Monday, February 27, 2012

My Personal Running Streak Record!

This morning, I went for an easy jog on a treadmill at the gym. Nothing too notable. Except this simple 2.5-mile run marked 96 days in a row that I've run at least one continuous mile. New personal record for me! Can't pretend this isn't special, but I still have four more days to reach my planned 100-day streak goal. No time to stop and smell the roses. I'm getting close and it's feeling good to be near that triple digit milestone. I can celebrate later.

Check out my Garmin Connect log for this simple "streak breaking" run:

http://connect.garmin.com/activity/153132636
 
If you prefer DailyMile, here's the same run there:

http://www.dailymile.com/people/Chris71/entries/13200169

I need to start planning Friday's 100-day streak run...and subsequent celebration!

Sunday, February 26, 2012

95 Days

The bucket is 95% full...my current running streak reached 95 days today.  It was warm, sunny, and very windy. Here is the 11-mile run that got me to 95 days of consecutive running:

http://www.dailymile.com/people/Chris71/entries/13185445

This matches my longest streak ever...from last year. That streak ended with a calf strain. The last 2 weeks I've struggled with a similar calf strain. I think it's healed. I'll know for sure on March 10 when I run the Land Between the Lakes Marathon in Kentucky. For now, I just need to hang on and complete my planned 100-day streak. That will happen this Friday, March 2.

Tomorrow will be day 96...the longest I've streaked! Then 4 more days to reach 100 days of continuous running. Step by step, day by day.

Friday, February 24, 2012

Changing Garmin HR Monitor Battery

A couple of weeks ago, my Garmin Forerunner 305 GPS and HRM watch started giving erratic readings.  I'd be running along at an easy pace, with a heart rate around 125, then it would suddenly read 150, 160, or even 170! No increase in pace, but a crazy increase in heart rate. I would pause and re-tighten the strap and the problem would usually subside. Sometimes not. I started to use conductive gel on the HRM strap and that seemed to help a bit...but not perfectly.  I figured the battery might be weak so I bought a new CR2032 battery and opened up the battery compartment on chest strap.  Popped out the old battery, slapped in the new one. Refastened the cover and I was ready to go. Not.  After the battery change, I had NO HEART RATE READING from the chest strap. No amount of adjusting the strap or wetting the contact points helped. I tried turning the watch on/off several times. Nothing. Did a soft reset of the watch. Nothing. Tried to "rescan" for accessories. Nothing. While I struggled and got frustrated, my wife searched the web and found a promising lead on this blog post:

"I Fixed My Garmin Forerunner 305 Heart Rate Monitor"
http://www.runbulldogrun.com/forerunner-305/i-fixed-my-garmin-forerunner-305-heart-rate-monitor/

The various tricks I tried were mentioned on this blog post, but they had another potential fix...bend the gold battery compartment contact out (for a better connection).  IT WORKED LIKE A CHARM! 

I've now used the HRM strap for several runs, both indoors and outside...and it continues to work well. Thank goodness people post solutions on the web. And thank goodness wives tend to be smarter than husbands! Thanks wifey.

I'm now back to happy running...with all my good data in tow.

Tuesday, February 21, 2012

90 Days Down, 10 to Go!

Today marks day 90 of the continuous running streak.  Only 10 more days to reach my goal of 100 straight days of running! I'm actually confident that I'll achieve my goal. It hasn't been easy, and it hasn't been without trials and tribulations...but it's almost over.  Or is it?  I'll reach 100 days on March 2.  But then what?  Do I stop? That seems too easy and anti-climactic. I should re-dedicate myself to a lofty goal. Complete an entire year of streaking? 500 days? 1,000 days? The rest of my life?

I saw a post about this guy in Milwaukee (where else?) that just reached 500 days of running and beer drinking--one beer minimum, one mile minimum. That seems heroic! He's beating me by about one full year...but I can catch up! Bet he doesn't run ultras.

Well, I better stay grounded and just keep my eye on the prize...100 days.  No more, no less...for now. When March 3 rolls around I can make a decision about the future. Today is day 90. Tomorrow is 91. And so the count continues. I'm shooting for 100 days.

Today is another special day...MARDI GRAS!!! One of the best days of the entire year. Brings back childhood memories of Bourbon Street and the French Quarter. Good old New Orleans! Laissez les bon temps roulez! I already have my king cake...let the festivities begin!

Maybe for Ash Wednesday I'll give up the run streak. Nope. Give up running shoes? Maybe. Give up beer? No. Lent can wait. Today we celebrate. Running. Life. Liberty. Happiness. Whatever. Enjoy Fat Tuesday!

Friday, February 17, 2012

Discover Your Barefoot Form

I knew this would happen.  I get a new barefoot running book, and I get addicted and obsessed with barefoot running all over again!  Loved my new book (see earlier post this week) and now I found this Merrell video titled "Discover Your Merrell Bareform" (Jason Robillard stars in it and helped create the video as a Merrell consultant). Jason and Merrell are doing a nice job educating people about minimalist and "barefoot-style" running. You can't expect them to say "ditch the shoes altogether"...that wouldn't be a good business model for a shoe company!



Pretty good introduction to barefoot form. Worth the two minutes. Check it out...and start thinking about "going bare" as much as possible.

Wednesday, February 15, 2012

New Barefoot Running Book

For my birthday last week, one of my gifts was another barefoot running book.  I already had several barefoot books, but I was looking forward to this new one. It's pretty darn good (as are the others). Here is my quick summary of each of the books:

"Run Barefoot Run Healthy: Less Pain More Gain for Runners Over 30" (190 pages)
This is the new book.  It's fairly small and it's a very easy read.  Being organized around a question and answer format (within topical sections) makes it a quick read. There are short Q & A sections from barefoot runners too. Perfect book for the new barefoot runner and an excellent primer for the experienced minimalist or barefoot runner. I really enjoyed it. Focuses almost 100% on barefoot, rather than "minimalist," running. Has me wanting to go bare again...even if it is winter time! It's "targeted" to runners over 30, but that's mainly because those are the runners that have been frustrated by years of injuries. The book is applicable to people of all ages.

"The Barefoot Running Book: A Practical Guide to the Art and Science of Barefoot and Minimalist Running (2nd ed)" (188 pages)
Great book by Jason Robillard. Lots of excellent tips and exercises, plus warnings and things to consider. Might be the best of the bunch for the beginning barefoot runner. Covers good form and minimalist options. Well written and educational. Not extremely long, but packed full of exercises, drills, tips, etc. Jason comes from a teaching background and it shows (in a good way). He combines his extensive barefoot running experiences with related research to both convince and teach us about good running form, barefooting, and minimalist shoes. 

"Barefoot Running" (320 pages)
The title is right to the point!  Michel Sandler does a fantastic job of covering barefoot, and minimalist, running. His personal story is very inspirational. This is a longer book than the previous two. It would be a perfect overall book if someone is serious about barefoot running...but maybe too much for the first-timer?  Maybe not. It does provide more rationale and anecdotes which might convince people to "go bare." The only aspect I didn't like was the spiritual tone that occasionally crept into the book. A little too "new-agey" for me. Still, a very good book.

"Barefoot Running Step by Step" (240 pages)
A fantastic book by the original (modern-day) barefooter, Ken Bob!  His disdain for "minimalist shoes" does come out, but it's well-grounded criticism. The style is very readable and the book itself is amazingly pretty and of extremely high quality--color photos, glossy paper--just "elegant." Definitely a winner.

"Complete Idiot's Guide to Barefoot Running" (352 pages)
Part of the infamous "complete idiot" series of books. Well done and probably the most comprehensive of all the barefoot books. Tons of research and rationale.  Almost like a textbook...but still readable. It appeals to my logical academic side and it still has a motivational slant. I wouldn't give it to a brand new runner or someone "just thinking about" barefoot running.  It would be too much, too soon (one of the common beginning barefoot running mistakes). If you've dabbled in  barefoot running and considered going even further...this may be your book.

"The Barefoot Book: 50 Great Reasons to Kick Off Your Shoes" (168 pages)
Less a running book, more a case for tossing shoes in general. It's about the barefoot lifestyle. Convincing and still applicable to running barefoot. Very easy read.

"Natural Running: The Simple Path to Stronger, Healthier Running" (224 pages)
Less barefoot, more technique for good form and efficient running...with minimalist style shoes.  A more difficult read that didn't flow that well.  Also didn't like the tone against "pure barefoot" running (except for drills). It was an OK book, but I can't highly recommend it. At times, it seemed like a promotion for Newton shoes (which the author co-founded). Had some nice technique and form drills. Worthwhile if you are trying to become a more efficient runner...but don't want to be bare.

"Born to Run"
This best-seller started it all!  Not a book about barefoot running...just a well-written story that will resonate with almost any runner...and many non-runners. Awesome! It changed my running life. Supposedly, a movie is in the works. Sweet! If you haven't read it...do so...now.

Monday, February 13, 2012

New Plan for Calf Healing

Below is my Garmin Connect summary of this morning's 3-mile treadmill run/walk (fairly vanilla until you click "view details" to get the graphs). Nothing spectacular about it, but it's part of my new plan for getting this darn calf to behave. One surprising positive note is that during the middle running section, my cadence is right around 90 per foot (180 turn-over per minute). That's where I want it!  During the walking sections, it drops to about 60-65 per foot. That's OK.



Based on this run, and how I felt over the last few days, I have a new plan for healing my calf.  Last week I was on the right track, but the weekend threw me off and basically "re-injured" my calf.  I think it was a combination of not warming up (or cooling down) plus doing more miles than I was ready to complete with the injured left calf.  All last week I was doing very short runs with long warm-up and cool-down periods.  On the weekend, without warming up, I went out and did a 5-mile trail run on Saturday and an intended 5-mile trail run on Sunday.  Sunday's run was cut short to 3 miles because of calf pain. At least I was smart enough not to try and limp through that last 2 miles.  What did I learn from this weekend's poor runs?  Here are my lessons for running while injured:
  • Warm-up thoroughly before the actual run
  • Cool-down thoroughly after the run
  • Go easy during the run and try to keep the running surface smooth and level
  • Avoid extreme temperatures (cold, snow, ice, etc)
  • Continue a stretching, massage, ice, heat, elevation, compression routine even a few days after the injury seems healed
I was getting a little cocky that I had conquered this calf strain.  I was wrong. Today was back to the original plan with a new twist...stay indoors on a treadmill for the short runs (with long walking warm-up and cool-down).  Last week I ran on roads/sidewalks.  This week will be the same plan indoors on a treadmill. No uneven terrain. No cold. No wind. No snow or ice. Easy, predictable running in a warm environment. This plan will get boring very quickly, but I hope 5-7 days of this will get me back to "almost normal" in regards to the sore calf muscle. I have 4 weeks until the Land Between the Lakes trail marathon on March 10. I figure one week of pure short (3 mile) easy run/walks will then transition into one week of easy short (4 mile) run/walks, then one week of easy 5 mile runs, then a final week of 3-7 mile easy runs leading up to the 26.2 mile trail run.  No long runs...hopefully my 28-mile trail run on January 28 will suffice for the March 10 marathon. Time will tell.  I'm confident I will at least start and try to finish the marathon.  Last year, with a similar calf injury, I didn't even travel to the race.

NOTE:  Today marked 82 continuous days of running (at least one uninterrupted mile each day). The streak is on life-support, but it's still going.  I'll reach my planned 100 days on March 2. I could take a few days off to heal up before the marathon...or continue the streak indefinitely!

Tuesday, February 7, 2012

Injury Recovery Plan

I hurt my left calf on the weekend.  Hard to believe I could strain it on a short (2.5 mile) easy (9-10 minute pace) run on sidewalks in town.  Still not sure exactly what happened, but it got "tweaked" and has caused me problems ever since Saturday night.  I'm calling it a calf strain. I do not plan on letting it bring my running streak to an end.  Today marks 76 days (if I complete my run tonight). Of course, I didn't plan on last year's calf strain ending my running streak at 95 days either.  Shit happens.

Why will this year be different?  I learned a few things.  I'm fairly stubborn, but I do have the capacity to learn. Here's what makes this year different.  I didn't have a major acute episode that triggered the calf strain this year.  Last year it was speed work on the treadmill shortly after running a 28-mile fat ass trail event.  This year it was an innocuous 2.5 mile easy run following a 28-mile fat ass trail event.  Hey, maybe it's that darn fat ass event! Anyway, I believe this year's injury is less severe and I am taking several measures to encourage healing.  No, I'm not stopping my run streak.

In the morning, I put a heating pad on the calf for about 10 minutes.  This warms up the muscle, increases blood flow, and keeps it loose.  Plus, it feels good. After the heating pad, I do very light stretching of the calf and hamstring.  Then I use my foam roller and "tiger tail" stick to work the calf and loosen any tight areas or knots. Afterward, I massage it (or have my wife message it). This routine gets me off to a good start.

...Insert 8-10 hours of fairly sedentary office work...

After work I again use a heating pad to warm the calf up (about 5 minutes), lightly stretch, then go for a total 3-mile road/bike path route that includes a 1 mile walking warm-up, 1 mile easy jog, and 1 mile walking cool-down. After getting home, I ice the calf for 15-20 minutes. Then shower, lightly stretch, foam roll, stick roll, massage. Drink beer.

I plan on repeating this each day this week and then see how the upcoming Saturday trail run goes...it's another 28-mile fat ass event (4 x 7-mile loops).  I was planning on 21 miles, but think one 7-mile loop will be fine! I'll keep you posted on my recovery. From Sunday morning to Tuesday morning, it has improved about 25%. I think tonight's walk-jog-walk will tell me whether I'm on the right track. I've avoided pain medication so far, but if things don't continue to improve, I might need to increase the beer consumption.

Sunday, February 5, 2012

Worst Run of the Year

The year is still young, but I run every single day...so there are quite a few runs already logged.  Many have been great. Others OK. Today was the worst run of the year. Terrible. Sad. Frustrating. I somehow tweaked my left calf during last night's short run on the sidewalks around town. Yesterday's run was only 2.5 miles long, but something went wrong. I can't place the actual step, but at some point my left calf got "tweaked."  It wasn't a major incident...it just happened. I slowly jogged home and figured with massage and foam rolling it would be better today. I was wrong.

I awoke to a tight and painful left calf. Since I had no real plans for the day, I figured I could lounge around the house and get in an easy trail run later in the day. The calf would loosen up and fell better. The run probably wouldn't be great, but it would get better after each mile got the muscles warmed up. The plan was sound. Walk, jog, walk more if needed. Enjoy the soft trail. Log easy miles and let the legs loosen and heal. Let the calf "work itself well" after a mile or two. I was wrong.

I started today's run by walking 1/4 mile on the trail. The left calf was tight and it hurt...but not too bad while walking. The sun was out and the air temperature was in the low 40s. Very light breeze. Great day for February!  After that first 1/4 mile walk, I started a slow jog. The calf didn't like it. Very tight. Very painful.  I tried to alter my gait to protect the calf...but nothing seemed to help. I walked more. Figured it just needed more warming. I was wrong.

After repeated walk/run cycles, I was determined to get a full 1+ mile of jogging on the trails. The calf rebelled.  It squealed. It tightened. It hurt. I managed to keep going for a little over a mile, then walked it back to the parking lot. It felt better to walk...still not good, but better. Pretended to do a few stretches at my care...but those didn't really feel right either. I went home.

After showering, eating pizza, cheesy bread, and drinking a beer...I felt better.  The calf still hurt, but I felt better. Walking around home, it is sore and tight. I'll try to massage it and "roll it"...but this could be the end of my 74-day running streak. I won't go silently. I'll try to keep going. Breakfast may be Advil and OJ...then an easy jog. Next weekend I'm scheduled to tackle a 28-mile trail fat ass put on by the local running club. I'm thinking a pain-free 7-mile first loop will suffice. We'll see. Today was the worst run of this year...I hope tomorrow is better.

For those that follow this blog, this injury is almost identical to last year's calf strain that ended my running streak at 95-days last February. Hmmm...what's up with my left calf? At least last year it got pulled doing extremely fast speed work on the treadmill. I ran fast and deserved some retribution. I taunted the running gods, and they punished me. Not this year. Fickle gods.

Wednesday, February 1, 2012

Shit Ultrarunners Say

A few people forwarded this YouTube clip to me last week.  The video is spot on!  It's titled "Shit Ultrarunners Say" and it symbolizes me and my friends pretty well.  Hilarious.  And a bit sad too. We talk about crazy shit!



If you are an ultrarunner, this video will strike a chord.

If you don't run ultras, WHAT ARE YOU WAITING FOR? Get out there and start talking like an ultrarunner!  You have nothing to lose...except your dignity.