Local hazard alert, nice run.

I just got back from a nice, easy neighborhood run. I left before sunrise because the weather forecast is calling for rain/sleet soon. So I walked down to Lake Muhlenberg and as I was coming up to the west end of the lake I saw that a new bridge was installed which is good because the old one was washed out from a flood and that meant I had to run a few hundred yards over rough ground to the next bridge. So I ran over the new bridge and something looked odd so I stopped at the end and it was just getting light enough to see a big drop off the south end which would not be a good landing for my foot. I then saw someone removed the orange netting the workers put across the bridge so it would not be used until the work is finished. So, to the gazillion local runners that read this blog-use caution on the bridge!

Polar heart rate monitor

Last Sunday I decided to establish my maximum heart rate so I began by walking down to Lake Muhlenberg and doing a ten minute warm up. As I continued around the lake for my warm up I decided to go off to the side and do a few push ups and sit ups on the lawn but I saw a new sign there that prohibited me from completing my warm up :(

I thought this was odd, but then I found out there was a high school marching band competition going on and the city did not want the bands to walk on the grass.

After warming up I went to the bottom of this hill next to the football stadium and ran to the top(which took about two minutes), walked down and repeated three times. I had a maximum heart rate of 166 beats per minute so now I can calculate the rates I want to train and race at.

Lehigh Valley Running Scene

I recently won a bunch of stuff at the Lehigh Valley Running Scene lvrunningscene.com and Jill included a sticker-I put it on my car window. Lehigh Valley Running Scene has a lot of good info you should check it out.

I also went to the minimalist running shoe clinic at the Finish Line this week. I am considering trying something like the Nike Free as a once a week tool to strengthen my feet and maybe keep a recurrence of plantar fasciitis at bay, more on this later.

I am currently running three days/week using the run/walk method as I recover from a pulled calf muscle (minimalist shoe opportunity?) and I signed up for the St. Luke's Half Marathon next spring.

Comming back

I have not been blogging but I have been active. Near the end of August I had a little calf injury that would not go away so I switched to walking and bicycling. Today after a three week total absence from running I started to introduce some running into my walking again. I started with a good ten minute walk for a warm up and then ran for thirty seconds followed by four and a half minute walk repeated for the balance of thirty minutes. So, no calf pain, now what. Well I am going to proceed cautiously, next run/walk maybe Tuesday same interval as today, I will see how that goes and then make plans for the next run. I cannot make plans too far ahead or I tend to add mileage too fast and get injured again so I will proceed with caution.

My new friend.

I have been away in Florida to visit my daughter and her husband. While in the "Sunshine State" (it rained most of the time we were there), I made a new friend-Spartacus. We had a good time seeing Steve and Jessica and meeting Sparty. Sparty is a great dog;did you ever meet a Lab that wasn't?

New kicks

I just picked up a pair of Asics Gel -Fortitude 4. I have over 300 miles on my old pair (Gel-Fortitude 3). They feel the same to me as the previous model so I am hopeful of having the same success with the new ones. Why do the shoe manufacturers have to change the model so frequently? So you buy multiple pairs when you find a shoe that works for you-yes. So they can raise the price-yes! Anyway, I look at the cost of a few pairs of new shoes every year as much cheaper than doctor bills, so if good shoes can keep me running I will continue to buy them.

Quick 1.3 mile at 85 strides per minute

I just did a quick 1.3 mile run at the Rose Garden using the metronome holding an 85 stride per minute pace. I am getting better at concentrating on my stride, breathing and maintaining a good form. Last Sunday I ran a 5k a little faster than I had been, could it be the intervals and shorter run days using the metronome improving my time for the 5k?