I’m Back! November 2011 Running Reflections

I AM BAAAAACCCCCKKKKK!!!!!!!

SORRY for yelling.

No I am really not – but I am so excited about the progress I have made over the past month that I wanted to shout it out LOUD. I had been running a little here and a little there since June, but I but I finally decided to put up or shut-up about running and my knee at the end of October and keep a log on what I am doing.

This is the first month that I have been able to really run in what seems like forever, well actually since February 2010. That was when I injured my knee playing racquetball, it has been a long time getting over that injury, culminating in surgery during May 2011 and the recovery period for that.

I had 82.6 miles total for the month of November with two weeks over over 20 miles and another over 18. No not all of the runs have been easy and I haven’t wanted to go run on some days, but I got out there and did it more and better than I have in a long, long time.

Also during November I got a new pair of Saucony Peregrines, that I think have helped make a big difference in my running. They promote running on my mid-foot, instead of the heel strike that I had been trying to avoid, but just seemed to keep reverting back to with my other shoes (except the racing flats).

I am finding out that I seem to run better in more minimal shoes and when I go back through my logs (the ones that I still have), the low rise heels seem to work for me as far injury prevention – which means I run more.

Here are the screen shots of my November running logs:

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This is just a simple spreadsheet in Google Docs that I use to keep track of things, so I don’t have to do all the calculations manually.

I am still running at around a 9:00 minute pace per mile, but I do feel that I am getting stronger and it isn’t as hard to get into the 8:00 minute pace range every once in a while.

Although I may never run another marathon, I do want to run a fast 5K. My goal is to run a sub 20:00 minute one by December 1, 2012. I know that this is a pretty lofty goal for someone who is currently running 9:00 minute miles and will be turning double-nickel next August, but I think the natural speed is there and if I train right, well I believe that I can do it.

Unfortunately, I didn’t keep track of my weight at the start of the month, the only thing I know is that I weighed 196 when school let out on June 17th and today my weight was 176. That is 21 pounds away from my goal weight of 155.  Hopefully, now that I am running again, I will hit that sometime next May. Slow and steady without any fad diets, just healthier eating and shutting the pie hole down once in a while.

Yes it feels so good to be running again and as long as I stay mostly smart about my training, I hopefully can avoid the injury bug that seems to have followed far too close to me ever since January 2008, but that is a different post.

By the did I tell you I AM BAAAAACCCCCKKKKK!!!!!!!

RunLog 11/30/11 – I Ran Anyway

Okay today was supposed to be a scheduled day off. Thanks to my compatriots on Twitter, I got the itch to run today.  It was just too nice a day to take off – 54F and bright sunshine for the last day of November.  I actually wore shorts and a long sleeve t-shirt with my synthetic undershirt to wick away the sweat.

I wanted to run at least 3.0 and just do it easily. I ran easy and really focused on my form and forefoot striking while running.  After the first 1.5 miles I had to find a tree, I really hate it when that happens, but it is just part of running, sometimes you can’t wait and have to do it whereever/whenever.

During the run I got to thinking and that for me can be pretty damned dangerous. I haven’t done any speed work for a long, long time. My knee was feeling really good and I wasn’t putting a lot of effort into the run, so I thought why not. I would do 2 phone pole repeats (about 100 yards) and see how it went.

When I finished my 3.2 mile run which was a new course record by 6 seconds, I still don’t know how I did it without trying to. Who knows maybe loosing weight and running for a month is starting to get me in shape.

I did the 5 repeats of the 2 telephone pole distance which I am going to call a 100 yards.

  1. 0:0:26:47
  2.       25:48
  3.       22:38
  4.       21:98
  5.       21.32

On the first one my body was going what to hell is going on here and wasn’t much better on the second one. However, 3, 4 and 5 were pretty good, the old body sort of remembered how to run faster and although it certainly doesn’t come close to my glory days, it felt fantastic to be running sort of fast again. The best part was that during or after there was no pain in my knee.

You know something I still like running fast 😉  — for me that is.

I even went out back of the garage and did light weights with high reps for 15 minutes – did I mention that I hate lifting weights!!!

Quality of run: Very good
Time of Run: 10:30 A.M.
Weight: 176 (the scale moved at last second off 175) 😉
Temp:  54F
Weather: Brigh and sunny

Good way to end November.