Thursday, February 02, 2012
Yesterday was a long day. Up early, long work day, volunteer work after paid work. And a 3.57 mile run on my lunch, at 48° F (9° C) with winds gusting up to 30 mph out of the SSW. What with one thing and another, I was up over an hour past my bedtime.
After two consecutive days with lunch runs, today was a planned non-running day. Good plan. My right foot was telling me I shouldn't be running on it today. It seems fine with walking, but I was a bit light on steps anyway. I'll close the day out under 12K steps.
Tomorrow is another planned non-running day. Hopefully the tweak in my foot wil be all better by Saturday, when I want to run 6 miles or so. That's further than I've run in one stretch since New Year's Eve day; but my bum thigh is feeling better. As I write this, I realize that I haven't taken any ibuprofen since the middle of the night last night; and that was for the foot.
I did get a walk along the river in today at lunch. Temperature was near freezing, and snow flurries were melting on contact with the pavement. It was a nice enough day for a walk, and I reflected on how I was taking it easy. It would have been nice running weather, too; but it was good weather to walk, think, and pay attention to how the legs feel.
In theory, I *could* run tomorrow, take Saturday as a non-running day, and try to do a long run on Sunday. I don't think I'll do that. I really, really want to get to where the legs just feel normal. Right now, two non-running days in a row looks like the thing to do to get there.
That, and getting to bed earlier today. Good night.
Tuesday, January 31, 2012
It's the last day of January, statistically the coldest time of year here. Today did not conform to the statistical pattern.
I went out to run at lunch when the temperature was 52° F (11° C). That's shorts and tee shirt weather. I wore a long sleeved shirt anyway, and it was no big deal. There was snow on the ground, but sidewalks that had been cleared well yesterday were dry today. Sidewalks that had been poorly cleared were wet. Sidewalks that had not been cleared had sloppy slush.
The sloppy slush kept me away from the river trail, so I ran sidewalks downtown. Had to slow down to pass pedestrians in narrow places, avoided several puddles, stepped in at least one puddle; but it was a pleasant run.
It mapped out to 3.46 miles in 25:05, for a 7:15 pace. That's not as fast as I have run, but quite respectable for dodging puddles and walkers while determining my route on the fly.
Monday, January 30, 2012
Last night I lay down to go to sleep, and felt a sharp pain in my chest. That's odd, I thought; you're not supposed to hurt when you go to bed. Got up this morning, and it was less pronounced but still there.
So I poked around SP articles on atherosclerosis. I couldn't tell whether this was chest pain that's a danger sign or not. I'm 56 years old, and I have a family tree with quite a bit of atherosclerosis and stroke in it. On the other hand, I've been running and my cardiovascular health ought to be pretty good. But then there's the cautionary tale of Jim Fixx . . .
So I called my doctor. Got in for an appointment at 4 this afternoon. By this time, I have a day of this sensation that isn't really at the level of a serious pain coming and going, being more noticeable with exercise. Blood pressure is good, I think I remember 108 over 68. Pulse is 48 beats per minute. EKG comes out fine.
The doctor pokes me in the chest and asks is that where the pain is? Sure enough, she was able to poke in a place that replicated it exactly.
This turns out to be a sore pectoral muscle. What have I done that might have used the pecs more than normal? Nothing . . . oh, yeah. It snowed last night. I cleared a lousy half inch of snow from my driveway an hour before bedtime. The major motion was pushing the snow shovel with my right hand, using the pec that ended up sore.
I feel dumb for not figuring that one out on my own. OTOH, I did get an education in what the dangerous kind of chest pain is supposed to be like, so maybe I'll recognize that if it ever happens.
We've got to listen to our bodies. Problem is, after a lifetime of not listening, some of what I'm listening to is just background noise. Figuring out what's important and what's background noise is a bit more challenging than just paying enough attention to hear the body.
Sunday, January 29, 2012
The forecasters predict 12 out of every 5 snowstorms here.
The forecast for today was clear in the morning, then getting 1 to 3 inches of snow in the afternoon. Sometimes the forecasters get it right, and running isn't as good on fresh snow. So I got out of bed more or less on time, and hit the road around 7:15 AM. The plan was to run around the section to the west, a known distance of 4.64 miles.
The temperature was 27° F (-3° C), with WSW wind at 8 mph. I've run in similar conditions, so there was no guessing game about what to wear. The road shoulders were mostly damp, with the remnants of overnight snow flurries and a few icy patches that were easy to avoid. I ran in the traffic lane a few places where the footing was better than the shoulder, but only really needed to be in the traffic lane twice to avoid ice. Fortunately, there was no oncoming traffic either of those times.
On the last part of the circuit, there was some traffic on my street. I opted to add a side loop of residential street to get out of it, more for mental health than out of necessity. That side loop added almost a quarter mile. Then when I got to my driveway, I could hear traffic behind me. Rather than cross in front of traffic, I kept running a bit longer till the traffic cleared, then crossed the street and came back.
The net result of that was that the distance got increased to 5.03 miles, in 36:45 for an average pace of 7:18 per mile. I got a split of 12:32 at 1.72 miles, which means I started out at 7:17 per mile; and a split of 27:30 at 3.75 miles, for a pace at that point of 7:20. I'm pleased with being that close to consistent, with the slightly slower pace being on the hilly part. [Edited to correct typo in time.]
This afternoon was nice and sunny. Typical weather forecast; I could have run in sunlight and 36°. Oh, well. By 7:30 PM, there was a half inch of snow in my driveway, and now the forecast is calling for 1 to 3 inches overnight. For sure it will be a lousy running surface tomorrow; but tomorrow will be a non-running day, so I don't care.
In the past week, I've run about 17 miles. My thigh is still not 100%, but it continues to improve. I did not feel it at all during my walking cooldown this morning, so it's getting to where I believe I'll be able to run that half marathon on April 29. Maybe I'll even be able to add back in a long run next weekend.
Have to be careful about how fast i add the mileage, though. I'm back to where running is fun, and I don't want to push so hard that it becomes a chore.
Saturday, January 28, 2012
I got to bed early last night, but left the light on and read for longer than I intended. So this morning I wasn't up until the alarm went off at 6. It's quite a change from a year ago that now I consider getting up at 6 late for a Saturday!
With less time than usual, I deferred playing with the SP web site in favor of running. I drank some water, ate a banana, then headed out. Temperature was right at freezing, with dry or damp pavement. Sidewalks were mostly clear with a few icy patches that were easy to avoid. I got stuck motivationally between a long run and a maintenance run; ended up running 5.59 miles in 43:20, for a 7:45 pace per mile. The plan is to run 4.64 miles tomorrow on a standard route, then take Monday off from running.
After the run, I fixed steel cut oats while stretching and recording things on SP. I've learned how to do this in the microwave for one dirty bowl and minimum hassle, though it still takes a long time. For those who are curious, here's what I ended up with:
I use a 900 watt microwave. Put 0.25 cup steel cut oats, spices to taste, 1/3 cup (not packed) raisins or 45-50 grams of craisins, and 1 cup skim milk in a microwave safe bowl. This is close to full on the bowl I have, so timing is important. (The bowl goes on a plate, to make cleanup easier if I make a mistake.) Microwave on full power for 2 minutes, stir, then microwave on 30% power for 15 minutes. That lets me have 15 minutes to do other stuff. After that, stir, look at consistency. Microwave 5 more minutes on 30% power, stir, and microwave 30 seconds on full power. Let sit a minute or two to finalize the consistency. I think the 5 minutes may be adjusted to more or less depending on what the consistency looks like after the 15 minutes; but I have a basic methodology that I can live with.
Obviously, times will need to be adjusted for other microwaves; but the idea is to heat to just below boiling, then simmer. The microwave equivalent of simmer is cook on less than half power. Exactly how much less than half will depend on the specific microwave and how big a batch is being made.
Met daughter at McD's for her breakfast at 9, did some quick grocery shopping, then came home to do laundry and have lunch. After lunch, it was off to the volunteer tax prep job for four hours.
Somehow, this all fit into the day. I just have to be disciplined about getting the important stuff done and limiting the amount of down time I have. Since I treasure my down time, I will have to watch this and make sure I get some; conceptually, this is like getting some candy in the nutrition plan. I think I can do it, and we'll see how far through tax season I last in this effort.
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