October Through December 2012 Running Commentary

Normally once every month I clear out the content on my Running Commentary page and place it here on the main page to make room for fresh content on that page. This one is slightly different as this is the October through December 2012 Running Commentary. Enjoy!

____________________

Total distance for Oct thru Dec:  176.36 miles. Longest run(s): 6.08 miles (November 23rd) Shortest run(s):1.9 miles (October 15th and 16th )   40 runs in  92 days. Average run distance this time span: 4.409 miles

2012 Mileage total: 1615.45 miles Longest run of the year: 15.2 miles (March 11th, April 1st, May 4th) Shortest run of the year:1.9 miles (Eight times). 239 runs on the year. Average run distance: 6.759 miles

61.43 miles run in the month of October.  4.095 mile average over 15 runs.  16 days off.

68.99 miles run in the month of November.  4.599 mile average over 15 runs.  15 days off.

45.94 miles run in the month of December.  4.594 mile average over 10 runs.  21 days off.

____________________

There were a number of factors that lead to my slowing down and stopping running for much of the last 3 months of this year.  My sneakers are worn out to the point where they are actually an impediment to progress, which caused some minor injuries to become more severe and prolonged issues that normally would have straightened themselves out in a matter of a few days.  Weather was also a large factor.  Hurricane Sandy and the Nor’easter that immediately followed effectively took several weeks away from running. Can’t run if all roads are impassable.

But lethargy also played a role.  There was a fairly large chunk of time where I cold have gone, and simply did not.  Most of the December layoff was about this.  And I think I know why.  I was simply sick of being injured, being hurt. Resting felt good. It really does feel nice doing nothing, especially when the alternative hurts.

It’s excuse making, I know.  If I wasn’t hurt I should have been out there.

I have no idea what 2013 has in store for me, but I am going to try to run as far and as fast as I can. I will make no promises as to how well I will do, but I will do my level best to run further this year than I did last year, and faster if that is at all possible.

____________________

Monday, October 1st through Sunday, October 14th: NO RUN, NO EXERCISE. I took a three week layoff, from September 21st until the 15th of October to heal up my injured left leg.

Monday, October 15th: Ran 1.9 miles in 14:57.77, a 7:52.51 m/m pace. 70 degrees, cloudy. 12:25pm. This was my first run after a 23 day long hiatus. I was neither going to run far nor fast. I just wanted on this run to make sure that I could actually run, actually be certain that I would not hurt myself out there overdoing it. Hard to overdo it when going this short. It was the right thing to do. Felt good to just be out there breaking a sweat again, even if it was only a mini-run.

Tuesday, October 16th: Ran 1.9 miles in 14:56.81, a 7:52.00 m/m pace. 53 Degrees, sunny, windy. 11:50 am. Same thing as yesterday. I thought I would try a 3.8 mile run, but early on I could feel that I just was not ready, and kept it to a single lap in the park. It did feel good to be out on back to back days, and the park is beautiful this time of year, but one lap doesn’t seem like enough. Not when I would normally be doing 7 laps or so out there. I exercised, but it was such a miniscule amount of exercise I won’t write what I did as I would be embarrassed by it.

Wednesday, October 17th: Ran 3.8 miles in 29:54.93, a 7:52.35 pace. 59 degrees, mostly sunny. 4:00 pm. My hamstrings were sore out there today pretty much from the get go. I pushed about as hard as I could on today’s 2 lap park run. It does not show in my time, but I don’t care about that. That today was my first real run, and a short one at that doesn’t bother me, as any running, even mini runs like the last two days, is good running. Exercise info to follow if it’s worth putting down… It wasn’t. Sorry.

Thursday, October 18th: Ran 3.8 miles in 30:18.67, a 7:58.59 m/m pace. 62 degrees, sunny. 11:50 pm. Hamstrings were tight and sore today, made the running feel more difficult than normal. Which makes it official. I’m a runner again! I have been working after each run to keep the muscles warm and loose so they will feel better later. Hope it works. I don’t give a rats ass about speed, so long as I can simply keep myself running every day. Speed will come in time. No worries. I did exercise, but it wasn’t enough for me to write about it.

Friday, October 19th: Ran 4.42 miles in 35:47.74, an 8:05.91 m/m pace. 63 degrees, heavy rain. 12:00 pm. Hit the hills on the way to the park today. First hills in more than a month, felt good to do it, though I was fried at the top of the big hill on the way back from the park. I was not particularly interested in speed today, but I’d be lying if I didn’t admit that speed is always a thought in the back of my head when I’m out there. And today was no different. Had fun splooshing in the rain regardless.

Saturday, October 20th: Ran 5.1 miles in 39:46.53, a 7:47.94 m/m pace. 63 degrees, sunny. 3:45 pm. 2 laps in the park was what I had scheduled for today. I did that and felt like I had something left in the tank, and added 1.3 miles worth of hills to the end of the run. Ran the hills slower than the flat ground of the park, but not so much slower that I felt slow. Felt good going over 5 miles for the first time out there. Exercising the last few days may not have been noteworthy, but I think they’ve helped my getting back into shape for running a lot.

Sunday, October 21st: Ran 5.2 miles in 41:17.23, a 7:56.39 m/m pace. 60 degrees, sunny. 11:20 am. I was initially going to run 5.7 miles, 3 laps in the park. Could not, as the park was filled with thousands of people, or it looked like that anyway. Breast cancer walk. So I had to take to the hills. I did not feel ready for hills. Had to do the hills if I wanted to run, and I wanted to run. I was slow, but speed is not something I need at this point, as I am not 100% quite yet. Getting there though. Exercised, but not much

Monday, October 22nd: Ran 3.8 miles in 29:32.86, a 7:46.54 m/m pace. 60 degrees, sunny. 11:35 am. My left knee is feeling less than great, tight and sore, so I cut mileage today, was initially going to go 5.7 miles, 3 laps. I cut one lap out and left it at that. Maybe it was the hills and the increased mileage of the last 2 days. Maybe the distance short though it is, is too long for the knee right now. I’ll see how the knee is tomorrow, and decide on a course of action then, whether to take a day off, wear different shoes, or just go for it.

Tuesday, October 23rd: Ran 3.8 miles in 29:22.07, a 7:43.70 m/m pace. 63 degrees, cloudy, occasional drizzle. 11:40 am. Left knee is still not great, but it is feeling better today. Didn’t want to push the knee though, so I played it safe today. I did push as fast as I could while doing that, but that isn’t really all that quick. Had fun out there.

Wednesday, October 24th: Ran 3.8 miles in 29:17.51, a 7:42.50 m/m pace. 59 degrees, cloudy, humid. 2:25 pm. Even with the knee still experiencing mild swelling, I went out and ran on it. Seems about the same as yesterday. This may simply be the new normal as far as knee function is concerned. It works but it’s stiff. If that is how that works then so be it. If the knee isn’t an issue I may go longer, 5.7 miles or so.

Thursday, October 25th: Ran 3.8 miles in 29:15.63, a 7:42.00 m/m pace. 57 degrees, cloudy. 8:45 am. My lower back is sore after yesterday’s exercise. I woke up maybe an hour and a half before the run. Those two usually mean a slower time than the day before. But I pushed as much as I was capable of today, and I kept pace. Feel pretty good about that. But it did keep me from going longer today. I can go longer tomorrow.

Friday, October 26th: Ran 5.7 miles in 44:34.68, a 7:49.24 m/m pace. 62 degrees, cloudy. 3:30 pm. I did not try to push for speed here, as this is the longest distance I’ve run since coming back from injury on the 15th. It felt good to go the distance, and even better to think that the formerly bad left knee felt fine the whole way. Back has been sore the last two days but felt fine during the run. Happy that everything is rounding into shape.

Saturday, October 27th: Ran 5.12 miles in 41:16.63, an 8:03.71 m/m pace. 61 degrees, cloudy, humid. 8:45 am. My hamstrings felt sore from the first step I took today, so I took my time for the rest of the run. 1.26 mile run to the park +1 lap in the park + 1.96 mile run back home today. Ran lots of hills which also had an effect on how fast I could go. Got a stitch at about the 3½ mile mark that took a while to get rid of. By the end of the run the hammies felt better. Nice.

Sunday, October 28th: Ran 5.2 miles in 40:48.56, a 7:50.87 m/m pace. 55 degrees, cloudy, windy. 9:20 am. With winds gusting around 25 mph,This finally felt like a real autumn run. Winds kicking up, darkened skies, threatening rain, mid 50′s, normal autumn run weather. I didn’t look at the watch, or really even think about how fast I was going, I just went. Those are the best runs. Even with my hamstrings kind of tight, and the left knee not 100%, this one was nice. Good run.

Monday, October 29th: Ran 4.09 miles in 32:42.92, a 7:59.93 m/m pace. 55 degrees, heavy rain, heavy winds. 11:40 am. With Hurricane Sandy bearing down on the area, I decided to go for it. It was raining hard, and the winds were gusting to 45 mph, but I’ve run in that before, and I enjoyed the run. I took my time, especially with the run being a hill run in all that wind. I’m guessing that I did it at about the latest time I could have possibly done it. It’s getting worse out there. Had fun out there!

Tuesday, October 30th through Monday November 12th: NO RUN, NO EXERCISE. Between Hurricane/Superstorm Sandy, the Nor’easter that struck a week later, and just plain laziness, I did not run any of these days. I also ate like a pig. Put on like 15+ pounds. I shake like a bowl full o’ jelly at this point.

Tuesday, November 13th: Ran 2.02 miles in 16:26.56, an 8:08.39 m/m pace. 45 degrees, cloudy, windy. 4:00 pm. Felt good to just get out and run. I ran the 1.01 mile hill from Royal Oak and Victory to Martling and Clove and back once. No pain, no worries. Happy runner am I.

Wednesday, November 14th: Ran 2.44 miles in 19:35.52, an 8:01.77 m/m pace. 46 degrees, sunny, breezy. 2:10pm. Slightly longer hill run on the same hills as yesterday. 1.22 mile course instead of the 1.01 mile course. Slightly longer, a little bit faster. All runs should be that way. Enjoyable run on a brisk autumn day.

Thursday, November 15th: Ran 3.8 miles in 30:32.21, an 8:02.16 m/m pace. 42 degrees, cloudy, windy. 1:25pm. 2 laps in the park on a brisk day. Hamstrings felt less than 100%, but besides that I was fine. I need new shoes, running in the ones I have now is like running with a plank tied to my feet, does nothing for me.

Friday, November 16th: Ran 4.64 miles in 37:30.81, an 8:05.08 m/m pace. 43 degrees, partly cloudy, breezy. 1:30 pm. Felt a little faster than this today. I was initially gonna just run 2 laps in the park, but decided to add a hill to it, a single .42 mile hill on Victory, just to do it. It’s the steepest hill around here, a fun run no matter how I run it. Park was empty. Nice.

Saturday, November 17th: NO RUN NO EXERCISE. Day off, things to do, had no time.

Sunday, November 18th: Ran 4.64 miles in 36:28.17, a 7:51.58 m/m pace. 46 degrees, cloudy, breezy. 1:25 pm. I pushed hard on this one. Time doesn’t show it, but I did. Lungs felt like a blast furnace out there at times, which is great because that means I’m getting stronger, pushing the envelope. Have to do that to get better as a runner.

Monday, November 19th: Ran 4.42 miles in 35:25.26, an 8:00.82 m/m pace. 45 degrees, cloudy, breezy. 1:45 pm. 1 lap + the 1.26 mile run up and back to the park. I didn’t go 100%, but this was actually damn close to it, or what passes for almost 100% from me at this point. Early part of the run my knees were barking at me, pain went away after about a minute. Wind chill is starting to become a factor. Gonna have to stop wearing shorts soon, dammit.

Tuesday, November 20th: Ran 5.7 miles in 45:06.65, a 7:54.85 m/m pace. 48 degrees, cloudy. 12:50 pm. 3 laps in the park. It felt like I was pushing very hard out there today, despite the barely sub 8 minute mile pace. But that’s to be expected, can’t be fast yet, gotta get some everyday mileage under my feet before I can do that again. Felt good to go over 5 miles for the first time in what feels like forever.

Wednesday, November 21st: Ran 4.42 miles in 36:10.43, an 8:10.59 m/m pace. 46 degrees, cloudy. 5:05 pm. 1 lap + 1.26 mile run to the park and back. Slow today, but 1 ran a mere 30 minutes after waking up (don’t ask.) I’m never very fast when I do that, and today was no exception. I had fun out there running in the dark in the park though, and that is what mattered most today.

Thursday, November 22nd: Ran 4.81 miles in 38:06.31, a 7:55.32 m/m pace. 49 degrees, sunny. 10:15 pm. 2 laps in the park + 1.01 mile hill run back home. I was initially going to go 3 laps in the park, but I just didn’t feel like it. Felt like running the hills back home, so I did. Lost about a mile of distance, but I got more hills in. 7:51 in the park, 8:09 on the hills. Need to work on my speed on the uphills.

Friday, November 23rd: Ran 6.08 miles in 47:53.40, a 7:52.59 m/m pace. 51 degrees, sunny, breezy. 1:55pm. 1 lap in the park + 4.18 mile hill run on hills surrounding clove and silver lakes. Happy with both the distance and the time today. I didn’t think I was going to be sub 8 or go over 6 miles. That I barely did both bothers me not at all. I got faster on the hills today, 12+seconds per mile faster there today than yesterday. Nice.

Saturday, November 24th: Ran 4.96 miles in 38:44.85, a 7:48.71 m/m pace. 38 degrees, mostly cloudy, windy. 2:35 pm. Odd run, couldn’t complete 1 full lap in the park due to tree removal blocking off a portion of the park, so I ran slightly more than ½ of the park 2 times, plus the run there and an additional 3/4 of a mile or so added on. Fun run out there today despite all that. Very happy with the time I ran, surprised I was as fast as I was.

Sunday, November 25th: Ran 4.96 miles in 38:28.72, a 7:45.46 m/m pace. 37 degrees, cloudy, windy. 10:20 am. Same run as yesterday, different reason for running it. I was thinking about it before I got to the park, and all it took was seeing a truck passing through the park in the same part of the park as they were in yesterday to get me to run it again today. Brisk out there, 37 degree running in shorts is fun! Been exercising every day, btw. Just not writing about it.

Monday, November 26th: Ran 5.7 miles in 44:19.17, a 7:46.52 m/m pace. 45 degrees, mostly sunny, breezy. 3:20 pm. 3 laps in the park. It felt chillier than 45 degrees out there. I’m pretty happy about the fact that I’m keeping the pace fairly even around 7:45. I’m a good 15 pounds heavier than I should be, so 7:45 ain’t so bad. It’s a lot more fun running in the park now that it’s almost empty most of the time.

Tuesday, November 27th: Ran 5.2 miles in 41:59.53, an 8:04.52 m/m pace. 33 degrees, light snow/rain. 12:10 pm. Rain and snow slowed me down a bit, but not enough to account for being 18 seconds a mile slower than yesterday. Some days you have it, some days you don’t, and today I didn’t. It happens. No worries. Still enjoyable though, as the park was nearly empty. Nice.

Wednesday, November 28th: Ran 5.2 miles in 41:17.95, a 7:56.52 m/m pace. 35 degrees, mostly sunny, windy. 2:15 pm. Same run as yesterday. Faster, but not by much. Pushed myself pretty hard I thought, but it didn’t really show up in the result. I gave it everything I had, and while it was less than what I wanted, it wasn’t all that bad.

Thursday, November 29th: through Sunday December 2nd: NO RUN, NO EXERCISE. I crushed my right pinky toe on Friday morning, couldn’t walk without a limp for 2 days. I probably could have run on Sunday, didn’t.

Friday, November 30th through Sunday December 2nd:  NO RUN, NO EXERCISE.

Monday, December 3rd: Ran 3.54 miles in 28:48.14, an 8:08.17 m/m pace. 61 degrees, sunny. 3:55 pm. 1 lap, plus hills around the park. An amazingly warm day for early December. I was initially not going to run, but it was so nice I had to. Didn’t want to go long, so I kept it under a half an hour. I was not capable of going fast today either. That kind of annoyed me.

Tuesday, December 4th: Ran 3.54 miles in 28:00.46, a 7:54.70 m/m pace. 57 degrees, partly cloudy. 3:55 pm. Same run as yesterday. Same time of day as yesterday. Almost the same weather. Forty seven seconds faster. Nice. Feet are sore, but that’s because my shoes have no cushioning left at all. Nice out there today, it’s gonna get colder tomorrow and Thursday, so today was probably the last warm run until March. Enjoyed the run that much more as a result.

Wednesday, December 5th: Ran 3.8 miles in 29:36.45, a 7:47.48 m/m pace. 51 degrees, partly sunny, windy. 1:25 pm. 2 park laps. Ran the first lap at a decent clip, around 7:52 pace. Decided to push harder on the second lap and knocked 10 seconds per mile off of my first lap. That felt pretty good. I’ve been faster, but I’ll gladly take a 7:42 m/m lap at this point in my life in my current condition.

Thursday, December 6th: Ran 3.8 miles in 29:45.97, a 7:49.99 m/m pace. 38 degrees, sunny, breezy. 1:15 pm. Same distance as yesterday. I pushed harder today than yesterday but was slower, which is a bit of an annoyance, but it isn’t a surprise as it is 14 degrees cooler today. Feet were sore before I started running but they were fine afterwards. Go fig.

Friday, December 7th: Ran 3.54 miles in 28:19.53, an 8:00:09 m/m pace. 40 degrees, rain, breezy. 1:15 pm. 1 lap plus hills around the park. Took my time in the park today, busted it on the uphill though. Cold and rainy was not really an impediment, I don’t mind this weather. I could have gone longer had I wanted to. Might start longer runs soon. I’ll see.

Saturday, December 8th: NO RUN, NO EXERCISE.

Sunday, December 9th: Ran 5.44 miles in 43:36.51, an 8:00.97 m/m pace. 42 degrees, rain, breezy. 1:20 pm. 2 laps plus hills around the park. Pushed on the first lap in the park, and on the uphill at the end of the run. I don’t remember pushing for speed on the second lap or the downhill to start the run super hard, but I didn’t coast either. I’m happy with an 8 on a rainy cold Sunday afternoon.

Monday, December 10th: Ran 5.7 miles in 45:12.26, a 7:55.83 m/m pace. 58 degrees, cloudy, foggy, drizzle. 1:10 pm. 3 park laps. While I didn’t really push for speed today, I did try to keep my stride rate as high as was possible, which at this point isn’t as high as it was in the summer, call it 186 per minute max. Fun run today, I was thinking about going 4 laps, 7.6 miles, but I don’t think I’m quite there yet. A few more days and I should be.

Tuesday, December 11th: Ran 5.44 miles in 42:44.34, a 7:51.38 m/m pace. 45 degrees, partly cloudy, breezy. 1:30 pm. 2 laps plus hills around the park. I don’t know why, but running was extra difficult today. I had to stop half way through the second park lap, and barely had enough to finish the uphill at the end of the run. I hate stopping in mid run, but I didn’t feel like I could go any further at that point. Eating too much and sitting on my ass too much, that’s the problem. I can fix that. No worries.

Wednesday, December 12th: NO RUN, NO EXERCISE.

Thursday, December 13th: Ran 5.7 miles in 44:20.28, a 7:46.71 m/m pace. 43 degrees, partly cloudy, breezy. 1:35 pm. 3 park laps. I felt like I could have gone longer today. Felt good out there, better than I did on Tuesday. Relatively fast run for where I am at, shape-wise. Guess the day off really helped. Nice.

Friday, December 14th: Ran 5.44 miles in 43:08.99, a 7:55.91 m/m pace. 45 degrees, sunny, windy. 2:50 pm. 2 park laps plus the hills around the park. Busted it on the second half of the run, not so much on the first half. Had fun out there, felt like I could have gone longer.

Saturday, December 15th through Monday, December 31st:  NO RU, NO EXERCISE.

____________________

Thats it from here, America.  Might write more later, I’ll see.  Later!

Advertisements

September 2012 Running Commentary

Once a month I clear out the content on my Running Commentary page and place it here on the main page to make room for fresh content on that page. This is the September 2012 Running Commentary. Enjoy!

____________________

This month: 68.70 miles. Longest run: 7.6 miles (September 2nd and 3rd) Shortest run: 3.8 miles (September 7th, 15th, and 16th) 13 runs in 30 days during the month. Average run distance for the month: 5.284 miles

2012 Mileage total: 1439.09 miles Longest run of the year: 15.2 miles (March 11th, April 1st, May 4th) Shortest run of the year: 3.8 miles (Eight times). 199 runs on the year. Average run distance: 7.231 miles

____________________

The month started out for me relatively good.  I was just coming back from an injury in August and was going at a decent clip, running everyday, not super fast, but not slow either.  Then it happened.  My left knee seized up on me. And the problem was not just my left knee, it was also calf and hamstring injuries on the same leg.  I had a lump that was around the size of a golf ball on the back of my left leg near the knee where the hamstring and the calf meet.

And it would not go away, no matter what I did.  I soaked it. I rested it.  I iced it. Nothing.  So at this point I am just hoping that I heal up well enough where I can get back to regular running sometime in October. And by regular running I mean 5+ mile runs every day, not just lacing them up and going for a 2 mile mini run.

Normally, I write this up on the first of the month because I need to free up the space on the RC page because I am running on the first, I am posting this on the 16th because I had my first run of October the day prior, on the 15th, and that run was a mini run, a 1.9 miler.  Not a real run by any stretch of the imagination, not to this runner anyway.

I don’t think I’ve had that kind of layoff due to injury in 4 years.  I’ll get back on my feet, I’ll just have to be slow and extra careful.

____________________

Sat., September 1st:  Ran 5.7 miles in 43:06.86, a 7:33.83 m/m pace.  83 degrees, sunny.  5:30 pm.  A surprisingly good run.  The left knee/calf/hamstring issue while still there, seemed to simply not be an issue during the run.  The knee is still tight, and the calf still has a knot at the top of it, and the hamstring is still not 100%, but none of them seemed a major problem during today’s run.  As a matter of fact, only caution kept me from going longer today.  And I might go longer tomorrow if I feel just as good then.  I’ll see how the leg feels out on the paths.

Sun., September 2nd:  Ran 7.6 miles in 57:46:58, a 7:36.12 m/m pace.  78 degrees, cloudy, humid.  10:30 am.  I ran fast on the second lap, really pushed there.  Besides that though, not really a major effort.  And while I didn’t take my time, but I didn’t really bust my ass either.  The knee is not 100%, but was seemingly fine when I ran today, like yesterday.  Hamstring seemed a bit tight, calf was a non factor.  Hips seemed curiously tight, odd thing that. Enjoyable run though, all in all.

Mon., September 3rd: Ran 7.6 miles in 58:43.99, a 7:43.68 m/m pace.  77 degrees, cloudy, humid.  12:45 pm.  I was sore as hell after yesterday’s run, sore like I ran a 20+ miler, everything hurt.  I wasn’t sure why, seeing how I had only run 7+.  Initially I was going to go longer today, but declined, not wanting yesterday’s pain revisited upon me today.  And to make it easier on myself I also ran slower, making sure not to push too hard.  I feel a lot better after today’s run than I did after yesterday’s run.  Nice.

Tues., September 4th:  Ran 4.72 miles in 37:15.53, a7:53.62 m/m pace.  77 degrees, humid.  7:35pm.  I thought I was running pretty quick early.  Then I saw that I was about 20 seconds slower than I usually am.  It didn’t bother me, I just kept pushing.  I might not have been fast, but I ran a negative split.  I tweaked my left knee just a hair at work today.  Might have unconsciously had an effect on my effort today.  Dunno.

Wed., September 5th:  Ran 4.72 miles in 35:22.27, a 7:29.63 m/m pace.  79 degrees, cloudy, humid.  7:30 pm.  I was surprised that I ran a lot faster today than yesterday.  My left knee was sore and feeling less than great all day.  I overstretched something in there yesterday afternoon at work, and it’s just not 100%.  I can’t explain it, so I won’t try.  A good run isn’t something I am going to argue with.  Had fun running in the dark on the hills today.  Might finally get to exercising tonight, dunno though.  I’ll see.

Thur., September 6th:  Ran 5.6 miles in 41:51.76, a 7:28.52 m/m pace.  79 degrees, cloudy, humid.  7:40 pm.   Pushed hard on the hills after work.  Felt bad early, like a controlled speed hobble due to a problem with my left knee, which is getting worse.  I felt much better within a few minutes, and really just let fly.  The knee is a problem though.  It bears watching.

Fri., September 7th:  Ran 3.8 miles in 29:21.50, a 7:43.55 m/m pace.  80 degrees, sunny.  10:40 am.  The knee which was bad before has in fact gotten worse.  I was going to run longer today but had to cut the run short because today’s whole run felt like a controlled hobble.  I was frankly lucky to manage even 3.8 miles today.  Hoping it feel better tomorrow.

Sat., September 8th:  NO RUN NO EXERCISE.

Sun., September 9th:  NO RUN NO EXERCISE.

Mon, September 10th:  NO RUN NO EXERCISE.

Tues., September 11th:  NO RUN NO EXERCISE.

Wed., September 12th:  NO RUN NO EXERCISE.

Thur., September 13th:  NO RUN NO EXERCISE.

Fri., September 14th:  NO RUN NO EXERCISE.  Knee was an issue the entire week, could not run.  Dammit.

Sat., September 15th:   Ran 3.8 miles in 29:27.72, a 7:45.25 m/m pace.  72 degrees, sunny.  4:30 pm.  Knee felt good after the week off.  Didn’t push hard, was happy simply with running again. 125 knuckle push-ups.

Sun., September 16th:  Ran 3.8 miles in 28:39.55, a 7:32.51 m/m pace.  70 degrees, sunny.  I was surprised that I could get this close to a 7:30 m/m pace this soon.  Felt good, ran the second park lap faster than the first by over 20 seconds.  Nice.  150 knuckle push-ups.

Mon., September 17th:  Ran 5.7 miles in  43:36.09, a 7:38.96 m/m pace.  69 degrees, sunny.  It felt good to move over 5 miles 3 days after starting up training again.  Third and last park lap was  nearly 30 seconds faster than the first lap.  Felt good.  150 knuckle push-ups.

Tues., September 18th:  NO RUN NO EXERCISE.  Very heavy rains, winds and the threat of a tornado kept me indoors for this one.

Wed., September 19th:  Ran 5.77 miles in 43:51.29, a 7:36.02 m/m pace.  67 degrees, sunny, breezy.  3:30pm. 2 laps in the park + a roundabout run home from Royal Oak road and Victory Blvd.  Park was loaded with kids today, left after those 2 laps because of the foot traffic in the park.  No issues with the knee.  Excellent.

Thur., September 20th:  Ran 4.74 miles in 36:00.53, a 7:35.80 m/m pace.  63 degrees, cloudy, windy.  7:40 pm.  Pushed hard on the hills testing out my knee.  Felt kinda paranoid out there, thought I smelled something when I left the house.  Went running anyway. Felt bad about it, ran fast to get home to make sure everything was OK, but never once thought about not running.  Nothing happened while I was gone.  Happy about that.

Fri., September 21st:  Ran 5.15 miles in 40:11.97, a 7:48.34 m/m pace.  68 degrees, clear, breezy.  7:30 pm.  Hill running at night on a bad knee.  Had fun even with the bad wheel.  Left knee feels tight, back of the knee and the outside of the knee.  I’ve had worse.  No worries.

Sat., September 22nd through the September 30th:  NO RUN, NO EXERCISE.  A combination of knee, hamstring, and calf injuries, all on my left leg, have sidelined me for the duration. I will return to running when I am healthy enough to run.  When that is I have no idea.

August 2012 Running Commentary

Once a month I clear out the content on my Running Commentary page and place it here on the main page to make room for fresh content on that page. This is the August 2012 Running Commentary. Enjoy!

_______________________

This month: 140.86 miles. Longest run: 10.9 miles (August 12th) Shortest run: 3.8 miles (August 26th, 27th and 31st) 22 runs in 31 days during the month. Average run distance for the month: 6.402 miles

2012 Mileage total: 1370.39 miles Longest run of the year: 15.2 miles (March 11th, April 1st, May 4th) Shortest run of the year: 3.8 miles (February 6th, May 22nd, August 26th, 27th, 31st). 186 runs on the year. Average run distance: 7.367 miles

_______________________

Things were going so well until I hit that spot on the 17th where my left calf/ hamstring/ knee really became an issue.  Whether it was because of the new sneakers, the older ones finally catching up with me, or the fact that I’m just a fragile human being I know not.  What I do know is that the entire area around the back of my left knee is a serious issue.  There is at this point (9/1/12) a smallish lump at the back of the knee just at the very top of my calf, and there is also soreness in the hamstring.

And on top of that the damn knee is stiff and feels unstable.

I am running on it, regardless.  Not far and by and large not fast, but I am running on it.  Because the issues that are there while daunting, are not in fact that major, and the pain is minor when it is there at all.  So because of that I am not taking a hiatus from running.  I think… hope is maybe a better word, that I can run through this injury.

I was just coming back from feeling the effects of an injury, just getting to a point where I felt comfortable running longer again. I am deeply disappointed that I was not able to run longer this month because my body decided to fail me.  I am going to be fine.  I am going to be a runner, long distance runner eventually.  It will happen, even if my body does have a propensity to try and make me sit down and get fat.

Exercising was cut off at the end of the month, and will begin again sometime at the beginning of September.

The hope is to try to get up to around 200 miles on the month for September, though with the knee as it is makes that a bit of a stretch.  One can hope.  As long as the legs can get me out the door and I can get my head to the place past the doubts about my slowly aging body and to where running starts, it is possible.

_______________________

Wed., August 1st:  Ran 5.82 miles in 43:10.78, a 7:25.15 m/m pace.  74 degrees, cloudy, breezy, humid.  7:25 pm.  Starting my post work hill runs early this year.  Last 2 years I haven’t done it till around mid to late September.  Hills are good, they make me strong, and they make me faster.  Which is why I’m especially happy with my first one being sub 7:30.  My knee was wobbly early, but it stopped bothering me and I flew around the hills.  Felt good.  200 knuckle push-ups.

Thur., August 2nd:  Ran 5.82 miles in 42:02.69, a 7:13.45 m/m pace.  88 degrees, cloudy, humid.  7:30 pm.  Second day of hill runs in a row, and I pushed as hard as I could early.  Didn’t realize I was pushing quite so hard until I hit my first uphill mile split and hit a 7:25.  That’s pretty damn good, as far as I’m concerned.  Twenty two second negative split as well.  Nice.  110 chin-ups.

Fri., August 3rd:  Ran 5.82 miles in 42:38.08, a 7:19.53 m/m pace.  85 degrees, cloudy, breezy, humid.  7:35 pm.  Went out today thinking that I’d take it easy.  And it kinda felt like I was early, but I hit the first marker at nearly the same time that I had the day before.  I didn’t want to go all out, so I reigned it in just a hair after that.  Went for it near the end of the run just to do it, just because it felt like the right thing to do.  Good run.  250 knuckle push-ups.

Sat, August 4th:  Ran 8.7 miles in 1:05:42.29, a 7:33.13 m/m pace.  81 degrees, partly cloudy, humid.  6:50 pm.  Hills and humidity beat my ass on this run.  I was initially going to run the 2.02 mile up and back from Royal oak to Martling and Clove 4 times.  Altered before I began, ran the 2.44 mile up and back to Broadway twice, then ran a longer up and back on the same initial track but took it to clove and victory. I was pretty consistent through the run.  120 chin-ups.

Sun., August 5th:  Ran 9.62 miles in 1:14:29.81, a  7:44.63 m/m pace.  91 degrees, mostly sunny, breezy, humid.  12:20pm.  Was thinking of going longer but heat and humidity shortened it.  Initially thinking 11.4 miles minimum, but after 3 laps I had nearly nothing left, so I did one more lap(7.6 miles total.)  Then I walked to a spot near the exit of the park and ran hills (2.02 miles) from there home.  I was slow on the hills(7:58.24), but I was beat, and frankly I’m fine with it.  300 knuckle push-ups.

Mon., August 6th:  Ran 5.82 miles in 43:12.80, a 7:25.49 m/m pace.  82 degrees, clear.  7:45 pm.  Finished after dark, making this (technically) the first night run I’ve done in at least 6 months (I think, maybe more maybe less.)  I took it easy early and the effort got greater and greater as the run went on.  Had a bit of a tension headache from work. I dunno that it had much of an effect on the run, but I felt it the whole run.  120 chin-ups, done 10 at a time, every few minutes.

Tues., August 7th:  Ran 9.5 miles in 1:12:06.22, a 7:35.39 m/m pace.  81 degrees, partly cloudy. 11:05 am.  I had no idea walking out the door how long I would run, nor how fast I would try to run.  Usually I have some idea.  Not today.   Didn’t change much pace wise, or any other way, just went out without a plan.  Pretty quickly realized this was going to be a 5 lap run.  The number felt right, so I went for it.  250 knuckle push-ups, done 25 at a time, every 3 minutes.  Done in 27 minutes.

Wed., August 8th:  Ran 5.82 miles in 42:59.30, a 7:23.17 m/m pace.  82 degrees, cloudy, humid.  7:25 pm.  This run felt like a hard slough through rough terrain.  It just beat my ass into the dirt.  Doesn’t matter, I was still pretty damn fast, and I’m happy about it.  This was close to maximum effort, and was as much as I could give on this day.  Back of my left knee felt funny for a second out there.  It’s done that a few times.  No idea why, it bears watching.  120 chin-ups, done same as last time.

Thur., August 9th:  Ran 5.82 miles in 42:46.75, a 7:21:02 m/m pace.  80 degrees, cloudy, humid.  7:45 pm.  Stopped twice for traffic, both stops lasting about 3 seconds, and once because I had a stitch that would not go away.  That lasted a minute, and happened at the 36:28 mark at 4.93 miles.  The time would have probably been slower without the stops.  I was busting my ass up the hill on my second run up it, 20 seconds faster than the first run up. Kicked my ass.  275 knuckle push-ups, 11 sets of 25 kpu’s in 30 minutes.

Fri., August 10th: Ran 9 miles in 1:07:58.54, a 7:33.17 m/m pace.  81 degrees, cloudy, breezy, humid, light drizzle near end of run.  10:05 am.  Tried keeping my feet as fast as I could today, and stretched my stride whenever possible.   Wasn’t sure I’d be able to hold the pace, legs felt kinda tired early, but that went away as the run went on.  Passed the 1300 mile mark on the year today, my 45th birthday.  Nice.  120 chin-ups.

Sat., August 11th:  Ran 7.6 miles in 57:25.35, a 7:33.33 m/m pace.  83 degrees, partly cloudy, humid.  6:30 pm.  Ran with new sneakers today.  Those sneakers, the Asics Gel-Scram, weren’t too bad.  My feet were kinda sore at the end of the run, dunno what that was about.  I was fastest on the last lap, a 7:23.  Longest run week since the end of April.  Nice.  200 knuckle push-ups.

Sun., August 12th:  Ran 10.9 miles in 1:22:58.22, a 7:36.71 m/m pace.  82 degrees, sunny.  9:35 am.  I did not push for speed today, as I wanted to see how the new sneakers would hold up on a longish run.  Not too bad to be honest.  Feet are again sore, but I can add extra cushioning.  These things are light, feel more like racing flats than regular run shoes.  Nice morning for a run, felt good to run in the sun without too much humidity for once.  200 knuckle push-ups.

Mon., August 13th:  Ran 5.82 miles in 42:31.63, a 7:18.42 m/m pace.  83 degrees, partly sunny, breezy.  7:30 pm.  Monday evening hills felt good this time around.  Less humidity made the running easier.  New lighter shoes I think made a few seconds difference.  That could be in my head, we’ll see in a few weeks after I’ve been running in them regular for a while.  110 chin-ups.  Shortened the time between sets and cut one set out.

Tues., August 14th:  Ran 5.82 miles in 42:37.04, a 7:19.35 m/m pace.  78 degrees, cloudy, humid.  7:25 pm.  Busted my butt out there.  Worked harder today than yesterday, the humidity made it more difficult going.  I was faster on the second half than the first, 39 seconds  negative split.  Pretty happy about that.  No exercise, no time for it today, dammit.

Wed., August 15th: NO RUN, NO EXERCISE.  Thunderstorms and lightning (and my wife’s insistence) kept me home.

Thur., August 16th:  Ran 7.66 miles in 56:28.35, a 7:22.34 m/m pace.  82 degrees, clear.  7:35 pm.  Had one stop at the 3 minute mark, traffic stop.  I enjoyed pushing myself today, pushed as hard today as I do most everyday.  Thought as I ran “I have to stop saying I pushed hard today.  I push this hard every day.”  And I do.  But I feel like I have to say it.  Because it’s true.  250 knuckle push-ups, most done while making dinner.

Fri., August 17th:  Ran 6.66 miles in 49:54.00, a 7:29.54 m/m pace.  86 degrees, clear.  7:45 pm.  Happy hill run.  Enjoyed running in the twilight and darkness tonight.  Ran in the older sneakers today, and my feet did feel more comfortable at the end of the run, less sore today than yesterday.  That tells me that the new sneakers are good for shorter runs, but not for longer ones.  No worries. 125 knuckle push-ups, 50 chin-ups.  I only had a few minutes to play with.  This workout only takes a few minutes.  Works for me.

Sat., August 18th:  NO RUN, NO EXERCISE.

Sun., August 19th: NO RUN, NO EXERCISE.

Mon., August 20th: NO RUN, NO EXERCISE.  I find this entire thing troubling.  I was out for the two days prior with tightness in my left knee.  Today the knee issue had nearly cleared up.  I went out to run, and my right calf which had been tight all day, cramped on me, and I found I could not move well or fast.  I don’t need to move fast, but I need to be able to run without discomfort.  Can’t do that now.

Worst of all I had no problem with not being able to run.  I was fine with walking home without running.  THAT bothers me more than any damned injury.  I am a runner, I’ve prided myself on that for years.  I don’t want to even begin to think that I’ve lost the will to run.  Running is how I’ve kept myself sane through all the insanity the world has thrown at me over the years.  Dunno what I’d do without it.

Tue., August 21st: NO RUN, NO EXERCISE.

Wed., August 22nd: NO RUN, NO EXERCISE.

Thur., August 23rd: NO RUN, NO EXERCISE.

Fri., August 24th: NO RUN, NO EXERCISE.

Sat., August 25th: NO RUN, NO EXERCISE.

Sun., August 26th:  Ran 3.8 miles in 29:54.32, a 7:52.18 m/m pace.  81 degrees, sunny.  2:30 pm.  First run in over a week, since the 17th.  One stop at the halfway point.  The left knee was sore, and the back of that knee felt tight, so whatever I did to this damn thing is not fully healed.  It is however good enough to run on.  At least short distances, and at least as slow as I ran today.  I thought about pushing to see what I could do, but I don’t want to aggravate whatever the injury is, so slow and steady until this thing is healed.  No exercise.

Mon., August 27th:  Ran 3.8 miles in 29:30.17, a 7:45.83 m/m pace.  80 degrees, mostly sunny humid.  9:25 am.  One stop at halfway point.  Early non work day run, same distance as yesterday.  The stop was more to measure how I felt than me having any actual need for a break.  The knee gives me problems when I push off.  If I don’t watch when I push off the knee feels like it hyper-extends backwards and that is what hurts, what causes the pain on the inside of the left knee.  No exercise.

Tues., August 28th:  Ran 4.42 miles in 34:52.86, a 7:53.49 m/m pace.  82 degrees, clear.  7:40 pm.  Night run, one lap in the park +the 1.26 mile run down and back.  I wanted to see how well the knee would stand up to the hills on the up and back.  Not too bad I think.  It was sore but clearly I’m doing better.  Had fun out there except for the guy riding his bike in the dark in the park with a flashing headlight.  Blinded me, made it impossible for me to see where the hell the road was and where I was going.  Good otherwise.  60 chin-ups.  Bare bones minimum exercise, dunno if I even broke a sweat. That sucks.  Gotta work harder.

Wed., August 29th:  Ran 4.42 miles in 33:43.32, a 7:37.76 m/m pace.  77 degrees, clear. 7:40 pm.  Pushed harder and faster today.  I wanted to see how the leg and the knee would respond to some extra speed.   The left hamstring tightened up on me, but not so bad that I had to stop or anything.  I did run in the park faster than expected, but I guess the hills slowed me down a bit, as I was sub 7:30 in the park.  No worries.  Speed will come as the knee gets better.  No exercise.

Thur., August 30th:  Ran 4.42 miles in 33:44.69, a 7:38.07 m/m pace.  82 degrees, clear.  7:25 pm.  I wasn’t pushing for speed like I did yesterday.  Still ran about as fast as I did yesterday.  Kinda surprising.  My left knee itself is feels tight, and the left hammy is sore, as is the left calf.  The entire rear left muscle chain is a mess right now.  Sore when walking, the knee just feels wrong.  But it worked fine, pain free throughout the run.  I don’t get it, but I won’t complain.  No exercise until the beginning of the month.  Taking a break.

Fri., August 31st:  Ran 3.8 miles in 28:26.82, a 7:29.16 m/m pace.  87 degrees, clear.  5:40 pm.  One stop.  I felt a twinge in the back of my left knee during the second lap of a scheduled 3 laps run and cut the run short.  The one thing I want to do is run, but the one thing I don’t want to do is injure myself by pushing myself too hard.  So better to back off and just heal up.

___________________

That’s it from here, America.  G’night.

July 2012 Running Commentary

Once a month I clear out the content on my Running Commentary page and place it here on the main page to make room for fresh content on that page. This is the July 2012 Running Commentary. Enjoy!

______________________________

This month: 189.70 miles. Longest run: 11.4 miles (July 14th, 22nd, 28th) Shortest run: 5.2 miles (12 times in July) 27 runs in 31 days during the month. Average run distance for the month: 7.025 miles

2012 Mileage total: 1229.53 miles Longest run of the year: 15.2 miles (March 11th, April 1st, May 4th) Shortest run of the year: 3.8 miles (February 6th, May 22nd). 164 runs on the year. Average run distance: 7.497 miles

______________________________

I came up short as far total distance I wanted to run on the month.  But this is only a minor disappointment.  I came close, only 10.3 miles short and the only reason I missed my 200 or more miles goal was the fact that I took four days off for all the right reasons.  I got to longer runs when I could, and work is what kept some of my run distances down, so I’m not going to complain.

I’ll take more money and lower mileage if that’s what it takes to survive.  But the long runs when I got to them were good.  Nothing longer than 11.4 miles is another mild disappointment, but one I’ll get over.  There are longer runs in my future.  I’m not offhand worried about that.

July was all about speed. I had a great many runs that were very fast.  Six runs that were sub 7:15.  Fourteen or fifteen runs that were sub 7:30.  Some of them in the blazing heat, where my numbers usually slow down.  I’m very happy about that.

And the exercise was adequate at the very least.  Exercised every day I ran, which may be a first for me.  Usually I slack for at least a day or three. Not this month.  I’m feeling stronger and dammit it’s fun sweating every day like that.

Next month’s goals are similar to my goals for July. 200+ Miles and exercise every day.  And at least 1 15+ mile run.

Sounds like a plan.

______________________________

Sun., July 1st:  Ran 9.52 miles in 1:14:29.80, a 7:49.51 m/m pace.  93 degrees, sunny, windy.  11:15 am.  This was 2 runs separated by a few minutes.  First run was 5.7 miles, 3 laps in the park, in 44:10.21.  The second was 3.82 miles, hills around the park,  in 30:19.59, a 7:56.33 pace.  It was hard running in the heat, but I wanted to get some distance in, so after stopping at lap 3 in the park, I wanted to see what I could do and ran the hills around the park.  Hard running, but good running.  150 knuckle push-ups, 72 chin-ups.

Mon., July 2nd:  Ran 5.2 miles in 37:41.90, a 7:14.98 m/m pace.  86 degrees, sunny.  7:20pm Absolutely busted my ass on this one.  Thought I was pushing too hard to be honest, I wasn’t sure I’d be able to keep up this pace for the entire run.  I don’t know that I’m acclimated to the heat, but a 7:15 in this makes it seems like I’m at least close to it.  225 knuckle push-ups.

Tues., July 3rd:  Ran 5.2 miles in 39:56.02, a 7:40.77 m/m pace.  86 degrees, sunny.  7:45 pm.  Took my foot off of the gas today.  Well I pushed hard at the end of the run, but it wasn’t close to yesterday’s effort.  I did not feel like pushing that hard today, so I didn’t.  Kewl.  I’m planning on going long tomorrow, so there was no real reason to go nuts today.  No pain, no injuries to speak of.  Kewl.  80 chin-ups.

Wed., July 4th:  Ran 9.5 miles in 1:13:15.19, a 7:42.65 m/m pace.  87 degrees, sunny, humid.  10:25 am.  I wasn’t pushing super hard, but I wasn’t taking it easy out there either.  And while I didn’t push super hard, the effort to keep that pace up as the temperature went up became greater as the run went on.  7:42 is not really fast, but 7:42 over 9+ miles in a heat wave isn’t exactly a joke either.  225 knuckle push-ups.

Thurs., July 5th: NO RUN, NO EXERCISE.  Tired.  Wife asked me to stick around. I stuck around.

Fri., July 6th:  Ran 6.32 miles in 48:54.93, a 7:44.38 m/m pace.  92 degrees, mostly cloudy.  7:25 pm.  Took it kinda slow on the hills today, ran faster in the park.  The hills in the heat are difficult, and it was worth the effort.  Really felt good out there running them today.  Not fast on the hills, but that wasn’t the point.  Felt good to run that hill.  80 chin-ups.

Sat., July 7th:  Ran 5.7 miles in 43:16.07, a 7:35.45 m/m pace.  96 degrees, sunny, humid. 10:50 am.  This was initially going to be a 7.6 mile run, but I cut one lap off because I didn’t want to push any further in the heat than I already had.  I pushed hard out there, as hard as I could in this.  This felt like a 100% effort out there.  But then again, that’s probably also the heat.  I’m kinda surprised that I’m not better acclimated to it.  Temps have been hovering in and around the 90′s for the better part of 3 weeks.  225 knuckle push-ups.

Sun., July 8th:  Ran 7.6 miles in 56:37.16, a 7:26.99 m/m pace.  87 degrees, partly sunny.  3:35 pm.  I was going to stop after 3 laps, but decided to add a lap just before I finished the 3rd lap.  I had decent speed for the first half of the run but got quicker as the run went on, ran a negative split, but I’m not exactly sure how much faster I was during the second half, 30 seconds or so I think.  I had fun out there today.  88 chin-ups.

Mon., July 9th:  Ran 6.06 in 44:49.35, a 7:23.78 m/m pace.  82 degrees, sunny.  3:55 pm.  Three 2.02 up and backs on the hills.  Started out pretty quick on the downhill, a pretty easy thing to do, and got faster as the run went on.  Ended on a real upbeat note, hit the last uphill at a 7:31 pace, I’d run the previous uphills better than 10 seconds slower than that.  Cooler and less humid made running faster easier.  Kewl.  275 knuckle push-ups.

Tues., July 10th:  Ran 5.2 miles in 37:59.05, a 7:18.27 m/m pace.  82 degrees, partly cloudy.  7:20 pm.  Speed to burn today.  Felt fast the entire run, actually found a gear I hadn’t hit in a long when passing a crowd of people.  I stretched my stride out there a little, but most of the speed came from a fast stride, not a very long one.  Over 200 steps per minute out there on average.  I could have gone longer, and didn’t only because I had stuff to do at home after the run.  96 chin-ups.

Wed., July 11th:  NO RUN, NO EXERCISE.

Thur., July 12th:  Ran 5.2 miles in 37:33.80, a 7:13.42 m/m pace.  81 degrees, partly sunny.  7:40 pm.  Had a rough commute home, took it out on the course.  Ran fast and felt good getting the commute out of my system doing it.  Something small and furry ran into my right foot on the first lap.  Something got caught under my foot in my shoe and I had to stop to get it out. Didn’t matter. Still had fun out there.   One of these days I am going to run long. When?  I dunno, but dammit, I’m gonna.  Soon. 225 knuckle push-ups.

Fri., July 13th:  Ran 5.2 miles in 37:55.94, a 7:17.68 m/m pace.  81 degrees, cloudy, humid.  7:30 pm.  Busted my butt out there today, and the humidity made it a hair harder than normal, but I had fun letting fly.  The threat of rain must’ve kept some people out of the park, there weren’t too many people out there today.  Which was nice. I’ve had 5 straight fast runs makes me really happy.  The fact that those runs were short doesn’t matter.  The long runs are around the corner.  96 chin-ups.

Sat., July 14th:  Ran 11.4 miles in 1:26:50.85, a 7:37.09 m/m pace.  82 degrees, partly sunny, humid.  3:45 pm.  First 10+mile run since May 12th. I wasn’t sure how long I was going to go, I just wanted to go as long as I could.  Decided to go 6 laps after I hit the end of lap 4 and felt fine.  On top of running long, I hit my fastest lap on my last one, running a 7:27.36 pace on the last 1.9 miles.  That felt good.  Really enjoyed going long.  250 knuckle push-ups.

Sun., July 15th:  Ran 7.6 miles in 58:29.03, a 7:41.71 m/m pace.  85 degrees, cloudy, humid.  12:10 pm.  This run was as hard an effort as yesterday’s, given today’s soreness and muggier conditions. I actually thought of cutting the run shorter than 7.6 because I just wasn’t feeling up to it.  After a slow start, I got two decent laps in and said to myself “I can go one more lap.”  And then I did it.  104 chin-ups. Finally over 100 chins for a single workout.  Took long enough.

Mon., July 16th:  Ran 5.2 miles in 39:05.47, a 7:31.05 m/m pace.  90 degrees, partly sunny.  7:35 pm.  Kept my feet as fast as I could today, and  ran pretty well as a result even with the heat and humidity.  I worked hard in a warehouse with no A/C today, and that took a lot out of me today before I even got out to run, so I was kind of surprised that I was able to run as well as I did today.  Good run.  250 knuckle push-ups.

Tues., July 17th: NO RUN, NO EXERCISE.  Got stuck on the train coming home for an hour.  No time to run.

Wed., July 18th:  Ran 5.2 miles in 38:46.96, a 7:27.49 m/m pace.  77 degrees, cloudy, humid.  7:30 pm.  Ran  pretty hard early.  I didn’t realize until I got to the beginning of the second half of the run that I was moving a few seconds slower than expected. So I picked up the pace on the second half, and managed to bust out a 20 second negative split.  I felt pretty good about that, because while I was slower than I wanted to be, I wasn’t that slow.  80 chin-ups.  As much as I could get done before I hit the 10:00pm work night cutoff time.

Thur., July 19th:  Ran 5.2 miles in 38:52.74, a 7:28.60 m/m pace.  74 degrees, cloudy, humid.  7:30 pm.  I ran nearly as fast today as yesterday, despite not pushing nearly as hard today.  This effort was less of a strain than usual, and that was a nice change. Then again that strain of late came from extreme hot weather, so it isn’t a surprise really that this run was just easier.  200 knuckle push-ups.

Fri., July 20th:  Ran 9.5 miles in 1:13:39.05, a 7:45.16 m/m pace.  65 degrees, cloudy, humid, drizzle.  11:35 am.  I focused on stretching my stride in spots, and on keeping my stride rate high in others.  What I did not do was put the two together and really bust my ass.  I didn’t want to, because it was absolutely beautiful out and I decided to just enjoy it.  After nearly a month of unrelenting heat this cool spell feels great. 104 chin-ups.

Sat., July 21st:  Ran 7.1 miles in 53:14.08, a 7:29.87 m/m pace.  74 degrees, sunny.  2:45 pm.  I walked out of the house feeling a little tired and not sure about how the run was going to go.  So how was it?  Fantastic! The run felt effortless at times out there.  Oddly, I never felt like I was giving 100% out there, but I was motoring out there nonetheless.  Feet were fast, and I was happy.  The weather was nice, the park wasn’t overpacked, and I really had fun out there.  250 knuckle push-ups.

Sun., July 22nd:  Ran 11.4 miles in 1:27:51.69, a 7:42.42 m/m pace.  82 degrees, mostly sunny, breezy.  11:50 am.  Most of the run was relaxed.  Ran the 3rd lap pretty fast.  Some guy who had fun running just fast enough to stay ahead of me, regardless of the pace I ran … the asshole.  That shit is just rude.  The asshole pulled off the paths after a few minutes.  Run was truly fun before and after that.  104 chin-ups.

Mon., July 23rd:  Ran 7.1 miles in 53:39.89, a 7:33.50 m/m pace.  80 degrees, sunny, humid.  8:55 am.  Early run on a day off.  Decided to go early with storms on the way and hot weather coming back.  I’m kind of surprised at my pace here.  I felt very slow today, like I could not get my feet moving today.  While 7:33.5 isn’t very fast, it’s faster than I thought I was.  I’m happy with the time.  General soreness is becoming an issue, I haven’t been stretching, need to get back on track with that.  250 knuckle push-ups.

Tues., July 24th: Ran 5.2 miles in 38:50.03, a 7:28.08 m/m pace.  87 degrees, cloudy, humid, occasional rain.  7:35 pm.  Consciously moved my feet with as much speed as I could after working the loading dock.  Then again, this is about the average pace I run at this distance no matter the circumstances.  Most of the 5.2′s I’ve run this month have been within 30 seconds of the time I ran today.  So fast feet are no big deal I guess.  I’m pretty consistent, regardless.  80 chin-ups.  Less than normal, for a reason.  I increased the amount of them I do per set, and dropped the amount of sets.  I’ll pick the numbers up again after a few days, no worries.

Wed., July 25th:  Ran 5.2 miles in 37:28.41, a 7:12.38 m/m pace.  82 degrees, partly cloudy.  7:25 pm.  Busted my ass today, and had more in the tank, speed-wise, for some reason.  Not arguing, I like being fast.  A few degrees cooler, much less humid, feet felt better after work today than normal, all factors I guess.  Park was packed with runners this evening.  My people are legion…during good weather anyway.  250 knuckle push-ups.

Thur., July 26th:  NO RUN, NO EXERCISE.  Lightning and the threat of tornadoes kept me from running.  I could have worked out.  Didn’t.

Fri., July 27th:  Ran 7.6 miles in 56:24.71, a 7:25.35 m/m pace.  88 degrees, sunny, humid.  3:40 pm.  Immediately tried to get my feet moving as fast as I could, and kept the stride rate as high as possible the entire run.  It was actually pretty easy going today, though I was feeling tired until I started up.  Hit the first lap at a 7:32 pace.  Last lap was my fastest lap of the 4 park laps, a 7:19 pace.  Nice.  90 chin-ups.

Sat., July 28th:  Ran 11.4 miles in 1:28:07.26, a 7:43.79 m/m pace.  80 degrees, cloudy, breezy, humid.  11:20 am.  Just going this long with the humidity as high as it is today was an effort unto itself.  Didn’t think about going fast today, all I wanted to do was get another 10+ miler under my belt. Long tomorrow as well, methinks. My toes are sore as are my calves, but that happens and I really don’t mind.  200 knuckle push-ups.  Did’em late, was kinda tired, just did’em to do’em, to be able to say I did some kind of exercise today.

Sun., July 29th:  Ran 9.5 miles in 1:11:53.89, a 7:34.09 m/m pace.  75 degrees, cloudy, humid.  11:45 am.  Went out moving pretty quick from the get go, and did what I could to keep that up the entire run.  Busted my ass, especially on that last lap.  14:04, a 7:25 pace, on that last lap, fastest lap of the day.  That always feels nice, when I can take a long run and tack the best lap on at the very end, after running hard the whole way. 100 chin-ups.

Mon., July 30th:  Ran 5.2 miles in 37:45.63, a 7:15.69 m/m pace.  74 degrees, partly sunny.  7:15 pm.  Busted my butt out there and was pretty damn quick despite sore feet.  Had a decent negative split, 15 seconds.  Hit it very hard on the second park lap, there were kids there, and damn they were quick.  Tried to quicken my pace to keep up.  Couldn’t.  Not bothered too much, they’re 1/3rd my age and I did well.  Had fun running tonight.  200 knuckle push-ups.  As much as I could get done in the few minutes I had at the end of my day.

Tues., July 31st:  Ran 5.2 miles in 37:32.07, a 7:13.09 m/m pace.  72 degrees, sunny.  7:15 pm.  Felt kinda odd at the beginning of my run. For some reason my stride just felt funny, like there was something wrong with the way I was running, like I was landing wrong.  It went away after a few minutes, and after that I flew.  I was fast yesterday, and faster today.  Felt really nice to really burn two days in a row.  I am thinking of starting to go longer and run hills after work starting tomorrow.  I’ll see.  100 Chin-ups.

______________________________

That’s it from here, America.  Yesterday’s story will continue tomorrow.  My promise.  G’night.

Distraction Invites Attention

Pic of the day, part i: Slavs in their Original Homeland: Between the Turanian Whip and the sword of the Goths, By Alphonse Mucha

_________________________

If we are uncritical we shall always find what we want: we shall look for, and find, confirmations, and we shall look away from, and not see, whatever might be dangerous to our pet theories. In this way it is only too easy to obtain what appears to be overwhelming evidence in favor of a theory which, if approached critically, would have been refuted.

Karl Popper, The Poverty of Historicism

_________________________

Continued from last time:

The humidity in the air made breathing the air difficult after waking up in and being in nothing but air conditioning since I had walked in the door from the previous nights running at 8:15 pm yesterday. Thirteen hours or so later I am back at it, getting read to run. I only ran 5.2 miles last night, and I’m not running very long this morning, i’m gonna go 7.6 miles this morning. This is going to be a slow one though, as an early run after a night run isn’t the easiest thing to do.

But the relatively short distance makes me wonder whether I can get some speed going this morning.

The sun is beating down hard this morning, I can feel the fire on my head even with my baseball cap on. Even though it’s only around 9:30 as I walk to the park to start up, the sun is frying me like I’m in a frying pan on a stove with the burner on full blast. The humidity is no help, and I’ve broken a sweat before I’ve walked three blocks.

I try to not pay attention to the feeling that my skin is being set on fire by thinking about a great number of things.

The fact that it’s Friday and I’m not working.

The fact that the news i’ve been reading is tailored to me, which means that they have an image that they want me to see, when all I want is a view of the real world, unadorned by opinion so I can make one of my own.

The fact that there are a great many signs around my neighborhood that are for a candidate, a guy by the name of Pirozollo, a complete incompetent. Which means that my neighbors are, through association at the very least, completely incompetent. It’s the whole “average” thing, ya know. The average person is (call me cynical) stupid, and ½ of them are dumber than that. And these are those people. Just friggin great.

The fact that my sneakers are worn as hell, have no padding whatsoever, and as a consequence my toes have been in pain for a week. Walking up the hill reminds me of this. As is walking downhill. As is running.

After I get to the park, I toy with my stopwatch, fix my hat and look around. There is haze in the air, and there are a very few people around, less than usual. A dog walker, a woman walking around with her baby in a carriage who stops near my start line, two runners across the lake running together, slowly. I shake my legs to loosen them up a bit, my ankles and quads get as good short shake prior to the run. It, and the walk to the park, are as much warmup as I need.

I start up the stopwatch and get moving. When running in the park my mind sometimes wanders, and I let it. Along with working out my times in my head based on distance markers in the park, I think about the things that I’ve seen, things that are going on in my life. Everything. Sometimes I get agitated about things. Purposefully. It’s why I think about politics when I run if I need inspiration.

The angrier I am, the faster I get. Which is the reason I read the news before I run whenever I can. Plus, it keeps my mind off of just how painful runs can sometimes be. So with sore feet and my skin on fire from the heat, now is a great time to push hard and think about politics.

But I don’t today. Today I pay attention to my stride, how fast my feet are going early, because I want to make sure that I am moving as fast as possible so I can have the fastest time I can get. Plus, the 110 pound new mother and her 8 month old in the stroller that is somehow taking up 90% of a 12 foot path. That distraction invites attention.

Pain in the ass. I move to the edge of the path, and still have to turn sideways to get past.

“Motherhood is wonderful, you are NOT! MOVE. YOUR. ASS.” is what I don’t say. I think it, for half a second. What I do say is “Excuse me!” with my nicest smile, and pass as quickly as possible.

I pass and don’t give her a second thought.

The park is beautiful. Hot as hell but beautiful. The pain that was a concern, that pain in my toes and elsewhere, all the discomfort falls away like leaves in autumn as the run gets on in earnest. Speed comes as it always does, without much thought. Go. Just go. Don’t think, feel. Run with heart as much as legs.

I try to think about politics early. Try thinking about the idiot Pirozollo and the trained monkeys that’ll vote for him. Doesn’t work. Just can’t. Feet are flying, don’t need to think about the asshole to run fast now. The road itself beckons. After a few minutes I count my steps. 34 in 10 seconds. Very quick feet. Nice. Do it again 5 minutes later. Come up with the same number.

A song begins to dance through my skull between counts and sticks around. The old evil returns. I smile a small smile and start to play the song in my head. The song Jump in the fire begins to thunder in my head. Any effort to do anything that isn’t running, even something as innocuous as a big smile feels out of place. So I smile a small smile and fly.

The song and the feeling stay with me for most of the run, which is surprising. But the effort in the heat is so much that I cannot do anything but concentrate on the running itself. The hard fast pace locks me in, keeps me focused solely on the run.

It helps that there is a slight breeze blowing around the lakes, taking a bit of the edge off of the heat. It also helps that there are really not that many people around at this point. It helps more than I would care to admit that I’m running early enough where I don’t have a days bullshit dragging around with me.

I finish my 4th and final lap pretty damn quick. The entire run I run in under a 7:30 pace, which is pretty fast for me. And the last lap I run a 7:10. Flying around the park.

As I stop (56:37.16 pace) I look at my shirt and shorts. Soaked and stuck to me like I took a shower wearing the damn things. I giggle at this, take off the shirt and wring it out, as I walk up the hill on the way back home. Soak the path with my sweat wringing out that shirt.

With my shirt still in hand dripping and breathing hard, I pass a group of kids near the top of the hill…

To be continued…

_________________________

Pic of the day, part ii: The Celebration of Svantovit: When Gods Are at War, Salvation is in the Art, by Alphonse Mucha

_________________________

We may become the makers of our fate when we have ceased to pose as its prophets.

Karl Popper, The Open Society and It’s Enemies

_________________________

That’s it from here, America. G’night.

June 2012 Running Commentary

Once a month I clear out the content on my Running Commentary page and place it here on the main page to make room for fresh content on that page. This is the June 2012 Running Commentary. Enjoy!

______________________________

This month: 140.49 miles. Longest run: 9.62 miles (June 15th) Shortest run: 4.42 miles (June 7th, 8th) 23 runs in 30 days during the month. Average run distance for the month: 6.108 miles

2012 Mileage total: 1039.83 miles Longest run of the year: 15.2 miles (March 11th, April 1st, May 4th) Shortest run of the year: 3.8 miles (February 6th, May 22nd). 137 runs on the year. Average run distance: 7.584 miles

______________________________

This was a pretty damn good month for running, considering the fact that I started it hurt, and did not run a step until the 7th.  The hamstring injury was a nasty one and one I did not want to aggravate, so I took the comeback slow.  That’s why this is the first month in more than a year that I did not have a least two or three 10+ mile runs.  Not a single one.  And only 2 runs over 8 miles.

But I made up for that fact by running fast.  Over half (12 of 23) of the runs on the month were under a 7:30 pace.  And a couple of those were on the hills, and speed on the hills is one helluva lot harder than speed on the flats.

Even though I didn’t hit any serious distance goals on the month, I am happy with my performance overall.  Well, I did get over 100 miles on the month when I could not even get that far in May, and I did finally get to the 1,000 mile mark on the 24th.  I don’t think I hit the 1,000 mile mark last year until sometime in late July or early August, so I’m still getting better at this as tie goes on in some fashion.

And unlike some months where exercise is a complete afterthought, I made a concerted effort to exercise more often this month than I had in previous months.  Missed 3 days of the 23 that I ran.  Ya, I could say I missed 10 of thirty, but I usually take the day off completely if I don’t run.  A rest day is not a rest day if you do not rest.

Hoping for 200+ miles this July, going to get some longer runs in, I’m going to try to run every day in July, and work out every day that I run.  Should be fun!

_____________________________

Fri., June 1st:  NO RUN, NO EXERCISE.  And none until at least Friday of next week.  June 8th is the earliest I do anything.  I need to heal before I work this hamstring at all.

Sat., June 2nd: NO RUN, NO EXERCISE.

Sun., June 3rd: NO RUN, NO EXERCISE.

Mon., June 4th: NO RUN, NO EXERCISE.

Tues., June 5th:  NO RUN, NO EXERCISE.

Wed., June 6th: NO RUN, NO EXERCISE.

Thur., June 7th:  Ran 4.42 miles in 34: 50.36, a 7:52.93 m/m pace.  68 degrees, sunny.  7:50 pm After 9 days off healing up a grade 2 hamstring pull, I am back running, and DAYUM, it feels good to be back.   I was surprised by a few things.  One was the fact that I was able to run without stops.  Usually after an extensive layoff I need breaks during that first run.  Not today.  Two was the speed.  Again, I have had this happen before, and normally I run an 8:10, maybe 8:20 first run back.  I ran some hills today and ran a sub 8.  Nice.  Good run.

Fri., June 8th:  Ran 4.42 miles in 34:14.88, a 7:44.90 m/m pace.  78 degrees, partly cloudy.  7:35 pm  After working hard all week, and my first run in a while yesterday, I was pretty sore today pre-run.  I shook it off and ran surprisingly well. Good news: after 2 days of running my hamstring is showing no ill effects.  Very happy about that.  I’m sore but that’s to be expected, being only 2 days back into it.  Depending on how I feel and when I get to go, I might go longer and slow tomorrow.  I’ll see how I’m feeling.  50 ceiling kick burpees.  Man these things beat my ass today!

Sat., June 9th:  Ran 5.7 miles in 43:05.52, a 7:33.59 m/m pace.  77 degrees, cloudy, humid.  2:40 pm.  Made the decision to go three laps and no more early.  Soreness kept me from running longer.  Pace-wise, I ran the first lap 7:42.1, second lap 7:32.63, and third lap 7:25.78.  3 days into my latest comeback and already I’m ending runs at a sub 7:30 pace.  Nice!  My right hamstring is fine so it seems that I am back on track to get to longer running.  Schweet!  150 knuckle push-ups, 30 chin-ups.  Would have done more chins, but I was sore as hell from yesterday’s C.K. burpees.

Sun., June 10th:  Ran 7.6 miles in 58:07.64, a 7:38.89 m/m pace.  76 degrees, cloudy, humid.  8:35 am  Started kinda slow, and actually got slower before picking up the pace after the end of lap 3.  Pace-wise I ran the first lap 7:40, second lap 7:43.61, third lap 7:38.94, last lap 7:32.63. Sore abs made the early running hard, ran fast when I felt capable.   Again no pain or soreness in the right hammy.  Tentatively scheduling Wednesday as my first 10+ mile run of the recovery.  200 knuckle push-ups.

Mon., June 11th:  Ran 5.2 miles in 38:52.76, a 7:28.60 m/m pace.  64 degrees, partly cloudy, humid.  7:25 pm Busted my ass on this one.  This was a truly hard effort.  I had a headache before I started running, had one for much of the day.  Made the run much more difficult.  The pain in my shoulder / upper back which just happens every once in a while has returned, and that’s where the headache came from.  Ran through it, and frankly I feel better now.  Good run.  150 knuckle push-ups.  As much as I could do in the 10 or so minutes I had.

Tues., June 12th:  Ran 5.2 miles in 40:06.77, a 7:42.84 m/m pace.  65 degrees, rain, breezy.  7:25 pm Took my time out there.  Well, I did push but with soreness creeping in I kept it to a minimum.  Still not a bad time.  Rain felt good out there today, didn’t slow me down and it made the run more enjoyable.  Might go longer tomorrow.  If I’m sore it won’t be much longer though.  10+ miles if I’m feeling up to it.  200 knuckle push-ups.

Wed., June 13th:  Ran 7.6 miles in 58:41.11, a 7:43.30 m/m pace.  68 degrees, cloudy, breezy, humid.  1:35 pm I was initially going to go longer, maybe 6 laps (11.4 miles) but decided on 4 laps instead.  I was not up for that distance.  Couldn’t do it, my hammies were sore and I couldn’t stretch my stride.  It was hard enough to go 4 laps.  Decided after 2 laps that 10 miles was too much too soon.  I don’t know when I’ll get up to double digit miles but I’ll get there as soon as I can.  200 knuckle push-ups.

Thur., June 14th:  Ran 5.2 miles in 38:52.75, a 7:28.60 m/m pace.  64 degrees, sunny.  7:45 pm Nearly identical time and conditions as on Monday’s run.  There were differences.  When I started running my stride just felt funny.  Felt like I was running wrong, like my timing was off.  I made up for it by flying in the park.  Had a bad moment in the park as well.  My left hamstring twinged, cramped on me.  It feels fine now, but I said the same thing when the right hammy first went on me last month.  Going to watch it carefully and hope there’s nothing wrong.  And soak in epsom salts.

Fri., June 15th:  Ran 9.62 miles in 1:15:58.25, a 7:53.83 m/m pace.  75 degrees, sunny, breezy.  11:45 am 4 laps in the park + a single 2.02 mile up and back on the hill near the park. Was going to go 5 laps in the park, but there were kids in the park playing on the paths.  On the first lap there were a ton of kids, and I thought of stopping but didn’t. Next 2 laps were fine, but the 4th lap was a real hassle, so I stopped after that, and decided to run some on the hill.  59:51.39 in the park (7:52.55) & 16:06.86 on the hill (7:58.64)  Not too bad for my first 8+mile run since coming back from injury.

Sat., June 16th:  Ran 5.82 miles in 44:45.81, a 7:41.48 m/m pace.  71 degrees, sunny.  8:40 am Hit the hills today, and I am going to continue on the hills for a few days (weekdays will be easier to do, tomorrow I don’t know about) to get back the strength that I lost when I had the injury time off the last half of last month and earlier this month.   I’m pretty happy with the time.  Hammy was good today, no twinges of any type.  Had one or two yesterday, and the day before was a mess as far as that goes. 250 knuckle push-ups.

Sun., June 17th:  Ran 5.82 miles in 43:36.84, a 7:29.62 m/m pace.  67 degrees, sunny.  3:40 pm Hills felt easier today than yesterday.  Downhills were consistently quick, running between 7:11 and 7:15 there, while the downhill was slower, running between a 7:40 and 7:50.  Felt quick in both directions.  A few more days of running hills like this and I will be ready to get back to longer distance runs.  150 knuckle push-ups.  It’s as much as I could do in the 10 minutes or so I had left at the end of the day when I finally got to it.

Mon., June 18th:  Ran 5.82 miles in 41:51.83, a 7:11.58 m/m pace.  66 degrees, partly cloudy, humid.  7:30 pm I was going fairly quick early when I found myself challenged, verbally to a race by a young man, maybe half my age. He tried to pass me, but could not.  I had to run with everything I had to stay ahead of him, but I did it, and then I just stayed fast the rest of the run.  The kid was quick too, felt good to keep him in my rearview.  Dunno if I could do it twice though.  Had fun zooming.  200 knuckle push-ups.

Tues., June 19th:  Ran 5.82 miles in 42:01.45, a 7:13.23 m/m pace.  70 degrees, cloudy, humid.  7:40 pm If anything this run was more difficult than yesterday’s, even with it being 10 seconds slower.  I was a slower on the early part of the run, by the time I got to the 1.9 mile marker I was over 30 seconds behind yesterday’s pace.  Made it up on the uphills, which I ran about 8 – 10 seconds per mile faster than yesterday.   Ran a sub 7 minute mile at the end of the run.  Nice.  200 knuckle push-ups.

Wed., June 20th:  Ran 6.72 miles in 51:59.66, a 7:44.23 m/m pace.  93 degrees, sunny.  10:50 am Hard running in the heat.  I honestly thought that I’d be able to run longer than this.  Silly me.  I ran 2 laps in the park, then stopped and decided to run hills for a bit.  Slightly crazy, but the break between runs was really what I needed.  3.8 miles in the park weren’t all that fast, but I surprised myself by being faster on the hills than on the flat.  That was a truly happy thing.  200 Knuckle push-ups.

Thur., June 21st:  NO RUN, NO EXERCISE.  Took a day to hang out with my wife.

Fri., June 22nd:  Ran 6.72 miles in 52:40.69, a 7:50.34 m/m pace.  12:00 pm 94 degrees, partly cloudy, humid.  No need for speed today.  Hot, hazy and humid made for hard running.  Same run as Wednesday, and I ran slower because my body told me to.  Very hard running especially uphill.  It was a lung-buster just being out there today.  Tomorrow is supposed to be better, possible that I might go longer tomorrow.  I’ll see.  250 knuckle push-ups.

Sat., June 23rd:  Ran 7.6 miles in 57:08.67, a 7:31.14 m/m pace.  81 degrees, sunny.  11:20 am  Four laps in the park today.  Felt good to hit it with some level of speed after running slow yesterday.  No sign of problems with my right hamstring.  I think I’m going to try going long tomorrow, if I can.  I have tested the hamstring for speed, and have pushed it on hills.  It’s time for some distance running to complete the circle.  150 knuckle push-ups, 48 chin-ups.  First exercise session in a long time without just a single exercise.  Felt good.

Sun., June 24th:  Ran 9.5 miles in 1:14:29.57, a 7:50.48 m/m pace.  78 degrees, sunny.  11:00 am  Five laps in the park today.  Today was a good day for a semi-long run. Would’ve gone longer but I am taking this comeback from the hammy injury very slowly and carefully.  9.5 miles was just fine for me.  Toes on my left foot are sore from all the banging around in the shoe.  Need better runners, these ones are good but old, and have seen better days.  Over 100 miles on the month and 1000 miles on the year on this run.  That feels good.  First major milestone of the year.  150 knuckle push-ups, 48 chin-ups.  If once is good, twice is better.

Mon., June 25th:  Ran 5.2 miles in 38:43.00, a 7:26.73 m/m pace.  67 degrees, sun/clouds/rain.  3:50 pm.  You read those conditions right.  It was sunny to start.  by the 13 minute mark a fast moving strong storm started to roll into the area, before the end of the run there was a thunderstorm directly overhead, and it was raining hard.  I laughed in the rain.  It felt good.  Pushed hard throughout, no pain or injury issues.  Nice. 200 knuckle push-ups.

Tues., June 26th:  Ran 5.2 miles in 37:39.54, a 7:14.52 m/m pace.  70 degrees, mostly sunny.  7:30 pm.  If I pushed hard yesterday, today I gave everything.  This was as much as I had, as fast as I could go.  The speed wasn’t something I thought about.  I was fast, and just kept pushing faster, and the faster I went the better it felt.  I could have gone longer, and if I feel the same tomorrow, I just might go longer then.  200 knuckle push-ups.

Wed., June 27th:  Ran 5.2 miles in 38:21.19, a 7:22.53 m/m pace.  82 degrees, partly cloudy.  7:30 pm.  I didn’t look at the watch during the run, just ran, not for time, not for speed, just to run.  I was fast because I don’t like not giving as much as I can on these shorter runs.  Park was beautiful today, for an over 80 degrees run, it was amazing out there.  The relatively low humidity and light breeze definitely helped.  No soreness to speak of, hamstring is 100%, or as close as it gets to it.  250 knuckle push-ups.

Thur., June 28th:  Ran 5.2 miles in 38:13.34, a 7:21.02 m/m pace.  87 degrees, sunny.  7:30 pm.  Hot evening run, pushed hard out there in that heat.  Had fun too.  Park was crowded tonight, had to dodge a few people and dance my way through a number of crowded spots.  No worries though, still had fun busting my ass on the paths tonight.  The last few days of speed runs tell me I am ready for longer distance running.  I’ll get to it when I get time to.  225 knuckle push-ups.

Fri., June 29th:  Ran 5.2 miles in 38:27.11, a 7:23.67 m/m pace.  94 degrees, partly sunny.  7:45 pm.  It’s a scorcher out there today, and I still managed to run pretty damn fast.  Lower back was sore for a moment out there, but it cleared up as soon and as quickly as it showed up.  I’m happy with the speed, I tell ya, the speed really is nice, but I need to start running longer.  I can hear the 15 and 20 milers calling me.  I’m going to answer when I get a chance.  150 knuckle push-ups, 48 chin-ups.

Sat., June 30th:  Ran 5.7 miles in 42:44.54, a 7:29.92 m/m pace.  95 degrees, partly cloudy.  3:30 pm.  I was initially going to run further, but decided against when I hit the wall of heat outside the apartment when I stepped out.  Ran pretty quick in the heat.  7:34.73 pace on lap one, 7:31.57 for lap two, and a 7:23.15 on the final lap.  Didn’t think I would have speed in the heat, but I found that gear pretty easily.  175 knuckle Push-ups, 56 chin-ups.

__________________________________

That’s it from here, America.  G’day.  More later, perhaps.

May 2012 Running Commentary

Once a month I clear out the content on my Running Commentary page and place it here on the main page to make room for fresh content on that page. This is the May 2012 Running Commentary. Enjoy!

______________________________

This month: 98.18 miles. Longest run: 15.2 miles (May 4tt) Shortest run: 3.8 miles (May 22nd) 13 runs in 31 days during the month. Average run distance for the month: 7.552 miles

2012 Mileage total: 899.34 miles Longest run of the year: 15.2 miles (March 11th, April 1st, May 4th) Shortest run of the year: 3.8 miles (February 6th, May 22nd). 114 runs on the year. Average run distance: 7.888 miles

______________________________

This has to be about the most injury plagued month I’ve had in three years. I had my left knee go out on me so badly that I needed a cane to walk around at one point early in the month.  After getting over that, and getting a few fairly long runs in, I ran into a Hamstring problem.  I took 6 days off to heal it up.  I truly thought it was healed enough to run on and ran on it.  I ran relatively short distances for a few days, but that didn’t matter.  It got worse.

Took a few more days off, hoping it would be enough where I could race on it.  It was a faint hope, but I had missed this self same race one year prior due to a hamstring injury, and was not about to miss 2 years in a row because of my hamstrings, not after paying good money to race both times.  I ran a damn good race, even though I re-re-aggravated the injury less than 2 and a ½ minutes into the race.  Ran sub 7:20.  Pretty damn happy about that.  But now, on June first, as I write this, I have a grapefruit sized bruise on my right hamstring.  That race effort took a bad grade one hamstring pull and made it a bad grade two hamstring pull.

I do not expect to get back to running until June 8th at the earliest.  I can not walk without some level of discomfort, though the leg is better now than it was a scant few days ago.

I fully expect that by the end of June, I will be back to running long and strong and fast.  But I will make sure I take my time getting there.  I do not want to make the injury worse than it is, and lengthen the time for recovery.

______________________________

Tues., May 1st:  NO RUN, NO EXERCISE.

Wed., May 2nd: NO RUN, NO EXERCISE.

Thur., May 3rd: NO RUN, NO EXERCISE.  Three days off, one of which was scheduled.  May 1st I was taking off because I was fried from running 50 miles in 5 days at a high pace for me.  I was busy and working late on the 2nd and 3rd.

Fri., May 4th:  Ran 15.2 miles in 2:01:02.57, a 7:57.80 m/m pace.  68 degrees, partly cloudy.  After 4 days off I wanted to go long to get some miles under foot, just go long, see how far I could go. I’m pretty happy that I managed to knock out over 15 miles today. I was hoping to do this distance, but after three days off I wasn’t sure what to expect.  Felt my hip on my left side twinge a bit on the 7th of 8 laps, and it slowed me down a bit at the end of the run, but not all that much, and it seemed better after the run was over.

Sat., May 5th:  Ran 11.4 miles  in 1:25:33.81, a 7:30.33 m/m pace.  57 degrees, intermittent rain, wind.  I pushed about as hard as I was capable out there.  The speed surprised me out here, as I was expecting to not be able to get moving that fast the day after running as slow as I did yesterday.  I was completely spent after the run.  I had nothing left.

Sun., May 6th:  NO RUN, NO EXERCISE.  My left knee has locked up on me, completely.  It’s sore, and I can’t bend the knee without pain.  Done, for how long I have no idea.  Hope to be back on the road in a few days, tomorrow would be wonderful, but I don’t know that it’ll happen.

Mon., May 7th:  NO RUN, NO EXERCISE.

Tues., May 8th:  NO RUN, NO EXERCISE.

Wed., May 9th:   Ran 5.7 miles in 44:33.81, a 7:49.08 m/m pace.  68 degrees, cloudy, breezy, humid.  It’s nice to be back out on the road after three days off because of the knee injury.  Think that the reason for the injury was running too long too fast , and my body could not do it, and the knee broke down.  Three laps here shows things are OK with the knee, especially with my final lap being a 7:35 pace, after 2 laps of 7:55 + pace.  Same distance tomorrow, maybe a hair more if I hit the hills.  160 Burpees.  I don’t jump when I do these things cause I don’t want to, so there only kinda burpees, but they’re still hella hard work.

Thur., May 10th:  Ran 6.06 miles in 43:41.38, a 7:12.57 m/m pace.  61 degrees, mostly sunny, breezy.  I busted my ass out there on the hills today.  Tested the knee and myself out there, and enjoyed every second of it.  Ran my fastest uphill (7:23 pace)at the end of the run, and my fastest downhill (6:58 pace) was my last downhill.  I was not expecting this kind of speed this close to that injury, but I’m glad I had it.  Runs like today are why I like hill runs.  160 Burpees.  The Wednesday workout was so nice, I had to do it twice.  Sore from yesterday, still felt good hitting it.

Fri., May 11th:  Ran 11.4 miles in 1:23:49.19, a 7:21.15 m/m pace.  66 degrees, sunny, windy.  I kept my feet moving as fast as they would go, and tried to be as fast as I could.  I was surprised when I saw what my pace was after the first lap(7:24.21 pace), and did everything I could to keep that pace up for the entire run.  3 seconds per mile faster.  Nice.  My knee felt fine for most of the run, though I thought I felt something near the end of the run.  Don’t feel anything wrong with it now.  No exercise.

Sat., May 12th:  Ran 10.48 miles in 1:18:01.67, a 7:26.72 m/m pace.  71 degrees, sunny, breezy.  After 1 lap in the park, I noticed a walk for charity just starting up in front of me, so I stopped and decided to run hills to avoid them.  Ran a 2.86 mile out and back  from the logan ave sign on Victory up the hill to Royal Oak Road, then ran my normal hill course to Martling and Clove three times.  My time in the park was pretty quick (7:23.4 pace) and I kept a quick pace (7:27.41) on the hills as well.  200 Knuckle push-ups.

Sun., May 13th:  Ran 6.86 miles in 48:56.02, a 7:07.99 m/m pace.  75 degrees, partly cloudy, breezy.  3 laps in the park +  the run to the park from Knox and Royal Oak road and back.  I flew in the park today.  Today I ran damn near the fastest three laps in the park that I’ve ever run.  And the run up the hill on Victory and back down was just as fast, surprisingly.  Great weather for a late evening run.  225 knuckle push-ups.

Mon., May 14th:  Ran 9.5 miles in 1:08:54.22, a 7:15.18 m/m pace.  67 degrees, cloudy, humid.  I told myself to go as far as I could today, and surprised myself by being very fast from the start, so I cut off at 5 park laps.  I was not expecting to, and wasn’t trying to run sub 7:20, I just ran, and it happened.  Nice.  Hamstring tightened up on me during the last 200 yards or so of the run, it bears watching, with the Memorial day race coming up.  160 Burpees.

Tues, May 15th:  NO RUN, NO EXERCISE.

Wed., May 16th:  NO RUN, NO EXERCISE.

Thur., May 17th:  NO RUN, NO EXERCISE.

Fri., May 18th:  NO RUN NO EXERCISE.  I attempted to run today, after giving myself 3 days off to rest the strained hamstring.  One minute and 12 seconds into the run, the hamstring tightened up on me again.  Dammit.  I have a race coming up in 10 days.  I would like to get some training in, and maybe even be able to race.  $%^@#%$ is about the best way to put it.

Sat., May 19th:  NO RUN, NO EXERCISE.

Sun., May 20th:  NO RUN, NO EXERCISE.

Mon., May 21st:  NO RUN, NO EXERCISE.

Tues., May 22nd:  Ran 3.8 miles in 31:29.32, an 8:17.18 m/m pace. 1 stop at the 1.9 mile mark.   71 degrees, cloudy, humid.  After 3 failed attempts in the past week to get any running done, I finally got back to the run paths.  I’m a runner again!  WOOOOHOOOOO!!!  I was tentative throughout the run, never trying to go fast, keeping the stride rate low, keeping my stride short, just to be on the safe side.  And the hamstring is sore, but it is normal soreness, nothing that indicates a re-aggravation of the injury.  Will run the same distance tomorrow, without the stop if possible.  There is a plan to get me to the race healthy and uninjured with me running every day.  Hoping it works!  150 knuckle push-ups.

Wed., May 23rd:  Ran 5.7 miles in 45:24.18, a 7:57.92 m/m pace.  71 degrees, cloudy, humid.  Noon start.  After going 2 laps with a break at the half way point yesterday, I initially decided to go 2 without a break today.  During the second lap I said the hell with it and added a third lap.  Ran the third lap slower than the first 2, but not by much.  Happy to be able to go the distance.  Hamstring seemed fine, and frankly I probably could have gone longer.  Hills tomorrow.  175 knuckle push-ups.

Thur., May 24th:  Ran 4.04 miles in 29:59.54, a 7:25.43 m/m pace.  62 degrees, cloudy, humid, windy.  3:15 start, one stop.  I was going to go longer, 6.06 on the hills, but stopped after 4.04 after my right quad started giving me trouble.  My right hammy felt odd, for lack of a better term, but is not hurt.  Not sure what happened there, but I wasn’t wiling to injure myself further so I stopped.  Happy that I was able to run as fast as I did.  From an 8:17 on flat ground to 7:25 on the hills is something of a major feat for me.  Hope the quad thing isn’t major. 200 knuckle push-ups.

Fri., May 25th:  Ran 4.04 miles in 32:00.92, a 7:55.47 pace.  64 degrees, cloudy, humid.  9:45am start, no stops.  The right quad was fine.  The right hammy cramped up on me.  It isn’t tight, it just cramped up on me.  It was sore for a bit, but it is not tight, so I don’t think it’s a real issue.  I hope it isn’t.  My time was greatly affected by it, even with me telling myself to just take it slow today.  I went slower when it started to get sore during mile 2, trying to keep it from becoming a major issue.  Going back to running on flat ground for tomorrow, I think.  Exercise info when I get to it.

Sat., May 26th:  NO RUN, NO EXERCISE.  Pulled Hamstring.  No nothing until the race on Monday.

Sun., May 27th: NO RUN, NO EXERCISE.

Mon., May 28th:  Ran 4 miles in 29:18.13,  a 7:19.53 m/m pace.  80 degrees, sunny.  I pulled the hammy badly at the 2:24 mark of the race.  Ran through it, pushed about as hard as I could and managed a decent time.  I’m happy with it, seeing how 24 hours prior I couldn’t even manage a trot, never mind a run.  I am going to take a minimum of 7 days off after this.  I need the time to heal, I can barely walk on the thing at this point.  Iced, elevated, and wrapped at the moment.  Need it.

Tues., May 29th:  NO RUN, NO EXERCISE.  Grade 2 hamstring pull.

Wed., May 30th:  NO RUN, NO EXERCISE.  No running.

Thur., May 31st:  NO RUN, NO EXERCISE. And none until at least Friday of next week.  June 8th is the earliest I do anything.  I need to heal before I work this hamstring at all.

____________________________

That’s it from here America.  More later, Methinks.