Now that I have completed a 5K race, there is this sense that I have transitioned to something...different. It doesn't feel like I need to document every run and every detail. It also feels like I can be more flexible on my running schedule.
Initially, I ran every other day. Once I got to 2.5-2.75 miles/run , I switched to every third day. Now, it feels like I can do 2-3 runs/week and that will be good.
This morning, I did a 30 minute run around the neighborhood before going into work. There was no specific purpose for this run other than to run. It was great.
No specific agenda. No specific mileage. No specific pace. Just running.
It feels like that is the way it should be.
All of my runs will not be of this variety. I'm to scientifically minded to not want to add in intervals, repeats, hill workouts, or sustained-pace workouts. But the thought that I can go out and run for the sake of running is very comforting. It feels like I have been aiming for this all along.
As I stated in my last post, I am not declaring my goals met but I am awfully close. My plan is to wait until the 6 month mark and see how everything is feeling.
Tuesday, September 25, 2012
Friday, September 21, 2012
The 2012 West Side Christian Run 4 Reading
Back on June 21st, I set a goal for myself that I would be 'running' within 6 months. These were my exact words, in fact...
It is now 3 months since I set my goal and I ran my first 5k race in something like four years.
Just as background, the Run 4 Reading 5k is a fundraiser for Hannah's school, West Side Christian. Specifically, it raises funds for the library.
During the intervening 3 months, I have been trying to re-learn to run using a natural/barefoot/minimalist style of running. Sorry for all the different terms but I don't think anyone has come up with an all-encompassing title. For now, I will stick with "natural".
If you have seen people trotting around in those goofy-looking 5 fingers shoes, you will have some idea of what I am talking about. The gist of natural running is that the human body is well suited to running (in fact, designed for running) without external support.
There are four aspects of natural running which appear again and again on the various websites and in publications that advocate this style.
I am not yet declaring my goal met and I cannot yet fully advocate for the natural style of running...but I'm really close. Yesterday, I was able to do the Run 4 Reading in just more than 26 minutes. This is very comparable to what I was doing between 2001-2008. However, I have only had 3 months of training. When I started 3 months ago, my first run was 1/4 mile (seriously...I'm not even kidding). I didn't get to 2 miles until about one month ago. Only 2 of my training runs were even at a 5K distance.
How is my knee? Very mildly sore. This soreness typically goes away within 24 hours. Today it is probably more noticeable than after previous runs because I did run rather hard yesterday.
How are my feet? Perfectly fine, actually. Other than the expected muscle soreness you get from training, everythng has felt fine. Most of my training has been on asphalt and concrete. I do wear shoes, but the shoes are essentally running slippers. All they do is protect the soles of my feet. They provide no support or cushioning. In fact, I didn't get them until I was 2 months into the experiment. Prior to that, I was running fully barefoot.
Here is what sets apart yesterday from four years ago...I had fun yesterday. I was able to run and run hard without feeling like I was causing damage to my body. I feel like I am doing something that is good for myself in the long-term rather than pushing my body to the point where I know I am going to pay the price later.
In my line of work, you see the results of a person's bad decisions. You see the consequences of not taking care of yourself or of pushing yourself too far. I like to believe I have learned from other people's mistakes. I like to believe that what I am doing is good for me now and in the future.
Time will tell whether I am right or not. A trend I have noticed is that my right knee will be sore the first time I up the distance. The next run it will be less sore afterwards. The third time at the same distance, the knee will be very minimally sore. If this trend continues, I should be able to run a 5K distance comfortably once my body has fully adapted to the stress.
What are my plans for the future? Keep running, obviously. I will likely stick to 30-40 minute runs. All increases in distance or pace will be very gradual. Am I in a rush? No. Do I want to hurt myself? Absolutely not. Should the experiment continue well, I can see myself trying a 10K in the future. It is truly hard to imagine doing more than that. When would I have time for biking? Heaven forbid!
This is my goal: Six months from today, June 21st 2012, I, Michael David Terrell, will be running again.As I have noted before, I did not accurately define 'running'. This was intentional. The entire process of re-learning to run was never 'accurately defined' so I didn't want to set unreachable goals. Since that time, my thought process has been that if I were able to get to the point were I could do 30 minute runs 2-3 times per week and do an occasional 5k, than I would consider my goal met.
It is now 3 months since I set my goal and I ran my first 5k race in something like four years.
Just as background, the Run 4 Reading 5k is a fundraiser for Hannah's school, West Side Christian. Specifically, it raises funds for the library.
During the intervening 3 months, I have been trying to re-learn to run using a natural/barefoot/minimalist style of running. Sorry for all the different terms but I don't think anyone has come up with an all-encompassing title. For now, I will stick with "natural".
If you have seen people trotting around in those goofy-looking 5 fingers shoes, you will have some idea of what I am talking about. The gist of natural running is that the human body is well suited to running (in fact, designed for running) without external support.
There are four aspects of natural running which appear again and again on the various websites and in publications that advocate this style.
- The initial contact of the foot is on the ball of foot or just behind (not onto the heel).
- The initial foot contact should take place under your trunk instead of ahead of your trunk.
- You should maintain an upright, eyes-forward posture.
- Your cadence (steps/minute) should be quite high (about 180 steps/minute).
I am not yet declaring my goal met and I cannot yet fully advocate for the natural style of running...but I'm really close. Yesterday, I was able to do the Run 4 Reading in just more than 26 minutes. This is very comparable to what I was doing between 2001-2008. However, I have only had 3 months of training. When I started 3 months ago, my first run was 1/4 mile (seriously...I'm not even kidding). I didn't get to 2 miles until about one month ago. Only 2 of my training runs were even at a 5K distance.
How is my knee? Very mildly sore. This soreness typically goes away within 24 hours. Today it is probably more noticeable than after previous runs because I did run rather hard yesterday.
How are my feet? Perfectly fine, actually. Other than the expected muscle soreness you get from training, everythng has felt fine. Most of my training has been on asphalt and concrete. I do wear shoes, but the shoes are essentally running slippers. All they do is protect the soles of my feet. They provide no support or cushioning. In fact, I didn't get them until I was 2 months into the experiment. Prior to that, I was running fully barefoot.
Here is what sets apart yesterday from four years ago...I had fun yesterday. I was able to run and run hard without feeling like I was causing damage to my body. I feel like I am doing something that is good for myself in the long-term rather than pushing my body to the point where I know I am going to pay the price later.
In my line of work, you see the results of a person's bad decisions. You see the consequences of not taking care of yourself or of pushing yourself too far. I like to believe I have learned from other people's mistakes. I like to believe that what I am doing is good for me now and in the future.
Time will tell whether I am right or not. A trend I have noticed is that my right knee will be sore the first time I up the distance. The next run it will be less sore afterwards. The third time at the same distance, the knee will be very minimally sore. If this trend continues, I should be able to run a 5K distance comfortably once my body has fully adapted to the stress.
What are my plans for the future? Keep running, obviously. I will likely stick to 30-40 minute runs. All increases in distance or pace will be very gradual. Am I in a rush? No. Do I want to hurt myself? Absolutely not. Should the experiment continue well, I can see myself trying a 10K in the future. It is truly hard to imagine doing more than that. When would I have time for biking? Heaven forbid!
Tuesday, September 18, 2012
Day 83 & Day 87 - Woops, I completely forgot to post
That's right, I completely forgot to post after my day 83 run. Busy, busy, busy. There has been a lot on my mind with starting a new position at Mary Free Bed's Pain Center, planting grass in our backyard, and getting ready for the Tour de Donut and Colorburst ride. Posting slipped my mind.
Distance: 3.2 miles & 3.18 miles (both through the neighborhood)
Weight: 210.6 lbs (Pain Center scale on 9/18/12)
Results: I'm finally starting to feel like a runner. Less mental energy is spent focusing on my stride and my footfall. More and more, I can relax and just run. This is what I have been hoping for. I have even been able to think about speed and trying to run faster. My right knee has been pretty agreeable to the last several runs with minimal pain/symptoms. It really does seem to have to do with how fatigued or not fatigued my right calf gets.
What I Learned: I can do this as long as I play it smart and don't try to do too much too soon.
Plan: This Thursday is the Run 4 Reading 5K at Millenium Park. It will be my first race in several years and I am very much looking forward too it. A 5K race is enjoyable because you can run hard without completely exhausting yourself and you are almost always doing it for a good cause.
Distance: 3.2 miles & 3.18 miles (both through the neighborhood)
Weight: 210.6 lbs (Pain Center scale on 9/18/12)
Results: I'm finally starting to feel like a runner. Less mental energy is spent focusing on my stride and my footfall. More and more, I can relax and just run. This is what I have been hoping for. I have even been able to think about speed and trying to run faster. My right knee has been pretty agreeable to the last several runs with minimal pain/symptoms. It really does seem to have to do with how fatigued or not fatigued my right calf gets.
What I Learned: I can do this as long as I play it smart and don't try to do too much too soon.
Plan: This Thursday is the Run 4 Reading 5K at Millenium Park. It will be my first race in several years and I am very much looking forward too it. A 5K race is enjoyable because you can run hard without completely exhausting yourself and you are almost always doing it for a good cause.
Tuesday, September 11, 2012
Day 80 - a day late
I'm starting to enjoy the late evening runs in the dark. They are done partially out of necessity (it's just easier to do after the kids are in bed). Tonight, I could look up and see the stars in the sky. Everything was quiet. I didn't see anyone else. It was sort of like I had the neighborhood to myself. Relaxing, in a exertional sort of way.
The only downside is that I seem to run more slowly at this time of day. Why is that? Not sure, really. It usually feels like I'm cruising along pretty well, but when I actually check my pace at the end I'm above a 10-minute mile (anything less than a 10-minute mile is a victory for me).
Distance: 2.88 miles (this is the exact same distance as my last run but it was completely an accident that they were identical; I didn't plan it that way)
Weight: 208.8 lbs (Pain Center Downtown scale)
Results: This was a pretty comfortable run. There started to be a little fatigue in the right calf toward the end, but not too bad overall. My knee had only the most vague soreness/tightness toward the end.
What I Learned: besides I seem to run more slowly in the evening, not much. There is a 5k planned next Thursday and I'm confident I'll be able to do it, probably not quickly, but I'll be able to do it.
Plan: Run Thursday, if time allows (it's a busy week).
The only downside is that I seem to run more slowly at this time of day. Why is that? Not sure, really. It usually feels like I'm cruising along pretty well, but when I actually check my pace at the end I'm above a 10-minute mile (anything less than a 10-minute mile is a victory for me).
Distance: 2.88 miles (this is the exact same distance as my last run but it was completely an accident that they were identical; I didn't plan it that way)
Weight: 208.8 lbs (Pain Center Downtown scale)
Results: This was a pretty comfortable run. There started to be a little fatigue in the right calf toward the end, but not too bad overall. My knee had only the most vague soreness/tightness toward the end.
What I Learned: besides I seem to run more slowly in the evening, not much. There is a 5k planned next Thursday and I'm confident I'll be able to do it, probably not quickly, but I'll be able to do it.
Plan: Run Thursday, if time allows (it's a busy week).
Friday, September 7, 2012
Day 76 - Not much to say
Another evening run. This one was almost completely in the dark. My plan was to do about the same distance as my last run (2.57 miles) but it really morphed into more than that. Everything was feeling good, so I kept going. I did not check my Garmin much, which was on purpose. The run needed to be "just a run". No big deal, nothing special, just go out and do it. That is what I did.
Distance: 2.88 miles
Weight: 210.6 lbs (Pain Center Scale)
Results: just about everything was fine. I did not stop or rest during the run, except for a couple times I let a car pass through an intersection. There was just the slightest sense of an ache in my right knee and my right soleus was fatigued toward the very end/afterward, but nothing bad.
What I Learned: Take it slow and take it easy. This seems to be working well. Since I have been wearing my Samsons each day at work, I am almost 100% barefoot. There is a definte sense of adaptation in the lower legs.
Plan: Run on Sunday. I doubt I will shoot for longer than today. Why rush it.
Distance: 2.88 miles
Weight: 210.6 lbs (Pain Center Scale)
Results: just about everything was fine. I did not stop or rest during the run, except for a couple times I let a car pass through an intersection. There was just the slightest sense of an ache in my right knee and my right soleus was fatigued toward the very end/afterward, but nothing bad.
What I Learned: Take it slow and take it easy. This seems to be working well. Since I have been wearing my Samsons each day at work, I am almost 100% barefoot. There is a definte sense of adaptation in the lower legs.
Plan: Run on Sunday. I doubt I will shoot for longer than today. Why rush it.
Tuesday, September 4, 2012
Day 70 & 73 - Physical Adaptation
It has been a very busy weekend, otherwise I would have posted earlier. The In-Laws were in town for the Labor Day weekend. This typical means gettin' some projects done. Oh boy, did we get some projects done. By Monday afternoon, I was bodily tired and ready to go back to work just so I could take a break.
I ran on Friday and then on Monday. In between, I took a couple good bike rides (one by myself and one with Hannah). As of my last post, I was quite concerned about my right knee. It would be inaccurate to say that I am not concerned about my right knee anymore but things have progressed well. I'll go into detail below.
Day 70
Distance: 2.5 miles (trotting through the neighborhood).
Weight: didn't check
Results: When I was about 1.5 miles through my run, my right calf was feeling pretty fatigued so I decided to stop and walk for a little bit. This was a good idea. I probably walked for all of 0.2 miles but it was just enough of a break that the last mile was much easier. There was also less right knee soreness, although it was not absent.
What I Learned: First, taking a break in the middle of a run can be a prudent strategy. Second, my body is slowly adapting to the physical stress of running. My limiter is my right calf. As it feels stronger, I will be able to run longer and faster.
Day 73
Distance: 2.57 miles - I picked a fairly random path through my neighborhood, including the valley and ridge trail. There was a short walking break about 1.65 miles into the run.
Weight: 210.6 lbs (Tuesday on the Pain Center scale)
Results: Faster than my last several runs with less right knee soreness. Not completely absent but much, much less. There was also less fatigue of the right calf, especially compared with the two runs previous.
What I Learned: I need to be smart and give my body time to adapt. It is basic exercise physiology. Don't forget the basics. Never forget the basics.
Plan: Keep on the every third day strategy. Slowly build up to 2.75 miles. My daughter's school, West Side Christian, will be having a 5k run for reading on 9/20/12. My plan is to run it, unless something weird comes up.
I ran on Friday and then on Monday. In between, I took a couple good bike rides (one by myself and one with Hannah). As of my last post, I was quite concerned about my right knee. It would be inaccurate to say that I am not concerned about my right knee anymore but things have progressed well. I'll go into detail below.
Day 70
Distance: 2.5 miles (trotting through the neighborhood).
Weight: didn't check
Results: When I was about 1.5 miles through my run, my right calf was feeling pretty fatigued so I decided to stop and walk for a little bit. This was a good idea. I probably walked for all of 0.2 miles but it was just enough of a break that the last mile was much easier. There was also less right knee soreness, although it was not absent.
What I Learned: First, taking a break in the middle of a run can be a prudent strategy. Second, my body is slowly adapting to the physical stress of running. My limiter is my right calf. As it feels stronger, I will be able to run longer and faster.
Day 73
Distance: 2.57 miles - I picked a fairly random path through my neighborhood, including the valley and ridge trail. There was a short walking break about 1.65 miles into the run.
Weight: 210.6 lbs (Tuesday on the Pain Center scale)
Results: Faster than my last several runs with less right knee soreness. Not completely absent but much, much less. There was also less fatigue of the right calf, especially compared with the two runs previous.
What I Learned: I need to be smart and give my body time to adapt. It is basic exercise physiology. Don't forget the basics. Never forget the basics.
Plan: Keep on the every third day strategy. Slowly build up to 2.75 miles. My daughter's school, West Side Christian, will be having a 5k run for reading on 9/20/12. My plan is to run it, unless something weird comes up.
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