Long run, unprepared = sore

Sunday, after over a week of not running because of AQAD busyness, too much cold weather, and recurrent coldiness, managed to get out and blow out the cobwebs. Oh boy, yes. Saturday R and I were out in the snow in a hill town, doing winter activities with Den 7 et al. Played some kickball in the snow and 20 deg. or so.

So then Sunday, waited for the sun to get up properly and set off in early afternoon (1:23 p.m.), having warmed up with housework. It was seriously cold in the wind, but quite possible in the lee. Wore thick hat, all other gear, and my headband over nose and mouth when the wind was on me. Set off on a rail trail run aiming for a 10-12 mile stretch, not trying for pace at all (but inevitably watching it occasionally). Entered trail from Geo Hannum, and followed it till the Jabish Canal spur, then 181 and across to Cordner, then past the 1830 farm and the UM orchards, past Trombley farm and across 181 again to the railtrail. Then straight home, but tired by then, so after nearly an hour and a half, called it quits on the run and jogged home the last bit (about 1.8 miles, took me nearly 20 mins!)

Time: 1:28:50
Speed: 7.61 mph
Distance: 11.28 miles

Comment: Hard ground, hard work. It's a shock to realise how hard long distance is if you're not ready for it. It was partly the cold, which was fierce, but more just sheer resistance I was feeling from groin joints (tendons?) and overall lack of verve. I tried jumping a log near the end and jammed my bad ankle; too tired to lift the foot enough. So, main thing is I need to put more miles in. Somehow. Little by little. And find a bad weather alternative that won't kill my ankles...

and one more

Just time remaining to add last night's run, Thursday February 16th. Home early to get Shiichan off to bujutsu, then (even if not feeling digestively very chipper) off on a 6-8 miler, I thought. Went on the Enfield Rd loop backwards, as on Jan 31 ("Straight Eight"), though the details were a bit different. Out past Stop and Shop and up into town, trying not to watch the clock, and not feeling at all energetic (yep, sinus interference again)--but warmed up on downhill and crossed Rt 9 feeling stronger. Cut route short at end, going right back on Rt 9 after first bit of Allen.

Time: 50:26
Speed: 8.20 mph
Distance: 6.90 miles

Comment: time pressure made this short (and I was still too late to go get Shiichan), but I wasn't feeling very on top of things. Running odd and random days means, I guess, that you feel the burn a bit more -- or is it that I keep trying to push? Getting sore front thighs is one sign. Also, my new focus on pulling from the hip/stomach makes a new soreness. Hopefully in the longer term it'll help-- it seems to go along with good speed. But I need to X-train...

Backposts - Feb. 13 and 14

Little time for running so almost no time for posting, but: two runs to record here, both short.

On February 13, Monday, a quick run round my basic 5K loop but backwards:

Time: 25:41
Speed: 8.22 mph
Distance: 3.52 miles

Comment: late in evening, very mild, a movement for movement's sake run - though I did push a little at the end.

On February 14, Tuesday, a bunch of us went to the high school's indoor track (tenth of a mile concrete second floor balcony, meant for walking and jogging, with corners too sharp for fast running). R and Nina both did a mile or more; F. too. It was pretty warm in there in full gear (minus coat), so on driving littl'uns home I went in shorts but with coat for a basic 5K just to stretch out properly.

Time: 24:17
Speed: 8.37 mph
Distance: 3.39 miles

Comment: ankles sore (from running indoors?) but that wore off. Quite a comfortable run, if frustratingly short.

yawn and a stretch

Finished a frustrating week by getting out finally on Saturday. Frustration by overscheduling, nothing else, but not going out for so long always makes me feel lousy. The sinus soreness/cold revived during the chill, dry and windy week, and my general health was not helped by extra time in the office with its suspect air system. Tonikaku: I got out yesterday, just a little time available in the early evening, with no precipitation, minor wind, and a nearly full moon. Headed for the rail trail circuitously: via Geo Hannum, State School, CHCS and the high school, then back to enter the tracks heading southeast. Turned out the surface was a bit suspect; mainly dry, and not too dark--but lumpy and I feared ankle trouble, so went slow--hitting Washington to go back up to the common and home I picked up the pace appropriately... held it till bottom of the home hill.

Time: 54:23
Speed: 7.83 mph (approx.)
Distance: 7.1 miles

Comment: Felt very fine, and the enforced slowdown on the railtrail made for a nice bit of energy at the end. Running to loosen up I felt like stretching properly around midpoint. Here are the split paces: 7:25, 7:39, 7:20, 9:41; 7:21, 7:19, 6:52, and about 7:00 for the last tenth.

It's a blizzard here today, so I'll probably not get out, but this week maybe I can get a few regulars in. Still wondering about a marathon this fall...

minor recovery run

Ended a bad week for running with a short round the lanes jaunt, basically a stretched version of my Hamilton-Rt 9 5K route: back down 9 to Allen, up over to 202 and then home through the Donuts carpark. Mild enough to run in shorts, with a few layers up top. It didn't really rain, but I an in old shoes just in case, to keep my current pair for today -- but no time to run today, despite the weather being perfect. Meh. Here's yesterday:

Time: 32:37
Speed: 8.22 mph
Distance: 4:47

Comment: Just running. Not thinking about speed or pace while out there (actually thinking about all kinds of other stuff, a pleasant break time). Sign of things to come for a while. At almost 12.5 miles for the week just finished, it shows what the semester does to training. Still, I'll keep up with the "just running" and look for a next race in May?