Chasing Down Bovine

 It was a strain to get out of bed the other morning. Finally I willed myself from beneath the thick layer of warmth, flopped my legs over the edge of the bed and into my slippers and sat motionless. I had not run in a couple days and had to get out. However the draw of the warmth was sucking me back into bed like the tractor beem of the Death Star, maybe I could sleep just a little longer. Out of the fog I heard a faint voice. It was indistinguishable at first. Like a voice in my head, where was it coming from? Suddenly I felt a jarring jab in my side that snapped me out of my daze my wife said "Just go will you!'
 My pace did not quicken when I got into the kitchen either. I caught myself trying everything to avoid steeping out. I glanced at the thermometer under the porch expecting the worst, it was 40 degrees. My spirits lifted immediately and I was out the door in a flash. I ran the first couple miles at a steady pace, minding my own business, cares lost in the calm of a beautiful morning.
 Suddenly, out of the corner of my eye I noticed what appeared to be another runner across the field in the direction I was heading. Who's that I wondered? My pace quickened, I felt good despite not running for a few days. As I turned into mile three, the runner in the distance was moving away from me quickly. My pace quickened again, could I catch him?
 The runner, now further away from me than I care to admit disappeared over a small hill in the distance. I accelerate again, instinct rose from deep down, my pulse quickens, sweat builds, lungs heave. The chase was on. I attacked the hill when I reached it: increased foot speed, pumping arms, eyes fixed, driving, reaching for the horizon. As I sail over the crest of the hill in hot pursuit, sweat sting in my eyes, I stop dead in my tracks face to face with  a huge cow. Looking up at me with those big eyes as if to say.....What?

Lucky Dad stops to smell the roses

 Once in awhile something will come up forcing me to alter my training schedule. Family, life, and work are all important but they sure have a tendency to muck things up. I have learned to adapt pretty well and not get all worked up about it, as long as I can fit in my workout. Miss too many days and I get a little anxious, even annoyed. To avoid the majority of these unavoidable realities, I wake before the birds and  run, shower and eat breakfast before anyone else wakes. This allows for me to get training in with out becoming "Jerk Dad". Everyone is happy.
 This summer I stepped right up to "Jerk Dad" line and almost stepped over. My daughter had been asking to ride her bike while I ran for sometime. First I told her she had to ditch the training wheels, she did. Next I told her she would have to become more stable on her bike, then stronger so she could get up the hills I run. She did both. I was nervous about her riding on the roads so I avoided letting her go with me as long as I possibly could.
 However,one night while I was tucking her in she asked "Dad are you running in the morning?"
I was caught off guard, my jaw dropped, if she could have seen my face in the dark she probably would have burst into tears. I had been avoiding this. Now she had me just where she wanted me.
"Yes, early" I responded trying to speed up the tucking in process. I braced myself for the question I knew was next.
"I am going to get up with you and ride my bike while you run." she told me very matter of fact. I didn't say anything, I couldn't.
"What time are we heading out?" I still hadn't said anything I had froze. Time seemed to crawl. Eventually, I responded that if she could get up when I did she could go.  The truth is I was counting on her not getting up. "Jerk Dad" move, yes, but I hadn't said she could  not go I just said she had to get up.
 I slept restlessly due to being so close to the "Jerk Dad" border. When my alarm sounded I wanted to stay in bed, guilt hung over my like a golf umbrella. I pulled myself out of bed and snuck downstairs to be greeted by a 9 year old, bike helmet on her head, sneakers on her feet and a big smile on her face.
 Geared up and ground rules covered we headed out the door at 0600. On the fly, I had to alter my plan from 8 miles to 3 miles not knowing how things were going to pan out. My new pacer did fantastic! She followed directions, stopped at road crossings, circled back if she got to far ahead and talked the entire time about everything from Justin Beiber, to the Red Sox and how excited she was to be out with me. I must admit I was proud. Not to mention that upon our return she said "I thought you ran longer than that Dad?' So we headed back out and did another 5 miles. Nothing got mucked up, I found a training partner and avoided being "Jerk Dad!"  Whew....that was close.

Six thoughts

 It is summer and that means heat and lots of advice about running in it. Some of it good, some bad, some over the top and a lot of it is just common sense. The majority of it worth paying attention to considering the potential danger of heat related illness and even death. However, you don't need to go crazy either. Like anything experience will help get you through even the hottest days. Like many however I just have to figure it out for myself here are 6 thoughts about running in the heat.

6 - If its hot I run slow. It is a little discouraging but I keep going
5 - Moisture wicking t-shirts don't wick anything when it is 90 degrees and 100% humidity
4 - Get out early to beat the heat
3 - Keep hydrated. I have not figured out how to get 8oz every 15 minutes but I drink as much as I can
2 - Wear a hat. I just get to hot if I have anything on my head try a visor.
1 - Cooling your core. who can afford one of those fancy ice vests?? have a post or mid run Slush Puppie cost less and taste better.
Keep Running and stay safe!

Gotta Get a Halo!


 

70 Degrees at 0500 glad I have my Halo...

   If you have not discovered Halo you are missing a vital piece of running gear. Halo makes hats and visors that keep sweat out of your eyes. If you have ever experienced the searing pain of sweat in your eyes then you will appreciate the value of this simple visor. This low profile visor is a must have if you sweat.

  The secret is in the little yellow strip fixed to the terry cloth lining that sits on your forehead just above the brow. This strip channels sweat away from your eyes, where it is absorbed by the fabric and eventually beads up and falls of the brim but not into the eyes.

 When you return pull of the visor and hang it to drip dry. I suggest outside for obvious reasons. I once hung mine on the bathroom door knob and nearly killed myself slipping in a pool of sweat after getting out of the shower.
 
 *This is strictly my opinion if you know of another product that works then great. If this one doesn't work for you I am sorry to hear you'll get sweat in your eyes. Just keep running!

Running injuries over use, under use or lack of fitness?

 Most of what I write on this blog is a reflection experienced while running. Recently I have been reflecting on the litany of injuries I've labored through during my relatively short career as a runner. I am just getting back into my shoes after battling my most recent injury, a tweaked hip flexor and I am reflecting. While perusing my previous posts I realized that on again off again injuries have provided a good deal of fodder for Training @10990. Not to mention countless articles in running specific periodicals on how to diagnose and overcome such obstacles.
 These injuries are commonly referred to as over use injuries. In an effort to be as positive as possible I refer to them as under use injuries or a lack of fitness injuries. Having come to running as an overweight out of shape non runner I consider these injuries stepping stones to better fitness. An education on how to better train and recover so that I can keep running. Reminding my brain that the body is not quite ready. Helping develop a little patience and an aptitude for hard work and dedication required for training and recovery when you have a job and a family that also demand your time.
 After struggling with the wheezes and grunts of my first few runs I have limped through shin splints, battled a nagging runners knee, foam rolled through an agitated IT band, hobbled through a stress fracture and stretched a tweaked hip flexor. These injuries accrue as you become more fit and confident waking muscles, joints and tendons that have seen little or no focused attention for years.They are all painful enough to side line you, persistent enough to make the road back to focused training arduous. Often discouraging, stifling success achieved over previous weeks or months effort.
 Although discouraging, annoying and often painful they usually develop slowly. A faint voice suggesting hold off, slow down, relax. Becoming a full fledged injury when you choose to ignore the warning signs but who does? Who can? I have yet to be smart enough to acknowledge the voice early but I do appreciate the patience, strength and flexibility I have developed when I finally listen. The ability to learn from the experience, change and reorganize my plan to achieve my goal. Sure I was forced to slow down but I always returned stronger and smarter.
 I know now that all the training I have done will be wasted if I don't allow my body to recover properly. Other than the odd race goal my ultimate goal is to maintain my health and fitness as I age. The only acceptable wheezing and grunting on a run is a day set aside for hill repeats. Now that I am getting back to running I am trying to develop a plan that will help me reduce injury. Still not so sure I will listen to the little voice in the future but I'll consider it.

When life happens

 Taking the time to go for a run, even a short run is selfish isn't it? It takes time away from all of your responsibilities leaves you with your thoughts, clears your mind. I have always managed my running time by getting up with the birds and hitting the road before any one else was up, before work. It has worked for me and I managed to train for my first marathon using this tactic.
 However, when life happens it is to easy to put the run on the back burner. Too easy in fact. It starts with shutting off the alarm in the morning just to get a little more sleep. Then not running at lunch because you have to much work to do. You find yourself working later and later, missing dinner with the family and not going for a run because your just to tired. Saturday morning rolls around and you convince yourself you will go in the afternoon. A week has passed and you are agitated because you haven't run. Tension builds, your not sleeping well life has interfered. Getting out for a run is what you need to fix everything and you know it. For some reason you just can not make it happen. 
 Then finally you get out, you have pulled your self out of bed early enough to get in a run and it is the best feeling ever! Relief! You are reminded of the importance of getting out whenever you can to clear your head, release the negativity and frustration of the day of life. It is amazing how simple it is really. When life happens, GET OUT AND RUN!

The Little Peak

 0700 trail run Saturday
 I turned off the beaten path to explore a little peak I had been eyeing over the last few months. I have run the same quad trails, gas line and horse trails for about a year and some how always found something new but recently the little peak looming off in the distance was calling. I had half heartily searched trail off shoots, and deer trails trying to get closer to the little peak only to find myself in someones back yard or at a pond with the little peak still too far off in the distance.
 This morning as I stopped at the edge of an expansive hay field to take in the view the little peak seemed closer than it had ever been. I thought for sure I had run through this field before, but now I wondered, had I? Instead of skirting the field and heading back into the woods I headed out across the sea of emerald green toward the little peak. Deer scattered in all directions, the morning doo soaking me to the waist as I bound through the hay.
 At the edge of the field was a beautifully constructed stone wall, out of place in the middle of no where I thought and the little peak. I found an opening in the wall and stepped into the woods on the other side. It was like enterning Narnia, cool and peaceful with the biggest trees I had seen in the area. A trail headed off into the woods away from the field, I actually looked back and wondered if I should be doing this.
 I did say this was a little peak and in less than 10 minuets I burst back into the sunshine at it's top, it was the most beautiful view of the valley I had ever seen. Rejuvenated I turned towards home reluctant to look back, afraid that the little peak may not be there next Saturdays.

On the road again......

 It was disappointing to find my self sidelined with a stress fracture in my foot. It was however important to take the suggested time off and allow my foot to heal properly so that I could get back out on the trail sooner rather than later. Not running for a couple weeks was nothing in the grand scheme of things, the 50 day hiatus allowed me to focus on my core, upper body and leg strength often neglected by runners. I was eventualy able to ride my bike and use the elyptical but not running did drive me crazy.
 Enitially I found focusing on my core and strength an exciting change to my routine. Twenty push ups turned into fifty and 30 second planks turned in 1 minute planks, I was getting stronger. Eventually, however this exicitement waivered. Staying active in this manner became dull, a daily test of will and patience, even a chore. I had to go to the gym and going to the gym always seemed to have to fit in between something else.  It became easy to neglect and I often did. I missed more days than I should have and was much relieved to start riding my bike, at least I could get out side again. The weather was getting quite nice and I longed for a run.
 Before this forced hiatus I could not answer: Why is running your exercise of choice? I have learned there is more than on answer, that running is not one thing it is multiple things. It gives me time alone, time to ponder. Some days I push hard some days I just lumber along. I can go for a quick run or be gone for hours in all weather. Some times I'll zone out and snap to when the terrain changes forcing me to alter my pace. Running just works for me in that way, it makes my day.
 I ran today for the first time in 50 days. It was the best run ever. Now I only have to take it slow, hiatus not allowed.

Houston we have a problem~ another running injury

A mere week from my next race and I suspect I have broken, hopefully just fractured my right foot. I have no recollection of injuring my foot. I just know it hurts. I ran 30K last weekend but it was at work a few days later when I first noticed a sharp pain in my forefoot (at first I thought I had tied my laces too tight) but upon further inspection I discovered pin-point tenderness and noticeable swelling at the top of my foot. The pain was not enough to keep me from getting around but it was nagging and it could not be good.

When I got home I perused the Internet for information on running related foot injuries in an effort to confirm nay disprove what I had already suspected. One site stated that common symptoms of a stress fracture included but were not limited to; foot pain which comes on gradually, pain located towards the mid/front of the foot, pain aggravated by weight bearing activities such as walking, running or dancing, pain to touch, swelling, pain may persist at rest and may even be severe enough to effect sleep. Even an x-ray will often not show the fracture until two or three weeks after it has started to head. The similarities of my symptoms mirrored those of a "Metatarsal Stress Fracture".
Crap just what I thought, now what do I do? I continued reading; re-reading and searching. I needed information on what to do if a stress fracture is suspected. That is just what I found; one site had it broken down like this;

 Seek professional help as soon as soon as possible
 Keep weight off the foot, a removable cast is ideal
 Ice the top surface of the forefoot for about 20 minutes every hour. To reduce swelling, wrap the foot in  a tensor bandage with moderate compression
 Wear running shoe with stiffer sole or sports insole
 You may need x-rays or a bone scan to confirm fracture
 A sports podiatrist may apply orthopedic taping and padding to relieve stress from the metatarsals
 Silicone padding can be used to enable pain free walking and running during the healing process
 Occasionally a plaster cast is necessary
 Nutritional and hormonal deficiencies or irregularities must be addressed

A bone scan? Sports podiatrist? Hormonal deficiencies oh my! YA, YA, YA.... how long, how long? What can I do? I had suspected a stress fracture. I had already decided I should see our doctor, even though I had discovered that an x-ray often does not show a fracture until it starts to heal. What I was really looking for were concrete answers, something in writing, an idea of how long it may be until I could resume training?

I uncovered an article from Runners World addressing rehabilitation after a stress fracture of the metatarsal, also referred to as marcher’s foot; because so many new recruits suffer them during boot camp. The article stated that a stress fracture requiring only a reduction in weight bearing for 2-4 weeks can begin rehabilitation once full weight bearing and the exercises involved are pain free. However, before returning to sporting activities, ensure that full mobility, strength and balance are regained. It stung to read that if not addressed properly that I could be away from running for 2-8 weeks or longer. After a roller coaster hour of emotional research it was exciting to find that activities such as swimming and biking could be considered if they did not aggravate the fracture site. Now I was getting somewhere.

As disappointing as it is to find my self sidelined again…. with an injury I realize the importance of taking the time to allow my foot to heal properly so that I can get back out on the trail sooner rather than later. Not running for a couple weeks is nothing in the grand scheme of things, a little time off isn’t going to stop my progress; it is just going to drive me crazy!

Celebrated Life with a personal best

 When on a long run and dark thoughts of quitting begin to creep into my mind because I am sore, tired and thirsty. I remind myself that I chose to run. Nobody made me get up, pull on the shoes and run.  When I feel I can not go any further, I think of those who have passed in my life that will never run again and those fighting for my freedom who may not run again. I think of those who have suffered and tell myself I have no right to quit, I can run. It is a humble kick in the ass that keeps me pressing on.
 Running has become a celbration of life on many levels. Running has helped me get fit, loose weight, clear my head and reach goals I never considered reaching. Like life running is full of ups and downs, positives and negatives, joy and pain. To keep going, pressing on, is to live and celebrate life and ones ability to choose to run.
 My most recent 1/2 marathon had an insperational mile between miles 11 and 12. This mile lined with signs baring names of those who passed before us; husbands, wives, sisters, brothers, parents, sons, daughters, soliders. As I passed them I thought of those who have passed in my life. I thought of the inspiration I get from them and the fact I can run. As I ran I said every name from those signes and considered the impact that person had in someones life. It was amazing to realize how lucky I really am.
 At the finish I posted my fastest 1/2 marathon time yet. Like in life, hard work pays off. If you do not keep going you will never reach your goals. So I run and I live and I celebrate just being alive!

Training in February.....54~9~27

 We have had snow on the ground since the day after Christmas and it has been cold. Winter as it should be but not your typical New York winter with snow, rain, heat wave and bitter cold. The weather has been pretty consistent this winter and we've done a fair bit of shoveling. Good for skiers as they say.

 I have been able to stay true to my training plan and have run through it all. Other than the daily battle of nailing down the perfect clothing combination I have enjoyed myself. A run or bike ride six days a week this time a year is quite an accomplishment for this guy. For the first time I am not flipping through the calender longing for the warmer months of the year to get out side. I admit however that I am looking forward to spring.

 Recently Mother Nature returned tossing us a sample of the yo-yo weather we had been missing, confusing everyone.

• Late Friday night the wind howled, trees and power lines fell and in the morning the thermometer read 54 degrees: I ran in shorts for the first time in months it was so exciting I felt strong, free and fast. No gloves, hat, gators or jacket. it was wonderful.
• That afternoon the wind picked up again, they were calling for snow the temperature plummeted over night and in the morning the thermometer read 9 degrees: It hadn't snowed but I had to wear everything I had on a 10 mile run even stopped home at mile 4 to change gloves, my hands were numb. It was a brilliant blue day without a cloud in the sky as the sun slowly warmed things up. 
• That night it snowed, sneaking in while everyone slept laying a clean white eight inch blanket over everything, that morning it was 27degrees: A heat wave. I was up early, dressed, pulled my gators over my shoes and got 8 miles in before the plows got out. First tracks!

 This past week has been pretty consistent as yo-yo weather goes. It rained for two days as the temperature hovered just above freezing. It was 50 degrees one day a 30 the next only small dirty piles of snow remain.  Mother Nature is back to her old tricks, New York winter is here as March approaches. When is Spring?

Breakfast Smells

 They had been saying it was supposed to be cold, possibly single digits. It was -11 degrees when I stepped off the porch. My nose hairs froze immediately, the taste buds in the middle of my tongue seemed to have frozen just as fast. I quickly changed my planned route in case the cold forced me to turn to home sooner than anticipated.

 The only sound was my feet on the frozen pavement everything was still, in deep freeze. I wondered if I would ever warm up? I made it through the first few miles and chose to push on past the warmth of the house I felt strong and surprisingly comfortable.

 My eyes teared and froze on my cheeks. A frost developed on my vest and collar of my jacket as the heat from my body escaped into the bitter cold air. Ice formed in the folds of the fabric of my jacket at the crook of my elbow and would periodically pop off as I moved my arms flying into the air.

 Wood smoke, diesel fumes and cow manure are standard run odor's this time of year some might say the smell of winter but that is hard to explain. As I climbed the last hill towards home an odd warm breeze hit me in my frozen face and on that breeze was breakfast: eggs, sausage, bacon and coffee. At first I thought my frozen brain was playing tricks on me but as I continued I noticed an door propped open while the resident loaded wood into the house. Oh..... sausage! It took everything I had not to turn and bound up those porch steps and into the kitchen for breakfast with the family. My pace quickened significantly, I focused on the top of the hill with a new vigor, breakfast was a mile away.

It's a new year, what do I do now?

 In 2010 I ran a handful of 5k's, a couple of 1/2 marathons and my first marathon. My daughter and I ran in her first 5k on Turkey Day, what a joy. I registered for an early December 7 miler but when race day arrived the whole family was stuck in bed with the flu, on less t-shirt didn't hurt.

 Since the October marathon it has been a challenge for me to maintain my 4 day a week run schedule even with reduce millage. As it started getting darker earlier and morning run temps dipped below 30 degrees I began abusing the snooze button regularly. Rainy days where out of the question. I had to almost force myself through droll 5 miles on the treadmill. When I did get outside I ran with less vigor and purpose. My head was cloudy, lacking direction.

 My first run of 2011 was actually in 40 degree, foggy, misty, dreary weather. I left in the dark and returned in the dark after running for an hour with out seeing a sole; perfect. This run reminded me how much I enjoy running, setting a goal, developing a training plan and reaching that goal. I need to find another race! I felt better already!

 The world wide web reviled a multitude of race opportunities: New England, south of the Mason Dixon Line, along the shores of the Great Lakes, high in the Rockies and Big Sur which a friend of mine has decided to tackle. Big races advertised in Runners World types, local running club and heard through the grape vine races and some sort of mudder thing. A perverbial stew of running events, no hurry.

 I have not found my next event but I will. In preperation I will work diligently to maintain my weight below 200lbs, I will run 4 days a week, cross train two, rest a day and try to ski with my kids as often as possible. I will find an event eventually...... Probably the first resolution I will keep! It will be a great 2011.