Today was a less then perfect day with an even lesser than perfect run. The morning was a bit weird. I was feeling kind of chilly when I woke up so I had to wrap myself in a blanket until I had a warm cup of tea. Out the window it was foggy due to very high humidity. The forecasted temperature was about 72 F (about 22 C). However, the real feel due to humidity and the Sun was going to be like 82 F or 27 C. That is kind of unpleasant for a start in the morning. Two days of rest after the long run on Sunday, today was the first run into the week. The usual 10K. Today is also the day I fold in a few intervals of speed runs. The speed runs or high intensity runs raise your aerobic capacity boosting your ability to run at a higher intensity. It also helps you run at lower intensity with less effort. When you push your limits higher your capacity will increase, and you will also be able to do normal runs using a smaller percentage of your capacity making them feel easier.
As I do not do a separate warm up session, I keep the first 10-15 minutes fairly quiet allowing the body to catch up and settle down. I noticed that I was sweating just half a mile into the run today, unlike a usual day when I feel sweat around 2-1/2 miles or 3 miles, thanks to the combined effect of temperature and humidity. For an interval workout I pick up speed and run more like a sprint (at least for me:-) for a distance of two or three electric posts - there's plenty of those along the way - and then slow down to an easy pace for about 8 or 10 posts. I try to repeat this a couple of times every mile. I don't have to do much speed during the uphills as I need to raise the intensity anyway. So I keep it higher to a fairly hard level - I will find it very difficult to speak at that intensity, if at all I am able to. Adding a bit of variety to your runs across days and even during a single run will make your runs more interesting and, while you're at it, will increase your fitness level as well. Try it.
After the first speed interval there was a rough patch on the road. I need to watch my step there on the side of the road which is even worse. So I moved to the middle of the road and was looking ahead to a few electric posts ahead where I was planning to do another speed work. Suddenly, my left foot got on the side of a cut on the uneven road causing the ankle to stretch and bend outward. This was a bit painful also because the overstretched area, the tendon below the ankle bone on the outside, is one area that I need to keep ice after every run. The pain was a bit acute making me briefly wonder if this is too bad for continuing the run. I continued as the pain was not unbearable and just decided to lay easy on the speed work. The pain did come down somewhat during the run, which was good but just to be cautious, I only did one other moderate speed interval today. Definitely looking to keep more ice tonight to get it up and ready for Friday. If you get soreness or other such foot issues, the recommendation is what goes by the acronym R.I.C.E. Rest, Ice, Compression, Elevation. That must be self explanatory. I am not planning on compression at this point, and I also don't think the foot needs to be kept elevated. Rest and ice, and some gentle massage should be enough. (Where is Muttikolangara oil and such ayurvedic remedies when you need them?) If the tendon doesn't reasonably recover by Friday I will probably be looking for my compression sleeve for the ankle, which I haven't been using for about 3-4 months now.
By the way, on the lighter side, I discovered that the muscular man who walks with weights around his waist was not walking with his daughter. His companion was passing me directly today as I was going up the hill on the fifth mile. Having seen her and greeted each other at close quarters I now think she is probably his wife or girlfriend. She also wears a belt around her waist with smaller weights attached! Perhaps due to the extra hot weather today there were not many other walkers on the road. Only the die hards.
The heat and humidity made every mile a bit hotter and harder. The pain on the ankle, though moderate, must have added to the discomfort. My last mile and climb was tougher than usual, as well. About half a mile into it, it was feeling more like a 20 km run than a 10 km run. By now it was feeling very hot. I think the temperature and humidity probably had a 'real feel' of 88 F or higher (above 30 C). Since I was running, I should have a feel of 10 F or 5 C above that! No wonder I was feeling tired and the 10 K felt like 20 K. In the heat and tiredness, I noticed a somewhat heavy stress almost like a dull ache across the the mid section of my back. I did a quick mental scan of the back and realized that I was running with my back bending onto the hill, rather than with a straight back leaning into it! As soon as I diagnosed the problem I corrected it - straightened my back, leaned slightly forward into the hill, and made sure I was pushing off the backfoot, front knees slightly raised for the hill, forward hips, and the forefoot striking the ground right below the center of mass. That gave instant relief to my back and made me feel much better. A bent back and dropping head is a lot of weight out of balance and tire the muscles easily. Whenever you feel tired, give yourself a quick body scan to make sure your running form is correct and relaxed. Even when running slow. In fact, give yourself a mental body scan every now and then, and look for tired or strained muscles. Correct your running form for a relaxed and efficient run.
Correcting my form didn't help reduce the heat, though :-) Some of the houses had their lawn sprinklers on as I was passing. I had to fight really hard the temptation to step off the road and stand under them for a quick cool off.
I did complete the run without any further aggravation of the pain. There was a lot of fluid loss due to the heat. I had drunk more than two liters of water by noon! The tendon also definitely needs more than the usual doze of ice to reduce the tenderness and possible inflammation. So I will be spending some extra time taking care of it tonight and tomorrow.
Enjoy your runs, but watch your steps:-) You learn at my expense, again :-)
Good day!
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