Tuesday, December 18, 2012
It's Tuesday, a work at home day. Work remains very busy, but my line in the sand today was a run at lunch. The bad foot had recovered enough from Saturday's long run that I felt reasonably good about running again.
It was 43°F (6°C) with light rain and NW winds at 13 mph. A brief warmup run convinced me I didn't need gloves. I set out to just run at a comfortable pace, not trying to be particularly fast or particularly slow. I started out thinking maybe just 5K, but as I got into it I decided to add the three little hills.
I ended up running 4.30 miles as mapped by RunKeeper in 29:45 for an average pace of 6:55 per mile. My pace was fairly steady through the run, so I guess this is a natural pace for me for a 4 mile distance.
The stats from RunKeeper:
The graph is scaled to the available space. There is a 50 foot gain in elevation from the trough before the highest hill to the crest of that hill, over a distance of 0.3 miles. Anomolous paces near the beginning and end of the chart may be partially due to fumbling with starting and stopping the app; but I do think I started out faster than my natural pace today. Edit to add: I didn't realize I was screen capturing the popup. That's a display of the pace I get with a mouseover of the blue line; if I were doing this deliberately, I'd have shown an elevation from the green line.
Of course, I got wet. But it was a pleasant run. 43°F and light rain is one of those situations that I peg as better running weather than walking weather. And if I were afraid to run in the rain, I couldn't run consistently in the Rochester, NY area. And I'd much rather run in the rain in the daylight than after dark; poor visibility plus drivers not expecting pedestrians to be out in the rain is a bit scary.
Didn't find time to lift weights this evening; edited a document for work instead. Tomorrow will be a bigger challenge on the exercise front, with the department Christmas Lunch taking away my noon walk time; but I'll cope with that somehow.
Today I'm happy. I got my run in, made progress on the work projects, and will get to bed on time.
Life is good.
Monday, December 17, 2012
It's the season when holiday treats show up in the office. Since I work in a location with long term work force shrinkage, there aren't as many as there used to be. But some still show up. Today, there was a box of chocolates. Yes, the Forrest Gump kind where you don't know what's in the middle till you bite into it.
I have a sweet tooth. Free food is attractive. I like chocolate. So along about 2, I went and looked at this offering of free chocolate. Unlike my pre-Spark days, the first thing I looked at was the nutrition label. One serving = 3 pieces, 190 calories. One piece would be about 63 calories. That could be worked in pretty easily. A caramel would be a treat.
Then I looked at the label. Milk and dark chocolate, assorted cream fillings. Hmm.
I've never been terribly fond of the cream filled chocolates. Over the years, I've eaten a lot of them, mostly looking for the good stuff. I thought about this. If I can afford one piece of chocolate for 63 calories, and it turns out to be one of the sucky creams I don't really like, how will I feel?
I decided I'd rather pass on the chocolates and still have the almonds and craisins I packed for an afternoon snack. So that's what I did. It wasn't even particularly hard.
I came home after work, and didn't even say goodbye to the box of chocolates. They can sit there all day tomorrow when I'm working from home, and I won't miss them. That's not a surprise. The surprise was how easy it was to walk away from them today.
I can't change my lifestyle all at once. A year ago, I was working Milky Way Simply Caramel bars into the day, because I wanted them. Today, I can walk away from free chocolates and not feel tempted to change that decision.
Life is like a box of chocolates. You never know what you're going to get, and sometimes you don't know how you're going to react.
Next dietary test, the department Christmas lunch on Wednesday. I wonder how I'm going to react to that one?
Sunday, December 16, 2012
After yesterday's long slow run, the plan for today was to mostly take it easy. I didn't push anything terribly hard today, and it's a good day for reflection about rehab.
The sore thigh that kept me from running for a while is close enough to 100% as not to matter. It didn't speak up after yesterday's run, and it didn't speak up this morning. I have to pay very close attention to tell the difference between my thighs when doing thigh stretches. Chalk up one success.
The bad foot complained about yesterday's work. First, it let me know that it wasn't happy with the light jogging up and down my hallway this morning. Okay, I can rest it from that. I was up early, so I got a 2.5 mile walk in before church. Walk, not run, and walk gently for the foot. The foot slowed my usual walking pace a bit, and grumbled softly through the walk. It grumbled more at wearing shoes suitable for church, though it was content with the sedentary nature of the church service.
I took another walk of a bit over a mile mid-afternoon, to ensure I'd get my 10K steps. By this time, the bad foot was letting me walk at close to my normal pace; but it wasn't as happy with this as it has been.
I'm hopeful that the foot will be recovered to as good as it has been by Tuesday, but this is not a certainty. Have to wait that one out and see.
I almost gave weight lifting a pass today. The sore shoulder makes me cautious about many of the upper body lifts. Then I got to thinking; I might not find the time tomorrow, so I'd better do something today. And the shoulder doesn't feel as bad as it did; I should gently test its capabilities.
Weighted pullups didn't bother the shoulder, but I didn't press the issue by squeezing for more reps than felt comfortable. I only managed two sets of 8 and one of 6 pronated pullups with 5 lbs. on the dip belt. That looked pretty wimpy, given that I did sets of 15 unweighted pullups in the morning; so I had to think through the differences. In the morning, I do pullups before breakfast, in my underwear. I'm at my low weight for the day. This afternoon, I was more hydrated, wearing gym clothes for 2 or 3 pounds more than my underwear, and the dip belt itself is a couple of pounds. Okay, I can live with that result. I won't increase the weight until I can do sets of 10.
Romanian deadlifts didn't bother either the foot (because it remains planted flat on the floor) or the shoulder (not a huge surprise, but something to pay attention to). Then I got to incline chest presses. My bench adjusts to flat, 30°, 45°, 60°, or 90°. I put it on 30° for the wimpiest incline chest presses, in honor of the shoulder. But I tried my last working weight from 45° incline chest presses. I had to pay close attention to form, but manged three sets of 10 without a problem.
Then there were walking lunges. I did two sets paying close attention to the bad foot, then noticed my quads weren't feeling the burn like they had been. So for the third set I put 2.5 lbs. of platemates on each dumbbell, and got the appropriate burn in the quads. I felt good about a natural advance in weight for walking lunges in spite of dealing with a bad foot.
I wasn't brave enough to test calf raises on the foot today. Time enough for that on a day when it isn't grumbling so much.
So, where things stand: Sore thigh, effectively all healed up. Sore shoulder, making progress and not keeping me totally from lifting weights. Bad foot, still needs close monitoring and has the potential to interfere with my desired running schedule. I can live with this.
Right now, maintaining the fitness level needs a lot more thought than maintaining the weight. Yeah, I'm making adjustments with the nutrition plan; but they're going smoothly and routinely. It's the fitness and rehab stuff I have to think carefully about, lest I screw things up.
Tomorrow I plunge back into work craziness. That's not a totally bad thing from the perspective of letting the foot and the shoulder get better; but it felt really good to take today totally off from work concerns. Tomorrow it's back to the grind, and see how much of the craziness I can get resolved before next weekend. With luck, maybe I'll get a full weekend off then.
Saturday, December 15, 2012
Today was the second attempt at running slower so I can run longer. I had an idea of what I need to work on based on last week's results. I also kept an eye on my recent running mileage. Last week I ran 15.22 miles. I had 7.45 miles in before today. I figured an 8 to 9 mile run would increase the total weekly mileage less than 10%, but increasing the long run by more than 10% was a concern. So I mapped out an 8 mile run, with opportunities to cut it shorter if the bad foot complained.
Set out after daylight, so I didn't have to mess with the reflective harness and lights. Once I get over 10K, I'm looking at running out of my normal neighborhood, at least for part of the run. Today was a familiar path from last year's efforts at increasing mileage. With a temperature right at 32°F (0°C) and 6 mph ENE wind, it was weather I know how to dress for. The new thing to work on is deliberately running at a slower pace, with the idea of targeting an 8 minute mile.
Here's the elevation and pace chart that RunKeeper produced:
The green elevation is pretty intuitive. On the RunKeeper site, I can mouse over the chart and see feet above sea level. There is a 103 foot rise from the dip before the big hill to the top of the big hill, over a distance of about 0.4 miles.
The blue pace is expressed as minutes per mile. That makes the higher points the slower pace and the lower points the faster pace, which took me a while to get used to.
And here are the split times RunKeeper reported:
I had RunKeeper tell me distance and average pace every minute, but I turned off the current pace because that doesn't seem to be accurate enough to tell me anything meaningful. As with last week, I started slow and couldn't help speeding up some. The high pace at the start probably reflects some time fumbling to start the app rather than being really that slow out of the gate. The pace for mile 9, being measured over a short 0.15 miles, is probably inaccurate. Or it might reflect fumbling with stopping the app on time.
Over the course of the run, I heard my average pace speed up. Still, some of the splits are a surprise to me. Mile 3 included distance along a strip mall; I may have been a touch slower because of pedestrian traffic. Mile 4 included a sprint to get across the highway between traffic, so I could be on the right side of the street to run the big hill. I might not have slowed down enough after that sprint.
There is more traffic complicating the highway crossings in daylight than there was when I was running this route in the pre-dawn darkness.
The early part of the run didn't really feel like running. It began to feel like a run going up the big hill, where trying to maintain a constant pace increased the effort. After that, the smaller hill was no big deal at the slow pace.
The total run came to 8.15 miles in 1:03:28, for an average pace per mile of 7:47. That's faster than the 8 minute mile I wanted to target, but it's still about a minute off the pace I ran naturally for a 5K on Thursday. Maybe this is just my natural slow pace right now.
After the run, my bad foot reminded me that I'd worked it. It wasn't a screaming loud complaint, but it was an indicator that I really couldn't have run another 3 miles today, even though my cardiovascular system was up for it. I won't be running tomorrow or Monday, and I'm optimistic that the bad foot will be enough better to support a lunch run on Tuesday.
My current thinking is that I won't stretch the long run to very much more than this next week. Perhaps I'll find time for more than a 5K run both Tuesday and Thursday, then still hold the increase in mileage to under 10% for the week. I say this, knowing that plans will change; but the changes are easier to manage if I think them through in advance.
The emotional highlight is that I now have a two week streak of running 3 days per week. I'd like to stretch that streak out a lot longer, but two weeks looks a lot more like the beginning of a routine ability to run than one week did.
Now, off to do more sedentary stuff for the paid job this weekend. But I did make time to get the long run in.
Life is good.
Friday, December 14, 2012
It's just past 9 pm on Friday, nominally a day off. I knew I'd be sitting at a computer working long hours today, so I got a 3 mile walk in before I started. The lunch hour was used for grocery shopping, as was part of my dinner break. I just sent my last work email of the day. Tough day for staying fit.
Step count right now is 11,921. This is in a normal range for working at the office; being there on a work crunch day while working at home shows I made the time to move around. Didn't lift weights, which would have been appropriate from a pure fitness scheduling standpoint. Did get my morning pullups du jour and pushups done.
Essentially, I got the bare minimum of physical activity. That's okay, because today needed to be a non-running day anyway. More importantly, I got enough of the work done that I won't feel bad going for a long slow run on Saturday, even though I need to throw some of the Saturday and Sunday time at work projects.
It won't last forever. I can cope with this for another week, which is about all the piled up projects should take.
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