Ten miles and no extra pain

Being that I didn't do my four runs in a row, I can't say I am back into it. But today I did a ten mile run that went really well. I felt pretty good through the whole thing and even picked up the pace for small portions. I didn't start out with a long run in mind, I initially set off for one of my base runs. But the 10K base run turned into a 10 miler. There is a point in my regular route when I can go left for the ten miler or right for the 10Ker (two blocks later I can go straight for an eight mile route or right for the 10K). Usually I just follow my initial plan. Running is so methodical that it is east to decide on a plan and then stick with it. But today was an exception and I went to the left to see what the three bridges path had in store for me.

Nothing too exciting. I ran into some neighbors and their kids on the trail. Later I ran by some geese and ducks that sounded just like my cell phone ring, I kept having a phantom itch to answer it (even though I didn't have it with me.)

Big news: we got a puppy. She is a cutey, but will never be a running dog. That is ok, someday I'll have a canine running pal.

Sure fire way to get back into running

I said I would write yesterday when I ran for two days in a row, but I didn't. Now today, my third day in a row I remembered my sure fire method for starting running and I figured I had better write it down.

I don't know why I struggle with getting back into running, I have a sure fire method for doing it. I learned it very early in my running days, in fact I think I probably figured it out the first time I got hooked. It's simple: run four days in a row. By the time you finish you will be hooked again. It doesn't even matter how far you go, I posit that it works for runners at all levels and distances. The routine of running those four days forces you to work it into your schedule and once it is there, once running is a part of your daily routine it stays. Unless of course one of the myriad of roadblocks gets in the way, but then it is just time to build back up and do those four days.

For me my running days have been around my base run distance of six miles. I have been taking it slow, but I have firm about not giving up. I remember doing it when I was just starting out when I did four days of running a mile or so. I even remember running up the road that led south way from my friend's farm in the summer. I'd run about a half mile up the road then turn around and run back. The run back was a reward as it was all downhill surrounded by dry golden fields.

So tomorrow will be day four, I don't plan on getting up early though. I may just have to experiment with three days in a row with a weekend kicker. But I feel good today despite the heat of my run today. I tied a new route which always seems longer. My five miles seemed like eight, mostly from the newness of the route. My estimation of the distance was about a mile or so shorter than my guess. I did run through Laurelhurst park a beautiful park that I used to live a block away from. I used to run with my friend Karen and a run around the park seemed like forever.

Fast run out of nowhere...

Last night I promised myself I would go running this morning no matter what. I even cemented the deal by telling my wife (who recently asked "Have you stopped running?") I was going. So last night I slept poorly for some reason (probably lack of running!) and when the alarm went off I hit the snooze three times. But my mind and body got the best of me and I got out of bed before I could hit it a fourth time. I was sleepy, but I was going to go running and that was that.

Right off the bat I found myself running a pretty good pace. There was a lot of smoke in the air (I swear, fireplace fires in August? I guess it was a little chilly...) and my lungs burned a bit. Still, I pressed on and figured I would be out of it soon. And I was. I don't know if it was the five days of rest or what but I was cruising. Well, having watch the world championships in track this weekend I am not so sure "cruising" would describe my pace, nut I was moving faster than I have recently. When all was said and done my pace as about 25 seconds faster per mile.

There is a runner I see all the time who runs very fast. Today when I ran into him I matched his pace. OK, confession time. I was going down a pretty good hill and he was on his way up! Still I felt good!

My plan is to go tomorrow as well. See you then.

Still struggling

I have been having the hardest time lately getting up for my runs. I have all sorts of excuses: too hot, sore feet, visiting relatives, not enough sleep, and more. But really it comes down to just not pushing myself to get out and run. Laziness is contagious, or I should sat it builds upon itself. I can easily get into a pattern of running 4 or 5 times a week. The runs will come easily, the motivation is there, everything seems perfect. Then I will break that pattern for whatever reason and I have the hardest time getting back into it. There always seems to be something getting in the way. I think I need to pick up a running book. Reading even a little about running always gets me back into the running mindset. I have an interesting book that is sitting on my shelf as well that I could start reading again. I forget the title but it has to do with training the brain for running. And that is just what I need!

Rain!

After a summer of dry heat it was a welcome change to have a wet run in the rain. The downside was it was still pretty warm and the combination made for a muggy energy sapping run. Still it was really nice and I totally enjoyed myself. It's funny, my shirt felt so heavy being soaked. I felt like I was carrying around a ton of bricks with me. The light was really cool looking, I forget how much I like the light on cloudy days especially in the morning.

My feet are feeling the effects of running too quickly after injury. They don't feel so bad before and during my runs, which is probably one of the reasons I have been pushing it. But after they have been really achy. Nothing aspirin doesn't cure, but it is definitely a reminder that I need to take it easy on these runs. My feet are probably saying don't run at all, but the rest of my body says ahhh go for it.

The first rains of the summer usually have a crushing effect on our yard making everything sag under the weight of the water. It also made the trails I run on a little treacherous with fallen branches. I had to stop several times and toss branches off to the side and out of the way of the next runner. I feel an obligation to the trails I run on to make it better for the next runner both in terms of a clear path and picking up garbage (especially in the canyon). I draw the line at dog poop though. I just can't see carrying plastic baggies with me on my run and stopping to pick up crap, that's taking responsibility a little too far. Especially when it isn't being reciprocated.

Hobble-Along Cassidy

Against my better judgment I went for a run today. To make it a worse decision I went for a long run. While I will admit this is a dumb idea for the most part, I actually felt pretty good. While I totally advocate and practice rest when injured, I also feel there can be some benefit in stressing an injury. This might be the dumbest idea ever, but I think it can help build you back up stronger than ever because while you are stressing it you are aware of it and focused on it. Like I said, maybe this is bad advice, but it seems to work for me. The other aspect of this is that it is so hard to get back to exercising after an injury. You get in the pattern of not working out and resting yourself and it is really hard to get away from the luxury! As you heal it is often hard to know when you are healed enough to return. The slightest twinge will keep you from returning for fear of re-injury. I don't think I would apply this to things like a broken bone or anything, but soft tissue damage (as long as it isn't too severe) seems to be ok in moderation (the key!)

So my recently rolled ankle feels ok so far after I went for 7.5 miles today. The one sore area is the outer part of my right foot which I rolled in my stupid flip flops (the devil's shoe!) It started to get sore with about a mile and a half to go. I focused on proper and balanced foot-strike and was careful not to hit any uneven spots (actually did through the entire run.) I did have to put up with a couple people passing me which I hate! But I guess I should get used to that, I'm getting older and slower or at least I am getting no younger and no faster (that sounds better.) One person came up to me in the canyon and touched my shoulder to let me know he was there, I have a feeling my radio (though it wasn't that loud) was keeping me from hearing him. He was nice about it and I apologized for my lack of proper attention, I need to watch that. Scared the crap out of me thoguh when he did it.

Ankle woes

I rolled my ankle the other day on my run. It happened at probably the worst place possible, halfway through the run, which means even if I walk back I still need to put pressure on it. Not much of an improvement than just continuing if the sprain isn't that bad which mine wasn't. It has gotten quite a bit better over the last couple of days. It is still a little bit sore and the best thing for it would be to rest it further. However, if it feels better tomorrow, I plan to go for a short run anyway.

One of the toughest things about coming back from a short layoff from running is getting your focus back. This lack of focus on form increases the likelihood of injury. I think we also have a tendency to push it on these comeback runs, again not a great thing when it comes to running injury free.

Hot weather and twisted foot

It has been two weeks since I ran last. The weather here has been too darn hot. Even in the early mornings it hasn't been cool enough to get out for a run. I think a lot of it is that it is so hot during the day (107 was out high point) that I just get sapped of all energy, even after a night's sleep (which also hasn't been good) I just didn't feel like getting up and hitting the roads. To top it off and seal the deal, it hasn't really cooled down at night. Ok, enough heat excuses for now, besides I have another.

I have a pair of flip flops that I wear in the yard and office. They are moderately comfortable, but they have gotten really stretched out. Occasionally I have rolled my foot inside them. Nothing to do with the ankle, but actually rolling the foot. So I was climbing over our goose fence in our garden and was greeted by a flock of lettuce crazed geese. In trying to avoid them and their madness I rolled my foot. My small toe actually rolled under my foot. At first I thought I had broken something, it was really sore. But I didn't have a black and blueness and putting pressure on the bones didn't cause any pain. I think it was pretty much soft tissue damage. So heat and outside of my foot pain kept me preoccupied for the last two weeks. A couple of days a go I stubbed my little toe on my other foot so bad that it has turned black and blue. If anything is broken it is that toe. Gads.

So despite the foot issues I hit the roads today. It is so hard to get back into things after a layoff. You get used to being lazy. But it felt pretty good. My cardio fitness took a hit, but it will come back. The run went slow which was fine with me. There were a lot of people out running today. It looks like I wasn't the only one to be inspired by the recently cooler weather. A little over half way I rolled my ankle (not my foot this time) and it still hurts. I probably should have headed home right there, but it still would have been a long walk. So after a couple of minutes I felt it was ok to continue. The rest of my run went pretty gingerly and I was really careful of any jumps off curbs or uneven trails. Now ice is in order as well as some ibuprofen.