W1D3 of Goofy training -- first "long" run

Today was great.  It was the first "long" run.  Long run in quotes because, well, 3 miles is not long ... BUT, considering that I'm coming of an injury, it was a great accomplishment.  I completed 3 miles in 36.35, average pace 12:10, which is slow for a run, but I must admit not bad for a 1:1 run walk session.  It felt great.  I am really trying to run slow and easy during the run portions, and really conserve energy.  I couldn't sleep last, not really because I was on call for work (ok that was part of it), but because I really got excited about running again, and particularly about Jeff Galloway's run-walk-run method.  In my younger years (ok last year) I totally did not want to have anything to do with walk breaks, because I felt running should be running!  But because of injury I am swallowing my pride, and walk-run is for the best.  I imagined myself last night completing a half marathon in under 2 hours.  Back in training, pre-injury, I ran 13.1 miles in 2:04.  I strongly believe, based on what I've read, and the podcast I listened to yesterday (jeff galloway was on a marathon podcast), that it is possible to get great times using walk-run.  but right now it's not about time, it's about getting back out there and being active again.  I feel great, I achieved the runner's high today! woo hoo!  I missed it.

Week 1 Day 2 -- outside at last, hello world!

Easing in carefully but joyfully back to running after recovering from injury, the 2014 Walt Disney World Goofy Marathon Challenge is in sight. I went outside today, and ran-walked on the bike path near our house. haven't run outside in 6-7 months, and it was amazing. This is the reason I love running, being outside, not on a treadmill, and actually seeing your progress literally, distance-wise. Yes, it was a slow 2.65 miles in 38 min using run-walk in my new cushy Hokas, but it was nice.

Week 1 Day 1 -- and so it begins

I received my Hoka One One Bondi B running shoes in the mail today from Road Runner Sports. They recommended ordering a half size up, and wouldn't you know it these size 10.5s fit perfectly. I was so excited I slipped them on when I got home and didn't even change out of my formal work clothes. Felt the cushioning right away, and I took a few jog steps in my garage. Felt nice. soft yet stable.

After a quick dinner I headed out to the gym. It just so happens that today is the first day of Jeff Galloway training schedule for the Goofy! Yes, the original purpose and goal of this blog, from Couch to Goofy, is in sight. Of course injuries have plagued me this past year, so I didn't just run out the door and "run 30-45 minutes" like indicated and like I was able to do last year. But thankfully -- oh so thankfully -- I am off my crutches and boot, got the green light from my orthopedist, and yellow light from my endocrinologist, and I was able to hop on a treadmill today and do a run-walk session (60/90 sec ratio for now) for about 35 min. It felt great! Hokas were not heavy, and with the 4-6mm drop, it was pretty easy to land midfoot strikes. I was doing more shuffles, especially at 4.6mph, but who cares? I didn't care that my shoes looked like clown shoes, either. These might be the shoes for me, and I have to thank the Mickey Miles podcast.

Afterwards, my feet don't hurt, and other than my sweat and heart rate, I barely feel like I ran at all! My tight socks hurt more, lol.

I confirmed my registration for the Atlantic City half marathon today, too ... which falls just around the weekend where my long run is to be 15 miles. And so it begins. Yes!

Excited for my new lease ... on running, that is!

Last week I completed a few runwalk sessions on the treadmill and felt great.  I tried my Brooks Ghost 4, with the custom inserts, with the thought that these were the shoes that I was fitted for, let's just wear these to keep my form and feet in line, to avoid injury.

Two days ago I decided I would get a new pair of the Brooks Ghost, excited that after injury I could start running again.  I went to Road Runner Sports, and was 20 minutes too early, the store wasn't open yet.  Instead of waiting, I just turned around and went home.

That may prove to be the best decision I made, because it gave me more time to listen to the Mickey Miles Podcast, in which this particular episode Michelle Sribner and Mike Scopa and their guests talked about shoes ... and the one that got my attention was ...

The Hoka One Ones!

Never heard of them before, but sounds like the opposite of the whole minimalist movement.  These shoes look big and clunky, but are described as very cushiony and "like walking on clouds" or pillows. On further research, they are both maximalist and minimalist.  the heel toe drop is minimal, only 4-6mm, yet the stability is there since there is a wider base.  But the obvious thing is that the midsole is oversized.

The point is that there is an 80% reduction in impact!! from both the cushiony EVA midsole and keeping the feet low to the ground.  This is what I need.  Given my stress injuries, this may give me a new lease on running.  run longer.

I ordered them yesterday site unseen.  Can't wait.

Soft

I did a run-walk workout today on the treadmill, 1:1 minute ratio. Felt awesome. My run was more of a shuffle, and I really concentrated on relaxing and running softly. I imagined myself running light yet strong, and focused on Chi-running technique. I watched Jeff Galloway's style of feet low to the ground and running upright today. I also came across the acronym SOFT (from thenakedrunners.com soft style running i think) which is immensely useful:

SOFT = Stride (180/min), Over (center of gravity over base), Flat (midfoot strike), Tall (upright).

Awesome. Take it easy. I can do this. Injury no more. Light and strong. Atlantic City Half Marathon here I come ... And then the 2014 Goofy Challenge.

Yellow light means go

My endocrinologist gave me somewhat of a yellow light to run ... Kind of in passing said it would probably be ok to start running ... Then on second thought wait till I see him officially.

In any case today I did a modified form of running. I did a walk-run workout on the treadmill (after a great upper body dumbbell workout), with a 90 sec:60 sec ratio, like week 1 day 1 of the couch to 5 k ... Yup, "baby steps" yet again for I don't know how many times due to injury. But today I did something different -- during the "run" phase, I did a light shuffle. I kept the speed of the treadmill the same (4.2mph today) as my walk, but increased my cadence to 90 (or 180/min), kept my feet low, with nice light relaxed form, and concentrated on midfoot striking, very lightly and relaxed to minimize impact and also reduce tension in muscles. Again to avoid injury ... But instad of thinking of avoidance, i'm just feeling good!

Run

I ran today. I wasn't supposed to, but I did. And damn it felt good.

Well, out of 47 minutes of brisk walking on the treadmill, I ran for maybe 3 minutes, if that. i was careful. Most of the time I walked ... Briskly, then sped up to a shuffle and evenrace walking ... But a few minutes I ran for real. 8 months of crutches due to previous running injuries were a setback ... But not now. I actually achieved a runner's high in seconds!!!!

But I'll be good now. My endocrinologist said could probably start running again, then he said wait ... So i'll wait till our next appointment.

Atlantic city half coming in october. Let's do this the right way.