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Long slow distance - What goes up, must come down

Tuesday, January 12, 2010

TIME: 5:00pm
LOCATION: Bailey, Colorado -- Burland Ranchettes
10K TIME: 59:52
AVERAGE PACE: 11:29 min/mile
TOTAL TIME: 67 minutes (Warm-up, Slow Run and Cool-Down)
WEATHER CONDITIONS: Clear, Temperature 27.1 °F, Feels Like 38.5 °F, Wind 3.5mph NNW, Humidity 42%, Patches of Snow and Ice


I read in a runner's magazine that LSD (Long Slow Distance) is a great way to train. I also read in the same magazine that a runner should shorten their stride to make running long distance easier and faster.

I am skeptical on both counts.

Firstly, the notion of "long distance" is matter of opinion. I personally find 10K to be a long distance. I know there are people that consider any race under 26.2 miles to be a short distance.

Secondly, I should know better than to mess with a stride that has served me well since I was 14 years old.

I stepped out my door and ran up my driveway. I live where it is hilly. Every direction is up hill both ways. There is precious little flat terrain. So I am either running up hill or running down hill. Of course, there always seems to be more up than down!

I found myself limping along trying to make my feet strike the ground "properly", which is flat footed. My pace was awful! My right knee started to hurt. After running 5K I was not doing well. I reverted back to my ugly natural stride and felt far better. My pace picked up and I finished 10K in just under an hour.

Running this 10K really wore me out! I am going to keep trying to increase my distance. I hope I don't prove to myself that I am a terrible long distance runner.

I need a few days of rest. I am beat!

  Member Comments About This Blog Post:


    I consider anything over 4 miles to be long distance....so, phooey on them. I'm with you on the natural stride thing. Unless your natural stride is hurting you, I wouldn't mess with it.

I find a shorter stride on long distance works well for me, because it helps me conserve energy. I use my longer stride for sprinting.

Would you listen to me? One 1/2 marathon and I'm talkin' like I've done this for years.....so take it with a grain of salt! emoticon

And, give yourself a break. You're coming off of bronchitis and injury....let the runs be what they will. I don't think your pace is all that bad!

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GBOOMER 1/12/2010 5:33AM

    10k is a long distance to me too, if that's any consolation. I remember when I thought I'd never even be able to run 2 miles because of my knees.

I think you are doing great. If your goal is simply health, then you are already there running-wise.


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Monday, January 11, 2010

I had planned going to go running today. However, I found myself a bit stiff and sore from yesterday’s run. I decided to wimp-out and do some cross training. I also wanted to get in some physical therapy exercises. Here is what I did:

- 40 minute brisk walk with my Beagle
- 40 minutes on elliptical trainer
- 20 minutes of stretching
- 10 minutes of PT exercised with therapy bands to strengthen small leg muscles

I have found that the exercises I hate the most are the very exercises I need to do the most. I dislike stretching. I am not very flexible and find stretching to be uncomfortable. I also hate therapy band exercises. Unfortunately, the therapy band exercises and stretching are what have given me pain free running. Pain free running means I can train more and get faster.

Sometimes I hate doing things that are good for me!

emoticon emoticon

  Member Comments About This Blog Post:

CHARGER25 1/12/2010 8:55PM

    That is a good workout....I need to start with some variation this month or I am going to get bored to tears....

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DELRIO1 1/12/2010 10:01AM

    Actually, it sounds like cross-training is an excellent idea - gives your body a rest from running for one day, yet continues the workout in other ways. Sounds like you're doing the right thing!

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    I don't think that's wimpin' out. Really...wimping out would have been deciding to never run again...or to forgo the stretching! Good job reading your body...and your mind. You're right...the things I hate to do the most are the ones I need to do...and they're generally HARD.

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JOVANB77 1/11/2010 8:06AM

    Wow you still did a lot even though you didn't run. Thats great! Good for you. So therapy band exercises and stretching give you pain free running? I'm always looking for ways to not feel pain while I run long distances (in my knee). Last year for my marathon training, all I did was run. This year I'm hoping to try and keep up my cross training with my runs so maybe it won't hurt so much running long distances.

Well anyways - keep up the good work!

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That is as fast as I go

Saturday, January 09, 2010

TIME: 4:00pm
LOCATION: Thunderridge HS Track-- Highlands Ranch, Colorado
5K TIME: 27:46:12
AVERAGE PACE: 8:54 min/mile
FASTEST PACE: 5:01 min/mile
SLOWEST PACE: 11:37 min/mile
TOTAL TIME: 90 minutes ( Warm-up, Timed Run, Slow Run and Cool-Down)
WEATHER CONDITIONS: Clear, Temperature 38.5 °F, Feels Like 38.5 °F, Wind-Calm, Humidity 33%, Patches Snow


I decided to drive down to Denver for a 5K timed run. I normally run in the mountains at 8,500 feet. I wanted to see what I could do at the lower elevation of 6595 feet.

I ran wearing shorts since the temperature was a balmy 38.5 °F. I enjoy running with bare legs. I wore my light fleece pullover on my upper body. I also had new shoes! This was the maiden run for my new Nike Air Pegasus +26 shoes. The shoes felt great.

I felt good. I started off slowly and picked up the pace. My Garmin 305 told me I was running well. I passed the 2.5K mark well under 13 minutes. I was pretty pleased. I just couldn't keep up a sub 8 min/mile pace. I started to slow down.

My pace was erratic. I did a good burst at a 5 minute per mile pace. My slowest pace was 12 minutes per mile. I need to get more consistent.

I managed to run the 5K in just under 28 minutes. I was surprised! I have not been able to run much due to the cold weather. I may push too hard when I can see my pace on the Garmin. I will leave the Garmin at home tomorrow. I want to do a nice long and slow run. That stupid Garmin won’t let me go slowly.


  Member Comments About This Blog Post:

DELRIO1 1/10/2010 12:02PM

    Sounds like a great day to me. Good run and you learned alot about what you want to do for the next run. Keep up the good work!

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HARRINGTON5 1/9/2010 11:23PM

    I loved your blog. You are a maniac! I don't think I have met anyone else as driven as you. You are really doing super, especially after having to take time off. That is much faster than I run, believe me. I am trying to get ready for a 5K in Feb. (my first of the year) I'm complaining because it is 30 degrees out....and this is Florida for heaven sakes! I'm a sunshine runner, I don't know how you do it! Great job!

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I scare me!

Wednesday, January 06, 2010

I know this is really odd. I weighed myself this morning. During a weigh-in I wear just shorts. I want to weigh me, not my clothes. My scale is in my home gym. There is also a full length mirror in my home gym.

When I saw myself in the mirror I was shocked! The guy in the mirror didn’t look like 52 year-old me. He looked like 32 year-old me! For reasons that escape me, the image in the mirror was terrifying!

32 year-old me is gone. He is a memory. But there he was looking back at me in the mirror. I know this doesn’t make any sense. I think most people my age would love to turn the clock back 20 years.

I don’t want to be 32 again. I find this confusing.

Over the years, as a gained weight, I became comfortable in my skin. When I hit 275+ pounds my health was going downhill fast. I had high blood pressure, joint pain, and my feet hurt all the time. I decided I needed to lose weight. I kind of thought I would just become a thinner version of me. I didn’t expect to become a younger version of me.

32 year-old me was athletic. He was strong and fast. He had a six-pack and well defined muscles. He didn’t have to suck in his gut because he didn’t have one. He was also impatient, cocky, fearless, and quick-tempered. 32 year-old me scares me.

What really worries me is that if I keep going to my goal weight, I may end up looking like 22 year-old me! 22 year-old me was highly-competitive and had a bit of a mean streak.

I know this make zero sense. When I look in the mirror, I see a ghost.

  Member Comments About This Blog Post:


    Interesting...very interesting. I'm always intrigued by the unexpected emotions that pop up as we change our outward appearances.

This really brings up some interesting food for thought...

I know I'm TERRIFIED of my 30 year old self. She made some very risky choices back then and I'm know I don't want her to be back in my life...at least not ALL of her.

Thanks for sharing an "unconventional" thought!

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IRONGRANNIE 1/7/2010 8:20PM

    I know what you mean!! Unfortunately the woman in my mirror has grey hair and wrinkles but apart from that looks very much like 43 y.o. me! I like it and you should too!

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GSCOTTC 1/6/2010 7:47PM

    This made me laugh because when looked in the mirror yesterday I saw my father.

Explanation My father is 6 ft 4. Maybe 150-160lbs tops, skinny as a rake and not in very good health. Me, I am 6 ft even and 226lbs in great shape. As I lose more and more weight I keep seeing my father in my face. I am not sure if I am looking younger or older.

You may be looking younger, but you still have the wisdom of the ages!


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Running On Empty

Sunday, January 03, 2010

This blog is just a collection of random observations.

(1) There is nothing wrong with excess as long as it is done in moderation!

I just made that up! However, I am sure that someone said it before me!

(2) I will not give up my favorite foods just to lose weight; even if my favorite foods are unhealthy. I mostly like foods that start with "B". These are:

- Beef;
- Beer;
- Beans;
- Bread; and
- Brownies.

(3) I promised myself I could drink a beer if I spent an hour on my elliptical machine. I know SparkPeople does not recommend food as a reward. I am lucky that beer is not really a food!

(4) I saw a flier for a class posted on the door of a running shoe store. The title was "Injury free running." The class was to teach runners to use a short stride and land flat-footed. Firstly, I think messing with my natural stride is a good way to screw-up any hope I have of being speedy. Secondly, I am a bit over 6 feet tall and have a 28" inseam. My stride is short enough already!

(5) I wish drivers would use turn signals more. I have a friend from New York that insists that using a turn signal is a sign of weakness! I am an old guy so I drive with my left turn signal on all the time. Eventually I will turn left. I just like to surprise people!

(6) I had more to say on this blog. Unfortunately, before I could write it down I forgot what I was going say!

Bruce out.

  Member Comments About This Blog Post:


    ROFLMAO!!!! emoticon emoticon
I'd stop for a beer with you....you're a hoot! Baaa hhhaaaa!

Thanks...I needed that!

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NANCYLEE46 1/4/2010 8:36AM

    Ty for sharing so honestly
I loved it and makes me remember what I like about Spark - It is an individual program
Happy new year


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CHARGER25 1/3/2010 11:12PM

    Hmmm, 'B' food I like it! Or should I say "All of it"!

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