Nice to know I can still muster the speed. I look forward to Spring when I can run some shorter races and see what I've got.

Splits today were:

7:53
6:59
6:36
7:27 - kind of a recovery lap that sped back up to pace...
7:01

Tue, Dec 25, 2012

Tue, 25 Dec 2012 07:00:00

Merry Christmas. Celebrated the birth of God in flesh, Emmanuel, our Lord and Savior Jesus the Christ. What a powerful moment in eternity when Jesus, through whom all that was created was in fact created, put on flesh and blood and became one of us. To live and experience life in the self limiting form of humanity all so that one day we would crucify him. That is a love I will never understand but pray I can somehow live in my lifetime and share with as many people as possible.

Blessed today to share Christmas day with family. Woke to a wonderful breakfast of cheese eggs, bacon, grits, and biscuits and gravy. We ate out on the pool deck in 70 degree weather and laughed at the fact that I had built a fire in the fireplace just to make it look more like December. Spent the rest of the day at Mimi's house with Brother/Sister in law and all of our gang. What a blessing.

Chose not to run to give the Achilles another day of rest.

Mon, Dec 24, 2012

Mon, 24 Dec 2012 07:00:00

Achilles really tender. Wasn't sure I could finish the run. I will take tomorrow off and let it rest after some ice.

Sat, Dec 22, 2012

Sat, 22 Dec 2012 07:00:00

Met Mark at Long Leaf and ran Aristida to Diane's house for a very much appreciated water/Gatorade stop. Got to the park at about 7 miles, grabbed a quick, short cup of coffee to warm up and then headed back out. It was probably the coldest day of the year (low 40's though it felt colder in the park). All water stations were dry so I picked a great day to run 20 miles without a water bottle.

Mark and I left pavement at about mile 10 and ran off road for another 8 miles. I only fell once this time and that was because of an intentionally ignored lose shoe lace. I knew it was lose but it was so far down there I feared not being able to get back up if I stopped to tie it. I had a few moments to sit in the sand to think about that miscalculation. I pulled my dirty, sand filled, cotton gloves off, retied my shoes and got back up to finish the run.

We kept most of the run at about an 8:50 pace but the last few miles took it down into the low 8's to high 7's (last mile was 7:28). Achilles felt weak and tender. Looked forward to the run ending and a chance to ice.

We ended the morning with the gang at the Cuban Cafe with breakfast sandwiches and welcomed cups of hot coffee.Great day.

Fri, Dec 21, 2012

Fri, 21 Dec 2012 07:00:00

Time: 1:17:30

Avg: 8:29

Temp: 53 Humidity: 63% Wind gusting to 20 knots.

It felt cold this morning especially with the wind. I needed to get the run in as I missed Wednesday altogether and only did 3 last night. Way off pace for a 60 mile week. Will have to do 20 tomorrow just to hit 50.

Trying to stay patient. No knee pain today. Will get a better night sleep tonight and go easy tomorrow.

Thu, Dec 20, 2012

Thu, 20 Dec 2012 07:00:00

Had to get documents ready for attorney and accountant this morning so I skipped my run to finish that early. I started at 6:00 am and didn't complete until 3:30 pm.

Ran in the rain tonight with Molly (daughter #2). What a blast!!! Jumped in puddles and laughed at how cool the rain looked as it came down sideways in sheets. We saw some incredible lighting and just pretty scenery with light rain in front of landscape lighting. It was 70'ish so temp was comfortable but the rain was coming from a front and it was freezing cold. Made it all the more fun. Definitely a night to remember.

Wed, Dec 19, 2012

Wed, 19 Dec 2012 07:00:00

Never heard my alarm. I woke up about 2 am and couldn't get back to sleep. I read and ran spreadsheets till about 5 and slept until 8. Not a promising start for a training day. I'll take it easy and get back after it tomorrow.

Tue, Dec 18, 2012

Tue, 18 Dec 2012 07:00:00

Time: 1:17:05

Avg: 8:29

Temp: 70

Humidity: 90%

Easy 9. Solo. Right knee felt puffy and sore after the run. Need to watch this. Will take it easy and make sure it doesn't progress. 18 miles as of Tuesday. Not a bad start for the week.

Mon, Dec 17, 2012

Mon, 17 Dec 2012 07:00:00

64 degrees, 98% humidity. It's not beginning to look like Christmas! It was another warm, moist, solo run to kick off the week. Now that my weekday runs are 9 miles/day, I've got to find some new routes. This one is getting painfully old.

Greatful I could run though. Thankful I can run.

Dist: 9.22

Time: 1:18:15

Avg: 8:29

Sat, Dec 15, 2012

Sat, 15 Dec 2012 07:00:00

Went long today. Had 16 on my plan but a couple of the guys needed to go 20. I jumped in with them and was able to complete the 20 comfortably. Beautiful day. Very foggy which lifted slightly in by mid morning but kept the sun off of us and the temp cool.

Ran with Greg & Ed. Took it out easy and then picked up the last several miles. Everyone seemed to feel confident, me especially as I haven't run farther than 15 miles in over two years.

Total: 20

Time: 2:51:09 Avg. 8:33

Fri, Dec 14, 2012

Fri, 14 Dec 2012 07:00:00

Another short night's sleep. Got up around 2 something and read, worked on spreadsheets, paid bills, till about 5. Headed out for a very tired run but ran faster than I normally do on a tired morning. Temp was 53 degrees with 95% humidity. Felt cold the first half mile with arm warmers and a light, short sleeve shirt. Warmed up later and was comfortable the rest of the run.

Total: 9.22

Time: 1:14:23 Avg. 8:04

Will do 16 - 20 tomorrow and get ready to break 60 miles next week!

Thu, Dec 13, 2012

Thu, 13 Dec 2012 07:00:00

Woke up at 2 am, did data dump of all current projects, process improvement plans, and the read till almost 4 am. Never heard my 5:00 or 5:15 alarms. I guess I just needed the rest.

Have a long day ahead with Sunday School Christmas dinner tonight. Won't be home till after 9:00. Will get a good night's sleep and run 9 in the morning.

Wed, Dec 12, 2012

Wed, 12 Dec 2012 07:00:00

Temp: 65

Humidity: 99%

Heat & humidity really make a difference. No comparison between today and last Wednesday. Still it felt good to run. I was bemoaning the fact that I had to run alone today. Running alone is not my favorite but speed work alone really sucks! I sent a text to my running buddies to that effect and hoped that someone would feel sorry for me... and it didn't work.

Comfortable warm up mile, 8:40'ish. Did 4x1600 as follows:

6:58
6:57
6:51
6:59

Did half mile jogs in between except for after the third mile where I walked a quarter and then ran. My schedule had me at 7:17. Once again, had I run the schedule I wouldn't have needed to walk after number three.

Not sure if running faster than scheduled is any help. My mind says run the numbers. My heart says run as fast as you can and still feel good about it!

Just pumped up my mileage on the schedule. Let's see if I can keep it up.

Tue, Dec 11, 2012

Tue, 11 Dec 2012 07:00:00

Temp: 63

Humidity: 78%

Total Time: 1:20:20

8:42 Avg

Kind of boring after Monday. Knew I needed to slow down and take advantage of potential fat burn. I keep reminding myself to be patient and stop trying to race to get to the race. I'm not in the shape I was two years ago so I keep feeling like I'm playing catch up. I've got to over come that feeling or I'm going to get injured.

Will do 4x1600's tomorrow. Let's see how patient I'll run then!

Mon, Dec 10, 2012

Mon, 10 Dec 2012 07:00:00

Temp:

Humidity:

Dist. 9.21, 8:15 Avg

Last two miles in the 7:40's. Felt good. Ran solo.

Sat, Dec 08, 2012

Sat, 08 Dec 2012 07:00:00

Temp:

Humidity:

Weight: 178

15 miles, 2:04:19, or 8:17 avg.

Ran hard the last 5 miles:

8:04
7:57
7:43
7:31
7:21

Felt very strong on the end although I couldn't get it down into the low 7's. Just not there yet.

Fri, Dec 07, 2012

Fri, 07 Dec 2012 07:00:00

Rested