Sunday, November 10, 2013

A weak ankle week.

Ankle injury one week on

I think I have most of my range of motion back in that left ankle now.  The only time I have twinges of any pain are when I go down stairs.

I have a little bit of stiffness when I get up in the morning, but the exercises I do to keep my Flexor Hallucis Longus muscle in shape quickly get that stiffness out.

I'm hoping that I'll be able to give it a trial run on Tuesday.  With new shoes (more on that later) and going on the treadmill-o-doom, I'm hoping that it'll provide enough cushion that the ankle won't give me any troubles.

59 Days until Disney World Check-in

My Disney Experience website had my customization up for my MagicBand for Marathon Weekend.  I've gone with WiSH team colors for this one!  If we get one of these every trip, I might as well take advantage of having different colors.  So my next MagicBand will be Green/Black.

My new MagicBand

If you don't choose, it defaults to grey, which is what color my first one is.

It's the SHOES!

Well, the shoes that I plan on participating in the full marathon with.  If I can run this week, I'm going to start breaking these in ASAP.

Brooks Adrenaline GTS 14
Yep... wide width once again only comes in White/Blue.  I picked them up the night before the Monumental Half Marathon and have only really tried them on and walked around in them a tiny bit.  They were MUCH more comfortable feeling than the shape my New Balance shoes are in currently.

The remainder of my borked training schedule

Reality check time.  Obviously this weekend will NOT see me do 17 miles.  The most to this point in my training I've done is 10.5-ish.  I'm thinking that at this late point in the schedule, I'm going to have to forego the fallback weeks and do as slow of a progression as I can leading up to the 20 miler in week 15.

Week 11/11/2013 11/12/2013 11/13/2013 11/14/2013 11/15/2013 11/16/2013 11/17/2013
10 Rest 4 m run 8 m pace 4 m Walk Rest 17 Cross
11/18/2013 11/19/2013 11/20/2013 11/21/2013 11/22/2013 11/23/2013 11/24/2013
11 Rest 5 m run 8 m run 5 m Walk Rest 18 Cross
11/25/2013 11/26/2013 11/27/2013 11/28/2013 11/29/2013 11/30/2013 12/1/2013
12 Rest 5 m run 8 m pace 5 m Walk Rest 13 Cross
12/2/2013 12/3/2013 12/4/2013 12/5/2013 12/6/2013 12/7/2013 12/8/2013
13 Rest 5 m run 5 m pace 5 m Walk Rest 19 Cross
12/9/2013 12/10/2013 12/11/2013 12/12/2013 12/13/2013 12/14/2013 12/15/2013
14 Rest 5 m run 8 m run 5 m Walk Rest 12 Cross
12/16/2013 12/17/2013 12/18/2013 12/19/2013 12/20/2013 12/21/2013 12/22/2013
15 Rest 5 m run 5 m pace 5 m Walk Rest 20 Cross
12/23/2013 12/24/2013 12/25/2013 12/26/2013 12/27/2013 12/28/2013 12/29/2013
16 Rest 5 m run 4 m pace 5 m Walk Rest 12 Cross
12/30/2013 12/31/2013 1/1/2014 1/2/2014 1/3/2014 1/4/2014 1/5/2014
17 Rest 4 m run 3 m run 4 m Walk Rest 8 Cross
1/6/2014 1/7/2014 1/8/2014 1/9/2014 1/10/2014 1/11/2014 1/12/2014
18 Rest 3 m run 2 m run
At Disney
At Disney
2 m run

Weighty issue

Yes, once again I'm way up in weight.  The good news is, I'm starting back down again, as my shorts are once again to the point that I need to wear a belt to keep them up.  I went out to lunch more than once this past week.  Once to a supplier chili cook off and the next day was to McAllisters Deli   McAllisters is one of the places that I have a set meal to order, as their website allows you to create a meal and see what it comes out nutrition wise.  I stuck to it, and ordered what I was supposed to.  (1/2 and 1/2 lunch deal, 1/2 New York steamer sandwich and a bowl of Chicken Tortilla Soup).  I also had unsweet Iced Tea.

This week will prove to be much easier on the going out to lunch deal, I don't have money to go out to lunch this week!  LOL!  Lunchbox for me!

Thanks for Reading!  Regards,

Going THE distance in 2014!
Walt Disney World 1/2 Marathon
January 7, 2012-  FINISHED 3:48:49
January 12, 2013-  FINISHED 4:00:29
Indianapolis Monumental 1/2 Marathon
November 3, 2012-  FINISHED 3:37:29
Cincinnati Flying Pig 1/2 Marathon
May 5, 2012-  FINISHED - 3:32:27 PR

Sunday, November 3, 2013

The day after a DNF...

Ankle report

It was a bit stiff getting out of bed this morning
There doesn't look to be any worse swelling.  I've kept off of it as much as I could today, with only going to the grocery and doing laundry today as chores.

In-between times, I've been doing plenty of RICE to try and help the healing process.

My friends come to my aide

Many of my friends AND running friends (many of whom are now on both lists) have reached out today to let me know that on race day, things like this happen.  It just so happens that yesterday was my day to have it happen to me.

Yes, it's disappointing.  I'll get over it, just not right this second.

I haven't opened up my training plan yet.  I'll have to do that soon, so I can see what I can adjust in order to make the rest of my training time realistic.

Thanks to each of you that have offered advice and help in these past 2 days.

Deep dive into yesterdays numbers...

Split time
Split distance
Split pace
Pace chg. last
Pace vs avg.
Elev. chg.

I use a program called SportTracks.  It has all sorts of goodies that it translates from my GPS watch.  I have a much better view of what happened yesterday from looking at the details that this program brings out from the data.

Right at 0.40 miles, there the tracking shows that looks to be the spot I paused at.  That would have been right after I hit the manhole cover.  Amazing thing about today's technology, I can zoom in with the satellite image and can see all the manhole covers in that small stretch of Meridian, around an intersecting street called Pearl.

We were still packed up tightly at this point.  This is another thing the Monumental Marathon committee needs to take a look at.  Wave starts.  

I'm GLAD to hear that the Indy 500 Mini Marathon will begin to use wave starts beginning in 2014, which I'm signed up for!

Just possibly, if it hadn't been so packed, maybe I would have seen the manhole early enough to avoid it.  I'm just glad that when I did stumble on this, that the guy behind me didn't go down with me.

30-Day Plank Challenge

Many of my W.i.S.H./Hakuna Matata running teammates are starting/started up on a 30-Day plank challenge.  I'm going to go with a slightly different plan than they're going with.  I have linked the version of this in the title of this section, if you wish to check it out.

This one has you do a regular plank and a side plank, broken down into 4 levels.  The 4th level of each has you progress through the later 2 levels of the static form.

Regular Plank Tiers

Level 1: Static Knee Forearm Plank
Level 2: Static Forearm Plank
Level 3: Static Single-Leg Forearm Plank
Level 4: Dynamic Elbow to Wrist Plank
Side Plank Tiers

Level 1: Static Knee Side Forearm Plank
Level 2: Static Low Side Forearm Plank
Level 3: Static Single-Leg Side Forearm Plank
Level 4: Dynamic Side Forearm Plank With Hip Dip

I've never done planks like this before.  I've only really halfheartedly done a few.  I REALLY need to work on my core, so might as well start with this!

Over the past couple of years, I've gotten my legs in really good shape, but the rest of me not so much.  It's way past time that I really start attending to that, so I CAN improve my running ability.

I really need to join a gym and begin upper body strength training in earnest.  

Hard-line goal

Weight goal: When I stand in my corral in January, I want to will be at 239 pounds (or lighter).

If any of the guys at work are reading this, this means that I'm only allowing myself to go out to lunch one day a week.  I'm also going to only go to one of the places in which I have found that I can have my lunch near my 400 calorie goal for my meal.  This has been my most uncontrolled meal that I have been having.

Thanks for Reading!  Regards,

Going THE distance in 2014!
Walt Disney World 1/2 Marathon
January 7, 2012-  FINISHED 3:48:49
January 12, 2013-  FINISHED 4:00:29
Indianapolis Monumental 1/2 Marathon
November 3, 2012-  FINISHED 3:37:29
Cincinnati Flying Pig 1/2 Marathon
May 5, 2012-  FINISHED - 3:32:27 PR

Saturday, November 2, 2013

The Crushing disappointment of a DNF.

D.N.F. - or 'The $90 Ace Bandage'

After looking at my GPS watch data, it looks like right around 0.4 miles is when I twisted my ankle on the manhole cover.

1 MI 13:44
2 MI 16:42
3 MI 23:33

My first mile split was exceptionally good, about a minute ahead of what I was intending.  My watch was actually telling me "SLOW DOWN".  My aim was 14:30 m/m.

Then we can see that my 2nd mile was substantially slower.  It also dropped me way below the required 15:00 m/m pace.  I'll discuss more on this later.

Just around the corner from the 2 mile marker was a water/Gatorade/medical stop, I knew at this point that trying to continue on was a futile effort.  Just past the 2 mile mark, I was passed up by the sweeper vans.  

I just couldn't run on that ankle the way it was feeling.  The gal at the medical stop quickly wrapped it up for me and they called the return vehicle to come and pick me up.  It took almost 30 minutes for them to get to me.  I was really regretting having just shed my throwaway jacket about 3/4 a mile earlier!! 

I finally make it back to the Start/Finish area.  Having to bypass that end chute and NOT getting a medal was probably one of the hardest things I've had to deal with since I've started running.


Kipp Shinabarger  10866  Place: 0

Monumental Marathon's Monumental Change!

Sometime between signing up and the race, the Monumental Marathon changed the pacing requirements!!  There were a LOT of upset people being chased by the sweeper vans, suddenly being told that the minimum pace was 15 Minutes!  

I think that this was a MAJOR mess up by the race committee to change this without posting this change BOLDLY and OBVIOUSLY on their website AND they should have had big postings at the packet pickup/Expo.  

Huge Cloud of Doubt

I now have this huge cloud of doubt hanging around me like Pigpens' dirt cloud in Peanuts.  This half marathon was part of my training for the Marathon in January!  I'm probably going to be off of this ankle for about a week of no running.  

My nervousness about the Full Marathon is now becoming outright fear.

I'm really going to have to take a look at the rest of my training plan to see if I can figure out what is realistic now.

Consolation - Go see a movie

I had planned on seeing it anyways, I went to see Ender's Game.  I had never read the book, so I cannot say how true to the book it is.  I just know that it was a good movie.  I felt that it was a Sci-Fi movie that really made you connect with the character.  Many Sci-Fi movies tend to forget this and just try to impress you with really pretty images (ahem... Avatar).  

Ender's Game is a movie I can see myself watching many times, the other movie I mentioned... not so much, I've probably watched it twice since owning it.

Thanks for Reading!  Regards,

Going THE distance in 2014!
Walt Disney World 1/2 Marathon
January 7, 2012-  FINISHED 3:48:49
January 12, 2013-  FINISHED 4:00:29
Indianapolis Monumental 1/2 Marathon
November 3, 2012-  FINISHED 3:37:29
Cincinnati Flying Pig 1/2 Marathon
May 5, 2012-  FINISHED - 3:32:27 PR