Falling in the river, Fivefingers, and more.

So I fell out of the blogosphere for a while, but I certainly kept myself busy. Since I last wrote, I've run three more races, two of which I placed in my age group. I also went hog wild in a local running store and got lots of great new gear - including a pair of Vibram FiveFingers. Yes, I finally caved in and bought them! And they're awesome!

Let's see, then I agreed to run 11 miles with a running buddy - the farthest I've run since the half-marathon last year - and followed that with a 15-mile hike the next day. I was so proud of myself for being able to run it, but the hiking the next day was too much, and made my IT band and knee a little problematic.

One of the races I mentioned was a 4-mile trail run, which was held by my town's environmental commission in conjunction with an Earth Day festival. In addition to the race, they held guided canoe tours on the river, and loving kayaking but never having been in a canoe, I thought that I'd try it out. I was put in a boat along with a gentleman about my father's age who asked that I steer because he had a weak wrist. I didn't mind, but that meant that he sat in the front and I sat in the back, which was not an even distribution of weight. When we got out on the river, the current was pretty strong, and I didn't have to do much paddling, but there was a lot of work going into steering due to a lot of downed trees in the river. It was really beautiful, and I wished that we could have gone a little slower to enjoy the scenery even more. I got very nervous every time we came near rocks in the water or had to maneuver around trees, especially because my boat-mate and I didn't have much of a communication system worked out for steering and paddling, but we didn't have any collisions. We were just about to the end of our trip when the river branched out into two directions, and I lost sight of the guide ahead of us. There was a lot of debris in the water here, and I didn't know quite where to go. The current carried us along, and I realized a little too late that it was going to take us right into a tree. I started to paddle ferociously to get us to turn and probably would have succeeded if, all at once, the water didn't disappear from under my paddle as we hit a sand bar. It happened so quickly that there was nothing I could do. We ran aground, tipped over, and fell right into the river all in one fell swoop!

Hey, if I didn't tip us, there wouldn't be a fun story to tell, would there?

So those are some highlights from the past few months. I'll have to get back into blogging, because once my IT band/knee start feeling better, I want to train for another half. A full marathon still seems like it might kill me (or at least cause lasting injury), but a half is definitely very doable.

Pulled pork and a notebook

All I wanted in the world was a pulled pork sandwich. I had just gone for a 10-miler after work and was running some errands before I went home and had dinner, when I passed the local barbecue restaurant. I thought that I could really go for some barbecue. Then I passed it again on my way to another stop, and I became obsessed with the need to eat a pulled pork sandwich. I was so focused on my memory of the smell and texture that I could almost taste it as I drove along. There was nothing that I wanted more than a pulled pork sandwich. I would have even forgone eating off of the cute pig-shaped plates at the restaurant if I could only devour some barbecue goodness. And I guess that is why it is necessary to properly refuel after a run.

I made my way home and ate some left-over London broil slathered in barbecue sauce, which wasn't nearly the same, but it turned off the crazy craving. The run had been a very good one. I met the support staff at the half-way point of an out-and back route on the trail, and he rode his bike with me for the last 5 miles. I really appreciated the company and felt as if I was keeping the pace up better than if I had been alone. I also surprised myself by pushing for a stronger finish than usual. Having him biking alongside certainly helped. With about 1/4 miles to go, I started picking up the pace. At first I thought that I wouldn't be able to hold it, but once the end of the trail, down a bit of a straightaway, was in sight, I pushed harder and picked up the pace again. Half-way down that last stretch, I pushed even harder. And a little before the end of the trail, I reached my top speed before letting up and coasting in to the finish.

As I mentioned before, I had some errands to do, so I didn't get a chance to eat anything for about an hour after the end of the run (it was 8:45 p.m. by the time I drank my recovery drink), and I think that inhibited my recovery a bit. After I finally ate dinner, I took a cold-water bath for my legs. I don't know how anyone can take an ice-bath, because 15 minutes in moderately-cold water turns my toes blue. I actually had to get up in the middle of the night last night to put woolen socks on because my feet still hadn't warmed up after the bath. I feel good now, though, so it must have done some good.

So where was I going with that? Did I just feel like complaining about my toes turning blue? Do I want to record my cold-water bath experience to refer to as my training progresses? I'm not really sure. I'm actually wondering what this blog is doing for me in terms of training and writing. When I started it, I had been keeping a private journal that I thought of as a kind of travelogue of my life's journey. It was a record of everyday events that focused on a theme intertwining my running and academics into my personal life - the road that goes ever on. And I wanted to continue that here, although I don't really think that I've succeeded.

Sometimes on this blog, I just record stats, but I often put a lot of thought into my posts, and even then, there's something that isn't there. Somewhere the ability to weave events together to bring about a greater meaning and symbolism got lost, and I think that it's back in my private notebook. In that notebook, I could record things that no one else would read. I didn't hold back anything for fear of the audience getting bored or thinking that it was trivial or that the language was too flowery. Most of it was unoriginal and trite, and honestly, garbage -- in terms of literary merit -- but it had me thinking in ways that I don't think anymore. I had more potential then to grow into a writer.

So, for a while, I might be focusing more on my pencil and notebook than on this blog. I'm sure that I'll come back, but I think that I need to get back to basics for a little while.

Last long run before the race

I felt great from the moment I stepped on the trail today for my second 10-miler. I was not feeling the greatest before the run (cramps - not an injury) and, fearing that I might end up stranded at the farthest end of the out-and-back route barely being able to walk, I seriously debated whether or not I should postpone until Monday or Tuesday.

Thankfully, that was definitely not the case. I started up at a faster pace than usual, but I was comfortable, so I decided to hold that pace as long as I could. The first mile was about 10:25, and as far as I could tell, I held that pace, give or take a little, for the whole run. It got a lot more difficult once I hit 8.5 miles, because my legs were starting to tire and the wind picked up, but I definitely was consistent. I think that's a good sign. All of my long runs so far have been in the 11:45-12:45 minute-mile range, and I was beginning to think that I wouldn't ever be able to pick up the pace.

This was the last long run before the half-marathon, which is now only 2 weeks away. Now that I'm basically finished with training, I'm starting to think about time goals, and I'm not really sure what my expectations are for myself. I pushed myself today to hold the pace for the last two and a half miles, and it took some of the fun away from the run. My favorite thing about long runs is how leisurely they are, and how I can be amused by seeing turtles sunning themselves on rocks in the river or by stopping to pet a horse. At the same time, I felt so proud of myself for pushing through and not slowing down at the end, and I know that once I'm racing, my competitive nature will come out. I'll probably I know I'll end up wishing that I could have run it under 2 hours. Which is ridiculous, because I didn't train for that. I trained to finish the distance of 13.1 miles, regardless of time.

On my registration form, I estimated that my finishing time would be around 2:20:00. That is a reasonable goal, considering that's the pace I ran today. I just hope I don't get too attached to my stopwatch to enjoy the experience! I'll give it some more thought and probably post again about it as the big day draws nearer...

Fishing permitted, but please don't heckle the runners!

So today was it, my first 10-mile run, and the longest distance I'll be running until the half-marathon in (only!) three weeks. It was a beautiful day, with temperatures in the mid 60s and a mix of sun and clouds. The route was an out and back on the trail, and it went really well -- better, even, than the 9.5 miles I ran last week.

It took a while for me to feel loosened up, so the first few miles were pretty slow. By mile 3 I was still keeping a very easy pace, which prompted some comments from fishermen who were sitting on the trail at the river's edge. One said hello, one nodded, and the last said, in low undertones, "faster!". That's not the first time I've been told I'm too slow by an old man. On two occasions I've run by a house near my neighborhood and been told "I could have run faster than that when I was your age!", or "Come on, can't you go any faster than that?". I'll be doing some speedwork soon enough... :-)

About half a mile after the fishermen, I stepped to the side of the trail to let a horse and rider by. This isn't mandatory, but it's a safe way to ensure than I'm not kicked or stepped on by a startled horse. To my surprise, instead of walking past me, the horse came right up to me and put its head down to be rubbed and petted. So cute! He was dark brown with a little white star on his forehead. I rubbed his face and the mane by his forehead and chatted with the rider a bit. When she was ready to ride off, the horse didn't want to go and kept pulling his head in my direction. I made a new friend. :-) I had been a little antsy to get back to my run, but it was a really pleasant break.

A lot of people who live in my area own horses. Some have horse farms, like the one pictured here. Many of those farms offer trail rides, so I always meet up with horses on my runs and bike rides.

I was timing today's run so that I'll have a realistic expectation for my finish time for the race, but I didn't stop my watch at all during the run. There was a time when I stopped to loosen my shoelaces, and then I had to stop several times to let horses go by -- but I'm sure that there will be just as many times when I'll be held up during the race, such as at water stations, so I think that my timing today was fairly accurate.

When I began running again after my break with the horse, I felt really refreshed and full of energy. I picked up the pace and felt really good for the next 4 miles. At the turnaround point, I snacked on some raisins. I tried a pretzel nugget last week, which was an instant failure (much, much too dry without a large supply of water), but the raisins were great. They were easy to store, handle, and to eat. I congratulated myself on finding a good fuel supplement to bring with me and started on the final 5 miles.

Once I started on the way back, I picked up the speed even more. The miles started flying by, and when I reached the fishermen again, I was going at a nice strong pace. One of them asked how I was doing. I said "7 miles down, 3 to go!", to a reply of "Good God!", and then I was out of earshot. I kept up the pace until about mile 8. By then my legs started to feel heavy, and, to keep my motivation going, I started thinking about people I wanted to beat in races. I wonder if my pace was a little too fast or if the raisins gave me a spike of energy that fell after 3 miles. I have another 10-miler next week, so I can try snacking at the 7-mile mark to see if it has any effect.

I finished my run in 1:59:17, which isn't the fastest, but it's a start. I've been running for years, but in terms of weekly mileage, I've never actually run very much. I think that once I've got a good mileage base, I'll see more results with speed and hill workouts. This half-marathon is just the beginning.

On a somewhat related but different topic, a friend of mine asked me to do a 25-mile bike tour with her on April 25th. That's 1 week before the half-marathon. I'd like to do it, but I don't have a road bike, and I'm not sure if my legs will be very happy with me after 25 miles. I've only ever biked 25 miles once before, and I remember being pretty tired afterwards. I don't want to be sore for my big day! If anyone is reading this and has any comments about how much exercise is good to do in the week before a half-marathon, feel free to leave a little wisdom. :-)

A bike ride and surprise run

Miles: 9.5
Pace: 11:54

Yesterday I was supposed to do a 9.5- or 10-mile long run in the morning before going to a co-worker's barbecue. Unfortunately, I got up late and didn't think that I had enough time for the full run, so I decided to give myself a rest, just going for a quick bike ride instead, and plan the run for today. I biked about 8.5 miles on the trail. It was another beautiful day.
After the barbecue, I got home and lazed around a bit before hopping online to plan today's run. Weather forecast? Rain and thunderstorms all day today. 95 degrees and humidity tomorrow. Uh, not really running weather, and I do NOT want to do any long runs on the treadmill. I looked at the clock and saw that if I got out the door ASAP, I'd be able to fit in the run before the sun set. So I mapped out a 9.5-mile course on G-Maps Pedometer, grabbed some Gatorade, and set out. It probably wasn't the best idea considering I ran my fastest 5K two days earlier and biked a pretty fast-paced 8.5 miles in the morning. But, I had had about 4 glasses of Coca-Cola at the barbecue, and I think I was powered by the caffeine.
As I ran, I thought I was going much slower than I usually do, but the pace comes out to be 11:54 per mile, which isn't too bad, considering I was shuffling up some steep hills, which I never have to contend with on my long runs on the trail.
Because it was so late, I wore my reflective vest, so I didn't feel too pressured to go faster than I was comfortable with, nor did I feel pressured to cut it short (I had mapped it out so that I could cut off about a mile and head home early if I needed to). I didn't need to, and by the end, I experienced the same second wind feeling I had gotten at the end of last week's long run, where I had lots of breath and ended strong.
The 9.5 miles brings last week's mileage to...20.1 miles! That's the first time I've reached 20, and I hope to keep it between 20 and 25 regularly. Yesterday notwithstanding, I think I've been working up to it safely. (I admit I probably overdid it yesterday, although I'm feeling good today.) I think that the increased mileage is a large part of why my 5K time has improved so much. I'll just have to remember not to overdo it too much.

9-mile long run

Distance: 9.2
Pace: 11:34

After my 8-miler, I couldn't wait to go for another long run, so I scheduled it for Monday after work. I probably should have waited a little though. I was tired and slightly stiff from the moment I woke up. I felt great after Saturday's race and jogged around the block on Sunday to loosen up, but I probably could have used more rest. Instead, I ran farther than I'd ever run before: 9 miles. I packed more Gatorade and ice than usual, since it was very hot and humid. I warmed up quickly on the trail instead of thoroughly at home, which may have been a mistake, but I was trying to save time so I wouldn't be stuck on the trail after sunset. I started out feeling pretty good. I passed a few cyclists and walkers who were also out enjoying the day, and I didn't worry too much about getting attacked by wild animals. That is, until a big, dark shape emerged from the path that ran down to the river. My first thought was "Bear!". When it registered that it was smaller than a bear and more dog-like, I thought "Coyote!". When I registered that it really was a dog -- a friendly domestic dog -- I was relieved. The owner said hello, and I made my way on another mile and a half to the turnaround point. I didn't actually know where the turnaround point was, but I had a general idea. When I map my runs on G-maps Pedometer, it's hard to find a landmark amongst lots of trees, so I had to try and look at the way the river and trail curved. Next time I'll run to the next road crossing, which is about 10 miles.
By the time I reached that half-way point, I felt good, although I kept the pace very slow. I was amazed at how far I had gone. When I reached the 6.2 mile mark, I remembered the first time I had run that distance, and how at that time I didn't think I could go any farther. This time, I felt great even though I still had 3 more miles to go. By the waterfall, there's a little hill along the trail that I like to take, and when I did, I was halfway up when I noticed that it was easy. I felt strong and fast without even consciously trying. I was pretty pleased with myself and kept going.
At mile 7, I was starting to feel tired. In fact, my right knee was hurting, so I took a short walk break. By mile 7.5, a muscle on the outside of my thigh/somewhere on my hip also hurt, and I took another walk break. By mile 8, I was afraid that I had made a mistake by not resting an extra day. Finally, when I had a half mile left to go, I lengthened my stride and quickened the pace. The change in stride was shocking. I hadn't realized that for several miles I had only really been shuffling along. The longer, faster strides used totally different muscles, and I instantly felt better. The twinge in my knee was gone, and I didn't even know where the pain had been in the thigh/hip region. It seemed as if my form was much better, because everything felt more powerful and flowed. I figured that I'd burn out quickly at that pace, but I told myself that I would keep it up as long as I could. I surprised myself to see that my breathing was easy - no hard wheezing or heavy gasps or anything. And my legs didn't tire. My feet were sore in places, so I didn't beat them up at the end with a sprint, but I think I could have pulled it off if I needed to. I felt that good. The change after what I had been feeling just 2 or 3 miles earlier was amazing. I went from feeling like a ticking time bomb for an injury to a fast, strong athlete. It just goes to show I'll have to be much more conscious of form in the future.

Ever on

Interesting runs this past week

This week was pretty unusual. It started off last Sunday kayaking instead of running, which was a lot of fun. I was kind of itching to run, but I couldn't fit it into the day. The paddling actually was a tough workout, and after three hours of it, I was in no shape to run. We had a great time, though. I'll have to do it again soon and take the support staff with me.

The next day I thought that I would do a few miles on the road and chose a 4.5-mile hilly loop. I was pretty disappointed because I was a lot slower than I had thought I would be. It was more of an effort than I was expecting, and at the end, my calves were so tight that I had to stop and walk at the 4-mile mark because I thought I would snap something if I didn't.

Tuesday was probably the most interesting of my runs this week. I've been reading all about the Tarahumara Indians of Mexico's Copper Canyons and how they can run extensive distances in nothing but leather sandals, as well as about how running shoes are built for heel striking and how that running form leaves runners susceptible to injury, and I decided to give barefoot running a try. I had tried it on my treadmill a few times over the past few years (yes, at one time it helped me feel more Hobbit-ish), but on Tuesday I ventured barefoot onto the road. My first thought was "ouch". The soles of my feet were tender and I flinched when I stepped onto the asphalt of the driveway, which felt much rougher than I expected it to be. The impact was not as painful as I thought it would be, though. I didn't feel as if I was shocking my feet at all. The grit and stones on the road caused all of the discomfort I felt, so a few times I stepped onto the grass, and that felt wonderful. I could feel the unevenness of the ground under the grass, and I knew that if I had been wearing sneakers, I would risk turning an ankle. My bare feet though, felt like they molded to the contours of the ground. I also felt light and very nimble, as if I should be dribbling a soccer ball back and forth or darting lithely with quick, light steps. When I stepped back onto the road, I was struck by the sound. People usually call running "pounding the pavement" but there was no way you could consider this pounding; rather, it was more like padding. Again, I felt light, as if I was tip-toeing , but I was running. It was really an interesting experience. I don't think that I'm going to do much off-treadmill barefoot running, but I am seriously considering buying minimalist shoes for running in at least once a week. Vibram Five Fingers are ridiculous looking, so I'm not rushing to get them, but they may be an option if I can't find anything else.

After running barefoot, I was a little sore in places deep within my calves, but I was still up for a hill workout on Wednesday. I decided to do the workout on a hill in my backyard, which is shorter than the hill on the street on which I usually run repeats. It took about 20 repeats to make it to 5 minutes of uphill running, and was pretty tuckered out, but it was a good workout. It was a very different experience running on grass than on pavement.

The next day I jogged easy for a mile on the road, and then Friday was my long run. I love long runs! I never thought I would, but pushing farther forward every week is so confidence-building that I really look forward to completing each one. Friday's run was a hot and sticky 8 miles. I prepared for the more humid weather by keeping a slower pace and putting ice in my Gatorade and covering the bottle with a foam can sleeve to keep it cool longer. (Because everyone knows that there is nothing less thirst-quenching than warm Gatorade.) I was actually pretty comfortable the whole time and was able to pick up the pace at the very end. I won't be running another long one next week, because I have a 5K on Saturday and I don't want to overdo it. I'm also due for a mileage scale-down this week, but I'm looking forward to the following week's long run. As the for 5K next Saturday, I'm not sure if it's a fun run or if it's timed. If it's not timed, I'll bring my stopwatch and enjoy the run. I'll do my best, but I'm not obsessed with breaking the PR for this one. (I'd like to, of course, but it's not my priority with this race.) The one on August 4th is on a course that I'm familiar with, and which is actually where I set my PR the first time, so I'd like to go for the PR there.

I spent all of yesterday at the beach, so I didn't have a chance to go for a run, but today I was home, and the weather was beautiful -- perfect for being outdoors. Instead of running, though, I took the Trek out to the trail for a bike ride. I took my time and really enjoyed the beautiful day. Here's a little sample of what I saw:

This was on one of the bridges crossing the river. On my way down the trail, I actually had to stop and pull my bike over to the edge of the bridge because a horse was coming by -- pulling a cart behind it with two people! It wasn't an old-fashioned buggy, but the premise was the same. The horse looked like it belonged in Central Park driving tourists around. I wanted a picture of the whole set-up, but the horse was trotting quickly, and before I would have been able to get the camera ready, it was gone. It definitely made for an interesting sight, though!

Total miles for week: 17.5 (I'd like to get it consistently between 20 and 25 - almost there!)

Coyotes and bears, oh my!

Miles: 7
Pace: 10:45?
Total miles: 7.5

I knew when I got up this morning that I wanted to go for a long run. I had to attend a Friends of the Library meeting tonight, so I was working the late shift and had all morning to myself. I decided to run on the trail, although it was a difficult decision for me. My mom told me that she saw a coyote in the backyard at 5:30 PM yesterday. I was kind of freaked out that it was out in the daylight, and I didn't really want to run around my house. Then again, it would probably make more sense to run on the road in a residential area than on a trail in the middle of the woods. But, the sun was strong, and I preferred the idea of running in the shade of the trail, and the surface was softer and flatter, so I went for the trail. As I was debating all of this, it occurred to me that it would be great if I had someone to run with. My usual running buddy (who just ran her first half-marathon on June 20th), is recuperating from a foot injury that she got during her training, and she'll be resting for at least the next month. The thought occurred to me then to start a local running club. I don't know if I will pursue it, but it was a thought. It would be so nice to have a group of people I could call for company (and protection) on a run.

It figures that, once I did get on the trail (at least, a mile and a half down it), what did I come across, but a bear crossing the path. I actually saw two walkers ahead of me stop and pull out their cameras, so I knew something was up, and then I noticed the black shape ambling across the path into the brush on the right. It looked small to me, and I was afraid of coming across its mother, but one of the walkers said that it looked at least a year old and that there probably wasn't a mother taking care of it, so I cautiously continued. It's been a long time since I came across a bear on the trail, and I ended up talking to myself for the rest of the run as a way of announcing myself to any creatures that I might meet.

My bear encounter reminded me of the Eowyn Challenge's Walk to Rivendell: when I first began the Walk, I likened the bears to Black Riders. Black, scary things lurking in the woods... The Walk was also what got me into running longer distances. I would go for long walks on the weekends at college, and after a few miles, my legs would just start itching to go faster and break into a run. I finally got into a schedule where I'd walk a mile and a half to a bike path, run four miles on the path, and then walk a mile and a half back, for a grand total of seven -- which is what I did today.

It's been exciting and confidence-building to run longer and longer distances. The point of the Eowyn Challenge was to break free of the cages imposed on us by weight, health, and/or self-esteem, and my journey has definitely helped me to do that. I never thought that I could run 7 miles without walking, but today I did, and next week I'll go even further. I plan on running in some more 5Ks this year, with the hopes of breaking my PR, and I'm going to sign up for a 10K in September, to try something new. I don't want to get stuck in the mindset that I can't do something.

"What do you fear, lady?" he asked. "A cage," she said. "To stay behind bars, until use and old age accept them, and all chance of doing great deeds is gone beyond recall or desire." -J.R.R Tolkien's Return of the King

Troublesome knees again

Miles: 6.5
Pace: 11:00
Total miles for the day: 7

On Thursday, during my cool-down, I felt a twinge in my right knee. I stopped, let it crack, and continued slowly and without further incident until I was done. The next few days, though, I've felt the twinge again while walking or sitting with my knees bent. I've applied some ice, but this morning I was afraid to run. After warming up with no problem, though, I broke out the knee brace and headed to the trail. It actually wasn't too bad. Last week I mentioned how my body really can handle longer miles, and I thought I had jinxed myself. It went well, though. I had to stop to let the knee crack about a half-mile in, but after that, it was fine. I took it easy, with a nice slow pace. It was a really nice day, so I enjoyed myself and most of the time didn't even think about the knee. I also had prepared my feet with Dr. Scholl's moleskin pads and Body Glide cream, so my feet were very happy as well.
Since it was a little earlier than usual, there weren't as many people out and about, so I saw some more wildlife than I usually do. When I crossed over a bridge, I saw a deer and a heron wading in the river below. It would have been nice if I had a camera.
Anyway, I've been icing both of my knees since I got home. I don't want a repeat of the only season when I "ran" track: taking stats on the sidelines because of bad knees. I'm trying to allow for lots of rest and very gradual mileage build-up. I'm too excited about improving my times and running longer races to be stuck recuperating from a knee injury.

Long(er than usual) run

Miles: 5.78
Pace: 10:14
I decided it was time for a long run yesterday and headed out to the trail to do what I thought was 6 miles. I had run this stretch of the trail once before, and it was the farthest I had ever run. It was about 80 degrees, so I brought a water bottle and took it very easy. At mile 1, my time was 10:13, which shows that I really stayed on pace throughout the whole run. At the half-way (or what I thought was the half-way) point, I crossed the road there and went a little further. Just off of the trail there's a man-made waterfall and a steep little hill right by the water. I ran up this hill, which led me back down to the trail, where I turned around. I thought that the little extra would ensure that I did the entire 6 miles, and I really needed an elevation change to wake up the leg muscles that hadn't been used during the repetitive flat running on the trail. It felt so good to climb up and then head back down. My legs felt much fresher than they would have been for the way back.
I felt pretty good throughout the last half of the run, although I found out that I need to do some strength work on my arms - my left arm got tired just from holding the water bottle! In any case, I kept the pace, and the whole run took 59:24.
I was a little disappointed to find out that it wasn't a full 6 miles after all. When I logged onto the Gmaps Pedometer later, it came out to be 5.78 miles. Because of that little extra I ran by the waterfall, it was still the farthest I have ever run, so I'm pleased with that. And next week I'll do a full 6. :-)