Feeling a Bit Better

I've been trying to take it easy the last week or so and recovery from my rough day at the Rochester Marathon.  I've been going to the gym and lifting weights.  I haven't run much, but I've used the elliptical and stationary bikes. 

Today I drove out to Newark to run with my friend that ran the Greenlakes 50k and the Rochester Marathon with me.  The plan was a nice and slow 8.5 miles with a few small hills. 

The run was very uneventful.  We kept it slow and chatted.  Around mile five my knee started getting uncomfortable, but not bad.  We plugged along until about mile 7.5 and started to walk as a cooldown.  The run was slow, but it felt good to do a few miles.  I'm going to take a few more days off before getting into training again.

2010 Rochester Marathon - Proves The Need For Recovery

Yesterday I got up bright and early and drove to Frontier Field for the 2010 Rochester Marathon.  The weather was absolutely perfect with temperatures in the 50s and a very light mist in the air.  It looked to be a good day.

As you know, I hadn't planned on running the marathon but a friend of mine requested that I run it with her.  She ran the Green Lakes 50k with me two weeks ago.  I hesitently agreed to run the marathon.

The first half of the race went pretty well.  We had planned on going slowly and finishing around 5 hours.  We hit the halfway mark at about 2:15.  Well ahead of pace, but certainly not breaking any records.  Shortly after this I started having some issues.  The outside of my knee started to really hurt.  Bad.

I continued to plug along before telling my friend several times to take off without me.  As expected she refused.  Around mile 20 I told her to take off because I was going to pull myself at the medical tent near mile 21.  She said she'd run that far with me and I told her that was silly, no sense slowing down on my account.  She took off and I slowed considerably.

I didn't pull out of the race.  It didn't hurt bad enough to quit, but I was certainly hobbled.  Around mile 24 I came accross a volunteer that I've talked to at numerous races.  When he asked "what are you doing way back here?" I could only answer "hurting."

I kept trucking along and eventually made it to the finish line.  I didn't even bother looking at my time as I knew it was horrendous.  But I finished.  Now I need to figure out what is up with my leg.

Registered for the 2010 Rochester Marathon

I have a feeling that this is going to be a mistake, but I just registered for the Rochester Marathon on this coming Sunday.  I'm not all that concerned about the distance, I'm sure I can complete it.  I'm mainly concerned about whether or not I am fully recovered from the 50k less than two weeks ago. 

Why did I sign up for the race? Because a friend asked me to run with her.  Someday I'll learn how to say "no" but it won't be today.

Summerfest 12k - Mendon Ponds

I have only done a few short, slow runs since running the Green Lakes Endurance Runs 50k last week.  I've been focusing on recovering.  Today was going to be my first longer, faster run.  A friend of mine from the Runners World Forums was participating in the Summerfest 12k and I enjoy running at Mendon Ponds so I figured I'd run it as well.

When I got to the park I realized that this was a race on the roads at Mendon Ponds, not a trail race.  I was a little disappointed but life goes on.  I decided I'd line up at the back of the pack and run pretty slowly.  I struck up a conversation with a gentleman about my age and we took off at a comfortable pace.  After about a half mile the guy next to me asks "is this the fastest back of the pack you've ever been in?" The funny thing is, I was thinking the exact same thing.  My pace felt like I should be in the middle, but I was very close to the rear.

I wasn't really planning on "racing" this race.  I just wanted to run comfortably hard to get the legs and heart pumping again.  I figured a 10:00 mile would be good.  Of course I didn't wear a watch and I left my Garmin in the car so I had no idea what my real pace was.  I kept trucking along trying to keep a consistent pace.  I spoke with a few people along the way.  I was feeling good enough to speak conversationally.

Around the 8k mark I started passing some people despite not picking up the pace.  I think a lot of people took off at their 5k pace and were starting to pay the price.  By 10k there were a lot of walkers.  I was startign to feel sore and tired but not too bad.  I attributed it more to residual fatigue from the 50k than to today's effort.

In the end I finished the Summerfest 12k in 1:10:20, for a pace of 9:26 per mile.  It was a bit faster than I planned, but not too bad.  The run served it's purpose.  I was tired, but was able to run at a fairly reasonable speed.

Starting Active Recovery

I'm a little bit sore after running the Green Lakes 50k yesterday.  Rather than sit around I figured it would be a good idea to get moving so I walked to Planet Fitness in Irondequoit.  It is only 1.8 miles away but I felt like I'd die on the walk.  Between being tired, partially dehydrated and back in the sun the walk was a little rough.

I got to the gym and enjoyed the AC for a minute while I refilled my water bottle.  I wanted a very light workout so I started with three sets of assisted pullups (I love this machine), and moved on to three sets of 12 reps on the lat pulldown, shoulder press and chest press machines.  I normally prefer to use free weights but I thought the machines would be a little safer in my already fatigued state.

After the quick resistance workout I hopped on the bike for a half hour and pedaled at a nice relaxed rate just to get the blood flowing through my legs.  Then I grabbed a shower and hitched a ride home.  Didn't quite feel like walking again.

Green Lakes Endurance Runs 50k - First Ultra Completed

Yesterday I ran the Green Lakes Endurance Runs 50k race.  This is the first ultramarathon that I've participated in.  The race started at 6:45 am, with a 100k starting at 6:00 and the packet pickup beginning at 5:00 am.  Green Lakes State Park is about a two hour drive from my home so I got up at 2:00 am, showered and ate some left over rigatoni and hit the road.

The course was set up as a 12.5 km loop that we ran four times.  The first part of the trail was through the woods and featured two fairly steep climbs.  There were a few rocks and roots thrown in, but overall the trail was pretty smooth.  The hard part of the course is nicknamed "The Serengeti" which is an open field with no shade lasting about 5km.  After The Serengeti we came back into the woods for a nice long downhill and then some flats back to the starting line.

Starting early in the day was nice and we had some cool temperatures to run in.  The first lap went very uneventfully and I finished the first lap in 1:30.  I hit my drop bag and grabbed a PB&J sandwich and went off for the second lap which I finished in 1:32.  Some far, so good, but the temperature was starting to rise pretty quickly.

The third lap started getting a bit more difficult.  I was running with a friend and she has had some medical issues lately.  She started to not feel well and we walked a bit on this lap.  The heat on The Serengeti was brutal.  The average race day temperatures in this area is 78 degrees.  This race day climbed to 92.  With zero shade and clouds the heat was pretty oppressive.  This lap took 1:51.

The last lap was a bit tough on me.  I started getting some cramps in my quads.  I'm not quite sure if my lack of fitness was coming through or if my nutrition was lacking.  Most likely it was a little of each.  We kept moving forward, running when we could and walking when we needed to.  At this point I was very glad to have a friend along with me.  Having someone to talk to when you're not feeling well is very helpful.  I know I could have gotten through on my own but it would not have been nearly as enjoyable.

Out on The Serengeti we came across one of the 100k runners that was looking pretty rough.  He had been having stomach issues all day and couldn't keep any food or drink down.  We walked slowly with him for a while to make sure he'd be OK.  He ended up dropping out at the next aid station.  This final lap was completed in 2:04, giving me an overall time of 7:01.

Before the race I thought I could complete the course in about 6:30.  When I saw the weather forecast I revised my goal to seven hours.  I didn't break any speed records in this race but I was happy with the results considering the heat and that it was my first ultra.  It was a great experience and I will certainly be back for more.  Most likely the Mendon Ponds Trail Run in November.  I'll wait until next spring to go beyond the 50k mark.

Ankle is Stiff and Sore, Not Swollen

After yesterday's run I spent most of the day in my recliner with a book and an ice pack.  I kept the ankle in an Ace Bandage most of the day.  This morning I was rewarded a little bit.  My ankle is much better than I expected.  It is a bit stiff and sore, but not swollen at all.  I took a nice long walk this morning.  It held up very well.

"Dam" Good Trail Race - Letchworth State Park

I had been planning on taking it easy for the two weeks leading up to the Green Lakes Endurance Runs 50k.  I kind of blew that idea.  A few weeks ago I was talking with a friend about the "Dam" Good Trail Race, a 14 mile out and back at Letchworth State Park.  It really sounded like a good idea, but I know I need to taper before the 50k.

So late last night I get a text message that says "See you in the morning, Sleep Well!"  So I'm expected at the race and I hate to disappoint a nice young lady, I'm running the "Dam" Good Trail Race. 

I woke up at 5:00 am to a roaring thunderstorm dropping buckets of rain.  PERFECT WEATHER FOR A TRAIL RACE!  I grabbed a Pepsi Throwback (Real Sugar, no high-fructose corn syrup), a pack of Pop-Tarts and a cup of coffee and hit the road.

I showed up and of course the race site was a soupy mess.  Nice and slick, just the way I like it.

Since I am tapering I planned to run this very slowly, taking lots of walk breaks.  I wasn't even concerned if I finished dead last.  I set out on a nice easy pace and enjoyed the scenery.

About two miles into the run I hit an unavoidable puddle and stepped on a root or rock rolling my left ankle.  I got that nice, sharp pain that ran up to my knee.  I take a few more steps and it doesn't feel too bad.  A few hundred years up someone moves to the right side of the trail so I can pass.  My left foot hit just off the trail and starts to slide.  My already sore ankle can't take it and I slide off of the trail and start heading down a steep embankment.  Luckily I grab a tree and don't fall too far.  I'm a muddy mess and the ankle hurts.

I limp about a quarter mile to the first aid station and they help me wash my hands and now soaked handheld water bottle.  My ankle hurts, but not too bad.  I can keep going.

I move along pretty good until about mile six when my ankle start getting stiff.  This causes me to slow down a bit and alter my gait.  Not a good sign.  I make it through the turn around point and start headed back.  I'm moving slow, but still running.  At mile ten the pain takes over and I start walking.  I pretty much decide to walk it in with a few bits of running.

About mile thirteen I really run into problems.  By this point I had been on the trail much longer than I expected.  My inadequate breakfast and lack of food on the trail is starting to take an effect.  I'm tired and my calves are starting to cramp up.  I'm feeling seriously deflated.  I quickly massage and stretch my calves and decide to run the last mile in.  I finished in a horrible 3+ hour time, but I finished.  I wasn't even dead last.

As bad as the run was, I did learn a lot from it.  The biggest thing is I need to be smarter when taking a longer run.  Eat food of substance beforehand.  Bring extra food with me in case my time gets extended.  Instead of water I should have been using a sports drink.  I'm sure this contributed to my cramping at the end of the run.

A second thing is I need to respect my taper.  There is no good reason to run a 14 mile trail race in tough conditions the week before an ultra.  I tired myself out and risked injury for no good reason.  I really need to be smarter going forward.

Signed Up For Green Lakes Endurance Run

I have signed up for the Green Lakes Endurance Run 50k race.  It is two weeks away on August 29, 2010 and will be my first ultra.  I've been thinking about running this for a few weeks but I've been unsure of myself.  When I looked at the registration I saw that they are allowing 125 runners and 124 had signed up.  I figured if I'm going to do it, I better just jump in.

I'm nervous about the race.  I don't know how I will perform.  I guess this is pretty normal though.  I plan to run the race very conservatively and not convern myself with time.  I will walk all the uphills and take frequent breaks.  I will stop at the aid stations and ensure I am drinking and eating enough.  May main objective in this race is to gain knowledge and experience and have some fun.  I want to figure out what works for me and what doesn't. 

The Green Lakes 50k is set up as a 12.5 km loop.  You have to complete four loops to finish.  There will also be a 100km running at the same time.  I've discussed the course with a couple of veterans and I'm getting mixed answers.  A female runner from the Runnersworld forums says that there is nothing particularly hard about the course, but there is one steep, short uphill that I should consider walking.  Of course she ran the 100km last year in 11:51:xx finishing as the third woman.  My running partner from yesterday ran the 50k version and said it was a challenging course because even though the uphills weren't steep they were fairly long.  Also, the section called "The Serengehti" is completely out in the open and can be an issue if the sun is shining.

Either way, I'm registered and believe I can cover the 50 km.  I don't even care if I'm dead last, as long as I finish and learn something.

Since the race is two weeks away I am going to start my taper now.  No more long runs until race day.  I plan to alternate days of rest with easy runs in the four to six mile range.  I want to do enough where I won't lose fitness, but little enough to go into the race rested and hopefully (mostly) pain free.

Conversational Run at Casey Park, Ontario

I went back to Casey Park today to run laps with a friend.  We did the little two mile loop and stopped each lap to drink some water.  We definetely didn't push the pace too hard since we both did long runs yesterday.  We just ran at a nice, conversational pace.  It felt good.  It's amazing how much faster the miles go by when there is someone there to distract you.

My hips are still a bit sore, but feeling a whole lot better.  My foam roller has really been helping.  I've also been using a lacrosse ball to dig in and massage the area. 

Long Run Today

Today I set out on a long, easy run.  I didn't feel like driving so I ran on the streets on Irondequoit.  In total I covered 18.3 miles (30 km) in three hours and three minutes.  I practiced run/walking some more.  I ran 25 minutes, aiming for a 9-9.5 minute per mile pace, then walked briskly for 5 minutes.  My overall pace was slightly better than 10:00 per mile.

I should have gone to a trail since my races will mostly be off road, but running on pavement is better than not running at all.

Remington's Run With Fleet Feet

Last night's Remington's Run was a good time. I would recommend it to any runners looking for a relaxed, good time. About 40 runners showed up. They had 2, 3 and 5 mile loops. I ran the 5 miler. About a mile into it I fell into step with a small group and we chatted as we ran easily though the city streets. The watermelon and beer at the finish tasted great.

For the last few weeks I've been having hip pain. The pain is mostly on the right side. I've been using the foam roller to smooth it out. The good news is that I had very little discomfort in my right hip. The bad news is that the pain in my left hip is more noticeable now. I really have to start rolling both sides.  It should resolve itself soon.  Until then Advil and the roller are my best friends.

I've Been Resting - Bought a Foam Roller for Hip Pain

After my run in Casy Park the other day I realized that my hip has really been sore.  I believe it is a case of bursitis.  Because of that I've decided to take a few days off from running to get some rest and heal up.  Tonight I will join the Remington's Run for the five mile loop.  For those of you that don't know, the second Thursday of every month Remington's Bar (on Merchants Road) and Fleet Feet put on a nice little event.  You meet there at 6:00 and run either 2, 3 or 5 miles and return to the bar where they have free food and drink specials.  It's a pretty good time.  You should try it.

For the last three days I haven't run but I've been walking a few miles here and there. In addition I bought a Foam Roller and I've been using it twice a day. I have to say that I am pleasantly surprised with the results. I've heard a lot of people talk about their rollers and how great they are but I was very skeptical. I'm not anymore. The first time I used it my hip pain was gone after about ten minutes. I could walk, squat and climb stairs without pain. Of course the pain came back a short while later, but it was less intense. Between the foam roller and three days rest I feel really good. I an looking forward to tonight's run.

Running in Casey Park - Ontario, NY

I'm always looking out for new trails to run.  Anything to keep my running fresh.  Today I had the pleasure of running on the bike trail at Casey Park in Ontario, NY on Knickerbocker Road, just north of route 104.  The trail through Casey Park runs around a narrow, spring fed pond that looked like a nice spot for bass fishing.  I'll have to visit the pond again with my rod and reel.  The pond was created in the 1880s as a byproduct of mining efforts.  It is a very pretty little park.

The path starts off as nice, wide, inviting hard packed dirt.  It is smooth, and even and can be run very fast.  There are distance markers every 200 meters.  I could see myself doing speedwork here instead of the track.

After running the length of the pond the course turns and you come across a small bridge:

Then you come to some nice stairs going up:

Once you hit the top of the stairs you are on a single track the rest of the way.

Some of the single track was a little over grown, but I think that is because it doesn't get a lot of action.  It was also fairly difficult with rocks and roots making constant attempts to trip you up.  Next time I will wear my trail shoes.  The total trail was about 1.8 miles.  Making a complete loop around the pond was 2.05.

The trail as a hole was very runnable, with the first half being very fast.  I ran the loop four times before walking it again to take pictures.  I was impressed that I did not see a single piece of trash.  There was abundant small wildlife.  I saw several rabbits and squirrels and smelled a skunk at one point.  I'm sure there are also a lot of deer in the area.

I was also very impressed with the quality of the pictures on my Garmin Asus GarminFone.  They are certainly better than expected.

Phelps Sauerkraut 20k Road Race

Today I ran the Phelps Sauerkraut 20k Road Race with a friend.  I didn't enter to race it, just to run it for fun and get a decent mid-length run in.  My friend has run it several times and was able to set a course PR by three minutes.

There is not much to say about the race.  Nothing overly exciting happened.  Our splits were consistent, the second ten kilometers were run 16 seconds faster than the first.  We maintained a nice, consistent pace throughout.  I briefly thought about running the course again to make it my long run but decided to get in line for hot dogs and sauerkraut instead.

One of the things that amused me is the different mindset of road runners and trail runners.  To be honest, I was a little nervous about the course because I kept hearing how difficult it was, with lots of hills, blah, blah, blah.  After all the time I've been spending on the trails lately the road course seemed nice and smooth and easy.  There were two decent sized uphills, but both were certainly runnable.  Even after the race people were talking about the "killer" hills.  I must have run a different course.

Also, there seemed to be water stops every mile.  I carried my 20 oz. Handheld Water Bottle.  At the 10 mile mark I grabbed 2 cups of water and added it to the bottle, just to make it a little cooler.  I guess having too many stops is better than not enough. 

I do have to say that the volunteers at the event were outstanding.  Lots of smiles and positive comments.  I tried to thank everyone along the course.  Events can not be a success without a great group of volunteers.

Quaker Pond Trail Loop - Mendon Ponds

Tonight I went for a run with a friend on a trail I've never done before.  She's coming back from an injury so the plan was to do a few miles on a nice, easy path.  I read through the Monroe County website and found the description on the Quaker Pond Trail Loop at Mendon Ponds.  It said: 

"This is 2.7 mile easy trail over level terrain. Beavers have been active in this area for many years. As you cross the wooden footbridges over moving water, look around for evidence of felled trees, dams, lodges and even a beaver meadow. There are also three observation points offering great views of the pond and waterfowl viewing, especially during migrations. You will see wildflowers, ferns, sedges, rushes, and an interesting variety of shrubs. No pets or horses allowed."

Sounded perfect.  We took the trail with a nice easy pace.  Running on a level trail felt pretty good after all the hills I've been running lately.  We ran easily and chatted.  It was a nice path with good views.  It seemed like we passed deer on every other turn.  There were several momma deer out with their fawns.  Very cute.

What the description of the trail failed to mention was that it leads you through a swamp.  The trail itself was solid, but either side was mush.  It was hot and humid and I expected a lot of bugs, but it wasn't too bad.  I saw a lot of frogs (or toads?) on the path.  Maybe that helped with insect control.

After running 5 miles we started to walk, then decided to walk another loop.  We ended up with five miles of running and 3.25 miles walking.  All together almost two hours on my feet, but very low stress.  By the end of the walk I felt pretty refreshed and I know my body will feel good tomorrow.  I believe taking a walk after a run helps me recover faster. 

Having Some Hip Pain, Hoping To Find Remedy

Whenever I start to increase my mileage I begin to get chronic pain in my hips.  It is starting to get frustrating.  It isn't bad enough to stop me from running, but it is a little annoying nonetheless.  I've pretty much gotten used to it, but I'm starting to think about ways to make it stop.

Multiple sources have lead my to The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief, Second Edition by Clair Davies and Amber Davies.  I have just ordered this book hoping that I can finally kick this pain in the butt.  Actually, my butt hurts too, but that just feels like normal muscle pain which feels kind of good.

Reading the reviews on Amazon I'm finding that most people are happy with the purchase.  Hopefully, I will be too.  I'll let you know how things work out.

A Little Sore, But Feeling Good.

I'm starting to feel the effects of Sunday's long run at Mendon Ponds Park.  My hips and butt are pretty sore.  Not the agonizing, unable to walk sore, but I feel them with every step.  Going too long on last night's recovery run probably didn't help.  Tonight I will be sure to go short and slow.

Recovery Run Plus

Tonight's plan was to take a little 45 minute, very easy run on the treadmill.  Since I'm not a smart man and don't plan very well it didn't happen that way.  My 45 minutes came to an end at about 9:25 PM.  Big Bang Theory comes on at 9:30.  This is the only show on TV that I have to watch.  I didn't want to miss the beginning on my drive home so I stayed on the treadmill a while longer.

In the end I ran 8 miles in 80 minutes.  This is a very comfortable 10 minute per mile pace, but longer than I expected to go.  Hopefully I won't feel too bad tomorrow because of it.

The Morning After a Long Run

I got a great night's sleep and woke up this morning feeling pretty good.  I was expecting to be sore and tired.  I am a little, but not as bad as I anticipated.  I have a dull ache in my ankles, feet and Achilles area, but no real pain.  My quads don't hurt, but they do feel heavy.

Today's plan is pretty simple.  I'm going to walk for a half hour or so on my lunch break and this evening I'll go to Planet Fitness in Irondequoit and do a short, slow run on the treadmill and lift weights for a little bit.  I won't be lifting heavy tonight.  Just enough to get my upper body moving.  My shoulders and back felt very tight yesterday.  I'm hoping to build a little more strength in that area.

Good, Long, Slow, Trail Run. Exceeded Marathon Distance.

I haven't been able to run the last few days.  Between thunder storms and coaching baseball it has been hard to get free time.  Yesterday was the last baseball game so I'm being set free.

This morning I had planned to run the 1.2 mile path at the Helmer Nature Center in Irondequoit.  It is a relatively flat, unexciting trail, but it is close to home and the small loop makes it easy to set up a personal aid station.  I planned to run for five hours.  Upon arriving at the nature center I noticed LOTS of cars.  Apparently there was a softball tournament or something going on.  I don't like crowds and decided to drive to Mendon Ponds Park where I know I'll be mostly alone.

I decided to run multiple laps of the East Esker Trail/North Meadow Trail.  I do this loop frequently.  It is 6.59 miles and most of it is the path used in the Mendon Ponds 50k in November.  Today I ran it in the opposite direction of the race.  I don't know why, just felt like it.

This path is very hilly and fairly tough.  To use it for my long run I have to be smart about it.  I decided to run it as I would in an ultra.  That meant walking the uphills, running the flats easily and hammering the downhills.  After each lap stopped at the car, refilled my water bottle and grabbed a peanut butter sandwich.  I need to get used to eating while running.

The run itself was uneventful.  I didn't press too hard.  I slowed down a few times when I passed hikers with dogs.  I was afraid of getting the pups excited and getting bit.  I had one older couple make a comment when I passed them the third time.  It was cute watching them walk holding hands.  I know that I need to work on walking uphill faster and have to practice running again after walking.  All in all, it felt pretty good.

In the end I completed 4 loops for 26.36 miles in just over 5 hours.  It is the first time I've exceeded marathon distance.  I could have run further.  I could have run faster.  I don't think I could have done both.  My right Achilles tendon is a little sore, but not too bad.  My shoulders and lower back feel tight.  Nothing that will stop me from doing a light recovery run tomorrow.  A little ice and ibuprofen can't fix it.

As much as I enjoy coaching baseball I am glad the season is over.  It's hard to get runs in when three days a week are tied up.  Now there is nothing stopping me from getting out every day.

Running Through the Wall - Personal Encounters with the Ultramarathon

I picked up a new book today.  "Running Through the Wall - Personal Encounters with the Ultramarathon" by Neal Jamison and Don Allison.  It's stories from ultra marathon runners about their races.  I am hoping it will work as a little bit of motivation.  I'll write a review in the next week or two.

No Run Tonight. Thunder and Lightning

I was excited all day for my run.  Ate well. Drank lots of water.  Ready to go.  I head out the door, get 0.23 miles and lightning hits a few hundred feet away.  Turned around and ran home.  Another day of rest can't really hurt.  There is always tomorrow.

Thinking About The Bad Run

As you know, last night's run didn't turn out very well.  Nothing really went wrong, but nothing really went right either.  I came to the conclusion that being fatigued and not having enough to eat played significant roles in my subpar feelings about the run.

So I had a sandwich, a glass of milk and got eight hours sleep.  What else would I do?

I'm planning today's meals, hoping to have more energy for tonight's run.  Shredded Mini Wheats for breakfast, Yogurt and an apple for morning snack, whole wheat pasta and steamed broccoli and carrots for lunch, a peach for afternoon snack, and a grilled chicken sandwich with lettuce and tomato for dinner.  After my run I'll have some chocolate milk to recover, and may throw in a peanut butter and jelly sandwich.

Hopefully, tonight's run will be a more positive experience.

No Pep In My Step

I went out for an easy run this evening.  Normally, after the first ten minutes or so I get into a pretty good groove and feel pretty good.  Tonight I just wasn't getting there.  I never got comfortable, even though I wasn't running particularly fast.

After about 15-20 minutes I thought about stopping, but then I went through my personal inventory.  Nothing hurt.  Nothing was especially uncomfortable.  My breathing was good.  My stomach was ok.  There was no real reason to stop.

Since I didn't have reason to stop I pressed on.  In the end, I completed six miles in 55 minutes, 30 seconds.  I planned to do 6 miles in an hour, so I was pretty close.  I'm happy that I persevered and got through the mileage, but I wanted to look at what made the run unenjoyable.

The first thing that popped into my mind was that I might be a little tired.  Yesterday I spent several hours pitching batting practice and I was a little sore and worn out.  Then I didn't sleep well.  I think these two items were the main culprits in my difficulties.  On top of that, I didn't eat or drink much today.  I'm sure that played a role.

So as I sit here drinking my chocolate milk and eating a PB&J I'm already thinking about tomorrow.  I planned to do another hour for about six miles after my son's baseball game.  Hopefully with a good night sleep and some good food tomorrow night's run will feel a bit better.

No Running, Just Baseball

As you know, I coach a 15 year and under baseball team.  Playoffs start on Wednesday and we will most likely face a pitcher that throws a very good curveball and changeup.  The last time we faced this kid the team had a lot of difficulty hitting off of him.  Tonight I had the bright idea to throw batting practice for the kids, but throw lots of curveballs and changeups to keep them off balance and get them used to waiting on the pitch.

By the end of the night the kids were hitting pretty well and their confidence is pretty high.  That's the good point.  On the down side, three hours of pitching with lots of curveballs has my shoulder, hips and back very worn out.  I won't be running tonight as planned.  At least I can consider this a good cross training workout.

Today has become a non-running day and Wednesday will likely be a non-running day.  I plan to do a smi-long run tomorrow, rest Wednesday, run semi-long on Thursday and run easy on Friday and Saturday.  That will get me back to a long trail run on Sunday.  It's a loose plan, but it's a plan.

North Face Rucky Chucky Trail Running Shoe Review

After wearing my new North Face Rucky Chucky trail running shoes for general walking on Friday and Saturday I took my first trail run in them last night.  I have to say that I am very happy with both the fit and performance of the shoes.
Running on the East Esker trail in Mendon Ponds Park you come across a lot of hills, some of which has loose sand on them.  Traction was not an issue with the Rucky Chucky.  I knew the Asics Gel Strikes I had been using weren't suited for the trail, but I didn't realize how much difference the added traction and support of a trail shoe would mean.  The "Tenacious Grip" sole really bit into the trail.

The Rucky Chucky Trail Running shoe also provided a lot of support.  I never felt like I was in danger of twisting my ankle.  They provided a firm, steady base that gave quite a bit of confidence on uneven ground.  Also, the shoe provided good protection from rocks and roots.  The bottom of my foot did not feel sore at all from unintended impacts.

Although I only ran about 6.5 miles and walked about 5-6 more I believe that the shoe will be very comfortable for extended runs. 

The only downside to the shoe is that it feels fairly heavy.  The size 9's are listed at 14.5 ounces.  I'm wearing an 11.5.  The strength, stability and comfort of the shoe makes it more than worth while.

I wish Marshalls had more than one pair in my size.  At least they are still available fairly inexpensively through amazon.

Update: August 5, 2010 - I've put about 50 miles on these shoes.  So far they are very comfortable, stable and the traction is good.  I did however, break one of the eyelets that holds the laces in place.  Oh well, at least they were cheap.

Mendon Ponds Park Trail Run

As I was getting ready for my evening run (ie. eating a sandwich and taking a nap in the A/C) I got a text from Chrissy asking if she could join me on my run.  Good deal.  It's always nice to have company.

The run was pretty uneventful.  We did the 6.5 mile loop around East Esker and North Meadow trails.  We kept a nice, easy pace and chatted as we ran.  We walked two or three steep uphills, but ran most of them.  It felt pretty good.  It was nice to have a running partner to talk to.  Keeping the conversation going stopped us from running too fast as well.

After the run we walked over to the South Meadow trail planning to do a three mile walk.  We looped all the way around and came off on the road.  Not thinking we walked in the wrong direction for a mile or two before realizing the cars were parked back at the other trail.  Our short walk turned into about six miles.  All together we were on our feet for about 2.5 hours.  Not too bad.  Felt very good.

Shoreline Triathalon - Hamlin, NY

No, I did not race in the triathalon.  I swim just as gracefully as a cinderblock and don't even own a bike.  This morning I volunteered at the Shoreline Triathalon in Hamlin, NY.  The race was put on by Fleet Feet of Rochester and is one of the oldest events in the area, in it's 31st year.  Participants swam 0.47 miles, biked 14, and ran 4. 

I worked just in front of the transition area where the riders came in for dismount and started their run.  It was also the finish line.  I got to see each participant twice.  I was a little worried about collisions but thankfully there were none.  It really was a great experience.  The race was such a positive environment, with everyone working hard, spectators cheering, and big smiles as people came to the finish line.  The triathalon was also very motivating.  I'm thinking about buying a bike and taking swiming lessons.  Maybe I'll participate next year.

There were supposed to be four people volunteering at my position, but only two of us showed up.  My partner was a fun, cute girl in her early thirties (Chrissy).  We joked around for a bit and made small talk.  she asked if I raced in the area and I told her I've done a few 5k and 10k races but I'm more interested in building my mileage to participate in longer runs.  She said that was great, and she's run a handful of 50k, two 12 hour runs and a 50 mile race.  I was very pleasantly surprised.  It was good to meet an ultra runner and pick her brain a little bit. 

I told her that I've been trying to run in Mendon Ponds Park on Sunday evenings and she said she wants to run there but is afraid to get lost.  I gave her my number and said we could run together if she'd like.  Hopefully I just found a new running buddy.  It's always good to have company on long runs.

Kettlebells, Hills Repeats and Comfortably Fast Miles

I picked up a 35 pound kettlebell to start getting my core in shape.  Spent 45 minutes with two arm swings, one arm swings, single arm rows, sumo rows and around the body passes.  I'll try to keep a slow, controlled pace for the first few kettlebell workouts until I get used to the movements.  It was a pretty decent workout.

After the kettlebells I hit my hill for some repeats.  Did three miles up and down the hill then ran four additional miles on flat ground at a comfortably hard pace.  I want get used to running fast with fatigued legs.

As normal I'm recovering with a nice, tall glass of chocolate milk.

Feeling Good This Morning

Yesterday's rest did me well.  My ankle is not sore or stiff at all and my body feels refreshed.  I won't be able to run until faily late this evening because I promised the kids I'd go to seabreeze with them after work.  When I run late at night I tend to do out and backs on my road.

The road I live on is only 0.85 miles long, but the elevation change is 203 feet.  There are sections that have grades everywhere from 2% to 12%.  Some days I run hard up and coast back down.  Other days I walk up and fly down.  Depends on what I want to work on.  Either way it is a great workout.  That's tonight's plan.

Bought a Pair of North Face "Rucky Chucky" Trail Running Shoes

After my slip and ankle twisting incident at Mendon Ponds yesterday I realized I needed a pair of trail running shoes.  Tomorrow Fleet Feet of Rochester is having their clearance/tent sale.  I figured I would go and see what deals turned up.

A little while ago I went to Marshall's to buy pants for work.  I didn't find anything I liked so I moseyed over to the shoe department.  There I found a pair of North Face Rucky Chucky trail running shoes for $39.00!  These were list priced at $110.00, and sell online for $76.95.  Needless to say I bought them.

I can't wait to hit the trail again and see how they feel.  I'm sure they'll work out better than the Asics Gel Strike 2s I've been using.  Don't get me wrong, the Asics are a decent shoe, just not suited for tougher trails.  I'll post up a full review after a couple of runs.

Core Strength Workout Options

I've known for quite a while that I need to work on my core strength. The big problem with that is most core exercises are boring. I need to find something that will keep me interested. I stopped at Barnes and Noble on my lunch break and picked up a couple of books. the first is "Core Performance Endurance" by Mark Verstegen. This looks like a basic core workout book with all the familiar exercises. Not really what I want, but the book was cheap and maybe reading it will motivate me to get started.

I've read a lot recently about Kettlebell workouts. They seems like a little more fun and appear to be pretty effective. I picked up a copy of "Body Strong: Kettlebell Blitz Beginner Program" by Paul and Robyn Bova. It's a small booklet that gives instruction on the basic kettlebell moves and has a beginner's workout built in. I'm excited to start this one.

I'll curl up with one of these books tonight and hopefully get started on a core program very soon. I'll post a review of each book after I finish reading them.

Ankle Feels Good

When I woke up this morning I was expecting my ankle to be tight and sore. As I laid in bed waiting for the alarm to go off I slowly rotated it a few times. Yippee! No pain. I got up and prepared my breakfast and it doesn't hurt to put weight on it. It's a little puffy and discolored, but my shoe doesn't feel tight. I'm glad I decided to stop my run early and used ice and elevation. I think I avoided making things worse.

Tonight is a scheduled rest day. I think it's a good time to start doing the core work I've been putting off. I'll spend most of my day searching the internet looking for a core exercise program that won't bore me to tears.

Trail Run at Mendon Ponds Park

After work I decided to hit Mendon Ponds Park for a little run on the trails. My plan was to start at the south side of the East Esker Trail, work my way up the eastern portion of the path, then switch to the North Meadow Trail just after the water tower. I would then loop around and reconnect with the East Esker Trail. It would be about a 6.5 mile run. There are a fair number of hills in Mendon Ponds Park. I planned to run the small hills, flats and downhills and walk the steep uphills. This is the strategy I will need to employ when I start entering Ultras. I plan to spend at least one day a week practicing walking uphill quickly and restarting running after a walk.

I was moving along pretty well for a half mile of so when I came across this sign:

At first I thought "Oh crap!" But then I decided it would be fun and give me a lot of practice at run/walking. I pressed on. I was feeling great until I was coming down a fairly steep hill with a bit of loose sand. I was moving along at a pretty good clip and trying to be sure of every footfall. Wiping out here would suck. I saw some movement out of the corner of my eye and turned to see a large deer with two fawns. That moment of distraction was enough for me to slide a little bit and twist my ankle. I sat down to evaluate the situation.

My ankle was sore, but not too bad. I could continue running, but there was no sense risking injury. If it was a race I would have gone on, but decided it was best to just walk back to the car. I had gone 2.94 miles in 34:35. Not fast by any means, but not bad considering the terrain. Rather than complete the loop I walked back out the way I came. I did come across a few more deer as I walked:

I'm a little disappointed with the run, but I did learn a few things. First is that I need to get more practice running more technical trails. Most of the trail running I've done has been on pretty established routes where footing isn't much of a problem. I need to learn how to pay attention and avoid the things that can hurt me. Second, I need to pick up some trail shoes. I normally run trails in my Asics Gel Strike 2s. A more agressive lug pattern and greater protection in the sole will serve me well in longer runs over more difficult trails.

Now I'm sitting here with my foot elevated with ice. It's a bit swollen with a little purple in it, but not too bad. I coach little league baseball and have games on Wednesday nights so tomorrow is a scheduled rest day anyway. I don't think I'll need to miss any runs because of the ankle. Thursday I'll run short and light to see how it feels, but I don't think any major damage was done.

Feeling Good This Morning

I woke up feeling pretty good today. No real soreness or stiffness. Very tired though. I slept well, so I'm not sure if it is because I ran right before bed or if I just didn't sleep long enough. I really only got about 6 hours. If I'm going to push myself and run more miles I am going to need to ensure that I get adequate rest. I just need to get my schedule organized so I can fit family and work responsibilities in and have time to dedicate to running.

Right now I'm considering running in the morning before work. It shouldn't be too hard to get the time in. I'll just have to make sure I get to bed at a reasonable hour.

Nice and Easy Evening Run

I wasn't able to head out for a run today until after the kids went to bed. I planned on taking a nice, easy, one hour run and that is pretty much what I did. I covered a total of 7 miles in 1:07:18, a 9:36 pace.

I started a little tight, most likely because of the fast (for me) run yesterday, but loosened up fairly quickly. After a mile or so I was feeling good and in a nice little groove. I thought about running a little longer but convinced myself to stick to the plan. No sense doing too much, too soon and getting injured. Besides, it's late and I have to be in the office at 8:00 am. Don't you hate when unimportant things like work get in the way of running? Training for an ultra would be so much easier if I was independently wealthy.

As soon as I finish my chocolate milk I'll be headed to the shower, then bed.

Woke Up Appropriately Sore

Yesterday's run wasn't the longest I've ever gone, but it was by far the fastest I've ever covered ten miles. I was expecting to be quite sore when I woke up this morning. I was pleasantly surprised though. My hips are a little bit sore, but really not too bad.

I've found that my hips and lower back are what gives my the most trouble when I try to run too fast. I attribute this to a weak core. I'm going to have to start working on this soon. The real problem here is that most core work is just plain boring. I have to start doing a little bit of research. I know the basic moves that will improve core strength I just have to find a way to make it interesting.

I'm looking forward to a nice, easy run tonight after work.

First Workout on the Path to Ultras

Today is the day that I start taking my goal of becoming an ultrarunner. My original goal was to go for a nice long run in the three hour range. Of course family obligations got in the way. That kind of sucks, but hey, things happen.

I was able to get out for a little while though. I had an hour and a half. Normally, when I run over an hour I try to go very slow, in the 11 minute mile range. I want to start pushing myself a bit more. I started by running the first mile at a ten minute pace, then ran nine more at an 8:30 pace. All together I covered ten miles in an hour and 27 minutes in mid 80's temperature and high humidity. I was a sweaty mess and very glad I carried my handheld.

I'm disappointed that I didn't have a chance to do a very long run, but I'm quite happy that I moved along at a significantly faster pace than normal.

After the run I had a nice large glass of chocolate milk and frosted mini wheats with peanut butter on them. Still feeling a little dehydrated. I'll keep pounding water for a few hours.

Getting Started as an Ultrarunner

Last fall I was looking at some pictures and came to the glaring conclusion that I was quite fat. Not the "Hey kids, look at the blimp" kind of fat, but way too big nonetheless. I started walking quite a bit and watching what I ate. The weight started to come off, but not nearly as fast as I wanted. In October 2009 I went in for a physical and was a mess. I was 6'3", 274 pounds and had very high blood pressure. My doctor wanted me to start taking stronger blood pressure medication (I was already on Atenenol). I was also having a lot of trouble sleeping because of sleep apnea. I decided I needed to get a little more serious with the weight loss.

By January 1, 2010 I was down to 267. A little progress, but still not where I needed to be. A Planet Fitness opened in my town with $10 month memberships. I signed up and started running on the treadmill. Actually, I started run walking. I could barely run two minutes at a time. I'd run until winded, walk to catch my breath and start running again. My stamina started building pretty quickly though. As the weather got nicer I started venturing onto the roads. That was so much better than the treadmill. Then a friend invited me to run in the woods. Being on the trails was so much nicer than the roads.

At the urging of the good people on the Runner's World Beginner's Forum I signed up for a 5k race in May. The thought was, if I had a goal to aim for I would stick with my training. Race day came and I had a very enjoyable experience. I wasn't particularly fast but I ran the whole way and finished mid pack under 30 minutes. This led to a few more 5k races, then some 10k races. My times have improved, but I will never be very fast. I have been enjoying running and have made some good friends in the running community.

My training has been very simple to this point. One day a week I run long, an hour and a half to two hours (occassionally three or four hours). One day a week I do some form of speed work, mostly Fartleks or hills. These workouts are about 45 minutes, but pretty intense. Two to three days a week I run for an hour at a pretty comfortable pace. All together I've been running 4-5 days a week for 6 months now.

At this point I am realizing that by far my favorite run is the long one. It gives me time to clear my head and think. As the months have moved along my long run has gotten longer and longer. Going 10-12 miles isn't much of an accomplishment for me. I hit 15 miles fairly frequently and have gone as much as 18 miles without walking. Again, not fast, but I'm not the guy that had trouble running on the treadmill for two minutes straight.

I've found that I enjoy running in races, but most of them are just too short. I go to a 10k and I'm done in under an hour. A 5k is over in 25 minutes or so. Even when I'm happy with my performance I'm a little disappointed. I kind of want my races to be an all day event.

To make a long story short, enjoying my long runs, loving the trails and my desire to take part in longer events has made me start to really think about participating in ultras. Now it's time to start increasing my mileage and learning about what it takes to compete. I'm excited to see how far I can push myself.