Training Log - Day 69

Ran out 24 minutes and when I turned into the wind to come back...I stopped. I didn't stop because of the wind (which was howling again) but because my right calf was feeling very strained. After yesterday's run, I put my Mizunos back on to see if that would help the calf strain. My left calf was fine but outer right calf was uncomfortable the whole way. I just don't want to put myself off the road again because I pushed too hard. I will wear compression sleeve for recovery and see how it feels tomorrow.

Time of Day - 5:15PM
Weather - partly cloudy, low 60's, wind very strong out of west
Route - St Vrain Greenway
Distance - no idea
Pce - slow
Duration - 24 minutes
Average HR - 148
Cross training - none
iPod - 105.1
Comments - not sure why my calf is so sore. Legs felt great after both long runs this weekend> Maybe it is getting used to new shoes...don't know?

Run, Willie, Run!

Training Log - Day 68

Calves were extremely tight today. The outside of both calves were tight throughout. Had to stop to stretch midway through, as well as, slow my pace.

Time of Day - 5:30PM
Weather - cloudy, low 50's, wind out of west
Route - St Vrain Greenway to Quicksilver Road
Distance - no idea
Pace - slow
Duration - 1 hour
Average HR - 145
Cross training - none
iPod - 105.1
Comments - My calves have not felt this tight in well over a month. It was strange that both calves were tight in exact same location. Hated today's run.

Run, Willie, Run!

Training Log - Day 67

Brian, good job sitting this one out...it will pay off!

Time of Day - 2:30PM
Weather - partly cloudy, upper 50's, windy (again)
Route - Tiller Farm Trailhead N to the S and back
Distance - no idea
Pace - slow
Duration - 1hr 45
Average HR - 149
Cross training - none
iPod - 105.1 (80's claasics)
Comment - Running S was easier as fewer hills. Legs felt good. Right knee still a little sore.

Run, Willie, Run!

T Minus 146 Days

Today the Rock 'n' Roll 1/2 Marathon took place in Dallas. The weather was really nice for running (upper 40's to low 50's, light misty sprinkling rain) but not so much for spectating. Unfortunately I had to do the later as I was unable to participate. My hip flexor is still a problem and rather than push it too much too soon, I've got to be patient and rest it more. It's discouraging but I've got August in mind.

Training Log - Day 66

Long run day where I tried out my new Asics. Comfort and cushioning are great. Yet, after 1hr 45minutes my feet still hurt...what can I expect :) The hair and goatee are a growin!

Time of Day - 2:30PM

Weather - partly cloudy, low 50's, 10 mph wind out of NE

Route - Tiller Farms Trailhead N past tower hill to Lookout Road

Distance - no idea

Pace - slow

Duration - 1hr 45

Average HR - 152

Cross training - none

iPod - 105.1

Comments - new Asics were comfortable. Legs felt pretty good but stiff towards the end of run. Right knee continues to have soreness but is bearable.

Run, Willie, Run!

Training Log - Day 65

Ordered my Asics Gel Nimbus 12's (in Charcoal/Lightning Orange) this week. Marketed as neutral shoe with great cushioning and good for underpronators. Biomechanically this fits me so I am expecting an improved ride!

Time of Day - 5:30PM
Weather - cloudy and cool; mid 40's
Route - St Vrain Greenway
Distance - no idea
Pace - slow
Duration 47:23
Average HR -148
Cross training - Core 10 minutes
iPod - none
Comments - Mentally not in the zone. I had to will myself to get on the road and once I did I was ready to finish. Just one of those days...overall crappy run. Oh yea, I'm also sick of the %$!!# wind in Colorado!

Run, Willie, Run!

T Minus 150 Days

Time to give the hip a try. All feels well getting up and around today, so I'm hoping for success. I plan on not pushing it, but easing back. If all goes well, I should be ready for the 1/2 marathon this weekend.

Time of Day - 11:45 AM
Weather - Warm, upper 70's
Route - Bogata loop
Distance - Not sure
Pace - Slow
Duration - About 20 minutes
Cross training - 5 minutes
iPod - Steely Dan, "Aja"; still one of the best
Comments - Extremely disappointing run. My hip flexor was really tight even though I've been doing extra stretching and have had to endure an extended rest period. My intent was to take it somewhat easy and I had no choice but to do so. I'm going to see how it feels tomorrow and try to run a bit more, but if the situation hasn't improved, I'm thinking it might be foolish to force the 1/2 this weekend. I've got to think of the end game which is the TRR. I just better get healed so I can train or its going to be really bad.

Training Log - Day 64

I took yesterday as my rest day due to the brutal winds...no way was I going to try and run in those winds.

Time of Day - 5:30PM
Weather - low 6o's, cool breeze out of east
Route - Tiller Farm Trailhead N to tower
Distance - no idea
Pace - slow
Duration - 60:20
Average HR - 155
Cross training - none
iPod - Kool 105.1
Comments - struggled with breathing today (very winded). Right knee a little uncomfortable on downhills.

Run, Willie, Run!

Training Log - Day 63

I definitely feel the soreness from the two long runs this weekend. Tough to get out today because of that but actually feel better afterwards.

Time of Day - 5:30PM
Weather - Partly cloudy; low 70's, very windy
Route - St Vrain Greenway
Distance - not sure
Pace - slow
Duration - 30:23
Average HR - monitor was 157 but didn't feel like I was running at that pace (?)
Cross training - Core 10 minutes
iPod - 105.1 Classic Hits
Comments - Hoping that Brain's hip is soon on the mend and, if not, he remains patient.

Run, Willie, Run!

T Minus 153 Days

It's Sunday and I'm still hurting in my left hip flexor. I'm disturbed by this but I'm going to try to run on it tomorrow. I've taken so much time off already I'd rather not have to take any more.

Regardless of my success tomorrow, I'm running in the Dallas Rock 'n' Roll 1/2 Marathon next Sunday. I've got to give it a shot at least. I not worried about the distance as I've run over 13 miles in training, I'm just concerned about the hip. The course is flat and fast, and there are bands at every mile marker. The main show at the finish is Bret Michaels of Poison. Oh boy.

http://dallas.competitor.com/

Training Log - Day 62

Brian, I tried on a pair of Asics Gel Nimbus 12 yesterday. Very, very comfortable! It is time for me to get out of my Mizuno Wave Alchemy's which are designed for overpronators of which I am not. I'm need a neutral shoe with good cushioning...stability not a concern. I do like the Nimbus 12...looking for them in charcoal!

Time of Day - 12:30PM
Weather - mid 60's, partly cloudy, steady wind out of NE (I'm beginning to think the wind never stops blowing in CO)
Route - Tiller Farms Trailhead N past tower hill to Lookout Road
Distance - not sure
Pace - slow
Duration - 1hr 30min
Average HR - 151
Cross training - none
iPod - mix of Christian artists
Comments - right knee is tender; not feeling strong with knee on downhills. Will continue to stretch and ice. Legs a little tighter towards the end of run today. Hydration good.

Run, Willie, Run!

Gear

As previously posted, it's about time to buy a new pair of running shoes. They last between 250 and 500 miles typically, but it can vary wildly, depending on running style, surface, weight, etc. If you can fairly easily fold (bend) your shoe sideways (not folding toe to heel, but more like a hot dog bun), you need a new shoe. It's important to judge this by comparison to a new shoe, but you'll know.

Also, it's not all about the tread wear either. The cushioning provided by the insole and gel compress over time as well. This can happen before the tread is at a replaceable level and accounts for the ease of "folding" your shoe.

So, I love my Asics GEL-Nimbus 12's and I'm sure to get another pair of those. I also want these bad boys. Also by Asics, they are a neutral shoe designed for triathlons and the Australian market only. They are now available in America. Provided they work for my feet, I can't see not having a pair.  I saw them at the Dash Down Greenville and they were the coolest looking running shoes I've ever seen! Behold the Asics GEL Noosa Tri-6:

 

Dash Down Greenville and Catching Up

I've not posted for several days so now is the time to catch up. It's been a bit discouraging with my continued hip problem as going backwards in fitness is not something I can afford. Taking additional time off in an attempt to heal a potentially chronic issue is not something I want to do, but I feel compelled to do it anyway. As Willie and I both know, patience is not my strong suit.

T Minus 161 Days

A beautiful Saturday! Although I hadn't trained in about a week, I'd made plans to run with the family in the Dash Down Greenville 5K, so I had to give it a try. There we 7 thousand participants and many wore St. Patrick's Day themed costume. My initial steps were sore and choppy as the hip was not cooperating. After a bit it loosened some and I completed a rather leisurely 5K in about 25 minutes, about an 8 minute mile pace in the crowd. It was slow going but we all had fun. Everyone finished well, I ran into my nephew, Matthew, and saw a few friends along the way.

My main concern was not injuring myself further. All seemed fine until Sunday, when my hip was more sore and stiff and I was somewhat gimpy. This is definitely an event that I want to do again when I'm at full health.

A parade down Greenville Avenue followed the run, complete with bands, floats and food.  It was a great time.

Training Log - Day 61

Today was my first run with the Nathan Waist Pack Bottle Carrier. It has 3 small pouches and carries two 22oz bottles. It took a little adjusting to but overall not too bad as it rode well on my hips. It doesn't weigh much but still makes me feel like a pack mule. Several things I learned: (1) must cinch it as tight as possible (2) wear it as low on the hips as possible (3) ensure your shirt is between the pack and your body and, most importantly (4) hydrate when walking. No problems drinking the 22 plus oz over my 90 minute run.





Time of Day - 12:30PM
Weather - beautiful; upper 60's and sunny with a slight breeze out of the east
Route - Tiller Farms Trailhead N past tower hill to Lookout Road (by church) and back
Distance - no idea
Pace - slow
Duration - 1hr 30min.
Average HR - 151
Cross training - none
iPod - 99.5 some great 80's tunes - Til Tuesday, Billy Idol, Stray Cats, Styx, Pink Floyd, etc.
Comments - legs felt good but right knee sore (will ice tonight). Strong run mentally. No problems traveling the distance over the rolling terrain. I am definitely going to look for my second pair of shoes this week. I will be looking for a neutral shoe with more cushioning.

Run, Willie, Run!

Training Log - Day 60

Fortunate to see two GREAT tournament games at Pepsi Center. #13 Moorehead State upset #4 Louisville and #12 Richmond beat #5 Vanderbilt. Both games down to the last possession. I love March Madness!


Time of Day - 6PM
Weather - overcast and cool; low 50's
Route - St Vrain Greenway
Distance - not sure
Pace - slow
Duration - 29:19
Average HR - 152
Cross training - Core 10 minutes
iPod - Sugarland
Comments - ready for a rest day!

Run, Willie, Run!

Training Log - Day 59

Tomorrow will attend the first two games of the Southwest NCAA regional at the Pepsi Center. Hope to get my 30 minute run in the morning leaving me two full days of rest before long weekend runs.

Time of Day - 5:30PM
Weather - low 70's, sunny, steady wind out of SW
Route - St Vrain Greenway a little past 2nd bench
Distance - not sure
Pace - moderate
Duration - 46:05
Average HR - 156
Cross training - core 10 minutes
iPod - 92.5 (country)
Comments - feet more sore than usual

Run, Willie, Run!

Training Log - Day 58

Time of Day - 5:30PM
Weather - sunny; mid 50's
Route - St Vrain Greenway past Quicksilver Road
Distance - not sure
Pace - slow
Duration - 1hour
Average HR - 152
Cross training - core 10 minutes
iPod - 105.5 (some good 80's)
Comments - feet hurting a little...maybe time for new shoes?

Run, Willie, Run!

Training Log - Day 57

Still dragging a little bit since the Boston trip and daylight savings.

Time of Day - 5:30PM
Weather - cloudy, mid 50's, breeze out of N
Route - St Vrain Greenway past big tree between benches
Distance - not sure
Pace - slow
Duration - 45:41
Average HR - 151
Cross training - core 10 minutes
iPod - 103.5 Classic Rock
Comments - Feeling a little tired which affects me mentally. Okay run...right calf a little tight.

Run, Willie, Run!

Training Log - Day 56

Going to Boulder Running Company this afternoon to pick up bottle carrier. I will need for next weekend runs which will be 1hr 30min. each.

Time of Day - 3PM
Weather - partly cloudy, mid 50's; steady breeze out on NE
Route - Tiller Farms Trailhead N to E Boulder Trail
Distance - not sure
Pace - slow
Duration - 44:55
Average HR - 155
Cross training - none
iPod - 103.5 Classic Rock
Comments - new part of trail (N end of E Boulder Trail). Trail is rolling with a few good hills along the way. Legs and wind comfortable.

Run, Willie, Run!

Training Log - Day 55

I didn't feel much like running today but got out anyway. I'm glad I did as it is the first time I have noticed I am running further over the same time duration and average HR.

Our basketball team won again this afternoon 26 -16. The boys are 4-2 as they, unfortunately, lost by 3 in a close one "down to the wire" last week. Two more games to go!

Brian, check out the new picture...I'm working on the goatee! Lot's of grey in that thing!

Time of Day - 5PM

Weather - cloudy and cool, low 50's; steady wind out of east

Route - St Vrain Greenway to 2nd bench past big tree

Distance - not sure

Pace - slow

Duration - 46:48

Average HR - 153

Cross training - none

iPod - Chris Tomlin

Comments - Tired. Struggled to get on the road but glad I did. Actually felt good during the run; nice rhythm. Noticed that I went well past the big tree which is typically my turn around point on this run. Progress.

Run, Willie, Run!

Runner on McDonald's-only diet

I saw this article and found it hard to believe. McDonald's "food", particularly the limited intake the articles subject eats, doesn't seem sufficient to provide reasonable nutrition to anyone, much less fuel a marathoner. But that's just my opinion. If he hits his target marathon time of 2:36, I'll be really impressed.  Just the same, this won't become my training diet anytime soon. Still, it was an interesting piece.

Updated Mar 10, 2011 9:52 PM ET

A long-distance runner from suburban Chicago is training for an upcoming marathon by feasting on a diet consisting solely of McDonald's, the Chicago Sun-Times reported Thursday.

 

Joe D'Amico, 36, decided to combine his two favorite things – running and McDonalds – in the 30 days leading up to the Los Angeles marathon by only eating meals from the fast-food chain while he trains.

The daily menu for the lean D'Amico consists of a serving of hotcakes and an Egg McMuffin for breakfast, a grilled chicken sandwich and a large Coke for lunch, and a hamburger and fries for dinner, according to the report.

D'Amico told the paper that unlike filmmaker Morgan Spurlock, who packed on more than 20 pounds when he documented his daily McDonald's meals in the 2004 film "Super Size Me," he is not gaining weight because he is running 100 miles every week.

Although his doctor said his regimen is not ideal for long-distance running training, D'Amico insists he has been "feeling really good."

So good, in fact, that he is aiming to beat his personal best marathon time of two hours and 36 minutes when he runs the race March 20.

http://msn.foxsports.com/other/story/Illinois-marathon-runner-only-eats-McDonalds-as-he-trains-for-his-next-race-031011

Training Log - Day 54

Beautiful day! One of those days where I was reminded why I'm doing this. I felt super strong and was excited about running in such awesome weather. I started with intent of slow pace but changed to a tempo run.

Time of Day - 6pm
Weather - low 60's, clear, wind out of west
Route - St Vrain Greenway to big tree
Distance - not sure
Pace - tempo
Duration - 37:27
Average HR - 166
Cross training - now that I'm home for awhile I plan to get back on track with core workout
iPod - Sugarland
Comments - the strongest my legs have felt during this entire training. Had spring to my step and it felt good to push. Will rest tomorrow and get back at it on Saturday.

Run, Willie, Run!

Training Log - Day 53

Got in around noon to a house that had a flooded basement due to backup of main drain at street. Bronwen had to deal with this while I was away and has taken care of everything. Water cleaned up, blowers in place, carpet removed, and drain cleared.

Brian, I understand the frustration of nagging injuries and hope your hip flexor recovery is not too long.

Time of Day - 2:30pm
Weather - sunny, upper 50's, very windy
Route - E Boulder Trail
Distance - not sure
Pace - slow
Duration - 40:43
Average HR - 151
iPod - mix
Comment - wind was brutal and I was feeling tired. I was sucking wind as I ran up tower hill into the wind. Legs weary.

Run, Willie, Run!

Training Log - Day 50, 51, & 52

In Boston for our NFL Summit required treadmill work at 5am each morning. Boston is a wonderful city where I would love to take my family. So much history and the food is outstanding. Eating Italian at the North End is a must! We ate at Briccos which has the best italian food I have ever eaten. Be sure to skip dessert at whatever restaurant and check-out Mike's Pastry...much more reasonable and delicious. I also have to recommend Legal Seafood where the clam chowder is fantastic.

Sunday - Day 50
1 hour 13 minutes at slow pace; average HR of 148.

Monday - Day 51
45 minutes at slow pace

Tuesday - Day 52
40 minutes at slow pace

Felt pretty good each day except the time change was catching up with me by Tuesday.

Run, Willie, Run!

2011 Dash Down Greenville

This Saturday, March 12, my family and I are participating in the St. Paddy's Day Dash Down Greenville 5K Run and Fun Walk. We'll be doing the run, but I don't expect to dress like a leprechaun. Provided my hip flexor is cooperating after several days of rest, I will be ready to go. The race features crazy costumes, prize money, bands and a parade. It should be a great time.

Per the website, the skinny on this event is:

Whether you want to run or just have fun the annual Dash Down Greenville Avenue is the 5K that has it all. The annual DDG is more than just another 5k run as it is the kick off of Dallas' St. Patrick's Day celebration. The day includes great live music, incredible food and beverages, a wild parade, the opportunity to contribute to a worthy cause (The North Texas Food Bank) and that all adds up to great times for you, your friends and family.

More information can be found here:
http://www.dashdowngreenville.com/home.htm

T-165 Days

Yesterdays hip flexor injury is no better today. After researching the issue a bit, the best response is to rest it. This is a problem that can become chronic if not allowed to fully heal. I'm bummed.

The hip flexors are a group of skeletal muscles that act to flex or bend the femur (thigh bone) onto the lumbo-pelvic complex, i.e., pull the knee upward. A strain is generally defined as damage to the hip flexor muscle due to over-stretching or tearing the muscle tissue. The symptoms may vary from mild to severe depending on the severity of the damage. The hip flexors looks like this:

To avoid this injury going forward, there are specific stretching techniques for this area. Below is an effective stretch which is commonly used for the muscles at the front of the hip including the flexors. The other Quadricep muscles (top of the thigh) can be included if you reach back and lift the foot off the floor.

Stretching Technique

• Kneel with one knee on the floor and the other foot in front with the knee bent
• Push your hips forwards and keep the back upright
• Hold for between 10 and 30 seconds

I'm hoping a little rest will get me through this quickly.

Information on this and many other sports injuries, including rehabilitation techniques, can be found here:
http://www.sportsinjuryclinic.net/

T-166 Days

Discouraging. That's the word for the day.

My left hip flexor is still tight and sore. It feels weak and makes it difficult to lift my knee very high, and therefore extend my stride. Coupled with a sore right knee, I feel like I'm falling apart. Yesterday I was feeling pretty good about the TransRockies Run, but today it was a struggle just to complete what turned into a slow run.

Time of Day - 12:01PM
Weather - 59°, winds gusting to 20 MPH
Route - Bogata out and back
Distance - About 5
Pace - Slow
Duration - 47 minutes
Average HR - Unknown
Cross training - Maybe
iPod - The Police, various from all CDs; still one of my favorites
Comments - My wind feels strong and hydration and fuel don't seem to be issues. I've just got to get beyond these nagging little pains. Here's hoping that the hip isn't an issue that stays with me.

T-167 Days

Friday was a scheduled rest day, but a busy Saturday turned it into one as well. Life gets in the way.

I was tight as I went out today in my hip flexors, particularly the left side. Calves and knee felt generally OK, although I knew they were there. I prefer to feel like a smooth machine. Not so much today.

Time of Day - 2:30 PM
Weather - Clear, 57°, light winds out of the north
Route - Stonebridge Fitness Trails, approximately 60/40 paved/trail
Distance - About 6.5 or 7
Pace - Semi-comfortable
Duration - 60 minutes
Average HR - Unknown
Cross training - Maybe
iPod - 70's mix: Frampton, Floyd, Zepplin, AC/DC, Stones
Comments - Not a bad run but not a great one either. Starting at a weird time I didn't have lunch so as not to run on a fully belly and I felt the lack of energy early on. A second wind presented itself again about 30 minutes in which is becoming a trend. Maybe I need a longer warm up now that I'm older or it's the nutritional products coming into play. I really don't know, but I've got to keep the energy flowing consistently. My stretching is getting better so my flexibility is good. The knee is feeling a little sore still now that the run is over.

Training Log - Day 49

I got my run in this morning as I am headed to Boston this afternoon for NFL Hardlines Show. It will give me a chance to visit Gillette Stadium and downtown Boston. Home next Wednesday.

Time of Day - 9:30am
Weather - Low 40's, partly cloudy
Route - St Vrain Greenway to 2nd House
Distance - not sure
Pace - slow
Duration - 1hr 17min
Average HR - 150
Cross training - Core 10 minutes
iPod - Carrie Underwood; Sugarland
Comments - Right knee was stiff. Legs felt good until around the 1 hour mark when hamstrings started to tighten up a little. Good rhtyhm; overall good run.

Run, Willie, Run!

Training Log - Day 48

Hair status below. The locks are getting a little long for me...4-5 months from now will be very interesting!

Time of Day - 2:30 PM
Weather - cloudy, upper 40's; steady breeze out of east
Route - St Vrain Greenway to big tree
Distance - don't care
Pace - slow
Duration - 46:23
Average HR - 150
Cross training - none. Plan to get back on track tomorrow
iPod - Hillsong
Comments - Legs feeling strong. No tightness or ache in knee. Wind is good. Looking forward to my longer distance tomorrow. Hoping weather will be nice!


Run, Willie, Run!

Training Log - Day 45, 46, & 47

Just back from business trip to Houston. I was able to get workouts Mon - Wed on the treadmill at Lifetime Fitness. I had never been in one of their facilities - must say I was impressed. Today was my day off and back at it tomorrow.

Monday - Day 45
45 minutes at endurance pace. Average HR of 150. Left calf tightened up on me towards end of run.

Tuesday - Day 46
45 minutes at slow pace. Average HR of 143. Left calf was significantly tight and i did not want to push myself too much. Overall a good run.

Wednesday - Day 47
32 minutes at tempo. Average HR of 158. Good rhythm, legs felt strong, no tightness.

Brian, the hair is looking groovy man! I will try to post a pic on Saturday!

Run, Willie, Run!

Hair Challenge Update

The hair challenge is well underway as we agreed to let it grow in late January. By August, watch out! My latest "progress report", as of today, is below. This was after my 7 mile run, so it looks particularly attractive. I'm looking forward to seeing your do, Willie!

T-170 Days

Time was short today, but I made the most of it. In the immortal if not insane words of Charlie Sheen, "Winning!". My knee was sore and I felt it on every stride, but it's not bad enough to take any time off my training. I need the work.

Time of Day - 12:03 PM
Weather - Clear, 69°, gusty winds up to 25 MPH
Route - Bogata out and back
Distance - About 6.5 or 7
Pace - Comfortable
Duration - 64 minutes
Average HR - Unknown
Cross training - Later tonight, core work
iPod - Gregg Allman, "Low Country Blues". Again.
Comments - The weather was great, excepting the winds. I extended my route to about the distance I was doing during the weeks before my knee soreness. It's just a pain I'll have to endure for a while. I popped several Motrin prior to the run and I'm sure that helped. I need more as I type this. 

T-171 Days

After some travel and a gimpy right knee, I was able to get back to training today. The upper portion of my right knee was very sore following my last long run. I was excited to run again, hoping that I'd no longer be sore or injure myself further.

It was a struggle. My upper body was tight and my calves were heavy. Initially my knee felt fine, but after several miles my knee started to feel sore again. To counter that, I cut my route down a little and didn't push it.

Time of Day - 12:15 PM
Weather - Clear, 63°, breezy
Route - Bogata out and back
Distance - About 5.5
Pace - Slow/Medium
Duration - 47 minutes
Average HR - Unknown
Cross training - Later tonight, core work
iPod - Gregg Allman, "Low Country Blues"
Comments - Tough run but I made it through. It actually felt pretty good once completed. Tomorrow hopefully my knee won't make me pay.