Tuesday, December 06, 2011
Last night I was tired enough to go to bed just before 8 PM, without blogging on SP. Ten hours later, I was up with the alarm clock. Today I felt pretty good. The cold that I started to catch on Friday is almost gone.
I remember colds that would stay get better on weekends, then linger all work week long until the next weekend. What's different this time is, I'm more fit; and I'm much more disciplined about bedtime. Now I know that when I'm healthy I need 7.5 to 8 hours of sleep per night. My body soaking up 10 hours of sleep tells me that it has work to do taking care of that cold.
And it did work. I'm using less cold medicine, and functioning better than with past colds. I ran on Saturday and Sunday, the first two full days of the cold. Took Monday off from running as scheduled, and had lousy energy like I might expect on a work day with a cold; but today was much better. Back to running at lunch and functioning normally.
I could give a description of the lunch run, but it wasn't anything unusual for these days. Forecast temperature was 38° F, and I neglected to look at the actual temperature; but the forecast was probably close. It was overcast with a noticeable but not oppressive wind from the north and west. I dressed for the run, and felt good running 3.52 miles in 25 minutes.
The interesting thing was a comment in the locker room as I was gearing down for my shower. Another guy was gearing up for his run. His buddy asked him what his winter goal was, and he said, "I want to never touch a treadmill this winter."
Here's a runner. There is no question that he's going to run; the only question is, will he run outside or will he be forced onto the treadmill? His goal is to keep running outside.
That's where I want to be. My winter goal is to keep running through the winter, outside. I think I can do it, if I get enough sleep to make recovery from illness quick and easy.
Speaking of which, I should wind down and get the sleep I need tonight.
Sunday, December 04, 2011
I began to come down with a cold Friday evening. So far, this cold isn't a raging terror. I don't know how much of that is just that this is a mild cold, and how much is that my body can deal with it better because I'm pretty fit. I've never had a cold while I've been this fit. (Okay, I've never been this fit before in my life, unless it was in my early 20s when I was working a job that involved manual labor and I wasn't paying attention to fitness.) I also had the luxury of being able to go to bed before 8 last night, and get over 10 hours of sleep; that had to help some.
I think today is the peak day of the cold. I felt relatively lousy when I got up. Took some cold meds, did a few tentative kettlebell swings for a routine warmup, and decided I wasn't up to my morning TGUs. Got breakfast, and stared at the Spark Points. Went back and did my TGU/Windmill combos with a 35 lb. kettlebell instead of the now-usual 45 lb. KB. 35 lbs. makes them pretty easy now! I felt good enough about that to do the KB snatches with the 45 lb. KB; they were harder than normal, but I could do them.
Today was a day of early to church for handbell practice before playing in the service. I noticed that I was tired standing as long as normal; that has to be the cold. After handbell practice comes the pre-service choir practice; I sat for as much of that as I could. I didn't feel as robust as usual, but a church service is not physically taxing.
By the time I was headed home, I thought I was ready for a nap. I ate at Taco Bell rather than face the prospect of fixing my own lunch. With those calories inside me, I felt a whole lot better.
Light bulb moment: I've been reading advice for years about eating 4 to 6 small meals per day instead of one large meal. This advice is generally aimed at weight lifters or people training for sports. I'm running 3 or 4 days a week. I've noticed a need for morning and afternoon snacks at work. It's a long time from breakfast to the end of the church service.
Heh. I'm already taking a small bag of almonds (28 grams) to eat after church. I suspect the cold just magnified the effect of not having a morning snack.
I'm feeling so good when I get home, I look at the weather. 56° F and sunny. Perfect running weather. I've read many times that if your cold stays above the neck, you should exercise as normal. That describes my cold, so let's use this gift of weather. If totally healthy, I'd wear shorts and a tee shirt; my concessions to the cold were wearing a long sleeved light weight compression shirt, taking another dose of cold meds, and using my allergy med to control the dripping nose. That worked out.
Yesterday CAROLJEAN64 asked what I think about as I run. I never really paid attention to that, until she asked. Today my thoughts were mostly on the state of my health, how much I could run, whether I was pushing too hard, whether I could handle the little hills (the big hill being out of the question today), how long I could run, and whether adding a little more time was unwise. I guess I'm not to the point where I can just run and meditate, or run and compose my next novel. The answers that popped out of these thoughts were, the cold wasn't particularly noticeable once I was running, I could push it to run 30 minutes but it probably wouldn't have been smart to push for 35 minutes, I could handle all three segments of little hills (but didn't know for sure until after I'd done two), and I declined to add distance at the end to make it a 35 minute run. Maybe I could have added the distance, but this wasn't a day to take a chance with pushing it.
The run came in at 4.32 miles in 31:30. That's a good time, long enough to cover 30 minutes but not long enough to tempt me into keeping going for one more Spark Point. That works out to a 7:18 pace per mile, which is faster than I felt like I was running but still not the faster end of my training pace. I think that's about right for my condition today.
I'm looking forward to this cold being gone, because it has reduced my energy level. Some of the stuff I think I ought to get done on the weekend hasn't been done, because getting more sleep became a priority. But the analytical part of my mind notes that the cold didn't manage to squeeze out either weekend run, though it did tone down the Sunday run. That tells me something about where my priorities are, and fitness is up there where it belongs.
Saturday, December 03, 2011
Today there was an organized 5K race about 5 miles from home. It was a beautiful, sunny day at 10 AM when the race was scheduled to start. The course was advertised as flat and easy, and runners were invited to dress in costume for the Christmas season.
I wasn't there. I had thought about this one, 9 days after the 10K I ran on Thanksgiving, and decided that breakfast at 9 AM with my daughter was more important. Looking forward, I have one issue or another with the schedule of all the local races for December. I might make the cheap snow run the evening of Wednesday December 21; or I might decide that this is too much to add to the end of a work day, even if there is no choir rehearsal that day. Then in January it's tax season, and adding organized races to my commitment as a volunteer would be foolhardy. Chances are, race season is over for me until April.
That doesn't mean I won't run. The plan is to try to keep running through the winter; it just won't be organized events.
In lieu of the organized 5K this morning, I hit the road at 7:12 am for a run before meeting my daughter at McDonald's. This is kind of a bad start, so Spark time got squeezed out of the early morning. It was 25° F (-4° C) and clear, with minimal wind. I decided to wear my warmer compression top plus a midlayer, and my warmer compression tights plus running shorts over them for the pocket and a place to hand the cell phone. I dithered a while, and settled on my lighter running gloves.
If I had to do it again, I'd add another light layer on top. I don't know whether I'd take my warmer gloves. My torso was chilly for the first mile, and whenever I was headed into what little wind there was after that. My hands were cold for the first two or three miles. I'm told that if I'm warm when I start running, I'm overdressed; I wasn't overdressed today.
Ran the big hill, the hard direction. As I approached the peak, I saw a glow on the eastern horizon, but no sunrise. I started a minute later than last Sunday, but it's also 6 days closer to the winter solstice. Then as I got past the peak and some obscuring buildings, I saw a beautiful half disk of the sun on the horizon. I think I'll have to get moving sooner if I want a chance to see that again next week.
Traffic was light enough that I could cross the major road in stride, twice. On the way back, I ran all three of my smaller training hill segments, but in the reverse direction of what I usually run them. That was different. The stretches that are usually downhill were uphill, with surprises about where it was harder or easier. The stretches that are usually uphill were downhill, some of it fairly steep. I learned to take a shorter stride with a quicker cadence to keep the speed up and reduce the impact on my joints.
There was frost on the grass, and in the later part of the run I saw frost on the residential streets where there is a lot of daytime shade. I even saw a patch of ice on one of the sidewalks. All of this was easily evaded, as traffic there was nonexistent.
I thought I was running rather slowly later on, and it didn't feel natural to pick up the pace very much. So it wasn't a huge shock when the run mapped out to 6.25 miles in 46:45, for a 7:29 pace per mile. That's toward the slow end of training paces, but it's all good. I don't need to run as fast as I can every day, and it felt good to keep running that long. It also occurs to me that I might simply be less efficient at 25° than at 40°. Or maybe the head cold I started to come down with last night did something, though I didn't notice it during the run. As colds go, this one is pretty mild.
25° F is my coldest run to date, and I have not exhausted my wardrobe for running in cold weather. If there is little wind and the roads are dry, I think I could dress to run down to 15° F (-9° C) with what I already have in my closet. The interesting part will be figuring out what to do when there isn't dry pavement, there's precipitation in the air, and/or there's significant wind at these temperatures.
Friday, December 02, 2011
Today was a day off work with no major commitments. I relaxed much of the day, and had a nice chat with my daughter, who came over to do her laundry. I got a 52 minute walk in, but no panoramic photo from the top of the hill because of the wintry mix in the air. 34° F (1° C) with snow that wasn't sticking on the ground. As I walked, because today is a non-running day, I thought that this was really better weather for running than for walking. Oh, well. I can run tomorrow.
Late afternoon I geared up to get groceries. One of the bad things about eating healthy is I have to do this more often. It's just not possible to buy a two week supply of bananas! As I headed out, I realized that I had more time than I'm likely to have for a couple of weeks, so I may as well get a disagreeable task out of the way.
I went shopping for clothes. Specifically, I wanted jeans and flannel shirts.
I'm currently wearing the thinnest jeans I've worn in many years, Lee relaxed fit 34 x 32. I've worn as fat as 38 x 32, but right now the 34" waist is a bit loose. So I poke around the racks, and find Lee regular fit in 33 x 32 and 32 x 32. I wonder . . . before I was married the first time, I used to wear Wrangler 32 x 32. The slim, fit a cowboy jeans. I don't see Wranglers around here, but I don't see very many guys built like cowboys either.
So I take the regular fit jeans into the dressing room. The 33 x 32 fit comfortably. I can get into the 32 x 32, and I could probably wear them; but they're a tight fit. I'm not sure I might not have another inch to lose to make them comfortable; but if I do lose that inch, 32 x 32 jeans will be around forever. You don't always find a 33 inch waist. And moving from relaxed fit to regular fit is really a bigger change than moving from a 34 inch waist to 33 inch.
Put the jeans back on the shelf, and tried on flannel shirts. They're in the meaningless small, medium, large, XL sizes. Turns out I fit a medium. Go back, grab two pair of 33 x 32 regular fit jeans, and two medium flannel shirts, and get the heck out of the store. Grocery shopping after that was routine and uneventful, other than the expected Christmas shopping slow checkout lines.
As it happens, the flannel shirts I liked came with a gimmick, packages with a tee shirt. I'd just as soon pay a dollar less and not get the tee shirt, but there it is. I now have two dark blue, size medium tee shirts. I wear large. Just for giggles, I try on the tee shirts when I'm putting clothes away.
The medium tee shirts fit. My existing large tee shirts have become too large to fit properly, and I didn't notice it until I put on a shirt that fit right.
Sigh. I suppose I should go shopping again, and get medium white tee shirts to wear under my business casual and dress shirts. Not today. That trip will have to wait until I have the emotional energy to deal with Christmas season checkout lines again.
Meanwhile, I need to haul some old 36 x 32 relaxed fit jeans and large long sleeved shirts somewhere to donate them.
Thursday, December 01, 2011
. . . and the wind is the most brisk there, too.
The contractors got done a bit past 3 PM today. The basement looks much better. The mold is gone, there's white anti-mold paint on the cement blocks, and the place is much lighter. The most important part doesn't show, and that's fixing things so that water will flow properly to the sump pump instead of accumulating inside the block walls. Time will tell, but this is supposed to prevent the conditions that were favorable for mold growth in the first place.
The afternoon was sunny, with a temperature of 46° F (8° C). Not quite tee shirt weather for running, but definitely shorts weather. I wore a light compression shirt, and put a sleeveless tee shirt (should that be called an "i shirt?") over that for torso warmth. That worked out well as I went out to run in the sunlight.
Ran the big hill the easy running direction, because this was not the time of day to try to cross the major road while running. There was enough traffic to notice, but normal running safety measures of staying on the shoulder and running against traffic were sufficient to avoid close calls. There were some buses that didn't move over, but I had enough room for comfort.
The big hill was harder this direction than the first time I ran it, probably because I was running faster to get there. After the big hill, I took 2 out of my 3 minor hill stretches on the way back. By the time I got to the top of the 2nd, I decided not trying for all 3 was the better part of valor. Still, this is progress. After the hill work, I felt I was running more slowly; but later, after some flat distance, it was natural to pick the pace back up.
I was approaching 44 minutes as I came back to my driveway. Well, let's add a little distance to get that 9th Spark Point. Turned out traffic wouldn't let me cross my own street when I wanted to, so I ended up adding time to 46 minutes instead of 45. That's good, too; the result mapped out to 6.32 miles, or a bit further than 10K, for an average pace of 7:17 per mile.
I'm much happier with my activity level today than I was yesterday. I also got to see a nice view of the valley from the top of the hill. Since tomorrow needs to be a day off from running, maybe I'll walk back to the hill with a camera. Or maybe not. The weather forecast calls for a slushy accumulation of less than an inch. I'll have to see how accurate that is; if it's just a little colder than the forecast, there could be some pretty photo ops.
Today's weather was a gift. I can't count on this type of weather lasting through December, and there will be few days in December when I'm free to run in the warmest part of the day. I might even have wet snow or crunchy slush to run in as soon as Saturday morning.
But it's all good. I've got the clothing I need for the near term probable weather, and I'll figure out what to get for the nasty weather by the time it gets here.
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