Took off this morning on my first run in two weeks-- a five-miler in the neighborhood. I wasn't really sure what to expect, give my recent foot pain.
So I put on my Saucony Guide 2 shoes and a new pair of Feetures compression socks, courtesy of the sock rep that stopped by the store the other day.
That pain was non-existent for the entire run-- I felt great the whole time. But it did feel like the first time I'd done this in a while. There were times where it felt just a little sluggish. It's also starting to be that time of the year when I'll have to get out the door earlier, since leaving at 8:45 means a run that's a little warmer.
I didn't put the hammer down at all, since I think the tempo run (at about 8:15) two weeks ago was a cause of the increase on the pain meter. Right now the plan is to give it two weeks at 9:40-ish pace and then see how it feels. But we're off to a good start.
Man, it felt great to be out there again.
Wednesday, March 28, 2012
Sunday, March 25, 2012
104.8
It's been nearly two weeks since my last run, as my right foot is still on the mend. It's feeling better a little bit at a time, but I think I'm gonna give it until at least Wednesday before I go for a spin.
That would make it two weeks since my last run, and I guess I do miss the endorphins and knowing I've done something good for my body. I'm not training for anything, but time not spent running gets spent differently, usually poorly. So running takes a little longer, but helps me manage time a tiny bit better.
So, on to Mike's outstanding effort from Friday and Saturday. He really ran well, and made it to 100 miles about 7:15 a.m. Saturday, about 22 hours into the event. He achieved his goal of four full marathons, which is the 104.8. He started out doing 10-minute miles, which (strangely) is too fast for something like this. I stopped by about 3:00 that afternoon to check things out, and his pace was closer to 13:00 per mile.
My actual work shift was the overnight 10-6 time frame. There wasn't a whole lot to do, since there were strangely fewer customers at that hour. So I drank coffee, ate some pizza, and stayed awake. Many coworkers stayed the whole time, and two of my bosses (nice folks) stayed the whole time and were basically out on their feet. Mike had DVDs playing much of the evening once basketball ended. We watched one of the Steve Prefontaine bios (don't remember which one) and also one about the annual Hood to Coast relay in Oregon, which I enjoyed.
I didn't really mind the shift-- I was far from the hardest worker there that night, but I was (still am) proud to have played a small part in something that will do so much to help others.
Last I heard, the event raised over $12,000, which was a midafternoon number. I think it'll be a while before the final total comes out.
That would make it two weeks since my last run, and I guess I do miss the endorphins and knowing I've done something good for my body. I'm not training for anything, but time not spent running gets spent differently, usually poorly. So running takes a little longer, but helps me manage time a tiny bit better.
So, on to Mike's outstanding effort from Friday and Saturday. He really ran well, and made it to 100 miles about 7:15 a.m. Saturday, about 22 hours into the event. He achieved his goal of four full marathons, which is the 104.8. He started out doing 10-minute miles, which (strangely) is too fast for something like this. I stopped by about 3:00 that afternoon to check things out, and his pace was closer to 13:00 per mile.
My actual work shift was the overnight 10-6 time frame. There wasn't a whole lot to do, since there were strangely fewer customers at that hour. So I drank coffee, ate some pizza, and stayed awake. Many coworkers stayed the whole time, and two of my bosses (nice folks) stayed the whole time and were basically out on their feet. Mike had DVDs playing much of the evening once basketball ended. We watched one of the Steve Prefontaine bios (don't remember which one) and also one about the annual Hood to Coast relay in Oregon, which I enjoyed.
I didn't really mind the shift-- I was far from the hardest worker there that night, but I was (still am) proud to have played a small part in something that will do so much to help others.
Last I heard, the event raised over $12,000, which was a midafternoon number. I think it'll be a while before the final total comes out.
Tuesday, March 20, 2012
Mike's 100 Mile Madness
The guy in the middle is Mike Bissell, a coworker of mine at the running store. He's running 100 miles on a treadmill to help raise money for Southeastern Diabetes Education Services, which enriches the lives of children with diabetes. If you knew Mike, this whole thing would make a lot more sense.
The event starts Friday morning at 9:00 and will last roughly 24 hours. My shift is from 10 Friday night to 6 Saturday morning. It'll be like standing midwatch in the Navy. Ah-- memories.
It's a cause that's that's near to my heart, since obesity and diabetes are closely linked, and the store I work at tries to promote health and fitness.
Folks will have the chance to run with Mike for a donation. A lot of businesses, restaurants, and shoe companies will be a part of it-- donating food, coffee, etc. A local radio station will be there to talk to Mike. There will be a lot going on. I'm sure I'll run a little bit with Michael-- I just haven't figured out when.
So it'll be a pretty big thing.
If you'd like to pitch in, please copy and paste the link into your browser.
http://www.firstgiving.com/fundraiser/mikes100miles/mikes100milemadnessforsdestuscaloosa
We're over 30% of the way to the goal, and Mike hasn't even taken a step. Every nickel helps.
Sunday, March 18, 2012
Rest
Wednesday of last week, I went to the Alabama rec center. It was spring break, so parking was pretty good. I liked the number that showed up when I stepped on the scale, then I went upstairs for an eight-mile treadmill tempo run, with six at 8:40.
I chose to cut it a bit short for a couple of reasons. One, I was bored-- I never realized how dull a treadmill can be, even though I began my running program that way.
Two, my right foot started to hurt. Worse than it ever has. The pain is still at the base of my big toe, although this time it seemed to be more on the top of my foot. I trained for Birmingham through it, but this pain got up to a 4 or a 5 on a 10 scale.
I believe the cause of the injury is the Gel-Neo shoes I've worn at work. They're pretty rigid, so my foot has to do a lot of work. I don't run in them, but I was wearing them all the time at work. So I'm back into my Mizuno Wave Inspire 6 at the running shop, waiting for my body to settle down a bit.
It's gotten a little better since then, but I think I'll wait until Wednesday or Thursday to go for another spin. Besides-- there are (more) new socks to try out.
I chose to cut it a bit short for a couple of reasons. One, I was bored-- I never realized how dull a treadmill can be, even though I began my running program that way.
Two, my right foot started to hurt. Worse than it ever has. The pain is still at the base of my big toe, although this time it seemed to be more on the top of my foot. I trained for Birmingham through it, but this pain got up to a 4 or a 5 on a 10 scale.
I believe the cause of the injury is the Gel-Neo shoes I've worn at work. They're pretty rigid, so my foot has to do a lot of work. I don't run in them, but I was wearing them all the time at work. So I'm back into my Mizuno Wave Inspire 6 at the running shop, waiting for my body to settle down a bit.
It's gotten a little better since then, but I think I'll wait until Wednesday or Thursday to go for another spin. Besides-- there are (more) new socks to try out.
Saturday, March 10, 2012
10K Best
This morning I raced my first 10K in several years, put on by Read Bama Read, a local group that's working to put books back in schools after last April's tornado.
I ran a few 10Ks that a local church near my home in Clay Center, Kansas did every year on some back roads. I didn't really compete in those-- I just went to support the race, for the t-shirt and for the exercise, even though I wasn't really training for anything.
So this was the first one in a while.
Morning fuel was half a bottle of Gatorade and a slice of toast with honey and peanut butter. I arrived at 7:30 for an 8 am start, making sure that a repeat of last week didn't happen. Weather was clear and cool, and I had to fight the urge to dress too warmly. I went with tights and wind pants, plus my racing team shirt and arm warmers.
The race took off from Coleman Coliseum, where the University of Alabama plays basketball. My goal was to break 50 minutes, maybe even get to 48 with a little luck. I took off a little slower than that-- around 8:10 pace. I thought the course was challenging, with three or four hills in the first few miles, and a headwind for the first few miles. The run took us through Alberta City, where some of the worst damage happened, and we even crossed the tornado's path.
After the first mile, my half-mile splits were all within 3:45-3:55, more of what I was looking for. My heart rate was up the whole time-- over 165, so I wondered how long I could continue. It turned out there weren't a whole lot of others around me, so there wasn't anyone else to really feed off of. I did see the Tuscaloosa mayor in front of me the whole way, so he sort of became my rabbit-- I thought maybe I could catch him, but this wasn't the day for that.
I continued to click off half miles under 4:00, and the last .7 seemed to really drag on, as I couldn't really have gone on much further without slowing considerably. Coming around the last turn, I realized that 48 wasn't going to happen, but 50 was. My Garmin said I ran 48:28, but the official timer had me at 48:57. There's nothing like seeing the clock running at the finish line to get you going. The time is a personal best by about four minutes.
I am very pleased with this result-- my first sub-50 10K. The first time I've raced one, really. My pace averaged out to about 7:57 per mile. I placed 15th overall, second in my age group. I scored a $25 gift certificate to one of our favorite restaurants, so the First Lady and I will have a nice meal out here sometime soon.
The result excites me for what I can do in a 5K, where my PR is 23:08.
It was a great day for a run-- a good crowd, a gorgeous morning, and a solid course that made me work.
I ran a few 10Ks that a local church near my home in Clay Center, Kansas did every year on some back roads. I didn't really compete in those-- I just went to support the race, for the t-shirt and for the exercise, even though I wasn't really training for anything.
So this was the first one in a while.
Morning fuel was half a bottle of Gatorade and a slice of toast with honey and peanut butter. I arrived at 7:30 for an 8 am start, making sure that a repeat of last week didn't happen. Weather was clear and cool, and I had to fight the urge to dress too warmly. I went with tights and wind pants, plus my racing team shirt and arm warmers.
The race took off from Coleman Coliseum, where the University of Alabama plays basketball. My goal was to break 50 minutes, maybe even get to 48 with a little luck. I took off a little slower than that-- around 8:10 pace. I thought the course was challenging, with three or four hills in the first few miles, and a headwind for the first few miles. The run took us through Alberta City, where some of the worst damage happened, and we even crossed the tornado's path.
After the first mile, my half-mile splits were all within 3:45-3:55, more of what I was looking for. My heart rate was up the whole time-- over 165, so I wondered how long I could continue. It turned out there weren't a whole lot of others around me, so there wasn't anyone else to really feed off of. I did see the Tuscaloosa mayor in front of me the whole way, so he sort of became my rabbit-- I thought maybe I could catch him, but this wasn't the day for that.
I continued to click off half miles under 4:00, and the last .7 seemed to really drag on, as I couldn't really have gone on much further without slowing considerably. Coming around the last turn, I realized that 48 wasn't going to happen, but 50 was. My Garmin said I ran 48:28, but the official timer had me at 48:57. There's nothing like seeing the clock running at the finish line to get you going. The time is a personal best by about four minutes.
I am very pleased with this result-- my first sub-50 10K. The first time I've raced one, really. My pace averaged out to about 7:57 per mile. I placed 15th overall, second in my age group. I scored a $25 gift certificate to one of our favorite restaurants, so the First Lady and I will have a nice meal out here sometime soon.
The result excites me for what I can do in a 5K, where my PR is 23:08.
It was a great day for a run-- a good crowd, a gorgeous morning, and a solid course that made me work.
Tuesday, March 6, 2012
Doubles
Last week was a 28-mile week, since I ran a seven-miler on a rare Sunday run. It was just too nice not to. I even got in a nap beforehand, so it really was a great day.
Something I did last Monday and again last night was run twice in a day. Last week's double was a four in the morning and a four at night, after I close the running shop. I think it's a great way to add manageable distances that fit into my schedule. Four in the morning is pretty easy for me to get done. At night, Ann is at choir practice, so I don't miss spending time with her during my evening session. It also helps the weekly total a bit.
Anyhow, last night's double was 4.5 on both ends. I was in a bit of a hurry in the morning (yeah-- I'm surprised too) so I cranked it a bit, getting things done in 38:45. The night run took 44:19.
My right knee was a little sore throughout the day, having run three times in 36 hours, and both Monday runs were on elderly shoes (more than 400 miles) with cushion somewhat lacking. Apparently it's a bit different than bagging a 16-mile run during marathon training, when I had no knee pain. The soreness is less than a 1 on a 10 scale, but I'll keep an eye on it.
I'm thinking about some 800 repeats tomorrow, for a seven or eight-mile trip before work.
Something I did last Monday and again last night was run twice in a day. Last week's double was a four in the morning and a four at night, after I close the running shop. I think it's a great way to add manageable distances that fit into my schedule. Four in the morning is pretty easy for me to get done. At night, Ann is at choir practice, so I don't miss spending time with her during my evening session. It also helps the weekly total a bit.
Anyhow, last night's double was 4.5 on both ends. I was in a bit of a hurry in the morning (yeah-- I'm surprised too) so I cranked it a bit, getting things done in 38:45. The night run took 44:19.
My right knee was a little sore throughout the day, having run three times in 36 hours, and both Monday runs were on elderly shoes (more than 400 miles) with cushion somewhat lacking. Apparently it's a bit different than bagging a 16-mile run during marathon training, when I had no knee pain. The soreness is less than a 1 on a 10 scale, but I'll keep an eye on it.
I'm thinking about some 800 repeats tomorrow, for a seven or eight-mile trip before work.
Sunday, March 4, 2012
Friday night I went to bed with the thought of racing a 5K and seeing where I was, timewise.
I got up at 6:15, got coffee, got fueled and dressed and headed to the UA Law School building at 7:15 to be ready for an 8:00 am start. Turns out 8 is when registration started. Since I had to be at work at 9:00, I had to punt. It was nice because I had time to eat a good breakfast and get a nice, hot shower. There was that nagging feeling of,"I didn't run today," but I couldn't do anything about it. Besides, I was at 21 miles for the week, on four runs-- nothing bad was happening to me. So I went on with my day.
There were also options. We were spending the evening with friends, so running after work or first thing Sunday was out. But Sunday afternoon was wide open, and I took full advantage. No clouds above, temps in the low 60s. A great day for a seven-miler, to make 28 for the week.
I'm planning on another double tomorrow, maybe five in the morning and four at about 8:30 pm, after work. Likely some interval work Wednesday, light day Friday and a long run Saturday. I sort of wanted to drive somewhere and run today and just ran in the neighborhood, so maybe I'll find a destination for this coming Saturday, since I'm not on the schedule.
It's also time to figure out just where and when I want to race.
I got up at 6:15, got coffee, got fueled and dressed and headed to the UA Law School building at 7:15 to be ready for an 8:00 am start. Turns out 8 is when registration started. Since I had to be at work at 9:00, I had to punt. It was nice because I had time to eat a good breakfast and get a nice, hot shower. There was that nagging feeling of,"I didn't run today," but I couldn't do anything about it. Besides, I was at 21 miles for the week, on four runs-- nothing bad was happening to me. So I went on with my day.
There were also options. We were spending the evening with friends, so running after work or first thing Sunday was out. But Sunday afternoon was wide open, and I took full advantage. No clouds above, temps in the low 60s. A great day for a seven-miler, to make 28 for the week.
I'm planning on another double tomorrow, maybe five in the morning and four at about 8:30 pm, after work. Likely some interval work Wednesday, light day Friday and a long run Saturday. I sort of wanted to drive somewhere and run today and just ran in the neighborhood, so maybe I'll find a destination for this coming Saturday, since I'm not on the schedule.
It's also time to figure out just where and when I want to race.
Saturday, March 3, 2012
Race Season
I think it's fair to say that race season has started in our corner of the world. It seems like there will be at least a 5K race every Saturday from now until October or so. And a few organizations have already run theirs. So opportunity is something we'll have for a while.
I'm down for a 5K race that starts at 8 AM tomorrow. With my marathon in the rear-view mirror, I'll turn to shorter distances for a while. My 5K PR is 23:08. I don't really expect to PR tomorrow-- I just want to put a good number on the board and see where I'm at. I might try to run one race a month and see how that goes. I feel like I can get under 22:30 or so, and I think I can set a new 5K record at some point this season. Tomorrow is a chance to set the bar for the rest of the year.
10K races are a little harder to find, but there are a few out there, and I'll be ready for those as well.
As for half-marathons, we've had to answer questions for the last several weeks pertaining to a half-marathon scheduled for Tuscaloosa, March 24. The local track club wasn't putting it on, and we at the running shop had no idea about it. We pretty much shrugged our shoulders when folks asked us. The track club in Birmingham was promoting it at their booth at the marathon expo, and I got no call back when I inquired a week ago. So it seemed that outsiders were putting on a race in our town, not knowing that a 10K race plus a big bicycle race were already scheduled.
We were a little honked about it, since it seemed poorly organized and no local running types knew much. Thankfully (in a way), it will not come about. It sucks because local runners miss an opportunity. The good part is that Tuscaloosa won't get labeled as a bad running destination, even though others were doing the organizing.
So we'll see what else is out there.
I'm down for a 5K race that starts at 8 AM tomorrow. With my marathon in the rear-view mirror, I'll turn to shorter distances for a while. My 5K PR is 23:08. I don't really expect to PR tomorrow-- I just want to put a good number on the board and see where I'm at. I might try to run one race a month and see how that goes. I feel like I can get under 22:30 or so, and I think I can set a new 5K record at some point this season. Tomorrow is a chance to set the bar for the rest of the year.
10K races are a little harder to find, but there are a few out there, and I'll be ready for those as well.
As for half-marathons, we've had to answer questions for the last several weeks pertaining to a half-marathon scheduled for Tuscaloosa, March 24. The local track club wasn't putting it on, and we at the running shop had no idea about it. We pretty much shrugged our shoulders when folks asked us. The track club in Birmingham was promoting it at their booth at the marathon expo, and I got no call back when I inquired a week ago. So it seemed that outsiders were putting on a race in our town, not knowing that a 10K race plus a big bicycle race were already scheduled.
We were a little honked about it, since it seemed poorly organized and no local running types knew much. Thankfully (in a way), it will not come about. It sucks because local runners miss an opportunity. The good part is that Tuscaloosa won't get labeled as a bad running destination, even though others were doing the organizing.
So we'll see what else is out there.
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