Sunday, June 26, 2016
It only took six months, but Deb finally learned to use the wireless 21X zoom samsung camera I got her for Christmas. She took this zoom shot of Joe's pet roadrunner that lives on his back porch on his rock shelf, and comes out and eats snakes, lizards, small birds, and eggs of all types. You can also set out raw hamburger for them if you like! Anyway, when she gets to Ohio next month, make her take a crap load of pictures!!
My exercise week hit another snag in the middle of the week. On monday, I hit the gym, doing weights and thirty minutes of sprints on the recumbent. Tuesday I did 12K easy. Wednesday, I felt like something different, so I warmed up for a kilometer on the treadmill and then just slowly climbed for two more kilometers until I reached 3K total. Thursday I went out and did 8K with 8 by 2 minute intervals all faster than 5K race pace. I noticed that the last two were pretty sloppy, as I fatigued a good bit and my form detiorated. The next day, due to Deb needing the car, I planned an easy run. When I woke up and got out of bed, I had bad Parasthesis (pins and needles and bugs crawling sensation) in my calf, and some muscle weakness in my hamstring. F@CK! So I did an easy 7K that evening. Saturday I did just weights at the gym. Today I was actually able to run in my first sub 90 degree day in about 6 weeks, as it was overcast, drizzly, and 77 degrees. I ran 8K with 4 by 5 minutes of tempo intervals with 2 minute recoveries at a good clip, but not at the usual pace. I was testing my back, and a pair of shoes that I wanted to try a different pair of insoles in. Went O.K., but the parasthesis remains. It is the old L5-S1 level, and probably one of three possible issues.....the disc is either degenerated more or finally gone, there is bone growth filling in space and causing stenosis at that disc level, or a facet capsule is damaged and pressing on nerves. In any event, still 5 or more months from getting an MRI and seeing if there is anything I can or will do to try and resolve it. May be at that point where I just run short and easy on my 4 run days a week, stop racing or training, and just try to keep running as long as my body allows!
Saturday, June 18, 2016
Crowded House....always loved that verse. It seems that my electronics have been screwing with me this week. First, my Direct TV remote stopped working properly. Before Direct TV would send me a new one, they make me do a bunch of jerk off things to test the DVR and the remote. They finally relented, and sent me a new Genie remote, which the assholes should have sent me when I got the Genie DVR two years ago! It took me an hour to figure out how to program the remote to run the Genie and to operate the TV. Then my replacement Garmin watch that worked so well for a month, started discharging the battery overnight while it was off. So that is on its way to Olanthe Kansas for my third try at this. The tech dude that helped me told me I was cursed and that he did runs all week and tons of other stuff without needing to charge the battery. I told him to give me his! Then, my Ipad started discharging its battery overnight as well. Luckily I figured this one out by myself. I had loaded a weather app that runs constantly even when the Ipad is closed/off. Once I removed it, problem solved....
Since I adopted my new running schedule for the summer, I am trying to hit the recommended percentages Jack Daniels suggests for time at intensity based on weekly mileage. So, for 35K/22 miles, I should be aiming to do 12% of my running at tempo.... 4.2K/2.6mi/25 minutes of tempo, and 8% hard speedwork.......2.8K/1.74mi/16 minutes of Vo2 max intervals, and the rest easy. So this week is looking like last week. On monday and wednesday I did weights and 30 minutes of recumbent sprints. Tuesday I ran 12K easy. A bit sore that evening and the next day. Thursday I did a descending ladder of 5-4-3-2-1-1 of intervals (16 minutes!) with two minute recoveries. Each interval was faster than the one before, starting at around 8K pace and ending at 3K pace. Total run was 8K. Friday I did a longer weight routine and skipped the recumbent. Today I went out to run at 7:30 (still 101 degrees!) and did 8K with four by 6 minutes of cruise intervals with two minute recoveries (24 minutes!). Dropped down to a cool 98 degrees at the finish! Needless to say, the six minute intervals were a bit slow! Tomorrow I will finish the week with a 7K run to reach 35K. Will also be a late run, as tomorrow is supposed to be a repeat of today's 104. My back is substantially better, and seems to only really dislike the weekly long run, so I will try to hold this until mid september and then see if I want to try and start to work harder to prepare for any races!
P.S......This is blog post 600!
Sunday, June 12, 2016
My experiment of one hit some snags this week. On Monday, I did my weight workout followed up by thirty minutes of recumbent bike sprints. Got to 8.87 miles of ass busting. Tuesday I did my long run of 12K in my favorite cushioned shoes the NB Boracay. No major pains afterwards or the next day. On Wednesday, I did a repeat of Monday. On Thursday, I planned to do 8K with some cruise intervals. Right from the gate, I noticed my pace was slow and my legs felt dead. I completed two 11 minute intervals with a three minute recovery, but the intervals were a drag. So Friday I just did weights and skipped the bike intervals. Saturday I did 9K with a 20 minute tempo interval which was also slow. Today I did 7K and attempted to do 6 good two minute intervals with two minute recoveries to try and refire those fast twitch fibers. Barely able to hold 10K pace. So that was a 36K week like I wanted, but my body is struggling with after effects of the bike intervals.....dead legs. On the other hand, my heart rate while running is lower, so the sprints on the bike are having a positive effect on my heart function, and at least a short term negative effect on my leg speed. So, I will keep with it for a month or so and see if the dead legs stop, and some speed returns (I know, saying speed and me in the same sentence is a bit of an oxymoron.....)
Sunday, June 5, 2016
Summer came in this week with the usual 100's that you normally get for the month of June. So, my running keeps getting later and later in the evening. Sometime in July, we usually start to get monsoon rains in the afternoon that cool things to the high 80's, but that is at a minimum, a good month or so away. On Monday I hit the gym and did my weight workout and thirty minutes of spinning on the recumbent. Doing more and more sprints, and ending up a little farther along with each ride. I am closing in on 9 miles of sprint equivalent in that half hour, and that is my goal. Tuesday I did a long run of 12 kilometers. Was back sore afterwards, and much of the next day. Wednesday was a gym repeat. Thursday I ran 8K with 5 by 3 minutes with two minute recoveries starting at 10K pace and finishing at 5K pace. Friday was supposed to be a gym day, but Chris called to ask if we could run together after he got out of school. This was his first run in 5 weeks from his plantar issues, and my job was to run next to him and yell at him to straighten his spine, lean forward, and shorten his stride so he was running midfoot. It was 97 degrees and he wanted to only run a half hour (luckily!) on my dirt track, so we did 5 laps and covered 5K in exactly 33 minutes. I was absolute toast from that. On Saturday the gym was closed for a competitive event, so I waited until 7:30 to go out (we hit 100!) and ran easy until sunset, and then ran a 14 minute tempo interval that was planned to be 20, but the heat just ate me up. Not at all heat acclimated as yet. Today I cooked my brain for an hour and a half in the sun doing yardwork and watering, and plan to go out at around 7:30 again just to do an easy 6K. That will give me 39 kilometers for the week, and 5 days of running. Back handled all the runs except the long one. When I try that again next week, will try to wear my most cushioned shoes. As I said before, don't have any races, sans one evening 5K on the 4th of July weekend that I would do only if my back felt excellent, so no reason to push myself much this summer.
On my Thursday run, I was on the bike trail completing my last mile near sundown, when I looked down and there was a damn rattler spread out across the bike path enjoying the heat from the asphalt, and I freaked and jumped into the road. A guy in a white landscaping truck coming at me, pulled over, and I pointed out the rattler, and he grabbed a hoe from the bed of his truck, walked over, and chopped the head off. He threw the hoe back in his truck bed, and said "have a good one". I would be scared shitless to do that. When I told Deb the story, she told me that she had read that the venom in the fangs is still toxic for an hour after the snake is dead.....I said, do you think that I would go anywhere near the sucker to find that out? I hate those freakin' snakes!
Sunday, May 29, 2016
Now that we have hit the 90's, my running routine has moved to summer training where I go out around 7 P.M. on my running days. On friday, near sundown, I was making my final turn on the bike path near the soccer fields to head the last mile and a half home, and I had to jump over a desert scorpion carrying its litter on its back. I have seen this before in photos like the one above, but never before in person. Damn freaky to see. I had to stop for about thirty seconds to watch her walk by, just because it was such an unusual sight!
Got in 4 reasonably good runs this week as my back misery has started to slowly abate.On tuesday I ran 11K easy. On thursday I ran three 8 minute intervals with 2 minute recoveries, and a total of 9K. Friday I ran an easy 8K, and today I ran 8K with 4X4 minute intervals with 2 minute recoveries. A total of 36 kilometers. I supplemented that with three days of weights and 30 minutes a session of sprint intervals on the recumbent bicycle.
My running plan for the summer, and maybe for the foreseeable future, is going to be limited to 4 days a week of running and three days at the gym with weights and thirty minute recumbent bike sprints. An optimal run week will look like this.....12K long run with the last 2K at around half marathon pace, 8K with 20-30 minutes of tempo or cruise intervals, 8K with 16-18 minutes of shorter intervals like 8X2 minutes, 4X4 minutes, 6X3 minutes, etc., and a 6K easy run when I do two days of running in a row. That will limit me to around 4 hours of total running a week, with an hour and a half of sprinting on the recumbent during the gym days. I just can't do run sprints anymore with my lack of spinal stability without a lot of unnecessary risk. I have only one possible race over the next 4 months, and that is a 5K evening race for the 4th of July. I ran this race two years ago, and suffered a bit of an asthma attack from all the grills lining the course waiting for the neon parade. The only other races around are those fun runs where they throw chalk on you (another great idea for an asthmatic), or chase you with zombies. So I hope this limited running schedule will keep me upright until my November Medicare birthday....
Sunday, May 22, 2016
Starting to make just a bit of progress on my back. Running every other day, mixed with gym days that add a half hour of aerobic crap that includes recumbent bike, regular bike trainer, and those horrid stepper and strider machines. Hate them all, but keeps basic fitness while I fight this. Lots and lots of different kinds of stomach and bridging exercises every day. The bridging may get me a reprieve and keep me upright until medicare kicks in. Odds are that I will fight my way thru this....
Thursday, May 19, 2016
A nice picture of my bride from along the colorado river in Laughlin. We had a nice 25th anniversary week together burning thru money, eating unusual meals, and sitting by the pool in the sun. Weather was excellent, although my running was limited to early mornings on the davis dam river trail. Got in only 4 8K runs due to my back from hell. Spent hours by the pool on the large red donuts doing every kind of strength and stretching exercise possible, but to no avail. Ran monday and yesterday, and hit the gym tuesday and today, adding 20 minutes of work on the recumbent bicycle, but nothing seems to help at all. Going to be a long 6 months until medicare at this rate. What is unusual about this event, is that I have abdominal pain along with the back pain, and there is no position that provides any relief other than fetal sleeping. Wake each morning going "is today gonna be a good day", and as soon as I sit up and pull on my running shorts, I realize that it is not.....
One of the things I noticed during that week in Laughlin, is how many morbidly obese people there are of all ages, from teens to seniors. There were many ungodly looking fat women wearing bathing suits that just looked horrendous. Worst three were a three hundred or so pound 40ish woman in a neon orange bikini, a monstrous smoking pregnant woman so large that you could not see the front of her bikini bottom in all the hanging flesh, and a young girl who looked to be in her 20's and was about 5'9" and well over 250 lbs. wearing a robins egg thong bikini.....I wish I had my iphone or camera for a shot of the back of that one......beyond belief. The men were all just as large, and it just makes me think about all the starving folks in the world.....