To F3 or not to F3? That is the Question....

I am in day seven of an injury layoff.

The injury started over the holidays when I was experimenting with new running shoes. One pair caused my foot to land differently and thereby strained my ankle ligaments. This caused some numbness and tingling in my ankle and foot. Despite this fact, I kept running. As I got stronger, my ankle felt better, but I was likely still doing incremental damage to it every time I ran. Last week, my ankle had had enough punishment and it could no longer hide the injury, so it shot pain signals to my brain at the end of a run. That was enough for me to decide to rest it and get the thing healed far in advance of Boston. I still want to be able to run a competitive 26.2 miles.

Most web articles on ankle injuries don't give a definite recovery time for an ankle injury. Most articles' advice is to see an ankle specialist. Having been to the doctor for an ankle injury before (last year), I know the prescription for a mild sprain is typically:

1. Rest
2. Strength exercises

However, since open-ended waiting is extremely frustrating, especially when a race countdown is looming, I wanted someone to tell me the exact number of days I needed to rest until I could start running again. In my search for an answer, I found a New York Times article which said that for a "grade one" ankle injury (i.e. a mild injury) the MINIMUM time off should be seven to ten days. I have rested seven days, and although my ankle feels better, it does occasionally get those tingly sensations and is only 50% less sore than last week. Does this mean I can begin running on it? I have paid for the F3 Half Marathon on Saturday. So, I have been coming up with scenarios on what to do:

1) Run a test run tomorrow of 1 to 2 miles to see how the ankle feels and make a decision tomorrow whether to race on Saturday.

2) Don't run until Saturday. This would allow for the most time to heal, but then risk "shocking" my ankle with 13.1 miles. Plus, I may go 2 miles and realize that it was a bad idea and have to pull a DNF.

3) Do a run/walk combo on Saturday and put up a really bad half time and still risk injury.

4) Blow off the race entirely and take another week off and make sure my ankle is at 95% before I start running again.

In any case I have two days to make a judgement call. Right now, I would say there is a 30% chance I will run the F3.

No Track Workout Today: A Little Tenderness

Yesterday morning, at the very end of my 3 mile recovery run. I was slowly rounding the corner of my street about 50 yards from my house when I felt a slight pain on the inside of my ankle. Nothing terrible, but a pain nonetheless. So, all day at work, I was in an elastic ankle brace hoping that the compression and the support would get my ankle better. I woke up this morning and it felt exactly the same. The pain was so mild that I could easily have done my track workout and not felt any ill effects during the workout. But I was afraid of any additional damage I might cause. So, with 2.5 weeks of great workouts and miles in the bag I am going to take at least a day or two off.

I won't gain any fitness, but I won't lose any either. The last few weeks, I have been riding the outer edge of my limits, trying to get used to of what being in the middle of 2:59 marathon should feel like. I stepped over the edge just a tad and need to pull back a tad in the other direction. I still have over two more weeks before the real intense training begins. That's when I start to train to get my legs used to what the last 6.2 miles of a 2:59 marathon feels like. So, I want to be 90% plus by then. I am also looking forward to the F^3 Half next weekend and would like to be able to put a good effort into one to see where I'm at fitness-wise.

So, dwelling on my ankle tenderness made me think of this 80s classic from my youth. When I sing it in my head I smile, because they are searching for a little tenderness! Well, I found it!

By his expression, I think he found it too!

Icy Prep Run for the F^3 Half: No Skittles Required

Last Sunday's long run included a big hunger bonk about 2 miles into the run. Before I ran this morning, I ate a blueberry bagel with cream cheese and peanut butter. I washed it down with a little coffee, and this time I was able to run 12 entire miles without seeing those scary bright orange spots like I did last week. However, I did put a bag of "Riddles" Skittles in my pocket in case of emergency (I also always carry GU, but sometimes it doesn't do the trick as well as Skittles)!

"Riddles Skittles" my new emergency candy

My goal this morning was to push myself semi-hard on a long run to prepare my legs for the F^3 Half Marathon.  So, I got a good pace going early and did not stop to take pictures.

Taken on the run:
I was running a good pace, so no stopping to take pictures

  The weather was nice. It was about 30 degrees outside, but last night it rained, so some of the trail was a little icy. While running on the Lakefront Trail it started sleeting/snowing and it seemed to all collect on my sunglasses, which made it hard to see!:

Ice covered sunglasses after my run

I feel like I had a quality, long, hard workout in wintry conditions. This gives me hope that I am in shape for running a good race in two weeks.

Total Run: 12 miles @ 7:21/mile

Where's Pete B?

I was sitting at my local yoga studio, leafing through Chicago Athlete magazine, and saw a two page picture they had of the start of the 2012 Chicago Marathon. In true "Where's Waldo" fashion, I scanned the two pages to see if I was somewhere in the picture:

Where's Pete B? Hint: Can you see the red arrow?

Found!

It pays to wear a goofy yellow ski hat so you can find yourself in a crowd of white hats and bare heads. Also, at that point it looks like I was only about a minute behind the Kenyans! Somehow I lost contact with them and they finished over an hour ahead of me!

Boston Marathon Track Workout #4 - Faster

On Tuesday, I ran six miles at marathon pace (6:52) or better. A week ago, I only ran five at marathon pace. I consider these "tempo" runs to be the hardest workouts of the week. So with only 48 hours to recover from my tempo run, I headed over to the track this morning for my fourth speed workout.

Is this the last bit of snow for this winter?

Track was crowed, three whole people...

and a dog!

In the middle of my intervals

Graffiti Wall near the Track

As mentioned in previous entries, in the Hansons Brooks marathon training plan the speed training calls for me to run interval distances at 10k pace for a total of three miles. But, no single interval can be greater than one mile (i.e 1600m). Instead of running the minimum number of intervals as I had done in the past few weeks, I decided to change things up a bit. Here are my results:

Last Week:

1.75 mile warm-up

1600m @ 6:18/mile pace (400m recovery)

1600m @ 6:17/mile pace (400m recovery)

1600m @ 6:07/mile pace

1.75 mile cool-down

Average Pace: 6:14/mile

Today:

2 mile warm-up

1200m @ 6:09/mile pace (400m recovery)

1600m @ 6:01/mile pace (400m recovery)

1600m @ 5:59/mile pace (400m recovery)

400m @ 5:49/mile pace 

1.75 mile cool-down

Average Pace: 6:02/mile  

Ducks in the morning

Waterfall

My version of "Seen on a Run" 

Ducks on the move!

North Branch sunrise

Rockwell "L" Stop

Analysis: For the last few weeks I was stuck on an average pace of 6:14/mile at the track, and today my average plummeted to 6:02/mile. I simply added an extra, short interval at the end of my workout and more importantly, I cut back the first interval from one mile to .75 miles and presto! I am magically faster. I have always struggled with my first interval at the track, as it takes a while for me to hit my stride. So, I theorized, why not make the first interval a little shorter? I guess it worked. A few thoughts:

1. The McMillan Running Calculator, says the 10k pace is for a 2:59:59 marathon is 6:10/mile. So my 6:02/mile pace this morning would indicate I have arrived. Realistically, I am not 6:02/mile 10k runner, but I would say I am on my way!
2. The weather was not very cold nor windy today. Track was 99% clear of snow and ice, so the conditions were more favorable than last week.
3. I ran 50 miles last week and am on pace for 60 miles this week, so I am adding distance along with this speed. This may have helped me hold the faster pace.

These signs have sprung up around town
 and make crossing the street on my runs a lot easier, as
some cars actually stop now!

One More Thing: .Could not find my heart rate monitor strap to measure my effort at the track. Still looking...

The Start of Boston Marathon Training Week #5

I'ts hard to believe week 5 out of 18 is already here! There are less than 100 days until the Boston Marathon. Anyway, here's how the first day of week 5 went:

Morning Run: I got out late for my Sunday morning long run, and about 1.5 miles in I started seeing bright orange spots when I closed my eyes, I realized about 1/2 mile later that I had already hit the "hunger wall" about 2 miles into my run.  I was about two blocks from the Lakefront Trail and I had a "Gu" along in my belt, which I ate, but I felt I needed something of more sustenance. Luckily, I was in the city and there is a convenience store seemingly on every corner. The one in Park Place Tower had a tremendous assortment of candy and energy bars. I opted for a chocolate Nature Valley granola bar and a bag of Skittles. After eating said items, I felt completely normal again and continued on my run! Lesson learned: If I run after 9am, I need to eat breakfast before my run, (oh yeah, and thank God for Skittles)! 12 miles @ 8:03/mile

Eagle Statue near Diversey Harbor

Skyline from Diversey Bridge

Sunny Path

Runner and Lake

Evening Run: An easy run around Welles Park. No "bonking" this time! 4.25 miles @ 7:08/mile

Welles Park

A Favorite Spot of Mine Along the Lake

The far east side of Belmont Harbor is one of my favorite running spots along Lake Michigan. Most runners bypass this area entirely, since it is not on the Lakefront Trail. However there is a gravel path perfect for running. It is a good place to see the sunrise in the morning, see waves crashing during storms or get a view of the skyline. I took some pics of the area on my run this morning:

Looking North near Belmont Harbor

Sunrise

  

Ducks on the icy water

One of my favorite things about the area, is that it is kinda old school with absolutely no guardrails to prevent wayward pedestrians and bikers from falling into some sharp rocks or freezing cold water. The only things preventing certain doom for people close to the edge are some spray painted stencils to serve as warnings not to dive into the rocky shore below:

The rock isn't very "submerged" now is it?!

No Diving! Gee you think?! 

Ice formations on the rocks

 

Skyline view and a bench on the edge of another"cliff"

Skyline View

Sunrise through the trees

Belmont Harbor is a nice place to put me in a peaceful state during my morning run. Even when it is the height of marathon training season in the summer there are very few people. It is out of the way enough that for the two mile loop, I may share it with only a handful of people. Or like on today's run, have it all to myself.

Boston Marathon Track Workout #3 - Getting Faster?

On Tuesday, I ran five of ten miles at marathon pace (6:52) or better, which I consider a kinda big deal, since perhaps the key of marathon training is to get used to running lots of marathon pace miles. So, two days later, how would I fare with my track workout?

Tuesday, I ran 5 marathon pace miles

Well, for starters, what should have been my fourth track workout, was only #3. I skipped my track workout last week, but I was in Florida, taking a short break from running. While there, I did manage to lift weights and swim laps to maintain my fitness. Anyway, this morning, I got a late start, so I had to run quickly to the track and not mess around once I got there.

The Hansons Brooks marathon training plan, speed training calls for me to run interval distances at 10k pace for a total of three miles. But, no single interval can be greater than one mile. Again, as in workout #2 two weeks ago, I chose to run the minimum number of intervals (which is three). Here are my results:

At the track two weeks ago...

Two Weeks Ago:

2 mile warm-up

1600m @ 6:22/mile pace (400m recovery)

1600m @ 6:12/mile pace (400m recovery)

1600m @ 6:08/mile pace

2 mile cool-down

Average Pace: 6:14/mile

Today:

1.75 mile warm-up

1600m @ 6:18/mile pace (400m recovery)

1600m @ 6:17/mile pace (400m recovery)

1600m @ 6:07/mile pace

1.75 mile cool-down

Average Pace: 6:14/mile

Analysis: I am always amazed at how similar my interval times are week to week. Average pace for both workouts was exactly 6:14/mile. Solely based on my times, it may appear that I'm not making progress. However, if I look at the big picture:

1. I'm logging more weekly miles this week vs. two weeks ago
2. I ran more marathon pace miles this week, than I did two weeks ago
3. It may have been slightly colder/windier today. The track also had a little ice/snow.

So even though I am still running the same 6:14/mile in my speed workouts, I am doing so on more tired legs in less speed-favorable conditions.

One More Thing: I looked up on the McMillan Running Calculator, what the 10k pace is for a 2:59:59 marathon and it's 6:10/mile. So, I just need to drop four seconds/mile to be on target! I have five more weeks to get there, because at that time speed training switches over to strength training.