So yesterday I mustered the energy to pull myself out of my chair and go for a base run and I managed to do it again today as well. So I got a good start to the week. I am hoping I can run tomorrow as well. I did just have an all day faculty meeting get rescheduled for next week (actually I was the only one who was planning on going tomorrow, good thing I checked my calendar) so I shouldn’t have too much trouble getting a run in, probably a recovery type run.

I have been adding some core exercises to my nightly stretching routine. Three versions of leg lifts in three sets of ten reps (or wherever I feel like I am done, anywhere from 5 up to ten.) This has been really good for me and I have been slowly building up my core training. In the past I’d get into it and over do it, each time ending u straining my back. This time I have been determined to go slowly and be exceptionally careful with my back. I think the work has paid off as I feel much stronger and more stable.

I have a rehearsal tonight, so I didn’t want to run too hard or far today. I ended up running my typical distance of 10k but somewhat slowly (10.07 min miles). It was funny my route was all over the place to accomodate a bathroom stop at the college and a return of rotton oranges at Safeway, but it ended up being my usual 10k (or close). It rained the entire time, so hard at the start that I almost backed out. Fortunately it tapered a little after about 30 mins, but it was pretty steady still. My glasses were a foggy splattered mess the entire time which caused me to be extra careful (and let the slow pace excuses begin…) The other thing slowing me down today were the puddles that I was constantly having to jump over especially at the corners of every intersection I managed to come across. But the good news is that I successfully managed to do my rainy day parkour and kept my feet dry on the inside for the entire run. The outsides of my shoes look like typical Oregon running shoes though, brown splattered and a mess.

I’m really glad I managed to get out today, I think it has helped my mood considerably. If I can get a good run in the weather can do just about anything afterwards and it won’t phase me! I have friends who are really hobbled by Seasonal Affective Disorder, but it doesn’t seem to have much affect on me. As long as I can get a run in!

On a side running note last night was the third night in a row I haven’t eaten after 7PM. This is my biggest issue with weight gain, I like to eat at night. I find if I can start a streak of not eating then that I can do it and it becomes much easier (same with running too I guess). So three days down, rest of my life to go!

When I first headed out it wasn’t raining. I did have puddles to dance around everywhere I went and it didn’t take long to soak my shoes. Pretty soon the rain started and took care of the rest of me. Today’s run was very different in another way too, my watch wasn’t charged. So no stats, no nothing! I knew how far I went cause I often run the 6.3 mi course but no time, no HR info. Jeez what do I do? Actually I only caught myself looking at my wrist a couple times and I knew all the times my HR was high!

Running with wet feet is no fun.

After my six laps I added some extra miles to my route through the canyon and up through reed. My pace was pretty slow, almost 10:30 sec miles. The intervals really worked me, so I didn’t mind one bit. I think tomorrow I will try a recovery run.

On a sort of weird non-run note but at the same time I was out running a guy was involved in two hit and runs in my neighborhood ending up crashing into the local high school up the street. Glad I didn’t see them until the news.

At about the seven mile mark I was still 90 seconds ahead of a 10 min mile pace. I had to push it through the last three miles to barely make it, but I did it! 9:57 for 10.30 miles. Over 10, under 10, damn straight. My feet were quite sore and at one point I found that concentrating on just accepting the pain made it endurable. Jeez, that makes it sound terrible, its not that bad. Just nags at me… I rubbed arnica gel on them twice tonight, seems to help a bit. Good on my leg and glutes too.

Rotating my new shoes is going really well so far. Both pairs feel really stable and I am getting a good mind-strike with them. They are starting to get a worn-in look. Hopefully they don’t look like resolution shoes anymore. I still have been having foot issues like pain and spasticity, but I guess overall it isn’t too bad. I’d love to find the miracle shoe, but I don’t think it is out there.

Oh today I actually wore shorts without tights for the first time in months. It was nice to get my legs out in the sunlight! I started taking vit D again, not for any other reason other than I should. I wonder how much good the 1000 mg(?) caplets I take actually do for me? I saw some massive dose wafers for sale, the 50000 mg(again I am not sure what they are) really expensive (I thought) at four wavers for $20.

I watched an interesting parkour movie called Beyond the Brink. Daniel Ibaca was really pretty amazing, but kind of a jerk too You can see a trailer here.

As a side note I have been experiencing what I think is probably an over-training issue with my foot. Could also have something to do with the new shoes (more than likely a combo). I have some pain on the top of my foot right in the area of the top of my shoe tongue. I really only feel it when I first get started and then it seems to go away. I loosened my laces a bit today and I think that might have actually helped but I still felt the ache for the first mile or so. It seems to be lessened if I focus on a mid-strike and more pronounced if I am hitting with ball of my foot. Hills also seem to irritate this pain a bit. But like I said after a mile or so the pain seems to be gone.

So today I struck out for run #3 in a row. What was different today? I didn’t have the ankle as an excuse, it felt fine (not even a twinge). The top of my foot still experienced pain for the first mile, but that went away as I got going. So, back to the difference (enough whining), I decided early in my run to start pushing myself. It wasn’t quite a tempo run, but I refused to let myself take it easy. My runs have been coming easier and easier which is nice, but today I pushed myself back into that point of exertion similar to how things felt when I was starting out again. I kept reminding myself to go and not take it easy. Again, this was by no means a race pace, but I felt myself working hard throughout the run. And that was the difference. These past three weeks I was just happy to be running regularly again. Today I got passed that and into a training mindset. Well not completely, but I wanted to work today and it paid off. After four miles I was pretty sure I was going to break a 10 min mile average as I was three mins up. I kept pushing and was soon four mins ahead. By the time I finished my average pace was 9:17. Pretty happy with that! Hopefully I will keep that work ethic up or at least on quality run days.

My PR for a 10k is 49:00, today I hit 10k at around 56 mins. Not to bad and plenty of room for improvement.

The first seven runs were all over 10 min miles and felt pretty slow. I have shown steady improvement though and today’s run was the breakthrough clocking my 10k run at 9:45 min miles. I pushed it for segments trying hard to get under the 10 min mark. I didn’t really feel overly fatigued, or at least more fatigued than I have in the previous runs. Part of my improvement was probably due to feeling better than I have recently. But this flu/cold that I have had hasn’t really affected my breathing despite a rough cough. But I probably had more energy today than I have had of late.

It feels good to have some actual improvement that I can see and feel. I really want to improve my speeds and at least get back to running nine min miles. It will come I know. For right now I am happy to see progress and feel like I am getting somewhere. Actually the real improvement that I see has more to do with my attitude towards running. It feels less of a chore and more something I want to do. I think this all is a part of the last four runs cementing a return to running. Almost a return of running as a mindset which I think I sort of lost over the fall.

I actually surprised myself with how easily I was able to do it. Even though the air was really cold and dry my lungs didn’t burn nearly as much as I thought they might. As I started out I wasn’t sure how far I would go, but I ended up doing my base 10k distance. And even though I went slowly I still picked my pace up a bit from what I have been doing lately. Still haven’t broken the 10 min mile mark recently, but I’ll get there I am sure.

Clothing wise I sort of over did it with the layers and decided not to remove any as the run went on. I think keeping myself rightly wrapped up was a good warming technique. I could have used a warmer cap, but a bandanna and running hat was good enough.

I think overall that running while ill was good for me. I felt a lot better after and more energized throughout the day. I don’t think I would have been able to do it if my breathing had been compromised any further. I also haven’t had any body aches (like from flu-like symptoms) and I think that aslo may have stopped me. I really want to get out there again today, but I don’t think I will. Maybe later in the day will be good, we’ll see.

My typical layering strategy for the top of my body is a running tech shirt as my base. I have a tight long sleeve shirt that works really well for a base layer. This I follow with a warmer/thicker shirt and sometimes even a second one if it is really cold out. Finally I add my jacket which (as I said already) really keeps in the body warmth. I usually tie removed layers around my waist, I have done this with more than one top on occasion, but usually I have one ties this way. This sometimes requiers an adjustment of my headphone cord (I like to keep it under a shirt to keep it out of the way) and ipod (I sometimes will have to slip it under the next layer). But I also find that I get lazy and just wrap the cord with my tied sleeves.

For my head I’ll wear a bandanna and a hat or sometimes a balaklava. The balaklava gets really hot, but I find that I can roll it up and get some air in on my neck and face which helps to regulate heat a bit. And you get the added benefit of looking like a super-hero!

For my lower I usually wear a pair of basic cotton tights over compression shorts then top this off with a pair of running shorts. I know I would benefit from paying a bit more for better tights, but I sweat so much in them I’d rather have multiple pairs of cotton ones (maybe I wouldn’t sweat so much if I had wicking tights…) I have to draw a gear line somewhere! I still like to wear ankle socks and often will have my ankles exposed to the cold, doesn’t seem to bother me much and I think it also helps to regulate my temp a bit. Some people like to wear the leg warmers (wait, am I still in the 80s?) which are actually compression leggings, but I pass on that.

I have thought about getting a pair of those slip-on snow cleats as well, but if there is snow on the ground I am usually indoors, so maybe I am better served saving my money. Still a pair would probably be good just for general walking on snow days. Hmmm.

I find myself keeping a real sharp eye out for ice in the winter too. Usually it is not too bad, I am going slow enough to avoid any sneaky black ice. But there are times, especially at the end of runs where I will space ut a bit and forget I need to be careful. Fortunately, these are few and far between.