Tuesday, November 29, 2005

Final Vacation Post

Since Tuesday is my running day, I felt guilty about not running. Since I swam in the morning, I really did not have any runs planned today. Besides, I felt that I should rest the legs anyway, hoping it is best for the ITB to take it easy.

The weather was sooo nice, by 5 PM, I finally succumbed to the temptation and went for a run. It was sunny and probably in the mid to high 60's. A lady walking her dog asked,
"Isn't it cold just wearing a shirt and shorts?"
"Not if I keep running!"

Run Synopsis:

Mile 1: 8:17
Mile 2: 8:09
Mile 3: 7:55
0.1 Mile: 0:36

Total: 25:00

Kayano Miles: 27.6

I'm not sure why I ran so fast, but I was surprised to see my first split. I told myself to slow day a bit and I thought I did until I saw the second split. Strange as it may sound, I was mostly marveling at the near perfect weather conditions, a gentle breeze, a bright but setting sun, a crisp blue sky etc. By the 3rd split, I new I could bag an unofficial PR so I leaned as forward as possible and just let it rip as fast as my legs would take me.

25 minutes translates into a PR by 19 seconds. If I said last year that I will eventually run 5K in 25 minutes, I would have laughed myself silly. This is so cool.

More lap swimming

Alas, today is the last vacation day. It has been almost 2 weeks of down time. I took this opportunity to go back to the pool for another lap swim session. I dropped my daughter off at her school and went to the Y.

Distance: 1 mile
Elapsed time: 45:32

Hot tub after the laps were divine. It was a little chilly this morning you see....

Feeling good about burning them calories, I asked my wife out on a lunch date.

IT Band Wrap

I went shopping for a wrap. I don't know if it will help but desperate times call for desperate measures. I went to cho-pat.com and bought a Illiotibial Band Strap. Sadly for me, according to the website, one of the causes of this pain is "bowed" legs. Well, I got 'em, so I wonder what this means for the future. Will my bands eventually adjust and get stronger? Or will I be relegated to this type of pain for ever? I wonder why it is a problem on my right leg and not on the left? Why? Why? Why? I hope I bought the right size. If it comes in time for this weekend's run, I will attempt the long distance again.

Saturday Long Run

It was a rainy day for a change. Nice temps also. I wasn't able to make it to Tour de Memorial hosted by the Striders. I didn't even make it to the RTW race. However, after taking care of some personal things that has been festering for a while, I was able to get a break in the weather and from personal schedule to get on a run. It was already 3:30 PM when I headed out the door with 4 water bottles, 2 small packs of Gummy bears and 2 packs of Carb Boom! I figured if I got in all 18 miles, it would be 6:30 PM and very dark.

Unfortunately for me, the right knee pain manifested itself around mile 8 and got worse. So I quit at mile 9 and went home. Good thing too as the family was invited to a dinner that evening.

Run Synopsis:

Mile 1: 9:37 Started too fast
Mile 2: 9:36 Still too fast
Mile 3: 9:53 Getting around to mile 10 min. mile pace
Mile 4: 10:51
Mile 5: 10:05
Mile 6: 10:13
Mile 7: 11:19 First sign of pain, stretching started
Mile 8: 12:31
Mile 9: 12:35

Miles on the Kayano: 24.5

On the positive side, I was not at all tired after 9 miles. If it wasn't for the pain, I think I could have gone all the way.

Friday, November 25, 2005

Thursday run

As we were having 3 local families coming over for Thanksgiving dinner last night, wife had me on a tight leash to complete multiple chores around the house. It mostly involved cleaning and odd jobs around the kitchen. I was still able to sneak out for a quick 5K morning run though.

Run summary:

Mile 1: 8:57
Mile 2: 8:17
Mile 3: 8:15
0.1 Mile: 0:36

Elapsed: 26:07

Kayano: 15.5 Miles

Temp: 60?

It was a little passed 8 AM, the sun had peaked out and started to warm up the day. Again, another nice relaxing run. I'm continually amazed at my quick 5K times. I think I might be able to PR again should I decide to go to the RTW race this Saturday. I'm undecided at this point as to what to do for Saturday. I'm really tired and lethargic right now from all the food and drinks last night that lasted into the wee hours of the morning. So the motivation meter is currently reading pretty close to zero. Tour de Memorial is also tomorrow morning. I need to decide by dinner how I'm going to put in a 18 mile run. Whether it is with the Striders or by myself and do my own 5K course 6 times over. Decisions, decisions...

Hope everyone had a gastronomic feast yesterday. A run is the most perfect way to burn off all those excess calories me thinks. For me, that will mean Saturday at the earliest. :)

Tuesday, November 22, 2005

Tuesday Run

Not much to report. It was another beautiful day, perhaps a little warm for a nice afternoon run.

Run Summary:

Mile 1: 8:45
Mile 2: 8:33
Mile 3: 8:14
0.1 Mile: 0:43

Total: 26:15

Kayano: 12.4 miles

No ITB pain today. If I'm not mistaken, the right knee pain caused by ITB is worst during cold weather. If so, I need to properly warm up before setting out for a run. During race day, I probably should keep my legs warm as long as possible.

Interesting how nice easy runs take me 26 ~ 27 minutes nowadays. A few months ago, this would be in P.R. territory for me. The new running shoes are working out fine so far. These Kayanos fit so well that it feels like they are already broken in. By the way, for all you Kayano lovers, Lukeslocker.com is having a sale on the Kayano XI. It is $105 plus shipping.

Good luck to all on your turkey day trotting.

Sunday, November 20, 2005

Did the alarm clock go off?

I laid out all my running gear to run Knight Flight for Humanity race that Lance Collins posted on our Houston Running Bloggers Board. But it was not to be. I set the alarm for 5:30. I got up at 6:50. A slight disconnect. The drive would have taken about an hour. Bummer. Undaunted, I still put my gear on and went outside to run my 5K course twice.

Temp: 49 F

Mile 1: 9:52
Mile 2: 9:24
Mile 3: 9:29
Mile 4: 10:29 ITB pain - pulled over to stretch
Mile 5: 10:06 ITB pain - pulled over to stretch
Mile 6: 10:10*
0.2 Miles: 0:54*

Total elapsed time: 1:00:27

Total Kayano XI miles: 9.3

* I don't think I hit the split at the correct location. I doubt I could have ran the last 0.2 miles in 54 seconds. Although I did pick up the pace during the last mile.

The weather was cold enough that I barely sweated. I did not feel fatigued or tired, just refreshed. Too bad the right knee keeps bothering me.

Despite the long sleeved shirt, I never felt warm enough during the run. The hands felt cold all the way. I think I need to get some gloves to keep them warm.

One upside to being cold, the long hot shower afterwards felt divine.

Friday, November 18, 2005

Lap Dawg

I'm in the process of using all my "Use it or lose it" vacation I have left for 2005. My first day back to work will be November 30th.

After helping with getting kids off to school, I packed my gym bag for lap swim at the Y. At around 8 AM, the Y is pretty empty. I was the only lap swimmer and shared the pool with a bunch of energetic seniors doing water aerobics.

Distance: 1 Mile
Time: 42:27

My elapsed time for the mile swim is getting quicker. It is also aerobically easier for me to swim a mile. My cardio system must be getting better and better with the longer runs I've been putting myself through.

Now I am going to meet a friend at Starbucks for lunch at 11:30 AM. What a life style.

Thursday, November 17, 2005

Back In The Training Mode

I did not get to run yesterday. The legs didn't feel right. The knees were still a little tight and certain parts were sore one time or another. Even so, by 7:30 PM last night, I felt so guilty that I packed my swim suit and went for a swim at the Y. I swam 1.1K in 30 minutes. I promised to run the following morning.

It was 35 degrees in The Woodlands when I rolled out of bed at 6 AM. So, the urge to run lost out to the urge to stay warm. After seeing both kids off to school, I went back to the Y. This time, I concentrated on weight training and stretching. Not bad. I promised myself to run in the afternoon when the temps got up to a reasonable warmth.

Here is the run down of the 5K.

Mile 1: 8:53
Mile 2: 8:41
Mile 3: 8:32
0.1 Mile: 0:34

Asics Gel Kayano XI Mileage: 3.1 miles

Nice negative splits. The weather was perfect. A little breeze and the temp was about 60. The new Asics Gel Kayano XI felt really good. After running in these, I realized how "done" my last pair of Asics GT-2100's were. To think I ran the last 25K in dead shoes. I've decided to keep a log of my shoe mileage on this blog. I think this will allow be to better manage my shoe replacement time table.

Tuesday, November 15, 2005

Arch Pain

Surprise! Surprise! The 25K race did not make my arch pain any worse. In fact, it is starting to feel almost normal now. I'm planning a recovery run for Wednesday morning on my new Kayanos. Posted by Picasa

Monday, November 14, 2005

HMSA 25K Race Report & Congrats to Jessica on her hardware!!!

3:02:30. My Timex time for the HMSA 25K run. (Gun time: 3:03:18 at 11:47/M pace) I ran the 20K race in October at 2:09. So how did I eat up 54 additional minutes to go another 5K? I suppose this is why running is never dull. No race is the same. Even if it is the same race, same course but on a different day, you can have a very different result at the end. I felt good and strong at the 20K. I was looking for almost any excuse to not run the 3rd loop at the 25K. Heat and humidity. Need I say more? Interestingly, the heat and humidity kind of crept up to you. During the first loop, the downtown skyscrapers kept the course under shadows and made running quite pleasant. By the second loop though, the shadows disappeared and we were running under full sunlight. This is where my race management went bad. I should have tried to adapt to this new condition and slowed down. But, I kept going at the same pace. I cruised during the first 6 ~ 8 miles or so, clocking around 10:00/M pace. Then a sudden wall. The second loop’s sun/heat caught up to me. It started to get bad on the back end of the second loop. By the time I entered loop 3, I was craving salty food pretty badly. I was desperate for some full strength Gatorade. But alas, even the watered down version at the water stations were out of it through out the 3rd loop! Arghhh. Luckily, I had an emergency Carb Boom! Pack left in my trusty Nike shorts.

I’m not sure how I finished the 3rd loop, but I know it was a combination of walking, running and sucking down as much water as I could. Also, I wanted to get to the last turn around point to see if Lisa was still there, hootin’ and hollerin’ at the runners. She was. I couldn’t help but run as soon as I got into her view and until I got out of her view no matter what. Good thing about the 3rd loop. The clouds rolled in and blocked the sun.

As soon as I finished, I went straight to the snack table and ate about 3 bags of pretzels. If there were salt cubes available, I might have eaten them also. Tell tale sign of dehydration I suppose. When I got home, I had a net 5lbs weight loss, and that is after gulping down 2 cans of Coke, 3 bags of pretzels, a banana, a 20 oz of bottled water and all the water and Gatorade I drank at the water stations.

As usual, it was good to see our blogging members at the race. Before the start of the 8.4K, I got a chance to talk to Jon, Waverly, Cassie, Mannie, Sarah and Sarah’s friend Chris. Before the start of the 25K, I met and chatted with Jennifer Kim. Oh, and congrats to Jessica whom I met after the run. She won 3rd place in her age group and had a nice piece of hardware to show for it. Way to go! During the 3rd loop of the race, a guy in a red Houston Fit running shirt came up and said,
“Are you Holden?”
“Yes….” (With a curious look on my face)
“I recognized you from your blog. Have a good race!”
Then he was gone.
By the Striders tent I met Steve Shepard. As usual, he was full of running wisdom. Not to worry too much about this race as the conditions were not so good etc.

Finally, sorry for all the rambling. It is hard to write well this early. But I wanted to get the post out. Next race: The 30K.

November Stridelines now available!

Houston Striders November newsletter is now available for your viewing pleasure. Down load here.

Sunday, November 13, 2005

Asics Gel Kayano XI

With 5 minutes to closing time, I made it to the Woodland's Luke's Locker to shop. They were having 20% off anniversay sale (Thanks Jon! I guess it pays to volunteer at the RTW 5K). I picked up a Nike Running shorts with pockets (for my Carb Boom!) and a pair running socks. I saw the owner milling about and told him that I generated blisters on the pinkie toe after the 25K today. He examined my blisters and told me that it wasn't the shoe. Long story short, he concluded that my current Asics GT-2100 were done for, too many miles and that I should get a new pair real soon. Well, with 20% off, how could I resist them Kayanos? So I bought a pair. I must say, comparing them to the new Asics GT-2110, these Kayanos were much better feeling. Besides, with leesaleese and EQ wearing them to PR's, how could I go wrong?

My apologies to the cash register person, as she could not close the register until I was done (5:30). This owner person was very knowledgeable and helpful. I got a lot of interesting tidbits from him today.

Blue Bell Fun Run

I just signed up to run the Houstonian Lite 30K. All psyched up about this race after Steve Shepard's encouraging words during the 25K post race recovery party.

However, on a lighter note, I will be in Brehnam, TX next March 25th, to run the next Blue Bell Fun Run. This is a 5K and 10K event. I'll be running the 10K. Motivation? Free Blue Bell Ice Cream at the end of the race. Yum!

#1 Cheerleader of 2005 HMSA 25K

I was very impressed with someone today. I have never seen anyone with more enthusiasm and endless energy as this person. She is a runner of course (BTW - she runs in Asics Gel Kayano XI... is that TMI?) In fact, she just ran the Marine Corp Marathon. She was not running the race today but from the looks of it, I think she ran on her own before the 25K. She was standing by the turn around point, in front of the Catholic High School. When I passed her the first time, she was clapping and shouting words of encouragement to everyone that passed by. When I looped the turn around the second time, I was surprised to see her still shouting words of encouragement and clapping just as enthusiastically as the first go around. Wow...I thought. She was still there when I made my 3rd loop, just as enthusiastically as the first 2 times. I'm quite certain she stayed over 3 hours cheering all the runners.

LeesaLeese, thank you so much for your words of encouragement today. It was hot and humid and running was particularly hard. Your encouragement helped me tremendously.

Race report to come later.

Thursday, November 10, 2005

Getting psyched for the 25K

Looks like the weather is going to be a little on the hot side. Looks like I won't be 100%. But I am starting to get excited about the 25K. I think I can, I think I can.

I lifted the post below from Sarah's blog. Kinda touchy feely. Hmmmmm.

What does your birth date mean?

Your Birthdate: August 11
Spiritual and thoughtful, you tend to take a step back from the world. You're very sensitive to what's going on around you, yet you remain calm.Although you are brilliant, it may take you a while to find your niche.Your creativity is supreme, but it sometimes makes it hard for you to get things done.
Your strength: Your inner peace
Your weakness: You get stuck in the clouds
Your power color: Emerald
Your power symbol: Leaf
Your power month: November
What Does Your Birth Date Mean?

Monday, November 07, 2005

Arch Pain

This web link from epodiatry.com describes the symptoms very accurately.

Ramblings of a foot injured runner

Less than one week to go to the 25K race. Since the 15 mile run, I have been taking it easy as I nurse the right ankle problem. But as it turns out, I think it is more of the right foot arch strain than anything else. Perhaps this is another overuse issue. It started to feel strange at the last RTW race on the 22nd of October. The foot felt weird, minor pain issue on the right ankle area. But because the pain was so minor and as a new runner, you are always dealing with some kind of pain, I really didn’t think much of it. I continued to run my 5K runs on regular intervals and ran the 15 miles without too much problem. Well, it is now becoming an issue. It hurts more and more and it is not getting any better. I took last Tuesday off and ran an easy 3 miles on Thursday, then another nice 3 miles on Saturday and Sunday. I have added a 30-minute pool lap sessions on Friday and Sunday in an effort to maintain my cardio level.

Now that it is Monday, do I run this week or not? If I don’t, do I go to the pool or not? What would happen if I rested and went to the 25K run?