1000 Miles YTD Again!

I may have reached this mark 9 days later into the year, but I actually managed to exceed 1,000 running miles in less time (by more than an hour-and-a-half) than in 2009. In doing so, I have improved my average annual pace from 8:35/mi to 8:29/mi...not nearly the leap I experienced between 2008 and 2009, but an improvement nevertheless.

In 2011, I plan to run Surf City as my fourth full marathon. What's more, my wife has started to run again...and is training to make Surf City her first half marathon! Wish us luck.

Still At It

Cannot believe I have not updated this blog since April. I am still running...just clocked a 1:44:44 doing my "Cheesecake Factory" half marathon orbit (with a 45:34 10km split)...but have not signed up for any races since the Los Angeles Marathon.

Part of the reason I have been shying away from races is on going PF issues with my feet and pain in my right ankle. Obviously, the pain is not enough of a factor to keep me off my routine as I have recovered my race pace and much of the distance (ran 33 1/3 miles on the previous week, starting with a 15 miler). I actually set my unofficial half marathon PR (1:43:49) during a similar 15 miler back in August. I should even cross the YTD 1,000 mile mark before Thanksgiving.

Now that the PF issues affect both of my feet, I am starting to get a little more proactive in dealing with it. This week I started using SOLE Signature DK Response footbeds in my Kayano 15's. The size 11 inserts perfectly fit the size 11 Kayanos. At first, it felt like I was running on tennis balls (I had been using a tennis ball to work out the pain in my arches every morning)...the first real time I had experienced any significant PF pain while running. However, I think they have had an effect on how I feel after running. I even feel less pain when I first step on the hardwood floor in the morning.

I am also trying a ball more suited to the purpose rather than an old tennis ball. Hopefully, the combination of approaches will keep the PF at bay. Again...the pain I am experiencing is not debilitating in the least. I just don't want my running routine to suffer now that I am back up to speed.

Fastest 5 Mile Orbit

What a difference a day makes!

Based on this data, I am fairly certain I completed the last 5km in exactly 21 minutes (finished the last 3 miles in 20:28.57). Not bad for someone concerned about his foot...which, by the way, was not a factor today.

Not On The Right Foot

On the surface, my post-L.A. marathon recovery has seemed to be going very well. My pace is quicker. I feel fitter. However, if you have been following my recent entries, you may have noted how often I refer to issues with my right ankle.

There is a pattern: My foot feels great when I start running. At some point it starts to bother me, but not enough to abort. I finish strong. Foot hurts off and on for the rest of the day...and even more so the next morning. I skip the next day. If it still hurts, I skip another. Then I wake up feeling great...only to start this pattern all over again.

Actually, the pain is not really confined to my ankle. Some of it reminds me of PF, but along the outside edge of my foot (as opposed to the arch). It especially hurts when I first step down on the hardwood floor in the morning, so I roll out the pain using a tennis ball. The ankle feels a little click-ish when I roll it to loosen it up. At times there is tenderness in front of the ankle. Occasionally the heel of my foot stings. The pain is worse when I am barefoot or wearing slippers.

Some of these pains are not new. Some may not necessarily be from running. I first noted pain along the front of my ankle after catching my toe-edge while snowboarding a few years ago. I have rolled this foot inward a few times while running on uneven pavement. The PF-like symptoms are more recent (as in during my last month of training for L.A.). The heel pain started after the marathon.

What is relatively new is having any of these pains while running. I think the Long Beach Marathon was the start of this phenomenon. If I remember correctly, the next time I even noticed any ankle pain was during the latter miles of my longer runs leading up to L.A. And now I am noticing discomfort in my right foot at some point during every run.

I find myself paying close attention to how my right foot feels all day long. Sometimes it bothers me while I walk. Sometimes it bothers me while I sit. Sometimes it does not bother me at all.

I do not want this to become something serious, so I have elected not to run since doing a 5 miler on Tuesday. Considering I do not have any races scheduled, I can afford to play it safe. I just do not want to lose my post-marathon speed boost. I probably will run this weekend. If I am smart, I will not run a 10+ miler until I am absolutely certain the pain has completely gone away.

Easter on Burma Road

I find it hard to believe that between my marathons at Long Beach and Los Angeles, I did not step upon Burma Road even once. The last time I ran upon my favorite local trail was last August, when Valerie and I lamented the damage from a recent wildfire. This had been my prime destination for hill training and impact sparing, a challenging five mile out-and-back, a picturesque shortcut through Portuguese Bend Nature Preserve. My training options, especially my number of long distance routes, were significantly reduced without it.

This morning, Valerie and I have returned. Spring has sprung, not quite erasing all evidence from last year's fire, but triggering a dramatic recovery. Black trees contrast with an El Niño-fueled bloom of yellow wildflowers. Occasional splashes of purple dot the hillside. I am quickly reminded why I love running here.

I fly down the hill, completing my first mile in 6:03. I am a little disappointed that I did not crack 6. Perhaps I would have had I not stopped to appreciate the surroundings.

As I reach the lowest point on the trail, I am amazed by the amount of erosion. The top soil has completely washed away, revealing grooves etched in Palos Verdes stone. The uneven and jagged surface wreaks havoc on my weak ankle. The surface softens during the steep climb towards the gates of Rolling Hills, but one dip needs cones to warn how much has slipped away.

As I continue my ascent around the bend, the trail appears even more beat up. I thought potholes were bad on the streets throughout L.A. County, but the pits formed here are deeper, potentially ankle twisting. Though it is not hard to find footing while climbing, I must remember to be extra careful when I traverse back down.

I quickly catch my breath when I reach the halfway point...and wait for Valerie to catch up. She says that she did not remember this hill to be so steep or long. I remind her that this half mile climb has always been tough for both of us.

Valerie takes off ahead of me since I plan to stop for pictures on the way back.


Once again, I fly downhill, pausing at the treacherous spots to record pictures and avoid injuries. I complete 5km shortly before the final climb towards Del Cerro Park with a split just under 22 minutes. This is not as fast as my previous post-high school best, but, given the inclusion of a steep half-mile-long incline, it is far more impressive.

The etched rocky surface once again aggravates my ankle and the incline increases the pain. As I complete mile 4, a man on horseback passes me. My pace is dropping...I could use a one horsepower boost. A woman on horseback passes next, her steed spewing road apples on the ground in front of me. I make a mental note to never draft behind a horse. With a half mile to go, I finally catch and pass Valerie.

Upon returning to Del Cerro Park, I am surprised to learn that I have completed the out-and-back averaging exactly 8 minutes per mile. This is by far the fastest I have ever completed this trail run. I guess I am still benefiting from a post-marathon speed boost.

First Orbit Post-Marathon #3

Everything went so well during the L.A. Marathon that I rewarded myself with a full week break from running, even though my legs felt like they could run the day after. That said, I am glad I did not jump back on to my feet too quickly because the extra time allowed my blister to heal.

Once again, I chose my basic home orbit as my first workout. It seems strange to only run 3 miles. The last time I targeted this distance was in November of last year, before I resumed my marathon training schedule. I chose this distance so my wife (who has not run many times over the past few months) would be willing to join me. I will not reduce my pace for her, but will stop to encourage her along the way.

As with the week after Long Beach, it is a lot warmer today than on race day...at least 10 degrees warmer. I cannot believe how lucky I have been since my meltdown on Maui. I cannot recall training in temperatures this warm since the year began. I doubt I would have recorded a personal record under these conditions.

I feel no ill effects from last week's race. I am not nearly as winded as expected when I reach the first peak. My legs feel surprisingly fresh...much better than they did at any point during my final month of training. I really open it up on the flat and downhill stretches. My right ankle and arch are still a little tender, so I am careful not to go too fast.

I start coughing...allergies have kicked in. It is definitely Spring. That said, coughing and sneezing is not slowing me in the slightest. The first and last inclines usually kill my pace, but I complete the final mile in a quick 7:15.

When I stop my watch, I am surprised to see my average pace is under 8 minutes per mile. This is the fastest I have ever completed my rolling three mile circuit. Perhaps I will be ready for another race sooner than I realize. If I did not have a work deadline mid-May, I would seriously consider signing up for the Palos Verdes Marathon. Maybe I should anyway.

Day After 3rd Marathon

My body has definitely adapted to running marathons: I have surprisingly few aches when I first stand on my feet. I definitely have some tightness in both legs and a blister aggravates the ball of my left foot, but the more significant pains (right arch and ankle) seem to have faded. If anything, my upper body is more sore than my lower, probably more from sleeping in an awkward position than yesterday's race.

I would consider going for a run right now, but I know better. My body needs time to recover, even if I do not feel that to be the case. I could use a bit more sleep though...was on such a high yesterday that I did not take a post-race nap. I ended up staying awake until my normal bedtime!

Now that I think about it, I feel almost exactly as I did the day after marathon #2!