Archive for the ‘injury’ Category

2013 ING Miami Half Marathon

Travel & Lodge

IMG_20130125_093053My wife and I flew into Miami, Florida on the Friday before the race at approximately mid-day.  We were greeted by a beautiful blue sky filled with popcorn-like, white puffy clouds, and a $40 cab fare from the airport to the hotel.  I booked our hotel several months ago based basically on a single criteria, its proximity to the start-finish line.  Luckily for us, the Holiday Inn Port of Miami was 3 blocks from the start line and 2 blocks from the finish.

My stomach had started feeling a little uneasy the day before our trip but I wasn’t too concerned since I wasn’t suffering from any other symptoms such as headache, fever or sinus issues.  I already had enough on my plate stressing over the recent shin splint appearance, not to mention the normal first-time big race paranoia over training, fitness, and whatever else could theoretically throw a wrench in my plans.

IMG_20130125_134858We arrived too early to check in to our room so we headed across the street to the Bayside Market Place where we decided to have a single, large splurge meal before I had to go on pre-race lock down.  We settled on the Bubba Gump Shrimp Factory and while I didn’t necessarily care for the over the top Forrest Gump theme or the lack-luster service, the shrimp scampi was filling and tasty.  We also each enjoyed a Corona-Rita, which is a bottle of Corona beer suspended upside down over a glass partially filled with margarita mixer. If I wasn’t registered to run a half marathon two days later I could have sat right in that chair for the duration of the weekend.

Unfortunately, my stomach’s previous rumblings were not a false alarm and for the next 3 days, no matter what I ate or drank, I would have to make a direct path for the bathroom within 30 minutes or risk public humiliation.

The Expo

I had planned on just relaxing after lunch on Friday and heading over to the Expo on Saturday afternoon so I could catch a talk by Matt Fitzgerald, co-author of one of my favorite books on running.  But as it turned out, the hotel employee who was checking us in was also running the half marathon and we struck up quite the conversation, during which he constantly recommended that we go to the Expo immediately so we could register my wife for the Tropical 5k, scheduled to be run at 7:30 am on Saturday morning.

We took the free shuttle over to the Expo and it was a nicely laid out event with all of the typical and expected vendors hawking their goods and offering free samples of their products. I was adamant about not trying any of the energy gels, shots, gummies, etc so as to avoid any bad reactions, and instead we focused on purchasing a few items of clothing and other memorabilia.

And then it happened! While I was collecting my registration packet my wife told me she was walking over to sign up for the 5k event.  I was excited for her but honestly also slightly concerned about the logistical issues since the race did not start or finish near our hotel.  We wrapped things up fairly quickly at the Expo and headed back to the hotel turn in early after starting the travel day at 3 am.

Tropical 5k & Expo Day 2

We woke up at 5 am on Saturday, choked down some coffee and a PowerBar headed out on our adventure hunt to find the 5k race. We ran into another couple about 15 minutes into our trip, and then a runner visiting from Germany, and then another couple, from Brazil. No one knew how to find or get to the Miami Children’s Museum on foot from where we were. I knew we were in deep trouble when a BMW pulled up beside us and the occupants rolled down the windows and asked us if we knew how to get to the race because they were official event media personnel and were lost.

IMG_20130126_165115We walked about 5k through less than ideal neighborhoods and highways overpasses before running into a shuttle service at Parrot Jungle that took us to the race.  I stayed on the bus and rode it to the finish line of the point to point race so I could wait for my wife. She cruised through in a personal best for her, all smiles, and looking great. Congrats baby! Great atmosphere at both the finish line and the after-party which took place at Nikki Beach.

We left pretty early to get back to the hotel, clean up and shop a little for the kids and extended family before heading back out to the Expo so I could catch Matt’s speech about the “art and science of pacing.”  He gave a great talk, took questions after and I even managed to pin him in a corner for some last minute strategy advice as well as an autograph for my copy of Run Faster from the 5k to the Marathon.

Rookie Mistakes

I did the best I could avoiding common pitfalls that sabotage unsuspecting or undisciplined racers.  I didn’t drink any alcohol other than my single beer on Friday. I stayed away from sampling new and exciting products from highly energetic Expo vendors, and then I let my goofy, dumb-ass pride kick in.

There was a beautiful blue, race-themed tech shirt for sale. And I started rationalizing how it might be easier for my wife to spot me in the race if I wasn’t wearing the official orange shirt like 25,000 other runners.  Plus I could then puff my chest out and wear the orange shirt during our flight home on Monday, bragging to the world about my exploits.

IMG_20130127_051338Well, what do you know?  By about mile 7 my nipples were raw. So raw that I was occasionally grabbing at my shirt to pull the fabric away from my chest rather than let it drag across my chest again.

Since I was feeling flat from all of my digestive issues I made a last minute to decision to abandon my strategy of running with a pace group targeting a 2:20 finish.  Instead I decided to program a 13.1 mile workout into my Garmin, and assign various pace ranges to several segments so I could be reminded of an overall strategy without feeling the pressure of running with a group or constantly glancing at my watch.

Unfortunately, I did not realize or forgot that this would cause the Garmin to not give me 1 mile split times but instead provide only 3 splits referencing the 6 mile, 4 mile and 5k segments I had programmed.  A real bummer not to be able to waste a few hours staring at my first ever half marathon split times from start to finish.

The Race

Finally! We get to what you came here for.

The corrals opened at 5 am and I walked outside the hotel with my wife at about 5:15.  It was literally 10° hotter than it had been the past 2 days and I immediately shed my jacket and took a few last sips of water.

We walked around a bit together as I jogged and performed some dynamic stretches. She snapped photos and did a great job of capturing the atmosphere.  I decided to search out my corral and she climbed the stairs of the American Airlines Arena to stake out an observation post for the start.

IMG_20130127_054044After the requisite opening ceremonies, we were off and walking…..shuffling….walking…….the wait wasn’t too bad however and by the time that I made my way to the timing mat I was actually running.

Maybe the best decision I made the entire weekend was to abandon the pace group idea and just let the race come to me.  I didn’t feel great and the adrenalin wasn’t jacking me up either.  I felt ok, but guarded and cautious, and I was happy that I had programmed a somewhat more conservative approach into my Garmin, as opposed to hitting my goal pace right out of the chute with a group of strangers.

It literally took me until mile 3 before I felt somewhat relaxed. I also made a promise to drink at every aid station, thinking that my constant bathroom issues plus the higher temperatures would drain me faster than I had prepared for.  At the first aid station I grabbed a cup of Gatorade on the run and promptly spilled the majority of it down my shirt on over my face. From that point forward I would walk whatever distance was necessary to drink the actual contents of whatever cup I decided to grab.

As a big race rookie, navigating the aid station mayhem was a bit disconcerting. Large groups of people mobbed the first table at each aid station creating human blockades that obstructed runners who were caught on the inside lane.  Timing my dash into the later tables at each station became a fairly technical game of guess-timating angles, speeds and distances in order to successfully hydrate while avoiding crashing into other runners.

There were a couple of aid stations throughout the course that were not prepared or re-stocked by the time I came rambling by, but for the most part I’d have to say the volunteers, aid and effort were great and I can’t really complain that anything they did or didn’t do had any effect on my results. They had a hard job all day and performed it well. Thanks!

My only other critical observation during the race is in regards to the Galloway, run-walk interval participants. They were strong, disciplined and plentiful.  But they also seemed to insist on running shoulder to shoulder, spanning a large width of the available course at any given time.  And of course, just like clockwork, they became a walking roadblock.  If you’re in a group of 6 plus people who know that you’re going to walk every 4 minutes or whatever your schedule is, can you please be aware of the fact that a long narrow rectangle of people is easier for other racers to navigate than is a wide, unyielding mass of elbows and backsides?  Please?

ING Miami is a beautiful course!

ING Miami is a beautiful course!

I was determined to follow the advice of going out slow and running the first half of the race conservatively.  I ran the first 6 miles without even considering an increase in pace.  And interestingly enough I felt better physically at mile 6 than I did at mile 2.  Over the next 4 miles I knew that I wanted to make a slight effort at increasing my pace but each time I tried to hold a new pace I’d find myself zigging and zagging among the crowd and feeling like I was wasting a lot of energy.  So instead I decided to start surging between every second or third stoplight.  I was feeling great and noticed that I was seeing mostly 10:xx + on my watch instead of 11:xx.

It was during this 3 to 4 mile stretch that I began fantasizing about what it would take to still hit a 2:20 or better finish.  Could I turn a fartlek style second half into a respectable finish?  Or if I found an opening in the course could I sustain a smooth transition to another gear and cruise through the final 5k at a 30 minute or better split?

I’d never find out.  Somewhere between mile 10 and 11 my right hip began to tighten significantly.  It was becoming harder and harder to drive my knee through, and I felt like I was leaving my right leg behind me at times.  I’m proud that I didn’t panic or just give up but it would be a lie if I said that I wasn’t frustrated knowing that my chance to turn an average effort into a respectable PR was disappearing quickly.

Garmin 610 Run Data

The final 2.5 miles or thereabouts were really just about not slipping into crash and burn territory.  I kept trying to remember a quote I read somewhere along the lines of, “the runner who can run the longest, and the fastest, while in the most discomfort, while staying the most relaxed will be the winner.”

My idea of winning at that point was digging in for a final, sub 10:00 mile or squeezing through the 2:20 window somehow but it wasn’t to be.  I just lacked the extra gear that more focused training wold have provided and I lacked the mental fortitude to ignore my hip for the final 5k.

IMG_20130127_095205I’m not necessarily disappointed. I beat my realistic goal of 2:30 and I did so knowing that there’s a lot more potential waiting to be exposed. But it won’t happen magically or just because I want it.  I have to make it happen.

Running may very well be the most honest game on earth. It won’t give you anything that you haven’t earned but it will give you exactly what you deserve.

The After-Party

Bottled water. Bananas. Bagels. Fruit cups. Medals. Pictures. Some band playing. Rice and beans. A beer tent that was too far away. A bright sun and green grass. Stretching against a tree. Finally finding my wife. A shower and change of clothes. Three cheese ravioli x 2. A 3 hour nap.

Gear

Brooks PureConnect

CEP Progressive Compression Socks

Garmin Forerunner 610 w/ HR monitor

Splits

Split 1, 1:07:07, 6 miles, avg pace 11:11, avg HR 156, max HR 171
Split 2, 42:09, 4 miles, avg pace 10:38, avg HR 170, max HR 177
Split 3, 32:07, 3.1 miles, avg pace 10:27, avg HR 178, max HR 182

ingmiami2013

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The Good. The Bad. And the Ugly.

Well, it’s official. 2012 has come to an end. Maybe not quite as dramatically as the Maya had allegedly predicted, but it’s over nonetheless.

As best as I can tell from my records I began my running experiment in late July, completing 5 runs between 1 and 1.5 miles each. Things started picking up quickly come August, and despite numerous injuries and setbacks early on, I’ve maintained a fairly respectable schedule (by my fairly lax standards as a former couch potato.)

August: 57 miles

September: 81 miles

October: 57 miles

November: 56 miles

December: 74 miles

561884_367390530006994_782436028_nSeptember’s significantly higher volume came as the result of never taking more than a single day off between runs, as well as running on quite a few consecutive days.  In addition, 13.2 miles of the 81 came on a run-walk effort on 9/11. It’s ironic that since my A goal is the ING Miami Half Marathon in January, that the 9/11 run is the only time I’ve ever covered the full distance.

September’s miles came with a high price however as I was constantly plagued by plantar fasciitis, bone spurs and Achilles tendonitis.  Eventually I was forced to receive a series of corticosteroid injections in my ankle and the sole of my foot. Fortunately I discovered that via aggressive stretching, primarily the heel-drop protocol, as well as daily rolling of a tennis ball under my arches, I could eliminate a majority of the issues.

2012 monthly totals

I participated in two official races: the ECO RUN 10k and the City Tour Race.  The Eco Run surprised me by taking us off road for a stint over the sand of the Pacific coast beach at Playa Herradura. Combined with some major late race elevation climbs and the heat and humidity, I was happy to survive and struggled through in roughly 68 minutes.  The City Tour Race was a 10k that wasn’t. The day before the race some logistical issues shortened the race to 6 miles, but along with an obstacle free and mostly flat course, the shortened route provided a great confidence boost as I felt like I was finally ‘running,’ crossing the finish line in 54 minutes.

I experimented with quite a few different training ideas and theories, everything from low heart rate training, run-by-feel, to more aggressive pace based plans. They all provided some benefit and unsurprisingly also had their distinct shortcomings (all as a result of my execution, not their design.) As I continue to grow in both practical experience, knowledge and theory I’m sure I will find or create the recipe that respects my limitations while still challenging me to progress.

2012-11-11 city tour race 10kMy strength training was more consistent but not necessarily any more effective because I mostly remained focused on the same, basic strength exercises that I’ve performed for general fitness. They certainly did not hurt or inhibit my progress in any way. But from the perspective of becoming a better runner, in 2013 I will fine tune my efforts to more closely match my specific running goals.

Diet and nutrition improved but were not consistent; a recurring theme in my year in review analysis. I made a concerted effort to implement a Paleo inspired diet, and lost about 20 lbs.  When asked, I describe my approach as 80% paleo, 80% of the time. I am carrying 170 lbs on a 5’10” frame, but am still a bit soft and know that my body fat percentage is higher than it should be or needs to be.

As far as shoes, apparel, gear and accessories are concerned I spent way too much money.  But on the other hand, the monetary commitment is a motivating factor in my desire to now reap dividends from properly utilizing my tools, toys and indulgences.

I have a high-end GPS watch with heart rate monitor, and enough shoes, shirts, shorts and tights to last until this time next year before considering any additions or replacements. The priority now (as it should have been all along) is on making it happen!

I will save my 2013 goals, plans and aspirations for another post. But I would be remiss if i failed to mention and thank some of the people who have made my running a positive and life enriching experience.

Let me conclude by offering my sincere wishes that everyone can look back on 2012 and if not necessarily happy with every race, result or effort, can at least recognize what happened, why and how to make adjustments that will improve your chances for continued and greater success in 2013!

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Ancient geometers proposed a challenge known as Squaring the Circle, in which one had to construct a square with the same area as a given circle, using a compass and a straightedge, and within a certain number of finite steps. By 1882 the task was proven to be impossible.

As the expression is used in causal conversation and more specifically in regards to my running it may be interpreted to mean that success will prove impossible if I limit myself to the proverbial aids of only a compass and straightedge, and a finite number of steps. No pun intended.

And with that observation tucked away in my magician’s top hot, it’s time for a major adjustment in my training. You might say I am coming full circle.

I have improved noticeably over the past 8 months in terms of fitness and performance. The progress has come however at a substantial cost calculated in time lost due to multiple injuries and lesions, including bone spurs and plantar fasciitis.  As best I can determine, these injuries were the result of the common runner’s plague of trying to do too much too soon.

My primary influences up to this point have been the POSE Method for technique, combined with the knowledge, tactics and strategy employed by the likes of Jason Fitzgerald at Strength Running, as well as what I consider a running bible: Run Faster from the 5k to the Marathon, a book by Brad Hudson and Matt Fitzgerald.

There is no fault to be laid at the feet of these individuals or their methods for my injuries and setbacks. Those are all completely and entirely due to my negligence, ego and contempt for one the most basic tenants of running success: build a proper foundation via base training.

My eagerness to run farther and faster bypassed the basics and I paid dearly for it. Instead of learning from my mistakes I compounded them. With each new injury or week of recovery I felt more desperate to make up for lost time, and though I might give a cursory acknowledgement to ‘easing back into my training,’ I would inevitably overextend my current level of fitness and experience only to find myself in the same situation three to four weeks down the road.

Enter stage left: Phil Maffetone and heart rate training. As per his biographical intro at naturalrunningcenter.com:

Dr. Philip Maffetone is an internationally recognized researcher, educator, clinician and author in the field of food and nutrition, exercise, sports medicine, and biofeedback. He was named coach of the year by Triathlete Magazine, and honored by Inside Triathlon magazine as one of the top 20 most influential people in endurance sports.

Following Dr. Maffetone’s method I can attempt to build the base and foundation that I most likely never acquired while playing ping pong between running too fast and too far, and recovering from aches and pains. Read the specifics regarding Dr. Maffetone’s method known as The 180 Formula.

Being the supremely hard-headed, wanna-be athlete that I am, I could never completely commit 100% to the 180 Formula and run at an uninspiring slow pace on every run. So below we shall review my new and improved bag of tricks.

Each week I will alternate running either three or four times per week. Weeks that call for four runs will be broken down into the following schedule: 3 runs that implement Dr. Maffetone’s heart rate monitoring, forcing me to remain below 150 beats per minute. One run per week will be at any pace I desire based on how I feel that given day, and it may include any of the techniques advocated by Jason and Matt Fitzgerald (no relation) and Brad Hudson such as negative splits, strides or hill sprints. The distance of the four runs is to be considered short to moderate and should be completed in a time ranging from 30 minutes to 1 hour.

During weeks in which I run three times, 2 runs will be short or moderate in length and will fall under the 180 Formula. The long(er) run of the week will be approached via the methods of Fitzgerald and Hudson.

My expectations with this approach are to address my need to build aerobic fitness and efficiency via slow, controlled running within a certain heart rate percentage of my max HR. In addition, with 5 of every 7 runs conducted at a more conservative pace I am much less likely to self inflict stress injuries on my bones and joints. In contrast, a single shorter run and the long run both will be conducted on a perceived effort basis, allowing me to continue to build strength and the ability to improve and sustain pace.

Wish me luck.

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The sad story that is my attempt to run continues, one demoralizing chapter at a time. Right foot: bone spurs and steroid injections directly into my ankle and sole with 3 inch needles. Left foot: bone spurs and plantar fasciitis. And most recently, not to be left lonely and unnoticed, my left knee has developed an intense pain and tenderness directly beneath the kneecap.

But hey, this blog isn’t about feeling sorry for myself, so let’s get to the good news. I am still young and handsome, after all. What’s that? Oh, damn! Never mind.

I took an anti-inflammatory, Celebra, for three days when the knee pain appeared last week. And I’ve adjusted my schedule by reducing my total runs to 4 over the past two weeks. The Celebra eliminated the pain and I did not run while medicating, hoping to bounce back and not look back. Unfortunately things didn’t work out that way, and yesterday after two more days of rest the pain reappeared while walking up the stairs.

On Sunday of this week I am scheduled to run in the City Tour 10k. My performance and preparation are going to be suspect, at best. But that’s life. You do what you can, when you can, and the rest is the randomness of living on a planet that rotates on its axis at roughly 1000 miles per hour.

I received an update from the race organizers stating that due to safety and security concerns the route for the 10k had to be slightly altered. So it looks like we will be running 9.5k instead, which equates to 5.9 miles. That should help me accomplish my goal of a sub 1:00:00 finishing time, but over an incomplete distance.

And now, for those of you who demand to be entertained by a real runner, a guy who is out there running marathons, ultra-marathons and sprinting up Pike’s Peak, I bring you Mr. Sage Canaday of Vo2Max Productions, who recently filmed an adventure run in the Grand Canyon: Rim to Rim to Rim.

Enjoy, and may you have the best run of your life each and every time you lace up your shoes.

 

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Pacific coast of Costa Rica: 85 degrees, 50% humidity at race start

ECORUN 10K – Goals, Assumptions, Reality

Going into this race I set my goals on a sliding scale of reality and wishful thinking.  Finishing in under 1 hour was my most unrealistic and ambitious goal. Running a negative split was the more realistic goal, because I could ease into the race, completing the first 5k in whatever time I needed to, in order to feel like I still had something to offer during the second half. I finished the race in 1:08:10, my MOTOACTV watch clocking the distance as 6.37 miles, and also failed to run a negative split.  Pretty disheartening, no?

Well, yes and no. But mostly yes. Let me explain. The ECORUN’s website and registration page still listed all of the details from last year’s race, indicating that the race was on 100% asphalt. So it was quite the surprise when around 2.5 miles into the race we were steered out and onto sands of of the beach at Playa Herradura.  The giant sand trap lasted about three quarters of a mile and sapped a lot of energy from my legs as I tried to maintain a reasonable pace. The worst part was trying to get off the beach because it was a fairly narrow route leading back onto the roads and previous runners had turned the sand over so much it literally felt like it was sucking you back in as you attempted to run.  Back on the road finally, I relaxed and felt fairly comfortable as my watch ticked off the completion of the first 5k a few minutes later.

Having run a fairly decent 5k time (for me) and considering the terrain and heat, I decided I had the opportunity still to shoot for a negative split, so I gradually tried to pick up the pace, seeking to catch a runner 100 yards or so ahead of me.  Things were going well for a brief time, and then we hit the golf course. No shade whatsoever, completely exposed to the elements. And completely uphill. The timing could not have been worse. Right where I was planning to test my meddle by increasing my effort on the flats I was greeted with 1.5 miles of pure climbing and winding. The combination of the sun, slightly faster pace and hills proved too much and I was forced to walk several times during this stretch in order to avoid blowing up. This was incredibly demotivating because instead taking on a time trial challenge head on, I was now facing doubts about finishing without embarrassing myself.

30 minutes of elevation gain in an 85 degree cloudless sky knocked me off of my game plan

Full race data from the MOTOACTV watch is here.

SPLITS

Mile       Elapsed

10:36     10:36

9:56        20:32

10:14      30:46 

11:02      41:48

12:33      54:21

10:17     1:04:38

3:28       1:08:10

As you can see, after 4 miles I knew that breaking the 1 hour barrier would be next to impossible unless I could miraculously manage 2 sub 9 minute miles, something I have not accomplished in training yet.  But I was still fairly positive about the possibility of a slight negative split. Look at that mile #5 disaster: 12:33.  As ugly as ugly can be. At that point the run literally became about survival.  I bounced back decently with a 10:17 in mile #6, and the final .37 miles (according to my watch, anyway) were at 9:19.

CONCLUSIONS

Do not rely on website information or previous race data when planning or visualizing your race plan. If you have the opportunity nothing beats first hand knowledge of the course.

If I’m too shy to make a phone call or ask detailed questions during packet pick-up I don’t deserve to run a good race.

Goals are great, but don’t let unpleasant surprises break you down mentally. Be stronger than the elements, if not faster.

Don’t judge a book by its cover. I was secretly sizing a few people up during the pre-race routine and I don’t even know why. Maybe I didn’t like their shoes, gear or loud personalities. Maybe it was my way of getting psyched up for a competition. I don’t know. But it was a pointless waste of mental energy and is a negative vibe to avoid. Plus, all three of them finished ahead of me. Time for some humble pie.

Every run will not be a great run.  I ran 13.1 miles two weeks ago and was overconfident today, believing that the distance was no longer an issue and my only concern was how fast I could finish.  Some runs are going to throw the kitchen sink at you and if you don’t adjust quickly and decisively, you may not like what happens next.

My experience as a runner and my fitness level still do not allow a great difference between my relaxed pace and a ‘race’ pace.  There is still so much work to do in training to address both my aerobic endurance and my race pace stamina.

Sharing a get-away weekend with my wife, running a 10k together, regardless of finishing times, is a great bonding experience and if you aren’t an elite or pro runner don’t ever let yourself get caught up in a disappointing result so much that you lose perspective of how great things really are.

Me and Nery Brenes, Costa Rican Olympic sprinter and 2012 IAAF World Indoor Championship gold medal winner, 400 meters.

My medal is a turtle: very appropriate considering my finish time.

A great way to wash away the post race blues.

The marina at Los Sueños Ocean & Golf Resort by Marriott

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Every once in a while during your training it’s recommended that you back off of the mileage and or intensity in order for your body to adapt to the recent stresses and recover properly before pushing it to new limits again.  Somewhat more by necessity than by design, I am taking this week to do that.

Two weeks ago I doubled my longest run ever and in a single run hit my long term goal of 13.1 miles.  There were a few walk breaks mixed in here and there, but mentally I was so relieved to get that distance out of the way.  Instead of thinking ahead, planning and being smart, which would have required me to reduce the mileage the following week so as not to blow myself up, I replaced the mileage with several days of interval training.

In retrospect, I believe it would have been ok if my intervals were limited to mile repeats and 800s, but the 400s were a bad idea.  My technique, experience and fitness level right now don’t call for 400s, and the increased impact from those almost out of control sprints really took its toll on my body. While nothing felt injured, my shins and knees were definitely a bit tender and I took two consecutive days off to make sure everything was working properly.

Yesterday was my first run of the week, an easy pace for 4 miles, to shake out any cobwebs and get back into the swing of things.  During the first mile I could feel a strange, dull ache on the outside of my left foot’s arch. Nothing debilitating mind you, but a new and unwelcome visitor to the house of pain.  All day yesterday after the run, while walking around the house and grocery store the pain remained.  My foot is not sensitive to the touch. I can rub and squeeze it, as well as stretch my foot and calf without duplicating the sensation. But the act of walking or running immediately brings it back.

So strange and untimely.

Thursday I am going to run an easy 5k.  If I add any surges or not will completely depend on my foot.

Saturday is the ECORUN 10k which I am running with my wife.  That may turn into a survival course instead of a fitness test.

For one reason or another this week’s training  is significantly reduced in mileage and effort.  Let’s see how it plays out.

 

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photo credit

 

Red Meat or Tofu? It Probably Doesn’t Matter

In a classic example of the fighting the wrong battle while the war rages on elsewhere, many of us are often caught up in the arguments for and against eating meat, vegetarianism, vegan lifestyles or even the fruitarian viewpoint. While we slug it out with one another in the trenches, belittling each other’s choices and creating an ever greater divide among us as consumers who like to pretend we are making more informed decisions, the government, politicians and agribusiness giants are busy raking in millions, laughing all the way to the bank, and potentially poisoning all of us, while forever altering the genetic code in ways that evolution never intended.

Genetically Modified Organisms and Foods (GMOs GMFs) are escalating at an alarming rate, entering our food production and distribution chain without the slightest pretense of legitimate testing or oversight. Despite corporate and state claims to the contrary, just recall any memories you may have about the tobacco industry’s scientists and attorneys when you weigh idea of fair, balanced or objective scrutiny and safeguards in relation to this industry.

Genetic Roulette: The Gamble of Our Lives is a great primer on the topic if you’re interested. The film is a production of the Institute for Responsible Technology and can be viewed online. However, you can also order a dvd copy which brings additional bonus footage and four additional mini presentations on related topics.

An excerpt from the film’s website:

When the US government ignored repeated warnings by its own scientists and allowed untested genetically modified (GM) crops into our environment and food supply, it was a gamble of unprecedented proportions. The health of all living things and all future generations were put at risk by an infant technology.

After two decades, physicians and scientists have uncovered a grave trend. The same serious health problems found in lab animals, livestock, and pets that have been fed GM foods are now on the rise in the US population. And when people and animals stop eating genetically modified organisms (GMOs), their health improves.

This seminal documentary provides compelling evidence to help explain the deteriorating health of Americans, especially among children, and offers a recipe for protecting ourselves and our future.