5 mile run 4/7/12

This post is specifically for Colleen, who asked people to write about running since she's taking some time off to make sure an injury heals.  It's driving her nuts, not being able to run.

I've been trying to figure out what to do about my calves hurting the last few weeks.  I ran on Tuesday, a little less than 5 miles, and was feeling good, but my calves were still sore.  So I didn't run the rest of the week and figured I'd try to get a long run in on Saturday.  Originally I was hoping for 10 miles and if I felt good I wanted to take on one or two after that.  But that didn't end up happening.

Before I talk about the run, I have decided that 45-50 degree weather with the sun out is perfect running weather.  It's cold enough that when you're standing there you're chilly but as soon as you start running you warm right up and it's perfectly comfortable.  I had on a pair of pants and a short sleeved shirt, which seemed to be less than a lot of other people were wearing at North Park.  We met at 10am and I think it was just about 45 when we started.  Because of the holiday (Happy Easter, btw!) and other factors, our little running group was only 3 this time.

We started out and they told me I could decide if we would run straight or in intervals.  We ran the first mile straight and I was actually feeling good.  I looked at my watch and it said we did the mile in less than 9:30, too!  I was so happy, feeling back to where I was before my calves started hurting.  They did start out tight and I was going to warm up a bit by running and then stretch but I was feeling so good I decided it was ok.  I could feel them loosen up as we were running.  (Maybe that was a bad idea, to skip stretching, I dunno.)

When we hit the first mile I asked if we could change to run/walk intervals.  I wanted to try to ease into the longer distance and I really wanted to run two loops, so I wanted to pace myself.  But we started to take off.  During the runs we were averaging less than a 9:00 mile.  At one point my watch said we were at an 8:45 pace.  I started complaining and my running buddy said well let's at least get to 3 miles together and then you can slow down and we'll keep going.

I really tried, but by 2.5 miles my calves were starting to hurt.  I also was feeling a bit dehydrated from some excessive drinking the night before.  I stopped at a water fountain just before 2.5 miles, and I just realized I needed to slow down.  So I told them to go on ahead and I'd see them at the end.  I asked them to stick around- Sarah was talking about maybe doing a 2nd loop and I hadn't decided for sure whether or not I'd do it and I figured we could at least run together.

So my 3rd, 4th, and 5th miles were slower.  I didn't do 4:1 intervals anymore.  I did walk a few times, for a minute at a time, when I felt like my calves needed the break.  But I ran a lot more than I would have doing the 4:1 intervals, just a lot slower.

These are the mile splits:

1	09:20	09:20
2	09:47	19:07
3	10:35	29:41
4	10:31	40:13
5	10:12	50:25
5.01	00:10	50:35

My overall pace ended up being 10:06.  My fastest split (.25 miles) was in 2:14 which included part of a walk.  Yes, CRAZY for me, since it included the walk!  And my slowest split was exactly 3:00.  That one also included a walk though, at least.  I think my run sections were averaging between 9:30 and 10:15 while I was running by myself.  A whole minute slower than what we had been doing.

Afterwards, I didn't see them in the parking lot so I thought they decided to run a little more.  I started chugging some gatorade and realized they were on the grass, stretching.  Sarah showed me some different stretches- and one that does really well for your quads.  My quads in general seem fine and the normal stretch when you stand and hold one led bent at the knee- I usually don't even really feel that.  The one she showed me definitely helped.  I could already tell my calves were stiff but stretching helped and for once after the half hour drive home, although I felt slightly stiff, I wasn't hobbling.

I'm hobbling this morning though.  I really need to figure out what to do.  I do think it's the new shoes which have changed my stride (probably for the better but I haven't worked into it).  It's still both of my calves although I have to admit I have gotten a few twinges in my left knee.  The weird thing is, I felt that after a few days of rest when my calves were starting to feel better.  Right now I'm considering taking this week off running.  I really hesitate to do it though- I don't want to lose the endurance I built up for the half marathon!

Off to go do some foam rolling...