/ nat / blog

Hustle and ache

Sloppy form today and i can feel it now. Tried going fast, spent a little time in the sub-8:00 category, for like 1/2 a mile. I was too zealous at the start, tho. Didn’t warm up properly, i reckon. Stretch and take a few days to heal.

All under ten

Posture posture posture posture posture!
Elongate the neck. Tuck in the chin. Relax the shoulders. Tilt the hips. Pick up those thighs. Short strides land flat. Also i saw a bunny.

Today’s run and some stats

Today’s run and some stats. My right leg is feeling stronger though i’m still a bit limpy. Maintaining erect posture (yeah, i know) is key to my biomechanics. 

     Lately, I pop two ibuprofen w breakfast. Right before and after my run i use a cbd extract topical salve. I apply the salve to my right ankle and shin. It works like a topical ibuprofen. I was totes skeptical about it but it does reduce pain and inflammation immediately (w/in about 5 minutes.) I stretch when i wake up and throughout the day and before bed. Drink lots of water, about 3-4 liters daily. That’s about it for self-care.

     If i run 82 miles each month for the remainder of the year, then i’ll break 1000 miles for 2017.

     One model of how this might work looks like this: run 6 miles twice a week plus a 10 mile weekend run. That’s 22 miles a week, times four weeks is 88 miles a month, nominal.

     That is not my plan, but it helps to put those values in context.

Total miles 2017 = 431
May: 59 
April: 102
March: 100
February: 93
January: 69

Official Half-Marathon

This was my first official half-marathon. I focused on maintaining a consistent pace range between 9:30-10:00 min/mile. The day was beautiful but a little hot, hottest running temperature of the year for me. My form and composure weakened over the last three miles but i was aware of it and able to stay safe. It was a good run and i feel healthier and less ached & pained than after any previous run of this distance. Yay! Finally an official Half in the books.

TED talk: Emotional First Aid

I’m also posting this TED talk:

Why we all need to practice emotional first aid

TED talk: Depression

This TED talk on Depression is time well spent.

Depression, the secret we share


Neck, shoulders, and hips.
Today i focused on good 

Begin again

Didn’t run last week
Debilitating head cold
Start over, again.


First long run in a month! Gearing up for my first official half-marathon in two weeks. Today felt like the first time all over again. My right leg performed well. I kept near 10 min/mi pace and concentrated on form. Oh, i saw a bald eagle, which is always nice, and i saw a large fluffy owl! Very nice.

Rain run

I aimed to keep my pace between 9:30-10:00 min/mile. That does two things: 1) keeps me from burning too much energy too quickly which leads to suffering. 2) a steady pace is like a control subject wherein i can concentrate on biomechanics, specifically my right leg. Today i focused on leaning fwd a little and picking up my knees a bit higher than low. This gives my step-cycle a more even and deliberate structure.