Daily gratitude: Today I’m grateful that the snow on the sidewalk melted before I had to shovel it.
We wouldn’t want to make it a regular thing, but just for 2021 I propose that we consider the year as beginning on January 20th. That would make today January -18.
Pretty icy out there.
This is the first decision point on my runs. If it’s going to be a short run, I go right. Today was a long run, so I went left.
Less than a mile further along. I’m always a little surprised by the people who would rather see a blank wall than a wonderful footpath.
About the mid-point of today’s run, my longest of the season.
The immature Bald Eagles I’ve been seeing occasionally the last couple of years are all grown up!
Depending on how far I want to run, I can choose any of several routes through or past Burwash Park. Whichever I take, by the time I get here I’m about 1 mile from home.
Only very old playgrounds still have monkey bars, jungle gyms, or pull-up bars. This modern playground at least has a horizontal bar at the top of the slides which is suitable for doing inverted rows. I took the opportunity of running past to do a quick set. 🏃🏻♂️
Chilly and blustery today, but sunny and not at all dreary. Strong winds overnight took down nearly all the leaves—but not the ones on the sycamores!
I think we should get some house stationery, but I really think we should name our house.
“House stationery … may be used by any resident of the house or by any guest during their stay. It’s typically personalized with the name or address of the house…”
During a pandemic it didn’t seem safe to teach taiji indoors. But we missed the practice and the camaraderie. So we moved to the park, put on masks, and carried on.
Seven-spotted ladybug (Coccinella septempunctata), observed in our local prairie.
Since spring I’ve been using some workout plans put together by Anthony Arvanitakis. For eight weeks from late May to early July I did his Superhero Bodyweight Workout, and since then I’ve been following along with bodyweight workouts he’s been sharing for the summer.
One limitation that I’ve had all this time is that I haven’t been able to do the hill or stair sprint workouts that he suggests, due to a lingering foot injury. After repeatedly resting my sore foot until it was nearly all better, and then trying to get back into running, only to have my foot start hurting again, I finally took a full month off. That was enough for my foot to finally feel entirely better, so last week I went for a 3-mile run as a test. My foot didn’t hurt during the run, but was sore again that evening and the next day.
I took another week off from running, and then today decided to try a different tack: Those hill-sprint workouts.
Three things about this make it make sense to me:
- Hill sprints are lower impact than running on flat ground (because the ground is higher for each next step, so your foot doesn’t fall as far).
- The total mileage is much less (today’s workout was just 0.5 miles).
- My running gait is better when I’m sprinting.
Putting those things together makes me think that maybe hill sprints will let me run at least a little without aggravating my foot injury.
Another thing I’m doing is extending my warmup quite a bit. I did my full dynamic stretching routine before heading to the workout location. Once I got there I scrupulously followed the prescribed warmup routine, jogging up the hill at 50%, 60%, 70% and 80% intensity (I actually did 5 preliminary jogs up the hill, at gradually increasing intensity). After each of the last two warmup jogs I did a set of 12 straight-elbow push ups (what I call rhomboid pushups) as preparation for the pushup part of the workout.
The main workout then was 4 sets of sprinting up the hill at 90% intensity, walking down, and then doing as many pushups as I could do with perfect form (I did 10, 10, 8 and 8 pushups).
I also did something I’ve always resisted in the past: I drove to my hill. (This being central Illinois, hills are few and far between. My hill is at Colbert Park.) Usually I don’t like to drive somewhere to get exercise—why not walk or run and thereby get more exercise? But with my sore foot, that much extra running would definitely aggravate the injury. Even walking that far might be an issue.
One thing I need to be careful of is to be sure to get in my full wrist warmup. I’m pretty good about that ahead of a rings workout, but perhaps wasn’t as scrupulous as I should have been this time. But the pushups put enough stress on the wrists that it’s good to get them fully warmed up even before the rhomboid pushups.
I’m pretty pleased with my workout. My foot (really my ankle) is a bit tender this evening. We’ll see how it feels tomorrow. On the schedule I’m (tentatively) following, I’ll be doing hill sprints again Monday. If my foot is completely pain-free at least several days ahead of that, I’ll proceed with that plan.