Archive for the ‘breathing’ Category

Running in AZ

Wednesday, May 25th, 2011

Well so far I haven’t managed to get out to hit the roads during my visit to AZ. Mostly I haven’t had the time, except I can’t say that this morning. I think I am just feeling plain lazy.

The altitude here is just under 5000 ft above sea level. It amazes me the affect that has. Even when I am not doing anything it feels like I am short of breath at times. Usually it takes 3-4 days before I don’t notice it anymore. Not sure why the body is able to make that adjustment, but it does.

Well I’ll have one more morning to get off my duff and go for run. We’ll see if that happens…

Longest run of the year

Thursday, February 3rd, 2011

Yesterday I did a 12+ mile run. It started out to be a base run of around 6.5 and ended up quite a bit longer. The sun was out yesterday and I think that inspired me. Plus I had a break from work and considering that I probably won’t have another significant break coming up work-wise I though I had better take advantage of the time. Not to mention I am trying to increase my mileage in prep for another shot at a full marathon this summer. Oh and I had my water bottle with me in an effort to get used to wearing the belt again, so there was another reason to keep going.

When I was psyching myself up for a run yesterday I was a little concerned about just having taken my rebif. I wondered what sort of effect that might have on me and my running. Once I started I immediately forgot that was even a consideration. So I would have to say as far as the run itself went it was not a factor. I noticed nothing different. The tylenol and advil I took for the shot may have helped any soreness but I noticed nothing (result of completely forgetting about the shot?). After the run I was really tired but I don’t think that had anything to do with the rebif and more to do with the effort (considering my current fitness level) I exerted to run that far. Today I am somewhat sore and really, really tired. I also didn’t sleep so well last night (actually several nights in a row now). So could easily be a combination of the factors rather than having anything to do with the injection. No site reaction to speak of before or after the run.

So the run itself was really interesting. I felt really good for the first 8 miles or so and then after that I still maintained a pretty good energy level. At about that point I started heading into a stiff wind and really slowed down, 11+ min mile. Creeping! I had one somewhat scary moment toward the end of the run when I made a sudden turn and felt a twinge in my left knee, but it seems fine today so I don’t think it was serious at all. I managed to keep my heart rate pretty low throughout. I was aiming for my 70% threshold (144 BPM) and I did a good job for the first 6-7 miles, then it got a bit out control. I ended up averaging 150 for the run, considering how tough the run was I thought that was pretty good. I also think the low HR initially kept me going throughout. I employed a breathing pattern of 2-3 in and 4-5 out. It was hard to maintain at times, but it really helped both to lower my HR if I had just exerted myself and to maintain a slow steady HR. The most typical pattern was 2 in and 5 out. When I breathed out I would restrict my breath in order to slow down my exhale, almost like whistling, but without the sound.

So my plans are to slowly increase my weekly miles and to start up with the quality runs (LSDs, speed work at the track and hills) as well as incorporating less junk runs and more recovery runs under 70%. I’d like to start developing some good training habits before I dive in to the marathon prep. I am going to try to get a recovery run in today after a meeting I have this morning, but I might just blow it off and take it easy today, we’ll see. It feels really good to have done a long run. Makes me feel like I can get going again with the training. Whoo hoo!

Stop me

Saturday, July 19th, 2008

In the 1972 Olympic Trials “Go Pre” shirts were everywhere in honor of Steve Prefontaine, the celebrated runner from Oregon, the stands were full of them. When Prefontaine started to get ready for the race, several of his competitors removed their warm ups to reveal “Stop Pre” shirts sarcastically making fun of all the Pre fans in the stands. As followers of running lore know, Pre won the race and upon finishing someone handed him a “Stop Pre” shirt which in a classic moment of track and field history, he donned the shirt and took his victory lap. As much as I don’t like Pre, IMHO this was an amazing moment, I wish I had seen it. The shirt and concept of “Stop Pre” has always been a statement of futile challenge to me. Yeah go ahead an try to stop Pre, good luck!

So today as I was running I was thinking of that and came up with the Idea of a “Stop ms” T-shirt in the familiar red octagon. Well that didn’t really fit my concept of futile challenge, so I changed the idea to “Stop Me”. I want to make t-shirts and sell them on this blog, but maybe I will just try to make a single running shirt for now. I just checked the domain name and most are already taken, I wonder if they are being used?

Last week I saw “Chariots of Fire” for the first time. It was pretty good, the music was really dated and didn’t work for me. It was also very religious with the one runner being Jewish and the other refusing to compete on Sunday. It was a favorite movie of my college roommate who was also a runner and is pretty religious, I can see how it appealed to him. As for me, I liked the aspect of standing up for his convictions, but it didn’t really work for me. I was hoping to feel inspired, but I really didn’t. My next running movie I am going to re-watch is Run Lola Run, a very good French thriller. I have the soundtrack on my Ipod and I love running to it, great German rock/metal.

I also recently saw an interesting movie called District 13, another French flick. This was an action movie, but instead of car chases they did parkour. Parkour is style of free running where nothing stops the runner from continuing. All obstacles are overcome. Here is a great parkour scene from District 13. An example of its popularity in the mainstream, their was a great parkour scene in the James Bond flick Casino Royale. For those of you interested in trying it out, here is a tutorial on rolling. I have always wanted to do parkour on a more serious level. I even found a tumbling course where the instructor did parkour and would be willing to tailor it for me. I chickened out. I’ll have to be satisfied with my log jumps in the canyon, though after watching that rolling tutorial, I am getting re-inspired.

So I finished up the week getting over 20 miles for the fifth week in a row. I am really noticing a change in my conditioning. Now my biggest challenge is going to be losing some pounds. I am at 187 right now, and if I could get to 175 I would feel a lot better about continuing the mileage. I know my knees wouldn’t mind. I have been lucky to have few problems with my knees in general. I have noticed on the days when I do 8+ mile runs, I have been getting a bit sore. Nothing major, but enough to make me want to ice them and be careful with my stretching.

Today on my run (and several times recently) I have been focusing on breathing from the belly. As much as it might not look so great, it does allow you to bring more oxygen into the lower portions of your lungs. I have been lucky to have pretty good lung capacity (I won the underwater swimming contest in Long Island NY in 1972 when I vowed to stay under until I saw my rival Alex’s ankles!) I find myself doing the belly breathing when I am getting most pooped. I have been trying to shift to it, when my breathing wants to switch from 2 in, 3 out to 2 in, 2 out. Using the deep belly breathing allows me to continue breathing 2-3. This then gives me another level I can step it up to if I need to.