running

Where The Sidewalk Ends

Last week was a bit light on running since I didn’t run from Dec 24-26, but I still got in a couple of relatively decent runs, most of them outside!

I got my safety vest and headlamp and was raring to try them out, so I did a couple of road runs Monday and Wednesday. They were both terrible. The runs, I mean, both items worked well and I felt very safe running.

Monday’s run was slick and difficult. Many stretches of sidewalk were icy, and in some spots the ice was uneven and rutted, making it tough to find good footing.

Wednesday’s run was sloppy and wet with new snow. It was snowing most of the time I was running, which meant the sidewalks weren’t shoveled, and in some places the snow plowed from the street had spilled over onto the sidewalk. It was 34 degrees so there was plenty of slush and my feet were soaked. I was concerned about getting cold, but my feet felt fine the whole time, and I wasn’t even wearing fancy winter socks.

Both runs were infinitely better than running on the treadmill.

I’m a little concerned about running this upcoming week. It snowed on Saturday, and when driving around Sunday, it appeared that the sidewalks were hit or miss as far as shoveling was concerned. Running in the street is not an option as the streets are already narrowed due to the snow. I can’t handle the treadmill every day, so I’ll have to figure something out in the meantime, and hope that people get around to shoveling.

The weather has been great, though. Highs in the 20s every day except yesterday! I can handle the annoying sidewalks if the weather stays this nice!

A Chill in the Air

Well, getting some warmer running tights or a base layer for underneath them just rocketed to the top of my shopping list.

I had a great run today at Hartley, hitting three of my favorite trails (Guardrail, Rock Knob, and Root Canal) and ending up with 7.5 miles. It was slow, an average pace of 17:47, but there were some really chewed-up trails rutted and covered in ice. I assume this is because people were biking on them when it was wet and muddy. So with the icy/slippery parts, plus my generally cautious nature, I wasn’t exactly flying down the hills. It’s probably time to start putting the shoe chains on.

I felt great for most of the run, enjoying the scenery and grateful to be outside rather than stuck on the treadmill. Toward the end, my hands started to get cold and my plan to try to eke out 8 miles was cut short. It was a good decision, because I got cold fast.

As I was driving to Hartley, I was concerned I wasn’t wearing enough gear. For a shorter run, those concerns were unfounded, but it turned out I was right. I had a short-sleeved tech tee, a hoodie, a pair of medium-weight running tights, a pair of short shorts layered over the tights, over the calf socks, gloves, and a buff worn as a headband. It was in the low 20s F, so kind of on the borderline of when I like to add more clothing.

What I really needed was another thin layer on top, and another layer on the bottom. I discovered this when I was showering; the skin on the backs of my arms, my sides, and the front of my thighs was bright red. My thighs definitely had the worst of it, as they were itchy, too. I probably should have waited longer to get in the shower, but oh well. I’m still feeling a bit cold, but I also keep my house kinda cold.

So, I’ve concluded I need warmer running tights, another layer for underneath the tights, or possibly both, depending on what kind of temperatures I’m running in as we get into full-on winter up here. If I come up with a good solution, I’ll pass it along.

Time Off For Good Behavior

I’ve taken about 2 weeks off from running, which wasn’t planned but seems to have been a good idea.

I planned on running yesterday, but looked outside and it looked cold and damp and I decided a day of doing nothing was preferable.

I am done with my classes and just have on final exam and one presentation standing in the way of total freedom. In the form of 40 years of work. At least, I hope so. This upcoming week I should be putting the final pieces together for a job that will start in January and keep me in Duluth! Until everything’s finalized, I’m still going to be nervous about it.

I’m ready to start running again, but my body is probably happy to have the time off, especially my hips. I had too many days in a row on the treadmill and they were a bit achy, especially the right hip. I do have a (potential goal) race that’s only four months away, so I can’t spend too much more time fooling around being a slug. I suppose a trip to a sporting goods store is in order to get my headlamp, since daylight is hard to come by.

Cold Weather Gear Wish List

I’ve been getting outside to run on the weekends, but stuck inside during the week. I’ve noticed a couple things: first, it’s cold, and second, the treadmill is really rough on me. I need cold weather gear that will help me get outside during the week, and will keep me comfortable once it starts to get REALLY cold. While the 20s and teens might feel frigid right now, they’ll feel balmy in a month or so.

The next 2 weeks are going to be light on running as my semester winds down. I am digging in on the final touches of my capstone project, and running is going to take a backseat.

High Priority:
A new pair of gloves
Heavier-weight running tights
Head lamp
Superior Hiking Trail Membership
Upper Midwest Trail Runners Membership

I need a headlamp ASAP. I looked a bit on Black Friday but didn’t buy anything, so I need to get on that like, this weekend. For the gloves, I really need is a glove-mitten hybrid, but with fingerless gloves. I want the extra warmth a mitten provides, but I need dexterity to open up food on long runs. I don’t know if such an item exists. I’ll report back. My current running tights aren’t warm enough, and I end up with frigid thighs. I need some new tights, or a super slim pair of long underwear, otherwise I’m going to be rocking the shorts-over-tights look again.

The two memberships are important because I need to stop being such a lone wolf. I need to give back to the trails I’m beating up with my feet, and I need to meet some other runners and be more social.

Medium Priority:
A new sports bra
New hose for my hydration backpack
A heavyweight running hoodie

I didn’t use my hydration backpack in the summer because I used handhelds, but in the winter I will use it because I also cross-country ski, and one cannot use hand-held water bottles and cross country ski. It just won’t work. I’m still in search of a sports bra model that I like, so I’d like to pick up another one and continue the search while cutting down on laundry.

The running hoodie might be medium-priority, but I’ve already got one picked out. I’m getting this lovely maroon one from UMD Stores for myself once I accept a job offer. Whenever that might be. Although I need to make sure it has secure pockets. If not, I need to find a hoodie with zippered pockets.

Low priority:
Another pair of shoes
New socks

I have a coupon for shoes, so even though this is low priority, I’ll probably use it. I want to try some true trail shoes. And I guess I want to try out some different types of socks to see what works best for me in winter.

You can see my summer gear wish list here, and note that some items are on both. A headlamp for all seasons, please!

Gobble Gallop Goals

The Gobble Gallop is tomorrow, so I guess I have some goals.

The course is really easy. It starts and ends and Duluth Running Co. and goes down Superior Street and back. It’s easier than the course for the Fitger’s 5K, which goes over I-35 and therefore has two large (for a 5K) hills. Of course I don’t mind a hill or two but this should be a faster course.

I’m not really sure about my speed right now but I’m just going to throw it out there, why can’t I shave another minute off my current personal best (34:21)? Okay, more like a minute and a third.

A Standard: 33:00
B Standard: 34:00

Why not? My treadmill repeats are faster than those paces. I’m stronger and I’m (slightly) leaner than I was back in June when I ran the 34:21. 33 minutes is a 10:37 pace and 34 minutes is a 10:57 pace. Obviously I have to run a little bit faster than those paces per my watch in order to ensure I come in at my goal times, just in case my watch is a little generous with the distance. I just need to be careful I’m not throwing down a 9 minute pace right out of the gate.

I’m fairly certain I’m physically capable of hitting my A Standard. I just don’t know if I’m mentally capable. I am more cautious than most runners, I think, or if not cautious, just unaware of how much harder I can push under certain circumstances. When I ran the Be the Match 5K, I let my cousin run ahead of me at the end because I felt like I couldn’t run any harder. She finished maybe 30 seconds ahead of me, I seriously could have hung on for that, but I let myself fall back.

It should be a fun race no matter what, although I’ll be a bit lonely since I don’t know anyone running. As long as it’s not raining and it’s not icy, I can handle it!

Building Character

That’s what I told myself while I was suffering through another boring treadmill run yesterday. It’s just making you mentally stronger, I reminded myself each time I wanted to quit. Man, I really hate the treadmill. Of course that kind of defeatist attitude didn’t help. Nor did the poor play of the Minnesota Wild.

Four days in a row on the treadmill is really taking its toll. It’s way harder on my body than trail or road running. I also think I have terrible posture on the treadmill, but I’m in my basement, not in a gym, so there isn’t a mirror to check. My lower back is stiff and my hips are kind of sore.

I wasn’t planning on four treadmill days in a row, of course. It rained Monday through Wednesday, but yesterday it was snowing so I figured I could get outside. When I was walking to my car at 5 (which is now well after sunset around here), it was slippery enough that I changed my mind. I don’t have a headlamp yet, and the streets around here are really dark, so I didn’t feel safe.

I’m taking today off from running as a result of these aches and pains, although I will probably do some strength training and a little yoga (which I’ve completely given up on since I don’t have abundant free time like I did this summer), so it won’t be a true rest day.

After today, I’ve got to get back outside. I have six days until my Gobble Gallop 5K, and I can’t be going into it with back and hip soreness. I plan on hitting some trails in the city limits this weekend (to stay safe from the deer hunters) and then I’m not sure, maybe the Lakewalk on Monday and Tuesday. I still have high hopes for a PR in this race, despite no actual proof that a PR is possible. Still, why not be wildly optimistic?

How I Get Back on My Feet After a Bout of Laziness

I feel very virtuous right now because I’m back in the habit of running again! And by that I mean I ran a whole two days in a row. On the treadmill both times, due to the dismal weather we’ve been having lately. This is my punishment for laziness over the weekend, when it was nice out both days.

The longer the layoff from running, the harder it seems for me to get back in the habit again. What’s one more day when I’ve already skipped five?

Here are a few ways I’ve successfully overcome this completely ridiculous, purely imagined obstacle.

  1. Start small
    Don’t expect to make up a whole week’s volume in one day. I’ve run as few as two miles at times, just to get back in the habit, if that’s all I can fit in. If you’re tired or you’re busy, it’s easy to let another day slip away, but that’ll just make things harder the next day. (If you’re really, truly tired, then take another day.)
  2. Start big
    This is the exact opposite of what I just said. I don’t know if it’s a smart idea, but I have been known to go out and run 12 miles on a Sunday after not running all week. I had the time, and it felt great to at least get to double-digits in mileage for the week.
  3. Don’t sit down
    Monday I came home, fed my cats, and immediately got into my workout clothes and got my butt downstairs to the treadmill. I didn’t sit down and turn on the TV, or check 8 different websites, or even get a little homework done. When I do that, I waste time and have to shorten my workout to get done before dinner. Or  I don’t do it at all.
  4. Incentivize the workout
    Don’t run the same boring route. Pick a new route, or pick your favorite route. Pick the easiest route, or the toughest route, depending on what will make you feel better at the end. I did repeats on the treadmill to mix it up. In better weather, I pick a great trail or a road route that has some great views. Of course, I live in a beautiful city on a great lake, so that’s easy for me to say. Bring music, promise yourself candy at the end of the run, whatever gives you a sufficient kick in the butt.
  5. Ignore the scale
    (Just bypass this if you’re one of those people who thinks running for any other reason besides the love of the sport somehow cheapens and denigrates it. Just bypass this whole blog, in fact.) This advice is kind of dependent on how long the layoff is. At some point, if I haven’t run in awhile and haven’t been eating well either, I do have to face the music. But I don’t see a point to doing a weekly weigh-in when I haven’t run in 5 days. It’s only going to further discourage me if I’ve gained a pound or so. I’ll just wait til the following week, when I’ve already gotten back on my feet. This applies to people in maintenance mode, too. If you don’t normally weigh in, don’t assess the “damage” of your time off. I don’t really know if people do that, as I’m not in a position to be so laissez-faire with my weight.

Those are just a few ideas that have worked for me that I thought I’d pass along. I’m sure I’ll need motivation again someday soon (like when it’s -20 F, the streets are covered in ice, the sidewalks are unplowed, and I’m facing another treadmill slog), so send any other tips my way.