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What a difference a long rest makes!

Thursday, May 24, 2012

After last Saturday's calf problem, I planned to rest from running till Tuesday. Tuesday came, and the calf still felt sub-par. Plus the old bad foot was making itself known. I decided to skip Tuesday's run. Wednesday was a non-running day anyway due to scheduling constraints.

Today is Thursday, a work at home day. Time schedules are tight, so I needed to keep a lunch run short. I figured 5K would be about right.

It was sunny with a hint of future higher humidity. My remote thermometer told me it was 82.9 F when I started. Ran most of my standard, flat 5K route, but couldn't resist adding a short detour near the end to add distance. That short detour took me back over a very minor hill, more of a bump, late in the path; I wanted that bump because there is a small hill on the course of next Thursday's race.

Had a bit of gas left in the tank for a little extra speed as I approached my driveway; but it wasn't really enough extra speed to be called a sprint. The run timed out at 21:41, and I figured I was running about a 7 minute mile because I wasn't making any effort to run slowly. It mapped out to 3.19 miles, for an average pace of 6:48 per mile.

Best of all, the legs felt normal when I stretched. Yes, I can still tell that the left calf is a little tighter than the right calf. Yes, I can still tell that the right foot isn't 100%. But it's close. More importantly, the legs and feet aren't keeping me from doing anything. If there was a limit on speed, it was more due to cardiovascular conditioning and temperature than legs.

I do have to think about taking a water bottle with me now. I would have used one on this run if I'd had it. That might have slowed me down a little, but it will be worth it as the weather gets warmer and the runs get longer.

The plan now is two more short runs on Saturday and Monday mornings, then take Tuesday and Wednesday off from running to be fresh for the race Thursday evening. Pre-race info is out, and it says that "the front rows of the start are for runners planning to race at a pace under 7 minutes per mile." This year, I can legitimately line up near the front.

  
  Member Comments About This Blog Post:

NWFL59 5/29/2012 7:43PM

    Glad to read your calf and foot are much improved and you were able to maintain a good pace. Hope you do well in the race and have some there taking your victory shots. emoticon

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MSLZZY 5/25/2012 9:05PM

    Getting back into running and having your leg issues
behind you. Get to the front of the line and I'll be
cheering you on!

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RG_DFW 5/25/2012 8:31AM

    Great job

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ARCHIMEDESII 5/25/2012 5:10AM

    Glad you're leg is feeling better, but do take things nice and easy. Keep stretching, that will help with the tightness. Also, do look into some compression socks for some extra support while you run.

Quickie question, what have you been doing for cross training ? You might want to add some cross training activities to mix up your routine so that you don't end up with repetitive injuries.

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KRISZTA11 5/25/2012 4:41AM

    emoticon for the foot and the calf for behaving themselves!
I'm glad your run went well and you enjoyed it.
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NEWKAREN43 5/24/2012 10:37PM

    Great job! I'm glad to hear that you are feeling near peak and will be a front runner! Doesn't that sound great?!?!? Yep!!!

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WATERMELLEN 5/24/2012 10:29PM

    A front runner: that's you! Glad that the rest was effective!

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ONEKIDSMOM 5/24/2012 8:09PM

    emoticon Love that you are lining up at the front! Have a great race, if we don't see you here before then.

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Calf Injury, a day later

Sunday, May 20, 2012

Yesterday I was all bummed out about my left calf getting hurt while I ran. Those who were paying attention to detail will have recognized that this was my previously healthy leg, the right one having given me issues most recently. That aspect was particularly frustrating.

So I rested the leg. Among other things, I didn't even think about mowing the lawn yesterday. But the grass still needs mowing, and there's no one else to do it. So about 6 pm, with my handy remote thermometer telling me it's 90 F (32 C) outside my window, I started the routine to mow the lawn this evening. Go down to the basement to get cords for the electric mower. As I reach the main floor with the cords, I realize that I didn't notice my calf on the way down. Hmm. Go down and back up, paying attention.

Today is not a day to run on that calf, but it's much better than it was yesterday. I'd say there was a fair chance I'll be able to run again on Tuesday. *Maybe* I could get away with it tomorrow, but I don't think I'll chance it.

Now to go mow the lawn, which might put me over my 10K steps for the day. Yeah, it's been a pretty sedentary Sunday, mostly working on my work computer. And I need to do more of that after I mow.

  
  Member Comments About This Blog Post:

RG_DFW 5/21/2012 7:51AM

    fingers crossed...

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HEALTHIERKEN 5/20/2012 6:27PM

    ". . .I'd say there was a fair chance I'll be able to run again on Tuesday. *Maybe* I could get away with it tomorrow, but I don't think I'll chance it. . . ."

*Very* wise. I'm pretty sure you'll be better off over the long haul to give the leg a little additional recovery time. Just my 2 cents' worth. (btw: the Canadian mint has quit making pennies, so before long 2 cents won't be worth anything around here)

Anyway, sure glad you got to run a couple of times, and your plan for the Corporate Run is sound, so good luck being able to run it!

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ONEKIDSMOM 5/20/2012 6:11PM

    Listen to your sister... your corporate run is ten days away. It might be a good thing to taper NOW... as in lay up and rest that calf. Better part of valor and be able to participate in the event fully, with no fear.

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A tough blog to write

Saturday, May 19, 2012

Today I ran 4.93 miles in 35:04, for a 7:07 pace per mile. The only problem with this was, it was a planned 5.20 mile run.

I started my Saturday by taking the luxury of moving slowly in the morning. Yeah, I was out of bed at 6 with the alarm; but I didn't hustle. I dawdled through breakfast, and went light on the morning exercises in anticipation of running. Got out on the road a bit before 9, and set out to run a very familiar 5.2 mile course.

Right now, 5.2 miles is further than I've been running. Thursday I ran 4.31 miles with a couple of small hills, so I figured stretching the distance to a course with only one minor hill would be okay. I made no attempt to run particularly fast, even on the modest downgrades in the early part of the route. A pace of a a bit over 7 minutes per mile felt sustainable. It felt good. The weather was beautiful, 64 F when I started, with sunshine and intermittent light breeze. I concentrated on paying attention to my legs, and making this sustainable.

Everything felt great. I got to the last downgrade a bit over half a mile from home, and picked up the pace just a little. Got to the corner to my street, and wham! Sharp pain in the left calf.

Well, I've seen that before. Stop running, look at watch, fish out iPod, stop the stopwatch, look back at watch to see how many seconds to subtract. Treat the remainder of the course as the first part of the walking cooldown. Stretch, take care of the legs. When stretching, the left gastrocnemious seemed to be the issue; but the way it hurt to go down stairs felt more like the soleus.

Sigh. As I'd been moving through those last 2 miles, I'd been thinking this would be my longest run for the next two weeks. The plan was to run less than 4 miles next week on Tuesday and Thursday, about 4 on Saturday, and limit myself to a 5K the following Monday before resting up for the 3.5 mile Chase Corporate Challenge on May 31. A real training plan, complete with taper!

Well. After being mostly sedentary the rest of the day, with some shopping to walk off whatever stiffness will walk off, the calf doesn't hurt all the time; but it's not in shape to run on, either. Maybe I can try again Tuesday, and maybe I'll need to wait longer.

When things go like this, my natural inclination is to hide from the online scene. It's a lot easier to write about running when the run goes well. But, I guess this is part of life. Sometimes, I have to find out how much is too much the hard way.

Oh, well. At least I can still do pushups and pullups.

  
  Member Comments About This Blog Post:

TRUE-NESS 5/21/2012 10:12AM

    Yikes! Hope you recover quickly.

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MILLERGIRL719 5/20/2012 5:05PM

    I hope it doesn't last long and throw a big wrench into things!

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RG_DFW 5/20/2012 7:57AM

    Ouch, wishing a speedy recovery for you

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ARCHIMEDESII 5/20/2012 7:12AM

    Ouch ! Moby do be really careful with that calf. Have you been doing any sort of stretching ? If not, I'm going to encourage you to keep stretching that calf especially if it's tight. Have you been icing the leg ? Ditto, get some ice packs on that leg and rest it up for a few days. Can you walk on it without any pain or are you feeling some twinges ? I'd rec0mmend laying off any running for a few days just to give the calf sufficient time to heal. If you try to run while it's still weak, you risk making the injury worse.

While that minor hill may have seemed harmless, if your calf was already in a weak state, that might have been the straw that broke the camels back, so to speak. So, baby that leg for the next few days. don't assume the leg is okay if it feels fine tomorrow. one run and you're limping back home. don't I know that.

Do you wear compression socks when you run ? One thing you might consider for future runs is wearing compression socks to protect your calves. They might need a bit of extra support for a short time.

Hope your leg recovers soon. I do feel your pain.





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ONEKIDSMOM 5/20/2012 6:19AM

    Ohhhh! So sorry the plan isn't going like clockwork. Sigh.

Back to goal #1: don't get injured.

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KRISZTA11 5/20/2012 5:04AM

    It was tough to read too...
: (
I hope your calf will recover quickly!

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AUNTRENEE 5/19/2012 10:56PM

    That's pretty good on how many minutes you did per mile. A classmate of mine from high school (graduated in 1997) could do that in track. I wish that I could do that. Maybe one of these days when I get a bit more fit I can.



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Back to running regularly?

Thursday, May 17, 2012

With a question mark, because I don't trust it just yet.

Today was a work from home day, which meant I could squeeze more time to run at lunch. I ended up squeezing a bit more time in than I intended.

Temperature at noon was in the low 60s F somewhere; I didn't look when I started, but it was 64 F (18 C) when I remembered to look later. There was a light breeze and sunshine. Good running weather.

I set out on my basic around the neighborhood run, adding two small hills to the known 5K distance. Today I added a different pair of hills than last time, to avoid training to the precise route. It also avoids knowing whether I'm faster or slower than the last time, which helps me not to second guess myself.

Got a bit of a late start, so I didn't warm up. I just figured to run easily at first and speed up when it felt natural to do so. I ended up trying to run a little faster on the downhills, and just trying to run at a sustainable pace on the near level stretches.

When I got near home, it was clear that I would be over 28 minutes and pushing 29. Can't resist that; clicked lap at my driveway to note the time, and ran up the street and back far enough to make 30 minutes for that 6th Spark Point. The total route mapped out to 4.31 miles in 30:10, for a pace right at 7:00 per mile.

Best of all, pretty much everything felt normal. Yeah, the bad foot isn't 100%. Yeah, there was some mild intermittent grumbling from my right ankle. Yeah, I'm still developing good runner's calluses, but the bottoms of my feet felt better than they did after Tuesday's run.

This is progress. Perhaps this weekend I'll try to run a bit further, maybe the known 5.2 mile route. My self-competitive nature wants to go for 10K, but my head says I shouldn't be there yet.

Two weeks from today is the 3.5 mile Chase Corporate Challenge. I've paid, and the team captain has ordered shirts. From a motivational perspective, when the captain asked what time I expected I told him 24 minutes if my legs were healthy. Looks like they're healthy, and I don't want to do anything to mess that up in the next two weeks.

And if I'm really going to run 3 times per week, it's time to start eating like a runner again.

  
  Member Comments About This Blog Post:

RG_DFW 5/18/2012 8:18AM

    It's been a long recovery... good luck

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KRISZTA11 5/18/2012 4:08AM

    I'm happy for you!
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WATERMELLEN 5/17/2012 8:50PM

    The "eating like a runner" part sounds appealing!!

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ONEKIDSMOM 5/17/2012 8:47PM

    emoticon Good luck & run safe!

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Successful Run, Allergies

Tuesday, May 15, 2012

The cold I caught last week just didn't seem to go away, till I realized it was cheap heating season. That's the season when neither the heat nor the air conditioning kicks in, and the utility bill is low.

Cheap heating season also coincides with high pollen production. Some years, that doesn't bother me. This year, it did. Once I realized it wasn't just a lingering cold, but seasonal allergies, I dug out my prescription allergy med that I don't take very often. I slept well last night, and was able to function this morning.

The dang allergens were stuffing me up so bad that I couldn't tell when the cold got better.

Today was a work at home day, where the allergens are worse but I can squeeze more time in for a lunch run. I ran the route I had planned last Thursday. The right calf felt fine. The bad right foot muttered a little, but not very badly. It still isn't 100%, and probably won't be for quite a while; but it won't keep me from running while it slowly gets better.

I started out to just run normally. Got beyond where the calf crapped out on Thursday, no problem. Got to where I was wondering about the calf on Saturday, no problem. Tried to pick up the pace a little on the downhill stretches, because a quicker cadence seemed to fit with landing lighter on my feet.

At 74 F (24 C) the sweat flowed more freely than it has while running in cooler weather. I was able to run, but thought a lot about slowing to a walk for cardio reasons. I figured I might be at a 7 minute mile, or might be a bit slower because the weather was warm. I was able to pick up the pace a little on the final stretch to my driveway, but it wasn't what I would truly call a sprint for the finish line.

The run mapped out to 3.86 miles in 26:22, for a 6:50 pace per mile. I think that's faster than I've run without being in a race environment, and it's fast enough to meet my stretch goal of 24 minutes for the 3.5 mile Chase Corporate Challenge on May 31.

No running tomorrow, and I'll see if I'm ready to run again on Thursday. Recovery feels a lot better now than it did on Saturday.

  
  Member Comments About This Blog Post:

ONEKIDSMOM 5/17/2012 1:08AM

    BTW, I bragged on your times to your nephew, and he's busily intimidating his "officer" with his family's running prowess. LOL... between an uncle with an incredible pace and a mom's picture crossing the finish line of the HM, the dude is predicting running with Jon in the a.m. will kill him. Of course Jon's 13 minute two mile on the APFT doesn't particularly hurt in the bragging contest... now they have to lay it out there IRL. Competitive nature? Family trait?

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KRISZTA11 5/16/2012 5:05AM

    As always, I'm impressed how fast you run!
I also found that faster cadence helps to keeping steps light and easy.
It forces me to run efficiently and avoid unnecessary movements.
Good luck to fighing allergies!

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ONEKIDSMOM 5/15/2012 7:31PM

    Woo-hoo! Glad you got the allergens versus cold figured out. Sometimes it is hard to tell. And sometimes we just aren't looking.

First two a day ended with a very warm 15 minute run. I don't run near as fast as you. Sorry. I just don't. And if you were doing my TRI, I'm very glad you aren't a F 55-59! LOL.

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RG_DFW 5/15/2012 5:34PM

    Looks like you're doing great!

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