Running at Dawn

It is dawn
the weather mild
the air is cool

Lovely
in a word
says it all

The only sounds
are those of birds
waking to the light

A squirrel scoots
past as if
late for work

Amidst this tranquil canvas
a runner brushes by,
an iPod at his side

His mission, to complete
some miles as part
of a fitness plan

His breathing measured
his speed slow and steady
feeling his soul on the road

The lone runner keeps moving
forward on pace in
his personal nirvana

June 29, 2009

The aftermath from yesterday's run, once the endorphins wore off, included much heel pain and icing. Icing really works but it has a very short half life. I wanted to run today so I could get on a schedule where Monday, Wednesday and Friday would be off days, but the heel pain appeared to be dictating otherwise. When I woke this morning the heel was painful and I started thinking of alternative workouts. But, after an hour or so of walking around the pain began to dissipate and I felt confident I could get through 3 miles.

So out I went. The first 1/2 mile was a little tender but not too bad. My course took me around the streets of Syosset ending up at the high school track for a few laps. The track surface was perfect for my heel and I was able to get into a nice routine. I got home, bushed, but fulfilled and on schedule for the coming week.

Got in a 4 mile run this morning and felt very accomplished, being it was the longest run since the Long Island Half Marathon on May 3rd. It was warm and I had to work to complete my distance without any walk breaks. My heel was ok during the run but afterward, it has been bothering me throughout the whole day. Been doing a lot of icing.

I am now confident that I should be able to do my 4 mile race next Saturday. My plans are to start solidly basing at 3-4 miles every other day and once a week start stretching out a long run; next a 5 miler, perhaps this Thursday. Got to get this plantar fasciitis under control, it is very discomforting. At least it is not getting in the way of my running.

Out at dawn for another early morning run today and like Tuesday, it was wonderful. Such a lovely time of day when all is peaceful and serene. Got in 3 miles with no breaks or major discomforts although my heel is somewhat sore post run. I am so looking forward to making these early AM runs a habit. Next: 4 miles saturday morning.

I'm Back!!
Out for a 5:30 am run today and WOW, it was good. First time in awhile that I completed 3+ miles with no walk breaks. Calf muscle was fine and heel a little annoying; but no big deal. Early AM runs are great - today: quiet, cool and nice early dawn light. A run early sets up for a good day making one naturally calm and sedated. I am also real happy about today, 'cuz now I know I can do this: run 3+ miles and do it early which means I can work on some semblance of a training program. The only problem: I'll probably crash at my desk later at around 3:00pm.

Got out for some easy running this morning at the Syosset High School track. Track running can be very boring, but on a newer track, the surface is very body friendly. My routine is to warm up and then alternate running laps with walking laps. Did 9 running laps and 6 walking laps ~ 3.75 miles. Compared to yesterday, I felt much stronger but perhaps that was due to the track surface. The calf was fine and I am thinking that maybe the calf has healed. But now my heel is flaring up a little. Not unbearably but enough to be noticeable. It's always something.

Yesterday was my first road run since May 25th (4 weeks) when I first injured my calf. It was a very slow 3 1/2 mile run around the neighborhood with lots of walk breaks. It was work either because I have fallen off my base or perhaps the humidity. But it was still good to be out on the road even though I slowly labored on, like the senior I seem to be growing into. Although my calf was OK, my left shin was a bit tight at times. I can only figure this is due to the approximately 26 miles of slow run, walk and elliptical exercise I had for the past week. My goal for the next couple of weeks is to do more road runs, step up the runs on the track and to be ready for a 4 mile race on the 4th of July. Take it slow, one day at time and listen to my body!

Continuing to Recover
My recovery seems to be progressing nicely.
This past week I have been on the elliptical a half dozen times and thee days at the track doing light walk/run 1/8 mile repeats (4x) with icing afterward. All week my calf did not feel tight or crampy, a good sign that it is healing. My heel has also been feeling ok. Perhaps the taping works. Looking forward this week to step up the track work and maybe do a 2-3 mile real run.

Two weeks ago, May 23rd, was the Runday 5K in Hicksville, which is a race I have done for years. It turned out to be an ideal day for the race and I was in it just as a casual run. My time was ok but I decided to kick at the end and managed to injure my right calf. The next day it felt better and then when I went out for a run on Monday, Memorial Day, I knew I had a real injury.

After a mile or so the calf was so sore I had to stop and stretch repeatedly. I should have just stopped and walked home but I kept up with the walk, run and stretch routine. At one point I could hardly walk and wound up limping home.

It's now been two weeks since I have really run; mixing in walking, elliptical and stretching. I have been seeing Dr. Holly Jonas, a chiropractor specializing in sports related injuries and performance. She has been using special sports tape on my leg to promote the healing and daily I see improvements. I am now up to light, short walk/run routines and hope to be back on the road very soon! Keep stretching and listen to your body!