Mon: AM - 4.25 miles easy @ 7:50/mile on treadmill with 1% incline
PM - 7.62 miles total with 3.5 tempo run @ 6:08/mile
Tue: 3.5 miles slow recovery run (untimed) - group run at work on hilly route, mostly on trails
Wed: AM - 4 miles easy @ 7:50/mile on treadmill with 1% incline
PM - 8.5 mile progressive run @ 7:24/mile average on treadmill with 1% incline
Thu: AM - 4 miles easy @ 7:48/mile on treadmill with 1% incline
PM - 7.04 miles easy @ 7:45/mile
Fri: planned rest day
Sat: 12.11 miles @ 7:26/mile - easy/moderate run with last 2 miles hard
Sun: 9.15 miles with 8 x 800 with 2 minute recovery jogs
Weekly Totals: 10 runs, 60.17 miles
YTD Totals: 23 runs, 157.34 miles
Thoughts
This was a planned cutback week for me...boy, did it feel nice! I was pretty physically exhausted coming into the week. I purposely reduced the number of doubles (to 3) and overall volume in order to allow myself to rest, hopefully recover/heal any physical aches or pains I may have had with ot without knowing. It seems to have worked because by the end of the week, I felt much better physically. I also felt refreshed both physically and mentally from the additional rest.
The tempo run on Monday was a nice surprise. I figured I would be in about the 6:10-6:12 range. But, I should mention that my effort level for a tempo run was probably a little much even though my average heart rate of 167 was right about where I would expect it to be.
The 8.5 mile progressive run was 7:47 pace for the first 4 miles, 7:19 pace for 1.5 miles, 7:03 pace for 1.5 miles & 6:49 pace for 1.5 miles. It felt smooth as I just let my stride roll throughout the whole run.
The interval workout on Sunday was tough, but again I knocked it out of the park. The 800s were done at 2:46-2:48. The last few were difficult as the shorter rest started to catch up with me. I was pleasantly surprised that I held pace for the whole workout as I did not feel as though I was running fast enough for the last few.
I still haven't developed any formal training plan in anticipation of my 10 mile goal race on 4/1. I am 11 weeks out, so for the next 3-5 weeks, I am going to continue to focus on general aerobic capacity, endurance and resistance. I plan on doing this by building up my long run, using some progressive runs of 1 hr +, and extending my long tempo run from 5 miles to 6 or 7. Simultaneously, I plan to continue to alternate fast repetition workouts with some interval workouts at faster than race pace, while adding some hill sprints or strides to a couple runs each week. I think this will give me the foundation I need to transition to the race specific work I will do the last 6 weeks.
This week it was fun to watch the Olympic Trials Marathon on Saturday. After seeing all the pre-race interviews and seeing how Amy Hastings raced, how could I not be impressed with her (and have a little crush)?! Ritz is still my favorite American male runner...he is tough as nails. I hope he kills it at the track trials this summer along with Rupp. The emotion at the finish line from both Ritz & Hastings shows how much effort they put into trying to make the team and the belief they had in themselves they could accomplish something amazing. Heroic! Consider me a fan of both for good!
My attempt to return to training and racing because I enjoy it and to see how fast I can run.
Monday, January 16, 2012
Tuesday, January 10, 2012
First Full Week of 2012: 1/2-1/8
Mon: AM - 4.1 miles easy (7:45/mile)
PM - 9 miles with 5 mile tempo @ 6:20/mile
Tue: AM - 4.25 miles easy (7:52/mile) - on treadmill @ 1% incline
PM - 7.61 miles between easy/moderate (7:33/mile)
Wed: PM - 10.1 miles easy (7:47/mile) - on treadmill @ 1% incline
Thu: AM - 4.85 miles easy (8:15/mile) - hilly route
PM - 8.85 miles with 12 x 200m (36-38 seconds) with 2:00 minute recovery jogs
Fri: AM - 4.5 miles easy (7:50/mile) - on treadmill @ 1% incline
PM - 8.23 miles easy (7:34/mile)
Sat: AM - 12.52 miles easy (7:44/mile) - negative split run
Sun: AM - 5.04 miles slow (8:11/mile) - recovery run
PM - 7 miles easy (7:40/mile)
Weekly Totals: 12 runs, 86.05 miles
Yearly Totals: 14 runs, 97.17 miles
This week officially kicked my rear end! I was so tired throughout the week, and my body was continually sore. I was never in pain, but I had some minor tweaks during the week that would pop up and then disappear just as quickly as they showed up. I did not stretch, foam roll or use the stick as much as I should have. I plan to remedy that immediately.
The tempo run I did on Monday went surprisingly well. I was able to run at a faster pace than anticipated. I should explain that I did not change my perceived effort, I kept it at about a 7-8. I thought this would equate into 6:24-6:26 pace, but I surprised myself. The conditions were near perfect (a little wind), which certainly helped. Maybe I have just gained a little fitness with the two weeks of tempo & interval work I have done.
The interval workout Thursday felt pretty good. It was strictly a neuro-muscular workout in the sense that all I wanted to do was run within myself but fast. The purpose of doing so is to improve running economy and become more efficient. I was able to perform the repetitions a little faster than the last time I did the workout about 3 weeks ago. It always feels good to run fast, especially when you get full recovery!
My long run on Saturday still showed that my endurance is weak. It also showed me that my body is physically tired. This is exactly how I expected to feel at this point. I am running a lot in terms of frequency with the doubles. But, I am not currently doing a lot of endurance type runs (1 hr or more, progressive runs over an hour). This is what I am building up to in the next four to six weeks.
I have said it before, and I will say it again, this is right where I want to be! I will spend the next 4-6 weeks improving my general aerobic endurance. Then, I will shift the next 6-8 weeks to race specific training. This is a nice abbreviated training cycle to see how my body physically reacts to the various stresses/stimuli I place upon it.
PM - 9 miles with 5 mile tempo @ 6:20/mile
Tue: AM - 4.25 miles easy (7:52/mile) - on treadmill @ 1% incline
PM - 7.61 miles between easy/moderate (7:33/mile)
Wed: PM - 10.1 miles easy (7:47/mile) - on treadmill @ 1% incline
Thu: AM - 4.85 miles easy (8:15/mile) - hilly route
PM - 8.85 miles with 12 x 200m (36-38 seconds) with 2:00 minute recovery jogs
Fri: AM - 4.5 miles easy (7:50/mile) - on treadmill @ 1% incline
PM - 8.23 miles easy (7:34/mile)
Sat: AM - 12.52 miles easy (7:44/mile) - negative split run
Sun: AM - 5.04 miles slow (8:11/mile) - recovery run
PM - 7 miles easy (7:40/mile)
Weekly Totals: 12 runs, 86.05 miles
Yearly Totals: 14 runs, 97.17 miles
This week officially kicked my rear end! I was so tired throughout the week, and my body was continually sore. I was never in pain, but I had some minor tweaks during the week that would pop up and then disappear just as quickly as they showed up. I did not stretch, foam roll or use the stick as much as I should have. I plan to remedy that immediately.
The tempo run I did on Monday went surprisingly well. I was able to run at a faster pace than anticipated. I should explain that I did not change my perceived effort, I kept it at about a 7-8. I thought this would equate into 6:24-6:26 pace, but I surprised myself. The conditions were near perfect (a little wind), which certainly helped. Maybe I have just gained a little fitness with the two weeks of tempo & interval work I have done.
The interval workout Thursday felt pretty good. It was strictly a neuro-muscular workout in the sense that all I wanted to do was run within myself but fast. The purpose of doing so is to improve running economy and become more efficient. I was able to perform the repetitions a little faster than the last time I did the workout about 3 weeks ago. It always feels good to run fast, especially when you get full recovery!
My long run on Saturday still showed that my endurance is weak. It also showed me that my body is physically tired. This is exactly how I expected to feel at this point. I am running a lot in terms of frequency with the doubles. But, I am not currently doing a lot of endurance type runs (1 hr or more, progressive runs over an hour). This is what I am building up to in the next four to six weeks.
I have said it before, and I will say it again, this is right where I want to be! I will spend the next 4-6 weeks improving my general aerobic endurance. Then, I will shift the next 6-8 weeks to race specific training. This is a nice abbreviated training cycle to see how my body physically reacts to the various stresses/stimuli I place upon it.
Friday, January 6, 2012
I've been told I need some goals
As I said in my last post, 2012 comes at a time of great hope for me. I feel good and I am looking forward to seeing how each day, week & month progress. One person I was talking to the other day about my running asked if I was training for something specific, and I replied, "No." She kind of scoffed and said that I do need to decide what I want to do and make a plan. She was right. I remember reading a while back that not having a plan usually results in one doing just enough to get by and is not an environment conducive to thrive and perform at a higher level and meet and/or exceed expectations. This resonated with me.
Granted, I find myself to be internally motivated in all things I undertake, but I realized setting goals would only serve to increase my potential. The one concern I had was that setting a plan and goals could result in additional pressure placed upon myself. Consistent with the additional pressure and desire to accomplish my goals, I was concerned I may do to much (frequency, volume, intensity) which may lead to injury and put me right back where I don't want to be...injured. This planning and goal-setting opened up the possibility for disappointment, both by leading to potential injury or not accomplishing the goals I set. All these thoughts will remain with me throughout this year, and will hopefully lead to honest self-assessment and intelligent training.
I have realized how important it is to take care of yourself. In the past, I loved running, but I didn't particularly care for all of the other "stuff" that went along with it, like core work, stretching, strengthening, good nutrition. And, 2012 is no different...I still don't really care for those things. BUT, I have learned to appreciate the importance of these things. As such, my first goal is to practice these habits more consistently. This can only help protect my back, pelvis & legs. My number one goal is to remain healthy!
In conjunction with with the personal changes to become more healthy, I also have determined I will continue to see a doctor regularly. Dr. Blaich is a kinesiologist who I have been seeing and seems to have truly helped my physical well-being. My hope is to see him about every 2-3 weeks. My opinion is doing this is like performing preventative maintenance on a car. If you do it, it doesn't protect against potential problems, but if you don't do it, problems are certain to occur. I took a similar approach back in 2009 while training for Hartford back (I think that helped keep me together through training and the race, even if it didn't prevent future injuries).
Below are a few other goals I have set for 2012. I am not sure I will have the opportunity to accomplish them all, it depends on race availability and timing.
1) Sub 17 minute 5k
2) Sub 35 minute 10k
3) Sub 58 minute 10-miler
4) Sub 1:16 half marathon
5) Sub 6 minute/mile pace for a marathon
Here is a tentative race schedule (with goal races identified):
1) Snowman Stampede 5M - 2/18
2) Runnin' Of the Green 7K - 3/11
3) Boulder Spring 10M (goal race) - 4/1
4) Stadium Stampede 5k or E-Race Loneliness 10k - 6/24
5) Classic 10k - 7/1
6) Georgetown to Idaho Springs Half Marathon - 8/11
7) Park to Park 10M - 9/3
8) Rock & Roll St. Louis Half Marathon - 10/21
9) California International Marathon (goal race) - 12/2
As you can see, the 1st half of the year focuses on shorter distances. The reason for this is so I can intelligently manage volume throughout the year - naturally my volume will increase throughout the year as I feel confident in my health. It's my attempt to mentally trick myself! Plus, this will help me get back into racing consistently. I intend to build my training program focused on the Boulder Spring 10M and will train through the races prior to that.
The 2nd half of the year will truly be my focus. I have always wanted a gold pan from the Georgetown Half, so I may put together an abbreviated program for that race. This would leave 15 weeks to prepare for CIM. The other option is to put together an extended program for CIM, which would mean I would be racing the Georgetown Half about the time I exit my base building/introductory period. Either way, I believe I could perform well.
So, there it is in all its glory! It may all change tomorrow, but for today, it works...and I am excited!
Granted, I find myself to be internally motivated in all things I undertake, but I realized setting goals would only serve to increase my potential. The one concern I had was that setting a plan and goals could result in additional pressure placed upon myself. Consistent with the additional pressure and desire to accomplish my goals, I was concerned I may do to much (frequency, volume, intensity) which may lead to injury and put me right back where I don't want to be...injured. This planning and goal-setting opened up the possibility for disappointment, both by leading to potential injury or not accomplishing the goals I set. All these thoughts will remain with me throughout this year, and will hopefully lead to honest self-assessment and intelligent training.
I have realized how important it is to take care of yourself. In the past, I loved running, but I didn't particularly care for all of the other "stuff" that went along with it, like core work, stretching, strengthening, good nutrition. And, 2012 is no different...I still don't really care for those things. BUT, I have learned to appreciate the importance of these things. As such, my first goal is to practice these habits more consistently. This can only help protect my back, pelvis & legs. My number one goal is to remain healthy!
In conjunction with with the personal changes to become more healthy, I also have determined I will continue to see a doctor regularly. Dr. Blaich is a kinesiologist who I have been seeing and seems to have truly helped my physical well-being. My hope is to see him about every 2-3 weeks. My opinion is doing this is like performing preventative maintenance on a car. If you do it, it doesn't protect against potential problems, but if you don't do it, problems are certain to occur. I took a similar approach back in 2009 while training for Hartford back (I think that helped keep me together through training and the race, even if it didn't prevent future injuries).
Below are a few other goals I have set for 2012. I am not sure I will have the opportunity to accomplish them all, it depends on race availability and timing.
1) Sub 17 minute 5k
2) Sub 35 minute 10k
3) Sub 58 minute 10-miler
4) Sub 1:16 half marathon
5) Sub 6 minute/mile pace for a marathon
Here is a tentative race schedule (with goal races identified):
1) Snowman Stampede 5M - 2/18
2) Runnin' Of the Green 7K - 3/11
3) Boulder Spring 10M (goal race) - 4/1
4) Stadium Stampede 5k or E-Race Loneliness 10k - 6/24
5) Classic 10k - 7/1
6) Georgetown to Idaho Springs Half Marathon - 8/11
7) Park to Park 10M - 9/3
8) Rock & Roll St. Louis Half Marathon - 10/21
9) California International Marathon (goal race) - 12/2
As you can see, the 1st half of the year focuses on shorter distances. The reason for this is so I can intelligently manage volume throughout the year - naturally my volume will increase throughout the year as I feel confident in my health. It's my attempt to mentally trick myself! Plus, this will help me get back into racing consistently. I intend to build my training program focused on the Boulder Spring 10M and will train through the races prior to that.
The 2nd half of the year will truly be my focus. I have always wanted a gold pan from the Georgetown Half, so I may put together an abbreviated program for that race. This would leave 15 weeks to prepare for CIM. The other option is to put together an extended program for CIM, which would mean I would be racing the Georgetown Half about the time I exit my base building/introductory period. Either way, I believe I could perform well.
So, there it is in all its glory! It may all change tomorrow, but for today, it works...and I am excited!
Tuesday, January 3, 2012
Finishing out 2011 (& starting 2012) in style
For the week of 12/19-12/25: 59 miles
For the week of 12/26-1/1: 80.5 miles on 12 runs
Highlights for the week
- On 12/27 for the PM run I did 7.75 miles - 2.5 mile warmup, 3.5 mile tempo in 21:15 (6:04/pace), 1.75 mile cooldown. I was in Houston for the holiday...running at sea level is so much easier! The tempo run was easily 10 seconds per mile faster than I could have done in Denver at an equivalent effort level.
- On 12/31 for my evening run, I did 13k (8.07 miles) on the track - 3k warmup, 5 x 1200m @ 4:13 with 3 minute recovery jogs (400m), 2.4k cooldown. Again, I was in Houston and this was a comfortably hard interval workout, only my 2nd interval workout during this base building period.
- On 12/31 I completed a long run of 11.9 miles in 1:30 flat (7:34/mile). This was done back in Denver after traveling home in the morning. I could tell the last 15 minutes or so that I was worn out and ready to be done. My endurance is weak at this point.
Overall for December, I ran 47 times for 267 miles with 3 days off. I was stoked to get in 80 miles for the week! And, I felt good doing it. I mean, don't get me wrong, I had some aches and pains, but overall my body seemed to cooperate. I could tell I was tired because the pace of my easy runs gradually slowed down naturally.
Enough looking back for now...it's time to look ahead. Little by little, I'm starting to believe I can "run" again. That is a great way to finish out 2011, it was a tough year. I enter 2012 as hopeful as I can remember being in a long time!
For the week of 12/26-1/1: 80.5 miles on 12 runs
Highlights for the week
- On 12/27 for the PM run I did 7.75 miles - 2.5 mile warmup, 3.5 mile tempo in 21:15 (6:04/pace), 1.75 mile cooldown. I was in Houston for the holiday...running at sea level is so much easier! The tempo run was easily 10 seconds per mile faster than I could have done in Denver at an equivalent effort level.
- On 12/31 for my evening run, I did 13k (8.07 miles) on the track - 3k warmup, 5 x 1200m @ 4:13 with 3 minute recovery jogs (400m), 2.4k cooldown. Again, I was in Houston and this was a comfortably hard interval workout, only my 2nd interval workout during this base building period.
- On 12/31 I completed a long run of 11.9 miles in 1:30 flat (7:34/mile). This was done back in Denver after traveling home in the morning. I could tell the last 15 minutes or so that I was worn out and ready to be done. My endurance is weak at this point.
Overall for December, I ran 47 times for 267 miles with 3 days off. I was stoked to get in 80 miles for the week! And, I felt good doing it. I mean, don't get me wrong, I had some aches and pains, but overall my body seemed to cooperate. I could tell I was tired because the pace of my easy runs gradually slowed down naturally.
Enough looking back for now...it's time to look ahead. Little by little, I'm starting to believe I can "run" again. That is a great way to finish out 2011, it was a tough year. I enter 2012 as hopeful as I can remember being in a long time!
Monday, December 19, 2011
Running really satisfies!
And it lets you eat Snickers (if you want). Ha ha. Okay, that was stupid and cheesy.
I had a great running week! I kinda just threw caution to the wind, and said whatever happens, happens. I want to run more volume, so I decided I would. I figure if I'm gonna get hurt, I'm gonna get hurt, so there is no need to hold back. Do not mistake my attitude for being stupid though. I plan on using sound training principles and not overdo the various stimuli (volume, intensity, frequency, duration). I figured the best way to increase my volume was to increase my frequency.
So, here is what I did for the week of 12/12-12/18:
Mon: AM - 4 miles @ 7:57/mile - slow run, wore vibrams, on treadmill w/ 1% incline
PM - 7 miles @ 7:27/mile - easy run, just felt like I was rolling along
Tue: AM - 5 miles @ 7:58/mile - slow run, on treadmill w/ 1% incline
PM - 5 miles @ 6:39/mile - 1/2 mile warmup, 4 mile tempo run @ 6:15/mile, 1/2 mile cooldown, on treadmill w/ 1% incline
Wed: AM - 4 miles @ 7:58/mile - slow recovery run, on treadmill w/ 1% incline
PM - 7.15 miles @ 7:19/mile - easy to moderate effort at end with last mile sub 7 minute pace, didn't force anything just let the run come to me
Thu: AM - 4 miles @ 7:57/mile - slow run, on treadmill w/ 1% incline
PM - 7.1 miles - 2 mile warmup, 10 x 200m @ 37 seconds w/ 300m slow jogs for full recovery, 2 mile cooldown. This was a workout to get my legs turning over in preparation for the race Saturday morning.
Fri: PM - 4.78 miles - 4.5 miles @ 8:09/mile + 4 x 100m strides, slow run
Sat: AM - 9.34 miles - 1.1 mile warmup with a few strides, 10k race in 37:34, 2.04 mile cooldown
PM - 4.06 miles @ 7:48/mile - slow, recovery run
Sun: AM - 10.32 miles @ 7:35/mile - easy long run for time on feet
Weekly Totals: 12 runs, 71.75 miles
I think this is the most miles I have run in a week since January or February 2010. My body felt good for the most part. I feel like I am running at about 90% healthy. My pelvis still feels a little twisted, which seems to cause a functional leg length discrepancy. This in turn causes some tightness in my left IT band as well as some tightness/tendinitis in my left achilles & posterior tibialis. It does not feel like pain that could get worse, which is why I continue to run. My lower back is tight in the morning when I wake up, but that is due to my bed being too soft. There will be a new mattress purchased after the new year. Other than that, it is pretty much a non-factor. For all of these ailments, I continue to see a doctor every other week and will continue to do so until I feel the problem/issue has been resolved and the symptomatic pain is gone.
The race went about as expected. It was at City Park, which has some hills, but they aren't bad but you can feel them. I went through the 1st half in 18:41 & the 2nd half in 18:53. I placed 2nd. Peter Vail ran away with the race, but for some reason he is not showing up on the results. It was nice to race again (only my 2nd race in over 2 years). The guy who got 3rd place and I were together for about the first 4 miles. Right about then, I pulled up on his shoulder, listen to his breathing and assessed that his effort level was much greater than mine at that point. So, I threw off my beanie (it was in the low 40s) and took off. I ended up beating him by 10 seconds. I feel like I had no speed or endurance. I felt pretty close to redline after about the 2nd mile.
It was a great race to determine where I am at; a good starting point for moving forward with my base training. It helps to know what paces I should be training at now because I think I was over-running my tempo runs. I have done no VO2 max work and very little lactate threshold work, so I am overall pretty happy with my performance. I think my time will drop pretty easily once I start getting in some more specific physiologically targeted training.
For the rest of the year I will probably bring the mileage back a little to not overdo it and go into the new year fresh and inroducing some workouts. Until then, I am going to enjoy how I am feeling and spending time with friends and family over the holidays!
I had a great running week! I kinda just threw caution to the wind, and said whatever happens, happens. I want to run more volume, so I decided I would. I figure if I'm gonna get hurt, I'm gonna get hurt, so there is no need to hold back. Do not mistake my attitude for being stupid though. I plan on using sound training principles and not overdo the various stimuli (volume, intensity, frequency, duration). I figured the best way to increase my volume was to increase my frequency.
So, here is what I did for the week of 12/12-12/18:
Mon: AM - 4 miles @ 7:57/mile - slow run, wore vibrams, on treadmill w/ 1% incline
PM - 7 miles @ 7:27/mile - easy run, just felt like I was rolling along
Tue: AM - 5 miles @ 7:58/mile - slow run, on treadmill w/ 1% incline
PM - 5 miles @ 6:39/mile - 1/2 mile warmup, 4 mile tempo run @ 6:15/mile, 1/2 mile cooldown, on treadmill w/ 1% incline
Wed: AM - 4 miles @ 7:58/mile - slow recovery run, on treadmill w/ 1% incline
PM - 7.15 miles @ 7:19/mile - easy to moderate effort at end with last mile sub 7 minute pace, didn't force anything just let the run come to me
Thu: AM - 4 miles @ 7:57/mile - slow run, on treadmill w/ 1% incline
PM - 7.1 miles - 2 mile warmup, 10 x 200m @ 37 seconds w/ 300m slow jogs for full recovery, 2 mile cooldown. This was a workout to get my legs turning over in preparation for the race Saturday morning.
Fri: PM - 4.78 miles - 4.5 miles @ 8:09/mile + 4 x 100m strides, slow run
Sat: AM - 9.34 miles - 1.1 mile warmup with a few strides, 10k race in 37:34, 2.04 mile cooldown
PM - 4.06 miles @ 7:48/mile - slow, recovery run
Sun: AM - 10.32 miles @ 7:35/mile - easy long run for time on feet
Weekly Totals: 12 runs, 71.75 miles
I think this is the most miles I have run in a week since January or February 2010. My body felt good for the most part. I feel like I am running at about 90% healthy. My pelvis still feels a little twisted, which seems to cause a functional leg length discrepancy. This in turn causes some tightness in my left IT band as well as some tightness/tendinitis in my left achilles & posterior tibialis. It does not feel like pain that could get worse, which is why I continue to run. My lower back is tight in the morning when I wake up, but that is due to my bed being too soft. There will be a new mattress purchased after the new year. Other than that, it is pretty much a non-factor. For all of these ailments, I continue to see a doctor every other week and will continue to do so until I feel the problem/issue has been resolved and the symptomatic pain is gone.
The race went about as expected. It was at City Park, which has some hills, but they aren't bad but you can feel them. I went through the 1st half in 18:41 & the 2nd half in 18:53. I placed 2nd. Peter Vail ran away with the race, but for some reason he is not showing up on the results. It was nice to race again (only my 2nd race in over 2 years). The guy who got 3rd place and I were together for about the first 4 miles. Right about then, I pulled up on his shoulder, listen to his breathing and assessed that his effort level was much greater than mine at that point. So, I threw off my beanie (it was in the low 40s) and took off. I ended up beating him by 10 seconds. I feel like I had no speed or endurance. I felt pretty close to redline after about the 2nd mile.
It was a great race to determine where I am at; a good starting point for moving forward with my base training. It helps to know what paces I should be training at now because I think I was over-running my tempo runs. I have done no VO2 max work and very little lactate threshold work, so I am overall pretty happy with my performance. I think my time will drop pretty easily once I start getting in some more specific physiologically targeted training.
For the rest of the year I will probably bring the mileage back a little to not overdo it and go into the new year fresh and inroducing some workouts. Until then, I am going to enjoy how I am feeling and spending time with friends and family over the holidays!
Friday, December 16, 2011
Hereeeeeeeeeeee comes Rusty!
For those who don't get the title reference, it is what the announcer used to say when the fake rabbit was coming around the corner before releasing the greyhounds from the starting gate at Hile High Dog Track. The reason I am writing it is because I am running a race tomorrow. I am running the Christmas Carol Classic 10k at City Park. I figured it was a good incognito race to do because Rudolph's Revenge is tomorrow and most fast runners will be down there.
This will give me a chance to assess my current fitness. I've run sporadically lately: 60+ 3 weeks ago, 51 2 weeks ago, 39 last week, and this week will be 70-80 (48+ already this week). So, I will be running on tired legs, but it is a good jumping off point. I'm going to shoot for a sub-37, but that is a reach. Hopefully one or two fast guys in my range will be there in order to pull me around for a faster time than I can do on my own.
This will give me a chance to assess my current fitness. I've run sporadically lately: 60+ 3 weeks ago, 51 2 weeks ago, 39 last week, and this week will be 70-80 (48+ already this week). So, I will be running on tired legs, but it is a good jumping off point. I'm going to shoot for a sub-37, but that is a reach. Hopefully one or two fast guys in my range will be there in order to pull me around for a faster time than I can do on my own.
Thursday, November 3, 2011
The week (and race) that were not: 10/24-10/30
For the week, I got in between 12-13 miles. I only ran Mon & Tue. Mon I ran easy, Tue I did a set of 200s in preparation for the 10k I had signed up for on Saturday. Wednesday it snowed and was a planned rest day. Thu-Fri were going to be easy runs with a few strides added on Friday.
Unfortunately, when I got home from work Thrusday night, I bent over and once again had a back episode. I had a huge spasm (and what I perceived to be disc related pain). That pretty much killed the rest of the week. I was forced to DNS (Did Not Start) the race. I am back on oral steriods for the problem and I have not run since.
Monday of this week I had a physical therapy appointment, during which time a neurological assessment was completed. Luckily, the results were negative, so it is comforting knowing my pain is muscular. I am taking the conservative route and not running. I am unsure of when I will run. My doctor gave me the go ahead, however I do not yet feel comfortable trying to run (as much as I would like to). I am hoping by taking more time off I will recovery fully and reduce the chances and timeframe of experiencing another episode.
Right now I am concentrating on strengthening my core - abs, obliques & back. Just another chapter in a series of disappointments over the last two years.
Unfortunately, when I got home from work Thrusday night, I bent over and once again had a back episode. I had a huge spasm (and what I perceived to be disc related pain). That pretty much killed the rest of the week. I was forced to DNS (Did Not Start) the race. I am back on oral steriods for the problem and I have not run since.
Monday of this week I had a physical therapy appointment, during which time a neurological assessment was completed. Luckily, the results were negative, so it is comforting knowing my pain is muscular. I am taking the conservative route and not running. I am unsure of when I will run. My doctor gave me the go ahead, however I do not yet feel comfortable trying to run (as much as I would like to). I am hoping by taking more time off I will recovery fully and reduce the chances and timeframe of experiencing another episode.
Right now I am concentrating on strengthening my core - abs, obliques & back. Just another chapter in a series of disappointments over the last two years.
Monday, October 24, 2011
Getting sick sucks...mostly
10/17-10/23
Mon: 8.75 miles - 2 mile warmup with drills and 1 stride, 6 x 1k w/ 3 min recovery jogs (500m), 1.5 mile cooldown; 1ks went: 3:37, 3:34, 3:35, 3:35, 3:35, 3:34
Tue: AM - 3.5 miles @ 8:11/mile - easy run on treadmill with 1% incline
PM - 5.65 miles @ 8:03/mile w/ 142 avg heart rate - easy run, not feeling well & not much energy
Wed: unplanned rest day - sick
Thu: 5.1 miles @ 8:06/mile - easy run, still feeling sick & weak
Fri: 6.21 miles @ 7:33/mile w/ 146 avg heart rate - easy/moderate aerobic effort
Sat: AM - 4.6 miles @ 8:05/mile w/ 145 avg heart rate - easy run, got really tired and weak legs after 3 miles
PM - 4.84 miles - 4.5 miles @ 8:03/mile w/ 145 avg heart rate + 5 x 100m strides - easy run, got really tired and weak legs after 3 miles
Sun: 13.11 miles @ 7:30/mile w/ 151 avg heart rate - 1st half of run in 50:45, 2nd half in 47:38
Weekly Totals: 8 runs, 51.76 miles
Thoughts/re-cap
Monday's workout went really well. It was a workout to inject a little speed into my running. Being that I am running a 10k on 10/29, I figured this was a way to touch on both speed and specific-endurance. I figured I'm in about 3:45/km shape for the 10k, so this workout was @ 104-105% of my planned race pace. Sure, the rests may have been too long or I could have done more (8-10) reps, but the way I figured is I am just getting into base fitness, so this would be a good gauge. I knew I would gain some benefit of running near race pace. I also know that I have placed very little time on speed and intensity workouts because of my "fragile" state, so this workout would boost me mentally.
The rest of the week and into the weekend was kind of crushed by getting sick. I seem to get sick twice a year, with the change of the season. I get a wicked sore throat, weak and tired. It pretty much dictated that the rest of the week would be easy running just getting in the miles. I was successful in still meeting my goal for the week, which was 50+ miles. I felt the effects of my moderate efforts (Friday & Sunday) the day after the runs. Saturday I had no energy after about 3 miles of both runs. I knew my body was struggling with the demands of getting healthy coupled with just an easy effort. This is depicted in the elevated heart rate of those Saturday runs. Additionally, today I can feel more congestion in my head than the last few days.
Sunday's run was a win for me. Not the run itself, but how I felt. I did not feel any discomfort in my lower left leg throughout the run. I felt like I was 100% "running" healthy. I feel as though as time goes on, I am relearning how to fire the proper muscles while running. This includes focusing on my core and not using my back. The functional movements and stretches my physical therapist gave me really seem to be working. I now believe I will soon say these injuries are in the past. This was a big step.
This week will be a cutback week with the race. I am going to do all easy running except for one day which I will try and get some pop in my legs with fast 200s. For November, I hope to have 2 weeks in the mid 50s, will try and hit 60 for a third week and have another cutback week.
Mon: 8.75 miles - 2 mile warmup with drills and 1 stride, 6 x 1k w/ 3 min recovery jogs (500m), 1.5 mile cooldown; 1ks went: 3:37, 3:34, 3:35, 3:35, 3:35, 3:34
Tue: AM - 3.5 miles @ 8:11/mile - easy run on treadmill with 1% incline
PM - 5.65 miles @ 8:03/mile w/ 142 avg heart rate - easy run, not feeling well & not much energy
Wed: unplanned rest day - sick
Thu: 5.1 miles @ 8:06/mile - easy run, still feeling sick & weak
Fri: 6.21 miles @ 7:33/mile w/ 146 avg heart rate - easy/moderate aerobic effort
Sat: AM - 4.6 miles @ 8:05/mile w/ 145 avg heart rate - easy run, got really tired and weak legs after 3 miles
PM - 4.84 miles - 4.5 miles @ 8:03/mile w/ 145 avg heart rate + 5 x 100m strides - easy run, got really tired and weak legs after 3 miles
Sun: 13.11 miles @ 7:30/mile w/ 151 avg heart rate - 1st half of run in 50:45, 2nd half in 47:38
Weekly Totals: 8 runs, 51.76 miles
Thoughts/re-cap
Monday's workout went really well. It was a workout to inject a little speed into my running. Being that I am running a 10k on 10/29, I figured this was a way to touch on both speed and specific-endurance. I figured I'm in about 3:45/km shape for the 10k, so this workout was @ 104-105% of my planned race pace. Sure, the rests may have been too long or I could have done more (8-10) reps, but the way I figured is I am just getting into base fitness, so this would be a good gauge. I knew I would gain some benefit of running near race pace. I also know that I have placed very little time on speed and intensity workouts because of my "fragile" state, so this workout would boost me mentally.
The rest of the week and into the weekend was kind of crushed by getting sick. I seem to get sick twice a year, with the change of the season. I get a wicked sore throat, weak and tired. It pretty much dictated that the rest of the week would be easy running just getting in the miles. I was successful in still meeting my goal for the week, which was 50+ miles. I felt the effects of my moderate efforts (Friday & Sunday) the day after the runs. Saturday I had no energy after about 3 miles of both runs. I knew my body was struggling with the demands of getting healthy coupled with just an easy effort. This is depicted in the elevated heart rate of those Saturday runs. Additionally, today I can feel more congestion in my head than the last few days.
Sunday's run was a win for me. Not the run itself, but how I felt. I did not feel any discomfort in my lower left leg throughout the run. I felt like I was 100% "running" healthy. I feel as though as time goes on, I am relearning how to fire the proper muscles while running. This includes focusing on my core and not using my back. The functional movements and stretches my physical therapist gave me really seem to be working. I now believe I will soon say these injuries are in the past. This was a big step.
This week will be a cutback week with the race. I am going to do all easy running except for one day which I will try and get some pop in my legs with fast 200s. For November, I hope to have 2 weeks in the mid 50s, will try and hit 60 for a third week and have another cutback week.
Tuesday, October 18, 2011
What a week!
10/10-10/16
Mon: AM - 4 miles @ 8:09/mile - wore vibrams; on treadmill w/ 1% incline, 7.4 speed; easy run
PM - 6.24 @ 8:02/mile w/ 142 avg heart rate - easy run on hilly route
Tue: 8.25 miles - 2.75 mile warmup, 2 mile cooldown, 3.5 mile tempo in 21:27 (6:08/mile)
Wed: AM - 3.8 miles @ 8:15/mile - easy run on hilly route by office
PM - 5.25 miles @ 8:04/mile w/ 138 avg heart rate - easy run
Thu: 8.5 miles @ 6:58/mile w/ 157 avg heart rate - goal of run was 6 miles at 85% of 10K pace
Fri: 5.63 miles @ 7:50/mile w/ 139 avg heart rate - easy run at sub 8-minute pace
Sat: 12.5 miles @ 7:46/mile w/ 154 avg heart rate
Sun: 3 miles @ 8:44/mile - unplanned regeneration run with no regards as to pace
Weekly Totals: 9 runs, 57.17 miles
Thoughts:
Tuesday's tempo run was a welcome change. The last couple months I had been running tempos about every other week, but I had not experienced much improvement in terms of pace. I had noticed increased endurance, but not improved pace. I knew I had lost come of the top end speed I used to have, and it is possible it hasn't returned because I have not focused on that aspect of training.
Thursday's workout was maybe the best I have had in a long time. I wanted to get in 6 miles at sub 7-minute per mile pace. I wanted to get into a rythmn and just go with it. After taking the first two miles to get into the run and warmup, I dropped down to pace. It felt tough getting down to that pace, but once I was there, I felt really strong. I decided to extend the run a little and did 6.5 below 7-minute pace. I could have kept going, but I was pleased and had achieved the point of the workout, hanging right around 6:50/mile for those 6.5 miles.
The remainder of the week I accomplished what I set out to do, which was take it easy and get in 50+ miles for the 2nd week in a row. Throughout the week, I felt like my health was improving, almost to the point where it was a non-factor. I'm not quite ready to say that yet as I have some lingering lower left leg tightness. I continue to focus on keeping my stride uniform and using the proper muscles for the act of running. I do not expect this to happen overnight, but I do expect continued improvement. I am religiuosly foam rolling and performing the stretches provided by my physical therapist.
My running continues to progress, with the last 2-3 weeks being the breakthrough I have been hoping for for months, if not years! I will continue to stay vigilant in my actions to "get normal".
I think I finally may have found a race that works within my schedule. The Eerie Erie 10K is in the morning of Saturday, 10/29. This would be a good measuring stick to see where I stand as I hopefully progress towards beginning an actual training program for a specific goal race. That is a big question mark for me right now because I am not comfortable identifying specific paces for workouts. Getting back on the starting line will be exciting.
Mon: AM - 4 miles @ 8:09/mile - wore vibrams; on treadmill w/ 1% incline, 7.4 speed; easy run
PM - 6.24 @ 8:02/mile w/ 142 avg heart rate - easy run on hilly route
Tue: 8.25 miles - 2.75 mile warmup, 2 mile cooldown, 3.5 mile tempo in 21:27 (6:08/mile)
Wed: AM - 3.8 miles @ 8:15/mile - easy run on hilly route by office
PM - 5.25 miles @ 8:04/mile w/ 138 avg heart rate - easy run
Thu: 8.5 miles @ 6:58/mile w/ 157 avg heart rate - goal of run was 6 miles at 85% of 10K pace
Fri: 5.63 miles @ 7:50/mile w/ 139 avg heart rate - easy run at sub 8-minute pace
Sat: 12.5 miles @ 7:46/mile w/ 154 avg heart rate
Sun: 3 miles @ 8:44/mile - unplanned regeneration run with no regards as to pace
Weekly Totals: 9 runs, 57.17 miles
Thoughts:
Tuesday's tempo run was a welcome change. The last couple months I had been running tempos about every other week, but I had not experienced much improvement in terms of pace. I had noticed increased endurance, but not improved pace. I knew I had lost come of the top end speed I used to have, and it is possible it hasn't returned because I have not focused on that aspect of training.
Thursday's workout was maybe the best I have had in a long time. I wanted to get in 6 miles at sub 7-minute per mile pace. I wanted to get into a rythmn and just go with it. After taking the first two miles to get into the run and warmup, I dropped down to pace. It felt tough getting down to that pace, but once I was there, I felt really strong. I decided to extend the run a little and did 6.5 below 7-minute pace. I could have kept going, but I was pleased and had achieved the point of the workout, hanging right around 6:50/mile for those 6.5 miles.
The remainder of the week I accomplished what I set out to do, which was take it easy and get in 50+ miles for the 2nd week in a row. Throughout the week, I felt like my health was improving, almost to the point where it was a non-factor. I'm not quite ready to say that yet as I have some lingering lower left leg tightness. I continue to focus on keeping my stride uniform and using the proper muscles for the act of running. I do not expect this to happen overnight, but I do expect continued improvement. I am religiuosly foam rolling and performing the stretches provided by my physical therapist.
My running continues to progress, with the last 2-3 weeks being the breakthrough I have been hoping for for months, if not years! I will continue to stay vigilant in my actions to "get normal".
I think I finally may have found a race that works within my schedule. The Eerie Erie 10K is in the morning of Saturday, 10/29. This would be a good measuring stick to see where I stand as I hopefully progress towards beginning an actual training program for a specific goal race. That is a big question mark for me right now because I am not comfortable identifying specific paces for workouts. Getting back on the starting line will be exciting.
Monday, October 10, 2011
Motivation and such
Week of 9/26-10/2: 35.21 miles
10/3-10/9
Mon: 7.29 miles @ 8:05/mile w/ 135 avgHR - easy run
Tue: 8.25 miles @ 7:35/mile w/ 148 avgHR - first half comfortable and easy (7:47/mile downhill), negative split 2nd half up (7:22/mile uphill)
Wed: 5.3 miles @ 8:05/mile - easy run
Thu: 7.09 miles @ 7:54/mile - easy run, just wanted to see how easy I could make consistent 8 minute miles feel
Fri: AM - 4 miles @ 8:09/mile - easy run on treadmill at gym (1% incline, 7.4 speed)
PM - 5.01 miles @ 7:27/mile - moderate effort
Sat: planned rest day
Sun: 13.19 miles @ 7:23/mile w/ 153 avgHR - purpose was to go out 1st half comfortably & do 2nd half at a moderate effort, actual 1st half: 50:04 - 7:35/mile, 2nd half: 47:18 - 7:10/mile
Weekly Totals: 7 runs, 50.13 miles
First week of 50+ miles in probably over a year! It wasn't without its hiccups. My left leg & knee have been a little achy. It could be ITBS, so I have gotten intimate with my foam roller again. This is why Wed & Thu were fairly easy and light as I just wanted to let it rest a little.
As you can probably see, I am doing a lot of strength running right now. I am concentrating on getting in some of that higher level aerobic work with the least amount of stress to the body as possible. I need to continue to do strides or introduce uphill sprints once or twice a week as well as get in some tempo pace work. The difficult part for me right now is trying to figure out what my tempo pace should be as I do not have a good indication of my current level of fitness. I may just need to jump in a 5k and see what I can do to give me a better idea of what paces I should using for various workouts.
It's been fun to watch the paces of my runs come down along with the corresponding heart rate associated with the paces. I feel like my endurance is slowly returning, but I must admit I have no speed right now. This is fine with me as I am rebuilding that aerobic foundation and will add layers of work to it over time...it's a long term approach. I just have to continue to be patience and intelligent about my progress in order to avoid setback.
My stride continues to feel as though it is improving. I feel smoother. When I concentrate of firing my quads and hamstrings while maintaining tall, even shoulders, I have had brief interludes where I feel as though I am floating along...like I used to feel. I'll keep telling myself to stretch and I have my fingers crossed physical therapy will bring me to "proper alignment" and pain-free running!
10/3-10/9
Mon: 7.29 miles @ 8:05/mile w/ 135 avgHR - easy run
Tue: 8.25 miles @ 7:35/mile w/ 148 avgHR - first half comfortable and easy (7:47/mile downhill), negative split 2nd half up (7:22/mile uphill)
Wed: 5.3 miles @ 8:05/mile - easy run
Thu: 7.09 miles @ 7:54/mile - easy run, just wanted to see how easy I could make consistent 8 minute miles feel
Fri: AM - 4 miles @ 8:09/mile - easy run on treadmill at gym (1% incline, 7.4 speed)
PM - 5.01 miles @ 7:27/mile - moderate effort
Sat: planned rest day
Sun: 13.19 miles @ 7:23/mile w/ 153 avgHR - purpose was to go out 1st half comfortably & do 2nd half at a moderate effort, actual 1st half: 50:04 - 7:35/mile, 2nd half: 47:18 - 7:10/mile
Weekly Totals: 7 runs, 50.13 miles
First week of 50+ miles in probably over a year! It wasn't without its hiccups. My left leg & knee have been a little achy. It could be ITBS, so I have gotten intimate with my foam roller again. This is why Wed & Thu were fairly easy and light as I just wanted to let it rest a little.
As you can probably see, I am doing a lot of strength running right now. I am concentrating on getting in some of that higher level aerobic work with the least amount of stress to the body as possible. I need to continue to do strides or introduce uphill sprints once or twice a week as well as get in some tempo pace work. The difficult part for me right now is trying to figure out what my tempo pace should be as I do not have a good indication of my current level of fitness. I may just need to jump in a 5k and see what I can do to give me a better idea of what paces I should using for various workouts.
It's been fun to watch the paces of my runs come down along with the corresponding heart rate associated with the paces. I feel like my endurance is slowly returning, but I must admit I have no speed right now. This is fine with me as I am rebuilding that aerobic foundation and will add layers of work to it over time...it's a long term approach. I just have to continue to be patience and intelligent about my progress in order to avoid setback.
My stride continues to feel as though it is improving. I feel smoother. When I concentrate of firing my quads and hamstrings while maintaining tall, even shoulders, I have had brief interludes where I feel as though I am floating along...like I used to feel. I'll keep telling myself to stretch and I have my fingers crossed physical therapy will bring me to "proper alignment" and pain-free running!
Monday, September 26, 2011
6 Weeks Later
8/15-8/21: 33.64 miles
8/22-8/28: 46.15 miles
8/29-9/4: 21.5 miles
9/5-9/11: 46 miles
9/12-9/18: 46.11 miles
9/19-9/25: 8 runs, 49.67 miles
Mon: AM - 4 miles @ 7:52/mile - on treadmill w/ 1% incline - Stride rate was around 185-190
PM - 6.8 miles @ 8:01/mile - easy run w/ 140 avg heart rate
Tue: unplanned rest day
Wed: 7.5 miles total - 2 mile warmup, 6 x 800m @ 5k pace, 1.25 mile cooldown - 1st 800 at 2:59 (too slow) with last 5 between 2:50-2:52
Thu: 5.3 miles @ 9:11/mile - true recovery run not concerned with pace with avg heart rate of 125
Fri: 12.25 miles @ 7:57/mile - negative split run - 2nd half about 20 seconds per mile faster than 1st half - avg heart rate 140
Sat: AM - 4.02 miles @ 8:53/mile - recovery run with avg heart rate 129
PM - 5.2 miles @ 8:47/mile - recovery run with avg heart rate 134
Sun: 4.6 miles @ 7:06/mile - progressive run from 7:30/mile down to 6:45/mile with avg heart rate 154
Oops, I thought I had run 50 miles for the week, or else I would have run a little farther Sunday morning. Oh well, I'll round up for the week :)
The Wednesday workout was a lot more difficult than I had anticipated. I figured that would be a comfortable pace for me to run, but being that it was my first set of half mile intervals in a while, I was probably a bit overzealous. I could have done another one or two but they would have hurt bad, so maybe the pace was right in my wheel house.
Friday's long run was not as fast as I hoped. The plan was to take out the first half in a nice, comfortable 8:00/mile pace and come back around 7:30/mile. I ended up going out in 8:08/mile and coming back in 7:46/mile, however the pace coming back was very inconsistent (fast then slow, etc.). I had no energy to begin the run and kinda of sufffered through the whole thing.
As I think about it, I have been struggling through the last 3-4 long runs I have done as well as feeling a general state of fatigue throughout the weeks. I attributed this to a slight increase in intensity & volume and didn't think much of it. Now that I have thought about it a little more, something is not quite right. I plan on making a trip to the doctor tonight as I have an idea of what might be going on.
I can finally say that my volume is right where I want it to be. This week will be a cutback week to somewhere around 35-40 miles. Then, I plan to hang out at 50-55 for all of October. Additionally, I am going to continue to try and get in a tempo run and an interval workout in each week along with a set of strides or short hill sprints. Basically, I am using a nonperiodization approach for the next month as general base building to improve my overall fitness. I hope to jump into the Coal Creek Crossing (cross country race) on 10/9. Plus, I have to physical therapy appointments to continue to improve my body alignment.
As the month progresses, I will assess how I feel and think about putting together a tentative plan for the rest of the year. It's exciting to be back at this point!
8/22-8/28: 46.15 miles
8/29-9/4: 21.5 miles
9/5-9/11: 46 miles
9/12-9/18: 46.11 miles
9/19-9/25: 8 runs, 49.67 miles
Mon: AM - 4 miles @ 7:52/mile - on treadmill w/ 1% incline - Stride rate was around 185-190
PM - 6.8 miles @ 8:01/mile - easy run w/ 140 avg heart rate
Tue: unplanned rest day
Wed: 7.5 miles total - 2 mile warmup, 6 x 800m @ 5k pace, 1.25 mile cooldown - 1st 800 at 2:59 (too slow) with last 5 between 2:50-2:52
Thu: 5.3 miles @ 9:11/mile - true recovery run not concerned with pace with avg heart rate of 125
Fri: 12.25 miles @ 7:57/mile - negative split run - 2nd half about 20 seconds per mile faster than 1st half - avg heart rate 140
Sat: AM - 4.02 miles @ 8:53/mile - recovery run with avg heart rate 129
PM - 5.2 miles @ 8:47/mile - recovery run with avg heart rate 134
Sun: 4.6 miles @ 7:06/mile - progressive run from 7:30/mile down to 6:45/mile with avg heart rate 154
Oops, I thought I had run 50 miles for the week, or else I would have run a little farther Sunday morning. Oh well, I'll round up for the week :)
The Wednesday workout was a lot more difficult than I had anticipated. I figured that would be a comfortable pace for me to run, but being that it was my first set of half mile intervals in a while, I was probably a bit overzealous. I could have done another one or two but they would have hurt bad, so maybe the pace was right in my wheel house.
Friday's long run was not as fast as I hoped. The plan was to take out the first half in a nice, comfortable 8:00/mile pace and come back around 7:30/mile. I ended up going out in 8:08/mile and coming back in 7:46/mile, however the pace coming back was very inconsistent (fast then slow, etc.). I had no energy to begin the run and kinda of sufffered through the whole thing.
As I think about it, I have been struggling through the last 3-4 long runs I have done as well as feeling a general state of fatigue throughout the weeks. I attributed this to a slight increase in intensity & volume and didn't think much of it. Now that I have thought about it a little more, something is not quite right. I plan on making a trip to the doctor tonight as I have an idea of what might be going on.
I can finally say that my volume is right where I want it to be. This week will be a cutback week to somewhere around 35-40 miles. Then, I plan to hang out at 50-55 for all of October. Additionally, I am going to continue to try and get in a tempo run and an interval workout in each week along with a set of strides or short hill sprints. Basically, I am using a nonperiodization approach for the next month as general base building to improve my overall fitness. I hope to jump into the Coal Creek Crossing (cross country race) on 10/9. Plus, I have to physical therapy appointments to continue to improve my body alignment.
As the month progresses, I will assess how I feel and think about putting together a tentative plan for the rest of the year. It's exciting to be back at this point!
Monday, August 15, 2011
8/8 - 8/14: Getting back to what a week of running should look like!
Mon: 7.26 miles, 7.01 mile run @ 8:18/mile pace with 4 x 100m strides afterwards
Tue: 7.09 miles, included 5200m tempo run in 20:25 (6:17/mile)
Wed: AM - 3.25 miles, recovery run @ 8:33/mile on treadmill with 1% incline
PM - 5.1 miles, easy run @ 8:23/mile
Thu: 7 miles, fartlek with 8 x 200m fast with 600m recovery jogs
Fri: 4.25 miles, easy run @ 8:27/mile on treadmill with 1% incline
Sat: 11.1 miles, long run @ 7:52/mile negative split run
Sun: planned rest day
Weekly Totals: 7 runs, 45.05 miles
As you can see above, I had a week with a tempo run, an interval workout, a long run, and strides! I got in a variety of paces and distances. This is a bread and butter week in terms of stimulus to improve fitness and running efficiency!
The Tuesday tempo run did not go as well as hoped. I was a few seconds slower per mile than the same run I did a few weeks prior. This was mostly affected by the fact that I did not feel 100% physically. My legs were tired and sore. This was evident in my stride, as I was never able to get into a rhythm/groove. My stride felt unbalanced and choppy. I was not trying to run faster than my last tempo run, rather I was just trying to run about the same pace and compare my heart rate in order to give me an idea of any fitness gains I may have experienced in the two weeks between. Unfortunately, I did not garner much feedback from the run other than being able to push through discomfort like I used to.
The Thursday run was something new to me as I had not done an interval workout in I don't know how long. I didn't want to have it totally unstructured, so I ran on a track and didn't pay any attention to how long it was taking me to run the 600m recoveries. I ended up running most of the 200s between 37 & 38 seconds. It was a good reintroduction to fast running. I was definitely uncomfortable in my stride and just tried to relax, elongate my pushoff & have a quick recovery (part of the stride).
What a difference a week can make! I say this in reference to my long run. I took the same route I used the previous week. I didn't feel great for the first half of the run; however during the second half of the run, I just seemed to get stronger as I progressed. I ended up doing this run 17 seconds per mile faster than the previous week with a heart rate 4 beats per minute slower. Plus, I didn't almost pass out after 10 miles :) This only confirms that something wasn't quite right with me last Saturday.
This was the 3rd consecutive week of 40+ miles. This next week will be a welcome cutback week. I have started to feel some of that cumulative fatigue I remember when I used to run. I think this was the reason that my paces slowed on easy runs and they felt more difficult this week. It was a victory for me to slow down and get the miles in the last two weeks as I need to make sure I take care of myself. I also began the stretching routine this past week that will hopefully bring my pelvis & hips back into proper, balanced alignment. As I have stated before, this must happen for anything else to move forward. I anticipate the process of getting back into proper alignment may take a while, but I hope to at least have some noticeable feedback in the next couple weeks to a month.
Oh, and the race I was planning to do Labor Day weekend (Coal Creek Crossing 10M) is out...I'll be enjoying myself in the mountains for a few days, not to mention getting in a couple runs at 8000+ ft of altitude!
Tue: 7.09 miles, included 5200m tempo run in 20:25 (6:17/mile)
Wed: AM - 3.25 miles, recovery run @ 8:33/mile on treadmill with 1% incline
PM - 5.1 miles, easy run @ 8:23/mile
Thu: 7 miles, fartlek with 8 x 200m fast with 600m recovery jogs
Fri: 4.25 miles, easy run @ 8:27/mile on treadmill with 1% incline
Sat: 11.1 miles, long run @ 7:52/mile negative split run
Sun: planned rest day
Weekly Totals: 7 runs, 45.05 miles
As you can see above, I had a week with a tempo run, an interval workout, a long run, and strides! I got in a variety of paces and distances. This is a bread and butter week in terms of stimulus to improve fitness and running efficiency!
The Tuesday tempo run did not go as well as hoped. I was a few seconds slower per mile than the same run I did a few weeks prior. This was mostly affected by the fact that I did not feel 100% physically. My legs were tired and sore. This was evident in my stride, as I was never able to get into a rhythm/groove. My stride felt unbalanced and choppy. I was not trying to run faster than my last tempo run, rather I was just trying to run about the same pace and compare my heart rate in order to give me an idea of any fitness gains I may have experienced in the two weeks between. Unfortunately, I did not garner much feedback from the run other than being able to push through discomfort like I used to.
The Thursday run was something new to me as I had not done an interval workout in I don't know how long. I didn't want to have it totally unstructured, so I ran on a track and didn't pay any attention to how long it was taking me to run the 600m recoveries. I ended up running most of the 200s between 37 & 38 seconds. It was a good reintroduction to fast running. I was definitely uncomfortable in my stride and just tried to relax, elongate my pushoff & have a quick recovery (part of the stride).
What a difference a week can make! I say this in reference to my long run. I took the same route I used the previous week. I didn't feel great for the first half of the run; however during the second half of the run, I just seemed to get stronger as I progressed. I ended up doing this run 17 seconds per mile faster than the previous week with a heart rate 4 beats per minute slower. Plus, I didn't almost pass out after 10 miles :) This only confirms that something wasn't quite right with me last Saturday.
This was the 3rd consecutive week of 40+ miles. This next week will be a welcome cutback week. I have started to feel some of that cumulative fatigue I remember when I used to run. I think this was the reason that my paces slowed on easy runs and they felt more difficult this week. It was a victory for me to slow down and get the miles in the last two weeks as I need to make sure I take care of myself. I also began the stretching routine this past week that will hopefully bring my pelvis & hips back into proper, balanced alignment. As I have stated before, this must happen for anything else to move forward. I anticipate the process of getting back into proper alignment may take a while, but I hope to at least have some noticeable feedback in the next couple weeks to a month.
Oh, and the race I was planning to do Labor Day weekend (Coal Creek Crossing 10M) is out...I'll be enjoying myself in the mountains for a few days, not to mention getting in a couple runs at 8000+ ft of altitude!
Monday, August 8, 2011
7/25-7/31 & 8/1-8/7: Consistency
7/25 Mon: 11.29 km, 4:47/km - hilly easy/moderate run at Standley Lake on gravel roads & trails
7/26 Tue: AM - 3.25 miles, 8:28/mile - on treadmill with 1% incline
PM - 8.18 km, 5:01/km - easy run
7/27 Wed: 7.25 miles - 2 mile warmup with a few drills, 3.25 mile tempo @ 6:14/mile, 2 mile cooldown
7/28 Thu: 8.88 km, 5:07/km - easy run with 4 x 100m strides
7/29 Fri: 22.89 km, 6:05/km - on Eldorado Mountain trails with 900+ ft of climbing in first 5 miles - pacing a friend from work through a long run and we had to slow throughout run. Longest run in a long time!
7/30 Sat: 4.99 km, 5:34/km - recovery run, my legs were very heavy and tired from the night before
7/31 Sun: planned rest day
Weekly Totals: 7 runs, 45-46 miles
8/1 Mon: AM - 3.25 miles, 8:22/mile - easy run
PM - 5.25 miles, 8:35/mile - recovery run, still feeling the effort from the Friday before
8/2 Tue: 4.5 miles, 8:00/mile - easy run on treadmill with 1% incline
8/3 Wed: unplanned rest day
8/4 Thu: 7.86 miles - 1 mile warmup, 5.25 mile high-end aerobic run @ 6:44/mile, 1.61 mile cooldown
8/5 Fri: AM - 3.25 miles, 8:19/mile - easy run on treadmill with 1% incline
PM - 5.11 miles, 8:38/mile - recovery run, legs were heavy and tired and I had a hard time keeping them moving
8/6 Sat: 11.05 miles, 8:09/mile - horrible run! I was hoping to run about 8 minute pace, which should have been easy, but I could not even get on pace the first few miles. The effort was much greater than it should have been. I told myself to just find a comfortable pace and get through the run. The last 4 miles were a death slog! I really fell off the pace the last two miles because they were all uphill. I almost passed out afte 10 miles.
8/7 Sun: 4.1 miles, 8:14/mile - easy, barefoot run on grass/trails
Weekly Totals: 8 runs, 44.37 miles
4 of the last 5 weeks have been 40+ miles. The one that wasn't was a cutback week. The plan is to get 40+ in this week as well and then take another cutback week. I'm starting to add strides back in one day a week. Hopefully this will provide a little more added efficiency to my stride.
I have noticed a marked improvement in my strength. What I mean is that I finished up the tempo run and high-end aerobic run the last two weeks feeling strong versus the straining I experienced on my first few tempos back. It's nice to end a harder effort with a feeling of confidence and steady progression.
My malalignment continues to be an issue. My left achilles is still sore and tight after almost every run and when I wake up in the mornings. I continue to focus on doing the eccentric calf raises. I am reading the book my doc recommended called "The Egoscue Method of Health Through Motion." The next day or two I hope to start performing the exercises to realign my pelvis and shoulders. I also have a few appointments to schedule to receive manually therapy to assist in this process. This remains the key as to whether I will be able to "get serious" again.
I am planning on running the Coal Creek Crossing in Louisville the first weekend in September. I plan to just try and maintain a 6:30 pace, and go after it the last few miles if I'm feeling good physically. I've wanted to run this race for a few years, so I figured why not. It'll be a good gauge as to how far I've come in the last 4 months. Plus, if by some miracle my alignment improves, I'll have a good starting point for future workouts.
I continue to be encouraged by my progress. Not only that, but I feel as though I have a plan in place that will provide a more concrete answer as to whether my physical health will allow for a return to training and chasing my goals.
7/26 Tue: AM - 3.25 miles, 8:28/mile - on treadmill with 1% incline
PM - 8.18 km, 5:01/km - easy run
7/27 Wed: 7.25 miles - 2 mile warmup with a few drills, 3.25 mile tempo @ 6:14/mile, 2 mile cooldown
7/28 Thu: 8.88 km, 5:07/km - easy run with 4 x 100m strides
7/29 Fri: 22.89 km, 6:05/km - on Eldorado Mountain trails with 900+ ft of climbing in first 5 miles - pacing a friend from work through a long run and we had to slow throughout run. Longest run in a long time!
7/30 Sat: 4.99 km, 5:34/km - recovery run, my legs were very heavy and tired from the night before
7/31 Sun: planned rest day
Weekly Totals: 7 runs, 45-46 miles
8/1 Mon: AM - 3.25 miles, 8:22/mile - easy run
PM - 5.25 miles, 8:35/mile - recovery run, still feeling the effort from the Friday before
8/2 Tue: 4.5 miles, 8:00/mile - easy run on treadmill with 1% incline
8/3 Wed: unplanned rest day
8/4 Thu: 7.86 miles - 1 mile warmup, 5.25 mile high-end aerobic run @ 6:44/mile, 1.61 mile cooldown
8/5 Fri: AM - 3.25 miles, 8:19/mile - easy run on treadmill with 1% incline
PM - 5.11 miles, 8:38/mile - recovery run, legs were heavy and tired and I had a hard time keeping them moving
8/6 Sat: 11.05 miles, 8:09/mile - horrible run! I was hoping to run about 8 minute pace, which should have been easy, but I could not even get on pace the first few miles. The effort was much greater than it should have been. I told myself to just find a comfortable pace and get through the run. The last 4 miles were a death slog! I really fell off the pace the last two miles because they were all uphill. I almost passed out afte 10 miles.
8/7 Sun: 4.1 miles, 8:14/mile - easy, barefoot run on grass/trails
Weekly Totals: 8 runs, 44.37 miles
4 of the last 5 weeks have been 40+ miles. The one that wasn't was a cutback week. The plan is to get 40+ in this week as well and then take another cutback week. I'm starting to add strides back in one day a week. Hopefully this will provide a little more added efficiency to my stride.
I have noticed a marked improvement in my strength. What I mean is that I finished up the tempo run and high-end aerobic run the last two weeks feeling strong versus the straining I experienced on my first few tempos back. It's nice to end a harder effort with a feeling of confidence and steady progression.
My malalignment continues to be an issue. My left achilles is still sore and tight after almost every run and when I wake up in the mornings. I continue to focus on doing the eccentric calf raises. I am reading the book my doc recommended called "The Egoscue Method of Health Through Motion." The next day or two I hope to start performing the exercises to realign my pelvis and shoulders. I also have a few appointments to schedule to receive manually therapy to assist in this process. This remains the key as to whether I will be able to "get serious" again.
I am planning on running the Coal Creek Crossing in Louisville the first weekend in September. I plan to just try and maintain a 6:30 pace, and go after it the last few miles if I'm feeling good physically. I've wanted to run this race for a few years, so I figured why not. It'll be a good gauge as to how far I've come in the last 4 months. Plus, if by some miracle my alignment improves, I'll have a good starting point for future workouts.
I continue to be encouraged by my progress. Not only that, but I feel as though I have a plan in place that will provide a more concrete answer as to whether my physical health will allow for a return to training and chasing my goals.
Friday, July 15, 2011
7/4/11 - 7/10/11: A Review
Mon: easy/moderate - 11.37 km, 4:53/km, 143 avg heart rate
Tue: easy/moderate - 8.18 km, 4:51/km
Wed: easy - 9.9 km, 5:16/km, 134 avg heart rate
Thu: AM: easy - 4.82 km, 5:16/km
PM: easy - 8.13 km, 5:12/km, 135 avg heart rate
Fri: easy - 9.72 km, 5:04/km, 140 avg heart rate
Sat: moderate - 16.32 km, 4:53/km, 152 avg heart rate
Sun: planned rest day
Weekly totals: 7 runs, 68.44 km (42.52 miles), 9.78 km per run
Mon: wanted to try and just try and do a run at under 8:00/mile pace with as little effort as possible to see how it felt and how my body reacted to a little harder effort.
Tue: goal was the same as Monday's run
Wed: back to just an easy run to log the miles
Thu: AM - easy run to get my body used to doing doubles again
PM - easy run
Fri: easy run...didn't want to run to hard because I was focusing on the following day's long run
Sat: I wanted to keep the pace below 8:00/mile. I knew the effort level would creep up as the run went on because I had not done a run this long, much less at a desired pace. I knew I would reap large benefits from a concerted effort here.
Overall, the week was kind of just ho-hum. As you can probably tell, I didn't do any "hard" running this week. I was purposely keeping the intensity low because I was getting to a mileage volume I had not been at regularly. You know how they day, increase volume or intensity, but not both at the same time? Well, I wasn't so good at following that rule in the past. I figured since this was my first of back-to-back weeks at 40+ miles, I would keep this one a little lighter and add a tiny bit of intensity the following week.
I did realize that lots of easy running can get a little mundane. Of course the majority of running should be at this pace, but I have been running easy almost exclusively for months now. I have an itch to start doing some faster stuff. That is not to say that lots of slow running isn't good because it is absolutely essential. I very much adhere to the philosophy of lots of slow running builds a foundation for the hard running to come. This translates to a specific training cycle as well as the running lifespan of an individual.
It is good in multiple ways. First, it lays an aerobic foundation. It builds ones aerobic capacity to a certain extent. It also builds a neuromuscular foundation: 1) it provides a Resistance to injury because the body adapts to the requirements without the added stress of hard running, and 2) it makes you more efficient at performing the act of running, which in turn allows ones aerobic capacity to improve even more. I have embraced this concept because I have too many personal experiences that tell me the other way (running hard before establishing a sufficient base) leads to injury. I am setting myself up with all this slow running to achieve my fast racing goals!
My back continues to remain pain-free (generally speaking). More specifically, I am completely convinced that running does not effect the status of my back. I have been struggling with the achilles tendinitis in my left leg. It seems to be improving, mostly because of the eccentric calf exercises, but I have to continue to focus on improving my left side stride to alleviate it as one of the potential causes.
Here's to continued improvement! Cheers!
Tue: easy/moderate - 8.18 km, 4:51/km
Wed: easy - 9.9 km, 5:16/km, 134 avg heart rate
Thu: AM: easy - 4.82 km, 5:16/km
PM: easy - 8.13 km, 5:12/km, 135 avg heart rate
Fri: easy - 9.72 km, 5:04/km, 140 avg heart rate
Sat: moderate - 16.32 km, 4:53/km, 152 avg heart rate
Sun: planned rest day
Weekly totals: 7 runs, 68.44 km (42.52 miles), 9.78 km per run
Mon: wanted to try and just try and do a run at under 8:00/mile pace with as little effort as possible to see how it felt and how my body reacted to a little harder effort.
Tue: goal was the same as Monday's run
Wed: back to just an easy run to log the miles
Thu: AM - easy run to get my body used to doing doubles again
PM - easy run
Fri: easy run...didn't want to run to hard because I was focusing on the following day's long run
Sat: I wanted to keep the pace below 8:00/mile. I knew the effort level would creep up as the run went on because I had not done a run this long, much less at a desired pace. I knew I would reap large benefits from a concerted effort here.
Overall, the week was kind of just ho-hum. As you can probably tell, I didn't do any "hard" running this week. I was purposely keeping the intensity low because I was getting to a mileage volume I had not been at regularly. You know how they day, increase volume or intensity, but not both at the same time? Well, I wasn't so good at following that rule in the past. I figured since this was my first of back-to-back weeks at 40+ miles, I would keep this one a little lighter and add a tiny bit of intensity the following week.
I did realize that lots of easy running can get a little mundane. Of course the majority of running should be at this pace, but I have been running easy almost exclusively for months now. I have an itch to start doing some faster stuff. That is not to say that lots of slow running isn't good because it is absolutely essential. I very much adhere to the philosophy of lots of slow running builds a foundation for the hard running to come. This translates to a specific training cycle as well as the running lifespan of an individual.
It is good in multiple ways. First, it lays an aerobic foundation. It builds ones aerobic capacity to a certain extent. It also builds a neuromuscular foundation: 1) it provides a Resistance to injury because the body adapts to the requirements without the added stress of hard running, and 2) it makes you more efficient at performing the act of running, which in turn allows ones aerobic capacity to improve even more. I have embraced this concept because I have too many personal experiences that tell me the other way (running hard before establishing a sufficient base) leads to injury. I am setting myself up with all this slow running to achieve my fast racing goals!
My back continues to remain pain-free (generally speaking). More specifically, I am completely convinced that running does not effect the status of my back. I have been struggling with the achilles tendinitis in my left leg. It seems to be improving, mostly because of the eccentric calf exercises, but I have to continue to focus on improving my left side stride to alleviate it as one of the potential causes.
Here's to continued improvement! Cheers!
Tuesday, June 28, 2011
6/20/11 - 6/26/11
Mon: AM 2.5 miles / PM 8.14 km
Tue: 11.46 km
Wed: 8.15 km
Thu: planned rest day
Fri: AM 3 miles / PM 8.17 km
Sat: 7.29 km
Sun: 16.18 km
Total: 8 runs, 68.24 km, 8.53 km/run
Mon: AM: This is only the second double I have done this year. I did my hip exercises prior to my morning run. I ran on a treadmill at work in my vibrams - do all my treadmill runs @ 1% incline.
PM: Never got in a rhythm - felt like I was reaching down and out with my left leg (pelvic twist?)
Tue: This was supposed to be a moderate-hard aerobic run - 6-7 miles @ 7:00/mile pace. The result was just over 7 miles @ 7:15/mile pace. The last few miles ended up being just hard. I think I was a little to sure of myself prior to the run. I will remember this run next time and stick closer to 7:30 pace for now.
Wed: Easy run. I could tell I was tired because my average heart rate was 147 (high) at 5:16/km pace
Fri: AM: Easy run on treadmill at work at 8:23/mile pace.
PM: Progressive run from 8:30/mile down to 7:45/mile.
Sat: Short easy run.
Sun: First time I have done 10+ miles since November (at least)! My legs were beat up as I did a 6-mile hike in Rocky Mountain National Park (1400 ft elevation gain) the day before. I did not push the run at all as my legs had the "lead" feeling. 5:24/km pace with an average heart rate of 146 (shows I was tired!!!).
Overall, I accomplished my goals for the week. I wanted to hit 40+ miles (ended up with 42.4). This is the second time I reached 40+ volume in a week in 2011. I also wanted to be smart about it and not increase intensity, which I did (I actually backed off the intensity).
I really focused throughout the week on my form. I began the week feeling likemy pelvis was twisted. What I mean when I say this is that I felt like when I was facing forward, I was slightly twisted to the left; my right quad, hip, pectoral and shoulder were all out in front of my left. Add to this that my left knee has the tendency to collapse to the outside, I felt like I was "taller" on my right side. This made me feel like I was "falling" to my left side. I wanted to feel like I was "running tall". I tried to stay uniform in my stride from one side to the next. I focused on: 1) keeping my knee above or just on the outside of my foot through push-off, 2) firing my quads and hips through push-off, 3) keeping my shoulders and hips level, and 4) having my footfall for each stride occur directly below my hips. In doing all these things, I noticed my left achilles tendinitis flared up, but I'm not sure why. I'm keeping tabs on it to make sure it doesn't get worse as right now it gets a little tight on some runs.
This week I am shooting for a 2nd week in a row of 40+ miles. I should be able to accomplish this without any injury risk. I want to continue to focus on the things mentioned above as well as running efficiently - midfoot strike without causing any additional stress on my left achilles.
I tried sleeping in my bed one night and I woke up with a sore, stiff lower back. So, I have been sleeping on my floor at home. I have a therm-a-rest on top of my rug on my hardwood floors. Needless to say, it is "firm" support. Ha ha! I must say though that my back has not felt this good in a year+.
I am starting to consider myself a runner again...
Tue: 11.46 km
Wed: 8.15 km
Thu: planned rest day
Fri: AM 3 miles / PM 8.17 km
Sat: 7.29 km
Sun: 16.18 km
Total: 8 runs, 68.24 km, 8.53 km/run
Mon: AM: This is only the second double I have done this year. I did my hip exercises prior to my morning run. I ran on a treadmill at work in my vibrams - do all my treadmill runs @ 1% incline.
PM: Never got in a rhythm - felt like I was reaching down and out with my left leg (pelvic twist?)
Tue: This was supposed to be a moderate-hard aerobic run - 6-7 miles @ 7:00/mile pace. The result was just over 7 miles @ 7:15/mile pace. The last few miles ended up being just hard. I think I was a little to sure of myself prior to the run. I will remember this run next time and stick closer to 7:30 pace for now.
Wed: Easy run. I could tell I was tired because my average heart rate was 147 (high) at 5:16/km pace
Fri: AM: Easy run on treadmill at work at 8:23/mile pace.
PM: Progressive run from 8:30/mile down to 7:45/mile.
Sat: Short easy run.
Sun: First time I have done 10+ miles since November (at least)! My legs were beat up as I did a 6-mile hike in Rocky Mountain National Park (1400 ft elevation gain) the day before. I did not push the run at all as my legs had the "lead" feeling. 5:24/km pace with an average heart rate of 146 (shows I was tired!!!).
Overall, I accomplished my goals for the week. I wanted to hit 40+ miles (ended up with 42.4). This is the second time I reached 40+ volume in a week in 2011. I also wanted to be smart about it and not increase intensity, which I did (I actually backed off the intensity).
I really focused throughout the week on my form. I began the week feeling likemy pelvis was twisted. What I mean when I say this is that I felt like when I was facing forward, I was slightly twisted to the left; my right quad, hip, pectoral and shoulder were all out in front of my left. Add to this that my left knee has the tendency to collapse to the outside, I felt like I was "taller" on my right side. This made me feel like I was "falling" to my left side. I wanted to feel like I was "running tall". I tried to stay uniform in my stride from one side to the next. I focused on: 1) keeping my knee above or just on the outside of my foot through push-off, 2) firing my quads and hips through push-off, 3) keeping my shoulders and hips level, and 4) having my footfall for each stride occur directly below my hips. In doing all these things, I noticed my left achilles tendinitis flared up, but I'm not sure why. I'm keeping tabs on it to make sure it doesn't get worse as right now it gets a little tight on some runs.
This week I am shooting for a 2nd week in a row of 40+ miles. I should be able to accomplish this without any injury risk. I want to continue to focus on the things mentioned above as well as running efficiently - midfoot strike without causing any additional stress on my left achilles.
I tried sleeping in my bed one night and I woke up with a sore, stiff lower back. So, I have been sleeping on my floor at home. I have a therm-a-rest on top of my rug on my hardwood floors. Needless to say, it is "firm" support. Ha ha! I must say though that my back has not felt this good in a year+.
I am starting to consider myself a runner again...
Thursday, June 23, 2011
Baby Steps
Good morning! This post is written with more hope than I remember having in a long while. A few things seemed to have "gone my way" recently, which is the first time I can remember that happening in God knows how long.
The first thing is the week of May 30-June 5 I was able to run about 42 miles for the week. That is the most I have run in probably over a year. I did not experience any negative physical effects to boot!
Secondly, I had an MRI done on my lower back. The motivation for this was to attempt to identify the source of my ongoing, unilateral lower back pain/tightness/soreness. This would allow me, more specifically my doctor, to determine if running may be the cause of the pain or aggravating the source problem. The results: disc dessication at L3/L4 & L4/L5. That probably doesn't seem like a positive result for many people, but for me it was a relief. This was the diagnosis I received back in August 2008 that lead to the herniation of those discs at that time. The condition has progressed since then, but it is managable. The best news is that, according to my doctor, running is not going to make the condition worse, and in his words: "There are a whole of people running significantly greater volume with backs in much worse condition than mine". I was prescribed an oral dose of steriods to reduce the inflamation alleviate the pressure on the root nerve causing the problem. I feel much improved, although not completely cured.
Third, I realized one of the factors leading to ongoing back pain was...my bed. It's too darn soft! I came to this realization on family vacation last week. I was sleeping on the floor and had little to no discomfort in my lower back. I experienced relief, so much so, that some days it did not cross my mind! So, a new, firmer (and most likely cheaper) bed will be replacing the expensive, plush bed I bought only a year ago. The monetary loss is a small price to pay.
Fourth, I threw caution to the wind and ran a 5K this past Saturday while on vacation. I was down in Florida, where my aunt and uncle live, on our annual family vacation. They convinced me to run the race with them. I didn't have much of an expectation for myself; I figured the best I could do was 19:30, and I would have just been happy to break 20 minutes. Somehow, with the limited amount of slow running I've been doing allowed me to run 18:31, for 7th place overall. This was the first race I had done since October 2009. It definitely got me jazzed and motivated to get back to running the 50 miles a week my doctor and I had decided on for the time being.
My stride has improved signifcantly since my gait analysis and regularly performing the perscribed exercises. I feel as though I am continuing to make small improvements to feel comfortable with my stride. I feel as though I am "falling out" on my left side, like I am so much more right side dominate. I think I may have a pelvic twist or tilt, but it is hard to tell. I saw my physical therapist a couple weeks ago and he has me doing some exercises on the pulley machine that he thinks will straighten me out. I am trying to run with a uniform stride on both sides, and that seems to have helped some. Still a lot to figure out on this topic in the future.
With each little baby step, I get closer. I don't really know what I am closer to other than the idea of a "Return to Running". It's a vision, now I just have to figure out what exactly the vision is so I know when I'm there!
The first thing is the week of May 30-June 5 I was able to run about 42 miles for the week. That is the most I have run in probably over a year. I did not experience any negative physical effects to boot!
Secondly, I had an MRI done on my lower back. The motivation for this was to attempt to identify the source of my ongoing, unilateral lower back pain/tightness/soreness. This would allow me, more specifically my doctor, to determine if running may be the cause of the pain or aggravating the source problem. The results: disc dessication at L3/L4 & L4/L5. That probably doesn't seem like a positive result for many people, but for me it was a relief. This was the diagnosis I received back in August 2008 that lead to the herniation of those discs at that time. The condition has progressed since then, but it is managable. The best news is that, according to my doctor, running is not going to make the condition worse, and in his words: "There are a whole of people running significantly greater volume with backs in much worse condition than mine". I was prescribed an oral dose of steriods to reduce the inflamation alleviate the pressure on the root nerve causing the problem. I feel much improved, although not completely cured.
Third, I realized one of the factors leading to ongoing back pain was...my bed. It's too darn soft! I came to this realization on family vacation last week. I was sleeping on the floor and had little to no discomfort in my lower back. I experienced relief, so much so, that some days it did not cross my mind! So, a new, firmer (and most likely cheaper) bed will be replacing the expensive, plush bed I bought only a year ago. The monetary loss is a small price to pay.
Fourth, I threw caution to the wind and ran a 5K this past Saturday while on vacation. I was down in Florida, where my aunt and uncle live, on our annual family vacation. They convinced me to run the race with them. I didn't have much of an expectation for myself; I figured the best I could do was 19:30, and I would have just been happy to break 20 minutes. Somehow, with the limited amount of slow running I've been doing allowed me to run 18:31, for 7th place overall. This was the first race I had done since October 2009. It definitely got me jazzed and motivated to get back to running the 50 miles a week my doctor and I had decided on for the time being.
My stride has improved signifcantly since my gait analysis and regularly performing the perscribed exercises. I feel as though I am continuing to make small improvements to feel comfortable with my stride. I feel as though I am "falling out" on my left side, like I am so much more right side dominate. I think I may have a pelvic twist or tilt, but it is hard to tell. I saw my physical therapist a couple weeks ago and he has me doing some exercises on the pulley machine that he thinks will straighten me out. I am trying to run with a uniform stride on both sides, and that seems to have helped some. Still a lot to figure out on this topic in the future.
With each little baby step, I get closer. I don't really know what I am closer to other than the idea of a "Return to Running". It's a vision, now I just have to figure out what exactly the vision is so I know when I'm there!
Friday, May 13, 2011
Standing on the shoulders of giants!
Here I am almost two months removed from my last post. I kept meaning to post, but for one reason or another did not.
Much has happened since my last post...where to start???
Well, I will start by saying I have continued my regular visits to a health practitioner. I have been going to the same facility for the last two months. I have seen a doctor once, about 10 physical therapy appointments, 3 dry needling sessions and a gait analysis.
Mentally, I think I have categorized myself one of two ways when it comes to my health in the context of running: healthy or not healthy. I am trying to think of it now in more of a spectrum context. In doing so, I can say that in the last two months, with the assistance I have received from my health practioners, I am very close to being able to run without concern for injuring myself worse.
The achilles tendinitis in my left leg has greatly improved. The swelling is down about 2/3rds. The posterior tibialis pain in my left leg has been greatly reduced. There are days when my back pain is non-existent; however, I still believe the underlying cause has not been correctly diagnosed. As soon as it is, I think with the necessary effort, I can alleviate the problem. The gait analysis revealed some abnormalities, which were most likely a contributing factor to both my leg and back pain, have been addressed through hip and gluteus medius strengthening and stability exercises.
I have now run up to about 35 miles in a week, and hope this week it will be even a little more. As long as I continue to feel good, I will continue to increase my volume. The unknown that remains is will I be able to stop my rehabilitation exercises? If so, when can I stop them and will I remain pain-free?
I can say that physically I feel better than I have in a long time. I know I have said that before, but I guess that provides some insight as to how poor my physical state was. Not to mention the fact that theoritically I guess there is no ceiling on how good one can feel.
I owe a lot to myself! That probably sounds funny or awkward, but I have put in a lot of effort over the last few months. Hours upon hours of exercises, stretches, foam rolling, icing, etc. Some days its hard, some days its easy. I just couldn't forgive myself if I didn't try every option to return to pain free training and racing at the volume and paces I want to. I'm never going to be great...but I have made great efforts to fulfill my goals and desires!
Here's to floating along effortlessly!!!
Much has happened since my last post...where to start???
Well, I will start by saying I have continued my regular visits to a health practitioner. I have been going to the same facility for the last two months. I have seen a doctor once, about 10 physical therapy appointments, 3 dry needling sessions and a gait analysis.
Mentally, I think I have categorized myself one of two ways when it comes to my health in the context of running: healthy or not healthy. I am trying to think of it now in more of a spectrum context. In doing so, I can say that in the last two months, with the assistance I have received from my health practioners, I am very close to being able to run without concern for injuring myself worse.
The achilles tendinitis in my left leg has greatly improved. The swelling is down about 2/3rds. The posterior tibialis pain in my left leg has been greatly reduced. There are days when my back pain is non-existent; however, I still believe the underlying cause has not been correctly diagnosed. As soon as it is, I think with the necessary effort, I can alleviate the problem. The gait analysis revealed some abnormalities, which were most likely a contributing factor to both my leg and back pain, have been addressed through hip and gluteus medius strengthening and stability exercises.
I have now run up to about 35 miles in a week, and hope this week it will be even a little more. As long as I continue to feel good, I will continue to increase my volume. The unknown that remains is will I be able to stop my rehabilitation exercises? If so, when can I stop them and will I remain pain-free?
I can say that physically I feel better than I have in a long time. I know I have said that before, but I guess that provides some insight as to how poor my physical state was. Not to mention the fact that theoritically I guess there is no ceiling on how good one can feel.
I owe a lot to myself! That probably sounds funny or awkward, but I have put in a lot of effort over the last few months. Hours upon hours of exercises, stretches, foam rolling, icing, etc. Some days its hard, some days its easy. I just couldn't forgive myself if I didn't try every option to return to pain free training and racing at the volume and paces I want to. I'm never going to be great...but I have made great efforts to fulfill my goals and desires!
Here's to floating along effortlessly!!!
Tuesday, March 22, 2011
A solid week for me: 3/14-3/20
Mon: 7.08 km, 6:01/km, 137 avg heart rate, 42:35 total time - strictly a slow, recovery run after Sunday's run. My heart rate was higher than expected, most likely because I was fatigued.
Tue: rest day - planned
Wed: 11.26 km (7 miles), 4:57/km, 153 avg heart rate, 55:39 total time - workout on the treadmill: one mile warmup, 3 x 1 mile w/ a mile in between, one mile cooldown. "On" miles were at 7:18, 7:11, 7:06 with incline at 1%.
Thu: 7.64 km, 5:28/km, 132 avg heart rate, 41:42 total time - on treadmill at 1% incline; easy paced run
Fri: rest day - planned
Sat: 8.97 km, 5:12/km, 153 avg heart rate, 46:36 total time - first time I had worn my kinvaras in a while and they caused my left leg to get tight and sore during the run.
Sun: 14.81 km, 4:55/km, 158 avg heart rate, 1:12:49 total time - longest run post November back pain. Effort level was pretty high towards the end in order to maintain pace.
Weekly Totals: 5 runs, 49.76 km, 9.95 km/run, 4:19:21 total time running
2011 Totals: 45 runs, 382.12 km, 8.49 km/run, 33:27:37 total time running
Highest volume in a week post November 2010 back issues - just under 31 miles. That means I have had two weeks in a row of 30+ miles. I'm planning to keep the volume about the same level for this week as well and then take a cutback week next week to recover a little more.
It seems as though I felt the running in my back more this week than last, which is probably due to the cumulative wear from the last two weeks. I have made an effort to stretch my gastrocs, soleus, hamstrings and piriformis after each run. I will constantly be evaluating my stretching routine because I do want to lengthen the muscles and other soft tissue to prevent pain, but I do not want to incorporate too much for the fact this can decrease muscular power. I also am attempting to incorporate workouts focused on strengthen my lower back, hip flexors and lower abdominals.
This past Sunday, the LA Marathon was televised on Universal Sports. I thoroughly enjoyed watching it, specifically Amy Hastings and her display of determination. An added bonus was that it seemed to give me additional motiviation to stay committed to my rehabilitation in hopes of returning to racing one day. Some days it seems as though this process of getting healthy again is the end itself. I just have to keep reminding myself: it's the means!!!
Tue: rest day - planned
Wed: 11.26 km (7 miles), 4:57/km, 153 avg heart rate, 55:39 total time - workout on the treadmill: one mile warmup, 3 x 1 mile w/ a mile in between, one mile cooldown. "On" miles were at 7:18, 7:11, 7:06 with incline at 1%.
Thu: 7.64 km, 5:28/km, 132 avg heart rate, 41:42 total time - on treadmill at 1% incline; easy paced run
Fri: rest day - planned
Sat: 8.97 km, 5:12/km, 153 avg heart rate, 46:36 total time - first time I had worn my kinvaras in a while and they caused my left leg to get tight and sore during the run.
Sun: 14.81 km, 4:55/km, 158 avg heart rate, 1:12:49 total time - longest run post November back pain. Effort level was pretty high towards the end in order to maintain pace.
Weekly Totals: 5 runs, 49.76 km, 9.95 km/run, 4:19:21 total time running
2011 Totals: 45 runs, 382.12 km, 8.49 km/run, 33:27:37 total time running
Highest volume in a week post November 2010 back issues - just under 31 miles. That means I have had two weeks in a row of 30+ miles. I'm planning to keep the volume about the same level for this week as well and then take a cutback week next week to recover a little more.
It seems as though I felt the running in my back more this week than last, which is probably due to the cumulative wear from the last two weeks. I have made an effort to stretch my gastrocs, soleus, hamstrings and piriformis after each run. I will constantly be evaluating my stretching routine because I do want to lengthen the muscles and other soft tissue to prevent pain, but I do not want to incorporate too much for the fact this can decrease muscular power. I also am attempting to incorporate workouts focused on strengthen my lower back, hip flexors and lower abdominals.
This past Sunday, the LA Marathon was televised on Universal Sports. I thoroughly enjoyed watching it, specifically Amy Hastings and her display of determination. An added bonus was that it seemed to give me additional motiviation to stay committed to my rehabilitation in hopes of returning to racing one day. Some days it seems as though this process of getting healthy again is the end itself. I just have to keep reminding myself: it's the means!!!
Monday, March 14, 2011
My running 2/21-3/13
Week of 2/21-2/27: 5 runs, 44.49 km, 3:56:13 total time
Week of 2/28-3/6: 3 runs, 19.87 km, 1:42:29 total time - this was a planned cutback week
Last week (3/7-3/13)
Mon: 8.2 km, 5:02/km, 143 avg heart rate, 41:14 time
Tue: 10.01 km, 5:07/km, 146 avg heart rate, 51:13 time
Wed: planned rest day
Thu: 6.76 km, 5:18/km, 35:50 time
Fri: unplanned rest day - was going to take Saturday day off, but no biggie
Sat: 9.87 km, 5:09/km, 153 avg heart rate, 50:54 time
Sun: 13.79 km, 4:48/km, 161 avg heart rate, 1:06:06 time
Weekly totals: 5 runs, 48.63 km, 4:05:17 total time
2011 totals: 40 runs, 332.36 km, 8.31 km per run, 29:08:16 total time running
I welcomed the warm weather...with a new weekly record post-injury for km run in a week! It's 30.2 miles. I have been wearing athletic inserts in my running shoes for the last few weeks. This seems to have helped alleviate some of the tightness in my left calf and pain in my lower back. I know its not a solution, but rather it helps with the symptoms.
I'm not trying to do too much. I am just continuing to slowly increase my volume. In doing so, I am also trying to take a cutback week every fourth week. This is something I was bad about doing in the past.
I am having trouble handling the fact that my paces are just so slow relative to past running. I know, I really cannot compare my ability now to pre-injury because I have been out of practice running consistently for so long. I try not to compare, but rather focus on progress from a few months ago. I do appear to be making some progress, slowly but surely. Not to mention, as my volume increases, general muscle fatigue will affect my perceived effort until I become accustomed to the volume. As such, heart rate increases even though paces remain relatively consistent. I must be aware of this as it could appear that little to no progress is being made however the ever-increasing stimilus masks the progress.
This weekend I think I was fighting off a cold because my heart rate was elevated, even prior to my runs. I am hoping my long-ish run Sunday returns larger benefits in terms of strength. It was a hilly run and I pushed my effort for much of the run, even though it was not reflected in the paces.
The long journey continues...
Week of 2/28-3/6: 3 runs, 19.87 km, 1:42:29 total time - this was a planned cutback week
Last week (3/7-3/13)
Mon: 8.2 km, 5:02/km, 143 avg heart rate, 41:14 time
Tue: 10.01 km, 5:07/km, 146 avg heart rate, 51:13 time
Wed: planned rest day
Thu: 6.76 km, 5:18/km, 35:50 time
Fri: unplanned rest day - was going to take Saturday day off, but no biggie
Sat: 9.87 km, 5:09/km, 153 avg heart rate, 50:54 time
Sun: 13.79 km, 4:48/km, 161 avg heart rate, 1:06:06 time
Weekly totals: 5 runs, 48.63 km, 4:05:17 total time
2011 totals: 40 runs, 332.36 km, 8.31 km per run, 29:08:16 total time running
I welcomed the warm weather...with a new weekly record post-injury for km run in a week! It's 30.2 miles. I have been wearing athletic inserts in my running shoes for the last few weeks. This seems to have helped alleviate some of the tightness in my left calf and pain in my lower back. I know its not a solution, but rather it helps with the symptoms.
I'm not trying to do too much. I am just continuing to slowly increase my volume. In doing so, I am also trying to take a cutback week every fourth week. This is something I was bad about doing in the past.
I am having trouble handling the fact that my paces are just so slow relative to past running. I know, I really cannot compare my ability now to pre-injury because I have been out of practice running consistently for so long. I try not to compare, but rather focus on progress from a few months ago. I do appear to be making some progress, slowly but surely. Not to mention, as my volume increases, general muscle fatigue will affect my perceived effort until I become accustomed to the volume. As such, heart rate increases even though paces remain relatively consistent. I must be aware of this as it could appear that little to no progress is being made however the ever-increasing stimilus masks the progress.
This weekend I think I was fighting off a cold because my heart rate was elevated, even prior to my runs. I am hoping my long-ish run Sunday returns larger benefits in terms of strength. It was a hilly run and I pushed my effort for much of the run, even though it was not reflected in the paces.
The long journey continues...
Monday, February 21, 2011
Catching up
I missed a few weeks of posting my training. So, I figured the first thing I would do is catch up.
Jan 31 - Feb 6: 4 runs, 32.28 km, 2:49:40 total time
Feb 7 - Feb 13: 4 runs, 29.84 km, 2:38:15 total time
Feb 14 - Feb 20: 5 runs, 41.52 km, 3:42:57 total time - (week breakdown below)
Mon: planned rest day
Tue: 7.25 km, 5:16/km, 147 avg heart rate
Wed: 5.96 km, 6:01/km, 134 avg heart rate
Thu: 8.89 km, 5:23/km, 143 avg heart rate
Fri: planned rest day
Sat: 12.95 km, 5:04/km, 150 avg heart rate (hour+ run)
Sun: 6.48 km, 5:24/km, no heart rate data
2011 totals: 27 runs, 219.37 km, 19:24:17 total time
As you can probably tell, the last three weeks have been status quo. Just more of the same: trying to run more, having bouts of time when I feel great and others when I feel I regressed.
In really attempting to be inteligent, but truthful with myself, I believe I have recognized a few things. The first is that it seems that running does not make my back feel worse. I have gone for short runs and long runs, some easier, some more of an effort. There is not one time I have felt better or worse. To me, it seems as though the pain stems from a physiologic problem.
Sure, I understand that in running with any problem, I am in greater danger of injuring myself...either a new injury or a reaggrivation of a former/ongoing one. Hence why the last three weeks have been similar to previous weeks in 2011.
Another realization is that it appears the pain/discomfort in my lower left leg is increased with running. I have had massages and done countless muscle work with the stick, but the tightness and tenderness continue to return. My range of motion has not been affected like it has been in the past, which is a good thing.
Meaning, I think both my lower left leg and lower left back pain are symptoms which stem from an underlying root cause. Could it be the collapsed arch on my left foot? I don't know. Recently, I have tried using a grade c orthotic (dr scholls athlete insert) in my running shoes. As of yet, I can not conclude whether it is working or not.
I believe I have been given all of the tools by my chiropractor to return to a healthy state. However, I think I need to address what I believe an underlying problem. I think more tests/research is needed to find out exactly what is going on with me.
To finish this post, I recently had a dream. It was a memory of a specific moment after a training run I had completed a few weeks prior to my marathon back in 2009. It was after a 14+ mile tempo run with the middle 10.5 miles @ 6:06/mile pace. I remember how good I felt during and after the run, but I also remember how happy I was that I was done with the workout. I remember during the dream the feelings of satisfaction, confidence, happiness that resulted from that workout. When I woke up, I knew that was a feeling I wanted to capture again. Here's to hope!!!
Jan 31 - Feb 6: 4 runs, 32.28 km, 2:49:40 total time
Feb 7 - Feb 13: 4 runs, 29.84 km, 2:38:15 total time
Feb 14 - Feb 20: 5 runs, 41.52 km, 3:42:57 total time - (week breakdown below)
Mon: planned rest day
Tue: 7.25 km, 5:16/km, 147 avg heart rate
Wed: 5.96 km, 6:01/km, 134 avg heart rate
Thu: 8.89 km, 5:23/km, 143 avg heart rate
Fri: planned rest day
Sat: 12.95 km, 5:04/km, 150 avg heart rate (hour+ run)
Sun: 6.48 km, 5:24/km, no heart rate data
2011 totals: 27 runs, 219.37 km, 19:24:17 total time
As you can probably tell, the last three weeks have been status quo. Just more of the same: trying to run more, having bouts of time when I feel great and others when I feel I regressed.
In really attempting to be inteligent, but truthful with myself, I believe I have recognized a few things. The first is that it seems that running does not make my back feel worse. I have gone for short runs and long runs, some easier, some more of an effort. There is not one time I have felt better or worse. To me, it seems as though the pain stems from a physiologic problem.
Sure, I understand that in running with any problem, I am in greater danger of injuring myself...either a new injury or a reaggrivation of a former/ongoing one. Hence why the last three weeks have been similar to previous weeks in 2011.
Another realization is that it appears the pain/discomfort in my lower left leg is increased with running. I have had massages and done countless muscle work with the stick, but the tightness and tenderness continue to return. My range of motion has not been affected like it has been in the past, which is a good thing.
Meaning, I think both my lower left leg and lower left back pain are symptoms which stem from an underlying root cause. Could it be the collapsed arch on my left foot? I don't know. Recently, I have tried using a grade c orthotic (dr scholls athlete insert) in my running shoes. As of yet, I can not conclude whether it is working or not.
I believe I have been given all of the tools by my chiropractor to return to a healthy state. However, I think I need to address what I believe an underlying problem. I think more tests/research is needed to find out exactly what is going on with me.
To finish this post, I recently had a dream. It was a memory of a specific moment after a training run I had completed a few weeks prior to my marathon back in 2009. It was after a 14+ mile tempo run with the middle 10.5 miles @ 6:06/mile pace. I remember how good I felt during and after the run, but I also remember how happy I was that I was done with the workout. I remember during the dream the feelings of satisfaction, confidence, happiness that resulted from that workout. When I woke up, I knew that was a feeling I wanted to capture again. Here's to hope!!!
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