Exercise

Bees, water and no run

I had planned things perfectly for today’s run. With the sun setting at 9:16 p.m. and temperatures slightly cooler today, I headed out just before 8 p.m. This would give me enough time to finish a 10K just as the sun was beginning to set, insuring that most of the run would be done in the shade.

I got to the park and notice something over on the large hill that runs along the western side. It is a makeshift waterslide. It extends down the hill and well across the path. It is not something I could easily jink around. I contemplate what to do as kids go sliding down, hollering with delight. (The photo is a low light capture from my iPod’s video camera, so the quality of the image is not exactly high.)

I figure they might pack it in soon so I stick around and head to the fountain for a drink while I wait. The fountain is full of bees, like a bad Nicolas Cage movie. Of late the ‘bowl’ of the fountain has been brimming with water, like a mini-reservoir, but apparently someone unplugged whatever was in there keeping the water from draining. The now dry fountain has apparently become the hot new bee gathering spot. This makes getting a drink of water rather more hazardous than I’d like so I passed.

In the meantime I noticed that a section of the waterslide had become unattached. I also noticed someone laying at the bottom of the hill spread eagle and not really moving much. It looks like this unlucky girl had managed to snag and pull away one of the plastic sections of the slide then tumbled the rest of the way to the bottom. I did see a little movement as people gathered around her so perhaps she was just winded. Amazingly, someone began stitching the wayward bit of the slide back together. Injury or death would not stop the fun tonight!

I went home.

Here’s hoping they all decide to go to the beach tomorrow.

Hot doubles run

Hot = temperature (30ºC)
Doubles = two baseball games in progress
Run = what I tried to do today!

It seems the weather decided to skip the usual intro to summer with seasonal temperatures and jumped straight into the heat wave part. With the thermometer reporting 30ºC I headed down to China Creek Park at 7 p.m., hoping the sun would be low enough to take the edge off the heat. For the first km I was okay but after that I got really hot and not in the sexy way, more in the ‘sweating like crazy and feeling like you’re going to melt’ way. The trail was only about one-quarter in the shade at this point and I had to make a couple of stops at the water fountain by the 3K mark. The second time I did a dog stood patiently beside me, waiting his turn.

The problem with stopping for a drink is while the water refreshes, resuming your pace takes a little more effort than maintaining it. You also heat up a lot while you are stopped at the fountain, which exacerbates the whole resumption part.

There were two baseball games underway and at one point someone in the southeast diamond hit a ball down the third base line which sent it flying over the trail about 15 feet ahead of me. The girl who ran across and threw it back either did not see me or did not care. All that existed to her was The Ball. If I hadn’t momentarily paused I would have caught it in the side of my head. That was the only near-hit, though.

By the time I got to 4K I knew I would not make it to 10. I had simply started too early and I am not yet back in good enough condition to battle through this kind of heat. I decided I would go to 5K and see how I felt. As I hit 5K I also exited a patch of shade and moved back into the blazing sun. I called it good and stopped there.

My pace was actually 1 second slower than my 10K run three days ago. Ouch. On the plus side, I officially passed the 500 km mark, according to my Nike+ sensor.

Here’s a comparison of how the two runs stack up to the 5K mark. You can see how I pooped out after 1 km.

Distance July 8th July 5th
1 km 5:11 5:10
2 km 5:18 5:13
3 km 5:24 5:14
4 km 5:30 5:18
5 km 5:36 5:21

Dust run

Today I had vowed to do my first post-injury 10K run.

And I did! Woo!

It was breezy but I must have tugged with an extra bit of manliness on my cap because the Cap Tug Number was only 1. It was about 19ºC and sunny, though I found the sun was not really an issue until the last km or so.

I had girded myself for the run by dividing it into chunks that could be managed more easily psychologically — the first few km as one, getting to that halfway mark as another and so on. As I passed 5 km I was reasonably confident I could make it. By the time I hit 8 km I knew I would and even thought about trying that little extra burst of speed in the final stretch. It was in the last km that my body began feeling like a furnace, so instead of turning on the boosters, I focused on just maintaining my pace. I added roughly three seconds every km and ended with an average pace of 5.34/km, which is pretty decent for 75 days between 10Ks, so I’m fairly pleased with how it went.

As expected on a sunny afternoon there were a decent number of people in the park but no remarkable incidents to report. Tiger Woods congratulated me for another 250 miles completed. Yet again.

Comparison chart of today’s 10K and the last one on April 21st:

Distance July 5th April 21st
1 km 5:10 5:04
2 km 5:13 5:10
3 km 5:14 5:14
4 km 5:18 5:18
5 km 5:21 5:21
6 km 5:24 5:24
7 km 5:27 5:26
8 km 5:30 5:28
9 km 5:33 5:29
10 km 5:34 5:30

First summer run 2010

Technically today was not my first summer run but weather-wise it felt like it. It was about 19ºC, sunny and with a light breeze (Cap Tug Number: 1). Unlike my previous run I had a faster start then slowed more in the second km, so a different means to the same end. My pace improved in the last km, which is encouraging and I broke the psychological barrier of 27 minutes (the iPod recorded a time of 26:59 but the Nike+ site seems to round up so it reports 27:00). It’s been six days since my last run due to various events taking up my usual running window so the continued plateau in performance is actually a relief.

Tiger Woods congratulated me for circumnavigating the globe yet again. Thanks, Tiger, I appreciate the support!

One minor incident of note during the run: a woman with a pair of large gray short hair dogs (they looked like some hound crossbreed) was sitting in the shade inside the path. As I ran by one of the dogs barked at me, once. It didn’t move or do anything else. Still, it’s the first time I’ve had a dog bark at me and it brought back memories of my childhood, which can be summarized as all the events between getting bitten by dogs. Still, I didn’t let it rattle me. I later noticed the dog barking at other people, so it seemed to just be one of those “Hey, I’m here, you will notice me” kind of things.

If all goes well, this should be my last 5K comparison chart for awhile, as I move on up to 10K.

Distance July 2nd June 26th June 15th June 11th June 7th June 4th June 1st
1 km 5:07 5:10 5:07 5:08 5:08 5:07 5:03
2 km 5:12 5:11 5:13 5:12 5:15 5:20 5:21
3 km 5:16 5:17 5:17 5:16 5:21 5:27 5:33
4 km 5:20 5:21 5:19 5:20 5:24 5:31 5:40
5 km 5:22 5:23 n/a 5:24 5:28 5:34 5:45

Trepidation (and a run)

After eight days off, I was a bit tentative about running, given the litany of problems I have suffered lately, but the weather was pleasant — hazy sunshine, 18ºC and a light breeze, so I decided to give it a go with another modest 5K run. After a warm-up and some stretching I began and ended up shaving one second off my best time for the month. My right calf felt perfectly fine and any creakiness in my left leg worked itself out fairly quickly. Although my first km was not especially fast, I like that I was able to maintain my pace over the 2nd km and picked the pace up slightly in the final stretch.

I am introducing the cap-tug number (CTN) with this update. When I am running and start to perspire my cap begins to ride up slightly on my head. This is not an issue unless it is breezy, which it has been all freaking spring (and now summer). When it gets windy, the cap threatens to lift and take flight, forcing me to tug it back down. Due to the perspiration, this is only a temporary measure, requiring further tugs to insure the cap stays on. Today I had to tug the cap four times to keep it in place, thus the CTN for today is rated 4. A guy actually had a kite out at the park but it wasn’t quite windy enough and he gave up after a short time. Still, that gives you an idea of what it was like (current winds are being reported as 11 km/h).

For a change I opted to do my post-run stretching in the park instead of waiting to do it at home. I almost overdid it while waiting for a fellow jogger to run by. I didn’t have to wait but he was…uh…not wearing a shirt.

I like summer. That is all.

Chart (bolded numbers are overall average time/km):

Distance June 26th June 15th June 11th June 7th June 4th June 1st
1 km 5:10 5:07 5:08 5:08 5:07 5:03
2 km 5:11 5:13 5:12 5:15 5:20 5:21
3 km 5:17 5:17 5:16 5:21 5:27 5:33
4 km 5:21 5:19 5:20 5:24 5:31 5:40
5 km 5:23 n/a 5:24 5:28 5:34 5:45

The super-short run

Although conditions were near-perfect (warm, sunny, light breeze) I cut my run short just past the 1 km mark today because the right calf muscle I had pulled a few days back started feeling sore. I figure I need to give it a few more days to recover. On the good side, I managed a pace of 5:02 on the one km I completed, which is pretty good for my post-injury (the other one) since returning to the runs in June.

Tiger Woods once again congratulated me on completing yet another 250 miles. The grasp of distances he is displaying via my iPod may indicate why he has been having some problems since returning to golfing.

The surprise twist run

Although I set the iPod to a distance of 10K, I planned on running only half that, figuring that I was reaching a plateau with the 5K runs and this would be a good ‘send-off’ before tackling the 10Ks again. Little did I realize the surprise twist to come!

The weather was a mix of sun and cloud, around 17ºC, with a light breeze blowing. The trail was in much better shape than the previous run. I could feel my lower left leg but it didn’t hurt and did not affect my pace at all. As you can see in the chart below my time up to the 4K mark was nearly identical to the previous run. I believe had I done the full 5K I would have had a slightly improved pace due to the short 2-second gap between the 3 and 4K mark. However, just after hitting 4K my right calf (surprise twist!) suddenly started seizing up. I spent about 10 seconds running on it trying to decide what to do and opted to end the run early rather than aggravating it. I don’t believe it is actually hurt, as it seems like just a muscle spasm but it was certainly not the way I expected the run to end.

I am officially™ planning a full 10K run next time. Excelsior!

Chart (bolded numbers are overall average time/km):

Distance June 15th June 11th June 7th June 4th June 1st April 30th
1 km 5:07 5:08 5:08 5:07 5:03 5:03
2 km 5:13 5:12 5:15 5:20 5:21 5:06
3 km 5:17 5:16 5:21 5:27 5:33 5:09
4 km 5:19 5:20 5:24 5:31 5:40 5:12
5 km n/a 5:24 5:28 5:34 5:45 5:16

The day-late run

A day later than expected due to being busy with other activities that went on longer than anticipated, today’s run was done under a mix of cloud and sun with a light breeze and the temperature around 17ºC. Due to the frequent rain of late the trail was rather mushy in a few spots, exacerbated by ruts from a parks board tractor driving along the trail when mowing the field.

I was concerned that my lower left leg would hurt so even though I technically planned for a 10K run, I knew a 5K was more likely. The run itself was a mix of good news/bad news.

Bad news: my left leg did start feeling sore.
Good news: It wasn’t actually painful and didn’t affect my pace.

The soreness in the leg dissipated fairly quickly after the run, even without using ice, so I am hopeful this is nothing serious. Still, I am planning on seeing a doctor or sports therapist next week to get a better handle on what’s up.

The final bit of good news is I knocked another four seconds off my average pace. I’m getting closer to where I once was, so maybe that 10K run isn’t too far off now.

Chart (bolded numbers are overall average time/km):

Distance June 11th June 7th June 4th June 1st April 30th
1 km 5:08 5:08 5:07 5:03 5:03
2 km 5:12 5:15 5:20 5:21 5:06
3 km 5:16 5:21 5:27 5:33 5:09
4 km 5:20 5:24 5:31 5:40 5:12
5 km 5:24 5:28 5:34 5:45 5:16

The not-quite-yet run

Once again I started with the plan to run 10k but ended up doing 5k. Amazing how much stamina you lose with a month off. I think I may finally be ready for a 10k on the next run, though.

Conditions today were very nice — a rare sunny day and warm, nearly 20ºC. There was a wind gusting occasionally but it died down shortly after I started my run.

Curiously, my first km has been getting progressively slower, though not by much. I’m not sure why. Maybe I am subconsciously trying to pace myself. I felt like I was dogging it for the last few km. A woman jogging ahead of me slowly began gaining ground as I flagged. There was a time I would have turned it on to catch up and pass her. I’ll get there again someday!

Average pace was 5:28, six seconds better than the previous run and breaking the 5:30 mark I was aiming for, so I’m pleased there. Left leg felt a little sore after so I iced it for half an hour and it feels fine now.

And Tiger Woods congratulated me yet again for another 250 miles. According to him I’ve completed about 5,000 miles so far. Thanks, Tiger!

More chart fun below. Except for a slightly slower start I improved across the board but am still off my normal pace. Still, progress.

Distance June 7th June 4th June 1st April 30th
1 km 5:08 5:07 5:03 5:03
2 km 5:15 5:20 5:21 5:06
3 km 5:21 5:27 5:33 5:09
4 km 5:24 5:31 5:40 5:12
5 km 5:28 5:34 5:45 5:16

Rust (almost) never sleeps run

This is the conversation I had with my legs two days after my first run in 31 days:

Me: How you doing down there?
Legs: WE HATE YOU.
Me: Aw, you’re bound to be a little rusty and you were kind of slow, but that’s to be expected.
Legs: HATE. YOU.
Me: Pfft, it’s not that bad.
Legs: You remember those upper thigh muscles? I’m betting you do now because they are as stiff as roadkill at the North Pole.
Me: I’m pretty sure there are no roads or roadkill at the North Pole.

So yes, my legs were quite siff but today they were feeling a lot more limber so off I went on my second 5k run, my only real goal to improve on the sluggish time three days ago. Success!

With a light breeze, mild temperatures and a partly sunny sky I was able to shave 11 seconds off my average pace, bringing it from 5:45 down to 5:33. This is still pretty slow but it’s moving in the right direction. I again had a major drop-off at the 2km mark but it leveled off much more smoothly after that. The legs protested but not in a painful way, just in that “we’re not used to being exercised” way.

Another comparison table:

Distance June 4th June 1st April 30th
1 km 5:07 5:03 5:03
2 km 5:20 5:21 5:06
3 km 5:27 5:33 5:09
4 km 5:31 5:40 5:12
5 km 5:34 5:45 5:16

The all-thumbs run

I ran for the first time in 31 days today. I had neatly skipped the entire month of May.

The good news:

– it was actually sunny, a rare thing of late
– I finished a full 5 km
– while I could feel the ghost of my injured left leg, it never actually hurt during the run

The bad news:

– slow as all get-out
– cramps
– did I mention slow as all get-out?

The trail was damp from recent rain but no puddles, so conditions were fine. It was breezy but it’s been freaking windy all spring, so nothing new there. I had optimistically planned on a 10K run but after a few km knew I’d be better off starting with a 5K instead.

What’s funny is how my first km is actually pretty decent — 5:03 — but it absolutely plunges by the second km to 5:21 and keeps falling off a cliff after that. I guess after a month off I had exactly 1 km of energy in me. 🙂

Here’s a little table showing how this 5K run compares to the last one from April:

Distance June 1st April 30th
1 km 5:03 5:03
2 km 5:21 5:06
3 km 5:33 5:09
4 km 5:40 5:12
5 km 5:45 5:16

On the all-thumbs part: After initiating the Nike+ sensor, I put the iPod into the left pocket of my shorts. The first few attempts at this seemingly simple task resulted in me accidentally swiping the click-wheel with a finger and turning the volume up to Spinal Tap levels. I finally got it to a point where it wouldn’t burst my ear drums, but I’ve never had that kind of trouble just putting the thing in my dang pocket. I guess after a month off, even my hands are rusty. 😛

The Young and the Runless

Okay, I’m pushing it on the young part, but I am getting rather restless not running. It’s been over two weeks since my last run and there is no detectable pain in my left leg, no matter how I poke and prod it. The worst I can manage is a bit of a tweak when I lift the lower leg up at a 90 degree angle, holding it horizontal. It still doesn’t hurt, it just doesn’t feel the same as my right leg. But that is enough to make me hesitate. Still, I think about going down to the park for a test to see how it feels. If I just run a short distance I should be able to tell if it’s still in recovery mode without exacerbating the injury.

Or I could just bide my time for another two weeks and not risk it.

It should be an easy decision but it’s really not.

Stupid leg.