Marathon W6 R2

5 mi

Along Ala Wai, McCully to Kapahulu bus stop and such.  Fell asleep after work and didn't get the run going until after 6, but felt good.

Strength - Medium

BP
4x(1,2)
1x1

Pistols
4x(1,2)
1x1

Pull-ups / hangs

Marathon W6 R1

3 mi

Pau ST. to Ala Wai Park.  The short ones are getting fun.  And by fun I mean super easy.

EDIT:  Oops!  This was supposed to be a 4 mile run.

Strength - Light

Here we go again.  Try 3 to put bent pressing into the regimen.  If the neck/back problem crops up again, I'll write myself off as incompetent and go back to CnP's.

BP
5x1

Pistols
5x1

Pull-ups, makai side.

Marathon W5 R3 / Strength - Heavy

My neck is messed up, I believe from the bent presses.  Couldn't figure out today if it's just severe muscle soreness/strain or if it's something more serious.  However, Suzi pulled on my head and then I took a long nap, and it feels a lot better.  Still decided to skip the lifting today; need to analyze the BP more and see if I can better my form.

3 mi

Down the canal, round the corner and back.  First time running at night for me.  Pleasant, not being overheated and sweating buckets before the run even starts.

marathon W5 R2

5 mi

Woo!  Feel good!  My right calf is really really tight though.

Strength - Medium Day

BP
3x(1,2)
2x1

Pisols
3x(1,2)
2x1

Marathon W5 R1

3 mi

Easy loop ending at Don Q.  Picked up some fresh produce and some steak to make tacos :)  I need to start paying more attention when I plan a route and try to avoid huge, busy intersections and stretches of road that I know have no paved sidewalks.

And the white chocolate macadamia nut Clif Bar is fucking amazazing.

Strength - Light Day

Felt like shit all day today, probably because I did not sleep much or well last night.  But fuck all that, I do not want a spindly, weak runner's body!

BP
5x1

Pistols
5x1

Still have that wicked knot (spasm?) in my back, so I'll save the pullups for another day.

This felt GREAT, and I feel much better than I did when I started.

Marathon W4 R4

8 mi

This one was tough.

We fully intended to get out and start well before the noon-to-three window that is typically the hottest (read: worst) time to run, but I went ahead and kept on sleeping until around 10, and Suzi got into a book, and the guys wanted to play a quick game... so we left around 12-12:30.  Once again, running when it's super hot out.

Then there's the part where Adam is terrified of not being hydrated enough on the run and drinks another liter of water shortly before leaving the house and THEN has to pee once he's a couple blocks into the run.  Made it to a great spot to pull over and do the business;  the bottom of a dry little ravine which happened to be sided by the loosest, driest dirt and debris on the island, all of which packed into my shoes quite nicely.  Had to extend the stop to remove the shoes and clean the feet.  Caught back up to Suzi only to find that I'd dropped an Amphipod... at the bottom of the ravine.  Once again, shoes full, had to stop to clean em out and clean the feet.

Several parts of the route I planned had no sidewalk, which was OK because there was still room for pedestrians to move about safely among ankle deep leaves, twigs, dirt, and huge fucking rocks that make your foot feel like it's going to snap in half when you step on one (this happened several times today).

The time of day really began to impress itself upon us near the end of the run.  The whole route was rather shadeless, but the last 2-3 miles was completely exposed to the angry, angry life-giving orb.

It was a little rough on us, but we finished it and feel like we've earned a recovery day :)

RoP Heavy / Marathon W4 R3

My upper back/neck is fucked up.  Pretty sure it's a muscle knot/spasm, and it's really fuckin' hard to find a way to stretch it.  It hurts a lot.  Short answer:  No RoP today.  I am pissed off about this.

The Run:  3 mi

Lotta walking today because Suzi and I had to talk out some concerns about the challenges of a male and a female of different fitness levels training together.  The extra walking was totally cool though, since I was considering walking the entirety of this one to give my iliotibial inflammatory syndrome a rest.

On that note, the ITS is very much improved in only a few days from doing the recommended stretching.  I'm also taking curcumin once a day (sometimes twice on run days) to keep the inflammation down.  I'm confident this injury will fade away soon.

Marathon W4 R2

5 mi

Great run today!  Felt great the whole way, thought I'm not sure why the chorus to Quiet Riot's 'Bang Your Head' wouldn't stop playing the whole time.  Runner's high hit so hard near the end that I almost started giggling.

I also discovered why Jeff Galloway says you should stop drinking water before your stomach starts sloshing.  A sloshy belly is really uncomfortable to run with.  Goes away pretty quickly, but I'll want to get a handle on that before the marathon.

RoP Medium

Woke up this morning with a WICKED knot in my upper back (inside right scapula) that is still persisting.  Made turning my head a bitch all day.  That, plus the desire to NOT overtax my low back led me to cut it a couple reps short today.

BP
3x(1,2)
2x1

Pistols
4x1

Marathon W4 R1

3 mi.

Ended the run near Wal-Mart; picked up some running clothes and bars.  Then headed over to the Vitamin Shoppe and picked up some curcumin to ease the inflammation in my burgeoning iliotibial syndrome.  Yeah, internet and The Non-Runner's Marathon Trainer agree that I probably have some some painful inflammation due to my iliotibial band rubbing against the top of my tibia when I run.

It's starting to be painful when I run, but the book says it's pretty easily treatable with stretching.

Back to Cross Training

The first week of doing both the RoP and marathon training resulted in some pretty tender low back muscle that in turn resulted in me not strength training for two weeks.  Unacceptable.

This week, I'm bringing back the strength training.  Gonna mix it up a bit though, try to do something that won't exhaust my low back but will still be worth doing.  So here's what I'll do for three days of the week (the first two off-run days and the second short run day):  KB bent presses, following the RoP ladder guidelines, accompanied by pullups, pistols, and a few one arm pushups (currently performed on the computer desk).

If this goes well for a week or two, I'd like to bring in some swings and/or snatches twice a week, probably on off-run days.

Today:

BP
5x1

Assorted pistols, OAPs and pull-ups.

Marathon W3 R4

7 mi.

Woo!  We went to the Running Room and bought some hydration equipment before the run.  I got an Amphipod Runlite belt, Suzi got an Amphipod RunPure 16 oz hand held steel bottle.

Several hills on this one, of various lengths and grades; this is really the first run we've done where I've 'felt it'.  We were strong through to the end though :)

Marathon W3 R3

3 mi
Namahana to park loop.  Fun times :)

Marathon Training W3 R2

4 mi

Feels alright.

Marathon Week 3 Run 1

Short - 3 mi

Did not want to run today; tired, too full of coffee and pastry.  Wasn't ever actually in danger of skipping it, but had no motivation.  Did it anyway, feel much better :)

Marathon Training

6 mi
Went around Diamond Head.  A little extra walking on the hills.  Lower back still pretty tender; may take this week off from KB training as well.  Considering substituting Naked Warrior regimen for strength.

Marathon Training

Short day - 3 mi.

Pretty good.  Didn't carry any water on this one, and felt fine.  Need to pick up a belt/pack for water though before the runs start getting long.

Marathon Training

Medium day - 4 miles.

McCully/Punahou/Kamehameha/University loop.  Was OK.  Took extended walk break to discuss pacing.