Wednesday, February 22, 2012
Comeback, week two...rolling the dice.
Ok, so my last post was on the 13th, talking about my first week back. So I am a few days off with this one, Second week, down and it was a week of highs and lows. So the weeks started with 4 miles on Tuesday, after my 6 miles on Saturday, i needed the two days of rest (sorry to say). So Tuesdays tilt was in 36:04 at a 9:00/mile pace...not bad, not great, but not bad, I am beginning to go with my green silences more often now, but this run I tried my pure flows, liked them alot, I am still favoring the silences overall. Wednesday off, 3 miles at an 8:50/mile pace, on Thursday. So its getting better. Friday 3.2 miles, 9:11/mile pace, eh, getting a bit worse again. Saturday off and then a planned 6 miles on Sunday, as I was excited to join the I-run group again for heir Sunday LSD. so I planned to run up to the Penang youth park, 2 miles, do the 6 mile loop (as everyone else did 21k) and just stop on Gurney in front of the apartment. it might turn out to be a little more than 6 but not by much.Sunday arrives, I make my way up to youth park, no problems. I did not know many of the people who were joining, but did recognize Sunny who i have met at the gym and in a few of the races and I-run events, so she was by no means a stranger. She is also a very good runner, and although I was hoping to pace with someone, she might not be the best one to pace with. however when they started, the pace seemed very manageable. I was doing ok, cramped a bit but only one stop initially. Then came a steeper section (steep for the Florida boy anyway) and my hamstring just crapped out. I had to stop to get it un-knotted a few times but things started to even out and I felt good. I had forgotten though that I did not eat dinner on Saturday night and had not eaten anything this morning either and as the 5 mile mark approached, the fuel gage went to zero and I was done. Before when I was in better shape I could get away with a missed meal and then a long run, this time, it was not happening, the cramps got worse and worse and my magical "HEED" was not working. So I was done and in shame i hung my head and headed home, managing 6.55 miles at 10:00 a mile, again. I was really hoping for a better result especially as good as the week went, but I rolled the dice against the nutrition boss and he rolled 7's, I got snake eyes and lost big time. I will not make that bet again. Thank you Sunny for pacing me.
Monday, February 13, 2012
On the road again
A new week begins in my quest to get myself back in running form and I am so sore I can barely walk, so I have chosen today as a day off. I would not have taken it as an off day if I was not in pain. So to review last week included two runs in Phuket, Thailand:
07/02: 3.19 Miles 30:28 9:34 /mi
08/02: 3.40 Miles 31:30 9:16 /mi
Both were tough but enjoyable, and I have discovered that I still have a hitch in my stride, at least until i warm up a bit.
I also did a run here in Penang when we got back from Thailand. It felt good to run the route that I ran when we first got here.That little 3 mile loop, seemed so boring after a while and new running routes were discovered and found. For now, its the best route I have ever run!
10/02: 3.22 Miles 29:57 9:22 /mi
So I look at these and think, "I am only a minuet or so off of my normal pacing...but then i look back on my distances, and I had not been running a 3mile training run in about two years. So I thought "I need to do a longer run, just to see where I am at." So I got on the horn, found a friend who was going to do a long run Sunday (Thank you Thuan). and he agreed to join me, or rather me join him. The plan was 10k, I had some concerns about the plan...We began the run and I felt ok, got through about a mile and a half and my left hamstring began to cramp badly so i had to stop and stretch it out quick. Back to the run, i think this time i made it through about another two miles before i had to stop again. We made our loop and headed back, the route back was worse, i think I had to stop 3 times, and once I had to go to the ground to get the cramp to release. following that one, i walked it out a bit. This left one mile till the finish so off we went and no further stops this time. I can tell you, despite the turtles pacing,the multiple stops, and the cramping, i was elated!! I had not run in almost 9 months, and had not done anything longer than 3 miles when I did. For me this was an accomplishment. I did what I intended to do start and finish.
12/02: 6.38 Miles 1:06:02 10:22 /mi
Now to be honest, i am embarrassed at the 10:22 per mile pacing and the overall hour to do a 10K. I have to let that go however and focus again on the fact that I ran the distance and that was the intention, to complete the distance....still tough to take knowing that a normal 10K run when i was in shape would have been done in 50 min at about an 8:30 /mi pace...so I am 2 min off in pacing and 10 min or so off of my usual finish time. It been 13 days though since I was cleared to run, so i guess I should be happy. I am, i mean I am back running, and like a friend from Brooks said, "a slow run is better than sitting on the couch thinking about running. " I just feel like a kid in the middle of summer thinking about Christmas..."I want it to come NOW!" So I start a new week and with a ton to do today, I will take today as a rest/gym day. I am thinking of a weekly schedule that will be, Monday off, Tuesday run, Wednesday run, Thursday off, Friday run, Saturday run, and Sunday as my long day, which for now will be no longer than 6 miles. So there it is on 17 & 18 July, 2011, this was me:
On 8 February 2012, this was me:
a bit fatter than I would have hoped, and out of shape, but the process has begun to rebuild the 2 and a half dollar man...and he is running Happy!
07/02: 3.19 Miles 30:28 9:34 /mi
08/02: 3.40 Miles 31:30 9:16 /mi
Both were tough but enjoyable, and I have discovered that I still have a hitch in my stride, at least until i warm up a bit.
I also did a run here in Penang when we got back from Thailand. It felt good to run the route that I ran when we first got here.That little 3 mile loop, seemed so boring after a while and new running routes were discovered and found. For now, its the best route I have ever run!
10/02: 3.22 Miles 29:57 9:22 /mi
So I look at these and think, "I am only a minuet or so off of my normal pacing...but then i look back on my distances, and I had not been running a 3mile training run in about two years. So I thought "I need to do a longer run, just to see where I am at." So I got on the horn, found a friend who was going to do a long run Sunday (Thank you Thuan). and he agreed to join me, or rather me join him. The plan was 10k, I had some concerns about the plan...We began the run and I felt ok, got through about a mile and a half and my left hamstring began to cramp badly so i had to stop and stretch it out quick. Back to the run, i think this time i made it through about another two miles before i had to stop again. We made our loop and headed back, the route back was worse, i think I had to stop 3 times, and once I had to go to the ground to get the cramp to release. following that one, i walked it out a bit. This left one mile till the finish so off we went and no further stops this time. I can tell you, despite the turtles pacing,the multiple stops, and the cramping, i was elated!! I had not run in almost 9 months, and had not done anything longer than 3 miles when I did. For me this was an accomplishment. I did what I intended to do start and finish.
12/02: 6.38 Miles 1:06:02 10:22 /mi
Now to be honest, i am embarrassed at the 10:22 per mile pacing and the overall hour to do a 10K. I have to let that go however and focus again on the fact that I ran the distance and that was the intention, to complete the distance....still tough to take knowing that a normal 10K run when i was in shape would have been done in 50 min at about an 8:30 /mi pace...so I am 2 min off in pacing and 10 min or so off of my usual finish time. It been 13 days though since I was cleared to run, so i guess I should be happy. I am, i mean I am back running, and like a friend from Brooks said, "a slow run is better than sitting on the couch thinking about running. " I just feel like a kid in the middle of summer thinking about Christmas..."I want it to come NOW!" So I start a new week and with a ton to do today, I will take today as a rest/gym day. I am thinking of a weekly schedule that will be, Monday off, Tuesday run, Wednesday run, Thursday off, Friday run, Saturday run, and Sunday as my long day, which for now will be no longer than 6 miles. So there it is on 17 & 18 July, 2011, this was me:
On 8 February 2012, this was me:
Wednesday, February 8, 2012
Running adventure begins again! In Phuket, Thailand.
So it really began again where it all started, in Penang, however I have not been able to get on the road in Penang as of yet, some treadmill runs have been all thus far. We did head off to Phuket, Thailand on Sunday 05/02, I thought about taking this opportunity to run on the beach, although a bit more difficult than your average road training, the sand would make the wear and tear less. I hit the sand and did about a mile, the incline on the beach made it tough...so I figured I would see what was around to get some time on the road. I talked to the security guard in front of the hotel, and he suggested a route around this small pond just across from the hotel. It seemed little used by anyone but local motorcycle traffic, and it covered about 2 miles, perfect!! The start was pretty rough, and I am finding that i favor my left leg a bit to much, if I increase my speed, i even out better, but I cant handle it stamina wise (yet!). Now 5K (3.2 miles) in 30 minuets would have pissed me off before the accident...now I could not be happier. so the combination of a mile or so on the beach and another 2.3 on the road gave me my first non-treadmill run since the accident in July 2011. It was great!
The next day I figured if I felt good physically, I would try it again and see what happened. So i woke up and felt good. i decided to hit the same route, the soreness kicked in for the first mile or so and then decreased. I really felt bad on this run, not physically,let me explain. As I was approaching the end of my run I caught up to another runner, now the morning before i saw no one out, so it was un expected. We had also seen many Russian tourists, who, no offense, are not often socially friendly (that has been our experience) with strangers. so i just passed her...well she said something as i passed so i slowed up and asked her to repeat it, she asked which hotel I was in, I told her, then she asked where I was from, i told her, she asked about the route around the pond up ahead, i told her about the route, and at that time i was done...i felt bad not asking her some of the same questions, i did tell her to "have a good run"...feel like my running conversation etiquette needs some work. Ok so this run was faster 9:16 pace compared to 9:34, and a bit longer 3.4 miles compared to 3.2 miles. I figured I would be sore, I was, so I decided to get a massage before we flew back to penang this afternoon. That was awesome, i needed the deep work done and it was just the ticket. however sitting in a cramped twin prop aeroplane seat for an hour after that, not the ticket! I am sitting here now, sore as hell, but happy, very happy. Loyal reader I appreciate you hanging in there...Run Happy!!
Wednesday, January 25, 2012
Tools of the trade.
So with my impending Doctor visit on Monday 30th January, I thought I would talk about my 2012 shoes selection, with the hope that my turn towards minimalist shoes will not be thwarted by my injury and recovery. I am not a very good reviewer, mostly because i like what i like and often don't have the ability to express that in a series of scientific explanations, so don't expect to find my insights on toe to heel drop and forefoot, mid-foot, heel strike relativity. I like the shoes i run in because they don't hurt my feet and are comfortable. I am however trying some new styles in 2012 and am excited to do so. I will begin with two shoes I would place in the "old reliable" category, although the Kinvara is now the Kinvara 2 (Saucony's "minimalist", offering). I did not find much in the way of changes thus far with the Kinvara 2, although it goes without saying that I have not run in the shoe yet, a few long walks and some time on the cross fit don't count, but I do have some insights based on those experiences. first, the toe box seems narrow in comparison to the Kinvara, and the lacing seems tighter across the upper. I found with the Kinvara i had a lot of room in the toe box and not so much with the Kinvara 2, although my Kinvaras have a bit of mileage on them and much more break in time. I also found it difficult on the Kinvara to get the shoe "tight" whereas in the 2, it does not seem as difficult. Either way this is a non Brooks shoe that I LOVE, and the color schemes for 2012 are really cool!
I have to talk about my Brooks Launch, this has and always will be my go too shoe, and I also like the color scheme change for 2012 (I think it was a 2011 color release though) There is a new orange color scheme being offered for pre-order by roadrunnersports.com. The Brooks guys have said it will be available sometime in February, but I am not a fan, it looks allot like the Kinvara 2 above, and i am happier with the blue (shown below). I have used the Launch as a training shoe as well as in anything from 5K to 1/2 Marathon. It is considered a neutral shoe, on the cusp of a minimalistic shoe, possibly more of a transitional shoe as it still offers some cushioning and the heal to toe drop is not that significant (ooooo, scientific). I will always run in this shoe and hope that Brooks never alters the design very much, it is a shoe in my opinion that needs no updating, it is perfect just the way it is, and the new white/blue color scheme is perfect, again in my opinion.
One of the new shoes i will be trying is the Brooks Green Silence, this shoe has been around for a while, but i had heard some negatives about it in the past and recently have heard more people sing its praises, so i decided to give it a shot...and of course in my usual fashion, "giving it a shot" meant buying two pair, actually to be honest I won a pair in a Brook Fanatics contest and then when the new color scheme was released, I got the blue (of course). I don't know much about the Green silence, except that it is a recycled materials shoe and a true minimalist shoe. I have again only used the shoe for walking and some time on the cross fit in the gym, but I am impressed, it is light enough to be a race shoe (although I am not sure if it will replace my T7 as my go to race shoe, LOVE the T7!!), and cushioned enough to be a good trainer as well. this is the shoe I have questions about. Especially using it coming off this injury. I am again impressed though by the level of cushioning it seems to provide, while not giving up weight (7.2oz for a size 9). It remains to be seen how it performs as a trainer and if I can handle the minimal design coming back from my injury. more to come on this new edition to my running shoe quiver.
The last of the "newbies" is from Brook's new "Pure Project"line. The Pure Connect. Again a minimalist shoe, lightweight, that offers some cushioning, and seems to be designed along the same lines as the Saucony Kinvara 2. This is new ground for me with this shoe and the one thing thus far i have noticed is the heel seems a bit high, and with a low-cut sock, it rubs. I have worn them with a "higher" low-cut sock and it seemed to be better, but I have read where others have said the same about the connects, that the heel is stiff and causes rubbing, so those people have shifted to the "Pure flow" and found that resolved the issue. I also got some feedback from a Brooks Fanatic friend who said not to blame the shoe for the sock, and he is right. Until I have a chance to put the Connect through its paces on a good run. I really don't feel like i can comment on if it is a good shoe or not. Thus far the jury is still out on it as well as the Green Silence. so my comments are preliminary judgements of what I have experienced thus far. This shoe has gone through a color update as well, which I like (blue, of course) and the Pure Flow has been updated in its color as well.
My Quiver will still include the T7, although again a racing flat may not be the best thing to use while I enter this recovery/rehab phase of my running, but you never know, a minimalist shoe may be the best thing as I get back in the swing of things. Either way I look forward to being back on the road and continuing my adventure, and this is the equipment that I will be using on that adventure. To you loyal reader, thanks for hanging in there, regular blog posts will be norm in the coming weeks and hopefully I will be able to, just like you, RUN HAPPY!!
I have to talk about my Brooks Launch, this has and always will be my go too shoe, and I also like the color scheme change for 2012 (I think it was a 2011 color release though) There is a new orange color scheme being offered for pre-order by roadrunnersports.com. The Brooks guys have said it will be available sometime in February, but I am not a fan, it looks allot like the Kinvara 2 above, and i am happier with the blue (shown below). I have used the Launch as a training shoe as well as in anything from 5K to 1/2 Marathon. It is considered a neutral shoe, on the cusp of a minimalistic shoe, possibly more of a transitional shoe as it still offers some cushioning and the heal to toe drop is not that significant (ooooo, scientific). I will always run in this shoe and hope that Brooks never alters the design very much, it is a shoe in my opinion that needs no updating, it is perfect just the way it is, and the new white/blue color scheme is perfect, again in my opinion.
One of the new shoes i will be trying is the Brooks Green Silence, this shoe has been around for a while, but i had heard some negatives about it in the past and recently have heard more people sing its praises, so i decided to give it a shot...and of course in my usual fashion, "giving it a shot" meant buying two pair, actually to be honest I won a pair in a Brook Fanatics contest and then when the new color scheme was released, I got the blue (of course). I don't know much about the Green silence, except that it is a recycled materials shoe and a true minimalist shoe. I have again only used the shoe for walking and some time on the cross fit in the gym, but I am impressed, it is light enough to be a race shoe (although I am not sure if it will replace my T7 as my go to race shoe, LOVE the T7!!), and cushioned enough to be a good trainer as well. this is the shoe I have questions about. Especially using it coming off this injury. I am again impressed though by the level of cushioning it seems to provide, while not giving up weight (7.2oz for a size 9). It remains to be seen how it performs as a trainer and if I can handle the minimal design coming back from my injury. more to come on this new edition to my running shoe quiver.
The last of the "newbies" is from Brook's new "Pure Project"line. The Pure Connect. Again a minimalist shoe, lightweight, that offers some cushioning, and seems to be designed along the same lines as the Saucony Kinvara 2. This is new ground for me with this shoe and the one thing thus far i have noticed is the heel seems a bit high, and with a low-cut sock, it rubs. I have worn them with a "higher" low-cut sock and it seemed to be better, but I have read where others have said the same about the connects, that the heel is stiff and causes rubbing, so those people have shifted to the "Pure flow" and found that resolved the issue. I also got some feedback from a Brooks Fanatic friend who said not to blame the shoe for the sock, and he is right. Until I have a chance to put the Connect through its paces on a good run. I really don't feel like i can comment on if it is a good shoe or not. Thus far the jury is still out on it as well as the Green Silence. so my comments are preliminary judgements of what I have experienced thus far. This shoe has gone through a color update as well, which I like (blue, of course) and the Pure Flow has been updated in its color as well.
My Quiver will still include the T7, although again a racing flat may not be the best thing to use while I enter this recovery/rehab phase of my running, but you never know, a minimalist shoe may be the best thing as I get back in the swing of things. Either way I look forward to being back on the road and continuing my adventure, and this is the equipment that I will be using on that adventure. To you loyal reader, thanks for hanging in there, regular blog posts will be norm in the coming weeks and hopefully I will be able to, just like you, RUN HAPPY!!
Friday, January 20, 2012
Re-Beginnings
Well here we are and there are 10 days till i officially find out if i can run again. I really feel it is a moot point as I feel i am back to normal, my stride is no longer compromised, the soreness in my tibial tendon is gone, and i feel really good and strong, i still have about 10 pounds to lose, but once I start running again that is no problem. With that being said i have begun to plan for my race season...it looks like my first 5K (good way to start back again) will be in march, during the brooks half marathon event, to be held 11 march in KL. I think a 5k is a good way to start off, especially since there is no real pressure in a 5K and after a month of good solid run training, i should be ready for that. I am also looking at the rest of the year and there are lots of cool things coming up, The Standard Chartered KL marathon, the sundowner in Singapore, the Taiping race i missed last year, and of course the Penang Bridge, as well as some local races. the one that i have been planning though is this one, which for me looks awesome!!
Winery Running Festival
I mean wine and running!! what could be better!! It is located just outside of Newcastle NSW Australia, i plan to fly in to Sydney, take the train to Newcastle, stay, race, have fun, then take the trin back to Sydney for a half a day, stay and fly out the next day...AWESOME!! I really miss running and when you see events like this, it makes me love it and miss it even more!!
So hopefully the news is good on Monday the 30th, and the adventure will contiue again!! loyal reader, thanks for hanging in there and as always, Run Happy!!
Winery Running Festival
I mean wine and running!! what could be better!! It is located just outside of Newcastle NSW Australia, i plan to fly in to Sydney, take the train to Newcastle, stay, race, have fun, then take the trin back to Sydney for a half a day, stay and fly out the next day...AWESOME!! I really miss running and when you see events like this, it makes me love it and miss it even more!!
So hopefully the news is good on Monday the 30th, and the adventure will contiue again!! loyal reader, thanks for hanging in there and as always, Run Happy!!
Wednesday, December 28, 2011
Christmas x3....and lots of shoes!
Well we have been back stateside now for almost 2 weeks.We have spent time with Roxanne's family which has been really nice. As for the running part, I was able to walk my favorite route in St. Pete, I really do love the "burg".
I was also able to pick up all my shoes that had been shipped to the us. I do love the new Brooks pure line. My new pure connects will be my new favorites I can already tell.
I also was able to hit the gym once at the hotel and should be able to get there with my brother in-law today at some point. Then more walking at my parents house. I did find the steps at my father in-laws house. My gluteus are thanking them immensely. I got a massage from...well I guess she would be a colleague now. It was much needed and has been great for my arm and my wrist. I have eaten way too much junk and not enough workout time, so I am getting way to fat, so getting back to Penang and my routine with the gym is something I look forward to.It has been nice being home and seeing family and friends, we will continue our trek down south to see my parents, then it is back to St. Pete for Dr. appointments and then back on the plane on the 5th. It would have been nice to run in the cooler weather especially today when the temps are in the 60's (Fahrenheit). As for New Years resolutions, I don't tend to make them as a rule, I figure one day of the year should not make for changes in life, those changes should be constant throughout the year, anyway. I have resolved to run in 2012, and when I do to run with more joy and less competition, I do want to be healthier and to run better, however I think better might just be to enjoy the experience more. If anything this experience has taught me that I do love to run and I miss the fellowship and the pure joy of it. So I hope 2012 finds me running again and running happier! As for you loyal reader I hope Santa brought you everything you wanted and the joy of this season has filled your soul! I hope that 2012 finds you happy and healthy and as always running HAPPY!!
I was also able to pick up all my shoes that had been shipped to the us. I do love the new Brooks pure line. My new pure connects will be my new favorites I can already tell.
I also was able to hit the gym once at the hotel and should be able to get there with my brother in-law today at some point. Then more walking at my parents house. I did find the steps at my father in-laws house. My gluteus are thanking them immensely. I got a massage from...well I guess she would be a colleague now. It was much needed and has been great for my arm and my wrist. I have eaten way too much junk and not enough workout time, so I am getting way to fat, so getting back to Penang and my routine with the gym is something I look forward to.It has been nice being home and seeing family and friends, we will continue our trek down south to see my parents, then it is back to St. Pete for Dr. appointments and then back on the plane on the 5th. It would have been nice to run in the cooler weather especially today when the temps are in the 60's (Fahrenheit). As for New Years resolutions, I don't tend to make them as a rule, I figure one day of the year should not make for changes in life, those changes should be constant throughout the year, anyway. I have resolved to run in 2012, and when I do to run with more joy and less competition, I do want to be healthier and to run better, however I think better might just be to enjoy the experience more. If anything this experience has taught me that I do love to run and I miss the fellowship and the pure joy of it. So I hope 2012 finds me running again and running happier! As for you loyal reader I hope Santa brought you everything you wanted and the joy of this season has filled your soul! I hope that 2012 finds you happy and healthy and as always running HAPPY!!
Tuesday, December 13, 2011
So I walked 5k twice now, once outside and once on the treadmill. It felt good but I still need to get stronger before I can run. So I continue to go to the gym, continue to attend my physio, ans keep my head up. I can't wait to run again. The Florida runner will be headed back to the burg, and I am looking forward to walking my old running route, hoping to grab some running buddies and getting them to slow down for just one day! Run happy loyal reader!
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