I am a bad boy

...I must be, since I'm sitting here enjoying a delicious reward for a run that doesn't deserve it. Really, I'm completely amazed and continually awestruck by the flavors and texture of the greek yogurt with honey.

Anyway, about the run: Did a solid three miles today, probably closer to 3.5. I'd thought to go do my 6.8 mile loop, but changed that plan as the clouds threatened to open up and my right knee started talking to me. (Now, this is something I don't get. Right knee hurts before the last run, legs felt fine by the end; LEFT knee had twinges yesterday, no running; and today it's back to the right side. WTF?)

So I decided to do the uphill run to the park, made a quick swing through a couple blocks worth of the park (from 16th street over to the exit at 11th street), continued on to 10th street, then started back downhill towards home. Made a quick stop at the bank to deposit some checks (tried to keep warm and loose while doing it) and had a good, solid run the last mile home! I finished up feeling really great.

My lungs cooperated better today, though not up to what they could be. At least I handled the steep uphill blocks without resorting to the over-stressed breathing and didn't feel a need to stop and catch my breath or to walk at any point. I DID, in fact, stop a couple of times due to the bank and some traffic that wasn't obeying the lights -- but those were minor and I feel didn't interrupt the all-holy Rhythm Of The Run.

Didn't take the music today either. Hm. Maybe I should go back to running without music...

and why am I a bad boy? I didn't get ANYTHING done today on my long list of minor items. Just the run, a couple of phone calls, a talk with my landlord, and a new calendar published on iCalShare.com. It reflects the NYRR calendar. As long as I'm punching in the information, I figured I'd save other Mac users some time. You can find it here:
NYRR Events. You'll find a subscribe button on the bottom left of the page if you just want your iCal to automatically keep it updated. I'll be updating it as information becomes available; which in NYRR-world is six times a year.

I am solar-powered

You ever had one of those mornings where the sun is shining in the window and you wake up despite having the opportunity to sleep in? Well, that was my morning. I could have slept all day, if I'd wanted, but I was wide awake by eight. Didn't actually get out of bed until nine or so.

I took my time getting ready for a run; doing the full pre-run routine, including therapy, stretching, and foam rolling. Meant to get out at noon, but didn't make it out the door 'til 1:30. Email has a way of slowing me down.

It was getting overcast by the time I got out the door, but the sun peeked through the clouds now and then. I have noticed before that when the sun is shining, I do a lot better in general than when the weather is cloudy. The sun going down doesn't count. Today was no different and it proved to be an uneven run.

I did the 6.8 mile loop and never quite got my lungs to cooperate. I had to stop and walk a minute perhaps four times total. I was never able to reduce my stress and put my breathing in a 2-out, 4-in mode, no matter how slow I ran. And I was way too often going into a 2-out, 2-in breathing pattern. I wore my old pair of 991s, as the new pair seems to result in a sore left ball of my foot and a "broken toes" feeling. Don't know why. But the old pair is too small with the orthotics. Guess I'd rather put up with bloody toes than lingering pain.

Knees held up, though the right one has the telltale signs of runner's knee. After the run, I did the full stretching and foam-rolling and did TKEs as well. I am amazed how much strength I've lost. I have to get the right ankle weights and get back on the TKEs and hamstring curls. I'll feel right as rain in short order.

After that, I needed groceries, so I put in a couple miles on the bike. This has me to thinking about biathlons and such. I need a lot of practice on the bike and I need a different seatpost, so I can adjust my seat better. I find if I scoot back on the seat, I can get more power into the pedals more comfortably...but then I just slide forward on the seat again. Also, the toe clips suck. maybe I should take them off completely. And helmets....? My current one is ten years old - probably well past the styrofoam's usable life-span.

Charleston Turkey Trot

Ran a 5K turkey trot this morning in the old district of Charleston. It started at some square where there's a lot of shopping, went to the Battery, then turned around and came back down Market street to finish. Lots of runners; a couple of thousand I guess. Pretty crowded, unorganized start; no numbers to line up at, which made for a very slow first mile.

Not a bad run altogether. Felt strong the whole way and finished in about 27:30. The course was flat, of course, as there isn't more than 14" of elevation change in the whole area. Nice to see some of the places I passed on the horse-drawn tour yesterday. I'd like to spend some more time on foot seeing some of the historic houses, courthouses, and churches.

I remember about a mile from the finish that today is exactly one year from my first organized race, a 5M turkey trot in Prospect Park! I ran that one in 11 m/m and today's in perhaps a 9 m/m. Felt good to cap off a year of running with a simple turkey trot.

two runs lately

I'm on vacation - and on the road - but I've gotten in some runs the last couple of days.

Sunday, after a day of driving, I checked into a motel (free night - Choice Rewards really does work!) and got out for a quick two-mile run in the cool evening air. I didn't want to go far at this little waypoint on the highway, but it felt good to be out. I'm still breaking in the new shoes, so I'm keeping it to short runs until they're a lot more broken in.

This morning, Wednesday, I got up early at my sister's house and got outside for a chilly 4-miler on a route I mapped out last year. Good run, but tough. Lungs not cooperating; felt very stiff. And my legs felt tight, too, though by the end of the run I was much improved.

Tomorrow morning is a 5K turkey trot in Charleston. Don't expect to turn in a PR, but will try to do a couple miles of warmup before the run and will do my best regardless. All of this will be in the new shoes.

hard, painful Central Park run

Okay, haven't run much this past week, but I made it a point to get out today for about three miles. Should be a nothing distance, but it felt like a half-marathon. From the beginning to the end, I found it very difficult to keep going, though I was a slow pace. I did stop about half mile in and stretch leisurely, but that didn't really help. I just felt cold, klunky, and terribly inexperienced. I coughed the entire time.

I did just the upper park loop, entering at 90th street, turning left on the 102nd street crossover, then going clockwise on the hard hills and back down to 90th street. A solid workout if done as speedwork, I should think, but today it was just a miracle to do it without walking.

By the time I'd changed into street clothes at NYRR, I felt like I had the flu or something. I've since had myself a long hot shower and I'm feeling OK.

Maybe its the cold, and that I'm not acclimated. Maybe its something else, I don't know. Must keep stretching, must keep doing ankle weights, must get back on at least an every-other-day schedule.

Of course, reading other people's blogs, it seems like everybody's having a couple bad weeks, so I know I'm not alone.