Tuesday, September 30, 2008
Races I've Run
Sunday, September 28, 2008
Blistered.
I have a nickel-sized blister on my foot this morning that is still
soft. It developed at mile 9 of my 16 miler yesterday.
soft. It developed at mile 9 of my 16 miler yesterday.
I also have mostly bruising-type pain on my right hip, probably from
the Camelbak, and some ankle soreness from awkardly walking/running on
the blister.
The good news is that usual injury suspects are not bothering me
today--although hip flexors were really tight and sore for my last six
miles yesterday.
--
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Saturday, September 27, 2008
Tough long run today.
This one really hurt. Blisters, exhaustion, back, ankle, hip, the works. Total breakdown.
I think from 1 and 2, it's obvious what happened. I'm not used to pacing myself.
Elevation:
Total Time (h:m:s) 2:45:42 10:19 pace
Moving Time (h:m:s) 2:36:06 9:43 pace
Distance (mi ) 16.04
Elevation Gain (ft) +1,077 / -1,084
I think from 1 and 2, it's obvious what happened. I'm not used to pacing myself.
Lap Time Distance
1 7:51 1.00
2 8:07 1.00
3 8:42 1.00
4 8:58 1.00
5 9:03 1.00
6 8:48 1.00
7 9:12 1.00
8 9:15 1.00
9 8:53 1.00
10 9:55 1.00
11 9:58 1.00
12 10:20 1.00
13 10:11 1.00
14 11:52 1.00
15 12:52 1.00
16 12:00 1.00
17 0:11 0.02
Elevation:
Labels: injury, workout commentary
Subscribe to Posts [Atom]Thursday, September 25, 2008
Last day of physical therapy today
Roughly a month after starting physical therapy, I'm done.
I have a nice little set of exercises and stretches...
3x10 reps q day on the exercises (4 seconds between reps, 1 minute rest between sets)
1x3 reps on the stretches, twice per day (20 sec hold, 30 sec rest)
AROM hip/knee flx supine
AROM lumbar alt arm/leg (hip bird dog) w/ ball
AROM lumbar alt leg supine on Ball
Stretch hip/knee figure 4
Stretch Piriformis 4 point kneel
Stretch Piriformis supine crossed leg
AROM lumbar ext prone (uni press ups)
AROM lumbar rotn sidelying knee bent uni
AROM lumbar rotn supine
AROM lumbar arm walk prone w/ ball
AROM lumbar bridging w/ alt leg
Stretch hamstring uni longsitting
AROM ankle static neutral w/wobble bard
AROM hip/knee stance uni (clock reach)
AROM knee stance uni catch w/ball
Resist hip 4 way w/elastic
Resist stance uni w/crosspull w/elastic
Diagonal kicks
Free squats
BOSU lunges
I have a nice little set of exercises and stretches...
3x10 reps q day on the exercises (4 seconds between reps, 1 minute rest between sets)
1x3 reps on the stretches, twice per day (20 sec hold, 30 sec rest)
AROM hip/knee flx supine
AROM lumbar alt arm/leg (hip bird dog) w/ ball
AROM lumbar alt leg supine on Ball
Stretch hip/knee figure 4
Stretch Piriformis 4 point kneel
Stretch Piriformis supine crossed leg
AROM lumbar ext prone (uni press ups)
AROM lumbar rotn sidelying knee bent uni
AROM lumbar rotn supine
AROM lumbar arm walk prone w/ ball
AROM lumbar bridging w/ alt leg
Stretch hamstring uni longsitting
AROM ankle static neutral w/wobble bard
AROM hip/knee stance uni (clock reach)
AROM knee stance uni catch w/ball
Resist hip 4 way w/elastic
Resist stance uni w/crosspull w/elastic
Diagonal kicks
Free squats
BOSU lunges
Update: Found an exercise ball for what looks like fairly cheap:
However, the Bosu seems pricey... (I've seen some of them for as much as $150)
Labels: injury
Subscribe to Posts [Atom]Wednesday, September 24, 2008
Avoid injury by working harder
First tempo run in 2 months! 3 miles in 22:51 (7'37" miles)
I started this morning thinking that my back was locked up. As the day went on, things loosened up. I think the tempo run helped instead of hurt.
I think I have an inkling of why I got hurt (twice). I was too conservative. Not with my easy run pace, or my mileage, but just scared of doing anything more than easy runs. I would chicken out of tempos/intervals and blame it on time.
I was building up mileage without the cardio/muscle strengthening that comes with the other paces. I was just wearing myself down.
Last week was my first interval set (2x1600) in 3 1/2 months. Names for each type of run aside, I guess eventually easy pace becomes hard pace if its the fastest pace you do.
I started this morning thinking that my back was locked up. As the day went on, things loosened up. I think the tempo run helped instead of hurt.
I think I have an inkling of why I got hurt (twice). I was too conservative. Not with my easy run pace, or my mileage, but just scared of doing anything more than easy runs. I would chicken out of tempos/intervals and blame it on time.
I was building up mileage without the cardio/muscle strengthening that comes with the other paces. I was just wearing myself down.
Last week was my first interval set (2x1600) in 3 1/2 months. Names for each type of run aside, I guess eventually easy pace becomes hard pace if its the fastest pace you do.
Labels: injury, workout commentary
Subscribe to Posts [Atom]Saturday, September 20, 2008
This running stuff hurts?
I ran my first long run in 7 weeks today. 13 miles, out of 25 for the week. Probably a little too much, too soon.
Fastest "long run" in over two months and first long run in 7 weeks.
Hip soreness, slightly sore back, and right ankle is bothering me. However, I feel pretty good about my run.
Fastest "long run" in over two months and first long run in 7 weeks.
Hip soreness, slightly sore back, and right ankle is bothering me. However, I feel pretty good about my run.
Labels: injury, workout commentary
Subscribe to Posts [Atom]Friday, September 19, 2008
12 miles so far this week
I had upper back pain on the second interval of my 2x1600 intervals. Came out of nowhere. After pausing, everything seemed fine. I will be shooting for my first long run in quite a while tomorrow.
Labels: workout commentary
Subscribe to Posts [Atom]Friday, September 12, 2008
Unfamiliar pain
SIDE STITCHES. That is sad. It's been 2 years since an "easy run" gave me side stitches.
Yesterday's run, 5 miles in 45:28 (9'06" pace) -- side stitches for last 1.5 miles.
This morning's run, 6 miles in 54:21 (9'04" pace) -- side stitches for over half of the run.
Legs felt fine, knees and ankles need a break at this point.
20 mile week. Maybe next week I will shift to 3 or 4 workouts with a long run on Saturday.
Yesterday's run, 5 miles in 45:28 (9'06" pace) -- side stitches for last 1.5 miles.
This morning's run, 6 miles in 54:21 (9'04" pace) -- side stitches for over half of the run.
Legs felt fine, knees and ankles need a break at this point.
20 mile week. Maybe next week I will shift to 3 or 4 workouts with a long run on Saturday.
Labels: injury, workout commentary
Subscribe to Posts [Atom]Wednesday, September 10, 2008
It's been a good couple of days
7 miles in 2 days.
3 miles in 27:22 yesterday (9'07" pace) at a 2% incline
4 miles in 36:27 today (9'07" pace) at a 2% incline
I'm feeling a little sore, but nothing too noticeable. I definitely wasn't slowed down by any pain today. The one thing that I *am* having trouble with? Running for such a *long time*.
*sigh*
3 miles in 27:22 yesterday (9'07" pace) at a 2% incline
4 miles in 36:27 today (9'07" pace) at a 2% incline
I'm feeling a little sore, but nothing too noticeable. I definitely wasn't slowed down by any pain today. The one thing that I *am* having trouble with? Running for such a *long time*.
*sigh*
Labels: injury, workout commentary
Subscribe to Posts [Atom]Monday, September 8, 2008
Starting to build a little momentum
I'm probably a couple of weeks away from being able to run any kind of long run outside--in part from recovery, but mostly from happily being blind-sided by the responsibilities of having a second child at home.
I'm glad I never thought about the implications of having a new baby in the house; the initial stress on the body is much like the first few miles I ran two years ago... except for the fact that the baby doesn't always stop crying within 30 minutes, and the fact that running does not involve much responsibility, etc...
Running:
Biking:
I'm glad I never thought about the implications of having a new baby in the house; the initial stress on the body is much like the first few miles I ran two years ago... except for the fact that the baby doesn't always stop crying within 30 minutes, and the fact that running does not involve much responsibility, etc...
Running:
2 miles in 18:19 @ 2% incline (9'10" pace)
Biking:
11.27 miles in 30 minutes @ level 20 on StairMaster/Speed Intervals
Labels: i hate cycling, reflection, workout commentary
Subscribe to Posts [Atom]Friday, September 5, 2008
Runner's high threshold
4 miles. That's it--that's where the warm-up part ends and the running begins. Feels good to finally get past that point.
Labels: workout commentary
Subscribe to Posts [Atom]Recent Monthly and Weekly Distances
52 mile week at the end of July.
July was a 155 mile month.
Where can I go from here? Cardio isn't completely gone... I've been cross-training a decent amount...
Ok... that doesn't say much. 2-3x per week for 30-45 minutes each time for cross-training.
Flying Monkey is November 23rd.
July was a 155 mile month.
Where can I go from here? Cardio isn't completely gone... I've been cross-training a decent amount...
Ok... that doesn't say much. 2-3x per week for 30-45 minutes each time for cross-training.
Flying Monkey is November 23rd.
Labels: injury, training plan
Subscribe to Posts [Atom]Thursday, September 4, 2008
Slowly building
SI joint seems to be more in-line now than before. Got some ITB and hip flexor stretches in.
Ran 3 miles in 27:41 (9'14"). A little hip flexor soreness. A few kinks otherwise.
30 minutes on the StairMaster bike afterwards, speed interval program, 20 resistance, 10.81 miles (21.6 mph).
Ran 3 miles in 27:41 (9'14"). A little hip flexor soreness. A few kinks otherwise.
30 minutes on the StairMaster bike afterwards, speed interval program, 20 resistance, 10.81 miles (21.6 mph).
Labels: i hate cycling, injury, workout commentary
Subscribe to Posts [Atom]Wednesday, September 3, 2008
Running is enjoyable
Despite the fact that my post Pig self would scoff at my workout today, I found my RUN enjoyable.
I ran 2 miles in 18:27. (9'14" pace)
To complete the workout, I biked 10.88 miles in 30 minutes at level 20 resistance on the StairMaster bike downstairs. Until at full strength (and maybe even afterwards), I will try supplementing my runs with bike activity.
I'm not so sure about the elliptical anymore. It's a tougher workout, but it seems to be causing more stress than the bike or even the running. From now on, I'll bike afterward as a "cool down" and see how that goes.
I ran 2 miles in 18:27. (9'14" pace)
To complete the workout, I biked 10.88 miles in 30 minutes at level 20 resistance on the StairMaster bike downstairs. Until at full strength (and maybe even afterwards), I will try supplementing my runs with bike activity.
I'm not so sure about the elliptical anymore. It's a tougher workout, but it seems to be causing more stress than the bike or even the running. From now on, I'll bike afterward as a "cool down" and see how that goes.
Labels: i hate cycling, workout commentary
Subscribe to Posts [Atom]Tuesday, September 2, 2008
Solid Mix
29:45 minutes on the Elliptical @ 12/13 resistance on the weight loss setting--4 miles.
1% Treadmill for 1 mile in 8'46"
1% Treadmill for 1 mile in 8'46"
Labels: injury, not fond of elliptical
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