short run brings me back

I think I am back, but there is a long road ahead of me..

Recovery has taken far longer than it should have, but hopefully I will now be running again regularly.
My injury turned out to be a strained or inflamed Iliapsoas (a muscle in the hip flexor). After a few rounds of treatments with anti-inflammatory pills, the doctor finally gave me the go ahead to start running and exercising again (even though it is not yet 100% better), but he said not to go full out fast right away, but t to take it slow. I chuckled because even my full out running fast is pretty much taking it slow.

Today was the day to get back out there. I planned to do a short and slow run just to see how it feels. I went outside to discover that it had rained and was still misty and drizzling. I thought about going back in, figuring I dont want to slip or even just run in the rain, especially for a meaningless 3km run that is just to see how I feel. I can do it tomorrow.

Then I decided I am out already and, as Nike says, just do it.

So I did.

I ran 3.4km across Kishon at a very slow pace, and I had to stop a couple of times, but I did it. It is amazing how after just a few months of not running I suddenly feel so weak that even a slow 3km was difficult, but I also know that after a few runs like this my fitness will return quickly.

My leg felt fine. No pain. Hopefully I'll go out tomorrow for another short run.

running hard

Today was an awesome run. I wanted to run in the range of about 10km, so I went out on a standard 10km course - out 5km on the 375 to Tzomet Etziyona and back.

This course has uphill and downward trends in both directions, so it is pretty even.

I wanted to push myself more on this run and I ran with a lot of energy. I ran several intervals through the course where I ran at what I think is my maximum speed.

I finished the course strong and concluded 10km at 1 hour of running time. My watch said the pace was an average of 6:05 per kilometer. I am not sure how that works exactly, as 10km in 60 minutes should be an average pace of 6. so either the watch is doing its calculations wrong or a few seconds off (it was 60 minutes and a few seconds) makes that much of a difference.

if I can do this a few more times, I should start seeing some significant improvement in my average speed.

epic run with some great results

Today was an epic one for my return to running...

I went out planning a long run. I decided to do a route that is a circle - the Lamed Hei road - being from RBS out to the 10 - 375 to Tzomet HaElah - 38 to Tzeelim and back up Tzeelim to RBS. This is a route of about 18km. The distance is one aspect of it being epic for me right now, but the commitment is another aspect.

When you run an out and back, even if you add little side detour runs to add distance, you are not really committing, mentally - you figure you can always turn back - if you aren't feeling well, if the run isn't going well, whatever. When you run a circuitous route, at a certain point there is no turning back. Sure, until you get to the point of no return you can change your mind and turn around early, but mentally by choosing to run a circuitous route you have committed and you just go do it.

Just a couple of km into the run I came across the BS running club members out for their 22km run - they were taking a water break. That was nice - I have not seen them in a while nor run with them, and now I did, even if just for a few moments. Then I cut up to another couple of friends who were out for a 12km run, and I ran with them for about 1.5km. Then I was back to running on my own, with the running club out in the distance.

I hit the 10km mark just under the hour mark, which is another point that was epic for me, though the first 10km of this route is mostly a slight downhill. I knew the last 8km would be much more difficult, with both the Zechariya hill and the Tzeelim hill - both 2 and 3km hill climbs that are pretty steep.

At about 10km I finished the water I had been carrying, and then just chugged on. It was a great run. I felt strong until nearly the end. At the end I added a small amount and finished at 18.5km. My average speed was only slightly slower than Tuesday's 15km run, but this was a much hillier route.

So, overall a great run on a beautiful morning.

Back on the horse with a new record distance

Taking two days off after a lousy run really turned out to be a great idea, even though it was not really planned. Sunday I could not run because of scheduling issues, and Monday I woke up a bit later than usual and woke up tired after going to sleep very late on Sunday night, so a run was out of the question.

Last night I was exhausted and went to sleep earlier than usual, and woke up earlier than usual as a result. I was feeling great and when I went out for a run I was undecided as to whether to go for a run of about 9km or to try for a long run.

I started off with 3km out to the end of Kishon and back, as that is flat and it is a good stretch to start with, both as an addition to another distance without having to run out too far and possibly get stuck somewhere, and just for a nice flat start.

I was feeling strong and great so i decided to go for a long run. I ran out to the 375, and with a couple of additional detours to add a bit of mileage, such as turning left on the 375 towards Gush Etzion for about 500 meters, and then turning towards Neve Michael for another 500 meters out and back (each way), I only had to run a short distance past the satellites, and by the time I got home I was at 15.5km. Another record distance for me since returning to running.

And, not only did I hit a new record distance, but when I looked at my watch I discovered I had shaved a fulled 11 seconds per kilometer off my speed from my recent previous runs, both long and short. I felt great the entire time, but I was surprised to see such a significant boost in speed.

One thing I did differently is that I took water with me and drank a bit on the road but planted it for my return run when I might be feeling a bit weaker. So, I drank a bit along the way, and maybe that helped, but in general I was feeling strong.

Don't give up after a bad run. or a bad day at anything else in life. Get back on the horse and try again another day.

back in Israel with a new record..

Having arrived back in Israel from the USA yesterday, I was conflicted as to whether I should run a long or a short run this morning. I suspected I would not wake up early enough anyway, but if I would, should I keep it short as my body might be tired form the travel, or should I go for long as I have not yet run long this week due to the travel schedule?

I woke up early enough, so that was not a problem.

After a momentary glitch with some pain in a foot that almost made me bail on the run at the very beginning, I persevered and continued running. The pain went away a just several moments later. I felt really strong and decided I would try to go for a long run.

Everything felt great until the last 2 or so kilometers when I felt worn out. I finished with 14+km, a new high since my return to running, and according to my GPS watch my speed was also just slightly faster than it has been until now.

It felt great to be able to come back and run like that right away, especially with the addition of hills here that don't exist in Chicago. Maybe the "high" of being back home gave me that extra boost...

winding down in Chicago

Today's run might have been my last in Chicago. I am not sure I'll get one in tomorrow. Today I ran 6.5km through the neighborhood. I didn't have a route in mind, just went exploring. I wanted to run through one of the old parks we used to play in. It used to have a little zoo and a duck pond, though I had heard a few years ago that they got rid of the little zoo.

Indian Boundary Park seemed much smaller than I remembered it, but they say the size is the same. Anyways, had a nice run. Good weather, though a bit humid.

I would have thought running flat would have improved my speed, but, alas, it did not. This might just be my new speed.

It has been fun, and I am happy I was able to run a bit and temper the amount of food I have been eating with burning some calories by running. Maybe I'll get one last run in tomorrow, maybe not. There is a forest preserve trail I would like to run on if I get the chance.

Breaking through

Since I started running regularly again, I have limited my topside in distance to about 10 kilometers. I have run as far as 10.5, but I have refrained from letting myself hit the 11km mark. I felt I could probably do it, but I really was not yet ready for it. I needed to build up strength before going to the next level, breaking through the 10km mark.

Last night I decided that today would be the day. I have been running well and feeling strong, and while I am still slower than molasses I am at least noticing a slight increase in speed even when going the longer distances.

And I just ran 12 kilometers, without walking, without taking breaks, without struggling, and at the same consistent speed I  have been running at in my most recent runs.

Feels great!

Running Two Weeks Straight

It has been a long time since I wrote here. The truth is that after the Tiberias Marathon in January I got into a rut and hardly ran for a while. i just felt like my body needed a break. At the same time I could literally feel myself getting more and more lethargic by the day, and gaining more and more weight by the day.

I did not plan to run the Jerusalem or Tel Aviv marathons, and I did not run them. Interestingly, as the dates for these marathons approached I began to feel bad that I was not running in them, and that urged me to decide it was time to get myself back into running. Sure enough, starting off slow and with short distances, i went into an intensive running streak for nearly three weeks. The first week I ran just a couple of times, but then I went two weeks running every single day. There were days in which I could feel my legs were tired, and on those days I kept it short - 5 or 6km, and slow, but most days were in the 8-9km range, and some days were in the 12-13km range.

By the end of the 2 weeks, I was feeling strong again. I am looking forward to a strong summer of off-season running, and then getting back to the marathon training.

One thing I really enjoyed about the running these past few weeks is at no time did I put on my GPS watch. i ran a very natural pace, completely based on how I felt. It is really a joy running without looking at the watch constantly to make sure you are not running too fast or too slow.. I am considering that next marathon season I will run with no watch and run the marathon naturally paced and not watch or expectation paced, and see what happens.

Keeping up, or not

For a multitude of reasons, since I ran the marathon, my running has been very sporadic. I have run no more than once per week, and have gone a number of weeks in a row without running at all. Even when I did run, most of the runs were in the range of 12km.

It makes sense to me. I never considered myself a real "runner". I ran because I had a goal. I achieved my goal, and then my motivation to continue running tanked. So I let all sorts of schedule conflicts get in the way and stop me from running on my scheduled running days.

The truth is that even though I am not a real runner, and have not really developed a "love" of the sport, it has a lot of benefits that make me want to continue, for now, at least on some level. Playing baseball and basketball for the past 10 years never helped me lose as much weight as I lost running for four months.

So I am trying to make the time to run, when I can.

I went running this past Friday. I ran with a friend, and we ran 12.6km at a reasonable pace - much slower than what my average was during marathon training.

I must say that I was completely wiped by the end of the run (though I still played in my regular Friday basketball game a couple hours later). Not only that, but two days later and I am still sore from the run.

That is pathetic. 2 months ago, 12km runs were my bread and butter. They were the basic staple of my week. They were the short runs. I could run then 18km - 21km without blinking an eye - no soreness, no feeling wiped out, etc. Only if I ran above 24km or so did I start to feel like I was really working (unless the run included a lot of uphill running).

Clearly, the drop off is much quicker than I anticipated.

Thinking about that made me also think about the drop off in other aspects of life - if you don't keep up with something, you lose it.

That is true in every aspect of your life. In your studies - if you do not review what you have learned, you will forget it. If you do not keep up with your relationships, they will move on and your friendship and love will wither and disappear. If you do not keep up with your skills, they will disappear.

post-marathon run

Friday morning I went on my first run since the marathon.

The run was good. It was an easy 12km run through the Yishi Forest trail. Now that I am not concentrating on training for a marathon, I was actually able to enjoy, a bit, the beauty of the trail itself. Because of the light rain we have had, the trails are bursting with green.

The run was good, and I felt good. I just could not figure out how I was able to run a marathon!

I ran 12km at an average pace of 5:35/km. Then later I went back to playing at my regular Friday morning basketball game, which I dropped out of the past 6 weeks to avoid any chance of injury coming up to the marathon.

I am thinking right now that I am going to stay at low level running for a while. I will not train for another marathon, as far as I can see. I have nothing to gain by it, and I am not looking to improve my time by a few minutes. I wanted to run a marathon, and I did it. I am not looking for more.

Now I can continue running low level, as a health factor - keep the weight down, cardio, etc.

We'll see if that changes, but right now it looks like that is the direction I am going..

have not run yet

I am experiencing a certain amount of "post-marathon" blues right now. after being focused for so long on one goal, and now having completed that and not yet focusing on a new goal, it is normal to feel like this....

I have still not run since the marathon. I might do a short 5km run this evening. My body still needs to rest and is not ready for a real run. When I run down the block I still feel the weakness and soreness in my joints, even though generally I feel good.

Will I continue running? I still don't know. I will for now, at a much lower level. We will see how that continues. Probably once or twice a week. I will use it as a way of keeping the weight down, staying healthy, etc.

Who knows - maybe I will concentrate on 10km races instead of marathons for a while. Or maybe I will feel like 10k is not enough and I will want to do another half or even full marathon.

Or maybe I will find something else to do.