Four Mile Warm Up

I thought I should run tonight, as a warm up for the race on Sunday.  I haven't been running for 1.5 weeks, due to pain in my Achilles tendon.

I also wanted to see what it was like to run with a 1.5L generic Camel Back.  I did a mile in my neighborhood, and stopped to drop off the pack.  It was annoying the way the water was swishing around with each step.  The weight of the bag didn't bother me, but I'm sure it would have halfway through the race.  Of course, by then half the water would have been gone.  I decided to not wear it because there will be water stations, and I don't want it in the way during the obstacles.

I just did a four mile run, and I ditched the Camel Back at a friends house after the first mile.  I will not be bringing it with me for the race.  It flopped around too much and felt constricting.  As for the Achillies tendon, it started to ache a little bit; however, I suspect this was from inactivity, not from damage.  I did another ice water soak for the tendon and my overall foot health.  I also took a dose of ibuprofen to help with any swelling in my feet from the run.  I'm feeling pretty good about the shape I'm in for the event.

Ice Cold, While Overheating

I did four miles tonight.  It was 80°F while I was running, and that was not fun.  I can't imagine how people run in the heat.  I guess it must be something you have to get used to, like running at altitude.  I'm much more accustomed to running in cool and often windy weather.

During the first mile, my Achilles tendon on my right foot was killing me.  I stuck to a very slow jog, out of fear that I was injured and may make it worse.  After the first mile, it started to feel a little better, so I pressed on carefully.  I barely picked up my pace, because it would kill me to have to miss out on the race from injury.  I also noticed the pain in my left foot coming back, but not in a sharp way.  It was more of an aching of the tendons in the top of my foot, between the second and fourth toes.  Because of these pains, and how my feet have felt since last Thursday's big run, I decided I should soak my feet in ice water for 10 minutes.  When I found that I didn't have enough ice, I through some frozen cold packs into the bucket.  Not only did that help the water line come up, it also made the water almost unbearable.  My feet did feel better afterwards, so I think I'm going to start doing this every time I run.  My biggest fear is that consistent running will lead to shot knees and ankles by the time I'm 40.
According to Achilles Tendon, footwear with extra cushioning under the heal can help an injured Achilles tendon, by decreasing the amount the tendon stretches and limiting the calf muscles' range of motion during strides.  This is a temporary fix, and should not be continued after the tendon is healed.  I do have some shoes with a high heel, and I plan to wear them throughout the day, instead of my VFFs, for the next few days.
I also took some glucosamine today.  I'm hoping it will help my joints, although supplements have recently come under fire.  First they were good for you, now they are said to be ineffective.  What if they are wrong in them being ineffective? They are cheap, so I'm going to keep taking them.  If they don't actually do anything for me, I will just urinate them out with no harm done.  Also, I'm going to take a dose ibuprofen to help with any swelling in my joints, and potassium, eaten as bananas, for the soreness.

Two Really Hot Miles

After what I thought was sufficient time off, after the big run last Thursday, I did two miles in the heat.  I don't know if it was from being tired, the heat, or a combination of the two, but it was hard today.  I had set out to do four, but had to call it quits after only two miles.  My feet are still sore from the big run, and now I'm getting a little worried.  It's not just that they are sore, there is pain in between my ankles.  I loaded up on ibuprofen, and took it easy the rest of the night.

Three Miles, Beating the Pavement

I really wish I was back on the trails in the woods, but I can't make that happen everyday.  I did three miles today in my neighborhood; however, I had set out to do four.  I also had to walk for 0.2 miles and take a couple breaks.  I don't know if this is from being tired from the big run on Sunday, or possibly from the chiropractor appointment yesterday.  I noticed my left big toe knuckle on the ball of my foot and right calf were a little sore after my adjustment.  This is normal, as my muscles and joints are going to work a little differently with my pelvis being properly aligned.  It feels like my left toe knuckle is getting better, with only residual pain.  The right calf is probably just muscles being used differently or stretched out after the adjustment and should calm down in a few days. I also noticed that I was running 10 min miles, which doesn't sound too good to me.  I think I'm still beat from the run on the mountain, and hopefully, I will improve with the next run.

The Great Outdoors

To get more of a feel for trail running at elevation, I thought it would be a good idea to run in the woods on an actual mountain.  My brother and I went running at Skegg's Point/El Corte de Madera Creek on Kings Mountain today.  While it was clear skies where we live at a few hundred feet above sea level,  we were running in the clouds and rain at an elevation of 2200 feet.  Bear Valley, where the Tough Mudder will be having the NorCal event, is much higher than that, but this is the best I can do near where I live.  The trails run along ridges, canyon walls, and alongside creeks at the lower elevations.  Running through the redwood trees in the moist air was incredible.  

If you are familiar with the trails, we followed the Tafoni Trail 0.9m, to Fir Trail 0.3m with the 0.1m detour to the vista point, Resolution Trail 1.7, to end with El Corte de Madera Creek Trail 1.5m.  That makes it a 4.5m run with many elevation changes withing a 400 foot span.  Here is a pdf of the trail map.  Virtual Parks has an online map and some panoramic views of a few spots on the trail, including the vista point.  

For a good review of the El Corte de Madera Creek trails, check out this writeup on Bay Area Hiker, a great hiking resource if you live in the area and the source of these photos.

Having a running partner was nice.  My brother, who is training for a different endeavor, has a different running style than myself.  I charge uphill, and cool off on the downhill.  I charge up the hills because it is more work, and I want to maximize my workout.  I cool off downhill because I just need to keep my heart rate up, and I'm hardly going to be working my muscles downhill anyway.  Then I'm doing interval training without stopping, but I don't know if this is the most effective way to do that.  It's my method that I have come up with during this training, and I should do some research to see if this is really is a legitimate strategy.  My brother keeps constant pace, no matter what ground is under him.  Uphill, downhill, rocky, loose dirt, or packed dirt, he keeps the same pace.  For the second half of our run, I let him take the lead and followed his pace.  His consistency was really helpful when I was tired, because continuing to charge uphill was killing me. It also helped that he had a watch, so when we were tired at the end, we were able to be sure that we were running at least 10 minutes at a time.  I will probably pick up a fitness timer, or just get a cheap digital watch.

Both of us were running in Vibram Five Finger shoes.  He had the KSO with a smooth soul, and I went with my KSO Trek with beefer kangaroo leather and more tread.  He usually uses his shoes for treadmill running at the gym, and I have been running on concrete with the Bikila.  We were both struggling with the sharp rocky sections of many of the ridge trails.  My brother was also having some issues with the slick sole of his shoes on wet rocks.  We both kept our eyes glued to the trail ahead, to avoid stepping directly on a rock or something we might slip on.  I was very glad to have the extra tread, and the kangaroo leather held up fine when wet.  My two shoe system seems to be working out well.

After the run, we took a dip in the, usually warm, pool at my brother's complex.  The heater must have been off or something, because that water was freezing!  I know it's going to be much colder when I do the Tough Mudder, so this little taste of frigid water has me not looking forward to those obstacles.

Luckily, the hot tub was living up to it's name.  I took a 15 minute soak in there, and did some leg stretches, while I loosened up in the hot water.  Not wanting to dehydrate much more, I thought it would be a good idea not to have a prolonged soak.

FOUR MILES!!!!!

Even with a sore back from yesterday's day laborer work, I pushed through and did four miles after work.  I am quite pleased with myself for this.  Three miles was getting easier, so it was time to jump up a level.  Much like when I first did two or three miles for the first time, the last mile is where it really hurt.  I focused on keeping my stride and breathing steady, and I think that really helped me keep going until the end.  I was running like a machine that couldn't be stopped.

I did notice some pain in the second knuckle of my left big toe.  I have a feeling this is from the hip and knee issue I mentioned previously.  It's as if the toe was being pushed toward my other toes, at the ball of my foot.  This makes sense if you look at the other joint issues I am having.  Looks like my pelvis is out of alignment or tilted, causing my left knee to buckle in, which finally tilts my foot inward and puts pressure on my foot at the ball.  Normal walking around raise any flags that this was happening, and actually went completely unnoticed.  Sit-ups, lunges, and consistent running brought these issues out and showed that they are linked together.  I actually called my chiropractor yesterday, and I have an appointment for next Monday.  It will be nice to be all straightened out for once.

Short Test Drive

I decided to break out the new shoes I bought a week ago, since I can't return them anymore.  I bought a pair of the Vibram Five Finger Bilkila running shoes, and was wearing them around the house for a week to be sure they were a good fit.  When my feet hit the pavement, I loved these shoes instantly.  My feet feel great when striking, where as the tread on the VFF KSO Trek pair began to annoy and irritate my feet when running on pavement. There is a thick layer of tread, designed for paved surfaces, that adds cushion.  I ran with Injinji socks, so that may have added additional cushion effect as well.  Either way, my feet felt great in these shoes.  I had no foot pain at all.  I am very glad I made this purchase.  I love my KSO Trek pair, but I will keep them for trail running and around town wear.

It was pretty late at night when I did the run, and I could really feel it one mile in.  I cut the run short at two miles, because I was so sleepy.  I need to make sure that I run right when I get home from work at 8:30pm or start running early in the morning, like normal people do.

Three Miles.....Slightly Easier

Today is a run day, so I did three miles like I did two days ago.  It was slightly easier this time, which means I'm making progress.  I started out feeling a little muscle fatigue, and I'm not sure if running every day is a good idea.  Yesterday I ran two miles, just to get some cardio in.  I think finding a different exercise on the non-running days would be better.  This is part of the problem of getting in shape, is the fatigue from overdoing it or from shaping up?  What is normal and what is going to lead to injury or worse, permanent damage.  I did notice some foot pain in the middle of my left foot, but it wasn't terribly bad.  I'm hoping it's just from running three days in a row, getting used to consistent running, the Vibram shoes causing weak parts of my foot to be in use, or a combination of these factors.  I'll have to monitor this, as I don't want any long-term injuries.

Running and Weights

I felt pretty good today, after finally hitting the 3-mile mark yesterday.  No soreness to report.  Today I did a shorter run than yesterday for cardio, followed by a strength training workout.  Two miles are what is easy, so I went ahead and did that without being too tired.  I then did my normal workout with weights, without much difficulty either.  I would like to be able to do cardio every day, but I don't know if running everyday is a good idea for the joints.  Perhaps I should look into biking or swimming on my non-running days.  My only concern is that I'm going to be too tired for tomorrow.  We will see.

THREE MILES!!!

Tonight I left the house for my scheduled run, and I wanted to push farther than 2-miles.  The last time I ran that far, the difficulty was significantly less than the first time I did.  Being no different today, I was a little tired two miles into it, but had plenty left in me.  I was just thinking of doing 2.5-miles, but that was before I knew how good I would feel after the first two.  I pushed though it and made it to 3-miles for the first time.  The end of that third mile was pretty tough, so it was an exercise in discipline to keep moving.  I'm going to stay at 3-miles until it's as easy as running 2.

Piece of Cake

I did two miles today, and it was a piece of cake.  That means the next time I run, I'll have to push harder than just two miles.  The regular exercise, stretching, and proper diet are making this seem much easier.  When you aren't working out regularly, pushing your body really takes a toll on you for several days.  After those miserable first days of soreness, the workout becomes much more bearable, with little recovery time.  I have never really understood the importance of regular exercise until now.

Committed

All that stretching and potassium yesterday really did the trick, because I feel a million times better today.  My muscles aren't at 100% just yet, but they are well enough that I don't have any excuses for not working out.

After work I did two miles, in a cold fog.  It was easier today then when I ran it two days ago, either from actually getting in shape or the cold moist air.  My stomach also wasn't completely empty, because I forgot that I had to run tonight.  I did cramp a little bit on my right side, below the rib cage, but I didn't get sick and make cake.  I really felt like I could do another mile, and can't believe how much stronger I feel compared to a week ago.  I think I will push it a little past two miles on my next run, and possibly three by the end of next week.  I do need to be careful, because now that I can push myself past the point where my body says stop, I could end up doing damage.  I also cooled down faster than last time, so there has been definite progress.  After a shower, I didn't even feel fatigued, and had enough energy to go out and do it again.  This was new and empowering feeling that I don't think I have ever felt.  Forcing myself to stay on my scheduled runs really is paying off, and I'm definitely starting to get hooked on fitness.  The only way I have been able to do this is by making this something that I have to do, like brushing my teeth or going to work.  I am committed to training beyond the Tough Mudder, and will continue to push toward higher fitness levels for the rest of my life.

I am starting to really hate my Vibram Five Finger KSO Trek shoes for running on concrete and I'm thinking of checking out the Bikila running model tomorrow at the Redwood Trading Post.  I haven't found any deals online, as the shoe is a newer model.  So if the in store price plus tax is on par with online plus shipping, I just might pick up a pair.  Don't misunderstand me, I love these shoes.  It's just that the tread on the KSO Trek can be painful when running on concrete, especially towards the end of the first mile.

Koolaid Man

Even though I was incredibly sore today, I went for a run.  I was scheduled for one, and didn't want to take another day off.  I was hoping that the run would aid in my recovery from my workout yesterday.  Turns out, it did help, so i kept going after my planned mile.  I finally broke through the wall I feel.....Koolaid Man style.  I did two miles, but more importantly, fatigue wasn't a limiter anymore.  I could have gone another mile too, but I didn't want to over do it.....especially after the previous day's workout.  Between the run and plenty of stretching, I felt much better for how sore I was earlier.

Afternoon run

After work and some auto maintenance, I decided to go for my every other day run.  This time I ran in the late afternoon, while normally my run is the first thing I do in the morning.  I waited several hours after my last meal, so not to make cake because of a full belly.  Still being still from the pushing myself a couple days before, I decided not to repeat the same run.  This time I did just one mile with hills, which turned out to be just right for my legs.  I did notice that I was a little slower, and I am not sure if it's from running later in the day or the sore legs.  I still did my banana, orange juice, and protein shake with milk immediately following my run.

Dinner included some steamed and then grilled sweet potatoes, which are packed with potassium.  This helps sore muscles, so I force myself to eat these disgusting things.  I don't like sugar or sweet tasting things at all, so I try to find ways to change the sweet potato taste.  Steaming them before grilling them with ground turkey, brown rice, and green bell peppers really took the sweet out of them.

After dinner, my brother happened to stop by, and he was wearing Vibram Five Fingers.  He let me try on his one size too small Sprint model, which fit all but my big toe perfectly.  In my KSO Trek VFFs, my big toe fits perfectly, but my smaller toes don't fill in the 'fingers' very well.  I did run around with one of each pair on, so I have decided to buy another pair for running on cement.  I love the Trek sole, but the tred can be a bit painful during running on hard surfaces.  I think I should invest in the Bikila running model that I had tried on before.  The only problem is that I cannot find a sale price online.  I think it may be a newer model, so I may just have to pay the pricey retail price again.

It has also occurred to me that while these shoes help my feet flex more naturally, using them on artificial flat and hard surfaces work against using my feet in a natural way.  There is quite a bit of research on walking barefoot from various indigenous populations, as well as research on barefooted running.  Perhaps someone should do a study on the affect of wearing these shoes, or no shoes at all, while walking on hard, flat, man made surfaces.

Later, I decided to go out dancing for a bit.  I ran into some old friends, and ended up mostly socializing.  My legs weren't sore, but they were definately tired, so I didn't feel much like dancing the night away.  I did get down a little with a bunch of poppers and lockers, and it was just enough to work out any stiffness.  I decided not to push my legs much and to not screw up my sleep schedule too much, so I headed home at a reasonable hour.

Pushing Harder

I did my run today, but wanted to double it.  Partway into second mile, I decided to lessen it a bit.  Looks like I did 1.7 miles, and I barely made it back to the house.  I actually feared I was close to making cake or losing control of some bodily functions.  Afterwards I did my stretching and drank my after workout nutrition.  I think I pushed too far, because I was flush in the face and took forever to cool down.  I won't do 2 miles next run, but will try to repeat this run again instead.

A Touch of Hills

Getting back into my workout again. I did my first run with hills in my mothers neighborhood. Google Maps has determined that I did one mile, which was moderate paced and without stopping.  I'm glad I did the sessions on the stepper, because I was less winded and my calves weren't as tired this time.  I think I'm going to start going everyother day, and gradually push the distance farther.  After the run, I was sure to do some streching, have my after workout nutrition, and took a hot shower.  Later in the day, I did more streches, when I was standing around doing nothing.

Clean Boot

It had been several hours since my last meal, when I finished work. Before dinner, I suited and booted up my new kicks, and decided to go for a light run. Intending only a light test of my new VFF, I forewent any stretching or warm up. I started off around the block, but just kept going down the main road. I hadn't noticed a discernible difference in the shoes, which was one reason I kept going. I turned the corner at the next main street, and did pick up on my change in running style. I was landing mid-foot and pushing off from the ball of my foot. It was impossible to hammer down my heal, which would create a braking effect. Doing so ends with a painful jolt to the heal, so I had to run as if I were barefoot. I pushed further with ease, until I rounded the corner back towards home. Knowing that I was almost done caused a desire to just give in and walk the last bit. Running away from home was no trouble, even after I started to reach my limit. I suppose knowing I was almost done caused me to hit 'the wall.'

Upon arriving home, I felt as if I were about to lose control of my bodily functions. I flopped on the bed to catch my breath. After a tall drink of water, I decided to finally eat dinner.