Week 12 - The Clock is Ticking

March 19-25

Total Mileage – 23 miles

Weight – 212.2

Not exactly the week that I was hoping for with my first race since November closing in.  While I set a new personal best for mileage it may come at a cost.  (I was not out pushing myself to see how far I could go, just following the training plan.)  The three treadmill runs were good, but yesterday’s long run took a lot out of me.  It totaled nine miles and I took a course that I hadn’t taken before (which I will likely not be taking again any time soon) and between the frequent stop lights, upward inclines and a sideways slope in the sidewalk, my legs took a beating.  We are battling rain here in Northern CA (we need it) and the rain kept me from going out Saturday.  It looked like there was a break on Sunday so Luke hopped in the jogging stroller and we were off.  

The run came to a grinding halt at about 2.5 miles in when I watched a kid go right over the top of his handlebars.  Thankfully he was wearing a helmet because his head and face broke his fall.  Concrete 1 – Bike Rider 0.  I ran over, cleaned him up with water and a towel I had in the stroller, and called his parents.  His parents asked if I could just carry his bike to the house.  After I told them that 1) he is likely going to need stitches and 2) I am pushing a stroller, that they agreed to come and get him.  The boy said he lived another intersection up, but it took his parents 20 minutes to get there.  Seriously…

Thankfully Luke was asleep the entire time and did not wake up until well after I had started running again.  At about mile 5 the dark clouds came rushing in and it looked like we would be racing the storm, but it held out long enough for us to get home.  Going from running to a 20 min stop to running really took its toll.  My legs are killing me today and I am not sure if I strained a muscle in my foot or just stepped on something out on the trail, but the bottom of my left foot is swollen.  I’ll give it a day or two and plan the training for this week accordingly.  At this point, I just need to make it through the 10 miles on Sunday. 

I started looking at half marathons and want to get one done before the SF Giants Half in September.  I found one in Vacaville in Mid May however it starts at 7:00 am, is a point to point, the only parking is at the finish line and you have to take a bus from the finish line to the starting line.  Oh, and the last bus leaves at 5:45 am.  Doing the math, I would have to leave Roseville at 4:00 am to be safe, which puts me up at 3:30 am on race day.  I’m pretty sure that is not conducive to having a good run. 

I decided to go with the Western Pacific Half in Fremont on the Quarry Lakes Recreation Area. It looks like the run will be part on pavement, part on fire trails.  Hopefully the fire trails are pretty well worn.  Good news is that my brother sent me a link last week from REI that had Vibram KSO Treksports at 70% off plus free shipping if you have it shipped to a store. (Thankfully I have a very understanding wife)

 The fact that they are last year’s model / color means nothing.  They’ll be in Friday, so I will have plenty of time to break them in and adjust to the KSO sole vs. the Bikila.  “The Countdown” has begun:  5 days until the 10 miler and 39 days until my first half.  The clock is ticking.

It appears that my increase in speed may not be a fluke.  All four runs this week were under 11 min.

Week 11 - Through the Wall

March 13 - 18

Total Mileage - 20.12
Weight - 215.8

Something odd happened this week.  I had run faster than I have since I started seriously training.  Yes, I'm 11 weeks in, and one would expect to be running faster, but not this much faster.  I picked up nearly a minute and a half on my pace from last week.  My long run for the week clocked in right at 10:00 min per and my two 5 mile runs clocked in at 9:53 min per.  Normally I am running at a 11:30 min per pace.  I have no idea what caused this to happen.  For all I know it may be a fluke.  However the pace was consistent whether I was on the treadmill or out on the street.   I'm not going to question it, and just hope that this trend continues.  Not that I think that I have all that much faster to go, but it is really nice to feel like you can breathe when you finish.

My knee held up until my Friday run.  It felt good while I was running, but started to tighten up in the locker room, and was really hurting by mid morning.  I iced it all night Friday and was good to go today.  I tried running in the new knee brace, but couldn't do it.  Way to much restriction of movement.  I'm using it after runs, mainly for the compression, to help with healing.  It feels good right now, and there is no swelling to speak of.  Just have to make it two more weeks to get through the 10 mile run. 

Looking back over the last 11 weeks, I can see the changes that running has had on me.  I don't know at what point you begin to call yourself a runner, but I think that I am there.  I remember when looking at a 4 mile run was daunting.  When I saw that my Wednesday run was only 4 miles I was disappointed.  I look forward to the long run for the week, I no longer dread it.  Not only that, I want to take the stroller just to see if I can keep my pace even when pushing an extra 30+ pounds. 

This is the first week that I topped 20 miles.  Crazy to think that I ran 20 miles in one week and the long term goal is to run that and more in one day...  Seriously... this is insane.

Week 10 - Derailed

March 5 - 12

Total Mileage - 8.0
Weight - 216.6

It had to happen eventually.  I was all prepped to add cross training to my Monday routine to get the lactic acid out of my legs. When I woke up I felt like I was hit by a ton of bricks.  Every joint hurt.  I thought that I'd get my gear on and feel better once I got to the gym.  I did not make it to the gym, I got the stomach flu instead.  I spent the better part of two days in bed.  I missed every run for the week except one (the long run).  It was the first time that I had missed a run since I started training (and not only did I miss one, I missed three).

On Friday we traveled down to the bay area (which led me right through Concord, home to a RoadRunner retail store).  Returning the shoes was no problem at all.  I was even lucky enough to get the same pair of black Bikilas (not easy to find), and was on my way in a matter of minutes.  The staff there is fantastic.  If you are in the area, drop in and become a member of their VIP program.  It costs a buck a year and gets you all sorts of discounts and a 90 day trial period on shoes.

Sunday was about getting out and giving the only run of the week a shot.  I was still down in the bay and thought that the Iron Horse Trail would give a nice flat surface to run on.  It was 42 degrees and drizzling when I started my run, and I was ill prepared for that weather.  By the two mile mark the sun was coming out and the temperature was perfect.  What I had forgotten about the trail was that there is a soft dirt path that runs right along side of it that has been ridden over by countless number of mountain bikes.  I chose to take the soft dirt path to give my knees a break, not realizing that it would tire me out mentally. 

Running "barefoot" means that you feel every rock, every pothole, every divot.  After the first jagged rock that I stepped on, I became painfully aware that I needed to pay close attention.  Keeping an eye on every step is enough to make you feel that you were taking a test that you had not studied for.  Mentally exhausting.  The trail took me through Central Park, and back through San Ramon Golf Course.  It's one of the nicer trails that I have run on, and beats running along the busy Roseville roadways.  It also holds a lot of interesting people.  At one point I was passed by a guy running full tilt in brand new running shoes, running shirt, running vest, arm sleeves, hat and Oakleys.  Did I mention the jeans.  Yep he was running in jeans.  It was almost like he went to the store the day before, decided that he was taking up running and cleared out the store (except the store did not have any shorts).  Seriously....jeans?  I caught him a short time after and he looked like he had run through a wall.  I remember being that guy (going out way to fast and paying the price) and I wish him all of the best.  He stopped me and asked me about my shoes, letting me know that he just bought a pair and was looking forward to running with them.  I told him to follow the directions (don't want to see him go out that fast and pull a calf like I did) and was on my way.  I finished the 8 miles at the same 11:27 pace that I finished my long run with last week.

I paid the price for it though.  My right knee is killing me today and I am starting to get concerned.  I think that I have ruled out ITBS (yes I am self diagnosing) but am concerned that it is a tendon or meniscus issue.  Time to break out a knee brace.  Seriously, between the braces for shin splints and the braces for Achilles tendinitis I am becoming more neoprene than man.  (We can rebuild him...but we don't want to spend all that much).  Three weeks to go.  Got to hang on until April 2.  Then I can take a week or two to rest and start prepping for the Giants half in Sept.  Sad, I'm already thinking about designing a shirt for the run.  Right now I am leaning toward having "David B. Flemming is my Homeboy" plastered across the back.  I am open to any suggestions.

Week 9 - Moleskin is now my best friend

Feb 26 - March 4

Total Mileage - 19.37
Total Weight - 217.6

Body Fat % - 22.5%

My dad gave me a new pair of Bikila's for my birthday and this was the first week that I gave them a through test.  They failed.  I should have trusted myself that they did not feel right.  Even though they are the exact same size as my first pair, the toes did not fit the way I was used to and they seemed tighter overall.  I told myself that they would loosen up.  I will not find out if they will or not.  They are going back to Roadrunner.  In my run on Tuesday, the left shoe gave me a seriously bad blister the side of a half dollar on the inside of my foot and a smaller one on the heel.  I did a quick hit on runners world and moleskine was recommended if I intended to keep running.  It is fantastic.  It flexes where it needs to and stays put to provide protection way better then just a band aid.  I was able to run the rest of the week with out making them any worse.

I had to move my long run to Sunday, which was great because the weather was absolutely perfect.  Mid 60's with a little humidity.  It made it really easy to breathe.  I ran at an even pace and was not exhausted at the end.  I pushed my son in the stroller for 7.25 miles (he slept from mile 1 on) and was shocked when I placed my pace and time from my seven mile run a month ago to this one.  I ran an extra quarter mile in roughly the same time (actually a little less).  Under a month to go until the SacTown 10.  I may not beat the 2 hours that I want to, but I think that I will be close if I can keep it up for a few more weeks.