January 2013 Training and Racing Recap

January 2013 started with my taper in preparation for the Goofy Challenge (half marathon recap and full marathon recap).

After the Goofy Challenge I enjoyed several weeks of low activity, many trips to the skating rinks with my kids, and a rekindling of my love affair with cycling rollers.

7 Running Activities
64.35 miles
9:28:37

6 Cycling Activities
39.90 miles
3:20:06

February 1 starts my next training cycle as I prepare for the Boston Marathon.

Was January a good training month for you? 

Q1 2012 Running Stats

2012 January, February, and March Running Totals

I spent a day and a half running already this year.

For readers that are in health care you might benefit from reading this article I wrote for EMS1.com about drug shortages, including the looming oxygen shortage.

Blogging vs. [Insert Alternative]

Blogging vs. Running

I choose running.

Blogging vs. playing basketball with my kids.

Basketball.

Blogging vs. watching the Mad Men premiere.

Don and the gang, of course.

Blogging vs. catching up with my feed reader.

Toss up.

Blogging vs. the rest of today's to- do list.

Blogging.

Too Many Questions for a Saturday Morning Run

1. What is the weather like?

2. Is it windy?

3. Should I wear shorts?

4. What direction is the wind coming from?

5. Should I run on the trail?

6. Which direction should I run on the trail?

7. Are there other people out running?

8. What are they wearing?

9. Are they wearing shorts?

10. Do you think I should wear shorts?

11. Can I use your watch?

12. Where is the turn around for the 4 mile route?

12a. If I ran 4 miles out and 4 miles back would that be 8 miles?

12c. Should I turn around at Bonniewell?

13. Are you impressed with my stretching?

14. How long will it take me to run?

15. If you were listening to me and I wouldn't have to ask so many questions. What are you doing?

My only question, "When are you leaving?"

Also notable, silly runners, running tights are for winter.

Running Haiku: Low Speed Hyperdrive

Puffy snowflakes fall

Run into the icy wind

Low speed hyper-drive

Running with My Special Heart

Around the year 2000 I was kicked in the back of my calf by another basketball player. He was one of the dirtiest basketball players I have ever played with and I believe his kick was intentional. The immediate pain was severe and I was initially worried he had broken my leg. I limped off the court and went home to apply RICE - rest, ice, compression and elevation.

Over the days to come I was able to bear weight on my injured leg, but the pain was severe and very localized. I could not find a position of comfort, the pain kept me awake at night, and seemed unresponsive to ice or NSAIDS. After several days of no relief I went to see the doctor.

An x-ray concluded I did not have a fracture but an ultrasound found a very small blood clot deep in my calf. At the time the doctor (or PA ... I don't recall) suggested I continue with RICE.

A few days later and antsy for exercise I decided to take an easy jog. A few steps down the gravel road we lived on and I was so winded I could barely stand upright. I caught my breath and tried to run. Again so winded I couldn't continue. I also began to experience chest pain. Most significantly was the leg pain was gone.

I limped home and rested. The next morning, still having chest pain, I went to urgent care. At the time I was either not yet an EMT or in EMT class, again this was more than 10 years ago. A male in his late 20s complaining of chest pain didn't cause any alarm with the triage nurse.

After a long wait in the holding area I was finally seen. One set of questions led to more questions led to more assessment. Before I knew it I was having a chest x-ray, ultrasounds, 12 lead ECG, cardiac ultrasound, and being scheduled for a stress test. The cardiologist decided I wasn't in any immediate danger. In passing he added "has your valve defect ever given you any problems?"

Ummmm ... my valve defect?

"Someday you will have to get that replaced," he casually added.

"My what," I asked?

He went on to explain that my aortic valve should be a tricuspid but it is a bicuspid. This is quite common that instead of having three flaps the valve only has two flaps. Over time, usually in old age, this becomes a problem and valve replacement is required. A valve can be replaced with either a mechanical valve or a pig valve.

A few days later I did a cardiac stress test and rocked it. The doctor decided I was out of the woods, fit, strong, and healthy.

Ever since I have been interested in learning more about the impact of endurance sports on the heart. Stories of marathon runners experiencing sudden cardiac arrest in a marathon receive lots of publicity but the actual risk is very low. There is also ongoing research about the stress marathon running causes on the heart. This article, Short-Term and Long-Term Injury to the Heart with Exercise, presents some new findings.

My wife, partly because it is her nature, worries about me when I go out for long training runs or race a marathon. I worry to, but about more likely stuff (I will trip, I will run out of water, I will get hit by a distracted driver, I will get chased and bitten by a dog).

When it is all said and done though if my destiny is sudden cardiac arrest I would much rather have it happen at mile 20 instead of hour 20 of a Jersey Shore TV show marathon. Life is full of risk. I still believe the benefits of regular exercise and eating well far outweigh the risks of heart injury from exercise.

What do you think? Does the research about exercise and cardiac injury cause you pause or concern? Are you also running with a bicuspid valve? Or are you running with a replacement valve? Share your views and experiences in the comments section.

Happy Valentines Day!

I heart running because:

1. Running is good for my heart.

2. Running helps me look good for my sweetheart.

3. Running makes me feel good.

4. Running shows that I care.

5. Running while my son rides his bike helps strengthen our love.

6. Running lets me eat some chocolate every now and then.

Why do you love running?

Night Time Running Lights to See and Be Seen

Lights and reflective clothing for night time running. The products I use.

An Easy 4

Coach's plan for today was an easy 4 and that is just what I did. I am in the midst of head cold and it was nice to just have an easy run. My cold is in my head - lots of sneezing and congestion, but I think it might be moving into my lungs. I am doing my best to pound fluids and trying to take 2 or 3 Airborne tablets a day but I don't know if that matters. Might just need to let this run its course.

Today's heart rate data reflects that I don't have good electrical conduction for the first 6 minutes or so. Once I get a little sweat on the band it seems to level out. I have been wetting it down but I might need to look for some conducting gel.

Long Run aka Puddle Jumping

Our unseasonably warm winter continues. Although the roads are dry the melting snowbanks are leaving big puddles where the sidewalks cross the roads or where the sewer drains are still blocked with snow and ice. Thus yesterday's long run was regularly interrupted as I tried to navigate my way around puddles and my son tried to find his way around on his bike.

As an early season "long run" this was a relatively short run. I warmed up for about a mile to remove the lingering stiffness and soreness from Thursday and then tried to run a steady 5 miles at just over 8 minutes per mile. I felt good and was able to keep a steady pace except for the aforementioned puddle jumps.

Hat tip to my son. He has done back to back 6+ mile bike rides. I can't imagine there are many kids his age in central Wisconsin that are logging bike miles this early in the year.

Downward spikes show slow downs to run around the puddles. Long and wide spike is waiting for a traffic light

Tempo Run

Today's plan called for a warm-up, 2x1.5 mile with a short rest interval, and cool down run.

I am still coming to terms with the fact that this is going to be remembered as the winter that wasn't winter. With a starting temp in the low 30s I was lightly dressed and in good shoes for a run on dry roads and sidewalks.

My warm-up, easy pace run, was a little more than a mile. After ascending a very short hill I began the first 1.5. Felt good and kept adjusting my pace to stay in the target zone.

Spent the short rest interval walking. Just as I was preparing to run the 2nd interval my training partner (riding his single speed bike) announced he needed a bathroom break. We extended the rest interval by nearly 10 minutes as the power of suggestion led me to also need the bathroom. I jogged a bit after leaving the bathroom before starting 2nd interval.

2nd interval was fine. Cool down was probably a little more distance than I needed. I think I was aiming for 5 miles total and I ended up running just more than 6 miles.

Welcome to Everyday Runner Tips

I am a marathon runner.

I don't run everyday.

I think about running often.

I talk about running as often as I can.

When I am running I often think about running.

When I am running with others we often talk about running.

While I am running and talking about running I am often thinking about running.

Everyday Runner Tips is mostly going to be my running journal, race reports, and connections to running products and resources.

Also in 2012, for the first time, I am going to be working with a coach. My coach will prescribe workouts, rest days, cross training days and help me prepare for races. My 2012 race calendar is not finalized but I am aiming towards two "A" races, the Bellin 10K in June and a Fall marathon (hopefully New York City).

I will also be running the Green Bay half marathon in May with MyTeamTriumph-Wisconsin and looking to do a few short triathlons during the summer.

If you are looking for more from me you can visit:
EverydayEMSTips.com
@gfriese
Google+/gfriese

Let's go running...