Pride goeth before the run

Our patriotic flag courtesy of a local Realtor

Today's run (street): 5.1 miles

The route

Happy Memorial Day weekend. I kicked off this morning's run with a couple of bruises to my ego. My plan was to expand my route beyond my neighborhood and run in a nearby business park. I was five minutes into the run when I heard a cheery "Good Morning!" from a runner who'd come up and passed me like I was standing still. He was no kid either. I wanted to yell, "Hey, I'm slow because I have a herniated disc!", but he was already out of sight. Plus the fact that my slowness has little to do with the disc issue at this point.

A couple of minutes later, I detected motion to my left and saw a teenage girl pass me by. She was really moving, smartly sticking to the sidewalks for safety. I've developed a fear of our neighborhood sidewalks, whose uneven surfaces have caused me to trip a few times. This young woman gracefully floated by with no apparent concerns about that happening.

After those experiences, I resigned myself to jogger status and settled into my run. I crossed the middle school field that leads to a path to the business park. I hadn't decided whether to run one or two laps around the main loop because I'm still avoiding hills whenever I can. I went around once and followed that with a half loop before heading over to an adjacent neighborhood. The temperature felt even cooler than yesterday and there was a noticeable wind coming from the west.

Yesterday's run felt much harder, but I had run a minute per mile faster on Friday. I didn't worry about my pace (not that yesterday's was anything to brag about) and that made the experience extremely enjoyable. In fact, I felt I could run all day until I was a quarter mile from home and began to fatigue. It's been a long time since I've covered five miles and my conditioning  reflected that. Still, it was my longest run this year, if only by a tenth of a mile.

Until I am fully free of my injury I'll continue to focus on distance rather than speed. I've always found that when my base is solid, the speed will come. As long as I keep doing these long, easy runs, I should get myself back to a 6+ mile base by mid-summer. At that point I can decide whether I'm ready to think about performance and a possible late summer 10K.

The highs and lows of running shoes

Kayano & ISO (L), Virrata & Kinvara (R)

Today's run (street): 3.5 miles

I've fallen down on my plan to continue my weekday workouts. Three weeks of testing alternative running machines made it easy to stay on schedule. I did those sessions at the end of my work days and left the office immediately afterwards. I did surprisingly well with those afternoon workouts and they really energized me for my long drive home.

I'd done no workouts since Sunday's Runsketeer run at Bethpage so I went out this morning for a loop around the neighborhood. The weather was surprisingly cool - not even 60° - so I put on a fluorescent orange long sleeve running shirt and shorts. I wore my Saucony Triumphs to compare my last experience with the Kayanos.

I like both pairs, but I'm still preferring the lower, more minimal design of the Kinvaras and Virratas. SIOR, who is switching to ultra cushioned Hokas, pointed out that my flat arches better match low drop running shoes while higher arched runners like her prefer a wider variance between forefoot and heel heights. I feel it's wasteful to invest in new Kinvaras while I have two pair of almost-new high end trainers, but I'm going to run in my well-used Virratas this weekend to see if I do better in them.

My disc issue is almost completely gone, although I still have a slight flexibility issue in my left hamstring. That's causing me to land off-center on that side, resulting in slight mashing of my foot near the front. I'll be curious to see if that condition appears with the low platform Virratas.

My run this morning went fine, although I did feel some aerobic challenge throughout the run. It's hard to believe it was just a year ago that I managed through the Brooklyn Half. I have a long way to go to get to my 10K base.

It's a three day weekend and that will provide time to string together three more runs. I really need to get out of the 3-4 mile rut and start edging closer to five or more. My orthopedist discouraged trail running while recovering from my disc injury, but I may be ready for a return to Stillwell at this point. I'll be happy if this cool weather continues on Saturday. I want to enjoy the spring as long as I can.

Runsketeers at Bethpage, the long and the short of it

Humid and happy

Today's run (Bethpage trail): 4 miles

In keeping with our plan to do at least one group run every month, the Runsketeers got together this morning on the Bethpage trail. SIOR and TPP were aiming for about eight miles and I wanted to do four. I met up with the speed twins halfway through their route which worked out perfectly.

The weather was very humid this morning, but not too hot at 8:00 AM. TPP and SIOR came through the Haypath Road trail head and we began running together at that point. Our plan was to go two miles north before our turnaround, which would get us to our targeted distance. We immediately found ourselves yelling to a runner that SIOR thought she knew.

Who she'd never met in person.
Who actually lives in Atlanta.
It wasn't her.

Once the woman disappeared from our sight (I'm guessing she went in search of a restraining order) we settled into our run. I'm still at the slow end of the spectrum, but my buddies stuck with me for a while before opening up the throttle. They stopped and waited a few times for me along the way, and we were all running together when a guy passed on the opposite side and yelled, "Hey, Emerging Runner group!" It was Jonathan and his wife, who I'd met along the same trail about a year ago. We saw them later after our turnarounds.

I'm still recovering from my disc rupture, so I've been keeping my speed moderate to prevent re-aggravating my injury. Today's 4 miler was an improvement over Friday's experience. My stride is getting back to normal and my foot is no longer being mashed to the front each time I run. It feels like progress.

As tradition dictates, we headed over to Starbucks for our post-run café. I was the last to arrive and I walked in regretting that I didn't bring a change of clothing. The humidity had soaked me like a sponge.

Apparently, the guy sitting next to TPP had been giving her a hard time before I got there. SIOR was explaining the situation to me as she helped me clean up coffee I'd spilled all over the counter because I still can't open a Starbucks milk container correctly. I wasn't sure what the full situation was, so I positioned myself between the guy and the Runsketeers when I sat down. Nothing happened, but I'm still curious to know the details.

We had our usual conversation that veered from subject to subject like a pool ball. All too soon, we needed to head out to meet our day's obligations. I really had a great run today and also loved our part two. I can't wait for our June outing!

The hybrid versus elliptical question

$9,300 and no cup holder!

Today's workout (elliptical): 45 minutes

This morning was a washout so I decided to do today's workout indoors. I could have used the treadmill, but I decided to elliptical. I was mostly curious about how a plain old elliptical trainer would feel compared to the three "alternative" cardio machines I've been testing.

"Been testing" is the operative phrase here. We've all finished our formal workout sessions and documented our experiences. That feedback, plus the data generated by the machines, will help the organization determine the value of these models. The test team, who have been asked not share their opinions up to this point, will be brought together to compare perspectives. I'm curious to hear which machines people liked and why they liked them.

The average cost of the machines I tested is about $5,000. Our Pro Form CE 6.0 elliptical cost less than a tenth of that. There's no debating that a $5K unit would be better constructed than a entry level elliptical machine. But do you really need something like that? After a few minutes on my elliptical, I started to appreciate both sides of the argument.

Although my Pro Form machine feels about as stable as a seesaw, it does exactly what it's supposed to do. It has various levels of resistance and, after 45 minutes, I felt properly worked out. On the other hand, the hybrid running machines (2 out of the three especially) felt rock solid and the dynamically variable stride length provided another dimension to the experience.

It's not clear to me that it's worth spending an extra $1,600 to $8,900 (not a typo) to attain that dimension. If I did most of my workouts on fitness machines I would want to have a rock solid unit with the flexibility to change my stride. Since I use my elliptical as an occasional cross training tool, buying a big expensive machine would not be wise or practical. However, if these hybrid machines provided a true run-like experience, I'd view and value them in a much different way.

Brooklyn Half retrospective

Good luck to KWL and FS tomorrow!

Today's run (street): 3.4 miles

One year ago, it was the eve of the Brooklyn Half marathon, the biggest race that I've ever entered. I'd trained hard for this half and followed a modified version of the Hal Higdon plan. I did progressively longer base runs every weekend and managed to fit in speed workouts every week. Except for the fact that I'd taken on a consulting engagement that caused me to drop my weekly mileage from 24 to 16 for the last two weeks, I'd felt prepared.

I ended up having a tough race and wound up in the medical tent after I'd finished. There was nothing I could blame it on. I wasn't injured and the follow up I did with my doctor (including a stress test) revealed no health issues. So far, I've run one good half marathon and two disappointing ones. I may not be built for that distance. Perhaps I should stick to 5 and 10Ks.

Making our way to the corrals last year

I did have a great time with my friends and the experience of running a big NYRR race was not lost on me. When I think about my disappointing performance, I try to keep in mind that I held a competitive pace (for me) for the first 5K. My race went off the rails once we left Prospect Park, but the final minutes running to the finish line along the Coney Island boardwalk will remain an indelible memory.

One year later, the idea of running a half marathon is more of an abstract concept. The long winter and my ruptured disc kept me off the roads through much of the first three months of the year. The elliptical and treadmill sessions I did to maintain my fitness took a toll on my base conditioning. And as we runners know, when preparing for long distance racing, it's all about the base.

Even though I haven't done a run over five miles since New Year's day, I've seen great improvement with my injury recovery and I'm preparing to do at least one 4+ mile run this weekend. Today was a work from home day and I only intended to run about 3 miles before settling into business mode. I ended up going almost half a mile longer. While it wasn't a fast run, it felt a lot more natural than it did last week.

My running goals one year ago are much different than they are today. Racing is still on the table, but it will be a few months until I'll be able to maintain a competitive pace throughout an entire 10K. I saw an announcement that the Dirty Sock race will be run for the 10th time in August. I've had great experiences running that race, but it's a tough trail run. I may be better off targeting Cow Harbor in September for my return to the starting line. I just need to be careful that I don't push too hard and set back my recovery progress.

Goodbye pain, hello speed

Illustration by Mr. Emerging Runner Jr. 

Today's run (street): 3.9 miles
Yesterday's run (street): 3.6 miles

Happy Mother's Day. We did most of our celebrating yesterday because we had a lot of stuff to do today. That meant family time during the day, followed by an early dinner at our favorite place. This weekend also included a couple of sunny outdoor runs for me that felt close to normal. The gating (or gaiting : ) factor is my stride that feels constrained on my left side. It's causing my left foot to land differently, so that it jams up against the front of my shoe.

Both of my weekend runs were pretty much the same, although they were tougher than they should have been. The issue wasn't my disc problem. Part of it came from an extremely heavy pollen count and high humidity, especially today. I'll also blame the minimal road work I've done over the past couple of months. My street runs are generally longer than the treadmill and elliptical workouts that I've been doing. Plus, these outside runs produce a lot more impact than fitness machines.

The bright spot in today's run happened near the end when I came down a long stretch and saw a couple walking in the distance. I picked up the pace to pass them and held it long enough to determine that I wouldn't cause a relapse of my upper thigh pain. My overall pace for the run was still very slow, but that last quarter mile was in the mid-8:00 range. No pain during or after.

Tomorrow I'll finish up the formal testing of alternative running machines. I want to keep the momentum of weekday workouts after this program finishes. I don't like using the locker room at my company's fitness center, but if I schedule my workouts for the end of the day, I can towel off with gym wipes and then head straight home. That's what I've been doing during this testing period.

Over the weekend, my son created a running graphic for me (above) that looks like some of the artwork I've created for this site. I like his running man (or woman!) and I think he nailed both the concept of running and a forward leaning stance in karate. I haven't had to combine those two things to date, but if I do, I'll have an icon to represent it!

The five dumbest things I've done running

This week's workouts (Hybrid running machines): 60 minutes total

I'm running smarter these days, carefully easing into runs on my local roads and doing a majority of my workouts using non-impact fitness machines. I haven't always exercised good judgment when running and that has led to some bad outcomes. Here are the five dumbest things I've ever done while running.

5. No warm-up full-on sprint at the track. I had only been running a few months and I decided to see how fast I could run 100 meters. I don't remember my speed, but I do remember waiting over a month to get over a groin pull.

4. Tripping on the edge of my driveway at 4:30 AM. I had finished my morning run and came off the road where my toe caught a slight rise and I hit the ground hard. Lots of cuts and scrapes, a possible hairline fracture of one finger and scars on my knee that didn't fade for three years. As bad as that was, I was running again the next day.

3. Getting completely lost on a trail run. I was running at Muttontown Preserve when I found myself caught behind a large fence that separated me from the trail leading to the exit. It was freezing and snowy and I had to bushwhack between thorny bushes to get to a barbed wired fence that I was able to climb over and then jump down six feet to the ground.

2. Running a half marathon with a knee injury. I'd hurt my knee the week before the LI Half and decided to run it anyway. My knee was sore at the start and getting sorer every mile. I considered dropping out at the four mile mark but chose to continue. I had a bad race and spent months running on that injured knee. If I'd DNS'd I would have avoided a long, frustrating recovery period.

1. Continually re-aggravating my current disc injury. I'm not sure if I caused my original problem by "racing" a neighbor who was also doing a neighborhood run. I have no other explanation but every time I was close to recovery, I managed to do something to make the injury worse. Usually that involved turning a good run into a bad one by pushing my speed too far. I'm hoping that cycle has finally been broken.

I've had two decent workouts this week. Today's session (on a hybrid machine) came the closest to running that I've ever done on a piece of gym equipment (not counting a treadmill). Tomorrow I plan to do another outside run. My hope is that my form will continue to improve and the residual discomfort will lessen.

Two runs and a Trailview hike

The view from Mt. Olympus

Yesterdays run (street): 3.25 miles
Today's run (street): 3.4 miles

The first story I saw on the local news this morning was a feature on the LI Marathon/Half Marathon. The race happened today and if it weren't for my current injury, I'd probably be participating in one of the races. One year ago, I was in my last two weeks of training for the Brooklyn Half Marathon. That turned out to be a disappointing performance, but it was a really fun experience. These days I feel like I'm a million miles from doing that. 13.1 anyway.

I'm trying to maintain some perspective in terms of my current running expectations. Three weeks ago I would have been thrilled to run a mile without experiencing acute and constant pain in my hamstring. Last weekend I made great progress with my recovery with a couple of slow but mostly pain-free workouts. I've made further gains this weekend, although they weren't as dramatic as last week's.

I also hoped to improve my speed over Saturday's and got off to a good start. There was residual discomfort and tightness in my leg but no real pain. I moved along well and tried to focus on opening up my stride and getting more power off my back leg. Like yesterday, it felt like a tough workout. After mapping today's run, I calculated my pace. My improvement over yesterday: one second per mile!

Another carved tree in Trailview

The weekend weather has been superb so my son and I decided to visit Trailview park for an early afternoon hike. We like Trailview for its simplicity and the fact that it has a few technical sections. A couple of minutes into the hike, we saw a large oak tree with the word PROM carved into it in six inch high letters. We were flabbergasted, disgusted and saddened to see that someone had carved a swastika inside the letter O. There was more vandalism in other trees. My son said we shouldn't let someone's hate and ignorance ruin our experience.

We continued our hike until we reached "Mount Olympus" and watched from that overlook before turning back. I did pretty well on the steep sections and I think the uneven terrain gave my quads and hamstrings some sorely needed work.

I may not be ready for a Half Marathon or even a 10K right now, but I am glad to be running outdoors again. Three more workouts on the test machines next week will further help my fitness without providing any aggravating impact. My motto these days is, "No pain, my gain."

So-so on the ISO

 

Today's run (street): 3.4 miles

I went out for a run this morning with the hope that I'd be back to pre-injury form. The temperature was in the high 40's when I first went out. It felt chilly, but once I got out of the shade I was glad I'd worn shorts. I decided to give my Saucony Triumph ISOs another try despite the difficulties I had last time with my feet getting crammed at the front. I did fine with the Virratas last weekend and I'd go back to them as my primary shoe if they weren't so badly worn.

While there was no real pain during the run, I did feel that now-familiar discomfort in my hamstring throughout the first mile. My gait felt restricted, but that dissipated over time. Even though I didn't burn up the road today, it ended up feeling like a pre-injury workout. I'm going to do some dynamic stretching before I go out tomorrow. That warm-up may help me get comfortable a lot sooner.

I paid attention to the Triumphs because I agreed to evaluate them for Saucony. They were the Spring 2015 Editor's Pick in Runners World based on their construction and cushioning. I realized, after spending time with both the Kayanos and these Triumphs, that I prefer a more minimal trainer. I know that I'm striding differently these days due to the disk issue and that could be influencing my experience.

As I continue to recover, I'll be curious to see if my opinion of the Triumphs will change as my stride starts feeling more natural. I had three great "running inspired" workouts this week, bookended by some good actual runs. I'm hoping the good running experience continues throughout the weekend.

A ruptured disc is an Annular event

Workouts this week (hybrid fitness machines): 3 sessions, 8 miles total

Well I'm back to weekday workouts and I feel better than I have in months. I suspect one reason for that is because I've added three more workouts to my weekly schedule. I've been testing fitness equipment and those sessions are providing me a lot of of additional energy. Committing to this testing forced a level of discipline that I really need right now.

Another reason I'm feeling good relates to the recovery progress I'm having with my disc problem. I finally had a conversation with my orthopedist who read my MRI and confirmed both a ruptured disc and torn annular ligament. The rupture may not completely heal, but the inflammation seems to have abated. The soreness is almost gone and I have no ill effects when or after using these alternative running machines.

I've done workouts (treadmill, elliptical, test units) almost every day for the past two weeks. Last weekend I had success running on pavement and on the track. Not quite where I want to be, but it was a big gain over the previous weekend. I'm planning to do a neighborhood run tomorrow morning and hoping to see even more improvement. I won't say much about the testing I'm doing except to note that the experience of running is very hard to duplicate on a machine.

Timely track run

 

Today's run (track): 3.25 miles

My son competes in Long Island science fairs because of an advanced research project he is doing in high school. Although most of these fairs are held during the school week, he had one happening today. That meant we needed to take him to the high school at 7:00 AM to meet the bus to the event. Usually my wife manages these logistics, but I volunteered to do it today.

It may seem like I was doing this to give Mrs. ER a well deserved break, but my motivation was more selfish than altruistic. Having to get my son to the bus forced me to get out early. I can be an awful procrastinator when it comes to getting ready for a run, but this worked out well since I was planning to run at the high school.

In the days when I'd run before work, I was on a split second time-table. I needed to allow time to get dressed and run my distance in time to get to my preferred train. Without that immovable deadline, I would have have taken twice as long. When I run with my friends, or have a race, I manage to get out on time. When it's a lazy Sunday morning, time usually slips by.

After I dropped off my son, I went to the track behind the school to start today's workout. When I arrived, I saw the usual suspects - 30-something women walking in a group, an older couple (also walking) and a middle aged man run-walking. It's always different people, but the mood and the rhythm is usually the same. Today I played the role of the middle aged man running slowly.

Yesterday's neighborhood run was a confidence booster. Although my running felt awkward, I ran relatively pain-free. I hoped for the same thing today. I did have some abstract soreness when I started, but no real pain, I tried to force a more natural stride but felt constrained throughout the first half of my run. I wore my Virratas and didn't experience the the shoe issues that I had with the Kayanos and Triumphs. I guess I'll be sticking with them for now.

I picked up speed with every mile and I think that was due to warming up enough to open my stride a little. The only negative was near the end, when I could feel some discomfort in my upper thigh as I ran. It was in the same place that I felt the stabbing pain last week. Today it wasn't painful, more like uncomfortable tightness. I reached my goal distance and stopped the run before that got any worse.

Well I definitely made progress this weekend, but I still have a long way to go. The important thing is that I can run without much discomfort or doing any further damage. I'll be spending a lot of time on non-impact fitness machines this week. I'm pretty sure they're helping me recover.

Passing the pavement test

Following the flattest route possible

Today's run (street): 3.1 miles

If my orthopedist correctly diagnosed me as having a herniated disc, I must be having a remarkable recovery. Based on what he told me, I should be having a lot more pain when running. That's not the case and I'm thinking of getting a second opinion. I'm still waiting to meet with this guy to go over the results of my MRI. It's taking a lot longer than promised, because he's canceled my last two appointments. This is the place that canceled my original appointment but didn't let me know until I showed up for it. I've just about had it with this office.

I've been using our elliptical machine at home and have also been testing hybrid running units at a different location. These no-impact workouts have helped me maintain some fitness without aggravating my disc problem. I'd felt incremental improvement in terms of pain prior to my run last Saturday, only to have it return in a big way during that run. Yesterday's one mile treadmill session was a test to see whether the pain was still present while running. I ran slowly and my gait felt awkward, but the stabbing pain from last week was gone.

There's a big difference between running on a level treadmill and hard pavement. I had hopes for a painless outdoor run, but feared it was too soon to expect much improvement. The temperature was only in the high 30's when I headed outside. I dressed accordingly and felt comfortable with the gear I'd chosen. Once my Garmin showed ready, I was off.

I wore the Kayanos rather than the Saucony Triumph ISOs this morning. The Triumphs made my feet feel squished at the front during last Saturday's run. The Kayanos did the same thing today. It's clearly related to my current stride and foot strike. Although I've continued to work out despite these running problems, ellipticals don't provide the same level of intensity as a treadmill. Due to that, I'm feeling some conditioning gaps when I run.

I started today's run along my usual route. The first left off my street goes about a quarter mile up a 2% grade. It's enough to notice, but usually not an issue for me. Today it felt like I was running up James Street during the Great Cow Harbor 10K. If you're not familiar with Widow Hill, it's the stuff of nightmares. For me anyway.

There was no real pain during the run, but my stride didn't feel very natural. I ran slowly to avoid triggering a problem. My plan was to do my distance and then evaluate both my fitness and my readiness for increasing mileage and pace. For a three mile run, it felt like a lot of work, but I'm very pleased that the soreness hasn't returned.

I'm going to add 10% more distance tomorrow and I'm thinking about going to the track to take advantage of that soft, flat surface. Someday, I'd like to go there to run intervals. Tomorrow my hope is to do a little more and hurt a little less.

Somewhere between running and not really running

Running-ish

Workouts this week (running fitness machines): 60 minutes 
Today's workouts (treadmill): 1 mile plus (elliptical): 20 minutes

I'm very fortunate to have the opportunity to participate in a test of fitness machines that mimic the motion of running. Unfortunately, I can't share the brands or models until after the study is completed. At this point I'm thinking that the only fitness machine that actually makes you feel like you're running is a treadmill. However, if you keep an open mind, these machines can provide a great workout.

The concept of running comes up a lot in discussions about the test subjects. It's probably more accurate to look at these fitness machines as variations on an elliptical trainer. If you don't like ellipticals, your opinion won't change much when using this new design. Runners who do like elliptical machines will probably appreciate the key differentiator: user controllable stride length.

I've had orientation sessions using three different machines that have provided distinctly different experiences. On the positive side, the lack of impact produces a pain-free workout. Each machine approaches the motion of running differently and my acclimation to the "running" process varied greatly, based on the design. Not so positively, I've noticed a slight pain in one heel and at the side of one knee, although this may not be related to testing. I had a stand up desk installed in my office and have been on my feet a lot more this week.

High stand-ards

The pain from my herniated disc has noticeably diminished but hasn't disappeared. My orthopedist has once-again canceled my follow up appointment, so I need to look into finding a different doctor. The improvement I've been seeing is encouraging, but I suspect that it may still hurt if I try another road run,

I decided to test the waters with a one mile treadmill run this morning. The forgiving and flat surface provided the best possible scenario for protecting my injured disc. I feared that the pain in my upper thigh that made Saturday's run a torture session would reappear. The pain didn't return, but my gait felt awkward throughout the entire session. I followed the treadmill run with 20 minutes on the elliptical, making it a well balanced, moderate workout. I may hit the road tomorrow and I hope it doesn't hit back.

Running without gravity

Can't resist ('cause there's no resistance)

Today's workout (elliptical): 36 minutes

After yesterday's difficult run, I was worried how my leg and hamstring would feel in the morning. I'd violated my doctor's no-hills rule and expected at least some soreness. Surprisingly enough, I felt great. That encouraged me to consider another run today. Mrs. ER debated the merits of doing that and suggested that I use the elliptical. I agreed and had a decent, pain-free session that didn't produce any post-workout soreness.

Today is my birthday and while I generally don't like to make a big deal of it, I do like our family tradition of celebrating with a nice lunch. I'm not talking kindai maguro at Le Bernardin. More like Japanese Pan Udon at Noodle & Company. It was a nice simple meal on a beautiful day.

After lunch, we stopped by SA Elite because I've been looking for a pair of lightweight track pants to replace my six year old C9's that were ugly when I bought them and have not improved with age. There were few options that fit the bill (or my size) so I ended up taking a pass. I'm participating in a test of "running machines" - hybrid fitness equipment that supposedly provides a "zero gravity" running effect. I wanted new track pants so I wouldn't have to wear shorts in an office environment.

I'll be curious to see how close these machines come to simulating real running. I'm really hopeful that it will provide that experience while providing protection for my current disc injury. I won't be able to provide many details until the results of the testing have been published, but I will report on whether it's helping with my recovery.

Runsketeer reunion: first spring run!

Our traditional selfie, courtesy of a random Starbucks customer (photo credit to TPP)

Today's run (Bethpage State Park): 3.6 miles

Take a look at the picture above. Why is this man smiling? Is it because he ran 3.63 miles today, his first run in two weeks? No, definitely not that. The reason for the smile comes from the people to his right and left. While I suffered through a difficult and painful run this morning, I ended up having a great time today. I will admit most of that happened once we hit Starbucks.

I've been feeling good about my recovery. I've still experienced pain in my left hamstring that's likely caused by my recently diagnosed herniated disc. I've tried a few easy strides along the halls of my office to better gauge my progress. Things have felt pretty good and I was both encouraged and excited to run with my buddies this weekend. But when the (blown and carbon) rubber hit the road, that familiar feeling of being stabbed in the leg with every stride was clear and present.

Our plan was to start out in our usual place, just north of Haypath Road. SIOR and TPP wanted to run longer than my planned 3 miles, so they arrived earlier and ran south for about 1.5 miles before turning around. I texted them when I arrived and SIOR texted back suggesting that I head their way so we could meet up on their way back. After just a few steps, I realized that this was going to hurt.

I took it slow but every step was painful. At least I could run. My doctor said I should avoid hills. Unfortunately, there are quite a few on this path. I made it to the top of a short, steep hill where I saw my friends coming from the other direction. We exchanged hugs and hellos and headed north together. There was no way I could keep up with them today (could I ever?) but they stopped periodically to allow me to catch up.

I had neglected to restart my Garmin when we met up. Fortunately I discovered my error at the point where I started so all I needed to do was double the initial distance to get my true mileage. We continued together but soon I watched my buddies disappear into the distance. I was not enjoying myself and it wasn't just the pain. I realized that the combination of fewer workouts and less intensity (the elliptical can't match the treadmill) has taken a toll on my fitness.

Somehow I made my way through the run and, as I approached my endpoint, I saw that TPP and SIOR were waiting near where I'd parked, talking to a person dressed in white. As I got closer, I realized that this person was on a bike and I was happy to see that it was TPP's paramour, JC. We caught up briefly and JC suggested that steroid shots may relieve the pain from my disc issue. I'm really hoping it doesn't come to that.

Happy birthday to me - thanks SIOR!

We left JC to his ride and the Runsketeers started a convoy to Starbucks. I led the way which involved Route 135, Old Country Road and South Oyster Bay Road. At one point, SIOR texted me asking if I was lost. She thinks she is funny. When we got inside Starbucks, SIOR presented me with a birthday gift - a SPIbelt - one of the best things you can give to a runner. Mine is getting old, ripped and frayed and I rely on it a lot. I'm happy to have a new one that I don't have to worry about breaking on a run and dumping my credit cards, cash and cell phone on the street.

SIOR also bought me coffee. I should have birthdays more often! The three of us hadn't got together since the morning of the Hangover Run  (Jan 1) so we had a lot to catch up on. They patiently listened to me describe my job and company and we recounted our various adventures in travel. SIOR wins hands down with her transatlantic crossing via catamaran from South Africa to Brazil.

As usual, we ran out of time long before we ran out of conversation. Despite the painful run, I ended today's workout in a fantastic mood. The Runsketeers cannot go another four months between our runs! My current injury will make it hard to keep up with my friends for a while, but we know it's the non-running part that puts the smile on our faces.

Wishing SIOR a great race tomorrow at the MORE Half Marathon in NYC. I tease her about it being a woman's-only event, but I really do support it. It was a little less than a year ago when we all ran the Brooklyn Half. A lot has happened since then in terms of my running. At least I'm seeing an orthopedist and just had an MRI, so I can understand exactly what's causing this pain. What to do about that will be another story.

Buzzing, banging and recovering

This won't hurt a bit

My longstanding soreness has taken a turn for the better lately. For a while, the pain accompanied me on every step I took. I felt stiff and unbalanced when I walked, especially after my 90 minute commutes to my office. When I did try to run, I'd feel acute pain in my hamstring. I haven't run since I tripped and nearly fell a couple of weeks ago. Extended rest has always led to healing for me and that may be true in this case.

I started my day with an MRI. With all this progress toward recovery, I questioned whether I needed it. That thinking was quickly corrected while I changed for the scan, I twisted my leg slightly in the process and felt a surprisingly sharp pain. I'm not out of the woods by any means.

I've been through a couple of MRI's and knew what to expect. Although I had to stay completely still for 45 minutes while a large white appliance buzzed and banged inches from my face, it wasn't too bad. It may have have been the noise, but I developed a sizable headache by the end. I took care of that with ibuprofen, but I remained a little dizzy and tired throughout the day.

Tomorrow I plan to join the Runsketeers in progress as they take on five or six miles along the Bethpage trail. On the advice of my doctor, I'm limiting my distance to about three miles and will try to avoid hills. It's impossible to miss them on this trail so I'll do what I can. It's been months since we've all got together and that's the important thing about this workout. I won't be able to keep up with  my friends on the path, but I'll match them cup for cup at Starbucks later on.

The lost workout

Onion volcanoes and warm sake -
Emerging Sister-In-Law (L), Mrs. Emerging Runner (R)

Today's workout (elliptical): 45 minutes

In the almost-seven years that I've been running, I've prided myself on my meticulous process to record workout metrics. I can look back on Garmin Connect to see the detail about every run and elliptical session that I've done since early 2010. If I want to go back further than that, I can look at MapMyRun stats, or see my earliest running data on the Nike+ site. I also have years of Daily Mile records that capture different information like shoe mileage.

In addition to all this, I can look at the Emerging Runner archives for measured mileage on every run. All this data recording takes time, and over the last year my record keeping has gone from meticulous to casual. I stopped recording my runs in Daily Mile last July and most of the time I don't even wear my Garmin when I'm on the elliptical. It's because of this that I cannot remember whether I did a workout on Friday.

I've been on vacation this week, but my time off has been more busy than relaxing. On top of that, I needed to go into my office on Wednesday. That made this vacation more like a couple of long weekends. Friday afternoon my brother and his family came to stay for a few days and my dad and his wife came out on Saturday afternoon. Later we went out to a local hibachi place and had a great time, but I don't recommend the lukewarm sake administered via a squeeze bottle.

With all that going on, I didn't have the opportunity to do a workout on Saturday, because our guest room is also our fitness room. It's also my office. Maybe we should take page from the local elementary school and call it the multi-purpose room.

So I may have done an elliptical session on Friday morning. I know I did a workout this afternoon. My pain from the herniated disc has been manageable, although it does give me a small zap if I move my leg in a certain way. I've been applying heat and that seems to help. It's no worse after today's elliptical session than it was before I started.

My biggest concern is that I'm returning to a week of commuting. That means three hours a day sitting in a driving position. I'm convinced that driving has been a factor in this disc compression. My standing desk (or as they put it, "stand up desk adaptation") gets installed on Monday. I'm hoping that will help me counteract all that drive time. I'll know more about the problem on Friday after my MRI.

Disc error

I discovered I'm not a diagnostician after meeting with a real orthopedist this afternoon. He shot down my piriformis theory in about two seconds. I went to the same office that screwed up my appointment last time because it's five minutes from my house and convenience counts. This time the doctor was in. I was curious to find out the true cause of the sciatic pain that I've had since early December. After chilling (literally) for 30 minutes in the freezing checkup room, the doctor came in and started asking questions.

After a quick check of the source of the pain, he said, "I think it's your back." He took some X-rays and we looked at the results that showed that my hips and pelvis looked fine. I must say I photograph well from the inside. Then we looked at the spinal view where he pointed out compression in my lowest segment - a herniated disc. The disc problem was putting pressure on the sciatic nerve that makes it feel like the injury originates from a lower place.

I asked the doctor if this meant no more running. He said that running wouldn't do any harm, but I should avoid hills. Yay! The doctor also suggested that I run on a soft, flat surfaces like the track or the treadmill. What he really recommended was to lay off running and focus on the elliptical for the time being. He showed me some stretches that would be beneficial and suggested I keep heat on my lower spine as much as I could.

I'm going back next week to get an MRI. I'll follow his orders, especially the one about not running hills. I think I can do that one really well. I told the doctor that I'd read that trail running helps injuries because the soft dirt and the constantly changing surface supports many different muscles. He said trail running's fine, but don't run hills. So much for Stillwell.

I have my heating pad working and I'll run through the stretches tomorrow. I'll stick to the elliptical for now and sneak a treadmill run in when I can. The good news is that I don't have any torn muscles, tendons, or - apparently - piriformis syndrome.

The sting of a million bees

Tools of recovery

Today's run (street): 3.75 miles

Whenever I go out for a run, I think about the things I should capture in that day's post. This blog has served as my running journal since November 2008 and it's been a handy resource for looking back throughout the years. Today I thought about how two people wished me happy Easter as I ran through the neighborhood (hey, what about Passover?!), how I could smell the the salty ocean air and how annoying it was to get gravel in my shoes from all the recent pothole repairs. Little did I know that the key item of this post would happen during the last second of my run.

Things started out okay. My nagging piriformis injury felt a bit more pronounced this morning than yesterday, but not by much. I had used both my massage stick and a tennis ball earlier to loosen up my sore muscles. I was hoping for more improvement. To understand how I felt, imagine how it would feel to have a skilled rolfer jam their index finger knuckle deeply into your left glute every time you took a step. It wasn't too comfortable, but it was tolerable.

After about ten minutes, the discomfort began to diminish and I started to feel more like my old self. My goal was to increase my distance 10% beyond yesterday's run and I knew that would not be a problem. I was less than a quarter mile from my house when I turned onto a road I'd literally run a thousand times and made my way over to the sidewalk. I typically end my runs by following this sidewalk that wraps up and around a couple of short roads before delivering me to my street.

Just when I was feeling encouraged by having completed two decent neighborhood runs this weekend, my toe caught a raised section of the sidewalk and I began falling toward the concrete. I know what it's like to take that fall and did everything I could to stay upright. My instinct was to pull up on my hamstring. When I did that, I felt the pain of a million bee stings along in my lower glute.

My first reaction was frustration that I was back to square one with this injury. I tried to take a couple of walking steps, but was warned off by the pain. Although I was only a minute's walk away from my house, I didn't feel like I could do it without making the injury worse. I called my wife and asked her to pick me up. It was not the way I'd imagined this run would end.

After the very brief ride home, I was able to walk more comfortably. That gave me hope that I hadn't done further damage today. I immediately began icing the sore area and I've continually rotated cold packs since then. It's uncomfortable, but I'm not getting the searing pain I expected when I move around. It's more of a heightened version of my previous sciatic pain.

I've taken a few "running" steps in the meantime and it's actually not that bad. I'm guessing that all the icing has helped reduce painful inflammation. What I don't know is how it will feel under non-iced conditions. I'm on vacation a few days next week and was hoping to get in some additional running. With today's setback, I may need to hold off. I will test the waters with an elliptical session tomorrow and see how it goes from there.

Oh, and you can bet I'm remaking that orthopedist appointment.

Reunion with the road and the wind

A sight for sore piriformis

Today's run (street): 3.4 miles

It's been such a long time since I've run outdoors that I was surprised to see that Milemeter has reverted back to being called Gmaps Pedometer. I realize that's an esoteric observation, but it shows that things have changed in the eight weeks since I last did a neighborhood run. Not much changed in the neighborhood except for a whole lot of tar and gravel being laid down to fix this winter's potholes.

I was excited and a little nervous prior to going out this morning. My cold is still present, but it hasn't gained much of a foothold. Despite some sniffles and nasal congestion, I've had no breathing issues doing indoor workouts. My concern centered on my self-diagnosed piriformis syndrome. I already knew what to expect when running on the flat, flexible surface of the treadmill. How would the injury feel when running on unyielding pavement over varying elevations? What will the longer stride do to my form?

The other thing on my mind was the weather. The strong winds were evident and the local station said they'd be increasing throughout the day. I knew I should get out early to minimize that effect. I procrastinated predictably, and didn't start my run until after 9:00 AM. I probably overdressed because of the winds, but never felt overheated during the run.

I knew within ten seconds that I'd be okay once I reached the road. The piriformis/sciatica pain was there, but it didn't bog me down too much. I did notice that it affected my gait and it underscored my need to get to an orthopedist. Overall it was fine and it proved I could run. Not real fast, but it was real running.

The strong winds hit when I rounded a corner around the half mile point. It felt like a huge invisible fan and the mild air suddenly became very chilly. My route soon changed direction and all was well, although half of the last mile was spent running against strong headwinds.

I didn't have my HRM for this run, so I can't gauge my real effort. My perceived effort was moderate and I felt I'd passed my fitness test. That said, I'd purposely kept my expectations low. I'm very aware that I tend to take recovery progress as evidence of readiness and I end up overdoing it the next time I run. Tomorrow I'll aim to go a little longer and, if feels okay, perhaps a bit faster. But not fast. I've learned my lesson with this injury.

A good run, all things considered

 

Today's run (treadmill): 32 minutes

I'm in the middle of a lot of change at work right now and it's affecting a lot of people. Do you know that people don't like change, especially when it involves how they do their jobs? When you are the person who's forcing all this change, it can create some tense moments. But deep down I know they appreciate my efforts and I'm sure they don't mean it when they tell me I'm ruining their lives.

I'm exaggerating a little, but it is a busy time right now. Just to make it interesting, I've developed a head cold that I'm hoping will be short-lived. My schedule isn't conducive to weekday workouts, so today was my first run since Sunday. Between the piriformis pain and this cold, you'd think it would have been a tough session. It wasn't great fun, but it really wasn't that bad.

I still haven't seen an orthopedist but the pain has lessened significantly. When I started today's run, I felt a mild jolt of pain. It wasn't anything that prompted me to rethink the workout, but I kept the speed moderate in the spirit of not doing further harm. I couldn't tolerate watching the news or listening to music, so I ran in silence. I kind of liked that.

Tomorrow is supposed to be mild (51°) but with 26 MPH winds. I'm aiming to run outside for the first time since February. The high winds don't sound too inviting but the idea of running on a non-moving surface makes me happy. I'm thinking that a trail run might be the perfect venue for my reunion with terra firma.

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.

Running without harm

 

Today's run (treadmill): 32 minutes

After yesterday's string of bad news and disappointments, I decided to take matters into my own hands and try a run. It had been 23 days since I last ran and I felt that I'd abstained long enough. The pain I experienced in the days since my last run have greatly lessened and I was confident that I could now manage an easy treadmill workout.

Primum non nocere, Latin for "First do no harm" is part of the Hippocratic oath. It's now my personal mandate when it comes to running. With that in mind, I set the treadmill 1 MPH slower than my usual pace. Running felt tolerable, but the soreness was there. My barometer was focused on the level of pain as I went through the run. If the pain increased, I would slow down (or shut down) depending on severity.

I ended up dropping my speed by another .2 MPH. It was a small difference, but just enough for me to feel protected. The pain (really an ache) was still there. As time went on, the soreness diminished. I wondered if that was due to the warm up of my injured muscles. My heart rate stayed at around 83% of max, exactly where I wanted it to be for this workout.

I ended up running for about 32 minutes and didn't even bother to look at the mileage. I was just happy to be running. I finished up feeling good about my conditioning, but my concern shifted to post-run pain. Although I did feel a little sore, it was no worse than what I've been experiencing after my elliptical sessions.

It's been snowing all day, but it hasn't accumulated at all. I'll try another run tomorrow. If conditions are good, I may just take it outside.

Orthopedist appointment invokes Murphy's Law

 

I cannot remember the last time I've run, but it was at least three weeks ago. Since then, my workouts have been done on the elliptical machine. It's a fair trade-off, but not an equal one. I know I've lost fitness as a result. While I've wanted to return to running, I've been concerned about further aggravating what I'm calling a piriformis issue. I wish I could be more specific about the cause of this soreness. Unfortunately my opportunity to get a diagnosis today was taken away by an incompetent receptionist.

Most people are familiar with "Murphy's Law," the idea that if something bad can happen, it will. That law has been in full effect today, starting with news from our electrician that the cost to bring our pool electrical system up to code will be five times what we expected. And we'd expected it to be a lot. Next it was the plumber, who informed us that the cost to replace our leaky shower fixture will be double our expectation. We have to stop inviting these people to our house.

A little later, I received a message that the cool new fitness equipment that I'm helping to test (they're no-impact treadmill alternatives) will be delivered late. I was counting on having access to this gear so I could do workouts that match running intensity without inviting further injury. The stuff is coming, but I'll need to wait a couple of more weeks to start the program.

The worst of it was when I arrived at the orthopedist this afternoon, after waiting three weeks for my appointment, only to find that the doctor wasn't in. Apparently they'd tried to call me to reschedule, but the person who made the appointment had recorded my number incorrectly. So, after looking forward to some type of resolution of this problem, it's still a mystery. I still don't know if I should be running on it, but my patience has grown short.

I'm going to try a run this weekend, either on the treadmill or around my neighborhood. I don't think I've run on pavement since January and I don't expect it to be easy. I plan to take it very easy and stop if the soreness goes past moderate discomfort. I'll make another doctor's appointment and will hopefully be able to schedule it soon. But I'm going to lay low for the rest of today and let Murphy find someone else to bother.