Seems like I can run again

Cautiously, I have been monitoring the health of my leg, shin splints and all. Didn't feel too bad yesterday but I decided to wait till today to give it an honest try. I have rearranged my schedule now, cutting back on my mileage until I feel like I can handle more. I chose a familiar 5k run that is reasonably easy, with little climbing or downhills. I laced up and headed out into a rather pleasant 4C day, clear with little wind. The first 500m or so would tell the tale as that was as far as I could go last time before limping home. I ran at a pace that was comfortable but could have easily run slower if needed. By the second km I knew that I was feeling fine and relaxed and enjoyed the scenery. Even the last few meters coming home I felt good, my leg letting me know that it was still sore but nothing like before. Mission accomplished. I need to work on stretching and making sure that I am warmed up a little better before I rush out and try to haul ass. 26:31 ~ 5km, 5:12 km pace. Run well and peaceful.

There will be no sandwich for me today

The pain in my leg didn't go away over night and only got worse as the day went on. I laced up and headed out with the voice in my head telling me I wouldn't be going far. I agreed and we talked awhile, in my head, as to how far I would go just to be sure. It took all of two blocks for us to agree that was far enough. The pain wasn't unbearable but it seemed silly to continue in pain. So I limped home and searched the net for an explanation of what it might be although we both were pretty sure. Seems I have a simple case of shin splints, caused by tight calves and weak shin muscles and probably too much distance. So, ice and rest for a few days to see if it gets better. Glad I listened to that little voice, he isn't always trying to hurt me I suppose. I will return as things progress, wish me luck. Peace.

Now that was a GOOD run

Well, isn't it strange how sometimes dispite how crappy I feel, I can crank out a run like this one. I woke up this morning with a pain in my right ankle, the tendon in the front of it was hurting for no apparent reason and nagged me through the day at work. I had some serious concerns as I laced up as the pain wasn't bad, it just wasn't going away. I headed out anyway, cautious and willing to turn back if the pain got worse. The weather wasn't bad, 6C with a breeze, so it felt more like 3C. I headed out the same route I ran two weeks ago, shooting to run about 45 seconds to 1 minute faster than last time. My ankle threatened me for the first little bit but as I settled into a rythm, it seemed to settle down as well. It was there the whole way around but never was much of a bother. I noticed it more on descents mind you. My pace held very steady, even at 6k, with the 100ft climb in less than 300meters. The last 2k were slower considering fatigue and traffic. When I finished up, I had a pretty much even split over the distance. I was very pleased indeed. My ankle was sore but okay, not much different than it had been at the beginning. 1:11:58 ~ 14km, 5:06 km pace. The last time at the same distance on the same route I was over 5 minutes slower. Maybe something is working? Be peaceful friends.

Oak Bay, in the dark

I have never really been a fan of running after dark. A few years back I took a bit of a tumble one evening on some uneven sidewalk and being about 250lbs at the time, I hit the ground pretty hard. I still have the scar on my knee and the pair of shoes I was wearing still has the tell tale blood stain. So, since then I have eased off my pace a bit so if I do fall, it won't be as fast. I chose a route that would challenge me a bit by having a considerable climb about half way, one that lasts about 600m and has an increase of about 100ft. I laced up and headed out, it was chilly, 3C but still so it was rather pleasant. I ran to the first set of lights and stopped but my autolap feature didn't kick in so time kept running as I stood there. My first km was marked at 6:03, which is crazy, so I had to laugh. I picked up the pace considerably as I went on, I could feel tonight when I finally felt warmed up, as I got comfortable and my pace increased. When I got past 5k, I turned right and headed up Beach Drive, the hill I mentioned previously. I held a reasonable pace, not starting out too quickly and blowing up, I could really feel it at the top mind you. I felt really good down the back side and moved along well. My last couple km home were my best, I felt fluid and strong, easy running baby. 53:22 ~ 10.11km, 5:16 km pace. Enjoying my day off tomorrow, be peaceful friends.

Finally, 500km

At the end of my run today, I reached 500km of running since August 14th. Not bad for a guy that just a year ago, had little or anything left, least of all would have been ambition. I suppose as perspective changes, you should change yourself accordingly. That seems to be what I have been doing, in a slow, systematic way. Not setting goals that are unobtainable, just consistently moving forward and if I faulter, just getting back up and carrying on. I ran a little easy 5k today, nice day, about 8C, with little wind and partly cloudy. I eased out and down to the park, ran the Ring Road and back home again. Easy, just like I said. You could come try it if you are in town, drop me a line, I'll take you out for a run. 25:41 ~ 5km, 5:04 km pace. Peace friends, enjoy your runs.

5.5 for Ryan

I set myself a goal faster than I can usually run the distance, to really push myself, you know, to truly feel it. The weather here was crazy, wind, rain, totally still in the same 5 minutes. So I laced up and headed out dispite the weather because this mattered. I was slow getting going early, so I really had to push the middle kilometers. And push I did. With 2k to go, I dug deep and gave everything I had, not wanting to let him down you know? As I ran the last 200 meters, knowing that I was going to make the distance on time I felt a great feeling of joy because I had accomplished what I had set out to do. Just then, an ambulance came racing down the street, with lights and sirens. My eyes filled with tears and I started to cry, because that is how Ryan’s run ended too. Rest well Ryan.

First of many "sandwiches"

I have done some reading lately that suggests "sandwiching" long runs between days off, so the reference is to yesterday and today (12k, followed by 16k, with the day off before and after the two runs). I haven't run this much one day after the next in some time, so I thought it was time to give it a try. Despite the chafing from yesterday and the dismal weather, 11C, humid and raining (???) I laced up and headed out down the Lochside Trail, another Rails to Trails success story here in town. This trail is 35km long approximately and leads from downtown out to the ferry terminal to Vancouver. I opted for an out and back for piece of mind if nothing else. I wanted to run a nice easy pace and just keep it consistant as I was a little sore from yesterday. I settled into a good rythm and concentrated on my stride. At the turnaround, I felt the fatigue setting in. I brought my waterbelt and a GU gel to get used to eating and drinking while on the go. I took the gel at about 9.5k and it certainly helped as I wasn't as dead as I was at the end as I was yesterday. At the end I felt good and tired, but not beat up. No aches or pains that didn't belong. Sweet. 1:27:31 ~ 16km, 5:25 km pace. See you Saturday.

Headwinds & Chafing = Good Times

When I got home from work I had a bad feeling about the weather so I looked at the weather channel and it confirmed my fear, storms a comin'. So I hurried up my prerun routine and laced up quick and went for it. It was already windy, about 20kph from the east and around 7C. I picked a 12k route that took me down through Beacon Hill Park, to the ocean. That is where I met the first serious headwind, wtf? It was like running in place, I felt like I had no forward momentum at all. Now one thing for you non runners out there, the wind has a strange effect of evaporating the moisture off your skin but mercilessly leaving the salt, which can sometimes have a sandpaper type effect to the tender skin between your thighs. So as the wind dried my skin, the beginning of the wonderful chafing effect took over. At about 9k, I knew I was doomed to trying to keep my legs apart best I could to mitigate the effects of the broken glass between them. I slowed considerably because of it too. But I did finish and thankfully it wasn't 13k. 1:02:59 ~ 12km, 5:13 km pace. Dispite the annoyance and the wind, I kept pretty close to my goal of running 5:20's. Wish me luck friends, this is the first week of my "sandwich training", no not something to do with bread and butter but doing two hard or long workouts back to back with a day of rest before and after them. Peace.

Did I really just run in Chilliwack?

Seems I am spending the weekend here in Chilliwack with my girlfriend and brought my gear to run with. The weather has been crazy, heavy rain and wind blowing at 50 to 60 kph gusting higher. I waiting for the weather to break today before I made my move. As I laced up it was about 11C with a wind at 30 kph but swirling. I figured on a 8k loop where I could really make some time, as my goal today was to bring home my last km as my fastest but intending to run fast the whole way round. I started out and had that light feeling again so I just went with it. I could feel the wind pushing me around, sometimes in my face, then from the side. Annoying really. I pressed on, pushing hard, staying well within myself. Out in the open around 4k, the wind calmed somewhat, presuming a tailwind. As I turned the corner leading down the last few km home, I ran straight into a monster headwind. F**k me. My pace easily dropped 20sec a km. I forced myself to concentrate on my form and just keep moving forward all the while I can feel the wind pushing me backwards. When I reached the 7km mark, I switched gears, as my goal was to bring the last km home faster than any others. I knew that I had posted a 4:39, so I really had to move. I made myself keep my rhythm as fast a possible and tried to keep everything else under control. The last 300 metres were hardest as I kept looking at how far I had to go. When the GPS beeped, I looked at it and saw that I had run a 4:29. I did what I set out to do and damn did it feel good. 37:53 ~ 8km, 4:43 km pace. I walked back to my girlfriends place, enjoying the elation that followed. Peace be yours my friends.

I believe that I have an anchor tied to my shorts

Well, now that is over I can say that is the first run in a long time that I not only didn't enjoy but couldn't wait till it was over. The problem I think is all in my head. I think too much. The weather was perfect, 9C and still, just as it got dark. I am a little tired but that too is only my perception as I have been far more tired and done twice as much. So as I started out on my little easy run, I felt like I was dragging a ton behind me. I tried to shake it off and focus on what I was trying to accomplish but it didn't get any better. Around 3k, I was thinking why I was out here doing this. The run was completely filled with negativity and second guessing. I suppose that was the weight I was pulling along. I kept going at my prescribed pace trying to ignore the constant nagging of how could I be doing this and why, till I finished the distance. Strangely enough the voice stopped when I stopped. No backlash, no congratulations either. Wonder what it would have said if I had stopped before I was actually finished? I won't give it the chance to find out. 32:18 ~ 6km, 5:17 km pace. Nice and easy, regardless of the commentary. Peaceful running friends.

I did the wrong workout I think...

Another beautiful autumn day today, overcast but still and just around 11C. I had planned a short run at a slow and easy pace today, with the same distance on Saturday, only at 30/40 sec km faster. So after I got laced up and headed out, I couldn't remember what the hell I was doing. Running obviously, but which workout was today. I checked my HRM and it had no comment besides telling me my first km was around 5:06, which put me in the middle of nowhere depending upon which workout I was strangely trying to commit to. So I ran on, somewhat bewildered, trying to stay within myself but firing off a couple quick ones as well. Towards the end I was tired, confused and not sure if I would be happy with the result. I finished up a half block from home and just felt good about running again. I smiled as I thought how goofy I get when I overthink what I am actually doing. Not sure if I will make the Olympic team this year with the strategy I am running but here is hoping. 29:56 ~ 6k, 4:59 km pace. If anyone has any suggestions, let me know. Peace friends.

"insert cute one liner here" (I'm fresh out today)

We're expecting the first big rainstorm of the fall season tomorrow, so I took full advantage of the perfect running weather today. I got ready shortly after I got home and headed out just after 3. It was overcast and dead calm, just around 11C. I decided to run tomorrow's distance today, incase of the rain, you know. So I headed into Oak Bay, making my way to the waterfront. I screwed up the programming on my Garmin, so it beeped at me wildly for most of the way around, which I ignored this time, knowing that it was wrong. Wrong I tell you! I felt awesome today, I felt light and probably could have run another hour easily. Everyone was real friendly out there today too. I really didn't start to feel fatigued until about half a km to go but I just chalk that up to lack of mental conditioning, where I want to be done more than wanting to finish, if you get my point? If not, call me and I'll explain it to you. As I finished up, I was pretty happy as I kept well within my objective of time and HR as well. 1:17:02 ~ 14km, 5:27 km pace. Now, time for dinner and some sleep. Till tomorrow, peace friends.

It's nice to run in the dark, I can't see how far I have to go

Well the time change certainly makes a difference doesn't it? By the time I got home from work and got changed and ready to go, it was dark. Not dusk but dark. I planned on running the same route as I did on Saturday, a bit slower cause I feel I have been running too fast for the time being. I should be building a base not trying to break personal bests. I figured running 5:30 km pace would be perfect and that is what I set out to do. I laced up and set out on my way. The weather was clear and still, 7C. I headed down the street infront of my building and felt like I belonged. I love that feeling. I eased up the first long hill, it's long slow grade makes me work consistantly all the way up. I cruised along to the turn around at 4k, where I felt my right calf start to pinch a little and by 5k it was threatening. I had to stop for a couple of red lights, where it loosened up, only to pinch harder when I restarted. I nursed it a little coming home, easing down the final hill. 42:50 ~ 8km, 5:17 km pace. Pretty close to where I wanted to be, albiet a shot to my ego, which yes, does show it's ugly head sometimes. Peace.

Run right after work? Well, I guess so, if I have to

I had plans with my daughter right after work today, so I took my gear to work with me to save the 30 minutes or so it would have taken to go home and get changed. Once my work day was done, I laced up and headed out, down and back along the Goose Trail, a rail to trail success story that is used by thousands of commuters every day. I wanted to see how I could run hard at the beginning and if I was able to hold the pace for the full distance. The weather was perfect, 9C and little breeze. I started off easy, getting a sense of how I was feeling, then picked up the pace. I ran hard for the first 4, 4.5km, then it started to catch up with me, I just tried to think of myself finishing the marathon and keeping my pace constant, with my form and my stride as crisp as possible. The last 2km, were slower than they should have been due in part to being in the city and dealing with lights and traffic. All in all a pretty impressive effort for me. 39:01 ~ 8km, 4:50 km pace. I just want to say congratulations to all those that ran the NYC marathon. My mentor of sorts, the guy that not only overcame certain death but did something amazing with it, Lance Armstrong, ran a 2:46:43. That is a goal to shoot for, maybe I'll consider a 3:15. Peace friends.

Today was the day

I was psyched to watch the US men's marathon trials in NYC this morning. It was to be a huge battle between some of the best and fastest in the world today. In a tragic turn, Ryan Shay, a talented and well respected runner and a contender in the trials, collasped at just past the 5 mile marker, and died shortly there after. Medical services were directly on hand and no details have been given as to why this happened. I ran today with him on my mind, although we never met, we share the same passion. Good luck to you Ryan.
On a brighter note, today I ran with my new training partner, the Garmin Forerunner 305, a heart rate monitor and GPS combination. Everyone I have met who owns one and all the reading I have done on it, they all swear it is the greatest thing for running since shoes were invented. I have been carefully considering my options with this. I felt that I need to prove to myself that I could do some serious ground work before I made a purchase such as this. I figured that now that I have run almost 50 times in 2.5 months and have put 400km behind me, I decided I have done enough work to make the next step. So, when I got home from work, I got ready to go, the weather had just let up and turned quite nice, 12C and light wind, roads wet but not raining. This would be a test to see how my ipod/nike+ system was calabrated. I was pretty sure that it was off but never too sure by how much. The Forerunner has so many features and options that it will take a little while to figure them all out but I programmed an 8km run it to it and headed out. I followed a familiar route down Oak Bay to Monterey and back again. The GPS unit started to beep at me consistantly and I looked down and it was telling me to slow down. I almost smiled. I ran on, feeling the stiffness in my legs from work. As I ran down Oak Bay, the 2km marker was off by a bit so I knew I was short in my distances. When I turned onto Monterey, I was almost .5km short, so I ran down almost another block and a half to reach the 4km mark, where I proceded to turn around and run back the way I had come. I ran back towards home, GPS beeping madly, shouting at me to slow down for some reason. I finished where I started, right on 8km. Slower that usual but the distance is right, so I feel good about that now. 41:49~ 8km, 5:13 km pace. That feels better knowing that is correct. Now I have something to really work on. Look out. Peace.

From the runner within

I've been thinking about this run for a little while. Not dreading it but thinking about it, planning it out, actually looking forward to it. As I got off work today and headed home to get changed, the weather could not have been more perfect for the first of November. I tell you, if this is the result of global warming, I am going to get a big Hummer and drive the shit out of it to make sure I am contributing to the good weather. It was bloody near 20C in my apartment and around 11C on the street. I decided on a long technical tshirt and shorts only, no gloves. As I headed out, I could feel that this was going to be a good one. I was only going to run comfortable, stay well within my limits. I have been having some strange pains in my right foot off and on so I wanted to watch for that as well. By 4km, I was running easy, lots of leaves on the ground and the remains of Halloween. I attacked Gonzales Hill, from this side it is a two stage climb, not as severe as it is coming from the west. I ran along comfortably to the cruise ship terminal, where I could feel the last couple of km coming up, so I picked up the pace. I avoided the lights as I ran through downtown towards home. I checked my ipod and noticed that I was already at 16km and heading for 17 and my time was well under my last one at this distance. I finished up a block from home at 1:23:30 ~ 17km, 4:54 km pace. I was quite surprised because I didn't feel that fast but I felt good. I know that my strength is the longer the distance the more comfortable I get, so I am pleased. And now I am tired and need to rest. Peace.