Yesterday (12-26) I worked out at the gym. Burned 800 calories on the elliptical and my shortened weight routine.
Today, another 3.17 miles! And the same time as my December 24 run - 34:30. This time, however, I noted that my heart rate did not go above 170, and I was able to run the whole way. 14 hours later, I feel just a bit tight in my right hamstring, and a small bit of pain in my right ankle. But not much. However, I am feeling some weird twitch in my left hip, right where my gluteus maximus meets my femur. It's like someone is tapping it lightly with a small hammer. I don't know how else to explain this.
We'll see how I feel tomorrow. I'm thinking of going back to the gym and doing intervals on the treadmill. Treadmill running is a great deal easier than road running, because the "ground" is being "pulled out" from under you. So I can get a decent cardio workout with less stress on my legs, and it will be a LOT less boring than the Elliptical.
Distance/time: 3.17 miles in 34:30. Average 10:53 per mile. Weather: 26 degrees with 19 degree wind chill. Clothing: Polyester cap; polyester ear warmer; long sleeve shirt; running jacket; running gloves; two pair of pants; cotton socks. I started out a little more cold on the upper than I would have liked, but warmed up nicely after the first mile. I'm glad I didn't wear an extra shirt. Pre run: Water. Post run: Standard protein shake.
5k
My First 5k!
Monday, December 27, 2010
Friday, December 24, 2010
12-24-2010 Run - Merry Christmas!
We are spending Christmas with my wife's family, so I mapped out a 2.5 mile run in their neighborhood. After running the first mile, my heart rate was sustaining above 170, so I decided to walk for about 45 seconds and take a drink of Accelerade. My heart rate dropped to 155 and I started running again. I felt a lot better after the re-start; my heart rate stayed in the 160's for the rest of the run. My ankle and calf felt much better today. When I completed the 2.5 miles, I felt really good, so I did another lap around the block (0.35 miles), and when done with that, I did another one. Longest run yet of 3.17 miles!
After the second lap my ankle started to complain just a bit, with the onset of shin splints. So called it quits after that. I did some stretching and took a shower. Later in the evening I have no signs of Delayed Onset Muscle Soreness (DOMS), so I'm feeling good right now. I don't want to get my hopes up, but I might be able to start increasing my mileage again.
A note on polyester socks: When my feet get wet, which often happens during the snowy slushy weather, my feet feel slimy. Not sure if I like polyester socks or not.
A note on eating: Carbohydrates before the run, protein afterwords. Today I had pancakes at Cracker Barrel, with orange juice. I finished the breakfast at 11:30 am. I began my warmups for the run at 1:15 pm. I find it works well to wait 1 1/2 hours to 2 hours after eating before running.
Total distance: 3.17 miles. Total time: 34:30. Average mile: 10:53. Weather: 29, wind chill 24. Clothing: Polyester cap; polyester ear warmer; long sleeve running shirt; running jacket; running gloves; running shorts and exercise pants; polyester socks. Pre run: water. Post Run: Standard protein shake.
After the second lap my ankle started to complain just a bit, with the onset of shin splints. So called it quits after that. I did some stretching and took a shower. Later in the evening I have no signs of Delayed Onset Muscle Soreness (DOMS), so I'm feeling good right now. I don't want to get my hopes up, but I might be able to start increasing my mileage again.
A note on polyester socks: When my feet get wet, which often happens during the snowy slushy weather, my feet feel slimy. Not sure if I like polyester socks or not.
A note on eating: Carbohydrates before the run, protein afterwords. Today I had pancakes at Cracker Barrel, with orange juice. I finished the breakfast at 11:30 am. I began my warmups for the run at 1:15 pm. I find it works well to wait 1 1/2 hours to 2 hours after eating before running.
Total distance: 3.17 miles. Total time: 34:30. Average mile: 10:53. Weather: 29, wind chill 24. Clothing: Polyester cap; polyester ear warmer; long sleeve running shirt; running jacket; running gloves; running shorts and exercise pants; polyester socks. Pre run: water. Post Run: Standard protein shake.
12-22-2010 Run
Nothing interesting to write except that I ran 2.3 miles in 27:54. A bit slow but I ran all the way.
Monday, December 20, 2010
12-20-2010 Run - Back on the Road!
Today I ran for the first time on the road since my 5k. Well, actually I have been on the road twice since then, but both times I considered unsuccessful because I had to walk for a large portion of those runs. Today, though, I managed to make it 1.7 miles with no walking, with a time of 17:37 - average pace 10:21. Not bad! I would have been happy with a 12 minute pace, but I find it tough to go that slow - I can't get into a rhythm. I wanted to go further but decided against it. I did not want to re-injure anything.
I've discovered that I can't do a complete dynamic warm-up, nor can I do a complete static warm-up. I need to do a combination. Today I tried doing some of the static stretches first, followed by the dynamic stretches. The static stretches were the calf stretch, hurdler's stretch (hamstrings), and that whatever-you-call-it pretzel stretch for the IT band. The dynamic stretches were the leg swing (groin), hackey-sack, butt-kicks (quads), walking lunges (hip flexors), and toy soldiers (hamstrings and glutes). I eliminated the pike stretch for the calves (I never really did figure out how that was supposed to stretch the calf). That seemed to work well. I felt quite good during the run.
One more thing to note - I did have my fuel belt on with one bottle full of Accelerade, but never took a drink. Didn't feel like I needed to. And I forgot that I had it on. Nice design.
Time: 1.7 miles in 17:36 - 10:21 pace. Weather: 15 degrees with no wind. Clothing: baseball cap, polyester ear warmer, long sleeve shirt, short sleeve shirt, running jacket, running gloves, running shorts, exercise pants, cotton socks. Felt comfortable after the first mile. The regular baseball cap was just a bit warm - next time opt for the polyester cap. (I must stress that there was NO wind, which is rare this time of year. The slightest breeze would have called for warmer clothing). Pre run beverage: Water. Post run: Standard protein shake.
I've discovered that I can't do a complete dynamic warm-up, nor can I do a complete static warm-up. I need to do a combination. Today I tried doing some of the static stretches first, followed by the dynamic stretches. The static stretches were the calf stretch, hurdler's stretch (hamstrings), and that whatever-you-call-it pretzel stretch for the IT band. The dynamic stretches were the leg swing (groin), hackey-sack, butt-kicks (quads), walking lunges (hip flexors), and toy soldiers (hamstrings and glutes). I eliminated the pike stretch for the calves (I never really did figure out how that was supposed to stretch the calf). That seemed to work well. I felt quite good during the run.
One more thing to note - I did have my fuel belt on with one bottle full of Accelerade, but never took a drink. Didn't feel like I needed to. And I forgot that I had it on. Nice design.
Time: 1.7 miles in 17:36 - 10:21 pace. Weather: 15 degrees with no wind. Clothing: baseball cap, polyester ear warmer, long sleeve shirt, short sleeve shirt, running jacket, running gloves, running shorts, exercise pants, cotton socks. Felt comfortable after the first mile. The regular baseball cap was just a bit warm - next time opt for the polyester cap. (I must stress that there was NO wind, which is rare this time of year. The slightest breeze would have called for warmer clothing). Pre run beverage: Water. Post run: Standard protein shake.
12-17-2010 - Another Treadmill Run, but better this time
I think my calf is finally starting to heal. Or more precisely, almost finished healing (the body immediately begins to heal anything that gets damaged - or at least make an attempt). I made the mistake of skipping lunch (actually forgot to eat lunch), and then eating some food right before going to the gym. Once at the gym, I did my dynamic stretching and hit the treadmill. My calf and ankle felt good, but my whole body felt very sluggish and heavy, and I had a very hard time breathing, even at a slow speed of 5 mph (12 minute mile pace). After walking twice over the course of 1.5 miles, I stopped, took a break, and did some more stretching.
I was feeling better so I went back to the treadmill - what a difference! I went for a mile at a 12 minute pace, then actually did a sprint for about 30 seconds. I ended up running 1.7 miles. I wanted to go further, but decided not to because I did not want to risk my ankle or calf.
Afterwords, my ankle and calf felt a lot better. I did some static stretching this time and went home. I think if this holds up I might be able to do some actual road running on Sunday.
I was feeling better so I went back to the treadmill - what a difference! I went for a mile at a 12 minute pace, then actually did a sprint for about 30 seconds. I ended up running 1.7 miles. I wanted to go further, but decided not to because I did not want to risk my ankle or calf.
Afterwords, my ankle and calf felt a lot better. I did some static stretching this time and went home. I think if this holds up I might be able to do some actual road running on Sunday.
Wednesday, December 15, 2010
12-15-2010 - Reduced to the Treadmill
I went to the gym today intending on burning off some calories on the elliptical and preventing some muscle atrophy, since I haven't run in 10 days. My last two attempts resulted in nothing but aggravating some injury that I still can't figure out what it is. I took a look at the treadmills, and thought to myself, "well, I have my running shoes... it's better than nothing". So I laced up the running shoes and headed for the studio room where I did my stretching routine.
I hit the treadmill and did a warm up walk for a few minutes at 3 mph. Then I ramped up the speed to 5 mph (12 minute mile pace) and made it for 1.5 miles before slowing back down to 3 mph and walking for a tenth of a mile. My right calf was feeling quite well and warm, but my right ankle joint was hurting just a bit. After walking for a tenth, I ran for another mile (total 2.5 miles) and decided to call it quits. After cooling down at 2 mph I hit the weights.
Before getting too excited about running 2.5 miles, I must remind myself that treadmill running with a zero incline setting is a TON easier than running on pavement, since the "ground" is literally being pulled out from under you. But I was running, and that's a positive step.
I decided not to do any lower body exercises, except for leg raises, because running is enough, and my right leg is still not feeling great. So I did back extensions, crunches, leg lifts, and assisted chin-ups. I modified the leg lifts to only lift one leg at a time, leaving the other leg hanging. This will force my pelvis to stay vertical, in line with my upper body, so the leg lift action comes strictly from the hip flexors (psoas major, psoas minor, and illiacus). If the pelvis was allowed to rotate upwards, then the abs would be allowed to assist, which I did not want to happen. The goal was to isolate the hip flexors.
As of this writing, which is about five hours after the workout, my right calf feels quite strange - I get these little twitches every now and then, and it feels stiff after sitting for a while. I can't quite figure out if this is good soreness or bad soreness; one thought that ran through my mind was "pins and needles", which would indicate possible "compartment syndrome", which would be bad. But that is usually accompanied by extreme pain that won't be stopped with morphine. Which means I would not be walking.
Another thought is damage to the plantaris muscle, which is a small, and quite frankly, useless, muscle deep in the calf. It works with the soleus and the gastrocnemious to plantar flex the foot. 7% of people don't even have a plantaris. But as small and useless as it is, damaging this muscle can be somewhat debilitating, because the brain is expecting feedback from this muscle to help control the calf group. A complete rupture of this little guy can keep you hobbling for a couple of weeks until the brain figures out that it's not there anymore, and switches to something else for feedback.
So in the meantime, ice will (again) be my friend. And maybe I'll try some heat to relax the muscles.
I hit the treadmill and did a warm up walk for a few minutes at 3 mph. Then I ramped up the speed to 5 mph (12 minute mile pace) and made it for 1.5 miles before slowing back down to 3 mph and walking for a tenth of a mile. My right calf was feeling quite well and warm, but my right ankle joint was hurting just a bit. After walking for a tenth, I ran for another mile (total 2.5 miles) and decided to call it quits. After cooling down at 2 mph I hit the weights.
Before getting too excited about running 2.5 miles, I must remind myself that treadmill running with a zero incline setting is a TON easier than running on pavement, since the "ground" is literally being pulled out from under you. But I was running, and that's a positive step.
I decided not to do any lower body exercises, except for leg raises, because running is enough, and my right leg is still not feeling great. So I did back extensions, crunches, leg lifts, and assisted chin-ups. I modified the leg lifts to only lift one leg at a time, leaving the other leg hanging. This will force my pelvis to stay vertical, in line with my upper body, so the leg lift action comes strictly from the hip flexors (psoas major, psoas minor, and illiacus). If the pelvis was allowed to rotate upwards, then the abs would be allowed to assist, which I did not want to happen. The goal was to isolate the hip flexors.
As of this writing, which is about five hours after the workout, my right calf feels quite strange - I get these little twitches every now and then, and it feels stiff after sitting for a while. I can't quite figure out if this is good soreness or bad soreness; one thought that ran through my mind was "pins and needles", which would indicate possible "compartment syndrome", which would be bad. But that is usually accompanied by extreme pain that won't be stopped with morphine. Which means I would not be walking.
Another thought is damage to the plantaris muscle, which is a small, and quite frankly, useless, muscle deep in the calf. It works with the soleus and the gastrocnemious to plantar flex the foot. 7% of people don't even have a plantaris. But as small and useless as it is, damaging this muscle can be somewhat debilitating, because the brain is expecting feedback from this muscle to help control the calf group. A complete rupture of this little guy can keep you hobbling for a couple of weeks until the brain figures out that it's not there anymore, and switches to something else for feedback.
So in the meantime, ice will (again) be my friend. And maybe I'll try some heat to relax the muscles.
Saturday, December 11, 2010
12-5 to 12-11-2010: Getting Discouraged...
After my 5k on December 4, I was pretty excited and already started looking on the internet for another race. On December 6, I went to the gym, did a low intensity, 700 calorie workout on the eliptical, followed by a weight lifting routine. I felt like I was on all cylinders! Then on Tuesday, December 7, I tried to go for a run - and my right ankle screamed "stop!" I managed to squeeze out 1.7 miles with a lot of walking. This did not feel good. I made an appointment with a physical therapist for Thursday morning, December 9.
The therapist said that my calf muscles are not flexible enough. I can only dorsiflex my feet (bend them towards my shins) by 7.5 degrees, and I should have 10 degrees. So that is why I'm having so many issues with my ankles. But the question is, if both feet have a flexibility issue, why is it only my right side that seems to be getting beat up? After having me do a few exercises, he believes that my right leg is not reaching out as far as the left leg, so when it lands, it takes more pressure than it should. He also noted that whenever he asked me to do something involving one leg, I would always start with my left - so I am favoring my left leg.
His recommendation was to do walking lunges, making sure I keep my hips square. This will strengthen the muscles that control my stride length (I assume my hip flexors), and bring balance between the two sides. He also taught me how to do calf stretches correctly: most people (myself included) tend to rotate the foot outward slightly, which allows you to go farther, but dis-engages part of the gastrocnemious muscle. Make sure my foot is square to the tibia, then slightly suppinate the foot, while keeping the ball of the foot on the ground. When I did that, my calf and ankle felt better almost immediately.
He also recommended that I do my leg exercises separately - in other words, when doing leg curls, do them one leg at a time, instead of both legs at once. This will prevent the body from favoring one side or the other. This applies especially to hamstrings and calves; not sure if I am going to incorporate quads and glutes on this or not. I'll have to figure this out.
I had a chat with my personal trainer at the gym on Friday, and discussed these issues. He watched me do my walking lunges and helped me get the feel for them, so I can now do them correctly on my own. He also wants me to continue increasing my mileage until I get to five miles; at that time I will be able to start mixing my training runs by doing three mile "tempo" runs, and five mile "slower runs", and possibly some intervals as well.
On Saturday, December 11, my ankle was feeling a lot better, so I tried to run. I ended up with the same results as Tuesday's run - 1.7 miles with a lot of walking. This time, however, I iced my ankle right away upon return. We will see how that goes. I'm getting a bit frustrated with my ankle issues. It doesn't seem like 3 miles is a lot, but I guess it is. No wonder I had so much trouble running track in high school; all the coaches did was beat on you, run-run-run hard every day, and not allowing proper rest and recovery techniques.
The therapist said that my calf muscles are not flexible enough. I can only dorsiflex my feet (bend them towards my shins) by 7.5 degrees, and I should have 10 degrees. So that is why I'm having so many issues with my ankles. But the question is, if both feet have a flexibility issue, why is it only my right side that seems to be getting beat up? After having me do a few exercises, he believes that my right leg is not reaching out as far as the left leg, so when it lands, it takes more pressure than it should. He also noted that whenever he asked me to do something involving one leg, I would always start with my left - so I am favoring my left leg.
His recommendation was to do walking lunges, making sure I keep my hips square. This will strengthen the muscles that control my stride length (I assume my hip flexors), and bring balance between the two sides. He also taught me how to do calf stretches correctly: most people (myself included) tend to rotate the foot outward slightly, which allows you to go farther, but dis-engages part of the gastrocnemious muscle. Make sure my foot is square to the tibia, then slightly suppinate the foot, while keeping the ball of the foot on the ground. When I did that, my calf and ankle felt better almost immediately.
He also recommended that I do my leg exercises separately - in other words, when doing leg curls, do them one leg at a time, instead of both legs at once. This will prevent the body from favoring one side or the other. This applies especially to hamstrings and calves; not sure if I am going to incorporate quads and glutes on this or not. I'll have to figure this out.
I had a chat with my personal trainer at the gym on Friday, and discussed these issues. He watched me do my walking lunges and helped me get the feel for them, so I can now do them correctly on my own. He also wants me to continue increasing my mileage until I get to five miles; at that time I will be able to start mixing my training runs by doing three mile "tempo" runs, and five mile "slower runs", and possibly some intervals as well.
On Saturday, December 11, my ankle was feeling a lot better, so I tried to run. I ended up with the same results as Tuesday's run - 1.7 miles with a lot of walking. This time, however, I iced my ankle right away upon return. We will see how that goes. I'm getting a bit frustrated with my ankle issues. It doesn't seem like 3 miles is a lot, but I guess it is. No wonder I had so much trouble running track in high school; all the coaches did was beat on you, run-run-run hard every day, and not allowing proper rest and recovery techniques.
Sunday, December 5, 2010
12-4-2010 - 5k Race!
Today I ran my first 5k. Yay! It was the Jingle Bell run, which is a charity run to raise money for arthritis. Now, I do agree that arthritis is a debilitating disease, and we (as in humanity) do need to do research on it. But I was not doing this race to benefit arthritis; I was doing it to benefit me. Although I did make a donation over and above the entry fee, just so I didn't seem like a prick.
I was not sure what to expect, so I got there plenty early, knowing that parking was going to be a hassle. I already stopped by the day before to register and pick up my race packet, so I didn't have to worry about that. The race packet contained a long sleeve cotton T-shirt; I considered wearing it, to show my pride, but I've never run nor worked out in cotton before, so I opted not to because I did not want to be uncomfortable. (Race day is not the day to try new things - that is what training time is for.) I was relieved to see that not everyone was wearing the shirt; some were, some weren't.
The temperature was 32 and snowing, with a slight breeze, so prior experience told me to wear a polyester running cap, polyester ear warmer, long sleeve polyester shirt, running jacket, running gloves, running shorts, and polyester pants. The only variable was the snow; I've never run in snow, so I opted for cotton socks to keep a bit more warmth. I also brought a change of pants, socks, and shoes in my duffel bag.
Charter Fitness was there offering deals on memberships. I'm already a member at another gym, so I didn't sign up. But one of their people led a static stretching routine for running. I've recently switched to a dynamic routine, so I opted not to follow along. But I was wondering how I was going to do the dynamic routine with all these people here.
One of my wife's co-workers, Melissa, was there. She has been running far longer than I have, and even did some triathlons here and there. We found her and chatted with her for a bit. I was also looking for my personal trainer, Tim, but discovered later that he was out with a sinus infection. (Ick)! I'm glad my wife was there, because I probably would have felt somewhat lonely with all those people.
At 8:55 am they called for the children's race to start, and the place cleared out somewhat. I changed into my running shoes and pinned on my race bib (number 842). I also tied the requisite jingle bells to my left shoe. Then at 9:15, they called for the runners to proceed to the start line. The place began to clear out enough for me to do my dynamic stretching routine. I strapped on my Fuel Belt (one bottle of Accelerade), then we (my wife and I) joined the march to the starting line. I made one last pit stop, then as soon as we got out the door, my wife gave me a kiss and said "goodbye". She does not like to be cold.
We crossed the foot bridge over the Root River and made our way through Island Park to the start line, which was at the East branch of the Root River right where Kinzie Avenue turns into Liberty Street. Runners to the right, walkers to the left. I went to the right. I went towards the back of the pack, thinking that I was one of the slower ones. That turned out to be a mistake. When the gun went off, I ended up standing there for about 45 seconds before I even moved; then, for the first 1/4 mile, I was running quite slowly just waiting for the pack to open up. Someone next to me said "next time I'm starting closer to the front". I turned and nodded, and several others did too. At least I'm not the only newbie in the group.
We ran South down Kinzie Avenue over the Root River Bridge and turned left down Horlick Drive, underneath West Sixth Street. Part way down Horlick Drive we made a U-Turn and came back the other way. Back to Kinzie Ave, we passed up the intersection and headed for the foot path back over the Root River. As we were going North on the foot path along the river, we were cheered on by Santa and Mrs. Clause, and one of his reindeer.
It was at this point that I cannot help but notice that there were a lot of people that just don't know how to pace themselves. Several people were running fast for 50 yards, then walking 50 yards, and so on, and mumbling that they aren't doing well or that they are so slow. I wonder how many people are just strapping on a pair of department store running shoes saying to themselves "I'm gonna run a 5k next week". Even though this was my first official race, it made me feel good that I was more prepared than probably half the new people in the field.
Continuing on towards Spring Street, the lead runner was already coming back the other way, and missed the turn headed to the finish line. The race officials yelled for him to come back. He did turn around and went the right way, but yikes - bad mistake, and probably cost him a few seconds. Under the Spring Street bridge we went, single file (the lead runners were coming the other way) and we emerged on the other side at Brose Park and turned left. It was at this point where I noted that my right ankle was starting to complain a bit, and I considered taking a walk break; but I decided to push forward. I could see a large portion of the course in front of me - Oh my gosh we have to run UP Lincoln Hill! (More on that later). We then crossed yet another foot path over the Root River. The race official was yelling "Single File! Runners Coming! Stay to the right!" So I did. Fortunately the line was running at a comfortable speed.
Once over the river and into Lincoln Park, we turned right on Dominik drive, and I started to pass runners. We made a U-turn, then saw the hill that everyone was talking about - Lincoln Hill. I knew there was a hill, but Lincoln Hill? I guess I was better off not knowing ahead of time. Oh well. I did hear that a lot of people like to walk up the hill, and so they did. I did not. I ran up the whole length, passing a whole lot of people that I never saw again. Once at the top, I checked my heart rate monitor; 191 bpm. That's a bit fast. I figured I'd better walk before I fall over or my heart explodes. We turned right down Prospect Street, I walked for about a minute, and when my heart rate was below 170, I started again. After a couple of blocks we made a U-turn, and I saw a LOT of people huffing and puffing just coming off the hill. Seemed like none of them wanted to take a walk break. My friend Ben, while he was training for his 50 mile Ultramarathon, gave me an insight into his strategy: If you have to walk, fine... just do it before your body forces you to walk.
On I went, and headed back towards Lincoln Hill - to go down.
You might think that going down hill is a no-brainer - run like crazy to pick up time. Think again. Downhill running can cause the nastiest shin splints you can think of. So I picked up speed until I could feel the onset of shin splints, then backed off just a bit and held that pace. Meanwhile, two runners zoomed by me. When I caught up to them at the bottom, they were walking, painfully, holding their shins. They should have consulted me before following that strategy. I would have explained to them the roll of the Anterior Tibialis muscle in stabilizing the foot, and the eccentric loading placed on that muscle during downhill running. But I digress.
Back to the footbridge, over the river, through Brose Park - I was really feeling good during that stretch. I conquered the hill, my heart did NOT explode, I exercised restraint going downhill and staved off shin splints, and I was still passing runners - albeit not as many. Going underneath Spring Street, I wanted to pick it up a notch, but the path was too narrow and the walkers were coming against me. So I had to wait until we were back on the other side.
We made the turn towards the field on the North side of Lutheran High - the one where the lead runner went the wrong way - and I saw the 3 mile marker. Someone was yelling "one tenth to go!" People were cheering us in. I felt good and really picked it up. Suddenly, I saw someone passing me. I made up my mind at the start that I wouldn't care about people passing me - I was here to survive, and that's it. But for some reason, at this particular moment in time, I started to care. Don't know why - I just did. Actually, I do know why. But I can't explain it. I simply made up my mind that I did not want this person to pass me. Then I saw that this person was less than 5 feet tall, probably 12 years old, and wearing a pink running jacket with a pony tail flopping behind. Now I REALLY did not want this person to pass!
I started sprinting. She was hanging with me. I went faster and faster, all the while she was with me. The crowd was cheering us... well, probably her... on. We ended up crossing the finish line together, although someone told me that she edged me out by a stride. I can't say I didn't care. For some reason I did care. I checked my watch and my time was 34:14.
Back inside, I found Julie, grabbed my protein shake, and did some static stretching. We went into the cafeteria and snacked on bananas, bagels, and chicken soup. I changed into a dry pair of socks and shoes, and we headed for home.
Overall, my first 5k was a great experience. There is definitely a certain energy you get from running in a pack that you don't get by yourself. I felt very prepared going into the race, with the exception of the snow, the traffic, and Lincoln Hill. But even Lincoln Hill was not that bad. I knew what my heart rate should be, and when it went way above that, I took a walk break. And going back down caused me no issues because I had a strategy. So now that I have an idea what it's like to run on snow and in traffic, I will be even more prepared next time.
I felt no muscle soreness after the run, but I did feel some ankle soreness on the right side (inflammation) the next day. A little Naproxen Sodium took care of it.
Time: 3.1 miles in 34:14 - average 11:03 per mile. A bit slow due to footing and traffic. Weather: 32 and snowing. Clothing: see above. Pre race: Water. and a carb breakfast. Post Race: Standard protein shake (my personal recipe), half a banana, half a bagel, cup of chicken soup. Zero soreness. Some joint pain in the right ankle and a tight achilles tendon. Ice and Naproxen Sodium.
I was not sure what to expect, so I got there plenty early, knowing that parking was going to be a hassle. I already stopped by the day before to register and pick up my race packet, so I didn't have to worry about that. The race packet contained a long sleeve cotton T-shirt; I considered wearing it, to show my pride, but I've never run nor worked out in cotton before, so I opted not to because I did not want to be uncomfortable. (Race day is not the day to try new things - that is what training time is for.) I was relieved to see that not everyone was wearing the shirt; some were, some weren't.
The temperature was 32 and snowing, with a slight breeze, so prior experience told me to wear a polyester running cap, polyester ear warmer, long sleeve polyester shirt, running jacket, running gloves, running shorts, and polyester pants. The only variable was the snow; I've never run in snow, so I opted for cotton socks to keep a bit more warmth. I also brought a change of pants, socks, and shoes in my duffel bag.
Charter Fitness was there offering deals on memberships. I'm already a member at another gym, so I didn't sign up. But one of their people led a static stretching routine for running. I've recently switched to a dynamic routine, so I opted not to follow along. But I was wondering how I was going to do the dynamic routine with all these people here.
One of my wife's co-workers, Melissa, was there. She has been running far longer than I have, and even did some triathlons here and there. We found her and chatted with her for a bit. I was also looking for my personal trainer, Tim, but discovered later that he was out with a sinus infection. (Ick)! I'm glad my wife was there, because I probably would have felt somewhat lonely with all those people.
At 8:55 am they called for the children's race to start, and the place cleared out somewhat. I changed into my running shoes and pinned on my race bib (number 842). I also tied the requisite jingle bells to my left shoe. Then at 9:15, they called for the runners to proceed to the start line. The place began to clear out enough for me to do my dynamic stretching routine. I strapped on my Fuel Belt (one bottle of Accelerade), then we (my wife and I) joined the march to the starting line. I made one last pit stop, then as soon as we got out the door, my wife gave me a kiss and said "goodbye". She does not like to be cold.
We crossed the foot bridge over the Root River and made our way through Island Park to the start line, which was at the East branch of the Root River right where Kinzie Avenue turns into Liberty Street. Runners to the right, walkers to the left. I went to the right. I went towards the back of the pack, thinking that I was one of the slower ones. That turned out to be a mistake. When the gun went off, I ended up standing there for about 45 seconds before I even moved; then, for the first 1/4 mile, I was running quite slowly just waiting for the pack to open up. Someone next to me said "next time I'm starting closer to the front". I turned and nodded, and several others did too. At least I'm not the only newbie in the group.
We ran South down Kinzie Avenue over the Root River Bridge and turned left down Horlick Drive, underneath West Sixth Street. Part way down Horlick Drive we made a U-Turn and came back the other way. Back to Kinzie Ave, we passed up the intersection and headed for the foot path back over the Root River. As we were going North on the foot path along the river, we were cheered on by Santa and Mrs. Clause, and one of his reindeer.
It was at this point that I cannot help but notice that there were a lot of people that just don't know how to pace themselves. Several people were running fast for 50 yards, then walking 50 yards, and so on, and mumbling that they aren't doing well or that they are so slow. I wonder how many people are just strapping on a pair of department store running shoes saying to themselves "I'm gonna run a 5k next week". Even though this was my first official race, it made me feel good that I was more prepared than probably half the new people in the field.
Continuing on towards Spring Street, the lead runner was already coming back the other way, and missed the turn headed to the finish line. The race officials yelled for him to come back. He did turn around and went the right way, but yikes - bad mistake, and probably cost him a few seconds. Under the Spring Street bridge we went, single file (the lead runners were coming the other way) and we emerged on the other side at Brose Park and turned left. It was at this point where I noted that my right ankle was starting to complain a bit, and I considered taking a walk break; but I decided to push forward. I could see a large portion of the course in front of me - Oh my gosh we have to run UP Lincoln Hill! (More on that later). We then crossed yet another foot path over the Root River. The race official was yelling "Single File! Runners Coming! Stay to the right!" So I did. Fortunately the line was running at a comfortable speed.
Once over the river and into Lincoln Park, we turned right on Dominik drive, and I started to pass runners. We made a U-turn, then saw the hill that everyone was talking about - Lincoln Hill. I knew there was a hill, but Lincoln Hill? I guess I was better off not knowing ahead of time. Oh well. I did hear that a lot of people like to walk up the hill, and so they did. I did not. I ran up the whole length, passing a whole lot of people that I never saw again. Once at the top, I checked my heart rate monitor; 191 bpm. That's a bit fast. I figured I'd better walk before I fall over or my heart explodes. We turned right down Prospect Street, I walked for about a minute, and when my heart rate was below 170, I started again. After a couple of blocks we made a U-turn, and I saw a LOT of people huffing and puffing just coming off the hill. Seemed like none of them wanted to take a walk break. My friend Ben, while he was training for his 50 mile Ultramarathon, gave me an insight into his strategy: If you have to walk, fine... just do it before your body forces you to walk.
On I went, and headed back towards Lincoln Hill - to go down.
You might think that going down hill is a no-brainer - run like crazy to pick up time. Think again. Downhill running can cause the nastiest shin splints you can think of. So I picked up speed until I could feel the onset of shin splints, then backed off just a bit and held that pace. Meanwhile, two runners zoomed by me. When I caught up to them at the bottom, they were walking, painfully, holding their shins. They should have consulted me before following that strategy. I would have explained to them the roll of the Anterior Tibialis muscle in stabilizing the foot, and the eccentric loading placed on that muscle during downhill running. But I digress.
Back to the footbridge, over the river, through Brose Park - I was really feeling good during that stretch. I conquered the hill, my heart did NOT explode, I exercised restraint going downhill and staved off shin splints, and I was still passing runners - albeit not as many. Going underneath Spring Street, I wanted to pick it up a notch, but the path was too narrow and the walkers were coming against me. So I had to wait until we were back on the other side.
We made the turn towards the field on the North side of Lutheran High - the one where the lead runner went the wrong way - and I saw the 3 mile marker. Someone was yelling "one tenth to go!" People were cheering us in. I felt good and really picked it up. Suddenly, I saw someone passing me. I made up my mind at the start that I wouldn't care about people passing me - I was here to survive, and that's it. But for some reason, at this particular moment in time, I started to care. Don't know why - I just did. Actually, I do know why. But I can't explain it. I simply made up my mind that I did not want this person to pass me. Then I saw that this person was less than 5 feet tall, probably 12 years old, and wearing a pink running jacket with a pony tail flopping behind. Now I REALLY did not want this person to pass!
I started sprinting. She was hanging with me. I went faster and faster, all the while she was with me. The crowd was cheering us... well, probably her... on. We ended up crossing the finish line together, although someone told me that she edged me out by a stride. I can't say I didn't care. For some reason I did care. I checked my watch and my time was 34:14.
Back inside, I found Julie, grabbed my protein shake, and did some static stretching. We went into the cafeteria and snacked on bananas, bagels, and chicken soup. I changed into a dry pair of socks and shoes, and we headed for home.
Overall, my first 5k was a great experience. There is definitely a certain energy you get from running in a pack that you don't get by yourself. I felt very prepared going into the race, with the exception of the snow, the traffic, and Lincoln Hill. But even Lincoln Hill was not that bad. I knew what my heart rate should be, and when it went way above that, I took a walk break. And going back down caused me no issues because I had a strategy. So now that I have an idea what it's like to run on snow and in traffic, I will be even more prepared next time.
I felt no muscle soreness after the run, but I did feel some ankle soreness on the right side (inflammation) the next day. A little Naproxen Sodium took care of it.
Time: 3.1 miles in 34:14 - average 11:03 per mile. A bit slow due to footing and traffic. Weather: 32 and snowing. Clothing: see above. Pre race: Water. and a carb breakfast. Post Race: Standard protein shake (my personal recipe), half a banana, half a bagel, cup of chicken soup. Zero soreness. Some joint pain in the right ankle and a tight achilles tendon. Ice and Naproxen Sodium.
12-2-2010 Run
Today I did a boner. In other words, something stupid. I found out that a good pre-run meal does NOT consist of a bag of Doritos, two Sloppy Joe sandwiches, and two shots of Irish Creme on the rocks. It simply does not work. I managed to squeeze out 1.7 miles, but NOT before every muscle in my body complained. I felt like they were all full of mud. I guess I really do have to eat well if I'm going to keep this up... or at least, eat well before a run...
Wednesday, December 1, 2010
11-30-2010 Run
Update from the last entry: I felt a whole lot less soreness after the run. So it was either the makeup pad or the dynamic stretching. Since I made two changes at once, I should really go back and remove one of them to see if the problem comes back. Since I have decided to keep the dynamic stretching permanently, I will try removing the makeup pad from underneath my right heel to see what happens. I won't do that until next week, though, because my first 5K is coming up Saturday, and I don't want to do anything to upset that. As of now, I have a combination that works - the makeup pad, dynamic stretching, and my special concoction of a protein shake (better living through chemistry).
I tried the dynamic stretching again. This time, instead of walking for five minutes after the stretching, I just decided to start running as soon as I left the house. Success! Now I don't need any goofy five minute panzy-ass warm up walk.
Another thing I'm noting is that my heart rate is staying at about 175 bpm, and I could probably hold something resembling a conversation. This means that my lactic threshold must be increasing. I am actually looking forward to specifically working on increasing my lactic threshold - after the 5K. I scheduled an appointment with a personal trainer just for that purpose next week.
Stats: 2.7 miles in 28:53 - 10:42 per mile. Weather: 28 degrees with wind chill of 23. Clothing: baseball cap, polyester ear warmer, long sleeve shirt, short sleeve shirt, running jacket, running gloves, exercise pants, polyester socks. Actually had to walk for about 30 seconds, because... believe it or not... I was a BIT too warm. Next time I run in these conditions, I will be canceling the short sleeve shirt. Pre run: water. Post run: My favorite recipe - protein powder, powdered milk, L-glutamine, 2 tsp. sugar.
I tried the dynamic stretching again. This time, instead of walking for five minutes after the stretching, I just decided to start running as soon as I left the house. Success! Now I don't need any goofy five minute panzy-ass warm up walk.
Another thing I'm noting is that my heart rate is staying at about 175 bpm, and I could probably hold something resembling a conversation. This means that my lactic threshold must be increasing. I am actually looking forward to specifically working on increasing my lactic threshold - after the 5K. I scheduled an appointment with a personal trainer just for that purpose next week.
Stats: 2.7 miles in 28:53 - 10:42 per mile. Weather: 28 degrees with wind chill of 23. Clothing: baseball cap, polyester ear warmer, long sleeve shirt, short sleeve shirt, running jacket, running gloves, exercise pants, polyester socks. Actually had to walk for about 30 seconds, because... believe it or not... I was a BIT too warm. Next time I run in these conditions, I will be canceling the short sleeve shirt. Pre run: water. Post run: My favorite recipe - protein powder, powdered milk, L-glutamine, 2 tsp. sugar.
Sunday, November 28, 2010
11-28-2010 Run - Dynamic Stretching
I tried two new things today. First, in order to attempt to solve my achilles tendon/calf issues on my right side, I tried putting a makeup pad underneath my insole in my right running shoe. The thinking is that my calf muscle might be a bit too short. Time will tell if this does any good.
The second thing is that I switched from static stretching to dynamic stretching prior to the run. I used a series of stretches found at www.runnersworld.com. The link is www.runnersworld.com/article/0,7120,s6-241-287--13442-0,00.html. What I will say is that I felt ready to run a whole lot sooner than when I did my static stretching. I think I will stick with this routine for a while and see how it goes.
An update from my previous post: After my last run, I tried eating three Oreo cookies along with my protein shake. This is to boost the insulin response and help the muscles take in more protein. It seemed to work - I had very little soreness in my hamstrings and glutes that time around. (I did feel a bit nauseous after eating all of that though). So this time I added two teaspoons of sugar to my protein shake (the same amount of sugar in TWO Oreo cookies). Each teaspoon has 15 calories, so I added 30 calories to my shake. This makes my current concoction one scoop of protein powder (100 calories), one serving of powdered milk (90 calories), one serving of L-Glutamine (zero calories), and two tsp. sugar (30 calories) - total 220 calories. I figure my burn rate while running is about 125 calories per mile, so if I run 2.5 miles, that's a bit over 300 calories - so I'm still running a calorie deficit.
All I need to do now is up my mileage. Only if I can figure out why my right leg continues to get pounded for some reason...
Mile splits: 10:15, 10:25 - the last 0.4 miles in 4:00. Weather: 45 and sunny, breezy. Clothing: polyester running cap, long sleeve shirt, short sleeve shirt, running gloves, exercise pants, polyester socks. Pre run beverage: Water. Post Run: Protein powder with powdered milk, L-Glutamine, and two tsp. sugar.
The second thing is that I switched from static stretching to dynamic stretching prior to the run. I used a series of stretches found at www.runnersworld.com. The link is www.runnersworld.com/article/0,7120,s6-241-287--13442-0,00.html. What I will say is that I felt ready to run a whole lot sooner than when I did my static stretching. I think I will stick with this routine for a while and see how it goes.
An update from my previous post: After my last run, I tried eating three Oreo cookies along with my protein shake. This is to boost the insulin response and help the muscles take in more protein. It seemed to work - I had very little soreness in my hamstrings and glutes that time around. (I did feel a bit nauseous after eating all of that though). So this time I added two teaspoons of sugar to my protein shake (the same amount of sugar in TWO Oreo cookies). Each teaspoon has 15 calories, so I added 30 calories to my shake. This makes my current concoction one scoop of protein powder (100 calories), one serving of powdered milk (90 calories), one serving of L-Glutamine (zero calories), and two tsp. sugar (30 calories) - total 220 calories. I figure my burn rate while running is about 125 calories per mile, so if I run 2.5 miles, that's a bit over 300 calories - so I'm still running a calorie deficit.
All I need to do now is up my mileage. Only if I can figure out why my right leg continues to get pounded for some reason...
Mile splits: 10:15, 10:25 - the last 0.4 miles in 4:00. Weather: 45 and sunny, breezy. Clothing: polyester running cap, long sleeve shirt, short sleeve shirt, running gloves, exercise pants, polyester socks. Pre run beverage: Water. Post Run: Protein powder with powdered milk, L-Glutamine, and two tsp. sugar.
Friday, November 26, 2010
11-26-2010 Run
Coldest run yet! 23 degrees and windy - wind chill was 6. Was planning on running at about 6:00 am, but decided to wait an hour because I don't have the proper reflective gear to wear in this cold. I also ran 2.34 miles instead of the normal 2.6; I eliminated the cool down walk because, well, I didn't want to stop running until I got back to my house! I did feel sore in the first couple of hours after the run. I think this is because the lack of cool-down prevented the lactic acid from clearing as fast. So I did some stretching after my shower.
It took about 1.5 miles to warm up, but once I was warmed up, I was quite comfortable and would have liked to go longer, except that my right leg is still giving me issues. I have decided to see a physical therapist about it. I only get pains and extreme stiffness in my right side only.
When I got back, I took my normal protein shake with L-Glutamine - but this time ate three Oreo cookies to spike the blood sugar and create an insulin response. The insulin is supposed to help the muscles take in more of the protein.
Mile splits: 10:15, 10:30 - last .34 miles in 4:05. Average mile in 10:36. Still facing a slowdown issue after two miles. Weather: 23 degrees with wind chill of 6. Clothing: Baseball cap, polyester ear warmer, long sleeve shirt, short sleeve shirt, hooded sweatshirt, two layers of exercise pants, running gloves, cotton socks. Kept the hood up for most of the run, with the exception of venting some heat on one occasion for a couple of minutes. Pre-run: Water. Post run: Protein powder with 16 ounces of milk, one serving of L-Glutamine, and three Oreo cookies.
It took about 1.5 miles to warm up, but once I was warmed up, I was quite comfortable and would have liked to go longer, except that my right leg is still giving me issues. I have decided to see a physical therapist about it. I only get pains and extreme stiffness in my right side only.
When I got back, I took my normal protein shake with L-Glutamine - but this time ate three Oreo cookies to spike the blood sugar and create an insulin response. The insulin is supposed to help the muscles take in more of the protein.
Mile splits: 10:15, 10:30 - last .34 miles in 4:05. Average mile in 10:36. Still facing a slowdown issue after two miles. Weather: 23 degrees with wind chill of 6. Clothing: Baseball cap, polyester ear warmer, long sleeve shirt, short sleeve shirt, hooded sweatshirt, two layers of exercise pants, running gloves, cotton socks. Kept the hood up for most of the run, with the exception of venting some heat on one occasion for a couple of minutes. Pre-run: Water. Post run: Protein powder with 16 ounces of milk, one serving of L-Glutamine, and three Oreo cookies.
11-23-2010 Run - Times are Getting Better
It was a bit cold and breezy today, but I went out anyway. The first mile was a bit brutal; after that I warmed up nicely. My times are improving. I almost broke 10 minutes in my first mile today. For some reason, that last half mile or so was a bit slower.
Not much to write today.
Mile Splits: 10:10, 10:15 - the last 0.6 mile in 7:15. Average mile was 10:38. Weather: 29 and breezy. Clothing: Baseball cap, polyester ear band, Nike pullover jacket, long sleeve exercise shirt, short sleeve exercise shirt, exercise pants, cotton socks. I was perfectly dressed. If I got a bit warm, I just pulled off my baseball cap to vent some heat and put it right back on. Pre run beverage: water. Post run: After-Glow. Had some muscle soreness, but not as bad as usual. I attribute it to the After Glow. I reached for that because I had a job interview the next day and did not want to have anything affect that.
Not much to write today.
Mile Splits: 10:10, 10:15 - the last 0.6 mile in 7:15. Average mile was 10:38. Weather: 29 and breezy. Clothing: Baseball cap, polyester ear band, Nike pullover jacket, long sleeve exercise shirt, short sleeve exercise shirt, exercise pants, cotton socks. I was perfectly dressed. If I got a bit warm, I just pulled off my baseball cap to vent some heat and put it right back on. Pre run beverage: water. Post run: After-Glow. Had some muscle soreness, but not as bad as usual. I attribute it to the After Glow. I reached for that because I had a job interview the next day and did not want to have anything affect that.
Tuesday, November 23, 2010
11-20-2010 Run in Erie, PA
We went to visit Julie's brother, Marc, and his wife, Natalie in Erie, PA over the weekend. After taking the week of of running and the massage on Thursday, I felt good enough to go for a run. I drove to Presque Isle State Park and ran a little ways down the trail, which went along Lake Erie. It was very quiet and pleasant. I would like to go back some time when it is warmer and there are leaves on the trees.
My plan was to find a parking place, walk for five minutes down the trail, run for 13 minutes down and 13 minutes back, then walk for five minutes back to the car. I felt really good for the run, even with my heartbeat over 175 bpm. I could still hold somewhat of a conversation at that level. This is telling me that my lactic threshold is increasing. After the first 13 minute run, my heartbeat was at 182, and I had to walk for about 45 seconds to bring it down a bit. When I turned around, I realized why my heartrate was so high - the whole run was just a slight bit uphill.
After turning around, the run downhill was of course, easier. And rather than stopping at the point I started running at, I kept running all the way back to the car, for a total of 30 minutes. This would be the longest run, time wise, that I have done so far! I don't know how far I ran.
When I got back to the car, I stretched for a bit, had a nice conversation with a lady who was walking her dog, then drove back to my brother-in-law's house. I drank my normal protein shake, took a hot shower, and was a little stiff later on in the evening. The next day I was fine with very little stiffness, except for the fact that we were driving 10 hours in pouring rain. But I did not need ice, nor did I need an NSAID.
It seems like this is what has to happen: I increase my mileage, I get some sort of excess stiffness or pain, I back off, then I come back stronger than before. I feel like I'm on pace to run my 5K in December.
Weather: 46 and overcast. Clothing: baseball cap, long sleeve running shirt, short sleeve running shirt over the top, exercise pants, cotton socks, running gloves. Pre run beverage: Water. Post run: Protein shake with powdered milk and L-Glutamine.
My plan was to find a parking place, walk for five minutes down the trail, run for 13 minutes down and 13 minutes back, then walk for five minutes back to the car. I felt really good for the run, even with my heartbeat over 175 bpm. I could still hold somewhat of a conversation at that level. This is telling me that my lactic threshold is increasing. After the first 13 minute run, my heartbeat was at 182, and I had to walk for about 45 seconds to bring it down a bit. When I turned around, I realized why my heartrate was so high - the whole run was just a slight bit uphill.
After turning around, the run downhill was of course, easier. And rather than stopping at the point I started running at, I kept running all the way back to the car, for a total of 30 minutes. This would be the longest run, time wise, that I have done so far! I don't know how far I ran.
When I got back to the car, I stretched for a bit, had a nice conversation with a lady who was walking her dog, then drove back to my brother-in-law's house. I drank my normal protein shake, took a hot shower, and was a little stiff later on in the evening. The next day I was fine with very little stiffness, except for the fact that we were driving 10 hours in pouring rain. But I did not need ice, nor did I need an NSAID.
It seems like this is what has to happen: I increase my mileage, I get some sort of excess stiffness or pain, I back off, then I come back stronger than before. I feel like I'm on pace to run my 5K in December.
Weather: 46 and overcast. Clothing: baseball cap, long sleeve running shirt, short sleeve running shirt over the top, exercise pants, cotton socks, running gloves. Pre run beverage: Water. Post run: Protein shake with powdered milk and L-Glutamine.
11-15-2010 Run Cut Short
Woke up this morning with a bit of achilles tendonitis and a sore calf in the right leg. Stretched it out a couple of times throughout the day; it did get better, so I decided to go for a run. I managed to make it 1.5 miles before my leg said "no more". I cut it short and went home.
I took Tuesday 11-16 off. Went to the gym Wednesday the 17th and scheduled a massage with Regina, the massage therapist. She is a student that is going to graduate soon. I had the massage on Thursday the 18th.
I told Regina that the main issues were my calf and IT band on the right leg. I got a 30 minute deep tissue with her. She noted how my left leg was nice and loose, but the right leg was extremely tight. Of course she suggested a few more sessions with her, and also that I see a physical therapist about my leg length discrepancy.
I took Tuesday 11-16 off. Went to the gym Wednesday the 17th and scheduled a massage with Regina, the massage therapist. She is a student that is going to graduate soon. I had the massage on Thursday the 18th.
I told Regina that the main issues were my calf and IT band on the right leg. I got a 30 minute deep tissue with her. She noted how my left leg was nice and loose, but the right leg was extremely tight. Of course she suggested a few more sessions with her, and also that I see a physical therapist about my leg length discrepancy.
Monday, November 15, 2010
11-13-2010 Run
Since I am unhappy with my time on the 2.5 mile course near my house, I decided to run my 1 mile loop twice with the 0.6 mile extension once. Total time was 27:40, average 10:38 per mile. So the time was better, and I did feel SOMEWHAT better after the run. Still had some significant soreness in the calves and smaller muscles in the shins. Still not sure what to about that. I do know that the "After Glow" recovery drink works, but at three bucks a serving, I'm not taking that any more. So I'm looking at the ingredients list and comparing it to my current protein powder. Here is what the After Glow has that my protein powder does not: Taurine, phosphatidylserine, R-ALA (R Lipoic Acid), and glutamine. These are the four I'm going to concentrate on.
Taurine keeps potassium and magnesium inside cells, and keeps excess sodium out. That's good. I also tends to increase the force and effectiveness of heart muscle contraction, as tested on people with congestive heart failure. I assume it will have similar effects on healthy people. So that's good. The problem is that it is a glycation inhibitor, so the muscles won't store glycogen as well. That's bad. But the issue is soreness; and Taurine does not address that.
Next up is phosphatidylserine. This one looks more promising. It has been shown to reduce exercise soreness by decreasing exercise-induced cortisol. I need to do some more research on that one.
R Lipoic Acid (R-ALA) mimics insulin, which will enhance the absorption of proteins after a workout. Exercise decreases insulin, which is the hormone that causes the muscles to absorb blood sugar and protein. So after the workout, protein absorption is minimized. R-ALA will mimic insulin and reverse that effect. I could, however, simulate this by eating a couple of cookies along with my protein powder; the cookies (refined sugar) will cause an insulin spike. Yeah, extra calories, but it's a whole lot cheaper than buying a supplement.
Glutamine has been recommended by many others. It is thought to be a non-essential amino acid, meaning the body makes enough of its own. Therefore, it is not normally included in protein powders. However, recent research shows that the body does not make enough. So I'm going to give that a try as well.
After Glow also has Kre Alkalyn, which is supposed to be a better form of creatine; Cissus Quadrangularis, some plant found in Asia; and grape seed extract (whatever). I don't want to take creatine because that is associated with increased muscle mass. I'm a runner, I don't want increased muscle mass. I want decreased fat mass, and lean, flexible muscles. And I am NOT going to take the other two items seriously.
Split times: 10:10, 10:15, and 7:15 for the last 0.6 miles. Average 10:38 per mile. Weather: 52 degrees, breezy, and damp/kinda raining. Clothing: baseball cap, long sleeve shirt, long pants, Feetures running socks. The clothing was perfect. Wished I had something on my hands, but the running gloves I have would have been way too much. I should invest in something a little lighter.
Taurine keeps potassium and magnesium inside cells, and keeps excess sodium out. That's good. I also tends to increase the force and effectiveness of heart muscle contraction, as tested on people with congestive heart failure. I assume it will have similar effects on healthy people. So that's good. The problem is that it is a glycation inhibitor, so the muscles won't store glycogen as well. That's bad. But the issue is soreness; and Taurine does not address that.
Next up is phosphatidylserine. This one looks more promising. It has been shown to reduce exercise soreness by decreasing exercise-induced cortisol. I need to do some more research on that one.
R Lipoic Acid (R-ALA) mimics insulin, which will enhance the absorption of proteins after a workout. Exercise decreases insulin, which is the hormone that causes the muscles to absorb blood sugar and protein. So after the workout, protein absorption is minimized. R-ALA will mimic insulin and reverse that effect. I could, however, simulate this by eating a couple of cookies along with my protein powder; the cookies (refined sugar) will cause an insulin spike. Yeah, extra calories, but it's a whole lot cheaper than buying a supplement.
Glutamine has been recommended by many others. It is thought to be a non-essential amino acid, meaning the body makes enough of its own. Therefore, it is not normally included in protein powders. However, recent research shows that the body does not make enough. So I'm going to give that a try as well.
After Glow also has Kre Alkalyn, which is supposed to be a better form of creatine; Cissus Quadrangularis, some plant found in Asia; and grape seed extract (whatever). I don't want to take creatine because that is associated with increased muscle mass. I'm a runner, I don't want increased muscle mass. I want decreased fat mass, and lean, flexible muscles. And I am NOT going to take the other two items seriously.
Split times: 10:10, 10:15, and 7:15 for the last 0.6 miles. Average 10:38 per mile. Weather: 52 degrees, breezy, and damp/kinda raining. Clothing: baseball cap, long sleeve shirt, long pants, Feetures running socks. The clothing was perfect. Wished I had something on my hands, but the running gloves I have would have been way too much. I should invest in something a little lighter.
Wednesday, November 10, 2010
11-10-2010 Run - It's five A.M. Do you know where your running shoes are?
Today I did it. I awoke at 5:00 am and went running. It was different running in the dark. And I ran my course backwards. I didn't have any reflective running gear, except for the little reflective patch on my Fuel Belt, and the fact that running shoes are inherently reflective. But I think I'm going to have to get something if I am going to run in the dark more often. I felt safe on the sidewalks, but running on the bike path made me uneasy. Some biker could come up behind me and run me over.
As I said after Monday's run, I was going to try today's run backwards, so instead of going UP the long shallow grade, I would go DOWN. I was disappointed that my time was no faster; 2.5 miles in 27:30, average 11 minutes per mile. I was hoping for 10. Perhaps that time will come down as I continue running.
However, my heartrate was quite a bit lower. At no time did it go above 170, and my breathing was easier. And I did not have to walk - except for the time when I was putting my bottle back in the Fuel Belt and it slipped through and fell on the ground. So that was victory.
I am still quite sore after the run. I did not use the bucket of ice water on my right foot - I just iced the outside portion of it. But my medial gastrocnemius on both legs feels quite sore, with a bit of acute pain on the right leg. Icing did not help. As soon as I took the ice off, it went right back to hurting. So this is not an inflammation problem - it's outright muscle soreness. I did not take the After Glow recovery drink; I just took the normal protein powder. More experimentation will be necessary to figure out how to get around this muscle soreness without paying the three bucks per serving for After Glow.
Time: 2.5 miles in 27:30 - 11:00 per mile. Weather: 51 degrees and dark, slight breeze. Clothing: baseball cap, long sleeve shirt, shorts, cotton socks. Pre run beverage: Water. During run: Accelerade. Post run: dry cereal with protein powder and milk. I knew my running gloves would be too heavy, but I do wish I had something covering my hands. Perhaps a lighter pair of gloves?
As I said after Monday's run, I was going to try today's run backwards, so instead of going UP the long shallow grade, I would go DOWN. I was disappointed that my time was no faster; 2.5 miles in 27:30, average 11 minutes per mile. I was hoping for 10. Perhaps that time will come down as I continue running.
However, my heartrate was quite a bit lower. At no time did it go above 170, and my breathing was easier. And I did not have to walk - except for the time when I was putting my bottle back in the Fuel Belt and it slipped through and fell on the ground. So that was victory.
I am still quite sore after the run. I did not use the bucket of ice water on my right foot - I just iced the outside portion of it. But my medial gastrocnemius on both legs feels quite sore, with a bit of acute pain on the right leg. Icing did not help. As soon as I took the ice off, it went right back to hurting. So this is not an inflammation problem - it's outright muscle soreness. I did not take the After Glow recovery drink; I just took the normal protein powder. More experimentation will be necessary to figure out how to get around this muscle soreness without paying the three bucks per serving for After Glow.
Time: 2.5 miles in 27:30 - 11:00 per mile. Weather: 51 degrees and dark, slight breeze. Clothing: baseball cap, long sleeve shirt, shorts, cotton socks. Pre run beverage: Water. During run: Accelerade. Post run: dry cereal with protein powder and milk. I knew my running gloves would be too heavy, but I do wish I had something covering my hands. Perhaps a lighter pair of gloves?
Monday, November 8, 2010
11-8-2010 Run
Who knew a 0.3% grade could give a new runner such an issue? I feel crappy two-thirds of the way into this 2.5 mile route. The only difference between this route and the 2 mile route is the long uphill grade from mile 0.5 to mile 1.4. Yes, nine-tenths of a mile (4752 feet) with a 19 foot rise. 0.3% grade. Who knew? I could not keep my heart rate below 170 bpm, and had to walk twice to bring my heartrate back down. It only takes about 45 seconds to lower my heart rate below 160, but still... Next time I think I will try running the route backwards to see if it makes any difference.
When I started the run, the weather widget on my computer said 37 degrees. So I dressed accordingly - long sleeve shirt, long pants, running jacket and gloves, baseball cap. I stepped outside and knew instantly it was not 37. Or perhaps my body grew accustomed to the colder weather. So I ditched the jacket. But I've never been able to step outside in 37 degrees with only a shirt. Towards the end of the run, my hands were too warm with the gloves on, and the cap was making me sweat like a pig. The long sleeves and the running pants did feel about right.
I also tried wearing my new Fuel Belt. I was quite impressed. Not much bounce at all - it was quite comfortable. The bottles were easy to pull out, but a bit hard to put back in. Hopefully the straps loosen up a bit over time and it becomes easier to use. I took one bottle with Accelerade and one with water. Not that it means much - the short distances I'm running so far do not call for hydration. My purpose was to try it out and see how it feels.
I also used one full serving (two scoops) of After Glow recovery drink to see if that helps muscle soreness. As of 8 hours after the run, so far, so good.
Split times: Unknown. 2.5 miles in 27:30. Average 11 minute miles. Weather: the weather widget said 37, but I don't think so. Probably more like 45. Sunny, no breeze. Clothing: Baseball cap, sunglasses, long sleeve shirt, long pants, running gloves, cotton socks. (Next time, ditch the gloves at 45 degrees, and switch from baseball cap to visor). Pre run beverage: Water. Post run: Two scoops of "AfterGlow" recovery drink.
When I started the run, the weather widget on my computer said 37 degrees. So I dressed accordingly - long sleeve shirt, long pants, running jacket and gloves, baseball cap. I stepped outside and knew instantly it was not 37. Or perhaps my body grew accustomed to the colder weather. So I ditched the jacket. But I've never been able to step outside in 37 degrees with only a shirt. Towards the end of the run, my hands were too warm with the gloves on, and the cap was making me sweat like a pig. The long sleeves and the running pants did feel about right.
I also tried wearing my new Fuel Belt. I was quite impressed. Not much bounce at all - it was quite comfortable. The bottles were easy to pull out, but a bit hard to put back in. Hopefully the straps loosen up a bit over time and it becomes easier to use. I took one bottle with Accelerade and one with water. Not that it means much - the short distances I'm running so far do not call for hydration. My purpose was to try it out and see how it feels.
I also used one full serving (two scoops) of After Glow recovery drink to see if that helps muscle soreness. As of 8 hours after the run, so far, so good.
Split times: Unknown. 2.5 miles in 27:30. Average 11 minute miles. Weather: the weather widget said 37, but I don't think so. Probably more like 45. Sunny, no breeze. Clothing: Baseball cap, sunglasses, long sleeve shirt, long pants, running gloves, cotton socks. (Next time, ditch the gloves at 45 degrees, and switch from baseball cap to visor). Pre run beverage: Water. Post run: Two scoops of "AfterGlow" recovery drink.
Saturday, November 6, 2010
11-6-2010 Run
Ran two miles today in less than 21 minutes! That is a good time for me. I stayed on the one mile loop I plotted around Case-Harmon field by my house, so my mile splits were easy to track - 10:15 and 10:30. I ran the whole way with no walking. Again, that is good for me. Overall, a great run. And it was one of those days where I really didn't feel like running.
I noticed that my heart rate is not dropping, but it is becoming easier to breathe at rates up to 170 bpm. Even when going up hill, and the heart rate tops 174, my breathing is tolerable. (I can't talk at that rate, but after the hill my rate will drop down into the high 160's and I can go back to conversation). Someday I would like to get my VO2 max checked out; the math tells me my VO2 max occurs at about 180 bpm, so there is no way I should be able to hold a conversation at 169. But VO2 max can vary considerably. A recent study of Olympic rowers in their early 20's showed VO2 max varying from 160 to 220. I'm guessing mine is closer to 220.
I've been experiencing some pretty bad muscle soreness over the last few runs, ever since I upped my mileage to 2.5. Today I went back to two miles to see how it would be. But I also made another change - I tried a new recovery drink called "AfterGlow". The guy at Elite Nutrition in Mequon recommended it to me. I thought I would give it a try because I hate this muscle soreness. Only time will tell.
Today I'm also experiencing muscle soreness in my middle back along the outsides. This should be my Lats. I did feel tight in my upper body during the run - I tried to loosen up by shaking my hands and shoulders, but that did not seem to do the trick like it normally does. Perhaps the cold? Except I felt a bit warm in the upper body today. Cold air into the lungs? Not sure. Gotta keep an eye on this.
Mile splits: 10:15, 10:30. Weather: 29 degrees and sunny, no breeze. Clothing: Baseball cap, hooded sweatshirt, long sleeve exercise shirt, long pants, cotton socks, running gloves. I felt a bit cool on my legs, and a bit warm in my upper body. Next time I may try two shirts and a running jacket. There was definite moisture inside my hoodie when I took it off.
I noticed that my heart rate is not dropping, but it is becoming easier to breathe at rates up to 170 bpm. Even when going up hill, and the heart rate tops 174, my breathing is tolerable. (I can't talk at that rate, but after the hill my rate will drop down into the high 160's and I can go back to conversation). Someday I would like to get my VO2 max checked out; the math tells me my VO2 max occurs at about 180 bpm, so there is no way I should be able to hold a conversation at 169. But VO2 max can vary considerably. A recent study of Olympic rowers in their early 20's showed VO2 max varying from 160 to 220. I'm guessing mine is closer to 220.
I've been experiencing some pretty bad muscle soreness over the last few runs, ever since I upped my mileage to 2.5. Today I went back to two miles to see how it would be. But I also made another change - I tried a new recovery drink called "AfterGlow". The guy at Elite Nutrition in Mequon recommended it to me. I thought I would give it a try because I hate this muscle soreness. Only time will tell.
Today I'm also experiencing muscle soreness in my middle back along the outsides. This should be my Lats. I did feel tight in my upper body during the run - I tried to loosen up by shaking my hands and shoulders, but that did not seem to do the trick like it normally does. Perhaps the cold? Except I felt a bit warm in the upper body today. Cold air into the lungs? Not sure. Gotta keep an eye on this.
Mile splits: 10:15, 10:30. Weather: 29 degrees and sunny, no breeze. Clothing: Baseball cap, hooded sweatshirt, long sleeve exercise shirt, long pants, cotton socks, running gloves. I felt a bit cool on my legs, and a bit warm in my upper body. Next time I may try two shirts and a running jacket. There was definite moisture inside my hoodie when I took it off.
Monday, November 1, 2010
11-1-2010 - Driving Versus Running
Today I ran 2.5 miles again. I plotted out a different course near my house that is relatively flat. I don't know what my split times were because I don't know exactly where the one mile and two mile marks were. But the run was 27 minutes.
But I did notice something - running through a somewhat questionable neighborhood gives you a totally different perspective than driving through the same neighborhood. When driving, I see crummy houses. When running, I see houses that could really look nice if they got some needed attention.
When driving, I see criminals and unruly children. When running, I see people who are a lot like me - just trying to put food on the table and buy new shoes for their kids. Yeah, some of them may be criminals - but not all.
When driving, I see unsafe neighborhoods that I should not be in. When running, I felt totally safe.
When driving, I look at the schools and say "that's where the bad kids go". When running, I watch the kids in the playground and realize that they are no different than me when I was that age.
When driving, I try to rush through. When running, I can't rush through.
I now realize that running can be humbling.
Split times: Unknown. 2.5 miles in 27 minutes. Temp: 46 degrees and partly sunny. Clothing: long sleeve shirt, running jacket, workout pants, baseball cap, running gloves, and cotton socks. The jacket came off after about 1.5 miles and got tied around my waist. Pre run beverage: Water. Post run: protein powder and milk. Had to ice the right ankle in a bucket of water again. I plan on keeping my mileage at 2.5 until I don't have to do that any more. I am getting to be a little more comfortable with my heart rate at 170 bpm.
But I did notice something - running through a somewhat questionable neighborhood gives you a totally different perspective than driving through the same neighborhood. When driving, I see crummy houses. When running, I see houses that could really look nice if they got some needed attention.
When driving, I see criminals and unruly children. When running, I see people who are a lot like me - just trying to put food on the table and buy new shoes for their kids. Yeah, some of them may be criminals - but not all.
When driving, I see unsafe neighborhoods that I should not be in. When running, I felt totally safe.
When driving, I look at the schools and say "that's where the bad kids go". When running, I watch the kids in the playground and realize that they are no different than me when I was that age.
When driving, I try to rush through. When running, I can't rush through.
I now realize that running can be humbling.
Split times: Unknown. 2.5 miles in 27 minutes. Temp: 46 degrees and partly sunny. Clothing: long sleeve shirt, running jacket, workout pants, baseball cap, running gloves, and cotton socks. The jacket came off after about 1.5 miles and got tied around my waist. Pre run beverage: Water. Post run: protein powder and milk. Had to ice the right ankle in a bucket of water again. I plan on keeping my mileage at 2.5 until I don't have to do that any more. I am getting to be a little more comfortable with my heart rate at 170 bpm.
Saturday, October 30, 2010
10-29-2010: Up the mileage!
Success! I upped from 2 miles to 2.5 miles today. I don't know what my overall time was, or my mile splits, because I ran at my parent's subdivision, and I forgot my heart rate monitor. I was a bit scared to run without it - I've never even been to the gym without my heart rate monitor - but I figured what the heck, I'll just run anyway. What I do know is that I ran the whole time without walking, so that's a step up.
The area I ran in had more hills than I'm used to, and it definitely showed in my breathing. Easier going down, harder going up. Duh. But the hills were conquered.
When I got home I could feel the muscles in my right shin starting to complain. I got a bucket of water, put some ice in it, and stuck my foot in it for 15 minutes. It didn't feel good at the time, but it was worth it, because I felt no pain in my foot/ankle/shin thereafter. I did feel a bit in the knee, and my hamstrings were sore (again), but it wasn't terrible.
Mile splits: Unknown. Weather: 49 and sunny, slightly breezy. Clothing: Exercise pants, long sleeve shirt, cotton socks, baseball cap. Pre run beverage: Water. Post run: I tried Ann's protein powder and water. Worked just fine, I think. Although I'm thinking of adding L-Glutamine to my diet to help with muscle soreness.
The area I ran in had more hills than I'm used to, and it definitely showed in my breathing. Easier going down, harder going up. Duh. But the hills were conquered.
When I got home I could feel the muscles in my right shin starting to complain. I got a bucket of water, put some ice in it, and stuck my foot in it for 15 minutes. It didn't feel good at the time, but it was worth it, because I felt no pain in my foot/ankle/shin thereafter. I did feel a bit in the knee, and my hamstrings were sore (again), but it wasn't terrible.
Mile splits: Unknown. Weather: 49 and sunny, slightly breezy. Clothing: Exercise pants, long sleeve shirt, cotton socks, baseball cap. Pre run beverage: Water. Post run: I tried Ann's protein powder and water. Worked just fine, I think. Although I'm thinking of adding L-Glutamine to my diet to help with muscle soreness.
Wednesday, October 27, 2010
10-27-2010 Run, Lower Heart Rate, and Greater Flexibility
Back to two miles! The first mile was a bit tough - windy today - and my lower legs didn't really want to do it. I pressed on. Still gotta learn to keep my pace down. The first mile was 10:20, and I had a hard time keeping my heart rate below 172 bpm. I had to walk for about 30 seconds after the first mile - when my heart rate dropped below 160, I started again. This time my heart rate stayed below 168, and I finished the second mile in 11 minutes. It's a bit slow, I know - but I'm trying. I'm really hoping to make 10 minute miles at the 5K on December 4.
Felt really good after the second mile. Tempted to go further. I think maybe this weekend I will try for 2.5 miles. Right after the run my lower leg muscles (not the calves) were complaining a bit, but it only lasted about two hours. Next time I will try to ice my lower legs - gotta figure out how to do that. Perhaps I will have to resort to an ice bath? Later in the day, my hamstrings became REALLY tight. Stretched in the evening while watching TV.
I can feel my muscles getting looser every day. I like the feeling! After fully stretching my legs and walking briskly for a few minutes, I can touch the ground now! I have never been able to do that before! And last night, I put my heart rate monitor on just for kicks - I can get it down to 66 if I lay still in the bed! It used to be over 90!
Mile Splits: 10:20, 11:00. Weather: 65 and overcast, with winds gusting to 60 mph. Clothing: long sleeve shirt, shorts, zip-up running jacket, and Feetures running socks. I would feel a bit warm when the wind wasn't blowing, but when it gusted, I cooled right off. Given the variable winds, this was about the best I could do. Pre-run beverage: Water. Post run: Weight Watchers smoothie mix with one cup milk, a few strawberries, and a frozen banana.
Felt really good after the second mile. Tempted to go further. I think maybe this weekend I will try for 2.5 miles. Right after the run my lower leg muscles (not the calves) were complaining a bit, but it only lasted about two hours. Next time I will try to ice my lower legs - gotta figure out how to do that. Perhaps I will have to resort to an ice bath? Later in the day, my hamstrings became REALLY tight. Stretched in the evening while watching TV.
I can feel my muscles getting looser every day. I like the feeling! After fully stretching my legs and walking briskly for a few minutes, I can touch the ground now! I have never been able to do that before! And last night, I put my heart rate monitor on just for kicks - I can get it down to 66 if I lay still in the bed! It used to be over 90!
Mile Splits: 10:20, 11:00. Weather: 65 and overcast, with winds gusting to 60 mph. Clothing: long sleeve shirt, shorts, zip-up running jacket, and Feetures running socks. I would feel a bit warm when the wind wasn't blowing, but when it gusted, I cooled right off. Given the variable winds, this was about the best I could do. Pre-run beverage: Water. Post run: Weight Watchers smoothie mix with one cup milk, a few strawberries, and a frozen banana.
Tuesday, October 26, 2010
10-25-2010 Run and Workout
On Monday, I ran 1.6 miles in 17 minutes. I had a problem with my heartrate staying above 165. I had to stop and walk twice for 30 seconds each. I still did not feel quite right after the weekend's eating fiasco (see my previous post about running after a high protein breakfast on Saturday). I'm trying to eat more cereal and other carbs, so hopefully on my next run I'll be back to normal.
On the positive side, I met with my personal trainer this afternoon. He went through my workout in detail and cut out a LOT of redundancy and smaller muscle groups that runners really don't need to be concentrating on. He cut my workout in half! Now I can work out my full body in one session rather than alternating upper and lower.
Splits: 1.6 miles in 17 minutes. Temperature: 71 degrees and overcast. Clothing: T-shirt, shorts, cotton socks. Pre-run beverage: Accelerade. Post run: Chocolate Milk. Workout immediately after run. Post workout: Protein powder and powdered milk.
On the positive side, I met with my personal trainer this afternoon. He went through my workout in detail and cut out a LOT of redundancy and smaller muscle groups that runners really don't need to be concentrating on. He cut my workout in half! Now I can work out my full body in one session rather than alternating upper and lower.
Splits: 1.6 miles in 17 minutes. Temperature: 71 degrees and overcast. Clothing: T-shirt, shorts, cotton socks. Pre-run beverage: Accelerade. Post run: Chocolate Milk. Workout immediately after run. Post workout: Protein powder and powdered milk.
Saturday, October 23, 2010
10-23-2010 Run - High Protein plus Running = BAD DAY!
So today I attempted another two miles. Got through the first one in just over 10 minutes. Then, about a quarter mile into the second mile, I felt like I hit the wall or something. Then I realized that I had an almost 100% protein breakfast - eggs, sausage, low carb bread, and jelly. So the only carbs I had were the jelly, and whatever was in the low carb bread. Not nearly enough to fuel even a short run. I walked for most of the second mile. When I tried to start up running again, my muscles just would not do it.
I was also overdressed. It was raining, so I went out with a rain jacket and a baseball cap on. I ended up taking it off after the first mile, but by that time I was just too hot. Should have went out with a long sleeve shirt and no jacket.
So the combination of low fuel and overheating made this one a lost cause. Oh well - as my friend Brian says, "Experience is what you get when you don't get what you want". And experience I definitely got. But that's what training runs are all about. To find out what works and what doesn't PRIOR to the race. And since I am signed up for a 5K in December, I am in training mode right now.
Mile Splits: 10:20, 15:00. Temp: 57 degrees, overcast, drizzle. Clothing: shorts, short sleeve shirt, Nike pull-over running jacket, baseball cap, Feetures running socks. Pre-run beverage: Water and a protein breakfast. Post run: Whole grain Cheerios and milk. Totally backwards. Should have had the Cheerios first, then the protein.
I was also overdressed. It was raining, so I went out with a rain jacket and a baseball cap on. I ended up taking it off after the first mile, but by that time I was just too hot. Should have went out with a long sleeve shirt and no jacket.
So the combination of low fuel and overheating made this one a lost cause. Oh well - as my friend Brian says, "Experience is what you get when you don't get what you want". And experience I definitely got. But that's what training runs are all about. To find out what works and what doesn't PRIOR to the race. And since I am signed up for a 5K in December, I am in training mode right now.
Mile Splits: 10:20, 15:00. Temp: 57 degrees, overcast, drizzle. Clothing: shorts, short sleeve shirt, Nike pull-over running jacket, baseball cap, Feetures running socks. Pre-run beverage: Water and a protein breakfast. Post run: Whole grain Cheerios and milk. Totally backwards. Should have had the Cheerios first, then the protein.
Thursday, October 21, 2010
10-21-2010 Run
Today I ran another two miles. I started out feeling kinda crappy, wondering for the first mile "why in the world am I doing this?" But I followed the cardinal rule: You MUST run at least 10 minutes before deciding whether or not to keep running. So after the first 10 minutes, I noticed that I had already run my first mile! Sweet! (My goal is to maintain 10 minute miles).
So I continued and ran another mile. I felt really good during that second mile. When I got home I took protein powder in milk, so we'll see tomorrow if I'm still getting any Delayed Onset Muscle Soreness. I did have some muscle soreness when I got home that lasted for about two hours; that would be attributed to lactic acid. Nothing I can do about that except increase my lactic threshold, which I will be working on after the 5K in December.
Also noticing some pain in the muscles that suppinate the foot, and also in the muscles that dorsiflex the foot.
Mile splits: 10:15, 10:40. Temp: 54 degrees and sunny. Clothing: Long sleeve T-shirt, shorts, cotton socks. Also started with a running jacket, which got removed after the first 90 seconds of running and tied around my waist. The jacket went on after the run and during the five minute walk home. Pre-run beverage: water. Post run: Protein powder and milk.
So I continued and ran another mile. I felt really good during that second mile. When I got home I took protein powder in milk, so we'll see tomorrow if I'm still getting any Delayed Onset Muscle Soreness. I did have some muscle soreness when I got home that lasted for about two hours; that would be attributed to lactic acid. Nothing I can do about that except increase my lactic threshold, which I will be working on after the 5K in December.
Also noticing some pain in the muscles that suppinate the foot, and also in the muscles that dorsiflex the foot.
Mile splits: 10:15, 10:40. Temp: 54 degrees and sunny. Clothing: Long sleeve T-shirt, shorts, cotton socks. Also started with a running jacket, which got removed after the first 90 seconds of running and tied around my waist. The jacket went on after the run and during the five minute walk home. Pre-run beverage: water. Post run: Protein powder and milk.
Cross Training and a Free Turkey
Yesterday I did some cross-training on the eliptical at the gym. Went for 45 minutes with my heartbeat at 160 bpm. Burned 800 calories. Awesome!
The gym has a new contest running next month to see who can log the most miles on the cardio equipment. First place is a free turkey. Second and third places are a T-shirt and water bottle. I'm going for the turkey.
The gym has a new contest running next month to see who can log the most miles on the cardio equipment. First place is a free turkey. Second and third places are a T-shirt and water bottle. I'm going for the turkey.
Monday, October 18, 2010
2 Miles Again - Delayed Onset Muscle Soreness
Today I ran 2 miles again. I did have to walk for about 30 seconds because my heartrate got a little ahead of me - 174 bpm. I tried to slow down, but it didn't drop. So I had to walk. Total time was 22 minutes, so 11 minute miles. Not bad - a little slower than I wanted, but I think I can do this.
I felt Delayed Onset Muscle Soreness (DOMS) later in the day. I talked to the guy at GNC, and he said that runners should be taking protein powder to repair damaged muscles. I didn't think I was doing all that much muscle damage, since I'm only running two miles. I already take protein powder after working out in the gym, and I have never felt DOMS after a workout, so I'll give it a try after running.
There was a study done a while ago on people who run ultra marathons, and it has been found that their bodies are loaded with creatine after competing; the presence of creatine indicates muscle damage. (The human body produces creatine naturally when muscles are damaged - weight lifters take extra creatine to get the body to rebuild more muscle after a workout.)
I felt Delayed Onset Muscle Soreness (DOMS) later in the day. I talked to the guy at GNC, and he said that runners should be taking protein powder to repair damaged muscles. I didn't think I was doing all that much muscle damage, since I'm only running two miles. I already take protein powder after working out in the gym, and I have never felt DOMS after a workout, so I'll give it a try after running.
There was a study done a while ago on people who run ultra marathons, and it has been found that their bodies are loaded with creatine after competing; the presence of creatine indicates muscle damage. (The human body produces creatine naturally when muscles are damaged - weight lifters take extra creatine to get the body to rebuild more muscle after a workout.)
Sunday, October 17, 2010
2 Mile Run
Yesterday I ran two miles with no ice! It took 23 minutes, which is longer than I wanted to take, but I was running in Lake Geneva where there's a lot of hills. I need to keep my heart rate below 170 bpm or I lose my breath. Overall, I was happy with the increased distance and no pain, and also because I was running with a friend of mine.
I'm starting to feel the onset of shin splints, which in this case it is muscle pain coming from the smaller muscles that "invert" and "evert" the foot. They are the peroneous longus, peroneous brevis, and tibialis posterior. So I need to concentrate on exercising them by walking around on the outside edges and the inside edges of my feet. I'm trying to figure out how to stretch them, but nothing's coming to mind.
I'm starting to feel the onset of shin splints, which in this case it is muscle pain coming from the smaller muscles that "invert" and "evert" the foot. They are the peroneous longus, peroneous brevis, and tibialis posterior. So I need to concentrate on exercising them by walking around on the outside edges and the inside edges of my feet. I'm trying to figure out how to stretch them, but nothing's coming to mind.
Thursday, October 14, 2010
Lactic Threshhold?
I now realize that I need to concentrate on my stretching, with a particular focus on my hamstrings, hip adductors, calves, and IT band. Today, after stretching all those areas and a few others, I did a brisk walk, then a 1.66 mile run in 17 minutes 50 seconds. That averages to 10 minutes, 45 seconds per mile. Respectable, I guess, considering my long term goal is 10 minutes flat for a sustained period (Marathon rate is 4 hrs, 21 minutes). I find that if I can keep my heart rate below 165, I'm golden. 165 to 170 is stretching it a bit; over 170, and I start to go anaerobic. I think this is the "lactic threshhold"... I'll have to do some digging into that. No matter what you call it, when my heart goes above 170, I get short of breath.
I think for the time being I am going to abandon my goal of 10 minute miles, and instead target a heartrate of 165 bpm, and allow the pace to fall where it may. After I complete the 5K run in December, I can start thinking about increasing my lactic threshhold.
It actually felt good today. I am looking forward to running with my friend Ben this weekend. Even though he is training for the Fall 50 in Door County next weekend (50 mile ultra-marathon), he has agreed to lower himself to my level and run 2 miles with me. Of course that is nothing to him, but it will be the longest I've run since high school. Maybe he can give me some tips.
I think for the time being I am going to abandon my goal of 10 minute miles, and instead target a heartrate of 165 bpm, and allow the pace to fall where it may. After I complete the 5K run in December, I can start thinking about increasing my lactic threshhold.
It actually felt good today. I am looking forward to running with my friend Ben this weekend. Even though he is training for the Fall 50 in Door County next weekend (50 mile ultra-marathon), he has agreed to lower himself to my level and run 2 miles with me. Of course that is nothing to him, but it will be the longest I've run since high school. Maybe he can give me some tips.
Tuesday, October 12, 2010
Stretching... I Can Touch My Toes Now!
Yesterday I went to see my personal trainer at the gym. He showed me all the stretches I should be doing: calves, quadriceps, glutes, the standard "hurdler's stretch" (hamstrings), and a couple of arm stretches. Today I added three stretches of my own to that repertoire. I am feeling myself getting more flexible, and I can touch my toes now! I've NEVER been able to touch my toes!
Feeling Better...
Today I ran 1.5 miles, and my legs felt pretty good. I came home and iced my Pes Anserine tendon right away, as it was acting up just a bit. Not bad, though. I think things are improving. For some reason, though, my breathing is a bit heavier than I would like, and my heart rate runs at about 172 bpm (A bit fast). Hopefully, as I continue with this, things will get better.
Saturday, October 9, 2010
Pes Anserine Tendon
Today I ran 1.5 miles with no walking! I felt like I could have gone longer, but after what happened last time I ran that distance, I'm not taking chances. My knees feel much better this time, although I did go home and ice right away. My patellar ligament is starting to give me a bit of trouble. But I can deal with that. Ice and Alieve. Ice is becoming my friend...
Yesterday at the gym, I did my leg exercises differently. Rather than doing leg curls and extensions with both legs, I isolated one leg at a time. I really was able to notice a difference. And I felt the same pain in my knee doing leg curls that I felt after my last long run. So I did my research. As it turns out, there are three muscles that come together on the medial (inside) side of the knee - the Sartorious, Gracilis, and Semitendinosus. They come together in a single tendon called the Pes Anserine. Two of these muscles are part of the hamstring group, and therefore bend the knee. The Pes Anserine tendon inserts into the tibia at about the same point as the medial collateral ligament. What this tells me is that what I thought was an issue with my MCL, might just be an issue with the Pes Anserine tendon, or an issue with one of the three muscles.
This really is good news, because I'm still not having any issues with the knee joint itself, just the tendons and muscles at the knee. I will see how my knee feels over the next couple of days and hopefully I can run a mile or two on Monday.
Yesterday at the gym, I did my leg exercises differently. Rather than doing leg curls and extensions with both legs, I isolated one leg at a time. I really was able to notice a difference. And I felt the same pain in my knee doing leg curls that I felt after my last long run. So I did my research. As it turns out, there are three muscles that come together on the medial (inside) side of the knee - the Sartorious, Gracilis, and Semitendinosus. They come together in a single tendon called the Pes Anserine. Two of these muscles are part of the hamstring group, and therefore bend the knee. The Pes Anserine tendon inserts into the tibia at about the same point as the medial collateral ligament. What this tells me is that what I thought was an issue with my MCL, might just be an issue with the Pes Anserine tendon, or an issue with one of the three muscles.
This really is good news, because I'm still not having any issues with the knee joint itself, just the tendons and muscles at the knee. I will see how my knee feels over the next couple of days and hopefully I can run a mile or two on Monday.
Wednesday, October 6, 2010
Knee Trouble - Still
I'm getting somewhat discouraged about this running thing. It is something that I really want to do, but my right knee keeps giving me trouble when I try to run. Today I stretched my calves, hamstrings, and quads, then went for a brisk five minute walk. I ran two minutes, then walked two minutes, and continued until I went for a mile. I tried to do another half mile to get me home, but when I tried running again, I felt like my knee was about to give out. I walked the rest of the way home.
When I got home I put ice on my knee right away. I will say that, five hours after the "run", my knee is feeling better than it has previously after a run. So perhaps that is a good sign. I was just hoping I would be able to do an alternating run/walk for a mile without pain by now. I'm starting to wonder if I will be able to do the 5K in December.
When I got home I put ice on my knee right away. I will say that, five hours after the "run", my knee is feeling better than it has previously after a run. So perhaps that is a good sign. I was just hoping I would be able to do an alternating run/walk for a mile without pain by now. I'm starting to wonder if I will be able to do the 5K in December.
Monday, October 4, 2010
How to open a new pair of shoes
The proper way to open a new pair of shoes: Sit at a table with the UNOPENED box in front of you. Open the box. CAREFULLY peel away the tissue paper. View the shoes. Examine the color combination, imagine what they will look like on your feet. Observe the hieroglyphics imprinted on the edges of the soles and elsewhere on the shoe. What could they mean? Lower your face to the box. Close your eyes and inhale deeply. What do you smell? Potential. And possibly some toxins. But mostly potential.
I tried my shoes out for the first time today on a treadmill. I had to use a treadmill, because otherwise the store won't take them back if there was something wrong. Since my knee was still sore from whatever-the-heck-I-did-to-it-last-week, I decided to go for one mile, alternating walk-run. I did some stretching beforehand. It went, for the most part, OK - the shoes were DEFINITELY better than my old ones! I think I'll be ready for pavement in a couple of days.
I did a core workout only after the run, and wore a knee brace during the exercises. That was a good idea - it made my knee feel a lot better. I can feel it getting stronger, so perhaps this running thing might work out after all.
I tried my shoes out for the first time today on a treadmill. I had to use a treadmill, because otherwise the store won't take them back if there was something wrong. Since my knee was still sore from whatever-the-heck-I-did-to-it-last-week, I decided to go for one mile, alternating walk-run. I did some stretching beforehand. It went, for the most part, OK - the shoes were DEFINITELY better than my old ones! I think I'll be ready for pavement in a couple of days.
I did a core workout only after the run, and wore a knee brace during the exercises. That was a good idea - it made my knee feel a lot better. I can feel it getting stronger, so perhaps this running thing might work out after all.
Saturday, October 2, 2010
Real Running Shoes... Finally!
Last week I had an appointment with the good folks at In Step in Franklin, Wisconsin. I had a "basic biomechanical evaluation" done by a physical therapist. It was quite an educational experience. He video taped me while running on a treadmill.
First I showed up in the Nike Dart 8 shoes that I bought at a department store that I was using for running. He asked me how much I weighed - I told him. He said "those shoes are made for someone 75 pounds lighter than you". I politely thanked him. Nonetheless, he watched me run on the treadmill, and noted that my feet were pronating correctly, but not "re-supinating" (they were not returning to the neutral position after lifting off the ground). He had me try on eight different pairs of shoes; the first few were "neutral" shoes, offering neutral support, and they felt the most comfortable. But he showed me on the video that they were not improving my re-suppination.
I ended up with the Saucony Pro-Glide Guide 3, a "light stability" shoe, to allow my foot to pronate, but encourage it to re-supinate. I had to have my shoes ordered because I needed a wide width.
The shoes came in today, and I tried them on the treadmill for a couple of minutes. They felt wonderful! I will need to use them on the treadmill at the gym for 15 or 20 minutes, because if they don't feel right and I used them on the road, they won't take them back. So that will happen tomorrow. I hope.
Depends on how my knee feels.
First I showed up in the Nike Dart 8 shoes that I bought at a department store that I was using for running. He asked me how much I weighed - I told him. He said "those shoes are made for someone 75 pounds lighter than you". I politely thanked him. Nonetheless, he watched me run on the treadmill, and noted that my feet were pronating correctly, but not "re-supinating" (they were not returning to the neutral position after lifting off the ground). He had me try on eight different pairs of shoes; the first few were "neutral" shoes, offering neutral support, and they felt the most comfortable. But he showed me on the video that they were not improving my re-suppination.
I ended up with the Saucony Pro-Glide Guide 3, a "light stability" shoe, to allow my foot to pronate, but encourage it to re-supinate. I had to have my shoes ordered because I needed a wide width.
The shoes came in today, and I tried them on the treadmill for a couple of minutes. They felt wonderful! I will need to use them on the treadmill at the gym for 15 or 20 minutes, because if they don't feel right and I used them on the road, they won't take them back. So that will happen tomorrow. I hope.
Depends on how my knee feels.
Thursday, September 30, 2010
Knee Pain, Part 2
This is going to sound strange, but...
YEAH! IT'S TENDONITIS!
Or Bursitis... or a strained ligament... or possibly the ligament slightly tore away from the bone...
I'm not a doctor, but I am 95% convinced that my knee pain is NOT a torn meniscus. Yesterday, after the pain subsided to a point where I can pinpoint it, I used one of those vibrating massage thingies and ran it over my knee. I instantly felt pain on the side of my tibia, at the crook where the bone starts to widen to form the top head underneath the knee. My research shows that this is where the Medial Collateral Ligament joins the tibia. I jumped for joy when I found this out, because that means it is not a meniscus tear! A meniscus tear would emanate from the joint line, not from the side of the tibia. Besides, I highly doubt that running for a mile two or three days per week would damage the meniscus.
At any rate, I made the decision to cease running until I get my new shoes in. They were ordered last week and have since arrived. I will be picking them up on Saturday. In the meantime, I will go to the gym for a little crosstraining, and I will be doing some stretching to try to loosen up these ligaments.
Hopefully the new shoes will help out.
YEAH! IT'S TENDONITIS!
Or Bursitis... or a strained ligament... or possibly the ligament slightly tore away from the bone...
I'm not a doctor, but I am 95% convinced that my knee pain is NOT a torn meniscus. Yesterday, after the pain subsided to a point where I can pinpoint it, I used one of those vibrating massage thingies and ran it over my knee. I instantly felt pain on the side of my tibia, at the crook where the bone starts to widen to form the top head underneath the knee. My research shows that this is where the Medial Collateral Ligament joins the tibia. I jumped for joy when I found this out, because that means it is not a meniscus tear! A meniscus tear would emanate from the joint line, not from the side of the tibia. Besides, I highly doubt that running for a mile two or three days per week would damage the meniscus.
At any rate, I made the decision to cease running until I get my new shoes in. They were ordered last week and have since arrived. I will be picking them up on Saturday. In the meantime, I will go to the gym for a little crosstraining, and I will be doing some stretching to try to loosen up these ligaments.
Hopefully the new shoes will help out.
Wednesday, September 29, 2010
Knee Pain
After attempting to run yesterday, I experienced such significant knee pain that I had to stop after two minutes. I walked the rest of the way home and made friends with a bag of ice. The pain is on the inside (or medial side) of the knee, next to the kneecap on the front (anterior) side. I am fearing the worst, which would be a meniscus tear. This would put me out for about two weeks. However, a meniscus tear typically is accompanied by a popping sound in the knee, which it is not doing. So it could also be a ligament strain (the "Medial Collateral Ligament"), or possibly bursitis. The problem is, both of those typically are accompanied by swelling, which I do not have.
Today, the symptoms are a lot better, but I still feel a sharp pain on the anterior, medial side of the knee, seemingly right above the tibia. I have made a decision to stop running until my running shoes arrive.
I am feeling quite discouraged right now.
But on the positive side, if I find out that I can't run, look at all the medical terms that I'm learning!
Today, the symptoms are a lot better, but I still feel a sharp pain on the anterior, medial side of the knee, seemingly right above the tibia. I have made a decision to stop running until my running shoes arrive.
I am feeling quite discouraged right now.
But on the positive side, if I find out that I can't run, look at all the medical terms that I'm learning!
Tuesday, September 28, 2010
Medial Tibial Stress Syndrome
Shin Splints! Yikes! I came home from work with some rather significant shin splints, in the right leg only. So I looked it up online. As it turns out, the term "shin splints" is an all-encompassing term that could mean many things. In my case, the pain was on the outside of the shin. This pain is attributed to a muscle called the "tibialis anterior", which is responsible for "dorsiflexing" the foot (bringing the foot upwards towards the shin). This muscle works against the calf, which brings the foot downward and away from the shin. When there is a muscle imbalance where the tibialis anterior is too weak compared to the shin, then the tibialis anterior could be stretched too far when the foot is "snapped" down onto the ground when the foot rolls from heel to toe when stepping.
Here is an excellent Wikipedia article explaining the function of this muscle.
http://en.wikipedia.org/wiki/Shin_splints
So I tried some exercises, and they went away almost immediately.
http://www.sportsinjurybulletin.com/archive/1079-shin-splints.htm
I tried running today, but my knee is causing some big problems. More on that later.
Here is an excellent Wikipedia article explaining the function of this muscle.
http://en.wikipedia.org/wiki/Shin_splints
So I tried some exercises, and they went away almost immediately.
http://www.sportsinjurybulletin.com/archive/1079-shin-splints.htm
I tried running today, but my knee is causing some big problems. More on that later.
Monday, September 27, 2010
Personal Trainer
The gym that I work out at hired a new personal trainer a few weeks ago. And he's a runner. One who has run marathons. So I bought a few sessions from him and had my first one today. I told him that I was running a 5K this December, and that I would like to run a marathon in one year. He said my goals were very achievable. He setup a workout plan for me that includes time in the gym and time on the road, and showed me some appropriate stretches for both before and after a run. He really seems like he's willing to work with me and wants me to succeed.
My physical ailments are making themselves known. I am fighting either plantar fasciitis or a heel spur in my right foot; soreness in my right side IT band; and something going in my right knee. Yup, all in my right side - my left side feels fine. For now. I've been icing my foot for a few days now, and that is helping. Stretching the IT band is working wonders. Today I started icing my knee. Is this the life of a runner? Should I invest in an ice machine?
On the good side, my breathing is becoming slower, deeper, and more deliberate. My flexibility is actually increasing, even though I am doing no specific stretches in that area (I can ALMOST touch my toes now!) And I have a lot more energy, so I'm not taking naps during lunch at work.
I went to Target to get a bottle of liquid fabric softener, and ended up spending over $160 by the time I left. They had a nice sale on whole grain cereals, so I picked up 8 boxes. Then I wandered through the men's clothes department, and found some good prices on exercise pants that actually fit! I bought three pair! And a nice workout jacket, the moisture wicking kind. So I'm almost ready for colder weather. My wife was a bit upset that some of the pants did not exactly match the jacket, but I told her that I am taking this seriously. I am NOT going to be a fair weather runner. (Those people are known as JOGGERS... not RUNNERS). I will be running in the rain, snow, cold, heat... JOGGERS don't do that. RUNNERS do. It is hard enough finding exercise clothes that fit, so I'm buying what I can find and going with that. I tried planting a money tree in the yard this year, but it just didn't seem to take root... maybe I'll try again next year. Then I'll be able to buy color-coordinated running outfits.
Today I spent 45 minutes on the elliptical, along with learning some good information from the trainer. And I have some pretty well defined, and achievable, goals.
Happy running.
My physical ailments are making themselves known. I am fighting either plantar fasciitis or a heel spur in my right foot; soreness in my right side IT band; and something going in my right knee. Yup, all in my right side - my left side feels fine. For now. I've been icing my foot for a few days now, and that is helping. Stretching the IT band is working wonders. Today I started icing my knee. Is this the life of a runner? Should I invest in an ice machine?
On the good side, my breathing is becoming slower, deeper, and more deliberate. My flexibility is actually increasing, even though I am doing no specific stretches in that area (I can ALMOST touch my toes now!) And I have a lot more energy, so I'm not taking naps during lunch at work.
I went to Target to get a bottle of liquid fabric softener, and ended up spending over $160 by the time I left. They had a nice sale on whole grain cereals, so I picked up 8 boxes. Then I wandered through the men's clothes department, and found some good prices on exercise pants that actually fit! I bought three pair! And a nice workout jacket, the moisture wicking kind. So I'm almost ready for colder weather. My wife was a bit upset that some of the pants did not exactly match the jacket, but I told her that I am taking this seriously. I am NOT going to be a fair weather runner. (Those people are known as JOGGERS... not RUNNERS). I will be running in the rain, snow, cold, heat... JOGGERS don't do that. RUNNERS do. It is hard enough finding exercise clothes that fit, so I'm buying what I can find and going with that. I tried planting a money tree in the yard this year, but it just didn't seem to take root... maybe I'll try again next year. Then I'll be able to buy color-coordinated running outfits.
Today I spent 45 minutes on the elliptical, along with learning some good information from the trainer. And I have some pretty well defined, and achievable, goals.
Happy running.
Sunday, September 26, 2010
Goals
Since I've decided to start running, I decided it was best to come up with some goals to keep me motivated. I actually have one goal: to run a marathon next October. But that's a pretty steep goal. So I've broken it up into a few pieces.
I've already signed up for the Jingle Bell 5K Run/Walk at Lutheran High School in Racine on December 4. Of course I am running it. This is a charity event for the arthritis foundation. But I'll be honest; I'm not doing this for charity. I really don't care about arthritis at this point in my life. I'm not doing this for my wife, or family, or friends... I'm doing this for me. Nobody else but me. Call me selfish, but that's the way it is. I really didn't want to sign up for the Jingle Bell because of the charity association, but it became apparent that most 5K and 10K runs are charity events. So I bit the bullet and signed up. And I put in a few bucks towards a donation as well. After all, I don't want to seem like a selfish prick.
After that, I would like to do a 10K, then a half marathon. There are some half-marathons going on starting next May that I am looking at. We'll see how things progress. I don't want to make any rash decisions until after the 5K, and until I know I can run continuously for a decent distance.
I've already signed up for the Jingle Bell 5K Run/Walk at Lutheran High School in Racine on December 4. Of course I am running it. This is a charity event for the arthritis foundation. But I'll be honest; I'm not doing this for charity. I really don't care about arthritis at this point in my life. I'm not doing this for my wife, or family, or friends... I'm doing this for me. Nobody else but me. Call me selfish, but that's the way it is. I really didn't want to sign up for the Jingle Bell because of the charity association, but it became apparent that most 5K and 10K runs are charity events. So I bit the bullet and signed up. And I put in a few bucks towards a donation as well. After all, I don't want to seem like a selfish prick.
After that, I would like to do a 10K, then a half marathon. There are some half-marathons going on starting next May that I am looking at. We'll see how things progress. I don't want to make any rash decisions until after the 5K, and until I know I can run continuously for a decent distance.
Saturday, September 25, 2010
It's a Jeep thing; you wouldn't understand
It all started back in July when I was laid off for two weeks. I woke up the first day of layoff and decided that I was tired of being overweight, having low energy, not sleeping well, and... basically, I was sick and tired of being sick and tired. So I decided to join a gym. And it helped substantially. Within two weeks I was feeling a lot better, sleeping better, and had more energy. And my cravings for sweets was lessening as well.
Then, in the beginning of September, I was at the gym at the same time they were getting some new equipment in. Among the new equipment was a stair climber. This is a piece of equipment where three or four steps are moving downward, while you "climb" up. Essentially, it's like trying to go up the down escalator at the mall. I remember thinking to myself, "that has got to be the stupidest piece of equipment on the face of the earth". Then I looked at the stationary bikes, and thought, those are just as stupid. And the same with the treadmills. I was so glad I was using the elliptical! :) And then I looked around at all the weight lifting equipment, and thought, why would you lift up some weights just to put them back down again? This whole thing is ridiculous.
Don't get me wrong, losing fat and toning muscle is a worthy goal. But I need something more concrete. How do I want my body to look? The personal trainer at the gym asked me that when I joined. Do I want to get all big and beefy? Or look more lean? I didn't know. I needed a goal.
My friend Ben is training for the 50 mile run in Door County on October 23. Yes, that's 50 miles. That was not a mistake. As in, ALMOST two WHOLE marathons. And my friend Heather recently started running again after she had her last baby. My co-worker Bruce runs five miles several times per week, and finished two marathons. My good friends Mark and Amy are avid runners; Amy has finished multiple marathons, and Mark just completed the Iron Man in Madison a couple of weeks ago. I used to look at these people and say "why do you run? Why don't you just kneel on a cold stone floor and repeatedly whip yourself? Isn't that the same thing?" I would routinely call them "masochists". But they all just smiled at me and didn't say much. I always left thinking that somehow, they were getting the last laugh. Is there some secret that they know that I don't?
After talking with them, I realized that the only way I will ever know this secret is to become a runner myself. Kinda like that Jeep advertisement: "It's a Jeep Thing; You Wouldn't Understand". Actually, I do understand the Jeep thing, since I work at the engine plant that produced the old inline 6 cylinder cast iron engine that used to power the Jeeps. The Jeep DNA? I get it. But this running thing - I do not understand.
Since I've decided to start running, my friends, the ones that I have heaped tons of derision upon, have accepted me with open arms. They have not laughed at me, poked fun of me, nor shoved any of that back into my face. But I can see something in their eyes and hear something in their voices. They got me. I can't help but feel like I've been reeled in like a fish. Perhaps this was their ploy all along? Let the whippings begin...
Then, in the beginning of September, I was at the gym at the same time they were getting some new equipment in. Among the new equipment was a stair climber. This is a piece of equipment where three or four steps are moving downward, while you "climb" up. Essentially, it's like trying to go up the down escalator at the mall. I remember thinking to myself, "that has got to be the stupidest piece of equipment on the face of the earth". Then I looked at the stationary bikes, and thought, those are just as stupid. And the same with the treadmills. I was so glad I was using the elliptical! :) And then I looked around at all the weight lifting equipment, and thought, why would you lift up some weights just to put them back down again? This whole thing is ridiculous.
Don't get me wrong, losing fat and toning muscle is a worthy goal. But I need something more concrete. How do I want my body to look? The personal trainer at the gym asked me that when I joined. Do I want to get all big and beefy? Or look more lean? I didn't know. I needed a goal.
My friend Ben is training for the 50 mile run in Door County on October 23. Yes, that's 50 miles. That was not a mistake. As in, ALMOST two WHOLE marathons. And my friend Heather recently started running again after she had her last baby. My co-worker Bruce runs five miles several times per week, and finished two marathons. My good friends Mark and Amy are avid runners; Amy has finished multiple marathons, and Mark just completed the Iron Man in Madison a couple of weeks ago. I used to look at these people and say "why do you run? Why don't you just kneel on a cold stone floor and repeatedly whip yourself? Isn't that the same thing?" I would routinely call them "masochists". But they all just smiled at me and didn't say much. I always left thinking that somehow, they were getting the last laugh. Is there some secret that they know that I don't?
After talking with them, I realized that the only way I will ever know this secret is to become a runner myself. Kinda like that Jeep advertisement: "It's a Jeep Thing; You Wouldn't Understand". Actually, I do understand the Jeep thing, since I work at the engine plant that produced the old inline 6 cylinder cast iron engine that used to power the Jeeps. The Jeep DNA? I get it. But this running thing - I do not understand.
Since I've decided to start running, my friends, the ones that I have heaped tons of derision upon, have accepted me with open arms. They have not laughed at me, poked fun of me, nor shoved any of that back into my face. But I can see something in their eyes and hear something in their voices. They got me. I can't help but feel like I've been reeled in like a fish. Perhaps this was their ploy all along? Let the whippings begin...
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