Week #3 Marathon Training Program

This is week #3 for the training program. Everything is going well. No injuries. Sometimes I feel some pain on the top of my left foot, and also on the hill of the foot. Pain disappears or it is not noticeable when running. Fighting against the weather, but so far so good.

Had to run on treadmill (TD) three times last week, because weather conditions were horrible. Also, I have been trying to run with friends as much as possible. That helps a lot.

Week #1 Training Program for Saint Louis Marathon

This is week #1 for my marathon training. Haven't decided yet which program to follow. Most probably, I will do something in between the Beginners and the Experience Runner Program.
We ran eight miles starting at 5 o'clock this morning. Had my first fall running. My right knee hurts, but no real injury other than that.

New Bo Run Half Marathon

Signed up a couple of days before the race. I was able to get a t-shirt. Signing up was easy.

Race started at 7:30 AM near the New Bo Market. There were about 500 runners for the half marathon and 320 runners for a 10K race, We all started at the same time. Chip was behind the bib number.

The route was a little bit different than in 2013 when I ran it for the first time. This time was a little bit more scenic. Beautiful course. Lots of good runners, so it was easy to stay in a group.

Some people liked the ceramic medal, I didn't. Goodies after the race were excellent (burritos and pastries).

It is always hard to decide how fast or slow to run. It all depends on how one feels. Having so many runners makes it easy to stay with a group, and if it is too slow, catch the group ahead.

Pictures were taken by Dan Rolling. He did an excellent and professional job.

Results: Open in a new window.

Gamin Connect: Open in a new window.

Dam to Backpocket 7 mile Run

I picked up my t-shirt and bib number on Friday, one day before the race. They also gave me a glass with the Backpocket emblem embedded on the glass.

Cost of the race: $45 dlls.

Buses departed from Backpocket at 4:00 PM on Saturday. They took us to the Coralville dam, where race started. We walked to one of the shelters on the one side of the dam, where there were bathrooms. The shelter was a nice place to hang out before the race, which started at 5:00 PM.
First mile is tough because first we go downhill, but then we have to climb up the first hill again. Once we get to the Overlook Rd things get flat. The bicycle trail on Dubuque Rd is not too hard. Most of it is downhill.
The "heartbreak hill" was at the peninsula neighborhood. There was a table with water just before the hill, which was very nice. I received third place in my age group. Unfortunately, no medals are given in this race.

Very happy with my chronos this year, improved more than a minute from last year:

2013:   56:43 min
2014:   56:23 min
2016:   55:15 min

Results: http://xterrasugarbottom.com/backpocketrun.com/files/Dam-Backpocket-Run_7-Dam-Miles_Overall_Div_old.html

Amana Millstream Amana Back Roads Half Marathon

I registered a day before the race trying to save some money on on-line fees. Cost of the race was $65 dlls. On the expensive side, but a lot of half marathons are about that price these days. Walk-in registration ran from 5:30 to 7:00 PM on Friday. I got a t-shirt this time. Not a bad quality t-shirt.

Race started at 7:00 AM on Saturday. Excellent time to avoid the warm weather. The director did a wonderful job letting runners how much time there was left before the race started. There was plenty of parking near the start line.

There were 137 runners for the half-marathon, 65 males and 72 females. There was a 5K race that started at the same time than the half-marathon. There were enough porta-potties near the start line.

First couple of miles were on asphalt. Rest of the race was on gravel roads. Some parts of the road were nice to the feet, but others were too rough (to go barefoot). There is a tough hill in mile seven (from 724 ft to 892 ft). A couple of other hills are also a little bit tough. On mile 10.25 you go down on a steep hill and then gets flat again to the finish line. You can find a map of the race with elevation chart @ http://www.mapmyrun.com/us/fairfax-ia/back-road-half-marathon-route-325368875.

There were enough water tables on the way. Most of them provided runners with water and/or Gatorade. There were volunteers in most of the turns, and not being an elite runner, it was easy to follow the route with other runners.

Results were posted a few hours after the race the same day. http://www.wayzataresults.com/event/show/355387862.

Award ceremony started around 10:00 AM. Socks were given to first three places in each age group. It seems to me there was a mistake, and 60 and + group did not get awards. That was a misfortune because these guys deserved proper recognition. I hope the director pays more attention to this important detail. It's not about the award, but the recognition all these runners deserve.

Medals were given to all finishers. It's not a bad medal, but I have seen better ones. The medal can be used to open Mexican beer!

Bix7

Not so sure how my feet are recovering yet. I changed to running on my new Nike shoes and they have caused a small discomfort on the side of my toes. I am wearing band-aids around the toes and they seem to be helping. Decided to run Bix7 tomorrow morning. Plan to go slow and take it easy... at least the first half of the race.

First Week Two Miles

Started running again on the road. Clear Creek Trail is a nice place for short to medium distance running. Ran a couple of miles for two days in a row. Legs are feeling alright. Decided to run on my new Nike running shoes. It feels like I am out of shape. A month has passed since Grandma's marathon in Duluth.

Ultra runners are finishing Badwater 135 today. Oswaldo came in eighth place. That is the toughest foot race on earth. This man is unbelievable. He finished in 27 hr 59 min!

HTRC

Started running again.  I am taking it very easy and not pushing myself. Ran a couple of miles this morning at the HTRC. They have a treadmill like the one at CRWC. Really fancy treadmill where you can set the speed (MPH) with the push of a button. Ran at 4 MPH (jogging). Hope to continue this for one week, before I hit the roads. 

Am I ready for running again?

That is the question. Muscle stopped hurting.  I think I need to start running really slow.  Take it really easy. Probably, exercising on the elliptical machine first and then trying some treadmill at the CRWC. 

Have been biking. Riding the bike does not hurt and probably strength some muscles on the leg. 

Healing Power

Stopped running until Peritoneus longus gets better. Actually, I am starting to feel a lot better. I would like to try running on a treadmill first to test the leg. We shall see...

Just Walking

Leg muscle still hurts when I try to run and when I walk down stairs. Otherwise, it is alright. Have been walking around the track with the new Nike running shoes. Very frustrating not being able to run. But thought the leg need to heal and get better before I run again. 

Watched the Olympic trials on TV yesterday. Unfortunately, E Sowinski did not qualify for the Olympics, a lot of very good competition. 

Nike Tennis Shoes

Altra tennis shoes have a large toe box, which I believe is ultra important when running. Unfortunately, stores in my area do not carry this brand name. But, they were able to show me some zero-drop shoes and also some with a large toe-box. 

I decided to buy some Nike shoes. They seem light, flexible, and most important for me, they have a large toe-box. 

I am eager to try them. But, my Peroneus Longus muscle still aches. So, I decided to take a break from running until I feel better. I will do more biking and try to strengthen the legs. 

Nike Tennis Shoes

Altra tennis shoes have a large toe box, which I believe is ultra important when running. Unfortunately, stores in my area do not carry this brand name. But, they were able to show me some zero-drop shoes and also some with a large toe-box. 

I decided to buy some Nike shoes. They seem light, flexible, and most important for me, they have a large toe-box. 

I am eager to try them. But, my Peroneus Longus muscle (left leg) still aches. So, I decided to take a break from running until I feel better. I will do more biking and try to strengthen the legs. 

Peroneus longus

Did not run for a few days after the marathon until today. I still have this pain on the outside of my leg. I believe this muscle is called Peroneus Longus.

I am icing the calf muscles several times a day. I want to stay away from ibuprofen. I found some videos on YouTube on how to strengthen these muscles. Exercises and icing seem to be working. 

Peroneus longus

Did not run for a few days after the marathon until today. I still have this pain on the outside of my leg. I believe this muscle is called Peroneus Longus.

I am icing the calf muscles several times a day. I want to stay away from ibuprofen. I found some videos on YouTube on how to strengthen these muscles. Exercises and icing seem to be working. 

Grandma's Marathon

Traveled to Duluth, MN and stayed in a dorm at Scholastica College. Not the best bedroom, but it was OK. The problem was that all restaurants were far away.

Marathon started and I tried to take it easy.  Mistake: Believing a miracle will occur and I'd be able to run fast for 26 miles. Stayed closed to Wendy and Cristi for half a marathon. Not a good idea. I should have stayed with Dan instead.
I paid for my mistake in mile 13. Had to walk/run. This method is not that bad, and I was still able to finish in a decent time (pace: 9:40 MPM), or no so decent?

LINK TO GARMIN LOG

Grandma's Marathon

Traveled to Duluth, MN and stayed in a dorm at Scholastica College. Not the best bedroom, but it was OK. The problem was that all restaurants were far away.

Marathon started and I tried to take it easy.  Mistake: Believing a miracle will occur and I'd be able to run fast for 26 miles. Stayed closed to Wendy and Cristi for half a marathon. Not a good idea. I should have stayed with Dan instead.
I paid for my mistake in mile 13. Had to walk/run. This method is not that bad, and I was still able to finish in a decent time (pace: 9:40 MPM), or no so decent?

Garmin Connect

Tapering Time

It's Wednesday. Marathon is Saturday morning. I might go running easy this evening. My leg is feeling a lot better. I still have pain on the side of the leg, but it is bearable. I am happy to have survived the five miles on Tuesday morning. It looks like the calf sleeve helps and it also helps to warm up as much as possible before going for the run.

Side Leg Pain

Cannot get rid of this pain on the side of my leg!  It hurts badly in the mornings and makes me run like a 100 year old man! But, once muscles warm up, leg is fine!  I guess that is the secret, warm-up!

I have been tapering for the past few days. Friday morning ran from RunningWild store to the track and back. Saturday and Sunday ran about seven miles run/walk intervals of one minute. This morning, I rode my bike for about ten miles. 

I hope my leg recovers and I can run 26.2 miles on Saturday morning in Duluth. Not expecting a BQ, but hopefully a PR! 3 hr 45 min. 

Dam to Dam Half Marathon 2016

Time: 7:00 AM, June 4th, 2016
TIME: 1 hr 57 min 15 sec
Pace: 8:57 MPM

We parked on the street in downtown Des Moines (Locust and 5th). Walked to where the school buses were and took us to the dam. Buses were loaded with lots of runners. Weather was perfect, not cold, not hot. Found porta-poties available at the very end of the road. We also met our running friends and posed for the traditional photo.

Runners lined up according to their pace along the dam. Started my watch after crossing the blue mats. It seems like no pacers were available for the race. Stayed with my running friends for the first six miles. Had some energy on my legs, so I tried to maintain the initial pace or better. Finished without my friends, but just before two hours. 

Mile seven is where the highest point is. Everything else is pretty much downhill.

Winner of the race today was our Iowa City friend Nick Holmes!

There was plenty of food at the finish line. Gatorade, water, chocolate milk, bananas, and BBQ sandwiches. Of course, we received a pretty medal after crossing the finish line.

There were beer and Smirnoff drinks for the adult runners. Of course, you don't have to wait to much for your drinks if you finish the race fast!

Running Shoes: Why we don't need them

Running Shoes: Why we don't need them

Need to start running barefoot sometime soon. Running barefoot alone is not going to make you a good runner, but it will help you improve your running form. The best way to learn how to run is by doing it slowly and barefoot.  Running barefoot has its own caveats, your feet are going to get dirty. For this reason, one way to solve the problem is by running on simple sandals. The best sandals I have found so far are the Luna Sandals fabricated  by Barefoot Ted. Currently, I wear Columbia sandals and they work just fine. As Chris McDougall puts it, "the less, the better."

Tuesday Morning Run

Had to get up very early in the morning to take Pedro to the airport (3:30 AM). Dropped him at CID airport at 4:00 AM and headed back home to get ready for the six miler. I felt very sleepy. 

First mile was tough because my legs were stiff, but they eventually warmed up and had a good run. Weather is perfect in the mornings. It gets too warm in the evenings. Felt a little bit tired but overall pretty good. 

Calf started hurting a little bit, but pain sometimes goes away. Walking at the Woodpecker Nature Trail helped me bunch the other day!

18 mile attempt --Hills to Lonetree

Sunday morning. Calf was not really hurting even though it is still injured. Longest run previous to today's was last week's Kewash Nature Trail Half marathon. I knew it was going to be tough. I wanted to try it going slow, but running with my running buddies is hard to ask them to go slower. Started running in Hills by Dan's house. I really didn't know which way we were running and where the water stops were, which didn't help. I thought several times about stop running and start walking. It became a reality in the very last leg, still with five more miles to go...

The plan is to run Dam to Dam next week and ten more miles the next day.  I hope I can do that. I should stay with the group and do not try anything crazy. 

Wednesday Morning

Leg was hurting this morning (left side of the calf). I did not feel like running, so I just walked to McDonalds and back home. There were times where leg did not hurt, but others when leg hurt more. 

Rode my bike to the track and met the RunningWild group in the evening. Legs were still tired and stiff. But I was able to run slow.

Kewash Nature Trail Half Marathon

Kewash Nature Trail Half Marathon 2016
May 21, 2016
TIME: 1 hr 49 min 48 sec
Pace: 8:24 MPM
Garmin Connect: https://connect.garmin.com/modern/activity/1177723473

It's not exactly a road race nor a trail race. Kewash nature trail is very flat with soft land.This is the third year is organized by local Becky Harkema from Washington, Iowa. Half marathon started at 8:00 AM. First mile is road race in downtown Washington. Then, the course follows on the nature trail which is straight and very flat. There are several water and gatorade stops during the course. I also saw a porta-potty available close to the trail. A professional photographer takes pictures when runners are passing the famous bridge (that's in about mile three). There is a cone at the middle of the distance and we have to make a u-turn. It is fun to meet the runners ahead of you going to the cone and runners behind you after passing the cone!
The problem is when we get to Main Street. There is nobody there to tell you which is Main Street and which way to go and you are so tired it is easy to make the wrong turn. Everybody who finishes gets a medal and there is plenty of goodies to eat after the race. Awards are given to runners while slow runners are still arriving. Very informal award ceremony. Overall, a good race to run when preparing for a marathon!

Got up thinking I was not going to be able to run because of the pain on my left leg. Took a shower and started to feel better. Drove to Washington and got my bib number. Tried some walking and moving to get warmed up before the race. Race started at 8:00 AM.
I thought I was moving slow, but ran first mile in 8:23 min. Second mile was in 8:14 and third in 8:16 min. Tried to slow down a little bit, but I liked chasing runners.

Thursday Run

My friends wanted to start running at 4:45 AM this morning. I got up at 5:00 and felt extremely tired and my legs were hurting. I felt pain on the side of my left leg and also on my right thigh. I went outside and did some walking and a little bit of running.

Not sure what the problem is. It might be wearing sandals when I run on hard pavement. It might be wearing dressing shoes during the day.  Today, I brought my vibram dressing shoes to be more comfortable. I hope they help. I might do some running this evening while Sophia is in gymnastics. 

Tuesday Morning Run

I planned on running four miles this morning. So, gout up and headed outside. Started walking for 5 to 10 minutes to warm up and then started jogging slow. Ran into Zack Baker who was running very fast himself! Arrived to mile one before the bridge on Mormon Trek and then headed through the bicycle trail towards City Park. Kept going until hit mile two. Then, headed back home. 

Get Moving for Healthy Kids

Sophia and I ran this 5K race this morning. I felt very good going that slow and felt very proud of my beautiful daughter. I kept pacing and coaching her during the race. I am so proud she received her very first running race medal, third place age group 7-9 years old. I kept telling her all finishers are winners, but she pushed herself to her limits for the last 100 m. Excellent job Sophia! She ran so fast I almost couldn't keep up with her!

Saturday Ten Miler

According to my marathon training plan, I was supposed to run about 14 miles. Because of my past calf injury decided to run ten miles only. The first couple of miles were the hardest. But things got easier after warming up.

Mexico City

Sometimes I get to eat lots of fresh fruit, but sometimes I indulge myself eating high-fat tacos and Mexican food. Not easy to eat healthy all the time.
Finished reading the book Crimenes Que No Olvidare by Alicia Ximenez Bartlett. All the stories were awesome, but the last one was one of the best. I would love to read another book by the same author.
Calf is getting better, but it is taking its time. I have been running/walking. Taking it easy. I am looking forward to run a good Half Marathon on May 21st.
Visiting ULA-Coacalco.
Not sure what we will do this evening. I do not mind going for a walk again. Gotta keep those legs strong. I hope this light training will benefit my legs.

Mexico Ghandi Park

Calf still hurts. However, went walking/jogging for about 3 miles. Very slow running most of the time. Gotta get better. Lots of massaging and diclofenac.
Had some great fresh fruit after exercising, cucumber, jicama, and pineapple. Really good. Also drank chia with lemon water.

Red Shoe Half Marathon

Decided to run in shorts and sandals. Not sure how fast to go...  Started going too fast. First mile was done in 7:30 min. Second mile was another fast mile in 8:05 min. I was waiting for Dan who kind of got behind. He was a lot smarter than me. Third mile, my calf was in pain!  There was no way I could keep running. Had to start walking and felt pretty bad about it. Thought about DNF.
But, things improved when I decided to jog very slow. Followed a couple until mile 9. Then, I decided to go on my own a little bit faster. Last mile was finished in 8:42 min. and the last leg was done in 7:53 pace.
Lesson to learn:  Start slow. Go behind my pacers, not ahead of them!  I will try to recover fast enough and be ready for the Kewash Half Marathon on May 21st.  I do not intend to PR the next Half Marathon, but take it as training for Grandma's Marathon on June 18.

I plan to go swimming this evening. My legs need a lot of rest. Fortunately, my legs feel better today. I couldn't feel my legs last night. They were so weak.

Cretzmeyer Track Friday Morning

Felt pretty tired this morning and cold Iowa weather did not help. However, decided to get out of bed and at least do some walking at the track. Seeing a couple of friends motivated me to give it a try. Tried to walk a couple of laps for a warm up and then initiated some running intervals.

distance	time	pace
200 m	52 sec	7:11
400 m	1:52	7:30
600 m	2:49	7:46
800 m	3:44	7:53
800 m	3:49	7:42
600 m	2:41	7:27
400 m	1:43	6:59
200 m	45 sec	5:54

I felt pretty good. Considering my right calf is being tight and injured for a few weeks. I did not want to push too hard because of the half-marathon coming on Sunday.