If only the shoe fit

Problems with my feet persist. This time, however, pain is not preventing me from running. Rather, I’m facing the challenge of finding the right shoes.

On a friend’s recommendation, I recently refocused on my attention on my shoes. My new orthotics have also motivated me to look for  roomier shoes. To top it off, I looked up the shoes that I purchased several months ago when I began running: Asics GEL-1140. From the manufacturer’s site and from a conversation with someone at a local running store, I quickly learned that, indeed, these shoes are not designed provide the support that my feet require. Perhaps my old custom orthotics have been all that have stood between me and a more severe injury.

Unfortunately, I’m hampered in my quest by several constraints. First, I’d like to find a brick-and-mortar store where I not only can try on the models in which I’m interested but where I can also compare shoes. Further, I’m in the unenviable position of having feet that are not only very flat but are also small. Try finding a men's size 8 (not to mention a 7-1/2) in a good motion-control shoe at a brick-and-mortar store, and you’ll see what I mean.

I began by searching the internet for running shoes that accommodate custom orthotics. Here my options are limited. The only shoe I’ve found is the Asics GEL-Fortitude 3. Few brick-and-mortars carry this model, although any store can special order the shoe, of course.

A number of the running shoe manufacturers have done a good job of identifying on their web sites the appropriate models given a particular type of foot. For severe overpronators, for example, Asics recommends their GEL-Evolution 5. The highest recommendations I have found, both on the site and outside of it, I have found have been for the Brooks Beast (as well as for its women’s counterpart, the Ariel).

The orthotics in shoes like these are, as far as I can gather, integral to the design. By substituting custom orthotics, then, wearers defeat the design goals of the shoes. In my case, I’m forced to search for shoes a half-size than those with which I wear orthotics: the somewhat rare men’s 7-1/2. Not a problem, if I can find a place that carries the shoes.

You may ask, why run without the custom orthotics? I’ve found that even my new orthotics don’t correct entirely for pronation. As I walk around in a neutral shoe (such as a dress shoe), even with the orthotics, I have no trouble feeling that my feet are pronating. My old orthotics eliminate this feeling, but they are rigid and unforgiving. (My podiatrist was appalled when he saw them.)

I’ve also learned that opinions vary on the relationship between custom orthotics and running shoes. One sales person told me that a custom orthotic can obviate the need for a shoe designed for overpronators, that is, that I could place my orthotic in a neutral shoe and get the results I’m seeking. Yet I also stumbled on a web site that made the opposite claim (and which informed my view that I may be better off dispensing with my custom orthotics when seeking an adequate motion-control shoe).

At this point, I’m leaning towards the Brooks Beast. The overwhelming majority of customer reviews of the shoe at the Brooks site are enthusiastic. Still, I’d like to try on the shoe and compare it with others before I make my move. Now, if I can only find a shoe store that carries my size....

It’s the Humidity, Right?

With highs around 90 and high humidity, I have few choices but to run in the early morning--that is, if I want to run outdoors. Today I was up at 6 a.m., arriving at Forbidden Drive around 6:20. The air temperature seemed to be around 70, but the humidity was noticeable.

I had planned to run five miles, alternating between three-minute runs and one-minute walk breaks. As I approached the two-mile point, though, I revised my plan downward, deciding to settle for a four-mile run. I was disappointed, but setbacks like these force me to analyze what went wrong, a potentially fruitful endeavor, I think.

Was it the humidity? I don't think so. It's more likely that I hadn't had enough sleep last night. (I'm fighting drowsiness as I write this.) I had trouble getting to sleep early enough. My body clock currently seems to be calibrated to get to bed sometime after 11 p.m., so I need to readjust to an earler bed-time. I also ran too fast, a problem that also afflicted me on my previous run.

Back to blogging (and running)

I've not blogged in a while because I haven't run much lately. The pain in my left foot persisting, I decided to take a week off from running, to do more cross training, and to reduce my running schedule to at most every other day (if not three days per week).

Besides reducing my schedule, I've begun to integrate one-minute walk breaks into my runs. This thanks to Jeff Galloway's Book on Running, a wonderful, short, but jam-packed book on the topic. Galloway has achieved some notoriety for his advocacy of walk breaks, but, at least to this layperson, he seems to have the physiology on his side. (In fact, one of the book's many strengths is his accessible, clear, and concise discussions of physiology.) Among his goals is to help runners to run longer, better, and, most importantly (at least from my perspective), injury-free.

This past Wednesday I returned to running for the first time in over a week. I still had a bit of pain in my left arch, but I decided that I'd not take another week break without trying my foot out a few more times. I ran four miles in the evening with one-minute walk breaks every four minutes.

Today, I had intended to undertake what for me would have been a long run: eight miles. Because of the distance and the heat and humidity, I decided to take more frequent walk breaks. I alternated, then, between three minutes of running and one minute of walking. Unfortunately, I was unable to run more than an hour or five miles. This was due either to the heat or to running at too fast a pace (twelve-minute miles instead of thirteen- or fourteen-minute ones).

Live and learn. Next long run I'll try to slow down and to run earlier than 9 A.M. on a hot summer day.

A surprisingly good run

Today, I had my third good run in a row. I was surprised, because I had expected that the heat, humidity, and sleep deprivation would work against me. I did return to my regular route, starting from Valley Green Inn. I tried to start slowly, but I hit the half-mile mark in 6 minutes flat. In fact, so consistent was I that I ran the first mile in 12 minutes, the second in 11, and finished the entire run in 44 flat.

Right now, I’m in a holding pattern. I’m still experiencing some mild pain in my left foot up to about one-third the way up the inside of my left leg. The pain, however, doesn’t afflict me when I run. So I plan to continue running four miles four days per week for a while. I expect to get my new orthotics any day now, and I plan to maintain my current routine while I get accustomed to them. Then, if the pain is gone, I hope to work some five-mile runs in regularly. Stay tuned.

Another near-perfect run

We’ve had terrific, if unseasonably mild, weather for the last few weeks. Today was no exception. In the middle of the day, the temperature was in the mid-70s, and the humidity was low. Although I had slept late, the moderate conditions made it possible to get in a pleasant run.

As before, I ran the first half-mile slowly. Very slowly. 8 minutes. I was pleased with the slow pace. I then felt that I could speed up with no problems, and I did. The remainder of the run I averaged an 11-minute-mile pace, completing the entire run in about 46’30”.

I’m still dealing with some foot pain, but that didn’t afflict me during my run. I’ll continue to pursue a rather conservative course for a few more weeks: running at most four days per week, limiting myself to four miles, and keeping at the 11-minute-mile pace. I’m expecting my new orthotics to be ready in a week or two, and I then intend to maintain my current routine for about three more weeks. Then I hope to begin incorporating a few five-mile runs, some intervals, and the like.

An almost perfect run

Today was sunny with relatively low humidity. I went running a bit after 3:30 p.m. Instead of starting from Valley Green, today I began at Northwestern Avenue, my second stop after running by the Chestnut Hill Library to return some materials.

I was surprised to find that I ran my first half mile in a little more than seven minutes. This was good: I tend to start my runs at a pace that’s too fast. Thereafter I continued my run at about an 11-or 12-minute-mile pace, finishing the entire four-mile run in 47 minutes.

The entire run was pain-free. I’m not sure why any more. I positioned my orthotics comfortably within my shoes and did some foot stretches before running. Anyway, I’m not going to quibble with what works. I’ll try the same things the next time I run.

Derelict blogger

I have been bad. I have not blogged two of my last three runs. I now have a huge backlog of blogs to produce. Here goes:

Saturday morning, I arose early and hit Forbidden Drive for a four-mile run. I had a pleasant run, finishing in about 46 minutes.  Unfortunately, I don’t remember much else about the run.

I spent most of Saturday and half of Sunday trying to finish up  some work for my day job. When I did get out to Forbidden Drive, it was early afternoon. I’d planned to run four miles. Since it was mid-day, I decided to run away from Northwestern Avenue on a part of the route that is a bit shadier. Unfortunately, I ran into “perfect storm conditions:” I’d not slept well the night before, nor had I eaten much Sunday morning; the course has more and longer, steeper hills than going the opposite direction; and the air was humid enough to have a noticeable effect. To make matters worse, I ran the first mile much too fast—in about 9’45”.  (I wasn’t aware that I was running that fast.) While I slowed down to what turned out to be an 11-minute-mile pace (but I should have slowed down more). My body petered out after a little less than 3-1/2 miles. At least I got a decent aerobic workout.

Today’s run was also somewhat unsatisfying. I’m still having foot pain and even some shin pain on my left side. Before I ran, the foot pain had subsided, but shortly after I began running, it came back. My legs also felt like lead for the first mile. For the sake of my foot, I decided to limit my run to three miles today. I’m disappointed, but I’d rather minimize the risk of injury than to push to do four miles.

As the heat moves in …

Summer weather finally arrived today: high near 90, higher humidity than we’ve had. I waited until later to run, hitting Forbidden Drive close to 7:30 p.m. (Fortunately, sunset isn’t until a little after 8:30). Did it make a difference? I don’t know. I had to work to get tonight’s run in. Even after the first mile, when I hoped it would get easier, it didn’t. At least it didn’t get harder.

I tried to slow down, but I ended up running three miles in 33 minutes: fast for me, especially in this weather. Perhaps that explains the difficulties I was having.

A visit to the friendly neighborhood podiatrist

This morning I had my long-awaited appointment with the podiatrist. I was able to find one who is a runner, so I knew the odds of him telling me, “Hang it up, buster!” were pretty low.

I learned a few things. First, he told me that running three days in a row was not a good idea. He recommended that I limit my running to two days in a row; every other day is also fine. He recommended cross training on the other days.

I also spoke with him about Forbidden Drive. He didn’t find running on Forbidden Drive to be that much better than running on asphalt. While the surface is dirt, it’s firmly packed and therefore not very forgiving. If I wanted to run on a soft surface, he said, try grass.

I suppose that’s good news and bad news. On the one hand, I need not worry too much about not getting down to Forbidden Drive in the winter time, when darkness falls early and the park is closed after work. On the other hand, I can’t depend on the Drive to reduce my risk of injury. Well, at least it’s scenic.

No pain … well, almost

Before my Tuesday night run, I decided to make sure that I had positioned my orthotics correctly within my shoes. Instead of placing them all the way at the back, I moved them forward so that they fit the shapes of my arches better. I also tied my shoes tighter just to ensure that the orthotics wouldn’t slide back.

Well, it worked. I was able to run the entire time without foot pain. I did have some pain in my left calf, some of which went away with stretching.

As usual, I ran three miles. I ran a bit faster than I had been lately, finishing my run in a little under 34 minutes.

New pain

I can’t believe that I never blogged Friday night’s run! I had a good one, although I experienced a little bit of foot pain. I’m getting concerned that my orthotics aren’t quite right (but they are, after all, fifteen years old, so my foot may have changed some since then). Perhaps we’ll get this straightened out when I visit the podiatrist on Thursday.

Outside of that, though, it was a good, early evening run. I went down to Forbidden Drive a little after 5 p.m. When I left the office, the air seemed humid, but the moisture seemed to have dissipated by the time I got to Valley Green. The temperature seemed a  bit cooler, too. (It helps, of course, that Forbidden Drive is in a valley and runs next to a stream.) I ran slowly: three twelve-minute miles. During the first part of the run, I felt as if I were running with legs of lead.

Tonight’s run was somewhat better: I ran three miles in a bit under 34 minutes. I had some mild pain in my left foot again, but I’m more concerned about new pain in the back of my lower left leg. I’ve iced it, and that’s helped, but I’m afraid I’m going to have to continue with my reduced running schedule. :=(

I had planned to run tomorrow evening, but now I don’t think that’s going to happen.

The amazing benefits of stretching

I’ve been reading about stretching since I began running a few months ago. One of the chief lessons I’ve learned is that stretching is necessary to prevent injury and to running for many years.

When I began having foot pain two weeks ago, I turned to the internet in search of answer. The importance of stretching to prevent foot pain (including, of course, plantar fasciitis) featured prominently in every discussion that I encountered. Consequently, I started to integrate stretches for my foot and heel into my routine.

I’d been under the impression that the most immediate benefits of stretching were imperceptible: one simply gained a degree of flexibility that would aid in staving off an injury. Tonight, though, I learned that stretching actually can alleviate pain.

I went down to Forbidden Drive a little before 5 p.m. The skies were overcast, the temperature in the 60s, and the humidity low. Since I’m still taking it easy for the sake of my left foot (and I’m still experiencing some dull aches in the foot), I ran three miles. In fact, I ran a slower three miles than I usually do, finishing my run in a little under 36 minutes. I also ran without music, and I didn’t miss not having it tonight.

I drove home afterwards (a short distance from Valley Green) and began my stretching routine. Going into it, my foot was still sore, yet after doing some stretches for my foot and my heel, most of that dull ache went away! Hurrah!!!

After a (short) hiatus

Last week, I ran only three times, three miles each time. While I had intended to run yesterday, I had trouble sleeping the night before. I finally got to sleep after 5 a.m. (good thing it was Saturday!) and slept, fitfully, until late morning. Because of sleep deprivation and also my plans to run this morning, I scratched yesterday’s run and spent time instead riding a stationary bike and stretching.

Last night, however, I slept well. This morning a woke up and wasted little time getting out to Forbidden Drive. I’m still having some foot pain, so before I left the house, I did some stretching for my foot. I also walked around the house some on my tip-toes, and that caused the pain to go away.

I understand while people run with pain. What I don’t understand, though, is why people take analgesics to run pain-free (unless, of course, on the recommendations of their physicians). Aren’t we supposed to listen to what pain is telling us? If we shut it up, will we worsen injuries?

The run went well: three miles at a pace slightly below 11 minutes per mile. I completed it in just under 32'30".

Running without pain

As I mentioned in a previous post, I’ve been having a bit of foot pain in the last few days. I’ve added some stretches since then, and I’ve been running with less intensity. I think I’m seeing the payoff.

Tonight, I ran three miles, and I experienced almost no foot pain, save for a brief period mid-run. At times, the pain still comes back, but it is and always has been mild. (That’s why I’m treating it as a warning sign and am moving aggressively to forestall any more serious problems.)

The best indicator I have of whether my foot is getting better is whether I wake up with pain. I’m not there yet, but I can testify that my foot is feeling better.

Threatening skies

Tonight, I went to Forbidden Drive at about 6:00. Since I ran  before eating, I expected a better run than last night, and my expectations were met.

The skies had been overcast all afternoon, and the humidity was high. When I arrived at Forbidden Drive, I could hear thunder rumbling in the distance. Yet we weren’t under a watch or a warning, and other people (perhaps as foolish as I?) were arriving to cycle and run. According to the weather forecast, we could expect scattered thunderstorms.

Fortunately, in 32 minutes of running, no storms erupted (nor have they since). My ran did go better, although I’m still having some pains about which I’m a little concerned. I’m taking tomorrow off, and I’m going to continue to limit myself to three miles for a while.

Past perfect satisfactions

Sometimes running is like writing: the satisfactions most derive from the latter are often experienced in the past perfect, that is, “having written.” Occasionally, you’ll have a day to which you can look back and affirm your satisfactions in the simple past, but I believe that for most writers, those days are the exception rather than the rule.

I did not enjoy tonight’s run. The weather was a bit more humid than it’s been, but that didn’t bother me. Rather, I ran with a twinge of nausea, probably due to having eaten to close to my run.

Still, I did get in three miles in 33 minutes. After the first mile-and-a-half, though, I had to slow down. I turned the music off (Berio’s Coro) and focused on running more slowly. The slow pace served me well for about a half-mile, but I didn’t speed up much more for the remainder of the run. Still, it’s nice to see that, at least on the three-mile runs, I’m getting consistently faster.

Taking it easier

I think that Thursday’s five-mile run may have been a bit much. While mild, I’ve had since yesterday enough pain in my left leg—intermittently in the shin, knee, thigh—to proceed with caution. Instead of a four-mile run today, then, I ran three. I also held off on running the last half-mile faster. I think I’m going to keep to limit my runs to three miles for the next week.

I went down to Forbidden Drive a little after 7 a.m. today. The sky was overcast, the temperature in the low 60s, and the air slightly humid. Knowing that a 10K run on the segment between the Valley Green Inn and Northwestern Avenue had been scheduled for 8 AM, I set off in the opposite direction.

I ran faster than I had been the last few days. I finished the first mile in about 10’15", and I completed my entire three-mile run in a little over 32 minutes. I ran harder, too, than I had been on four-mile runs. On the three-mile runs, I’m less focused on pacing.

The accidental five

Yesterday evening, I had planned to run three miles. The skies were overcast throughout the afternoon and evening, and the weather forecast had called for thunderstorms. Unlike the previous evening, however, we were not under a severe thunderstorm watch, even the clouds seemed more threatening. Given my mild exhaustion upon arriving home, I decided to scrap last night’s run and attempt to make up some of the miles today.

While I had not originally intended to run five miles today, the unexpected day off gave me reason to attempt to cover some lost ground, so to speak. Further, the weather was cool, overcast, and drizzly: pretty good conditions for a longer run.

Since I work from home on Thursdays, I was able to run in the middle of the day. I headed down to Forbidden Drive at 11:30, parked in the upper lot, and made my way to the two-and-a-half-mile marker. Again, I was mindful of pacing: I ran all but the last half-mile at a 12- or 12-1/2-minute-mile pace. As I had done Tuesday, I picked up the pace for the last half-mile, running at about a nine-minute mile pace.

Since I’m running longer distances now, I’m also becoming aware of the need to work on speed. To be sure, I can run a minute to a minute-and-a-half faster per mile on a three-mile run, and I’ve been pacing myself conservatively on the longer runs. At what point, I wonder, will a faster pace compromise my ability to run the distances I set about to run?

I have no plans to run five miles regularly for a few more weeks. Still, it was a nice, satisfying personal accomplishment, one that helps bolster my confidence.

Sleep deprivation

I went into tonight’s run without having slept well last night. At about 2 a.m., I finally took an antihistamine that knocked me out, and while I woke up late, I still was sleep-deprived. Since I’d planned to run four-miles today, and I didn’t want to renege on my promise to myself, I knew I’d have to make a virtue out of necessity.

The virtue? Pacing. In fact, I’m happy about how slow I ran most of tonight. For all but the last half-mile, I maintained about a 12-minute mile pace. I’m hoping that my focus on a slower pace will help me ease into the hotter, more humid days to come.

As for that last half-mile? Well, I still had a good bit of energy, so I decided to push myself. I ran hard for almost all the half-mile—at about a nine-minute-mile pace. I couldn’t make the entire half-mile at that pace—I slowed down about 150 or 200 yards from the end.  But I think I’ll try incorporating a fast last half-mile into my runs.  It would be nice to run a little faster, now, wouldn’t it?

Running, earphones, and running with earphones

Today I ran at 10 a.m., later than I’d planned. I drove down to Valley Green and parked in the upper lot. I realized that this lot offers several advantages over parking next to the Valley Green Inn.  Foremost among these is the opportunity provided to begin warming up by walking from the lot to Forbidden Drive.

When I got to the drive, I saw a table for what looked like another run. (It turned out not to be.) Concerned that the route to Northwestern Avenue would again be crowded with event runners, I ran the same route as yesterday.

The temperature was again in the high 60s or low 70s with low humidity, and I ran almost entirely in the shade. Coming off of yesterday’s four-mile run, I was concerned that I’d have a harder time on the hilly route, but my fears were unjustified. I had a very nice run. Only one hill towards the end was a minor challenge, but not enough to cause any discouragement. I finished my run in 32’30”.

I did notice, however, a problem with my otherwise wonderful earphones. I recently purchased a pair of Sennheiser MX55 Twist-to-Fit headphones.  Unlike in-the-ear-canal phones, these have been designed specifically to stay in the ear during activity. I’ve had no problem, in fact, with them falling out while running.

Problem is, I didn’t get the sport version, so I’m finding that my perspiration flows into the right phone. This hasn’t caused it to short out or otherwise fail. Today, however, I noticed some high levels of treble distortion and a metallic vibrating sound. As the perspiration grew, the problem worsened.

Perhaps perspiration has accumulated inside the phone. I’m hoping that  a day off from use will allow it to dry out so that the next time I won’t have this problem.

Another Four

Since I committed to blogging about each of my runs, I’ve discovered that no two outings are alike. Even if I run the same path over and over, every run seems to have a peculiar combination of elements. The most obvious variables are meteorological, but there are physiological and psychological variables as well. If I were to stop running as soon as I began to repeat myself, I don’t think I’d ever stop.

Today’s run, however, did take me on a different path. When I arrived at Valley Green this morning around 8:30, I noticed a sign by the 2-1/2 mile marker: this was the turn-around point for a five-mile run along the portion of Forbidden Drive that I usually run. Not to worry: I’d run the other direction, away from instead of towards Northwestern Ave.

I had some initial trepidation about running on this section of the path. There are more hills, and I had planned to run four miles today. Would I make it?

Once again, the key was pacing. The run begins with a hill, and it was a little rough. After I got going, though, I was feeling good. I did worry, though, about missing mile markers. This part of the Drive is unfamiliar to me, so I wasn’t sure if the markers would be there. When I was confident that I’d run a half mile and began to close in on the first mile, I wondered where the 3-mile marker was. Would there be no more markers? But I did come upon the 3-1/2 mile marker and realized that I’d missed the 3-mile marker.

I continued, of course, to the 4-1/2 mile marker. This segment of the run took me down a slightly steeper hill, so I was concerned about running out of energy. Not to worry: I made it back up hill with no problems and finished feeling good. In fact, I felt good through most of this run: it was one of those runs that, especially in retrospect, made me glad I am running.

Twelves

I went down to Valley Green earlier today than usual for a weekday. I arrived there at about 5:00 p.m. At the beginning of my run, the sky was cloudy; at the end it was completely overcast. The temperature was in the high 60s or low 70s, and the humidity was low.

My aim today was to have a good first mile. As I’ve mentioned before on this blog, I tend to find the first mile to be rather unpleasant. The first quarter-mile usually is fine, but the next half to three-quarters can be challenging. I’m still not sure why I experience this.

This evening, I decided to focus on running the first mile slowly. The key to doing this isn’t simply starting at a slow pace; rather, it’s necessary to maintain that pace. I focused, then, on limiting myself to a slow trot through the first mile.

I ran the first two miles at a 12-minute mile pace. I don’t think, in fact, that I’ve run so slowly for so long.  I’m relieved, though, that I was able to do it.  As the summer heat and humidity rolls in, I know I’ll have to slow down just to get in my miles. That’s find with me. Right now my priority is distance and endurance. I’ll save speed for another time.

Routine run

Didn’t sleep well last night. In fact, I’ve not been sleeping well of late. In the last few weeks, I’ve begun experiencing restless legs. I’m not quite sure why. When I searched for information on the internet, I did find sites that gave strenuous exercise as a possible cause, but there are so many other causes that I’m not ready to concede that the problem is my running. Even if I were to rule out everything else, I really don’t want to give up running to get past this. And I don’t want to take medication either.

Consequently, today’s run was a bit more difficult than usual (but not as hard as last weekends'!). I went down to Forbidden Drive with Miriam at about 7:00 p.m. The weather was nice: scattered clouds, temperature in the high 60s or low 70s, and humidity relatively low.

I ran three miles. As usual, the first mile seemed more difficult, the last less so. I’m beginning to wonder, though, if my perceptions of the first mile are conditioned by my fear of not being able to make it to the intended end of my run.

The run I needed

After a much needed day off from running, I returned to Forbidden Drive around 5:15 this evening. The last three runs had been so discouraging that I knew I needed a good run to keep my motivation from crumbling.

The weather co-operated. The temperature was in the lower 50s, the sky overcast with occasional drops of rain. I started out planning to run four miles tonight, a goal I believed attainable given the better conditions.

After a brief warm-up jog and some stretching, I began running in earnest towards Northwestern Avenue from the 2-1/2 mile marker by the Valley Green Inn. The first mile was somewhat difficult, and I began having second thoughts about running four miles tonight.  After the first mile, however, I began to feel good.  I continued past the covered bridge, the point at which I would have turned around had I planned to run only three miles. 

The run between the covered bridge and Bell’s Mill Road, the 1/2 mile marker, seems easier. The stretch has the nicest surfaces of Forbidden Drive, and it’s shady and flat. By this point, I was feeling good. Psychologically, arriving at Bell’s Mill was a boost. While only two miles in, the sense of having conquered the distance from Valley Green Inn is gratifying.  Still, I had to turn around and run two more miles.

I continued to feel strong as I passed the covered bridge a second time. Nevertheless, I began planning to slow down some in order to improve my chances of finishing the fourth mile strong. When I began the third mile, I began my slow, deliberate trot, and although I sped up some, I didn’t speed up again until the last half mile.

The last half mile felt great. I reached the 2-1/2 mile marker with energy to spare. Above all, the run had done wonders for my motivation.

An additional factor contributed to my exhilaration during my run. I listened to the wonderful Brahms Fourth recording that Leonard Bernstein made with the Vienna Philharmonic in the early 1980s. This may be my favorite recording of the piece. Bernstein’s slower, weightier tempi also helped me at times to adjust my running pace (although I usually avoid running in sync with the music I’m listening to). The recording undoubtedly helped keep my spirits high throughout most of the run.

It’s the humidity

Another tough run today. I went out to Valley Green at about 11. The temperature was already in the mid-80s. While the humidity wasn’t bad for sitting around, it wasn’t great for running. I came off of a night in which I finally got to sleep around 1 a.m. and was able to get up at 9. Then I had a light breakfast—4 ounces of orange juice, coffee, and half a bagel with salmon cream cheese.

Psychologically, I had a lot staked on this run. Yesterday’s experience was so bad that I felt I had to have a good three-mile run today just to keep my motivation up over the long term. Friday’s run wasn’t great either. Problem is, I fear allowing discouragement to win out and to stop me from running. I imagine a chain that leads to failure: “Oh, it’s too hard today? Just take it a little easier.” The chain of excuses grows. Before long, I’ve given up running.

Today’s run began without too many problems. I warmed up with a slow trot followed by some stretching. Then I began what I’d hoped would be a three-mile run at the 2-1/2 mile marker by the Valley Green Inn. By the first half mile, though, I was beginning to feel discouraged. I felt that whatever I did, I couldn’t get enough air into my lungs. Nevertheless, my heart rate was staying in or below the aerobic zone. Then, too, perhaps I just didn’t have the psychological resources today to push myself harder.

Around the first mile, I was feeling better, but about a quarter of a mile on, my breathing became uncomfortable again. Finally, 15 or 16 minutes into the run, I decided to walk for about two minutes before attempting to run again.

I walked for two-and-a-half minutes and then ran for another miserable two before walking again. When I arrived at the 1-1/2 mile marker, I decided to try and run at least another half mile before calling it quits for the day. I began at a very slow, deliberate pace. This seemed to work. Not only did I get the half mile in but I continued another half mile, finishing where I started.

Measured by what I hoped to achieve going into the run, today’s was a failure. Yet measured by what I learned, it was a mild success. And what did I learn—or what do I think I learned? That slow trudge might be just what I need to make it through the onslaught of humidity that I’ll be facing throughout the summer. Perhaps my body will adjust to running in the humidity. I’ll look forward to some of the discomfort dissipating. Finally, I have to learn to work with the psyche I have. A little give-and-take between my cardiovascular, musculo-skeletal, and nervous systems is a good thing. Maybe my psyche knows more about the body than I give it credit for—but not too much.

Lousy Run

Physiological and psychological factors combined today to produce the worst run that I’ve had to date. I’m not even sure I can call it a run. I did run, but not too far (about a mile-and-a-half), and then the worst happened: I received an excuse to give up.

First, some context: I didn’t sleep well last night. When I finally got up, I ate a bagel and drank my coffee. Problem is, I took forever to drink my coffee, and I wasn’t planning to run until I finished it. So, when I finally got to run, it was 1:00 in the afternoon.

Today I went with my son down to Northwestern Avenue. I had planned to run four miles. My son, Elliot, meanwhile, was going to ride his new bike.

The run got off to a good start. Although it was a warm, slightly humid day, it wasn’t unbearable. Further, the trees along Forbidden Drive and the angle of the sun at this time of the day work to keep the path noticeably cooler than in the sun.

I suppose the first warning sign for me came at the first half mile: I had run it in six-and-a-half minutes, slow even for me. This was not encouraging. Still, I was able to run the next half mile in about five minutes. After I passed the mile-and-a-half point, I began to feel that four miles was going to seem long today. In fact, three miles began to seem long.

Then I passed another runner who asked if I had a son named “Kelly.” I said, “No,” but I began to wonder if something had happened to Elliot. Then I passed another runner who asked me if I had a son named “Elliot.” She explained that he’d wiped out on his bicycle, his elbow was cut and bleeding, but otherwise he was okay. At this point, though, I knew that I had my excuse to get out of what was turning into a bad run.

I decided to stop running and walk a little bit to recharge. Yet when I began to run again, I found I was working harder. I finally got to Elliot. He was up and riding again, and I followed him back on foot. Unfortunately, nothing seemed to be working right as I tried to run. Either I was working too hard or my legs felt like lead. I attempted to alternate between walking and running, but the running just seemed too difficult.

In the last analysis, I think that the combination of the lack of sleep and the time—midday when the heat and humidity were a bit higher—probably contributed to my discouragement today. Perhaps, too, I need to hold off a week or two before I attempt to get a four-mile run in.

Legs of Lead

A combination of mild exhaustion and a hectic schedule made yesterday a forced rest day. That wasn't a problem, because I know that I can exchange Thursday and Friday and still get in five days of running. This switch, however, comes at a cost: if I'm going to run on Friday, I have to do it in the early morning before I go to work. (If I run Friday evening, I'll not have enough to rest to guarantee a good run on Saturday morning.)

I arrived at Valley Green around 6:00 this morning. I was surprised, and heartened, to see so many people already out. One of the unexpected satisfactions I've derived from running has been the fellowship one experiences with other runners who are getting up early or running in the rain or other conditions that might discouraged people for getting outside for other reasons. You pass another runner in these circumstances and the two of you flash grins at each other that seem to say, "You, too! Great to see you out here!"

At 6 a.m., the skies were overcast, and the air was a bit cool--probably in the low 60s--and slightly damp. I had expected that the day of rest would lead to an easier run, but that's not what I experienced. Instead, for the first mile or even mile-and-a-half, I felt as if I were running with lead legs. I'd hoped to run four miles this morning, but I quickly decided, due to lingering feelings of exhaustion--twinges, really--to stick with a three-mile run. The latter half went better, but I was still concerned that I'd have a lousy fourth mile. I also knew it would be helpful to my wife to drop the kids off at school this morning, so, at three miles, I called it done and went home.

Thereafter, I began to feel lousy. I was hungry (for good reason), but I also had a headache come on (against which Advil was a poor adversary). In the future, I'm afraid I'll have to precede these early morning runs with, say, a half bagel and a little bit of coffee (a common prelude to my weekend runs), and that means I'll have to get up even earlier. It's a small price to pay.

Going for distance

Tonight I decided to run three miles rather than 33 minutes. As it happens, Bob Glover, in The Runner’s Handbook, recommends transitioning from time to distance once one can run 30 minutes continuously. This will help me to begin setting some new goals.

I was pleased to find myself running three miles in 31’28”. I ran the first mile in about 10-1/2 minutes. I probably could have run the entire three miles even faster, but I began to have some intestinal discomfort while running the third mile, so I slowed down a bit. Still, I find it gratifying that my body is beginning to support a faster pace. It’s also possible that running for distance is psychologically easier than running a set duration, at least at this stage in my running career.

The weather tonight was beautiful. I went down to Valley Green at about 6:15. The sun was low enough that the path was covered by shadows, and the temperature was probably in the 70s. All in all, a great evening for a run.

Must … run

I don’t know why, but I was awfully fidgety today. At any rate, I felt like a bundle of nervous energy from the middle of the afternoon until about 7:15 when I finally started my run.

And I had a good run.  I’m sure that having rested yesterday and the dry, pleasant conditions contributed to my performance.

I ran a harder than usual: my heart rate was in the 140s for much of the time, although I made efforts to slow down so I could return to the aerobic zone. I also ran longer than usual: about 37 or 38 minutes.

The weather the next two days is also supposed to be nice. So I’m looking forward to what I hope are two more good runs before my next rest day.

Cool running

This morning the temperature must have been in the mid-50s when I went to run. While I had a somewhat difficult run, it was better than yesterday’s. I finally ran with a properly functioning heart monitor and with music.

My heart monitor seldom functions well unless the contacts on the transmitter are wet. After about three or four minutes, I’ve usually worked up enough perspiration for it to begin transmitting reliably. Since it was cooler today, though, it took longer—about 6’40”—before I started to see any readings. Fortunately, the it worked fine for the remainder of my run.

I tried running a little more slowly but with a longer stride. It felt good on my knees, but I’m not sure that’s a good thing. (Am I screwing up something else?) I also know that I can’t sustain that stride long. But it did feel good—almost as if I were floating. Perhaps it will be the right thing as I build my endurance.

I listened to a recording of the world premiere (1962) of Pierre Boulez’s Pli selon pli. It’s wonderful running music: no steady beat and intellectually demanding: a good distraction from some of the physical discomfort of running.

“I’m not dead yet”

Okay, let’s see what I can remember about this morning’s run.

We left the house at 7:30 and were at Valley Green in about 5 minutes. “We” comprises my wife, Miriam, her sister, Sarah (who’s visiting this weekend), and yours truly.

Unlike my previous run, today I did run with music. My earphones that I’d feared lost turned up Thursday night in the wrong drawer of the dresser where I keep them. I also ran with a replaced battery in the transmitter of my heart monitor. Unfortunately, once again I put the battery in upside-down, a mistake of which I didn’t become aware until two or three minutes into my run. Since I fear breaking my commitment to running 30-some-odd minutes continuously, I resigned myself to running without the readings from my heart monitor. Consequently, my heart rate read 0 throughout the run. Sometimes it’s really hell being me.

In The Runner’s Handbook, Bob Glover discusses the perceived level of exertion. In the absence of a heart monitor, a runner can not only regulate but gauge the cardiovascular effectiveness of her run by the amount of effort she’s expending at any moment. I have no doubt, then, that I’m getting an adequate aerobic workout. My reliance on the heart monitor, rather, stems, I think, from a psychological need. Without a properly functioning heart monitor, I find the psychological challenge greater during the more difficult moments of the run.

So how was today’s run? Better than Thursday’s, if only because I had music: the celebrated recording of Leon Fleisher playing Beethoven’s Emperor concerto with Georg Szell conducting the Cleveland Orchestra. It was still a tough run, though.

I wasn’t entirely surprised at the difficulty of today’s run. Although yesterday was a rest day (I didn’t even cross-train), I’ve not slept well the last two nights. I’m not sure why. Isn’t running supposed to help me sleep better? Perhaps the reason has to do with eating.

I’ve been having better runs and have been sleeping more soundly when I run a half-hour or more after eating. Thursday evening, I ate after running. In fact, I ate a lot. We ordered take-out from my favorite Chinese restaurant, and I ate too much. I also drank a beer. Last night, we went to Chili’s, where I drank a Margarita, ate a whole the Jalapeño Big Mouth Burger and too many chips. Maybe all this eating is screwing up my blood sugar and preventing me from getting my z’s, even though I’m going to bed two or three hours after eating.

These days, it seems that I’m consistently running 11-minute miles. My stride is rather short. In theory, I could lengthen my stride, but I don’t think my legs (and my ankles in particular) are strong enough for me to maintain a longer stride for long. But this may be one of the next things I work on.

Of non-boiling watched pots

No, it’s not a long-lost section from Nietzsche’s “Thus Spake Zarathustra.”  it is, rather, the way I felt today when I was running.

In yesterday’s post, I mentioned that my heart monitor seemed to be malfunctioning, perhaps because the battery was low. I didn’t replace the battery before tonight’s run, but I did take it out of the transmitter to see what kind it is. When I replaced it, alas, I did so improperly (I put it in upside-down), so that the transmitter sent no signals to the receiver. Consequently, I had no way of watching my heart rate.

I also misplaced my earphones yesterday, so I ended up running without music. With no heart monitor to check and no music to distract me, the run seemed a lot longer. All I could do is look at the stopwatch to see how long I’d been running.

I ran for 33 minutes. The first 20 were rather difficult, but I kept going. Only toward the end of my run did I begin to feel good. Perhaps my body was simply tired from having run 30+ minutes the two preceding days.

Well, tomorrow’s a rest day: I don’t even plan to cross-train. Then, I’ll be ready Saturday morning to hit the trail again.

Heart monitor goes haywire?

Today, I began my usual run but discovered, about three minutes in, that I’d not set the stopwatch going. That was okay: I took some time to stretch and then started my 30-minute run in earnest.  (Actually, I ran for 33 minutes.)

My heart monitor didn’t seem to be working properly: the readings were too high to jibe with what I was experiencing. At one point, the monitor read 220! For a while, it was in the 160s and 170s; but I couldn’t have been running that hard. I wasn’t breathing too hard, nor were my legs tired, nor did I feel nauseous. I’m going to replace the battery; perhaps that will make a difference.

Back to the trail

Yesterday was a rest day—well, actually a cross-training day. Miriam and I returned to Forbidden Drive (where else?) and we both rode our bicycles. I’ve not ridden since last summer, so I was interested in how my new-found running habit would affect my cycling. The first thing I noticed is that I was using muscles that I don’t use as much while running. I also rode at a faster pace than I usually do in order to get a few minutes of aerobic exercise.

Today I ran 32-1/2 minutes continuously. The first two minutes were hard, but after about two or three minutes, I felt good. I spent most of the rest of the time with my heart rate between 130 and 140 beats per minute.

I also think I ran faster. I passed the covered bridge, the midpoint of most of my previous runs,at about 13’10.”  I’m going to start marking that point to get a sense of how my pace is increasing.

30 Minutes

The weather today is gorgeous: clear, bright blue skies, low humidity, temperatures in the 60s and low 70s. When I ran this morning, the temperature was probably in the lower 60s. It has been, in short, a great day for a run.

I slept well last night. I awoke around 7:45, ate a bagel and cream cheese and drank my coffee. A little later, I headed for Forbidden Drive. Having had more rest than yesterday, I decided to try to run 30 minutes continuously. If it didn’t seem like I’d make it, I’d break up the run. I began at a slow, steady pace, and, after a bit, sped up slightly. Overall, today’s pace was more like a slow or perhaps moderate trot, but I believed that was what was going to be necessary if I was to run the full half-hour.

I arrived at the Covered Bridge, the usual half-way point of my runs along the portion of Forbidden Drive I run most frequently, and my watch read 15:01. So I turned around and ran all the way back.

I felt good throughout the entire run. Admittedly, I did not go too fast, nor did I get my heart rate above 130.  For the first half, my heart rate gradually inched up from around 105, settling in the range of 120-125 beats per minute after about twenty minutes.  But that’s okay: the goal today was to run 30 minutes continuously, and I didn’t want to exhaust myself before the end.

So what’s next? Well, I plan to keep going with the 30-minute continuous run for a while. Tomorrow I’ll rest, but Tuesday I’ll run again. Wednesday, I think I’m going to try a more hilly part of Forbidden Drive: I’ve been wanting to integrate hills into my run for a while, so maybe now is the time to do so. That, I think, will also be consistent with my tendency to push myself gently.

Ambling Along

I don’t get it. I thought running was supposed to help me sleep better. Last night, however, I had trouble getting to sleep. Consequently, I went running this morning less rested than I would have liked to have been.

Taking that under consideration, my run went as I expect it would under the circumstances. I did, however, attempt to push myself a bit more. I began intending to run four minutes before walking for two, but, when I noticed that I’d already run 4’23”, I decided to run 14 minutes. That went well, although I did run at a slow pace and kept my heart rate relatively low. After two minutes of walking, I resumed running, hoping to run for fourteen more minutes. Seven minutes in, however, the run was getting uncomfortable: I tried to adjust my breathing and pace, but nothing seemed to work. I decided to run one more minute to see how I felt, and, if I didn’t feel better, I’d resume walking. The running didn’t seem to get any easier, so I decided to walk two more minutes before running the last three.

I’m not sure why I had so much trouble running 14 more minutes. Two explanations come to my mind. First, the lack of sleep the night before may have inhibited me. Compounding the effects of sleep deprivation may have been that yesterday, I ran hard relatively late in the day. Second, perhaps my body is just not ready to do 14 minutes twice at one pop.

But I’ll live and learn. I may not get to run tomorrow, in which case I’ll next run on Monday evening. Then I’m more likely to be rested enough to try to run longer.

Gently pushing

After a day off, I decided to try to increase the intensity of my run, if only slightly. Wednesday, I ran on Forbidden Drive before heading to the track to run a timed mile. Since I ran the mile in 10’27”, and since I felt like I didn’t really need the two minutes walking between eight-minute runs, I decided to change today’s routine to something slightly more intense: I ran four minutes, walked two, and then ran 11 minutes twice, separated by a two-minute walk.

The first 11 minutes were easy. During the second 11-minute run, though, I found that I was pushing myself—gently pushing, so to speak, because although my body was working harder, I didn’t feel like I was overdoing it. It’s been several weeks, in fact, since I felt this way while running, so it was probably time to push myself a little bit.

I’ll attempt to repeat the run tomorrow and Sunday. If that goes well, I think I’ll try next week to run 30 minutes without a break.

The Timed Mile

Today I ran my first timed mile. I did it in 10’27”—poky, I know, but that doesn’t bother me. I did this after doing my regular 30 minutes on Forbidden Drive.

As I had done yesterday, I ran 4 minutes, walked 2, ran 8 and walked 2 twice, and then ran 4. I could tell that today was a little harder than yesterday. My legs began feeling a little tired a few times, but that feeling dissipated as I adjusted my pace. I also watched my heart rate, which tended to stay around 130-135 beats per minute while I was running.

Again, I see how I’m benefiting from the lessons learned in the previous eight weeks. I’m doing a better job pacing myself. In fact, I found that the two-minute walks were more than enough time to recharge.

Tomorrow is a rest day, but I hope to get in some cross-training. With rain continuing, I’ll probably do a tedious twenty or thirty minutes on the stationary bike. Whoopee.

Today’s running music: Luciano Berio’s Concerto for Two Pianos. Berio’s music is particularly good for running because it frequently doesn’t rely on a steady beat. I can listen and go at my own pace, uninfluenced by the music.

Okay, I’ll call that progress!

I rested yesterday, and I felt lousy (mentally) for most of today. I think my body has become so accustomed to the activity that a day off has a negative effect on my mental state. Since I’ve been diagnosed with clinical depression, I wonder if this reflects my body’s response to the ebb and flow of physical activity. Memo to self: do something active on your rest day, for Pete’s sake!

Today, I tried something new: I ran for four minutes, walked briskly for two, ran twice for eight minutes with a two-minute walk after each, and ended with a four-minute run. It was great! The only time I felt a bit tired was about six minutes into the second eight-minute run. I’m going to stick with this routine this week.

One of the most important things I’ve learned (and re-learned and re-learned) over the past eight weeks is how to pace myself. This has gone hand-in-hand with learning to slow down. In fact, the latter, I think, is a bit trickier, because I tend (as I suppose is typical) to speed up. These lessons are proving their worth as I increase the amount of time I run continuously.

Today’s music: Hindemith, Cello Concerto and Symphony in E-flat.

Mark this day!

I bought my current pair of running shoes on March 5, and I was out running (on Forbidden Drive, of course) the next day, March 6. So, as of this post, I've been running for a little over eight weeks.

How I’m doing after eight-and-a-half weeks

Today I had a quarterly checkup with my physician. I’m on medication to control my blood pressure and cholesterol. Since our family has a history of heart disease, I’ve needed for some time to be more proactive in reducing my risk for heart attack or stroke. It hasn’t helped that, for the past few years, I’ve been overweight. (To be honest, I’ve been, technically speaking, obese, although few people who look at me would say I’m overweight. My wife and physician are the notable exceptions.)

The doctor was encouraged to see that I’d lost seven pounds since my last visit, and he was happy to hear I’d been getting exercise. He also noted that I seem a lot more upbeat. I asked him what criteria he’d use so that I could get off the medication; he said that he wanted to see a twelve months of good numbers.

I’m mildly surprised at how running has affected my demeanor. We’re on day two of what looks to be a three-day span of rainy weather. This weather normally gets me down, but, for some reason, it’s not phasing me. Perhaps having run in the rain yesterday has something to do with it: I don’t feel like the weather has imprisoned me under my own roof. Or perhaps my body has become less sensitive to the alternation of nights and sunny days than it had been.

The one temporary downside to all this running is that, having lost several pounds, I find myself in that odd no-man’s land between even waist sizes. I don’t mind wearing loosely fitting clothing, but I’m looking even more rumpled than usual, and I’m feeling a little bit ridiculous.

I’ve not settled on a routine of scheduling rest days yet, even though I’m limiting myself to five days of running per week. To schedule consistent rest days is something of a challenge, because I have to balance running with chauffeuring kids to and fro. This week, however, it will work well for me to run Tuesday and Wednesday, rest on Thursday, and then to run Friday, Saturday, and Sunday.

Rainy run

This morning I had a good run in the rain. I was surprised to see perhaps a dozen-and-a-half runners on Forbidden Drive, because today was Philadelphia’s Broad Street Run. Surely the hard core would be there, right? Well, perhaps most of them were.

As I did yesterday, I ran at a slower, steady pace. Although I’d planned to alternate two minutes or running with one of walking, I was surprised to find myself frequently running two-and-a-half minutes before glancing at my watch. Further, the thirty seconds off between runs seemed to be sufficient time off between runs. Not once, I think, did I find myself getting tired toward the end of each run. So maybe it’s time for me to experiment with longer runs.

Saturdays … ugh?

I’m not sure what it is about Saturdays, but for the second week in a row, my Saturday run was difficult. I did run at a slower pace, though, and I made a couple of (personal) discoveries.

First, I’m beginning to pay attention to running technique. In my reading, I’ve learned that good technique is one factor that can help prevent injuries. I’m happy to run slowly for a while just so that my body can get accustomed to a better way of running.

Second, I’m also starting to see how paying attention to my body as I’m running can help me understand what feels uncomfortable and may require a change. I’m not talking about the discomfort that yells at you, but, rather, the little bits of discomfort that are easy to ignore.

Realizations like these are helping me to appreciate the benefits of, say, running clubs and forums—that is, places where I can get some help with basic elements of technique and the like.

What Are Running Minims?

American musicians often speak of “running eighths” or “running sixteenths.” They’re referring to a fast passage consisting almost exclusively of notes all having the same, short duration. (The British, by the way, call eighth notes “quavers” and sixteenths “semi-quavers.”) Here’s a famous passage containing running sixteenths:

(If you want to hear what this sounds like, click here.)
If you look at the logo for this blog, you’ll notice that I notated the passage in half notes—what the British call “minims.” The duration of a half note, as you may know, is eight times that of a sixteenth. When the passage above played eight times as slow, it sounds like this.
Like running minims, I’m not in a hurry. If I never run fast (and I never have), that’s okay.

Doh!

I can’t believe it! I went to run tonight, and, when I arrived at Forbidden Drive, I realized that I had forgotten my iPod. What could I do? Scratch the run? Or proceed, dreading that the 30 minutes would seem like four or five hours.

I ran, and it wasn’t bad. In fact it was pretty good. As I had done yesterday, I alternated two minutes of running and one of walking. I’ll probably continue this for at least two weeks and then make a decision about increasing the amount of time I run.

I had planned to rest today, but the weather forecast called for thunderstorms tomorrow afternoon and evening. I’ll run in the rain, but I won’t run when there’s lightning. I decided to get in a run today, just to keep running five of seven days per week.

A Little Progress

Tonight, after a day off, I changed my routine. Instead of alternating between 90 seconds of running and 90 seconds of walking, I ran for two minutes and walked for one. I think it’s the best run I’ve had to date.

I started at a slower pace than I had been running (I think). At one point, I had caught up and passed a man who looked a few years older than i—and a lot more fit. His slower pace reassured me that I didn’t have to worry that I wasn’t getting enough of a workout.

But I’m still self-conscious about my pace. I know I shouldn’t be. At the same time, if I’m only out for thirty minutes or so, I do need to pace myself.

It’s clear, too, that my cardiovascular system is getting the workout it needs. Between runs, during my one-minute walks, my heart rate was usually between 120 and 125 beats per minute 45 seconds into the walk.  That my heart rate was consistent, I think, indicates that my body isn’t having any trouble with the routine.

Tomorrow is a rest day, and Friday I’ll resume with the same routine as today’s.

I Did It

“It” being running five days in a row: something of an accomplishment for me, because I had my concerns as to whether I’d feel miserable on the fifth day. I didn’t. In fact, I had a pretty good run. Most importantly, I was able to shake off the discouragement I experienced yesterday.

This evening, our family got off schedule, so I found myself going down to Forbidden Drive after 7:00 p.m. That was just as well, though, because today had been another unseasonably warm one. When I ran this evening, the temperature was probably in the mid-80s, down from a high in the low 90s.

I attempted to push myself a little more, alternating a few two-minute runs with one-minute walks. I wanted to do more two-minute runs, but it became clear to me that my body wasn’t ready for that. But I think it’s time that I regularly incorporate more longer runs into my routine.

I also ran a more difficult route tonight, so that might have kept me from running more two-minute runs.

Tomorrow I’m giving my body a rest. I’ll run again Wednesday, rest Thursday, and then run Friday through next Monday.

On Perseverance

This morning, my wife and I drove down to Forbidden Drive where she rode her bicycle and I ran.We had another unseasonably warm and brilliantly sunny day. Temperatures mid-morning were probably in the mid-80s.

Physically, I had a good run. I didn’t push myself as much as yesterday, although I did try to run faster on a few segments. Mentally, however, was another story: today was the first day that I felt genuinely discouraged.

I live with a contradiction. On the one hand, I’ve committed myself to running for the long haul. I’ve set a reasonable goal for this time in my life: I aim to run 30 minutes continuously.  I also recognized that progress will probably be slow. Since I’m 48, I ought to expect my body to adapt to changes more slowly than if I were, say, 28. Yet, on the other hand, I’ve gotten the absurd notion into my head that I’ve hit a plateau—no, worse: I’m closing in on the asymptote.  It’s absurd because I’ve only been running for a little more than a month.

I’ve been using some crude metrics to gauge my progress. Specifically, I’ve been looking at my heart rate at different times during a run. The maximum heart rate for a man my age is 220 - 48 = 172. After a one-and-a-half-minute run, my heart rate is usually around 140, or 80% of the maximum. I’m assuming—unscientifically, to be sure—that I should see an improvement in my recovery rate as my body gets used to running, so I’ve been looking at my heart rate 1’15” after running. At this point, I’m happy to see that around 105 beats per minute (or about 60% of the maximum).  On the other hand, there are days when that rate just doesn’t get lower than 115 beats per minute (or 67% of the minimum). These days, then, I’m trying to get that rate more consistently down in the 60% range—and that is what is not happening yet.

But maybe I’m being unreasonable. Maybe I’ve chosen a bad metric. Perhaps I need to push myself a little more at this point if I want to see that rate come down consistently after a lower-intensity run.

At any rate, I told my wife that I absolutely must run tomorrow. It’s psychological: it’s easy for discouragement to get the best of me. Now is too early for me to become discouraged.

On Not Letting a Beautiful Day Go to Waste

We’re having an unseasonably warm, sunny spring day. Some forecasts predict a high of 87, about 20 degrees higher than normal for this time of the year.  Add to that low humidity—this warm front has come from the southwest—and one has the essential ingredients for a perfect day.

I’ve long despaired about letting days like this go to waste: I need an excuse to get outside. Of course, yard work always awaits me, but at this time of the year, before such weather becomes routine, I’d like to enjoy a piece of the day. (I detest yard work, by the way—a consequence, I suppose, of growing up on a farm with two domineering parental units who regarded yard work as the most direct route to virtue.)

This morning I headed back down to what is becoming my usual route, the somewhat soft trail alongside Wissahickon Creek known as “Forbidden Drive” (so named because cars are not allowed). I proceeded with a little bit of trepidation: only about 18 hours had elapsed since yesterday’s exhausting run. I knew not to be surprised, then, if I had a lousy time.

To my surprise, I felt good during the first part of the run. In fact, nine minutes in I decided that I’d pick up the pace of my minute-and-a-half running segments.  The first segment went well, and I could tell I was pushing myself. I decided to slow down for the next segment, and to alternate faster and slower segments thereafter. The second fast run went well, too.  But by the time I started the third fast run, it became clear to me that I was proceeding more aggressively than my body could take. About 45 seconds in, I slowed down and remained at the slower pace for the rest of the runs.

Nevertheless, this strikes me as progress, however modest it may seem. Tomorrow I may try a different variation: two slow runs for every fast run.

Tough Run

Today I had a more difficult run than others I’ve had lately.  (Okay, it’s really a run-walk: I run for a minute and a half, walk for the same amount of time, and repeat ten times [although today I did eleven].)   Usually the first six to ten minutes are rather challenging, but today, almost the entire run felt like that.  Only toward then end—perhaps in the last ten minutes—did I begin to feel okay.  Even Act I of Puccini’s La fanciulla del West did little to take my mind off of how I was feeling as I ran.

Of course, everyone has bad days, and mine was probably a drop in the bucket compared to the bad days that some more experienced runners have.

It was, though, a beautiful day, and that helped make the run worth it.

These days my plan is to begin running five days a week.  I’m continuing the run-walks that I described above, and I'll probably stick with that for another three or four weeks.

Evening Run

55 degrees and clear skies at sunset.

I always run while listening to music, public radio, or some podcast.  In fact, were it not for portable music players, I don’t think I’d even consider running, let alone exercising.  Tonight, it was Beethoven’s Triple Concerto.  Yep, I’m that geeky.

Ready … Set … Go!

A little over a month ago, I began running again for the first time in about 20 years. I thought initially that running was going to be just one of those things I routinely undertake, like eating, sleeping, or bathing. I’ll run, my thinking went, so that I can get exercise, just as I, as a child, ate my vitamins to grow big and strong (I’m neither, incidentally). I always had believed that some people actually find running quite gratifying, but I’d never imagined that I’d be one of those people. After all, the last time I ran with any regularity, I did so in response to the encouragement of my then-fiancée (now wife), but I can’t say I did so with much relish.  (No reflection on my wife!)

These days, however, I’m finding running much more satisfying than I had before. Perhaps this is because I’m a wiser runner (which, given that I’m pretty foolish, means that I’ve probably moved from about 1 to 2 on a ten-point scale of foolishness). To begin, I have goals (about which I’ll write more in a subsequent post). I’m not running for the sake of running. In fact, I don’t even think I could do so. I’m also in this for the long haul. I’m not in any hurry to achieve my goals: rather, I’m treating them as physiological metrics. (Sorry, but I can’t avoid falling into geekspeak.)

So why have I started blogging about running? I tell myself that I’m doing so to provoke responses. Of course, that also suggests that I’ve deluded myself enough to believe that people will actually read my blog.

Truth is, I’m not sure I can simply blog about running. I tend to follow stray thoughts that arise in one context into other areas. So if the point of departure is running—even broadly speaking—the thoughts may well find a home on this blog.

Or maybe this is only my megalomania speaking!