Posted by Derek Lee-Wo on November 10th, 2007 in Cowtown, Marathon, Training
This week didn’t turn out as badly as I thought it would have. My right heel was in such a bad state, I wasn’t expecting to be able to run at all. It turns out that on Monday, my heel felt perfectly fine. I was able to walk normally and there was no pain or discomfort. I have to assume that the combination of rest and the anti-inflammatories did the job. I decided to continue to rest on Monday and see how the heel felt on Tuesday morning since it feels worse in the mornings.
On Tuesday morning, my heel still felt great. I decided to do a 3 mile run in the early afternoon. Again, there was no pain and I was able to run. I had to then travel to Louisville, KY on business that night.
Louisville was cold with the lows around 32-33F. I decided to try a longer run on Wednesday morning. I did 5 miles in the coldest weather I’ve run in since last winter. It was around 35F. My heel continued to feel perfect. It was also very satisfying getting up at 5:30 am to run in that cold weather.
Today, back in TX, I did an easy 4-mile run and since my heel now seems to be healed, I’m planning to resume my full training schedule from tomorrow.
In the end, I only ran 12 miles for the week, but I’ll take that. It’s a lot better than zero miles!
| Day |
Plan |
Actual |
Avg Pace |
Comments |
| Sun |
13 Mi |
|
|
|
| Mon |
|
|
|
|
| Tue |
8 Mi w/ 4 Mi Tempo |
3 Mi |
9:23 |
A short run to see how my heel was feeling |
| Wed |
4 Mi |
5 Mi |
9:51 |
An easy run in Louisville, KY |
| Thu |
10 Mi |
|
|
|
| Fri |
|
|
|
|
| Sat |
4 Mi |
4 Mi |
9:29 |
Heel is still feeling good so I’ll try and resume my training plan on Sunday |
| Total |
39 Mi |
12 Mi |
|
|
Posted by Derek Lee-Wo on November 3rd, 2007 in Cowtown, Injury, Marathon, Training
This week has been terrible. As noted in my previous post, I did the 12-mile run on Sunday, but I haven’t been able to run at all since then. The back of my right heel is still in just as much pain as it was on Tuesday.
I decided to go to urgent care yesterday to have it x-rayed just to ensure it wasn’t fractured. After all, my heel has never given me this much trouble and what pain I’ve had there in the past was only if I actually hit in on something accidentally, and even then, that pain would go away after a few mins. The doctor said I had a spur, which I knew (or suspected), but he said he couldn’t tell if it broke off. He said he saw a slight line, but the x-ray needs to be read by a radiologist to be sure. I wouldn’t know the results until some time next week.
For now, I can’t walk without a sever limp and I now find myself hopping a lot to move around.
I’m now taking anti-inflammatories which I started yesterday. I know I should probably have started earlier in the week, but I was convinced the pain was going to go away quickly as it has in the past. My hope is that it will be the only one and I can resume running after that.
For now, I know I can’t run and I suspect this coming week will be the first week ever since I started running that Iwill not log a single mile of running!
| Day |
Plan |
Actual |
Avg Pace |
Comments |
| Sun |
12 Mi |
12 Mi |
10:10 |
Ran for the first 8 miles without walking. For the last 4 miles, I walked 0.1 miles and ran 0.9 miles each mile. |
| Mon |
|
|
|
|
| Tue |
8 Mi w/ 10×100m |
|
|
Didn’t run due to some serious pain on the back of my right heel where the archilles tendon is attached |
| Wed |
|
|
|
|
| Thu |
10 Mi |
|
|
|
| Fri |
|
|
|
|
| Sat |
5 Mi |
|
|
|
| Total |
35 Mi |
12 Mi |
|
|
Posted by Derek Lee-Wo on October 27th, 2007 in Cowtown, Marathon, Training
This week was a great week and start to my marathon training. The weather has been great which I think is a huge contributing factor. All I need now is for the next 17 weeks to be like the last 2 weeks!
I think I finally have my diet under control…at least for 5 consecutive days so far. In the recent months, whenever I tried to control my diet, I would only last 2 days. What I started to do was to track everything that went into my mouth. In the past, I would track the major meals, but end up eating a lot of smaller snacks that I never bothered to track.
From now on, I will try and summarize my week’s training in a table as follows:
| Day |
Plan |
Actual |
Avg Pace |
Comments |
| Sun |
|
6 Mi |
9:46 |
The plan actually starts on a Monday so today was a rest day. |
| Mon |
|
7 Mi w/ 10×160m |
9:26 |
The weather was great so I decided to do Tuesday’s run today instead. It was 55F when I ran |
| Tue |
7 Mi w/ 10×100m |
3 Mi |
9:43 |
Recovery run instead of a rest day |
| Wed |
|
9 Mi |
9:54 |
Did Thursday’s 9-miler today. Felt great for the first 7.5 miles. Took 3 short walking breaks in the last 1.5 miles |
| Thu |
9 Mi |
|
|
Rested today after 7 consecutive days of running. |
| Fri |
|
5 Mi |
9:33 |
|
| Sat |
4 Mi |
2 Mi |
9:55 |
Recovery run. No real running benefit. I justwanted to burn a few calories to help with my weight loss |
| Total |
20 Mi |
32 Mi |
|
|
Posted by Derek Lee-Wo on October 18th, 2007 in Cowtown, Training
This my training plan for the Cowtown Marathon. It is the Pfitzinger 18-week, 55-mile plan, but I adjusted the last week since the Cowtown Marathon is on a Saturday.
| Week Of |
Sun |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
TOTAL |
| Oct 21 |
|
Rest |
7 Mi w/ 10×100m |
Rest |
9 Mi |
Rest |
4 Mi |
20 Mi |
| Oct 28 |
12 Mi |
Rest |
8 Mi w/ 10×100m |
Rest |
10 Mi |
Rest |
5 Mi |
35 Mi |
| Nov 04 |
13 Mi |
Rest |
8 Mi w/ 4 Mi |
4 Mi |
10 Mi |
Rest |
4 Mi |
39 Mi |
| Nov 11 |
14 Mi |
Rest |
8 Mi w/ 10×100m |
5 Mi |
10 Mi |
Rest |
4 Mi |
41 Mi |
| Nov 18 |
15 Mi |
Rest |
9 Mi w/ 4 Mi |
5 Mi |
10 Mi |
Rest |
5 Mi |
44 Mi |
| Nov 25 |
17 Mi |
Rest |
8 Mi w/ 8×100m |
5 Mi |
8 Mi |
Rest |
4 Mi |
42 Mi |
| Dec 02 |
12 Mi |
Rest |
10 Mi w/ 5 Mi |
4 Mi |
11 Mi |
Rest |
7 Mi w/ 8×100m |
44 Mi |
| Dec 09 |
18 Mi |
Rest |
6 Mi w/ 6×100m |
12 Mi |
Rest |
11 Mi w/ 6Mi |
5 Mi |
52 Mi |
| Dec 16 |
20 Mi |
Rest |
6 Mi |
14 Mi |
6 Mi |
Rest |
6 Mi w/ 6×100m |
52 Mi |
| Dec 23 |
15 Mi w/ 12 Mi |
Rest |
8 Mi |
8 Mi w/ 5×600m |
5 Mi |
Rest |
8 Mi w/ 8×100m |
44 Mi |
| Dec 30 |
14 Mi |
Rest |
6 Mi w/ 6×100m |
12 Mi w/ 7 Mi pace |
Rest |
12 Mi |
5 Mi |
49 Mi |
| Jan 06 |
20 Mi |
Rest |
8 Mi w/ 5×600m |
11 Mi |
Rest |
4 Mi w/ 6×100m |
8-15K race |
53 Mi |
| Jan 13 |
17 Mi |
Rest |
8 Mi |
9 Mi w/ 5×1000m |
Rest |
12 Mi |
5 Mi |
51 Mi |
| Jan 20 |
17 Mi w/14 Mi |
Rest |
8 Mi w/ 5×600m |
11 Mi |
Rest |
4 Mi w/ 6×100m |
8-15K race |
50 Mi |
| Jan 27 |
17 Mi |
Rest |
5 Mi w/ 6×100m |
10 Mi w/ 4×1200m |
Rest |
10 Mi |
4 Mi |
46 Mi |
| Feb 03 |
20 Mi |
Rest |
8 Mi w/ 5×600m |
5 Mi |
Rest |
4 Mi w/ 6×100m |
8-10K race |
47 Mi |
| Feb 10 |
16 Mi |
Rest |
7 Mi w/ 8×100m |
8 Mi w/ 3×1600m |
Rest |
5 Mi w/ 6×100m |
Rest |
36 Mi |
| Feb 17 |
12 Mi |
Rest |
6 Mi |
Rest |
5 Mi w/ 6×100m |
Rest |
Goal Marathon |
49.2 Mi |
Posted by Derek Lee-Wo on October 10th, 2007 in Chicago, Marathon, Races
I now know what my placement was within the marathon.
Of the 35,000 starters, I placed 20,158.
Among the males, I placed 12,490
In my age group (35-39), I placed 2,379
