Tag Archives: breathing

Running in AZ

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Well so far I haven’t managed to get out to hit the roads during my visit to AZ. Mostly I haven’t had the time, except I can’t say that this morning. I think I am just feeling plain lazy.

The altitude here is just under 5000 ft above sea level. It amazes me the affect that has. Even when I am not doing anything it feels like I am short of breath at times. Usually it takes 3-4 days before I don’t notice it anymore. Not sure why the body is able to make that adjustment, but it does.

Well I’ll have one more morning to get off my duff and go for run. We’ll see if that happens…

Longest run of the year

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Yesterday I did a 12+ mile run. It started out to be a base run of around 6.5 and ended up quite a bit longer. The sun was out yesterday and I think that inspired me. Plus I had a break from work and considering that I probably won’t have another significant break coming up work-wise I though I had better take advantage of the time. Not to mention I am trying to increase my mileage in prep for another shot at a full marathon this summer. Oh and I had my water bottle with me in an effort to get used to wearing the belt again, so there was another reason to keep going.

When I was psyching myself up for a run yesterday I was a little concerned about just having taken my rebif. I wondered what sort of effect that might have on me and my running. Once I started I immediately forgot that was even a consideration. So I would have to say as far as the run itself went it was not a factor. I noticed nothing different. The tylenol and advil I took for the shot may have helped any soreness but I noticed nothing (result of completely forgetting about the shot?). After the run I was really tired but I don’t think that had anything to do with the rebif and more to do with the effort (considering my current fitness level) I exerted to run that far. Today I am somewhat sore and really, really tired. I also didn’t sleep so well last night (actually several nights in a row now). So could easily be a combination of the factors rather than having anything to do with the injection. No site reaction to speak of before or after the run.

So the run itself was really interesting. I felt really good for the first 8 miles or so and then after that I still maintained a pretty good energy level. At about that point I started heading into a stiff wind and really slowed down, 11+ min mile. Creeping! I had one somewhat scary moment toward the end of the run when I made a sudden turn and felt a twinge in my left knee, but it seems fine today so I don’t think it was serious at all. I managed to keep my heart rate pretty low throughout. I was aiming for my 70% threshold (144 BPM) and I did a good job for the first 6-7 miles, then it got a bit out control. I ended up averaging 150 for the run, considering how tough the run was I thought that was pretty good. I also think the low HR initially kept me going throughout. I employed a breathing pattern of 2-3 in and 4-5 out. It was hard to maintain at times, but it really helped both to lower my HR if I had just exerted myself and to maintain a slow steady HR. The most typical pattern was 2 in and 5 out. When I breathed out I would restrict my breath in order to slow down my exhale, almost like whistling, but without the sound.

So my plans are to slowly increase my weekly miles and to start up with the quality runs (LSDs, speed work at the track and hills) as well as incorporating less junk runs and more recovery runs under 70%. I’d like to start developing some good training habits before I dive in to the marathon prep. I am going to try to get a recovery run in today after a meeting I have this morning, but I might just blow it off and take it easy today, we’ll see. It feels really good to have done a long run. Makes me feel like I can get going again with the training. Whoo hoo!

Short eighth run and breathing right on seven

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Today I bused up to NE to run in my running partner’s hood. It marked eight days in a row of running. I don’t think I’ll be able to continue as I have a gig tomorrow and I don’t like to run on days when I am playing in the band. Its too hard to play for two hours, my fingers get really tired and lazy.

The run today was nice with plenty of breaks. It was a great way to recover further (this is my second recover run in a row, though the nearly eight miles I did yesterday was faster than a true recovery run.) If I do manage to run in the evening after the show tomorrow, I think I will repeat the effort of today.

Yesterday and odd thing happened. I came to a corner with a older guy on a bike to my left with a stop sign. I crossed in front of him and nodded as I passed. He was staring at my as if studying me. I thought it odd, but continued on my way. A couple of blocks later he pulls up along side me and begs an interruption. I take off my headphones and he apologizes and assures me that it will be worth it. He tells me I could improve my running posture by bringing my nose down and looking ahead “like a cockroach.” I didn’t ask him to explain, I just listened to him. I didn’t even find out what the benefit was going to be from doing this. And then just as suddenly as we met, we parted ways; me wanting to run and he probably embarrassed for stopping me and giving me a lecture.

After the encounter I tried the old guy’s advice. For the entire run I aimed down slightly and then looked ahead with roach eyes. My breathing felt clearer! I was able to breath through my nose and exhale through my mouth, sometimes a combo of both. I am not sure if my sinuses were especially clear before the run or if it was just mental, but I felt better, felt like I ran faster and definitely pushed the pace a bit on what was supposed to be a recovery run.

I researched (and my running partner did as well) and we couldn’t find anything about it. Some advice to the contrary (in general breathing advice seems to go against itself with one sure fire method negating another) saying don’t look down, hold your head up, look straight ahead. I think it comes down to doing what feels natural.