Next Event

On 10/21 I will do another 10k - Home Run 2006, at Stanford. I had about given up on the idea of doing a lot of running, but have found some things that helped:

• New shoes. My old Asics were worn out. I went to Runner's Factory in Los Gatos and had them look at my gait. I over pronate. I bought a pair of Empire IIs, which offer more support. Also I went to a larger and wider size, to give me feet some room.
  
• I changed my stride, based on something I read in Triathlete magazine. I was overstriding, so now I make sure my foot strike is under my head, and that I lean forward from the ankles.
• With the help of my older daughter and her grisly anatomy book, I realized that the pain along the outside of the calf, the pain around the bones on the outside of my ankle joint, and the pain halfway back along the outside edge of my foot were all related. The fibularus longus is a muscle along the outside of the calf that turns into a tendon along the outside of the ankle, passes through a groove in the ankle bones and fastens to the bone halfway back aong the outside edge of the foot. Tightness in the muscle can lead to pain in all the aforementioned places, as well as to overpronation. The fix isn't just to stretch the muscle, but also to strengthen the muscles that balance this one. So, I am doing a combination of stretching and wobble board work, but it's going to take a while before I can do away with ...
  
• Ice, ice, ice.

I ran a 10K yesterday, and don't feel nearly as bad as I thought I would. I stiffen up when I sit, but if I move around I don't hurt.

10K

Today I ran in the the San Pablo Bay Trail Run (see: http://redwoodtrails.com/final/calendar.html ). This was my first 10K. It took me 64 minutes, which was close to what I was hoping. My goal for next month is to break 60 minutes.

For the 10K training I have been running 3 days a week, with alternate exercise between, such as cycling, strength, etc.

Learned a lot

I learned a lot at the Tri-For-Fun on 8/19, mostly that I need to learn how to swim in open water. The ride and run went very well, but I had to be fished out when I aspirated some lake water. My goal now is to be ready to complete all three stages next June.

For now, I am looking for a Master's swim class, and working on longer running events. I entered a 10k for next month: The Stanford Habitat For Humanity Home Run.