Giving 100% ... While It's 100%!!!

First of all this morning ... CONGRATS TO MY SUPER TRIATHLETE WIFE who had another great triathlon this weekend!  She is getting faster and stronger, and I'm sure it's just a matter of time before she sets some kind of world record or something.  You can read about it here at Slowly Tri-Ing!  Congrats baby, I'm so proud of all the hard work you're putting in and the great results you have to show for it!  You were "Great Today" (yesterday)!

Overall, it was a pretty good weekend of running.  But by the unrealistic standards I set for myself ... it was a failure!  Overall, I know I pretty much accomplished what I set out to do, but I had planned on running back-to-back days of 18-20 milers on Saturday & Sunday.  I actually ended up running 17 on each day ... that's why it was a "fail".  Yes, I know it wasn't literally a "fail" ... 17 miles on back-to-back days is not EMZ worthy or anything, but it's pretty good for me.  It's just that if I don't meet my predetermined goal, I don't consider it a success.

Foggy start ... in August???

So why the shortened runs?  Well, my legs actually felt great over the last two days - I can tell I'm getting stronger and stronger ... but the FRIGGIN' HUMIDITY got me!  My shorts were 100% soaked by mile 5 both days.  On Saturday, it was about 78 degrees, with 80% humidity, which wasn't horrible - though definitely not ideal.  But today, even though it started out at 66 degrees, it was friggin' 100% humidity and really foggy.  After the fog broke, it heated up pretty quick to about 85 degrees with 90% humidity.  Warm for a long run!  But it is August and I was happy that I pushed through and got the mileage in that I did.

All in all, I feel absolutely great from the results I'm getting from the additional mileage.  I feel like my plan is working and I'm getting better as a runner as I move toward my back-to-back marathon goal in October.  I'm putting in about 80-90 miles per week with double runs on two different days, PM leg workouts on two different days, speed runs and tempo runs mixed in, and two long runs on the weekend.  Quite a load, but I think it's accomplishing the goal.

As far as other races go, I have the Kansas City Royals 5K this weekend with Madi and her boyfriend Nate.  I really want to PR in this one and think I should be close ... but it will be tough.  Last  year I finished 8th overall out of about 800 people, which was one of my best races ever.  I also PR'd with a 6:03/mile pace and I really want to be under 6:00/mile this year.  If I can get my 5K PR under 6:00/mile, I'll probably call that good and quit trying to get faster for short races.  I mean, I'm not getting any younger!  We'll see I guess.

I also have a marathon in Sioux Falls, South Dakota on 9/11/11 - about 3 weeks away.  I really want to run between 3:10 & 3:15, and think I should be able to ... but if I don't, I'm not gonna stress about it.  The big goal for the rest of this year is completing the back-to-backers.  Everything else is just a bonus.

Hopefully I'll get some good fast runs in mid-week. I'll be able to tell from those if I'm gonna PR in either of these races coming up.  Have a great week and stay healthy!!!
... be great today!

What Happens When You Get Knocked Down?

"Did you go home and boast about your greatness after your 2 mile wuss out?" 
 - Rachelle of Running for Trevor "mocking me" after my horrible run yesterday

Don't think for a second that I was "offended" by Rachelle's comments!  That might have been my most favoritist comment that anyone has ever left me.  I literally "lol'd"!  Rachelle "gets" me, and I know she was just jabbin'!  Plus, Rachelle is one of my favoritist runner/bloggers!  You should check out her AMAZING reports of SPEED on her blog, but more importantly read about her amazing story and why she runs.  She's awesome! (Yes, I know favoritist is not a word.
 But Rachelle was right ... I did "wuss-out" after two miles on Wednesday.  I was energy depleted, dehydrated, it was humid, excuse, excuse, excuse!  In the past, when I've had huge failures like that, it would really bum me out and I might really slide the next couple of days ... but not this time baby! Today was different! 

I really feel like I'm in a good groove right now and getting stronger and faster than ever.  So I got right back on the ol' "workout horse", and ran 10 miles this morning in Ankeny, IA - which is awesome because it's flat!  I had a tempo run scheduled and wasn't sure how it would go ... but here are the splits:

9:21,  8:11,  7:53,  7:17,  7:10,  6:45,  6:55,  7:13,  6:48,  7:13

Avg HR 162 (a little higher than I would have liked, but it was pretty humid)

Even though they were kind of all over the place as far as pace, the last seven tempo miles were at an average pace of 7:03 ... which is right were I want to be right now for the "lowish" amount of effort I seemed to be running with.  I felt really fluid and smooth and I'm running almost 95% pain free these days - which is nice!  (I still have a little soreness below my right butt cheek in the top of my hamstring.  But it's getting better!)

This evening, I got 7 more miles in with a nice smooth recovery run, for a total of 17 today.  So far for the week I have 70 miles with an 18-20 scheduled back-to-back on Saturday and Sunday.  I've been averaging 80-90 miles for the last few weeks and I feel great!  Hydrating and refueling are the biggest challenges, but overall my energy level is fine!

I know I'm getting stronger as a runner, but yesterday's disaster of a run was a good life lesson I guess. Not that anyone is gonna learn much from me.  But we're gonna get knocked down from time-to-time. Our character is revealed by how long we stay down.  Hopefully I'm gaining "character" as a runner and not staying down as long ... even though most people would probably define me as just a "character"!
... be great today!

Bring The Ruckus ... (I Mean Cooler Weather!!!)

ALERT ... ALERT ... GREAT RUN THIS MORNING!!! 

A day after a fair 12 mile tempo workout, a hard leg workout at the gym, and a couple of months of swealtering heat ... we had the coolest morning in a  long time, and my best run in weeks!!!  It was only 65 degrees, with 82%  humidity this morning ... and we got fast y'all!!! (... well, fast for me anyways)

Great, short progressive run this morning with the following mile splits ...

8:55,   8:16,   7:26,   7:20,   7:18,   7:06,   6:46,   6:37

Avg Hear Rate ... ONLY FRIGGIN' 154!!!

Man that felt awesome!  I have another SLOW recovery run scheduled for this afternoon and then rest tomorrow.  But my Saturday run is in Oklahoma ... I'm sure that will be "nice & cool".

"Throw up your RAWKFIST if you feel it when I drop this!" I have no idea what that means ... but it sounds AWESOME!!!
... be great today!

My Body Thinks I'm A Hater!

A while ago, someone commented, "Do you ever have a bad run?" ... 'cause all I write about are the good ones!  That's true I suppose to an extent ... I mean I probably do subconsciously try to paint myself as a Super-Stud! (C'mon, I'm a 42 year old grandfather who's losing hair and gaining freckles ... so I'm trying every trick I know!!!)  That being said ... lately my runs have been "not great"!!!

Do any of you remember Rod Smart from the short lived XFL?  His name on the back of his jersey was "He Hate Me" ... kinda stupid, but kinda funny too.  Well I think my legs are beginning to take up the "He Hate Me" cause!  They seem to be rebelling against all the mileage I'm running.   I'm still getting the miles in mind you ... 1,804 as of this morning ... and thankfully, no injuries to speak of.  But I'm just really "dead legged" lately.

I had a good weekend as far as mileage goes with 16 on Saturday ... 18 on Sunday ... 16 on Monday - but they were REALLY tough to get through.  The 82 degrees and 91% humidity average conditions were partly the cause ... but at this point I would expect the runs to be a little easier.  My pace is not bad, but overall it's just a struggle.

We'll see how this week goes!  Have a good one!
... be great today!

Training Report: Embrace The Heat

Ash tree in the setting June sun from our backyard

Ah yes ... finally summer again!
After one of the longest Missouri winters/cold springs I can remember, my old training buddy, Mr. Sweltering Heat made his welcome return this week.  Yesterday morning's run was 75 degrees, with 92% relative humidity.  And in about a month, this will be considered a "cool day" to run.  It was one of those mornings when all of the windows on the house were dripping with condensation, just like my skin and clothes after the workout.  And while summer runs like this are sometimes tough to get through, leave my legs feeling like Jell-O, my lungs like two giant water balloons, and seemingly steal all of my energy for the remainder of the day ... the are a welcome friend!

For years now, like many of us, I've noticed that I perform much better in fall races as opposed to those held in winter or spring.  I'm much stronger and faster, and at times in the autumn months, I feel like I could run for days.  And while there are some obvious reasons for the increase in energy and stamina, such as losing additional winter weight during increased summer activity, and simply more opportunities to train in better weather conditions, the actual reason is a bit more scientific than that.

Sweating
When summer temp's rise or physical activity increases, our body temperature begins to elevate as well. Acting as an internal thermostat, the hypothalamus gland in the brain sends a signal to the sweat glands in our skin to begin sweating to cool us down.  As sweat beads gather on our skin in liquid form, they ultimately turn to a gaseous state through evaporation.  This transformation from liquid to gas actually ushers away some of the heat generated in our bodies.  (reference 1)  And thus, our bodies begin to cool themselves.

Summer Heart Rate

Problem ... when the relative humidity is very high, this natural evaporation process has trouble doing its job.  With a high level of moisture in the air, evaporation is slowed because there is nowhere for the sweat on your skin to go.  And as your body temperature begins to rise, your heart rate increases as blood vessels begin to dilate in an attempt to increase blood flow from your core to the surface of your skin.  The result is a higher heart rate on hot, humid days.  Some studies show that at a given pace at 75 degrees, this same pace at 90 degrees will increase your heart rate by about 10 bpm. (reference 2)

Make It Work For You!
But this can be a great thing!  If you constantly train with an elevated heart rate at a given pace in summer months, in theory this same pace should be achieved more efficiently with a lower heart rate when the temperature and humidity of the season begin to drop.  Thus ... stronger, faster races in the fall months.

Speaking from experience, heavy training for about 3 months last year in 75-80 degree heat with 85-90% relative humidity was the single most important factor that "pushed me over the top" to my first BQ in a race at an altitude of 5,500ft above sea level in Logan, Utah.  After endless morning runs in the suffocating heat, the higher altitude had no little to no effect on me.  High heat index training and altitude training have similar results on the body.  Both elevate the heart rate, though for different reasons.

Of course there are health risks involved in high heat index training.  As your heart rate increases, care should be taken to listen to your body, rest, and get plenty of replenishing fluids.  Also, it's always a good idea to consult a doctor before beginning any training plan, especially one that increase heart rate from normal training levels.

So ... sure it's hot!  Sure it's tough to breath on those mornings when all you can see is the hazy atmosphere hovering around the dim street lights.  But embrace it!  If you use it your advantage, it can make you a stronger, faster runner ... with your next PR right around the corner!
... be great today!