For Whom the Dogs Bark

68F, 95%, SSE 4 mph.  2.83 miles in 24:54, 8:48/mile, max HR 159.  Foot feels kind of OK, but lots of groin pain from all the cross-training, not used to all the new moves.

58F, 95%, NNE 10 mph.  5.43 miles in 50:31, 9:17/mile.

So this week I have been doing about 2 hours a day of other stuff, pool running, spin class, weights and just sitting on a recumbent bike.  I think the pool running work,s but it also works my groin pretty hard, because of the upstroke.  I can bike as much as I want, which isn't much.

This morning the plan was to do a 5-mile run, then spin class, then stretching, then pool running.  Kind of like a long run without the running.  I took the run very easy, only speeding up as my groin felt up to it.  At about mile 4 there was a twinge in my right heel, but it never amounted to much and I finished the run in the 8:45 range.  Then went to a spin class.  This morning's flavor was Maria, whose sadistic streak rivals Rosie's; plus her Spanish accent was very thick so I wasn't always sure whether she was yelling at me or somebody else, most likely me.  These bikers are all pudgy, then they saddle up and they are gone, figuratively speaking.  I am keeping up better, though.

Then stretched in the weight room and was headed to the pool but decided to check it out before getting dressed.  It was chock full of people, have never seen it like that.  There was no room for a pool runner.  So I called it a day.  Felt pretty wasted by the end of the day but am fine this morning.  I am thinking of going to 5 miles a day this week.  I still have a 25K in Grand Rapids scheduled for May 10.  If I can get back into it this week I can probably make the start line, though I don't expect to be at full strength.

55F, 93%, NNW 10 mph.  Good running weather this week, hope I can take advantage.  Ran 5.41 miles in 48:11, 8:54/mile.  150 bpm, 162 max.  Groin sore at start but it went away, then came back after I quit.  Heel OK but a little tender now.  I am really enjoying getting back out on the streets, have lost some conditioning but not a disaster so far.  I'll probably try to get in some work at the gym later today.

54F, 93%, NNW 10 mph.  Can't run everyday right now.  Back out today after taking yesterday off, ran 5.41 miles in 48:11, 8:54/mile.  Average heart rate 150, 162 max.  Resting heart rate 51, lower than I would have thought.  After finishing I took the dog for a spin around the loop, 1 mile. She loves that, should do it more often.

65F, 93%, S 5 mph.  Gradually warming up.  Some cooler days coming but every cool cycle is warmer than the last one.  Missed most of the good running this winter -- again.  8.00 miles in 1:09:31, 8:41/mile, 157 bpm, 166 max, harder than it should have been.  Cooldown 1 with dog, then weights at the gym.  Had to stop early because I was starting to hurt, but not serious.

Didn't record the weather this morning, but upper 60s with a southwest wind about 10-12 mph.  Went out at 5:30 a.m. and ran 10.54 in 1:35:39, 9:04 per mile.  First mile 10:11, last one 8:23.  150 bpm average, 174 max, 54 RHR.  Was curious and slightly concerned about what would happen today, after running quite a bit yesterday.  So far in this recovery cycle I haven't been able to run 2 days in a row, and yesterday was already the furthest distance.  My legs were heavy, mostly from lifting weights I think, and that never really went away; every time I picked up the speed it was a significant effort, not only to speed up but to maintain it.

I slept with a boot on my right foot last night.  It kept my heel at 90 degrees all night long, keeping the tendon stretched out, and there was no pain when the feet hit the floor this morning.  So I started out the day unrested and uninjured, there are worse combinations.  I sped up very gradually and finished at a pretty brisk pace, for me at least.

Then I took the dog out for a 1-mile CD, saving the last mile for her.  She pulls hard the whole way.  A border collie, not too large, but boundless energy.  I am teaching her left and right, quick learner. (I would say "Gee" and "Haw", but I don't know which is which and  don't want her laughing at me.  For the next phase of my life I might do Iditarod instead of ultras.)

Then I drove to the Y for a spin class.  Got my heart rate all the way back up to 174, it started to feel like a 5K.  We were doing 8-minute hill climbs and they were tough, actually felt nauseous at times.  Finally I stretched extensively then went into the weightroom and did squats (3 x 10 at full weight), which I couldn't do yesterday because my body was objecting too much.  All in all, today was at least as hard as running 20, probably even 20 with a fast finish.

Bottom line, I am out of shape but not terribly out of shape, and it feels like I will get it back pretty soon, so life is good.  Plus we get 2 more days of cold weather early next week, middle of April no less.

74F, 87%, S 9 mph.  Ran 5.45 mile in 50:52, 9:19/mile.  147 average heart rate, 152 max.  Miles 4 and 5 were 9:18 (149) and 9:21 (150).  Then 0.55 CD then 1 mile with dog for a total of 7.  Was trying to go slow today to compensate for the hard day on Saturday.  Everything feels fine though.

44F, 78%, NNW 9 mph.  Ran 8.00 miles in 1:10:00, 8:45/mile.  149 average, 157 max.  Resting heart rate 52.  Miles 4 and 5 were 8:48 (149) and 8:31 (151).

32F, 43%, S 7 and clear.  Beautiful morning in Sandy, Utah.  I arrived late Tuesday night for a funeral on Wednesday, flight 5 hours late and didn't get to bed until 4:00 a.m., so didn't run yesterday.  But found the Jordan River Parkway this morning.  The computer said 38F for this zip code but there was frost on the grass down by the river, so that means 32F.  Ran up the trail from 100th South, hit the golf course and ran (trespassed) around it, got lost a couple of times, not sure where the trail goes from there.  Got back to my starting point and headed south, then back to the car, total of 8.37 miles in 1:13:34, 8:48/mile, 157 average heart rate, 163 max.  Ate breakfast and barely made my plan. I could get used to running in this but I know it isn't so pleasant in the winter.

61F, 83%, N 1 mph.  Back in Houston.  Ran 4.12 miles at LLHR, 12:00 per mile, 119 bpm, 125 max.  Took a drink and headed back out for more, 5.42 miles at 8:42 per mile, 151 bpm, 160 max.  Miles 4 and 5 were 8:25 (157) and 8:34 (158).  Then lifted weights at the gym.

54F, 98%, NE 1 mph.  I think today is the last sub-60 day until November, lucky to have made it this far.  Ran 8.01 miles in 1:06:42, 8:20/mile.  155 bpm average, 169 max.  Miles 4 and 5 were 8:10 (157) and 8:11 (158).  Got two sub-8 miles at the end.  Heel is feeling pretty good this week, not really a factor anymore so long as I honor the fact that it is still in recovery mode.  Went to the Y for a spin class and got trashed as usual, but I kept up fine.  I hit 174 heart rate a couple of times.  Started to wonder how long a particular sprint was going to last then realized I could hold it as long as the instructor, which was a good feeling.  I feel like I am improving pretty quickly right now, getting my fitness back.  Here is a table I made up of my speed and heart rate at miles 4 and 5 for the last 8 or 9 runs.  Earlier in the week and last week I was running those miles at a lower heart rate, so not a lot of conclusions, but the last 3 days are pretty instructive, starting with the Utah run:

*Jordan River Parkway, 100th S., Sandy, Utah

I did significantly better at sea level despite being 30 degrees warmer, then even better today when it was slightly cooler, despite lifting weights yesterday.  I am definitely a flatlander.

64F, 93%, SSW 4 mph.  1.05 wu with dog, then 6.00 at 9:00/mile, 146 bpm, 151 max4.12 miles at 12:00, LLHR (119 bpm, 125 max), then 5.42 miles at 8:42, (151 bpm, 160 max).  Mile 4:  8:25 (157); mile 5:  8:34 (158)

Still nursing my foot, acting up today even though I didn't run hard yesterday.  Did pool running for an hour then weights.

63F, 100%, calm and clear. 1.05 wu with dog, then 10.48 miles in 1:31:26, 8:43/mile.  152 bpm average, 161 max.  Mile 4:  8:13 (157); mile 5:  8:22 (157).

69F, 90%, S 9 mph.  5.05 miles in 45:24, 8:59/mile, 143 bpm average, 153 max.  Then 1.05 cd with dog, followed by stretching and weights.

76F, 88% (71 DP), SSW 8 mph.  Took the rest of last week off and my foot felt better this morning.  Ran 10.45 miles in 1:28:32, 8:28/mile, 164 bpm average, 184 max.  Active wu for 3 miles, then wanted 2 hard at 7:43, which is my goal pace for the upcoming race.  They came in faster than that:  7:27 (173) and 7:30 (180).  But I suffered somewhat in the heat; the rest of the week will be cooler.  Then finished out the run in the 8:40 range.  Goal is to go hard again on Wednesday and Saturday, at increasingly longer distances.

66F, 100%, S 5 mph.  6.17 miles in 1:13:59, 11:59/mile.  LLHR:  121 bpm average, 128 max.  Weights and stretching.

58F, 51%, NNW 5 mph.  10.07 miles in 1:22:07, 8:09/mile.  162 bpm average, 180 max.  Better results today.  Warmed up then 5 fast then 3 active cd.  Fast ones were 7:44 (163), 7:37 (170), 7:38 (173), 7:22 (176) and 7:28 (178), 7:34 average for the 5, slightly slower than Monday but 5 miles instead of 2 and 172 bpm instead of 177 -- mostly attributable to cooler weather I presume, but this is more like race conditions will be.