Week 18: Ups and Downs

This Saturday I could not train with the LA Roadrunners as I was with my parish's Confirmation retreat ... in the mountains.

So, last week I spoke with my senior pace leader about my knee and also about this week. He gave me some hints for my knee and also said to just do hilltraining, which is about all you can do in the mountains! So, Running Springs (hey, that seemed fitting) and San Bernadino County became new training frontiers.

I woke up after very little sleep Saturday morning and felt my knee was having a bad day. I have been icing it, taking Aleves, etc.; but, this was not good. Still, I got into my Roadrunners gear and set out to see what I could manage. (Yes, shorts and the shirt!). I also had my running shoes as there was essentially no ice and brought my trusty Garmin 305 for help.

I began with a trip down the entrance road from the highway. I realized any idea of 10:30 pace on the hills was not going to happen. I started to do my best and was going up and down and along (I did make a quick stop as I found some ice/snow still present and had to honor my Canadian roots ... so got some on my face). I reached the main highway (California 330) and decided to not become a hood ornament and turned back down the road. I then went past the camp and church and into the burn area, where a huge fire had blazed through two years ago. There were some really nice new homes as well as construction sites (in California!!!). I went along for a while, still going up and down, as well as enjoying the pine trees and seeing squirrels, birds, etc. before turning back to the center.

At the retreat center, there are some very good slopes; so, I ended up doing five laps around the center, kind of a oval with elevations! By then, I was a bit concerned about my knee as well as the need to get cleaned up and ready for Retreat Day #2; so, I stopped.

I was a bit disappointed in the scoreboard
2.0 miles (but ALL hills and legitimate slopes)
17:31 pace
35:12 minutes

Right now, I just hope to finish!

Nervous Time

In a little while, I am off to the mountains with the Confirmation teens from church ... for the whole weekend.

So, besides them, not getting sleep, giving a big talk and a smaller one, etc., I am a bit nervous now as my knee acted up on an easy walk this morning.

Since the commute from Running Springs to Venice is not doable, I am going to try and run on my own, especially as there is no ice or snow now (unfortunately). My senior pace leader suggested doing hillwork and up there qualifies! I do not think I can do 10 miles; but, the more the merrier.

So, a bit nervous how it will all work.

Adelante! CREDO.

Time to Run ... Already?

This morning was first attempt at running on pretty short rest ... I was up at 03:45 having finished last night at 21:22 ...

I wanted to see how my body would react to the normal run as well as my knee.

So, I got up to find my usual weekday shirt still a bit damp from sweat! Oops. When I was finally ready, I set out on the M1 route for the 45 minutes in the LA Roadrunners guide.

I was a bit slow at the start but it was picking up and I did the hillwork I throw in as well. My time got whacked twice as I had to do little slow, mini-circles at two long lights (I needed to leave a bit earlier than normal; so, I had to keep the clock running on my running). This had a bigger effect than anticipated as a) at one light alone, my overall pace slowed by TWENTY-EIGHT seconds b) you lose all the momentum and have to get in motion again c) my knee does better without stops

I did experience some discomfort for sure; but, there was no sharp pain. I did not reach my LT goal; but, I was not struggling either.

Under the circumstances it was decent, not great. I did like seeing the clear sky though!

45:16 of running for 3.86 miles for an 11:46 pace overall. (I think realistically it was more 11:00-11:15 or so without lights circles. I was off the 10:30 goal; but, kept going which under the circumstances is not all bad.

Intervals ...

The LA Roadrunners training program for the Los Angeles Marathon entered a new phase, Phase 5, with a goal of building intensity. With it came a new mid-week workout, intervals!

So, needing somewhere to run the new sets I headed to Clover Park in Santa Monica, my original running ground back in May.

Intervals mean running hard for a set time and then taking a break/moving slower and then back to the hard running and so forth. This one called for 6 intervals of 6:30 of hard running with 3:30 breaks of walking/jogging in between the runs.

I was a bit leery with my knee and also tired from work; but, off I started. I kind of messed up the first one and really got going for about two minutes (the sprinter mentality was back) and slowed way up at the end.

After, I felt a bit dehydrated and decided I would get some water after every run as well.

It kept going on and on; I felt o.k.; but, not great. It was kind of odd running at night (as opposed to the dark and early pre-dawn); but, the star-filled sky was nice as was having a semi-track to use, even if it was concrete.

My knee was a bit troublesome on the way to the park; but, it was better while running. I think there are some factors working: endorphins and adrenaline kicking in, ligaments warming up, and just I like running. It is still nowhere near 100%; but, it was o.k. I also took two Aleves as recommended before setting out; but, now think, may be i need to take them say an hour early to get in the system.

I finished my set. I did feel a bit tired; I think the injury-week of rest hurt a little plus work. Overall, I would have liked to run a bit faster; but. I will take it at this point.

Round 1: 6:32 9.17 pace 0.7 miles
Round 2: 6:31 9.27 pace 0.7 miles
Round 3: 6:32 9.44 pace 0.67 miles
Round 4: 6.33 9.46 pace 0.67 miles
Round 5: 6:35 9.43 pace 0.68 miles
Round 6: 6:42 9.42 pace 0.69 miles

I was happy it got consistent on Rounds 3-6; I just want to raise the speed a bit, which I think knee improving would allow for (I hope!). It was a bit fun feeling a tad faster than normal, even if these times would have horrified me in school.

Progress?

45 minutes can be a long time. In soccer/football, it is one half of the game. In college, 45 minutes was often the length of a class. 45 minutes this morning was the assignment for the LA Roadrunners mid-week training ... 45 minutes at LT (a.k.a. Race Pace).

So, I was wondering how it would go after Saturday's run and then yesterday's longish walk. I was kind of cheered surprisingly hearing my unofficial theme song come on the radio again (and it's not a recent song by any means). I set out dark and early and decided why not go for LT as the senior pace leader had suggested, rather than throttle back on the speed. So, I did and actually was initially ahead of LT! I then decided let's make this a bit more fun and take M1 ... the #1 training route with the hill work and all, plus stoplights (stop and go seems to be a bit of a bother for my knee). So, I did.

I even saw a new sight ... an opossum! I had not seen one since living in Orange County! Here was one in Santa Monica! Ah, just like the old days.

I did have some soreness; but, it was much, much, much better than Saturday. I also was keeping on pace the whole run. I would check the Garmin 305 and still be happy with the results and kept going.

I made it all the way around and felt pretty comfortable, despite the warm conditions. I ran 45:22 at 10:27 pace for 4.34 miles. Not bad to start the week, especially as usually I am bad on Monday.

I have had some sharper soreness later in the day; but, it's overall better than the last few weeks. Live to fight another day!

Let's See What We Can Do

Sunday for the LA Roadrunners is "Recovery Day."

After yesterday, I was happy to find no soreness at all in my calves. Apparently, five miles is not a big deal any more.

I did have some soreness in my knee; so, the ice pack rotations continued. I also decided to go for a walk in the beautiful morning conditions as well as do some errands. With no CCD class, I had time!

So, I set out and started with a leg down to Santa Monica Airport and around Clover Park, then up Cloverfield, down Colorado, up to Santa Monica Boulevard, way in to downtown, stopped at the bank, and reversed course for home.

I did have some soreness in my knee; but, no sharp pain. I also had a knee sleeve on as a test. No real problems there either.

I made it home and went back to the ice.

I was happy to be able to do the walk without too many problems. There was soreness; but, it was less than a few weeks ago when I as really hobbling.

Was this the greatest training? NO.
Was this good? Well, for me ... YES! I finished.
Time: 2:15.05
Distance: 7.12 miles
Pace: a stellar 18:50 minutes per mile, oops.

Well, may be I can walk the Los Angeles Marathon?

Week 17: Live to Fight Another Day

Well, as the old movie says, "When Saturday Comes," (the British one about soccer, not the cheap American copy), and so it went with the LA Roadrunners.

Saturday was the first run of the new year and decade for the group and also MY first run of the year and decade.

I was nervous when I got up (despite having gone to sleep earlier) over my dodgy knee. I was cheered a bit when I heard my unofficial running theme song unexpectedly over the radio. I then went back to the good old days and played my old race day music.

Once at the school, it was clear it was going to be a beautiful day. Amazing conditions and even a bit of Santa Ana Winds that had kicked up overnight. I reunited with Group 7 (Magnificent 7/Lucky 7) and found my normal partner. I also worked on motivating myself.

It was kind of alarming to be so concerned over five miles, something that should be by now nothing!

Before my group set out, I did meet a fellow University of San Diego Torero! Yeah! She was out for the first time with the group and had a USD shirt on; so, I said hello. She graduated last year in psychology; so, a lot different from me ... but, now, that is a Friar and a Torero I've met at Roadrunners.

Anyways, we set out and I did feel some soreness but nothing too bad. I kept pace with the group, which was encouraging as we are now at race pace (10:30 a mile). We headed north, where as usual I saw a friend from church and we exchanged hand signals. I kept going and reached the water station for some welcome liquids in the hot weather.

Soon, we were back on the way encountering numerous Ohio State fans out for a walk in the gorgeous weather. We took a new route and went under the Santa Monica Pier for a short ways and then turned around for home.

My group kept going and I was still up with them, despite the soreness.

We reached the start and took a slight trip into Venice and turned around back to the boardwalk when one of the paceleaders decided we were short; so, we did a second loop! I kept up and finished ... my Garmin 305 said 4.99 miles so I did that bit extra to make it an even 5.00! I was sore and it was a bit of a struggle; but, I made it somehow.

It was also warm! My shirt had a decent amount of sweat on it for the first time in weeks.

I was happy to be finished, even if this was a relatively small challenge. Afterwards at the school, I was horrified to see the reality of "Yes, we have no bananas." I still got hold of some Gatorade and water.

Afterwards, I talked with the senior pace leader for my group about my knee. He was reassuring and said for now ice it three times a day, take Aleves before and after, stretch a lot, and then go BACK to running as much as possible at pace. If not better in a few weeks, ... Not ideal; but, better than I feared.

I so want to run this race; now, may be my goal is just to finish? Los Angeles Marathon vs. crazy guy. Adelante.

Time out 53:22, 5,00 miles, 10:40 pace.