Not a bad week

Well, I lost over 2 lbs this last week. Aside from some heel pain in my right foot, I feel great. I should stop complaining.

Two medical items:

• I went to the Stanford University Marfan Center to see if the aneurysm I have in my right common iliac artery could be related to a connective tissue disorder. The answer is 'no'. The Dr. felt, however that I have a dissection, not an aneurysm, and that we may never know how it happened. I am cleared for any activity except power lifting or similar things that would spike my blood pressure.
• I had a follow up with my podiatrist and we tried an experiment to see if heel lifts would help my heal pain. I had to pull the lifts out after two days. Ouch. Time for new shoes!
  

I signed up for the Los Gatos Resolution 5 Mile Run on New Years Day. Just trying to keep things interesting.

It's been so busy lately that I have had trouble sneaking in workouts. However, when Tracy joined the YMCA a couple weeks ago she signed us up for a family membership. Now I have another option. That's open to 10pm.

Avoidance?

Because I have been on a weight roller coaster, I have been avoiding this blog.

Down to 205, back to 210. Repeat. Ack!

For the last three weeks I have worked out 5 days a week (prior to that it was 6 days a week), then spent hours on Saturday doing chores. I have been doing three runs a week, though because of time pressure they have been 2.5 to 3.1 mile runs. On non-run days, I have been riding the exercise bike for cross-training.

My diet has been my problem. I'm a nervous eater. A grazer. With a sweet tooth. During the day I am too busy to get into trouble, but at night...

I continue to attend weekly WW meetings and to try different ways to get myself kicked into gear. What keeps me going is knowing where my weight would go back to if I gave up. Take a look:


Thanks for listening.

Coupla things

Ok, this was a 13 mile week. And I forgot to mention that in the raffle at the Turkey Trot I won Office Professional 2007. Pretty cool.

Turkey Trot

Six thousand of my closest friends and I Turkey Trotted this morning. Since it was crowded until the 5k turnaround, I couldn't get up to full 5k pace. So I kept going and ran the 10k. My time (55 minutes by my watch) was just 1 minute slower than my PB, so I was pretty (ok, make that sorta) happy. Aside from the crowding, the event was extremely nice. Lots of volunteers. Good causes. Perfect weather.

My goal next year is to break 50 minutes, so I have some training to do. I noticed that the younger people really out kick me at the end. Will work on that, as well as general speed.

Post-race stupid moment: Walking right past my car, staring at rest of the nearly empty street and thinking I got towed.

Oh, golly...

Weighing in last week was icky: up 1.5 pounds. This week it was gone and I was back to where I was before. I feel like I am on a roller coaster right now.

I signed up for tomorrow's Turkey Trot.

Last week I ran 14 miles, including a 6 mile "long" run on Saturday. This week I ran 2 miles on Monday and 3 miles on Tuesday. Today is a rest day, in preparation for tomorrow.

I am doing all my running with the orthotics. Yesterday, I thought something was wrong with them. As I got on the treadmill they just didn't feel right. I went and checked and had switched left and right. What's up with my attention span?

Slooooow weight loss

Last Tuesday, I had lost about 1/2 a pound. Progress, but slow.

The week was crazy, with Brennen at rehearsal Monday through Thursday until 10:30, then performances on Friday and Saturday of A Midsummer's Night Dream. I had to be there to get him in and out of costume from Tuesday on. Grandma and Grandpa Beagley and Tracy and I attended the Friday performance.

I got in a 2 mile run on Monday and a 5 mile run on Wednesday, plus two days on the exercise bicycle, and one day on the Elliptical machine + core.

Happy with recovery

Thursday I ran 4.5 miles, and today ran 3 miles. Today's run was actually at tempo pace (hr at 160 bpm)

According to what I have read, I should be avoiding speedwork and long runs until more fully recovered. Right now, I am focusing on building mileage back up and on weight loss. Therein lies the rub:

I am still very hungry and am not doing well on portion control or on avoiding bad snacks. This Tuesday's weigh-in will either be a happy surprise or a wake up call. Sometimes only a bad weigh-in will kick me into gear.

The good news is no owies.

More progress

Ran for 30 minutes today at an easy pace. My right knee felt fine. That's a big relief.

Weighed in today: 209.4. 1/2 a pound down from the post-marathon high. That 4 pounds I gained while tapering didn't go away, so I am starting the big push to get to my goal weight of 187 a bit heavier than planned.

Let's see: losing 22.4 pounds can take anywhere from 11 to 44 weeks. That translates to reaching my goal anywhere from January 15, 2008 to Sept 2, 2008, with 1 lb. a week taking until April 1.
So, to provide some immediate feedback, here is my personal challenge: Under 200 pounds by 1/1/2008. That's 1 lb. a week.

The reward for reaching the year-end goal is that I can begin training for Tierra Bella.

Energy level up

Today, I did 30 minutes on the eliptical machine and feel more energized. The terrible fatigue seems to have passed, and I feel healthy.

I am having pain du jour: Where I had a stitch in my side is now sore. My right heel is burning. My right quad aches. Both knees are sore along the medial side of the patellas. Yesterday, the right knee was sore on the lateral side. As long as the owies keep moving around I am not concerned.

Tomorrow I will try running again.

Slow going

Yesterday, I walked a couple miles and mowed the lawn, and still felt exhausted by the end of the day.

We went to the Fall Festival at our church yesterday, and lots of folks wanted to know how the marathon went. There's a short answer (It was great!) and a long answer. It was so many things: months of preparation, the ups and downs of the marathon (literally and figuratively), elation and fatigue at the finish, incredible hunger, phases of recovery, a sense of anti-climax, and an emptiness wondering what's next. From what I've read, all very normal.

Recovery

Monday, I walked a mile. Tuesday I ran 2 miles, which was dumb. My right knee was a little sore. No running for a week. The bigger issue was general fatigue. By the time I got my son to bed that night, I was falling asleep on my feet. Wednesday, I walked, and today, I did the elliptical machine for 30 minutes, then did core exercises.

Last night was the first since the marathon that I didn't collapse into bed. Progress.

What's surprising to me is that I don't hurt, but am bone weary.

Pain?

I feel pretty good!

Yesterday, Dad and I attended church in Nauvoo, then toured the visitors center and some of the sights. The Temple was beautiful.

I really enjoyed walking down Parley St. to the Mississippi River, even though I was a bit stiff and sore. Some of my Mom's ancestors were in Nauvoo and participated in the journey west. I imagined them driving their wagons down Parley St., loading them on barges, and crossing to Iowa. The street literally dead-ends into the Mississippi River.

It surprised me that I could walk down steps yesterday.

Today I feel even better. Dad and I are sitting in the Moline Airport waiting for our flight to Minneapolis.

I no longer set up like concrete after sitting for 15 minutes.

I survived!

The Indianapolis Marathon was wonderful, hard, hilly, and painful. The weather was perfect, the scenary beautiful, and the volunteers and runners as nice as could be.

I ran from miles 2 to 10 with a veteran who had returned from Iraq just a year ago. It was his first half-marathon. I had always thought that chatting during a run was a waste of energy, but I was very wrong. It made the time pass very quickly and kept the pace right.

My goal was 5 hours, and by my unofficial timing, I ran a 5:02. Given a potty break at mile 21, it was close enough.

The course started with a tour of Fort Benjamin Harrison, which has been converted to commercial property and homes, mostly. It's just beautiful: think lots of red brick and nicely restored military housing. Then we did an out-and-back through a neighborhood, then and out-and-back though a forest/park/golf course area, then and out-and-back though the state park. The course was "somewhat" hilly. The long uphill from mile 23 to almost mile 26 was just plain nasty. The hills around mile 10 were kind of fun, since I wasn't dead yet. Most of the hills were though forests with the leaves just turning gold and red. That made up for it, a bit.

Dad got some good pictures, which I will post in a few days.

After the race I felt selfconscious as I waddled around, until it sank in that almost everyone was waddling. There was one 77 year old gentleman who had just earned his "Marathon in 50 States" award. For the second time. He wasn't waddling. Us normal people could barely walk.

After I cooled down, stretched, ate, stretched, showered, and stretched, we bought some ice and snacks, and headed towards Nauvoo. I iced while Dad drove. We stopped every hour or so, and I tried to walk around. Each stop, I waddled less.

Since our room doesn't have a tub, I have filled a trash can with cold water, and am about to dump in some ice and freeze my legs. Thus the long post.

Oh well, here goes.

We're here!

We just got into Indianapolis, and I picked up my race packet. It's been cloudy and cool.

Fort Benjamin Harrison is a beautiful old military base converted to commercial property. The leaves are just turning red and gold. Just lovely.

Last run

This morning's 2 mile run was the last before Saturday. I ran around the Mississippi Valley State Fairgrounds in Davenport, IA.

Since yesterday was a travel day, I did the last 5 mile tempo run on Tuesday. Monday was another little 2 mile run.

I feel well. Since I am hydrating like a mad-man, we had to stop every hour today for potty breaks.

It's been fun seeing where my Dad was born and grew up. We have been staying with his cousin and boyhood friend, Dick. Dick and Carol have treated us royally. Dad and Dick swapped stories until 4am, so I slept in today.

Another thunderstorm moved through this evening, but Indianapolis is supposed to be partly cloudy with a high of 70 degrees F for Saturday.

Tomorrow we will drive to Indianapolis. It's been great visiting and sightseeing, so I don't have time to be too nervous.

Last "long" run

This morning's 8 miler was the last "long" run before the 20th. Eight miles seem short now.

I tried it with the orthotics and got a blister on my right arch around mile 7. At least, that's when I noticed the pain, and pulled the orthotic out. Too late!

The run was supposed to be at a 10:17 pace, but was at a 9:48 pace. I kept my heart rate between 150 and 155. I remember my first 8 mile run: HR at 160, which came out to an 11:30 pace. I'm not fast, but I am faster.

Ack. One week to go!

Orthotics

My new orthotics arrived on Monday. Arch support. What a concept. Not sure I will wear them for the marathon, but I ran on them Monday (2 miles) and will try them out for the 5 mile tempo run today.

I am not having much trouble getting used to them, except I'm getting friction on the bottom of my toes. Not sure why. I think it's because I am fighting the orthotics a bit.

Tapering should be easy?

Tapering for Indianapolis started last week. Monday: 2 mile easy run, Tuesday: Core X-training, Wed: 8 mile speedwork, Thursday/Friday: Rest, Saturday: 12 mile long run, Sunday: Rest.

Thursday/Friday was also Brennen's sleep study, so I didn't get much sleep Thursday night.

By Saturday afternoon I was exhausted and achy and just wanted to sleep. Feel much better now, but have realized that my body needs a while to recover the training.

I have been following the Indianapolis weather forecast very closely, and have been concerned about the heat wave. Hopefully, the predicted cooler weather will happen. I feel for all the folks that got sick, or worse, running in Chicago yesterday.

About my weight

In 2004 I weighed 300 pounds. My goal for the year, at the strong suggestion of my asthma doctor, was to lose 50 lbs. Also, I felt that I would not be able to care for my oldest son much longer. He has Duchenne Muscular Dystrophy.

I had deluded myself most of the year with half serious attempts, but in September joined Weight Watchers. WW worked very well for me, and I made my goal. A bit too fast by WW standards, but I made it. Also, at years end I started walking 3 days a week.

At the end of the year I asked my Doctor what I should do next. He said to get down to 220 pounds and see how I felt. Well, I felt great, so I kept losing. By summer I was at 195. At round the 80 pound mark I had started running and then racing.

I was surprised to find that I had a medium frame (nope, I was never "big boned") and was really very weak. I started cross-training and eating a bit more, and my weight went up to 210. Unfortunately, my waist added two inches, so I figure I added half muscle and half fat. On the other hand, my first 5k time was 37 minutes (April, 2005), my July, 2006 5k time was 29 minutes, and during the last 3.5 miles race (Sept, 2007) I hit the 5k mark at 26 minutes.

For me it would be easier to lose the remaining weight if I didn't race, since racing adds peaks and valleys to my caloric needs, and I do much better when I can eat the same every day, BUT racing is motivation to persist.

A disclaimer: Weight Watchers has a nifty way of accounting for "extra credit" for exercise, and it works quite well for "normal" levels of physical activity. Above that level they recommend consulting with a sports dietitian/nutritionist. I think I will need to do that to be successful losing the last 16 pounds (I'm at 205 now).

Another Addendum

I was awfully sore yesterday, but , after a good night's rest, I am only moderately sore today. Mostly the outside (lateral) right calf and ankle. These aren't new pains. The podiatrist said I need more lateral support, which the orthotics should provide.

What's going to be tough is that the orthotics arrive this week, and I don't have another really long run before the race. Next Saturday's run is 12 miles, so that's going to be my best opportunity to see if I can tolerate the orthotic. The Dr. said I may not have allowed enough time to acclimate to the orthotic, and may have to race without it. My bad, for waiting so long to see the Dr.

Mixed day

Today's was the last 20 mile run before the marathon. I was on a 10:40 pace until mile 16. Then I ran out of steam, and was hobbling too, and finished with an overall 11:24 pace. This was a better than the previous 20 mile run, so I am not totally disappointed.

The weather was very nice again. Fifty degrees F at the start and 70 degrees at the finish.

This was my first long run with the Adrenalines. They have been wonderful for runs up to 7 miles, but my right foot was hurting for the last part of the run. Of course, it may have hurt with my Beasts too. It will be interesting to see what difference the orthotics make. They should arrive this next week.

Wednesday was a short tempo run: 1 mile warmup, 3 miles at 8:45 pace, 1 miles cool down. That run went well. It was funny contrasting that to the race the week before. Races are faster but seem easier.

End of recovery week

Today's was a rainy 6 mile easy run that was supposed to be at a 10:24 pace. I ran with my HR at 155 bpm, and figured I had just about hit that pace when I finished in 63 minutes. I checked the distance on http://runningmap.com and found out that I had run 6.35 miles. Oopsie. That means I ran a 9:55 pace.

This give me some hope that I will be able to keep to my training schedule, which was generated from http://runnersworld.com/smartcoach. I was getting concerned that I would never be able to improve my pace at the rate it assumed.

Race today

This week is a recovery week, but I couldn't pass up a little race.

Today was the JPMorganChase Corporate Challenge at the Presidio in San Francisco. I was very pleased with my time for the 3.5 mile course: 29:14. That's 8:21/mile. My heart rate was 170-174 bpm.

This was Cisco's first year, and we got the award for the largest new participant. Is was cool and windy, and, with the 6:45pm start, the into-the-wind leg of the race faced the lit up Golden Gate Bridge. We made the turn for the last mile right at the base of the bridge. Just beautiful!

Based on my improving times, I would like to break 25 minutes the next time I run a 5K and then break 50 minutes for a 10K next spring.

This was my first race with my new shoes. After trying and returning three other pairs, I found that the Brooks Adrenaline GTS 7 was most comfortable. Monday I ran 7 easy miles in them. It seems weird run without motion control shoes, but so far they feel really good.

Also on Monday, I was casted for orthotics. They will be padded so I can run with them.

Good run today

What a difference!

Today's 16 mile run was almost at target pace: 10:30 minutes/mile. No walk breaks. Target heart rate was 155 bpm. The weather was near perfect: sunny and cool, with a slight breeze. It was 70 degrees at the end of the run.

There were lots of folks on Coyote Creek Trail this morning doing marathon training. 'Tis the season.

I am guessing that my body is actually getting used to the long runs. Next week is a recovery week, then the long run on the 29th will be 20 miles. I hope I have better results then too.

Wednesday was a 5 mile tempo run (at 9:03 minutes/mile) with 1 mile warm and cool. Monday was a two mile easy run. I did these on the treadmill.

Shoes: The Nikes just had too low a toe box, so I tried a pair of Asics 2120s. The regular width pinches my feet, so I am going to try some widths.

Meanwhile, I am doing all my runs with the Beasts with Spenco cross-trainers. Concentrating on a straight toe-off, and not landing on the insides of my heels, has really helped.

Got the plane tickets this week for the Marathon. Now need to get car and hotel. This is starting to seem real.

I survived!

The weather was beautiful this morning. I got out the door at 7am. The marine layer was still quite heavy. I held an 11 minute/mile pace through mile 10, and still felt good until around mile 13. The last 7 miles were a bit rough, and I finished with an overall 12 minute/mile pace.

I ran with the softer insoles again, and my feet didn't feel so pounded. It didn't bother my ankles.

This time, I remembered the BodyGlide. No chafing!

My legs never felt so tired as they did at the end of this run, but I've never run 20 miles before.

After I cooled down and stretched, I got Brennen up. I was afraid to stop moving, knowing that I would seize up like an engine without oil. Once B was up, which took almost 2 hours, I iced and took a nap. Never was a nap more desired and needed! This time I wore the night splint on my right foot, so I could actually walk when I got up.

We hosted a party at the house from 4 to 8, and I was functional! However, it wasn't hard to let others do the BBQing.

Friday, I stopped at Runners Factory and tried on bunches of shoes. I decided to try the Nike Air Structure Triax 10+. After wearing them around the house last night, I decided the toe box just wasn't high enough. The structured cushioning seemed about right, though. The search goes on.

Podiatrist

I finally visited the podiatrist. I have:

• High arches
• Tight calves
• Hips that rotate out, but not in (More pronounced on the right)
  
• Feet that turn in
• All sorts of funny angles in my foot bones
  

Other than that ...

The Dr. says I am anything but an overpronator, and, while my extreme motion control setup (Brooks Beasts w/ Superfeet insoles) has worked to this point, I need more cushioning or I will hurt myself. Also, the fasciitus isn't getting any better.

He switched me to a more cushioning insole, and in two weeks will cast me for orthotics. He wants me to try a more cushioning shoe that has a last that turns in like my feet. This will require some experimentation. He also said I may need one setup for speed work and another for distance.

Yesterday I did a speedwork/tempo combo (8 miles) in the Beasts with the Spenko Cross-Trainer insoles. It helped with the pounding, but the fasciitus wasn't too happy later. As I was on mile 7 I finally realized something about my "over-pronation": My right knee was rotated out maybe 25 degrees on impact, but my foot wasn't rotated out at all. This unnatural position caused my foot to roll inwards, and I actually pushed off of the inside of my right foot. This caused the appearance of over-pronation.

How much of this can I change, and how much do I just have to compensate for?

An addendum

Yesterday, as I rushed out the door, I thought "You forgot to put on any Bodyglide!" I was running late. The day promised to be a scorcher later. No time! I rationalized that my high-tech running shorts would protect me from unwanted chafing.

It wasn't until I showered later that I saw the red stripes along the insides of my upper thighs. The increasing stinging warned of the discomfort that would come later. Compounding the agony, the day was even hotter than anticipated.

May I recommend another useful product: Amerigel Barrier Lotion. Also useful for adult diaper rash.

Oh, well. This too shall pass.

Ouch

I have a bad case of the post-run stupids. And my feet hurt. Whine, whine, whine.

Today I ran 18 miles, though not very fast: 12 minutes/mile. I ran based on heart rate, and tried to keep it around 150 the whole run. I felt great until mile 12, then my pace really started dropping off. Then, around mile 14, I had to start taking walk breaks.

When I start out at 160 bpm I think my overall speed is faster. I die at the end just the same, but go a lot faster at the beginning.

As I ran, I kept telling my muscles that they better get the message and improve. It's hard to accept that at 46 my performance doesn't improve as fast as I would like. On the other hand, I told myself that I am pushing my body and mind where they have never been before, so I just have to stick with it.

Yesterday, when I was searching the Web for mention of the Indianapolis Marathon, I got a scare. The Indy Classic Marathon just got rescheduled from September to November. For a minute I thought that this impacted me. Nope, the Indianapolis Marathon is still on target for October 20. Which is not far away!

Better, but ...

Last Saturday I did a 16 mile run, and it was better than the previous week's. However, I'm still running out of juice for the last few miles. I hurts my pride to admit that I have to start out at a slower pace.

This week was a recovery week, so I did 6 miles on Monday and Wednesday, and 5 miles on Friday, with cross-training on Tuesday. Most of the running was on the treadmill. I'm finding that treadmill training causes a plantar fasciitis flair-up, so am going to do more trails this week.

Except for my feet, and a slight stiffness in the right knee, I feel great. I have a podiatrist appointment for the 4th of next month.

I didn't work out on Thursday, but went home a bit early. It was Dallin's last day before heading back to BYU. The family all told me that I am too grumpy when I don't work out, so not to bother next time. Another benefit of exercise!

How to Bonk

This was my first regular training week since the 1/2 marathon. Last week was a recovery week (3 five mile runs). Today was a train wreck.

Because we traveled on Monday, I did a 3 mile easy run on Tuesday, a 12 mile bike ride on Wednesday, speed work on Thursday (3 X 1600s, with 800 rests, with 1 mile warm up and cool down), then did cross training yesterday, including 20 minutes on the elliptical machine.

Today was a 14 mile "run". I had nothing in my legs (big surprise). Around mile 6 I started running out of fuel, especially in my calves. Up to that point I was on pace, though I couldn't sustain a HR over 150 (another hint that I had overtaxed myself). The one gel I had at mile eight didn't go very far. I had to start taking increasingly long and close together walk breaks. The last 3 miles was about 50/50 run/walk. Overall, I ended up with an 11:30 minute/mile pace, rather than the targeted 10:30.

Since I will be increasing the long run mileage as I ramp up for Indianapolis, I have decided to take Thursday and Friday as rest days (at least for my legs). I can do Monday and Wednesday runs, and have Tuesday for cross-training. I especially need to work on my back, chest, and abs at least once a week. This schedule should leave me fresh for the long runs on Saturday.

First Half-marathon

I survived!

Actually, I did a bit better than I thought I would: a 2:08. Conditions were wonderful: overcast and 59 degrees at the start. The cloud cover didn't break until after the race. Anacortes was lovely and the course was very nice. I like small town races.

I started out at a 9:40/mile pace, but couldn't keep it up in the second half.

Recovery has been pretty quick, though when I ran 5 miles on Monday I felt like an old man. Could only manage an 11:32/mile pace, though my training schedule called for a 10:36 pace.

Today, I ran 5 miles at a 10:40 pace, though my legs still feel a bit wobbly and my right heel and knee are a bit sore. Both are a 2 on a pain scale of 10. It took about 2 miles before my knee loosened up.

I feel optimistic about the full marathon in October.

Day before the race

Tomorrow is the Anacortes Art Dash half-marathon. I have been tapering, hydrating, and carbo-loading, and feel really well. The last two nights I slept well, which is not a given since we are in a motel, and caring for my son anywhere but home is a challenge.

My Dad is going with me to the race, which I appreciate. This will be a dry run for October, sort of. I also really appreciate Tracy getting Brennen up. Brennen realllllly doesn't like it when I don't get him up, so I figure it is good to let others get involved.

Confession: I tried not exercising at all yesterday, and my back was sore. So, today I ran 1.5 miles (sloooowly) and stretched really well. It feels much better.

2nd Confession: What's the deal with obsessing over gear? I bought new running shorts, and then had to go and accessorize with a new running shirt, running hat, and another pair of ultra thin socks. Well, now I will be color coordinated. I swore I would never do that.

Boot vs. Sock

As I battle plantar fasciitis, I am wearing a hard boot at night on one foot and a Strassburg sock on the other. And I do lots of stretching and icing. And I am trying to lose that last 20 pounds.

Why the boot vs. sock thing? Well, I am borrowing my wife's boot, and I had the sock, and I have two sore feet.

So far, the hard boot seems to work a lot better, so I will be visiting the podiatrist when I get back from vacation.

Next: Anacortes Art Dash and ...

I am increasing my miles to get ready for the Indianapolis Marathon on October 20th. As a stepping stone, I am going to do the Anacortes Art Dash Half-marathon on July 28th.

After the last race, my feet and ankles were very sore and I had to reduce my miles for a few weeks. I got a new pair of Beasts, which help, but am still struggling a bit.

Today I ran 9 miles at a pace of 11:31 per mile. My average HR was 152. I was disappointed at the pace, since my training schedule called for a 10:36. I could of pushed harder, since 152 is where I target "easy" runs, but I am sore enough.

Today's run helped me understand what I will be able to do at Anacortes. I don't want to leave myself unable to continue my training for Indianapolis. So, I am targeting a 2:20 time for the 28th.

Heart & Sole 10K

It's been a while since I raced. I tore a calf muscle at the Castle Rock trail run, so had to take about 6 weeks to heal. This gave me a good opportunity to evaluate my training and make some changes. One thing I changed was to do one tempo, one speed work, and one endurance run a week, with 3 days of cross-training.

Last Saturday was the Heart & Sole 10k in Salinas. My time was 54:36. At 5K, my time was 26:42. That would have been a personal best for a 5K, too.

I plan on running in the Indianapolis Marathon on October 20th. In order to ease into it, I am adding one mile a week. Currently, I am up to 20 miles a week, or was until last week.

Last Thursday was bike to work day, so I did. Both ways. On my comfort bike. Dummy me had bought the wrong sized tubes for my road bike. The 700X23s get a flat as soon as a bump hits opposite the valve stem on the rear wheel. I needed 700X25s. Well, I didn't have any of the right sized tubes, and I had to be on the road at 6:10 to meet my group at 6:30. I ended riding about 40 miles that day. Since I hadn't been riding much, I was pretty tired, but my legs felt decent on Friday. Because of the long ride on Thursday, and Friday as a taper day, and the 10K on Saturday, I only ran 15 miles last week.