Monday, October 25, 2010
Good timing for my weekly rest day
Thursday, September 2, 2010
One out of one doctors say running is good for your heart
I spent much of yesterday at doctor's offices. My appointments were routine (annual physical, etc.) but the process, especially the waiting, can be exhausting. I was glad I ran in the morning because the rest of the day was understandably sedentary. I asked my doctor about an article I'd recently read that said running could pose increased risk to the heart. I wasn't that concerned because the greater risks were with higher mileage, performance focused athletes. My doctor is a nationally ranked cardiologist and I trust his opinion over a newspaper columnist's. He flatly dismissed the risk and said "running is the single best thing you can be doing for your health." That's good enough for me.
I followed my usual schedule this morning and did 25 minutes on the elliptical machine. It was hot and humid but I didn't mind it much today. I selected a higher than normal level of resistance and was able to maintain my usual pace even with wattage output close to 100 (vs my usual 80). I was well soaked when I stepped off the machine but I felt I'd worked as hard (or harder) as I do on my daily runs. It's nice to engage different muscles and to include my upper arms for a change. That's why I devote one day a week to the elliptical. I should probably use it more frequently but if the choice is between running and the elliptical machine it's rare that I'd choose the latter. I'm hoping to run tomorrow but we're hearing that Earl will come close to Long Island tomorrow and (hopefully) move well off shore by late Friday night. If conditions aren't good I may end up on the elliptical tomorrow after all.
Thursday, April 29, 2010
Take a break, it's good for you
Thursday, February 4, 2010
I'm proving that running beats pneumonia
Despite the encouraging words from my pulmonologist it wasn't all good news. Almost all traces of pneumonia are gone from my lungs but there's still some residual infection. My breathing capacity is far improved but I'm slightly below normal in terms of breathing efficiency, another metric they they use to gauge progress. I was assured that if I maintain the current recovery path the efficiency number will soon rise.
I took on the elliptical this morning thinking it would be an easier alternative to a treadmill run. From the start it felt hard. The effort required to maintain my usual pace, even at a lower level of resistance, was surprisingly high. Despite my recent respiratory problems my breathing has been rock solid since I started running again. However, this morning it took over five minutes to fall into a comfortable aerobic rhythm. I did a total of 25 minutes and stepped off the machine feeling like I'd run the equivalent time at a fast pace. My wife suggested that all the testing I did last night took more out of me than I'd realized. I'll buy that explanation. Back to the treadmill tomorrow and back to the headlamp and the road at 4AM (next week) if it feels right.
Monday, February 1, 2010
Do running supplements actually do anything?
Unlike medicines - like Ibuprofen or Sudafed - that quickly and consistently demonstrate their effectiveness, I really can't tell whether the green tea I drink is actively hunting down oxidants. I take a daily multivitamin and I don't get sick too often (save for when I get so sick that I'm hospitalized). Do my daily Centrum tabs give me the tools to fend off insidious colds and viruses? After 20 years of daily use I'd say they do help. Then again, I eat much better than I did in 1990 so I might now be getting everything I need from my food and the vitamins are superfluous. I experimented with FRS, a well-reviewed energy drink that is supposedly effective against free radicals. I used it as a recovery drink and it tasted fine but I wondered if the benefits of FRS at $2.00 a can was giving me anything more than an equivalent $0.30 mixture of water and pomegranate juice.
The price of the Chia-based food products I tried at the health fair was surprisingly high. A box of energy bars was close to $40. The Chia in these products is whole-seed which apparently does not provide any Omega-3 benefits. For $40 I expect to get everything. A small bottle of Chia capsules at Fairway was $36.99. Why? Are Chia seeds so rare that the market price is that high? If I bought that bottle and took the capsules daily would I feel better or more energized? Would my LDL and Triglycerides go down and my HDL go up? Would I be able to run longer and recover faster? I wish it was as clear as the cause-and-effect of taking an Advil at the first sign of a headache. It may not be especially good for you but it's sure worth the money.
Saturday, January 30, 2010
A good run despite the cold
The temperature has been holding steady below 20 degrees despite the prediction on weather.com that it would warm to 25 degrees by early afternoon. It was closer to 10 than 20 when I got up at 5:30 AM so I decided to wait until later to run. Our local high school had a Wellness Fair this morning and we headed over there. I was impressed by the number of companies and exhibits, most of them focusing on nutrition, safety, medical care and mind-body activities. There were lots of yoga places, acupuncturists, orthodontists and karate schools but only one place - a local athletic shoe store - that had anything related to running. I did spend time talking with a person who sold chia-based energy products such as energy bars and snack mixes. I tried a couple of samples of chia energy bars which tasted okay. Chia was mentioned in "Born to Run" as a staple of the diet of the Tarahumara people who ascribed great benefits to the seed included heightened strength and energy. Before all this the only use we had for chia seeds was to grow vegetation on Chia Pets.
After lunch we stopped in at TJ Max, a great place for finding good sports apparel at bargain prices. I bought a Layer 8 thermal wicking zip top for less than $14, a New Balance long sleeved technical shirt for $7.99, a warm wicking winter hat for $8.00 and three pair of Keen Merino wool socks for $3.00 a pair. I also bought a pair of over-the-shoe traction devices (like YakTrax) for almost nothing. I couldn't wait to try it all out.
By 3:00 it was obvious that it wasn't getting any warmer so I set out into the cold with most of my new gear. Despite the cold I was doing well with three layers of tech shirts plus the thermal zip. Below I had a pair of compression shorts (a previous Layer 8 bargain from TJ Max) and over that my long Champion compression pants. I decided to run about 30 minutes, slowly, so I mapped out a route in my head and followed that path. The wind was blowing hard and I was grateful to reach a point where I could change direction. I had no problems running and I tried to focus on front foot landing. I did start to cramp up at the 5 minute mark but I promised myself that I'd eat a banana when I got back to restore my potassium levels. Eventually the cramping passed and I wound my way through the neighborhood, covering a total of 2.88 at 10:11/mile. When I checked my Garmin I saw that the footpod battery must have died midway through the run so I Gmaped my distance to calculate my pace against elapsed time.
Overall I was happy with the run. I wished I'd covered more ground in the time I ran but I did want to keep it slow to aid my recovery. I purposely avoided some side streets that would have added time because I knew pushing too hard would be trouble. My stamina seems to be pretty good overall. Tomorrow I'll go out again. I'd love to see it warm up so I can hit the trails once again.
Tuesday, January 26, 2010
I've learned to listen to my body
Prior to my pneumonia I would have definitely pushed through and run. I've had success in defeating colds by overwhelming them with activity. This morning that felt risky and while I felt a bit guilty about it I knew I needed to listen to my body and rest. I ended up sleeping another hour and then slept the 40 minutes on the train into the city. Three cups of strong coffee and two ibuprofen have brought me back for the most part. Now that I'm feeling better I'm wishing I still had running clothes in my office so I could do a few miles in Central Park at lunch. In the end I know rest is the better cure so I'll live with not running today. I'm planning to run the treadmill tomorrow morning if my body tells me I can.
Friday, January 15, 2010
Listen to your body, not your doctor!
Years ago, when I worked for a newspaper in the Midwest, the publisher decided to create a portfolio highlighting his senior executives. We were each professionally photographed and then asked a series of questions about who we were and how we motivated our teams. One question asked us to describe ourselves in a single word. My answer was: "Doesn't follow directions." Needless to say the publisher was unhappy when he saw the glossy brochure with this in my profile. It didn't really matter in the end though. A month later I was off to NYC after having accepted a position at another paper. Being a little rebellious was fun and much appreciated by my colleagues.
I'm still a bit that way. Despite yesterday's post about POSTIVELY not running until next week I felt I needed to test the waters. I felt very strong this morning, as though I had turned a corner on my recovery, and it did not seem to be a big risk to hop on the treadmill for ten or so minutes. It was exciting to change into running clothes for the first time in over two weeks. I had no expectations for performance and I left my Garmin on the side table so I wouldn't be tempted to meet any speed or distance numbers. I started with three minutes at a brisk walking pace and slid the speed control to the point where I could comfortably trot without feeling as though I was doing a lot of work. I moved the slider up to quicken the pace and I maintained a constant awareness of front and midfoot striking, leaning forward as I ran. The time passed quickly and I increased the belt speed to a full run for the last couple of minutes. It felt great. I cooled down for a few more minutes by walking and that was it.
In all I probably covered a mile to a mile and a half. I wasn't the runner I was a month ago but that was fine. As long as I keep my progress modest I think I can rebuild my conditioning in the next 30 days. I didn't follow directions but I'm happy I listened to my body. I didn't push past my limits and I'm happy with today's workout. Just please don't tell Dr. L.
Thursday, January 14, 2010
The long road to recovery
Those were the words of my pulmonologist when I saw him on Tuesday. I totally understood his position. He had just looked at my X-Rays which show that I am still battling pneumonia. He stepped up my Avelox and my Tamiflu doses. "This is a serious illness. Do you understand?" Yes doctor.
Later that day my wife and I went for a walk around the neighborhood. We covered about a mile and it really helped me understand that my level of conditioning has dropped. Any thoughts about immediately returning to 5 mile runs under 9:00 min per mile were quickly dashed. Yesterday I ran up the stairs with some laundry and found myself winded. I'm beginning to realize how long the road to recovery might be.
On the positive side it's almost like starting again and I can go into my return to running knowing things to avoid and things to expect. I'll try to maintain the front/midfoot striking form and hopefully that will become a natural style for me. I want to try out some less cushioned running shoes to strengthen my feet and better support the Tarahumara running style. I spent the last year as the Emerging Runner, going from inactive to plenty active. This will be the year of the re-Emerging Runner - version 2.0. I can't wait to hit the road but I will respectfully wait until I'm ready. Doctor's orders.
Saturday, January 9, 2010
Metaphorically, a house fell on me last week
Due to the New Year's holiday I was unable to see my doctor until Monday morning. He immediately diagnosed pneumonia and sent me to a pulmonologist who put me through a series of tests and X-rays before sending me to the hospital. My wife and I followed the grim and tedious process of getting checked into the hospital and I found myself hours later saying goodbye to my wife and kids as they brought me into a small airless room and began sticking needles in me everywhere. The time passed and I was eventually moved into the hallway accompanied by numerous others whose horrific coughs and other noises made me wonder how sick they must be. After hours of laying there on this stretcher they moved me into a room facing dozens of patients. I discovered that I needed to be isolated because I was deeply contagious. My pneumonia, characterized on the diagnosis sheet as "Severe Community Acquired Pneumonia" was very bad. I had patches on multiple lobes of my lungs. The level of discomfort was intense.
I was eventually moved upstairs to a quieter room that had its own bathroom (sort of). The bathroom was like something you'd find on a boat where the unit could be swung out from under a cabinet. The days in that room were horrifying dull and I began to hate the isolation, the depressing surroundings and the constant changing of the IVs. My wife was an incredible friend and resource for me. She'd arrive as soon as she got the kids off to school and she stayed with me until she had to leave to be there when they arrived home. Mid way through the week my doctor, who initially indicated a two day stay, broke the news that the earliest I would be leaving was Friday. My mind became focused completely on what it would be like to leave to hospital. I felt as though I'd never get there.
When the doctor gave me my release on Friday morning I was beside myself with joy. It still took hours to complete the processing but when I finally reached the point of crossing the threshold between the hospital and the outside world I was hit with an intense feeling of freedom. That was easily the most depressing week I had ever spent, anywhere. I still have a ways to go to get past the residual pneumonia and I have full course of powerful antibiotics to get through over the next couple of weeks. I feel stronger today than I have for over two weeks and I'm starting to think about getting out for a mile run as soon as my doctor gives me permission. As a marathoner himself, I'm hoping he'll keep an open mind. I am so happy to be back reporting on the progress of the Emerging Runner. Looking ahead to my next run is giving me something I haven't had in weeks - hope.
Tuesday, December 29, 2009
Would the Tarahumara run with a cold?
I've finished McDougall's "Born to Run" and I recommend it to anyone who has an interest in physiology, anthropology, native North American culture, adventure, nutrition and (of course) running technique. The book features many interesting people (US ultrarunners and native Tarahumarans) with fascinating stories. The main focus of the book is on how these amazing people gathered together in a dangerous and obscure part of Mexico's Copper Canyons for a unique and incredible 50 mile race. I cannot recall any book I've read in recent years that interested me like this one.
I'm anxious to get out and run if makes sense to do it later. The focus I've given to front/midfoot striking, upright form and higher cadence has been an interesting experiment that I hope will lead to a successful re-engineering of my running style. A point made often in the book is "If it feels like work, you're working too hard." I believe there's something to that.
Sunday, December 27, 2009
The voice of unreason
Although it's great running weather outside and most of the snow has melted away I have not yet gone out for a run today. I've been feeling tired, as though I am fighting off a cold, although I don't really have any cold symptoms. There's a voice in my head that is screaming "Go run the trail loop at Stillwell!" and I'm listening. I'm just not taking action. I'm waiting to to see if some strength returns. If so, I'll take a ride over there later. However, if I don't get to Stillwell today there's always the option of a quick run in the neighborhood or even on the treadmill. Perhaps my body is telling me to rest and I should listen to it instead of listening to the voice in my head that's encouraging me to do a trail run. What I really need is a voice of reason to convince me that resting today can prevent me from feeling even worse. I'll be disappointed if I push too hard today only to find myself too sick to run much in the coming week.
Thursday, November 12, 2009
Tired of being tired
I was talking to a friend at work on Tuesday about an ex-colleague and highly accomplished runner who used to take a full week out of every month off from running. It clearly worked for him but I suspect that in the other three weeks of the month he trained far harder and covered far more distance than I do in four. Since I ran this morning I've felt a little tired, head-achy and slightly dizzy. I've tried the coffee cure (double shot from the Keurig machine, repeat as necessary) that has resulted in a slight improvement but I can't shake the feeling that I'm coming down with something.
A number of years ago I frequently caught colds and at least once a month I was taking cold medicine to battle the symptoms. At that time I was single, living in NYC and keeping crazy hours. My sister gave me some vitamins and told me to take them for 30 days to see if I saw any improvement. The result was 30 days without a cough or the sniffles and I've taken a daily multivitamin ever since. The combination of that plus being in very good condition has helped me ward off most everything over the last year. I'm concerned that my immune system is just delaying the inevitable and what feels like something small is really the flu trying to take hold. I'm probably making more of it than I should but I was disappointed to feel weak and tired today after taking two rest days on Monday and Tuesday. I may take another rest day tomorrow if I wake up feeling the same way. Maybe my colleague had it right by folding much more rest into the mix. It seems worth a try.
Wednesday, October 14, 2009
Toe Woe
The issue with my big toe continues and after a night of pain that had me up at midnight searching for ibuprophen I decided to skip my morning run. I briefly considered alternatives such as an upper body workout or even the elliptical but I chose to rest until 5:00 instead. It's the season to be busy in the office and that takes its toll mentally and physically. I'll admit to feeling a little guilty about doing nothing today knowing that tomorrow, with an even earlier workday start, will not allow enough time to run. On the other hand, with 11 days left before the marathon relay, these rest days can be considered part of my taper.
The materials with instructions for the relay indicate some complex logistical challenges. The race circles the town of Falmouth and with a couple of thousand runners there is much to coordinate to ensure that the streets are clear of cars at certain points and times. The exchange points need to be reached a certain way and there are restrictions where the team car can be parked. The Woods Hole exchange, which is where the last leg begins, has no parking so the 5th leg runner will need to get there before 9:00 AM and keep himself occupied for about 2.5 hours before the 4th leg runner (in this case me) comes by for the handoff. AG, our captain, is less concerned about it than me and I'm taking that as a good sign. She captained a 182 mile, 36 leg, 12 member relay team earlier this year so this probably seems fairly simple to her.
I'm hoping that by Friday morning my toe affliction will have improved enough for me to go out for another fast early morning run, followed by some hard training on Saturday and Sunday. With only one weekend standing between now and the race I really need to make every workout count.
Saturday, October 10, 2009
Marathon relay training with 14 days to go
I'm less than 15 days from my marathon experience in Cape Cod. Not quite a half but longer than I've ever run in a single day. I keep thinking about the pluses and minuses of running two legs totalling 9 miles versus running that distance at a single time. I'm starting the race with a three mile leg and then running the fourth leg (six miles) after my teammates complete about 12 miles in between. Depending on how quickly they cover their distance I'm guessing I'll have 1:30 to 2:00 hours in between my runs. While I'm happy to have a rest in between I'm worried that my endurance will be affected by the lapse. The concern is that I will build up so much lactic acid after the first leg that my legs will be dragging halfway through the second. I suppose there is a strategy to help lactic acid dissipate sooner, probably through stretching or massage. I'll happily take guidance and suggestions.
I was feeling a little weak yesterday after my run and throughout most of the day. I had hoped to run five+ miles today on the street to ratchet up my conditioning as I move closer to race day. I've averaged 20 miles a week over the past couple of months but I've stepped it up to 23 miles the last couple of weeks. I felt okay when I went out this morning and headed straight for the industrial park because I need to train for "memorable hills" and there are some long steep ones there. I split off into neighborhood #4 and then tracked further east into the next town. I felt good although I did hit the wall somewhat at 33 minutes but I knew that I could endure it. Since I'm going to be on the trails at Stillwell Woods tomorrow I didn't want to burn out today so I redirected home and finished with 4.75 miles at a Gmap verified 9:09. I felt good about today's effort because my level of conditioning transcended the weakness and fatigue that I'm experiencing today. I hope this continues tomorrow, it's been weeks since I've been on the trails and Stillwell is no place for weakness.
Thursday, October 8, 2009
Strategic rest
I'm glad I listened to my body rather than following my routine out of habit and guilt. I plan to be back on the street tomorrow at 4:00, hopefully more rested and ready than today. From the business perspective it's a stressful time. Sometimes it's hard to know whether running or resting is the best response to these situations.
Wednesday, March 25, 2009
Signs of recovery
Thursday, February 26, 2009
One of these things is not like the other
Friday, February 6, 2009
When doing less is doing more
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My son has had a tough week. Last Saturday he injured his big toe and he has been slowly recovering since then. He's also been feeling under the weather and is staying home from school today. Many kids stay home from school when they're sick but my son always plows through. He's in 4th grade but, up until today, he hasn't missed a single day of school. He won a perfect attendance award at the end of 1st grade and never looked back. I respect him for his dedication but I admire him more for deciding that his well being is more important than an award.
I wasn't feeling great yesterday and left for home a little early in hopes of getting some rest. I went to bed fully prepared to take a real rest day today; no running, elliptical or any other kind of workout. I have not done that since mid September which was the last time I remember feeling ill. I rose at my regular time and felt a bit weak. I got some coffee and planned to go back upstairs and watch the news rather than run.
Of course I didn't do that. Instead I decided that I'd run an easy mile just to get my heart rate up. Once I started I didn't want to stop and ran my regular distance. I even tried a speed technique that was suggested by one of my more experienced runner friends..