Winning the heat Lotto in Houston

We are keenly anticipating morning temperatures in the 60's after a simply brutal August with an average temperature of 90.4 Fahrenheit, a new record. And it wasn’t even close. According to an article in the Houston Chronicle the probability of such a significant deviation from the historical average in any given year is 1 in 10,000. We basically won the heat Lotto.

Finished up week 13 (of 18) of the Hal Higdon Intermediate II marathon training program. Twenty miles today at average pace of about 9:20, not bad.  Saturday's 10-mile pace run at 8:35 was one of the best runs I've had in a couple of years! For once it was not absolutely stifling out there, and my running partner and I did not linger too long at each of the water spots.  This was the second of three 50-mile weeks on the program.  One more long week - and two not so long ones - and it is taper time!! The plantar fasciitis on the left foot is still present but under control; stretching, icing and the occasional Airrosti treatment (another coming up on Tuesday) is keeping it at bay. 

I am not officially taking a break from my ‘150 or bust’ weight-loss program, but running this many miles per week is making it difficult to reduce calories to the point of additional weight-loss.  I am basically stuck at just over 160 lbs,  not likely to make much progress on losing the last 10 lbs. until after the marathon.  Body fat percentage down to around 15% so at least I’m not regressing.

Where is the speed coming from?

On Tuesday night at Rice University track I cranked out the first of three mile repeats at a pace of 6:29 which is about as fast as I've run a mile in many years. It was nearly 95F so conditions were not ideal, not that it matters that much just for one mile.  The other two were considerably slower at 6:38 and 6:51 - clearly by then fatigue was setting in.

Even so, I am thrilled with just one fast mile: something is working.  Clearly the weight loss is a major factor but it is not the only one. Strength workouts with the personal trainer is another, as are the Airrosti treatments which include some significant stretching of amongst other the quads.  I'm also starting to suspect that the daily 45-minute walks with Daisy (at a very very brisk pace of 15 minutes per mile) is strengthening my upper legs which also boosts running speed. Pure guess on that one, but having run for 40 years I can definitely feel the difference.  Of course I'm also in the middle of a marathon training cycle so overall fitness & endurance is much higher than it has been for months.

Almost halfway into Week 11 of the Hal Higdon Intermediate II marathon training program.  This will be the first of three 50-mile weeks (week 11, 13 and 15) before the taper starts on week 16.  Somehow or other - mostly with the help of running friends who are graciously supplying SAG support on Sundays for the long runs - a few of us are actually training trough this streak of 100F weather which has now reached 17 (probably 18 by the end of today) days in a row, and a few in July as well.

Weight is the same this week as last - 161 - but body fat percentage is down to 15%. 

Weigh in Tuesday

Body fat percentage is slowly coming down, now at 18% (approximately), which is definitely an improvement on the 25% or so in April.  Quite a way to go to single digits but the long 45-minute walks with Daisy, running 30+ miles per week and working out for almost an hour 3 X per week - not to mention the calorie counting - are having the desired effect. Weight today is no different than last week, still 163.  Hitting a bit of a plateau but some of it is residual water retention from last Sunday's 17 miler. For some weird reason I 'gain' about 4 pounds after any very long run, especially when it is hot.  Just the body's mechanism to protect the bruised/injured muscle cells, I suppose. It takes me a good 4 days or so to get back to normal. 

We are now just about halfway into the 16-week Hal Higdon 'Intermediate II' marathon training schedule.  8 weeks done, 8 to go.  The heavy hauling is right up ahead.  A 9 mile pace run on Saturday followed by a relatively easy 12 miler on Sunday.  From then on I will have to complete 4 more very long runs (one of 19 miles and three 20-mile runs) and three 12-mile long runs, as well as five fairly long mid-week runs (10 miles) and several 9 to 10 mile pace runs on Saturdays.

So far, the best thing has been no serious injuries.  Still some nagging issues with plantar fasciitis in my left foot but keeping it under control with icing.  The worst thing?  Definitely the heat!  It has been relentless.  This evening's mile repeats at Rice will be run with temperatures in the low to mid 90's.

Another great boon has been the support of running friends in our Happy Runners group.  There is no way I would have been able to do some of the long runs without some company and a sag station every couple of miles or so with cold drinks, snacks and a smile!  Thank you!!

Five down, thirteen to go

That would be weeks in the training program for the October 9 2011 Mohawk Hudson Marathon.  At almost one third into the training cycle, there's some reason for optimism, but not too much.  I really struggled to complete today's 14-mile run - and my average pace dropped from around 10 minutes/mile (first few miles) all the way to 10:30 average overall, with the last 4 miles at a snail's pace of over 11 minutes each.  Clearly it was not just because of my poor conditioning or lack of training to date.  To put it mildy, running conditions were hugely unfavorable with the temperature at about 78F when I set off just after 0630A - and humidity at 91% - and heating up quickly to about 85F by 0930A.

Apparently there is now some scientific evidence that running when it is very hot like this is akin to speed training or hill work, it makes you stronger.  Duh!  

Even so, with 'just' 13 weeks left before the marathon, I am really starting to doubt whether a 3:45 time is a realistic goal.  Right now I can't even hold an 8:35 pace for 6 miles, never mind 10, 15 or 26.2...

On the positive side, I have 5 weeks of pretty sold training in the bag, without any major mishaps, illnesses or injuries.  Left heel still presenting plantar fasciitis symptoms, but not getting worse. Yet.  Will have to do more stretching and foam rolling.

Weigh-in Wednesday

Despite some pretty significant mileage run last Saturday and Sunday combined (19 miles), with some other exercise mixed in, the scale did not budge this week. No surprise there.  A couple too many pasta dishes on the menu, an abundance of faux hot dogs and hamburgers over the July 4th holiday weekend, not to mention some cookies and St. Arnold's Weedwacker beer.  So I think I was lucky to get away with a 'status quo' instead of going into the wrong direction, this week.

To counteract any 'last minute' diet shenanigans as I approach the 160 pound mark, I'm having a registered dietitian give me weekly feedback in the way of a 'food record review'.  The additional accountability will definitely help keep me on the straight and narrow and I'm sure I will learn a thing or two about tweaking my diet to best effect, in the run up to the Oct 9 marathon in Albany.

Running still going well although I have not quite shaken off the nagging plantar fasciitis in the left foot.  Not bothering me too much (with regular icing) but will have to re-up on stretching and foam rolling to prevent a flare-up.

Week #4 of the training program included a 6 mile pace run on Saturday; I managed an average pace of 8:40, heart rate around 150 and slightly over, another extremely hot & humid morning.  Sunday's 13-miler was quite a slog too, and I had to slow down to an average pace of 10:40 to keep my heart rate at around 130bpm.  Yesterday's mile repeats at Rice University track was done with the outside temperature at 95F, but I eked out 3 miles of 7:52, 7:50 and 7:35 nonetheless.  Again, heart rate mostly around 150 to 155, and over 160 on the last lap of the third mile.  


Recap:

Week 1: -1
Week 2: -1
Week 3: -3
Week 4:  0
Week 5: -1
Week 6: -1
Week 7:  0

Week 8: -1

Week 9: -1

Week 10: -1
Week 11: 0

Starting weight: 175
Current weight: 165

Loss to date: 10 lbs.

150 or Bust: 79 days down, 94 to go.