What would you do the day after you ran your first organized 5K?
I ran 10K. It wasn't the brightest move. But a week later I believe I'm better off for it.
Since the Rock 'n' Roll 1/2 Marathon in Vegas will be on a Sunday evening, some of the Team Challenge training runs are scheduled for Sunday evenings as well. Last week our run was scheduled for West Potomac Park - two laps around Haines Point. Unfortunately, I didn't anticipate traffic tie-ups on in-bound I-66 on a late Sunday afternoon, so my 32 mile drive took me almost an hour. As I arrived at the meeting point, I saw the team about 50 yards ahead. They had just started the run. Instead of stretching, taking my time to warm up, and taking it easy after the previous day's run, I did a couple lunges, quad stretches, and windmills and took off after the pack.
In my defense, I had been stretching throughout the day because I was still a little stiff from the 5K. I probably didn't need a full stretch routine, but I certainly should not have tried to catch up with the lead pack. I had no illusions of being able to keep up with them, but since we were all going to run the same distance, I knew if I took frequent walking breaks like I had in previous training sessions I'd probably end up 15 or 30 minutes behind the others. I took off after them. After only about 100 yards of a faster-than-usual pace, I realized they were going to continue to pull away so I greeted a couple of the walkers I did catch up to and slowed down a bit.
Still, I wasn't going to take as many walking breaks, so I ran the first 15 minutes before taking a brief walking break. I really pushed myself and consequently ran through some pain -- my calves, my ankle, my thighs were yelling at me. I ran the first lap clockwise around Haines Point following the traffic flow. When I reached my car, I turned around and ran counterclockwise so that the traffic would be in front of me and so that I could run by everyone else on the team who was there that day before the running was done. As I started the second lap, I was thinking I should stop running and pay attention to the pain signals my body was giving me, but I pressed on. Eventually, my knee started yelling at me and I was trying to remember what the guest speaker had told us the previous week about avoiding injury. "What is that injury that begins with just a mild nagging knee pain? Crap!"
I kept running.
About a mile into the second lap I passed the lead pack (or we passed each other), waved, and smiled, and said a few words. My lungs were okay, but my body was hurting. It was time for my third walking break, the last one before I would push to the finish. When I started running again I was concentrating on trying to minimize the hurt to my body and remembered the advice from El Caballo Blanco, one of the main protagonists in Born to Run -- "light, easy, smooth." If I straightened out my back and concentrated on "light, easy, smooth" and tried to just sweep my feet across the earth, I could ease the pain a little and didn't feel the pounding of the asphalt, but I was too tired to keep that up for more than a few strides at a time. So I just kept practicing it as much as I could.
I normally like to finish strong, but I hadn't saved anything in the tank on this run. I was slowing down in the last 1/4 mile when I saw that Jen had come back around to meet me and guide me back to the start/finish. Cool. That's what a team is for, right?
My body hurt for three days. I took an ice pack to work Monday morning and strapped it to my leg all morning, moving it from one sore or aching place to another until it melted. I also skipped my Monday run to recuperate. I wish I had more time to write about my other three runs this past week. I'll just give the cliff notes.
On Wednesday I went back to the National Mall to run with Team Challenge. It was a drizzly day, so only two walkers and one other runner showed up. I ran 3.2 miles. Well, "ran" is an overstatement. It's hard to keep moving on the Mall because you have to cross busy streets so many times. None-the-less, I finished strong -- running the last 1/2 mile at my fastest pace. afterward the four of us went out for drinks.
Friday I ran an easy mile to keep my legs moving.
Saturday I mapped a 3 mile course in my neighborhood and ran two laps. I felt good. This course is a bit hilly. About 50 minutes into my 1:05 run and at the bottom of the last big hill I began to pick up the pace little by little, continuously until the end. I only took one walking break between two half hour running stints. I felt good afterwards.
Sunday, September 18th
run-walk pattern in minutes:
15-2-15-3
15-3-11:30-:30
total distance: 6.4 miles
Wednesday, September 21st
run-walk pattern in minutes:
6 - 0:30 - 4 - 0:30
6 - 2 - 5 - :30
4 - :30 - :30 - :30
5
total distance: 3.2 miles
Friday, September 23rd
running time in minutes: 10:00
total distance: 1 mile
Saturday, September 24th
run-walk pattern in minutes:
32:30-2:30-30:41
total distance: 6.2 miles
Monday, September 26, 2011
Sunday, September 18, 2011
5K at the Four Seasons Hotel
I almost stayed in bed when my alarm sounded at 6 o'clock Saturday morning. I hadn't preregistered to the Sprint Four the Cure 5K. I hadn't even promised to meet Jen there. Why should I drive all the way into Georgetown to register early, stand around for a while, then run a 5K? I can just sleep another hour or so and run my own 5K here in the neighborhood. I hit the snooze bar and hoped for the best.
But I couldn't go back to sleep. After a few minutes, I threw myself out of bed, got dressed, fed Sesame, grabbed a banana and started the 40 minute drive into town.
The Four Seasons Hotel is on Pennsylvania Avenue in the heart of Georgetown and just a few steps from the C&O canal. The event was to raise money for cancer research at the Washington Hospital Center and had attracted a lot of people on this chilly morning. After a few minutes of stretching, the race organizers gathered us at the starting line and started the race right on time.
The pack took off down the street for about 50 yards -- where we would turn right onto the tow path -- and came to a standstill, then a slow walk as we reached the bottleneck at the turn. For the next half mile we jogged along, no more than two-wide heading to the Key Bridge on the narrow path along the scenic canal that sits between K and M Streets.
Just before the Key Bridge we crossed over to the south side of the canal, where the path was much wider and each runner could get into his or her own pace. It was a beautiful morning to run and we had great views of the Potomac River below us and GU above us. After the turnaround point Jen and I were still at a comfortable pace chatting. When we passed the 2 mile mark, I realized I still had plenty of energy and the path was a bit less congested, so we picked up the pace. I feel I was holding Jen back, anyway. In our training runs so far, she has been running with the leaders while I've been doing my run-walk by myself.
Each couple hundred yards or so we continued to pick up the pace until we reached the final turn off the tow path. We sprinted the final 50 yards up the steep city street away from the canal and to the finish line.
Nice!
Aside for the short walk at the bottle neck when we began the race. I ran the whole way and felt good. To top it off the Four Seasons Hotel had a great spread for runners to refuel -- scrambled eggs, omelets, milk, juice, yogurt, fruit, bagels, muffins, pb&j, danish and coffee. I think I like this run.
running time: 33:20
total distance: 3.11 miles
But I couldn't go back to sleep. After a few minutes, I threw myself out of bed, got dressed, fed Sesame, grabbed a banana and started the 40 minute drive into town.
The Four Seasons Hotel is on Pennsylvania Avenue in the heart of Georgetown and just a few steps from the C&O canal. The event was to raise money for cancer research at the Washington Hospital Center and had attracted a lot of people on this chilly morning. After a few minutes of stretching, the race organizers gathered us at the starting line and started the race right on time.
The pack took off down the street for about 50 yards -- where we would turn right onto the tow path -- and came to a standstill, then a slow walk as we reached the bottleneck at the turn. For the next half mile we jogged along, no more than two-wide heading to the Key Bridge on the narrow path along the scenic canal that sits between K and M Streets.
Just before the Key Bridge we crossed over to the south side of the canal, where the path was much wider and each runner could get into his or her own pace. It was a beautiful morning to run and we had great views of the Potomac River below us and GU above us. After the turnaround point Jen and I were still at a comfortable pace chatting. When we passed the 2 mile mark, I realized I still had plenty of energy and the path was a bit less congested, so we picked up the pace. I feel I was holding Jen back, anyway. In our training runs so far, she has been running with the leaders while I've been doing my run-walk by myself.
Each couple hundred yards or so we continued to pick up the pace until we reached the final turn off the tow path. We sprinted the final 50 yards up the steep city street away from the canal and to the finish line.
Nice!
Aside for the short walk at the bottle neck when we began the race. I ran the whole way and felt good. To top it off the Four Seasons Hotel had a great spread for runners to refuel -- scrambled eggs, omelets, milk, juice, yogurt, fruit, bagels, muffins, pb&j, danish and coffee. I think I like this run.
Saturday, September 17thrunning time: 33:20
total distance: 3.11 miles
Melissa day from morning until night
September 29th will be a Melissa day from morning until night. I confirmed plans with George Mason University to plant a tree in memory of Melissa next to the duck pond on campus. It's scheduled for 10 am that day. I am am very grateful to the university for their willingness to honor Melissa in this way. It's a great tribute to Melissa's 14+ years in Student Affairs and her life here in Fairfax/Annandale.
Also, My friends Jen and Brian and I met with the manager at Coyote Grille and Cantina in Fairfax and pitched a fundraiser for CCFA to include a raffle, the talents of Claire Gilbride, and some good food and drink in one of our favorite places. He liked the idea and we're on for Thursday, September 29th. The details are still being worked out.
This day has been marked in my head for the past year. One year without Melissa was so terribly hard to contemplate a year ago. Now that it's here, I know it will be a hard day, but I'm glad that family and friends will be gathered together and celebrating Melissa's life.
Also, My friends Jen and Brian and I met with the manager at Coyote Grille and Cantina in Fairfax and pitched a fundraiser for CCFA to include a raffle, the talents of Claire Gilbride, and some good food and drink in one of our favorite places. He liked the idea and we're on for Thursday, September 29th. The details are still being worked out.
This day has been marked in my head for the past year. One year without Melissa was so terribly hard to contemplate a year ago. Now that it's here, I know it will be a hard day, but I'm glad that family and friends will be gathered together and celebrating Melissa's life.
Low mileage week
This past week I rested a little extra and diverted my attention to planning a couple events to honor Melissa on September 29th. On that day we'll celebrate her birthday and commemorate one year since her passing.
This blog entry - the training; next blog entry - the planning.
There is a 1-mile loop near my house that I've been using for my weekday runs. With my run-walk patterns, I've been doing 2 laps in about 23 minutes and 3 laps in about 35 minutes. Slow pace, but for now I'm concentrating more on time spent on the road and endurance rather than distance or pace. That'll come later.
On Monday I set out for 35 minute run and planned to run five repetitions of 6 minutes running followed by 1 minute walking. After the fourth repetition and coming around for the third lap, I decided to pick up the pace to see how far my 35 minutes could get me. I finished strong and got an extra 1/4 mile in (3.36 miles instead of 3.17 miles - don't check my math!). Of course, my calves and thighs felt the extra work and were tight most of the week. This felt more like good "workout" tight, rather than the "hurt" tight and pain I continue to have in my ankle. I decided to take Wednesday off as well as Tuesday and Thursday.
On Friday, I didn't want to take the whole week off, but in anticipation of a 5K Saturday morning, I also didn't want to run too hard, so after work, I ran one mile of sustained running. Actually, I stopped just short of a mile by mistake and walked the rest of the way, but it felt good.
Monday, September 12th
run-walk pattern in minutes:
6-1-6-1
6-1-6-1-6-1
total distance: 3.4 miles
Friday, September 16th
run-walk pattern in minutes:
8:45-2
total distance: 1 mile
This blog entry - the training; next blog entry - the planning.
There is a 1-mile loop near my house that I've been using for my weekday runs. With my run-walk patterns, I've been doing 2 laps in about 23 minutes and 3 laps in about 35 minutes. Slow pace, but for now I'm concentrating more on time spent on the road and endurance rather than distance or pace. That'll come later.
On Monday I set out for 35 minute run and planned to run five repetitions of 6 minutes running followed by 1 minute walking. After the fourth repetition and coming around for the third lap, I decided to pick up the pace to see how far my 35 minutes could get me. I finished strong and got an extra 1/4 mile in (3.36 miles instead of 3.17 miles - don't check my math!). Of course, my calves and thighs felt the extra work and were tight most of the week. This felt more like good "workout" tight, rather than the "hurt" tight and pain I continue to have in my ankle. I decided to take Wednesday off as well as Tuesday and Thursday.
On Friday, I didn't want to take the whole week off, but in anticipation of a 5K Saturday morning, I also didn't want to run too hard, so after work, I ran one mile of sustained running. Actually, I stopped just short of a mile by mistake and walked the rest of the way, but it felt good.
Monday, September 12th
run-walk pattern in minutes:
6-1-6-1
6-1-6-1-6-1
total distance: 3.4 miles
Friday, September 16th
run-walk pattern in minutes:
8:45-2
total distance: 1 mile
Monday, September 12, 2011
Broke the 5-mile barrier
On Saturday, I ran on the Capital Crescent Trail starting in Bethesda. It was my longest run yet in miles and time. The beautiful September weather brought out a bunch of people. There were at least two other teams in training there along with individual runners and bikers. There were families, teenagers, seniors and every age in between. It was quite motivational to be out there with so many people dedicated to exercise and -- in some cases -- a cause.
Saturday, September 10th
run-walk pattern in minutes:
8-2-8-2-8-3-turn around
8-2-8-2-10
total distance: 5.5 miles
Along the trail I chatted with the Endurance Manager, who works for CCFA. He kindly expressed his condolences about Melissa's passing and I asked him about the research being done right now. There are two good notes in that last sentence. First, I'm still searching for a way to contribute; to find a way to have Melissa's journey impact the lives of others in a meaningful way. Telling a little more of her story is a way to do that and learning more about what is being done will help me eventually focus on something to do. Second, I was talking while running! nice
As a matter of fact, I saved enough gas in the tank that for the last 10 minutes I was going at my fastest pace of the run and talking to Jen and one of the coaches. I felt good enough that I ran the last 200 yards or so. I mean really ran, rather than jogged at my usual 10:30-11:15 minute miles.
It was a good run.
Saturday, September 10th
run-walk pattern in minutes:
8-2-8-2-8-3-turn around
8-2-8-2-10
total distance: 5.5 miles
Along the trail I chatted with the Endurance Manager, who works for CCFA. He kindly expressed his condolences about Melissa's passing and I asked him about the research being done right now. There are two good notes in that last sentence. First, I'm still searching for a way to contribute; to find a way to have Melissa's journey impact the lives of others in a meaningful way. Telling a little more of her story is a way to do that and learning more about what is being done will help me eventually focus on something to do. Second, I was talking while running! nice
As a matter of fact, I saved enough gas in the tank that for the last 10 minutes I was going at my fastest pace of the run and talking to Jen and one of the coaches. I felt good enough that I ran the last 200 yards or so. I mean really ran, rather than jogged at my usual 10:30-11:15 minute miles.
It was a good run.
Friday, September 9, 2011
Viva Las Vegas
I kicked off my fund raising campaign this week and am amazed at the support I've received. In five short days my and Melissa's people contributed $2,000 -- 80% of my initial goal. Amazing! I will be increasing my goal soon -- after I give it some thought.
In addition to the cash coming in, I've also been moved by the kind words of love and support and the stories some have shared. I learned that someone was touched by one of his students who has Crohn's, another person told me of her cousin's battle with the disease. I learned a friend was diagnosed with Crohn's ten years ago. I thank each of these people for sharing with me. I'll be thinking about them, too, as I train and run.
I also heard from a friend who has run the race in Las Vegas before. I'm getting excited thinking about it. The first time I saw Las Vegas was with Melissa in 1999. It was on our first cross-country trip -- two weeks after we started dating. We could see the lights of the strip from miles away as we descended from the heights of Hoover Dam. This was at the end of a day that began in Alamosa, Colorado at 3:00 am and ended 900 miles, 21 hours, 8 points of interest, and five states later.
Melissa and I were perfectly suited for driving trips. I like to drive in the daylight and Melissa liked to drive at night. Consequently, we were able to drive practically non-stop for an entire day. Along the way, We stopped at Durango, Mesa Verde, Four Corners, and the Grand Canyon. We also drove through the painted desert and monument valley and drove over Hoover Dam. Now we were looking down at Las Vegas. To punctuate this very busy travel day I could think of nothing other than to play "Viva Las Vegas" over and over again as Melissa drove closer and closer to the bright lights in the desert.
Even the most perfectly suited driving partners have their limits. Melissa reached hers about the fourth time I hit repeat on the disc player. She needed my help finding a gas station with a bathroom and then a hotel for the night. I couldn't very well help her when I was belting out my best Elvis. Even though Ms. Cranky Pants showed her face this night, time was good to this memory. We always smiled retelling it. And I'll be thinking about it when the gun goes off December 4th.
Now, my training week. It was a good one. I stayed in the neighborhood.
Monday, September 5th
run-walk pattern in minutes:
5-1-5-1-5-1
5-1-5-1-4-2
total distance: 3.2 miles
Wednesday, September 7th
run-walk pattern in minutes:
6-1-6-1
6-1-6-1-5:40-1:20
total distance: 3.2 miles
Friday, September 9th
run-walk pattern in minutes:
6-1-6-1-6-3
total distance: 2.1 miles
I'm feeling pretty good. My right leg is still sore/stiff, but mostly when I sit for a long time. The road feels good, Whenever I feel myself pounding the pavement too hard, I'm able to change my stride to land softer. Tomorrow I join Team Challenge for a run in Bethesda.
In addition to the cash coming in, I've also been moved by the kind words of love and support and the stories some have shared. I learned that someone was touched by one of his students who has Crohn's, another person told me of her cousin's battle with the disease. I learned a friend was diagnosed with Crohn's ten years ago. I thank each of these people for sharing with me. I'll be thinking about them, too, as I train and run.
I also heard from a friend who has run the race in Las Vegas before. I'm getting excited thinking about it. The first time I saw Las Vegas was with Melissa in 1999. It was on our first cross-country trip -- two weeks after we started dating. We could see the lights of the strip from miles away as we descended from the heights of Hoover Dam. This was at the end of a day that began in Alamosa, Colorado at 3:00 am and ended 900 miles, 21 hours, 8 points of interest, and five states later.
Melissa and I were perfectly suited for driving trips. I like to drive in the daylight and Melissa liked to drive at night. Consequently, we were able to drive practically non-stop for an entire day. Along the way, We stopped at Durango, Mesa Verde, Four Corners, and the Grand Canyon. We also drove through the painted desert and monument valley and drove over Hoover Dam. Now we were looking down at Las Vegas. To punctuate this very busy travel day I could think of nothing other than to play "Viva Las Vegas" over and over again as Melissa drove closer and closer to the bright lights in the desert.
Even the most perfectly suited driving partners have their limits. Melissa reached hers about the fourth time I hit repeat on the disc player. She needed my help finding a gas station with a bathroom and then a hotel for the night. I couldn't very well help her when I was belting out my best Elvis. Even though Ms. Cranky Pants showed her face this night, time was good to this memory. We always smiled retelling it. And I'll be thinking about it when the gun goes off December 4th.
Now, my training week. It was a good one. I stayed in the neighborhood.
Monday, September 5th
run-walk pattern in minutes:
5-1-5-1-5-1
5-1-5-1-4-2
total distance: 3.2 miles
Wednesday, September 7th
run-walk pattern in minutes:
6-1-6-1
6-1-6-1-5:40-1:20
total distance: 3.2 miles
Friday, September 9th
run-walk pattern in minutes:
6-1-6-1-6-3
total distance: 2.1 miles
I'm feeling pretty good. My right leg is still sore/stiff, but mostly when I sit for a long time. The road feels good, Whenever I feel myself pounding the pavement too hard, I'm able to change my stride to land softer. Tomorrow I join Team Challenge for a run in Bethesda.
Wednesday, September 7, 2011
Weekend at the lake
I spent the long holiday weekend at Lake Anna with Melissa's parents at a mini reunion: four grandparents (Melissa's parents and good friends), six parents (Melissa's sister, two cousins, and their spouses), six grandchildren (two kids per couple), and me.
We arrived Friday night and spent a couple hours catching up and previewing the weekend activities. The grandparents had planned a treasure hunt, bon fire, boating excursions, and plenty of time on the dock. Sitting in the house Melissa loved, with the people Melissa loved was hard. This group is my family. They've always treated me as such and I'll always think of them that way. But the connection between them and me is Melissa. There was no ignoring the fact that she was missing.
I was definitely gonna need moments of alone time in between the fun times. My first opportunity was a Saturday morning run. I headed out as everyone was thinking about breakfast or getting their coffee. I stretched on the lawn then hit the road. I hadn't mapped out my run, so I decided to go out 15 minutes and come back. The roads along the lake are quite hilly, so it was a good work out.
run-walk pattern in minutes:
5-1-5-1
5-1-5-1-6-2
total distance: 3 miles
It seemed that I was heading up hill every time I came up to a walk segment. I looked around hoping that nobody was watching me and thinking that I couldn't make it up a hill. Luckily, there weren't too many people out. I saw a few cars and one walker. Nobody was paying attention to me.
I skipped the run on Sunday and instead did "active recovery" as prescribed in the training schedule. I swam around the pontoon boat a couple times and played monster to the kids' raft. Good times.
I sure wish Melissa could have been with us. She would have loved it.
We arrived Friday night and spent a couple hours catching up and previewing the weekend activities. The grandparents had planned a treasure hunt, bon fire, boating excursions, and plenty of time on the dock. Sitting in the house Melissa loved, with the people Melissa loved was hard. This group is my family. They've always treated me as such and I'll always think of them that way. But the connection between them and me is Melissa. There was no ignoring the fact that she was missing.
I was definitely gonna need moments of alone time in between the fun times. My first opportunity was a Saturday morning run. I headed out as everyone was thinking about breakfast or getting their coffee. I stretched on the lawn then hit the road. I hadn't mapped out my run, so I decided to go out 15 minutes and come back. The roads along the lake are quite hilly, so it was a good work out.
run-walk pattern in minutes:
5-1-5-1
5-1-5-1-6-2
total distance: 3 miles
It seemed that I was heading up hill every time I came up to a walk segment. I looked around hoping that nobody was watching me and thinking that I couldn't make it up a hill. Luckily, there weren't too many people out. I saw a few cars and one walker. Nobody was paying attention to me.
I skipped the run on Sunday and instead did "active recovery" as prescribed in the training schedule. I swam around the pontoon boat a couple times and played monster to the kids' raft. Good times.
I sure wish Melissa could have been with us. She would have loved it.
Tuesday, September 6, 2011
Running on the National Mall
8/31/2011
Wednesday after work I joined Team Challenge coaches and a few other runners on the National Mall. It was a beautiful Summer evening. On our 3.25 mile run from 7th Street to the Lincoln Memorial and back, we passed softball games, kickball games, touch football games, frisbee throwers, other runners, and tourists. Feeling especially charged with the atmosphere around me, confident about being on relatively flat ground, and wanting to keep up with my teammates, I pushed it early and struggled down the home stretch.
run-walk pattern in minutes:
5-1-12-1-6-1
1.5-0.5-5-2
But I survived and was still able to walk three blocks to the fundraising clinic and six blocks back to my car. Now, the fundraising clinic was on the rooftop deck of a building at just south of the Mall. While we listened to some tips on fundraising, we watched the sun set over the Washington Monument and had a perfect view of the Capitol.. Beautiful evening.
Wednesday after work I joined Team Challenge coaches and a few other runners on the National Mall. It was a beautiful Summer evening. On our 3.25 mile run from 7th Street to the Lincoln Memorial and back, we passed softball games, kickball games, touch football games, frisbee throwers, other runners, and tourists. Feeling especially charged with the atmosphere around me, confident about being on relatively flat ground, and wanting to keep up with my teammates, I pushed it early and struggled down the home stretch.
run-walk pattern in minutes:
5-1-12-1-6-1
1.5-0.5-5-2
But I survived and was still able to walk three blocks to the fundraising clinic and six blocks back to my car. Now, the fundraising clinic was on the rooftop deck of a building at just south of the Mall. While we listened to some tips on fundraising, we watched the sun set over the Washington Monument and had a perfect view of the Capitol.. Beautiful evening.
2 easy miles
8/30/2011
Tuesdays on the training schedule are supposed to be easy runs, so I strapped on my new Saucony's and ran an easy 2 miles in my neighborhood.
run-walk pattern in minutes:
5-1-5-1
5-1-4-2
They felt good.
Tuesdays on the training schedule are supposed to be easy runs, so I strapped on my new Saucony's and ran an easy 2 miles in my neighborhood.
run-walk pattern in minutes:
5-1-5-1
5-1-4-2
They felt good.
Monday, September 5, 2011
New shoes
Hurricane Irene was bearing down on the east coast on August 27th when I drove to Quincy Park in Arlington, VA to join my new teammates on Team Challenge for the first work-out for our 1/2 marathon training. For the first time in weeks I woke up and I didn't hurt. My shoulder wasn't achy (volleyball injury) and most importantly, my right leg wasn't tight and achy. Since my failed experiment I have been a bit hobbled. I decided to stop running on July 22nd, after three weeks of training, but I couldn't stay off the sand volleyball courts, so five weeks later, I was not as far along in recovery as I had hoped. I thought I would show up to the training session, meet everybody and make some excuse.
But, happily, I felt better than I had in weeks. After the introductions and some lessons in stretching, I laced up my 5-year-old Sketchers and took off running with the pack. As I mentioned in my last post, I've put the barefoot running on hold for now, but since the shoe clinic was scheduled for after the run, The Sketchers would have to do. We left Quincy Park and joined the Custis Trail at North Quincy Street.
Even though I felt pretty good, I didn't want to hurt myself, so I decided to run-walk until I felt better for more than just one morning. I ran-walked for 40 minutes in this pattern:
5-2-5-1-5-2 turn around
5-2-5-1-5-2
We finished the post-run stretching before Irene's rains started and headed to Potomac River Running for bagels and the shoe clinic. It was nice to be there as part of Team Challenge. The mentors and coaches had some people lined up to talk to us about running shoes and measure our feet. I got on their fancy equipment and ran on their treadmill and found out that I have normal arches, a near-perfect center of gravity, and don't pronate. They suggested neutral shoes. I chose the Saucony, headed out into the rains, looking forward to my next run.
But, happily, I felt better than I had in weeks. After the introductions and some lessons in stretching, I laced up my 5-year-old Sketchers and took off running with the pack. As I mentioned in my last post, I've put the barefoot running on hold for now, but since the shoe clinic was scheduled for after the run, The Sketchers would have to do. We left Quincy Park and joined the Custis Trail at North Quincy Street.
Even though I felt pretty good, I didn't want to hurt myself, so I decided to run-walk until I felt better for more than just one morning. I ran-walked for 40 minutes in this pattern:
5-2-5-1-5-2 turn around
5-2-5-1-5-2
We finished the post-run stretching before Irene's rains started and headed to Potomac River Running for bagels and the shoe clinic. It was nice to be there as part of Team Challenge. The mentors and coaches had some people lined up to talk to us about running shoes and measure our feet. I got on their fancy equipment and ran on their treadmill and found out that I have normal arches, a near-perfect center of gravity, and don't pronate. They suggested neutral shoes. I chose the Saucony, headed out into the rains, looking forward to my next run.
Sunday, September 4, 2011
Failed experiment
When I've run before I've always gotten shin splints which made me stop. So in the past couple years when I heard people talk about barefoot running and minimalist shoes, I was intrigued. The idea behind the movement is that the advancement in running shoe technology has allowed us to rely too much on the cushioning on the sole. We run heal to toe. We get injured. We get cushier shoe. But if we don't correct the stride, the injuries will return. We were not meant to run in shoes nor strike with our heals, the movement says. Just take your shoes off and run a few strides and you'll notice that you naturally strike on your forefoot or midsole. To avoid injuries, we should run barefoot or in minimalist shoes. I bought into that. I still think the concept is sound, but it set me up to get injured before I started any serious training for the half marathon.
I'm not totally soured on barefoot running, but here is what I learned:
1) I am not a runner and I don't know what I'm doing.
2) Stretching before and after running is very important.
3) Icing down after running is even more important.
4) I probably hadn't recovered fully from my sprained ankle in February when I started running in July.
5) When barefoot running programs tell you to increase running distances by no more than 20% a week, follow the advise. I was so excited about getting into running shape that I went from running .2 miles in bare feet to running a mile in Vibram fivefinger shoes within three weeks. I probably should have advanced to no more than .6 miles in three weeks. I was impatient.
6) Minimalist shoe may be a good training aid, but the pavement is hard on the feet. It's not a good idea to run long distances on pavement without support.
If you don't know what you're doing get some help. I joined Team Challenge on August 20th and hope to slowly get back to running shape.
I'm not totally soured on barefoot running, but here is what I learned:
1) I am not a runner and I don't know what I'm doing.
2) Stretching before and after running is very important.
3) Icing down after running is even more important.
4) I probably hadn't recovered fully from my sprained ankle in February when I started running in July.
5) When barefoot running programs tell you to increase running distances by no more than 20% a week, follow the advise. I was so excited about getting into running shape that I went from running .2 miles in bare feet to running a mile in Vibram fivefinger shoes within three weeks. I probably should have advanced to no more than .6 miles in three weeks. I was impatient.
6) Minimalist shoe may be a good training aid, but the pavement is hard on the feet. It's not a good idea to run long distances on pavement without support.
If you don't know what you're doing get some help. I joined Team Challenge on August 20th and hope to slowly get back to running shape.
Saturday, September 3, 2011
I am not a runner
The first thing that should be clear to anyone reading this blog is that I am not a runner. In 1998 I ran the Pritchard 5K to support my student staff at Virginia Tech. I had not run an organized race before then and haven't run one since. For a short while after moving to L.A. I ran along the beach with a couple friends, but that didn't last too long. I repeat. I am not a runner.
But when my friend, Jen, presented me with the "wacky idea"to run in the Rock 'n' Roll Las Vegas 1/2 Marathon to benefit Crohn's and Colitis Foundation of America, I knew I had to run.
The idea came at the right time.
My wife Melissa lived with ulcerative colitis (UC) for 28 years until she died on her 36th birthday -- September 29, 2010. Eleven months earlier she had been diagnosed with cholangiocarcinoma (cancer of the bile ducts), a rare complication of UC. Years of disease progression may have lead to Primary Sclerosing Cholangitis that might have lead to the cancer. I say "may" because these things are hard to diagnose retrospectively.
Jen's email came about eight months after Melissa passed away and a couple weeks after my doctor told me that I had slightly elevated cholesterol levels - and I mean slightly. He even told me that it was nothing to worry about. But shortly after Melissa was diagnosed with cholangiocarcinoma I read a book that really opened my eyes about the role that diet, stress, and exercise play in promoting or inhibiting cancer growth. Anti-Cancer: A new way of life changed the way I eat. I now eat very little red meat and saturated fats; dramatically decreased the amount of sugar I eat; and began looking for natural anti-inflammatory foods to add to my diet. I thought I was doing a good job. Hearing that I had elevated cholesterol lead me to one conclussion -- I'm not getting enough exercise. That and I'm probably carrying more stress than I'm used to.
Training to run a 1/2 marathon made sense to me. I need to get more exercise. And running for CCFA in memory of Melissa would allow me to direct some of my energy toward something good and meaningful.
I didn't wait too long to accept the challenge. I committed to running the race.
In future posts I'll write about my initial missteps as I began to run again (did I mention I'm not a runner?) and my training to get me to Las Vegas on December 4, 2011.
But when my friend, Jen, presented me with the "wacky idea"to run in the Rock 'n' Roll Las Vegas 1/2 Marathon to benefit Crohn's and Colitis Foundation of America, I knew I had to run.
The idea came at the right time.
My wife Melissa lived with ulcerative colitis (UC) for 28 years until she died on her 36th birthday -- September 29, 2010. Eleven months earlier she had been diagnosed with cholangiocarcinoma (cancer of the bile ducts), a rare complication of UC. Years of disease progression may have lead to Primary Sclerosing Cholangitis that might have lead to the cancer. I say "may" because these things are hard to diagnose retrospectively.
Jen's email came about eight months after Melissa passed away and a couple weeks after my doctor told me that I had slightly elevated cholesterol levels - and I mean slightly. He even told me that it was nothing to worry about. But shortly after Melissa was diagnosed with cholangiocarcinoma I read a book that really opened my eyes about the role that diet, stress, and exercise play in promoting or inhibiting cancer growth. Anti-Cancer: A new way of life changed the way I eat. I now eat very little red meat and saturated fats; dramatically decreased the amount of sugar I eat; and began looking for natural anti-inflammatory foods to add to my diet. I thought I was doing a good job. Hearing that I had elevated cholesterol lead me to one conclussion -- I'm not getting enough exercise. That and I'm probably carrying more stress than I'm used to.
Training to run a 1/2 marathon made sense to me. I need to get more exercise. And running for CCFA in memory of Melissa would allow me to direct some of my energy toward something good and meaningful.
I didn't wait too long to accept the challenge. I committed to running the race.
In future posts I'll write about my initial missteps as I began to run again (did I mention I'm not a runner?) and my training to get me to Las Vegas on December 4, 2011.
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