Rule #1!

Coming into this year I had some goals for myself. Hit a certain mileage, do certain races, etc. But my #1 goal, which has become more of a rule, was to stay healthy. After ending last year not being able to run, I really wanted to make sure I kept myself healthy by not doing anything stupid. And you know me, doing something stupid is right up my alley.

This week started my first block of “marathon” training that I mentioned in my previous post. Monday I did 6 miles with some 800 repeats thrown in. Everything went fine. Actually felt pretty good. Tuesday called for 7 miles. Was running a little short on time so decided to just do 6 and call it good. This was an easy run, no pushing the pace. Just run a comfortable pace that feels good. Everything was going fine until I hit mile 4.5 when my right calf started cramping up. It got tighter and tighter as I ran the remaining 1.5 miles back to the house. By the time I got there I was limping pretty good and running really slow for me.

I was scheduled for another 6-7 miles on Wednesday but knew better than to run since my calf was still bothering me. I did some self treatment Tuesday night and Wednesday night using a softball to massage the area. Thursday morning I got up and the calf felt “ok”. Was a little tight but didn’t really hurt. Talked myself into going for a run, again an easy 6 miles. First half mile was kind of crappy as I felt stiff, but then things started loosening up and I actually felt pretty good. I had some concerns about climbing the 200′ hill that is in my normal route but since I felt good I went for it. Got to the top of the hill, went about another 100′ and BAM…calf cramped up. I tried to stretch it out but it didn’t help. The worst part…I was 2.2 miles from home. That was a long, slow jog back to the house. I could have walked it but it would have taken longer and not been any less painful.

So I’m going to take an extra few days off and keep doing the treatment. I also reached out to my trainer (who I’m actually no longer seeing as of last week) and will go see him on Monday if not dramatically better. The biggest downer is that I have the Harvest Hay Half Marathon this weekend. 99% sure I won’t be running it. Mrs Team Neon suggested we walk the course instead. After thinking about it, probably best to take the weekend off. I don’t have any races the next two weekends either so this is as good a time as any to miss something. Plus my race schedule gets kind of crazy next month so a good excuse to take care of some things in the non running parts of my life.

Here’s to staying true to rule #1!

Happy Running
Lonnie

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I hate running!

OK, nice little headline grabber to get your attention. Although, I am working on a post on that very subject. Yes, I do in fact hate running.

Seems like it has been forever since I’ve posted. This is just short update to give you a glimpse of the last few weeks and some things I’m working on. Think of this as my headline ticker of things to come.

Why am I on stage with Bart Yasso???

Medal with Bart

Recap of the Vancouver USA Half Marathon (and the Freedom 5K that I decided to do at the last minute the day before).

2014 Vancouver Half Marathon Finish

Why do I love Pro Compression even more????

Pro Compression Logo

Want some free goodies from Pro Compression? Stay tuned for that as well!!

And I need to update everyone on my training and mileage. Remember how I was struggling for so long to break 40 miles? Take out my cut back week and I’ve passed 40 miles for three straight weeks!

All that, and more, coming soon to the blog. With 15 events (so far) over 17 weeks, finding time to sit down and type is a challenge so bear with me.

Happy Running
Lonnie

Take that 40!

It required me to add a couple extra miles onto my long run Saturday (which I kind of wanted to do anyways) and to get out of bed and run again on Sunday (which I had NO desire to do) but I finally got over 40 miles for the week.

Some people will look at that and think “DAMN! Wish I could run that many miles in a week!” while others will look at that and go “Psh, please, that’s a taper week for me!”. But to me, it was kind of a big deal. Funny thing, as soon as I got done with my run on Sunday I thought to myself “Yay, you hit 40 miles. Yeah, so what are you going to do this week?!” Not much fanfare, even in my own head.

I’m scheduled for 45 miles this week. No excuse not to hit it. Just requires me to get off my ass. And since my trainer got married yesterday (YAY Charles and Karen!!) I won’t be meeting with him this week so two more nights I “could” be home “early” for additional rest. I was supposed to run today but body is feeling a little beat up. 53ish miles in the last 8 days. Included in that was Portland Rock n Roll Half Marathon, a hilly 9+ miles midweek and 16 miles just a mere 48 hours ago. So I’m fully justified not running today…doesn’t stop the negative self talk though. I’m home for the holiday today, with nothing planned, so if the weather holds who knows, maybe I will venture out.

The week leading up to Portland RnR was not a good training week as mileage goes. Trainer wanted me to get more rest as I was showing signs of losing my mind. So any extra miles I may have picked up for my RW Challenge were pretty much lost then. But losing 15 miles for a down week is better than losing 40 because I can’t run at all. I’ll just have to make them up later in the summer. This week I will pass the 400 mile point of the challenge. Some of that is bonus miles so haven’t quite run that far. Although I will pass 600 miles for this year by midweek. Goal was to hit 1500 this year, so feeling pretty good about that. Like last year, November and December will be the deciding factors. Luckily, I have a plan in place so those months will definitely NOT be idle this year.

Picture time!!

Lonnie's Mileage Challenge 5-25

Three weeks until my next race, Vancouver Half Marathon. ┬áHere’s to increasing mileage and staying healthy!

Happy Running
Lonnie

Are You Boring Enough?

We all have goals for our running. Whether it is getting a new time/distance PR, completing a race for the first time or simply just staying healthy; we are all chasing something that makes us get out and run. We hear it all the time…how bad do you want it? Truth be told, we all want it bad enough. We wake up each day wanting what ever it is just as bad as we did the day before. I don’t think that is the issue. The problem comes from us not being willing to do the little things each and every day that are a necessity for us to achieve our individual goal.

For the most part, runners have no issue dragging their butt out for their daily runs. We’re runners, running is what we do. Where we come up short is the other things we need to be doing every day to ensure we can drag our butts out there. Foam rolling, cold soaks, stretching, strength training…all of these are a just as vital to our training (if not more so) than the miles we log on our feet. But if you’re like me, you come up with a hundred different excuses to not do them each day. My biggest cop out lately is I’m tired. I am tired…extremely tired most days…but that isn’t a good enough excuse to not spend 30 minutes each day doing a few little things that will help me get out the door in the morning.

If you’re anything like me you also find these activities boring. I don’t mean boring, I mean B…O…R…I…N…G!!! I really do not look forward to doing any of my “homework” that I know I should be doing and that I know will help me feel better. Which begs the question, how bad do I really want it? You have to want it bad enough to do the boring, mundane things you hate doing but know you should.

2013-want-vs-will

Go be boring!

Happy Running
Lonnie

Speed Humps

You know those very short, little “hills” in the street intended to help control speed through neighborhoods? Normal people call those speed bumps. Not in my neck of the woods…

Speed Humps

Even after a decade I still laugh like a teenage boy.

We even run into them during our training. Hitting a minor one right now in mine. The last few weeks I’ve felt pretty good. My mileage has stayed up and even increased a bit. Still haven’t eclipsed that elusive 40 mile mark yet this year…I still think it’s mental. But I’m consistently around 35 miles per week. My body, for the most part, is holding up fine. Whenever a little niggle shows up I can usually relate it to how aggressive I’m NOT being with my recovery. Give it a little attention and everything is fine.

Last week, with the traveling to/from Philadelphia, my training got a little sidetracked. Was supposed to be six days running for 31 miles. Was a cut back week, but also an increase in the number of days I was running. Because of travel, I ended up doing 35 miles in 4 days. My last run, on Sunday, was even at a pretty good clip…20 seconds per mile faster, for 14 miles, than I normally run on that route.

Woke up Monday a little sore (expected) and dragging some serious ass (not necessarily expected).

dragonass

I took Monday off from training and got in some table work with my trainer. Tuesday I woke up and was still pretty tired. I got my scheduled run in, but it was slower and shorter than I had planned. My legs felt very heavy the whole run. This morning I woke up and felt like I needed a crane just to get out of bed. Run cancelled. Sleep engaged. Seriously considered staying home from work. Sunny and 90* today didn’t help with that decision.

Reached out to my trainer with how I was feeling. His first thought was that I was getting sick. Assured him that I feel “fine”…as I told him, as fine as I normally feel. You know runners, we always think we are getting sick during race week. He rattled off a few symptoms to see if I had them. I said, yeah, have had that for a few weeks. I proceeded to get a rather lengthy lecture at that point about not listening to my body (uh…duh…have we just met???). He always likes to use car anaolgies…basically said mechanically I’m “fine” but I’m low on gas, oil and transmission fluid. I have no clue what that means for me, but I do know that if you run your car long enough without those you will no longer have a car. I may or may not have experience with that in a car from when I was a teenager (right, dad!?).

Diagnosis…tired ass!

Prescription…sleep…a lot!

So going to back off this week. Want to get in a couple short(ish), easy runs the next few days to try and keep the legs fresh. Then I have the Portland Rock n’ Roll Half Marathon on Sunday. Next week I will just take what my body is able to give me. Have to keep the long term plan in mind.

Happy Running (or sleeping)

Lonnie

Runner’s World Mileage Challenge Update

It’s been a few weeks since I’ve updated everyone on my mileage challenge. For those that don’t remember, I put down a challenge to the Sub 30 running group I belong to on Facebook. For every mile they ran as a group over that weekend I would run at least that amount of miles between that weekend and the Runner’s World Festival. They stepped up in a big way and surpassed any amounts I thought they would. So much so, that the group felt a straight one to one mile was a bit too much. We agreed that any mileage that I run that has an entry fee associated with it would count double. So I’ve been plugging away each week. I’ve hit my scheduled miles each week and have even banked a few extra a few times. My body is holding up well, albeit a little tired. But the consistency has been good for me.

I’ve been trying to do a weekly update, but last week I was in Philadelphia for the Broad Street 10 Miler. I have lots of things to write about, with lots of pictures, so hoping to get a post out about the weekend experience in the next few days.

Here is the snapshot of my mileage challenge…

Lonnie's Mileage Challenge 5-11-14

I’m trying not to get hung up on the fact that my daily mileage to go number keeps increasing. I know my big mileage is still to come. We even have a mini six week challenge in the group. Many of the members are trying to get up to a sustained 25 miles per week. I wanted to support that so being the dumbass I am I volunteered to do double that. So, next week we start and I’m planning to run 50 miles. Tack on the Portland Rock n Roll and my mileage for next week for the overall challenge will be 63.1. Easy peasy!

OK, since Runner’s World said that sleep is the best recovery, I’m going to get my recovery on!

Happy Running
Lonnie

Breaking Barriers

It seems like it was only a few weeks ago that I was struggling to finish what felt like a grueling 10 mile run. It was my first double digit run of 2014. Considering I spent most of 2013 knowing that I could run 13-15 miles any given day without thinking twice about it, I had a little trouble adjusting to working so hard. Seems as though I had forgotten how hard I worked to get to that level. That run was almost 3 months ago.

Although I’m not in true half marathon race condition yet, it’s coming. I can feel it coming. Every week I can feel myself getting stronger. I’ve been able to recover quicker from tough runs. And this has led to me being able to log more miles each week. I’m still struggling with that 40 mile barrier. But this week, for the first time in a long time, I didn’t worry about it. I know I will get over that 40 mile in a week barrier. I just need to keep focusing on my training, stay healthy and the miles will increase. Although, I’m scheduled for 37 this week and with how I’ve felt lately, I’m sure I can squeeze out a few extra miles to get there.

With my 14 mile run yesterday, I passed the 100 mile mark for the month. That’s my third month in a row eclipsing 100 miles. I’m on pace for 160 this month. My previous high month was 155 in May, 2013. And the best thing is that I feel good. Sure, I’m pretty sore this morning after logging 14.3 miles at 8:39 pace, but I feel good. Nothing hurts that isn’t expected. After I finish watching the Boston Marathon this morning I’m going to get in a recovery run. Here is a nice pic of me before my run yesterday.

Lonnie 4-20-14

Due to a programming issue, found out that the spreadsheet I was using was not tracking my racing miles accurately. So, I didn’t provide an update last week. Issue has been fixed and we are back on track.

Lonnie's Mileage Challenge 4-20-14

I’m trying not to get hung up on how many miles I have to go. I know I will really start making up ground in June. Lots of races this summer and planning to up my mileage. The key now is to focus on my training that is right in front of me and stay healthy.

Well, since it is taking me so long to write this due to watching the race and chatting online with my running buddies, I’m going to wrap this up. Lot’s of emotion today watching these incredible runners. Here’s to hoping Shalane is able to hold on and lead the whole way. Would make an incredible story!

Happy Running
#BostonStrong
Lonnie