Category: Running

  • Run and Swim Notes

    Run and Swim Notes

    Today was my first run of 13.1+ miles since May. The weather is finally getting amenable to longer runs, and I’m slowly getting myself back into shape for it. I’m going to try to keep up with last year’s routine of one longer run per week, typically 10-12 miles, and a 13-15 miler once per month or so. Today’s run felt pretty good, with no discomfort anywhere (as long as I stayed relaxed) and I averaged 10:50/mile, which is surprisingly fast for me for this distance. Several hours later, I’ve got a little bit of residual soreness on the outside of my left heel, which is the same area that has bothered me off and on all summer. I’m hitting it a lot with the massage gun, which definitely helps it, but it’s something I’m going to need to keep an eye on. I think it will become less of an issue as I get re-acclimated to running these distances after my annual summer mileage drop-off. The route I chose today was an experiment that took me down Landing Road from Ilchester to Montgomery. I don’t think I’ll be running there again. It is too narrow, with too much speeding traffic and poor sight lines. It was definitely the least enjoyable portion of the run.

    I swam this afternoon, matching my latest swim of 2024. I’m still 4 swims behind 2024’s total swim count, mainly because of the weather in late August that cost us a week of swimming. Based on the weather forecast for this week, I think there’s a pretty good chance I’ll end up eclipsing 2024’s total swim count. Things start to look a little dodgy at the end of the week, so we’ll see if we can stretch the pool season any later than that.

    My right shoulder has been bothering me after swimming lately. I suspect it’s a combination of poor technique and also more breaststroke/butterfly/front crawl strokes since I stopped doing backstroke for the season. Since I seem to have resolved my kicking issues with the front crawl, maybe it’s time to pick the backstroke back up and cut down a bit on the forward strokes. All the same, today I took things pretty easy, trying to stay relaxed and avoid overextending my arms, and it seems to have helped things. Next season, I really want to work more on technique to avoid the various swimming related issues I’ve had this past summer. As with most other activities, I think it’s possible to get away with poor swimming technique to a point, but swimming (almost) every day is another story.

  • Mid September Musings

    Mid September Musings

    We could definitely use a bit more rain, but the dry weather has made for good mountain biking conditions in early September. Unfortunately, the summer growth is still pretty thick, particularly on the Baltimore County side of PVSP, and I’ve picked some poison ivy up the past couple of times I’ve ridden on that side of the river. After sparing the eastern part of PVSP for several years, wavyleaf basketgrass is now flanking the trails almost everywhere, so I have to be mindful not to bring the seeds home with me, lest the crap end up in my yard (I’ve already got some coming up near the pool equipment, which I pull up diligently every summer, and [knock on wood] have managed to keep from spreading so far). The trail that runs east from Belmont Woods Rd down to Rockburn Branch is in extremely poor shape nowadays, having suffered from severe erosion for years, and it’s becoming difficult to ride cleanly. But other than all that, everything is great. 😊 Today, instead of my usual commute to work, I took a 14-mile round trip through the Howard County side of Avalon, including the Bloede Dam Trail and Bloede Extension, which runs from Garrett’s Pass down to the river west of the former Bloede Dam site, and then out to Ilchester Road. This was only my second time riding this trail. It’s definitely one of the more technically difficult trails on this side of the park, featuring a lot of rock gardens and rocky descents. I did fairly well on it today, staying on the bike more than I did my first time out (a couple of winters ago). I think it will be good practice to try riding it a little more often. I also rode Ridge Trail eastbound from River Road, which is another butt-kicker. It’s nice to be getting back out on my mountain bikes more regularly.

    We’re also getting into peak paddling season, and I’m trying to get out on the water every week or so, although I haven’t been all that successful recently. This past Tuesday, I went back to Marley Creek with the paddleboard and went 4 or 5 miles, which is my longest outing on the SUP thus far. On the return leg, the headwind was kicking up to 20-25 mph (about 10-15 mph more than forecast) and I was really struggling against the wind. The board handled the choppy water fairly well, but I had to kneel down for the last 1.5 mile or so, which was a bit hard on my knees. Had I known it was going to be that windy, I probably would have gone another day instead. Next week, I may try to take my annual paddle on the tidal Patapsco. The tides look most favorable later in the week, so we’ll see how that works out with my schedule.

    The sunny weather has also been good for swimming. September can be a fickle swimming month, as all it takes is 2 days or so of overcast, dreary weather to kill the season. My front-crawl kicking seems to be improving, which I say because my calves don’t seem to be getting as tight any more. Next up is to try to improve backstroke kicking, but that’s a project for next year.

    Lastly, most of the issues that dogged my running over the summer (as chronicled in earlier posts) have cleared up, so I’m back to running 20-25 miles a week, and slowly upping my mileage for my weekend long runs. My goal this season is to try to run an 18-19 miler by early spring. We’ll see if it happens.

  • Run Commute

    Run Commute

    I’ve often thought that running could be a good way to commute to and from the office, if I could figure out a way to make it practical. I ran to UMBC once in 2024, but didn’t bring much of anything with me, and got a ride home. Today, I decided to see if I could run both ways, and the answer was… yes, sort of. It was a perfect day for a run, with sunny skies and low humidity. It was also the last work day before school starts and traffic increases on the back roads, so I wanted to take advantage.

    My original intent was to run in the morning and walk/hike a more direct route home. Yesterday, I stopped at the office and dropped off clothes, hiking shoes, and the non-perishable portion of my lunch (nuts, granola bar, dark chocolate, and apple). For the run, I used my Osprey vest with the rest of my lunch stored in the compartment where the hydration reservoir usually goes. My other small items (Airpods, prescription drugs, Correct Toes, etc) went into the zipper pocket. For water, I used my hand-carry soft water bottle. The route I chose was 7.8 miles. It’s much hillier than my usual route through Elkridge, which makes it more challenging, but I did fairly well. At the office, I put compression socks on to help recover.

    Around midday, I got to thinking that maybe I could also run home. I had never taken two 5+ mile runs in a single day, but the combined round-trip distance (around 13.5 miles) was still shorter than my longest single-outing run (15 miles), so I figured I could do it. I took a more direct route of 5.5 miles, which was faster, but the downhill portion along Gun Rd was much steeper than I’d like. While I had no problem completing the run, I feel like I overdid things a little bit, and I didn’t feel the greatest when I got home. Several hours later, though, I’ve recovered and seem to be fine. I suspect that I need a little more time to re-condition myself to running longer distances, which is fairly common for me this time of year.

    The verdict here is that I think I can do this more often, but I’m probably going to need to limit it to cooler weather. Also, on the way home, I’ll likely avoid Gun Rd and run through Relay, which will add a mile or so to the total, but is a much more enjoyable route.

  • Midsummer Notes

    Midsummer Notes

    With July passing into August, we’ve passed what I call the halfway point of summer, and are now looking towards school starting, Labor Day, and the eventual changeover to fall. August started out with pleasant weather, but now we’re getting back into a hotter, humid, summery pattern. August can get pretty hot, but psychologically, it always seems like there’s more light at the end of the tunnel during an August heat wave than in July.

    I’ve been in a bit of a rut the past few weeks with my right calf/right foot issue which I first noted in my July 21 post. The calf gets super tight and sore, and I get foot pain on the outside of the heel area. From my experience in 2020-2021, I know enough to know that the foot issue is not plantar fasciitis/fasciosis. For a little while, I was convinced that it was bursitis, as the discomfort is in an area which several web sites identify as a bursitis hot spot (although in general, most of what I read online seems to focus more on the forefoot area rather than the heel). The symptoms are somewhat consistent with bursitis, but I also tend to favor the calf when it is tight, which may be leading to tissue hot spots that I feel in the foot/heel area. This all started up shortly after swimming season began, which makes it easy to blame on my kicking form, which I know is terrible. As a precaution, I’ve stopped swimming freestyle and backstroke for now, and have doubled my breaststroke and butterfly reps (which I really feel in my shoulders afterwards). I’ve tried icing the foot, which theoretically should help if it is actually bursitis. The calf seems to respond well to the heating pad. Last week, I cut my running mileage down significantly, running 5K on one day and 4.5 miles the next. Lastly, I’ve been using a massage gun regularly on my calves and feet, which helps a lot, as long as I don’t overdo things.

    To make a long story short, it seems a little better this week. The calf is much better today, and unlike last week, I’m walking around barefoot and not favoring it. This morning, I was able to run 7 miles (my usual weekday morning distance) in spite of the return of the heat and humidity this week. I’ll keep doing what I’ve been doing the past few days, and see how things go.

  • New VFFs

    New VFFs

    I broke in a new pair of Vibram V-Runs this morning. It’s my 4th pair since 2020. I bought my first two pairs at roughly the same time in 2020, but didn’t start running regularly in them until spring 2022. Both eventually developed holes in the heel, and after holding on to them for way too long after I retired them from running, I finally tossed one pair last winter, and the other just last week. I bought my third pair at the beginning of 2024, and they’ve been my go-to running shoes for the last year and a half. No holes yet, but like the previous two, I suspect I used them a little bit past their expiration date. The featured image shows the soles side-by-side with the brand-new pair, and you can definitely see the difference in wear. I bought the new pair back in March, and they’ve been sitting in the closet waiting for me to decide it was time to switch. Today was the day. Assuming I keep up with my running, I should probably plan on replacing these every year or so. I’ll likely end up buying another pair around the end of next winter or so.

    Really tough run for me this morning. I got my 7 miles in, but I seriously hit the wall at around mile 5. Saturday, I made it 11 miles, but was totally wiped out at the end. Not sure whether it’s a hydration/electrolyte issue, a mild virus, or something else. My diet has not been the greatest over the past few days (eating out a lot) but I doubt that’s the sole cause. It’s not the weather, either, as it’s been much nicer the past several days than most of the second half of July. I am also still dealing with the calf tightness and outside-edge-of-foot achiness on the right side that has plagued me for most of the summer. As with previous years, everything will probably eventually resolve itself as mysteriously as it started.

  • Early Run

    Early Run

    Typically in the summer, I like to try to get to bed by 10:00pm and get up between 5:00am and 5:30am. Up until this week, though, I’ve been in a rut where I’ve been staying up until 11 or so, and not getting moving until close to 6:30. My morning routine (breakfast, coffee, pool chores, etc) usually takes me around an hour, and as a result, on mornings that I run, I haven’t been getting out of the house until close to 8:00. By then, the sun is usually out, and the summer heat is on the rise. Things have gone better so far this week, though. I’m getting tired of roasting in the sun during my runs, and with an expected high of 98° today, I was highly motivated to get out early for my run. I got moving around 5:15, and managed to hit the pavement at 6:45, which is the earliest I’ve run all summer. What a difference an hour and 15 minutes makes — in spite of the omnipresent humidity, the temperature was a reasonable 74°F, and it was much shadier and less oppressive due to the lower sun angle. I ran my usual 7 mile fall-winter-spring weekday morning route, and it actually was almost sort of pleasant. Now that I’ve experienced it, maybe I can continue to motivate myself to run early for the rest of the summer.

    I am still dealing with stiffness issues with my right calf. Last week, I bought myself a percussion massage gun. It seems to work nicely, but initially, I overdid things, and aggravated the calf even more. It seemed to respond well to the heating pad, so I’ve been using that a bit lately, typically right before bed. I’ve also taken to wearing compression socks for a few hours after running, and I still use the foam roller prior to running. I suspect that the massage gun may fit in best as a post-run recovery aid, so I will see how things go. I’m also hoping that it will help with the occasional hip flexor/piriformis issues that I get on the left side.

  • Brain Dump

    Brain Dump

    Just a bunch of random musings for today.

    • Today was the first run I’ve taken in a long time where I had to stop over a mile short of my intended distance. I totally pooped out just shy of mile 6. I can’t blame the weather, as we are finally getting a brief reprieve from the relentless humidity of the past several weeks. It was still muggy, but the dew point was below 70, and for the first time in ages, my shirt wasn’t completely soaked when I got home. The culprit may have been the 3 vials of blood I had drawn for lab work earlier in the morning. I didn’t think that would be enough to cause issues, but perhaps I was wrong. I guess I should schedule my blood work appointments for days when I am not planning to run. Live and learn.
    • I’ve been battling mild pain on the outer edge of my right heel for most of the summer. It is not enough to keep me from running, but I am noticing that it starts to get worse toward the end of long runs as I get tired. I am also noticing occasional stiffness in my right calf, and I’m not sure if that’s a cause or an effect. I noted almost identical issues in summer 2023, and a similar issue on the left side in late 2023/early 2024. I hypothesized that the summer issue might be swimming related, and it’s plausible, if for no other reason than it started to crop up at around the same time I started swimming almost every day. That said, it’s hard to believe that swimming could be at fault for calf/heel issues. It probably has more to do with swimming working muscles that I don’t use at other times of the year, and imbalances manifesting as muscle/fascia tissue tightness somewhere in my leg that is telegraphing to the heel. I’m trying to work on it by doing toe-squat stretches, foam rolling, and heel walking, all of which help to a degree, but the problem is still there.
    • I made cold brew coffee in the French press this week with some Lidl store-brand pre-ground dark roast coffee, and it was a messy undertaking. The coffee is ground a little too fine for the French press, and quickly plugged up the plunger. I gave it a stir, but then a ton of sludge got past the plunger and into the brew. I filtered it out by pouring it through a funnel lined with a paper V60 filter, which took forever. It turned out OK, but if I’m going to use pre-ground coffee, I think I’m going to need to use something other than the French press to make the cold brew.
    • I have really missed mountain biking this summer. Whenever I want to go, it always seems to be either too hot/humid or too wet. Wednesday is looking like it might work out, and it’s my usual day to go to work, so I’m going to cross my fingers and hope I can finally get out on the trail again. Same deal with paddling — I haven’t been out since Delaware in late June. Hoping to do something about that tomorrow morning.

  • Weekend Report

    Weekend Report

    We have had a stretch of very typical July weather this past week. It’s been hot, but temperatures have maxed out in the low 90s. There have been storms most days. And, of course, the one great constant: it’s been humid, especially this weekend. It may sound like I’m complaining, but I’ll take this weather over the alternative: a scorching heat wave with temperatures pushing 100 and no rain. In July, where the weather is concerned, you always take the lesser of the evils. If we survive this, how far behind can cool, crisp autumn days be?

    I often get lazy and lethargic in the summer heat, so I was proud of myself for keeping up with my routine this weekend. I ran 10K on Saturday and biked 25 miles today (Sunday). The run was longer than I had planned, and the bike ride was shorter. For the run, I figured I’d go about 4 miles and then finish up with some deep-water running in the pool, but I paced myself pretty well and managed to finish 6.5 miles on land. I stuck to a route that had a lot of shade, and also benefited from some low clouds for the first half of the run. Today, I had planned a 30+ mile ride, but just wasn’t feeling it. In the heat, I usually tolerate biking a little bit better than running, because biking generates a 10-15mph cooling breeze. This morning, though, it was so humid that the air movement wasn’t cooling effectively, and 45 minutes in, my shirt was completely soaked with sweat. I felt fine otherwise, but figured that lacking a source of electrolyte replenishment, it would be best to cut the ride short. Come September and October, there will be plenty of pleasant mornings for 30-40 mile rides, so there’s no sense in overdoing things.

  • Run Report

    Run Report

    Super, crazy high humidity for my run this morning. When I left the house at 7:30, it was 77°F with a dewpoint of 75°. It gets plenty humid around here in the summertime, but that dewpoint is about as high as it ever gets this far inland. 75-plus dewpoints are much more common on the coast. Having run 11 miles Saturday and biked 35 miles Sunday, I was just looking to take a nice, short, easy recovery type of run. I ended up going 5.5 miles at around 12:15/mile, which is shorter and slower than I’ve run at any time in recent memory. My strategy for running in the heat/humidity is continually evolving, but in general, it involves:

    • Aggressively seeking shade along my route (although with a 75° dewpoint, even heavy shade doesn’t provide much relief).
    • Taking it easy. Any time I start to feel like I’m pressing, I dial it back a notch, always trying to maintain that magical 180-steps-per-minute cadence. The result is often a super-slow pace (like today’s), but less of a tendency to overheat and “bonk out”.
    • Refilling my water bottle along the way. My usual weekday route has a filling station at about the halfway point, which I didn’t start taking advantage of until this year. Last year, I bought a 1.5L hydration pack, but I haven’t used it yet this year, as it’s generally easier to carry my 16oz soft water bottle and refill it along the way. 1.5L is a lot of water to carry on my back, and in high humidity, I really sweat a lot more when wearing the pack. I think it’ll be more useful during long, unsupported runs in cooler weather.
    • During the second half of the run, pouring water over my head/face instead of drinking it. At that point, even if I’m thirsty/dehydrated, drinking isn’t going to help me finish the run. However, if it’s really hot/humid, often my face will start feeling hot, which is an early sign that I’m starting to overheat. In past years, I’ve cut many runs short for that reason. Pouring cool water over my face cools me down almost instantly, and gives me a second wind. A little bit goes a long way, too. Then, when I get home, I load up on fluids and electrolytes (my latest kick is drinking diluted pickle juice).

    My running wardrobe has improved as well. I’ve been using compression shorts for a few years now, and they prevent heat rash in the thigh/groin area that has plagued me in the past. I also swear by my SweatHawg double-thickness headbands, which keep perspiration from dripping into my eyes and burning. This year, I invested in a couple of snug-fitting, sweat-wicking running shirts, and I like them much better than the larger athletic t-shirts I used to run in.

    Today’s run went remarkably well, given the weather conditions. I ran my entire planned distance without “hitting the wall”, and finished strong. Can’t ask for much more than that.

  • Shore Leave 2025

    Shore Leave 2025

    Just a few quick notes about biking, paddling, and running at Bethany this summer, and some potential plans for next year. We brought the 12′ touring kayak and the ISUP to the beach this year, as well as the usual road bikes. The first part of the week was extremely hot, followed by a day or two of normal summer beach weather, and then an overcast and breezy day on Friday.

    On Monday morning, I kicked the week off with a 7-mile run along what has become my “usual” Bethany running route: south on Kent Ave, west on Muddy Neck Rd, north on West Ave or Woodland Ave to Central Ave (via Daisey Ave), east on Fred Hudson Rd to Coastal Highway, and then back south to Bethany. It’s not perfect, as it lacks shade in spots, has a few busy road crossings, and also has a couple of “choke points” with narrow shoulders and heavy traffic. There’s also nowhere to refill a water bottle along the way. However, it’s a nice loop that gets me 7+ miles with no doubling back needed (rare in coastal areas), and tends not to be too crowded with walkers and casual bikers, which is also a plus in a resort town in the summer.

    On Tuesday morning, I rode my bike south to the Ocean City, MD inlet. I’ve ridden from Bethany to O.C. and back several times, but this was the first time I had ever ridden all the way to the inlet. The final mile or two of Coastal Highway prior to the inlet lacks bike lanes, but riding on the boardwalk is allowed until noon, though it can get crowded. There are various alleyways that run parallel to the highway on the ocean side, and some back roads with bike lanes on the bay side, but nothing contiguous on either side. This part of the ride was slow going, as I hopped around trying to find the best route. I also stopped to find several geocaches. North of the boardwalk, things went faster, as there’s a wide shoulder for bikes and buses only, with only the traffic lights occasionally slowing me down. In the heat and humidity, the best strategy for dealing with lights is to slow down far in advance of a red light, and try to avoid coming to a complete stop before the light turns green. If stopping is unavoidable, try to stop in the shade. Due to the heat and the slow progress through O.C., this ride felt longer than its actual distance of 32 miles. I was definitely dragging a bit for the final 5 miles or so.

    Wednesday morning, I got on the bike for a second consecutive day for an unplanned ride to Selbyville/Fenwick, and briefly crossed into Maryland for a geocaching first-to-find. On my way south, I took an inland route, which I enjoy, because it gets me out of beach traffic and into Delaware farm country (although there are a few busy stretches here and there). I then retraced my steps back north on Coastal Highway to Bethany. Compared to Tuesday, this ride was a breeze. The temperature was several degrees cooler, the ride was 8 miles shorter, and I didn’t have to stop as often.

    Thursday was my first time in the kayak. I put in at the Kent Ave launch at the early hour of 6:45am and paddled south on the canal, into Assawoman Bay, and southwest to Sassafras Landing, where I briefly took out and made a slightly ill-advised trek into the bug-laden woods to find an old geocache that was hidden in 2007. I had come prepared, with permethrin-treated clothing and plenty of DEET on my skin, and as a result, the ticks and skeeters left me alone. The horseflies, on the other hand, were merciless. Fortunately, it didn’t take me too long to find the cache. It had been on my to-do list for several years, so I was happy to find it. I had the sun in my eyes for the paddle back to the launch, and it was starting to warm up, but there was enough of a breeze to keep things tolerable. It is always fun navigating around the marsh grasses that grow in these tidal bays. It’s easy to make a wrong turn and end up at a dead end. This was mainly an issue on the way back to the launch, where I had to be careful not to turn back toward the canal too early. In this area, there are a number of man-made objects (duck blinds, crab pot floats, the pavilion at Strawberry Landing, etc) which I was able to use as navigational aids.

    Initially, we had been planning to paddle at Millsboro Pond on Friday morning, but gusty winds forced us to postpone that until Saturday. Instead, I took advantage of the overcast skies and low-70s temperatures to go running. I think it was probably the most favorable running weather I’ve ever had in Bethany, although I was still rather sweaty at the end. The only absolute certainty at the shore in the summertime is that it will be humid, whether it’s cool or warm, cloudy or sunny.

    Saturday morning, my son and I made it to Millsboro Pond for the paddle that had been planned for Friday. It was much less windy than Friday, but still mostly cloudy to overcast, which made for really nice paddling conditions. This was my third time paddling here, and my first in two years. The traffic getting to and from Millsboro from Bethany can be annoying, but this is a great place to paddle, and worth the drive, as I wrote back in 2023. As we found out today, it’s also a great place for stand-up paddleboarding. Today’s featured wildlife sighting was a bald eagle, which a smaller bird appeared to be chasing. There was also the usual bevy of turtles, herons, geese, damselflies, and various other birds and insects. I typically find it boring to paddle on large flatwater lakes and ponds, but Millsboro Pond is an exception to that rule. I’ll definitely be back.

    That about wraps up 2025’s beach trip. Here are a few ideas for things to do in 2026.

    • I’d like to paddle the entire length of the Assawoman Canal at some point. Depending on what you consider to be the beginning and end, this can range from 6 to 8 miles round-trip.
    • I’m kicking around the idea of paddling somewhere around Burton Island. There’s a cache at the south end of the island, but I’m not sure if it’s easily accessible from the water. All the same, there are a couple of nice water trails there around Delaware Seashore State Park. If I ever buy a sea kayak, there’s fairly easy access to the ocean from that area via the Indian River Inlet.
    • A return to Millsboro Pond may be in the cards.
    • As far as biking goes, I’ve found most of the bikeable caches further inland, so I’ll probably end up heading north to Rehoboth again, as I didn’t get there this year. I’d love to have some new caches to find around Roxana, Frankford, and/or Selbyville, so I’ll keep my fingers crossed that someone decides to hide a few.