Back on the Horse - for now

The month since my last race on April 13th has been spent on a mix of running, doctors appointments, surgery, recovery and now running again. No matter what situation we find ourselves in, we are always concerned about how it is going to affect our running. I guess it is a little defect in the brain that we all have.

I found out at the end of my March that my surgery was going to be scheduled for April 23rd. After a little internal coaxing, I was fine with the fact that I was not going to be able to run the Lehigh Valley Half as I had planned (there were more pressing issues at the time), but already I was thinking how my surgery would affect my running over the next few months and how it would affect, if at all, my plans of a possible marathon at the end of the year.

Prior to my surgery, there was no reason for my running to be affected at all. I wasn't on any medication and there were no pre-op restrictions I had to follow. I decided to keep up my usual routine of 20+ miles per week, including a long run, up until only a couple days before my surgery. In fact some of my best running during the past few years came during the two or three weeks leading up to my surgery, with PRs in two consecutive races and a great 15K time. I was feeling very strong and confident during this period. Keeping up with my schedule was a way of keeping me sane before the surgery and building my fitness up to a point that I wouldn't be adversely affected by a couple week layoff. The only variable was how I would feel after surgery and how long it would take me to get back to my normal running routine. The day after surgery I was pretty out of it with a very sore throat, but I felt considerably better as the days went on. My doctor told me that I didn't have any restrictions, but I wanted to be on the safe side and make sure everything was healing properly before I went back to running. I figured I was in no rush (why take an unnecessary risk if I wasn't training for anything). What would be gained by coming back too early? It was better to be safe than sorry, so I told myself even if I felt good enough to run, I was going to wait at least until I saw my doctor a week or so after my surgery and he gave me the go ahead. Luckily, he told me that my incision was healing very nicely and that I was free to start running again as long as I felt up to it. So, that evening (it was a Thursday) I ran on over to the Thursday group run for my first run in 10 days. I was going to take it slow and not push myself unless I was up to it. Luckily, I felt good throughout the run and didn't seem to feel any ill effects of the surgery or the time off. I then went for another run on Saturday, although not a "long run". I would wait until the next week for that.

It has now been three weeks since my surgery and I feel back to normal running wise. I am back to running my regular schedule and weekend long run of 10 miles, in addition to my spinning and weights day. I am signed up for the Healthy Kidney 10K this weekend, which will be my first race since the Run for One Classic. Hopefully, I'll be close to my old self.

I'm trying to keep up the running as long as possible for the time being because I will most likely have another couple week layoff coming at the end of May/beginning of June and I don't want to fall too far behind if I don't have to. I have two scans coming up during mid June in which I have to go off of my Synthroid medication for a few weeks, and one of the possible side effects is sluggishness/fatigue. Therefore, there is a possibility that I won't be up to running for a little while during that time period. This is the reason that I unfortunately had to step down from the Need for Speed Relay coming up on June 7th. I ran it last year and was looking forward to it, but at this point I have no idea how I will be feeling in the days leading up to the race, so I felt it was fair to the team to allow them to get a new member.

If I do need a layoff of a couple weeks, I'm hoping that I'll be able to bounce back as quickly as I did recently. I feel that I have a large enough mileage and fitness base that I don' think it would be too hard to ease back into my usual routine. First things first - the scans need to come back free and clear. Hopefully if that is the case, I will ease myself back into a routine and possibly think about a marathon at the end of the year (maybe).

Run As One Classic (4M) - 4/13/08

I can't believe it, but for the second race in a row I achieved a PR. In addition, I achieved a few "firsts" in this race: 1) I finally cracked the 60% barrier for the AG% (60.4%), 2) I ran my fastest overall pace in a race (7:03), and 3) I ran my fastest individual mile in a race (6:31). This will be a race that I can look back on a while from now and see that a number of things clicked. As we all know, good running times can be streaky so I just need to ride this one as long as I can. My running and exercise regimen seems to be working for me and I need to continue the formula that I've been living by for the past 6 months or so - running 3x times per week including a run of about 10 miles, spinning once per week, and weights once per week. The 5 days of exercise coupled with 2 days of rest seems to be the ideal combination for me thus far. This combination allows me to keep up my fitness and mileage, while not completely wearing me out. If I do a marathon this year, I will need to modify the formula, but it is important that I keep two days of rest. Anything less than that and I feel that I will be too worn out during the week and it makes it much harder for me to recover.

As for the race, there were thousands of people lined up at the start and I figured that the first mile would be very congested. I even ran the race without any music (which is usually not the case). This wasn't on purpose - when I got to baggage, I was chatting it up a bit with BH and AK, and I forgot to put on my MP3 player before we started walking over to the start. By the time I realized this, it was too late to go back. For a race this short, the first mile gains increased importance if you plan to run a fast race. I was shocked that I was able to get out to a 7:31 first mile (I usually get out between 7:45 and 8:00) and then knew that I had a chance for a fast time (not necessarily a PR though). The next 2 miles were at a very fast pace for me (7:04 each one), but I felt surprisingly good. Going into the last mile, I knew that I was ahead of PR pace and ran as hard as I could. I couldn't believe that I PR'd by as much as I did. Woo hoo! Not knowing when the next PR will come, I will enjoy this one for as long as I can.

Mile Splits:

Mile 1 - 7:31
Mile 2 - 7:04
Mile 3 - 7:04
Mile 4 - 6:31
Total Time: - 28:13; pace - 7:03

For the week: Mon - 6.5 miles, Tues - spinning, Weds - off, Thurs - 6 miles, Fri - off, Sat - 10 miles, Sun - 4 miles

Congrats to all of the other Flyers on their great races today. It seemed as if everyone I talked to was very happy with their race times. I guess it was a combination of the very favorable running conditions of around 50 degrees and cloudy skies.

It has been a while...

It has been a while since I have written a post and PR'd in a race. Luckily, I am now accomplishing both. Although I have not written in a couple weeks, I have continued to keep up my weekly regime of about 20-25 miles a week, including a long run of about 10 miles. It seems as though things are paying off. I ran the Scotland 10K yesterday and got my first PR in a race in almost 2 years! I was beginning to think that it may not happen again. I guess I felt "in the zone" and just kept on going. In order to get in my long run for the week, I ran about 2.5 to 3 miles before the race started to get me warmed up and also to add a few miles in. The race started about a minute early (according to my watch) so I got to the starting line of the race just as the gun went off. This wasn't a problem since I figured I'll just squeeze in the middle of the pack. I was able to get in a fast first mile (7:52) but I didn't think at that point that a PR was in store. However, by the time the fifth mile came around, I ran three 7:30 miles in a row and then ran a 7:10 mile for mile 5. At that point I knew that I was on pace for a possible PR. I was feeling good up to that point so once I passed the 5 mile mark, I just gave it all I had. I crossed the line in 46:15, beating my previous best by :36. My previous best 10K was the Joe Kleinerman 10K, all the way back in 2001. My split times for the race were:

Mile 1 - 7:52
Mile 2 - 7:29
Mile 3 - 7:29
Mile 4 - 7:31
Mile 5 - 7:10
Final 1.2 miles - 8:41 (7:14 - mile pace)
Overall time - 46:15, pace - 7:27

This was a great race for me and showed me that I can still continue to get faster if I work hard at it. I was looking forward to the Lehigh Valley Half at the end of April, but unfortunately something just came up and will be unable to run it. I'll just have to sign up for another one soon instead.

Exercise over the past week - Mon - off, Tues - spinning, Weds - 5 miles, Thurs - 6 miles, Fri -off, Sat - off, Sunday - a little more than 9 miles

Colon Cancer Challenge 15K - 3/9/08

Sunday morning was the Colon Cancer Challenge 15K. This is a race that I have done a couple times in the past and is one that I like running. I have been doing my 10 mile runs every weekend for the past couple months but at a slower pace, usually between 8:30 and 8:50. I wanted to use this race to give me a chance to run at a faster, "race" pace and give me a good idea where I was at this early in the year. I was encouraged by my time at the Manhattan Half, but I haven't run a race at a longer distance since then, which was about a month and a half ago.

I was happy with both my overall time and pace. I was looking back at my past times for this race and I came up with a goal time of running under 1:12:00. I ended up running a total time of 1:11:57 for an overall pace of 7:44. I think this bodes well for the training I have been doing so far and gives me a good gauge in creating a goal time when I run the Lehigh Valley Half Marathon in a month and a half. I was a little worried though since my back was hurting me earlier in the week and my hamstrings and glutes were pretty tight and I didn't know how they would react in the cold weather. I got a sports massage on the Friday before the race and it worked pretty well to loosen me up. Although I was a lot looser than earlier in the week, I did experience some glute and lower back stiffness during the race but I made sure to stretch afterwards. The weather was a bit tough during the race. The cold wasn't the problem - it was the wind. I found myself struggling at times to push through the wind on the hills but I guess it is good practice. My pacing was relatively consistent throughout the entire race and I was surprised that I was able to get out of the gate relatively quickly for the first mile and keep it up for the duration. Below are the mile breakouts (it seems as if the mile markers were off for miles 2 and 3)

Mile 1 - 7:59
Mile 2 - 7:11 (this was definitely wrong)
Mile 3 - 8:21 (the mile markers were off)
Mile 4 - 7:43
Mile 5 - 7:41
Mile 6 - 7:48
Mile 7 - 7:35
Mile 8 - 7:49
Last 1.3 miles - 9:48 (7:32 mile pace)

Overall time: 1:11:57 and a pace of 7:44

Running for the week - Monday (6.2 with downtown group), Tuesday (spinning), Wednesday (off), Thursday (6), Friday(weights and sports massage), Saturday off, Sunday (9.3)

In For a Tune Up - 3/7/08

I think that it's a good idea to go in for a sports massage once or twice a year. It's a good way to keep the body loose and address any problem or tight areas - kind of like bringing your car in every 6 months for a checkup or inspection. Although I stretch more than most people, it seems inevitable that my glutes, hamstrings and hip flexors are going to tighten up. Once that happens, the snowball effect occurs - it gets harder and harder to strectch the areas that are troubling me, so I stretch them less and less and then things get to the point that it affects my running. This is exactly what happened recently. My usual problems areas were starting to feel uncomfortable a few weeks ago and I tried to work through them to no avail. Then during the downtown Monday night run this week, my lower back stiffened up (which never happens) and did not get better throughout the rest of the run. I needed to run almost straight up because my back was getting tighter and tighter. Although it got a little better through stretching during the week, I figured it was a good idea to nip it in the bud and get a sports massage which I got today - again at Eastside Massage. I wanted to make sure that it didn't get to the point like last August. I waited much too long to get a massage and my hip flexors and glutes were killing me and it was very uncomfortable to run. Also, if I didn't address my back and glutes soon, I didn't want to jeopardize my half marathon coming up at the end of April

The downtown run - Although I really like running it, I find that my body feels "messed up" for the rest of the week. I'm not sure if this is because I'm used to having Monday as a day off or because of the harder concrete surfaces that we run on the West Side. It could be that when I run on a Monday, it usually comes after a Saturday and Sunday run. Three days in a row might be too much for now. I'm not going to stop going to the downtown run but I think I need to make sure not to run the Sunday before.

Week of 2/25/08

Just the facts:

Monday- off
Tuesday- Spinning
Wednesday- Weights
Thursday- 6 miles
Friday- Off
Saturday- 10 miles down the west side bike trail - total time 1:24:17 for an 8:25 pace - felt very good
Sunday- 4.5 miles on the treadmill

I really like the 10 mile distance. It's a long enough run that doesn't take up the whole day and doesn't wipe you out afterwards.

My Body Survived My First Snowboarding Trip - 2/18/08

After many months of asking by one of my friends, I finally tried snowboarding on Friday (2/22). We ended up going to Hunter Mountain which is only about a couple hours away. I felt that I was somewhat prepared due to my strong legs and loads of stability exercises. Once we got there, my friend gave me a few lessons on how to get on the board, how to turn, how to slow down, and how to fall properly. So after about a half hour or so, I figured I was ready for my first try (although I was a bit nervous). As long as I was going slow, I was doing alright. The falls don't hurt that much if you are going slow down the mountain. The problems started happening after I began to pick up speed on the board. I was having a hard time slowing down and I had little confidence in my ability to make a quick turn if I was about to hit a pole. Therefore, in order to slow down, I had to induce a fall which is where the hurting began. Falling on my butt, falling on my hips, and falling on my wrists (thank god for wrist gurard or my hands probably would have cracked off). As I am going down the mountain each time, what is the one thing that always crosses my mind - just don't hurt your legs!!! (I am a runner at heart after all). I took a hard fall on my knees, but other than that I feel that I got away with just some expected soreness that will go away in a few days (hopefully). My hip flexors took the brunt of the soreness. Keeping balance on the board puts alot of pressure on your hips.

Since the only run I went on before snowboarding was on Thursday, I knew that I would have a hard time getting in my runs this week. I was pretty sore on Saturday, but was able to get in a four mile run at the gym on the treadmill. Since that run felt OK, I figured I would try to get in a long run on Sunday. The pace of the run really didn't matter. I wanted to just made sure that I got a longer run in. The weather was good and I was able to run 9.1 miles (one lower five loop and one four mile loop). Unfortunately, the long run prevented me from going to the Yoga for Runners class that I was looking forward to going to. I really want to incoporate more Yoga into my routine and it was a great class the last time I went. I heard from some friends that it was good once again.

Weekly recap: Mon - off, Tues - spinning, Weds - off, Thurs - 6 miles, Fri - off, Sat - 4 miles, Sun - 9.1 miles

Week of 2/11/08

Another uneventful running week - just plugging along at the usual events:

Monday - off
Tuesday - spinning
Wednesday - weights and leg exercises
Thursday - 6 miles
Friday - off
Saturday - 10.0 miles on the Westside trail partially with JM (she was doing a 20 miler that day) - it was good to have a partner to run with even for only half of the run. I really like the West Side route. Total time - 1:28:26 (pace of 8:51 per mile). The second half of the run was quicker than the first half and it felt pretty good.
Sunday - 5 miles in the gym (ugh!)

I seem to be almost all set for the Lehigh Valley Half. I got my hotel room booked and I am registered for the race and pasta party. I'll decide whether to rent a car or take a bus as the event gets closer. Joan Benoit Samuelson is scheduled to be a speaker at the pasta party. It should be cool to hear from a living legend.

I'm pondering at the moment - do I take the Yoga for Runner class again on Feb 24th, whether to step it up and start going to speedwork (either through the Flyers or otherwise), other out of Manhattan half marathons to run, whether or not a marathon is in my future in 2008 (although that doesn't have to be decided right now - I have a couple months)

Back on Track - Week of 2/4/08

I'm already way past the end of last week regarding my recap, so I will just be brief. After a week off regarding my longer runs, I am back on track. I did a 9.1 mile run - one of the five mile lower loops and one 4 mile loop. In addition, although I have not been back to an abs class yet, I've made a point to carve out some time each week to get in my leg exercises and keep up a maintenance level. Recap of the week:

Monday - 6.2 mile run with the downtown group
Tuesday - spinning
Wednesday - off
Thursday - 6 mile run with the Thursday group
Friday - weights and stretching (legs only)
Saturday - 9.1 mile (one lower loop and one 4 mile loop: total time - 1:18:50 for an 8:40 pace not including a 2:00 break after the first loop)

Light Running - Week of 1/28/08

Due to several factors (my continuing jazz class on Wednesdays, a doctor's appointment on Weds and Saturday, the Millrose Games on Friday, etc.), this was a bit of a light running week and was the first week since November that I didn't incorporate a long run. I was only able to run two days, in addition to my spinning class. I guess this isn't too bad since I just ran the half marathon the week before, so I'll give myself a free pass. I just want to make sure that I jump back into my usual schedule starting this week, including adding back my longer run. I don't want a one week break in my routine to turn into two or three weeks (which is very easy to do).

Also, I need to get back on the horse regarding my leg/glute strengthening exercises and additonal stretching. I usually do those exercises after abs class, but I have not been able to make one over the past three weeks and therefore my lower half is suffering. My quads and hamstrings are feeling a bit tighter and uncomfortable than usual, so I have to make time to concentrate on those areas even if I am not at abs class. Maybe a massage will be in my future to work out a couple kinks. My last one was at the end of July. I figure that having one every 6 months or so could definitely be useful.

Now that the Manhattan Half Marathon is over, I need another half to keep me motivated doing my long weekly runs. So, I signed up for the Lehigh Valley Half Marathon at the end of April to keep me focused. Hopefully, I'll be able to get others to come with me. I ran it a couple of years ago and it is a fun course that is well organized. Plus the shirt is usually very cool.

For the past week:

Mon - off, Tues - spinning, Weds - off, Thurs - 6 miles, Fri - off, Sat - off, Sun - 6 miles

CONGRATS TO THE GIANTS - SUPERBOWL CHAMPS!!!