Running For My Life

My need to make up the miles I lost earlier in the week as well as rest my sore hamstring were in direct conflict this morning, but fortunately I found a way to do both.  I ran 10 miles on the treadmill at a very slow pace.  I started out at 5.9 mph (10:10 pace) and increased the speed by .1 mph every mile.  My final pace was a comfortable 9:32.  There’s something about running that much slower than your normal pace that makes the run so enjoyable.  I think you still get the “high” from the run, but you don’t feel like you’re working as hard.  I really felt like I could run all day at that pace.  As for my hamstring, it was tight but no pain.  I spent a lot of time icing yesterday and also popped ibuprofen every 3-4 hours, so I guessed that worked.  Let’s hope it holds up for tomorrow’s long run.

Workout:

• Type: Run
• Date: 01/27/2012
• Time: 04:45:00
• Total Time: 1:35:19.00
• Calories: 1224
• Distance: 10 miles
• Average Pace: 9:32.34/mile

This morning’s plan was to get outside and enjoy the balmy 30-degree January morning with an 8-mile tempo run.  So I got my gear on and headed out.  As soon as I got out of my driveway I almost slipped due to a thin layer of ice on the road due to the dampness from a heavy fog.  Back inside I went.  I tip-toed into my bedroom so as not to wake my wife, got my indoor running clothes out, changed and went to the basement to jump on the treadmill.

At the time, I was thinking it’s ”treadmill to the rescue” although I had reduced my run goal to 7 miles due to the wasted time.  I did a warmup mile then I got into my tempo pace of 6:30.  It was a challenge to keep that pace but I did so for the next 3 miles until I felt a twinge in my right hamstring at the end of the third tempo mile.  That is the second time in less than 2 weeks that has happened.  I ended up slowing down to a 7:30 pace for the next mile and then called it quits after 5 miles since the pain wasn’t going away.

It’s a bit frustrating and I am trying to figure out what’s going on.  I know doing speedwork on a treadmill is not always the healthiest thing for your hamstrings, but I am also wondering if the heel lift I am wearing in my left shoe is causing some of this because I hardly ever had injuries on my right side before I started using it.  I have a PT appointment tomorrow so maybe I will get some answers.  I am hoping I can run through this one.

Workout:

• Type: Run
• Date: 01/26/2012
• Time: 05:30:00
• Total Time: 00:36:17.00
• Calories: 629
• Distance: 5 miles
• Average Pace: 7:15.31/mile

After an exhausing past few weeks, I really felt the need to sleep in this morning so I opted for a lunchtime 6-mile run today.  Good choice as I felt strong and vibrant.  It was one of those days where I could run at any pace I wanted and my legs would cooperate.

The best part about today’s run was the “gift” that was brought in by the south winds….the scent of chocolate!  There is a Nestle factory just south of where I ran and it’s a rare day when the winds are blowing the smell of the chocolate toward town; today was one of them.  No wonder I felt so good!

Workout:

• Type: Run
• Date: 01/25/2012
• Time: 11:45:00
• Total Time: 00:46:36.00
• Calories: 748
• Distance: 6 miles
• Average Pace: 7:45.72/mile

I am really starting to wonder how I managed last winter without my treadmill.  Obviously there are some advantages to running outside, but if it’s cold and dark and windy, the treadmill is not a bad place to be.  This morning I did 7 glorious miles in my basement and in the process I worked on my form, posture and breathing.  Sometimes it’s easier to do this on the treadmill than it is outside.  This morning I had no music or TV so I just focused on my run and the miles just flew by.

My original goal was to take it easy on the pace and I did just that for the first half, hitting the halfway point in 29:20 (8:20 pace).  But I was feeling so good that I kept bumping up the speed in the second half of the run, which I finished in 25:59 (7:26 pace).  I wish every run would feel like this one.

Workout:

• Type: Run
• Date: 01/24/2012
• Time: 05:30:00
• Total Time: 00:55:19.00
• Calories: 888
• Distance: 7 miles
• Average Pace: 7:54.31/mile

Now that my life has settled down a bit and I am feeling better, I want to go back to running 6 days a week instead of 5 and see if I can build my mileage back up again.  This week my goal is 50+ miles.  I started out with 7 this morning and will try to do 7 each weekday and a long one on the weekend.

Workout:

• Type: Run
• Date: 01/23/2012
• Time: 05:15:00
• Total Time: 00:55:30.00
• Calories: 891
• Distance: 7 miles
• Average Pace: 7:55.56/mile

After feeling like crap for three days, I made a triumphant return to the treadmill this morning for a 5-mile run. Fortunately this was scheduled to be a light week, but I still don’t like to miss runs for any reason. But I woke up on Tuesday morning with a throat feeling like I was gargling glass in it, and it continued to feel that way through last night. Now it has turned into a full-fledged cold, but at least my throat doesn’t hurt anymore. So let the running continue!

Workout:

• Type: Run
• Date: 01/20/2012
• Time: 05:30:00
• Total Time: 00:42:50.00
• Calories: 632
• Distance: 5 miles
• Average Pace: 8:34.29/mile

After a 50-mile week last week, this is the start of a light one.  That plan is to do daily 5-milers and then get back at the longer stuff next week.

Workout:

• Type: Run
• Date: 01/16/2012
• Time: 05:00:00
• Total Time: 00:41:25.00
• Calories: 612
• Distance: 5 miles
• Average Pace: 8:17.24/mile

I got in my 14 miles at the Pettit Center this morning to finish my first 50 mile week in over 4 months.  I did 4 fast miles to start out, then met a friend for 10 slower miles.  Unfortunately I tweaked my hamstring early and it continued to get tighter for a few miles before it loosened up again.  Now it’s very sore.  I am planning to have a light week next week so that will give it some time to recover.

Workout:

• Type: Run
• Date: 01/14/2012
• Time: 07:00:00
• Total Time: 2:02:00.00
• Calories: 1723
• Distance: 14 miles
• Average Pace: 8:42.5/mile

Yesterday I wrote about how I liked the treadmill for faster workouts.  This morning was the opposite; I liked it for an easy workout.  I wanted to go as slow as possible, which is hard to do outside unless I am running with a slower runner.  But on the treadmill, I am in better control of my pace and took it very easy for 7 miles (the 8th mile I cranked it up a bit).  I now feel like I am ready for 14 miles tomorrow.

Workout:

• Type: Run
• Date: 01/13/2012
• Time: 05:00:00
• Total Time: 1:10:49.00
• Calories: 1000
• Distance: 8 miles
• Average Pace: 8:50.97/mile

Last year I struggled to find the motivation to do speed work.  I have realized recently that a lot of that had to do with some pain I was experiencing and feelings that I would be making it worse by doing hard workouts.  I also had that “ultra” mindset where I just wanted to get in miles and not care about speed.  Whatever the case, that has all changed the past few weeks.  I am finding it much easier to motivate myself to do the “heavy lifting” runs. 

This morning I did 8 miles, including 4×800 intervals.  I did this on the treadmilll and really challenged myself with the pace.  Like last week when I did the 8×400 intervals, I increased the pace with each interval, and did the same this morning.  That’s one of the reasons why I like doing intervals on the treadmill; you can more carefully monitor your pace. Outside I never do each interval faster; I usually ending up slowing down at the end.  On the treadmill, you can force yourself to increase the speed with each interval.  It’s painful, but at the same time it’s easier.

This week I am hopeful to get in my first 50-mile week since early September of last year.  I am at 28 miles and have 8 planned for tomorrow and 14 for Saturday.  That would be a huge milestone for me, but I obviously have a long way to go to get back to the 80-90 mile weeks I was doing on a regular basis in 2010.

Workout:

• Type: Run
• Date: 01/12/2012
• Time: 05:30:00
• Total Time: 1:02:10.00
• Calories: 998
• Distance: 8 miles
• Average Pace: 7:46.32/mile