A tough thirty

I can't believe it's been 3 months since my last post. I've been pretty busy, and running, and most everything else had to take a back seat to school. In that time, I haven't really run more than a handful of times, so there wasn't much to write about anyway.

With the end of the school year, I had been hoping to do more running, but I was sick since it ended. Last night, after a full four hours of sleep, I woke up at 4 am and felt the best I've felt in a long, long time. I hopped out of bed and was out the door by 4:30. I set the modest goal of 30 miles in 6 hours.

I set out and the first five miles were fine. The next four miles seemed like they were all uphill. It was too dark to tell exactly. This stretch sapped my legs of all they had. By mile ten, I knew my legs were in trouble. I figured if I could go fifteen miles out, then I'd have no choice but to finish thirty if I wanted to get home.

If my legs were a car, the transmission started slipping after ten miles, and completely fell off after thirteen. The cold temps fooled me into thinking I wasn't thirsty. I had consumed 22 ounces of fluid in 18 miles--far too little. My hamstrings and calves were locking up. I was only able to run around 150 meters before the lactic acid flooded my legs and forced me to walk. I gutted it out like this the rest of the way.

In the end, I missed my goal time by 27 minutes, but I did get that elusive 30 mile goal.

Total time was 6 hours 27 minutes and some seconds.

Introspection

We've all heard or been told that we need to listen to our bodies, but I think we also have to know our bodies. If your body is like mine, then you know that it lies. The trick is in knowing your body well enough to be able to figure out when it's lying to you and when it's telling the truth. We've all heard our bodies tell us we need to slow down or quit, but we overrode those messages and found that we were able to push farther or faster. When the body does tell the truth, we can usually figure that out pretty easily. If we try to ignore the truth, the body sends us a message through our pain receptors. These messages are generally scary enough to get our attention, and all but the most stubborn of us will end the run at that point. Those of us who continue after feeling the pain shoot through a body part are courting injury.

To complicate the issue even further, the mind sometimes gets involved in the discussion. I know that I often have conversations in my mind like there are two beings in my head. The conversation usually involves "the mind" telling me that I should slow down, quit, or question what I'm doing. The hard part is trying to figure out if you're listening to the body or the mind. I can tell that it's the mind speaking when it's telling me I should slow down or quit, but my legs and breathing are fine. In this instance, the body is silent because it's okay, so I know it's the mind that is speaking. When my legs are heavy or my breathing is labored, and the conversation in my head is turning negative, then it's pretty difficult to assess whether it's the body or mind doing the speaking.

I don't want to ignore those exceptional runs where everything seems to be in sync. The body is telling you that everything is good and it can go faster. At the same time, the mind is filled whith positive thoughts or images of finishing future races and accomplishing goals. Those are the days when you feel like you could run forever, and I often find myself running with a smile on my face.

I did another 2 mile run with Kody today. It took 24:23 this time. That's over a minute faster than his time last week. I think he may have some running ability.

My First Sandwich & Kody's PR

I completed my first sandwich run today.  For those who don't know, a sandwich run is where you do a long run on one day and then a shorter run the next day.  Usually the second day's run is about half the distance of the longer run.  After yesterday's 20 miles, I felt pretty good today, but was not going to be able to do 10 miles.  I ran 4 miles in 49:11.  I did it outside in the 100 plus degree heat, and I felt it.  Surprisingly, my legs felt pretty good during the 4 miles, and I had to hold myself back at certain points.

My 8 year-old, Kody came along for the first 2 miles today.  For the first mile, we did a 5:1 run/walk ratio.  For the second mile, I lowered it to a 4:1.  He held up strong and didn't show any signs of duress.  we finished the 2 miles in 25:34, which was a lot faster than I had intended.  Kody set a personal record in both distance and time today.  His previous long run was a mile, and that was around 9 months ago.  Looks like we may have another runner in the family.

Challenges--Do We Run To Or From Them?

Today's run--20 miles in 3 hours 45 minutes.

I got up at 4:30 am this morning so I could get to the YMCA when they opened at 5:00.  I hadn't been able to get a run in since the 17 miler in the heat a couple of weeks ago.  I got to the gym and began running at 5:10.  I started out really slow and steadily increased my speed.  I did the majority of the miles at 10:20 pace.  Miles 12, 13, and 18 were where I felt the best. 

Overall, the run was okay.  I'm not a morning person, and not a morning runner either.  I don't like to eat in the morning, so I didn't have anything other than a couple of gels during the run.  I hit the day's goal of 20 miles.  Maybe because it was so early, I had a hard time feeling enthusiastic while I was doing the run.  Usually I have to concentrate to hold my emotions in check, less I burn too much energy in the early stages.  Today was just a workmanlike, get it done kind of run.  Around mile 15, I noticed that my cardio was not where it needed to be even though I wasn't going very fast.  I don't know if that was a product of not doing anything for two weeks or not.  I hope it was.

Maybe my mood has been tempered by knowing that I'm nowhere close to being prepared to run a 50 mile race through mountains.  Registration for the ultra marathon I've had my eye on is in a month or so.  Once I sign up, there's no turning back, and that's scary.  One of the reasons I decided to do the 50 mile race is for the challenge.  For me, it really is a challenge, because I'm not sure if I can finish it.  That means there's a chance of failure, and no one, especially me, wants to fail.  I'm sure there are people who go about their lives never attempting anything if theres a strong possibility of failure.  There are definitely times when playing it safe is the right choice, but I've always been a competitive person, and these days the only competition I get is with myself.  If I had the time to train properly, I'm pretty sure I could finish a 50 mile race.  As things are now, I average one run a week.  Part of my brain lights up at the challenge this presents, and another part is definitely fearful.  When it comes to physical challenges, I've never been one to shy away.
    

Respect The Heat

I didn't get a chance to run last week, so I had high hopes for today.  I woke up at 5:00 this morning so I could get this run in.  I woke up and there was no sunlight.  I ended up waiting until 5:55 for it to be light enough to leave.  I would rather leave while it's still dark, but I have to watch for snakes.  For some reason, I was expecting it to be cold when I left.  I checked, and the temperature was 82 degrees with 35% humidity.  For some reason, it didn't resonate in my head that this was going to be a hot run.  I figured I'd run outdoors since the YMCA was closed because of Labor Day.  I picked up one of those Gatorade pre-workout fuel packs.  It said to drink it 15 minutes before working out.  Counting waiting for the sun and the higher than expected temps, this was the third thing that went wrong today.  I brought my hydration backpack and no-grip handheld water bottle holder. 

Anyway, I set out expecting to do an easy 20 miles.  Right off the bat, things just didn't feel good.  I was going due East and running directly towards the sun.  I had gone 2.68 miles and was struggling.  I had a rock in my shoe at this point so I stopped to take it out and, along with the rock, my metatarsal pad also fell out.  This pad absorbs and redistributes the shock forces away from my metatarsals.  The pad sticks to the top of my insert and when it breaks off, it doesn't go back on.  I was really worried now.  The metatarsal problem was the root cause of all my feet problems way back when.  I decided to keep going, but to keep a close watch on it. 

I started again and noticed a wetness on my back.  My backpack was leaking water.  It's done this in the past and I hate it--you get what you pay for.  The backpack was digging into my shoulders and really irritating me.  At 5 miles, I decided to use a gel, and check my water supply.  All of the water had leaked out.  I was so disgusted with that backpack that I would have left it on the side of the road if it wasn't carrying my other supplies.  My stomach was hurting a little the entire way.  I never have stomach problems while running--I blame the Gatorade pre-workout stuff.  I kept expecting to be able to find a groove and settle in, but it never happened.  I trudged on into the sun.

Finally, at 10 miles I stopped at a convenience store and got a bottle of water, re-applied Body Glide to my toes, and put on a fresh pair of socks.  Hoping this pit-stop would energize me, I hit the road again.  My feet felt better, but I just couldn't get anything going.  It was a struggle.  I thought (numerous times) about calling my wife to come pick me up, but I hate to quit.  After a couple more miles, I was able to turn towards home and put the sun at my back.  After 14 miles, I stopped at a store and bought a Powerade.  At this point, I knew that I had around 3 more miles to go before I made it home.  I was so done that these last miles became like a death march.  I'd run the flats and downhills as long as I could, and then walk the inclines and hills. 

I made it home after a long, long 17.5 miles.  When I got home, the temperature was 93 degrees.  I don't mind admitting that the heat destroyed me today.  It beat me mentally and physically.  I don't view today as a total failure because I did not quit.  This is why I didn't give in and make the call to come pick me up.  I knew that I would take some pleasure in knowing that I finished. 

Oddly enough, I thought I'd be laid out for the rest of the day, but my legs actually felt pretty good after a couple of hours.  I saw 5 snakes today--4 dead and 1 alive.  The live one was only about a foot long, and I didn't see it until I was next to it.  Fortunately, it was a few feet away from me when I went by.

Today's totals: 17.50 miles  3:47:49.                  

Getting Stronger

Today's run was the only one of the week.  My classes have begun and I'm not sure how many days a week I'll be able to fit runs into.  With this in mind, my goal is to do a speed workout during the middle of the week and a long run on the weekend.

I set out to the YMCA with a goal of 13 miles.  Everything was fine for the first four miles and then my left shin started acting up.  Shin splints are something I don't have much experience with.  After 5 miles, I stopped for a few seconds and stretched the legs.  I hit the 5 mile mark in 50:12.  I grabbed some powerade and a Powerbar gel and set off again.  At this point I was thinking that my new goal for this run was 15 miles.  There were no problems until mile 8.  The ball of my right foot suddenly felt like there was no cushioning between the bone and my shoe.  This feeling set off alarms in my head and I knew this run was in jeopardy if that feeling remained.  As in life, I'm a pretty patient person so I waited to see if the situation would work itself out and it did.  I finished the second 5 miles in 50:06.  At this point, I felt really good and knew I'd get that 15 miles done.  I consumed another gel and some water and started the last leg of the run.  I wanted this leg to be faster than the others, so I increased my pace.  I don't know if it was because I had initially stated that the goal for this run was 13 miles or because I increased the pace, but I was tired after 13 miles.  I kept going and got through the last 2 miles to clock the last 5 mile leg in 47:28. 

I know that I'm increasing mileage far too fast, so I plan on doing a cut-back run next weekend--maybe 10 to 12 miles.  There's something liberating about not being tied to a running schedule.  I used to have my daily runs planned out and I would try to stick to the schedule no matter how I felt.  Now, I just run when I can, and I pay attention to the messages my body gives me.  One thing I'm looking forward to is cooler weather.  I can't wait to hit the roads so I breathe fresher air and can look at something other than the Great-Grandmas that frequent the YMCA.   

I'm a runner again

Over the last 2.5 weeks, I've been building up my mileage.  I began with 2 miles a day and then moved up to 3 and 4 miles over the next two weeks.  Last Saturday's long run was 5 miles.  Today's long run was 10 miles in 91:12.  I guess I violated the 15% rule.  I did it on the treadmill because the heat and humidity are just too much for where my conditioning is at.  I read that you lose 100% of your conditioning if you don't do anything for 6 weeks.  I had somewhere between 6 and 8 weeks off and I believe that statistic.  The first week back was a real struggle.  I also believe in muscle memory.  The cardio conditioning may have gone, but the muscles still retain some memory of what they used to do.  I think this is what has allowed me to increase my mileage and speed so quickly.  I felt good during today's run, and had to stop myself from going further.  I really wanted to go 13, but I was already doubling my previous longest distance and didn't want to risk injury.  If things go well this week, I'll try for that 13 miles next weekend.  Hopefully, I'll get back to 20 miles again in 5 weeks or so, and then to 30 miles in another 5 weeks after that.  I don't really care about how far or fast I go during the week.  The only run I care about is the long run.  The only reason I'm keeping track of the other runs is to let me know how many miles I've put on my shoes.  Anyway, it feels good to be back. 

Another Beginning

My insane summer is over.  If you remember, I entered an accelerated Master's program that devoured my life for the last 7 weeks.  Not one run was to be had.  I have a 2 week respite before classes begin again.  I'm hoping that these won't be as intense.  I set out yesterday afternoon with a belly full of Coke Zero and a Chipotle chicken burrito.  It was 108 degrees and the wind was blowing something fierce.  After 100 meters, I was breathing like I was giving birth.  It was one of those grind it out runs.  I managed 2 miles in exactly 20 minutes--I had to hurry at the end to get that time. 

Today, I set out with a belly full of Diet Coke and pizza.  The temperature was a much nicer 96 degrees, but the humidity was pretty high--no wind though.  After 200 meters, I was winded, but kept the pace up.  This one was also difficult, but didn't feel as hard as yesterday--possibly due to the lack of wind and heat.  Anyway, today was the same 2 mile course, but I finished it in exactly 19 minutes.  That's pretty weird to have back to back runs end on exact times like that.  I have no plans other than to try and increase distance.  I'm still planning on running the Old Pueblo 50 miler in March.  I'm going to try and catch up on reading your blogs too.    

Got No Time

Not much to say this week.  School has consumed my life.  I managed to squeeze in an hour run on Sunday night--7 miles in 59:59.  Next weekend isn't looking much better right now.  I'll have to get a lot of things done in the next few days if I'm going to have any chance for a long run.  If I do get the chance, I'd like to try for an easy 22 miles.

An Easy 20 Miles

As the temps are now steadily in the 100's, I'll be doing almost all of my runs on a treadmill.  I got a solid 7 hours of sleep last night.  I woke up and drank some water and then headed to the YMCA.  As I was walking up the steps to get inside the YMCA, my foot slipped off the step and I hit my knee on the ground.  I wondered if this was an omen.  The first couple of miles were okay.  My legs felt a little sluggish.  I decided to run for 6 miles at 10 minute pace and then I would try a run/walk style that I read about on Hal Higdon's site.  I couldn't remember if it was supposed to be run for 5 or 6 minutes and then walk for one minute.  I decided to do a 5:1 ratio.  I also tried the Powerbar strawberry banana gels because they were the only ones carried by Walmart.  They have a strong taste that some might not like, but I thought it was okay.  Unlike the Hammer gels I tried a few weeks ago, there were no noticeable effects.  Anyway, I maintained the 10 minute mile pace and felt good all the way through 15 miles.  I picked up the pace for miles 16-20 and felt good.  Overall, it was a good run and I'm happy with my progress so far.  I'm hoping to be able to build up to 30 miles for my long runs.  I guess I'm 2/3 of the way there.  The time for today's run was 3:19:48.   

16 Long miles

Last Saturday I did 8x400 meter repeats and then finished with 2x200 meter repeats.  It was a good workout.  Unfortunately, that was the last time I was able to run before today.  I had hoped to get 17 miles in.  As it turned out, I was only able to do 16 miles, and the last 4 were a grind.  I don't know if it was because I haven't been getting much sleep or not.  I woke up today and ate a piece of wheat bread with some water.  I then headed out to run.  I didn't have any gels this time and I sure missed them.  At the 9 mile mark, I was thinking that I could use a gel, and after 12 miles, I knew I should have brought some.  Miles 13-16 were such a grind.  My fingers were tingling and felt like they were going numb.  My heart rate was a steady 178.  I got through it and my legs hurt.  They really hurt--they felt like they did after the last marathon I ran.  This run was the complete opposite of the one I did 2 weeks ago when I felt like I could have run forever.  I couldn't have gone much further today.  Hopefully next weeks long run will be better.   

Hot

Well, the week isn't going as well as I had hoped.  Today was my first opportunity to get a run in.  I figured an easy 3 miles would be good, so I set out around 12:30 or 1:00.  I figured it would be warm, but didn't realize that it was really hot and a little windy at times.  The temperature was in the 90's during this run and I felt it.  It took me 27:16 and turned into a mini mental struggle to keep running near the end.  I had forgotten how much the heat takes out of you.  With this in mind, I'm now concerned over how my 200 meter repeats are going to turn out.  I'm going to try and get them in Friday or Saturday. 
 

Successful Saturday

I went to the Y on Saturday and ran 15 miles on the treadmill.  It was one of those runs where everything clicks.  I felt as fresh after 10 miles as I did when I started.  I used the Hammer Chocolate gel at mile 5.  It tasted like a thick chocolate pudding.  I enjoyed it.  I really noticed it kick in towards the end of mile 7--all of a sudden, I became really alert and felt good.  I used another Hammer Unflavored gel at mile 10.  I thought it tasted like a muted vanilla.  It was also good and took about 18 minutes to kick in.  As far as the gels go, I'll be getting more of the Hammer Chocolate ones for future runs.
This was one of those days where I felt like I could have kept running forever.  I only stopped because of time constraints.  After 15 miles, I still felt really good.  I ran the first 10 miles at 9:40 per mile.  For miles 11 and 12, I increased the pace to 9:22 per mile.  Miles 13-14 were back at 9:40 pace.  I finished the last mile in 9:30.  I ran the entire 15 miles without stopping.  I'm hoping to be able to run 30 miles without stopping.  When I can do that, I think I'll be ready for a 50 mile race.

The achilles tendon flared up a couple times in the first 8 miles, but I made adjustments and it stayed calm for most of the run.  I'm using Kinesio Tex Tape on my balky achilles.  It's too early to tell if it really works, but so far the results are good.  My achilles feels better than it has in quite a while.  It was a little tender after the run, but not the usual piano wire tautness I've been used to. 

I'm thinking about doing some 200 meter repeats during the week, but that'll depend on my schedule.  I'm not sure how much time I'll have because my Master's program begins Monday.  Like everything else, I'll adapt and figure something out. 

A Rough 10 Miles

Here's a recap of the week.  Last Tuesday, I decided to do some speed work.  I settled on a 5k.  I went to the YMCA and warmed up with 1.5 miles.  The first mile of the 5k was done in 7:38.  I felt good, but wanted to hold back so I didn't blow it in the end.  I sped up mile 2, and finished it in 7:24.  Entering mile 3, I told myself that I would go faster and then try to hammer the last 800 meters.  Mile 3 was done in 6:58.  This wasn't exactly how I had planned it.  I felt okay after 2 miles, but after 2.5 miles, I was gassed.  There was no increase in pace for the last 800 meters--I just held on and maintained.  I was pretty happy until I realized that I still had .1 miles to go to finish the 5k.  After finishing the 3 miles, I was able to lower the pace to 6:52 for the last .1 miles.  Final time for the 5k was 22:18.  Not too bad.  Actually, that was my best 5k time of the year. 

I figured I would take a few days off and then do a long run of 16 miles on Friday.  Friday came and I was really tired.  Some of my kids have been sick and I really wanted to avoid getting sick too.  I opted to sleep in and hopefully build my immune system up.  Saturday came and went.  I was still really tired.  Sunday and Monday were the same.  I knew that I had a meeting at 12:45 today, so I would have time in the morning to get in my long run.  I put the kids on the bus and headed back to the sand river.  I got there at 8:00 and the temps were already in the 60's.  I was prepared for the heat this time.  I brought my Camelbak, handheld water bottle and put two 16.9 oz. bottles in the backpack.  Another difference from the last 14 mile run was that I didn't do it on a completely empty stomach.  This time, I ate a piece of raisin bread before heading over there.  I also used sunscreen and chapstick with spf 15.  I also brought some Hammer gels.  Last time, I didn't bring any of this stuff and paid the price. 

I set out on the run and after around 400 meters, I notice the weight of the Camelbak with all the extra water bottles and stuff in there.  It was digging into my shoulders and felt really heavy.  I ignored it.  I figured the weight would lessen as I drank the fluids.  The fist 2.5 miles felt pretty fast.  I should have slowed myself down, but I was a little concerned about getting back home in time to get ready before my meeting. 

At mile 3.86, a big problem came out of nowhere.  My stomach started feeling funny, and before I knew it I was dry heaving while running.  Yes, I take some pride in the fact that I didn't stop moving to vomit.  Because there wasn't anything in my stomach, nothing came out.  My stomach contracted around 5 or 6 times in anger, but it had no success.  This got me really concerned.  I've never had this problem before.  I didn't know if I needed more water or less.  Not knowing what to do, I kept moving forward.  After another half mile or so, I began to feel slightly better.  Right around 4 miles, I was running a hill and felt my calf muscle yell at me.  Like a barking dog, I hoped it would just go away if I ignored it.  I ignored it, but it didn't go away.  I decided to turn around after 5 miles hoping that I could lighten my load back at the car and continue on.  After 6 or 7 miles, I knew I wasn't doing any more than I had to and that was 10 miles.  Today's 10 miles was done in 1:36:39.  All in all, a disappointing run.  Some days, you just don't have "it".  I don't know what to do about the calf problem.  Maybe it was due to my carrying such a heavy load.  My posture wasn't as upright as usual.  I actually noticed myself leaning forward quite often.  I'll rest a little and see if it comes back.  I'll make more adjustments to the load I carry for the next long run.  Hopefully, I can try it again on Friday or Saturday.         

Rillito River Run

It's been a while since I last wrote anything, and that's because I've been trying to figure out what direction my training should take as well as dealing with what I called the unholy trinity of pain. As far as direction goes, I have settled upon distance over speed. Once I get my long runs in the 20 mile range, I'll think about doing some speedwork. After my 13 mile run and 6 mile hill workout two weeks ago, my right hip, achilles tendon, and plantar fascia forced me to rest and seek out some kind of treatment. Last week, I logged a whopping 3 miles. The good news is that the hip and plantar fasciitis seem to be okay for now. The achilles tendon is still delicate, but the research I did says that the culprit for this pain is the hill workout that I did.

I did two short 3 mile runs on Monday and Tuesday. I rested on Wednesday and, because of a potentially busy weekend, decided to give a long run a try today. I decided to run along the Rillito river--a route that I read about from other runners here in town. I arrived at my destination at 10:00 am and stretched very lightly before setting off for what I was hoping would be a 14 mile run.  The temperature was in the low 70's, but the winds were really blowing. 

I set off alongside the tall green trees while looking at the skies reflection on the gently flowing water.  Umm, no.  This is someone else's reality.

I live in Tucson.  Here's what we call a river.  Unfortunately, and for at least another year, this is my reality.

I've been looking at ultra running sites and really feel the itch to try a 50 mile race.  One of the tips the ultra runners consistently gave was to walk the hills.  I figured I'd give it a try, but couldn't pull the trigger early on.  I was afraid that my body and mind would get used to walking and start to look for excuses to do it even when there wasn't a hill.  I waited until mile 4.5 to walk up a steep incline.  I did the same at mile 5.5.  I must say that my body felt pretty good after taking these walking breaks and so did my achilles tendon.  The problem came later when I was getting tired and saw a long steady incline ahead.  My body saw the incline and wanted to walk, but I overruled it.  You can't walk every incline and come out with any kind of decent time.  After that, I told myself that there would be no walking of inclines, but steep hills would be okay.

Not having run this route before, I had no idea how far or where it went.  When I started out, I took a right down the path only to discover that it dead ended after a mile so when I arrived back at the car, I had gone 2 miles.  I kept going and when I was coming up on 6 miles, I started wondering if I should turn back because I didn't want to outrun my water supply.  I was wearing my Camelbak which holds about 2 liters.  I figured that if I ran another mile further before turning around that when I got back to the car I would have 12 miles in the books and could decide whether or not to keep going.  That's what I did.  I turned around after 7 miles and headed back to the car.  Just as I was coming up to mile 10, I noticed the toes of my right foot were telling me that they weren't happy.  At 10 miles, there happened to be a table just off the path so I stopped to take care of the toes.  Fortunately, I was carrying a bottle of Body Glide, so I took the sock off and lathered the toes.  I also drank the last of my water.  I forgot to mention that the temps had picked up and I had been running into a ferocious headwind since turning around.  I wasn't happy with myself for running out of water.  The car, with plenty of fluids, was a mere 2 miles away, but I had been conserving the water for quite awhile, so I was pretty thirsty.

I trudged on and after around a mile, saw a snake coming out of a hole in the ground on the side of the path.  The portion that was out of the hole was around 4 feet long.  I must say that I don't like snakes.  My wife says I have an irrational fear of them.  This is exactly the kind of scenario where runners get bit.  You're tired and thirsty and your concentration level is fading.  You don't pay as much attention to your surroundings when all of a sudden, you get too close and startle a snake you never saw.  Now you've been bit and have to determine if it was a rattlesnake or not.  I made it back to the car and downed around 60 ounces of fluids.  I then got back on the path and knocked out another 2 miles to hit my goal of 14 miles for the day.  I was pretty happy with the time--2:13:05--but even happier that my hip, achilles tendon, and plantar fasciitis seemed okay.

I was pretty stiff for a while, but went outside and shot a few baskets in the backyard to loosen up.  I still have to keep on eye on the achilles, but so far so good.

The 50 mile race I'm thinking about is the Old Pueblo 50 Mile. The 2011 race hasn't been announced yet, but I think it's held in early March in Sonoita, Arizona.


Click the link below to see the map and splits for today's run.
Untitled by fkelly3d at Garmin Connect - Details

Not A Fun Run

Today's run was the furthest of the year: 12 miles in 1:57:44. It took me about 4 miles to loosen up and start to feel good. The next 4 miles felt okay. The last 4 miles were tough. I battled negative thoughts
right from the start. Thoughts like: this doesn't feel too good, let's cut it short and it's really hot, there's no way we can do 11 miles. 11 miles was the goal for today, but lately I've been beating the mileage goal. It didn't help that the first half--6 miles--were all basically uphill. It also didn't help that I went out at 12:45. I think the temps were in the mid 70's, but it felt warmer.

I beat the excuses the same way I always do. I tell myself that the runs that are the most difficult to do are the ones that I gain the most benefit from. I've been dealing with allergies or a cold for the last week. I decided it was allergies so I wouldn't have an excuse not to run. This was the most physically difficult run of the comeback. Not only was it the longest, but the temps were not ideal which led to me feeling very thankful upon reaching my front door. If I could have gone further, it couldn't have been by much. This was not my typical enjoy the scenery and feeling type of run--this was a grind. The 13 mile mark is also where I've hurt myself in past training which caused me to shut it down. For now, I feel good. The feet feel better. I had to put vaseline on my toes before today's run due to their less than pleasant feeling over the last week.

I ran three days this week for a total of 26 miles. I don't plan on running tomorrow, but you never know.



Click the link below to see the stats and map of today's run.
Untitled by fkelly3d at Garmin Connect - Details: "Share"

Tarahumara Frank?

I took a day off yesterday after Sunday's 10 miler, but decided to get out there today for an easy 5 miles.  I ended up going 8 miles today in 1:15:02, and it felt great.

I finished Born To Run last night.  I thought it was a great book--especially the chapters devoted to actual racing.  The arguments for the less is more approach to running shoes was made pretty well.  I'm not about to go barefoot, but I'm not at all averse to trying to strengthen my feet.  I walked barefoot around my backyard for about five minutes.  Having battled plantar fasciitis, I'll try just about anything.  I think my method of Ibuprofen, icing, stretching the ligament with a water bottle, taping and finally elevating the feet after each run is working.  I didn't feel any worse after Sunday's 10 miles than I did after today's run.

One thing I thought sounded really reasonable was how the running styles of the Tarahumara Indians and Scott Jurek were described--backs straight, heads up, arms up high and each foot strike and push off occurring behind the body so that the center of gravity of the body is actually behind the runner.  You may recall that I've been trying to shorten my stride to be less of a heel striker.

I tried this style out today and felt really comfortable with it.  With the back really straight, it makes it nearly impossible to extend your leg out too far and heel strike.  If you tried to heel strike with a straight back, you'd look like a goose stepping Nazi.  I noticed that my stride was much shorter and that my feet really did seem to be striking the ground behind me.  The great part about this was that I became a natural mid to forefoot striker in this style, and it felt comfortable.  Every so often, I unconsciously reverted back to my old style and was leaning forward.  For a while, I had to take assessments of my posture to be sure it was straight, and, for the most part, it was.  I didn't have any problems until I hit 4 miles.  My achilles heel flared up a little, so I concentrated more on my posture, and everything cleared up within a few steps.  I hit a rhythm and started thinking about other things around mile 5.5.  I was just running without thinking and before I noticed what happened, I hit the 7 mile mark.  I felt so good that I figured I'd do one more.  I would have done more, but I only had an hour and a half window.

I'm really excited to get back out and try this new form again.  My body feels strong.  Hopefully, my foot is healing.  My only dilemma is wondering whether to keep going with these longer runs or take them down a notch.  20 miles is my highest mileage for a week this year.  If I keep this up, I'll smash that by a good 50%.  I guess tomorrow will tell.  If I wake up and everything feels good, then I'll probably head out for 5 miles or so.  What a joy it is to finally get close to where I was before injuring myself.  As far as speed and endurance are concerned,  I'm not where I was, but I'm getting really close.

Click the link to see today's map and stats: http://connect.garmin.com/activity/28494365

Unanswered Questions

I had a good 10 mile run today.  I ran 2.1 miles from my house to the YMCA where I finished it with another 8 miles on the treadmill.  It took an hour and 24 minutes.  At around mile 8, I started thinking about doing 13 miles until my wife came over and asked how much longer until we could leave.  The goal for today was 10 miles and I'm happy with it.  It's the farthest I've been able to run this year.  I logged 18 miles for the week even though I only ran 2 days. 

Like the rest of the running world, I'm reading McDougall's Born To Run.  I'm two days into it and about 2/3 of the way through.  I really love this book.  I'm not about to go off and try barefoot running though.  I have always had the most sensitive feet of anyone I've ever known.  What I'm gleaning from the book is just the simple joy that comes from running.  I'm finally getting back into the shape that allows me to have fun while running.  To the non runner, it's a feeling that is difficult to describe.  As I set out from my door this afternoon for the YMCA, I felt a calmness that mixed with playfulness.  The feeling is kind of like the one that movie and T.V. directors hope you experience when they show a young child's expression while running for fun.  There isn't much like the feeling you get when your body warms up and falls into a rhythm.  It's like you're suddenly gliding down the road and the surface consciousness that runs our daily lives slips away allowing you a glimpse of a deeper level.  As opposed to the quiet gentleness with which one entered this tranquil state of being, one erupts forth--forced out into the piercing light and monstrosity of sound like a baby from the womb.  Immediately one is overjoyed to have transcended this world, but also slightly saddened at being back. 

Lately, I've been wondering about how many days I should or could run.  Do I run 5 days a week or 3?  Do I follow a plan or just wing it?  I'm the type of person who likes a lot of structure.  I like knowing what I am supposed to do today, tomorrow, next week and next month.  I'll tell you a secret though.  I am enjoying just running for distance.  I have the desire to just set out and see where I end up.

I've missed all of my races this year, so I'm not actively training with a purpose other than to get stronger and faster.  I realize that, from my last post, it might seem like I've thrown in the towel concerning my plantar fasciitis, but that's not true.  I've begun taping my feet for more support.  I am stretching my achilles more than ever.  There's a part of me that says I should just go out and run until my body is hardened.  There's the other part that says I should take it easy and follow the 10% rule.

I guess time will tell which way I go with all of these questions.  My main goal with running has been to qualify for the Boston Marathon, and then to do ultras.  From what I've been reading, I think I've got the mentality of an ultra runner, but can my body keep up with my spirit?  

Another Trip Without Much Running

Well, it's been quite a while now since I last checked in.  My running has been spotty, at best, since I hurt my heel at Disneyland in late February.  For the first two weeks of March I ran 15 and 12 miles respectively.  March 15th, I got in a short 4 miles before once again leaving for Disneyland.  We did Disneyland for 3 days--one of those days was a 17 hour one (7am-midnite).  After that, we headed to Shelter Island, San diego for a few days.  As it turned out, we should have stayed at Disneyland.  Everyday, my 2 1/2 year-old asked to go to Disneyland.  Other than the water, I'm not a big fan of San Diego.  Perhaps, it's because I have young kids.  Maybe I'll like it better when we can do an adult only trip.  I ran 8 miles the morning that we were leaving.  There were a lot of serious hills on that run, but nice views of the ocean also.  I finished that run in 1:18:50.  Not too bad considering I walked some of the downhill sections--I believe downhill running is at the root of my hurting heel. 

Upon returning home, I was pretty tired and wiped out for a couple of days.  I ordered a Garmin Forerunner 205 before we left, and it arrived on Tuesday.  I tried it out for the first time today.  I must say that I really like it.  I put a link at the bottom of the page to see the map and data that it collected of today's run--I didn't check it, so I hope it works.  I got in 8 miles today in 1:11:19.  The last 3 miles were all at a steady incline, which made it tough. 

I don't have any trips planned for a while, so the training should get back to normal.  My left heel still hurts, but I've decided that the pain is just something that I'll have to deal with.  I'll run through it unless it begins to feel like something more serious is going on.  All runners deal with pain.  It's how well we handle it that determines how fast and far we go.      

Garmin Connect - Dashboard for fkelly3d!

Vacation

As many of you know, intentions of running often fall by the wayside when on vacation.  I had planned on running two days on my trip for a total of eight miles.  I ended up running one day for a total of 4.33 miles.  I left for Disneyland on Wednesday morning.  We went to the parks on Thursday.  I woke up at 6 A.M. and was out the door 15 minutes later for my run.  The weather was in the 50's and felt really good.  We stayed at a hotel across the street from Disneyland so I ran around the perimeter of Disneyland.  It was really enjoyable to have something other than dirt to look at while running.  It was also fascinating to me to see the Disney workers--some leaving work and some arriving for work at 6:20 in the morning.  There were three or four other people also out for morning runs.  The run felt really good and took 37:20. 

I returned to the hotel room a little before 7:00 and showered.  I took my Ibuprofen, but didn't ice.  I got my kids ready and we were out the door and waiting in line for the 8:00 opening of the park.  I don't remember when my left heel started to hurt, but it was sometime that day.  We stayed at the parks until their close at midnight.  Basically, I was on my feet from 6 am to midnight--18 hours.  My heel hurt from Friday through Sunday.  We returned home on Monday.  I had planned on running on Tuesday, but was just too tired.  Today, Wednesday, I figured I would go for an easy run, but I did our taxes, and they took a good four to five hours.  It was too late to go for a run, so I'm now planning on running again tomorrow. 

I had applied for the Master's teaching program at the University of Arizona.  I had my interview a couple of weeks ago, and received the news today that I was among the forty people accepted into the program.  It's an intense program that begins in mid May, so I'm not sure how my ability to run will be affected.  I've never been an early morning runner, so I'll have to see if there is any time for me to squeeze a few runs per week into the schedule.  I'll know more once I get my actual schedule and see just how intense it is.  Anyway, with that concern off my mind, I should be able to be hyper focused on running.  I intend to take the training intensity up as I feel that there has been a lack of fire when I've toed the starting lines of these last two 5k's.    

 

Keep Moving Forward

Let me recount today's 5k disaster while it's still fresh in my mind.  I guess I should start by saying that this week's running has been the least focused since the comeback began five weeks ago.  This lack of focus wasn't due to anything other than life stuff.  I hadn't been getting enough sleep.  I knew on Friday that I was going to be in trouble for today's race.  My legs were like lead on Friday.  Last night, I went to bed at 1:30 AM.  It wasn't a deep or peaceful sleep.  I woke up at 6:30 and was out the door by 7:00.  I suffered from gastrointestinal discomfort (if you know what I mean).  I did a half mile warm-up and then waited for the start signal.  I was already perturbed from the stomach issues and then I realized that I couldn't find my sunglasses. 

The race begins and I don't hear any music in my headphones.  I take my phone out of my Ifitness belt and try to figure out what's going on while maneuvering through the mass of people.  I'm wondering why some runners think they need to be at the front for the start when they obviously are going at a pace that justifies a back of the pack start.  I zigzag my way through the pack thinking I got the phone application working again, but then the music cuts out.  Now I'm really irritated.  I take the phone out and try again--nothing.  Angry, I put it back in the belt.  Tired, stomach discomfort, no sunglasses, no music = me unhappy.  I settle in at a comfortable pace.  Because my phone app isn't working, I don't know what that pace was.  I had intended on starting out slow and then trying to get comfortable enough to pick it up the last two miles.  I go through the one mile mark, but I couldn't hear the time that the guy whispered as I crossed.  Now I'm on the verge of a breakdown.  Why didn't I buy the watch I've been looking at?  What to do now?  Do I stick with the current pace or pick it up?  I slowly pick it up.  I'm getting tired.  There's the sign for mile two.  Okay, let's pick it up some more and bring this disaster home.  What did that guy say, 17:??.  Seventeen plus for two miles, we really have to pick it up? 

I'm steadily picking people off and that feels good.  My breathing is a little labored, but I'm okay.  I round the corner and look ahead to the last half mile and my spirits sink--it's a steady incline to the finish.  This was an out and back course, so I benefited from the decline at the beginning of the race, but failed to notice it because I was busy messing with my phone.  Alright, let's just keep it steady and use the arms.  Wow, I need to do some hill work.  I'm really slowing down.  Two people just passed me.  Almost there.  What?  No.  Come on.  A woman pushing her kid in a stroller just blew by me.  400 meters to go.  Try to kick it in.  I go faster, but not enough to be confused with a kick.  I spot the finish line clock.  25 minutes.  I did worse than the last race.  This is really disheartening.  I cruise across the finish line in 25:33.  Taking off 3 seconds for the time it took me to cross the starting line leaves me with an even 25:30. 

I'm really discouraged.  I think about all the things that went wrong, and realize that, were it not for the last 800 meter incline, I would have beaten my time from the last race.  Another positive was that this time I felt much better during the run.  Last time, it was a grind the whole way.  I drove home and ran another two miles to round out this weeks total to an even 20 miles. 

After 5 weeks of mileage building, I need a cut back week.  That week couldn't come at a better time as I'm going to Disneyland with my family.  I'm thinking about cutting back 20%, which would mean 16 miles for the coming week.  The problem is when to do these runs.  It looks like I'll have to get up early and do my run before we go to the parks.  It'll be nice to have a change of scenery.  I'm hoping that this recovery week will prepare me for longer and harder runs in the following weeks.  My feet feel really good, so I think it's time to take the gloves off and really start training.  I'm gonna take this bad race and wash it right out of my hair (if you get that reference, you're at least 30 years old and watched a lot of t.v).  I'm going to keep moving forward, and make this vow to myself--No more being passed by baby strollers!
           

Repeats With A Snake

I've had a really good week so far.  I did an easy 5 miles on Tuesday and then did another 5 total miles on Wednesday.  I couldn't make it to the track, so I found a dirt road near my house and measured out 400 meters.  I did a half mile warm up and then dove into 4x400 repeats with a 400 meter jog in between each.  The workout was nearly over before it began.  I placed my water bottle next to some bushes on the side of the road, and then did my warm up.  I figured I would take a drink before I started the repeats.  While reaching for the water bottle, I noticed a snake coiled around a bush that was less than 6 inches away from my bottle and hand.  I quickly pulled my hand out and moved away.  I had forgotten that the weather in Tucson was in the mid 70's and snakes would be coming out.  I hate snakes.  They, along with the oppressive heat, are why I prefer to do most of my running on a treadmill. 

After regaining my focus, and keeping a keen lookout for the snake, I began the first repeat.  In another eye opener as to how much slower I am now than I was back in high school, I expected to do these repeats in 90 seconds. Back in high school, these would have been done in 70 seconds.  The first repeat was 143 seconds.  I was really surprised at how slow I was.  I managed to pick up the pace and lowered each successive time until the last 400 was finished in 87 seconds. 

I then moved on to 4x200 meter repeats with a 200 meter jog in between.  I don't know my times for these because both my Ipod and phone batteries died--this was an improvised run that I wasn't really prepared for.  I then finished the run with a 1.5 mile cool down. Other than the expected stiffness, I feel good today.  This week is the first where I really felt like I could have gone further.  On Tuesday, I felt like I could have gone at least 8 miles.  I just hope to keep improving.  I feel like a break out is very near.  I'm eagerly looking forward to a reunion with my endurance and speed.

I have an easy 4-5 miles scheduled for Friday, and then the 5k race on Sunday.  I'll check back in after that with the results and plans for next weeks vacation. 

Feeling Good

Week 4 of the comeback was an unmitigated success.  I managed to increase the number of running days from three to four.  I increased my mileage to 18.  I ran two days in a row.  Most important was that I did not get hurt.  When the comeback began, I had stated that I would probably be out of the woods (injury wise) if I could make it through the first month.  My feet feel better than they have in months.  They are getting back to the 'normal' state where I don't fear that they are going to hurt during or after a run.  My legs didn't feel as heavy this week, and my cardio conditioning is on the rise.

My wife (not so gently) informed me that she was tired of reading about my feet and insert dilemmas, so I will put a moratorium on feet and inserts after this post.  I took back the NB inserts and had my Superfeets fitted with a metatarsal pad.  The owner of the Fleet Feet told me that I should wear the Superfeet inserts in all of my shoes, so I have been doing that.  Perhaps, the normalcy in my feet are due to the Superfeet inserts doing their job.  I have also been doing daily icing, ibuprofen, stretching, and added a daily calcium-magnesium supplement.  The routine is working, so I'll stick with it. 

Next Sunday is my next 5k race.  I'm not sure how to approach this one.  I would like to keep increasing my base mileage, but if I do, then my legs will probably feel tired for the race.  I need to figure out where this race sits on my overall priority list.  I should add in some speedwork if I want to do well.  If I do that, then my mileage will not increase.  I definitely did not like the feeling I had in the last 5k race--grinding out a race is no fun.      

Official Results And Plans For Comeback Week #4

I received the official results for the 5k race I did on Saturday.  I finished in a time of 24:49.  I was 13th overall and placed 3rd in my age group.  I was out-kicked (I had no kick) by a 10 year old boy, and a 66 year old guy.  I'll be gunning for them next year.  My heels felt a little sore the day after, but are okay today. 

It turns out that in addition to the 4mm heel spur, I also have small bilateral spurs.  I have yet to figure out a concrete training plan for the comeback.  This is the beginning of week 4.  So far, I've been playing it by ear.....or foot--ha ha ha.  Based on last week's sluggishness and pain due to the increase to 5 and 6 miles on Tuesday and Thursday respectively, I think I'll cut the daily mileage to 3-4 miles per day, but will try to add a fourth day to the week.  I have two weeks until my next 5k race where I hope for better results.  At this point, two weeks away seems like an eternity especially with all the health variables that are still up in the air.

I want to also congratulate my wife for completing the 1 mile walk (her first), which was held simultaneous to the 5k.  As a beginner, she was really feeling the soreness in her legs later in the day and into the night.  Let's hope she sticks with it so I can run behind her and enjoy the view :~)   

A Mixed Bag

I really felt the effects from this week's mileage increase.  Thursday's six miler left me with heel pain that lasted until I woke up Saturday morning for my 5k race.  I knew the race wasn't going to be easy during my warm up.  My legs felt really sluggish.  Anyway, I had planned on running negative splits, but I think I went out too fast.  There were no mile markers along the course, so I didn't really know how far along I was.  I figured I would run the first mile and then check my time to see if I was going too fast.  It sure felt fast.  I ended up trying to guess where I was, and ended up just grinding it out.  There was some wind and long inclines that didn't help me any.  My unofficial time was 24:48.   

I have mixed feelings about these results.  Based on Thursday's run, I had figured that 25:00 would have been the best I could hope for.  I'm happy that I beat the 25:00, and I'm happy that my feet didn't cause me any problems.  Because of the lack of mile markers, I don't know if I went out too fast, or if it just felt like it because of my dead legs.  I hate not knowing.  The race was for a good cause.  The local food bank was empty, and because of 400 runners, they were able to fill it with 2500 lbs. of food.  I guess there really isn't much to be dissatisfied with.  My irrational brain is telling me that I should have finished in 22-23 minutes, even accounting for the added mileage and the fact that this was the culmination of week three of the comeback.  I guess it was okay for my first 5k race in 22 years.          

The Good And The Bad

I heard back from the doctor's office this morning.  The x-rays showed a bone spur on the bottom of my heel.  I am happy that there wasn't a fracture, so I can put that out of my mind.  I also feel vindicated because I don't think anyone really believed me when I kept saying that there was still something wrong with my foot.  My doctor and podiatrist kept trying to tell me that I had plantar fasciitis, but I never thought I did.  I never had the painful first steps in the morning or any other common symptoms except for pain where the plantar fascia ligament attaches to the heel bone.  The podiatrist made his diagnosis of plantars bursitis by pushing directly upwards on my heel.  The reason for the pain was that he was pushing against the bone spur.  The treatment for bone spurs is the same as that for plantar fasciitis--rest, ice, stretching, and inflammatories--all of which I've been doing.  The bad news is that, with every step, I now imagine a jagged piece of bone tearing up my plantar fascia ligament.

I had a pretty good run today.  My legs still feel heavy, which is one of the markers for how I gauge my fitness.  The other is how quickly I can catch my breath and breathe at a comfortable rate while running.  The left insert still doesn't feel right, but it was better than the last time.  I used a liberal amount of Body Glide on my right arch to prevent the rubbing feeling I experienced last time.  It worked.  I could still feel that something was going on, but it didn't bother me.  I tried to shorten my stride to keep from heel striking.  I'm not fast enough yet for my stride to really open up like it used to.  I took my Ibuprofen and iced as soon as I got home.  So far, the feet feel good.  If they are going to have any problems, they probably won't manifest until later tonight or tomorrow morning. 

As far as the 5k race on Saturday goes, I think the best case scenario would be a 25 minute finish.  I just hope I don't get hurt.

Visiting The Doctor And Three NB Stores

I saw my doctor yesterday.  She didn't think I had a stress fracture, but sent me for an x-ray anyway.  She said that if I had a stress fracture in the calcaneus bone, it would show up on an x-ray as a dark or blurry spot.  I showed her my Superfeet inserts and she said I needed to get some with more heel cushioning.  The problem with that is that I have now grown to love the arch support that the Superfeets give.  The doctor also told me to continue my icing and stretching routines, but to also try 600mg of Ibuprofen immediately after I run.  I'm supposed to do this for two weeks and then taper to 400mg for the third week.  After the third week, we are going to re-evaluate where I'm at.  All this goes out the window if the x-ray is positive.

After I left the doctor, I resumed my search for an insert with a metatarsal pad, a cushioned heel, and a firm arch support.  I went to the New Balance store--not the same one that previously sold me the wrong sized insert.  They didn't have much of a selection.  Wouldn't you know it, they sent me back to the NB store that I had originally went to.  I went in and was looking for the ultra arch insert, but they didn't have it.  Only the pressure relief insert had the cushioning and metatarsal pad that I was looking for.  The problem with it was that the arch support is basically non-existent.  I checked the size and bought it anyway.  I left the store wearing my running shoes with the new inserts in them at 12:00.  I went to eat and to a store.  Along the way, I noticed that my right arch was really bothering me.  I loosened the shoes and adjusted them, but to no avail.  I got home and sat down at the computer for a few minutes before I couldn't take it any longer.  I took the shoes off and looked at the clock--it was 2:00.  I had only been wearing the new inserts for two hours.  I knew I had to return them.  There is a third NB store in Tucson, so I called them and asked if they had the sport cushion or the ultra arch inserts?  They said they had the sport cushion.  The Sport Cushion insert has some arch support, a metatarsal rise, and heel cushioning.  I exchanged the pressure relief inserts for the sport cushions.  They immediately reminded me of my custom orthotics except these have more cushioning in the heel.

I went for a run today in my newest NB inserts.  The bottom of my left foot was really uncomfortable from the metatarsal rise in the insert.  I thought it might go away as my foot got used to it.  After two miles, I had to stop and adjust the insert.  After 2.5 miles, I had to stop and loosen my shoe.  This seemed to solve the problem.  When one problem is solved, another pops up to take its place.  After three miles, my right arch felt like it was rubbing the lower part of my shoe.  I ignored it for another half mile, but didn't want a blister, so I stopped and made another adjustment.  I finished my planned 5 mile run feeling pretty good.  I was waiting for my son to finish his flag football practice, so I did some striders with the remaining time.  One thing I learned from the striders was that I don't have very fast leg turnover right now, and that means I'm not very fast.  I may try to run tomorrow to see if the inserts feel any better, but that'll be determined by how my body feels.  Anyway, I feel really good with how I felt during this run.  If I can get this insert thing sorted out, I think the future looks pretty good. 

I was thinking about my comeback and the struggles therein.  I realized that having been in good condition was a blessing and a curse.  It was a curse because, in the course of coming back, I remember how effortless it felt to run long distances fast (relatively).  My brain still remembers the way it was and can't process why it's so difficult now.  As I run, there are constant evaluations and conversations going on in my head--[Why are you breathing so hard at this speed?  You used to warm up at this speed and distance?  Wow, the legs feel really heavy.  They never used to feel like this.  Shut up, I'm on the brink of breaking through.  You can do it.  You'll get there.  Be patient.]  Yes, in my head, I talk to myself in the third person. 

The blessing part is that I also remember when I first started out and struggled to finish two miles.  I know that it won't be long before I am back to running the distances and speeds which I became accustomed to.  It's very easy to understand why new runners quit.  It's simply difficult to start and continue running.  The body isn't used to it and it doesn't feel very good.  Until you hit that certain conditioning level where things begin to feel easier and you begin feeling the health benefits from running, it's easier to quit than to stick it out.     
        

Thankful for Dilemmas

I've had my Superfeet Green inserts for a whole 5 days now.  I've run in them twice for a total of 6 miles.  I must say that I love the arch support that they provide, but am still skeptical about the lack of heel cushioning.  As I woke up today, I thought about returning them.  My heels were achy after yesterday's run.  The good news is that the achy feelings were gone by the next day.  I was putting the inserts back into the package for return when I noticed the instructions.  They said that some discomfort might arise due to the use of the inserts and to give them a couple of weeks.  I changed my mind and decided to give them that extra week.

I've had two good runs in the Superfeet inserts--one on a track and one at a park.  I'm getting faster with less effort so that's good.  I'm about to begin week three of my comeback.  I plan on adding a fourth day of running to the week, so we'll see how that feels.  There's a 5k run for a local food bank this Saturday that I had signed up for.  I'm not in any shape to try and race a 5k at this point, and I don't want to get hurt by pushing too hard.  I'm asking myself if I should treat it as a regular run or go all out and let the chips fall where they may?  I'm thankful for the dilemma.  I'm going to the doctor tomorrow to have her check my heels.  I'm not sure if she'll send me for an MRI, or back to the podiatrist, or she might just say," get over it you baby." 

I read a book last week called Why We Run by Bernd Heinrich.  I liked it, but can't recommend it.  The book chronicles the author's running experiences from high school through college and culminates with his attempt to run a 100k ultra in Chicago.  I really enjoyed reading about his running experiences.  The parts that I didn't find so great dealt with the biology and physiology of animals and insects.  Heinrich spends a great deal of the book analyzing how animals and insects are able to achieve speed or endurance.

I watched the Millrose games on Friday and was very happy to see Bernard Lagat win his 8th Wanamaker mile in an effortless 3:56--just amazing.  Lagat is 35 years old and still at the top.  He trains in Tucson with one of the coaches from my alma mater, The University of Arizona.  I've heard that he's a good guy who is known to offer a nod or wave to other runners during his easy runs. 

Visiting Tucson's Fleet Feet Store

Tuesday, I went to my local Fleet Feet store for an insert and bought the Superfeet Green model.  I really hope this works.  I am so tired of trying to find the right shoe/insert/sock combination.  I just want to run!  I had a great experience at the store.  Antonio (the staff member I worked with) was friendly--without being fake--and knowledgeable.  I felt as though he was actually listening to me when I told him about my conditions and perceived problems.  I was so inspired by the level of customer service that I actually wrote an e-mail to the owner complimenting him and the staff.  This is something that I've never done. 

The owner actually wrote me back saying that he had spoken to Antonio about my visit.  One of my concerns with the Superfeet inserts is that they don't have a metatarsal pad.  The met pad is something that I became accustomed to and relied upon.  One of the things the store owner said in his e-mail was that they could modify the insert and add a met pad if I found that I still needed it.  I was very relieved to read this.  One other thing that impressed me was that they said I could bring the insert back for a refund or exchange at any time.  This was quite different from the New Balance store where they told me I had one week, and the insert had to be in new or re-sellable condition.  I was advised to wear the Superfeet insoles for around an hour a day to slowly break it in.  The insert has a plastic cover under the heel, which is very concerning to me as my orthotic had the same thing and caused my plantars bursitis.  There seems to be a little more cushioning in the heel of the Superfeet insole than there was in my orthotic--my orthotic had a thin layer of fabric over the hard shell.  I wore the insert in my running shoes yesterday for a few hours--I wasn't on my feet the whole time.  My left heel--the source of all my current problems--felt a little achy the whole day.  I'm assuming that was from the four miles I did the night before.  The course was kind of hilly and, as I became tired, my stride opened up on the downhills causing me to heel-strike even more than usual. 

Customer service is something that I usually don't pay much attention to.  Unless it's really bad, I just assume that that's normal.  If it's really bad, I don't say anything, but I never go back.  I assume that runners are a little different when it comes to running stores.  Runners tend to be very loyal when they find something they like.  I've been wanting to try the Injinji socks, but haven't had any problems with my Balegas, so I keep buying more.  I guess what I'm saying is that runners are loyal--loyal to brands as well as stores.  I would like to know whether this loyal streak applies to other areas of life such as marriage, restaurants we visit, vacation spots, driving routes, or what meals we make at home.  I wonder if married runners have lower divorce rates than non-runners? How about the couples where only one of the two are runners and do the stats change if the male is the runner versus the non-runner in the marriage?  Sounds like a good thesis paper to me.

In case you were wondering:  I have been married for 11.5 years.  My wife is not a runner nor an exercise enthusiast.  I eat at the same handful of restaurants where I typically order the same things.  At home, I pretty much make the same 10 meals every month.  Vacations are comprised of three destinations: Disneyland, Vegas, and San Diego.  Not having a good sense of direction, I always follow the same route.  Thanks to GPS, I have been freed from worry about getting lost, but still follow the same known routes.  Some might call me boring, but I say, "I'm loyal."  How about you?

In case anyone's interested, the Millrose games are on ESPN 2 on Friday night.

Movie Night

Last night I watched another movie about running.  This one was called Ultramarathon Man: 50 Marathons, 50 States, 50 Days.  It's a documentary that follows Dean Karnazes as he runs to raise money and promote awareness about childhood obesity.  As the title states, he runs 50 marathons in 50 days in 50 states.  I had come across Karnazes' name before in a negative way.  I believe the person referred to him as a self promoter or something that carried the same negative connotation.  He seemed like a genuine guy to me.

Whatever your feelings for Karnazes, as a runner, I don't see how you could not be inspired by him.  I know I was.  As the movie went on, I noticed that I was as inspired more by some of the runners who joined him along the way.  There was even some comedy in there too.  During the marathon in Seattle, one of the runners was trying to be funny for the camera and wasn't watching where he was going.  He ended up running into a pole and broke 2 ribs, but he still finished--props to that guy for turning an embarrassing moment into a macho story he can proudly recite.  I was really surprised by how many states it was raining in when he did the run.  Living in Tucson, you become accustomed to experiencing no real weather other than extreme heat.  When I say it was cold outside, I mean it was in the 50's or 60's.  Our summer ends in late October to mid November, so when the temps drop to the low 70's, you still see people here wearing light jackets. 

One of the things that struck me was the great scenery that we have in America.  Every state except one had something beautiful to look at during the run.  Wouldn't you know it, that one state happens to be my state--Arizona.  Karnazes had just gone from San Francisco to Maui and then to Surprise, Arizona.  Surprise is a little northwest of Phoenix.  I'm sure that having just come from beautiful Maui didn't help, but there is no denying that Surprise, just like my hometown of Tucson, is downright ugly.  It's beautiful if you enjoy looking at dirt and rotting tumbleweeds.  It also happened to be 102 degrees when he ran there.  It was obvious that he didn't enjoy the heat nor was he inspired by the scenery.  Overall, I enjoyed the movie and think it's worth watching.

I'm beginning the second week of my running every other day comeback schedule.  Today, I ran 4 miles around a park in a little over 36 minutes.  It was a hilly course.  Hills used to be the bane of my running existence, but prior to getting hurt, I had been running 8 miles at a 4-6.5% grade on the treadmill.  I had embraced hillwork and dare say even conquered it.  It'll be a while before I attempt any serious hill work though.  The good news from this run was that I increased mileage and had no problems in my feet.  I'm planning on making a trip to the Fleet Feet store tomorrow for an insert.  I've never been in a Fleet Feet so I'm hoping for magic since I have yet to hear any negative stories about them.  Anyway, for now, I'm feeling Michael Buble good.       

Questions Answered

I checked my NB insert (per Rachael's instructions) and found that when I pushed down on the center, it wasn't lying flat against the sole of the shoe, but rather formed a small tent like shape.  I returned to the NB store and told them about my displeasure with the product.  The associate looked at the insert box and said my problem might be due to the inserts being for a wide shoe--I think they were EE or EEE sized.  I wear a regular sized width shoe.  It stated the width right on the box, but the 'NB Fit Expert' either didn't notice or sold that one to me because they didn't have the regular width one in stock.  I didn't notice because the 'expert' took the insert out of the box and placed them into my shoes for me.  I didn't really look at the box until I was putting them back in to return them.  I'm planning on going to the Fleet Feet store here in town where I hope to receive a final solution to my insert problem.  I would have gone to them earlier, but they are way across town, and since Tucson has such a poorly planned freeway system, it'll take me about 40 minutes to get there if I don't run into traffic.

My stomach problems finally subsided.  I rolled out of bed this morning at 11:30.  Yes, I can still say it was morning because the clock said AM and not PM.  I got dressed, drank some water, stretched and headed out the door.  I've been running one day and then resting the next.  Today's run was the best of the week.  Little to no wind makes a huge difference.  Since I returned my inserts yesterday, I had to run in the inserts that came with the shoes.  I must admit that they are thicker than the standard ones that ususally come with running shoes, but they didn't have anywhere near the cushioning of the ones I returned.  I noticed the difference immediately.  I proceeded anyway with the hope that there wouldn't be any problems.  I felt great for the first 2 miles.  My breathing was good, and the legs didn't feel too heavy.  At 2.5 miles, I noticed my toes beginning to go numb in my left foot.  I had feared this would happen since I had no metatarsal pad in the shoe.  I didn't want to stop without getting 3 miles in. When my left foot was in the air, I clenched my toes as tight as I could in the hopes that the circulation would improve.  To my surprise, it worked.  I only did it for 10-15 steps, but the numbness went away and didn't return. 

When I set out for today's run, I had two questions: 1) Do I still need a metatarsal pad in my shoe? and 2) Do I need a lot of heel cushioning?  The answer to #1 is yes, I want the metatasal pad to relieve the stresses to my forefoot.  The answer to #2 is no, I don't think I need a whole lot of cushioning in the heel.  I felt no pain in the heel then or now and it's been around eight hours since that run.  So far so good--fingers are crossed.  If I don't feel any pain tomorrow, I may try another short run to see how going back to back feels.  I'm still going way too fast and will have to get that under control.  I think I should be doing somewhere between a 9 and 10 minute mile for now. 

One thing I've been pretty happy about is all the saving on clothing that I've been doing.  For the last two months, I've been hitting the clearance racks at the Nike store, Target, and Dicks.  I had been getting savings of 50% off before Chrismas.  After Christmas, I was seeing sales of another 50-75% off of the already discounted clearance prices.  I picked up a lot of running shirts and everyday shirts too.  But, all good things come to an end.  I now see that the additional percent off is no longer available on the clearance section.  The clearance prices are still really good, but it's harder to pay $12.00 for a $20.00 shirt when, a week earlier, it was $4.00.  I missed out on some Livestrong T-shirts that I wanted.  I don't know why I didn't get them for $4.00.  I guess I assumed the super deals would last longer.  Anyone else addicted to the clearance racks?    

I finished

All day yesterday, my back was sore, but loosened up today.  I've never had back issues, so I wasn't really concerned about it.  The great concern was how my stomach felt today.  I felt like I was on the verge of vomiting from the time I got up to a half hour before I ran.  In addition to that feeling, I had a wicked (channeling my inner Boston) case of acid reflux.  This wonky feeling could be attributed to my only getting 4 hours of sleep last night--watched the movie "500 Days of Summer" and loved it.  Three of my five kids have been sick with a stomach thing in the last few days, so in addition to their undying love, they may have also given me their virus.  I don't know and don't care at this point.

The weather in Tucson, like the rest of the country, is not really ideal right now.  The temps were nice--60's, but the wind was a steady 30mph with gusts up to 50mph.  I forced myself out figuring that I would stay close to home in case I couldn't physically run.  I set out through the neighborhood and didn't notice the wind for the first mile and a half.  That's when I turned around to return home.  The wind smacked me in the face.  I dealt with it okay.  After 100 yards or so, the wind really picked up and threw dirt into my mouth and eyes.  It blew so hard that for a while I was leaning forward and pumping my arms like Usain Bolt, but wasn't going anywhere.  It must have looked hilarious from the viewpoint of the cars that were driving by on the road.  This was one of those runs that don't feel good, but down the road, you're glad you persevered.

One thing I think I forgot to mention about my new shoes are the laces.  They come with shoe laces that have some kind of special name like Sure Lock or something like that.  Anyway, they are designed so that they don't come loose, and man oh man do they work as advertised.  I'm still not sure about the NB insert.  I used some Body Glide on the arch where the shoe rubbed last time, but still felt the rubbing throughout today's run.  When I finished running, I noticed that my left arch didn't feel good.  I can't describe it, but I'm wondering if the insert needs to be trimmed or is simply too thick for my shoe.  Rachael from http://thebeginningrunnersblog.blogspot.com/ gave me some good advice about the inserts.  Thank you Rachael.  If you're on my blog and haven't been to hers, what are you doing?  Her blog is far more interesting than mine.

Today's run was 3.26 miles done in 27:01.  It felt bad, but I can already feel my cardio conditioning coming back.  There wasn't the same kind of huffing and puffing as the last run even though today's was much more difficult.  My stomach still doesn't feel good so I'm going to go now.     

Back In The Saddle Again

Here's a quick review of last week's happenings.  I finished the steroid treatment--what a nightmare.  I realized that there might be some side effects to the steroids, but I was sure unprepared for what occurred.  First, I got that rash on my achilles' heels, which then spread to my feet and went as far up as my calf muscle on my right leg.  I then got hit by an allergic reaction or a virus that caused my throat to be really tight and dry.  By the last day of the steroid use, my throat felt as though I couldn't fit a straw in there.  I've been getting better each day since finishing the steroids.  It wasn't until Thursday that I began to feel almost normal.  In case you didn't know, steroids act as a suppressant to the immune system.  I guess I found out what life would be like with a weakened immune system.  The lesson learned here is to get the shot if it's ever offered again.  In defense of the pills, they did do their job.  My heels feel normal again, and I've even been walking with my usual stride--for a long time, I was walking on the ball of my left foot to relieve the pain. 

Friday came and the rash had not gotten any better.  I couldn't get in to see my doctor, so I ended up at an urgent care.  I explained what had happened and it turns out that the steroid treatment causes a blistery rash in a very small minority of people--I was one of the lottery winners.  So now I'm using a topical steroid cream to get rid of the rash that was caused by steroids.  I was told that it should go away within a week. 

I ordered my shoes from RoadRunner sports last Monday evening.  They arrived Thursday afternoon.  There's something exciting about getting a new pair of running shoes.  If you haven't checked out RoadRunner Sports, they are definitely worth a look.  They have the daily deal which is one item that is usually priced around 50% off.  The Daily Deal features shoes, clothing, and gear.  I like to support my local running shop, but they had the NB 1225 shoe that I wanted for $140.  I got the same shoes from RoadRunner for $103.54 including tax and shipping.  I went to the New Balance store in town and picked up an insert.  I got the NB Pressure Relief insert because it was the only one that offered a substantial metatarsal pad.  As a benefit, it also features a deep heel cup and it felt really good in the store.  The only potential drawback that concerned me was that it took up a lot of room in my shoe.  I like a lot of room in my forefoot. 

I wasn't quite satisfied with where the rash was yesterday, so I decided to just do a walk.  My wife and I went for a 1.5 mile walk @ a pace of 19:00/mile.  I didn't feel any after-effects on my heels from walking, but still iced it later.  I'm an even greater heel striker when I walk than I am when running.  The rash is now about 90% gone, so I prepared for my inaugural run of 2010.       

I had been looking forward to getting new shoes and getting back on the roads, but noticed that I was kind of nervous. What if I started running and my heel began hurting again? I haven't run in a month, so how far or how long should I try for? I was really worried, but just like when you fall off of a horse, you have to get right back on. As I put on my running clothes and laced up my shoes, I was worried--just like before my first marathon 17 years ago.  Oddly enough, I wasn't really excited.  Instead I was lethargic--probably due to not getting enough sleep last night.

I set out around the neighborhood and felt really good for the first 150 yards.  After that, I began huffing and puffing like I was doing a sub 7 minute pace.  I realized that I was going too fast, so I slowed down and began to settle in.  I was waiting to hear the English man's voice telling me that I had completed my first mile.  I use CardioTrainer to track my runs and the voice that tells you the distance and pace is that of a proper Englishman.  I was thinking to myself that I had to have gone a mile by now when Jeeves (I call the English guy, Jeeves) broke into the music and informed me that I had completed one mile in 10:15.  I was shocked.  I'm thinking, "what happened to my conditioning?  Man, I'm in really bad shape to be breathing this hard while doing 10 minute/mile pace.  All I had to do was listen to the song that was playing over my phone--Katy Perry's Waking Up In Vegas.  She kept telling me to shut up and do something, so I thought I should shut up and put a smile on my face because that's what I get for doing no cardio training for a month.  I fininshed the next 2.25 miles in 18:38  The breathing was still hard, but I felt comfortable the rest of the way. 

I wrote in a previous post that I was looking for something to hold my Motorola Droid phone while I ran--it's the same size and weight as an Iphone.  I am glad to report that I did find the solution.  I bought an Ifitness running belt (ifitnessinc.com).  The neoprene mini sport belt solved the problem for me.  My phone fit in their very nicely.  I put the belt on and didn't notice it the rest of my run--no bouncing or shifting.  I didn't even notice that I was still wearing it 30 minutes after my run.  In my opinion, the belt is a winner.

The new shoes felt great.  The insert made it feel like I was running on air.  The only problem is that there was a slight rubbing on the upper arch of my right foot.  I'll definitely have to keep an eye on that--perhaps some body glide.  I felt much better after the run than before.  I still have to be cautious.  If I can go a month without the old problems rearing their ugly heads, then I'll probably be out of the woods and can look forward instead of worrying about the past.  For now, I am very happy to count myself as a runner again.     

Click here to see today's run via CardioTrainer.

Great Success (said using best Borat voice)

Well, not being able to bear another night like the one before, I took my RLS pill.  I went to bed at 2 am and didn't wake up (other than at 7:30 to yell at my kids to be quiet) until noon.  I feel awesome, incredible, like I could carry the world on my shoulders--you get the picture.  Thank you all for your well wishes.  They must have gone priority mail straight to the sleep fairies ears.  The only side affects I am still having from the steroid pills are my itchy achille's heels.  It's really weird that both would be red and itchy in the exact same places. 

I don't know if I properly stated why I was taking the steroids, so I'll do it now.  The bursa sac at the bottom of my left heel had flattened out making it feel like there was no cushioning between my heel and the nerves in the foot.  Basically the bursa sac is like a balloon filled with water.  You can push on it and, depending on how much force is applied, the water in the balloon will be outwardly displaced causing the latex balloon to stretch.  A healthy bursa sac absorbs the forces and then resumes it's proper shape.  Apparently mine has flattened out and stayed there.  The steroids are supposed to make the sac resume its proper shape, so it can get back to work and I can get back on the road.  I will finish the steroid treatment on Tuesday, and re-evaluate where I'm at on Wednesday.  So far, the heel feels good.  All indications are go for Comeback 1.1 next week.

RLS is difficult to understand if you haven't experienced it, which is why I was glad to see something on Discovery Health, or another of the health channels, that showed a sleep lab just like the one that Rachael described in the comment section of my last post.  I thought about going down to a lab, but didn't think I would get any sleep.  I'm so sensitive to changes in my sleep conditions that something as simple as a haircut will cause me to lose a night of sleep until I adjust.  I sound like a freak, but I really notice the difference in the way my head feels against the pillow after a haircut.  If someone changes the position of my pillow--look out--or even worse if I have to buy a new pillow--I know I'm in for a hard day's night.

I'm looking forward to being able to report on some actual running, but still trying to be wise and patient about it.


    

Eyes wide shut

I started the steroid regimen yesterday morning before I went to volunteer with the school kids.  I didn't notice any differences in my body or mood.  I was tired, so I decided to take a nap.  It was around 9:45 am.  This is when I started noticing things.  I was laying there and all of a sudden my arms involuntarily jerked upwards and nearly hit my chin.  I repositioned and then my legs started jumping around.  I felt like some unseen force had taken control of my body and was sadistically pulling my puppet strings.  After 30 to 45 minutes of being out of control, I got up.  You might think that an experience like that would have me freaking out, but it's something I've lived with since I was around 11 years old.  I have Restless Leg Syndrome (RLS).  For me, it only affected my legs.  It's hard to describe, but it's something akin to the feeling you get hours after a really hard workout.  You know the feeling you get when your leg muscles are really tight and need to be stretched out.  The problem is that there isn't any amount of stretching that will satisfy the feeling.  It only affected me at night when I tried to go to sleep.  My legs would jerk involuntarily every few minutes.  The feeling in the legs wasn't painful, but rather it was just always there and frustrating.  I learned to live on 4-6 hours of sleep per night.  The sleep I did get was not a solid, deep, and uninterrupted sleep either.  I would wake up several times during those 4 to 6 hours.  In the last couple of years, RLS has been identified and there were some drugs that were supposed to treat it.  I tried a couple of them with no success.  One of them caused my heart to feel like it was constricted--I thought I was having a heart attack.  The other one didn't touch my symptoms.  Finally, around 3 months ago, my doctor told me about a different drug that had shown success with RLS.  It's a drug used to treat Parkinson's disease.  I tried it and (ring the bells and praise the lord) it worked.  Instead of it taking me between one and two hours to fall asleep (on a good night), I was asleep within 10 to 15 minutes and the legs were normal.  I hadn't felt the RLS symptoms in months until yesterday when they returned with a vengeance. 

Keep in mind that all of this happened after only one steroid pill.  I still had 5 more to take that day.  The afternoon was uneventful.  I took 3 more of the pills.  Later, I noticed that I was getting really irritable.  I was using my laptop to read some blogs and the computer was slow and kept freezing.  My anger was growing and I came close to smashing it on the ground.  I think my shirt started to rip like when David Banner was transforming into the Hulk.  I gained control and, fortunately for the laptop, decided to watch a running movie called Running On The Sun.

This documentary chronicles the Badwater 135 mile ultra run that starts in Death Valley in the middle of summer and finishes at Mt.Whitney.  I was glued to the individual stories and I noticed that my heart was racing.  I wasn't sure if it was from the fear I felt from even thinking about attempting to finish that race, or if it was due to the steroids.  One of the things I liked about this race was that the competitors were not the super athletes that have sponsorships and run in the olympics.  The competitors were everyday people who loved running and challenging themselves.  All but four of the competitors were there just to finish.  I don't want to give anything away, but there was a group of Marines at the race that really made me proud--if you watch the movie, you'll know what I mean. 

By the time I went to bed, it was around 1 am.  Always fearful of mixing drugs, I didn't take my RLS pill.  I took the final 2 steroid pills of the day and layed down to sleep.  I had to be up at 6:55 am to get the kids to the school bus.  Almost immediately, I recognized that old RLS feeling as I heard Simon and Garfunkel in my head (hello darkness my old friend, I've come to talk with you again).  If you don't know who Simon and Garfunkel are; Simon is the short guy from the music video who was playing all the instruments while Chevy Chase sang that song, "You can call me AL".  I don't have any references for Garfunkel.  That's a funny name to say--everybody, as fast as you can, say Garfunkel three times.  This night ended up being terrible.  I could not get to sleep.  Both legs and arms were moving like I was MC Hammer.  My heart was racing--at one point I clocked it at roughly 170 beats per minute.  I wonder if I could count that as a cardio workout.  In addition to all of this, I had acid reflux going on.  This is something I've only experienced two or three times in my life.  That burning sensation is really weird, and kind of disconcerting.  I played the game of watching the clock until 5:25.  At that point, I thought, "hey, I can still get a solid hour and a half in if I fall asleep right now"--call me an optimist.  That was the last time I looked at the clock before it's alarm woke me.  Usually, I'm all over the alarm having turned it off before it's reached the second beep, but not today.  I heard the loud beeping and was trying to find it, but there were all these curtains that I couldn't get my hand through to turn it off.  We don't have curtains in our house.  The alarm must have been going off for a long time because I saw my wife, who sleeps like the dead, sitting up, angrily saying to give her the alarm and she'd turn it off.  I got up for the day and didn't feel the least bit tired.  Strangely though, both of my achilles' heels have been itchy all day and I have a hive on my right arm.  All night long, I kept thinking--you idiot, you should have gotten the shot.  So now I sit here dreading going to bed--It's like I live on Elm Street and I know Freddie is waiting for me except I want to fall asleep, but can't--what a nightmare

As far as my goal to get to 500 sit ups a day goes, I just finished # 200 for the day and I still have 2 1/2 more hours left in the day.  I know I won't get 500 today, but another two sets of 75 seems reasonable.