I love running in my Nike Free's. They are so light and very comfortable. I have gradually increased my Nike Free mileage, and although I had one scary moment where I thought I had got injured again, I am running pain free and looking forward to the day that I can say I no longer need Orthotics. The rest of this post is a more detailed log of the last 3 weeks of running while I rotated my New Balances (with Orthotics) and my Nike Free's...
I first ran in my Nike Free's on 10/8 when I ran 1.25 miles, I then ran 1.25 miles (10/10) and 2.00 miles (10/12) and my legs had been feeling great with no reaction from my calves at all. My fourth run was unfortunately a different story all together...
After having no reaction from my first three runs, I decided to see how 2.8 miles (the length of the Greenway out and back) would feel. I also decided to run without the dogs for the first time (I had taken Scout and Molly with me on my previous three Nike Free runs). So, on 10/14 I ran 2.79 miles at 7:53/mile and although my calves felt fine during the run, before I'd even made it the home (3 minute walk) I knew I had done too much because I felt my right calf (the one that has been causing me my problems) tighten up. I did my post-run stretching routine and although the muscle loosened up, I had a dull ache for the rest of the day.
When I woke up the following day, I wasn't sure what to make of the situation as my calf felt fine. Was it my calf simply not being used to running faster and longer in the Nike Free's and aching for a few hours as a result? or had I done some damage? I decided to be cautious as my left calf had felt fine and I took the day off of running.
The next day, both calves felt fine and I set out on a longer run in my New Balances. I stretched and warmed up like I normally do and was cautious during the first mile, but everything felt fine. In fact, I felt great! I took a longer loop around the neighborhood that contained a number of up hill and down hill sections and ran at a tempo pace. I felt fine during the run, but as I began my walk home, my right calf tightened again. My excitement at completing a challenging tempo run was quickly replaced with a feeling that maybe I had hurt myself again after all.
I returned home and stretched, and this time the tightness was replaced by an all to familiar ache - the one that I had felt over the summer. I retrieved my Ace compression sleeve from a draw and strapped it on. I hadn't felt any knee pain, but that typically didn't appear immediately, so I couldn't even take that as a good sign.
The following day (Sunday) I woke up and the ache was still present - not as strong, but it was still there. There was no knee pain, so I pleased about that. I kept the compression sleeve on as much as I could that day, but I was flying to Portland and I didn't want it on while I was in the air.
On Monday the ache was gone. I still wore the compression sleeve as a precaution, but I was happy that the pain had gone away so quickly. Maybe it was just a slight reaction to the extra distance after all!
On Tuesday and Thursday I ran cautiously in my New Balances in Portland (I didn't have room in my bag for my Nike Free's) and my calves felt fine. I had told myself to stop immediately at any sign of tightness or discomfort, but there wasn't any. I flew home on Friday, rested on Saturday and ran a 5 mile tempo run in my New Balances on Sunday with no reaction. It was a relief to get through a tempo run without an calf issues and I gave myself a pat on the back for listening to my body.
I took the calf issues as a warning sign and decided to drop back down to 2 miles for my next Nike Free run and see what reaction I had. I ran 2 miles with the dogs on Monday and my legs felt fine, so I followed that with 5 miles (New Balance), 2.5 miles (Nike Free), 5 miles (New Balance) and 2.75 miles (Nike Free) and my calves feel fine at the moment.
In hindsight, going from 1.25 miles to 2.79 miles in 6 days was much too quick and it is no surprise that my calf was unhappy. Recognizing the signs and taking an 11 day break from running in the Nike Free's (I still wore them for walking every day) seemed to allow the muscle to recover and I completed runs of 2.00, 2.50 and 2.75 miles without issue.
I plan to slowly increase my Nike Free miles and decrease my New Balance miles until I can stop running in the New Balance's all together.
Next week I think I will do this:
Sunday: Monster Dash 5k (Nike Free)
Monday: 4 miles (New Balance)
Tuesday: 3.25 miles (Nike Free)
Wednesday: 4 miles (New Balance)
Thursday: 3.50 miles (Nike Free)
Saturday: 4 miles (New Balance)
Sunday: 3.75 miles (Nike Free)
Friday, October 29, 2010
Tuesday, October 26, 2010
Marine Corps Marathon Thoughts
Well, here we are. It is only 5 days until the 35th Marine Corps Marathon takes place in Washington DC and I wish all of the runners that line up at the start at 8am on Sunday the very best of luck as they take on 26.2 miles. The weather looks like it will be a perfect 50-55 degrees with partly cloudy skies to help them on their individual mental and physical challenge.
I won't lie, I am a little disappointed that I won't be in DC to run my first Marathon. I have had numerous emails and Facebook messages from Team Fisher House and the Marine Corps Marathon about the events that are taking place this weekend and each one is a reminder that I won't be there... Had things gone according to plan, I would be there at the start line with butterflies in my stomach about to run 26.2 miles for the first time. But, things didn't go according to plan, I missed the majority of my training due to injury and I will instead be running a 5K here in Raleigh dressed as a Hot Dog!
In hindsight, things worked out for the best. Elizabeth will be 8 months pregnant on race day and the drive and sitting around all day wouldn't have been very comfortable for her at all... let alone me worrying that she might go in to labor while I am out running!
Running the 36th Marine Corps Marathon in 2011 will be my one and only goal for 2011 and I am looking forward to it!
I won't lie, I am a little disappointed that I won't be in DC to run my first Marathon. I have had numerous emails and Facebook messages from Team Fisher House and the Marine Corps Marathon about the events that are taking place this weekend and each one is a reminder that I won't be there... Had things gone according to plan, I would be there at the start line with butterflies in my stomach about to run 26.2 miles for the first time. But, things didn't go according to plan, I missed the majority of my training due to injury and I will instead be running a 5K here in Raleigh dressed as a Hot Dog!
In hindsight, things worked out for the best. Elizabeth will be 8 months pregnant on race day and the drive and sitting around all day wouldn't have been very comfortable for her at all... let alone me worrying that she might go in to labor while I am out running!
Running the 36th Marine Corps Marathon in 2011 will be my one and only goal for 2011 and I am looking forward to it!
Monster Dash Preview
This weekend I will be running in the Monster Dash 5K dressed as a Hot Dog.
After months (well hours really) of research, I decided on the perfect Hot Dog costume (based simply on how cool it looked) and then searched for a race where it wouldn't be bad taste to participate dressed up. I didn't think it would be a good idea to run races that had a specific cause in the title (Autism, Cancer etc) dressed as a Hot Dog, so I finally settled on the Monster Dash.
This Sunday (October 31st) at 2pm (at Cameron Village), I will be running 5K dressed like this:
It should be fun!
After months (well hours really) of research, I decided on the perfect Hot Dog costume (based simply on how cool it looked) and then searched for a race where it wouldn't be bad taste to participate dressed up. I didn't think it would be a good idea to run races that had a specific cause in the title (Autism, Cancer etc) dressed as a Hot Dog, so I finally settled on the Monster Dash.
This Sunday (October 31st) at 2pm (at Cameron Village), I will be running 5K dressed like this:
It should be fun!
Friday, October 15, 2010
Simply Amazing Finish
Last weekend's Chicago Marathon (10-10-10) had one of the most amazing finishes I have ever seen to a Marathon - and I have finally found a video that shows the tussle between Sammy Wanjiru and Tsegaye Kebede.
I know that 7 minutes is a long time to watch a video on a blog, but it really is worth it. Don't forget, these guys have covered over 25 miles all between 4:30 and 4:50 pace when this video starts and $500,000 is on the line.
I know that 7 minutes is a long time to watch a video on a blog, but it really is worth it. Don't forget, these guys have covered over 25 miles all between 4:30 and 4:50 pace when this video starts and $500,000 is on the line.
Tuesday, October 12, 2010
Mixing It Up...
As you know, it is my intention to transition to a minimalist running shoe, and back in early September I chose the Nike Free Run's but haven't had the confidence to run in them while I have been gradually increasing my mileage back up following my injury. So, after completing a 4 mile run in my New Balances (with Orthotics) on Thursday, I decided that it was about time that I tried running in my Nike Free's.
On Friday morning, I put on my Nike Free's and attached the collars and leashes to Scout and Molly and we all set out for a brisk 1.25 mile run along the Greenway. While I was running, I found it hard to relax, partly because I was being herded by Molly (who was on her first run with me and liked to get in front of me and then stop) and partly because I was constantly doing internal checks on how my calf, knee and Achilles felt as I really didn't want to hurt myself again. The Nike Free's felt light and comfortable and I finished the run with no pain or discomfort. Overall a good run, and when I got through the rest of the day without any discomfort I felt comfortable declaring my experiment a success. After running a 5K on Saturday, I repeated the 1.25 mile run in my Nike Frees (with Dogs) on Sunday and then increased the distance to 2 miles today.
After completing runs of 4 miles, 1.25 miles, 3.1 miles and 1.25 miles on consecutive days I wanted to do a 5 mile run on Monday morning. A 5 mile run from the old house wouldn't have been a problem and I would have had a few options that wouldn't involve running the same route more than once, however, the new house has less options and the Greenway trail is only 1.5 miles end to end. I really didn't want to run the same piece of the trail three times and I didn't fancy running on the sidewalks or roads, so I decided to try running on the trails in Durant Nature Park. I knew there was a trail called "Border Trail" which goes around the outside of the park, and is approximately 2.2 miles in length, so I thought I'd give it a try.
I haven't ever run on hiking trails and was a little nervous about the exposed tree roots and uneven ground, but it turned out to be a fun change from running on flat surfaces. My Garmin Connect map shows my 5 mile run on the Greenway and the Border Trail but it doesn't really do justice to the trail which was full of twists and turns and ups and downs. For the most part the route was easy to follow as the ground was well worn and packed down and the tree limbs were well pruned. I did make one wrong turn towards the end but realized quickly when I had to duck under a few low tree branches and then lost the packed ground completely. I simply back tracked about 50 yards and found where I had gone wrong.
Obviously, I wasn't running as quickly as I would on the road, but I did wear my heart rate monitor and I was able to keep my heart rate between 150 and 160 for a perfect workout.
It was nice to have something to think about (not getting lost, and where to place my feet) and the time flew by. I doubt I will be able to run the trail if the ground is wet or if we have had significant recent rain as the lake level was only inches from the trail in some areas. Also, I am not sure whether I will be able to find and follow the trail when the leaves fall soon, but when the conditions are right, it will be nice to go and run in the nature park!
On Friday morning, I put on my Nike Free's and attached the collars and leashes to Scout and Molly and we all set out for a brisk 1.25 mile run along the Greenway. While I was running, I found it hard to relax, partly because I was being herded by Molly (who was on her first run with me and liked to get in front of me and then stop) and partly because I was constantly doing internal checks on how my calf, knee and Achilles felt as I really didn't want to hurt myself again. The Nike Free's felt light and comfortable and I finished the run with no pain or discomfort. Overall a good run, and when I got through the rest of the day without any discomfort I felt comfortable declaring my experiment a success. After running a 5K on Saturday, I repeated the 1.25 mile run in my Nike Frees (with Dogs) on Sunday and then increased the distance to 2 miles today.
After completing runs of 4 miles, 1.25 miles, 3.1 miles and 1.25 miles on consecutive days I wanted to do a 5 mile run on Monday morning. A 5 mile run from the old house wouldn't have been a problem and I would have had a few options that wouldn't involve running the same route more than once, however, the new house has less options and the Greenway trail is only 1.5 miles end to end. I really didn't want to run the same piece of the trail three times and I didn't fancy running on the sidewalks or roads, so I decided to try running on the trails in Durant Nature Park. I knew there was a trail called "Border Trail" which goes around the outside of the park, and is approximately 2.2 miles in length, so I thought I'd give it a try.
I haven't ever run on hiking trails and was a little nervous about the exposed tree roots and uneven ground, but it turned out to be a fun change from running on flat surfaces. My Garmin Connect map shows my 5 mile run on the Greenway and the Border Trail but it doesn't really do justice to the trail which was full of twists and turns and ups and downs. For the most part the route was easy to follow as the ground was well worn and packed down and the tree limbs were well pruned. I did make one wrong turn towards the end but realized quickly when I had to duck under a few low tree branches and then lost the packed ground completely. I simply back tracked about 50 yards and found where I had gone wrong.
Obviously, I wasn't running as quickly as I would on the road, but I did wear my heart rate monitor and I was able to keep my heart rate between 150 and 160 for a perfect workout.
It was nice to have something to think about (not getting lost, and where to place my feet) and the time flew by. I doubt I will be able to run the trail if the ground is wet or if we have had significant recent rain as the lake level was only inches from the trail in some areas. Also, I am not sure whether I will be able to find and follow the trail when the leaves fall soon, but when the conditions are right, it will be nice to go and run in the nature park!
Tuesday, October 5, 2010
Orthotics Update
My return to running has gone well so far. After my first week of runs less than 1.5 miles, I increased to 2 miles (Saturday) and then to runs of 20 minutes (Tuesday, Thursday, Friday). The following week, I decided at the beginning of the week to run the IBM 5K on the Saturday, so I only ran once during the week (3 miles on Wednesday).
I have been careful to stretch before and after my runs and not to over do it with my strengthening exercises on non-running days. I did do one session of "jumping exercises" and my legs were very tired for the next two days so I made sure I didn't do anything else until my legs were back to normal.
I ran the IBM 5K last Saturday in 21:52 which was a nice surprise as I had no idea whether I had lost any speed over the summer - I guess I haven't!
I had plans to run today (Tuesday), but I am currently fighting the flu. I am going to wait until I am 100% before I go for another run as I am in no rush these days.
I have been careful to stretch before and after my runs and not to over do it with my strengthening exercises on non-running days. I did do one session of "jumping exercises" and my legs were very tired for the next two days so I made sure I didn't do anything else until my legs were back to normal.
I ran the IBM 5K last Saturday in 21:52 which was a nice surprise as I had no idea whether I had lost any speed over the summer - I guess I haven't!
I had plans to run today (Tuesday), but I am currently fighting the flu. I am going to wait until I am 100% before I go for another run as I am in no rush these days.
Monday, October 4, 2010
2010 Goals Progress - Third Quarter
As we are now 3/4 of the way through 2010, I thought I would do a progress report on my 2010 goals.
1. Buy a new, bigger house: Complete! We have been in our new house for over two months now and are settled waiting for Baby Mulley to arrive in December
2. Not gain any weight in 2010: I started the year at 157lbs (11st 3lb) and currently weigh 153lb (10st 13lb).
3. Run a sub 1:45:00 Half Marathon: Complete! I ran 1:41:40 at the Shamrock Half Marathon
4. Run a 5K dressed as a Hot Dog: I have purchased my Hot Dog costume (photo to come later this week) and I plan to run in the Monster Dash on October 31st
5. Run a Marathon: After spending most of July and August injured I decided to defer my Marathon until 2011. I am currently back to running 3 miles in each session, which is obviously no where near marathon training distances!
1. Buy a new, bigger house: Complete! We have been in our new house for over two months now and are settled waiting for Baby Mulley to arrive in December
2. Not gain any weight in 2010: I started the year at 157lbs (11st 3lb) and currently weigh 153lb (10st 13lb).
3. Run a sub 1:45:00 Half Marathon: Complete! I ran 1:41:40 at the Shamrock Half Marathon
4. Run a 5K dressed as a Hot Dog: I have purchased my Hot Dog costume (photo to come later this week) and I plan to run in the Monster Dash on October 31st
5. Run a Marathon: After spending most of July and August injured I decided to defer my Marathon until 2011. I am currently back to running 3 miles in each session, which is obviously no where near marathon training distances!
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