Four Miles at Speed

Saturday, January 23, 2016:

We three have taken turns with a stomach bug this week.  Though we're not all over it yet, we have gone back to the YMCA to keep in shape for the upcoming marathon, now not far away.

I'm almost over it, barely a little discomfort left, and while I didn't do quite as well today as last Saturday, today's run was just fine!  I walked 12 laps of each 13-lap mile, as fast as I could, and ran the 13th lap, except in the last mile I ran three of the laps.

No whining, no problems.  Two more runs before we head for the marathon.

Mile splits: 12:17, 12:06, 12:16, 11:45, total 48:25, average for 4 miles 12:06

Friday, January 22:

This was the first real "run" since completing the eight miles last Saturday.  I kept it short, because of recent stomach difficulties, but had no problems at all.

Mile splits:  12:14, 12:11, 12:20, total 36:45, overall pace for 3 miles 12:15.

Wednesday, January 20:

Because of a little tummy trouble I took it very easy at the YMCA today, in fact starting quite slow and gradually picking up speed, mostly walking, running only rarely to get out ahead of a bunch-up on the track.

No whining.  I would love to do this pace for a whole marathon - we'll see.

Mile (13-lap) splits: 14:11, 13:25, 12:56, total 40:32, average pace for 3 miles 13:31.

Eight Mile "Long Run"

Because of the injury to my left little toe, I missed the opportunity to do a longer run last weekend.  Since last Monday, though, I have done shorter runs on five of the six days, including two four-mile runs on Thursday and finally eight miles today, for a total of 27 miles.  That total may not make up for a long run, but it will have to do.  No run tomorrow - run again Monday.

The best news is that I feel great, no whining at all, and the toe hardly bothers any more.  I am as ready as I can get and I will taper from here until the marathon.

Today I again fast-walked 12 laps of each 13-lap mile, running the last lap, except that I ran three laps in the eighth mile.  It went very well, and I had energy left at the end, though I doubt I could have kept up the resulting 12-minute pace for 26 miles.  That's OK - every marathon that we are looking at this year can be finished with a pace of 15 minutes per mile, and most allow 16.

Mile splits: 12:01, 11:56, 11:55, 11:57, 11:53, 12:06, 12:07, 11:13, total 1:35:08, average pace 11:54

Unintended Run

Actually a walk.   I had thought I would take today off, just a little rest to avoid any injuries.  But then I decided to do an easy walk instead, to keep the muscles working, in preparation for tomorrow's longer, faster walk/run.

No running today, except for a few little jogs to get ahead of traffic on the YMCA track.  The walking was slower, too, about 64 seconds per lap compared with yesterday's 56 seconds.  As a result I didn't breathe hard, and didn't even sweat much.  Just a nice, quick walk, a little faster than 4 MPH, a pace I could probably maintain for 22 more miles.

No whining.  Hopefully a longer run tomorrow, we'll see.

Splits: 13:58, 13:49, 13:52, 13:53, total 55:32, average pace 13:53

Eight Miles in Two Runs

We went to the YMCA twice today, and I did a four mile walk/run each time.  We have been reading that two runs in one day provide more training benefit than the same runs on successive days, so we tried it.

First: NO WHINING!  No problems with anything, not even the sore left little toe.

Second: The walk/runs were almost identical, only 19 seconds difference in their total times, and the times would have been even closer if I hadn't run (instead of walking) one more lap in the second run.

Third:  I walked 12 laps of each 13-lap mile, and ran the 13th, except in the last mile I ran two of the laps in the first run and three of the laps in the second.

Fourth: I ran 3 miles on Monday, 4 miles yesterday, 8 miles today, for 15 so far this week.  I plan to run 8 more on Saturday, for 23 for the week, and I guess that's my "long run" leading up to the upcoming marathon.

Splits run # 1:  12:06, 11:48, 11:48, 11:13, total 46:54, average pace 11:44
Splits run # 2:  12:00, 11:55, 11:46, 10:53, total 46:35, average pace 11:39

Much Better 4-Mile Run

The left little toe complained only a little today, mostly in the first mile, so I ignored it and did my usual walk/run, walking 12 laps of each mile and running the last lap.  In the fourth mile I still felt great and ran two of the laps.

This was a very good walk/run, I felt great throughout, and now I'm ready for a longer one on Friday or on the weekend.  Concern over the left little toe is gone - it looks fine after the run.  I did wear a wool sock on that foot to keep it warmer in bed the last two nights.  That might have helped it heal.

No whining!

Splits:  12:29, 12:14, 12:11, 11:53, total 48:47, average pace 12:12 minutes/mile.

Back On

This morning the swelling in my left foot was almost gone, as was the black-and-blue, so I went to the YMCA for a three-mile walk.

The little toe hurt at first, once in a while, when I didn't step exactly right.  However, that mostly went away as I walked 12 laps of each mile and ran the last one, kind of flat-footed.

I walked more slowly than usual, and ran quite slowly.  Afterward the foot showed no increased swelling or increased evidence of bruising.  Apparently the toe is recovering, but slowly.  I'm thinking that I should wear a warm sock on it in bed, to promote healing by keeping it extra warm.

A longer run is coming up Wednesday.

Mile splits: 15:03, 13:33, 13:33, total 42:08, average pace 14:03.  That will do for now.

Stuff Happens

Wednesday night (Thursday morning) I got up in the night and accidentally stubbed my left little toe in the dark.  You know how that goes - you sense that you stubbed it, but for a second or two the pain hasn't hit your brain yet.  So you cringe, and then ouch!

It turned out to be bad enough to question whether the toe was broken.  I don't think it is, but the toe has turned black and blue, and the rest of the foot is somewhat swollen.  I had intended to do a 16-mile run Thursday or Friday, but of course I didn't, and I don't think I should run long until the swelling is gone and I have done a shorter run.

Maybe I can run tomorrow, maybe not, one day at a time.  Marathon coming in about three weeks regardless.

One More 4-Mile Run

In the YMCA again.  Somehow I was able to walk just a little faster today than I could Monday, finishing the four miles in 50:20, for an average pace of 12:35.

No pains, no whining whatsoever.

First Two Runs of 2016

Monday, January 4, 2016:

On the YMCA track.  I took it a little slower today, because my left foot was hurting a little and my back was too.  Must have slept wrong last night.

Again I walked 12 laps and ran one in each 13-lap mile.  Most of the walking laps were 61 or even 62 seconds, whereas they run slightly under 60 seconds when I'm doing well.  In the end, I needed about 15 seconds more to complete each mile compared with Saturday.  Oh well.

Splits:  13:02, 12:50, 13:00, 12:48, total 51:41, pace 12:55

Saturday, January 2:

Again on the YMCA track.  Just four miles, walk 12 laps and run one for each mile.  No problems.

Splits:  12:45, 12:36, 12:39, 12:39, total 50:39, pace 12:40.

Last Run of 2015

Thursday, December 31, 2015:

Twelve miles, the longest run since the Seattle marathon, and it was a complete success.  That's 156 laps on a track that goes around a basketball court and a little gym.  It's boring as can be, except better than a treadmill.  I ran just one lap of each of the 13-lap miles, walking the rest as fast as I could, except in the last two miles I ran two of the laps.

No problems, no whining.  I took water at Mile 4 and again at Mile 9 or so, and stopped in Mile 5 for a nature break, but otherwise just kept going.  Could I have kept going for the full 26 miles?  Of course, but probably not at this pace.  That's OK.

Last Tuesday I got some modestly good news about the current myeloma regimen, blogged here.

Splits:  12:41, 12:46, 12:37, 12:50, 13:05, 12:58, 12:58, 13:00, 12:53, 12:57, 12:41, 12:42, total 2:34:07, overall pace 12:51.