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Wednesday
October 31

Tuesday
October 30

Monday
October 29

Sunday
October 28

Marine Corps came and went. Read about my decision not to run. I've been trying not to think about running and haven't been good about updating the log for the last week.
Tried to go to the pool but it was locked.

0

Saturday
October 27

0

0

Friday
October 26 

Pool - 51 minutes with Victoria. Steady running.

Thursday
October 25

0??

0??

Wednesday
October 24

Pool? 30 or 40 minutes, I don't remember.

0

Tuesday
October 23

0? or did I do something in the pool. Either 1 hour or nothing....

Pool

Monday
October 22

0

0

Sunday
October 21

Warmed up on the bike. Tried to run 6 miles at 5:15 pace downhill (so not to hurt achilles). Stride felt horrible. Not smooth at all. Achilles bothered me but my hamstring was actually more painful. I was struglling to run at even 5:30 pace. I ran like 2 miles, then stopped and said, this is pointless. Then thought, "well maybe things will loosen up during the week, keep going to get a workout in. Another mile and then I'd jog." On and on in depression.

I'll try to find the actual splits.

6 miles

Saturday
October 20

40 minutes in the pool.. 2.5 laps sort of on/1 lap off. (3:48 rest) Decided to test my achilles out with a jog. I mean I jogged down the street this morning and it was painful and thus didn't want to do a workout but I figured I might as well test it out on a job and see if it gets better, worse or stays the same. Right? I mean perhaps it needs some loosening up. Painful but I seemed to get used to it after a while. Not sure if it got noticeably better. Would I want to run a marathon on this? Most likely not. Oh well. I was actually encouraged by the way it felt at the end.  25 minute jog

3 miles + 40 minutes pool

Friday
October 19

More Active Release Therapy. I ran fast down the block this morning as Kellogg wants me to try to run a workout of 6 miles at 5:15 ish sometime soon. Painful and thus I opted not to.

Active release guy - Marty Skopp said that was a wise decision. "You're training's done and you don't want to reinjure it." I agree but I've need to get in at least one and hopefully two workouts in before the race or I won't do it.

0 - double workout in the pool 43:14 of 2 laps on/1 lap off, 49 minutes of fairly easy pool stuff with Victoria

Thursday
October 18

No treatment - just did my knew achilles drills. I hate the pool and refuse to go in there for more than 1 hour at a time.

0 - Nothing in the pool. I was tired and wanted to watch the Mariner game. Perhaps I'm depressed as well. I hate the pool!!!!!

Wednesday
October 17

Ultrasound and electric stem therapy on the achilles in the AM and then Active Release in the PM. It's getting a little better. At least now, I walk without a limp and can put pressure on the calf.

0 Double workout in the pool? I think so but can't remember about the PM.  45 AM, 35:14 in the PM. Yeah that's what happened. I did 2 laps on/1 lap off on both runs today. I would have gone longer in the PM but think the pool was closing? AM/ 1 lap off.

Tuesday
October 16

Ultrasound and electric stem therapy on achilles

0 - double workout in the pool
42 minutes around 4 pm

50 minutes around 8 pm.

Monday
October 15

0 - Achilles pain. Went to see my Active Release Therapist. This was like my 7th visit in 3 weeks. Or was it 6th? At $65 a pop....

Oh well, last week after the race I saw him mid week and I asked him what he thought - was I injured or just store. "Just take it easy, your body is tired,' he said. I tried to do this.

The workout I did on Saturday was originally going to be done on Friday. I kept telling myself - TAKE IT EASY. Since I didn't race the whole marathon, I kept having to remind myself that I ran a marathon last week and raced most of it. Thus I should be tired. After the 2000 Las Vegas Marathon when I just missed qualifying for the Olympic Trials, I jumped back into training right away and paid a huge price. I moved to Flagstaff, AZ the day after the race and tried to get Weldon ready for the Olympic Trials. I ran the most I ever had in my life just 2 weeks after the race - when I could barely walk the week after - and became anemic/overtrained and ran the worst races of my life that Spring despite doing 150 mile weeks.  

Today he told me to stay off the achilles - no running. He thought it was tired from Chicago and the injury only revealed itself when I ran hard again.   I guess I didn't take it easy enough. Oh well....

0 - 1hour in the pool easy. I didn't try to imitate my final long run which was planned today as I spent all day trying to figure out when the freaking pool opened. DC has a sweet and free indoor public pool system. THe only problem is you have to go there tofigure out when they are open. The one by my apartment evidently doesn't open until after school since it's in a highschool. I only figured this out after going there and walking up to the security guard at the metal detector (what a weird site to see in a school but I guess they are all over) and asking. When I found out it opened at 3:30 and I had a doctor's apointment at 5:30 - I realized an hour was all I could get in. I was secretly pleased as  mentally it's tough to handle 2 hours in the pool. It's so boring.

Sunday
October 14

Hmm. I could barely walk when I got up. Right achilles is killing me. Supposed to have my last long run tomorrow so just go real easy today 0 like 1 hour. I tried to run on it thinking it would loosen up but it was just painful and I stopped after 30 minutes. How could I hurt it so much form just one workout? Was it the new shoes or was it the fact I was tired from the marathon and the achilles just wasn't showing it's pain.

3.5 miles

Saturday
October 13

I'm an idiot..... I went to watch a highschool cross country meet today. Saw the kids from the school I taught at win the team title and a kid I coached over the summer get 5h individually. Good results on both ends. The kid I coached loves the LetsRun.com/Kelldogg plan and asked me to coach him this winter. He's not doing indoor track (thank God!). What a finishing kick he had today. He'll be good in college as he seems to like the longer distances. 9:40 2 mile last year. Lots better this year.

Anyways, I had to hurry back from the meet to try to get my workout in before it got dark as the lighted track - Georgetown University - is closed for construction and they often kick you off of the other track - American University at dusk.

4 x 2miles at 5:08 pace was the goal with 2-3 minutes rest. First of all, I debated all morning whether to do a mornign run or not. My legs haven't felt good all week is what the Good guy in my head tells me while the Bad guy tells me - Don't be lazy.  Oh well. I didn't know what to do as I didn't talk to Kellogg.  
Didn't do the AM run.

Started the track workout. First interval fetl awesome. 5:08.69 -5:04.63 (2:34 1 lap jog). 2nd one right on the money. 5:07.92, 5:07.31, (2:36 lap jog). By now it was dark and freaking indiglo on my watch doesn't work (this is another timex watch - the same cheap brand that went out on me in Chicago). 3rd interval - 5:10.75, 5:15.69 (2:49 walk rest). The first mile didn't bother me as I couldn't see the splits very well and started really slow. I figured I'd pick it up but was mad at myself to see the 5:15 as originally I felt like this was going to be a pretty easy workout - although I realized that before chicago I only did 2 miles at this pace and called it a day. I decided to cut the last interval short and was plannign on only doing 1.5 miles as my legs obviously had to still be tired from Chicago.  Either that or I just completely suck but since I felt so good on the first one - I just figured I was tired.

Ran 1st 800 in about 2:38.25 - jogged 800 in about 3:16 and did 800 in 2:24 (72.15, 72.45).  Oh well. I would normally be upset except I later determined my legs if **** up as I was either tired or injured from the marathon or both.

I wore my Neftenga flats for the first time in this workout as I felt like the Cubato's didn't have quite enough cushioning in Chicago. They are grey and have a zipper on them and are probably the coolest looking pair of shoes I've ever worked out in (althoug they are so fashionable, you almost feel like a non-real runner like you're more interested in fashion than performance). I didn't put in my heel lift to help with my achilles problem as I'm trying to race without it. However, my achilles started to bother me and I thought about putting them in right in the middle of the workout but didn't do it. By the time, I went out a few hours later, my achilles was really bothering me. Even when I walked.  Perhaps this is why I slowed down. Strange as it normally doesn't bother when I'm running....

11 miles

Friday
October 12

AM - 6 miles

PM - 9 miles - was going to go 10 miles but felt tired as *** and when I timed a half-mile in 3:55 and was passed by the slowest looking guy I've ever seen - I decided to do only 9. I keep telling myself that I need to take it easy.

15 miles

Thursday
October 11

Went a little faster than normal. Kellogg told me to run fast enough where I'm getting a "training effect" - not a tempo and not really an high end run either. I was surpised to clock one mile in 6:22. I didn't think I was going that fast. Or was it 6:12? hard to say as I'm updating this a week later. I think I did like 69 minutes or 70 minutes. It might have been more miles though like 12??

10.5 I think. Perhaps more???

Wednesday
October 10

6 miles with some (6 maybe) real real light 100 meter strides. Couldnt really do my normal set off 200s or 150s as I felt pretty beat up still..

6 miles

Tuesday
October 9

5 miles? don't remember.

 5miles

Monday
October 8

Painful jog of about 23 minutes. Definitely very slow. The area below my calves and above my ankles was hurting on both sides - especially the left. I couldn't tell if my hammy or achilles was hurt as I was so sore you couldn't distinguish between the two.
Also thighs sore - especially outside of right one.

2 miles

Sunday
October 7

 CHICAGO MARATHON. Screwed up the warmup. I was planning on sort of fully warming up versus the abbreviated warmup I normally do before a marathon due to my hamstring problems. Only got about 10-12 minutes of jogging as I concentrated on getting to the bathroom and what  not.  Weldon and I always warmup at the last minute and I think it was shocking for some of the other "elites" to see me putting on my championchip just about 10 minutes before the start.  Paul Stoneham - of Fila Discovery USA and a longtime friend- just shook his head.  Weldon and I did forget to put on Vaseline, take our DMG and Access Bars. Oh well, once I did that I started to think - I probably won't race the whole thing (I also didn't think the women would be going on sub 2:20 pace and I didn't want to race it unless I'd get under 2:20 or at least a p.r. (under 2:23).  I thought - maybe they'll have vaseline on sticks at like mile 18.

For a full recap of today see my lengthy account as my duties as a guard for Catherine Ndereba's world record.

All I want to add is a few injury items.  My right hamstring was bothering me early on (this isn't the one that normally hurts). It felt tight and I thought I might stop and stretch it. Can't remember if my left hammy or right achilles started to botehr me during the race - I think they did. I also remember being worried that if I kept going much longer that my stomach pain which kept me from racing for about a year would come back. Not sure. I need to focus on my form and stop twisting as my stomach pain comes from a back problem I have. I didn't do this and didn't focus on relaxing as I normally due as I was focussed so much on doing whatever Ndereba wanted me to do.

One more thing I didn't say in the other account. I had to finish the race.  That wa part of the deal of being a rabbit.  Kept going sort of hard from 17 to 20 - about 5:45 pace.  Jogged it in from there except when the top women came by - I'd try to help them.  Felt so bad to see Kiplagat throwing up everywehre around mile 22 or 23.  She was in bad shape and ended up in the hospital but I really couldn't do anything as I figured she might try to finish to get the $$ and I didn't want her to get DQ'd.

Jogging it in was depressing. The miles seemed to take forever.  I couldn't believe how long they took. My thighs felt like they were totally gone - like there was no shock absorption left and all I could do was look at the grass and wish I was jogging on that.  Oh well. I thought negative thougths like - How in the hell am I going to race the whole thing when I can't even jog the final 6?  I don't really believe this - it just was a pain in the ass to have to finish.  I got really cold once I stopped racing as well.

The encouraging thing about jogging it in was that I still finished in 2:33 something and that included stoping for a minute to talk to the guys in the press truck and to get some pretzels to eat.

As far as my training goes, I know that never should have never finished in Chicago but I don't regret being a small piece of history (especially since I ended up getting injured). I've been trying to have a little more fun with my running this fall and it was a great experience and finishing was part of the deal that came with the job of being a guard or rabbit.

I think I'll take back what I said about wearing the lightest flats possible in a marathon. I think cushioning matters and I'll try something more substantial next time.

28 miles

 Saturday
October 6

 In chicago. about 11 minutes - maybe 14 minutes. Ran from hotel to start/finish area and back.

 more than 1

 Friday
October 5

 hard to remember. I'm updating this on October 20th. Anyway, I think I did 2only 20 minutes with a few real light strides. My flights got all screwed up. For some reason my ticket said DC national when the CHicago people told me I was flying out of Dulles. Oh well, I missed one flight and got on the next one.

 less than 3

Thursday
October 4

I was thinking this morning after I completed the workout described below that the leg feels pretty good and thus I should be fine. However, the thing I'm worried about now is my psychological state. I'm a bit worried now about how I'm so not into my running right now.

I mean it feels like I'm not training any more. I guess I'm not and the week before a marathon is always like this. Normally you have something to focus on but not this week especially with the injury. Jsut last week I was running a 5 mile p.r. in practice. Nothing this week.

I guess it doesn't matter. The hay is in the barn.

Anyways, I think I do this on purpose to a certain extent - to take pressure of me and lower expectations. That's the same reason why I was debating all along running Chicago at a slower pace and then seeing how I felt and deciding mid-race if I wanted to finish or not. It just seems easier than gearing up and putting everything into 1 race. That's the thing about the marathon - you train and train and it all comes down to one day - no real second chances. This gives me a little second chance.

The workout. Supposed to be 1.5 to 2 miles at 78 pace. Maybe a little faster for the last half mile. Just to keep me in shape and get me used to that type of pace and make me feel comfortable at that pace.

I basically did that. Amazingly the leg felt fine.  I warmed up and did a few light strides. Did a 200 as I thought it might be tough to run 78 pace. Nope. I ran lik 37 pretty easily. I then tried to run easier and did another in like 36. Good sign. I ran the workout in the reverse directtion as that's better for my hamstring.

None of them were in 78 - all faster (don't know the exact splits as the watch was cleared by mistake). Probably like 76, 76, 76, 77,77, 76,77, 73.I was running some of it out in lane 4 as well. Felt pretty easy (which is nice for a workout) although not easy if you think that you've got to run a  marathon at not a whole lot slower than that.  Of course 5 miles or 10k at that pace would seem pretty easy. Probably 2 miles in about 10:15???? Who knows?

I guess I should focus on the positive and that's my relative health.

I guess I won't ask my friend in Thailand to fed ex his cortisone to my nurse friend in Chicago for a last minute shot.  Thanks to everyone who has emailed me with suggestions/offers to help and even to those M.D.'s or future M.Ds who wrote me horrified that I'd consider doing something so irresponsible as take a prescription drug without a prescription or take a shot of cortisone without seeing a doctor.

6.25 miles

Wednesday
October 3

I was supposed to do a total of about 6 miles. 2 mile warmup and then 2 miles starting out at 78 pace.

Didn't happen. I warmed up and showed up at the track and an American University soccer game was going on. Oh well. Nothing's been going my way lately.  I thought about just running hard but I live in a really hilly area and didn't feel like going up and down hills and since I haven't done anything fast in a long time, I'd have no idea how fast to go without having splits.  

What to do?  Hmmm. I couldn't really jog to the bike path as that was another 1.5 miles. Plus I was already about to be late to a picnic that my girlfriend was planning. (I had 45 minutes when I started the workout to be down - I think I forgot that stretching takes about 40 minutes). I ended up just jogging for a total of 40 minutes.

Leg felt weird sitting around later in the night and just when I thought "wow you sure did overreact about your hamstring, it's feeling fine", I'm now thinking the opposite. You just can't win. You either always think you're pushing too hard or not hard enough.

I became paranoid again. I thought about calling Kellogg to see what I should do about the workout (do it in the AM or perhaps later tonight in the dark - not a fun option) but decided against it as he doesn't deal with stress well and probably would say it was all over for me and I had to do it today (which wasn't going to happen).

Forgot to do the weights.

at least 5 miles.

Tuesday
October 2

More ultrasound in the a.m.
Planned on running 40 minutes. Felt weird starting out once again at like 15 minute mile pace. The faster I went, the better it felt. Kept going for about 1 hour.  Got on the track and ran a mile in 6:11 and then another lap a little slower and then one lap faster (phew!!!, barely got under the magical 90 with an 89.99 - I was psyched as that's what I wanted to do).

Again at the end, I was a bit paranoid at the end thinking I did a little too much. However, I was saying afterwards if I wasn't thinking so much, "how does my hamstring feel?" I would have told you that my right achilles was more painful than my hamstring (this is the case but I don't care about the achilles really although I'd better get back to icing it or it will hurt).

My ultrasound/electric stem guy (who is also a chiropractor) gave me some encouraging words. Your in shape and are going to have perfect conditions so you'll do well.

Kellogg also seemed upbeat and wasn't harping that I didn't get to do the 5k workout. The following comment also did give me a warrior like mind-set, "You're going to have to run this think (Chicago) like it's the last thing you ever do, because it might be."  One might think of that as being negative, but I like to create high drama. It means you're alive....

Sort of did the weights but not the whole thing.

 at least 8 miles.

Monday
October 1

Hmmmm. After over $100 bucks worth of treatment (both active release therapy and ultrasound/electric stem), I decided to test out the hammy. Put it off until the evening. Felt very strange at first to be running. Started real slow. Started to feel great about things as time went along. I bet there's never been a happier person in the world than me, circling the dirt track in the dark celebrating as I ran about 3 minutes slower per mile than goal pace. I was psyched and was like raising my hands up in victory at my 8:30 minute miles. I was only intending on going 30 minutes (well 33 minutes as Love Cruise was coming on in 33 minutes), but got carried away and did 36. At the end I got a bit nervous and felt like my hamstring was getting tired.

I think I tried doing the weights today. Felt o.k. although a little weak. I should do them more often.

4 miles