I ran 10 miles this morning, in spite of not feeling quite 100%. My pesky (but productive) cough returned yesterday, as well as some sort of weird acid reflux that started during yesterday’s bike ride, although the latter seems to have abated. This morning, I woke up with a mild sinus headache, which went away after I got moving. I felt fine for most of the run, and managed a pace of 10:43/mile and cadence of 183 steps/minute, both of which are about normal for me for a run of this distance. I was my first 10-mile run in just over 3 weeks, and I was definitely dragging a little bit for the final 2.5 miles or so, although overall, I felt like I finished strongly. Hoping I can get back into running this distance on a weekly basis.

I felt much more like myself running today than I had in the past couple of weeks. It was my first run in 4 days, mainly due to my schedule. I still have a nagging cough, but it has kind of gotten to where it’s more of a nuisance than an impediment to activity. Today’s weather was in the upper 40s with a slight breeze, and I wore long running pants, a long sleeve light wool running shirt, a windbreaker, calf compression sleeves, crew-height wool Injinji toe socks, a fleecy headband, and Vibram V-Runs. I did not wear gloves, and did not miss them today (they’re usually the first thing I end up taking off in this kind of weather). I ran 7.5 miles at a pace of around 10:50/mile and average cadence of 182spm. I felt like I could finally take deep breaths again without tripping my cough reflex, and I had more energy and was able to get my average heart rate up a little bit higher. It’s obvious that I’ve lost some conditioning over the past two weeks, but I feel like I now have the energy to start work on building that back up. I stopped a little bit shy of the end of my route, because I was starting to tire, and felt like I had already gone far enough. In spite of that, I was really happy with this run. My plan for the week ahead is to run Tuesday, Thursday, and probably Saturday, so I’ll see if I can continue to improve.

I took my third run in the past 4 days this morning, as I attempt to recover from my latest illness. I ran 5.35 miles at 11:09/mile, which is nowhere near 100%, but an improvement over Sunday and Monday. Of note is that instead of my usual Vibram V-Runs, I ran in Xero HFS with a pair of wool socks. The temperature was in the low 40s, and this combination seemed to keep my feet a little bit warmer. On the flip side, my cadence was slightly down (177spm) and the front of the toe box got “hung up” a few times — not really enough to trip me up, but something I’m going to have to keep an eye on as I start take more runs in colder weather. It may be that my Xero Terraflex trail shoes, which are more rigid but fit my feet a little bit better, end up being better winter running shoes than the HFS. We’ll see.

Also today, I went back to using my Polar heart rate monitor. I had stopped using it because I was starting to have difficulty getting it to pair with my Apple Watch. I put a fresh CR2025 battery in it last night, after which it paired easily, so I’m hoping that was the problem. The watch’s built-in HRM had been working OK for me in lieu of the Polar, but more recently, for some reason, it has been flaky at the beginnings of my runs. It seems to take anywhere between 10-20 minutes before it registers an accurate heart rate, and during that time, it either registers no heart rate at all, or gives an inaccurately high reading (usually 175-180bpm). Oddly enough, this only seems to happen during running workouts; I have no issues with cycling workouts, walks, or the periodic readings the watch takes throughout the day. It eventually will correct itself and give an accurate reading for the rest of the run, but the initial flakiness was enough to get me to switch back to the Polar, which worked great for me today.

I set another distance PR this morning, running 10.77 miles at a pace of 10:34/mile. This is the same distance as a lap around the BWI Trail, so I’m hoping to head over there soon to cross that off my bucket list. First, though, I want to get one more run of at least 10.5 miles under my belt. This was a really good run overall — I started and finished strong, and it seemed like I maintained pretty good form throughout. My watch reported my average cadence at 185 steps/minute. The temperature started out in the low 40s, and ended up in the low 50s. I drank about 16oz of water over the entire run, and ate a fruit and nut granola bar at mile 6. Troy Park, which I run through frequently, and is usually busy with youth sports on weekends, was empty this morning. I am guessing that the fall soccer season must have ended. I wonder if any other sports will come in to pick up the slack in November and December.

I guess I need to come up with a new running goal. 13.1 miles is starting to look like it might eventually be doable. Practically speaking, that’s about as far as I can see myself running on a regular (e.g. weekly) basis.

I ran at UMBC this afternoon, which I had not done in a while. I rode to work this morning, and I don’t keep running clothes at the office, so I had to plan ahead and bring everything I needed with me on the bike. I wanted to run 10K without running multiple laps around the campus loop, so I planned a route that took me through parts of Arbutus. It was a nice route, although the last couple of miles were uphill. Given that my office is near the highest point of campus, I don’t see a way around that. In spite of it, I ran well, and finished strong. If I can sort out the clothing logistics, I could see myself doing this every now and then during the cooler months, as it would give me some additional flexibility in planning my activities for the week. I don’t see it as a regular option during the summer, as the afternoons are usually too hot for running, at least for me.

I took a “long and slow” run today, covering 8.7 miles over an hour and 34 minutes. It was my first 8-miler in about 3 weeks. It’s nice to be completely over the cold that hobbled me for the better part of October, but my right hamstring is still stiff, and I’ve kind of resigned myself that it’s going to take a long time before it gets back to 100%. One thing I have learned is that it seems to help my hamstrings if I flex/engage my glutes while running, particularly uphill. Also, stepping up (e.g. onto a curb or sidewalk) is more comfortable if I use the glutes to kind of assist the hamstrings, so the latter aren’t doing everything. All of this seems to tell me that I need to be using more of my core muscles when running, to help prevent these overextension injuries. Granted, this specific hamstring injury resulted from tripping, and a strong core probably wouldn’t have prevented injury, although it’s possible that it might have helped prevent me from tripping in the first place. Of course, it also would have helped if I had been watching where I was going, instead of staring at my watch. Several lessons to be learned here for sure!!