Four eleven gears

 I lit out today on another 1:30 effort.  The kidney was hardly noticeable and right away I knew it was going to be a good run.  You just know.  I ended up averaging 10:16 pace.  I hit a couple of the end miles at sub 10:00 and just Barney Rubbled it the last mile.

 Of course I am always analyzing pace.  What if I could do this, or what if I build up to that.  It doesn't mean anything, but it's what I do when Ice Age is on the horizon.  For years when I would see someone ahead I did not have to make a conscious decision to go after them.  The divining rod came out on its own.  Plenty of times they'd put in an effort to stay in front (I did the same thing) of me.  You just kind of let them play it out.  I mean there is only 20 miles left.

 Now at the back of the pack you manage things differently.   You can't have too many bad spots or you hemorrhage time.  You have to make hay when you can which means no camping at aid stations.   Get your 3 ounces of Coke, a dried P & J square and keep on trucking big momma down the highway.

Billy keep your head low

 The plan was to get a moderate 1:30 in if the kidney was better.  It is significantly better.  Just barely improved yesterday, today was 60% better.  I was able to lumber 8.5 miles.  Need to have a bit left for tomorrow which is the same workout.  I’d venture the last 5 miles were around 10:20 pace on average.  That is really good for me.

 For the kidney I have hydrated a bit better, taken in some apple cider vinegar and popped 220mg of ibuprofen the past 3 days.  Is the diagnosis correct?  Not sure, but at least I’m making mistakes at full speed.

 The speed work and tempo portions will soon follow.  Pretty sad that anything under 9:00 minute miles will be a success.  I have not made any weight improvement because…well I haven’t tried.  I’ll try and get on the scale this week.

 I’d really like to get under 11:00 at Ice Age.  It can be all but assured if one doesn’t have to walk 80% of the last 10 miles.  The 11:02 last year was mostly due to far less walking at the end.  I purposely took random walk breaks last year, even when on flat surfaces.  This year I want to work on running more.  Can I increase my cruising speed so the jogging seems easy?  Hoping so.

Working at the car wash

 I have a framework to follow for training.  The overall look of it does not look daunting.  Based on previous experience, it looks practical.  Sometimes hard and sometimes easy.  Today I wanted to put in around 6 miles easy and I did.  The thing is it wasn’t easy.  My self diagnosed kidney ailment was again a big factor.  It takes time to form some type of semi-fluid forward movement.  I will say this formed after 2.5 miles today and not after 3 like yesterday.  Even then the miles were slow.  I averaged 12:16 and that’s what I have to work with.  Not sure what qualifies as speed work these days.  Perhaps it is all relevant.

Everybody twist!

 I put 5.5 in today and it was high 50’s and rainy.  My left kidney area is very sore and sort of painful.  It has been this way for a few days.  Not sure what else it could be.  After about 3 miles I can start maintaining some form, but the soreness/pain does not go away.

 Perhaps there is some sort of infection.  Not sure, so the plan is to stay hydrated, take a bit of ibuprofen, and drink a shot of apple cider vinegar.  One sure thing about getting old is there is always some hurdle to get over.  

Open the bomb bay doors

 Twelve weeks from Ice Age 50 mile today.  The body takes a few miles to smooth out the rough places.  Once loosened up, the mojo wasn’t really there.  It was cool and rainy and I just kept after my goal of 22 miles.  Somewhere around 15 miles the body was doing okay so I ended up jogging the last 7 miles about a minute a mile faster than I had been.

 I won’t do a lot of long runs.  I’m stiff a fair amount.  My wife mentioned before I went out that I was leaning.  We will see how sore my back is tomorrow.

Last year I incorporated speed work.  I almost have to to beat the 12 hour cut off.  My last 6 efforts of 50 miles have all been in the 11 hour zone.  Last year I hit 11:02 at Ice Age.  I guess if I was to have a goal it would be to break 11 hours.  To do this I will have to increase my cruising speed.  So I will wind it up often, take many easy runs and do a long every 3 weeks.

December

1 - 10.8

2 -  27.1

3 - 14.9

4 - 8.5

5 - 17.8

6 - 17.5

7 - 0

8 - 18.0

9 - 26.0

10 - 11.4

11 - 5.8

12 - 10.0

13 - 15.0

14 - 0

15 - 40.0

16 - 2.5

17 - 0

18 - 7.6

19 - 9.0

20 - 10.5

21 - 8.6

22 - 0

23 - 27.0

24 - 18.1

25 - 4.0

26 - 7.5

27 - 10.0

28 - 10.0

29 - 12.5

30 - 12.5

31 - 5.2

Total - 367.8

Cut me Mick

 - 2,607.9 miles for 2023

 - 11 days to the 100 mile

 - the jog/walk strategy is confined in quarter mile segments 

 - early December I had to rely on more walking because of pain issues and by end of December I had to rely on jogging because of walking pain issues

 - I estimate the percentage of jog/walk to be near 50/50 for the 100

 - I'm trying to beat my brain into understanding the real need to be super conservative.   Need to not get sucked into the blue skies scenario and then suffer from the Mike Tyson observation