Return to Umstead: Sat. 8/28

Armed with new shoes and determined to take advantage of some great weather, I made my return to Umstead park.  I felt really great after my first run in the park and have been eager to return ever since.  This time I wanted to run the entire Company Mill Trail Loop, which is around 3.8 miles.  The trail has several hills and can be a little narrow in places, but I have wanted to run it for a long time.  The last time I ran in Umstead, I cut across the utility road rather than running the more difficult upper section of the trail.  I had decided on that route before I began because I wasn't sure if I was ready for the full distance.  At the time, it was a wise choice, but after running my second 5k and armed with new shoes I was felling great about the prospects of the morning run.  My achilles felt much better after the rest, and the new insoles were giving me a lot of confidence.  The store attendant warned me that I should walk around in the the shoes for a day or two before running just to get used to the insole, but that recommendation went right out the window.  He'd of had better luck asking me to read the instruction manual to a new car before I drove it!  

Saturday morning and I was standing in The parking lot at Umstead looking around at all the runners forming groups, stretching, some preparing for runs while others were finishing, I felt like this was right were I needed to be at this moment.  I didn't feel the least bit out of place or at odds with myself, which for me is a rarity.  I don't often handle new social setting well internally.  Externally, I don't think that most people are aware of tumult of my canerian soul, which is a good thing.  I decided that I would once again walk to the trail that leads to the base of the loop as a warm up, then run the loop, and walk the trail back as a cool down.  Things started rather oddly when about halfway down the trail a mixed bag of runners were stopped in the middle of trail do the a rather testy copperhead (poisonous) snake.  I stood their like a bitch waited while a woman poked it with a stick until it decided to move off of the trail.  After that I made my way to the loop and started my run.  Everything went really well!  The new shoes were doing get and my achilles felt stable.  The first mile went by fairly well.  It has one pretty good hill which was no problem.  Also, I wasn't fighting the trail, which felt very natural, and I wasn't worried at all about twisting an ankle or falling.  After crossing over the utility road and beginning the second mile, I started to notice that I was running a lot stronger than I am accustom to running and was still able to sing along with my I-pod (OK . . . sing is an overstatement considering I am tone deaf -- I could speak the words in a rhythmically challenged sort of way)!  After I crossed back over the utility road and was headed  back toward the bridge, I expected to start to lose steam, but I really didn't.  In fact, when the bridge came into sight I was really shocked -- my exact words were "you've got to be shitting me!" -- I had no idea that I was that close to the bridge.  After I crossed the bridge, I knew that I could continue the run back to my car and was tempted to do it, but I decided to stick with my plan and walked out.

I made a point to try to enjoy my walk back to the parking lot.  I looked at the sunlight shinning thought the trees and just stay in the moment.  This moment felt exactly like I had hoped.  So few thing in our lives live up to or expectations, but this run had.  After I returned home I told my wife about in an annoyingly detailed and ecstatic manner, but she loved me enough to listen, which is about all I can ask.

Friday Aug. 27th: Short Run and A Shoe Fitting

I ended up taking the better part of three days off in order to let my body rest and my achilles recover after running the 5k and my mistake run on Monday.  Fortunately, the class at the gym were all canceled, so I didn't have to feel like I was skipping anything.  I did do a little stretching session on Thursday, but I wasn't anything of note.  I thought about taking Friday off as well, but I couldn't hold myself in check any longer.  Instead I went for short run.  My wife and I both needed the car our car on Friday, which isn't normally a problem because we both live within 2 miles of our jobs and own bikes.  We use as our normal mode of transportation.  However, with my achilles acting up, I have been driving most of the month, my wife wasn't feeling well and needed to drive to work.  Since she had to be at her work earlier than I needed to be at mine, I told her to drive the car and I would just run to her work then drive home, shower, eat, and go to work.  It was a great way to handle both of our needs for the car, and since she would be working a little overtime anyway.  I could work my regular work day and pick her up without her having to walk home or wait on me.  The run was 1.67 miles with two nice little hills, exactly what I needed after a layoff.

After work, I dropped my wife off  and picked up all of my running shoes changed into some shorts and went to Fleet Feet for a fitting.  I spent about an hour there talking about the problems I have been having then trying on different shoes and insoles, until we found the combination that worked best for me.  I ended up getting some Superfeet insole, which I hope will combine with my new shoes to improve my achilles. They are not your regular soft insole, but a hard insole designed to support your feet more than cushion.  They take some time getting use to, but I've noticed a marked improvement in my Achilles since I have worn them.

I am not prepared to say that my problems have been solved, but thinking back, my problems began around the time I bought new shoes.  I  recently read over my blog and compared that to my bank statement and noticed that the pain started about a month after I bought my last pair of shoes.  So it is could a least be a factor.  And when you consider the haphazard way I have gone about selecting shoes in the past . . . I am kind of ashamed to say this, but this was my first proper shoe fitting.  I wear size 15 shoes, and I grew up in a small town where the shoe buying options were limited, when I would go shoe shopping I would be lucky if the store had two pairs of shoes to try on.  The town where I went to college was the same way, and I never once bought shoes when I lived in Japan because I was a giant there.  I always had someone buy them for me in the states and mail them to me.  So, it never entered in my mind that I might have options concerning foot wear until recently.  My habit had always been ask for a size 15, see if it fit, buy it, and go home and wear it until it falls off.  But, I recently started noticing that most of the shoe store around my stocked a lot of 15's, which caused me to think that I should invest more time in my shoe shopping.  Also, one of my friends who runs and blogs gave her local Fleet feet a ring endorsement: Running in Circles: Fleet Feet.  The push I needed came when one of their staff members came to the Y and provided some details about their store and services to the members.  I spoke with her for a good 15 mins. and it was her suggestion that I bring in all of my current shoes when I came to the store, which I thought was a great idea.  Well now that I have what I hope will is proper footwear for me, I might be able to enjoy my workouts more and worry less about injury. 

Monday 8/23 -- Monday Mistake!

I knew that I needed rest as soon as I woke up, but the desire to run won out over all logical arguments that opposed it.  I went to what I thought was going to be Plycore class but found out that classes would be canceled for the week due to the gym refurbishing.  Several members from class had decided to show up anyway and planned to do their own class in areas that were still open.  They began with a 2.67 mile capitol run, which I joined.  I felt good for about the first mile, but right after the mile marker my tank hit empty.  I quickly fell behind but was able to keep running.  The next mile was difficult and my achillies were starting to flare up.  The wise thing would have been to stop and walk, but I've never been one to embrace wisdom once I am determined to do something, and by the end of mile two I was determined that I would not give into the fatigue I felt in my legs.  My quads felt like they were made of lead, but I was able to gut out the last bit of the run.  After retuning to the gym, I just showed my face to the class long enough to prevent them sending out a search party then I went and did a good bit of stretching in hopes of easing the discomfort in my achilles.  However, the stretching didn't really do much so I resolved to start taking some Naproxin and rest up over the next two days before deciding what to do next to get past the issues surrounding my achilles.

Sun Aug. 22 Post Race Recovery.

I felt fairly good after my race, but my energy level was really low.  My body had been pushed pretty hard, and I was feeling proud.  However, I couldn't stop thinking about my next race, which is on Oct. 9th, it seems so far away, but it is really right around the corner.  I am not sure what my official goal for that race will be yet.  I will more than likely wait until about a week before the race to set my official goal.  However, I all ready have an idea of where I would like to be for that race, but I need to see how much preparations I can get in before hand.  The achilles is still a big concern, which needs to be resolved quickly.  I also noticed that I had strained a tendon on the top of my foot that was giving me some pain primarily when I was going down stairs, but I knew that it was nothing more than a very mild strain and would work itself out. 

I decided that it would be best if I just did a good stretching session and rest up for Mondays class.  I didn't realize that the Y would having the floors resurfaced the next week, so all of the classes were canceled, but more about that later . . . I have noticed a pretty significant increase in my flexibility over the last few weeks, which is a good sign in my book.

Good Omen: White Deer Dash 5k

I knew that the race would go well for me when the handed me my bib: #29!  I went to look over the course and pick up my packet on Friday before the race.  The course looked pretty good.  It seemed fairly flat, just like my work buddy, who I was running with had said.  So, I felt really good about my prospects for getting 27 minutes.  I am not sure why 27 minutes becames improtant to me, but it had become my goal time and was all that I could think about. 

The morning of the race was pretty much perfect not that humid and my legs felt alright.  The achilles felt good but my quads seem a little tight from the run on Thursday.  But, overall I was still really optimistic, a little nervous but optimistic.  This would be the first timed race for both me and my friend from work, so neither of us really know what to expect.  They were using chips,  so I felt good that I would get an accurate time.  The starting line was not where we thought and was down a little slope, nothing big, but we would still start out with an incline that we had not expected.  But, over all the start was fine, but one difficulty was that someone seemed to drowned themselves in bug spray, and I was running in thier vapor trail for most of the first mile.  Also, my quads felt pretty tight and my legs were heavy at the start.  My legs started to feel better by about a mile and a half, but by now I had begun to notice that the course had more of an inclines to it than I thought.  Still, I was going fine by my watch.  I had done the first mile in around 9mins and the second around eight. 

The third mile went by without me even really noticing, there was a good size slope and two long stright stretches. Once I got to just before the 3m mile mark, I could feel that I was starting to pick up the paced.  I was about to look at my watch when this old guy went by me.  I didn't even here him coming.  He was like a ninja!!! I was right behind him when we turned the last corner, so I opened it up and went right by him and a young guy who was stopped and thowing up alongside the pathway.  I looked at the race clock a little was out and saw 26:26!!  So ,I turned it on and came in at 26:30.8!!!! I am so happy with this time!  Nearly a full 2mins off of my last race time!  I was beat when I finished, but I kept moving because I thought that If I stopped that I would fall over.  My freind came in just over his goal time, but he still did really well.  Most importantly, we are both already talking about our next 5k.  Mine will be on Oct. 9th and my goal will be 26 minutes flat.

Thursday 19th: Practice 5k

***Please Don't Take My Training as the Proper Way to Prepare for a 5K***

For some reason I got it in my head that I needed to run a practice 5K on Thursday, and then rest on Friday.  I wanted to run on the indoor track because of the flat surface and the ability to track the distance.  The track at the Y is 1/15th of a mile, so I figured that 47 laps would be a 5K.  I was afraid that this would get tedious, but it really didn't because I had to stay focused on the count and monitor my achilles, which got a little sore in the corners, but other wise held up pretty well.  I was able to maintain around  9 min. pace for all three miles and didn't see any real drop off, which really encouraged me.  I finished the run in 27:08, surprising the heck out of me and making me pretty optimistic about my prospects for the 21st.  I hadn't really opened it up when I was running on the track; eventhough, the 5k would be out doors and in the heat, I knew that the course was not too hilly and that these tight turns on the track and other people had caused me to slow down a bit, so I felt pretty confident that I would get my goal time of 27 Min's.  My only real concerns were that I would get too excited in the beginning and fail to pace myself and I would falter in the last mile, or that my achilles would give out causing me to have to back off but neither of these were that much of a worry because of how well the week had gone.

Addiction!: Weds. 18th Sports Conditioning (Abs only) And a Run.

The 5k was just around the corner, and I really didn't know how much I should or shouldn't be running, but I just couldn't hold myself back. Some major changes are taking place. I love to run! Pushing myself to go farther and stronger than I thought I could is so appealing. I used to dread the thought of running, not the running itself so much, but the thought of it used to make me ill. I would turn into Ferris Bueller on a fine spring day in Chicago and find myself licking my palms and faking stomach cramps, but now it is more likely that I will be ignoring pain in my legs and trying to convince myself that a short run will help me loosen up the muscles that are strained than anything else. It is crazy, my Netflix queue is full of running documentaries and Steve Prefontaine Movies, and my YouTube history is worse because it is full of inspirational running/sports commercials for shoe companies. Here is my favorite:



The most difficult part of this transformation is dealing with the regret that fills me anytime I think about the years that I wasted sitting on the couch watching Real World marathons or worse sitting in some coffee shop smoking.  Honestly fighting off those thoughts is harder than gutting out the last half mile of any run.  When they creep in and nest in my brain, I just try to remember that regrets are boring but challenges are much more interesting and force myself to think about things to come.

Wednesday morning, I got to the gym early so that I could run before the Sports Conditioning class.  I did the Capitol run which with one lap around the building is around 2.68 miles which I did in under 27 minutes, so I felt good about my pace.  then I joined the SC class for their first 15 to 20 mins. of abs, which was what I had planned, so with two more days to my race I was feeling pretty good about things.

The Answer is No!: Tuesday 8/17: One Mile Run & Toning Class

I wasn't planning on running at all on Tuesday, but I got to the gym earlier than I expected and could not resist the urge to run on the track just to see how my achilles would hold up after the insomnia run the day before.  I decided to limit my self to one mile because I didn't have much time before class.  I decided to use the indoor track and as I began running everything felt really good, so I thought that this would be a good opportunity to push myself and see just what I could do if I tried.  By about a half of a mile I could tell that I was running better than I had run in a very long time, and that I could still open things up a bit more without risk of injury.  By the time I finished the run I had put down a 7min. mile, which is a really great pace for me!!  I knew that I could not keep that pace up much longer than one mile, but it still felt really good to hit that pace and not be exhausted.  Granted my heart was pounding a bit, and I was sweaty as all get out.  The tough thing was that I still had to do the toning class and could not back out because my wife was taking class with me, nor did I want to slack off in the class.

The class was really rough and not just because of the run!  After the class my wife and several other members commented that the class seem more challenging that it had been in recent weeks.  We did a couple of new exercises, but for the most part I think that it was because we did longer sets on several of the timed exercises like bicycles.  By the end of class I was having trouble staying up in the plank position because I was sweating so much.  It didn't matter how much I dried myself or the floor.  I really think the combination of a good short run and toning class was exactly what I needed.  And, my achilles made it through fairly well, which gave me hope that I would be able to do well in the 5k on Saturday.  By the way after seeing to picture above, I had to ask myself -- Self, am I beautiful when I sweat? -- Self replied with magic 8 ball certainty . . . my reply is No!

Monday 16th: 3am Insomnia Run

I took Sunday off to rest up for what I knew was going to be a big week.  With the 5k being only a few days away, the plan was to take the morning class Monday, go to toning on Tuesday, do the abs portion of Wednesday's class and run outside, and Thursday run a practice 5k on the track, before taking Friday off to rest.  However, for some reason I just could not get to sleep on Sunday night.  I watched a really good documentary: Run For Your Life: The Fred Lebow Story.  I am not sure if that just amped me up or if I just had a lot on my mind, but I couldn't get to sleep, so at a round 3am I gave up and went for a run. 

It was very peaceful and allowed me to just relax and appreciate my neighborhood.  It felt really good to just give up on the idea of sleep and put my mind to running.  I turned on my I-pod and listened to The : The Black Keys Brothers Cd, which is great for running.  I ran just shy of 3 miles in 30mins.  It was a great run with two decent size hills, and there was very little traffic on the roads, a few cars, some cyclists and a couple making out on a porch were the only other people out at that time.  By the time I got home, I felt pretty good and knew that I would be able to sleep once I stretched, showered, and cooled down.

Sat. 14th: Quick Run

After running my practice 5k on the previous day I had planned to take this day off.  However, it was a positively gorgeous day and the temperature was pleasant by noon, which is a rarity in Raleigh in August, therefore I felt that it would be a criminal offence to spend the whole day shut in my apartment.  Also, my achilles had responded pretty well to the practice run the day before, and I started thinking that it might tighten up if I didn't do anything that day.  I decided that around noon that I would go for a short run through my neighborhood.  The temperature was still pretty nice and the humidity was still more than tolerable.   The run was nothing big at all, just shy of 2 miles, and I completed it in around 20 mins.