stretching my legs

So it was decided yesterday to definitely run a trail run on Saturday - rain or shine. It is time to baptize my bright yellow trail shoes into the mud.

So, with the weather being nice yesterday and me feeling sluggish, I headed out before dinner for a quick trip around the neighborhood. I felt the need to push it - no slow and steady today. I wanted to give my legs a little more of a challenge. I didn't break any speed records, but it was still a good pace and fairly consistent.

Mile 1: 8:29/mile

Mile 2: 8:31/mile

Last .5: 8:17/mile

The knee felt a little sore at the beginning of the run, but it loosened up and felt just fine. It is feeling good today too. Funny thing is, it will act up every now and then for no particular reason, mainly noticed when I walk down stairs, but other times it is normal... can't figure it out, but it is not affecting my running like before, so I am moving on.

slow and steady

I had decided it was time to get serious about my running again. Having been miserable without running I knew I had to get something started. After 5 miles on Sunday and working in the yard all day, I was a little tired and a little sore. This week is a perfect time for a step back week, but with a couple of short, easy mid-week runs in to get a routine established again.

So it began this morning. The alarm went off at 4:30 am and I was up and out the door by 5:00. It was dark and a very cool, comfortable 61 degrees. I told myself that this was a recovery run and just to take it easy. So I started out very comfortably at about a 10:30/mile pace. It felt great, I was surprised how easy it was to maintain an even pace. There were a few times I wanted to push it a little more, but I was able to keep my pace in check, telling myself I had nothing to prove, I knew I could pick up the pace if I wanted, but that was not the goal of the run. Mission accomplished. I think I am getting wiser with each run and certainly stronger.

Happy running to all.

"how high's the water, mama?

5 feet high and risin'..."

A little Johnny Cash to begin this post.

I didn't get out to run on Saturday, so no 5 mile trail run for me... probably best. I slept in until 10am.

Yep. That's right.

I slept in.

After another week of about 70 hours at work, I could feel it. I just needed sleep. So, I didn't do much of anything yesterday and it was wonderful.

Today was another story. I did sleep in until 8am and didn't get moving until 9. It wasn't until 10am that I finally got around to my run. I had a 5 miler planned. I thought it seemed do-able and I felt pretty good. Plus it was sunny - no rain in sight - and about mid-60's. So I started on my usual route at the state park heading out the back to fall creek trail that I enjoy so much. Well, that ended quickly.

I got to the trail head and as I rounded a corner, I scared up some ducks that were floating in the middle of the trail, or lack thereof. Yes, Fall Creek had gone over it's banks and were covering my path, so I turned around and headed back, determined to make up my mileage in the state park. But this meant running on some hills - something I have been avoiding. I decided to take it easy and just see how it would go. It actually wasn't bad, but the hills were tiring. On top of that, my GPS somehow added 3/4 of a mile onto my distance, so I when I thought I was done at the 5 mile mark, I actually had to go an addition 3/4 of a mile to get to 5... it was tough - especially since I have not been running at all during the week. So this coming week I will be stepping back my weekend mileage and doing some easy runs during the week.

The rest of the day I was outside working in the yard - cutting back ornamental grasses, pulling weeds out of planting beds, etc. There is still lots to do, so I'll be busy for awhile it looks like...

Hope everyone's runs went great this weekend! And I hoped everyone enjoyed the beautiful weather out there!

Peyton on snl

Hilarious... http://www.nbc.com/Saturday_Night_Live/video/#mea=84993

e-z-4

After a rough week at work (and no running since Sunday) I ventured out into the sunny and slightly chilly morning for a run. It was one of those runs that started out with me somewhat hesitant to even start, but I knew I had to try. I got geared up for the 24 degree temperature and headed over to the park.

What a truly beautiful day -- the sun was nice and bright and I was feeling better about my decision to run. Once I stepped out of my truck, I felt a slight chill, but knew it would be fine once I got started.

I stretched out a little, making sure my knee was feeling okay (and it had felt great all week) and then turned on some tunes and was on my way. My eclectic group of friends Usher, DMB, Eminem, OK Go!, Garbage, Gwen Stefani, Johnny Cash and a few others kept me company and kept me motivated the entire time.

I wasn't sure what my mileage was going to be when I started out -- my first thought was just 3 miles, but I thought I had run 2.5 miles both Friday and Sunday last week, so it was time to take it up a notch. 4 miles seemed about right - a little bit further, but not too much too soon. I so wanted to do 5 or 6, but I am trying to ease into this running routine again. I got to my turn around point and stretched a little more. The knee still feeling good. I thought about going a little further, but kept myself focused and headed back.

I wasn't keeping track of my pace while I ran, it felt pretty good, probably a little faster than I intended to run, but I wasn't tiring out. Towards the end of my run, I picked it up just a little to see how it felt.

Well, it felt pretty good.

When I finished, I was tired. That was it, I was done for the day. I pushed a little bit, but not too hard and felt better for it. I think 5 is doable for next weekend now. I am even contemplating a 5 mile trail run... may not be the best move though, but I will see how I am feeling...

My splits were very surprising to me:

• Mile 1: 8:42
• Mile 2: 9:06
• Mile 3: 8:54
• Mile 4: 8:40

My average HR is still a little high, so I have to try to do better with my running, but everything seems to be coming back together. I am feeling whole again...

Happy Running to all and Happy St. Patrick's Day!

back with a vengeance

I did my "recovery" run yesterday.

A recovery run from my "2.5 mile easy does it" run that turned into an "all I could handle run".

The good news: knee didn't act up the next day from it, so it seemed logical to try another short run, this time trying to keep my pace in check.

So I did the same loop. My time was almost identical, but this time I was consistent and I felt much better. The knee is doing alright so far. I remain hopeful, but since I just ran more Friday and Sunday than I did in the month of February (though it is a short month), I'll have to see if it proved to be too much.

But for now I am back. And thank you all for your well wishes!

P.S. Yes I am still a dork and have too much time on my hands. Just wait until my mileage gets back to where it was...

scratch

Yep, that's where I am.

That is where I am starting from.

I took my first run in 5 weeks.

That's right, 5 weeks.

It isn't to say that I have been doing nothing, just nothing relating to running, or exercise in general. Work has been my life, so to speak, for over a month. I left work at 4:00 yesterday because I was tired and already had 60+ hours in for the week, but also because it was in the 60's and sunny and I felt the need for a run.

I got home and changed and was out the door. I started my run too fast - no surprise there. I wanted to take it easy, go slow and just see how my knee would feel and how I would feel. It wasn't until the first mile that I felt spent. I checked my pace - 8:46... way too fast. I was glad to see I still had some speed, but that was not what I had planned. The second mile was slower at 9:03, and the last half mile was at 9:46. I was tiring quickly and probably couldn't have done any more than 3 miles total, so I just kept my run to the 2.5 mile loop in my neighborhood.

I have found that I am not even close to the shape I was in 3-4 months ago... so here I am starting from scratch. So far the knee is feeling fine. I am going to try to go for another run on Sunday, but I don't want to jump right back into running too quickly. If the knee is good, then I'll try for 3 miles - at a much slower pace this time. Until then, happy running to all...