I’m proving that running beats pneumonia

On February 4, 2010 By Emerging Runner8 Comments

I couldn’t believe what I was hearing from my doctor. I had just gone through 30 minutes of tests with the respiratory therapist and my results were in my doctor’s hand. “Your lung capacity is back in the normal range. When you came in on January 4 you were only at 50%. You’re getting close to a full recovery. The running and exercise are helping. Keep doing that and steadily increase your distances as you see fit.” I didn’t tell him that I’d signed up for a grueling trail race that’s less than a month away. I know enough to keep my mouth shut once I’ve made the sale.

Despite the encouraging words from my pulmonologist it wasn’t all good news. Almost all traces of pneumonia are gone from my lungs but there’s still some residual infection. My breathing capacity is far improved but I’m slightly below normal in terms of breathing efficiency, another metric they they use to gauge progress. I was assured that if I maintain the current recovery path the efficiency number will soon rise.

I took on the elliptical this morning thinking it would be an easier alternative to a treadmill run. From the start it felt hard. The effort required to maintain my usual pace, even at a lower level of resistance, was surprisingly high. Despite my recent respiratory problems my breathing has been rock solid since I started running again. However, this morning it took over five minutes to fall into a comfortable aerobic rhythm. I did a total of 25 minutes and stepped off the machine feeling like I’d run the equivalent time at a fast pace. My wife suggested that all the testing I did last night took more out of me than I’d realized. I’ll buy that explanation. Back to the treadmill tomorrow and back to the headlamp and the road at 4AM (next week) if it feels right.

A good run despite the cold

On January 30, 2010 By Emerging RunnerLeave a comment

The temperature has been holding steady below 20 degrees despite the prediction on weather.com that it would warm to 25 degrees by early afternoon. It was closer to 10 than 20 when I got up at 5:30 AM so I decided to wait until later to run. Our local high school had a Wellness Fair this morning and we headed over there. I was impressed by the number of companies and exhibits, most of them focusing on nutrition, safety, medical care and mind-body activities. There were lots of yoga places, acupuncturists, orthodontists and karate schools but only one place – a local athletic shoe store – that had anything related to running. I did spend time talking with a person who sold chia-based energy products such as energy bars and snack mixes. I tried a couple of samples of chia energy bars which tasted okay. Chia was mentioned in “Born to Run” as a staple of the diet of the Tarahumara people who ascribed great benefits to the seed included heightened strength and energy. Before all this the only use we had for chia seeds was to grow vegetation on Chia Pets.

After lunch we stopped in at TJ Max, a great place for finding good sports apparel at bargain prices. I bought a Layer 8 thermal wicking zip top for less than $14, a New Balance long sleeved technical shirt for $7.99, a warm wicking winter hat for $8.00 and three pair of Keen Merino wool socks for $3.00 a pair. I also bought a pair of over-the-shoe traction devices (like YakTrax) for almost nothing. I couldn’t wait to try it all out.

By 3:00 it was obvious that it wasn’t getting any warmer so I set out into the cold with most of my new gear. Despite the cold I was doing well with three layers of tech shirts plus the thermal zip. Below I had a pair of compression shorts (a previous Layer 8 bargain from TJ Max) and over that my long Champion compression pants. I decided to run about 30 minutes, slowly, so I mapped out a route in my head and followed that path. The wind was blowing hard and I was grateful to reach a point where I could change direction. I had no problems running and I tried to focus on front foot landing. I did start to cramp up at the 5 minute mark but I promised myself that I’d eat a banana when I got back to restore my potassium levels. Eventually the cramping passed and I wound my way through the neighborhood, covering a total of 2.88 at 10:11/mile. When I checked my Garmin I saw that the footpod battery must have died midway through the run so I Gmaped my distance to calculate my pace against elapsed time.

Overall I was happy with the run. I wished I’d covered more ground in the time I ran but I did want to keep it slow to aid my recovery. I purposely avoided some side streets that would have added time because I knew pushing too hard would be trouble. My stamina seems to be pretty good overall. Tomorrow I’ll go out again. I’d love to see it warm up so I can hit the trails once again.

Indoor running occasionally makes sense

On January 29, 2010 By Emerging Runner2 Comments

So far, the toughest part of my morning was not from running on the treadmill but from standing on the platform at the train station. The super-chilled wind buffeted me and made me seriously consider going back to using contact lenses in the winter. The winds were hitting me straight on so the contact between my glasses and my face became pure torture. I was wishing I had my balaclava that I occasionally wear on the coldest and windiest running days. With this weather there’s a big difference in tolerance depending on if you are stationary or in motion where your body can become a mini-furnace. I was looking at my posts from a year ago where I mentioned more than once about going out freezing and coming back hot, even when temperatures and wind-chills were in the low teens.

Running indoors is much warmer and I’m glad I followed through with another treadmill run this morning. In keeping with my recovery plan I took it fairly easy and covered about 2.25 miles at a moderate pace. So much of what I’m reading in ChiRunning and in online articles debate the “No pain, no gain” point of view. I far prefer the view that you can build endurance and improve performance by pushing to, and not past, your limits. My return to the treadmill has been fairly positive because I’ve taken the approach that time spent running (and not increasing my speed) is my primary goal. The trick is getting to the point where an 8:30 pace feels as easy as a 10:30 pace. I think it can be done but I have a ways to go in my recovery.

I’m hoping to hit the trails and report on that experience over the weekend. As long as I’m only dealing with cold and not snow I should be good to go.

Good progress, surprising distance

On January 24, 2010 By Emerging Runner2 Comments

After yesterday’s invigorating run I was anxious to get out this morning and duplicate my good experience. It’s due to rain fairly hard today but it was dry at 8:20 AM when I began my run. It may have been a little warmer than yesterday at that time, closer to 30 degrees than 25, and there was some moisture in the air that made it feel even warmer. Like yesterday I wore three top layers but I traded the running tights for lined running pants. That was a good choice and I remained comfortable throughout my entire run.

I’d covered 2.15 miles on Saturday which was a good distance in terms of progress and my current readiness. I mapped out a route this morning that would add about 10% more length fthan yesterday’s run. Somehow during today’s run I forgot some details of the route and I ended up covering 22% more distance – 2.75 miles in 28:15. My pace was slightly faster than yesterday’s: 10:16 per mile although I didn’t think at all about speed. Instead I tried to focus on my forward lean and front and mid-foot landing. I only monitored the time on my Garmin as I ran and ignored the other metrics. When I passed 25:50 I thought wistfully of recent past glories – back in November I PR’d in a 5K race at that time. Today I ran 2:25 minutes longer than that but covered 11% less distance. My reaction to running 2.75 miles at 10:16 was great happiness. I didn’t want to go as far as I did but I recovered well, re-hydrating with a can of coconut water. As of now, I feel no inclination to rest or nap.

Next week will be a test in terms of my returning to my usual 4:00 AM running schedule. I’m thinking that I’ll rest on Monday, treadmill run on Tues and Wed and rest or elliptical on Friday. That’s the plan for now. If I’m dragging during the second half of the work day I may need to cut back a little on that program.

The Emerging Runner returns to the street

On January 23, 2010 By Emerging Runner3 Comments

Looking back I’d say it was a pretty good week. My doctor gave the okay to return to work on Tuesday and although I struggled through the mid-afternoon hours I managed to rebound with some strength. It was great to see my colleagues at work who were incredibly gracious and welcoming. I missed them a lot. After Monday’s treadmill run I decided to suspend any exercise for the remainder of the work week. The changes in sleeping schedule, the early morning commute and the work day challenges were enough to consider for my recovery. I saw Adventure Girl yesterday for the first time in over a month and she said (owing to my my pneumonia and flu induced weight-loss) that I look like a serious runner. I may look the part but I have a ways to go before I feel like one again. Today was a great first step in getting there.

I wanted to put some structure to today’s run to make sure I didn’t push past my capabilities. I mapped a route in my neighborhood that I had run many times before so I knew what to expect in terms of elevation and progress. My ego is still thinking that I am an 8:20 racer and 9:00 recreational runner so I had to keep reminding myself that I wasn’t going to run anywhere close to those paces today. It was in the low 20’s when I set out at 8:00 AM and I wore three layers of tech shirts, my mid-weight, full length running tights, a warm, wicking running hat that covered my ears and running gloves. I’d anticipated that the relatively short run at a slower pace would mean I’d remain cold during the run. That was a good assumption. I set out at a modest pace, just below 10:00/mile and I was happy that I had no trouble with my breathing despite the cold air. People told me my first time back out on the street would be hard but it wasn’t. As I passed the half-mile mark I started to wonder if and when “the wall” would come. I didn’t check my pacing but I could tell that I’d be covering the 2.15 mile route in more than 20 minutes.

As it happened I finished in 22:24 at 10:25/mile, perhaps the slowest 2 miles I’ve ever run. I was very pleased by this run for a couple of reasons. First, I finished thinking that I could have gone another mile or more without taxing myself too badly. Second, the experience felt great, pleasure not work, and it reminded me again why I love running. I downed an 8 oz. bottle of Ensure that I had bought to boost my nutritional intake when my illness depleted my appetite. They should rename that product and market it as a recovery drink. Good stuff. I may go out again tomorrow for another two easy miles.

The Emerging Runner is back.

Patience is a virtue. If only I was more virtuous.

On January 19, 2010 By Emerging Runner4 Comments

After yesterday’s treadmill session I far better understand my limits. I know that I cannot expect to go out and run for 40 minutes or more like I could a month ago. The doctor said 20 minute runs will work for now and, frankly, I’d be happy to go a full 20 but my body isn’t ready. I’m thinking that I’ll do an elliptical session on Wednesday, rest on Thursday and run again this Friday. I’m not looking to quickly return to outdoor running at 4:00 AM because I’d be concerned about over-committing to distance. With hope, I’ll be able to run 20 minutes on the treadmill.

I would love to get to the Muttontown Mystery trail this weekend for my first trail run since coming back from pneumonia. I’ll let Friday’s experience determine how ready I am for that. I’m guessing that the toughest part of coming back will be to maintain enough patience to keep me from pushing my distance and speed beyond my present capabilities. Intellectually I understand that, right now, performance is irrelevant. The challenge is for me to get back to the point where I can duplicate my old form (or ideally, develop a new and better one) and efficiently move from anaerobic to aerobic breathing as I run. It was great to be back into the run and to generate some sweat for my efforts. On the other hand it was difficult to admit that I couldn’t go any longer than 1.5 miles yesterday. I know the speed and distance will come and that I need to be patient and keep my recovery moving in a positive direction. Where will I be in a week or a month? Hopefully much closer to where I was in mid December. We shall see.

My problem is imprecision

On December 10, 2009 By Emerging Runner2 Comments

Much about running is related to precision and consistency. The difference between a 2:03:57 marathon finish time and a 2:04+ time is huge. When I finished my 8K this summer in 44:30 I thought I’d nailed it under 9:00 per mile. Before I finished my post race banana I realized that 8K is actually 4.96 miles and my finish time actually reflected a 9 minute pace. I guess that’s why people run intervals, do hill work and fartleks. It’s all about squeezing that extra few seconds that makes the difference between a PR and a run. I believe that runners become better at maintaining consistency over time and one of the things that separates an emerging runner like myself from an established runner is that consistency. While I may run 3+ miles at 8:45 on one day, the next day I may find myself in the mid-9’s for no reason that I can understand. Those runners who I look to for guidance on running can generally nail whatever pace they wish on each run.

A while back I stopped checking my pace during my runs because I felt it put too much pressure on me and detracted from my enjoyment of the experience. I was thinking that this change had made me a slower runner, but upon reviewing my times from earlier in the year, I’ve discovered that not to be true. I’m generally faster now but my range of paces is wider. This morning I set out to run at whatever pace felt right. I wasn’t energized, that’s often the case at 4:00 AM, but I tried to step it up after a while. In the end I only managed 9:31 per mile while on an almost identical run earlier this week I was closer to 9:00. I may resume checking pace during runs for a while to see if I can maintain greater consistency while I work on bringing down my pace. That’s precisely what I need right now.

My first year running anniversary

On October 1, 2009 By Emerging Runner3 Comments

I didn’t intend today’s post to be another rant about technology but, through some glitch I can’t really understand, I’ve lost the post I wrote for today. The iPhone strikes again. That’s all I’ll say about it.

So one year ago today I completed my first continuous run of any measurable length (more than a mile but just barely) after six weeks of fitness walking. That led to workouts that included walking with some running that then switched to running with some walking. On October 1, 2008 I just ran and that’s been the case ever since.

Over the past year I’ve reached speed and distance goals that I would have never thought possible last October 1st. I’ve learned to love trail running and I’ve explored city running in ways I’d never experienced before. Running has become part of the family lifestyle and we’re all active. My wife, who inspired my return to running through her tenacious and consistent daily workouts, has continued to inspire me. My kids enjoy my running and they have started to make it their own. Adventure Girl, my city running partner, has returned to school but she has left me with the spirit of adventure that I maintain through solo runs in Central Park. My friends and accomplished runners CMc and CK continue to view my progress with amusement and provide invaluable lessons on technique and expectations. People, like my dad, patiently listen to my running stories and genuinely seem to care about my progress. Emergingrunner.com and Runner’s World Loop readers have provided guidance, information, support and friendship that has helped to motivate both my running and writing. Thank you all for a great year.

Today I chose to do an elliptical session rather than a symbolic run to commemorate this anniversary. I chose to go this way because running has simply become part of what I do, like taking the LIRR into the city each day. Although I suffer less when running. There are still many trails to run and adventures to be had. I hope I am as excited and motivated next October 1st as I am today.

The economy tanked but my running’s improved

On September 15, 2009 By Emerging Runner2 Comments

It was a year ago today when I was in Boston to give a talk to an audience of Wall Street analysts and economists about emerging media technologies. I went down to the fitness center in my hotel early in the day to run on the treadmill. At that point in my running routine was: walk a lot, run a little, then walk some more. I remember being excited to use a high-end treadmill with features that included a heart rate monitor and programmed courses that provided variable elevations and speeds. The treadmills also had individual television sets in front of them and, as I ran, I was horrified to see news that my NY office’s next door neighbor, Lehman Brothers, had filed for the biggest bankruptcy in U.S. history. The Dow fell 504 points that day on its way to a low of 6,470. Things are still tough but at least, for now, it seems to be heading in the right direction.

Thinking about that moment put the last year into perspective for me. From a business perspective there’s little good to say. In terms of fitness it’s been a very good year. While the Dow dropped another 40% after that day in Boston, over the last year I’ve managed to reduce my weight by 20% and increase my average weekly running distance by over 75%. In 2009 I’ve accomplished all four of my running goals:

1. Participate in at least four local races.
2. Run a complete 10K course (individually or in a race).
3. Run three miles under 8:40/mile.
4. Incorporate one rest day into my weekly training schedule.

It’s still only September and my chances of making such dramatic performance gains (compared with this last year) by next September are slim. I’m already beginning to think about 2010 running goals and I’m even thinking of adding a couple of more goals for 2009. While I don’t plan (and hope not to) lose any more weight I would like to see my weekly average distance improve. I’ve been doing my 4:00 AM runs for a couple of months now and those runs have added at least three miles to my previous weekly numbers. I’ll also need to make some changes in my training to make real progress on my pace. That will probably mean integrating tempo runs and speed work once a week into my training. I’m fine with that since the last time I ran intervals I thought that they were a lot of fun. When it’s a weekly activity my perspective on that will likely change. All things being equal, for the next 12 months I’m hoping for some great running experiences and a much better outlook on Wall Street.

Post 302

On August 27, 2009 By Emerging RunnerLeave a comment

I let an important milestone slip past me on Tuesday by not acknowledging it as the 300th post on emergingrunner.com. since I started the blog on November 18, 2008. At the point I began to write about my running experiences I was about three months into a return to daily activity and about a month into my transition from primarily walking to primarily running. In my first post I said “Actually I’m not much of a runner at this point but I want to be much better.” I’m not really sure what that meant but at that time I was running 11 minute paces and covering distances between one and three miles. I have definitely improved on both pace and distance but over the months my progress has become asymptotic with little difference in average pace from month to month. Distance has continued to grow largely due to a greater focus on outdoor runs including a switch from early morning treadmill workouts to headlamp lit 4:00 AM neighborhood excursions.Also contributing to this has been more frequent trips to the local trails. I’ve found that trail running enables longer distances for me, probably because the landscape is ever changing and keeps me from benchmarking distance as easily as on the street.

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This morning’s run was a perfect vacation workout, about 5.25 miles under overcast skies with relatively low humidity around the neighborhoods. I’m stuck in rut in terms of pace – mid 9:00 today – and I’m thinking of going over to the track tomorrow to do some speed work. I had thought about going for a personal distance record, my next goal is 7+ miles, and I could probably have reached that today had I felt like running another 15 minutes. I was conscious of being back home in time for our morning vacation schedule but I was pleased that I felt more energized today compared with yesterday’s sluggish trail experience. I plan to look back at some early posts to see what my challenges were back then and whether any of them still remain. I’ve pretty much figured out through conversations with long time runners, and now through my own experiences, that emerging as a runner is a lifelong aspiration.