Mon: rest day - lower left side back, hip & buttocks pain (SI joint locked & L4 disc pressure)
Tue: rest day - lower left side back, hip & buttocks pain (SI joint locked & L4 disc pressure)
Wed: rest day - lower left side back, hip & buttocks pain (SI joint locked & L4 disc pressure)
Thu: 5.04 km, 5:30/km, 27:41
Fri: planned rest day
Sat: 7.5 km, 5:08/km, 157 avg heart rate, 38:29
Sun: planned rest day
Weekly totals: 2 runs, 12.54 km, 1:06:10 total time
2011 totals: 14 runs, 115.73 km, 10:13:25 total time
I thought the pain I was feeling during the early part of last week was going to keep me out a lot longer than it did. Thank GOD it didn't! It still put a damper on my week, but the relief far outweighs the unplanned rest days.
Thursday's run was a pleasant surprise. I wanted to run real nice and easy, you know, take it easy on my body. During the run I had a couple twinges in the left side of my lower back, but they didn't feel serious. I didn't wear my heart rate monitor because I wanted to run by feel. Looking at my Garmin after the run, I was actually surprise that I ran as fast as I did (don't get me wrong, I'm not saying 5:30 /km is fast!). I certainly wasn't trying to run as fast as I did, so that was a pleasant outcome.
Following Saturday's run, I was pretty disappointed in myself. I ran to hard (effort wise) and fast. I was concerned I might have harmed myself. Luckily, there were no negative ramifications from my lack of discipline. Again, there were a couple twinges in the left side of my lower back, but fewer and less perceptible than Thursday.
Based on the experiences and how I felt after my run Sunday , January 23rd, I have decided to go back to running every other day until I feel 100%. Now, I could feel 100% in a week or three months. That's fine. Not until then will I add days or extend my runs to > 8 miles. I would rather get some consistency back in my running rather than increasing the lengths of my runs. It is my opinion that if I can get to where I am running 3-5 miles most days with another run a little longer (1 hr), and do this week in and week out, that will lay the foundation for then starting to increase the length, both time and distance, of one run a week. It will build by neuromuscular strength without the additional stress of doing a long run.
That being said, I am feeling better each day. I am doing a lot of stretching and strengthening work for my neck, lower back, core, hips and legs. It seems to be helping significantly. There are periods of time when I feel no pain, soreness or discomfort at all. This provides a big boost mentally. I am optimistic for the weeks to come. I plan to start doing some light weight training for additional strength and to hopefully build some durablity/resilency.
Maybe I am already building some durability as shown in my quick recovery from this most recent ailment.
My attempt to return to training and racing because I enjoy it and to see how fast I can run.
Monday, January 31, 2011
Wednesday, January 26, 2011
Name change
My blog has had a few different titles over the last couple of years. Maybe this one will stick!
The most recent title, Logging Miles, was somewhat misleading. See, in honesty, I haven't been logging many miles at all for quite a while. Also, that title implies I consider myself a runner. As much as I may be a runner mentally, physically, plain and simply, I am not.
This is a journal of my journey and experiences. Many runners will experience an injury. The question is not if, but when? In my experience, the damage is not only physical, but mental and emotional. Some injuries are small and quickly heal. Others, like mine, exact a lasting toll. In order to make a successful return, rehabilitation must focus on all three areas. I am currently entrenched in this process. I have no idea whether I will be successful or not. This blog is just me filtering through the various emotions and thoughts I experience. It's more therapeutic for me than anything. If someone stumbles across it and it provides some perspective or comfort, that's just an added bonus.
So, where is this all coming from? Well, it's coming from the fact that Monday night I began to have signifcant lower back pain on my left side. I took a break from my exercises that night, opting for rest/recovery and a good night's sleep. Tuesday, the pain had worsened. The pain had worsened. Addtionally, a dull throbbing and weakness had extended to my left hip, glute and leg. My thought: "Once again, I am broken!"
Luckily, I had a doctor appointment last night. He informed me that my pelvis had shifted and torqued. The left side had rotated back and right while the right side had rotated forward and left. This caused a leg length discrepancy (left shorter than right). Also, pressure was being placed on my L-4 disk and the sacroiliac joint causing the specific pain I experienced. He adjusted me and I went on my way. I decided to again take the evening off of running (hoped to do four miles) as well as my exercises. I figured the rest could only aid in recovery.
This morning, I woke up with the same pain. I did my back and neck exercises. I also performed these specific sacroiliac joint exercises. Nothing seemed to alleviate the pain and discomfort. So, I decided to take a pain killer. This was a last resort, but I knew sitting at work all day would be troublesome if I did not. I will continue to take them only as long as necessary.
I am not quite sure what the root cause of this newest setback is. Running two days in a row? Running eight and a half miles (I used to do that almost every day!!!)? Running a more hilly route? Running at a pace a little faster than I was use to? Problems with my gait? Less doctor appointments to keep me aligned? Muscle imbalance? Most likely, it is a combination of all these factors...and probably some I am not even thinking off or don't even know about.
Conclusion: It appears I am back on the shelf. I am not sure when I will run again. I hope it is soon, solely because of my enjoyment of it. Damn, this sucks - physcially, mentally and emotionally!
The most recent title, Logging Miles, was somewhat misleading. See, in honesty, I haven't been logging many miles at all for quite a while. Also, that title implies I consider myself a runner. As much as I may be a runner mentally, physically, plain and simply, I am not.
This is a journal of my journey and experiences. Many runners will experience an injury. The question is not if, but when? In my experience, the damage is not only physical, but mental and emotional. Some injuries are small and quickly heal. Others, like mine, exact a lasting toll. In order to make a successful return, rehabilitation must focus on all three areas. I am currently entrenched in this process. I have no idea whether I will be successful or not. This blog is just me filtering through the various emotions and thoughts I experience. It's more therapeutic for me than anything. If someone stumbles across it and it provides some perspective or comfort, that's just an added bonus.
So, where is this all coming from? Well, it's coming from the fact that Monday night I began to have signifcant lower back pain on my left side. I took a break from my exercises that night, opting for rest/recovery and a good night's sleep. Tuesday, the pain had worsened. The pain had worsened. Addtionally, a dull throbbing and weakness had extended to my left hip, glute and leg. My thought: "Once again, I am broken!"
Luckily, I had a doctor appointment last night. He informed me that my pelvis had shifted and torqued. The left side had rotated back and right while the right side had rotated forward and left. This caused a leg length discrepancy (left shorter than right). Also, pressure was being placed on my L-4 disk and the sacroiliac joint causing the specific pain I experienced. He adjusted me and I went on my way. I decided to again take the evening off of running (hoped to do four miles) as well as my exercises. I figured the rest could only aid in recovery.
This morning, I woke up with the same pain. I did my back and neck exercises. I also performed these specific sacroiliac joint exercises. Nothing seemed to alleviate the pain and discomfort. So, I decided to take a pain killer. This was a last resort, but I knew sitting at work all day would be troublesome if I did not. I will continue to take them only as long as necessary.
I am not quite sure what the root cause of this newest setback is. Running two days in a row? Running eight and a half miles (I used to do that almost every day!!!)? Running a more hilly route? Running at a pace a little faster than I was use to? Problems with my gait? Less doctor appointments to keep me aligned? Muscle imbalance? Most likely, it is a combination of all these factors...and probably some I am not even thinking off or don't even know about.
Conclusion: It appears I am back on the shelf. I am not sure when I will run again. I hope it is soon, solely because of my enjoyment of it. Damn, this sucks - physcially, mentally and emotionally!
Monday, January 24, 2011
Musings from Jan. 17th - Jan. 23rd
Mon: 6.45 km, 5:28/km, 141 avg HR, shakeout run from long run previous day that I slowed down throughout to keep HR down
Tue: rest day - planned, dr appt (see previous post)
Wed: 7.39 km, 5:30/km, 143 avg HR, my favorite weather to run in - it was snowing lightly and maybe 1/2-1 inch covered the ground
Thu: 8.1 km, 5:23/km, 139 avg HR, had an acupuncture appt a couple hours before the run
Fri: rest day - planned, took a rest from back/neck stretches and strengthening for the night to heal/recovery
Sat: 6.51 km, 5:14/km, 146 avg HR, set out for a slow run and felt good so ended up being a little faster/harder effort than anticipated
Sun: 13.68 km, 5:07/km, 158 avg HR, hilly (strength building) fartlek run with fastest mile @ 7:49
Weekly totals: 5 runs, 42.13 km (26.18 miles), 3:43:31 total time
2011 totals: 12 runs, 103.19 km (64.12 miles), 9:07:15 total time
It was a week of firsts for me, in a good way! Plenty to laugh at and smile about regarding the experiences I had.
This week represented my first time this year, as young as the year is, that I ran 5 times in one week (second time since returning to running on Nov. 5th I believe). Sunday's run also represented the longest I had run since Nov. 5th, both in terms of distance and time. Thursday was the first time I ever experienced acupuncture. This week was the first time I felt significant improvement physically, enough so that for a brief moment I was encouraged regarding my future ability to run. This whole week made me smile, a bunch!
Acupuncture is a trip! After a brief conversation concerning my "current physical state" and a few adjustments (the doc was a chiropractor as well), he started "throwing darts" as he put it. We focused on the two sites of ongoing soreness/pain: my lower back, specifically left side, and my left calf. I have no idea how many needles he used, all I felt was a tingling sensation. After inserting the needles, he left me for about 6-7 minutes. Upon returning, I felt a few more tingling sensations (couldn't see what he was doing), so I wasn't sure if he was taking out some of the needles are putting more in (see explanation below). Then, he left me for another 6-7 minutes. During this time, I noticed that my body felt heavy and I felt "mashed" into the chiropractor table. Finally, he came in to remove the needles. It was at this point that I recognized the needles felt the same coming out as going in, which is why I couldn't tell what he did halfway through the treatment.
As I was leaving, he then informed me that he focused on sedative points. AH HA! Now I understood why I felt like I was "mashed".
This being my first experience, I have nothing to compare it to. I don't know how well it worked. I can tell you that now, four days later, the same soreness/pain persists. I will probably try another appointment, but I will go to a place recommended by a friend. This will allow me to compare the visits.
One thing I was told at the beginning of the appointment was that the talus bone in both of my feet was out of alignment which causes a flatfoot. Maybe that explains the ongoing "tightness" I have in my ankles. I'm not sure how much I should believe everything I'm told. A guy I work with compared me to a car that is taken into a couple different mechanics...all of them find something new and different that is wrong with me and could contribute to my various ailments. For certain I will ask my doc about this tomorrow at my appointment.
I continue to be dumbfounded by the data. Specifically, look at Thursday above. It was the second consecutive day of running, my pace was faster, the run was longer and still my heart rate was lower than the day before. I'm not looking for day to day variances; there are just too many contributing factors. I'm just "geeking out" on the analysis of the information. The purpose of the data is to determine if my fitness is improving over time. As of yet, I don't see any marked improvement when reviewing the data for 2011, and I don't expect to. In my opinion, I'm not running enough or at paces to see any distinguishable fitness gains. And, that is fine with me...I've got nothing but time.
One other moment of clarity I had this week (these come few and far between, so I was very excited!!!) was the outcome of my rest day on Friday. I have been wearing my halo (to strengthen my neck muscles and correct my forward head posture) every night and performing my exercises twice a day as instructed. So, in my understanding of recovery and improvement, I took Friday night off of everything. Saturday was the first morning I can remember in a long time not waking up with back pain. The reason for my soreness/pain could be based on the fact I am overusing these muscles and a day off every now and then is beneficial. On the other hand, maybe I'm dead wrong.
As with training, everything is trial and error. Maybe one thing works one time and not the other. Maybe one thing does not work as well as another. I figure I'll just go with what I think works best...and I can always change my mind :) I am an experiment of one!
Tue: rest day - planned, dr appt (see previous post)
Wed: 7.39 km, 5:30/km, 143 avg HR, my favorite weather to run in - it was snowing lightly and maybe 1/2-1 inch covered the ground
Thu: 8.1 km, 5:23/km, 139 avg HR, had an acupuncture appt a couple hours before the run
Fri: rest day - planned, took a rest from back/neck stretches and strengthening for the night to heal/recovery
Sat: 6.51 km, 5:14/km, 146 avg HR, set out for a slow run and felt good so ended up being a little faster/harder effort than anticipated
Sun: 13.68 km, 5:07/km, 158 avg HR, hilly (strength building) fartlek run with fastest mile @ 7:49
Weekly totals: 5 runs, 42.13 km (26.18 miles), 3:43:31 total time
2011 totals: 12 runs, 103.19 km (64.12 miles), 9:07:15 total time
It was a week of firsts for me, in a good way! Plenty to laugh at and smile about regarding the experiences I had.
This week represented my first time this year, as young as the year is, that I ran 5 times in one week (second time since returning to running on Nov. 5th I believe). Sunday's run also represented the longest I had run since Nov. 5th, both in terms of distance and time. Thursday was the first time I ever experienced acupuncture. This week was the first time I felt significant improvement physically, enough so that for a brief moment I was encouraged regarding my future ability to run. This whole week made me smile, a bunch!
Acupuncture is a trip! After a brief conversation concerning my "current physical state" and a few adjustments (the doc was a chiropractor as well), he started "throwing darts" as he put it. We focused on the two sites of ongoing soreness/pain: my lower back, specifically left side, and my left calf. I have no idea how many needles he used, all I felt was a tingling sensation. After inserting the needles, he left me for about 6-7 minutes. Upon returning, I felt a few more tingling sensations (couldn't see what he was doing), so I wasn't sure if he was taking out some of the needles are putting more in (see explanation below). Then, he left me for another 6-7 minutes. During this time, I noticed that my body felt heavy and I felt "mashed" into the chiropractor table. Finally, he came in to remove the needles. It was at this point that I recognized the needles felt the same coming out as going in, which is why I couldn't tell what he did halfway through the treatment.
As I was leaving, he then informed me that he focused on sedative points. AH HA! Now I understood why I felt like I was "mashed".
This being my first experience, I have nothing to compare it to. I don't know how well it worked. I can tell you that now, four days later, the same soreness/pain persists. I will probably try another appointment, but I will go to a place recommended by a friend. This will allow me to compare the visits.
One thing I was told at the beginning of the appointment was that the talus bone in both of my feet was out of alignment which causes a flatfoot. Maybe that explains the ongoing "tightness" I have in my ankles. I'm not sure how much I should believe everything I'm told. A guy I work with compared me to a car that is taken into a couple different mechanics...all of them find something new and different that is wrong with me and could contribute to my various ailments. For certain I will ask my doc about this tomorrow at my appointment.
I continue to be dumbfounded by the data. Specifically, look at Thursday above. It was the second consecutive day of running, my pace was faster, the run was longer and still my heart rate was lower than the day before. I'm not looking for day to day variances; there are just too many contributing factors. I'm just "geeking out" on the analysis of the information. The purpose of the data is to determine if my fitness is improving over time. As of yet, I don't see any marked improvement when reviewing the data for 2011, and I don't expect to. In my opinion, I'm not running enough or at paces to see any distinguishable fitness gains. And, that is fine with me...I've got nothing but time.
One other moment of clarity I had this week (these come few and far between, so I was very excited!!!) was the outcome of my rest day on Friday. I have been wearing my halo (to strengthen my neck muscles and correct my forward head posture) every night and performing my exercises twice a day as instructed. So, in my understanding of recovery and improvement, I took Friday night off of everything. Saturday was the first morning I can remember in a long time not waking up with back pain. The reason for my soreness/pain could be based on the fact I am overusing these muscles and a day off every now and then is beneficial. On the other hand, maybe I'm dead wrong.
As with training, everything is trial and error. Maybe one thing works one time and not the other. Maybe one thing does not work as well as another. I figure I'll just go with what I think works best...and I can always change my mind :) I am an experiment of one!
Wednesday, January 19, 2011
The final doctor appointment...until next time
I had the last scheduled doctor appointment in my "corrective" plan. Here were the results:
1) My cervical sublaxation has improved. Originally, I had a cervical angle (called "lordosis") of 25 degrees causing my head to sit 23 mm to far forward, which could result in reduced lung capacity and digestive problems. As of yesterday, my lordosis is between 29 & 30 degrees, reducing the forward position of my head to 7 mm. For more specific information, click here.
2) My spinal thermography scan showed irritation in my lower back and in my neck and upper thoracic region, which seemed to support the that my forward head posture was still placing pressure on my lower back.
3) My right shoulder still sits higher than my left shoulder.
At my first appointment, my doctor and I defined "healthy" as waking up with no back pain and being able to run 10 miles with no back pain or ill effects afterwards. Neither one of these are the case so far. I did have a short period of time when I did not have any back pain, but I still would not consider myself healthy. And, neither does my doctor. In his opinion, I am 75% of the way there.
The results were not what I hoped. I didn't expect to be perfect, but I was hoping I would have achieved more. So, I am going to continue to see him once a week for the next few months. Probably just as important as the actual adjustments, this will allow me a little safety net mentally. Let me explain. I plan to intelligently increase my mileage while continuing the exercises to improve my posture. As I do increase my volume, it will be comforting to know I am going to continue to see the doc as he will be able to assess my physical well-being. My mental state regarding my health and running is still extremely fragile, and the continued preventative appointments will serve as a crutch.
I would refer anyone to my doctor! He gave me back the gift of running. I truly believe that. So, now begins my next journey. It's up to me to figure out how often to run. It's up to me how long each run should be. To be honest it scares the crap out of me. Last time I literally almost ran myself out. I'm scared I'm going to repeat the same mistakes.
For now, I'm just going to worry about today...and I can't wait to go run my 6-7 km after work!
1) My cervical sublaxation has improved. Originally, I had a cervical angle (called "lordosis") of 25 degrees causing my head to sit 23 mm to far forward, which could result in reduced lung capacity and digestive problems. As of yesterday, my lordosis is between 29 & 30 degrees, reducing the forward position of my head to 7 mm. For more specific information, click here.
2) My spinal thermography scan showed irritation in my lower back and in my neck and upper thoracic region, which seemed to support the that my forward head posture was still placing pressure on my lower back.
3) My right shoulder still sits higher than my left shoulder.
At my first appointment, my doctor and I defined "healthy" as waking up with no back pain and being able to run 10 miles with no back pain or ill effects afterwards. Neither one of these are the case so far. I did have a short period of time when I did not have any back pain, but I still would not consider myself healthy. And, neither does my doctor. In his opinion, I am 75% of the way there.
The results were not what I hoped. I didn't expect to be perfect, but I was hoping I would have achieved more. So, I am going to continue to see him once a week for the next few months. Probably just as important as the actual adjustments, this will allow me a little safety net mentally. Let me explain. I plan to intelligently increase my mileage while continuing the exercises to improve my posture. As I do increase my volume, it will be comforting to know I am going to continue to see the doc as he will be able to assess my physical well-being. My mental state regarding my health and running is still extremely fragile, and the continued preventative appointments will serve as a crutch.
I would refer anyone to my doctor! He gave me back the gift of running. I truly believe that. So, now begins my next journey. It's up to me to figure out how often to run. It's up to me how long each run should be. To be honest it scares the crap out of me. Last time I literally almost ran myself out. I'm scared I'm going to repeat the same mistakes.
For now, I'm just going to worry about today...and I can't wait to go run my 6-7 km after work!
Monday, January 17, 2011
Getting excited about my progress
January 10th-16th
Mon: rest day for sore back (5th rest day in a row), dr appt after work
Tue: 6.71 km, 5:40/ km, 136 avg heart rate
Wed: 7.65 km, 5:46/km, 142 avg heart rate
Thu: rest day, dr appt after work
Fri: 6.54 km, 5:21/km, 133 avg heart rate
Sat: rest day
Sun: 12.52 km, 5:21/km, 151 avg heart rate, 1:07:00 (longest run, both time and distance, since last time I was injured)
Weekly totals: 4 runs, 33.42 km, 3:04:49 total time
2011 totals: 7 runs, 61.06 km, 5:23:44 total time
It was an interesting week to say the least. After taking five rest days to let my back rest, Tuesday's run was a welcome return. The break did wonders for my back. I am certainly patting myself on the back for being intelligent and disciplined enough to take the break. Sometimes it takes even more self-discipline to know when not to run.
My lower back pain has been on the left side. I believe the pain is no longer being caused by being out of alignment or "kinked" as I like to call it, but due to muscle imbalance. Per my doctors orders, I have been doing a series of seven stretches twice a day. In an attempt to combat my belief that muscular imbalance was the root cause, I changed my routine. At night, I am now performing some back and core strengthening exercises (in addition to my sporadic core work). The exercises were given to me back in August of 2008 when I herniated my L4 & L5 discs. My thought process behind the changes were that the morning stretching exercises lengthen the muscles and the evening strength exercises build the muscles supporting my spine in order to maintain proper alignment allow for pain-free daily activity, including running. So far, my back feels much better and stronger. I wish I didn't know this much about lower back problems, but since I do I might as well utilize the knowledge!
I think I may have mentioned the following in a previous post, but I have chosen to perform all of my runs at an easy pace. Aerobically, I have no concerns if I were to push the pace of my runs. In fact, if I did so, I would certainly make faster and greater gains in my aerobic capacity. However, if I did run "faster", I would be susceptible to injuring myself. My neuromuscular capability is what I would call "fragile". Over the last 14 months, the various downtimes or required breaks from running have significantly reduced my durability. So, my hope is slowly build mileage at an easy pace until I feel as though I can reintroduce some more stressful running (faster paces).
I was reminded after looking at the data from my runs this past week, that easy pace does not always translate into low heart rate! Ha ha. I am always curious and intrigued by my heart rate on runs and the causes that may contribute to it being high or low. I have kept a detailed training log for years, yet I am still dumbfounded by my heart rate. Like:
1) Wed heart rate was six beats per minute higher than Tuesday even those pace was six seconds per km slower. This is probably due to the fact that I am not in shape or used to running two days in a row yet.
2) Fri I had a significantly faster pace (still easy) and a lower heart rate than Tue or Wed. I realize it was a shorter run and naturally your heart rate is going to drift upwards as the exercise bout continues. The rest day before probably also attributed to a better performance.
3) Sun I had trouble breathing right from the get go. The aerobic effort felt labored right from the beginning even though physically I felt alright, so I slogged my way through the run.
What does all this mean? It means I have no idea why some runs are difficult and some are easy. There are so many different factors that contribute it is, in my opinion, near impossible to interpret the cause and effect relationship. In conclusion, I probably just shouldn't wear a watch and heart rate monitor and just run by feel! I do this most of the time and review the data afterwards to identify trends.
Looking ahead to this week, I have my last doctor appointment of my "rehab" program on Tuesday. I am curious to see what the tests and x-rays reveal. It will be nice to receive some scientific data related to physical well-being. And, I hope to run a little more than last week.
Mon: rest day for sore back (5th rest day in a row), dr appt after work
Tue: 6.71 km, 5:40/ km, 136 avg heart rate
Wed: 7.65 km, 5:46/km, 142 avg heart rate
Thu: rest day, dr appt after work
Fri: 6.54 km, 5:21/km, 133 avg heart rate
Sat: rest day
Sun: 12.52 km, 5:21/km, 151 avg heart rate, 1:07:00 (longest run, both time and distance, since last time I was injured)
Weekly totals: 4 runs, 33.42 km, 3:04:49 total time
2011 totals: 7 runs, 61.06 km, 5:23:44 total time
It was an interesting week to say the least. After taking five rest days to let my back rest, Tuesday's run was a welcome return. The break did wonders for my back. I am certainly patting myself on the back for being intelligent and disciplined enough to take the break. Sometimes it takes even more self-discipline to know when not to run.
My lower back pain has been on the left side. I believe the pain is no longer being caused by being out of alignment or "kinked" as I like to call it, but due to muscle imbalance. Per my doctors orders, I have been doing a series of seven stretches twice a day. In an attempt to combat my belief that muscular imbalance was the root cause, I changed my routine. At night, I am now performing some back and core strengthening exercises (in addition to my sporadic core work). The exercises were given to me back in August of 2008 when I herniated my L4 & L5 discs. My thought process behind the changes were that the morning stretching exercises lengthen the muscles and the evening strength exercises build the muscles supporting my spine in order to maintain proper alignment allow for pain-free daily activity, including running. So far, my back feels much better and stronger. I wish I didn't know this much about lower back problems, but since I do I might as well utilize the knowledge!
I think I may have mentioned the following in a previous post, but I have chosen to perform all of my runs at an easy pace. Aerobically, I have no concerns if I were to push the pace of my runs. In fact, if I did so, I would certainly make faster and greater gains in my aerobic capacity. However, if I did run "faster", I would be susceptible to injuring myself. My neuromuscular capability is what I would call "fragile". Over the last 14 months, the various downtimes or required breaks from running have significantly reduced my durability. So, my hope is slowly build mileage at an easy pace until I feel as though I can reintroduce some more stressful running (faster paces).
I was reminded after looking at the data from my runs this past week, that easy pace does not always translate into low heart rate! Ha ha. I am always curious and intrigued by my heart rate on runs and the causes that may contribute to it being high or low. I have kept a detailed training log for years, yet I am still dumbfounded by my heart rate. Like:
1) Wed heart rate was six beats per minute higher than Tuesday even those pace was six seconds per km slower. This is probably due to the fact that I am not in shape or used to running two days in a row yet.
2) Fri I had a significantly faster pace (still easy) and a lower heart rate than Tue or Wed. I realize it was a shorter run and naturally your heart rate is going to drift upwards as the exercise bout continues. The rest day before probably also attributed to a better performance.
3) Sun I had trouble breathing right from the get go. The aerobic effort felt labored right from the beginning even though physically I felt alright, so I slogged my way through the run.
What does all this mean? It means I have no idea why some runs are difficult and some are easy. There are so many different factors that contribute it is, in my opinion, near impossible to interpret the cause and effect relationship. In conclusion, I probably just shouldn't wear a watch and heart rate monitor and just run by feel! I do this most of the time and review the data afterwards to identify trends.
Looking ahead to this week, I have my last doctor appointment of my "rehab" program on Tuesday. I am curious to see what the tests and x-rays reveal. It will be nice to receive some scientific data related to physical well-being. And, I hope to run a little more than last week.
Monday, January 10, 2011
Jan 3, 2011 - Jan 9, 2011
The first full week of 2011 did not go exactly as planned.
Mon: rest day; had a dr appointment and a 90 minute massage after work
Tue: 7.31 km recovery run
Wed: 8.2 km progressive run (7:58 first mile > 7:14 last mile)
Thu: rest day - to rest sore back
Fri: rest day - to rest sore back
Sat: rest day - to rest sore back
Sun: rest day - to rest sore back
Weekly total: 2 runs, 15.51 km, 1hr 18min 55sec
2011 totals: 3 runs, 27.64 km, 2hr 18min 55sec
It was a pretty easy decision to take the last four days off. I have been running at least every other day for the last two months. Relative to the recent past, this is probably the longest stint of consistent running I have had. I am happy that I have been able to increase the length and frequency of my runs to reach 25 miles a couple weeks ago.
I seemed I was fighting back soreness the last couple weeks. The situation was not improving, but it was not digressing either. So, I was faced with a choice. On one hand, I could continue running at my current volume and struggle with the day to day discomfort, or I could take four days off and hope my back soreness would improve and possibly completely alleviate. I chose the latter.
In the greater scheme of things, four days off is nothing. For some reason, I placed a lot of importance and emphasis on this decision. I know if I am to return to running at anywhere near the level I had once been, I was going to have to be intelligent about my running. I also know I am going to be faced with a similar situation many times in the future. I needed to make the conservative decision this time...I needed to set a precedent for myself moving forward.
I would have liked to run more this week, no doubt. But, I had to ask myself: better to run more this week and chance further injury or better to run more this year?
As of now, I am glad I made the choice I did. My back feels significantly better. There was very little soreness upon waking this morning (Monday) and while sitting in my chair at work. Time to test it out. Time to gain some momentum and continue my progress.
Oh, and I should add my progress will be done at an easy pace. This means no straining. This means keeping my heart rate in the mid 140s or below. This means building my aerobic capacity while not putting unnecessary physical strain on my body. This means running slow with proper form to reduce the chance of injury until my body is ready for more rigorous efforts.
Who would go tell a beginner to go run fast and/or long everyday? I'll tell you who would say that: someone ignorant or cavalier. Unfortunately, I no longer have the luxury to take unnecessary chances. I want to make my comeback. I want it to work!!!
Mon: rest day; had a dr appointment and a 90 minute massage after work
Tue: 7.31 km recovery run
Wed: 8.2 km progressive run (7:58 first mile > 7:14 last mile)
Thu: rest day - to rest sore back
Fri: rest day - to rest sore back
Sat: rest day - to rest sore back
Sun: rest day - to rest sore back
Weekly total: 2 runs, 15.51 km, 1hr 18min 55sec
2011 totals: 3 runs, 27.64 km, 2hr 18min 55sec
It was a pretty easy decision to take the last four days off. I have been running at least every other day for the last two months. Relative to the recent past, this is probably the longest stint of consistent running I have had. I am happy that I have been able to increase the length and frequency of my runs to reach 25 miles a couple weeks ago.
I seemed I was fighting back soreness the last couple weeks. The situation was not improving, but it was not digressing either. So, I was faced with a choice. On one hand, I could continue running at my current volume and struggle with the day to day discomfort, or I could take four days off and hope my back soreness would improve and possibly completely alleviate. I chose the latter.
In the greater scheme of things, four days off is nothing. For some reason, I placed a lot of importance and emphasis on this decision. I know if I am to return to running at anywhere near the level I had once been, I was going to have to be intelligent about my running. I also know I am going to be faced with a similar situation many times in the future. I needed to make the conservative decision this time...I needed to set a precedent for myself moving forward.
I would have liked to run more this week, no doubt. But, I had to ask myself: better to run more this week and chance further injury or better to run more this year?
As of now, I am glad I made the choice I did. My back feels significantly better. There was very little soreness upon waking this morning (Monday) and while sitting in my chair at work. Time to test it out. Time to gain some momentum and continue my progress.
Oh, and I should add my progress will be done at an easy pace. This means no straining. This means keeping my heart rate in the mid 140s or below. This means building my aerobic capacity while not putting unnecessary physical strain on my body. This means running slow with proper form to reduce the chance of injury until my body is ready for more rigorous efforts.
Who would go tell a beginner to go run fast and/or long everyday? I'll tell you who would say that: someone ignorant or cavalier. Unfortunately, I no longer have the luxury to take unnecessary chances. I want to make my comeback. I want it to work!!!
Thursday, January 6, 2011
Fooled by the one and only
So, I have been thinking about my running a lot lately. I am sure this is because I have been able to run more and for a longer stretch of time than I can remember.
I am currently at a point when I am losing my patience. I have been very intelligent with my running routine. My doctor, who happens to be an athlete himself, has told me exactly what to do. This has been the case for the last two months. But, right there in lies the problem. It has been two months!!!
I was talking to a friend the other day and I told her I no longer consider myself a runner. After thinking more about this comment, I should expand on that statement and add "in practice". I believe my mentality and desire and neurosis and compulsion are still, and will always be, those of a runner. Meaning: "Can't I run more already???" On the other hand, it has only been two months :)
One thing that has been interesting, if not difficult, to understand/handle is the pace with which I am running now. To keep my heart rate < 140 bpm, I run at a pace of about 9 minute miles. This is much slower than I was used to running. On the other hand, a moderate to hard effort yields a pace of about 7:15 per mile, which is similar to the pace I was doing easy runs prior to my marathon. This begs the question: "How fast should I be running?"
I consider myself very much a student of the sport of running. I seek out and enjoy reading about training, however most of the reading I was drawn to in preparation for the marathon and after was geared towards training. Specifically, elite and sub-elite training. Even during my injury period, I continued to read training principles well-known coaches used for their athletes (lydiard, vigil, canova, etc.).
That is not to say I didn't work up to reading and researching this information. I started out the same as many others do, reading Runnersworld and participating on their online forums. I then graduated to Jack Daniel's The Running Formula. As I became more interested and involved with running and training, the literature and discussion I was drawn to were more and more advanced. It appears to have followed the progression of my performances in races. In a nutshell, I was always looking to improve!
If someone asked me, I would say I pretty knowledgeable about running. I could tell someone more than they ever wanted to know about stride rates, pronation/supination, running form, and advanced training principles. But, when it comes to beginning or recreational running, I am once again ignorant! Ha ha.
I have fooled myself, and I only have myself to blame! See, whether I am a runner in practice, attitude or what have you, doesn't matter. The fact is I am once again a beginner. I have been injured and inconsistent in my running for so long due to my injuries (now 14+ months) that I am basically starting from scratch. I don't know the answers to the most basic questions I ask myself currently regarding my running.
It brings me back to the question I asked above: "How fast should I be running?" This simple question gives rise to so many other questions. Will running the easy pace (9 min/mile) cause me to get injured because my body is used to running faster? Is my body still even used to running faster? Will running the moderate/hard pace injure me faster because I would be putting more stress on body? I am sure anyone could make an argument for the decision they would make.
It's been difficult to make this adjustment. Mentally, I am a 2:42 marathoner. Physically, I am a beginning fitness runner with no idea of what my performance would be over any race distance. It is important that I not only recognize this, but that my behaviors are adjusted to those of a beginner. Meaning, it has only been two months and running 20-25 miles a week at this point is probably commendable and impressive.
So, maybe its time to go back and buy a few issues of Runnersworld. Maybe its time to go back and read some parts of Daniel's and Pfitzinger's books or maybe buy any other publication geared towards beginners. It would probably prove helpful in at least refreshing my memory, and heck, I may learn something new!
One other factor I did not mention before that brought on this rambling was that my back continues to be sore. I am almost positive it is muscular. It seems as though my improvement has plateaued the last 3 weeks or so. A day here or there it may feel better, while other days it feels worse. The constant throughout these three weeks is that I have continued running consistently. This made me think: Is it time to take a few days off to see how my body responds? It doesn't seem like a difficult question and the answer is probably simple. But, I have found a way to compound it in my head based on the fact that mentally and physically I am at opposite ends of the spectrum. So, I think I'll just ask my doctor what to do when I see him tomorrow :)
I am currently at a point when I am losing my patience. I have been very intelligent with my running routine. My doctor, who happens to be an athlete himself, has told me exactly what to do. This has been the case for the last two months. But, right there in lies the problem. It has been two months!!!
I was talking to a friend the other day and I told her I no longer consider myself a runner. After thinking more about this comment, I should expand on that statement and add "in practice". I believe my mentality and desire and neurosis and compulsion are still, and will always be, those of a runner. Meaning: "Can't I run more already???" On the other hand, it has only been two months :)
One thing that has been interesting, if not difficult, to understand/handle is the pace with which I am running now. To keep my heart rate < 140 bpm, I run at a pace of about 9 minute miles. This is much slower than I was used to running. On the other hand, a moderate to hard effort yields a pace of about 7:15 per mile, which is similar to the pace I was doing easy runs prior to my marathon. This begs the question: "How fast should I be running?"
I consider myself very much a student of the sport of running. I seek out and enjoy reading about training, however most of the reading I was drawn to in preparation for the marathon and after was geared towards training. Specifically, elite and sub-elite training. Even during my injury period, I continued to read training principles well-known coaches used for their athletes (lydiard, vigil, canova, etc.).
That is not to say I didn't work up to reading and researching this information. I started out the same as many others do, reading Runnersworld and participating on their online forums. I then graduated to Jack Daniel's The Running Formula. As I became more interested and involved with running and training, the literature and discussion I was drawn to were more and more advanced. It appears to have followed the progression of my performances in races. In a nutshell, I was always looking to improve!
If someone asked me, I would say I pretty knowledgeable about running. I could tell someone more than they ever wanted to know about stride rates, pronation/supination, running form, and advanced training principles. But, when it comes to beginning or recreational running, I am once again ignorant! Ha ha.
I have fooled myself, and I only have myself to blame! See, whether I am a runner in practice, attitude or what have you, doesn't matter. The fact is I am once again a beginner. I have been injured and inconsistent in my running for so long due to my injuries (now 14+ months) that I am basically starting from scratch. I don't know the answers to the most basic questions I ask myself currently regarding my running.
It brings me back to the question I asked above: "How fast should I be running?" This simple question gives rise to so many other questions. Will running the easy pace (9 min/mile) cause me to get injured because my body is used to running faster? Is my body still even used to running faster? Will running the moderate/hard pace injure me faster because I would be putting more stress on body? I am sure anyone could make an argument for the decision they would make.
It's been difficult to make this adjustment. Mentally, I am a 2:42 marathoner. Physically, I am a beginning fitness runner with no idea of what my performance would be over any race distance. It is important that I not only recognize this, but that my behaviors are adjusted to those of a beginner. Meaning, it has only been two months and running 20-25 miles a week at this point is probably commendable and impressive.
So, maybe its time to go back and buy a few issues of Runnersworld. Maybe its time to go back and read some parts of Daniel's and Pfitzinger's books or maybe buy any other publication geared towards beginners. It would probably prove helpful in at least refreshing my memory, and heck, I may learn something new!
One other factor I did not mention before that brought on this rambling was that my back continues to be sore. I am almost positive it is muscular. It seems as though my improvement has plateaued the last 3 weeks or so. A day here or there it may feel better, while other days it feels worse. The constant throughout these three weeks is that I have continued running consistently. This made me think: Is it time to take a few days off to see how my body responds? It doesn't seem like a difficult question and the answer is probably simple. But, I have found a way to compound it in my head based on the fact that mentally and physically I am at opposite ends of the spectrum. So, I think I'll just ask my doctor what to do when I see him tomorrow :)
Monday, January 3, 2011
Dec 27, 2010 - January 2, 2011
Mon: rest day
Tue: 8.1 km, 5:07/km
Wed: 4.93 km, 5:39/km, recovery run
Thu: 8.08 km, 4:57/km, progessive run on treadmill (8:13/mile > 7:30/mile)
Fri: 7.02 km, 5:15/km
Sat: rest day
Sun: 12.13 km, 4:57/km
Total: 5 runs, 40.26 km (25.02 miles)
2011 totals: 1 run, 12.13 km, 1:00:00 hr
This was the first time since my injury assessment and rehabilitation I had run 5 days in a week. Sunday was the longest run since my injury assessment and ongoing rehab. Sunday was my first run of an hour during this time. It was a week of new firsts!
I also decided to start tracking my runs using metric measures. One reason is 40+ kilometers sounds much better to me than 25+ miles. I'm playing a mental trick on myself. My mental state is extremely fragile and still very much day to day. I am not sure how I am going to feel or how I will run day to day. Using kilometers allows me to feel (and see more easily) my progression. Call me crazy, but the smaller unit is helping. Also, much of the training information I have been researching lately is in metric units.
However, some things remain the same. My back has regressed, and constant pain and lack of mobility has returned. I am handling it well because I believe it is a temporary issue. On the other hand, it is concerning because I only have five more appointments with my doctor before the plan is completed and I don't feel as though I am in any condition to being going at this alone yet. This is my second "regression" since beginning my treatment and my doctor explained the pain comes from the fact my alignment is improving although my muscles are not used to the new positioning of my body, leaving them irritated. I hope he is right and this is not an inaccurate assessment.
I am maintaining a positive outlook. Tonight brings one of those five doctor appointments as well as a 90 minute massage. This should provide some feedback as to this situation as well as to allow more productive feedback about the ability of the massage therapist (this is the first appointment). I hope to get in similar numbers this week as last week while improving how I feel physically, and I can't think of any reason for this not to happen.
For 2011 overall, I hope to run a fast half in the fall. I don't want to rush any possible return to training and racing. I just want to slowly build back my aerobic base first, then worry about the rest!!!
Tue: 8.1 km, 5:07/km
Wed: 4.93 km, 5:39/km, recovery run
Thu: 8.08 km, 4:57/km, progessive run on treadmill (8:13/mile > 7:30/mile)
Fri: 7.02 km, 5:15/km
Sat: rest day
Sun: 12.13 km, 4:57/km
Total: 5 runs, 40.26 km (25.02 miles)
2011 totals: 1 run, 12.13 km, 1:00:00 hr
This was the first time since my injury assessment and rehabilitation I had run 5 days in a week. Sunday was the longest run since my injury assessment and ongoing rehab. Sunday was my first run of an hour during this time. It was a week of new firsts!
I also decided to start tracking my runs using metric measures. One reason is 40+ kilometers sounds much better to me than 25+ miles. I'm playing a mental trick on myself. My mental state is extremely fragile and still very much day to day. I am not sure how I am going to feel or how I will run day to day. Using kilometers allows me to feel (and see more easily) my progression. Call me crazy, but the smaller unit is helping. Also, much of the training information I have been researching lately is in metric units.
However, some things remain the same. My back has regressed, and constant pain and lack of mobility has returned. I am handling it well because I believe it is a temporary issue. On the other hand, it is concerning because I only have five more appointments with my doctor before the plan is completed and I don't feel as though I am in any condition to being going at this alone yet. This is my second "regression" since beginning my treatment and my doctor explained the pain comes from the fact my alignment is improving although my muscles are not used to the new positioning of my body, leaving them irritated. I hope he is right and this is not an inaccurate assessment.
I am maintaining a positive outlook. Tonight brings one of those five doctor appointments as well as a 90 minute massage. This should provide some feedback as to this situation as well as to allow more productive feedback about the ability of the massage therapist (this is the first appointment). I hope to get in similar numbers this week as last week while improving how I feel physically, and I can't think of any reason for this not to happen.
For 2011 overall, I hope to run a fast half in the fall. I don't want to rush any possible return to training and racing. I just want to slowly build back my aerobic base first, then worry about the rest!!!
Good riddance 2010!!!
The nightmare for my running that was 2010 is no longer. I ran approximately 1,050 miles, although I am not quite sure how accurate that number is because I did not keep very good records due to my ongoing frustrations with injuries. This is down about 60% from my 2009 total of about 2,585. To look at it a different way:
2009: average of about 50 miles/week
2010: average of about 20 miles/week
I guess one could put a positive spin on it and say I have that many more miles under my belt than I did at the end of 2009. To be honest, I think there is some truth to that. But, that is far as I am going to deal with that issue!
I am optimistic about 2011. I don't know what the future holds for me with respect to running and racing, but I'm pretty sure chances are it will be better than 2010! For now, I am going to just bury 2010 and try to forget about how it made me feel. I will take the lessons I learned from it and hopefully take a more intelligent approach to training in 2011, that is assuming I can get back to "training".
Mostly I think I just had bad luck. For someone still somewhat new to running, I should not have had the severity of injuries I endured. Maybe it was also a test...to make me appreciate the ability I have or to appreciate the many other positive things in my life or to test my resolve to see how much I really wanted to run, train & race. The point is, I don't know why all this happened. What I did learn is running is part of who I am.
2011 brings hope, a new beginning.
2009: average of about 50 miles/week
2010: average of about 20 miles/week
I guess one could put a positive spin on it and say I have that many more miles under my belt than I did at the end of 2009. To be honest, I think there is some truth to that. But, that is far as I am going to deal with that issue!
I am optimistic about 2011. I don't know what the future holds for me with respect to running and racing, but I'm pretty sure chances are it will be better than 2010! For now, I am going to just bury 2010 and try to forget about how it made me feel. I will take the lessons I learned from it and hopefully take a more intelligent approach to training in 2011, that is assuming I can get back to "training".
Mostly I think I just had bad luck. For someone still somewhat new to running, I should not have had the severity of injuries I endured. Maybe it was also a test...to make me appreciate the ability I have or to appreciate the many other positive things in my life or to test my resolve to see how much I really wanted to run, train & race. The point is, I don't know why all this happened. What I did learn is running is part of who I am.
2011 brings hope, a new beginning.
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