Threshold

Don't have much time so I'll make this short.

Yesterday, five-and-three-quarter miles through Bethesda neighborhoods in the dark. A few things added up to make this run somewhat frantic and mostly unspectacular. First, I forgot my headlamp and was literally running in the dark most of the way. This in tandem with my general unfamiliarity with these streets led me to make a few wrong turns. I wound up on some pretty heavily trafficked throughways more than once. My legs were heavy, my lower legs a little sore, and my right foot acted up a bit. 44 minutes.

This morning, 3.4 easy miles mostly on the treadmill. Foot feels OK today but I've got the sensation that I'm walking a thin line. Nothing I can do but continue to monitor it. 29 minutes.

This morning's run put me at just over 24 miles for the week. I'm further along than I expected but it seems it may be some time before I move very far past this mark.

The Placebo Effect

I've been trying to make this post since Monday but I've been so busy that I'm only now getting around to finishing it.

*****

My grandfather told me a story once about how he was having some foot trouble. A nagging pain eventually bothered him enough to see a doctor about it. At the consultation, the podiatrist looked at his feet and shoes, and concluded that there was nothing wrong except that my grandfather had been tying his shoes too tight. He loosened the laces and the pain promptly went away.

I don't think it really makes sense, but ever since I picked up a new pair of shoes my plantar fasciitis hasn't really bothered me as much. I experienced something similar a few months ago when I switched my bicycle saddle and tweaked my riding position a bit. What led me to realize there was something wrong with my setup was that I borrowed a friend's bike and the hip discomfort I'd been having off and on for the past couple of years totally melted away. I guess what I'm hinting at is that there are many external elements involved in injury. I often blame myself, for being weak, or not disciplined, or irresponsible, for these things. But just like my grandfather, it seems a simple adjustment can make all the difference.

Of course, many issues have been at play with my plantar fasciitis, including all the barefoot running I did last summer. And there is undoubtedly a psychosomatic element of all of this. The placebo effect. Whatever it is, I'll take it.

Following up on my previous post, I did end up taking a short run on Monday. Just an easy 3.1 in 25 on the treadmill. I revisited some body weight exercises I've been neglecting for a while that I'd like to reincorporate.

Tuesday I took a beautiful spin around town, winding through Woodley Park and heading uphill along Cathedral Ave. I realized what the name was all about when I caught a glowing view of the National Cathedral at the top of the hill. I remember questioning how it could be possible that just a few months ago I had trouble running a few steps without discomfort. All of the sudden I'm traipsing all over the sidewalks up and down hills with no pain to speak of. Got my fingers crossed, but if a run like yesterday's (all pavement, ups and downs) didn't upset things, I'm not sure what will. 4.9 miles, 37:15.

I gave myself a break today and took the opportunity to get ahead (or catch up, depending on who you ask) on some work. I did have the urge to hit the asphalt this evening. But I'll save it for tomorrow.

And I spent a fair amount of time looking at upcoming road races. I've got the Jug Bay 10k coming up next week. And I'd like to try a Thanksgiving race. Possibly even something on New Year's Eve. Not to race, per se, but I'm feeling a need to validate all of this.

Almost Perfect

Another bike-and-run this morning. The more I run, the less I want to bike. It's a change that I've been somewhat reluctant to accept. I spent all that time over the summer building up my cycling mileage. But I was expecting to feel a bit lost in this transition. Next year, I think I'll better phase things so I feel good and ready to transition when it's time. Not that I don't feel ready to run. Just less willing to put the park the bike for the fall and winter.

And of course I find myself in another situation where I'm taking a negative angle on things. It's the perfectionist in me.

That part of me was about 99% satisfied with this morning's run, so I'll stop all my whining. It was another out-and-back to Silver Spring along the CCT after locking my bike up at the office. Normally I prefer loops but I like this route because it starts fast (read: downhill), and I struggle to hold that tempo for the second half of the run. It's a fun challenge. One thing that is becoming clear is that while cycling doesn't help you run, it's given me a pretty solid base of cardio to build from. It's the things that take longer, the structural reinforcements, that I have to wait out lest I find myself in trouble again. To me, that translates to keeping the volume moderate for a while, or at least keeping the build on the conservative side. So I didn't add much to last Sunday's run. 7.1 miles, 50:30. Out and back splits were pretty even this time.

Looking for slightly more than 20 this week in four runs, though I'm really tempted to add a fifth. That would mean a short run tomorrow. We'll see how it goes.

For the Better

I followed through with my plans to run Friday morning, heading down to the park and back. I planned the route to end just in front of the gym where my yoga class is held. I ran the 3.5 mile route, untimed, but paused in front of the entrance to the gym, faltering for a couple minutes. Work last week really wiped me out and I just wanted to take advantage of my relatively open schedule and go crawl back in bed. So I did. And I still got just shy of 20 miles by foot for the week. I didn't count, but I think my bike miles dipped below 100.

I rewarded my diligence with a day off today. My parents were in town visiting and we did a whole lot of walking around. Feet feel good regardless. Which means things are changing for the better. I have to spend a bit of time working tomorrow, so I'll probably run similarly to last Sunday.

In other news, I sent my registration for the Jug Bay 10k. I have mixed feelings about it because I'll be tempted to race. But if I'm feeling up to it, chances are it'll be just fine.

Over the Hump

Yesterday I took the long way to work on my bike, rounding the Arlington Wineglass loop all before the sun came up. Don't recall the time but it was somewhere around 1:35. It seems that my cycling will regress back to a slower, mostly aerobic pace over the winter.

This morning I took the Broad Branch route to Bethesda and hopped on the treadmill. These runs are boring, but they feel necessary as I don't want to spend too much time on the hard pavement just yet. They're made more bearable by a decent soundtrack, which has included a lot of Chris Thile (How to Grow a Woman from the Ground) and Tony Rice lately. Thile's lyricism is growing on me, although I definitely still appreciate his instrumentals more. Right foot felt good, no plantar pain to mention, though my left ankle has been stiff since yesterday and I'm wondering if it's related to the new shoes. Time will tell. As usual, I try to end my runs at a slightly quicker clip than I start them. 4.8 miles, 39 minutes.

If I'm feeling particular spry tomorrow I'll be looking for a quick shake out in the morning before yoga. I'm glad it's already Thursday.

New Digs

The trip to the pod yesterday went well. He essentially confirmed that my plantar fasciitis is manageable, and told me that he thinks there's a 90% chance that things will continue to improve. Surprisingly, he recommended against the Sock, which I've been wearing religiously for the past 9 months. Says it puts too much stress on certain tendons in the foot. Also to my surprise he suggested stretching less. A leaning wall-type calf stretch is fine but no stair stretches.

The final recommendation was a new pair of shoes. I stopped by a local running store on the way home from work and picked up a pair of Brooks Adrenaline. They're described as a stable trainer for those with average arches. I guess I fall into that category.

Gave myself a chance to try them out this morning after taking the short route to Bethesda on my bike. Just an easy out and back along the CCT. My foot felt great for the majority of the run but got a little stiff for the final few minutes. Figure this is just still part of the transition. 4.3 miles, untimed.

The Long Chase

What a week!

My creative capacity is lacking this evening so I'll cut to the chase.

Monday I thought I would get out for a couple hour ride in the morning but I couldn't get out the door in time. Settled with the bare bones commute (20 miles roundtrip). Tuesday I took my abbreviated winter route straight to the treadmill in Bethesda where I ran for about 30 min, 3.5 miles. Wednesday it was an extended commute along the Arlington Wineglass loop for 27 miles. Climbing at Earth Treks (with Maia!) and was surprisingly not sore afterward (it's been a few weeks). Thursday, same as Tuesday, rode to the gym and ran for 30 min, 3.5 miles. Friday was a bare bones commute again.

Saturday I visited the beautiful green hills of Virginia for one of the most challenging rides I've done in a long while. I don't remember a climb this steep even on this ride back in September 2008. I was fully loaded touring style then, not quite sure how I did 400 loaded miles in 5 days. All things considered, I handled Saturday's ride quite well but the climb up Mt. Weather was humbling for sure. 56 miles, 3:10, and a few thousand feet of climbing.

Today I had to be in the office, unfortunately, but I motivated myself by scheduling a run before any desk work would be attempted. I ran up toward Silver Spring along the CCT with no goals other than to turn around at the 25 minute mark. I surprised myself by negative splitting and covering almost 7 miles. Foot feels better than it has in months. 6.7 miles, 49:40. Absolutely beautiful run. I think it might be a game changer.

So, not nearly as much biking this past week as August and September, but I'm coming to terms with this as I transition back into running/climbing/yoga/etc. I didn't keep track, but I think it was about 150 miles on the bike, 14 miles by foot. I'm closely monitoring my plantar fasciitis but I may have finally caught the break I've been so patiently waiting for. I have an appointment with a podiatrist tomorrow morning to get some advice on preventing a recurrence and maybe having some orthotics molded.

Looking for three runs this week, possibly four if I'm feeling good by Friday.

2010 Seagull Century

We headed over to Salisbury University at about 6:45am and I was pretty surprised to see just how many people were riding this thing. I heard estimates of 8000+. Folks come from all around for the scenery, flat roads, and fabled hospitable rest stops.

There were eight (Maia came along for support) in the group I was crashing with in Ocean City (work acquaintances and their families). There were no formal plans to start together but Rob and I rode to the starting area and waited for the others. They had apparently already left so we decided to head off on our own.

Following my plan to "wing it," I headed off at about 20-21 mph, easily cruising along the smooth, flat asphalt. Rob stuck to my wheel for a bit before trading lead positions. OK, I thought to myself, perhaps this will be more than just a casual ride. I felt great, the relative rest of the previous few days had apparently paid off.

Eventually another rider grabbed our draft as we passed a constant stream of others cruising to the right of the road. By 5 or 6 miles we had reached a good paceline. Soon we were zipping along at 24, 25, 26 mph. Riding in a paceline is truly different than riding solo, and I was loving it.

We reached the first rest stop (23.5 miles) in about an hour. We hung around at this stop for quite a while. I've never really cared much for taking long breaks (longer than about 5 min) so I got antsy but didn't want to abandon Rob and risk riding by myself for the rest of the ride. I grabbed a couple bananas, downing one and stuffing the other in my jersey, and refilled my bottles. Rob and I took off after about 15 minutes.

It wasn't long before we latched onto another paceline. This group wasn't quite as fast as the previous, but we were still cruising along pretty good. Somewhere during this stretch Rob dropped back. I also witnessed an unfortunate crash during this section, but the victim seemed OK and uninjured. I rode back down the course to check up on her, but a group had already come to her assistance, so I turned back around. I caught Rob at the next stop (43 miles) a few minutes after I'd pulled in. I didn't stick around as long as the first stop, and I couldn't find Rob among the crowd when I was leaving so I just took off on my own.

The next stretch found me in another group of speed demons, and I mostly stuck in the middle. I don't have a whole lot of experience riding like this and rather than risk making others nervous I decided it was best to be conservative. I learned a lot about hand signals and verbal cues. There was a sprint for the bridge taking us over to Assateague, and we made it there just when the midday sun was really starting to heat things up. There was another rest stop across the bridge (63 miles).

By this point I'd noticed a bit of abdominal cramping as I walked around the food and water area. Not in my stomach, but more lower G.I., and it was causing me to lose my appetite a bit. I tried to use the restroom to no avail, and decided to head off before things got any worse.

The next 20 miles were the hardest part of the day, when I headed back inland from the sea. Where the morning was extremely calm, the wind had now picked up from due west, and it was a fairly stiff breeze. I couldn't find a paceline during this stretch and I was forced to push through the wind alone. I was getting hot, feeling a bit oppressed by the wind, and I just focused on drinking a lot and sticking to gels as opposed to solid food.

It was more or less an hour of agony, but I eventually pulled into the last rest area at 84 miles. I again tried to use the bathroom, again to no avail, and the cramping was getting worse. The only thing keeping me from stretching out on the grass and calling it a day at this point was that there was so little distance remaining. I had some water, a bit of food, and took off.

I rode for a couple miles without finding any other speedsters, but to my great relief a group in red jerseys whizzed by and I managed to stick on their tail as they passed. The wind had really gotten strong by this point, and one by one folks dropped off the back. Eventually I found myself toward the front. With 5 miles to go, the last brave soul spun around to the rear of the line. I couldn't tell how many were back there but I was feeling pretty good so I just let loose into the wind. Before I knew it we were approaching the finishing area and their was only one guy remaining behind me. He took off around me as I slowed into the chute. I chuckled as he zipped by, laying stake to the final few yards. Although I'd more or less pushed the pace for most of the ride, I found it amusing that he wouldn't just cruise across the line. Turns out that it's more or less a cycling commandment to break for the finish, even if it's not a race. Saddle time was quicker than anticipated (4:54) and total time was longer than anticipated (5:54). Great ride altogether and I really had a blast!

I saw Maia just before the tape, and soon she'd found me in the finish area. I chatted a bit with the others in the final paceline before looking around for a water fountain and toilet. My lower GI was now fully constricted and it hurt to stand up. Rob came across the line about an hour later, and the others a couple hours after that. The rest of the day was spent lounging around in the shade, grazing on grilled foods and carbonated beverages.

Sunday I felt surprisingly good. So much so that I ran around some trails in Rock Creek for about 45 min. The foot was stiff, no better or worse than in the past months. This week I'll be revisiting some plans of mine and laying out some new goals for the upcoming months. On Saturday I've got tentative plans for a ride in the Blue Ridge Mountains, might as well put some of this fitness to good use.

One Hundred

Excellent, excellent ride. Finished in just under 5 hours in the saddle, just under 6 including breaks. Hot, and fast! More to come after I get some sleep.

¡Buen Día!

Got the jitters. Beautiful day, calm winds, salty ocean air. Looking forward to the ride! 

Winding Down

Just kind of taking it easy this week, both on the bike and on the keyboard. Monday was a slog through the rain up the CCT, Tuesday was a 35 min (4 miles or so) treadmill run followed by yoga for a change. I'm making progress with my foot, but it's not quite comfortable yet. Today was an easy 20-mile ride before work. Feeling light and quick and I'm really looking forward to the long ride on Saturday. I'm not sure what to expect, but I know one thing and that's that I'm sure it'll play out a bit different than I imagine.

I may run tomorrow morning depending on how I feel (my hammies are kind of sore from yoga) and how much sleep I can muster tonight. Friday will be an easy CCT commute and I'll probably check in again after the century on Saturday.

Brevity

Have some family on the way over from out of town, so I'll make this quick.

Headed out about 8:30 this morning for a brisk and blustery 66 miles. 3:52 including breaks (got by with only two today).

Yesterday, just around noon, I headed out for a quick 33 miles with some intervals thrown in. I broke it up into two 6x5 min (4 on/1 off) separated by 15 minutes of moderate rest. This was a blast and I look forward to doing more of this in the future. 1:50.

I'm down to the last week before the Seagull Century next Saturday. The weather promises to be pleasant, and I'm looking forward to having a good ride. Based on my rides over the last couple months, I think finishing under 5:30 is reasonable. This week I'll take it easy with only a couple medium-long rides and possibly some swimming and running.

Dahn Tahn (Get Lost)

I'm in Pittsburgh for work today, so instead of riding this morning I planned to run. I knew the hotel would have a treadmill, so that was an option. I also had a suspicion that my co-worker (a hearty soul) would be up and out the door for a run himself. I mentioned it to him yesterday and he invited me to join him. He was planning an hour or so, and I told him I was looking for no more than about 40 min. The plan was to take a tour of Oakland before parting ways when he would head off on his own to scope out a new park he'd reconned. We left at 5:15, and I'd warmed up on the treadmill before meeting him. I felt more like a runner out there than I have I a long time. My foot was stiff but not painful except for a few twinges. It turns out that I should have stuck with Rob because on my way back after splitting up I got lost and ended up with just under an hour anyhow. Feeling OK about that but we'll see what the next few days are like. I'll call it 7 miles conservatively, untimed.

Saw a shooting star just as I realized I'd lost my way, kind of made my morning.