February 23, 24, and 25 – Three Days of Neglected 5K Posts

The past three days of 5Ks have all looked pretty much the same.

Advertisements

NeglectedI know I haven’t posted in three days but sometimes there’s just not enough difference between days to post for a single day. That’s one reason why I’m moving toward posting once a week. The other is that I don’t want to clog your feeds with my daily posts. I think you get the idea by now that I’m walking a 5K per day. You should join in. Remember that you can start at any time; it doesn’t have to be January 1.

The past three days of 5Ks have all looked pretty much the same. The only minor exception would be the 24th. Yow, it was windy and cold. I debated going to the gym vs. walking the neighborhood but I chose the neighborhood.

Melissa, wisely, has chosen to stick to the mall with few exceptions. No cars to dodge, no dogs to be afraid of, no broken beer and whiskey bottles to wade through on the sidewalks, and no weirdos to avoid.

The 24th was so windy and so cold that my face was numb by the time I got home. I was also out of breath. There was one windy stretch when I walked to the West that almost stopped me in my tracks. I was thankful for that one to end. I guess I’m thankful when they all end. I guess 3.1 miles isn’t enough to induce those euphoric endorphins because I’m always glad to have it over with.

So, from February 26th onward, I’ll be posting once a week. Keep stretching and let us know how you’re doing.

Ken’s Twitter and Instagram: @kenhess

Melissa’s Instagram: redhatrunner

February 20 – The Reconciliation 5K

Unicorns are coolOur 5K today was less brisk than yesterday’s but still a decent pace for the recovery that I need. It’s a perfect 63 degrees with an average amount of humidity and a slight wind, which makes for a very pleasant walk. The walk went well and we saw a beautiful, multi-colored sunset as a bonus.

We walked what we now call my “boring trail.” Yeah, it’s really not that boring. It’s the flattest overall trail that I could map out in our neighborhood that is exactly 3.1 miles and finishes up close to our house. Seriously, I put a lot of thought into these things.

So this 5K chronicle is short because I’m tired due to a lack of sleep last night, a desire to stay in bed this morning, and gloomy weather that makes me want to cover up and snore.

But this was the reconciliation 5K because we took it easy so that my calf can heal. Keeping stretching to reach your fitness goals. See you tomorrow.

#5KaDay2017 #5KaDayChallenge

February 17 – 5K Friday Night Recovery Solo

I think light, regular, continued exercise is preferable to sitting around lamenting your injuries.

Injury and RecoveryDue to circumstances beyond our control, Melissa and I had to walk separately today. She went to the mall and I hit the neighborhood after dark and in the cold sprinkles of rain. There was a rainbow in the sky but no rain until I started my walk. It sprinkled but from where I haven’t a clue. There were no clouds above us but yet it rained, though only a light sprinkle that lasted for 15 to 20 minutes.

I was a little worried that walking alone tonight after my injury the other day might make me do something unwise, like jog, walk too fast, or favor the other leg. It didn’t. I had a good pace–somewhere in the 16 minutes per mile range and very little stiffness and slight soreness.

I stretched my left calf every time I thought about it all day long, which I think helped alleviate any residual pain and soreness. I think the remedy to minor injuries is to take it easy but also to keep the injured part in motion and try to maintain a full range of motion in the process. I know that there are different schools of thought on what to do for injuries.

Rice Rice, BabySome say that you should use RICE (rest, ice, compression, and elevation) but others, who agree with me, think that you should use some rest, heat, compression, light stretching, light range of motion exercises, and slight elevation. I don’t necessarily believe all the rhetoric pushed by sports physicians or paraprofessionals of that ilk. I also don’t believe that injuries should be prolonged into weeks or months. My reasoning comes from the fact that the day after a person has open heart surgery, they’re required to get up and walk around.

Sure, I believe that you should take it a little easy on yourself after an injury, but these long recoveries are just nonsense. All those long recoveries set the athlete back to a point long before the injury occurred. I think light, regular, continued exercise is preferable to sitting around lamenting your injuries.

Keep stretching and keep walking.

#5KaDay2017 #5KaDayChallenge

Twitter: @kenhess

Instagram: redhatrunner

February 15 – Ken and the Terrible, Horrible, No K, Very Bad Day

Today’s advice is to realize when an injury benches you, you need to be benched.

No K is Not OKSorry folks, I didn’t do my 5K today because of yesterday’s injury. Melissa walked her 5K at the mall, but I was ordered to RICE my calf. Rest, ice, compression, and elevation are RICE. Actually, I disobeyed slightly. I used rest, heat, compression, and elevation. I guess this proves that no matter what, that you have to protect yourself and your health first. I limped around all day long with my stiff, sore calf and was exhausted from it by the time I came home.

I was about to change clothes and to take a very slow walk around the neighborhood when Melissa interceded and said, “No, you can’t. You have to stay down for today or you might have to stay out for a week or for a month and miss the half marathon on April 1.” I relented.

I apologize for not being able to stick with my daily 5K. Melissa has and so she carries the torch, while I nurse my calf. I’m trying, as I sit here typing, to give it a few stretches. I didn’t realize that it also hurts on the front of my leg as well as my calf.

Specifically, for those of you who are inclined to know. My pain is in the Gastrocnemius Medial Head and in my Tibialis Anterior. And the pain is pronounced when I stretch my calf and not when I flex it, hence the limp when I walk. Honestly, it feels more like the aftermath of a severe cramp, rather than the pain of a tear or of a pull. At times, when I was younger, I had cramps so bad that they stayed sore for days after an attack. “Attack” is the only way that I can describe the hard “grab” of the cramp, the intense pain, and the prolonged stiffness and pain that followed.

If Melissa hadn’t stopped me, I would have completed my daily 5K. I’m not sure at what cost I would have completed it, but it would not have been a missed workout. But this story might also be very different.

Benched!Today’s advice is to realize when an injury benches you, you need to be benched. Don’t fight it. Don’t be angry. And don’t be disappointed in yourself. Injuries happen. Look at the number of athletes who have surgery scars. Take care of yourself. Stretch, take the time to warm up, and take the time to cool down. Admittedly, I must have rushed my stretching last night or I must have run too soon. Looking back, I think I knew at the time that I hadn’t prepared myself adequately and I’m paying for it now.

So, kudos to Melissa who made it another day.

#5KaDay2017 #5KaDayChallenge

Ken’s Twitter: @kenhess

Melissa’s Instagram: redhatrunner

February 12 – The Long and Windy Road

It’s perfectly fine to stop during your workout, pause your tracking app, and do some needed stretching.

Lake VictoriaWe couldn’t avoid it any longer. Melissa and I had to walk six miles today to pick up on our training for the Aquarium half marathon on April 1. We chose to do our training walk today because it was going to be cooler. I don’t think we anticipated the wind speed. At times the walk was pretty tough. Part of our six miles included the 3.1 (5K) mile walk around LaFortune Park. The park includes numerous hills, the last of which was painfully windy and right in our faces. The wind was chilly and strong, which made it difficult to maintain a decent pace. A few big gusts took us by surprise and left us gasping for breath.

Seriously, I think too much air right in your face is why people tell you that you shouldn’t blow into a dog’s face. Funny thing is that as soon as a dog gets into a car, he sticks his head out the window and faces the wind. It makes no sense to me but they’re dogs. The point is that I don’t like a strong wind in my face.

How much wind is that doggie in?By the time we returned home, I had reached 12,567 steps from that experience and another six miles added to my walk repertoire. Yesterday, I earned my Lake Victoria Badge from my Withings app. Lake Victoria is Africa’s largest lake and if you walked around it, you would travel 870 miles, like I have since November 2015 (I think). My Withings app is linked to my Withings Activite watch that I’ve written about before.

A bit of good stretching before and once during a restroom break did wonders for keeping any pain at bay. That’s today’s tidbit of advice. It’s perfectly fine to stop during your workout, pause your tracking app, and do some needed stretching. You now have permission to stop and do it. Stopping won’t hurt your time and it will help avoid injury and fatigue. Don’t be embarrassed. People who workout know what you’re doing and why.

#5KaDay2017 #5KaDayChallenge

February 4 – Dissension in the Ranks

5K completed in spite of dissension in the ranks.

DissensionToday’s 5K almost didn’t happen at all I’m sorry to report. Our dear, sweet Melissa, aka RedHatRunner (Instagram) didn’t want to do the daily 5K today. Part of the problem was that it was windy and cold for most of the day, so we kept putting it off until later. Finally, at the end of the day, I made the command decision that we, as a couple, had made the commitment to the daily 5K and that we should do it. We did.

There was much wailing and gnashing of teeth all along our 3.1-mile path. You’d think that a particular person had been tortured and forced into some sort of indentured servitude rather than a simple 3.1-mile stroll around the neighborhood. Yes, it was dark. Yes, it was cold. But I won’t, under the circumstances, protest too much. We had a good dinner and were feeling a bit lazy. I held up our bargain. I was the rock. I was the torch carrier. I was the keeper of the 5K.

We walked the 5K. No records were broken. Well, no broken records except the one that kept telling me how I’d wronged all of humanity with my desire to complete the daily 5K to which we’d both committed.

5K completed in spite of dissension in the ranks. It’s no stretch (pun) to say that one of us has to stay motivated. Recall that I once walked in the near freezing cold rain to complete a multi-mile trek in our neighborhood. I feel vindicated with my dedication to the cause.

This is a good lesson that no matter how bad you feel and no matter what obstacles place themselves in your path; you must fulfill your commitment. Never say never. Give yourself a high-five to commemorate your victory over complacency.

#5KaDay2017 #5KaDayChallenge

I think Melissa posted a very special picture today on Instagram (redhatrunner) from this experience.