The Soreness of an Infrequent Runner

You’ve heard of The Loneliness of the Long Distance Runner which was one of the books that started the first running boom in the 70’s. I have not read it and neither can I identify with it since in my case, it has become the soreness of an infrequent runner. Please allow me to explain. If you have been reading my blog recently, you would know that I do power walking now when I train with my running club - A Running Experience. Last Saturday morning, I was feeling a little frisky after doing a three hour walk two days prior so I thought I’d try to do a little jogging. I did my usual one mile brisk walk warm up then set my GPS watch interval timer. The plan was to jog for two minutes then do a one minute recovery walk. With a bit of delusional thinking, I thought I could keep up with some people whom I’ve run with before, at least during the first two minute interval at the start. I was woefully mistaken when reality struck me in the face after I saw that those people had gotten much faster since I last ran with them. That, plus the combination of me having gotten so slow. No matter. I kept plugging away and didn’t do the walk break after two minutes and numerous more times thereafter. I mentioned in my previous post that I didn’t sweat very much during the three hour walk. Well, within the first five minutes of slow jogging, perspiration was dripping down my brow. I kept shuffling along not knowing how far I could take it before my ankles start to protest. When my stride became heavier at about 3 ½ miles, I decided it was time to do the walk breaks, but not until I reached 4 miles. A couple of people passed me at that point which was a surprise because I thought I was again the last runner. The one minute walk break ended and I started jogging again but this time I opened up my stride a little bit until the two minute alarm told me to do another one minute walk break. During the two minute run, I would catch up with one or two runners and they in turn would pass me on my walking breaks. This pattern kept on for the last 3 miles of the 7 mile route.

                Let me tell you how it felt to open up my stride for those two minutes of running: it was two minutes of pure bliss at a time which made me feel like a runner again. Look at the picture below with the forward lean while I neared the finish. Do I look like a runner? LOL! And of course look at the picture above with the more upright posture near the two mile mark when I was just shuffling. Oh by the way, those runners going the other way were from another training group. (Thanks to our intrepid and speedy club VP - Dave K., who runs all over the course to take these pictures.)

                So how does the title of this post fit in? Well, as can be expected, when you don’t do a certain activity often enough, you feel soreness in your muscles and joints afterwards. What surprised me was that I didn’t feel as sore as I expected even though I had to work the next couple of nights. But oh, boy was I tired Saturday night and it took every ounce of energy to keep myself awake while on the job. As far as my muscles and joints? I lucked out this time because the soreness was minimal.

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The Running Week That Was

Wow! Finally, after several months of inconsistent running, I was able to run three days last week. On Tuesday afternoon, it was run/walk for 55 minutes (4 minute run with 1 minute walk break), then on Thursday morning to and from the doctor, it was also a run/walk for 65 minutes. Would you believe that my pace for the run/walk was faster than my very slow 65 minute run the previous Saturday (10/2/10)?Finally, to end the week, on Saturday, I ran non-stop for 50 minutes. Let me backtrack a second. Did I want to show up for AREC’s last training run of the season for the Long Beach Marathon on Saturday, 10/9/10? I didn’t feel like waking up early and I actually still felt a little sleepy when I woke up to my alarm at 7 a.m., the time that AREC started their run. I didn’t get started until 8:30. Could the feeling of tiredness be the side effect of the flu shot I had on Friday? I wanted to try running alone on the bike path where I have been riding the last few months so I went out to the L.A. river path, which is about a 10 minute run at my pace. I’ve run there before but with other people two years ago when I was training with the Wrigley River Runners group. From a running perspective, it was a boring course especially when running solo because there was nothing to see or engage your senses very much. Even on a Saturday morning, there were few walkers, runners, or cyclists. I couldn’t wait to reach my turnaround point so I could get back out to the streets, which is exactly what I did on the way back home. Meanwhile the 50 minute run felt slow and I was gasping for air the whole time, more so after 30 minutes. Maybe because there were a couple of short hills at that point. Upon checking my post run weight, I saw that I had shed 3 ½ pounds of sweat in just 50 minutes of running. I didn’t know that was even possible for such a short run and it wasn’t particularly hot that morning. Nevertheless, it was very gratifying to be able to run non-stop even for just a little over 5 miles and managing to do three running workouts for the week to boot. Those were little physical accomplishments with big mental rewards for me. Sanity prevails!

Tune in tomorrow for the week that was in other parts of my life.

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My Own Private Half Marathon

The solo half marathon I planned for but didn’t finish on a dreary day last Super Bowl Sunday, February 7th (http://noeldlp.blogspot.com/2010/02/running-unfocused.html), was finally achieved on this sunny Saturday morning on an out and back flat course. In fact I exceeded 13.1 miles and finished 13.5 miles with an unbelievable 10 minutes per mile pace, on an unassisted solo long run, despite having to break stride to pick up a crisp one dollar bill left behind by someone who apparently didn’t need it. I thought my pace was about 10:30’s. Let me make it clear that this was a 4 minute run with 1 minute walk break all the way, so the 10 minute pace was darn good. The mantra was “lose yourself in the run”, which worked when the going got tougher. With 4 miles to go my stride started to get ragged, and with 2 miles left, it felt downright ugly. This is a danger zone for me because when I start losing control of my stride, that means my muscles are tired and my ankle tendons bear the brunt of my weight. Indeed, I felt sharp pains on my right inner ankle where my PTTD is in the last 4 miles but I was able to hold on and finish. Otherwise it would have been a long, limping walk back home.

There were not too many water fountains along the way and the first one I stopped by to drink from was in the office of the Camp Fire Girls (kinda like the Girl Scouts). I only knew it was there because when I was still able to train with my neighbor Katherine, we used to stop and drink there. By that time I was already past 6 ½ miles into the run. The other water fountain I knew about were full of kids playing Little League Baseball and it would have been difficult to navigate my way around the kids and their parents. I looked for the last possible water fountain I knew at a small park two miles from home but it doesn’t exist anymore. Oh well, another dehydration run.

 Oh my goodness! I just checked my post run weight and I lost 5 pounds of fluids. I started at 118.2 and ended with 113.2. I’ve never weighed that low before even when training for the marathon last year. Time to chug the Gatorade. No wonder I felt ragged towards the end.

As I finish this entry, I’ve treated myself to Chinese food for lunch, and I am continuing to rehydrate my tissues, plus ice and brace my ankles. Now I have a decision to make. Should I or should I not sign up and run the Palos Verdes Half Marathon two weeks from now?

Postscript: I diverted from the out and back course slightly on the way home because I espied a new street named Worsham at a soon to be developed piece of land called Douglas Park. So I ran on that street until a reached a roundabout (rotunda) then ran around to return to the route I was running in.

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Run Like A Slug

A crummy run is better than no run at all. Even if it feels bad, it always feels good when you’re finished. It was a sluggish run on Friday morning that lasted all of 50 minutes which is too short for most runners. I blame the sluggishness on the high protein diet I’ve had the past two days. My body is a carbohydrate craving machine and without it, it sputters. My running conditioning has also suffered since I’ve been doing other forms of aerobic exercise while trying to make my ankles heal. Regardless of how badly I felt during the run, finishing it gave me a huge relief at the end. At least I got to run.

On Sunday afternoon, I had another uncomfortable run but with better results at the end. I don’t usually run in the afternoons anymore but my schedule was screwed up due to a dentist visit last Thursday. After an hour and ten minutes of the 4 minute run/1 minute walk workout I had covered 7.12 miles which was an average of 9:50 pace. Compare this to my 50 minute sluggish non-walking run last Friday which only covered 5.11 miles and 9:48 pace. You see, there is very little difference between running non-stop and the run/walk combination because I’m able to push the pace a little bit more during the 4 minutes that I’m running while giving my ankles a break and also able to cover more distance. Should I just do all of my runs that way then? I’m considering it seriously.

I finally downloaded the entry form for the Wrigley River Run 10K coming up on June 12th. It’s in my neighborhood and it benefits the community. I filled out the form and a check and dropped them off on my way home from work Monday morning at the organizers' house which was nearby. I ran it last year after not having done a 10k for almost two decades. Here are the two entries I posted about that race: http://noeldlp.blogspot.com/2009/06/10ks-to-remember.html and http://noeldlp.blogspot.com/2009/06/surviving-wrigley-river-run-10k-on.html . I’m not sure how I’m going to run it this year. Run/walk, or run non-stop. I’ll decide depending on how my ankles hold up till then.

It just occurred to me, slugs don’t run, they crawl. Perhaps I’ll try that sometime.

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Intensity, Intensity, Intensity

Updates: So far I’ve managed to keep my weight at a steady level while being unable to run last week. As long as I make a good effort of keep up the intensity of my stationary bike and elliptical machine workouts, I seem to be able to burn close to the same energy as running. I only say close because it doesn’t feel exactly the same. Even the elliptical trainer makes my ankles hurt when I start going faster because I still have to move the ankle joint. The only difference is there is no pounding against the ground so I can do interval training on the low impact machines.

Aggravating my injury has been happening too often in between brief recoveries. This is my new reality. The pain never really disappears and PTTD is progressive because it doesn’t heal, it just gets worse. With the poor balance caused by my ankle problems plus dizziness higher up in my head, I’m surprised I haven’t fallen yet.

As the elite men ran their last 7 miles in Boston on Monday, I started my own 7 miles from home. I wanted to watch the rest of the race while running on my treadmill but I was being considerate of my neighbor downstairs who would have complained of the pounding noise I was going to make. So I ran outdoors instead.

What a satisfying run/walk on Monday. I completed 7 miles in an hour and 10 minutes which was the same pace I ran 6 miles without walking in an hour last Saturday. This run/walk method is really something. I can still run with some intensity while saving my joints and sanity. 

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Long Beach Grand Prix & Running Into Gnats

It’s Long Beach Grand Prix weekend and for those of you who have only been running in the past 10 years, you may not know that there used to be a Grand Prix 10K race which started and finished near the Queen Mary and the Spruce Goose (Howard Hughes’ wooden plane which has since moved to Oregon). I was running with the Runner’s High club at the time when my 10K time was in the 48 minute range while the fastest guys in the club were in the low 30 minute range. Anyway, just a memory from a now defunct race.

                Okay, about recovering from my most recent ankle setback, I sort of ran last Thursday and managed to do an hour of the 4 minute run/1 minute walk Galloway training technique. It was mostly a slow shuffle but certainly not my slowest since I started training more that way. On Saturday, I was able to do an hour test run at a 10 minute pace. Not too bad especially since I wasn’t expecting to be able to run so soon. The surprise was not that I was able to run an hour but that I was able to run at all. I have to admit that an hour was a stretch considering I’m supposed to be making my ankles heal. I resisted the urge to pick up the pace even when my breathing loosened up. Okay, maybe I did pick up the pace for about a quarter mile before my ankles reminded me to slow down and said no thanks, not today. The aerobic engine is still working but one of the axles is broken while the other needs grease.

It never fails. Every spring I always run into a swarm of gnats. You can’t avoid them because by the time you see the swarm, it’s directly in front of your face. All you can do is close your eyes and turn your head. Since you are sweaty, some of the gnats inevitably end up on your face, hair, and shirt but hopefully not in your nose and mouth. Yuck!

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Resisting The Temptation

It was so tempting to go out and run last Saturday morning even though I cancelled my 12 mile appointment with Cyndi. Just to go out and do a slow and easy Galloway run would have satisfied my cravings. Still being in pain however, I managed to hold myself back and did the elliptical trainer and a treadmill hill walk instead.

 To think that I already had the warning signs of impending injury in the two weeks preceding, I still persisted on trying to improve my pace and distance. Now I have to keep myself in check to give my tendons a chance to rebuild, recuperate and recover. I can’t say that I didn’t expect this to happen. Looking back to previous blog posts and the past years’ training logs, whenever I approached 10 to 12 miles of running without walk breaks, my ankle tendons suffer. With this type of injury, you can only hope it will not happen too often or too soon between recoveries. Like I mentioned before, I’m learning about my breaking point.

 In the meantime, I’ve been working out on the elliptical machine, recumbent bike, and upright bike and so far have managed to keep my weight steady. That’s it for the non-running part of my week. Four days and counting but the temptation to hit the road keeps on beckoning like the forbidden fruit of Eden.

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Oops, I Did It Again!

All I can think about is a line from a Johnny Mathis song “There I go, there I go, there I go, there I go again” or from a more recent artist, Britney Spears, “Oops, I did it again”. What am I trying to say? As mentioned in one of my posts a few days ago, I’ve been concerned about how my ankles have been feeling due to some hard workouts I’ve done in the past few weeks (http://noeldlp.blogspot.com/2010/04/on-brink-of-another-disaster.html). A few hours after Thursday’s undeveloped run, I felt a very sharp pain on my right ankle (in addition to my left ankle which was already hurting because I compensate with that leg). I was hoping that a nights’ sleep plus a day off from running would make the left ankle feel better. I had no such luck.

 I tried to delay calling Cyndi to beg off from running on Saturday morning to see if the ankle felt better, but after icing, elevating and bracing it numerous times without relief, I finally had to tell her that I had to bail from our 12 miler.

It appears that I have reached my ankles’ breaking point again. I’ve noticed this in previous breakdowns: when I get to a certain distance during long runs (usually 10 to 12 miles of non-stop running), my ankle tendons start to break down. It is at this point that I think I should be doing the Galloway method of running. In my case a 4 minute run and 1 minute recovery walk, until I finish the goal distance. That way, I am still able to cover the miles while giving my tendons a break. That was how I was able to finish a marathon last year. The problem with this method is that it is hard to find training partners who are willing to run and walk.

I have mentioned before that running continues to be a learning process. More so with the Posterior Tibialis Tendon Dysfunction (PTTD) I suffer. I am learning how far and how hard I can run until I reach my breaking point. This week, I not was not only at the brink of disaster, I may have gone over the brink. I will be taking a few days off from running or maybe a couple of weeks, depending on how my ankles feel. I hope the tendon didn’t tear again like it did in October 2008.

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On The Brink Of Another Disaster

Because I’ve been doing some interval workouts in midweek, my cruising speed for the long runs has improved somewhat but to the detriment of my ankles which don’t recover fast enough. I’ve been pushing them to the brink this past couple of weeks and it seems like it has finally caught up with me. Going into the last two miles of Saturday’s run with Cyndi, I felt a sharp pain on my right inner ankle and I started to drag that foot the rest of the way because I could not push off from with it. Although the pain came and went, I didn’t like the way it felt. I cannot run hard two of the three days that I run in a week anymore or else my ankle tendons suffer. I like the feeling of being able to make a hard effort but my ankles usually disagree with me.

I wanted to run Monday morning but I had to find an excuse not to do so. First my ankles were still achy from last Saturday’s run and second the weather outside looked wet and dreary. Not only that, because I’ve been compensating with my left leg, my knee hurts slightly too. So I needed to pull myself back from the brink of another disaster and give my joints a break from the pounding, so I worked out on the elliptical machine instead. I was watching a French movie titled “Le Premier Cercle” and that kept me distracted even during the hard part of the programmed workout. After an hour on the elliptical, I did another twenty minutes on the recumbent bike to finish the movie.

After taking a couple of days off to make my ankles recover, I dared myself to run on Tuesday afternoon. The first few tentative steps didn’t give me too much discomfort even though I was mostly supporting my weight with my left leg, so that was a good sign that I didn’t tear the right ankle tendon again. You cannot imagine how appreciative I was for being able to do an hour of the 4 minute run with 1 minute walk workout. Thank goodness for the little things which bring great satisfaction.

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March’s Last Run

Waking up early Tuesday morning and looking out the window, I saw dark clouds in the sky that grew even darker on my way to the grocery store. I hightailed it back home after buying a few things because I wanted to put a run in before it started raining. The forecast was for the rain to arrive by Tuesday evening but it appeared it might start pouring much earlier.

The workout planned for the day was the 4 minute run with 1 minute walk Galloway training method. I tried to start running harder than usual without a proper warm up. The difference was I took a full minute walk break between intervals. Usually I start running again after about 40 seconds of walking even before my watch starts alerting me for the next repetition. This was just an experiment since I already know that my body doesn’t get into a good groove without starting slowly and warming up first. Not only that, my inner ankle tendons tend to hurt more because it is subjected to heavier pounding so early in the run. Needless to say, it was a rough start and my stride didn’t feel smooth until after about 3 miles.

I wanted to treat this run like a regular interval workout but since I have to be careful with my ankles especially at the start, I couldn’t really pick up the pace hard enough to the capacity of my heart and lungs. So the four minutes of running is closer to a tempo pace rather than a lung busting effort.

Well, I finished my usual hour slower than my last 4:1 workout two weeks ago. This experiment made me conclude that it is better to warm up slowly at the start then pick up the pace later with the reduced walk time, than running hard from the start and taking the full 1 minute walk break. The toll on my ankles is also lesser with the proper warm up. Another lesson learned. Even though I’ve been running for 30 years, running like life continues to be a learning process. What may have worked well in the past may not work now because of changes in your body as you age. The experiment continues.

By the way, the rain never came, the skies cleared, and the sun was out when I finished the run. 

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Comfortably Hard

An oxymoron for sure, but that’s the only way I can describe Saturdays’ 8 mile run with Cyndi. Mind you, it was comfortably hard for me but probably comfortably easy for her since her base pace is approximately a minute per mile faster than mine. It didn’t seem like I was pushing the pace, not that I could have done that today, but as long as I didn’t talk, my breathing was at a steady state. Once I started talking, I gasped for breathe.

 For a change of scenery, we started at Joe’s Crab Shack as usual but headed to the Long Beach bike path until we hit four miles then turned around to finish the second half. More people run on that path than on our usual route so it was good to see quite a few runners. I had to apologize to Cyndi towards the end because that was the best pace I could give her.

For some reason I’ve been feeling out of sorts the past few days. I could only attribute that to all the unhealthy food I’ve been eating during the past month with all those potlucks we had at work. Not only that, I’ve been overdosing on jelly beans the whole week, so I think my blood sugar was spiking and dropping erratically. I finally threw away the rest of it in the trash when I got home.

When we finished the run, my right ankle was hurting badly and I had to walk it off until the pain subsided. It felt ok while we were running but the moment we stopped the pain was intense. Maybe because it was the first time I wore the over–the-counter Heel That Pain orthotics past six miles.

Well that’s it. Comfortably hard it was, though the overall pace was surprisingly slower than my last couple of 4 minute run/ 1 minute walk intervals. But then again, that was only an hour duration. I’d rather be conservative while running non-stop than hurt my ankles badly. Thanks to Cyndi for slowing down for me the whole way. I’m becoming dependent on other people in doing longer mileage so I appreciate the company very much.

Postscript: About an hour after we finished, a rainstorm passed through. We got lucky we missed it, otherwise we would have been drenched specially that we weren’t wearing raingear.

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The Rainy Day On Saturday Didn’t Get Me Down (and Thursday was even better)

My apologies for butchering the song by The Carpenters. I woke up at 5 o’clock Saturday morning to get ready for a run with Cyndi at 6:45. When I heard the wind blowing and looked out the window, I saw the rain pouring in buckets. I waited half an hour and sent a text message to Cyndi asking if we should cancel the day’s run and she agreed (thank God!). At about 6:30, the weather cleared a bit so I went out to the store to buy some produce and jelly beans (what a combination, huh?) before it started raining again. Would you believe it, but the sun came out so I was faced with the dilemma of whether I should run or not. I could have easily stayed home and gone with my back up plan of doing the stairmaster and stationary bike. But after seeing someone running, I decided that I should try it myself if the weather held. What really finalized my decision was seeing some palm fronds on the street blocking one of the lanes so drivers had to maneuver around it. I thought I’d do the community a good turn* and run to that location to clear the palm fronds. If that’s not a good reason to go out running, then I don’t know what is. I planned to take it easy and run for just 4 to 6 miles instead of the 8 I was supposed to do with Cyndi. Even though I tried to slow the pace down, I still struggled towards the end. I must have not recovered from Thursday’s run yet.

So let me tell you then about last Thursday’s run. I was going to write about it in another blog post but since I already mentioned it above, I might as well address it here too. I’ve always wondered ever since I started doing the Galloway method if it was still possible for me to run a 10k in under an hour. I wasn’t planning on racing against my GPS watch, but rather just running hard and see how it turns out. All I concentrated on was running hard for 4 minutes, then walking for 1 minute until I reached an hour and it was only until then would I know how far I ran after I turned off the stopwatch. I couldn’t believe the result when I first saw it but it was right there on my wrist in plain sight: 6.34 miles in one hour! That happens to be a 9:28 pace. My pace for an hour run using the Galloway method has been dropping in recent weeks from 9:49 to 9:43, and now 9:28. As long as my ankles don’t suffer too much from the pounding of running harder, I’m loving it! Hence, I attribute the difficulty of the Saturday run to not having recovered from the hard effort from Thursday. There, I found another excuse. First the palm fronds and next the exhaustion. The excuses to go out running after the rain and the result that followed.

* Do a Good Turn Daily: This is the slogan of the Boy Scouts. Some Good Turns are big - saving a life, helping out after floods or other disasters, recycling community trash, working with your patrol on conservation projects. But Good Turns are often small, thoughtful acts - helping a child cross a busy street, going to the store for an elderly neighbor, cutting back brush that is blocking a sign, doing something special for a brother or sister, welcoming a new student to your school. A Good Turn is more than simple good manners. It is a special act of kindness. (Excerpted from page 55, Boy Scout Handbook, 11th ed,(#33105), copyright 1998 by BSA, ISBN 0-8395-3105-2

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Gone Mental For The Marathon

People who don’t run often ask me: “What? You have to pay to run 26 miles?!” Wouldn’t you know it but I did it again: paid $86.20 for another chance to take a tour of Long Beach on foot this coming October. What would possess a person to run marathons, do triathlons, or other feats of human endurance when all that is required to stay fit is 30 minutes a day of exercise? Sometimes I wonder about my mental health and if it’s a sane decision to run another marathon considering the condition of my ankles. I figured I was able to do it last year using the Galloway method for the first time, so I can probably try the same thing this year. Last year, I signed up for the half marathon and ended up switching to the full marathon. This year, I registered for the full marathon right away so I could commit myself mentally to training for it. Maybe I should be committed to a mental hospital instead. Nuff said.

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Working The Pace, etc…

Ever have one of those days when you feel that you are running hard, giving it all you’ve got, and all that effort just gives you an overall pace slower than what you perceived? All that huffing and puffing didn’t blow the house down after all. Well I had one of those days last Saturday when the average pace over 8.5 miles was 9:32, when it felt at least like 9:15. Was I disappointed? Maybe slightly, but I was content enough that the hard effort was made. Even though it didn’t feel like I was struggling with the pace, it didn’t feel easy either, so it was a good run overall. I shouldn’t really be compulsive with pace nowadays since my running is day to day, but it’s nice to see slight improvements despite the ankle pain. The more important issue is that I’m able to run.

I ran with Cyndi that day and she is still recovering from the very hard effort she gave at the Surf City Half Marathon two weeks prior. When I finished stretching afterwards, I saw a few runners finishing their run whose strides looked familiar from afar. Well, no wonder they looked familiar. Tam, Jaymi, Julie, and Jean have come back a couple of weeks after Surf City too, but they started at 7:30 while Cyndi and I started at 6:45. It was nice seeing the group and specially Tam who started running again after waiting patiently for her ankle sprain to heal.

Other notes about last weeks’ running experience: I ran my fastest pace using the Galloway 4 minute run/1 minute walk system. I averaged 9:43 pace per mile over 6 miles compared to the previous weeks’ 9:49. My ankles seems to hurt a different way while wearing the over the counter Heel That Pain orthotics, but I seem to get a better bounce in my stride while using them. We will have to see in the oncoming weeks how well that will work out.

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