Wow, I Was Ticked!

First, let me say that I'm approaching a dangerous time as a runner. The last few weeks of short, relatively show runs has me feeling like a caged tiger, knowing he's going to be set free soon. The cage door is being unlocked, and the tiger is ready to bolt to freedom. No, I'm not suddenly 100% injury-free, but I've run enough with minimal (or no) pain lately that just that little taste has me eager to bust out a longer, faster run...or ten. I've been here before (as many of you probably have), and it takes a LOT of discipline for me to hold back. I'll continue to do my best in that department. What will be even harder is when my daughter, who I've been running with, goes back to school. I'll then be left to run on my own most of the time. Talk about will power! I'll have to keep the memory of NOT BEING ABLE to run at all fresh in my mind.

Speaking of not being able to run, here's a little gem I found while going through old video files. This was from September of 2010; nearly a year ago. I was in the initial stages of life without ANY running. While I honestly don't remember recording this, I remember the feeling quite well (I'm well beyond it, thankfully). While I was trying to be funny, the sentiment was real. A happy camper I was not.

She's Ready To Fly

As you probably know, I've been running exclusively with my oldest daughter (entering 7th grade) the last few weeks. Our first of 3 weekly runs has included some interval work. Today I decided to mix it up and run a mile time trial on the road, so we can get a feel for where she's at before school (and cross-country season) starts in less than 2 weeks.

After a 1/2 mile warmup, we took off — me keeping an eye on the Garmin as we ran so I could monitor our average pace. She was hoping to go sub-8:00. I knew she could go a good deal faster than that. We ended up at 7:37. She finished strong. I think she had a sub 7:30 in her.

Her track PR for the mile earlier this year was 7:21. I don't have any doubt that she'll blow that away during XC season (they run a mile time trial early in the season), and she'll likely go sub-7 next spring during track season.

I've been emphasizing to her that her biggest limitation is her mind. That said, I'm not willing to push her close to what I feel her limit is currently. This has to be an enjoyable and positive process for her. But I always tell her she can go farther and faster than she thinks she can.

Another fun aspect to today's run was running with my youngest daughter after my run with Natalie. Yesterday, I bought Lindsey a running outfit she's had her eye on and she was eager to try it out. We ran a comfortable .6 miles. She asked me if she could run with me a lot more when she gets to be Natalie's age. How could I turn that down? Fun times as a dad, to see both girls interested in running. If they stay interested and stick with it, there's no limit to what they can achieve as runners.

3 Weeks and All is Well

I just finished my third week of 3 runs per week...all with my oldest daughter. My heel has felt fine, for the most part. I still feel a little soreness when going uphill. Our weekly runs are mostly flat, with exception of a long, gradual hill on our Saturday morning run. I might need to make an adjustment there...but even that soreness isn't as bad as what I was experiencing a few months ago. Of course, NO soreness would be preferable, but I'll take what little progress I can get, at this point.

We've got about two and a half weeks until school starts again, so we'll keep plugging away as we've been doing. Short intervals on Tuesday, medium-pace run on Thursday, and long(ish) and slow on Saturday, for a very modest 7-8 miles per week. Obviously my fitness won't go through the roof on such a program, but once I start swimming again (and cycling, once I get new shoes to replace the one I destroyed), I'll start improving my cardio fitness, to go along with the strength I've built with weight training.

So overall, I'm content with how things are going. Hopefully the gradual progress will continue.

A New Challenge

Since I already put this out on my running club's Facebook page, I'll make it public here as well: I'm officially training for a sprint triathlon. No, it's not earth-shattering news, nor is it an epic event. I was inspired by following several of my clubmates online as they competed in the Lake Stevens 70.3 triathlon.

Aside from that, it just makes sense for me to do this. I'm goal-oriented (almost to a fault), and having something like this to train for will force me to cross-train, rather than succumbing to the temptation to run too much, too often, too soon. I mentioned in a previous post how my heart just wasn't into swimming and cycling as much as the running. Part of that was due to not having a goal that involved those activities. This will take care of that.

I know that most able-bodied people can complete a sprint triathlon with pretty minimal training, but I want to start small, for two reasons. First, I want to see if I actually enjoy triathlons and, second, I have a tendency to overdo things the bigger they are. In other words, a sprint isn't a "grand scale" event in comparison to an Ironman, a 70.3, or even an Olympic distance. I can keep my training short and sweet.

As for what race and when, I haven't decided yet. I'm looking at sometime late June or early July of 2012. That will give me more than enough time to prepare, and to make sure my injury allows me to train for it.

Aside from that, my daughter and I are signed up for a local 5k next month. We'll also be running a little 2-mile race in November (which we did together last year), as well as possibly another 5k in early December.

So...let the fun begin!

It Ain't Much, But It's Progress!

I just wrapped up my second consecutive week of 3 runs per week. Didn't go far (14 miles combined), nor fast (about 9:50/mile average), but despite a couple of times when my heel & Achilles let me know they were there, I was encouraged.

All runs were with my daughter, who is starting to get ready for her cross-country season. Last year (her first year), she went into the season totally unprepared & came home sore and exhausted the first week or two. This year, she'll be much more ready. So this plan is working perfectly for both of us. I get to gradually work myself back into a minimal running program at an easy pace, and my daughter gets to improve her fitness going into XC season. We're even doing a bit of "speed work" on Mondays.

Now, if I can get motivated to cycle and swim, I'll have a more rounded endurance-training program. Still hitting the weights 3 days/week, but I'm itching to build up my cardio fitness once again.

So, I guess to summarize, I'm happy with how things are going at this point. I ain't the runner I once was, but at least I'm running!

Ragnar Relay NW Passage 2011 Video

Here is this year's video submission for our Ragnar Relay team. If you saw last year's video, you'll notice that this is a completely different concept. Last year's video won "best video," and thus we got a free entry for this year's race. We're hoping for the same again this year.

Like last year, I wrote, directed & produced this year's submission. The difference this year is that I thought it would be great to get some of the other team members to do some acting. The concept is a Ken Burns-style documentary, forty years in the future, looking back (completely inaccurately) on the 2011 race. While I've only directed myself in the past, these guys did a great job. Some needed more "coaxing" than others, but to be fair, I did put them on the spot ("here's the clothing, here are your lines...NOW ACT!) I got in there as a German Ragnar historian. No, I couldn't just stay behind the camera.

So, without further adieu, here it is:

A Pattern, A Groove...but Not A Rut (I hope)

I survived a three-run week last week. First time since May. I just finished my first run of this week today, which included 3 quick interval segments. The heel held up okay. Got ice on it right now.

All of these runs have been with my oldest daughter (going into 7th grade). While I miss the 45 mile weeks and my own speed & tempo sessions, being able to run with my daughter (so far), at her pace, has been really enjoyable for me. While I'm determined to NOT make her my "project," it's fun to see her develop as a runner.

So, for the time being, this will be my pattern. I'll lift weights 3x per week and run 3x per week. Hoping to fit in some cycling (did a family ride over the weekend in which I broke one of my cycling shoes) and, perhaps, some swimming once again, as I quit doing that for the summer when the the pool changed their lap schedules.

It would be nice if I'm able to slowly build up some mileage and speed using this approach. I may never be a 40+ mile/week runner again without having surgery, but I'm going to see what I can do on limited mileage and frequency. Something tells me I'll get the urge to run more/farther/faster before long and choose to go under the knife. Who knows. But for now, I'll stick to this little groove I'm currently in & enjoy running some miles with my daughter.

Oh, full disclosure — I quit seeing my sports doc for the time being. The last several visits went something like this:

Doc: "Let's look at the heel. Looks good. How does it feel?"
Me: "Oh, not too bad. A little discomfort from time to time."
Doc: "Well, keep doing what you're doing. 3 runs per week. Short & slow. And do your heel raises."
Me: "Okay"
Doc: "I'll see you again next month."

There were many consecutive visits identical to that. I figured that, unless things change, why make a co-pay every month for the same thing?

I'm Baaaack (sort of...)

Hey, I actually just ran 2.7 miles with oldest daughter! 1 mi easy warmup, 2x.2 mi @ 8:20 pace (w/.2 mi recovery btwn), 1.1 mi cooldown. Trying to get my daughter ready for 7th grade XC, and trying to get us BOTH in shape for a 5k next month. No noticeable pain in my heel, knock on wood.

I'm still lifting weights, although I've slacked a bit, thanks to some vacation time, lots of landscaping work (hey, that's a workout, too!) and a pretty busy work schedule. My plan for the next month (at least) is to shoot for 3 runs a week to go along with the weights. They won't be long runs, but I will try to throw in some "speed" (as it relates to my daughter's pace) here and there.

I'm also working on a new video for my club's Ragnar team. Wasn't able to run it this year, but I volunteered. Our video won last year, and I'm trying to continue that trend. This year's version is completely different from last year's. I'll post a link here when it's ready.

Taking a Break

As I've tried a bit of running the past couple of months, I've still felt a bit of discomfort around my heel. I could keep running a little here and there with the hopes of the heel gradually adapting. It might. Or, it might not. I may need surgery to fix the issue once and for all (assuming that does fix it). Then, I'm looking at several weeks on crutches, followed by several months of rehab. Currently, I can't wrap my brain around that, even though that may be the choice eventually.

So what am I doing in the meantime? Well, even though most of you know me as a runner, I've had multiple personalities (as it relates to fitness) for many years. I've shifted gears back to weight lifting. I'm actually enjoying it. As is both my strength and occasional downfall, I've thrown myself into it quite seriously (see photo below of me during Ragnar last July, compared with me now).

Dang, was I THAT scrawny?!

I gotta say, my wife likes hugging me without feeling like she's about to break me.

Don't be sad, fellow runners. I'm not done as a runner just yet. I've done this before. Gotten injured from running, backed off, switched my focus to strength training, got the hankering to run again, started over. It may not be the best approach to running, but with my injury history, it gives me a chance to work on something else I enjoy while not dwelling on something I can't do at the time.

Why not hit the bike or pool more? To be completely honest, my heart's just not into it. I'll do both to some degree, but as recreation rather than serious training. I have a love for the simplicity of running that I can't seem to replicate on the bike nor in the pool.

Of course, everything I've just said is subject to change. But these are my current feelings. Yes, I'm one fickle dude.

So, for now, I'm just a 'muscle-head.' I still hope to run a couple of 5k's with my daughter this year. It'll just be with a quirky heel, minimal training, and 25 additional lbs. on my frame!

Update

I guess I should post an update, for anyone interested in the doings of a gimpy semi-runner.

I've been swimming once a week and enjoying it. Would like to get to the pool more often, but my schedule hasn't allowed for it yet. I swam a mile earlier this week. I took 30 second rests after every 2 laps (100 yds). My endurance in the pool is slowly improving, and I'm actually enjoying it.

I feel guilty that I haven't been outside on the bike much yet (okay, only ONCE). I've been doing some indoor spinning, but since spring has finally shown up here in the Pacific Northwest, I'll be rolling down the roads soon. I'm tentatively planning on doing the bike leg of an Olympic distance triathlon later this summer. I guess I've got my work cut out for me.

On the running front, I'm still progressing ever so slowly. I'm up to two miles of actual running now (no run/walks lately), but I'm running slowly (usually with my oldest daughter), and hills are still a no-no...as I found out this morning. I ran an easy two on some rolling hills and my heel is mad at me, as opposed to the flat two-miler I ran earlier this week. I'm sticking with no more than 3 of these runs per week.

I'm also lifting weights 2-3 times per week and getting a lot stronger. Granted, not much of my weight lifting relates directly to running, but I feel stronger overall, and even though I'm 22 lbs. heavier than my "race weight," I notice that my core and glutes feel more powerful, even during these short, slow runs. Plus, my wife likes my current "buff-ness."

So, I'm making haste slowly. I'm in no hurry, which is a new mindset for me. I'm not the most patient person in the world, and I still long for some long, fast runs (especially when I see my running friends doing so), but I'm going to enjoy the process and hopefully get to where I can be a "real" runner again.