Wednesday, March 26, 2008
Sunday, March 23, 2008
Not up to par
I've had a cough in my chest since yesterday so I almost skipped my long run. But I managed to get out in the late afternoon for a run (Easter festivities kept me busy until then). Certainly not a great time. 7-some miles at a 9:58 pace, and I felt lousy the whole way and afterwards.
Saturday, March 22, 2008
Week of March 16
On vacation this week at James River State Park, "cabin camping". It's just like home there, only better - no telephone and no TV/cable. Aside from having to spend Tuesday in beautiful Shreveport, LA (no rest for the wicked), it was a thoroughly relaxing week. Hiking every day with the kids and dogs, fires in the fireplace, etc. We saw many deer and signs of many other animals. A beautiful life.
Two of the days I ran through the park for about 40 minutes each. Lots of hills, beautiful scenery, good for the soul.
Two of the days I ran through the park for about 40 minutes each. Lots of hills, beautiful scenery, good for the soul.
Saturday, March 15, 2008
another good run
Such a pleasant day here. The high was about 65, not a cloud in the sky, very little breeze. A perfect day to push myself to a new level.
For most of the run I alternated between an 8:00 pace and a 10:00 pace, switching every 5 minutes.
Overall I ran 8.11 miles an an average 9:15 pace, which I was very pleased with.
I have found that starting with a very slow pace, say 11 min/mi for the first 2 miles, helps me succeed over the long run, avoid injuries, and eases my recovery.
Afterwards my legs are sore but not very much. Some lower-GI distress, probably from being worked so hard. And it is also very dry here so I have been forcing myself to drink more water than usual.
Recovery included stretching, ice, eating about 30g protein and also carbs, and a half liter of water.
The next long run will be 9 miles, then 10 miles at the end of March. Once I am at 10 miles, I'm going to focus on speed even more. I may also cycle the mileage back down as I get faster.
For most of the run I alternated between an 8:00 pace and a 10:00 pace, switching every 5 minutes.
Overall I ran 8.11 miles an an average 9:15 pace, which I was very pleased with.
I have found that starting with a very slow pace, say 11 min/mi for the first 2 miles, helps me succeed over the long run, avoid injuries, and eases my recovery.
Afterwards my legs are sore but not very much. Some lower-GI distress, probably from being worked so hard. And it is also very dry here so I have been forcing myself to drink more water than usual.
Recovery included stretching, ice, eating about 30g protein and also carbs, and a half liter of water.
The next long run will be 9 miles, then 10 miles at the end of March. Once I am at 10 miles, I'm going to focus on speed even more. I may also cycle the mileage back down as I get faster.
Thursday, March 13, 2008
running shoes
And the most important piece of equipment is running shoes. Thinking about it, that's just about all I need, and that simplicity is one of the sport's allures for me. I've seen people running in t-shirts and old cut-off blue jeans, but they all have purpose-built shoes.
I was a Nike fan. But I stopped buying them because I felt Nike was too much about fashion statements and not enough about function. When I found a Nike shoe that worked for me, and it came time to get another one, I often could not figure out what the "replacement" model was because they morphed so much. And if I did, there was no guarantee that the shoe was very similar to the shoe it was "replacing" because the shoes would evolve to meet some marketing price/performance point. And Nikes are pricey.
I've tried New Balance, Avia, and Saucony, and I wasn't particularly happy with either.
I tried Brooks and I like them a lot. You can find Brooks at most pre-race sales expositions, and they run about $80 per pair which is very reasonable. After some experimentation I am running in the Brooks Adrenaline/GTS-7. It is an almost-neutral shoe with some light motion control. It is not too light to take some activity, but not too heavy to slow me down. It has a good balance of padding and support. It is a tough shoe that can take daily asphalt and not wear down the tread quickly.
I usually go through 4 pairs of shoes a year, 2 in spring and 2 in fall. I have never had a lightweight body and periodic shoe changes helps to reduce the injury to my knees with fresh midsole padding. When I find a good deal on them, I will buy a couple and put them in the closet. When I transition from the old to the new shoes, I'll wear the new shoes at home for two weeks before introducing them into weekday training runs for two weeks, and then swapping them into the long weekend runs. The shoes them migrate into "around the house/every day shoes", and then into gardening/mud shoes, and then into the trash.
Even at that point there is still some life in them , I just have run out of things to do with them. At one time I had 6 pair of old running shoes sitting around while I searched for a home for them, but no luck. It's not that I want to add them to a landfill, just a lack of creativity.
I was a Nike fan. But I stopped buying them because I felt Nike was too much about fashion statements and not enough about function. When I found a Nike shoe that worked for me, and it came time to get another one, I often could not figure out what the "replacement" model was because they morphed so much. And if I did, there was no guarantee that the shoe was very similar to the shoe it was "replacing" because the shoes would evolve to meet some marketing price/performance point. And Nikes are pricey.
I've tried New Balance, Avia, and Saucony, and I wasn't particularly happy with either.
I tried Brooks and I like them a lot. You can find Brooks at most pre-race sales expositions, and they run about $80 per pair which is very reasonable. After some experimentation I am running in the Brooks Adrenaline/GTS-7. It is an almost-neutral shoe with some light motion control. It is not too light to take some activity, but not too heavy to slow me down. It has a good balance of padding and support. It is a tough shoe that can take daily asphalt and not wear down the tread quickly.
I usually go through 4 pairs of shoes a year, 2 in spring and 2 in fall. I have never had a lightweight body and periodic shoe changes helps to reduce the injury to my knees with fresh midsole padding. When I find a good deal on them, I will buy a couple and put them in the closet. When I transition from the old to the new shoes, I'll wear the new shoes at home for two weeks before introducing them into weekday training runs for two weeks, and then swapping them into the long weekend runs. The shoes them migrate into "around the house/every day shoes", and then into gardening/mud shoes, and then into the trash.
Even at that point there is still some life in them , I just have run out of things to do with them. At one time I had 6 pair of old running shoes sitting around while I searched for a home for them, but no luck. It's not that I want to add them to a landfill, just a lack of creativity.
beating the night
This week has been really hectic, there is a ton going on, and I hadn't been able to work in my work outs. So Wednesday afternoon rolls around and it is already 5:30pm. The sun sets really quickly on this side of summer - one minute it is sunset, the next minute it is pitch dark. Looking at the clock and the rapidly fading light, and that the rest of my week is even busier, I pushed everything back that was piling up for the evening, put on my running gear and headed out the door.
Running near sunset this time of year around here is a sweet-and-sour experience. As long as the sun is shining on me, I am overly warm. In the lengthening shadows I am chilly in the 50F air, especially with the breeze. Glad I brought a wind breaker.
I ran 3.15 miles at an overall pace of 9:11 on the rolling hills route. Most of the running was around an 8:00 pace, with several walk breaks. Just what I needed to clear my head and think good thoughts and help me along the rest of the week.
Running near sunset this time of year around here is a sweet-and-sour experience. As long as the sun is shining on me, I am overly warm. In the lengthening shadows I am chilly in the 50F air, especially with the breeze. Glad I brought a wind breaker.
I ran 3.15 miles at an overall pace of 9:11 on the rolling hills route. Most of the running was around an 8:00 pace, with several walk breaks. Just what I needed to clear my head and think good thoughts and help me along the rest of the week.
Monday, March 10, 2008
running gadgets
Almost as important as good running gear, and certainly a lot more fun, are the gadgets runners buy to make running more interesting or easier, or to talk with others about.
I have a basic ForeRunner watch, I think the 101 version. It doesn't interface with anything, takes 2 AAA batteries, and gives only the most crude indicator of how much battery life is left. It tells me the lap pace and the average pace, total distance, etc. It has a little map I can follow to get back to my starting point (has come in handy in trail running). It can capture GPS map coordinates. The GPS takes a while to find satellites, and is easily distracted by surrounding vegetation. I have damaged the plastic around where one of the little metal pins sits that holds the watch to the strap - fell on some rocks 2 years ago, but didn't damage the watch itself, although it did shut off - so that now when someone running next to me bumps it there is a better-than-average chance it will semi-detach itself from the wristband mid-stride. It was what I needed at the time.
I also have a basic black Timex Ironman, the old style. It takes a lickin' etc. I can't set a timer on the ForeRunner, so I have to wear another watch that can. It also lets me know the time even when the ForeRunner dies (again, not much of a battery indicator) and the Timex battery just goes and goes.
I also have the basic version of the Polar heart monitor, but the heart monitor strap disappeared from a gym I was using last year and I haven't replaced it. When I wore it during training runs, I would be wearing three things on my wrists. It felt uncomfortable and I think it looked odd, too, and it was distracting to be constantly fiddling with one wrist or the other.
What I hope Santa will bring me this year (hint, hint) is a fancy new watch that will take the place of all of that (device convergence!). One of the watches I have been looking at is the Polar RS800sd. It does GPS, it does heart rate, and it will even keep time, and download everything onto my computer. It would also look good as an everyday watch, too. Another is the Suunto T4, which is a pretty cool looking watch. It is another do-everything watch. And another is the Garmin ForeRunner 305, though I'm ready to try another brand besides Garmin. Not that fond of "shoe pods" for various electronics, but I understand they are not distracting while running.
One thing I do like about my ForeRunner is that I can change the batteries. Rechargeable batteries have no allure for me. They usually die just when I need them most. They slowly deteriorate in their ability to hold a charge. They don't last much longer than alkaline batteries. And I can easily carry a pair of alkaline batteries around with me.
I have a basic ForeRunner watch, I think the 101 version. It doesn't interface with anything, takes 2 AAA batteries, and gives only the most crude indicator of how much battery life is left. It tells me the lap pace and the average pace, total distance, etc. It has a little map I can follow to get back to my starting point (has come in handy in trail running). It can capture GPS map coordinates. The GPS takes a while to find satellites, and is easily distracted by surrounding vegetation. I have damaged the plastic around where one of the little metal pins sits that holds the watch to the strap - fell on some rocks 2 years ago, but didn't damage the watch itself, although it did shut off - so that now when someone running next to me bumps it there is a better-than-average chance it will semi-detach itself from the wristband mid-stride. It was what I needed at the time.
I also have a basic black Timex Ironman, the old style. It takes a lickin' etc. I can't set a timer on the ForeRunner, so I have to wear another watch that can. It also lets me know the time even when the ForeRunner dies (again, not much of a battery indicator) and the Timex battery just goes and goes.
I also have the basic version of the Polar heart monitor, but the heart monitor strap disappeared from a gym I was using last year and I haven't replaced it. When I wore it during training runs, I would be wearing three things on my wrists. It felt uncomfortable and I think it looked odd, too, and it was distracting to be constantly fiddling with one wrist or the other.
What I hope Santa will bring me this year (hint, hint) is a fancy new watch that will take the place of all of that (device convergence!). One of the watches I have been looking at is the Polar RS800sd. It does GPS, it does heart rate, and it will even keep time, and download everything onto my computer. It would also look good as an everyday watch, too. Another is the Suunto T4, which is a pretty cool looking watch. It is another do-everything watch. And another is the Garmin ForeRunner 305, though I'm ready to try another brand besides Garmin. Not that fond of "shoe pods" for various electronics, but I understand they are not distracting while running.
One thing I do like about my ForeRunner is that I can change the batteries. Rechargeable batteries have no allure for me. They usually die just when I need them most. They slowly deteriorate in their ability to hold a charge. They don't last much longer than alkaline batteries. And I can easily carry a pair of alkaline batteries around with me.
Sunday, March 9, 2008
running gear
Running gear is a hot topic whenever a bunch of runners gets together. I'm pretty frugal and stick to the basics.
Socks: IMHO socks are the most important item in my running gear after my shoes. I started out with Thorlo crew socks, but after several years grew increasingly unhappy with them. The fuzzy inside is a great concept, and I love them in my everyday casual shoes, but they don't cut it for me running. Too many blisters, and the fuzzy tends to rip off toe nails. I tried a WigWam brand sock, a light little polyester thing that weighed nothing at all, and that produced lots of blisters. I have seen toe socks (where each toe has its own little pocket, like a glove) and I think they look weird and won't spend the money to find out for myself what they are like. I am now a devoted fan of Wright Socks. They are the perfect sock. They are a double-layer sock, so there are two thin layers of material. The layers rub on each other instead of the sock rubbing on my feet, so there is no rubbing to cause blisters. I wear the ankle-length version. I have 8 pair in various colors. I haven't had a single blister since I started wearing them. They're usually available on the pre-race sales expositions, costing $21 for 4 pair.
Shorts: I have two pairs of purple spandex compression shorts from Best of Times (my thighs are on the thick side so the compression shorts keep them from rubbing together). They are probably 6 years old at this point and I'm thinking about their replacement, even though they are still in great shape. Needless to say they have worn very well.
Running Tights: I have a pair of black running tights with the elastic band at the bottom of each leg to keep it from riding up off my socks. It is also long in the tooth, but still in good shape.
Shirts: I get so many shirts from events, some of them great technical perspiration-wicking shirts, that I don't buy shirts any more. I have an UnderArmor short-sleeve shirt and a long-sleeve shirt that I wear as a base layer on any run longer than a half-marathon, weather determining which I wear.
Underwear: UnderArmor greatly reduces chafing. 'nuff said there.
Hat: I have a baseball cap-style hat, and I have a kepi from REI. The baseball cap running hat wicks moisture and has my employer's name on it, but I am not fond of the fit or the feel. My head always feels hot. I wear the kepi a lot; some people think it is my signature. I'm pretty fair-skinned and it shields my neck and ears. The elastic is all stretched 0ut - it was that way when I bought it but didn't realize it - and I'm trying to figure out how to surgically replace that. I also have a middle-blue fleece Patagonia hat that I love.
Sunglasses: I don't wear them but wish I did. When I've worn sunglasses, they have fallen off and gotten scratched up; they have become covered with sunscreen and sweat and I can't see out of them (certainly can't clean them with a sweaty running shirt); the cheap ones have warped lenses and distort my vision; and they are awkward to put anywhere during a run when I'm not actually wearing them. I never know whether to buy good ones and risk the easy damage or inexpensive ones that I can't see through but can toss away. They're just too much trouble, but I wish I could find a pair that weren't and I'd buy them.
Jacket: I have a blue wind jacket from LL Bean and a dark gray fleece jacket from Lands End. Both have come in very handy. The wind jacket has a coating on the inside that allows it to breathe while still keeping most of the wind out, and has a hood inside the collar. The fleece jacket is just a fleece jacket, zipping up in the front. Both can quickly be rolled up and tied around my waist for later when I begin to cool off.
And that is pretty much it for my basic running gear.
Socks: IMHO socks are the most important item in my running gear after my shoes. I started out with Thorlo crew socks, but after several years grew increasingly unhappy with them. The fuzzy inside is a great concept, and I love them in my everyday casual shoes, but they don't cut it for me running. Too many blisters, and the fuzzy tends to rip off toe nails. I tried a WigWam brand sock, a light little polyester thing that weighed nothing at all, and that produced lots of blisters. I have seen toe socks (where each toe has its own little pocket, like a glove) and I think they look weird and won't spend the money to find out for myself what they are like. I am now a devoted fan of Wright Socks. They are the perfect sock. They are a double-layer sock, so there are two thin layers of material. The layers rub on each other instead of the sock rubbing on my feet, so there is no rubbing to cause blisters. I wear the ankle-length version. I have 8 pair in various colors. I haven't had a single blister since I started wearing them. They're usually available on the pre-race sales expositions, costing $21 for 4 pair.
Shorts: I have two pairs of purple spandex compression shorts from Best of Times (my thighs are on the thick side so the compression shorts keep them from rubbing together). They are probably 6 years old at this point and I'm thinking about their replacement, even though they are still in great shape. Needless to say they have worn very well.
Running Tights: I have a pair of black running tights with the elastic band at the bottom of each leg to keep it from riding up off my socks. It is also long in the tooth, but still in good shape.
Shirts: I get so many shirts from events, some of them great technical perspiration-wicking shirts, that I don't buy shirts any more. I have an UnderArmor short-sleeve shirt and a long-sleeve shirt that I wear as a base layer on any run longer than a half-marathon, weather determining which I wear.
Underwear: UnderArmor greatly reduces chafing. 'nuff said there.
Hat: I have a baseball cap-style hat, and I have a kepi from REI. The baseball cap running hat wicks moisture and has my employer's name on it, but I am not fond of the fit or the feel. My head always feels hot. I wear the kepi a lot; some people think it is my signature. I'm pretty fair-skinned and it shields my neck and ears. The elastic is all stretched 0ut - it was that way when I bought it but didn't realize it - and I'm trying to figure out how to surgically replace that. I also have a middle-blue fleece Patagonia hat that I love.
Sunglasses: I don't wear them but wish I did. When I've worn sunglasses, they have fallen off and gotten scratched up; they have become covered with sunscreen and sweat and I can't see out of them (certainly can't clean them with a sweaty running shirt); the cheap ones have warped lenses and distort my vision; and they are awkward to put anywhere during a run when I'm not actually wearing them. I never know whether to buy good ones and risk the easy damage or inexpensive ones that I can't see through but can toss away. They're just too much trouble, but I wish I could find a pair that weren't and I'd buy them.
Jacket: I have a blue wind jacket from LL Bean and a dark gray fleece jacket from Lands End. Both have come in very handy. The wind jacket has a coating on the inside that allows it to breathe while still keeping most of the wind out, and has a hood inside the collar. The fleece jacket is just a fleece jacket, zipping up in the front. Both can quickly be rolled up and tied around my waist for later when I begin to cool off.
And that is pretty much it for my basic running gear.
Saturday, March 8, 2008
strong headwinds and rain
It was supposed to rain all day until about 3, and then get very windy (wind advisory said 30-40mph gusts). So I crossed my fingers because tomorrow is supposed to be even worse, and around 2:30 the skies cleared and the sun came out. It was probably 50F outside, so I wore a long-sleeve technical shirt, shorts, and I held onto my fleece hat just in case. I headed down to the W&OD, reached my half way mark and turned back. I hadn't realized I had the wind at my back the whole time, or maybe it had just picked up, but it was in my face now. The skies had grown cloudy again and the wind had come up. I hadn't run into a headwind in a long time and it was kind of like dragging something heavy behind me. Great for the legs and endurance but heck on the pace. And I was sure glad I had my hat. Heavy rain clouds moved back in to make a steel-gray sky. During the last 2 miles it started raining lightly again, and I got home pretty cold and wet. 7.12 miles at 9.35 pace, including 2 stoplights. I stretched, iced my shins and ankle down, and a hot shower and I'm good as new.
Thursday, March 6, 2008
trying to go faster
The only way to run faster is to run faster. That circular truism is the bane of many runners. Today's speed workout was 3.15 miles at an average 9:24 pace. Not very interesting overall. What made it interesting for me was doing a run-a-minute/walk-a-minute, with the average run pace all under 8:00, and most of them under or near 7:00, hills included. Over the course of weeks I'll be able to stretch the run time out by multiples while keeping the walk time constant. That will move me towards my goal of a sub-8:00 mile.
Tuesday, March 4, 2008
Nice Morning Run
Such a beautiful morning today - probably 57 degrees outside when I went outside at 6:30. I ran 3.66 miles at a 9:24 pace, including some hills. Starting off slow for 20 minutes, like 16 min/mile slow, really does pay off in the end. Shins feel fine, and the rest of me feels good too. Tired and well-exercised, but no big pains.
Monday, March 3, 2008
Breakfast
Someone asked me what I eat for breakfast. Breakfast is the most important meal of the day, so they say. I have all four food groups in my breakfast: carbohydrate, fiber, protein, and a little bit of fat. I call it my one-half cup breakfast and it looks like this:
1/2 cup traditional oatmeal..150 calories 5g protein 4g fiber 3g fat
1/2 cup 1% milk................55 calories 4g protein 0g fiber 1g fat
1/2 cup All Bran Original......80 calories 4g protein 7g fiber 1g fat
1/2 cup 1% cottage cheese...90 calories 12g protein 0g fiber 3g fat
Total: 375 calories 25g protein 11g fiber 7.75g fat
1/2 cup traditional oatmeal..150 calories 5g protein 4g fiber 3g fat
1/2 cup 1% milk................55 calories 4g protein 0g fiber 1g fat
1/2 cup All Bran Original......80 calories 4g protein 7g fiber 1g fat
1/2 cup 1% cottage cheese...90 calories 12g protein 0g fiber 3g fat
Total: 375 calories 25g protein 11g fiber 7.75g fat
Sunday, March 2, 2008
6 miles
It was beautiful today in the DC area. Mid-50s, a few dry, high clouds, puffs of a breeze. I ran down to the W&OD trail around 2:30 in the afternoon and totaled 6 miles at a 10:24 average pace. Still pain at the front of my left ankle. I iced it down for an hour afterwards - wished I had iced my knees also - and it still is uncomfortable, though not painful. I should make an appointment with my orthopedic doctor and see what the trouble is.
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