Steady as she goes

Another beautiful weather day. And since I'm doing speed work tomorrow I took it very easy for my 6 miles. (btw- doesn't every town have leash laws?  I wish lame dog owners would be more responsible.)

Another route record/Is it really January?

Super beautiful day today.  The extra warmth really made me feel alive.  I think I run best when the temperature is around 45 or 50.  So I felt really good for the whole run, and ended up running a new route record for my 6 mile route.  Total time = 46:57, or 7:50 average pace.  Here's my splits, just for fun:  7:59, 7:37, 7:46, 8:12, 7:58, 7:26
The last mile was fast because there was a herd of high school track boys loafing along on their workout, about 1/4 mile in front of me when I first saw them, at mile 5 of 6 for me.  And I decided to catch them.  I caught them with about 1/10 mile to go.  It was funny how they kept turning around to see where I was at, and to see that I was getting closer and closer and closer.  I kept thinking "I'm 32!  You should be running faster than me!  You just got passed by a 32 year old."  I think they were running faster for that part of the workout because they knew someone was watching them.  And they stopped talking and laughing.  And I smoked them.  I hope they realized I was trying to show them up, because I was.
Of course there were lots of people out walking their dogs, cycling and walking today while I was running.  I felt really bad for one lady with two dogs.  I passed her at about mile 1, then again at mile 5, then again when I was doing my cool down walk.  She was going back and forth on the trail.  She had lost her car keys and asked me if I had seen them.  I had not.  Not to worry, she had already called her husband and he was on the way.  Still not the best way to enjoy the afternoon.  As for me- I can't tell you where I put my car keys while I'm running.  It's a secret.
What do you do with your keys while running?  Ever lost something important on a run?

Just had to post this.

Tired evening run

I spent a lot of time driving today- about 5 hours total. We left at 7 this morning, and since I ran yesterday afternoon, I waited until this evening to run. My legs were still tired for sure. I can always tell because my left knee feels weak when my legs are tired. But I toughed it out for the last 3 miles by focusing on my form, taking nice easy strides and not favoring my left leg. Good enough. A beautiful night for a run anyway. Clear as a bell, shining stars and 1/4 moon.

By the lake

It was supposed to be a nice and slow recovery run. But the weather was perfect and I didn't feel too tired. So I ended up averaging 8:03 for my 5.33 miles around the pond at the park. Plus, the S-man came along to ride his bike while I ran. So I had to keep a fast pace to make sure he got a good workout. And he did. Mission accomplished. I like taking him with me on Fridays, it makes it all feel more relaxed since the work week and school week are done.

A new route record

I always seem to run faster on the second day of a back-to-back on the same route. It's kind of like my body remembers from the day before how fast to run and how much faster I can go. So here's the skinny:
6.0 miles, 47 min 39 sec, 7:57 pace.  (Endo doesn't exactly match my watch.)  I starting running this 6 mile route on December 1st, and I ran it in 51:53.  So the first time I did it, my pace was 8:39, and now I can do 7:57.  I don't know what it is, but breaking that 8:00 mark feels like a big deal for me.

Rain or snow or ice

When I parked at the trail to start my run the weather said this:

But soon, it turned into this (with emphasis on the freezing): 

But I ended up running this (2nd best time on the route):

No Endo today

I thought it would be too windy to hear the music on my phone so I left it in the truck while I ran. I was wrong, the wind wasn't so bad. It was weird running without music. I had a hard time finding my pace at first. I didn't have Endo tracking either, so my workout entries are manual. Lots of people on the trail today- high school track kids, army recruits and other runners.

Left my shoes at work

I took the afternoon off work Friday. I got home before I realized I had left my running shoes at my desk. So I went in tonight, got them and went running on the snowy trail after the kids were in bed. I'm glad to say that I feel 100% again. The trails were manageable, in most places the ice/sleet/snow that fell last night was frozen firmly, so it was like running on crusty snow.  The traction was good and it wasn't too soft.  But there were a few soft places, and a 1/4 mile stretch that had been plowed and was now icy.  I felt great for the first mile, so I kept a strong pace until the turnaround.  I felt gassed after that, and ran a positive split.  Overall, I felt really good, and if the trail was clear, I think I would have a new route record.  But that can wait until Monday or Tuesday.  The weather is supposed to turn warmer, and all of it will be melted by then.  Time to enjoy a well-deserved rest day.

Nice and easy plus snow

I took a nice recovery run on the trail around the lake. I ran at a slower pace than I usually do for my long runs. I didn't push at all because I worked so hard yesterday, and because the trail was icy in spots. Definitely cold with some blowing snow when I started out. But it gave way to a beautiful winter sunset.  I was the only one on the trail.  It's usually pretty busy with dog walkers, but not today.

Speedwork #2

Sunny and cold. I've been looking forward to this workout since Monday when my shoulder started feeling better. Kind of like looking forward to eating broccoli, you know it's gonna be good for you, but it's tough getting through it.

The workout went a little bit better than last time.  I did 5x400m intervals with 400m recovery, 1 mile warmup and 1/2 mile cool down.  Plus 1/2 mile walking cool down.  My lap times started a little slower than last time, but were more consistent overall.  The total workout time went up about 30 seconds, so the workout was very similar to my last speed workout.  I know I'm going to be sore tomorrow, I can feel it in my legs already.

No more snow

Rain last night and temps in the 50s. All the snow and ice was long gone. Plus a thunderstorm this morning. Is it really January?

I felt about 95% during my run today. I was secretly hoping to run a new route record for my 6 mile run, but when I knew it wasn't possible I eased back a little. Here are my splits: 8:18, 7:58, 8:03, 8:23, 8:17 and 8:18. They all felt pretty good but mile three was the toughest because the turnaround is at the top of a hill, and it was a very good split too.

Oh, and my right shoulder has started feeling sore again. When I saw my Dr. last month he gave me some back exercises. But I haven't been doing them. But I have been doing pushups every night.  Time to change my ways while I'm young...

And yes, the wind was really 29 mph.  But most of my run was in the trees, so I didn't feel it so much.

90-95%

A nice morning for a run. My shoulder was only a little tight today. And I only felt a few gasping breaths. It was nice to run my usual 6.0. Hopefully tomorrow will be good too, then I'll be back on track with my training plan.

Slightly better

A little warmer today. My shoulder/back felt a tiny bit better. But it was still uncomfortable to take deep breaths. This is my lowest mileage in a week since July. Wore my new sunglasses. They worked great without my face mask.  They did fog a little when I stopped running, but otherwise they worked great.

Not so much

Another difficult run today. My shoulder started hurting as soon as I started running. And it was tight and uncomfortable the whole time I ran. That's not such a big deal. But this particular injury makes me take shallow breaths. And that sucks. So I was wheezing the whole time. My legs felt great, but with no wind in my lungs I just couldn't push it. So at 2 miles I turned around. During my cooldown I did neck stretches, shoulder stretches, shrugs and arm circles. That loosened my shoulder/traps very nicely. So here see the details. I'm thinking tomorrow will be better.  Tried to wear my new sunglasses with the face mask from my hat down.  Didn't work, the glasses fogged right up so I didn't wear them.

Weather check

My shoulder/back feels better, so I'm lacing up in about 1 hour. How's the weather? Brrr

First Anniversary

Today is a special day, it's my first exercise anniversary! One year ago today I started exercising, determined to keep at it and make a life-long change.  And here I am, 12 months later, 20 lbs lighter, and with 2 pairs of worn out running shoes.  (Plus a 4.5 mile Drumstick Dash under my belt, and 3 ruined pairs of earbuds in my drawer.)  I feel better about myself, and I'm healthier! All of my 36" waist pants used to fit snug, now my new 34" pants are starting to feel loose. I need some new belts, I'm on the last notch on all of them. My XL shirts all feel huge and I feel very comfortable in size L.

One year ago I started off going to the track at a nearby middle school every night after my kids went to sleep, 5 or 6 times a week.  My strategy was simple- walk for 30 minutes and slowly add in some running until I could run for 30 minutes- a modified Couch to 5K program.  My first week I walked 8 laps around the track, my second week I walked 7 and ran 1.  My second week I walked 6 and ran 2.  Then trouble.  My right leg starting getting sore in the same spot I injured in high school and a massive ice storm kept me off the track for a week.  My leg soreness abated while I waited for the ice to melt.  Once everything thawed out, I started over, 8 laps walking.  But this time, I did 8 laps walking for 2 weeks before I added a running lap.  And I continued to increase my running every 2 weeks.  I also slowly increased the number of laps so that I was exercising for at least 30 minutes every time, because running laps are faster than walking laps, duh.

In June, everything changed.  My thoughtful wife gave me a tech shirt and shorts for my birthday.  I couldn't believe how light and fast I felt wearing them.  I didn't sweat nearly as much, and I felt stronger during my workouts.  I actually felt like a runner.  I bought another tech shirt and pair of shorts.  Before that I was wearing any old t-shirt and a pair of gym shorts or sweatpants.

In July, everything changed again.  I had my first endorphin rush.  I ran a 1 mile test at the track to see how I was progressing, and my time had improved modestly.  It was a hard run, so I walked a lap, then started jogging again for cool down.  The endorphins kicked in, and I ran another mile.  Not as fast as the first, but I still ran it.  After that, I was a runner.  I only walked for cool downs.  In July I also started running after work, which worked better for my family, and made me consistently exercise at the same time every day.  I would change at work and stop at a rail trail or park on the way home.  I started with running 3 miles daily and slowly built up my mileage until I could run 6 miles every day.  And that's where I'm at now.  In August I added slow, long duration runs on Saturdays to increase my endurance.  (My first was 4.5 miles, and my longest is 9.3 miles.)

I kept piling on the miles and the weight kept coming off.  January through June I lost 2 lbs per month, and since then I've been losing 1 lb per month.  This morning, I weighed 201.5 lbs.  January 2011 I weighted 221 and September 2010 I weighed 224.  I feel so much better!

Disaster

Beautiful weather. Terrible run. I strained my left shoulder or neck or trapezius during my long run on Saturday. It was uncomfortable yesterday and downright painful today. Almost exactly 1 month ago I did the same thing to my right shoulder. I'm hoping I've learned my lesson this time and that I can help it heal quickly.  So I only managed 3 miles today and I was planning for 6.  Plus I was completely exhausted.  Not sure if that was due to lack of sleep because of painful shoulder or going to bed late or if it was due to fasting on Sunday.  So many factors.  I'm going to bed early tonight.  With some Tylenol PM.

Long run

Very nice day for a long run. I've run this same route several times before. But I did it again because I haven't done a long run since I hurt my back last month. It went very well.

 
My splits were amazingly consistent after the first mile. Mile 5 was a little off because of the turnaround. Endomondo didn't track the distance right, so the split was long.

Run!  Outside!

Product Purchase: Nike no-show socks

Nike Men's performance no show socks, 3 pack.  $10.95
2012 YTD tally:  $10.95

Lots of bloggers do product reviews.  I think I will do mine a little differently.  I want to review the stuff I actually purchase, talk about why I bought it and keep a running tally of how much I've spent on running "stuff" for the year.  So here goes.

Nike men's performance socks, 3 pack.  These are no show socks that I can still see when I put my shoes on.  How can a sock with a size range of 8 to 12 be "no-show" for everyone that buys them?  I was tempted to get the white ones, but I went for black because they were 2 bucks cheaper.  Go here if you want to see every last detail on them and buy them for yourself.  So here's a photo of my actual socks:

Regular crew sock on the left- new sock on the right.

The main reason I bought them was because it was warm that day and I don't own any decent no show socks.  And I was wearing my black Nike crew socks and running shorts when I went to DSW to buy a gift card.  They were next to the register, so I bought them.  Total impulse purchase these socks.  BUT!  I'm glad I did.  I noticed right away that the socks have built-in arch compression and that they are not 100% cotton like my crew socks.  They are 75% cotton, 24% nylon and 1% spandex.  They are also much thinner than my other socks.  And by other socks- I mean all of my generic "athletic" socks I run in.  They also have built in soft felt-type of material for cushion and moisture wicking on the inside of the sock.  They feel very nice on my feet.

I've only been able to wear them once since I bought them, and to be honest, I didn't even notice I was wearing them.  I usually don't think about my socks while I run.  Maybe I will notice them more when it's really hot outside.  But they're nice to wear around the house, very comfortable.  And the arch compression feels very nice, it makes the socks snug right onto my foot.  So there you have it.

What kind of socks do you wear when you run?  
Do you ever think about your socks while running?

Cross train Friday

I could have pulled my bike out of winter storage for such an unseasonable day.

 

But I didn't. I stuck with my plan for today and walked while following this guy:

I wore my shorts today

Unseasonably warm.  Beautiful and sunny. Slow and easy recovery run. 'Nuff said.

Speed work

My second speed workout ever- intervals. Warmer today and no ice or snow on the track.

























No Endomondo results today, I used the Timex.  But I still took my phone so I could listen to Pandora while I ran.  It was a fine workout- except for the Navy recruits.  I should have snapped some photos.  There is a nearby Army/Navy/Air Force recruiting center and their favorite place to workout the new recruits is the middle school track where I do my speed work.  And they usually seem to be there at 4:00 when I show up.  It's kind of funny to watch what they do- They run a lap, then stretch and do crunches and pushups.  Then they run a lap and do pushups and crunches.  Then they run a lap and...  You get the picture.  Even better- when the Army recruits are running, the fast guys who finish their lap first have to do jumping jacks while they wait for the slow guys to finish.  Take that fast runners!  I think the Army guys' workout is tougher, it makes some of them puke. 
While all of this is going on I'm just running and running and running.  It makes me feel proud that I start running before they start their workout and I'm still running when they leave.  It's still amazing to me that I can run for that long.  Yay for runners!

Run!  Outside!

Twister, Tied my quads up in knots

Two factors that will always affect a run: not getting enough sleep and playing Twister with S (age 8) and L (age 6). Holding my legs across the mat and reaching with my hands was hard, I really felt it in my quads and hammies.
Anyway- the sun melted most of the snow and ice on the trail. But my tired legs kept me from having a faster time.  It was very weird- my left knee buckled twice before I had finished a mile.  Then my right knee was tired around mile 4, and my left knee/shin/calf were tight for most of the run. 

I need some sunglasses!  The winter sun was low and in my face for half the run.

Weather check

Looks like another chilly run coming up today- temps in the 20s. At least it's sunny, so maybe the ice has melted.

First blog post

What a first day for the blog- a challenge to run outside!  Snow, strong winds and cold temperatures.  But I managed my 6 mile route and ran my second-fastest time on the route.  And I wasn't the only one running!  I saw a lady running with her dog, a couple of walkers, and some insane guy on his mountain bike.  I wasn't exactly flying, but he was crawling.  What a trooper, my bike's been in the shed for a month!  Here's a screen capture of "Now" from the weather channel.  I took this 5 hours after my run, so of course it's colder now, but it's close to the same- maybe it was 27 deg when I ran. 

 And here's the screen capture for my workout summary:

There were plenty of spots during the first mile where it was so icy that I felt like I was running on a treadmill.  No traction, just running to stand still.  I had to take super small strides to keep my balance.  Could this be a new training method to increase stride rate?