Awful Running Tips from a Lousy Mammal

Four miles (32:30) on the treadmill today, another much needed run. I do often ask myself, self, why do you run? And I don't always know how to answer myself. I don't always know why I run. But days like today, when I'm worn out by prepping, grading and teaching, it's a much easier question to answer. It's not a good answer, necessarily, but days like today, running feels good.

I kept my regular 9:00 minute pace, and added six quarter-mile up tempos (nothing fantastic 4X7:30 and 2X6:00 pace). I also ran the first 2.7 miles at an incline of 1.0. I don't know why I did that, really. Probably for the same reason I added the up-tempos . . . because I don't know why.

I'm full of answers this evening.

Now for my dietary tip: better eat those leftover ice-cream-sandwich cookies j and l left here after the Super Bowl before they go bad. . . . I'm not a very good human.

Eleven Day Tally 

Friday: 3.4
Saturday: 3.4
Sunday: 6.0
Monday: 3.4
Tuesday: 4.0
Wednesday: 16.0
Thursday: -----
Friday: 4.0
Saturday: 4.0
Sunday: 9.9
Monday: 4.0
Tuesday: 4.0

Previous:168.5 miles
Year To Date: 172.5miles.

Running Days: 31
Days off: 7

Meanwhile, my lower back is a touch sore, so maybe I shouldn't push so hard -- I'll start that after my hill workout tomorrow.

My Bellyaching

Thursday:

Off, and once again, I found myself wanting to get out for a run on the only day I force myself to take a day off. It's like Modest Mouse tells us: "I know what I have and want, but I don't know what I need." I've often heard that the most important day of a runner's week is the day off. It makes sense, logically and physically, and one would think that would be enough, but I don't know what I need.

Friday:

I ran an extended version of my maintenance loop, such that I ended up going 4.0 miles (33:30). I'm going to start increasing my maintenance miles, hoping that it will help on my longer runs.

Saturday:

Another, though slightly different 4.0 mile maintenance loop (36:00). I have begun adding small bits of speed to my maintenance runs as well. I figure I might enjoy maintenance more if I vary the speeds, maybe find a few new routes.

Sunday

My first concern as I started my run today was this: I wasn't entirely convinced I'd recovered from my long run on Wednesday. I still felt a certain tightness, an additional tiredness, that I was attributing to the 16-miler. I decided to take a bit of a longer warm up than usual to help limber up. But before that:

I had in mind to run my Lancaster hill workout today. That flopped when I couldn't find my watch. I waffled for a bit about whether I should run the workout anyway without the watch. You know, man, just go with the flow, run hard and enjoy the sunshine, don't worry about my time, man, it's cool, just relax and enjoy it.

Nope. I dismissed that idea outright. I decided to run the 2.2 miles to the rec center to help with the tightness. Once there, I ran another mile warm up on the treadmill and eleven quarter-mile repeats at 11 mph (5:27-pace) with about two minutes in between. Then I ran the 2.2 miles home. Why 11, Jackson? Why not twelve or ten? What's with the odd prime number?

Well, here's the thing. I had in mind to run 12 quarter-mile repeats, followed by a very fast tenth of a mile, in order to simulate a 5K. That seems like a fun thing to do. The first few were relatively easy. The recovery minutes were necessary, but I wasn't desperate for them, just getting into a comfortable stride.

I hit the middle third and started . . . I don't want to say struggling, but . . . I was definitely feeling the burn. It was a fine burn, followed by much needed recovery time.

When I got around to the final third, I was really pushing hard on each uptempo run. My legs and lungs were feeling the workout, true, but more important to this particular scenario, my belly was objecting to something I must have eaten last night. After my tenth quarter-mile, I had to sit down. After eleven, I had to sit, and I wasn't sure if I'd get back up. I decided the twelfth quarter-mile might do more harm than good, so I called it a day. The run home was slow, I'll wager, but since I didn't have my watch on me, there's no telling, really, how slow.

Eleven Day Tally 

Wednesday: 3.4
Thursday: 6.1
Friday: 3.4
Saturday: 3.4
Sunday: 6.0
Monday: 3.4
Tuesday: 4.0
Wednesday: 16.0
Thursday: -----
Friday: 4.0
Saturday: 4.0
Sunday: 9.9

Previous:146.6 miles
Year To Date: 164.5miles.

Running Days: 29
Days off: 7


The good news is: I'm certain, at this point, that I'm over the soreness from last week's long run.

First One to February Wins!

Tuesday: ~ 4 miles. 36:43. I parked the car next to my spouse's office so she could drive home. Then I ran around for a while with no particular design on where I was going. I ran passed a house I used to live in and passed another I'd like to live in, then to the one where I live now. So I had a lot of stuff to think about. None of which I remember right now.

Meanwhile: happy February, everybody!

January Recap:

           January 01:

Sunday-----

Monday : 8.0

Tuesday: -----

Wednesday: 3.4

Thursday: -----
Friday: 7.5
Saturday: 3.4

            (Week: 22.3)

January 08:
Sunday: ------

Monday: 8.4
Tuesday: 3.4
Wednesday: 3.4
Thursday: ~13.0
Friday: ------
Saturday: 3.4

(Week: 31.6)
            January 15:

Sunday: 3.4
Monday: 7.0
Tuesday: 3.4
Wednesday: 3.4
Thursday: 8.0

Friday: 3.4

Saturday: 4.0

            (Week 32.6)

January 22
Sunday: 15.3

Monday: -----
Tuesday: 5.1
Wednesday: 3.4
Thursday: 6.1
Friday: 3.4
Saturday: 3.4

(Week 36.7)
            January 29

Sunday: 6.0
Monday: 3.4

Tuesday: 4.0

Year To Date: 130.6 miles.

Running Days: 25
Days off: 6

Post Script: You all might be interested in the "Anywhere5K" project -- pretty cool idea for runners. But whether you're a runner or a sane person, check out the post from January 27 "Another Reason to Not Like Treadmills."

Windless Sprints

So, eh, whaddayacall'em: quarter mile repeats with a quarter-mile recovery. I did the first four at 10.0 mph (6:00 minute pace), then seven at 10.5 mph (5:42 minute pace), and one at 12.0 mph (5:00 minute pace). Sprints, I call them, is that right? I mean I don't know if a six-minute pace has ever been a sprint before, but it's been a long time since I've done that kind of workout.

Oh, on the treadmill, though, so, I know, it was cheating. Still it was lots of fun. I always loved speed workouts in high school. I believe I was much faster then, but what is speed when age is involved?

-- you know how they say time goes faster as you get older, right, because when your five, a year is a full fifth of your life, and when you're forty, a year is only one fortieth --

So, maybe I'm actually much faster now that I'm twice my high school running age. If that's at all confusing, don't worry about it, you'll understand when you get to be my age . . . and if you're older than me, well, time makes fools of us all.

Eleven Day Tally 

Sunday: 3.4
Monday: 7.0
Tuesday: 3.4
Wednesday: 3.4
Thursday: 8.0
Friday: 3.4
Saturday: 4.0
Sunday: 15.3
Monday: -----
Tuesday: 5.1
Wednesday: 3.4
Thursday: 6.1

Previous:110.3 miles
Year To Date: 116.4 miles.

Running Days: 20
Days off: 6

Running advice: (this might be a repeat, but) run like hell.

Three Day Post: Off, Too Much Maintenance, Other Stuff

In his book, On Writing, Stephen King writes:

I used to tell interviewers that I wrote every day except for Christmas, the Fourth of July, and my birthday. That was a lie. I told them that because if you agree to an interview you have to say something, and it plays better if it's something at least half-clever. Also, I didn't want to sound like a workaholic dweeb (just a workaholic, I guess). The truth is that when I'm writing, I write every day, workaholic dweeb or not. That includes Christmas, the Fourth, and my birthday. . . . And when I'm not working, I'm not working at all, although during those periods of full stop I usually feel at loose ends with myself and have trouble sleeping.

I took Monday off, because I had scheduled Monday off, because I always take the day after a long run off, because Runners' World magazine has always told me the most important workout of the week is the day you take off. But I didn't like it.

That is another thing that has happened in keeping this journal: by keeping track of what I'm doing, I miss running when it's not around. It was probably wise to take a day off -- 15.3 miles is my longest run since May? (I think) and probably the second or third longest of my life -- a day off seems more than reasonable. But the commitment to run has become a lifestyle. I feel the urge to get out there every day, even when I've already determined to take a day off.

Which, I suppose, makes the day off all the more necessary: to remind me how important the run is each day.

The consistency which this journal has inspired in me has also lead to a healthier lifestyle at large. I'm not drinking as much. I'm eating more veggies and smaller portions. (Let me be clear about this: I have never much believed in moderation, and I hate to find a Tupperware for food if there's only a few more bites . . . I'm an eater. I'm a drinker.) My intent, in running, is not to shed pounds. Truly, it's not. Nor am I at any risk of wasting away to nothing (I think according to the standard Body Mass Index chart, I'm still twenty pounds overweight)*. But a healthy lifestyle encourages a healthy lifestyle.

I remember a similar experience in college. I watched as my peers, daily, skip classes according to how important they deemed each session, and watched as they struggled with homework or failed tests accordingly. I, on the other hand (okay, I'm self-aggrandizing, but, recognize, I also acknowledge the dweebiness of my self-aggrandizement), went to every class. I was never a great student for a number of reasons, but I always did all the work -- I mean (the dweebiness should reach maximum capacity by the end of this sentence, then return to regular levels for the next paragraph), if I'm gonna spend all that time in class, I might as well do the homework, right?

I'm still gonna eat ice cream from time to time. I'm not giving up an occasional beer. But if I'm gonna go out into the world nine out of ten days, I might as well hold off on thirds this evening . . . unless I really want them.

*     *     *

Tuesday: I ran maintenance on the treadmill, while my daughter had basketball practice at the rec center. My maintenance pace is still 6.7 mph (8:57 minutes per mile), and that feels fine. My maintenance runs are typically around 3.5 miles. Today, I ran my maintenance pace, but added in four quarter mile repeats at increasing intensity. I don't know why . . . probably because I felt stupidly good, so good I felt young again, I guess, young enough to be stupid.

It was a bad idea, but I ended up running 5.1 miles (42:00) and feeling pretty good about it. There is something awful in store for anybody whose bad ideas begin working out. Remind me to watch my ass in coming weeks.

*     *     *

Tonight: maintenance. I'll take the crapradoodle with me to insure a reasonable pace. Oh, sure, because I love her, too, and think she deserves some exercise, too, or whatever.

Eleven Day Tally

Friday: ------
Saturday: 3.4
Sunday: 3.4
Monday: 7.0
Tuesday: 3.4
Wednesday: 3.4
Thursday: 8.0
Friday: 3.4
Saturday: 4.0
Sunday: 15.3
Monday: -----
Tuesday: 5.1

Previous:101.8 miles
Year To Date: 106.9 miles.

Running Days: 18
Days off: 6

*Is there a doctor in the Internet? I'm pretty freaking healthy, and, according to BMI, I'm borderline obese . . . what's up with that.

Another Eventful Long Run

I had planned today to do some work in the morning, have a proteiney lunch and run for two hours and twelve minutes -- I thought it would be good to add ten percent to my long run, see what happens. But stuff comes up. My morning got swallowed by a world outside our control, and my afternoon got filled with details.

Because we've had an ice storm on since late Friday, I wanted to spend my run in the rec center. Even though it was a long run, and I dreaded spending 132 minutes on a treadmill, I preferred this notion slipping on ice and breaking my ass.

What I didn't know was that the rec center closes at 7:00 p.m. on Sunday. In fact, I was seven miles into my run before the P.A. kicked on and told me I had fifteen minutes to finish up. Ha! I told the stupid Pa, nobody can run an hour and twelve minutes in fifteen minutes, but then I remembered that's what naysayers always said about the 4-minute mile. Still, in light of my recent boastfulness about being injury-free, I decided to try it when I'm in better shape.

At any rate, I got 8.5 miles (1:16:20) on the treadmill. Then I drove home and ran my 3.4-mile maintenance loop in reverse (31:04) and then ran it again (30:23). For a total of 15.3 miles (2:17:47). I'm pretty sore, but I suppose the idea of a 4:00:00 hour marathon is more reasonable every 9-minute mile I add to the long run.

I mean, look, I know I didn't face any terribly trying adversity today, but I did have a series of rather interesting setbacks. And I feel good about myself this evening. I would like to have run my entire run warm and dry inside at a 6.7 mph pace, maybe sipping occasionally from a water fountain. I didn't want to stop in the middle of my run to drop of Legend of the Sea and a Spongebob Squarepants movie. I didn't want to stop again for a gallon of milk or stop again to change into outdoor clothes, though, yes, once I stopped I wanted to stay stopped. I dig it. None of these things is a deal breaker on its own. But I'm happy for myself that I made it through this run and I expect anybody who's read through this post might be happy for me as well.

Well, thank you. I'm happy for you, too.

Eleven Day Tally

Thursday: ~13.0
Friday: ------
Saturday: 3.4
Sunday: 3.4
Monday: 7.0
Tuesday: 3.4
Wednesday: 3.4
Thursday: 8.0
Friday: 3.4
Saturday: 4.0
Sunday: 15.3

Previous: 86.5
Year To Date: 101.8 miles.

Running Days: 17
Days off: 5


I think I'll take a bath on my day off. That will be pleasant.

Mile Repeats Are Good . . . But Are They Good Enough?

Yesterday, I had a tempo run. Am I using that word right? I went to the rec center, stepped on the treadmill, ran a warmup mile (8:57), took off my warmup clothes, ran another warmup mile (8:57), uptempo mile (6:22), (8:57), (6:22), (8:57), (6:22), (8:57), plus two .1 mile kicks (5:00 pace). Phwew -- I'm glad I'm writing this, because I don't think I'd understand it if I had to read it. It's like all the worst parts of Calculus crash up against the book of Revelations.

Again, I'll preface this conversation (mid-post preface) by reminding us all I was on a treadmill, and was, therefor, cheating in a sense. But I felt pretty great, really. Those are the fastest mile repeats I've run since high school -- half my life ago, holy crap! -- and I am pleased with the times.

My question for myself when I got home: did I run them fast enough? I felt great. I taxed myself. I pushed my limits. But, if I recall from high school sports, if you don't puke or earn some kind of injury -- heel spurs, hip flexor, ITBS, shin splints -- well, you're hardly an athlete at all.

Of course, in a sense, I jest, but how does one know if one pushes hard enough? I often imagine myself hooked up (like Dolph Lundgren in Rocky IV) to the Russian version of NASA mainframe as it measures my systolic and disystolic pressure every second of every day, but I think that kind of observation might be above my pay grade.

I jest, but how is a runner, a common folk, to know if she or he pushes hard enough? In fact, am I getting too competitive, even now? Should I just leave the run at: felt great, do it again in ten days, or should I set a goal for a 6:15 mile pace? I have been running for years without a log, which means, in part, that I haven't really been tracking my progress; I've been setting random goals and achieving them or forgetting them; I've been running intuitively, willing to back away from any pace, less aware of my body. Now, I'm paying more attention, running more often (largely as the result of this blog), and pushing myself harder.

Is that a good thing? I dunno.

If I do have a 5K goal, it's to get in under 20:00 sometime soon, and, if time still works the way it did when I was younger (though I don't think it does), a 6:22 pace should be just about right if I can maintain it during a race. I really don't want to get injured. I've often read that in training, one should not increase one's workout by more than 10% each week, but is that just mileage or is that time or is it any combination there of? Calculus* -- why do you forsake me?

I suppose, the bottom line is that any good running routine requires a delicate balance of listening to your treadmill and listening to your body. So I'm going to go on like this with a maintenance run today and tomorrow and a long run Sunday (hopefully outside), pushing hard when my knees say it's okay and backing off, even if my watch scolds me.

Eleven Day Tally

Monday: 8.4
Tuesday: 3.4
Wednesday: 3.4
Thursday: ~13.0
Friday: ------
Saturday: 3.4
Sunday: 3.4
Monday: 7.0
Tuesday: 3.4
Wednesday: 3.4

Thursday: 8.0

Previous: 71.1

Year To Date: 79.1 miles.

Running Days: 14
Days off: 5

Stretching note: okay, I pulled each foot up to its accompanying butt cheek twice in between mile one and mile two. So if I get injured at this point, I can blame it on God or Somebody Else. Naysayers, satisfied?

*Also, yes, I know that's not really what Calculus is. Thank you very much in advance to any smarty-pants reader who wants to point that out.

First Mile Repeats of 2012

I ran about 21:00 minutes to the rec center, so I could run mile repeats on the treadmill. It was too cold and dark, I felt, to run on the bike trail. Worried about injury, I ran to the rec center (21:00 minutes) in order to run three one-mile repeats.

Small diet tip today for anybody paying attention: Think ahead at lunch time. When you go back for your third plateful at the Indian buffet, maybe only fill it halfway. I didn't think ahead about it, and now we're all paying the price.

At the gym, I ran a 9.3 mph pace which put me real close to a (6:30) mile. I ran slowly until 10:00 minutes. Ran another (6:30) mile, slowly until 20:00, (6:30) mile, 30 seconds at (5 minute/mile pace), then slowly until I got 4.0 miles total. I know it's a treadmill, so it's something like cheating, but that's the pace I'm shooting for on a 5K. If I can maintain that pace, I'll hit 20:00 even.

I've been avoiding making goals explicitly, but a 20 minute 5K has been on my mind for, well, fifteen years, since the last time I got in under twenty. Of course, shortly after then, I took up smoking cigarettes and acting melancholy, so the dream kind of faded. Well, I'm healthier now, though still occasionally glum, and I suppose 20 minutes, as Cool Hand Luke once said, "It just seemed like a nice round number."*

I ran 22:30 on the way home, including (4:07) up Lancaster.

Friday: 7.5
Saturday: 3.4
Sunday: ------
Monday: 8.4
Previous: 22.3

Year To Date: 30.7 miles.
Running Days: 5
Days off: 4

*Yes, I really did compare myself to Cool Hand Luke. Let's all take a deep breath, and step away from the blog before somebody gets hurt. More specifically, before someone hurts me.

Treadmill

I made it over to the rec center for a maintenance run last night -- bleh, the treadmill -- how do folks live by these things?

Also, media -- how do folks run and watch CNN? or ESPN, for that matter? It seems important, even on a maintenance run, to simply run.

3.35 miles in 30:00 minutes -- I guess it is nice to know exactly how far I ran.

Thais is about as much as i can come up with to say about a treadmill run today.

On Hitting the Gym

Maintenance: bleh! As if a half hour run at a nine-minute pace isn't an awful enough experience, I did it today . . .

. . . on a treadmill -- it was awful . . . and very rewarding.

I didn't get time in the morning. I didn't have time in the afternoon. It got dark. It got cold. I had time to run while my kids was bowling, so I hit the gym. I ran for a time: 30 minutes and at a 6.8 mph pace -- that's one thing I love about treadmills: they keep track of my time, my distance. Sometimes I expect them to say, "You're doing great. Keep it up." But they do not do that, yet.

 I also don't like running on public display -- in the fishbowl of a community rec center, but it was safer and more climate controlled than the world, so I took advantage of our family membership.

Am I sounding whiney? I am. I should try harder not to be whiney. I will do that.

After my half-hour run, I borrowed a basketball from the front desk and shot hoops for a half hour. I haven't played since last December, so now I am in pain, but it's a decent kind of pain, one might even say a good kind of pain.

So tomorrow's another maintenance day, then I'll do some sort of speed or hill workout on Sunday.

I think I'm going to have to run earlier in the day, even if it's only so I can blog earlier -- at this point, I'm sleepier than I am interested in my life.