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Gate River Run

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2007
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Location:

Daytona Beach,Fl,United States

Member Since:

Jan 01, 2007

Gender:

Unknown

Goal Type:

Unknown

Running Accomplishments:

2 time autumn rock n run 5k champion

Short-Term Running Goals:

Do what I should in the following races: 1/27 - Mantanzas 5k 2/3 - Suncoast Run for Kids 10k 2/10 - open 2/17 - Edison Festival of Lights 5k 2/24 - ERAU Invite Mile 3/2 - Snowbird Relays (FSU) 5k 3/10 - Gate River Run 15k 3/18 - open 3/24 - Winter Park 10k

Personal:

I was born on a stormy March day in Ohio

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
144.50
Total Distance
4.00

4 miles 25:40

Daytona Sidewalks

Did the usual pre race 4 with the Snowbird invite 5k coming up tomorrow.  I was quite disappointed that the plantar is still hurting as much as it is.  I'm thinking I'll fight through the race tomorrow then day a few days off to get it better.  Hopefully with 3 or so days off it'll feel better and I'll just turn Gate River run into a glorified tempo run.  Technically my finishing time the past two years has been at or slower than tempo pace mostly because I've gone out with the leaders then rigged.  Last year my 5k splits went 15 min, 16 min, 17 min.  But anyway, no need to focus on that just yet when I'll be on the track tomorrow night.  Aaron Lanzel, a 3:40 1500m runner, is going to rabbit through 2 miles in 67 pace.  Hopefully that will feel comfortable and I can finish off a good race.  Tyrone Bell will be racing too so maybe there will be someone around for the last mile.  We'll see how the plantar holds up. 

Comments(1)
Total Distance
6.00

Snowbird Invite 5k

With the plantar aching I had nothing but bad feelings coming into this race, but it was all set up and I wasn't planning on not doing it.  I really wanted to get the feel of going out faster in a 5k which I haven't done since 2004 and haven't done with even the slightest bit of success since 2003.  Aaron Lanzel came over from Jacksonville to rabbit me going 67's through 2 miles.  Unfortunately, things didn't go exactly to plan.  We went out faster than what I would have liked, 4:25.  I felt good though as long as I was sticking right behind Aaron even though after 1000m there wasn't the slightest sound of anyone near me from behind.  But over the next 2 laps I realized that as soon as Aaron stepped off that my pace would be slowing down.  Unfortunately following that realization Aaron stepped off the track at 1 1/2 miles leaving me with over half the race to keep this blistering pace all by myself.  Not going to happen.  I tried to settle in to a comfortable pace but that was probably around 70-71 pace over the next two laps so at 2 miles I called it a day hitting the 3200 in 9:05.  The foot actually felt good during the race (afterwards not so much).  I didn't have any sort of a racing mindset and I wasn't going to be able to time trial a time I wanted.  It was good though to get the feel of going out hard and with someone in front of me I was quite comfortable.  Overall it was a good experience even though I didn't like dnf'ing.  I also decided, even before the race, to take at least 3 days off, maybe more, to get this plantar problem resolved.  Ideally it'll be better with that much time off and I can use gate river run as a first workout back doing it as a long tempo run.  In a perfect world that's how it's going to workout.

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Total Distance
0.50

Well, I ran for about a half mile today.  The plantar isn't too bad though as some of my steps were pain free  Even though I felt I could have made it through a full run I decided to call it early and give the plantar at least another day.  I tried heel running and running on my toes and both felt ok but when making the transition is when the plantar felt the most pain.  It was hard not running today though because the weather was a perfect 70 degrees and I feel like I've been coped up for months even though it's only been a few days.  I think by tomorrow it'll be well enough to run on it without aggravating the plantar and I'll be able to start training again.  Saturday I'm still planning on doing Gate River Run but now it's just going to be a glorified tempo run as a first workout back.  Right now I'm thinking 5:05-5:10 pace but I'll probably drop that down 5 seconds for each additional day I have to take off.  I'm also thinking I'll keep the workouts longer and slower over the next couple of weeks just to make sure I don't get a flare up.  It sucks not running now though.

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Total Distance
10.00

10 miles 61:03

Daytona Sidewalks

I'm back baby!  I started my run just wanting to test out the plantar then did oh so much more.  The first few steps yeilded absolutely no pain so I decided to continue on with a run with intentions of testing it out for a few miles.  Early on, from 1/4 mile to 2 miles I could notice the plantar but there's no way I'd describe it as pain.  After that even the slight noticing went away until around mile 6 or 7 and then even after that it was still only a slight notice.  I'd say the plantar was 95% today which was much more than I was hoping for.  Now the big thing is going to be how it responds to today's run.  I ran very relaxed and comfortable the whole way so I didn't push it by going fast which is what would previously make it worse.  In the previous couple of weeks on regular runs it'd improve from day to day so hopefully we'll see that trend continue.  I think at worst I might see slight regression but even now 2 hours after the run it feels very loose and I have yet to ice it.  I'm going to wait and put off any thing fast and on the track for a few weeks to make sure it's all better.  Right now though I'm very pleased with the progress from the past 4 days of not running.

Comments(3)
Total Distance
10.00

10 mile 62 min

Daytona Sidewalks

The plantar ached a little more today than it did yesterday.  Frustrating.  I'm just going to have to get through the pain.  I'll continue to do all I can to rehab and will avoid speed workout until significant improvement is made.  Gate should be a blast!

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Total Distance
5.00

5 miles 30:10

Daytona Sidewalks

The plantar was a little better today as I really worked it over hard with the golf ball before the run.  It kept it very loose for about 4 of the 5 miles.  Hopefully I'll be able to gradually push back the point of pain in the run.  I get the feeling I'll be putting myself in a situation shortly that'll require a major chunk of time off.  I just hope I can delay that for as many weeks as I can.

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Race: Gate River Run (9.3 Miles) 00:49:16, Place overall: 40
Total Distance
12.00

Gate River Disaster

Of course the race went about as poorly as the previous 3 weeks would indicate.  I did a good job of going out easy (15:55 first 5k) but even that wasn't enough to save the foot from falling apart.  It broke down and I fell of even the slow pace as the 10k was 32:19 before finishing in 49:16.  My plantar wasn't going to let me feel good and neither was the humidity.  So I'm going to take a week off of running now to get this thing better.  I think now the game plan will be to just be able to get healthy and do something late spring early summer depending on how much time is required to get better and how I feel once that distant day arrives.  Till then.

Comments(4)
Total Distance
4.00

4 miles 25:33

Daytona Sidewalks

First run since March 10th.  I've lost a lot of fitness but the foot feels pretty good.  Unfortunately I can't say that it's 100% so we'll see how this all plays out.  The pace felt comfortable though and my lungs seemed to fair better than I thought they would.  It was only 4 miles though.

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Total Distance
6.00

6 miles 37:31

Daytona Sidewalks

The foot responded well to yesterday's run which is promising.  Again today I felt comfortable on the run but could tell that I lost all the fitness I had built up.  The plantar isn't hurting at all but there's something there which tells me that it's not gone. 

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Total Distance
6.00

6 miles 36:37

Daytona Sidewalks

I felt a little more like a runner today than the past 2 days but still felt that 6 miles felt a little long.  That's kind of pathetic.  Foot is still pretty good.  I'm sick of icing it.  I hate icing.

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Total Distance
6.00

6 miles 37:08

Daytona Sidewalks

The 6 miles felt a little more comfortable today.  The plantar facsiitis still feels good but I know it's just in there hiding, waiting for me to draw it out.  Probably going to happen tomorrow since I have to race a 10k.  Should be interesting.  It's the last race in the Orlando Track Shack Grand Prix series and I have to run it to get paid.  I usually win by quite a large margin so hopefully I can hang on and still win the race with a minimal effort. 

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Race: Winterpark 10k (6.2 Miles) 00:33:11, Place overall: 1
Total Distance
10.00

Winterpark 10k

1st 33:11

This race went just as I had hoped.  Basically, since I won all the other races the guy who usually gets 2nd didn't even bother trying to run with me.  I went out in 5:08 for the first mile and that was enough for Austin Mercadante to say no thanks, to take it east, and run for second.  I know this because he told me this after the race.  Then I told him about how I had not been running the previous 10 days and how I was really worried he'd beat me.  His face sank a little as he realized his lack of effort early cost him $700.  Way to go.  If you don't try to win you'll never win.  The easier effort also prevented the plantar facsiitis from flaring up.  It was a little worse than previous runs after the race but it was much better than I had hoped.  I'm headed up to Boone for a week and I'm hoping the soft surfaces and the training runs without speed help to continue to improve the plantar.

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Total Distance
9.00

9 miles 52:59

Bass Lake

It felt good to be running at Bass.  Low 70's, shade, soft surfaces, and renewed energy made it for a good run.  The plantar was feeling good too which is great.  The run though felt kind of long and my upper body was tight the whole time though.  The lungs also burned a little which was inevitable considering the lack of fitness and the 3500 feet of altitude.  It will be a struggle to get back to regular runs of 10 miles and right now the thought of long runs of 15 or more are overwhelming.  So I'm not going ot think about that.  Taking it day by day this week.  Pretty good first day in Boone.

Drank for the 5th time this year last night. (5/26)

Comments(1)
Total Distance
9.00

9 miles 51:36

Bass Lake

Today's run makes me think that the well isn't completely dry.  I felt like I was giving a good effort but thought it was more of an out of shape effort that would put me around 6:00 pace even though it felt faster.  Instead it was the opposite.  I taped up the foot a little too tight today which made it achey early on but after 2.5 miles I stopped and took off the tape and the foot felt good the rest of the way.  I'm thinking I'll take Tuesday or Wednesday real short and easy then do that again on Sunday to make sure I'm not over doing it this week.  If I continue to feel stronger and stronger though I might push off an easy day. 

Comments(1)
Total Distance
5.00

5 miles 30:03

Bass Lake

Foot foot foot blah blah blah foot foot plantar plantar blah blah blah.  Clearly it's still lingering but it's not painful going for regular runs.  I've gotten lazy on my icing since my arrival in Boone.  The soft surfaces are nice though and I got some new insoles today from my dad's podiatrist friend while awaiting the arrival of my orthodics.

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Total Distance
10.00

10 miles 57:48

Bass Lake

Another fairly comfortable run that ended up being pretty quick.  My last mile around the lake was 5:30 and felt relaxed.  Oh, the plantar, that thing.  Same.  Feeling pretty good but it's just waiting for a workout to come along to strain it.  Luckily it won't get that opportunity for a week and even then coach Hopfe and I discussed doing something slower to get back into things.  The longer I put off anything that is track fast the longer it will be doing ok.  I also got in some pull ups today.  It had been about a week since I last did some so it was good to get motivated enough to give the upper body some love.

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Total Distance
10.00

10 miles 58:48

Bass Lake

I had planned on taking today a lot easier than previous days but it was in the low 40's and there was a constant mist which made it a miserable run.  This all translates to me wanting to get the run over with as quick as possible therefore my easy day didn't turn out as planned.  The foot though still feels pretty good, but is still not 100%. 

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Total Distance
9.00

9 miles 55:04

Bass Lake

I finally slowed it down for a run.  I felt good today again though and the weather was back to being incredible.  All and all today was a good day.  The foot felt good and the run felt easy.  I'm surprised how easily I've gotten back to continuous runs at 9-10 miles at a good pace.  Especially up here in Blowing rock where the runs start at 3500 feet and then go up. 

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Total Distance
13.00

13 miles 77:39

Bass Lake

This was my first attempt at a continuous run of over 10 miles since Feb 25th so I was worried about how I'd hold up.  13 miles isn't very far for a "long run" but considering where I've been over the past month it seems like a very good starting point.  I tried to slow it down early but ended up hitting the manor house (~2.5miles) in pretty much the same time as all my other runs thusfar this week.  But I didn't pay for it in the end and handled the extra miles well.  The foot didn't seem to break down on me or fall apart which is good.  Hopefully it'll respond well to the extra miles.  Back to FL now which also means back to every run being on pavement.

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Total Distance
144.50
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