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Sunday run and small adjustments

Sunday, January 15, 2012

In the heat of the afternoon today it was 17 F (-8 C) and sunny, with winds at 8 mph from the NNW. I considered making today a non-running day, since I have tomorrow off as a holiday and it's supposed to be warmer; but that would disrupt the weekday running schedule. Also, without a run it's hard to get my 10K steps in on a Sunday.

So on my way home from church, I took a detour to look at the shoulders around the section to the west of my house. They were partly clear, and it looked like I could run with my usual running shoes. I dressed as I had yesterday for a run at a similar temperature, other than the shoes.

I had planned out a potential 9 mile running route for a long run, with several opportunities to cut the run short if it turned out I wasn't up to running that far today. I ended up taking the first such opportunity, sigh.

The run started well. After about a half mile, the thigh wasn't noticeable. I was able to run normally for the most part, pulling my face cover over my nose for a few breaths once when headed into the wind. There was more traffic than I'd hoped for on a Sunday afternoon, but not so much as to force me onto the packed snow for very much of the route.

At 19 minutes and change, I really wanted to slow to a walk. I made myself go to the first mappable point after 20 minutes, and noted the split. That point mapped out to 2.71 miles in 20:13, for a 7:27 pace per mile. Really? And I had to slow down because of cardio?

Walked for 50 seconds, ran for 5 minutes, walked for another 50 seconds, ran 4 minutes, walked 40 seconds starting when traffic forced me onto the packed snow on the shoulder, ran the rest of the route. Total route including walking, 4.64 miles in 35:47 for an average pace of 7:42 per mile including the walking segments. Not bad, give the need to walk; but needing to walk was a surprise.

I don't know whether I'm in worse shape than I was, or 17 is cold enough that I just can't run a seven and a half minute mile for that long, or if I just hit the wrong time of day for my nutrition.

All is not lost. The bothersome thigh is still there, but acting like I can work wiht it. I think I will give up on training for the half marathon and just run as much as feels good. When a long run feels good, I'll do a long run again.

I also found the right way to deal with my toes. I think it was on the Half Marathon team that someone mentioned using Aquaphor. I saw that product in Walmart this week. Active ingredient is white petrolatum, 41%. Heh. I have petroleum jelly, active ingredient white petrolatum, 100%. This cynical cheapskate assumes the other 59% of Aquaphor is marketing. So I put petroleum jelly on the tops of my toes before the run, and they didn't get sore in the places they have before. I think I have a winner there. (An earlier run with petroleum jelly also on the bottom of my forefeet didn't work out as well; I need to limit it to the toes.)

Go to thinking about limiting the running. The past two weeks, I've run about 15 miles per week, with some minor fluctuations. I've also gone from a weight fluctuating between 165 and 166 to fluctuating between 166 and 167. Hmm. The last time I increased my calories, I was running over 20 miles per week. Time to cut the calories back. A pound in two weeks is 3500/14 = 250 calories per day. I'll trim my limits by 200 calories and work with that until I'm running more.

I've mentioned several times that I think I'll need to track calories for life, and the open question is whether I'll recognize a need to cut them in a timely fashion. I think I just recognized the first such need. It's possible that I'm mistaken; but I can always add the calories back if that turns out to be the case.

  
  Member Comments About This Blog Post:

KRISZTA11 1/16/2012 1:41PM

    I'm glad you feel better. : )
Your scientific approach is great!

Once I read members of expeditions to the Southern Pole who pulled their provisions themselves on sleighs 8 hours a day in the cold and wind chills needed 8000 calories per day.

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RG_DFW 1/16/2012 9:17AM

    Sounds like a reasonable plan and a good example for others.

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FROGGGY13 1/16/2012 1:36AM

    I like your reasoning above. Glad to hear the thigh is doing better! Also, 17 degrees really is quite cold and I am not surprised your training runs are more exhausting overall.

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ONEKIDSMOM 1/15/2012 9:17PM

    I have discovered more uses for petroleum jelly... works better than lotions for dealing with dry skin, and better than chapstick for the lips. No flavor, and if you read the label, it's a cut/burn treatment!


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Saturday: Disrupted routine and snowy run

Saturday, January 14, 2012

I've read in other folks' blogs that disruptions in routine are tough. Today I found out that this is true for me as well.

I have my Saturday morning routine. Get up early, run, meet daughter at McDonald's at 9, pick up whatever groceries I need, go home for lunch. Today was a disruption in that routine. I wasn't meeting daughter at McD at 9, I was going downtown to help with tax training at 8:30.

I got up early, and didn't even think about running. Cleared the overnight snow from the driveway, got through a morning routine much like a work day, and headed off to tax training.

Tax training comes with free food. On Saturday mornings, that means bagels and donuts. I sampled a bit more than I should. When I got home and made my entries to the food tracker, it turned out to be about 900 calories. Even on 3000 calories per day, 900 calories of bagel and donuts affects the rest of the day.

If I'm going to continue to be able to eat 3000 calories per day, I'd better get my running in consistently. It was hard to get myself moving in that direction, with my Saturday routine disrupted. My natural inclination was to do stuff around the house and play on the internet, which would be the normal Saturday afternoon activities. But I didn't have my normal Saturday morning, so doing that would just barely get my 10K steps in.

What with one thing and another, it was past 3 by the time I hit the road for a run. It was 15 F (-9 C), but that's not a new temperature. The only question was what shoes to wear. I chose to wear the screw shoes and set out to run 5K or so around the neighborhood while checking out the condition of the roads.

There was packed snow and crunchy ice on the shoulders of my street. The roads I run on varied from ice to paced snow to wet pavement to a bit of dry pavement. I could have got by with my normal running shoes and being careful; since I was wearing the screws, I tried to keep to the packed snow to minimize wear on the screws.

I could feel myself running slower due to the surface conditions. At times, it hardly felt like running at all. Few of the sidwalks were totally clear. Some had been cleared yesterday and only had today's snow on them; that was fine. Some had been walked on yesterday and had a path broken; that was fine. Some had the full amount of snow from this storm still; those were tough, and got me to run in the street.

Takeaway: With snow on the ground, my normal sidewalk routes are out. I will need to run in the streets. Probably the shoulders going around the sections to the east or west of home would be best.

I did add one segment of up and down a small hill, partly to see what the hill was like and partly to get off the erratically cleared sidewalk. After adding that segment, I didn't know in real time what distance I was running. I also managed to run most of the route without looking at my watch.

It would have been a very nice run if I'd been 100%. As it was, the cold made my weak thigh ache, and the thigh never warmed up enough to stop bothering me. Got back to my driveway in 29:47. I did my walking cooldown along the shoulders of my street, and I could see my footprints from the start and end of the run.

My stride was shorter than normal, due to the surface conditions. At the end of the run, my stride was uneven, longer when stepping forward onto my right foot than onto my left. That's the bum thigh. Hmm. Have to think about that.

Got inside, and my hat and gloves weren't as sweat-soaked as I would have expected. Maybe it's really cold out there? Then I mapped out the run, to 3.45 miles. That's an average pace of 8:38 per mile. Heh. Part of the lack of sweat would be that I wasn't working very hard. My leg may have bothered me for the whole run, but I certainly didn't stretch the limits of my cardiovascular system.

I lost four screws off the right shoe. Three of them were from the same locations I lost screws last time, and the fourth was the extra screw I added after the first test. I now consider the initial screw shoe effort a failure; replacing screws every time they're used isn't terribly practical. I may try again with a different pair of shoes; I have an idea of doing something a little differently, but I think I need to start fresh to try it out properly.

The weather forecast is calling for a cold overnight, with a high of 20 F (-7 C) tomorrow. That means most of the snow on the roads will still be there tomorrow. I'll have to think about how I want to deal with running in these road conditions, given the situation with the shoes and my thigh.

  
  Member Comments About This Blog Post:

RG_DFW 1/15/2012 8:15AM

    I'm amazed at your tenacity but it's no wonder I live in the south :)

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ONEKIDSMOM 1/15/2012 6:30AM

    What a difference in running conditions from our unusual ones here. You would have had a dry run in shorts here, likely yesterday. The sun was warm. We had to seek indoor ice!

Good luck with round 2 of make 'em yourself snow running footwear. emoticon

That's interesting about the effects of the thigh on your stride... Kriszta has a good suggestion there about maybe seeing someone who understands sports injuries about the thigh. Remember goal #1? First, don't get injured.

Today will be my last planned jog with your nephew, as his schedule is about to become quite erratic, terminating in final goodbyes for the rest of the year sometime in March.



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KRISZTA11 1/15/2012 5:17AM

    Sorry about your thigh still hurting!
Maybe you should see a physician who has experience with runner's injuries.
There are so many possible causes.

Uneven snowy surface must be annoying...
No wonder screws couldn't stand it.


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The Weather is Here

Friday, January 13, 2012

Winter had to put in an appearance some time, and that turned out to be today. I went to bed last night with a forecast for a steady temperature just above freezing today. I woke up to a temperature just below freezing and a forecast that it would stay there all day before dropping this evening.

Add precipitation, and those few degrees colder make a dramatic difference. I actually got 4 inches of snow in my driveway when the forecast had been for 2 to 4 inches! (Usually, I get half of the lower end of the forecast.)

As I noted the last time I saw winter weather, it's a big time suck. I knocked a half inch or so of snow off the driveway this morning. Then at noon the wind was so strong that I ended up not taking much of a walk. I counted it as 10 minutes for SP, though It was too cold to pull up my coat sleeve and look at my watch. The step count was a little low, but I figured to make it up going shopping after work.

Then there was the snow in the driveway. I've had more annoying snowfalls to clear, and no doubt I will again; I figure from a physical standpoint, this one about made up for the lunch walk being short. Not as many steps, but more effort in the steps that were there. Of course, it's still snowing; so I'll need to clear the driveway again tomorrow morning before I go off to tax training.

I've put some thought into running in this weather. I conclude that I don't want to run on the streets in the dark when the plows are still working. The plows won't be looking for runners, and neither will the vehicles following the cars. Time enough to run after the synoptic snow has been cleared and we're only dealing with a day or three of follow up lake effect snow.

I'd rather have snow on a day off work; but if it had to happen on a work day, at least it had the grace to appear on a planned non-running day. I'd resent giving up a planned run for this nonsense.

  
  Member Comments About This Blog Post:

TALVARADO6 1/14/2012 4:18PM

    I know how you feel about the snow. It always seems to make life a little more complicated. Try to look at it as an opportunity to create some variety in your life. Things may take some more effort, but I'm sure you're better for it because of it!

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HEALTHIER_K 1/14/2012 10:17AM

    I can't believe it took until January for winter to really get started here!

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HEALTHIERKEN 1/14/2012 12:44AM

    SparkPeople fitness page has a tracker for calories burned shovelling snow--if you're monitoring that sort of thing.

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_LINDA 1/13/2012 9:07PM

    Hmm, you are lucky. Better snow than dangerously icy streets and sidewalks. We get next to nothing in snow, then it flurries, making it even slicker. We actually need a good snowfall to make it safe to walk/run outside again. The number of people walking around with broken limbs is climbing. This is a freaky weather for us, above normal temperatures, very little precip. it actually RAINED here. In the frozen north of Canada. Shouldn't be happening in the middle of JANUARY. Has ANYONE been getting their normal weather? Survey of Spark buddies says no.. Snow shoveling is at least good exercise! Safest to find an indoor track to run on.

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ONEKIDSMOM 1/13/2012 7:57PM

    I'm on a rest day, too... but without the snow. Only cold. It's acting more like January. Not a horrid January, mind you, but a January, nonetheless.

Hope you can find enough daylight / lack of traffic to get your weekend run(s) in! emoticon emoticon

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Thursday Duh Moment

Thursday, January 12, 2012

Today my left thigh was bothering me most of the day. It was bad enough to affect my stride when I got out of bed, but got a bit better after I warmed up with my usual Turkish get-ups and kettlebell snatches.

At lunch, I felt the thigh through a 40 minute walk that timed out to a 17 minute pace per mile, much slower than I would walk under normal conditions.

At 9 PM, I realize that the thigh feels totally normal. I don't feel the ache at all when walking or jogging up and down my hallway. What happened?

I took 2 ibuprofen. At 4 PM. After intending to take them before work, and when I got to work, and after the lunch walk, and . . . you get the idea. At 4 PM I couldn't remember whether I'd taken the ibuprofen or just thought about it. Took the cap off the bottle of ibuprofen in my desk, and it still had the factory seal on it.

Sometimes I miss the obvious. I bet this thigh would get better faster if I'd give it a little help now and then. Maybe if I take a second day off from running tomorrow, *AND* use some more ibuprofen, the leg might feel good enough for a long run on the weekend.

  
  Member Comments About This Blog Post:

ONEKIDSMOM 1/13/2012 7:02AM

    Somehow, with our upbringing, it does not surprise me to find you "forgetting" your intention to medicate. Duh! I'm all for the helping healing... not so much for masking injury so running injured. You're a smart guy. You'll be careful with that first run back!

My "duh" moment yesterday was in heading back to the locker room after my workout, thinking I must not have worked out very hard... I wasn't dripping in sweat. Then I took off the high-tech material sweat band I'd been wearing (something from Megan's collection)... and found it was drenched. Duh! emoticon Guess we're both seniors now.

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KRISZTA11 1/13/2012 4:55AM

    emoticon
Ibuprofen is working!
Take it easy and get well soon!

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FROGGGY13 1/13/2012 1:17AM

    Good that you took it - it helps with the pain, but also with healing ( unless you overdo it while the ibuprofen is acting).

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MSLZZY 1/12/2012 10:31PM

    Is this called senioritis? Take care or sis will find out and you'll be in trouble!

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Wednesday Reflections

Wednesday, January 11, 2012

I've been reading blogs this evening, and I've seen some interesting thoughts. Consistency, accountability, attitude, zen mode . . . the concepts swirl around in my head.

Today was supposed to be a long day. Off to work, run on the lunch hour, help with tax training after work, rush home and try to get to bed by 10:30. It didn't quite go that way.

Got up this morning, and my left thigh still bothered me. But it wasn't as bad as yesterday, which I took to be a good sign. So I put my pre-packed gym bag in the car, and got a run in at lunch today. It was almost a twin of yesterday's (non-blogged) run. Yesterday, 3.56 miles in 25:04 for a 7:02 pace per mile. Today, 3.55 miles in 25:13 for a 7:06 pace per mile. In both cases, I played with some short sprints mid-run. This is a training concept, but I didn't sprint as far as the training systems I've looked at recommend.

I was more interested in paying attention to how I felt, both physically and mentally. 25 minutes isn't very long for getting into zen mode, but I came close. I really enjoyed the runs, and I enjoyed the sprints. I'm thinking that this is the key to being consistent with the running.

Let's not think about training for a while. For now, let's just concentrate on having fun.

Enjoying the run, preferably with large segments in zen mode, will increase the probability of my being consistent. I want that consistency, and I want to have fun on these runs.

After work, I hustled over to help with tax training. They will feed me there, so I've saved a bunch of calories. It turned out that the pizza was delayed for 45 minutes. Okay, I can deal with that. Then it turned out that an instructor was MIA. Two classes were combined, and we had an excess of assistants. I took stock of the situation, and grabbed the opportunity to leave early.

Pizza, especially free pizza, is a potential binge for me. I got out of there before the pizza arrived. Came home and made myself a salad and a BBQ chicken wrap. I'll finish the day comfortably in my calorie and macronutrient ranges. I was planning to be accountable to myself in spite of the pizza, but that accountability is a lot easier if I avoid the pizza entirely.

Besides avoiding the pizza, getting home early lets me get to bed early. I've been commenting on some blogs about how nice it is to get enough sleep. It *is* nice, and I don't want to give it up. 10:30 is the goal, but I don't want to push close to that. 9:30 would be better.

Wow, that's a real change in attitude from a year ago.

So . . . my Spark life is going pretty well right now. I'm being consistent, I'm accountable to myself, I've got the zen thing going with running, and my attitude is pushing me to do good things. Life is good. Never mind the thigh that will probably take a long time to become totally right; I can deal with that. Never mind work, which has insane requirements this year, both externally imposed and internal bureaucratic nonsense. I can deal with that, too.

It's amazing how little stress I feel when I have the consistency, accountability, and attitude right for taking care of myself.

  
  Member Comments About This Blog Post:

KRISZTA11 1/12/2012 3:05PM

    I'm glad you had two such nice days in a row!
Good you can run and enjoy the runs despite the injuries.
I'm thinking doing less hills may be safer now.

Pizza is a weak point for me too...


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TALVARADO6 1/12/2012 9:45AM

    I'm glad that you are taking care of yourself and that your thigh is getting better! The best exercise is the kind you can do for fun!

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DEBRA0818 1/12/2012 8:26AM

    You've created an amazing routine for yourself and, having become a person upon whom you can definitely count, you can deal! Good for you!!!

emoticon

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ONEKIDSMOM 1/12/2012 6:59AM

    Whoa! I can hear the zen in your writing! Great attitude adjustment, and one I've been going through the past couple of years... suddenly work isn't as vital or urgent... taking care of the engine that fuels the work (me) is!

Exercise is fun. Nutrition that doesn't "weigh me down". Sleep that refreshes. Isn't second childhood a great place to live? Nothing that is truly important goes undone... we just don't stress over it! All about the attitude.

Life is indeed good. Spark on. emoticon

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MICKEYMAX 1/11/2012 9:26PM

    What an awesome blog! It hit all the right notes! I love to read blogs also. I try to limit myself to 3 random blogs off the community boards (besides folks I know) and I came across yours. So glad I did.

Congrats on the good running, and way to skip the pizza!

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