Long time gone, and never too old to try

Yes, it has been a while.  That is a combination of factors, including a busy fall, crazy winter and general lack of motivation.  So to preserve my running record for posterity, a brief recap is in order.

Fall 2013 -- I was out of shape, but in decent enough shape to consider running NY marathon in November.  I had completed an 18 miler in good shape, and a couple other longish runs.  Then, in early October, I had a trip to Dallas scheduled, and planned on doing something I had always wanted to do, but had never done -- run White Rock Lake.  The basic route around is approximately 9 miles, and my plan was to go 2x around for an 18 miler.  I planned for it extensively, and was ready to go.  Well,one thing I should have remembered October is hot in Dallas.  And White Rock Lake is windy.  So the day started at about 84 degrees with high humidity.  And about a 11-15 mph wind on the lake (there were little whitecaps).  That's not good.  I was drained from the get go, drenched in sweat and battered by the wind.  I made it a little more than once around and pulled the plug to fight another day.  So yes, I ran the Rock. But that day also really, really affected my confidence.  I was not coming off a long cycle of training.  I didn't feel strong running; in fact, I was surprised when I did well (like my 18 miler in Central Park in September).  And then I caught a little cold.  That was enough for me to pull the plug on NYC rather than risk serious injury in a race I really wasn't ready for.  After that, I fell off the wagon and enjoyed my fall 2013, running maybe 3 times in  a month.  I did run a 9 mile race in December to finalize my entry in 2014 NYC marathon.  And not a bad race either (I think I averaged 8:20 or so, which I was pleased with.)

Winter 2014 -- Nothing.  No running.  And a bad diet led to weight gain.  So, after a ski vacation that totally sapped me (I was not ready for physical rigor and altitude), I simply knew it was time to get back in the game.

Now -- I have been back at it for about 3 weeks.  The running is harder, but hey, that is to be expected.  The pay off for this will be this summer when hopefully I will feel stronger.

One thing I am for sure committed to this time is more lifting, stretching, body strength.  The Runners World article in March 2014 convinced me, and I have started the IronStrength workouts (basically about 40 minutes of body iso and plyometric exercises).  Very, very hard, but that means it is working, right?

And I am in NYC 2014 from last year's effort.  So that's the goal race, some 8 months out.

In other news, I bought a Garmin 620.  Nice device, crazy software.  After I have more experience with it. I will post my thoughts.

And I have missed everyone in the running world!

Winter Blues

I haven't posted much about running lately because my runs have been indoors, on a treadmill. Nothing exciting, just trying to build a foundation for some training in the next couple of months. I figure about 6 weeks of steady base building -- running mid distances (5 miles or so) at a relatively easy pace, keeping heart rate below80% or so, will do wonders. The runs are tedious and kind of boring, but I always feel good when I am done.

One revelation though: I really don't like weight work. I understand why people don't run if they aren't good at it. That is the way I feel with weights. I can't lift that much. I tire quickly. It hurts and aches. I see no instant payoff. It feels awkward. And I just don't enjoy it. Always have felt this way.

But I also know weight training is one area in which I could stand to improve dramatically. Every time I start a training cycle, I resolve to lift more. And it never happens. But this time, I am not going to set any definitive weight goals, and just ease into it, and incorporate into my training. I have more time before NY 2010 (umm, about nine months), that I ought to be able to be at least OK with weights by then. But we'll see.

PFS...Uh oh

PFS -- Patella Femoral Syndrome. I had it in training for my first marathon and it scares me like no other injury. In sum, it is a chronic over use injury caused by putting too much stress on the legs and knees too quickly. Many runners and beginners have relatively weak quads and tight hips. Thus the patella (the kneecap) does not track exactly straight in its intended groove. As you run more and more, irritation develops under the kneecap, and for me anyway, resulted in debilitating pain. It almost ended my first marathon before it began. After visiting two "famous" running docs, an MRI and scheduled surgery, I instead opted for a month in physical therapy. (I had a great Physical therapist here in New York, and highly recommend him if anyone needs one. He was training various Broadway stars and the NY Rangers at the time, and it was kind of weird rehabbing next to those guys.) Anyway, the basic remedy was no running, stretching the hips and quads, and basic quad exercises. After a month or so I was back to to running, but truth be told, I ran a 20 miler about 8 weeks before my marathon and then not more than 12. I had no idea if I was going to make it. But I did.
Imagine my chagrin, then, yesterday when I rubbed my knee and felt IT. The soft spot that reminded me so much of the dull, almost bruise like pain of PFS under my left knee -- the same knee I had it before. It was one of the reasons I wanted to lift more weights, more core exercises this time -- to avoid exactly this problem. So today, I started gobbling Advil, and stretching every spare moment.
I was very nervous getting on the treadmill tonight.

But no pain! Maybe this is just a little tenderness, but I am not taking any chances -- ice on it, more Advil, more stretching. And a rededication to core, hip and quad exercises, thanks to Matt Fitzgerald.

There is no substitute for prevention, preparation and attention now.

Two Left Feet

I recently bought two pair of Brooks Trance 7 shoes. (Love them by the way) They were on sale and I paid less than $50 for them. I bought size 13 first - a half size up from my normal running shoe size (12.5) and a half size larger than my normal shoe size (12). I ran in the 13's twice, and they are slightly too big. So, I went back and bought the 12.5's, which are snug, and may be a smidgen too small, but less so than the 13s. Anyway, I took both pair of shoes (I run on the treadmill in both), along with my week's worth of running clothes, to the office. Then, to the gym.
Except when I got to the gym tonight I had two left shoes, but alas not two left feet. I had brought the left shoe from both the 12.5 and 13. Uh-oh. No running today, and nothing I could do about it.
Rather than just go home, I put the left 13 on my right foot and decided to lift weights only. Upper body, no legs (didn't want to push on the unstable shoes). I hate lifting. I always have - in junior high, high school and now. But I know it is very helpful. Last time I was in serious marathon shape I said that my biggest weakness wasn't my cardio or legs - it was a lack of upper body and core strength. And that next time I ran a marathon, I'd be stronger. And I'd lift more - even at the expense of running and cardio. Actually, it helps prevent over training my legs really. I decided I'd lift 10 minutes for every 30 I ran. Thus, an hour run would mean that I lift weights for 20 minutes. I thought that, on average, I'd end up running 45 minutes, lift weights for 15.
Hasn't worked out that way yet, but I have lifted more. Can't say I see any difference yet. But I know I will be thankful come November for all of these bench presses, rows and cables.
So I was all excited to run 5 miles at 8:00 pace only to have to slug through a 45 minute lift session instead. I am so beat that it is hard to type.

But its good for me, right?