Saturday, December 26, 2009

Building Mileage for Black Warrior 50K

Started adding mileage for Black Warrior 50K

16 mile long run

Managed an 8:48 pace on the first 8 miles with Dave.

Here are the numbers. 29F degrees, 8:35, 8:32, 8:40,
2 miles =17:24, 9:04, 9:00, 9:07, 1:32, 8:15,
8:06, 8:07, 8:05, 8:08, 8:08, 8:05, 7:58, 2:16:51

Adjusted for 1:32 break 2:15:19 - 8:27 pace

I managed an 8:33 pace overall even counting a 1:32 minute break.

Running with Dave early helped me manage a real consistent pace and a strong finish.

Thursday, December 24, 2009

Black Warrior 50K or Bust

I had a lousy summer... heel pain, bad decision on some shoes, and overall loss of speed. Good shoes, good stretches, and speed work have put me back on track. The summer was not a complete washout. I achieved my goal of finishing my first triathlon. I made it, but it was not pretty. The summer and fall are behind me and I am ready to move ahead.

I turn 50 in February 2010 (50 is the new 30), so I have been wanting to do something that will test my stamina and fitness. I signed up for the Black Warrior 50K. I figure 50 years old and 50K have some symmetry. I have felt good this fall and I have been maintaining and adding to my base mileage. Train for this will help me stay motivated and even help me prepare for this spring's races.

So 50K or Bust.

Monday, October 12, 2009

Getting Back to Where I Was

The summer had been slow and painful. I have finally turned the corner on the heel pain.

I have also turned the corner on the slowness. I had altered my routine during the summer and left out my intervals. Several weeks ago I got back to my old interval routine and my speed and pace have been improving.

Learning what works and what does not is just part of running and I have learned my lesson.

Saturday, October 3, 2009

My Near Death Experience – Heart Attack

Last week I had a heart attack or an acute myocardial infarction… at least this is what my EKG reflected. I have an EKG every year because of my age and family history. So last week after getting my lab work done I walk half a block to the hospital for an X-ray and EKG. At this time I was feeling great, no pain, calm, and not stressed at all.

After waiting for around 30 minutes I got to take the EKG. Usually the tech will ask me questions about how much exercise I do. I do appear fit and when asked I will explain I am a runner. No such physical fitness chitchat this day.

After the test I was told to have a seat and wait. She was going to try to fax it to my doctor. The wait was around 10 minutes and I should have realized something was up.
She came back with a couple other techs and told me because of the EKG I could not leave until I saw a doctor. They had tried to reach my doctor, but could not reach him. They kept asking me how I felt and were concerned I might pass out. I assured them I felt great and had run over 5 miles earlier that morning. I know that people who train and exercise can have abnormal EKGs, but I did get a little anxious at this point.

I was eventually told that the EKG showed an acute MI and saw it printed on the readout. She said I would need to be admitted to the ER and see a doctor there. They did let me walk down to the ER. The tech walked me down and said I was very lucky that they had found this on the test and she would say a little prayer for me. She definitely bought into the technology. I do not blame her for proceeding as if I was having a heart attack.

The ER staff ask me if I was feeling OK and I said I was feeling pretty good until they told me I was having a heart attack. After another wait I was allowed to go back and have my vitals checked. They were happy to see my heart rate at 65 bpm. It had been 49 bpm during the test. The low heart rate had also concerned them.

After another EKG in the ER, I saw a doctor and he ask me about my exercise routine. I told him that I run, bike, or swim every day. He was pretty cool headed and said several things could cause my left ventricle to enlarge and one of them was extensive exercise. In the case of exercise the enlarge left ventricle was expected and a good thing.

He released me and after paying a co-pay I was allowed to leave. The admitting clerk told me she hoped I was feeling better as I left. I told her I felt great and walked back to my doctor’s office. I was able to talk to my doctor’ partner. He had been on the phone with the ER doctor and told me not to worry and it was what he called repolarization.
I ask him if I could continue my routine and he said yes.

The next day I rode the bike 18 miles, ran 12 miles the next, rode 23 miles the next and ran over 5 miles the next. I think the rumors of my near death experience were greatly exaggerated.

Sunday, September 27, 2009

This Has Been My Long Summer of Running Discontent

Since June I have been in a running funk. I did manage a sprint triathlon. The Plantar Fasciitis has slowed my running with pain. I also deviated from my tried and true routine and this cost me speed. I still have the pain, but I may have turned the corner on getting back to where I was. The mileage is there just not the speed. Getting back to the old routine is already helping.

Saturday, August 15, 2009

(T- Day) HiWaay Sprint Triathlon

I did it. It was not pretty, it was not fast, but I did it.
Prep for this race included 60 pool miles, 1500 bike miles, and 1100 run miles. Still not competitive, but there will be next year.

The run was fairly technical. Turned my ankle twice. Only turned it 3 times on the McKay Hollow Half Marathon.

Finished run 22:26 unofficial.

Biking went better 21:33 including transition I think. Very good course and traffic control.

Swim was survival mode 14:14, should have been around 9:30 and 10:30. Let me apologize now for anyone I got in the way of. I am not fast, but navigating the other bodies was tough. I had to stop a few times and after each length. The traffic really put me off my rhythm and pace.

Total race - Overall around 58 minutes unofficial.

My friend Dave “the torpedo” Truitt beat me by 6 min overall. I was a few seconds ahead after the run.
He gained on the transition, bike and swim.

I will be back working on distance for some ultras this winter/spring.

Tuesday, July 28, 2009

Heel Pain Better

The Plantar pain is still there it is more manageable. My speed is way off, but the mileage is back to around normal. Triathlon on the 14th of August. I will finish it, just not in a very good time I am afraid.

Stretch, stretch, stretch.

Thursday, July 2, 2009

Plantar Fasciitis... Ouch

My heel became really sore.
I had a manageable case of Plantar Fasciitis,
but it became very acute on June 16th.
I was limping for several days. Still sore.

I worked through a case of Plantar Fasciitis about
2 years ago with some good orthotics.
This time it seems much more acute.

Not running is a hard pill to endure, however
triathlon training has its benefits. I have been
concentrating on swimming and biking. Neither
seem to make the pain worse.

Everything happens for a reason and I have been
spending more time swimming which is my weakest area.

I did run a little this week, very little.
Hope to be back doing some substantial running by next week.
(Maybe 2 weeks to be realistic)