Great treadmill run. This is not a typo.

Oh, we can be heroes, just for one day

Today's run (treadmill): 3.5 miles
Yesterday's run (treadmill): 3. 2 miles
Tuesday's run (treadmill): 1.25 miles
Last Sunday's run (street): 4.1 miles

It snowed this week and the streets have been very unfriendly for runners. The treadmill likes to use these times to prove its worthiness to me. Over the years I have learned to appreciate the indoor option but that doesn't mean I particularly like it. Our FreeMotion machine has been a big improvement over the tortured Sole F63 it replaced and I am grateful for that. Today it was my hero.

I worked from home on Tuesday. Although I had an early video call, I managed to squeeze in a short treadmill run. Very short. But every mile counts and I'm counting that one. I worked from home on Thursday, but limited my exercise to multiple shoveling sessions in order to get through 13" of snow. It turned out to be a good leg and upper body workout, especially when digging out the huge snowbanks at the end of our driveway that were left by the town plows.

I stayed home yesterday because the Long Island roads were still a big mess. I dutifully hopped on the treadmill and cranked out a three miler, the same distance I would have done had I been able to run on the road. I approached yesterday's run like a 5K, starting easy and increasing speed as I went. The last half mile was run about two minutes per mile faster than I've been averaging this year.

This morning I noticed that the streets were relatively free of ice and snow. Unfortunately, the sidewalks were buried under three feet of snow, leaving no place to escape from cars on the road. I elected to run inside.

For those of you who are expecting me to write about how today's treadmill run was just terrible because treadmills are soooo boring I'm afraid I must disappoint. I put on the cable music channel and was rewarded with some great songs. I only wore my Kinvaras and compression shorts and set the treadmill's fan to "stun", so I felt cool and dry most of the way through. I didn't attempt the same challenging pace as yesterday, so the run felt much easier. Dare I say, enjoyable?

Even though I could have gone longer, I elected to cap it at 3.5 miles. Rather than duplicate Friday's progressively faster pacing that left me worn out by the end, I finished feeling energized. I liked that feeling and the treadmill is my friend. At least for today. Tomorrow may be a different story.

I'm running again, if you call this running

The 12/6/14 run that started it all

Today's run (treadmill): 3.25 miles

Recovery should happen slowly and in stages, and that's the plan I've been following over the last four weeks. Last year at this time, I was training for the Brooklyn Half using the Hal Higdon intermediate plan. That required some type of running workout nearly every day. It was a mixture of long and easy base runs, short and fast speed drills and 3-4 mile tempos. I could manage that because I was injury-free and had a very flexible schedule.

One year later, conditions are different. I have a long early commute four days a week and my running comfort has been compromised since December 6. That's when I let my ego get the best of me and foolishly overextended myself to prevent another runner from passing me on a long road. The symptoms I had the next day match the ones I have today.

It's been a roller coaster of recovery since then. A race in late December, along with the New Year's Hangover Run, reignited the pain and soreness. An icy and snowy January and an unusable treadmill provided time for healing. By the time we acquired our new Freemotion unit, I was ready to return to the run. So ready, that I did a high intensity workout that (unfortunately) produced some serious pain near the end. One week later, I suffered through an extremely painful three miler. It was the last time I'd run until yesterday's session.

Which brings me to today. After yesterday's encouraging experience on the treadmill, I considered taking it to the street this morning. It had snowed all day on Saturday and there was still a coating of powder on the roads. I opted for the treadmill and slightly increased both my speed and the length of the run. The soreness was there, but it was fully tolerable during the run. Like yesterday, it felt better as I went on and the soreness is responding to the massage roller.

So I've transitioned back to running, but I'm doing it a lot slower than I had before my injury. The things I like about running (fresh air, changing views and the sense of forward progress) that come from being outdoors, are absent. When the weather gets better, I'll run outside and take it easy. I think I've finally learned my lesson but I hope I don't get challenged to race anyone too soon.

Restorative running

Today's run (street): 3.25 miles

This morning was made for running -- 47 degrees, with sunny, cloudless skies and a minimum of wind. I had thought about going out around 6:00 AM, but instead opted to return some emails that came in overnight. I recently established a new business and did an email marketing campaign on Monday. That yielded a tsunami of responses and it tied me up most of Tuesday.

I still got out fairly early this morning. It was around the time that moms and dads stand outside with their little ones while they wait for the elementary school bus. It seemed chilly, so I wore a short sleeved running shirt with a light 1/4 zip and running shorts. Despite the 47° temperature, it felt cold while I waited for the Garmin to kick in. I knew, once I got going, that I'd start to feel more comfortable. I did warm up quickly, but I never felt too hot. Low humidity made all the difference.

Just for a change, I mapped out a new combination of roads for my run. I've been wearing my Pure Drifts for pavement runs, and the Kinvara 3's for the treadmill, and it's been an improvement at both ends. I felt a little tight when I first set out, but quickly got my rhythm. It was one of those rare runs that felt nearly effortless. And it was an opportunity to enjoy the run while it happened, rather than merely appreciating that the hard work had ended.

Although I only achieved an average pace, I was very happy with the run. I felt good, the sun was shining and the people I saw along the way were friendly and positive. After hours and hours of laptop intensity, it was the perfect way to re-energize, recenter and refocus.

Definitely the second title

On the road

Today's run (street): 3.3 miles

Even before I run, I'll usually have a good idea of what I'll write in my daily post. If my plan is to go out for a few miles, the variables are basically the route I'll take and how I performed. Today was different, I'd decided to try a return to the road. That invited the real possibility that I'd undo all the recovery work I've done over the past seven days. I wondered if I'd title today's post, "Too much too soon", or "Victory on the road."

I was genuinely nervous when I stepped outside. I took extra time to do some dynamic stretching, especially with my right leg. The GPS took its time to acquire signal but it finally went to ready state. I hit the start and set off in my usual starting direction, hoping for the best.

The first test came quickly, just 50 steps away from my house. It was here that my hip injury announced itself two weeks ago, causing me to immediately stop my run. No problem this time. One hurdle cleared.

The next point of concern came up three minutes later, near the top of the first road on my route. That was how far I'd gotten the last time I attempted a street run. The pain at that time was excruciating. Later, it took almost an hour, an ice pack and an Aleve before it began to feel better. I cringed when I passed that point today. Happily, there was no pain.

I continued on, feeling increasingly confident as I made my way through the first mile. My hip felt okay, but there was some tightness. I was running very easy and that probably helped. Around mile two I started to detect a dull pain around my hip. It was barely noticeable but I became concerned that I was pushing my luck. I was about a mile from my house, so I considered my options. I could either walk back home, or continue along my route. I chose to keep running.

The final 1.3 miles went fine. By the end, I knew I'd done no harm to my hip. The important thing was that I'd successfully completed a run on pavement. Hours later, my hip still feels fine. We had a family get-together in the afternoon and I didn't notice my hip at all. The question is, do I go longer than three miles tomorrow? Further, since this injury has improved with rest and careful workouts, is it necessary to keep my appointment with the orthopedist next week?

Appreciating the obvious

Today's run (street): 2.5

In a recent Runner's World's "Daily Kick in the Butt", there was a quote that went, "Relish the bad training runs. Without them it's difficult to recognize, much less appreciate, the good ones." I thought about that quote on my run this morning as I made my way along my usual route. The run felt great and I could tell that I was pacing well. It was indeed a "good one."

The trick is to have more good runs than bad ones. I can usually tell within the first 10 yards of a run whether I'm in for a good or bad experience. Sometimes I'm fooled and a good run will turn bad. I've had times when I felt I could run all day but, after a few miles, I was questioning whether I'd make it back home without stopping.

On the other hand, there are times when you get a "second wind" that completely changes how you feel and what you think you can do. I recall a treadmill run a few months ago, when I was self-bargaining to keep going until I hit the 35 minute mark. I had nothing left until - suddenly - I felt boundless energy. I ended up running for over an hour that day. I only stopped because I'd run out of time.

Why are some runs better than others? Sometimes it's circumstantial. You're tired, feeling ill, had too big a lunch, or hadn't properly trained for the workout. Other times the cause is not so clear. While we always look for a reason when a run goes bad, we often just appreciate the ones that go really well.