tag:blogger.com,1999:blog-6879841347094907232024-03-05T09:32:45.125-08:00My Journey from Couch Potato to Trail RunnerEntering a new decade of life and running while exploring new trails. Chronicles my journey from former 30-something couch potato to 40s fit trail runner. Along the way I'll highlight great trails to run in and around southeastern Connecticut.Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.comBlogger43125tag:blogger.com,1999:blog-687984134709490723.post-604963416310250672010-04-12T18:56:00.000-07:002010-04-16T01:56:43.090-07:00A Bash in the woodsSunday was my first time running the <a href="http://mrbimble.com/WordPress/bash/">Bimbler's Bash"10kish" trail run</a> in Guilford's <a href="http://www.westwoodstrails.org/">Westwoods</a>.<br /><br />The day was partly cloudy with temperatures in the low 50s but climbing, pretty good running weather. I arrived with plenty of time to get my race number (and technical shirt!), walk over the start/finish areas to help warm up, and stretch. While I was no expert on the course, I had walked and run portions of it on two occasions earlier in the year. I knew it could be waterlogged when wet and offered plenty of rugged terrain.<br /><br />As this was my first race since last fall, and a longish run for me in any event, I started conservatively. The early going was congested and there were several forced stops for walking due to congestion of the single track trail. On the plus side, this kept someone like me from starting too fast, and I knew there were miles and hills yet to come.<br /><div><br /></div><div>And before long those constant ups and downs took their toll. The course would wind past some cool boulder caves (28:03) I had explored with my wife and kids earlier in the spring. I was working too hard, and watching the tricky footing, to notice too much of that on this day.</div><div><br /></div><div>To avoid overtaxing my poor Achilles, I ran the hills very slowly (if "gentle"), or walked (if steep). This meant I would fall behind other runners for a time, but I found myself catching up steadily on the flats and downhills. The flags kept me on course throughout.</div><div><br /></div><div>The scramble up to the Lost Lake aid station (about 54:30) left me gasping and I was grateful for some liquids. I staggered on, at times feeling I had nothing left, but found that a brief walk or pace reduction left me ready to press on. Despite the fatigue I was able to speed up my leg turnover on the flatter portions. Eventually the sound of bagpipes came floating through the the trees. The finish beckoned! I accelerated along the soccer field and into the finish (1:25:20). Pretty slow for a "10k" but this was not just any 10k. Once I could breathe again, I found some water and was glad to find PB&J, bananas, and mini chocolate bars available. </div><div><br /></div><div>Any why 10kish? Rumor has it the course may not be exactly 10K. For more information I can only refer you to the Bimbler's Sound website, but I will say that was the longest and toughest 10K I've ever done. And I would return again next year for more.</div><div><br /></div><div>I have to add that from beginning to end the volunteers were friendly and helpful, and their task was no easy one given the needs for marking the course and getting drinks to the fairly remote aid station. Great job, Mr. Bimble & co.!</div><div><br /></div><div>Gear report: Brooks Cascadias felt fine throughout, and are clearly a step up from road shoes for the trails. I wore a hat and sunglasses to minimize glare, although it was not the brightest day. Wicking t-shirt was a good call.</div>Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com1tag:blogger.com,1999:blog-687984134709490723.post-67822561543933725072010-03-28T12:53:00.000-07:002010-03-28T19:06:22.670-07:00Humbling day but a neat deer encounterTackled a hilly trail course today and the uphills got to me, leaving the legs very tired. I'm still easing gently back into hills after living in flatland for years and having my Achilles issues in 2008-2009. I suppose I made some progress today, but it was hard.<div><br /></div><div>Ran past a tom turkey but my neatest wildlife encounter of the day came earlier. I came up on a young deer, then realized there were two more near as well. They did not run off, but stood staring at me, the nearest maybe 30 feet away. One of the others bobbed its head at me repeatedly. I stood still for a time watching them, then slowly walked on before resuming running. Pretty neat I thought.</div>Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com0tag:blogger.com,1999:blog-687984134709490723.post-63931172961153641972010-03-27T05:49:00.000-07:002010-03-27T05:52:36.503-07:00No medium tights to be foundSo there's an apparent national shortage of medium running tights right now. Who'd have thought my size was so hard to find? Is it because winter is ending?Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com0tag:blogger.com,1999:blog-687984134709490723.post-20655051317495188002010-03-26T18:59:00.000-07:002010-03-26T19:06:42.715-07:00Mud runMore spring rain had left the woods pretty soggy this evening. My Brooks Cascadias handled it all pretty well.<div><br /></div><div>I saw four wild turkeys together.<div><br /></div><div>Two weeks until the Bash trail race. I'm going to have to hold back in the early miles, until I get stronger. The last two racing seasons I've started with a 5k, but the Bash is twice or that... or more. It's billed as "10kish".</div></div>Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com0tag:blogger.com,1999:blog-687984134709490723.post-90900544354919083102010-03-23T14:27:00.000-07:002010-03-23T14:29:48.475-07:00Rainy dayResting the hip I tweaked last week. Have a cold. Hope to run again soon.Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com0tag:blogger.com,1999:blog-687984134709490723.post-54772444694587676102010-03-21T18:47:00.000-07:002010-03-21T18:54:19.757-07:00Springing forward21 days to the first trail race of the season on my calendar.Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com2tag:blogger.com,1999:blog-687984134709490723.post-8885691325862797612009-01-03T21:00:00.000-08:002009-01-04T18:24:00.081-08:00Snow in Oswegatchie Hills<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtY1SAAUrrYKWvHOKSoGsBRRQG7A3AvGlxjSOLb43K1SPzwYaZ3DLsc83CH4BhOJS1hIe54EAE-u-_KA1iFcNGB8ZIokzdazzSqF3n8NovsmZOYB1T6lN94xQ90gO9cK3RSj3UKIOTGkeW/s1600-h/Oswegatchie+stream+010309.JPG"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtY1SAAUrrYKWvHOKSoGsBRRQG7A3AvGlxjSOLb43K1SPzwYaZ3DLsc83CH4BhOJS1hIe54EAE-u-_KA1iFcNGB8ZIokzdazzSqF3n8NovsmZOYB1T6lN94xQ90gO9cK3RSj3UKIOTGkeW/s400/Oswegatchie+stream+010309.JPG" alt="" id="BLOGGER_PHOTO_ID_5287552708705522226" border="0" /></a><br />My first trail run of '09 was on the <a href="http://www.oswhills.org/">Oswegatchie Hills Preserve</a> trails, which still had a couple inches of snow from around New Year's. It was slippery in some places and I couldn't see the smaller rocks but I had no mishaps. I really labored on the uphills and took two walk breaks. It was beautiful in the woods today though.<br /><br />Later on I did a pushups test: 30. There's much work to do.Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com3tag:blogger.com,1999:blog-687984134709490723.post-72729720960905561542009-01-01T20:26:00.000-08:002009-01-01T20:35:37.109-08:00Happy New Year!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWqm2QxwnXEPlMf79IGCObIlAjL5YGseebUZFhQ-bb1tiZFrCdP9zZKkkyd5aD5PjRUOsmUsGxZ9UOzP2bl-xbmuxbK7HdtS3I_-yif8w-QHRAYz7dcq0EzQ6gXpixazDQske7ICekPfto/s1600-h/DSCI0107.JPG"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWqm2QxwnXEPlMf79IGCObIlAjL5YGseebUZFhQ-bb1tiZFrCdP9zZKkkyd5aD5PjRUOsmUsGxZ9UOzP2bl-xbmuxbK7HdtS3I_-yif8w-QHRAYz7dcq0EzQ6gXpixazDQske7ICekPfto/s400/DSCI0107.JPG" alt="" id="BLOGGER_PHOTO_ID_5286549813519716546" border="0" /></a><br />It was 7 degrees F this morning, off to a cold start in '09 already.<br /><br />Here's a pic to round out 2008. On a balmy day in late December, some younger runners showed me how to handle Connecticut's rocky terrain in Guilford's Westwoods, home of the Bimbler's Bash Trail Run.Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com2tag:blogger.com,1999:blog-687984134709490723.post-28369941535767171102008-12-31T21:21:00.000-08:002008-12-31T18:21:12.546-08:002008 year in reviewWhat the heck has happened to this blog?!<br /><br />Two things, primarily. First, I've been engaged in an ongoing pursuit of a new home, a process which consumed a great deal of attention in November - December particularly. Second, I've been taking an online class for work (pretty tough class, incidentally). This is on top of normal stuff - work, family, etc. That doesn't leave enough time for reading other blogs or writing my own. The class ends in a month, and with any luck (though it's been limited so far) the real estate search will wrap up this winter.<br /><br />I've always been reflective at the end of a calendar year, while thinking ahead to the next year. So, let's review 2008.<br /><br />2008 began well with a gradual buildup in running, continuing what I had started in 2007. By January 2008 things were moving forward, I was running three days a week, and my long run was at 4-5 miles. Rather than run more road 5ks this time around, I got into trail running. Here are some of the running highlights and low points of 2008:<br /><br />January - increased weekly long run from 5 to 7 miles<br />February - First race in over a year - Valentine 5K Run at Silver River State Park in 25:37. Pretty satisfying given the soft sand and very relaxed first mile.<br /> -increased weekly long run to 9 miles<br />March - Trout Creek 15K Trail Run in 1:24:06. Technically my longest race ever, this featured a totally unfamiliar course and flooded bridge crossing at 5K. An epic running adventure. <br />April - Flatwoods Four Trail Run in 34:35. Crowded, twisty, rooty first mile, but ran middle two miles under 8:00 each. Good effort.<br />May - increased long run to 11 miles and spotted black racers seemingly with every run on the Florida Scenic Trail.<br /> -joined local runners group and began running more on roads and hills.<br /> -injured right Achilles tendon.<br />June - rest/recovery. Working on 100 pushups challenge.<br />July - rest/recovery. Still working on pushups.<br /> -moved to CT.<br />August - more rest/recovery. Did 40 straight pushups.<br />September through December - Easy walking/running. Trying to get used to hills. Pushups kinda fell through the cracks.<br /><br />Two steps forward, one step back. Hopefully 2009 will see another step or two forward in fitness. I'm looking forward to getting in shape for more trail runs this coming spring.Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com2tag:blogger.com,1999:blog-687984134709490723.post-57201828213851828562008-11-01T10:48:00.000-07:002008-11-03T16:09:42.273-08:00October wrap-up & rebuilding progressOctober turned out to be my best month of running since May, before the Achilles injury. I've been walk/running three times a week - twice a week early on roads and once a week off-road. In the last two weeks I've dealt with cool rain and with increasing cold - 33 degrees one day last week. Not bad if you're dressed for it.<br /><br />My favorite October running moments were stepping outside one frosty morning to a clear sky full of stars, and a Saturday trail run that featured glowing fall colors. I forgot my camera that day but it was good to travel light.<br /><br />I hadn't been a big fan of running on roads in recent years but oddly enough it seems to be working for me right now. My Achilles is getting stronger with the firmer running surface, and my shins are doing fine as long as I don't overdo the downhills. I try to get out on trails on weekends for some variety and some "soul" running. Apparently I need more of it as I've found myself easily fatigued trying to avoid rocks while running up leaf-strewn slopes. I'm still doing very short distances but increasing a little each week.<br /><br />I'm also thinking about something I read in a triathlon training book this summer. This writer felt that developing good running technique, particularly in terms of foot strike (forefoot or midfoot strike vs. heel strike), was more important than sheer running endurance and that the former should precede the latter. This runs somewhat counter to a lot of other running advice I've read or followed. I think I've tended to be a bit of a heel striker, which I thought was good for shock absorption, but from what I've read - not so good for speed. Your foot stays on the ground longer with each stride. I wasn't sure what to make of it, but I've been working on my form and I like what I've seen so far. I seem to be landing a little more on the midfoot, staying on the ground less with each stride, and taking more strides per minute. A couple days ago, I ran on a track for the first time in many months and it was a positive experience. The flatness of it made it feel like I was running slightly downhill. I thought my three minute "comfortable" runs might cover only 500-550 meters. Actually, although I may have been a little excited by the setting, I covered 600-650 meters each time, which after crunching numbers is a faster pace than I managed in my three trail races in Spring 2008. Granted, this was a very short distance, but I was not running hard, just turning my legs over faster. I think I can stay with this form as I build endurance and sustain this pace for a 5K - at least I hope so.Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com2tag:blogger.com,1999:blog-687984134709490723.post-29218874664941582532008-10-20T17:55:00.000-07:002008-10-20T18:32:58.654-07:00October colors<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6ZSwUpA0PjCQwB2x2saPeogDeN6cyiKbKUkt7OXFgHFEW_NxJltCnrNDgWBxY7hjvbojF5oUFZXk_AsHZUcTZPQHNSE5amcDIsVgJgWLfJ-EsJwbKD2-GlNQSoAwF3n-D4vbZ9hr7lBfb/s1600-h/DSCI0014.JPG"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6ZSwUpA0PjCQwB2x2saPeogDeN6cyiKbKUkt7OXFgHFEW_NxJltCnrNDgWBxY7hjvbojF5oUFZXk_AsHZUcTZPQHNSE5amcDIsVgJgWLfJ-EsJwbKD2-GlNQSoAwF3n-D4vbZ9hr7lBfb/s400/DSCI0014.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5259413740595677058" /></a><br />This is one of my favorite times of year in New England. The weather is very good for running - temperate and often dry. The trees are at their peak. It's been over a decade since I've seen the fall colors, and they're even better then I remember. I've made a concerted effort to get outdoors on the weekend to see the sights.<br /><br />The last two weeks have seen encouraging progress on the running front. I'm doing walk/runs three morning a week, twice on roads and once on trails. I start with a walking warmup for ten minutes, then run a short distance several times with an equal walking recovery. I'm actually running for time, not distance, e.g. 1 min run, 1 min walk, repeat, or run 90 seconds, walk 90 seconds, run 90 seconds, etc. I conclude with a walk of ten minutes or more depending on how much time I have. In the morning before work, not much. My lungs are not where they were this spring, and I really feel the hills, though I'm doing minimal running on them to ease my Achilles back into running shape. One exception is that I am doing a little bit of downhill running to maintain, and improve, my ability to make use of gravity on the downhills. In retrospect I see that long running layoffs in Florida, and running mostly on flats, left me unable to cope with running down big or steep hills - my shins would get overwhelmed. I want to work towards preventing that. There are two sides to hills and you really need to train on both I think - uphills to strengthen legs and lungs, downhills to strengthen shins and allow one to use gravity instead of braking.<br /><br />My weekly trail "run" is generally on fairly firm surfaces - I want to avoid the loose sands that may have contributed to my Achilles injury in Florida this past spring. Most of the trails in Connecticut are much firmer and can be quite rocky depending on the trail.<br /><br />The trails at <a href="http://www.ct.gov/dep/cwp/view.asp?a=2716&q=325178">Bluff Point State Park</a> are hardly a state secret - they seem to get a fair amount of use. They are wide and relatively smooth and can accommodate bikes, walkers and runners. I tried to get a few pictures of the fall colors but it was early in the morning and still shady.Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com4tag:blogger.com,1999:blog-687984134709490723.post-91903908898967515572008-10-08T18:25:00.000-07:002008-10-08T18:35:22.581-07:00In honor of Wordless Wednesday<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuCuAvpqw982MXGjX27a8bRL_b0vJ4x-r_x_UX2EnvrONN_lxUVjmjzOBYC0Qo9WF1vo03NVmxYDVsSG4Es3qn4ZQpPJ8fgis8zriTrQAvYB1ykKSanIQvqAgQzwovR_NtcQJKjyzd-Ndx/s1600-h/DSCI0203.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuCuAvpqw982MXGjX27a8bRL_b0vJ4x-r_x_UX2EnvrONN_lxUVjmjzOBYC0Qo9WF1vo03NVmxYDVsSG4Es3qn4ZQpPJ8fgis8zriTrQAvYB1ykKSanIQvqAgQzwovR_NtcQJKjyzd-Ndx/s400/DSCI0203.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5254960769480276834" /></a><br />Anne at <a href="http://run-dmz.blogspot.com">Run DMZ</a> has this terrific concept. Every Wednesday she posts a photo under the caption "Wordless Wednesday" and lets the photo speak for itself.<br /><br />Under the idea that imitation is the sincerest flattery (except for photo quality - I'm not even going to try to match Anne in that category), here is an entry that captures a little bit of summer in CT. Oops - couldn't resist a few words.Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com1tag:blogger.com,1999:blog-687984134709490723.post-60060693818681357262008-10-05T18:19:00.000-07:002008-10-08T14:33:59.718-07:00Hanging in thereFor those of you who haven't given up on me or this blog, thanks. I am hoping to slowly resume a little running this week, on top of doing more walking. This has been a pretty long layoff for me - 4+ months with essentially no running except for short tests to see how the Achilles was doing. Until late September, it was not ready. Now, perhaps it is.<br /><br />My hope now is to steadily rebuild the fitness I've lost. It's going to be slow going, as I could not do all of the cross training I would have liked to, and I also did not do perhaps all that I could have, even given my injury limitations. It's funny how your world shrinks sometimes, and you feel that even walking a few blocks is too much because it's uphill. I felt sort of closed in after the move from Florida because I was suddenly in hillier terrain, and I did not want to strain my Achilles further on the hills, even though I wanted to build my strength up. It's been frustrating.<br /><br />I'm still doing some pushups but not as consistently lately. If I can regain some consistency I can resume my quest for 50 straight.Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com5tag:blogger.com,1999:blog-687984134709490723.post-69041633436502441182008-09-10T16:51:00.000-07:002008-09-10T17:19:04.995-07:00Bumps in the roadThe late summer weather in Connecticut has been wonderful overall. I've been able to enjoy some short walks in the woods and I've seen a few wild turkeys, which are surprisingly common around here now.<br /><br />On the fitness front I've had a couple more minor setbacks in the last month. First, I managed to fall down and bump my head. An embarrassing incident - I usually like to think I have a modicum of balance and agility - but it wasn't really an athletic failing, more of an "in the wrong spot at the wrong time" thing. Then, I experienced some swelling behind my knee and started to come down with a couple of symptoms similar to Lyme Disease. I didn't detect a tick but no matter, it was off to the doctor and time to start antibiotics. So far so good - things didn't get too bad but I will continue to monitor it.<br /><br />On the positive side, with my new health insurance in effect, I was finally able to see a sports medicine doctor about my Achilles area. I'm cleared to do low impact exercise like a stationary bike or elliptical trainer. I can even run as the doc feels I'm a low risk for a serious injury, but I'm going to rest further as I'm still not 100%. I have some more knowledge and more techniques for coping with it now. He told me it may take awhile, which wasn't news as it's been three months and it's not right yet. This is starting to rival my most significant running injury in years. I had tendonitis in my shin years ago that took months to heal, and was too uncomfortable to run with. This is more deceptive because I feel I could do any one run at any speed with this condition without much discomfort... until afterwards. Which is pointless.<br /><br />So I watch the fall races go by, like the leaves starting to drift down, and tell myself - someday, another day. I just have to do what I can for now.Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com2tag:blogger.com,1999:blog-687984134709490723.post-35522369279266775532008-08-19T16:58:00.000-07:002008-08-26T17:34:43.412-07:00Open water swimmingNo, I haven't fallen off the face of the earth. The whole moving business, combined with a total lack of running (waaaah!) to report on, has kept me largely off the blogosphere lately.<br /><br />A couple weekends ago, still resting my Achilles, I watched the <a href="http://www.coolrunning.com/results/08/ct/Aug3_Nianti_set1.shtml">Niantic Bay Triathlon</a> (sprint distance - 0.5 mile swim, 12 mile bike, 3.5 mile run). It was the first triathlon I'd ever watched in person, and was well attended with over 500 entrants and probably an equal or greater number of spectators. The whole event was inspiring enough to make me think of trying it myself next year. The idea of getting a lot better at swimming and biking is intriguing. <br /><br />I watched the swim from a hill above the beach, and marveled at the speed of the swimmers and the distance they were covering in ocean water. Then I headed over to the transition area to study what sort of gear the athletes used, and how they handled the transition from swim to bike, and then from bike to run. I literally took notes as this was new to me. My only experience with triathlons pretty much comes from watching parts of the Ironman on TV, and reading a little about triathlons online and more recently in library books.<br /><br />A week or so later, inspired by the triathlon and also by the Olympics on TV, I headed out into the ocean myself on back-to-back days to try a little open water swimming. My goal was to get myself introduced to open water swimming, so that it would not seem quite so daunting mentally or physically. The first mental/physical hurdles were the weather and water conditions; they were virtually identical each day: about 60 degrees air temperature at 6 am, water temp around 73-74, flat calm. So no problems there. Yes, I swam early... it's light here earlier in the day than in central Florida, and I like to get up and get my exercise in and have the rest of the day free. I was pleased to feel warm enough which was a minor concern after living in Florida until July. The next mental/physical hurdle was dealing with the large number of jellyfish inhabiting the bay. Apparently there is a bumper crop of them this year. My technique was to swim between them, and I guess I got lucky, as I escaped unscathed. One beach walker was surprised I got in the water with them at all. Another told me I deserved a good day for swimming so early. I thought that was nice. I've never been stung by jellyfish before (I used to catch them in my beach pail as a boy, actually) so I'm either lucky or the jellies like me.<br /><br />Speaking of technique, I found that my swimming technique was much worse than I feared. I learned that it's one thing to flail across a pool, or swim the length underwater, but something else entirely to swim hundreds of yards in open water. You have to actually breathe. Imagine that! Swimming without breathing doesn't work well for longer swims (which I define as 100+ yards). It's tiring trying to swim with mostly your arms (again, still resting the Achilles) while keeping an eye out for jellies. <br /><br />I have a very long way to go indeed.Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com4tag:blogger.com,1999:blog-687984134709490723.post-84894607065169347342008-07-30T04:23:00.000-07:002008-07-30T04:40:07.783-07:00New latitudesI have now relocated to Connecticut and I am settling in and enjoying the cooler temps. The humidity has been a lot more tolerable than in Florida, where sometimes the air seemed so thick you could cut it with a knife. The sun is not quite so blindingly bright. It's a nice time of year.<br /><br />I still have limited computer access for now, aside from being busy establishing myself as a CT resident once again.<br /><br />I'm still resting my Achilles until I can get a professional opinion on it. It's frustating to not go running, but there are worse things in life. <br /><br /><strong>On the plus side, I did a new pushups test and completed 40. :-)</strong><br />A little rest does wonders. I'm probably the only one who can tell, but the arms and shoulders are showing more definition. I feel like my shoulders have biceps now (granted this is on a runner's, not bodybuilder's, overall physique).Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com7tag:blogger.com,1999:blog-687984134709490723.post-47457789788268589672008-07-16T08:04:00.000-07:002008-07-16T08:23:55.817-07:00Moving to New England (!)<strong>Big news</strong>: I am moving my family to New England this summer. I have deep roots in that area - many relatives - so it is a welcome return home of sorts for me. There are many people I will miss here, and I will miss the Florida trails I've run. <br /><br />Running in New England is going to be very different. I will have to get used once more to hills and, eventually, the cold. But I'm looking forward to new challenges, exploring new trails, enjoying the change of seasons, and spending time with family.<br /><br />I have much to do to prepare for this move, and face limited computer access for a time. So, my blogging is going to have to slow down/stop for awhile. I may have a few minutes to read other blogs but I probably won't be able to comment for some time. <br /><br />Until next time, good luck with your own running and fitness journey.Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com2tag:blogger.com,1999:blog-687984134709490723.post-60052295765375560182008-07-13T11:28:00.000-07:002008-12-11T12:43:51.888-08:00The Phoenix<div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGdNQuwEuqSv5ayFIeHVL5A9NA_GrCUlpELOK9WiqEIwdo4FDxPZ6Tb4Tifm5AJ0TJdh4eWtMjv_f9XhBGDENyUPnCLifpipjmbrbslUSjoYB8frStpqyeLHyQFTcNHjX-WhpdRDqDWMeT/s1600-h/Phoenix_detail_from_Aberdeen_Bestiary.jpg"><img id="BLOGGER_PHOTO_ID_5205451787958109554" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGdNQuwEuqSv5ayFIeHVL5A9NA_GrCUlpELOK9WiqEIwdo4FDxPZ6Tb4Tifm5AJ0TJdh4eWtMjv_f9XhBGDENyUPnCLifpipjmbrbslUSjoYB8frStpqyeLHyQFTcNHjX-WhpdRDqDWMeT/s320/Phoenix_detail_from_Aberdeen_Bestiary.jpg" border="0" /></a><br /><br /><div></div></div><br />(Caption: The Phoenix as depicted in the Aberdeen Bestiary, courtesy of Wikipedia)<br /><br />I was trying to think of a symbol for my running rebirth in the last year, and the Phoenix came to mind. The Phoenix is the mythological bird that is reborn after a cycle of years. I like to think that we all have the ability to improve ourselves and significantly remake ourselves if we choose.<br /><br />From the ashes of inactivity and couch potatohood, a new runner has been born.<br /><br />Consider the following changes...<br />Longest run, Feb. 2007: 0 minutes<br />Longest run, July 2007: 10 minutes<br />Longest run, Dec. 2007: 50 minutes<br />Longest run, Feb. 2008: 90 minutes<br />Longest run, May 2008: 110 minutes (personal best)<br />Weight, Oct. 2007: 177 lbs.<br />Weight, July 2008: 161 lbs.<br />Improvement in one mile time trial, Dec. 2007 - May 2008: 45 seconds<br />Improvement in two mile loop course, Dec. 2007 - April 2008: 2 minutesJeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com1tag:blogger.com,1999:blog-687984134709490723.post-463301966030131782008-07-12T14:55:00.000-07:002008-07-12T15:23:01.660-07:00From 0 to 4 in one weekAfter three weeks of no running due to probable Achilles tendonitis, I got in my fourth (short) run of the week this morning. I woke up early again - my body clock seems to be resetting itself nicely for morning running - and did one meager mile*. It was another sweat bath - humid and 76 degrees despite the early hour. I want to run farther but there's some slight lingering tightness in my right calf/Achilles that I can feel after running. Until that is gone I have to listen to my body and work through this.<br /><br />I'm skipping Day 3 of pushups this week (Week 3). Day 2 kicked my butt and Day 3 looks even tougher. I just read <a href="http://elliesjourneys.blogspot.com">Ellie's interesting idea</a> about dropping down a level, and I'm considering doing that next week. Alternately I may go to 2 days a week and lift dumbbells once a week, something I haven't done in a few weeks now. I still like the goal of 100 pushups but I may need to take my own path to get there.<br /><br /><br /><span style="font-style:italic;">*This is an estimate. Most of my runs are measured by time, not distance, but occasional time trials and races tell me a lot about my pacing. Perhaps someday I'll own a Garmin, but not right now.</span>Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com6tag:blogger.com,1999:blog-687984134709490723.post-11853084970679169862008-07-10T18:24:00.000-07:002008-07-10T20:02:08.729-07:00Pain: a warning sign, or weakness leaving the body?I gleefully ran another early morning mile yesterday, continuing to ease back into regular running. Daily calf stretches seem to be helping.<br /><br />The previous night, hours after doing <a href="http://hundredpushups.com">pushups</a>, my arms ached at bedtime and I took a pain pill so I could get to sleep. So, the bottom line for Pushups Week 3/Day 1 - (a) I did not complete 5 sets of pushups, and (b) my arms got seriously achy. Rough start to the "week" (I am falling out of alignment with the calendar week, oh well).<br /><br />Tonight was Week 3/Day 2 of pushups. The program calls for 27/19/19/15/max (25+) with 90 seconds rest.<br /><br />I did 27/19 (felt like max effort)/12 and stopped. Whew! I could add more rest between each set, but I think I'd feel I was getting away from the program, and I don't have all day to do these.<br /><br />So, I'm finding my limits this week and earning some pain.<br /><br />Looking ahead, Day 3 calls for 30/22/22/20/max. That is clearly beyond me right now, unless I take maybe an hour break between each set. I'm weighing pressing the reset button on Week 3 next week, or rolling these gains into a revised program of my own. I like my exercise goals to be challenging but attainable.Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com0tag:blogger.com,1999:blog-687984134709490723.post-46903405411601518312008-07-08T14:04:00.000-07:002008-07-08T14:35:46.089-07:00It's nice to run again!Yesterday was my first run in three weeks (!). I got up at 5:30 am and did one easy mile nonstop (as easy as one can do that in the warm, humid Florida July air). No problems with the Achilles, and the left forefoot has been fine for over a week now. Yeah! <br /><br />Today was Pushups Week 3/Day 1. I tackled them right after work, relatively fresh and hungry. I did 25 in my first set, which felt like the easiest 25 in years, if not ever. :-)<br />In the next two sets I did 17 & 17 as required, but the third set of pushups was a max effort to reach 17.<br />The next set called for 15 and I managed only 5. I stopped there.<br />I did all of these with about 60 seconds rest - pretty intense when all I've been used to for a long time is 1-2 sets.<br />All in all, I did 25/17/17/5 = 64 pushups. Some progress there, and I'll continue the week's program, but Week 4 will not be next week. Oh well - any progress is good, right?<br /><br />The virus is spreading - I've got my brother doing the pushups now too. He'll probably catch up to me pretty quickly.Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com2tag:blogger.com,1999:blog-687984134709490723.post-71491388115484839812008-07-04T19:55:00.000-07:002008-07-04T20:40:24.502-07:00No rockets' red glare under my shoes todayThis morning I got up and headed out to watch, not run, the annual 4-miler on the 4th, aka the <a href="http://www.active.com/page/Event_Details.htm?event_id=1583996">Freedom Run</a>. I'm still in recovery mode. It would have been easy to overdo it today, so I decided to play it safe, and simply not enter. I did show up to wear my American flag T-shirt and cheer on the runners though. Particularly impressive was one mother who pushed a double stroller through the event - running, not just walking. It's frustrating to be sidelined, but I know I should be grateful for the running experiences I have enjoyed to date, and for the progress I've made this year.<br /><br />Pushups update: I took a few days off to rest up for a new exhaustion test earlier this week. Result: 35 pushups, a slight improvement over the 33 I did before Weeks 1-2. I was pretty disappointed, figuring I had 40+ in me at this point. All I can say is it was getting late in the day, I wasn't really mentally into it but still gave it a try, and grew fatigued rapidly after 20 pushups. So far, the training is making me stronger at doing sets of 10-20 pushups, and making me sore otherwise. Looking ahead, Week 3 looks brutally tough. I'll take a couple days off and try Week 3. We'll see how it goes. I'm not sure the 4th and 5th sets are helping. Comparing this to running... I don't push myself <span style="font-style:italic;">that</span> hard running. If I did, I'd be hurt quickly. For example, assuming I was running, I wouldn't run at max pace 3 days a week, for any distance. It's not sustainable. The pushups? We'll see. I'll come back after the weekend and start Week 3 a little more rested, at least in the arms. I'll be curious to see how everyone else handles the transition from Week 2 to Week 3.Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com1tag:blogger.com,1999:blog-687984134709490723.post-49197985062624440412008-07-01T04:23:00.000-07:002008-12-11T12:43:52.306-08:00Great places to hike and run in Florida: Torreya State Park<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQGrr7cpnbUI4MgocvjFoZp0sfpi8ktFigtDimxcnCn44-E2IotgYBVRLBVwnqRPY72WP7zaISaE4JKqXFhrhxQVCY-oDcnFUMn1_0EEW31CZdsvwbRtowOhRDmJpe1P7yqk-B-Dqf4k_v/s1600-h/Torreya+State+Park1+032108.JPG"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQGrr7cpnbUI4MgocvjFoZp0sfpi8ktFigtDimxcnCn44-E2IotgYBVRLBVwnqRPY72WP7zaISaE4JKqXFhrhxQVCY-oDcnFUMn1_0EEW31CZdsvwbRtowOhRDmJpe1P7yqk-B-Dqf4k_v/s400/Torreya+State+Park1+032108.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5217266950598219058" /></a><br />(Caption: Jeff and daughter ready to hike the Weeping Ridge Trail, March 2008)<br /><br />Since I'm still on injured reserve and don't have any actual running to report on, I thought I might get back to my original intent, part of which was to blog about trails I've explored.<br /><br />Back in March, I went camping with my family at <a href="http://www.floridastateparks.org/torreya/">Torreya State Park</a>, way up near the Georgia and Alabama borders. We went there for the scenery and we were not disappointed. Anyone who thinks of Florida as just flat should see this park - it is mountainous by comparison with south Florida.<br /><br />Our first hike was on the relatively short Weeping Ridge Trail, which leads to a view of a small waterfall, a rare treat in Florida. [Regrettably most of the trail photos on this weekend trip were taken with my new camera phone and did not come out well. It's not too hot on landscape photos or anything more than 10 feet away.] We followed this up with a tour of the Gregory House overlooking the Appalachicola River from surprising heights. The are two hiking trails in the park, each 5-7 miles long (I forget the exact distances but you might be able to find them online), and I opted for a solo run on the 6-7 mile Torreya Challenge Trail loop.<br /><br />The Torreya Challenge<br />The park ranger and park literature both cautioned me sternly to take food and large amounts of water, not to start to late in the day, and to tell someone that I was going. I was really excited to do the loop as a trail run. My long run was 9+ miles at this point, so I figured I could handle 6+ miles of hilly terrain with a little walking. The thought of being 3+ miles away from the trailhead (already in a semi-remote area for Florida), on an unfamiliar trail, with a limited water supply, and the possibility of encountering poisonous snakes, had me somewhat nervous but pretty stoked. The word "challenge" in the trail name was a big reason I chose this trail rather then the other park trail, I had to admit to my wife, who was not surprised by this latest wacky trail run idea. On the two previous weekends, I had run in the <a href="http://www.tamparaces.com/TroutCreek/">Trout Creek 15K</a> and run on the <a href="http://www.floridatrail.org/web/index.php">Florida Trail</a> through the <a href="http://en.wikipedia.org/wiki/Juniper_Prairie_Wilderness">Juniper Prairie Wilderness</a>.<br /><br />I got up early so I could get my run in and still have a full day for family activities. I brought along a fanny pack with my camera phone (no cell phone reception though - if I hurt myself on the trail I would be getting myself out, or waiting for someone to come along), trail map, sunglasses, hat, Clif bar, whistle, handheld water bottle, and pepper spray. According to the park, I was bringing insufficient food and water, but I was planning on running, not hiking for hours with a heavy backpack. <br /><br />Living in a flat-to-rolling part of Florida for the last decade, I was almost totally unprepared for the hills on this trail. I don't have any tools for calculating elevation changes, but this trail was almost relentlessly up and down. The uphills were so steep that I had to stop and walk multiple times. I was glad there was no one there to see that. In fact I saw no one on the whole loop, though I passed a campsite area behind trees and heard voices once.<br /><br />After one big hill, I stopped to munch my Clif bar and considered whether I was getting in over my head and should turn back before I got far enough in that completing the loop would be shorter. Would I admit defeat to my family? Nope, I was going on. The downhills (for every up there was a down) were so steep that I had to stop and walk some of those, for fear of either careening out of control or abusing my quads by braking too much. In between this huffing and puffing, there were about ten shallow stream crossings, most of them with delightful little bridges, but three of which required wading or jumping (I could just clear them by jumping). I surprised three groups of deer (seven in all) but could not get my camera out fast enough. The camera phone turned in a poor showing on this run actually, which meant I would be going with the heavier real camera on future trail runs. There were a few turns were I had to be careful I was still on the trail, but I never strayed more than a few feet. No snake encounters as it turned out. The trail followed the edges of two ridges with steep drops, which felt more like North Carolina to me than Florida. After an hour of running and 45 minutes of walking mixed in, I had completed the Challenge with a big tired grin on my face.<br /><br />We also made a side trip to <a href="http://www.floridastateparks.org/floridacaverns/default.cfm">Florida Caverns State Park</a>, which I highly recommend. It's unlike anything else on public lands in Florida. You can tour the main caverns, which are not quite as cold as caves farther north (60s and damp when I was there), but don't miss the outdoor trails, one of which, the Tunnel Cave trail, is aptly named and quite unique (watch your head if you're over 5 feet tall though - I clunked mine). The camping area was closed while we were there, so we had to drive over from Torreya.<br /><br />Aside from some noisy camping neighbors (playing music past 9 pm, etc.), and surprisingly early-in-the-season mosquitoes at the campsite, we had a great weekend. Floridians - try Torreya for some exposure to real hills. Be advised the park is some distance from civilization (no stores, restaurants, hospitals, etc. within miles) and pack accordingly.Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com1tag:blogger.com,1999:blog-687984134709490723.post-54769932317358913622008-06-27T18:25:00.000-07:002008-12-11T12:43:52.621-08:00Pushups and more pushups<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijXFtaeUeJQ9op26lMsYSR9fWOpja8MZc6zr2XTe2xbw5rLOnsRCTsSlZx6SedC79DQmPYQ0upFZNQCwA9GKTxrNxd_i0ydIbawUevUcydxScjbI8E2VjPqSAoWYxlmIaXM6-UNsSIEMp1/s1600-h/onehundred200x200.gif"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijXFtaeUeJQ9op26lMsYSR9fWOpja8MZc6zr2XTe2xbw5rLOnsRCTsSlZx6SedC79DQmPYQ0upFZNQCwA9GKTxrNxd_i0ydIbawUevUcydxScjbI8E2VjPqSAoWYxlmIaXM6-UNsSIEMp1/s320/onehundred200x200.gif" border="0" alt=""id="BLOGGER_PHOTO_ID_5216753641636075010" /></a><br />Week 2 of the <a href="http://hundredpushups.com">hundred pushups</a> challenge is in the books.<br />Day 2 (earlier this week) was pretty tough, though I made things harder on myself by inadvertently taking only 60 seconds rest in the first four sets, then a few minutes as usual before the max effort.<br /><br />Day 2 totals: 16/13/11/11/max(20)<br /><br />Day 3 today was even harder. I'm sore in muscles I didn't know I had, and the soreness grew with each set. Sets 3-4 required virtually all-out efforts to reach the minimums.<br />Day 3 totals: 15/15/12/12/Max(18) =72 pushups<br /><br />I'm through Week 2 and now the program calls for a new exhaustion test. At the risk of sounding like a slacker, I'm thinking of taking a few days off, doing the exhaustion test, then a few more days off, and starting with Week 3 after that - basically taking one "easy" week. I want to be fresh for the test, and fresh for renewed training. I'm fine with hard work and sweat. Soreness in the same muscles every day? That suggests my body is not catching up with new stresses, and I'm already recovering from other physical issues.<br /><br />I enjoyed another spinning session indoors yesterday and pushed myself a little more, increasing the rpms and getting out of the saddle some more. Twinges in my right Achilles told me this might be too much. Sigh. It had been doing so well too. It's looking like I won't be crossing any finish lines on July 4 and will have to settle for cheering on the other runners.Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com5tag:blogger.com,1999:blog-687984134709490723.post-24012392031672285042008-06-23T19:00:00.000-07:002008-06-28T07:17:31.117-07:00Can lawn mowing count as cross training?I passed the lawnmower test this evening. That is, I walked behind my lawnmower in the warm, humid Florida air and my Achilles (injury #1) was fine. It's been just fine walking, including going up stairs. Even better, the ball of my left foot (injury #2) is improving. I forgot about it until I was done mowing. It had sustained some kind of impact injury, possibly from dashing across a parking lot in the rain in my work shoes about 10 days ago. Bad idea! Looking in my journal, I've traced my Achilles problem to the road run following my 11 mile trail run in May. According to <a href="http://www.achillestendon.com/PreventingInjuries.html"><span style="font-weight: bold;">this source</span></a> and others, running on sand can aggravate your Achilles. That presents a dilemma as the trails around here (north central Florida) are sandy and quite soft in some places. Hills are also tough on the Achilles, and I had been running hillier courses too - in fact I noticed the problem on hillier road courses during the week with my fleet-footed local running group. The articles also referred to Achilles injuries as common in less flexible middle-aged runners. Ouch! Time to do more stretching - can't do anything about my age. I like the line from <a href="http://www.imdb.com/title/tt0082971/quotes">Indiana Jones</a>: it's not the years, honey, it's the mileage.<br /><br />This wasn't the extent of my cross training today. I also fit in a spinning session, going slightly harder than last week, and my Achilles was fine, and my left foot was no problem.<br /><br />I also completed Week 2/Day 1 of the <a href="http://hundredpushups.com">hundred pushups</a> training program: 12/12/9/7/max (21). I'm not claiming great form. I'm taking 2-4 minutes of rest before the max effort (equal parts rest, psyching myself up, and helping kids with something around the house). The psychology of this is interesting. Each time on these max efforts, I've felt like 5 or so is probably all I can do before I start, but I refuse to stop until the arms won't go, and I've managed to exceed the minimum each time (granted, I was doing some pushups once a week before this program). Maybe it's the rock 'n roll music. <a href="http://andrewisgettingfit.com">Andrew's blog</a> got me started on all this (100 pushups, not rock 'n roll) and he's doing well. <a href="http://elliesjourneys.blogspot.com">Ellie</a> has also signed on. Anyone else game?<br /><br />I hope to get back on the roads and trails soon. I'm eager to run a 4-miler on the 4th that I've run twice before, but it's somewhat doubtful now. I hope my biking is safe on my Achilles and this strange forefoot problem. If anyone has any experience coping with these things and has any cross training ideas, feel free to chime in.Jeffhttp://www.blogger.com/profile/08870531778980026015noreply@blogger.com7