Rise of the Dragon Runner

Rise of the Dragon Runner and the Beginning of Phase III

            Accounting for the last seventeen days, the work out has developed beyond the daily grind.  First of all, the first eight days were run in temperatures 89 – 98 degrees F (32 -37 C).  Even so, I was able to run a full three miles on each of those days.  The hard part to believe is that I didn’t lose any appreciable pace.  All of the runs came in just seconds under the 10 min/mile pace.  Now this seems disappointing, but it’s encouraging for a couple of good reasons.  First, a recognizable pace is always a sign of strengthening muscles and the will is solidifying.  Secondly, I still weigh around 200 pounds, so it would be unreasonable to expect any form of the old bounce with so much weight on.  Thinking of it in reverse, what would have happened when I was training at 7:30/ mile over 10-12 mile distances if I had strapped on forty or fifty pounds of dead weight?  I feel pretty good about where I’m at.

            The next nine days have had good surprises.  None of the runs were less than three miles, and none were any slower, but two of the runs came in under 9:20 per mile.  These were both on days over ninety degrees (Dragon Runner), and they weren’t difficult.  Sometimes the track has competition on it, and seeing a lean young runner half my age or less going around only a little faster than me perks up my drive appreciably.  Early spring two years ago I was starting out around twelve minute miles, so considering the fact that I’m not trying to run faster, it’s another area I have reason to be thankful for.  On top of all that, four days ago I felt good near the end of my run, so I added a full mile in one shot!  I had been adding one or two laps to get up to three miles.  As if that weren’t good enough news, this weekend was a bit cooler (mid 80’s F), and I felt so good, I ran a pair of five mile runs, just like that, without wearing in the four mile distance.  Not only that, but both the four mile run, and both five mile runs were within seconds of the same sub-ten minute pace, proving that it really is a developed pace.  I couldn’t be happier!  (Not to even mention the fact that the last three runs were with a broken toe)

            This all means that Phase III begins now.  Recall that Phase I is the level at which any distance run is a success, no matter how small, because it’s done in painful little pieces at a poor rate.  Phase II was where a standard run developed and a pace emerged.  Remember, that the sub-10 minutes won’t impress anyone, but when every single three mile run comes in within thirty seconds of every other run, it’s a real, live pace.  The value is that it’s not such a plodding, weighted down feeling.  The faster the run, the sooner it’s done, and when a pace emerges, it’s the result of increasing muscle tone which is more comfortable.  At this point, it’s easier to run faster than it is to run slower.  Finally, Phase III produces longer runs than the standard minimum, which I take to be three miles.  This means there is no day, with no conditions under which I can’t run three miles at my current standard pace.  So, the work outs from now on will have to come under a real program with some logic.  For example, the Saturday run should become the long, easy run for maximum distance, and Sundays should be some sort of resting run, perhaps the standard minimum.  At any rate, it’s time to star charting daily progress and reflecting on useful observations about diet and such.

Times                           11:00 am – 5:00 pm

Temps                          82 – 98 F  (28 – 37 C)

Conditions                  Sunny, humid (only three days of cloudy)

Runs                            14x 3.0 ; 1x 4.0; 2x 5.0 miles   (total 56 miles)

Rates                           2x sub 9:20 ; 13x 10:00 ; 2x 10:20

Weight                                    195 lbs (movement at last!)

Injury Threats              broken little toe on right foot (ignore)

                                    losing toe nail on middle toe of right foot (ignore)

                                    tight hamstring (right) after four miles (why after four miles?)

                                    stiff left heel, but not during running, mostly after waking up

Alerts                          I read that it is wrong thinking to have aspirin or NSAIDs in the body

                                    during long runs, as they mess with the kidneys.  Must take my man-spirin

                                    either early or late, but not just before

Odd                             I also read that more runners have suffered from too much water

 (hyponatremia) than too little water (dehydration).  Odd, but once again

good sense wins out; the advice is to drink to thirst, not to schedule.

Mileage YTD              132 miles (211 Km)

Time YTD                   1309 minutes  (21:49:00)