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 

Lake Holiday

 I spent some time this Christmas out on the kayak checking out the bird action.  Saw the Tri-colored Heron and that was a treat.  Was able to get close.  Also was able to see the first Pied-Billed Grebe in a long time.  Saw an Osprey carrying a fish which was cool.  He flew out of a tree and already had achieved victory.

 A couple favorites shown up in the Banded Kingfisher and the Double-crested Cormorant who was fishing when I spotted him.

 I saw Blue Herons and Great Egrets along with Moorehens and Coots.  Ran into some regulars in the hawk, crow, and dove.  I paused for a bit to listen to a bunch grackles sing.  It was actually peaceful and much better than watching the tube.

 I also believe I ran into a bunch of snowy egrets who bolted from the bull rush and gather in a couple trees.  There was also White Ibis and Anhinga out searching for dinner.  The Limpkin was digging in for Apple Snails and I actually was able to see a big shell discarded.

 Lately I see a fair amount of Black Vultures over the water’s edge.  Pretty cool how they float on by with minimal effort.

 That’s about the extent of the adventure.  Running wise I put in 27 Sunday and 18 Saturday.

Of course it's a good idea!

 - My friend turned 70 a week ago.  He is glad to report he had signed up for another year of running.   His advice is to enjoy every day. 

 - Another friend is next in line for the Hardrock 100 on the wait list.   It seems like many at that age he to is a bit compromised.  I hope he rallies.  He runs so well and besides it gives me a good reason to waste 10-15 hours staring at a screen. 

 - My 100 training has been sparse.   The 50 in mid November left some deep soreness in my tendons.  I have primarily been walking.  The good news is I completed 40 on Friday and though not ideal it was a confidence builder.  

 - Crawford is coming down to assist and provide pacing for the run.  This will be a big help.

 - I am thinking of hitting 32 this Friday.  I'll try a 50/50 mix of jog/walk.  That will be 3 weeks and 1 day from the race.  I think 27 hours is possible on event day.

 - I am still at 180 pounds.   I'd like to get to at least 173.

 - The Ice Age 50 mile has Dave Dehart as an entrant.  I hit 11:02 last year.  Maybe sub 11 is doable. 

 - All this is getting slower.  Going slower does not bother me as long as I can get back to 80% of the miles done by jogging.   Long walking workouts eat up way too much time.