JULY IS THE MONTH I STARTED RUNNING AGAIN

The last audio book that I listened to was called "What I Talk About When I Talk About Running" by  Haruki Murakami. I honestly thought it was going to be a book by a runner, but it was actually the story of a popular fiction writer from Japan who runs in his spare time.

Like many autobiographies that I have listened to lately, I disliked the writer for a good portion of the time. But I was inspired, after a hiatus of over two years, to re-aquaint myself with the runner identity that I honestly thought at my age that I might have to leave behind.

The idea was to run, and write. This author, like a favourite fictional character named Kinsey Milhone, made a habit I have never achieved. They both ran daily, and a number of miles, and this always makes me want to do the same. Being a realist, however, I was certain I would never be able to do anything that regularly even if I didn't have to work, so I decided to take my favourite kind of number, and run every other day on the odd days beginning on July 1st.

Now that it is August, I happy to report that I have managed to run every other day for a total of 16 runs. It hasn't been easy, and it has been far from regular distances , but I have done it every single odd day. The problem seems to be, however, that I have even less time to write than ever.

At the beginning, I did what I always do when I lapse and start running again. I took a familiar route after digesting a simple breakfast, and willed my way down the hill, under the golf course, back up again to the waterfront, past the marina and the park, and back up through the streets to the nearby train station and up and around to the park that is at the bottom of my street. All told, a 6.6 km route that took 45 minutes, and the first real cardio in ages.

The next day my knee was swollen, and I had the familiar dread of the right medial meniscal tear that took me out of running for a summer, and probably affected my running for more years than I can remember. 

Day 3 came and it was the second day of ward call. I opted for the first time ever to take care of my health first thing, and went in to work to round on a Saturday after that. I did the same route, but when I look back on the fitbit tracker, I was in the peak heart rate and not in cardio. I was about to learn that I needed to run smarter now that I am older. 

Now I iced my knee, and it was harder to bend it for stretching, that I very quickly felt that I needed. My knee was still swollen the next day. I iced it and treated it gingerly. It didn't feel too bad.  I felt more tired that I usually would early in the day, but I was proud to actually do it on call. Work days are usually bad days for exercise or sleep. In this case I was only sacrificing a little sleep.

Day 5 came and I ran the same route. It was hot and muggy, so I went out in the evening before the sunset. I couldn't imagine doing this everyday, but I thought I might get this every other day thing going.

Day 7 was a late run, and it was a critical decision to do this run, because I had worked all day, and the Habs were in the playoffs. I still had cable for one more day, and it ended up that it was their last game of the season. In mourning, and now after dark, I ran the well lit streets in my neighbourhood, finishing before midnight, on a slow jog around the streets and bike paths without having to cross any traffic, around 4 km. 

Day 9 followed a very late shift, and plans for a walk with a friend in the afternoon. I would have rather hung out with my daughter, but she was keen to get some alone time in the house, so I kept a promise to myself, and ran after supper for a 20 minute 2.7 k run around the neighbourhood, enjoying the sunset.

Day 11 was another late one, with my summer birthday cleanup and Princess Pirate's summer birthday preparations in full swing for the next day. I ran for 30 minutes around 10 pm, with PP up late but encouraging me not to break the chain. It started to feel like the shorter distances were a better fit for me, which was disappointing, but I started to recognize my knees and abdomen again as not so frightfully middle ages as I had feared would be permanent. 

By this point, my running was better, but I had to remind myself that I took up running to get into the practice of writing, and I wasn't doing that at all. Any free time I had was taken up in the act of running. Stretching was also difficult to get in, and my lower back was starting to feel tight.

By the time day 13 and 15 came, I was camping, and sometimes walking far enough that a run felt like a lot of effort. But the habit was kept, and the hills were not as tough as they would have been in the first runs, and I would run around the campgrounds and through the forest trails, even if the length of run was not as long. Combined with the drive and an air mattress deflating for uncomfortable sleeping, my back and legs were contracting up into flexion. I had in mind the visual of a faun, with the bent legs of a goat, but feeling none of the advantages of their natural spring. Stretching in the gravel wasn't easy, and I was starting to think that this was not going to be a sustainable frequency, but I committed to idea of finishing the month, and was starting to know what day it was most days. After covid isolation and decades of irregular shift work, I had often loss the sense of weekdays and weekends. Now, I knew at least that it was an odd day if I was running and it was even day if I was not.

Now it is August, and I did take a pause for a few days, and felt a twinge to watch the odd day pass without a run. I did the smart thing and scheduled my 3 runs a week in my calendar, not based on the day of the week, or an odd or even number. And so on August 4th I ran my first run of the month. Now when I run, I have to run a good distance. In the hot weather this week, this meant that I headed to the local woods where the trails are shaded.

In one month, my legs are stronger, my knee doesn't bother me if I take short strides, and I recognize my body again. I have to stretch before and after for just about as long to feel normal (the toll of the biped is contained in the hamstrings and calves at this age), and I may have run 5.5 k today in 45 minutes, when I ran a 10 k in 49 just 20 years ago, but after a prolonged hiatus, I can call myself a runner again. 

Now I just have to figure out how to be a writer too.

HALF-MARATHON COMPLETED!

 Seventeen years ago I ran the longest distance I had ever run, and that is true even today. I was twenty-nine years old, and truly loved to run an hour at a time. I always thought I would run another marathon in my thirties, especially when I discovered that I had run the Saskatoon marathon in four hours and one minute. That time really stuck in my craw for a long time, and for a while I imagined I would run another marathon in under four hours, even if it was by one second. But my thirties went by and I really didn't run. I didn't run for a long time after the marathon. I married a guy who couldn't run a block without stoppping because he was too itchy. I got lazy. I had a torn meniscus. I lost my identity as a runner, but I never really felt good about it.

So a few years ago, I started running again. I learned to run in all weather and for the first time over the winter. I broke my toe and suffered from plantar fasciitis, but I kept running. I had to run smarter, with cushioned shoes, on trails, not pavement, I learned to shorten my stride and run more upright to lessen the impact on my joints. I was running in forests and down to the waterfront. I ran with my daughter and with a friend, but mostly alone, when I could find time. Like swimming, my daughter encouraged me to suit up and ran when she had french tutoring over the summer. She was proud of me, and held me accountable. Much like signing up for the triathlon, I was lulled into the belief that I could run a half marathon early in the spring, and the price was attractive, so I registered. As the summer progressed, and was the hottest summer of memory, with five months of hot weather, training was a real challenge. But just like anything, you can acclimatize with practice, and although runs were shorter than planned, I was able to run throughout, and even learned to run without much water.

Then the triathlon came, and the running portion was the least pleasant run I remember ever completing. I didn't know how much rest to take, but it was only two weekends to the marathon and I still had not run more than 10 km. So whether my body needed it or not, my confidence needed to prove that I could run at least a little more. So 3 days later, I went for a fatiguing 11 km run with a friend who was decidedly more peppy, and then a week ago, I managed to run a solid 14 km and felt like my old self.

Just like recovery post, there is an idea not to overdue it before. Unfortunately I was PMSing also, so I was not running and I was eating too much as my only activities this week until today. So I was a little nervous, and woke up in nightmares at 4 am today, and tried to sleep until 5:30 when my alarm went off. For the first run in almost half a year, I was faced with a choice of clothing that was going to be wrong for some part of the day. I chose to only wear shorts and t-shirt with 9 degree weather, and it was perfect for the run, but I had gloves to wear before and after, and was only borderline comfortable. 7:30 am, and the races started. I was in the 9th wave and we both burst into grins as we crossed the start line. Two kilometres in, the gloves came off and I was a comfortable temperature until after we finished.

I am proud to say that I never stopped running. I ran 14 km with my friend and we kept the pace to the end. I finally found an opportunity to use an empty portapotty around 16 km and regretted not going early. I reached 17 km easily, and then it was all down hill from there (figuratively, not literally!). The last 4.1 km were the hardest, but none were as bad as the five at the last leg of the triathlon. The crowds were encouraging and I found my friend quickly after.

So this morning I ran for 2 hours and 21 minutes and 11 seconds, and I am proud of that! I feel like I might have put this milestone behind me. Nursing an sore ankle, I have discovered that 10 km keeps a lot of pain away, but more than that can make subtle gait asymmetries exaggerate. I also proved that I am not interested, and maybe don't even find it possible to run a faster marathon at this point.

For today, though, I proved I can run longer than I was certain I could, faster than I thought. It is good to prove things to yourself, especially if you are not sure you can do them. It's good to try things that you are likely to be bad at, especially if you try them with faster and younger and fitter people. It's a good mix of pride and humility you need to balance in these activities, that really is a mindset fitting for general life.

I AM A TRIATHLETE!

Well, I did it! I honestly had no certainty that I would, but I finished! Goal number one met! Not finishing last? Check! Less than 2 1/2 hours? A mere 1:54:26 race time! I still can't believe it! My ego keeps reminding me that I was in the bottom 6 percent, ranking 1050/1107. But I swam 800 m in 23:55 minutes ( I wasn't sure I could beat 30!), I biked 20k in 46:58 minutes, and I ran 5.2 k in 34:09 for a blistering pace of 6:36/km, even though it felt like I was slow as molasses! Two transitions of 5:40 and 3:44 minutes, where I stopped to dry off, dress up, only to realize I hadn't eaten or put on my sports bra! With a new bike, a plastic bucket for supplies and a better plan, maybe I can do better next time! 8 or 9th percentile! Or just let one or two 60 year olds outrun me, not three (starting 15 minutes after, by the way!)

Just to be clear, because there are quite a few variations, I swam 750m, biked 20k,  and ran 5k, or finished the 25.75 k race or sprint, as my real triathlete friends say! Not an Ironman, nor even the Olympic distance, but not the tri-a-tri neither!

So what did I learn about my first triathlon?

Number one: The Montreal Triathlon Sprint really is made to have fun! The volunteers were numerous, and helpful and the fans enthusiastic, even for strangers! From marking our legs and arms with our bib numbers and age, making sure we were going the right direction, to giving away gatorade, to singing and cheering, they made the race fun!

Number two: Just because you like to run, don't assume that it'll be easy once you get to the third stage of the race. It's gonna be harder each event you make, just because it's after something else. For me, the swim tired me out, but it was a dream compared to the bike, and the bike compared to the run!

Number three: When they say put your tracker on last, they really mean it! Turns out there is a whole line of portapotties in the transition zone, which is the place to circle back to just before you swim, bike, and run, and then after you finish. Outside of the transition zone, near the Olympic Basin at Jean Drapeau Park, there was only one bathroom, shared with the general public, that I was standing in line in front of just before the race. I barely made the start on the beach because the turnover was so slow, but I am grateful to a gentleman spectator that noticed those of us with green caps were next up, and let me go before he did!

Number four: Your best opportunity to eat a bite is in the transition zone, but even when every one has left, eat before you start to exit. Once you have your bike moving, eating and drinking are dangerous! I have a scab and hematoma on my right shin to prove it. Take a few seconds to put a bite in your mouth, then leave. But eat a couple bites. Once you start biking you can digest. It's your only opportunity, and you will need the energy for the run!

Number five: Flags mean something but not everything! Green means go; red means stop, but with two precisions. First, when you leave the transition for the bike section, don't get on the bike until the green flag. Lastly, when you are finishing, the red flag may be followed by an inflated gate. Run past the flag and under the gate for your best time!

Number six: You really just can show up with a swimsuit, goggles, running/biking shorts and a bike. I liked this article as most helpful, even though I only found it after! 10 Tips For First Time Triathletes

Number seven: The two smartest things I did that helped in the race was sign up with a friend and practice in the open swim the day before. It was the first time either of us had swum that distance outside of the pool (25 meters at a time) and with all the bodies stirring up the water, we both had a chance to panic and then calm down. We had a 275m loop that we both freaked out doing the first time, but we did it again and the second time was just fine. I still can't believe that I had never done the front crawl for more than 25-50 m at a time, often too breathless to continue. Once I hit the water in the race, however (trailing behind the group intentionally), I found a pace that I had never found before, and managed to swim the distance, mind you lopsided, one in two breaths per stroke, in front crawl with my face in the water. 21.5 degrees Celsius is the perfect water temperature on a sunny day!

Number eight: I probably ran, swan and then biked in order of time during my training. This wasn't a terrible choice, and I didn't feel totally confident nor incompetent when I thought about the race. Swimming felt the least prepared, but after the race, I wish I had biked more. Probably, training more frequently in general would have been better, but I am glad, like with many things, I started before I was totally prepared. I have no regrets on being on my way and still finding the race day upon me.

BONUS REEL: TRIATHLON BY BLUNDERS

CLIMBING OUTDOORS AT LA CONCEPTION

Groupon deal $99 for 2 before October 14

MY CURRENT HYDRATION PACK

I am not running very long distances, but running 6 km in 30 degree weather requires more a little water. For every other run, I like to keep track of my distances and frequency with Runkeeper, which requires bringing at least my phone. This Northface Flight Series hydration belt has room for a house key, ID, 500ml of water and a phone.

The velcro tends to loosen and catch some shirts.

It's been a trusty companion for many runs now. If only I could figure out how to order 2 more "Fuel Tools". Maybe then I will break the 10 k barrier!

TRIATHLON TRANSITIONS AND SAFETY ACCESSORIES

Last night, my triathlon buddy and I did our best to simulate transitions after a quick 30 laps to simulate the 750m swim. Our master's coach criticized our transition, but, to be fair, I hadn't planned to leave the pool so quickly, and I had to communicate with the Princess Pirate who was going to take the pool stuff home, and be on her own for the first time, and I left her swimming under the care of my other triathlon buddy who didn't have his bike.

I did have everything I need for the bike, but two essentials I need for the run: Sports bra and my proper runners. We biked 11 k and then ran half a km just to see. The transitions weren't bad. I found it hard to keep up a pace swimming or biking, but the swimming with alternating 50 m crawl and 50 breast worked well. For both, I was chasing my friend, which works out too.

The swim list:
swimsuit
goggles

a spare pair of goggles
towel
bag to put wet things

The bike list:
bike
combination lock
bike pump
tire patch?
helmet
sunglasses/glasses
bike gloves
bike shorts
sports bra and shirt
socks and runners (watch the laces don't loop/hang)
someway to pace?
platypus backpack 2L water
snacks

The run list:
hat
stow bag for above

To verify on my two decade old bike:
front white reflector
front tire white or amber reflector or circumferential reflector on tire
red rear reflector
white or red rear tire reflector or circumferential reflector on tire

For nighttime:
white light in front
red light in back

For more details see Bike safety in Quebec

An oddity of the Esprit Montreal Sprint is that the cycling is counterclockwise, so the slow lane is keeping left, and passing is on the right.

I may need a triathlon suit or wet suit. Maybe even a new bike! Argh! First, must try and borrow for the day.

SWIMMING TWEAKS I AM LEARNING (BEFORE I FORGET)

The last 3 summers, I have been swimming with a group of adults in a program called Masters. Basically, most people were swimmers as kids, and they come and follow one of two programs: long or short. Then there are a few of us, like me, who need a lot more work, and struggle to get the shortest program done. I try and stay out of the way, but each time I go, I feel a little bit stronger at swimming.

Not having goggles was the biggest limitation to me learning how to swim properly. A close second, though, was the feeling of lightheadedness that cause me to quit at Red Cross level White. The technique still remains to breathe every 3, 5 or 7. I still feel breathless on finishing a lap or two with breathing every 3, so I am best breathing every 2, no matter how lopsided that makes me feel.

What I have learned, is that lightheadedness is far from the warning needed to modify my breaths. This is based on the physiologic warning of increased CO2 and not from lack of oxygen. Still, I find it the biggest challenge to feel at ease breathing and being immersed in water, now that I have a pair of italian goggles that I adore.

There are four stages of breath holding:
First is that feeling of lightheadedness.
Second is diaphragmatic spasms, but this too is not life threatening, but your lungs will be burning.
Third is a splenic release of oxygen-rich blood released into the bloodstream, and you may give you a surge of energy. This may be your last chance to pull out. This also may be a mammalian dive reflex.
Fourth, and last, is blackout.

The front crawl is now called freestyle. The idea is to keep your legs kicking continuously, hinging from your hips, and to keep your hips up, so that your head rotating to breath is flat at the surface. This means using your abdominal muscles to bring your hips to the surface when you are breathing. I haven't mastered this yet, but apparently all it takes is one eye out, but I am still surfacing both. Also, to get the best strokes, you need to do the "Superman pose", externally rotation the shoulder as you extend, careful not to cross over your arms/hands, as I apparently do.

The breast stroke is my favorite, but it is clearly not as efficient. I had been doing it all wrong. I love the breathing, because it is one to one, so when I get tired, this is my go to stroke. The tough bit is the kick. Unlike the frog kick I practices for decades,  the whipkick comes from the knees, with thighs glued together. The head looks down after the breath with hands in streamline while you kick, and then pause to glide. Repeat.

STRADDLE INJURIES, 60 DAYS AND OVERTRAINING SYNDROME (OTS)

This week I am suffering from more than one injury. The great thing about a triathlon is that you have to procrastinate three times to do nothing, so usually you run out of excuses and can at least do one form of exercise!

I SIGNED UP FOR MY FIRST TRIATHLON

Counting the days!

2 hours running 30 m x 4
2 hours biking 30 m x 4
2 hours swimming per week 60 m x 2

All recommended training for a race of 750 m swimming (goal 30 minutes), 20 km biking and 5 km (goal 30 minutes) running.

Practice transitions: swim, bike. Bike, run.

BALLET BARS DIY

SUN VALLEY, IDAHO

I met a woman on a boat just off of Key West last February. I was nauseous and cold after my first snorkeling expedition. She offered me Dramamine. We exchanged numbers, did yoga together, and chatted. She invited me to South Carolina to visit her home in Hilton Head. I couldn't make it. She invited me to stay with her for March break in Sun Valley. I said yes!

From Mount Baldy, Seattle Ridge, in the Smoky Mountains of Idaho

LINE DANCING FOR BEGINNERS

It was the first time in ages I wore my cowboy boots, purchased in Mexico, if I am not mistaken, years ago and used mostly for riding, but once for a two step at a talent show.


This was the result!



It was a lesson in humility, but great fun.
Here are a few leads to practice for next time:

Line Dance Steps
Until the Dawn
Eyes for You
Skinny Genes
Cowboy Hustle
Lonely Drum
Everytime it rains

FINALLY, SNOW!

Untraced tracks but a lovely ski nonetheless

SKIING WITH DONKEYS. ONLY AT CAP ST. JACQUES!

We had a weird fall. Very warm, then very cold. Some trees still have leaves that they normally would have shed. This is what it looks like when we have great snow and then a little wind.

Two paths divide on the rabbit circuit. This is the left one, with horse and donkey!

THE PLEASURE OF SNOWSHOEING

ON THE BOTTOM OF MY SAUCONY RUNNERS BOX, WHEN I WAS TAPING IT CLOSED TO SEND AS A PACKAGE

TONIGHT I RUN FOR HOLLY

Running starts with eating. Eating light. Not overeating. It's uncomfortable, often cold or too hot. Something usually hurts.

Today I have my running clothes on, day 2.

Yesterday I watched a youtube video about a dad and a daughter who ran a 100 miler together for the first time. He was 59.  I didn't run. I worked late.

Today I got up late. I went to a Christmas fair where I had part of a pretzel. On return, I ate a box of candy, and ate breakfast and lunch at the same time, instead of running.

But today I ran for Holly. She called when I was debating about an early supper or a nap. Running was vaguely a choice but I was warm under a blanket, and if she hadn't called from the parking lot of the Salvation Army before she dropped off donations this afternoon, I might not have gone for a run.
Because she gave me 15 minutes to text her that I was going for a run. And texted again when the 15 minutes passed.

But I was getting ready. I listened to the end of Zahn and Sia's Dust to Dawn while my phone charged. I drank water to rehydrate after my glass of wine earlier. One trip to the bathroom, put my hair in a ponytail, threw off the lap blanket, zipped off my warm Lululemon scuba hoodie, laced up my runners, put on my gloves and quilted jacket and junky toque. It was dark, so I found my head lamp and finally, I was off.

I ran through the forest on a crunchy trail, up a hill perfect for tobogganing once it snows, by my daughter's school, through the train tunnel where a bearded millenial was lighting up a joint, along the water past dog walkers who often gave me berth, through the village lit up for Christmas where a gaggle of girls made way for the "runner" and a toddler cheered me on, and finally back up the hill through the golf course and home.

I was happy and tired and chilled when I got home, but a change into pjs and a check-in with my inspiring friend, and a hot soup, and here I sit, warmed up, and grateful for the run, and my friend.

Thanks! Today I ran for you!

LESSONS FROM MARATHON TRAINING

I've been obsessed with long distance running lately, but still not doing enough of it. So to add to my inspirations, I just watched a TED talk on a business class that requires you to train and run a marathon to pass the course. Andrew Johnston distills the lessons into one essential quote: "It's not about doing the OCCASIONAL BIG things, it's about doing the CONSISTENT SMALL things."
This is where I get derailed, and living two lives isn't helping. But the one big day doesn't make up for all the other days I didn't do something. So I am inspired not only to run less distance but more often, but also to try everyday to do the things I need to do, for myself, to be healthy, and for my daughter, so that when I miss a day or two, it's an aberration and not a norm.

ONE VIEW OF METADATA OF A PERFECT DAY

Enough sleep and enough exercise!  My daughter's new PR running record!

RUNNING UPDATE

It's been a long time since I updated my running timeline. Last November I was dreaming of running a marathon today. I didn't make it. Strangely, no one ran a marathon today. It's been unseasonably hot, and they cancelled it, substituting the half marathon as the longest race, and starting an hour early, and giving the maximum time at 3 hours after, to avoid heat exhaustion.

I didn't run any of the events I had planned, but I did run a 5 k with my daughter in the spring, and I am up to running the 6.5 km three times a week. This has allowed me to run a 3 k today with my daughter to add to her mileage to earn her rainbow feet, and run a 10 k in St Bruno with a friend on a whim, and another 10 k along the Lachine canal.

I have learned a lot this year. How to run on snow with traction devices. How to run in rain with a hat. How to run trails with small steps. How hard it is to run in heat! How running at 9:30 at night feels great in the heat, but without a hat, the sweat really burns the eyes, and it's hard to sleep after. How stiff you are when you go straight to bed! Like water and tea, running too close to bedtime has a price to pay, sometimes for a couple of days!

Post run legs and my new compression stockings

I always thought of myself as a runner, but I am really just learning. I need to put on more mileage and be more consistent, to be more confident to run with others, which I have really loved. I need to be more careful about nutrition. Leave less gaps that seem to come up on vacation and workweeks. And hit more trails. Running in the forest is exercise and therapy!

My legs are stronger, but I am feeling weak in the arms, what with the pool closed and climbing out with a finger injury. I'll have to work in some swimming soon. But until then, I'll just go out and run!