further, faster, funner

easy run - achilles' tendon still bothering me. not real painful, it just doesn't feel that good to run, especially on a slope or with speed. It actually felt a little better afterwards.

13:26 pace

Since I think I'll be doing a bit more treadmill running in the near future, and because I noticed a significant difference between my Garmin info and the treadmill info, I thought I would calibrate the foot pod at the track. I tried doing it both by distance and by GPS and the GPS was more accurate: a little over 1% error compared to around 3%.

14:44 pace 

another slow run on the 'mill. Iced my heel when I got home. I know of few things more frustrating than injuries.

More treadmill running.

I ran on the track today. First time running outside in a couple of weeks, since my achilles and plantar fascia started hurting a lot. I have been icing that foot a lot, but earlier this week I had the idea that perhaps something further up my leg was causing the issue, so I did a bunch of stretches and it seems that calf stretches really help a lot. It was also sunny and relatively warm so while Ale and Vicki were at tumbling class, I ran on the track, stretched and did my PT exercises. I guess I need to pay special attention to my left leg. Moving forward with cautious optimism...

first day on the street in 3 weeks. ankle getting better

10:21 pace

Track run at Kezar - longest run in a few weeks. I stretched before and after and that helps. About to ice it right now. The track is good, kind of boring, but flat and it gets me outdoors.

10:59 pace 

Ran at track - 12:15 pace

Stretched a lot before and after. Seems to be the key. I'll ice my ankle tonight.

Perhaps since I can't run far or on hills, I can try and run these short distances but 5 or 6 days a week and build mileage that way.

Ran at the gym while Vicki took a class. Not as nice as Chrissey Field, as I had planned, but we both got to work out.

Moving my garmin foot pod caused a huge problem with the calibration. I am unsure of these results. I think I actually went faster and further: 3+ miles. Oh well, no difference in the long run. I'll just have to recalibrate it next time I go to the track.

13:31 pace 

easy run on the track. 

11:25 pace 

Easy run in the park for the first time in a month. Hugo came along. He needed it too! Not so bad. stopped a few times to stretch my legs and that helped. Slowly, slowly...

Short run on the street w/ Carrie, Malone and Hugo. Slight hills, but the leg felt OK although it was tight afterwards.

12:35 pace, but there was some stopping for the dogs.

Sunny but cool today. I felt like running fast today. Ran on the street, not on the track; my ankle and leg are starting to feel better. I have been using the foam roller on my legs and that also seems to help along with the stretching.

Fastest I've run in a couple of months I think, however brief.

 9:06 pace, if you don't count the stretch breaks, 10:00 pace if you do.

Where a warm breeze came from on a February evening, I don't know, but after sitting round all day at my cousins, I was anxious to get out. It was dark when I left and after my first mile, my legs felt good until the hills. They were hard. I stopped to stretch periodically. I need to go stretch and ice right now. Best run in a over a month.

11:04 pace 

Just a short run before geting Alessandro off to school.

The distance I did  the day before yesterday was OK, but the hill was not. I don't think my leg is quite ready for hills yet, as my left was really tight this AM.

10:03 pace 

Out and back to Glen Park - kind of a hill run I guess. Didn't feel great, allergies kicking in and legs are tight. Surgery today, not sure when I'll run again. I hope in a few days.

 10:52 pace 

Easy run around Lake Merced - 12:00 pace

slow run w/ Hugo. He had to sniff every tree.

I REALLY need to get back on this running thing. PT is frustrating, but I need to try harder to run, which I can safely do, I think. 

12:46 pace 

Park run w/ Hugo. He ran well today.

11:42 pace 

Glorious day day at the Great Highway, part of which was closed to cars for some reason. Lots of people, lots of kites. Ran on the road. Nice views 11:28 pace

easy run w/ Hugo. 11:48 pace

rolling hills -  I thought about going up O'Shaughnessy, but my left was really tight and so did an out and back.

10:45 pace

Beautiful day along the Great Highway: grey and over cast but no wind so no chop and the surfers looked like the were bobbing in mercury.

Easy run 12:01 pace

short run, left leg really tight, didn't do the hills  as I had hoped.

10:06 pace

easy run with Hugo.

11:40 pace 

Easy early morning run with Hugo. He didn't really cooperate the first half, fine the second. Ran with my new Nike Lunar Glides, which I bought after Asics made the DS 16s kind of soft compared to the DS-15s, which suited me so well, especially for longer runs. The Nikes do seem firmer and a little heavier, but no problems so far. My right knee has been a tweaking a little.

11:09 pace 

No miles today, other than the two minutes of treadmill during Total Body Fitness class at CPMC. The class consists of different stations, each targeting a specific muscle group. You perform each exercise intensely for one minute before switching to the next, while the instructor barks out time and walks around, making corrections to form and technique.

575 Calories in about 55 minutes of exercise

Weather kind of nasty and had a pretty good tail wind for the first few miles, but it was pretty stiff going back with sand and salt water in face on the way back. I kind of like the bad weather to run in, once I get out there: it makes me feel like I am actually achieving something because I could be home warm and dry.

On the down side, my right knee has been bothering me for more than a couple of weeks now and is painful today (Monday) as I write this. I think it may have to do with muscle tightness so I will have to make sure I stretch today.

 10:41 pace 

I started a class this past weekend at CPMC that was recommended to me by my PT: Total Body Fitness. More like Total Body Soreness! But I think I will buy a ten class pass and do that every Saturday. They also offer gait analysis and make recommendations for corrections with follow up visits. I may give this a try, because since the accident, I have had one little injury after a another and it is keeping me from running and enjoying it as much as I used to.

UCSF also offers a similar thing but from the look of it, it is more comprehensive and includes running with a small group. The waiting list is at least 6 months long, but I put myself on it and will see when my turn comes up. They also do a full body analysis as well, including VO2 Max, body comp, et al.

9:36 pace, including an 8:12 mile

 Fastest I have done for a while. 

Longest run in a while. Warm day Ran the length of GG Park and along the seawall at Ocean Beach. Nice day, lots of people out, strolling lounging, taking pictures in front of the cherry blossoms. A good day to be out running.

Suffered from stomach cramps starting at the end of mile 7 and had to walk a lot of the final 1.5 miles. Very uncomfortable. My son was sufferinf similarly when I got home, so we both must have gotten some minor bug. Certain passages of the run did feel very good though.

10:41 pace 

Ran/walked to my Total Body Fitness Class at CPMC

10:40 pace 

Ran to my core class at CPMC, took class and then ran another two miles to meet Vicki & ALe at Chrissey Field.

Class was good, so was the run. The PT who gives the class seems very sure that my knee pain (near the bottom of knee, on the outside) is an IT band issue. Anyone out there know good ITB stretches?

Between all the new work I have and the knee, I have not really put much effort into running recently, hoping the pain would go away with rest. Seems I will have to be more, not less active about doing something to alleviate the pain, which, to be honest is not too bad. Mostly I was afraid if making a minor injury worse.

10:43 pace 

ran to TBF class

10:09 pace 

short run w/ Hugo

11:30 pace 

run to TBF

10:10 pace 

run to TBF

10:12 pace 

short & easy with Hugo

12:30 pace 

run to TBF

11:45 pace 

12:10 pace

+ strength training 

12:11 pace

+ strength training 

Working two contract jobs the last 2+ months virtually eliminated my running and I have put on 7-8 pounds. One firm has just hired me on full-time and now I have to get used to working for someone else (and commuting!) for the first time in about 15 years. It is going to take real effort to fit running in to my schedule. I think I'll have to get up and do it in the morning before my son gets up, and then 1 or 2 runs on the weekend. As a night person for most of my adult life, this will be hard. Logistics will be easier I think, when my son starts his new school in the fall. On the plus side, (apart from having steady work!) there may be opportunity for me to run on trails close to the office at lunch.

I am going to try and take it easy at first and focus on getting doing frequent and shorter runs, following advice I have seen given here.

base miles 12:50 pace

11:09 PACE

12:11

12:09 pace

11:07 pace

11:06 pace

I finally got out a few times this week. My left thigh still feels tight but overall I felt good and so went up and over the hill to Glen Park.

11:16 pace

left tibialis anterior tight 

11:07 pace

plus weights circuit @ gym 

11:22 pace

11:53 pace

10:59 pace

Ran trails in Glen Canyon. Slow going. Should have warmed up more by running a couple of laps around the field.

12:50 pace. 

Ran w/ Jim @ Chrissey Field.

Calves tight from yesterday's run in Glen Canyon 

11:05  pace

11:07 pace

Went to Maui for the first time. Beautiful. I ran and did a little scrambling on the rocks as well. A lot of up and down hills.

12:22 pace 

Maui. Same as before, with no tide pools, just up and down hills. Stunning.

12:15 pace 

45 minute circuit @ the gym

Run/walk  with Hugo.

12:29 pace 

slow run w/ Hugo

11:53 pace 

10:32 pace

 raining 

10:25 pace

10:51 pace

10:23 pace

11:18 pace