Squats and Long Runs

I’ve mentioned before that I have been doing weight training at El Jefe as part of my marathon training.  I go to the power lifting class lead by coach Vinny on Tuesdays and Thursdays.  Yesterday, along with most Tuesdays, was a squat workout.  In the middle of one of my sets Coach Vinny walks over and watches me as he does with everyone.

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Usually after watching for a little bit Coach Vinny will tell a person what they are doing wrong, how to correct it and what   they are doing that looks good.  I wasn’t ready for what he told me.

“You squat like an Asian!”

WHAT?!?  I don’t even know what that means.

He assured me that it wasn’t a bad thing and that he in fact liked it. Still this has had me perplexed since he said it.  What am I doing differently than everyone else?  This is where the internet comes in.

The Parallel (Western) squat:

Parrell SquatThis is what most of use in the US and non-Asian countries do. Definitions vary but generally it involves either the femur being parallel to the floor or the hip joint getting to just below the knee.  Kinda like siting down in a chair but without the chair.

 

 

The Deep (Asian) squat:

Asian Squat

This involves the butt getting as close to the floor as possible. Its a triple flexion movement, involving bending at the ankles, knees and hips.  Folding everything up underneath yourself.  Ultimately, it comes down to ankle flexibility.  If you have flexible ankle you have a shot at it.  Its VERY common in Asian countries.  And   having spent some time in Japan I can attest to that.  Its the default resting position over there.  According to Dr. Philip Maffetone in his book The Endurance Handbook, it is a more natural position and less stress inducing than sitting in a chair.

So, sounds to me like its a good thing its quite possibly the only time I’ve been accused of being flexible.  Dr. Maffetone did observe that the ability to comfortable deep squat is more prevalent in endurance athletes.  Maybe that means I’m approaching that level.

Speaking of endurance, how’s that for a segue,  I went on a 16.5 mile run the other day.  the schedule called for an 18 mile run but it was hot, I was hungry and I had an appointment coming up that I needed to get cleaned up for.

I was pretty concerned at the beginning since my knee had been sore for a couple of days.  But coach V wouldn’t let me out of the run so I thought I would give it a try.

The first 2 miles were pure agony.  I couldn’t get comfortable in my gait.  there was pain in my knee every time my foot hit the ground.  I tried to change my foot strike to no avail.  Lengthened my gait, shortened my gait, over exaggerated my knee movement, minimized its movement.  Nothing helped!

Then just after the 2 mile mark when I was about to tap out for the day.  It cleared. Suddenly there was no pain anywhere.  I have no idea what happened but I rode that wave through mile 6.  Felt like I could go forever.  Coach V and I stopped by home at mile 7 so I could use the restroom.  She was starting to get some pain from being on the bike for that long, probably had something to do with being 19 weeks pregnant, so she stayed home and I continued on.

Took about a mile to find the groove again but I found it. I coasted to mile 12 and then mile legs started screaming at me.  Just little short pains at first.  A minor spasm here, the precursor to a cramp there…just enough to interrupt my stride.  So I had to start walking more and drinking my water and the new Gatorade Endurance that coach V got me.  In total it took my 3:31 to go 16.5 miles.  That averages to 12:50 min miles but it was the last 4 miles that really brought that average down.

And on another topic….

Sorry couldn’t come up with a natural segue so that will have to do.

I finally found a gel that doesn’t make me wretch as some as it gets to my lips.  Hammer Gel.  Fueling during long runs is important and having a strategy to fuel is equal critical.  So, following the guideline in Marathoning for Mortals I am taking in about 100 calories every hour on the half hour.  Originally, I planned on doing this with just Gatorade chews since every gel I had tried to that point didn’t sit well with my stomach or sense of taste.

I got a couple of Hammer gels in a race swag bag and thought, “for free I’ll try it”.  I actually like them alot.

So…with the impending long runs and marathon soon to come I went to their website (https://www.hammernutrition.com)  and ordered a sampler pack with different flavors of gels.  14 in total.  I thought it would be goo to try several different ones so I can decide what I like and don’t from a taste perspective.

This is what I expected to get:

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This is what I received:

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Since I’m a new customer they sent me a welcome packet at no charge.  I’m seriously impressed.   This is bunch of stuff when all you are expecting is some gels.  I am still working on how I want to start incorporating some of it into my running routine being so close to the Marathon I may wait until after to start trying things.  But, I’m really looking forward to seeing if it helps with the post marathon and 15k trail run recovery.  I’m very impressed with this company so far and a lot of the literature they sent about the products lines up with the research I’ve been doing on endurance running nutrition.

OK, so, that was a lot of post.  I’m getting in new shoes tonight and can’t wait to try them out and then another pair of shoes on Friday.  That’s a story for another time.

So, tonight will be a run, not sure how far I’ll go but I’ll let y’all know!  Until then….C-YA!

Half Marathons and Spartans

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SO, Its been awhile.  A LOT has happened since the beginning of August.  I’ll do a quick recap.

The last of the AZ Sunrise series.  Foothills Park, Glendale.

This was basically my home turf.  The race start line was 3 mile from home.  Since I was scheduled for a 6 mile run that day I decided, along with coach V, to run to the race location and she would meet me there to drive me to breakfast.  Along the way I ran into a group of fellow embrace your pace runners and stayed with them for a little bit.  about a mile longer than I should have and barely made it to my race in time.  The time wasn’t great 32:14 but given that I ran 4 miles before the 5K I don’t think it was too bad.

 

Next up was the Anthem Sprint Triathlon.

As most of you may recall my last attempt at a tri did not go well up in flagstaff.  I was also dealing with a calf problem that was becoming worse.  Needless to say I was pretty nervous.  I jokingly told people that I would be happy if I was under 2 hours.  I was doing pretty well on the 5K run until about mile 2 then my calf started to act up and forced me to walk for awhile.

The bike was miserable.  I do not know how to maintain speed going up hills.  and as many others noted I look extremely uncomfortable on a bike.  And that is because I am. I need more practice at it. I find it difficult to motivate myself to bike when I dislike it so much and would rather be running.

The swim.  This is what nearly took me out last time.  This was a little easier since it was in a pool.  I was told that I have pretty good form but I need to quit stopping everytime I get to the end of the pool.

Remember I said I would be happy if I got under 2 hours.  I finished in 1:59:59!  I couldn’t have gotten closer to 2 hours if I tried.  And in the interest of full disclosure Coach V finished in 1:51.  So, yeah, I have some work to do on triathlons.

South Mountain 20K

The next race was suppose to be the south mountain 20K.  However, there was a little rain that morning and it was a little chilly, by Arizona standards.  So, they canceled it.  Still a little annoyed but they where really nice and apologetic about it.

Craft Classic Half

Since I was all ready to do a race I found a half marathon the next weekend over in the Fountain Hills area.  Turned out to be a really nice run.  Since I was just using it as a training run for the full I didn’t feel a lot of pressure and was able to enjoy the scenery a little.  the morning was overcast and cool, which was perfect.  The downside was that the course was WAY hillier than I expected.  I went in with what I thought was a fairly obtainable goal of 2:30.  That was before I saw the hills.  The nice thing about hills is that after you go up you generally get to come down.  I LOVE downhill running.  Having been a sprinter I am pretty good at turning my legs over quickly and can charge a downhill.  During training runs I try to charge the uphills and go easy to walking the downhills.  Its my own form of hill training.  Although, I should do more to seek out some hills to train on.  But that will become evident later.

Still the run felt really good.  I did a good job of keeping myself fueled during the run and had a good little kick at the end.  I’ve discovered a gel that doesn’t upset my stomach.  Hammer Gel.  so far I’ve done well with all the flavors I’ve tried and am a big fan of the espresso, but I do have a bit of a coffee problem.   My time was 2:29:55.  So, I bet my 2:30 goal.

Spartan Beast

I’m starting to really enjoy these kinds of runs.  Yes, I view them as runs not races.  I do them to help break up the monotony of running on the road.  The comradery of the people who run them. The challenge of the obstacles. The inevitable hill work.  But not as much for time.  But I still like to do my best.  So nearly 7 hours to go 13.1 miles even with the obsticals.  That was some of the most brutal terrain that I’ve ever faced. I don’t wear my Garmin on these kinds of races so I’m not sure what the elevation change was but I’m guessing  it was a lot.

It was also a TON of fun. I only failed 2 challenges.  The twister and the rope climb.  Someday I’ll figure out that darn rope.  I could do it in high school but I’ve completely forgotten since then.  This was the most prepared that I’ve been for one of these types of races and that was due in no small part to the coaches at El Jefe where I’ve been weight lifting for the past several months.

 

I’ve had a lot of fun getting to know the weightlifting group and feel much stronger than I have since I was helping on my families farms.  So a big thank to coach Jett and coach Vinny for their patience in teaching me how to lift properly.

This also was the last race that I needed for the coveted Spartan Trifecta.  Which means that I’ve completed a Sprint, Super, and Beast in one calendar year.  I’m actually pretty proud of it.

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That catches everyone up on the racing that I’ve been doing to past couple of months.  Of course I’ve been going on training runs although I’m not sticking to the schedule as well as I should.  Hopefully here in the last 6 weeks of training I can get back to more regular running.  My work schedule changed a little and I can’t make the morning group runs anymore.  This has really bummed me out and demotivated me a little.  The Spartan did a lot to get my resolve back.

Last weekend I went on a “short” 8 mile run.  Honestly, it did feel kinda short.  Although I could feel my knees for most of the run and toward the end my right knee.  I’ve actually been having some pain just walking this week.  But Monday evening I went on a short run with coach V in anticipation of her Olympic Tri next weekend and my knee felt fine.  There is a close to .5 mile loop in my neighborhood that we ran.  I did 5 laps and coach V did 4.  I did 2 “speed laps” in the middle.  Ran an 8:20 mile and that included 2 stops to look for coach V.  I topped out 5:10 min mile and actually held that for a little bit according to the Garmin.  So I still have some speed in there somewhere.

And now for some random pictures from the past few months of training!

Couple of shorter training runs this week and next weekend is the first of 2 serious distance training runs.  The 18 mile run!  should be interesting.

I have a lot of other things to talk about but this is already getting kinda long so I’ll save them for another time.

Until then…C-ya!

 

 

 

Virtual races and Spartans

 

 

Wow, so its been a little busy here.  Lots to recap so I’ll just get to it.

 

I have now done 2 virtual runs in the AZ Sunrise series.  The first one I did during the 4 mile Arrowhead Loop Run on Thursday morning.  It was a pretty good run.  finished in 27:22 which is a 8:47 pace.  It really helps to have people that you run with on a regular basis to help pace.  I pushed pretty hard to stay with the lead group for as long as I could.

A couple weeks later we took a short trip to Seattle.  So, with I was up in the cooler weather I did another 5K for the July 7th AZ Sunrise run since I was going to be running a Spartan that day.

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Running in Seattle was great.  Thanks to Coach V’s years up there she knew some good places to run.  She took me to a trail     That was a out and back run with only 1 turn that I had to pay attention for.  I’m calling it a trail because it was heavy wooded with REALLY tall trees but it was paved so no risk of tripping on roots and rocks.  Even though I did it in the afternoon it was beautiful weather for running.  Sunny, warm but not what a guy from Arizona or Indiana would call hot.  I pushed really hard on this one and was rewarded with a 25:46 finish.  Average pace was 8:17 and the first mile was 7:14.  I haven’t had a mile split that fast since high school.  I looked up where that would have put me if I had ran that in the actual race.  I would have been 4th in my age group.  I’m pretty excited by that and am very curious to see what will happened in a week and a half at the next one.

On to the Spartan.  I ran a Spartan Super back in February.  A super is around 8 miles with around 25 obstacles\challenges.  To be perfectly honest, I wasn’t a huge fan of it.  While on the road and trails I’m pretty competitive and have very specific goals that I’m pushing myself to meet I view these kind of runs as just screwing around.  I’m just out there to have some fun.  The Tough Mudders have more that feel to me.  While I do take it seriously, I’m not worried about finishing times and have the most fun when I’m helping others on the course.

Spartan is a little different.  Almost everyone I talked with there was taking it very seriously.  I was criticized for drinking coffee before the race because “the caffeine will make you muscles need more oxygen while your running”.  That’s the first time I’ve ever heard that.  I’ll need to look into sometime.  But, frankly who cares.  I know a lot of runners that have a serious coffee problem.

Des Linden in an interview I think with Runner’s World talks about getting a bag of coffee beans to take home from everywhere she goes on vacations.  And she won the Boston Marathons during the worst weather conditions in recent memory.  She, along with her Husband and another couple run a coffee company, Linden & True Coffee. (https://www.coffeebylt.com/)

Ok, I’ve gone on rants about coffee before so I’ll stop now.

I need a refill anyway.

Anywho…..

This was a Spartan Stadium Sprint which means that it was basically a 5K with 23 obstacles.  I had a blast!  one 2 obstacles that gave me issues. I can’t climb a rope.  I used to be able to but I’ve forgotten how to do it somewhere along the way.  and the “multi-rig” which is just swinging from rings suspended by straps.  The only issue I had is that the rings where so close to the ground that I could reach them while standing on the ground.  So, every time that I swung between rings my feet dragged across the floor.

It took me 1:13:45 to complete. I could have gone a lot faster but since we where winding around the University of Phoenix Stadium I couldn’t tell how far it was between each obstacle or how much more I had left in the run.  So, I keep to a moderate jog to conserve my strength.  Next time I’ll push harder.

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And riding that kind of euphoric, that was pretty easy, feeling I signed up for a Spartan Beast in October.  That will give me an extra “Trifecta” medal.

Yes, I know, I have a running for the bling problem.

Tomorrow I will run my 4th Arrowhead Loop in 4 weeks. which means that I get a doughnut keychain.  I’m really excited about this.

This weekend should be interesting.  I’m on a triathlon team as the swimmer.  I haven’t swam seriously since I was in high school and would swim practices with the girls swim team.  And I’ve never swam like this in open water.  Or worn a wetsuit.

I had a chance at the beginning of the week to go on an open water swim but I got the time wrong.  I was told they where meeting at 4:30.  I assumed PM, they meant AM. Opps!  I’m hoping tomorrow night to go get some laps in at a nearby pool just to see if I remember how to swim.

I haven’t been very good at all with training runs.  As I mentioned I’ve been going to the Thursday morning Arrowhead Loop Runs. I also did a workout with Coach V’s trainer in Seattle, Chris Reilly.  Great workout but it kicked my butt.

I think that after the fairly intense training that I did for the half I needed the break.  Marathon training starts on July 23 and I’ve got a pretty aggressive schedule set up for that.

And now to finish watching England and Croatia!  Until next time C-YA!

 

Camping and Triathlons

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Time has a tendency to get away from us when we don’t pay attention.  Its been a very busy couple of weeks and I have not been the best at sticking to my training plan.

Basically, I haven’t gotten to the plan I wrote about last time at all.  But I still managed some runs.

I’ve got in 6 runs over the past two weeks including the second in the AZ Sunrise Series.  Several hikes and a short trail run.

We all (Coach V, James, Amelia and I) did a short run for national running day.  and then shared some Italian Ice afterward.  It was a fun little run sponsored by Tortoise and Hare.  They had 2 options, a one mile and a three mile out and back.  Since we had the kids with us we just did the 1 mile.  It was interesting seeing the different techniques the kids came up with for tackling the distance.  James runs intervals.  He would go about as fast as he could for a short distance then walk for a little bit.  Then repeat the process again.  In contrast, Amelia ran slower but didn’t stop, save for a couple of little breaks for water.  Amelia also started the quiet determined chant of “we can do it” with about a quarter mile left. They ended up finishing together and neither have had any coaching which made it interesting to watch.

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The second AZ Sunrise Series race was at the Scottsdale Sports Complex. I was actually a little disappointed with my performance.  It was a little slower than the race 2 weeks before by about a minute.  29:30 for the 5K.  The main issue that I had was when I stopped at the first water station I choked on the water.  Which flared up my asthma and my lungs never did recover.  I was also not in the greatest place in my head for racing.  Nothing bad just a lot going on and my head was in other places.  We were getting ready for a camping trip the coming Monday and my daughter was in town so I was thinking about other things.

I also have been drinking a pre-workout drink, C-4, before the races and I think I’m going to stop doing that.  Since I don’t train with it I’m not sure its a great idea.  Mostly, I was drinking it because of the caffeine content and easier to drink quickly before the race instead of coffee.

Also, its getting hotter here and I think that its time to switch my race shirt to the sleeveless or tank top.

During the camping trip I went on several hikes with the whole crew.  Including a 2.5 mile hike. That I went on a one mile trail run in the middle of.  I know that doesn’t sound like a lot of distance, BUT, coach V and I had two 3 year-olds and a 5 year-old with us.  That’s a pretty good distance for those little legs.  But they were troopers and did it.  Unfortunately, it was discovered that a camera was left on the trail when we took a small break.  So, I ran back about .3 miles to get it and then turned around and ran to catch up.  Overall it took me 14:28 to run a mile over some incredibly rough terrain.

Overall very good trip.  I wish I could have gotten in a couple of early morning runs but that my fault for not getting up.

For Father’s Day my daughter got me some cool clip on reflector lights for when I run in the dark, some Gatorade chews (daddy candy), and a book on using my stick roller and trigger point ball.  She also got me some gear to help when I use my smoker.  I used the clips like night and they are very cool.

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And Coach V came with me!  I always enjoy when she comes with.  It was a slow run but we mostly were analyzing form and establishing a baseline for where she is running.

Tonight we are going to a Good Form running clinic at Tortoise and Hare.  I’ll be really interested in what they have to save both for myself and Coach V.

We discussed a very rough training plan to get her going with running again.  She is mostly a biker. And as she puts it “Really Hates Running”.

The main reason for her needing to get up to speed as it where is that we are both doing a sprint triathlon in August.  It also means that I need to start biking more.  Which means I need a better bike.  I may have a lead on one I can borrow for a little bit before I buy one.

We are also two-thirds of a relay team for a tri in July.  Coach V will be handling the biking duties and I’m going to take on the swimming.  I really need to get in a pool and see if I still remember how to swim.  I was a really strong swimmer back in high school and I know most of the mechanics of good swim form from my time as the manager of the girls swim team in high school.  I’m not overly worried about it but a little practice would be a good thing.

This weekend is the third in the AZ Sunrise series and, unfortunately, I won’t be able to be there.  So, I’m taking their virtual option.  I plan on doing that tomorrow morning during the Thursday morning Arrowhead Loop Group run.  Still trying to decide if I’m going to run in the kilt for that or not.

Hopefully after this weekend my life calms down a little and I can get back to a more normal running schedule.  I’ve been lacking motivation a little recently and hope that its just because its been so busy.

Until next time…C-YA!

Old Bikes and Speed Plan

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Last Thursday I went on the 4 mile run with the group.  And Coach V came and ran with me.  And by ran with me I mean that we started at the same time and finished at the same time.

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Still, it was great to have her out there with me.  I tried staying with a couple of the guys that are always near the front of the run.  I stayed with them for the first mile and a half before I fell off a little.  Still the first 2 mile where at a 8:54 pace.  Which for me is pretty good and really consistent.

The third mile was horrible.  My calf tried to cramp several times.  My breathing got out of whack.  Just not a good feeling mile.  Still managed a 9:25 mile.  The third mile was much better.  Partially because I knew that the end was near.  The last mile I ran a 8:34.

So……Here’s the plan.

I’m going to run 3 days during the week.  Tuesday, Wednesday, and Thursday.  I’ve gotten word of a 4 mile group on Tuesday mornings.  Wednesday I’ll do speed work. Either hills, fartlek’s, or pyramids.  And then the Arrowhead Loop group run on Thursdays.

Saturdays will be a bit of a wildcard.  Every other Saturday I am signed up for a 5K in the AZ Sunrise series.

The guys at breakfast are trying to get rid of my excuses for not doing a triathlon.  As I’ve mentioned several times on here I’m not a biker.  The guys on Thursday believe its because my bike is from the Carter administration (1970s for those who don’t know who that is).  I have a mid 70’s Schwinn.

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Its not a bad bike.  Technology has just past it by.   One on the guys has offered to let me borrow one of his bikes that doesn’t fit him to get me started.  Which is nice since they can cost a lot of money for something I’m still not sure about.

They also invited coach V and I to a weekly open water swim that they do to practice for tri’s and some rides that they go on.

The swim part doesn’t worry me that much.  I’m a pretty strong swimmer and comfortable in a pool.  Haven’t done much in the way of open water but how hard can it be?

When I was in high school I was the manager of the girls swim team.  Which I know doesn’t sound like it would do much for my swimming ability.  It was great for my social life though.

Anyhizzle…..

Once or twice a week the coach would let me swim the practices with them and I was always in the inter-squad meet that they would do a couple of times a season.  I used it as off season training between cross country and track season.

I also plan on doing weight training on Monday, Friday and one of the days on the weekend.  I need to get my upper body strength built up so that I can do better at the Spartans and Tough Mudders.

My goal is to get under an 8 minute mile average for 5ks and try to take as much of that speed into the marathon training as I can.

And all in the Arizonian heat.  Should get interesting.

Until then….C-YA!

 

Sunrise Series and Prednisone

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Its been awhile but the break is now over!

Saturday I  the first in the Airzona Sunrise Series.  This is a set of 7 5Ks in different locations throughout the Phoenix area.  There is another race every other weekend.  Last Saturday was at Kiwanis Park in Tempe, AZ.

It was a nice out and back course that curved around a pond and beside one of the canals.  Pretty fast course, although, it did manage to go uphill both ways which is an interesting feat in an out and back.

I ran it in 28:13 making it the second fastest 5K since high school.  Given that I haven’t ran much in the past month. (This brings my total in the past four weeks to 7 miles.)  I’m pretty happy with it.

Everything felt good for the whole race. I was tired afterward, but nothing felt injured.  I do need to work on speed but I think that this was a good baseline run.  The next race is on June 9th.  So, I’ve got two weeks to find some more speed.  The main thing that I think that I’ll be fighting is the heat.

It’s starting to get hot here in the valley of the sun.  as in today hit triple digits and I don’t think we will be turning back until September.  So, That should make things interesting.

Speaking of that ridiculous cold/upper respiratory infection.  One of the lingering effects of it was a sore throat.  It just wouldn’t stop.  I lasted 4 weeks total and added an ear ache in the past week.  I only just got rid of it thanks to some high powered medication.  Namely another round of stronger antibiotics and a little thing called prednisone.

Prednisone is an interesting thing.  It’s a steroid used to reduce inflammation.  Namely my sinus passages.  Yes it had gotten that bad.  But it has some side effects.  I’m hungry.  Like REALLY hungry.  All the time.  I ate a big lunch today and was hungry about 5 minutes later.  I’m also really thirsty.  Like I drank about 250 ounces of water today.  The most fun effect though is that I’m wired.  Its like drinking about 10 pots of coffee all at once and no crash in the afternoon.  I’m getting a lot done at work right now and will probably start attacking the house tomorrow evening.  I’m hoping that I can go on a run tomorrow night as well.

 

Until then…C-yafb_img_1527546568846

Missed runs and Refocusing

20180427_110636.jpgSo, its been awhile since I posted anything. That’s partially because I haven’t ran in over two and a half weeks. But I have a fairly good reason. At least I think it is.

Two days before the race I started to get a little bit of a sore throat. Not a big deal I thought. I started pushing vitamin C pretty hard and decided to take it easy. Friday I had a little bit of a sniffle but again didn’t think much of it.

Then came the plane ride to Indiana.

Flying with sinus issues is never fun. But, I’ve survived it before and was confident that I would again. As the nearly 4 hour flight wore on I began feeling worse and worse. I was getting colder and colder. Even my three year old daughter cuddling up next to me wasn’t warming me up any.

OK, I have a fever.

Then came the uncontrollable shivering.  Coach V was getting pretty worried about me at this point and started mentioning that a half marathon in less than 12 hours might not be a best idea.  I dismissed that thought at first because I’m stubborn and hated the idea of all this training and not taking my shot at a sub 2 hour half.  I was sure that the fever was about to break and that with some sleep I’d be fine.

We landed, got our bags, and I made the very tough decision that it would be better not to drive to Illinois get 3 hours of sleep and then run.  The better plan was to go to our friends in Noblesville and be able to sleep in the next morning.

When Anna pulled up to take us to her place she thought that I “looked like hell” and that it was a good call to not do the race.

They took my temperature right before we went to bed and I was still at 102.  Honestly, I thought it had come down quite a bit from earlier.

So, I slept until 10 I think.  Temperature when I woke up was still 102.  But it broke shortly after I took a shower and I was feeling somewhat human again.

The decision not to run was the right one.  Even though it killed me, metaphorically speaking, to bail on a race.  I think that it may have come close to literally killing me if I had run it.  Best case I would have been extremely disappointed with the result.

So, I suffered though the next week with a horrible cough, sore throat, and I completely lost my voice.  Which is fun when a lot of your job includes being on conference calls.  I was coughing so bad especially at night that I was waking myself up and couldn’t get back to sleep.  A whole week of only 3-4 hours of fitful sleep is not a great idea. Finally the next Friday my boss came by and told me to go home and see a doctor.

So, I did. and that’s when I was told it was an upper respiratory infection and that it would be a good idea to take a couple of days off work.  They also gave my antibiotics and REALLY good cough syrup.  Well, I call it really good but it was really effective.  It tasted absolutely horrible.

Now in week three of the illness that won’t quit.  I still don’t feel great.  my throat is still sore and I can’t hardly stand the thought of running.  And at the same time I am very eager to get going again.

I’ve taken this time to really think about where my priorities are in running.

I need to get faster.

Like I want to be ALOT faster.

That started with shorter distances and working on my form.  I’m going to incorporate hill training into my weekly routine and I am looking to find a track to do some speed work like pyramids and intervals.  If anyone reading this has ideas on increasing speed I’m open to try things.

I’m also doing more short (5k) races over the summer.  The race schedule for the year currently looks like this:

5/26– ARIZONA SUNRISE SERIES – KIWANIS PARK

6/9- ARIZONA SUNRISE SERIES – SCOTTSDALE SPORTS COMPLEX

6/23- ARIZONA SUNRISE SERIES – FREESTONE PARK

7/7-Spartan Stadium Series Sprint – University of Phoenix Stadium

7/7- ARIZONA SUNRISE SERIES – ARIZONA FALLS

7/21- ARIZONA SUNRISE SERIES – RIPARIAN

8/4- ARIZONA SUNRISE SERIES – RIO VISTA PARK

8/18- ARIZONA SUNRISE SERIES – FOOTHILLS

12/2 Hot Chocolate 15K

12/9 Buckeye Marathon

12/15 Estrella Trail 10K\5K Challenge

Most of them I will do in person, 3 I’m going to do a virtual run since I can’t be there on race day.  I’ll probably add some more to fill in September through November.  Although that will be the height of the Marathon training so it might be best to lay off the races for a little bit.

Its a neat series with each race adding to a point total that makes you eligible for a drawing in the fall.

Hopefully my throat calms down soon and I can get back to it this weekend.  Until then…C-YA!