12 Miles and Possible Injury

When it rains it pours. And it was pouring today at times when I did my 12 miles. Took another couple of days off from the bug I had earlier in the week. The run went well until the last half of the 12th mile. It felt like a sharp cramp in the back of my right calf. It could be Achilles Tendonitis which I've had before or Soleus muscle pain. If it's a rupture of the plantaris muscle that will stop me for while and, of course, I won't be able to do the marathon. Will take a couple of days off and see if the pain goes away. The run was great up til that point and, thinking it was a bad cramp, I walked through it and ran the last quarter mile. I could feel it but the pain wasn't sharp. My time for 12 Miles was 1:59:20 at 9:57 per mile.

On the bright side, between the showers, there were plenty of Kildeers flying in the fields, and Yellow Jessamine was beginng to bloom on the roadsides.

toadshade

100 Miles - Back in the Groove!

I felt a lot better today after taking the medication. Seem to have a lot less phlegm and more energy. Did my Asbury 4 Mile easy run in 37:18 minutes at a 9:20 per mile pace. Made a 100 Miles for the month. Felt strong and comfortable and feel fine now. Most of the mucous seems to be gone but I'll still take the meds for a while. This has to be an easier week for me. My plans are 4-6 Thursday, 4-6 Friday, 8-10 Saturday - provided my cold continues to improve.

toadshade

The Doc's Findings

The NP stated there was nothing in my lungs yet and gave me some prescription antihistamines and decongestants like - Lodrane 24 D and Fluticasone Propiniate (nasal spray). Told me to get over the counter Mucinex DM. My main goal over the next 2 days is to propel as much phlegm and mucous out of my body as possible. I won't provide photos. I would welcome any feedback from any runners out there actually reading this that may have had this experience. I've been told that you can run as long as it stays above the neck but anything below will only worsen things.

Thanks - toadshade

Major Snag

I got sick. What I've been dreading all along. It started out as a head cold and has now done down to the throat. People can hear me breathing at work. My plan is to get to a doctor today or first thing tomorrow and, hopefully, get on antibiotics which should knock this out with no real harm to my training. Maybe the rest days will help. Better that it happened now instead of a week before the marathon like it did last time.

toadshade

16 Miles and Upset Stomach

I tried to hydrate early before the run and drank a ton of Poweraid, a glass of orange juice and took some Airborne to try to fight off this cold. It didn't sit well with my stomach so for the first 6 miles I had to make a lot of rest stops. I'm thankful that they're plenty of woods in my neighborhood. The run turned out well anyway at a time of 2:41:35 at 10:06 a mile. It was a beautiful day and there were plenty of flocking birds like Robins in the yards and the Cedar Waxwings were Pyracantha pulling today. Saw some Red-tailed Hawks in the fields and heard a Red-shouldered Hawk over Sunview Lake. Song and Savannah Sparrows were in the fields. Great day to be alive!

6 Miles and Blooming Magnolias

Japanese Magnolias that is! Another Spring sign of the longer days with more sunlight. Nature seems to know it before we do. The Cedar Waxwings were Sweetgum sitting instead of Hackberry hopping today. It's good to have these Winter and Spring birds around for a while. This was a brisk 6 mile training run around Sunview Lake in 57:03 at a 9:30 per mile pace. Being the third run in 3 days, my 58 year old body was showing signs of fatigue in the last 3 miles. Not too much of a drop in pace though. I took a bathroom break in a small grove of Loblolly Pines. A Brown-headed Nuthatch provided musical accompaniment.

As I type this there's a thunderstorm going on outside - in February!! Will be looking forward to the 2 day rest before my 16 on Saturday. Have 80 miles on the month so far. My goal is 100 miles and, at this rate, I'll get that and more.

toadshade

Easy Does It 4

My ego said 6 today but better judgement said 4. I had a 'euphoria hangover' from yesterday when I ran 'like the wind.' Well euphoric recall has gotten me into trouble before so I prevailed with the shorter 4 miles at 37:33 at 9:23 per mile - a decent short mileage training pace. I was tired and a little fatigued so it turned out to be the right decision. A beautiful Winter afternoon on my suburban run.

toadshade

8 Miles Into Spring

Spring has to be the theme for this run of the Ulmer 8 Mile Rolling Loop (sounds like a roller coaster). I was off work today and getting back into procrastination with thoughts like "well, maybe I'll just run 4 today and take it easy," or "I need a rest day so I'll just wait til tomorrow." Well, I played the "I'll quit tomorrow" game for too many years. That served as a reminder for me to stick to my plan for this week, which is: 8 miles Monday, 4-6 Tuesday, 4-6 Wednesday, rest Thursday and Friday, 16 Miles on Saturday.

The run was awesome as I was greeted by, as the poet says, "a host of golden Daffodils (pictured above)." The Japanese Magnolias were beginning to bloom along with the Red Maples while the Dandelions, Speedwells and Henbits were taking advantage of the warmer weather. The Cedar Waxwings were Hackberry hopping again on Burdell Drive and I saw a Yellow-rumped Warbler (Butterbutts as the local birders call them) flying from a culvert near the Speedwells. I couldn't help but get caught up with the general excitement of nature coming alive and posted another personal best for this training run at 1:15:16 at a 9:24pace per mile. These long runs really pay off. I also want to dedicate this run to Fred's new tree. Fred just put out a new River Birch to go along with the other one he has in his garden. River Birches just have lots of little branches that the birds , especially Goldfinches, love to sit on while they're waiting to get on my feeder. Thank you Fred for making the yard, the porch, and my life a lot greener!

toadshade

Thoughts, Birds, Friends and 12 Miles

I'd like to dedicate this post to James the Elder. While I was importing Robert Earl Keen CDs into iTunes this morning and sipping coffee, James was running the Myrtle Beach Marathon. Years ago, when I had virtually quit running marathons, James got into the marathon craze and was having so much fun with it that he got me back into it. Even though I don't have the same times I had back then, I think I treasure my 'older wiser' marathons even more. So, this ones for you James!

I had to revise the bird count part of my run today since it was raining at times. I didn't take my binoculars but did take my camera for a few shots of Sunview Lake with the Canada Geese cutting a beautiful wedge through the lake. Bird song was everywhere with the Titmice and Chickadees leading the way. Ring-billed Gulls were on the lake with Great Egrets and Great Blue Herons. In the fields there were plenty of Amercan Pipits and Eastern Meadowlarks. My time was good - 2:01:12 at 10:06 per mile. On the back end of the run I hit my stride at about 8 miles. I had a steady drip of sweat off of the brim of my cap that lets me know that I'm hydrating correctly and I coasted in at a sub 10 minute per mile pace. My weight dipped under 180 for the first in a long time. I'm right in the training groove!

toadshade

Asbury 4 Miler

This is my suburban neighborhood run that's a 4 mile out and back from my house. It was a fairly fast training run that I did in 35:30 minutes with an 8:53 pace. I took a picture of Asbury Methodist Church to the right which looked great against the clouds in the setting run. Flocks of Robins were in the yards catching the first wriggles of Spring. Saw a Sharp-shinned Hawk flying who, I think, has been the bane of my birdfeeders. Yesterday he had the nerve to sit on my platform feeder waiting for the birds to fly right into his beak. Fortunately no birds were dumb enough to take him up on it. I was hoping to run into Nurse Shannon, another runner, on her way to save the world from disease and contagion. Feel good and strong for my combo 12 Miler Run/Backyard Bird Count tomorrow. Life is good.

toadshade

HeronWay 6

Did this one in 58:42 at 9:47 a mile. A slower training pace. Was a little tired from the 8 mile tempo run yesterday. But I did run in my new Mizuno Wave Rider 11s. Like running on a cloud. It was cloudy, windy and mild. Great running weather. Everyone at work is getting sick and coming to work coughing and sneezing. Am taking Airborne and Vitamin C to help avoid getting sick. I had to cancel my 2nd Ellerbe a few years ago due to a bad case of pneumonia I caught the week before the race. I feel good about my training. It's good to feel those sore muscles get used to the added mileage and get stronger.

toadshade

Snowman and Ulmer 8 Mile Rolling Loop

The picture to the left should be familiar to most Columbia runners. The Snowman 8k is an old and respected race in Columbia and it's located close to where I live. So, naturally, some of my jogging routes overlap it. This race has more of a personal runner friendly aspect to it as you can tell from the sign. Lisa Smarr, the race director, and a runner herself, seems to know the little stuff that only other runners would know. Every year she sends out a personal photograph of your previous year's finish with the time on the back with an exclamation mark beside it with your application form for this year. Now this ain't one of those professional race photographer's outfit that takes your picture, sends a low res teaser print, and tries to suck you into paying high prices for the originals. It's a 4x6 that you can frame and it's free. It's been a long time since I've placed in any race but all my times are important to me. Thanks Lisa, for knowing at least this runner's heart!! This inspired me to run my fastest 8 mile tempo yet: 1:15:43 at 9:27 per mile pace.

Heard a lot of birdsong from Robins, Carolina Wrens, Pine Warblers and Red-shouldered Hawks. They are claiming territory and mating. It is said that St. Valentines Day is the day the birds mate. One of the joys of running is that it gets you closer to the natural rhythms of the earth and signs of Spring are already showing themselves in the Primroses and Speedwells growing from little patches of green on the dry ground. Even a few butterflies are brightening the bare woods. Hope they survive the next cold snap!!

I also took a picture to the right of the Mormon Temple right at the start of the Snowman run. You can always click on these to get bigger pictures.

toadshade

Shoe Talk and Feeling Check

This will be the first marathon I've done in years without my standard New Balance 851s. I've been using Mizuno Wave Riders for short and medium distance and just started using them for long distance. They are lighter, feel better, and I get faster times at whatever training pace I run. My current pair has 308 miles and I just ordered a new pair.

I'm still feeling pretty positive about Ellerbe and my training. The soreness and stiff leg syndrome of the 15 mile run on Saturday are mostly gone. Will rest today and run a hilly 8 mile tempo tomorrow. I'd like to wish my friend James the Elder the best on his run this weekend at the Myrtle Beach Marathon. I couldn't get my butt in gear in time to join him but he did help inspire me to run Ellerbe. It appears that a bunch of the Mangum Track Club Ellerbe runners are going to be at Myrtle Beach this weekend also. Tell 'em I'll see them in Ellerbe for the marathon!

toadshade

15 Penitent Miles

This one got my attention. I started out a little too fast based on all these over-training tempo runs, little rest and days off. I have to remember I'm 58 not 25. Still I ran all the way for a decent training run time of 2:36:01 at 10:25 a mile. Took a picture here of the other hill which came at mile 14 today - not a welcome sight but I slogged up it anyway. I had exactly 15 miles in me today. I don't know if I could have gone farther without walking. Will have to take a couple of rest days now and will post a few rest and relaxation entries. Happy running to all and thanks for your comments!

Now for my ibuprofen drip followed by a pizza orgy!

toadshade

Ulmer 6 Mile Out and Back

I've always wondered why so many marathoners are averse to hills. They have no problem running 26.2 miles but when you mention "It's a hilly course," they wimp out. I've always envied runners who live in the mountains or piedmont because they have a climbing gear I just don't have. Kirk made a comment after we'd finished Grandfather Mountain Marathon, "Where do you find hills like these to practice on in Columbia??" Well you do your best, which leads me to Ulmer 6 Mile Out and Back. It's basically a variation of the Sunview Lake runs with an extreme uphill (pictured here) in the 5th mile. It's one of two hills on the same ridge, the other being a gentler longer slope. And there are a couple of 10ks around Columbia that are pretty hilly - Habitat for Humanity in West Columbia, and Lake Carolina in Northeast Columbia. Good places to train!! There are hills around but you just have to be motivated enough to add them to your training. Ellerbe Springs Marathon is extremely hilly and that's one of it's attraction for me - you know you've done something when you finish!! Remember Rocky finally sprinting up the steps to the Philadelphia courthouse pumping his legs and waving his hands in victory? The same steps he could hardly walk up in the beginning? It's sort of like that with me. I like the challenge they offer. Plus they help break up monotonous runs and provide needed variety. Oh, I almost forgot, I did the course in my fastest time since I started training - 55:18 at 9:13 per mile! I deserve a little leg pumping handwaving myself!!

The weather was cold and a little windy and I had to wear 2 shirts. The cold dry air has brought Cedar Waxings and Robins to my birthbath making this, as always, a special day.

toadshade

Sunview Lake

I did a quick tempo/photo tour of Sunview Lake in 44:20 at 8:53 per mile. Took a few pictures to try to capture the essence of this man-made lake in Southeast Columbia. According to my good friend, James the Elder, this used to be a popular swimming hole for families that lived in the eastern part of Columbia. Now it's all private land and hard to approach. I took a picture of a pond on Sunview Drive that I'll include today that speaks of an older Columbia suburb, where the road is almost part of the yard where cars, walkers, runners and geese feel safe. If you click on the image you can see the geese. The lake is down now and there's a good chance of seeing some shorebirds besides the gulls. Maybe a Spotted Sandpiper or a Wilson's Snipe (no kin). There's one place on the west side of the lake where you can walk through the Loblollies and Long Leaf Pines and get a good view of the widest and deepest end of the lake. A good place for Heron's and fisherbirds like Ospreys. Being on foot gives you a lot of leeway to explore, and it's pretty easy to pack a small digital camera and turn your run into a jogging/nature/photo essay. I took many more pictures today that I will post when I do this run in the future. I'm feeling real strong in these runs, still pushing the pace a little and still weigh around 180. That will come off if I keep my training at this level. Good to see my friend Kirk became a follower of the blog. Good to hear from James the Elder, Anna, and cousins Poppy and John.

toadshade

Rain Man

Did a 6 mile tempo run around Sunview Lake to get the 1/4 mile uphill at 5 miles. It was in the 50's, overcast and drizzling. Had an excellent time of 56:03 at a 9:20 pace. Felt great!! I was talking to my duplex mate Fred, also a runner, who is running a very deliberate training program because of medical problems with sciatica, and he is having excellent runs. I think his enthusiasm carried over into my run because it sure felt good running in the rain like a kid. The girl next door said, "You're gonna get wet!" I took that not as a warning but as a reward. To me, getting wet gets me more in touch with the elements, cools me down, and puts my whole system in hyperdrive. My lungs haven't felt that full in a long time. I know that a 9:20 per mile pace may not sound that fast to many, but if you feel you can go on forever it really doesn't matter!

toadshade

Rest and Relaxation

I started running marathons at either or 38 or 39 and weighed about 140. Here at near 58 and about 24 marathons later I weigh close to 180. My personal best back then was 3:20 at Kiawah and my personal best since 50 (and gaining all that weight) is 4:19 at Myrtle Beach. The weight gain is mainly due to my metabolism changing with age than a dramatic drop in training. There were a few years I didn't run marathons but kept up my training on a 10k basis. I like the neighborhood runs and usually run a 8k, 5k and 10k throughout the year. Part of me wants to go out and run today after my longest training run in a while of 14 miles yesterday. I'm not sore but I am stiff and really need to rest and let my body adjust. I'm doing a lot more tempos at 6 miles and will start doing some at 8 miles this week. These plus the long runs will help knock off some weight before the marathon. Carrying 10 extra pounds for 26 miles is something I want to avoid.

Even though I'm a good deal slower, I feel I'm running a lot smarter marathons these days. They are more gratifying. The marathon is not a run for the 'quick fix' hotdogs that like to look good leading the pack at the start of the race. I know all about that game after having to fight and, ultimately lose, my battle with alcoholism. Addiction is not about delayed gratification and spiritual growth and is quite the opposite! So part of my training was to overcome my 20 year addiction to the 'quick fix.' My cousin described addiction as 'following the path of least resistence.' Like many, I've gone out too fast and died at 16-20 miles and had to do a lot of walking while the smarter 'slow-burn' delayed gratifiers stream past me. I am now becoming one of those by starting out the first half using negative splits and speeding up in the 2nd half. I always meet my race pace and better that way - except for Grandfather Mountain where I had to start walking at 23 and finished in a little over 5 hours. I feel long distance running has taught me to be more patient and disciplined in my life and to set realistic goals.

toadshade