Hellacious Blister

Two runs to note here, since my last post....

Friday, lunch time.  Decided to run in the heat of the day (mid 80's, hot, and humid).  Since I haven't acclimated to the heat yet, what's the best way to run? Right in the middle of the day!  No, not really.  It sucked. Big time.  I ran in my 5Fingers, thinking that I could increase my mileage in them by now.  However, I  knew I was in trouble because at 1.3 miles (while stopping at a light), I noticed that I already had hot spots on my feet where I usually get blisters on longer 5Finger runs.  This didn't bode well for my 5-miler...  At mile 4, I had to start walking... a lot, because my left foot was hurting really bad.  When I got back, I confirmed that I had a *huge* blister that went across two toes (in width) *plus* major bruising underneath the blister. When I popped it (I had to... I could hardly walk on it), it streamed a bloody pus (sorry, were you eating?) like a hose for a few seconds.  It didn't just dribble; it shot out! yuck.  Anyway, it still hurts to walk on and I think I bruised my foot as well, because...

Yesterday, I ran around 6:30 pm.  Again, it was hot and humid (around 84 at run time).  Still sunny, still very humid (the weather guy said it was the most humid day of the year so far).  I was supposed to do 6, but the time of day, the heat, plus the foot bruising (and probably another blister I can't seem to pop) beat me out of it, and I lumbered in with 4 miles.  I was exhausted as well.  However, I got 24 miles in this week, which is good, as I'm gearing up for some sort of race in the fall, and I need to actually follow some sort of training plan.  Maybe a 1/2 marathon in October, maybe a trail long run (by myself), still dunno what, but either way, I need to start officially training for something.

This past week I also started watching what I eat.  Not a diet, per se, but tracking how many calories I eat during the day.  It has got me thinking just how much I snack, and I *am* trying to keep the calorie intake reasonable.  I even add 110 calories of total calorie input I should have that day for every mile I run (this has an extra incentive to run more!).  I could not keep a static calorie intake if I ran, say, 6 miles that day.  I would be exhausted (and starving).  Besides, after running 6+ miles at a time, I get ravenous about 3 hours later. Thanks to My Lovely Wife to helping me track my calories.

Extreme Hill Workouts

After two hill workouts, my quads are toast  This weekend, my family spent the weekend at Wintergreen Resort.  It was a lot of fun.  We hiked, the kids did the climbing wall, enjoyed a beer fest, and all and all, just had a good time.  I ran twice in the mountains as well.

During the first run, I ascended 700 feet and descended 700 feet, with a total upper and lower altitude of 3900 and 3000 feet.  I ran 5.5 miles total, but due to the extreme hills, I had to walk up the steepest parts.  Even so, I managed a 10:50 pace, which, considering the hills, was pretty good.  I definitely felt my quads on the downhill portions (which I ended up running, or more appropriately, shuffling, instead of walking).  I felt great at the end though, and I was very glad I was able to run.

This morning, I ran *just* four miles, at a 9:48 pace.  This was just an altitude change of 550 feet, but all at one go.  I started out around 3,550 feet and ran down to 3,000 feet, then back again.  Needless to say, my first two miles (running a net downhill) was significantly faster than my uphill back.  However, I ran all the way up this time, although at times I definitely was shuffling, making a very slow progress.  Ironically, I was listening to a walk/run podcast during my first run (where I walked and ran) and listened to a podcast where they described how to run hills during second run (where I..um.. ran up the hills).  I kept my cadence up during the second run where I was shuffling along, so that was good.  Plus, if my quads weren't trashed the first time, they were definitely trashed the second run.  They hurt even now, a good 7 hours later.

Hopefully, this week will be better than my last week, where I ran exactly 1 time (the first mountain run described above).  There are so many hilly areas around here, I should take advantage of them.  Heading out 20-some miles out west, I can find some really good hills.  I just need to go out and do it.

Long Run and Shirt Review

Let's start with the shirt review and get that out of the way...  A month or two ago, I received a free t-shirt in the mail after signing up here.  It is an Agion shirt with one side treated with an odor reducer, and the other side treated with nothing.  A while back I did a test where I wore the shirt out for three runs without washing.  I overwhelmed the odor reducer, but on the other hand, I *did* wear the shirt three times in the hot sun sweating up a storm!  Now, let me say one thing, when I run and sweat, I don't exactly smell like roses.  I tend to smell like, well, a guy who ran outside and sweated a lot.  So, now I wore the shirt two times in a row, again, without washing.  The treated side smelled a little bit, but I really had to get up close -- *much* closer than I would expect someone to come up to sniff me.  The untreated side? whew... I didn't need to get close to smell it.

How did the Agion shirt do? Very well.  The odor treatment (or should that be the anti-odor treatment) worked very well.  It's not supposed to totally eliminate the odor (or maybe it does), but it significantly reduces them... so much so that I *could* run a couple of times without washing the shirt (not that I would ever do that, no, never). 

I not only got a free shirt, but I got a shirt that doesn't smell on one side.  

Case Closed.

Now, today I ran 10 miles (this happened to be the second run in the second test in the Agion shirt).  The mugginess in Washington DC is starting up this year and this morning, even at 6:00 am, a touch of the mugginess was there.  I ran a sorta-new route, going on one route towards Wegman's, but then crossing Route 29 onto a neighborhood road.  Now, I don't recommend crossing Route 29 during the day, but at 6:30 am (and then again at 6:50 am), the road was pretty clear.  I was able to cross without the cross walk one way, but had to wait a minute or so crossing back.  The run itself? The first 8 miles were great :)  At half-way, I was very very strong.  2 miles later I still felt good.  At 8 miles, pretty good.  Miles 9 and 10? Not so good.  The last mile was about 15 seconds slower than my average pace.  My right plantar was acting up a bit as well.  All in all, only three runs this week, but still, 22 miles.  So that is not *too* bad... but I need to get my miles up (and I need to figure out what I want to run this fall so I choose a training program).

Oh, today I bought Brooks Ghost 2 shoes.  I'll let you know how they do, but when I went to the running store (VA Runner, great store!) and told them that my 'other' running shoes were the Vibram 5 Fingers, and suggested that I wanted a neutral shoe, the Brooks Ghost 2 were one of the ones they brought out.  Historically, I'm used to the Brooks Adrenaline, more of a stability shoes, so my experience with Brooks has been with a heavier shoe.  These were as comfortable as my Saucony Guide shoes (my most comfortable shoes -- EVER).  But, the proof of the pudding is in the eating (no, really, that's how the proper saying goes -- check it out), so maybe I'll have another review after a hundred or so miles in these shoes.

New Distance for 5Fingers

Well, yesterday evening, I ran a new distance with my 5Fingers -- 6.29 miles.  I ran from Reston Town Center onto the W&OD trail after work -- something I can thank My Lovely Wife for, as she took care of dinner for the kids, allowing me to do the run after work.

I ran at an 8:53 pace, which was faster than my previous run in my regular running shoes, so I was happy about that.  However, at about mile 5 I started getting hot spots on the bottom of my feet.  At the end, I had blisters on my forefeet (close to my toes).  I'm sure that was totally due to the fact that I'm landing on my midfoot, and probably twisting the bottom of my foot on the ground before take-off.  It's causing a rub on my feet.  Now, I'm probably not doing to do anything about it, and my feet will get some callus' on them, so the blisters will stop.  On the other hand, my feet were a bit tender at work, although shoes helped :)

Tomorrow, I'm hoping to get a long run in to round the week at a whopping 3 runs :)

I Have Been Running, You Know

... Not that you've known from my posts, or lack thereof.  The past two weeks have sort of fizzled out.. Two weeks ago (or, the week of my most recent post), I ran nearly 14 miles.  Last week, I ran 14.25 miles.  Both weeks I didn't run Friday or Saturday.  This week's start wasn't much better.  I didn't run Sunday or Monday, but finally ran this evening... but only be bringing my running stuff to the office so that I could run before I went home and 'settled down' for the evening -- which is easy to do once you walk inside the front door.

Now, this past weekend, My Lovely Wife ran a half marathon!  She ran in the Marine Corps Historic Half in Fredericksburg, VA.  It was a good weekend, and good weather (although a bit warm my late morning on Sunday).  The whole family had fun.  She was very happy to get the race under her belt, and happy that it was a half marathon.

Now what.. I don't know.  I've been in a 'base training' mode for months now, and need to change it up a bit.  I need to figure out what sort of races there are this Fall, and also figure out what sort of distances I should consider.  Should I go for speed, and concentrate on 5k's?, or go the total opposite and walk/run an ultra?  What say you?

There's such as thing as a 'bad' run...

Well, with 4 runs (okay, maybe three) this week, I realized that last Saturday's run can be termed 'bad'.  Not just bad, but terrible....

I ran a few miles on Sunday, one mile with My Number One Son, and then another few miles by myself... then Tuesday evening (6 miles at 8:35 pace) and just now (another evening run -- 4.5 miles at 8:43 pace).  I felt great for all the runs.  Now, my right plantar still hurts, but it doesn't actually kill me the next day (unlike in the past), so I'll take that as a good sign.  Today's run was in my 5Fingers!  I was able to handle the distance without pain (always a good thing), although I stepped on a rock with my right heel, *exactly* where my right plantar hurts on my way back, which *really really* hurt.  However, within a half-mile of the 'rock incident', I was fine (thanks for asking).  But, I think I"m getting used to the 5Fingers.  I'm still going to take it easy with them (not run too far), but over time, I still hope to increase the distance to 6 miles or so.

The rest of this week? Dunno.  I'm going camping Friday afternoon through Sunday morning with Cub Scouts, so I won't have time to run.  So I"m hoping to get 8-10 miles on Friday morning or noon (not sure which).  Since I probably won't be able to run tomorrow morning, and tomorrow evening isn't looking good either, I'm not sure I could run tomorrow (Thursday) night, and then a long run Friday morning.  Who knows.  I didn't plan this week correctly :/

One Run Past a Good Week

Up until this evening's run, this running week was very good.  I had very good runs, including an 8-miler, well in the 8-something pace.  My right plantar didn't hurt (too much), and 24 hours after a run, I hardly felt it.  However, this evening changed all of that.

Suffice it to say, that if you have one or more of the following conditions, your run may not be considered 'a great run':

• It's evening and you are used to running early in the morning
• You just had a dinner-sized meal
• It's 81 degrees, hot and sunny, when you are used to running in cooler temps when the sun is first rising
• You didn't do pushups 'to exhaustion' earlier in the day

If you have done one or more of these items, or in my case, did all four, well, you may not have the best run.

This evening's run was kinda sucky.  It started out fine.  I ran 2 miles and I was tracking pretty well.  3 miles, and I was beginning to suffer a bit, 4 miles, and it was over.  I had to begin the first of several walking breaks.  Towards the last mile, I think I was walking at least half the time.  Fortunately, My Lovely Wife was driving home just when I was three-quarters of a mile home, jokingly asked if I needed a ride, and was surprised when I said 'Yes'.  Boy, it was a bad run.

However, I will have been glad to get some miles in today, because in the end, there are no 'bad' runs, because your worst run is better than not running at all (unless you are injured).

Total for the week 25.5, so that wasn't too bad.

Some Things Considered

Ever wonder how your life would be changed if you left earlier or arrived later than your actual arrival or departure?  I was thinking that when I was heading to the airport last Sunday. I was thinking back to after my senior year in high school. My friends and I had gone to the Ocean City, Maryland for beach week before (or maybe it was after) Graduation. On the last day, I caught a ride with a buddy to go back home to do something or other. It turns out that the other group of people I was hanging out with took their rental house security deposit and went water skiing. I missed out of that because I left early. I was bummed when I found out (apparently I still am because I was thinking about it 20+ years later). Anyway, something like that happened again this past Sunday. I got to the airport a little early as I wasn't sure about security lines, etc, when I saw my oldest sister in the security line ahead of me!  Now, my sister lives in Kansas and doesn't often come out this-a-way. She was here for some event nearby and was only here for the weekend. I could not even calculate the odds of this happening and the events that needed to occur for this to happen (for starters, my business trip was delayed a week). We couldn't even have planned it better if we tried. Anyway, that was really nice that I got to see her. 


Oh, I ran some this week too. I ran 6 miles on Monday, 4 miles on Wednesday, and 8 miles this morning. My pace was very good too. It seemed that the run last Wednesday really got my pace going. I ran well into the 8-something pace monday and Wednesday, and something like an 8:25 for the 8-miler this morning. I was really happy with that. Now, my right plantar hurts a little bit when I stand up and start walking (since I was flying today, I hobbled a bit funny when I got off the plane). I'll try to (re)start my effort to run on trails or other soft surfaces on weekends. 


Speaking of trails, considering that although my speed is coming along, and that I seem to be able to keep the speed up on longer runs, I'm not sure I should sign up for a race (read: marathon) this fall. Mostly due to my  plantar fasciitus. I fear the long runs required to train will prevent it from healing. However, that doesn't preclude me from taking on the distance this fall on the Bull Run Regional Trail. Since the trail goes on for 20+ miles, I could easily go out 13.1 (and then back) and end up running the full marathon distance. I'm not sure I'm going to do this, as I'm just mulling it over in my mind (also still thinking of an official fall marathon as well). 


During my run today, I was also thinking of how many people run 20+ miles when they are *not* training for a marathon**. I know *I* haven't run 20*** unless I've been marathon training. If I were to do the marathon distance trail run this fall, it would be the first time I've run over 20**** miles without training for an official marathon. Hmm... should I do that?


Another part of me is wondering if I can qualify for the Marathon Maniacs.  To qualify for the Bronze level, I need to either (1) Run 2 Marathons within a 16 day time frame, OR (2) Run 3 Marathons within a 90 day time frame.  Of course, this is totally opposite the paragraph above (that is, *not* training for an official marathon to avoid further injury).  Oh well....


Notes:
** The number 20 has now appeared 3 times in this post. You should use that number to play the lottery!
*** 4 times!
****  5 times!
*****

Running with a Group, Part Two / Another Evening Run

I do want to point out one thing about last night's run -- although I *think* I ran an 8:20-8:25 pace, it was no walk in the park.  I was beat.  I was *happy* I had to wait 2-3 minutes at the intersection going out, and happy I had to wait 1-2 minutes at the same intersection coming back.  I was beat at the end.  I wasn't going race pace, but I was close.  *That* is the biggest thing to (re) learn about running with a group -- don't go too fast.  I could handle it, but it was definitely a hard run.

Tonight? Another evening run.  My Number One Son had another sports practice tonight, so I took the opportunity to get another run in.  Where he practices is roughly 1.2 miles from a path going to Ellanor C. Lawrence park (according to my Garmin) so I headed there.  Apparently, I keep forgetting that I can't do simple math while on a run, so although I chose a path where it ended 2.45 miles in, I couldn't remember that I had to add .55 X 2 -- or roughly a mile -- to my run to make it an even 6 miles.  I got the .55 mile part, so I added another 1/2 mile to my run, or thereabouts, but at the end, I only had 5.44 miles.  I had forgotten to add *another* .55 miles to my run to make it 6.  Oh well, my legs were shot anyway (see above).  In fact, my quads are a bit sore from running, and of course, my right heel hurts.  Some say it's plantar fasciitis, and they are probably right.  All I know is that I wake up in the morning and need to hobble around for a few minutes until my heel can stand walking normally on it.

Cheers.

Running with a Group

Last night, I went on my very first Wednesday evening run with Reston Runners / Potomac River Running (PRR).  At the PRR Reston store, at 6:30 pm on Wednesdays, the store and the club offer a 50 minute run on the W&OD trail. I haven't run with Reston Runners in years, although I do belong, and I've never started a run at PRR.  I also realized that I don't run with a group very often, but I'm getting ahead of myself.


The pre-run was good.  Since I knew zero people there, I didn't talk much, but I noticed a lot of race shirts (rule #1: on a group run, flaunt the fact that you have done some races!).  There was a representative from Mizuno there with a raffle, so I entered my name. I couldn't / wouldn't enter any other personal information about myself, that was good :)  


Then we started.  I immediately started running at my running pace, but apparently others started running at a warmup pace (I guess that's rule #2 about group running...).  It didn't matter too much, as different groups started running their own paces.  There were two people who really just took off, running what had to be a sub-8 minute mile.  I hung out in the second group, but took the hills pretty hard, so I went ahead of them.  A few of them caught up and passed me at an intersection (we lost about 2-3 minutes waiting there), and they never looked back.  I kept my pace up pretty well though -- I think I was running a 8:20-8:25 average, with some 1/2 miles splits at around an 8:00 minute/mile.  That's the big thing about group running, I tend to run faster than when I'm by myself.  However, I'm not sure if that is a good or bad thing.


At 25 minutes, I turned around, and started back.  For some reason, I got it my head that I needed to be back at 45 minutes (instead of 50), so every time I looked at my watch, I thought I was behind, so I sped up a bit.  With about a mile to go, I realized that I was not tracking correctly, but by then, I knew I was doing a negative split, so I kept it up.  In the end, I did a negative split by about a minute, so 49 minutes overall.  I'm guessing I did an 8:20 or 8:25 pace overall, so I"m guessing that I did 5.88 miles (since I knew I ran for 49 minutes).  Since I didn't have the Garmin, it was guess work, but the W&OD trail is marked very half mile, so this was close.


At the end of the run, I stretched my calves and heel as much as I could while waiting for the raffle.  I didn't win anything, but I did notice a cool marathon training shirt sold at the store, so I'll need to remember that.


Will I do it again? Yes.  I enjoy it, but need to remember two things when running with a group: 1) wear a race shirt; and 2) wear clean clothes (see this post for more info on this).  Note: I *did* follow #2 last night, but it's always a good thing to remember...

Non-morning runs

Thursdays are a bit hectic, as my Number 1 Son has Flag Football practice at 5:30 pm.  It does for 1 1/2 hours. This week, I decided to use my time a bit more wisely than last week, and try to get a run in.  Now, I had never run in this particular neighborhood before, so it was an adventure in itself.  Plus, it was a little on the warm side (when you normally run at O'Dark-Thirty, any time with the sun is 'a little on the warm side').  I ended up doing 6 miles at a 8:59 pace.  The neighborhoods were great.  I ended up running through some very different parts, and it was obvious they different parts were built in many time time periods, all the way from the late 60's/early 70's to some being built right now.  The only bad part was that I was running during evening rush hour, so I had to wait several minutes at one light (today was one of the only times I stopped my watch during these long waits).


Friday? Lunch-time run.  I ran to the local REI store (3 miles one-way) to pick up a shirt and a nalgene bottle.  I then ran home.  The pace was a little slower, as I still felt sluggish from the day before, but I had a negative split. I also took a 15 minute break between runs, so on buckeyeoutdoors, I tracked it as 2 3-mile runs, versus 1 6-mile run.  My right plantar hurt after the run, and pretty much hurt all afternoon into the evening.  Today, due to a hectic schedule, but also due to my plantar, I decided to take a rest day.  Hopefully, I'll be able to run before church on Sunday, but only a short run to ease my way back to the week.


A few weeks ago, I received an Agion t-shirt in the mail by signing up here.  I have been meaning to write my review of it, but wanted a few good runs in first to really test the anti-stink power of the shirt.  Early reviews though.. it seems to work.  I wore the shirt three times (without washing) to really begin to test it.  I stank a little, but when compared to a shirt I wore two times** (again, without washing), whooooooeeeeoooo, there was a difference.  The older shirt (worn twice) was noticeable from several feet away, while I had to get up close and personal (actually holding the shirt up to my nose) on the Agion shirt.  Now, I normally won't walk up to somebody, grab a piece of their shirt, and hold it up to my nose -- well, normally, that is -- so, I guess the Agion shirt passed the first test.  Now, to test it after washing to see if anything of the magic components washed out.  I'll write more after more science experiments with the shirt.


** Note: I only wore the shirt two times without washing for science reasons.  No, I would never do that outside of laboratory conditions.. Well, mostly never.. that is, sometimes.. well, okay, often... happy?

What's Going On?

I don't know what is going on this week.  Last week, I did my last real run on Friday (documented in this post).  Saturday, I ran a mile with Number One Son (but didn't track it).  I didn't run again until Tuesday, a 6 miler, but very sluggish.  This morning, I ran 3 miles in my 5Fingers (btw, I figured instead of typing VFF like the VFF fanatics, I can type 5Fingers, with my reasoning being I'm less of a fanatic).  This was *very* sluggish.  I originally was going to do 4, but after running 1/4 mile in the 5Fingers, I figured I didn't want to injure myself, so I dropped it to 3.  

Tomorrow? Who knows... Hopefully 6, but also expect it to be sluggish (how's that for positive thinking!).

The good part of the week (here's the positive thinking) is that I can finally wake up early again.  However, I'm *very* beat by the end of the day.  You know, if it were going into Winter, I'd understand, with the fewer hours of sunlight, etc., etc., but geesh... the days are getting *longer*!  You think I'd be rarin' to go each and every day.

Oh well. :)

No Groove

Didn't have any groove this morning.  Was going to do 10 miles, but after started, realized that since I hadn't run 10 miles yet this week, and I didn't want my 'long run' to be > 50% of my weekly total (I actually shoot for my long run being no more than 30% of my weekly total), I cut my long run to 9 miles (which, in my book, doesn't actually make it a 'long run', more of a long-ish run, but I'm being picky now).


Anyway, I came up with every single excuse to prevent myself from heading out the door this morning, including running 2 houses away, and then turning around to get a long sleeve shirt on (although it has been quite warm this past week, a cold front came in, making the temps in the 50's, but there was a very stiff wind out this morning, on top of a rainy night, making it a little chilly this morning).  I was actually lucky that I got up enough guff to go back outside after committing a cardinal sin of using excuses not to run -- going back inside the house to get something.


After a 1/2 mile, I still wasn't motivated.  After 1 mile, I wasn't motivated, but was committed.  After 3 miles, I was thinking about cutting the run short.  After 4.5 miles (the turnaround), I was thinking that soon, very soon, I would get a groove going so that I wouldn't look like I was lurching down the road (I'm sure, well, pretty sure, I wasn't actually doing that, but it sure felt like it).  At 8 miles, I thought a felt a groove coming on, but it quickly went away.  At 9 miles, it was over, and thank God for that.  It was a bad run.  My time wasn't too bad (9:05 pace), but I felt terrible (or should it be 'turrible').  My right plantar made itself known, but my left knee kindly didn't.  I just need to stretch (a lot) today.


Oh, not that I posted, but I ran two other times this, both of them to Cub Scout adult/leader events (i.e., no kids).  The first night (yes, Night... for some reason, mornings weren't kind to me this week either, so no early morning runs) I ran 1.3 miles to the meeting, cleaned up, had a meeting, and then figured out a way to get 2.3 miles in on the way home, making a 3.6 mile run.  The next night, I packed up with new clothes and a sandwich, ran 3.6 miles to the meeting,  changed, cleaned up, ate the sandwich, had a meeting, and then 1.3 miles home, for a total of 5 miles.


All in all, a light week, certainly not what I am intending, but hoping to get a Saturday run in.  The morning is out, but hopefully in the afternoon?

Slooooow Start

It's been a slow start to the week, pretty much a downer from last week.  Let's see, Sunday, Rest Day, Monday, Skipped Run, Tuesday AM, Skipped Run. Tuesday Night -- Finally got a (short) run in.  I had a Cub Scout meeting Tuesday evening, so I decided to run there and back.  Not too bad a run -- the total was less than 4 miles, and there was a 2 hour break in the middle, but at least I got something in.

There's another meeting tonight.  Dare I risk running to that one too?  Now, keep in mind, that I don't bring a change of clothes with me, so I do try to put a little distance between me and the rest of the folks.  I also wouldn't consider running 5-6 miles TO a meeting, although I would love to run 5-6 coming home, but somehow don't have the fortitude to change my route enough to get the distance in coming home, plus it's late.

*Now* I Can Say It's Been a Good Week

As you remember yesterday, I was hestitant to say that it was a good week, because I still had a run today.  Well, 10.12 miles later, *now* I can say it was a good week.  38.57 miles. 6 days of running out of 7.  Not bad.  Of course, I had to go on vacation to do this.  Wonder if I can make it a habit.  Well, I could, but living out in the street would put a damper to my running....

Today I ran 10.12 miles at a 9:05 pace.  It sounds better than it felt.  For the first 5 (!) miles, I felt sluggish.  I couldn't get a rhythm going.  I started out pretty early, but since I was going to finish up in daylight, I didn't bring my night running gear (reflective vest, headlamp).  The ironic thing was that I was listening to a podcast where they were interviewing the President of Go Motion Gear -- the maker of high-end lighting for runners.  Go figure.  I thought very highly of the interview, but after checking their website, felt that although the gear looks very good, I don't want to spent $80 on lighting.  You should check it out though.  I personally like the waist belt add-on, and they are supposed to work very well, but $80 is $80.

I hope to continue my streak next week by running at least 5 days.  Tomorrow, however, I'm taking off.

Rollin' 'cross the Bridge

This week we were on vacation at Sunset Beach, NC.  It's a wonderful place, where you can relax, take it easy, and of course, get some good runs in! Let's get the run recap out of the way...

• Monday: 4.71 at an 8:49 pace.  It was windy and a bit rainy, but overall, a good run.  My calves were tight, but even though I ran stopped and stretched at mile 2, I kept a good pace.  I was sluggish for first couple miles, as it had been a while since a good run.
• Tuesday: Ran a mile with my kids (yes, I'm counting that), and then ran 4 miles with My Lovely Wife.  I wore my 5Fingers on this run, and yes, my calves were very tight again!  Kept the pace easy though.
• Wednesday: 8 miles with My Lovely Wife.  Normal shoes this time.  Kept pace easy and it was a very good run (mostly because I got to run with my wife!)
• Thursday: A Fast 5.7 miles with my normal shoes (with mile 2 and mile 5 at an 8:04 pace), with an overall pace of 8:11.  Then I ran 2 miles with my Number One Son. That was good too! (also did the 2 mile run in my 5Fingers).
• Friday: Back at home, did an easy 3 miler in my 5Fingers (9:03 pace).

So far, 28.45 miles.  Hopefully, I'll get a good long run in tomorrow to round out the week.

So, the Beach.  Very nice, very pleasant.  Got to stay with My Lovely Wife's parents, so that was very good.  Also got to spend time with her Grandmother (Nana), so that was a double-bonus.

It also may be the last time we got to drive across the old swinging bridge.  They are building a new bridge (non-swinging, non-draw) to replace the old one, and it may be done by the time we visit again later this Summer.  Who knows.  It's a one lane bridge, pretty bumpy (wooden planks on iron or steel -- I think) and you can't go more than 10 mph on it or else it rattles your car apart, but it's been there since 1961 and it has helped defined the beach since.  It is pretty much a residential beach, with only a few commercial stores on the beach.  I don't know if the new bridge will bring more commercial stores (probably), but I hope they keep the spirit of the beach intact.  But enough about that :)

I did run across the bridge last year, and I don't really recommend it.  I ran early in the morning, which was good, as there was less traffic on the bridge.  They don't mention pedestrians explicitly, but they say that bicyclists must cross after the cars, so I ran pretty much sprinted across the bridge as fast as I could after the last car, but still didn't make it before the car traffic started coming back the other way.  Fortunately, they were nice and drove extra slow when passing me.  The new bridge is supposed to have a pedestrian walkway, but we'll see.  It's a pretty steep incline (since it's a bridge) so it might be a tough climb.  Ask me again later this summer about it!

I won't say that it has been a good week in running, as I still have my long run to go, but actually, it has :)

I Guess Last Week Was A 'Down' Week

... Since I only ran 5.5 miles. I had two good runs though. The first
run was good last week. On Sunday, my Number 1 Son and I ran to his
Cub Scout meeting (and then we ran back home). On Tuesday, while on
business travel, I ran a bit with a co-worker. That was nice. But that
was it. The rest of then week? Nada.

This week, a little better. Already ran 9 miles, with a long run
coming tomorrow. More news then!

--
Sent from my mobile device

No Half Marathon....

Yesterday, I decided not to pick up my registration for the National (Half) Marathon.  Things were pretty busy at work and at home, plus, last night was busy for Cub Scouts.  Since there was so much going on, plus since this race wasn't one I was really training for, I decided to back out.. So, races this year: 0. :)

I did run at Burke Lake this morning.  I had intended to run 13.5 miles, but ended up running only 9.  However, I ran the first 'lap' in my Vibram shoes, and the second lap in my normal shoes. Boy, quite the contrast.  First of all, I felt every rock on the path, and some are quite large.  I also realized that I paid very close attention to where I was landing my feet in my Vibram shoes because a root or a large rock hurt my feet.  Even the small gravel made an impact, so to speak.  However, my average for the first lap was.. (get this): 8:48.  My body seems to gravitate to this number, as I had two runs last week (6.8 and 12) with the exact same pace.

On the second lap, since I decided way early that it was going to be my last lap, I decided to fartlek, or tempo, or something on the course to shake things up (also helped justify losing a lap). As a result, my pace was an 8:12 for 4.5 miles (after running an initial 4.5 miles).  So I was happy with that.  I wasn't too tired at the end, so that's good as well :)  Just to be complete, mile 3 (or mile 8.5) was a 7:43 mile.

Have a good run!

Grand Unveiling

I know all of you have been as anxious as teenage girls before opening night of a Twilight movie while waiting to see what kind of shoes I purchased (well, as least *I* was).  Well, the wait is over.  Yesterday, in the mail, I received my Vibram Five Fingers KSOs:

I put them on as soon as I got home, tried them out on the treadmill, and think they will do just fine, thank you very much.

They fit pretty much like a sock (with toes).  I originally tried some on at Hudson Trail Outfiitters, and it took me several minutes to get all five toes in the right holes in the shoes (at one point, I had toes in the wrong holes, two toes in the same hole, and every combination you can think of.  At times, I have a very sad existence).  Well, at home, trying on my Five Fingers on for the first time, I had the same issue.

How do they feel? great.  They feel fine walking around, and I like the fact that I can *feel* the ground when I walk.  How do they feel running? Well, good!  Today I ran a total of two miles (I thought it would sound longer if I spelled it out, rather than typing '2') at a 9:43 pace.  I didn't intend to run that slow, I just did.  I'm getting used to landing on my forefoot and I'm taking noticeably shorter strides, so it'll take a while before I can run more than 3-4 miles in them, and I'm sure that I'll be slow in them as well. I remember that when I started running in my Nike Free's, I couldn't do more than 3 or so miles at first.  And running in 3 in those Nike Free shoes felt like running 6 in normal running shoes, due to the extra support your actual legs and feet need to provide in your running (rather than your running shoes).  I'm feeling the same here with the Five Fingers (fans call the Vibram Five Fingers the 'VFF' -- I don't think I'm there yet).  I felt my feet engaging in my run, and landing on my forefoot adds stress to my tendons, but I think that's a good thing (once they build up strength).  As long as I increase my miles very very gradually with these Vibram shoes, I should be okay.  If I took off and ran a 10 miler in these shoes, well, my feet wouldn't feel so great.

The other think I was worried about (well, worried is a strong word, concerned? fretful?) was how to tell others who I am and who to contact after a car knocks me off the road without my handy-dandy Road Id.  I use a Road Id on my normal running shoes, as they attach to my laces.  Well, with the Vibram's, no laces. I then remembered that I embraced the concept of Road Id way before they got all the nifty devices (wrist bands, shoe bands, ankle bands, interactive bands, etc.) and I still have the original 'Fixx' necklace (it looks like a dog tag). The hardest part about the Fixx is remembering to put it on. That's why I got the shoe Id in the first place. (as you all know, the Fixx was named after Jim Fixx, a popular runner and author who helped start the 2nd running revolution in the 1970's).

All of you who run, get a Road Id.  Seriously.  Especially out in this area, there's lots of traffic, and if you run early morning, when drivers are mostly just focusing on getting to work, they may not see you.  If you are unconscious lying on the side of the road, the Road Id will tell the first responders who you are, emergency contact info, as well as any drug allergies you may have.  Oh, and your blood type.  Get it.

Anyway, the great wait is over.  Keep on running!

Comments and Runs

So after my post yesterday saying that gosh, there's *no* way that pain on my bottom of my heel could be plantar fasciitis, one of my friends comment in facebook, that (and I'm paraphrasing here) 'hate to break the news, but *yes* the pain could certainly be plantar fasciitis, geesh' (maybe I added the 'geesh').  Huh.. she's right.  I always thought it was 'old man' pain -- something I got when I woke up and hobbled around the house until it went away.  Now that I think about it, it only happened when I increased my mileage, or increased by speed, or just trained in general :-)

So maybe I have it.  On the other hand, I've had it for a long time (I think).  It only happens after waking up, and after I've been sitting for awhile (mostly after I drive to work on days when I ran that morning).  But it goes away, and in the afternoon or evening, don't even feel it (unless I run then).  I'll have to keep an eye on it (plus, keep up with my stretching, which I'm not very habitual about).

I did run this morning. A nice, easy (9:13 pace), 3 miler wearing my Nike Free's.  Plus, the duct tape helped.  About a year ago, the heel fabric split along a seam.  At first, it didn't really seem to do anything bad.  However, this year, very noticeable now that there's a lot of dirt and sand on the roads due to the snow, every time I wore them I would get a pile of sand inside the shoe with the split seam in the heel.  So, after applying some very sticky duct tape to seal the seam, and voila! no more sand in my shoes.  I have a feeling that the duct tape is a fairly short term fix, but then again, I really don't feel like purchasing another pair of Nike Free's, nor anything made by Nike (click here for why).

Tomorrow, I should run.  Saturday, the National (Half) Marathon.  Metro opens at 5:00 am.. Working backwards to figure out what time I need to wake up to get ready and be at the metro at 5:00 am makes me think that I'll be getting up just as some late night party-goers will just be getting home... oy.