Thursday, January 24, 2013

Injury Update

My Calf has been slowly getting better, today was the fastest I have run since the injury 9mi @ 8:45 pace and it felt ok but not great. I got home and iced the whole area, made sure I didn’t miss a spot…

Tuesday, January 15, 2013

Waterton Canyon

I have been really sick all week, no running at all until today. Luckily I got in my 20 miler last weekend before the flu hit our family.

Q: What do you like to eat out on your long trail runs 

A: I like the espresso cliff shot if I am going to eat gels but that seems like a rare occasion these days. Lately I have been experimenting with real foods on my long runs. Apples, beef jerky, almonds, licorice and granola bars to mention a few.

Here are some pictures I took last weekend on my long run in the canyon. I see big horn sheep often but never this many and never this close.

Sunday, January 6, 2013

2013 RMRR 10K - DNF

It was really cold when I arrived at the race I think 10-20 degrees. I got my race stuff and sent my sister on her way, her 5K started a little earlier. I ran a 1.5 mi warm up and then did some strides, I was feeling good I was feeling fast. In the back of my mind I had a secret goal that wasnt making public not even to myself to run sub 40:00. I kept telling myself “I am just going to take this as a tempo run” (like I always do). While standing around waiting for the start I was feeling warm so I striped down to my shorts and tee shirt. I kept my hat and gloves which saved me later.

Mile 1 - 6:10, feeling great
When the race started it had warmed up to about 25 degree but if you saw me you would have thought it was in the 50’s or 60’s. I exploded off the line into screaming pace, after the first half mile I calmed down and settled into a comfortable grove. I felt really good and really fast I was starting to believe that I could get that sub 40 today.

Mile 2 – stopped dead in my tracks
I started off the second mile feeling pretty good I was running near 6:00 pace for the first half of this mile and then bam. I get a sharp pain in my calf and in a few painful steps I was stopped. I sat down and tried to work out the pain with light stretching and massage.

Struggling to come to terms with my DNF
I tried to walk it off and then did a light jog and cycled between the two neither of which were helping. A few times I had to stop running because it was getting worse. I hate quitting and I was willing to make my injury worse just to finish. Finally I came to my senses and decided that it wasn’t worth it and turned around and accepted my DNF. That was a hard thing to do, I only have one other DNF I am still mad about that one too. I think I was about 1.75 miles out and that I was in DNF mode now I had no problem walking all the way back.

Not out of the woods yet
Walking was painful but I was able to keep moving without any breaks. There was only one problem with walking… I was starting to get cold. It was below freezing and I left my pants and my jacket at the starting line. As time went on I got colder and colder until I had no choice but to run. I ran about a mile not stop and hobbling along the way. Even while running I continued to feel colder I was getting worried. Eventually I made it back to the park and put on my jacket and pants and then got into the car.

I am not sure if it was a cramp or a pull, the muscle wasn’t locked like in a cramp so it was a cramp. Currently I can barely walk across my house. I have already done the roller once and I plan on doing some icing later (once I thaw out). I will play it day by day but I hope it heals quickly.

Tuesday, January 1, 2013

2012 Review

2012 has been my best year of running. The end of the year is one of my favorite times because I get to analyze all my data for the year. I will probably spend the rest of the week or longer comparing various stats to previous years. Once that is done I will have a firm set of goals for 2013.

Total Miles - 2,521 miles (Avg 6.8 miles or 9.5 miles per day run)
Total Time - 380:42:41 (9:03 pace)
Total Days - 267 days run (73%)

Racing: I love to race, it’s what motivates me to keep training when it’s cold or when I fell too tired. This year’s race has been wonderful nearly every other race was either a PR or a 30+PR. If you remember last year many of my race reports were filled with excuses why I didn’t perform as well as I could have.

1-21-12: 5 miles – 32:09, 3rd in age group, 30+ PR
2-12-12: 3.1 mi – 19:47, 4th in age group 9th overall, 30+ PR
3-4-12: 3 mi – 19:45
4-28-12: 50K – 5:55:30, First 50K = PR
5-20-12: 26.2 – 3:27:27, PR
5-28-12: 25K - 2:38:40 (really tough terrain), 17th place overall and 4th in my age group
7-8-12: 2 mi – 12:49
7-21-12: 3.1 mi – 41:30, ran with my sister
9-22-12: 26.2 mi – 3:26:55, PR
11-4-12: 9 mi - 59:21, 2nd overall, PR
12-2-12: 4.5 mi - 28:25, 3rd overall, 30+ PR

Long run Days:
Days where I ran 20 miles or more: 13
Days where I ran 14-19 miles: 26
Days where I ran 10-13 miles: 69