Everything You Didn't Want to Know About My Runs

It doesn't take long to lose cardio fitness.  I just tried to run easy and see how my ankle felt.  I naturally went out with a faster cadence than what was usual, but not quite 180.  There was still discomfort in the ankle, but not in the same location and not so that my foot strike was altered.  My heart rate was pretty high the whole time.  It really started to take off on the 4th mile.

 I am just going to try running 6 miles a day for a couple of weeks and then see where I'm at. 

Timex 

Did 6 miles on my favorite route.  I haven't run this one in a long time.  The ankle was there, but not in the way, if that makes sense.  It isn't having an impact on my foot movement.  It does tend to hurt a little more throughout the day after the run.  I'm still looking for that big pop that will fix it again.

The faster cadence just feels natural now.  I'm probably at 160 and need to keep working on getting it to 180.  It is tough to run at that cadence and not push the heart rate, though.  At what feels like a minimum effort with this cadence, I'm running a little under 10 min/mile.  With the faster cadence, it is easier to run tall and relax my shoulders.  I still have to think about it, but it is just easier.  I run uphill faster--pretty much the same rate because I'm focused on the turnover.  It does shoot my heart rate up there--especially after the little break. 

Timex 

Ran a little slower this morning.  My legs are a little sore.  I also have this weird pinch that goes from my right hamstring up to the middle of my gluteus maximus.

Did the reverse buffalo route. 

Timex 

Did the 8-mile open-toed boot route at night.   

Timex 

Ran my north 8-mile loop backwards.  It is actually more fun this way because most of the way is downhill.  The problem is the uphill at the end.  I killed the hill from Creek Rd up to Macey's, but I think I won the battle and then lost the war.  It was all good up until there, though.  The last two miles after that hill were quite a slower..

 The good news is my ankle wasn't a problem.  The bruise-like pain on the side of my heel was there for a mile or two, but not that intense.  The stiffness and popping and cracking were all gone, though.  I'm not saying it was all better because this stuff just comes and goes.  It was nice having a day where it went. 

Timex 

4 miles on the treadmill with a .25 mile cool-down walk.  I just set it to 6 with a metronome set to 180 and worked on cadence.  I think the treadmill might be the key to getting my turnover up to speed.

I gave blood on Wednesday.  I wasn't going to do it, but it was an eagle project for one of my varsity scouts and he needed as many donors as he could get.  I didn't do a double red donation like last time, so I should be able to recover more quickly.  I figure this should help my fitness level eventually.  Shouldn't my muscles be sending more signals that they need more oxygen which, in turn, with continued consistent training, should result in building a more efficient delivery system by the time my red cell count is back to normal? 

Anyway, I was a bit slow today, but not much.  It certainly wasn't the full 1 minute per mile slower that I experienced last time.  I did have a higher heart rate and it was difficult to keep the tempo up after only two miles.

I ran a different route this time.  It was an old route with a little variation in the middle and end to stretch it out a little past 8 miles.  It included a drop at first, followed by a long steady climb and then finishing slightly downhill for the last two miles. 

Ankle was a little wonky today.  I also still have that long, straight pinch in my hamstring and butt. I think I did it stretching, but not sure.  It feels better to stretch it and it doesn't bother me much as I run, but it hurts the rest of the day and makes it difficult to get up out of a car.   Could it be high hamstring tendinopathy?

A car drove towards me and then swerved away at the last second.  I was just about to try to jump out the way while thinking I wouldn't make it.  This seems to happen every six months or so.  Last time it was some girl in a BMW suv who was laughing, though she didn't get mearly as close as this car did.  I didn't see the driver this time.  I don't know if it was intentional or if the driver was texting or dialing and then looked up just in time.  Really scary.  Is this criminal activity?  Isn't it the same thing as jokingly pointing a gun at someone?

Speaking of scary, this is the ad that is showing on my blog entry page right now:

 Timex

Very beautiful morning for a run.  The sun was out.  The leaves were colorful.  There were low cloud ribbons hugging the mountains.  And I was plodding along with a sore ankle, a sore hamstring/butt, and not enough red blood cells.  I had planned to do 10, but I didn't have enough time--which was probably better anyway given my current state.  There was still water at Buttercup park.  I don't know how much longer that will be so.  It is already off at Crestwood.

Timex 

Ankle was a little stiff during the run, but not painful.  I felt really good running this morning.  I'm still slow because of the blood donation, but at about 5 miles I was feeling like I could just keep it up forever.  I should be in the lower 9's but am just under 10m/m.  Heart rate is also high.

Need to get out a bit earlier on this route.  I was running down Newcastle as the Albion Middle School carpool caravan was at its peak moving the other way.  I was running slightly downhill yet felt a little like I was swimming upstream. 

Timex 

It has been a while since I did my last 3-mile benchmark.  I decided to do it again to see where I am at after the injury and blood donation.  Doesn't look good.

Date	Mile 1	Mile 2	Mile 3	Total
10/17/12 Strava	9:45	10:08	9:00	28:53
9/5/12	8:50	9:24	7:50	25:44
8/15/12	9:32	9:36	8:24	27:32
8/1/12	9:16	9:42	7:58	26:56
7/18/12	9:20	8:56*	8:46*	27:02*

 * Different course with less uphill 

Two days off helped the ankle.  I ran without issues, but I know they will be there after running.  I changed courses mid-route.  I decided to hit the trail above Albion out to Wasatch.  I ran to the top of Wasatch and then down to Buttercup Park.  There was no water at the house next to Paul Milsap's or at the park in Granite.  Doh!  Thankfully, the water is still on at Buttercup.  I probably need to take my own water from now on.  

 I felt fine going 10. The trail added some stress to my ankle that I hope is the kind of thing that will strengthen it in the long run.  It was a good run even though I'm still a little slow right now.

GPS Data 

I've decided to run a little less daily miles more frequently and start doing longer runs on the weekend.  Today I did six while trying to push my cadence with a lower effort level.  That means shorter strides more often.  It is difficult and takes all my concentration.  I can't really keep it up for six miles yet, but I'm trying.

My ankle was not really sore, but it was there (stiffness and popping) and the hamstring is getting better, but not completely.  I don't notice it much while running, especially after warming up. What kills it is sitting in the car for 30 minutes or so driving to work.  Getting out of the car is difficult.  The increased turnover rate is creating tightness in my shins, but I have been neglecting my stretching.  That should help the tight shins and help the hamstring. 

GPS Data 

It was raining a little.  I did the 6 mile Buffalo.  Focused on turnover rate.  It is going to take a lot of time to get that down.

GPS data (before the battery died) 

6 miles on the treadmill.

I wanted to try this route.  It was kind of a mash-up of a couple of routes I run.  I did the country club route which is a wide loop starting to the south and then up Falcon to Albion, down past Willow Creek Country Club and down Creek Road to Crestwood and then up to 13th by Macey's and home.  Only, instead of going home, I jumped onto the buffalo route at Forbush for another steady climb back up to Albion and then down to home.

I didn't get out in the morning because it was cold and I was tired and with a busy day, I ended up not getting out until just before sundown.  After a couple of days off, I could tell my ankle and hamstring were helped by the rest, but this run is going to undo all that, I can tell. 

I need to work on more frequent shorter runs.  It is getting too easy to miss a day here and there.  It all starts with going to bed on time. 

Timex

After my personal half marathon Saturday night, I woke up Sunday morning with a sore lower back.  I don't think it is caused by running--it is more about weak abs and sleeping.  I iced it for a while and that helped a little.  As it started getting a little numb, I started feeling my hamstring so I iced that as well--which really helped it.  I really had trouble moving around all day.  I pushed Cami around in a stroller (she broke her foot Friday) while trying to chase Josie around the neighborhood and I just couldn't go very fast at all.

I slept better last night--tried to stay in fetal position as long as possible.  The back wasn't as bad, but it was still difficult to get out of bed.  I decided to try running an see how bad it would be.  No problem at all while running.  I still had some stiffness from Saturday.  My right IT band was tight.  My shins were fine, though, and I didn't even feel my hamstring until the latter part of mile 4 and even then, it was only slight.

After the run, the back was stiff again.  It is crazy.  I felt almost great running.  I mean, after four miles, I feel like I can just go forever.  Then, after it is done, I can barely walk.  I probably need an ice bath.

Strava 

Timex 

Just ran easy.  I noticed that I was coming down too hard on my feet if I relaxed too much.  I tried to focus on being light on my feet whenever I noticed I was stomping.

Strava

Training Peaks 

3 Mile Benchmark

Felt stronger today.  I think I'm recovering from the blood donation, but not all the way back yet.  Endurance is an issue.  I was running out of gas towards the end of the third fast mile. I think I had a stronger 2nd mile compared to the rest--which is unusual because it is the most difficult.  It helped that I figured out the half-way point which helped me focus on intermediate goals since I just don't have as many rabbits out there to chase on these cold dark mornings.

Date	Mile 1	Mile 2	Mile 3	Total
10/31/12	9:28	9:30	8:28	27:26
10/17/12	9:45	10:08	9:00	28:52
9/5/12	8:50	9:24	7:50	26:04
8/15/12	9:32	9:36	8:24	27:32
8/1/12	9:16	9:42	7:58	26:56
7/18/12	9:20	8:56*	8:46*	27:02*

* Different course with less uphill  

Strava