2011- The Year to Runner

It works out well that this coming year is the Year of the Rabbit, for the Japanese (I use Japanese because they use Jan. 1^st as the start of the year).

Almost all my Christmas gifts that I received were related to running. Besides the jacket and shoes that I bought myself, I got a few more running items. I pretty much asked for only running stuff. I wanted to make sure that I got enough things that I couldn't quit in 2 months because then everything I got would be wasted. I really don't think that would have happened, but I want to play it safe.

I did get a pair of the Yak-Tracks Pro- kinda like chains for your running shoes, and they work great. I only slipped on the thickest of compacted road snow. Ice wasn't even a problem. So far I give them a big thumbs-up.

My wife got me a Road ID- so that when I get hit by a car, someone can ID my body easy and give her a call. I think that this was more of a present for her then for me. I really need another arm to handle all my wrist items; Nike Sportsband, Road ID, and a heart rate monitor. The Sportsband might just have to go into a pocket.

What else for 2011? I'm going to run my first ½ marathon. I haven't registered for it, but it's the LaCrosse Fitness Festival and the race is on May 1^st, I believe. I'm taking all the trainers' advice and not running a full for at least a year. I am enjoying talking about which that will be my first (changes every time).

Christmas Running

OK, the title here is a little misleading. This Christmas I'm visiting my family in my hometown. It's been about 5 years since I've been here for the holiday and the first as a runner.
Today I went on a 5.5 mile run along the river. About half way I went through a neighborhood that I'd ride my bike around/through as a kid. It brought back a bunch of memories. I also notice a few houses that I had never seen before. Partly because of being a crazy 12 year old boy, but more so because of the 'slow mind' of the run. This 'slow-mind' is still going on as I type this at the local coffee shop. It just started snowing again. Coming down at a slight angle- a little wind. I imagine it hitting my face. Should I go for another run today?

Side note:Oh! My run the other day was on the river, well, along the river, if it were on it wouldn't be running but boating or skating, and in the river would be swimming. Anyway. I ran along the river and heard about 10 minutes of the bells from St. Mary's. Nice.

It's not all Christmas card today. I got yelled at from a car for the first time. Yes, I'm sure it's happened to everyone, but in my town, it's small enough and with a high percentage of runners, that it just never happened. I believe they said "You can do it". I guess I should that this as an encouraging remark (maybe from a fellow runner?), but more likely just some Yahoo needing to exercise his vocal cords. I guess it's better then being hit with trash.

Downtown Winter Running

I went out for a 5-mile. It felt like much more. For running in an urban area, I sure came across a wide variety of terrain. There was the rare dry concrete sidewalk. The usual icy walkway, the un-shoveled domed path and the slushy roads. There were also about 20 or so 3 foot piles of snow blocking the intersections that I had to leap over. Each variety requires its own running style. I find that ice takes a short stride with a flat foot. I like to sit down a bit when running across slush. “Leaping” snow banks requires trying to keep my head at the same level- this takes wear off the knees. Paths created by other walkers are bad. You can’t predict how your foot is going to land; walking is the best option here.
Some might say that a treadmill is the way to go- not me. I do find it a lot easier to get on a treadmill the to go run in the cold, but I find it much easier to stop running on a treadmill. Running out in the cold is like swimming across a lake. Once you start, you can’t really stop until you get back. My motivation to continue running is much higher. I should probably get off the computer and head out for my run.

Winter Racing

I ran another winter race this past weekend. It was the Rotary Lights 5K. The night before the race we had over 16 inches of snow fall. I heard at the beginning of the race that there were over 500 people that had signed up. The number that crossed the line was just under 190. Hey, just by finishing, I beat over 300 people!
The people that organized the event did a great job. The trail that we ran on was really good considering the snowfall. They had it plowed down to only a couple of inched of crushed snow. There was a lot of slippage and a few spots of ice, but that was expected.
I’m not sure how I did it, but I got a new PR 26’21. I knocked off another 47 seconds off my last time. I’m looking forward to the spring when I can run without slipping and will hopeful be in better shape and lighter. My ultimate goal of a sub 20 might actually be possible.
Back to the race. It was bordering on crazy to run. The race started at 4pm, so the sun was going down. The course was mostly along the Mississippi river and the wind was blowing in from that direction. I’m not sure how it was possible, but I swear that the wind was blowing in my face the entire time on the out-and-back course.
I iced my knee after and have been taking it easy the rest of the week- I’m only going out 3 times total, so I don’t overwork my knees. Running on ice is bad but street slush is even worse.

Overtraining

My first 5k time was around 29 minutes and then about 2 months later it dropped my over 2 minutes. Some of this time is from getting into shape, but I think that it is mostly due to taking some time off before the race. My MCL strain made me back off my training. I think that I must have been over training. I have a hard time not doing things ‘all the way’. I think that when it comes to long distance running, you CAN give more then 100%. Although anything over that (or at 100%), is not good when it comes to training.
I was trying to load on the mileage without letting my newly used muscles a chance to repair. 3 days off? That’s 3 days of running. Most long-time runners do not have a problem running 6-7 days a week. They probably have learned to listen to their bodies, but I’m still trying to figure out what is a good pain and what is bad.
I also chose mileage over cross training. I think that that I have built up my leg muscles disproportionately. Mostly Quads and Hamstring. I have also have not done much in stretching. Causing my joints to take more impact then is necessary. My doctor says that I’m as inflexible in my legs as a person that sits behind a desk all day, or a truck driver (I have a VERY active job).
So even though this post is entitled ‘Overtraining’, I’m going to sub class it as a ‘Pre-New Year’s Resolution’. And those are: Run less. Stretch. Cross train more. Do not be a slave to the running journal nor my Nike+ mileage.

The Times

I’ve never really wrote about my times. Why? Why do you think. I was quite embarrassed about my lack of speed. But now I don’t really care. I’m not racing against anybody else. In actual races goal number one is to finish and number two is to give it my all. If I do those two things, I’ll be satisfied. (Sure, to win would be great, but that isn’t going to happen for awhile.)
The first time I “ran” the 3.1 mile distance, it was in about 39 minutes. This was right around the time that my cousin’s son, who is about 6, ran in a 5k in 44’. Only 5 minutes behind me. Sure I’m new to running, but I’m still very competitive, it’s in my blood. So for my first 5K I wanted to run a sub 33’. I ended up with a sub 30’. As stated before, I wanted a sub 35’ in the last race because of the weather. As for the rest of the winter races (3 more that I have planned). As long as I can look back and say that I gave my best, I’ll be happy.
Eventually, I want to run a 5K in sub 20’. But I also plan on running a ½ marathon this spring, so training will have to change for that, but I don’t have a time limit on the sub-20. Once I have my numbers in front of me. I’ll post a few more stats.

The Race (Jingle Bell Run)

We ended up getting about 6” of snow the night before the run. It turned out that since the race was nor run on main streets, that the plows did not have a chance to clear the streets, so we got to run in the simi-compacted snow/ice streets. The 5K race had 216 finishers. There was about another 110 people that either did not finish, or more likely, just didn’t show up for the race.
The starting buzzer went off and when I looked at my pedometer, it showed that I was running about an 8’30 (fast for me). I thought about slowing down, but everything felt right. Heart rate, breathing, knee- all good. So I decided not to slow it down.
A lot of the race reminded me of watching cross-country races on television. We were all in single file, running on the tracks left by the cars that went through. Passing was a bear. Changing stride, jumping out of the rut and slipping past the runner in front. You could feel the extra energy left behind in the slushy ice (slice?).
I crossed the finish line- dry heaved and took a look at my time. Hey a PR! 27’07. I finished in about 46^th place. I’m quite happy with that finish. I was hoping to finish in about 35’ because of the weather, so 8 min faster is great. With the weather and coming off an injury, it was a great run. I can’t wait until next year. Oh wait, there’s another 5K next Sunday.

Doctor's Appointment

Last Friday I had an appointment with my doctor to check out my knee. It was/is an injury to my MCL. I’ve taken the week off, so it doesn’t hurt much at all now.
He asked if I was still planning on running- which I replied “Ya”. “Okay, so here is what you’ll need to do”
Buy an ACE compression brace and wear it on the run. Before the race, do some non-load bearing stretching and massage to warm up the knee. After the race, ice and elevate.
Worked great. (I won’t get into the race to much here, but icing with snow after the finish line helped a lot.)

Still Down

My knee is still bothering me. I went to the Dr. on Monday. He said that it looked like a sprained ligament and set me up with a physical therapist in the Sports Med. dept. I have an appointment this next Monday. He also prescribes an anti-inflammatory.
So the knee is still sore, but is feeling better. I think that I could run a bit on it, but am resting up because I have a 5k this Saturday. I was going to run the Rotary Lites 5k on the 12th but have decided that it's probably better to only do one of them, and since I've already paid for this one...
So, I'll keep in touch.