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Running in the Snow and Wind

Wednesday, December 28, 2011

Winter is here. It was 27 F (-3 C) this morning with snow in the air and a coating on the ground when I set out to run the route I scoped out yesterday. This is all on streets, with no sidewalks. It goes past a nearby tech park, so I got to deal with some commuter traffic as I started out at 7:43 am.

The wind was reported from the WNW at 15-20 mph, or from the W at 17 mph with gusts to 31 mph, depending on whether I believe the report from before I left or after I got back. I have no way of measuring actual wind speed, but it was definitely a stronger wind than I had run in before, and the major vector was definitely out of the west.

I made my best guess of how to adapt clothing for the wind: Added a tee shirt under the midlayer, and ran without my glasses so I could pull my neck warmer/face cover over my nose. I might not have needed that when northbound, but I really appreciated it when I turned west into that wind. Wore my lighter running tights, which would be fine for this temperature in light wind, and added shell pants for the wind over them. If I had to do it over, I might wear a shell jacket over the midlayer instead of the added tee; but what I did worked out okay.

Road shoulders were generally coated with snow, with partial melting nearer the traffic lanes. Traffic lanes were wet but not slick. It didn't take long to determine what kind of slick was represented by which appearance. The best footing was from running in the traffic lane; of course, I couldn't do that most of the time, either because of oncoming traffic or because of upcoming hills blocking my view of whether there was traffic.

There were inclines and declines on my westbound route, but I didn't really notice them. What I noticed was the wind I was running into, and the light snow that it carried. Early on, I was squinting a lot to keep the snow out of my eyes; by halfway through the westward stretch, either the snow was less or I'd adapted.

Southbound, I found mostly wet and non-slick shoulders, yay! This is the stretch with the hills, which are steep but not terribly long. Got through them all right, though I felt I wasn't running very fast. Under the conditions, safe trumps fast.

Turned back east, and for the first time I noticed that I had a tailwind. That's okay going uphill, and not so good going downhill on a slick shoulder. But not to worry; after I crested the first big hill, the tailwind was a lot less noticeable. The eastbound stretch had small rolling hills, no big deal for running but annoying in that they blocked my view of oncoming traffic. Hence, less running in the better footing of the traffic lanes.

By the time I turned back north toward home, I was feeling the effort. I had been told that it was different to run in snow, and that turns out to be the case. The snow wasn't deep enough to judge fairly whether it was like running in sand, which is the comparison I was given; but running safe on slightly slick shoulders is definitely a different motion than just running on good footing. Discretion being the better part of valor, I slowed to a walk at the first mappable point after I'd been running 30 minutes and treated the remainder of the route as a walking cooldown.

It mapped out to 4.05 miles in 30:18, for a 7:29 pace per mile. I think that's pretty good for the conditions I was running in, and I'm happy with it. I'm especially happy that I'm feeling pretty good the afternoon after the run.

The weather forecast calls for an accumulation of 1 inch today, less than an inch overnight, and another inch tomorrow. Given the weather service's propensity to over-forecast, that could mean anything from no additional accumulation to a bit less than an inch on the ground when I run tomorrow. The forecasters do better with temperature, which is supposed to be colder tomorrow. So any snow we get is likely to stick around, and there's some in my driveway right now.

Since there's a chance I'll be running on real snow covered surfaces instead of just the coating I had today, I doctored my old pair of running shoes with sheet metal screws. The current experiment is #8 x 1/2" screws, with bonded neoprene washers to limit the depth the screws go and provide tension to hold the screws steady. (Thanks to the Lowe's employee who suggested the washers when I asked if there were 3/8" sheet metal screws. I might get by with 1/2" anyway, but I like the tension and the possiblity that the neoprene will seal in any gel filling if the screws went deep enough to hit that.)

I was blessed with really good running weather in November, and better than seasonal running weather in December. Now it looks like true winter weather is upon me. I think I have what I need to keep running through the winter; if not, the missing pieces have to be fairly minor.

  
  Member Comments About This Blog Post:

HEALTHIERKEN 12/29/2011 11:04AM

    You're a strong role model, MOBYCARP. I'd have to go a long way to have your commitment. Congratulations!


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MOTIVATED@LAST 12/28/2011 10:47PM

    Well done on sticking with the running despite the weather.

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ONEKIDSMOM 12/28/2011 8:47PM

    I am so enjoying reading about your adventures, and you know how that sibling rivalry works... didja notice your sister jogged outside a couple of times in December! It's ALL YOUR FAULT!

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KRISZTA11 12/28/2011 4:01PM

    So your legs were OK... : )
You did great adapting your clothing to windy weather!
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I'm very interested how the metal screwed shoes will work.

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Musings on a Non-Running Day

Tuesday, December 27, 2011

Today was a planned non-running day. But the weather was perfect for running this morning, and it was forecast to rain later (which it did) and snow tomorrow.

It was hard not to run, but the fact that I had planned today as a non-running day made it easier to listen to my body asking for a day off. It was kind of worrisome that the legs want a day off after only running one day, and less than 10K on that day. Better give them that day off.

I had some errands to run in the middle of the day, and some sedentary stuff that I wanted to get done, so I started off with a walk around the big section to the west. Normally, I walk or run around the big section to the east, where there are sidewalks and residential streets for route variety; but I wanted to check out the hills I remembered driving over. It looks like a good route to run the opposite direction of what I walked, lack of sidewalks notwithstanding. Best of all, it mapped out to around 4.65 miles, as compared to the 3.5 for the section to the east. 4.65 miles should be 30 to 35 minutes running, which is right where I want to limit the run tomorrow and Thursday.

The beat up legs got me thinking. Let's take all these runs I've entered into SP's fitness tracker, and put them in a spreadsheet where I can play with the numbers. Uh huh. When I was just running, I built up a base of around 17miles a week. Add the 5th day, and the base expanded to 20 miles. Start making the long run longer, and I ran 22 miles a couple of weeks. Then 26 miles the week ending with my 8.75 mile run.

Um. The commonly cited training material says not to expand your mileage by more than 10% a week. I ran into a familiar problem, letting my competitive nature drive me too far, too fast. Older and perhaps a tiny bit wiser, I figured it out fairly quickly this time. So what to do about it?

First, I'll only run 4 days this week. That was already in the plans. Second, since this is a week off work, I need to deliberately limit my Wednesday and Thursday runs. I think I can afford more than the 3.5 miles or so I would get on a weekday lunch run; but I can't afford to stretch them to 10K runs and then try for another long run on Saturday. So the 4.6 to 4.7 miles around the section to the west is looking good, particularly since it has a different pattern of hills to run.

Third, this confirms my previous inclination to limit Saturday's long run to 65 minutes or the same route that I ran last Saturday. I've got ahead of myself, and I need to let the body catch up to where this is normal before I stretch for any more.

Gotta keep that competitive nature under control. If I don't, the end result will be about the same as deciding not to run because other people are better than me.

  
  Member Comments About This Blog Post:

WATERMELLEN 12/28/2011 7:44PM

    Good for you. I ran 10 km a day five days a week for many years, no abs/core, no strength training. Result: I ground out my hip and knee joints and now can't run without causing myself pain . . . and jeopardizing my ability to walk the golf course, cross country ski etc. So: have to be content with the joint-friendly elliptical cross trainer.

The best is the enemy of the good. Voltaire was right.

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KRISZTA11 12/28/2011 5:24AM

    emoticon
Very wise of you to listen to our legs, and run in moderation,
when you are doing so well and have unlimited time to run.
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HEALTHIERKEN 12/27/2011 10:05PM

    I knew from your blog title that you'd be wrestling with your fierce Push Harder nature, MOBYCARP : ) Good on ya for bringing yourself under control. I've really enjoyed your journey with your oh-so-intensely-focused self over the past weeks on SparkPeople.

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EMMANYC 12/27/2011 9:58PM

    Isn't it interesting how "not exercising" has become as hard, or harder, than exercising?

I'm taking what will probably be at least 11 days off (from running) because an injury (piriformis problem) is not healing. And not run/walking is killing me. I got into the elevator at work this morning with a woman who had run to the office, and I was so envious.

Good luck with your "light week" plans. Your body will pay you back in the long run.

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ONEKIDSMOM 12/27/2011 9:03PM

    Learning to listen to the body asking for a day off is a blessing! Training over 50 is different from training at 18! It is particularly important to listen when you are training for a single sport. Training for a Triathlon, I have alternatives. I do not do the same kind of sport every workout.

Sunday I jogged. Monday walked. Today, Stength training (amid the guys... I've found most of the lady lifters work out on Wednesday). Tomorrow, a swim, I think. Thursday, maybe a spinning class, maybe a day off. Run on Friday, if I don't take Thursday off. Strength on Saturday. Even with this variety my body sometimes asks for an extra "off" day.

As you said, overtraining leads to the same result as avoidance! Spark on!



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Monday run, looking forward to the half marathon

Monday, December 26, 2011

This morning I woke one minute before the alarm. I was still tired, and tried going back to sleep; after about 10 minutes, I gave up on that and settled for being leisurely about the morning routine. Since I live alone, I can get away with calling it "leisurely"; if I were accountable to someone else, it would look suspiciously like "dawdling".

With one thing and another, and no particular hurry, I didn't hit the road for my run until 8:45. I get to run in the daylight, what luxury! It's 35 F (2 C) and cloudy. There's a west wind that's noticeable but not terribly strong. The streets are damp but not slick, and there's no precipitation in the air. I've run in similar weather, so there's no guessing about the wardrobe.

I did notice the mud stains on my left shoe. Oh, yeah. That was from where the step went "crunch" on Sunday. Apparently there was muddy water under the ice, I broke at about mile 2, and I didn't notice for the remainder of that run. The experienced runner at work has told me I'd be glad of the $13 wool running socks when (not if) I step into a puddle of slush. He was almost right; I was glad of the wool socks after the run, when I realized what had happened. My feet stayed warm for over 6 miles of running after that incident.

Today, there are no problems with slick spots and ice. I set out to run a similar route to what I ran 8 days ago, to work the hills. Early on, I concentrate on keeping the pace up a bit. I get a 7:08 split at one mile, which is before I get to the hills. I figure I should finish somewhere in the 7:15 to 7:20 average pace for the run.

Run the big hill, then all the little ones and the cross-hill road. Take a minor variation on the order of the hills, adding a small amount of distance. When I turn back onto my own road, I kick it up and sprint (kind of) the last 100 meters or so. The run times out at 41:03, and maps to 5.80 miles. That's a 7:05 pace.

Hmm. I didn't expect my average to beat the first mile, and it was faster than it felt like I was running. I would have guessed about a 7:20 pace, because I felt slow on the back end of the run. Then again, I kept consciously picking it up because it felt slow.

7:05 was my pace for a competitive 10K on Thanksgiving day. 5.8 miles isn't that much shorter than a 10K, and I was in much better shape at the end of the run today than I was at mile 6 of the 10K. I am probably more fit, but the bigger difference is that I had a more even pace today than on Thanksgiving.

The competitive spirit makes me think. I'm committed to a half marathon on April 29, with a long uphill. That's why I'm concentrating on working hills now. Sunday I had all the hills in the route, and managed a 7:27 pace even with snow on the ground. I managed a much better pace today with better footing and the expectation of taking tomorrow off from running.

If I can maintain a 7:30 or better pace for 13.1 miles, I should be very competitive in my age group for the HM.

Reminder to self: First goal is to avoid injury. Make sure you can actually run for 100 minutes before you start counting how competitive you can be with how fast you run.

Still, it looks like I've found another stupid motivational trick. Plop down the money to enter a half marathon, and I look at my running differently. I've got four months to figure out whether that's a good thing.

  
  Member Comments About This Blog Post:

DEBBYFROMMT 12/27/2011 3:56PM

    yes yes yes bring home the bling!

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IMNENA23 12/26/2011 12:49PM

    emoticon emoticonKeep up the great run!

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RG_DFW 12/26/2011 11:55AM

    emoticon

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COMPUCATHY 12/26/2011 11:52AM

    Awesome! Sounds like you're doing great and learning a lot! Keep it up! Spark on!

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EMMANYC 12/26/2011 11:47AM

    It sounds like you had a great run. I must admit I'm envious. I'm battling a piriformis problem, and I had to cut short my workout this morning. I'd planned a 50 minute run/walk session, after taking it easy last week due to the piriformis problem. Instead I only managed 15 minutes and had to quit. Any my first HM of the year is mid-Feb emoticon

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KRISZTA11 12/26/2011 11:45AM

    Great run, great time!
Those magic socks did a good job for you, maybe I should buy at least one pair, for the melted snow days...
Take care, run safe!


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ONEKIDSMOM 12/26/2011 11:44AM

    emoticon You're so funny! Competition is high on your list of strengths, too, I would bet. It is on mine. When I did the Gallup Strength Finder exercise that Dottie put your sisters through one gather, mine was the only profile that turned up competition as a strength.

I admit it. I'm competitive. At the same time, our parents didn't exactly encourage competition... as competitive as I am, I specifically avoided competing with my siblings! I quit music at least in part because it was Dottie's field. I avoided pure math in part because it was YOURS. The younger sisters weren't in the same competitive group, so they didn't influence those kinds of decisions.

Athleticism? New area for potential competition, yet in the face of what I've seen you do over the years? We're not even in the same class! Uncle, uncle, already! But you're not going to make my avoidance kick in here: my goals are my own, and I can still be proud of you. Run on, Spark on!

As you said, Goal #1 is to avoid injury and increase health and fitness. The rest is all gravy!

Love ya, Bro! But I can't help expecting you to bring home the bling come April.

- Barb

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Lazy Christmas Day

Sunday, December 25, 2011

Christmas Eve services started at 9 PM, and I didn't end up going to be until quarter till 11. That didn't miss my goal of 10:30 by very much, but it was quite a bit later than my recent practice of being in bed by 9:30.

The alarm went off at 6 AM as usual on Christmas morning. I hit snooze, and found that I wasn't going back to sleep. So I got up and went through the morning routine. I was a bit slower at it than usual, and my legs felt heavy. This was expected, and confirmed that the decision not to run on Christmas was a good one. I did take a 5K walk before church, to ensure that I could get my 10K steps in. That walk came in at a pace of 14:59 per minute, which was slower than it felt like.

So I enjoyed the Christmas morning church service, and spent Christmas afternoon quietly at home. My daughter came over to do her laundry, as planned. She is on a different schedule than I am, so I fed her lunch with my afternoon snack. Had a nice chat, and she was thrilled with her Christmas present. This worked out very well for a day that needed to be light on physical activity anyway.

After daughter left, I took a walk around the block to fill out my 10K steps. Got my dinner and evening snack to finish the day in calorie and macronutrient ranges. I didn't seem to get much done today, but it was a nice day of rest and recovery. I'll get to bed earlier tonight, and tomorrow should be a better day to get a few things done.

Life is good.

  
  Member Comments About This Blog Post:

KANOE10 12/26/2011 7:20AM

    Sounds like a perfect day.

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KRISZTA11 12/26/2011 5:08AM

    Great, relaxing day!


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FROGGGY13 12/26/2011 1:27AM

    Sounds just right!

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ONEKIDSMOM 12/25/2011 7:59PM

    Sounds just about perfect! Have a good week off... starting with Boxing Day.

I surprised myself by running outside today. The second surprise was that I ran solo, without having son to spur me on. I suppose it's those new tights. Had to give them a try, make sure the fit is good, etc. And if the footing remains good, I may continue to include at least *some* outdoor runs as part of the training plan through the Winter.

Slow learner. But learning.

Merry Christmas!

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Christmas Eve Morning, Snowy Run

Saturday, December 24, 2011

This morning the weather report was 23 F (-5 C) and cloudy, with wind 13-15 mph from the NNE. Okay, I know how to run in that temperature; let's dress a bit on the warm side because I haven't run in that much wind at that temperature.

Got outside, and the first surprise was a dusting of snow on my driveway. There was also light snow falling. Okay, I've run in light snow before. This can be dealt with. Set out on the same route as a week ago. The plan is to run for 60 minutes, up from last week's 55 minutes.

The wind is not as strong as advertised. I've acquired and applied some lip balm (generic Chap Stick competitor), and my lips are fine. I don't need to pull my neck cover up over my nose at any point in today's run.

There are no slick spots on the trail where I first found them last week, but there's a light snow cover there. It's been cold enough that the earliest flakes remained snow rather than melting and re-freezing. That was good. Turn east and run toward the strip mall. Part way there, a step goes crunch! The snow cover had obscured the places where there are frequently puddles of water, and I'd missed seeing the first one. I thought, good thing it was only crunch, and not crunch-splash. I evaded the next probably puddle, but hit a patch of ice later on. Slipped, but didn't fall. Started keeping a closer watch.

In the parking lot where I found black ice last week, I slowed almost to stop to get onto the sidewalk. Turned out it wasn't slick there. Then there was almost a half mile of covered sidewalk, good footing. After that, snow all the way from the 3 mile mark to the end of the run. I found some slick spots, some visually and some the hard way, but dealt with them. About mile 4 it occured to me that I might be falling down if I were a heel strike runner instead of a forefoot strike runner. Hmm.

Up and over the big hill, I see more traffic than I expect on a Saturday morning. Must be the late Christmas shoppers. Get past there, and into the residential section where I had great footing last week. Found a patch of ice the hard way there, but my momentum carried me forward to land on my other foot and I went on. I probably would have landed on my butt if I'd been a heel strike runner there, but it taught me what to look for. I avoided several similar patches.

Ran the little hills on the back end, and thought I was adding a short distance to make 60 minutes instead of 65. At this point, I feel like I'm running rather slow, but that's okay. Under the conditions, it's more important to run safe than to run fast. Get to 60 minutes, and it's still a ways to my driveway. I decide to run it anyway, because I was running slow.

Get to my driveway, and it's almost 65 minutes. Okay, add a short distance to make 65 and that 13th Spark Point. Do my walking cooldown, go in and stretch, then map the route. 8.75 miles, compared to 7.46 a week ago. Say what?

It turns out I was confusing where I ran last Saturday with where I ran last Sunday. Instead of adding just a little distance to the back end of last Saturday's route, I was adding a little distance to the back end of Sunday's route, which was already longer than that stretch from last Saturday.

Hmm. 8.75 miles in 1:05:12. Average pace of 7:27 per mile, a second slower than a week ago. A good distance run, as I work up toward a half marthon, but stretching more than the training guidelines call for. What to do?

Back up, and remember my goals. Number one is, avoid injury. I'm okay now, but Monday I was compelled to take a day off running after running 12+ miles Saturday and Sunday. Today I ran longer than planned, and my legs were maybe just a little beat up starting out.

Time to back off just a little. I'll take Christmas Day off from running, with the idea of running Monday, Wednesday, and Thursday of the coming week. Those should be 30-35 minute runs, no big deal, and I should be better prepared for a long run next Saturday. The current plan is to run the same route next week that I ran today, or 65 minutes, whichever is longer. Let's consolidate the ability to run that long before I stretch for something more.

I'll still want a long walk tomorrow to get my 10K steps in, but that's no big deal. The bigger concern is a late night tonight for Christmas Eve services, followed by a normally early morning tomorrow. Yeah, taking Sunday off from running sounds like the prudent thing to do this week.

Note to self: You're committed to a half marathon on April 29, 2012. Your goals, in order of importance, are:

1. Avoid injury
2. Have fun
3. Run the complete course

Goals 2 and 3 are subsidiary to Goal 1. Act accordingly.

  
  Member Comments About This Blog Post:

KRISZTA11 12/25/2011 5:06AM

    Well done on all those ice patches!
It's not easy to recognize ice covered with snow, is it?
It is interesting what you wrote about forefoot strike versus heel strike.
I guess I'm a heel strike runner in normal conditions, but for sure I was a forefoot strike runner today, on the icy forest path.
emoticon

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BELSNICKEL 12/24/2011 6:29PM

  jingle all the way. emoticon

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ONEKIDSMOM 12/24/2011 2:43PM

    Goal number 1 is vital! You live alone. I hope you carry a cell phone and road id! Don't want a frantic phone call from your daughter if you *do* end up on your keester or in traction, dude.

All that mom-ly advice unasked for, I know. You're a grown man, and know to take care of yourself. Have a great Christmas.

emoticon Ho-ho-ho!

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HOT4FITNESS 12/24/2011 2:34PM

    Great plan. Be careful out there and have ag reat Christmas

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