Iron in 2010

Ran with one of my running partners. Very hot and humid early morning run. Really struggled with the heat/ humidity and had to run/ walk the last 3 miles.

Very humid and hot morning run through my local neighborhood park. I continue to work on my running technique and improving my bio-mechanics to avoid injuries.

Easy run to work on technique. I'm using the Chi Running technique and it's very different from what I'm used to in the past.

Easy slow run. Again, hot and humid conditions.

Hot and desperately humid! I got carried away this morning because it actually felt cooler for a change. I was planning on doing 12 miles this Saturday but I will probably lower it to 6 or 8 depending on how I feel. I've been overcoming a nagging soreness in my right calf and don't want to aggravate it due to overuse. I sustained an ankle injury on that leg during a recent marathon and I'm a little edgy about any discomfort in that area.

Started out on a good pace with my new running friends, Carole and Randy at around 6:50 AM. We ran the 8-mile loop at Lake Grapevine, always a nice area to run. I ended up slowing down to a run-walk pace after the first 4 miles! I think the high humidity has this effect on me. Even after running 11 yesterday I felt good all the way; except for the humidity making it hard to breathe. I am also going to switch to another brand of energy/ hydration drink and stop using Gatorade (too  much sugar!). I'm switching back to either Enervit or Hammer Nutrition. I've had good results with both while avoiding the refined sugar effects of lesser drinks like Gatorade or Powerade.

Another hot and humid early morning run! I ran a slow easy pace, mostly concentrating on improving my application of the Chi Running technique. It's getting easier but I still have to think about it and stop frequently to make adjustments to my grounding stance. The humidity makes hard for me to breathe properly.

Ran the track today. 1st mile at a nice easy pace, 2nd mile at a 8:0 pace; miles 3 to 4 at a steady pace (about 10:50 pace). I'm still very conscious of how I'm running due to the Chi Running method. I could only do 4 miles due to heat and humidity 85/ 45%. I feel like I need to lose more weight and would like to get to 155 by December (I'm currently at 168 -170) to run more relaxed and faster. Ankle was a little sore after the run.

Tomorrow, I'll cycle and do some core strengthening, then rest on Friday and do 8 to 10 on Saturday.

Ran a slow 7 miles in hot and humid wx. I'm starting to think this is my "heat conditioning" running program! Topped it off with a nice and fast bike ride. The extra sleep does make difference.

6 AM run, again hot and humid, temp in the 80's at the start. I started out well at a nice pace but after I completed 4 miles I started slowing down. When this happens, I feel as if all my energy is gone. I didn't sleep well last night, woke up several times throughout the night. I didn't use a sports drink (just water + electrolytes) as I didn't think I'd need it. I think I need to check my nutrition because of how my energy drops as it does. I did notice that my heart rate went up to 185 at about the point I felt that I needed to slow down. I recovered quickly to less than 90 bpm (resting heart rate is 52) within 1 minute but I still felt drained. I experienced the same last year during the summer runs when the temperature went above 80. I need to research why this is happening and get it under control.

 Sunday is a rest day, Monday I'll run 7 miles. We're heading into the hottest week of summer with temps predicted to top 100+ all next week so, the mornings will still be in the 80's even at 0530. 

No work out today. Rested and iced the ankle. I noticed my ankle area/ tendons/ligaments were a little sorer than usual yesterday after my 8-mile run. Feels better today. I plan to run 7 miles starting at 5:30 tomorrow morning. It should be hot and humid again! Good advice from Hamerin Hank and Paul, thanks guys!

I ran 7 miles as planned. starting at 5:30 this morning. Temperature was 77 and a little dryer than usual. I was able to maintain a nice steady pace of 9:30. Heart rate averaged about 125 bpm, well below my threshold. This is my best run so far this month. I didn't run out of energy and my breathing was deep and steady, without feeling like I was running out breath as in previous runs. I was able to concentrate on my form and technique instead of surviving the heat.

My right ankle was a little sore from Saturday's run but after the initial warm up, it felt fine. I'm going to start icing it and soaking in epsom salts to prevent any injury to the soft tissues.

Tomorrow, I plan to run 5 miles and do some cycling. Wednesday is a rest day (from running but I'll cycle and do some core strength/ conditioning, Thursday, I'll run another 6 to 7 miles followed by a non-running day on Friday and my long run on Saturday, 9 - 10 miles, if it's not too hot and humid!

Off to do some work and later continue my research into proper nutrition and energy supplements, and take a nap!

Evening run. Slow and steady run at about 11 minute pace. Ankle still a little sore. Rode the bike for about 15 miles at noon followed by a solid hour of Plates concentrating on the abdominals. Lots od sweating today; burned about 1600 calories!

Very hot and humid! I must sound like broken record!  Very slow run, mostly due to a sore ankle/ maybe the beginning stages of shin splints? I need to get past these little aches and pains so that I can train more effectively, rather than just surviving the heat or discomfort! 

Sidelined from running with a strained ankle! Will swim and cycle for a week before returning to running program.

Since I'm resting my right leg from a slight strain/ shin splints, I am cross training by riding the bike. This morning I went on a 25 + workout on the road. I'm definitely stronger at cycling than running! Heart rate stay below threshold, average 145 bpm, burned about 1000 calories. 

Right lower leg still sore but now more along the shin than the ankle, specially when I lean forward. 

Complete rest today, no cycling, swimming, and definitely no running. Still recovering from the ankle strain; it feels more like shin splints now. I can run on it but I'm letting it rest for the time being. I'll continue cycling for now.

Went on 25 miler today with hills and wind, felt great! Could have done more but I didn't want push the ankle too much. We cooled down today, temperature was in the 80's and dry. Still recovering from shin splints on right leg. Felt better today! I continue icing it and taking ibuprofen, along with a vigorous stretch program and core workout. Enjoyed a nice protein shake after the ride to recover. Cycling really helps and is my strong event to begin with, I'm afraid I'd much rather ride than run!

BTW does anyone know how to get your cycling and swimming miles to add up like your running miles on the workout calendar?

Completed a hilly, hot, and windy ride. Continuing with my cycling routine while I recover from the shin splints on my right leg. The ankle actually feels better than it has in over a week. I plan to continue cycling and swimming all of the next week, re-introducing running very slowly.

Complete a 50 mile bike ride. excellent workout with the local triathlon club. I've been cycling now for three weeks as a way to strengthen my leg muscles to support and strengthen my ankle as well. I may just cycling!

Completed a 50 miler ride with the local riding club. Lots of hills and a fast pace. excellent workout!

easy run just to get back into the swing of running again. Injuries all gone.

Today, I began  my "3PLUS2" training program, currently modified to run a PR in the Ft. Worth Cowtown Marathon in February 09. I decided to use this training program as a way to minimize injury while improving my overall performance and speed. Prior to the start of this program, I completed am easy-run foundation of 15 to 20 miles per week to prepare for the more focused training. The program uses a coach and emphasizes cross training between runs consisting of Strides, Tempo, and Long runs. I'm also following the Chi Running technique, which I'm getting better at following. The cross training involves cycling and swimming. For the time being my cross training will consist of road cycling. Here is a copy of the workout completed today:

• 10-20 min warm up run
  
• 12 x 400m (90 sec RI)
• 10 min cool down
  

No soreness today! I thought for sure after yesterday's workout that I would be sore. I did my cross training today with a nice bike ride on hilly roads. Short ride, just 15 miles but that's what my "3PLUS2" program and coach called for today!  Here is a summary of the training:

• 15-mile bike ride
• Pace: 15 mph
  
• 75% aerobic threshold
• Maintain cadence at 90  

I ran the tempo portion of the "3PLUS2" workout today. I ran later than usual, at about 9:30 AM. I prefer to run at 5 AM because even in September, it's still pretty hot in North Texas. Here is a copy today's run:

• 2 miles easy
• 3 miles @ short tempo pace
• 1 mile easy

 Iced down the ankles and the knees for good measure and to cool down!

Tomorrow is cross training day (cycling and core strenghtening). Saturday the plan is to run 8 miles at HMP(Half Marathon Pace) + 20 sec/mile. May be hard to do if the temprature stays as forecasted: 70's for the low.  I've learned that my ability to run begins to drop somewhat when it's in the 60's and considerably when it goes above 70. I live in the wrong place!

Cross training segment, easy cycling but warm and humid.

Completed week 1 or 18 of 3PLUS2 training program. Ran the 8-mile loop around Lake Grapevine near my home. Even though we started at 0530, it was humid and warm (temperature hovering around 70 degrees). I still managed to get a good run in, thanks to my coach pushing me, I was able to do some speed work along the way in spite of the warm wx. I know I can run a faster pace, all I need is the temperature to drop into the 50's, which it will in about another 2 weeks or so, as long as I run early in the morning. The good news, no soreness or limping post run!

 Distance: 8 miles
Pace: HMP + 20 sec/mile (9:20/ mile pace) 

Started the second week of my training program with a strides workout consisting of the following elements:

•  10-20 min warm-up (Chi Running Technique)
  
• 400, 600, 400, 800, 1200, 800, 600, (400 RI)
• 2X400 slow
  
• 10 min cool-down

Cross training bike ride. Nice cool day, 25 miles.

Ran 6 miles with the training group at a steady tempo pace. Temperature was 57 degrees when we started at 5 AM. What a difference cool weather makes! I felt very comfortable and was able to maintain a steady pace and I noticed for the first time that I was actually accelerating going up hill! I think the Chi Running technique is finally starting to kick in.

Started out running 9(Lake Grapevine) for today but ended up with 10. Ran a steady pace and negative split on last mile.  Maintained HMP plus 20 sec/mile (avg:8:40min/m). WX: temp= 66. slightly muggy, light breeze. Had a good 20 minute warn-up before the run. Had problems with my left foot going numb halfway through but finally got the right adjustment on the lacing.

Early morning run (0500), temperature finally in my range: 45 degrees! I had great tempo run with an average pace of 7:50. I popped a blister on my right foot due to a bad spot on a new insert. I need to get more sleep!