That Didn't Go So Well

Wow, nothing went right with tonight's run (well, except for the weather).  On this unseasonable evening, to say the least, I managed 4 painful miles.  Painful miles.  It all started out well enough.  My hip has been sore for a day or so now, and I'm still not really sure why.  I figured, I'll warm it up and it will be okay.  Ummmm, no.  Turns out, everything hurts: my feet, my right knee, my left quad and hip.  I can't win...

Well, here's the (flat) route:

This route follows the relatively flat trail system that parallels the creek and I-35.  It should have been a pleasant run, but it wasn't happening today.  The run goes up to the furthest north point first, then all the way down the trail, then back up to Johnson Drive.

I was hoping to take it another mile and a half south, but it was not in the cards.  As such, my 7 mile run turned into a painful limp session.  The only hill to speak of is going up and down Johnson drive, and as it turns out, the run back up was the least painful part.  Something about running downhill, or otherwise flat that's killing me right now.  I also started out too fast, but I don't think that's what made me hurt.

I'm thinking tomorrow is out, and I'm trying to suffer through a recovery drink.  This GU post-workout mix is just awful.  I'm not a milk drinker, but I might have to give chocolate milk another go.  From here, I'm not sure what to think.  My formal training will need to start soon, and I need to figure out what's going on here. Is it my form?  My shoes?  What am I doing wrong?


The mileage for the month: 52.90 Miles.  Not 60, but it's a start.

D

Running Total:
January: 52.90
2012:  52.90

Post-Hill Slog Day

I was determined to get out there the day after my big hill run.  Once I knew that Erin was at her parents house (and I'd have a ride home), I hit the road.  I'm learning that the "inclines" I once considered hills are nothing, so I guess that's a good thing.  The run:

There were fewer hills (except for the very end).  All in all, a pretty standard recovery run.

As you might be able to see, I tried to stick to as many side roads as possible.  It's sort of a quest of mine to run all the streets in this area of town by the time my training is done.  I'm not super concerned about getting every court and nook there is, but I'd like to hit all of the through streets.  We'll see.  Maybe I'll create some sort of overlay when I'm done to see just how much pavement I've hit.

So far, I'm feeling... decent.  I was definitely a little sore on this run, but I keep getting the same nagging pains in my feet and hips.  This makes me think I'm either doing something wrong, or I need to check out my footwear.  It was pretty cold last night (pushing 40 degrees) and I was only wearing shorts, so I wonder if I need to maybe check out wearing tights or bike shorts at the least when it's cold out.  My calf/Achilles was feeling good though, so I have that going for me.

I had some salmon, "enriched" pasta w/ pesto, and baked sweet potato for dinner, and all right after I finished my run.  I think that was a good way to cap off the night.  I'm hoping to get a run in on Saturday - during the day (sunlight, Ahhh!).  I might even hit the trail by I-35 for a nice 5 miler.   We shall see.  I suppose I still have a shot at 60 miles for the month, so that's what I'm going for (in 2 runs over the next 4 days).

With that, good times... 

D

Running Total:
January: 48.82
2012:  48.82

887 Calories, No Asthma!

Erin and I clicked off another run tonight.  The goal was to "embrace" hills, and that's exactly what we did.  We really set out for a decent run, as we've been slacking a bit lately.  If we can lay out a few more like this, I feel like we'll be back on track and ready for a formal training program to begin.  Here's the route:

There were 7 "good, quality" hills on this route.  Doing this route several times in a given month will make you a beast.  Right now, that's my goal.  HR Stats included this time!

As you can see, I added HR stats for my run.  My HR chest strap came in, so I broke it out for this run.  Worth noting, I burned 887 calories!  That's a pretty decent indication that this route was hilly.  According to my watch, 30% of that was fat; I think that's based on my average HR, or how long it was at the lower setting vs. the higher one.  Somewhere I read that if your HR is really high, you're going to be closer to 20%, vs upwards of 35-50% for a lower HR.  Someone will have to correct me on that until I can substantiate that a little better.

I'm beginning to think that mapmyrun.com is working with a relatively incomplete data set .  From where we finished 1 big climb (and then a big downhill) and started another big climb, apparently only dropped 5 feet on the big downhill.  It probably should have been more like 60 feet, leading me to believe that either it didn't give the full elevation of my first climb.  Maybe hard to explain in a sentence or two, but I'm calling into question the elevation points that they use.  In my mind at least, their "total elevation gain" that they offer you is a tad bit, well, off.  Oh well, it's a good approximation of what I can expect.  Worth noting that even though my start and finish point are the same, they are off about 25 feet in elevation...

The other thing that I don't think is being accurately captured is the total distance, given the change in elevation.  The only benchmark distance I remembered to check was the 2 mile mark, which we met in 18 minutes (in spite of 2 big hills en route).  I really don't think we slowed down a lot from then on (if anything, we sped up as we warmed up).  I'm not sure that the 6 miles took us 57ish minutes.  Is it possible that we went further than 6 miles?  Likely, though I can't confirm that until I drive/bike it.  In time.

Aside from my whining about the website, the run was excellent.  I've always struggled with running up hills, so I can only look forward to a full season of taking them head on.  I want to become a better runner, and I feel confident that this is where it starts.   Good times.

Okay, homework and off to bed.  Want to get my mileage above 50 at least for this month.  Geesh, thought 75 would be simple...

D

Running Total:
January: 43.32
2012:  43.32

Bad Habits

Two things didn't go right on this run:

1.  IT WAS A LONG TIME SINCE MY LAST RUN.  That has to stop.
2.  Asthma.  I was not prepared, and it got the best of me.

Aside from the weather being a balmy 57 degrees with no wind to speak of, I had an asthma attack right at the beginning of the run.  This resulted in Erin and my run starting on a very steep downhill pitch for a quarter mile, and then having to turn around to go back up to her parents house to get my inhaler (which I forgot to bring with me).  Along with that, it was my "emergency inhaler", the one I use when I don't have my "good" one handy.  Yeah, it's bad stuff.  Even having used it, it felt like I was running at 80-85% of actual lung capacity. That's tough on a long run.  I will not make that mistake again... yuck.

That said, this was our first go at the "Irish Run", and we did it in reverse.

The "Irish Run" - with the name given because it reminds us of the hills of Wales.  The "Welsh Run" is not as catchy.  It really does feel like a whole other country down by the river.  The bluffs are huge and unforgiving.

There are hills, HILLS I tell you!  If the run is completed straight through, there's really only 1 MONSTER Hill to speak of, but since we had to double back for my inhaler, we got to tackle another soul crusher.  If you look at our elevation profile for the run, you'll see where the hill is:

This grading is in the context of a 6.7 mile run.  You can obviously see where the big hill is at.  Worth noting, the first hill is lost in the shuffle due to it being a short stretch that we had to double back on.

If you map only the "steep" part of the run, you get a better idea of just how intense it is.  I've mapped that stretch over and over again, only to conclude that there may be a bit of elevation data that skews the steepest part of the climb (showing a 20% grade!), but rest assured, it's very steep by any scale.  The ground was wet, and our feet were slipping through the toughest part!  As mentioned earlier, we were running this route in the "reverse direction" this time.  Of course, this is normally to prevent having to run up this beast of a climb.  However, I think we might have to incorporate this into more runs as it probably will help the most. 

I've been reading some more in my marathon training book about how best to develop your running/training schedule and what to prioritize/work on.  Hill climbing was big on the list, and I hope to lay out some thoughts before the big schedule comes out here in a few weeks.  

Runs have been hard to come by lately.  While we did get a good run in on Sunday, Monday was met with a bout of food poisoning.  Today involved a family dinner in Lawrence.  I fully intend on running tomorrow night (a decent one) to get back on track.  I've got a lot of planning/sorting out to do in only a short amount of time to commit to this endeavor.  I am well off my mileage goal for the month.  :(

With that - bed time.   - D

Running Total:
January: 37.32
2012:  37.32

Finally, back at it...

After some delay in getting outside (catching my Marathon Training partner on the couch pre-run), and the resulting addition of an extra layer (due to rapidly falling temps), we made it out on the street.  The run didn't feel... great, but that was mainly because of the Saturday we had.  We spent the majority of the late afternoon and evening hours (clear through 11:45pm) cleaning Allen Fieldhouse.  If you've done it before, you know that it can take a group of 30+ many, MANY hours to clean, and this was no exception.  I ran so many stairs... the pain will not subside.  I guess it's good though.

Here's the map:

The going was slow, but right now it's about getting the mileage.

Pretty plain Jane run.  It stays pretty flat for the duration (relatively speaking), but it gets the job done.  Since I'm still recovering, I wasn't looking for anything too crazy.  Running into an icy North wind on the back stretch wasn't very enjoyable, but what are you going to do.

I feel like running has given Erin and I a chance to talk more - that is, without having to talk over a babbling baby.  I think it's a positive, as a little more communication never hurt anyone.  It's good "planning time", so to speak.  As long as we try to avoid arguing :) - I think it's going to set the tone for a fun 26.2 in a couple of months.

I'm tired.  Sleep has been hard to come by as of the past few days.  Have to get up early to take Ellie to daycare too.  I'm a little under where I'd like to be as far as mileage is concerned (slow week), but with a few good weekends left and hopefully some warm temperatures, I think there's a chance I still hit 70.  We shall see.  Also, there was a big sale on RoadRunnerSports.com - 20% off everything for members.  I finally broke down and purchased a new chest strap for my heart rate monitor.  Great Success!  It should be here this week, and I'll start putting out some better stats on my runs.  Yay!

With that, peace out!

Darren

Running Total:
January: 30.54
2012:  30.54

It's Been a While.

I guess I should offer some explanation:

It got cold last week.  I'm somewhat of a weakling when it comes to cold, so I sat most of it out.  We had a little snow on the ground too.  I had good intentions of running Friday, but it just didn't happen.  Saturday, I cleaned Allen Fieldhouse after the KU vs. Iowa State Men's Basketball game.  I swear I ran a few miles in there trying to keep things going, and I got a great stair stepping workout in too.  I was actually more sore from that then any run I've done to date.

Sunday, I became and Uncle (for the first time).  I was actually all suited up and ready to run when we got the call.  That pretty much kept me busy for the rest of the night.

It is my hope that I can get a run in tonight (though it might be a shorter one).  It's supposed to cool off for the next few days, but I'm hoping I can man up and make it happen.

Good times.  I'm quite a ways behind on my goal of 70 miles this month, but I've got a few weekends left to make some big damage.  The weather is supposed to find it's way back into the 40's & 50's (with no snow to speak of), so I just need to start getting consistent and make it happen.

Hope to report back tonight with a run.

D

Why Not Post Another One Today...

Well, I did get a run in this evening - another "Touch the Swans" route:

I'm very happy with tonight's results.  I didn't set any records for the run time, but I did go non-stop.  I kept my breathing rhythm consistent throughout, and really never thought I was working too hard.  I'm starting to learn a few new streets and seeing some neighborhoods that I've never been though.  I suppose you have to find interesting things where you can when you're basically running in the same area.

I'm finding that I like to run on the actual asphalt road surfaces vs. the concrete sidewalks.  So much so that I'll run on the road, even when it's maybe a little busy.  Bike lanes have been my savior.  People say that the asphalt has more "give" when you're running, and I'd have to say I agree.  As the miles add up, I can really feel the difference.  Also, I like to run where the road is flat.  So often, the roads can slope downward to the shoulder for drainage purposes - sidewalks too!  So, basically on every road on the map above that slopes or has no bike lanes (except for the ones in the yellow color), I run right down the middle of the road - no worries about sloping!  Yes, I do move to the sides when motorists approach, and it helps that I'm running at night when traffic is lower.  It does make make you a little more aware of your surroundings (and less on the actual running), which is nice.  No, I don't run with headphones.

Anyway, the weather will be getting colder and snow flurries are on the way.  It might be a nice time to start some P90x (courtesy of Andrew, thanks man!) and possibly go and sign up for a community center membership.  We'll see what happens.  I need to make a doctor's appointment too, as my asthma meds are getting low.  I'm not sure if I'll get out to run if it drops below freezing, just because I have troubles with asthma attacks (and I'm a little weak, mentally at this point).

The mileage is starting to add up, and I'm feeling great.  I hope this can continue throughout the Winter and Spring when my actual training program starts!

Until next time,

Running Total:
January: 26.09
2012:  26.09

A Little Sore, but Still Kickin' It.

Last night, after remembering that I said I'd watch the National Championship game with Michael at the Hauber's house, I thought I'd just take a jog over there.  Erin took Ellie straight over from daycare, and I went home, changed and hit the pavement. It's only about 4.1 miles, but I figured I'd get a little creative on the run to stretch it out.  I ended up going 4.69 miles:

I took it easy.  I tried to keep my breathing consistent at 3 steps per breath in, 3 steps per breath out.  This is normally just fine on flat, downhill, or grades under 1%, but I really had to take it easy in a few places to keep that breathing rate. That occurred mainly in the last mile and a half where it gets really hilly (closer to the river).  I'm not really sure why I decided to do that, other than my thought that keeping that rhythm and forcing myself to run slower, I might succeed in keeping my heart rate in check.  It seemed to work.  I felt great at the end of the run.  Here's the elevation breakdown (courtesy of MapMyRun.com):

Well, tonight is supposed to be the last day of the unseasonably nice weather we've been experiencing as of late.  I'll probably try to sneak in a 5-6 miler and plan on resting/cross-training on Wednesday.  If I do manage a run tonight, I'll have another post coming along shortly.

Good times,

Running Total:
January: 20.20
2012:  20.20

2 More Runs to Add

Not too shabby,

I have to admit, this running thing is getting a little easier.  Another admission - I ran again on 1/5, which was the day after 1/4.  I honestly can't tell you the last time I ran on back to back days.  Kind of embarrassing, but it's true. Whew, off my chest.

I had a good conversation about running/training with Erin.  Basically, in conversation with HER sister Meredith (not mine), and brother-in-law Stephen, they were talking about a new heart-rate training strategy that they were working with.  Basically, you run, but never get your heart rate above a certain level.  If you hit it, you slow down until it's under control.  It's supposed to help you in the long run, and lower your race times.  As your endurance improves, you can do more with that lower rate.  Seems simple enough, and might be something I have to consider going forward.  I'm guilty of doing training runs in the upper 160's, and races in the low to mid 180's.  Not exactly practical for a marathon.  I need to order my dang chest strap already!

Okay, on to the run:

Not exactly an exciting run, but worth noting that it was the day after my first run of the new year.  I didn't feel any pain in my foot either.  I consider that a win.  It was an exceptionally nice day, and I was just glad to get something in.

Today, Erin and I went on a "longer" run.  I'm sure I'll look back and laugh about 7 miles being a long run, but it was a good warm up to full marathon training.  Here's the course we took today:

I think you can click on these maps to get a better view.  Basically, we set off to run a nice, pleasant 6 mile jog (or yog, with a soft j).  Things are never that simple when Erin gets involved though.  We did take a nice pace the whole way, as you can see (I found my watch!).  We did stop for the occasional stretch/clothes shedding, but it was definitely easy going.  There are a few big hills on 51st street around the 3 and 4 mile markers, but other than that it's fairly rolling/tame.

If you're starting to wonder why we always run to the North and West, it's mostly because of where we live in relation to traffic and hills.  To the South, it starts to get busy around Shawnee Mission Parkway, a major 6 lane traffic-way, and I-35 borders us about a half mile to the east.  There are other residential areas to the East of 35, but the do take a little time (and hills) to get to.  I'm sure we'll get there before this is all over though.  There is also an excellent, flat trail system that parallels I-35 on the west side.  We will be logging some serious miles on that route as the Winter-Spring progresses.  It's not well lit though, so it's less practical for winter running hours.

To these points, look for future runs to take us MUCH further North and West of our current running playground as well as further South (and maybe East).  We will branch out. It's also worth noting that North of 51st Street, the elevation starts dropping down to the Kansas River (about another mile or so North).  In the process, a good 250-300 feet of elevation loss occurs.  Therefore, for quicker/shorter runs, those committing routes are less practical.

All in all, it was a great run tonight - low 40's temps, and no concern with asthma.  Now it's time to sit back, eat some dinner, and watch a movie.  That, and take some pills for my knees.  Yowza!  Tomorrow is cross-training (soccer).

Peace out,   D

Running Total:
January: 15.51
2012:  15.51

First Run of the New Year!...

Finally got it going yesterday.  Here's the route:

This could be considered the "Touch the Swans" route.  Basically, run out from my house, to the west and north until you hit the Black Swan subdivision.  There are two "Black Swans" on the entry signs to the neighborhood that I touch when I get there.  Pretty simple.  There are MANY potential routes to get there as you can see from this map, but this is probably how I will refer to this "route" going forward.

Pretty happy about the run though.  My endurance "capacity" and overall feeling was pretty good, and I felt that I was moving at a decent pace.  What wasn't nice, was my right foot.  I have some special inserts for my shoes that combat a little "plantar fasciitis" problem in my left foot.  However, I wear the same insert on my right foot as well.  Usually, it doesn't give me much trouble, but I think that's going to have to change going forward.  I might swing by one of those "goodfeet" stores to see if they can help me out.

The route was nice, the weather was in the mid to upper 40's for the duration and I stayed plenty warm.  My asthma was held at bay, too.  Advair is a wonderful drug.  As for the time - I need to find my Polar HR watch!  That, and get a new heard rate strap for it.

I'm hoping to get in a 3-4 miler tonight just to keep things loose.  We shall see.  Yay, endorphins!

Until next time,       D
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Running Total:
January: 5.10
2012:  5.10

January: Slow start...

Imagine that.

Seems like it's been hard to get started.  I got a few quality runs last week (so I don't feel like a total bum), but I actually haven't gone for a run in the new year.  The weather is supposed to warm up though, so I think I'll start my "running" total tomorrow.

Since there's nothing to report on the running front, I figure I should lay out my goals and strategies for the next 5.5 months.  Generally speaking, I'll be focusing on a few key areas:

1. Diet
2. Strengthening
3. "Formal" Marathon Training

1.  Diet
There are lots of thoughts on dieting.  I try not to think about them.  I'm starting out on the "umm, try to be smart/cut 500 calories/day" plan.  Basically, it shakes out to:

• No calorie soda / limit diet soda (drink water/tea instead when practical)
• NO FAST FOOD (except for sandwich places - be smart about what I order)
• Above all, be smart, and everything in moderation.  

If I can stick to this plan, not only will I lose weight (combined w/ exercise), but I'll probably end up saving a buck or two.  Other than that, other points of emphasis:

• Eat breakfast
• Don't eat late at night.
• Develop a smart nutrition plan for workouts/recovery.

More to come on this front as I edjumakate myselfs on some eatin'.

2.  Strengthening

Basic weightlifting/resistance training should pay dividends over time.  It is my hope that with a basic weight lifting program, I will develop core strength, tone my upper body and ultimately further my goal of losing weight.  Erin and I will be joining a gym/community center in the coming week (hopefully), and I will have new information to report on that front coming up.  I will probably try to work with those that I know and consult other resources on the best workout strategy.

3.  "Formal" Marathon Training
Right now, I'm planning on using the month of January to "get loose".  As I approach February, I will begin a basic 18 week marathon training program to get me going with some regularity.  As this is my first marathon, I want to follow the well-developed plan of those who have gone before me.  The basic plan for said training  plan usually consist of:

Monday   |   Tuesday   |   Wednesday   |   Thursday   |   Friday   |   Saturday   |   Sunday
    Rest         Short Run     Short/Med Run     Short Run       Rest         Long Run       X/Train

The Short runs start out in the 3-4 mile range, but gradually increase to the 5-8 mile range.
The Medium runs start in the 4-6 mile range and jump to 7-10 miles.
The Long runs start at 6 miles, but increase all the way up to 20 about 3 weeks prior to the race.
All distances taper before the actual event.

There are several training plans I've read online that I intend to incorporate, but I will also use the Smart Marathon Training book by Jeff Horowitz.  The book comes complete with training guides for mileage, workouts, conditioning methods and diet information.

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For the month of January, I have a few goals that must be accomplished:

1.  Run 60-70 miles.  Shouldn't be thaaat hard to do.  Timing will be the most difficult aspect, but I need to figure that out anyway.
2.  Join a gym/community center.
3.  Visit the doctor to re-up my asthma meds.
4.  Figure out if I'm going to need a custom insole.
5.  ??????
6.  Profit.

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Final note:

As I haven't started to run yet, I thought I should throw out a few starting benchmarks.  This will tell me where I've started.  Even if I don't finish the marathon, I hope to improve on each and every one of these marks:

Weight: 187 lbs.
Pulse (at last blood donation): 66
Blood Pressure (same): 128/88

I hope to have weight lifting/flexibility benchmarks up soon.

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Okay - off to bed.  Hope to have more info for next time, and a report of a run.

Peace