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
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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 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]Friday, September 5, 2008
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]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
Subscribe to Posts [Atom]Tuesday, August 26, 2008
I laugh so that I don't cry
Actually, the drama is diminished for me today. I believe I have found a mostly acceptable workout routine while recovering:
30 minutes of hard biking on the StairMaster bike downstairs twice per week.
45 minutes of 180 cadence elliptical work twice per week.
Maybe I can work in 2 hours on Saturday morning as well. I really need the long, moderate paced workout.
Today's workout:
Elliptical Interval Program at 11 low and 12 high resistance for 45 minutes.
5.9 "miles"
I'm down to 167 pounds now.
30 minutes of hard biking on the StairMaster bike downstairs twice per week.
45 minutes of 180 cadence elliptical work twice per week.
Maybe I can work in 2 hours on Saturday morning as well. I really need the long, moderate paced workout.
Today's workout:
Elliptical Interval Program at 11 low and 12 high resistance for 45 minutes.
5.9 "miles"
I'm down to 167 pounds now.
Labels: injury, not fond of elliptical
Subscribe to Posts [Atom]Thursday, August 21, 2008
Physical Therapy is Okay, But...
I would much rather be running, and now that I have a "conscience" to guide me away from stupidity, the return to running may be slow.
Learned some valuable strengthening exercises, though. Hopefully these will keep me running for longer than without.
Learned some valuable strengthening exercises, though. Hopefully these will keep me running for longer than without.
Labels: injury
Subscribe to Posts [Atom]Wednesday, August 20, 2008
SI joint injury
Here I go again. Don't run until cleared by PT. SI joint out of whack. Ouch. It looks like the Louisville marathon is out at this point. Note to self: next time be a big baby about the pain. This is incident #2 in two months.
Sacroiliac joint inflammation
Sacroiliac joint inflammation
Labels: injury
Subscribe to Posts [Atom]Monday, August 18, 2008
First successful attempt at a full running workout
It's been 14 days since my last sustained running workout (over 1.25 miles). Since then, I'm weighing in at 167.5 pounds to start (5 lbs below last gym weigh-in for a longer run) and 166 pounds to finish.
Today's workout was 7 miles in 1:04:14 (9'11" pace). Constant level 4 pain, aching, but no sharp pain. My back is a little tight now, and I have a slight limp going. No medication during the run, though, and things feel significantly better than from my 1.25 mile attempt last week.
Was able to pick up tempo to 8'00" miles with ease at end--actually felt easier than the slower pace.
Today's workout was 7 miles in 1:04:14 (9'11" pace). Constant level 4 pain, aching, but no sharp pain. My back is a little tight now, and I have a slight limp going. No medication during the run, though, and things feel significantly better than from my 1.25 mile attempt last week.
Was able to pick up tempo to 8'00" miles with ease at end--actually felt easier than the slower pace.
Labels: injury, workout commentary
Subscribe to Posts [Atom]Sunday, August 17, 2008
Laying off all workouts for the weekend
In an effort to avoid any further injury, I'm laying off all workouts this weekend.
I had some concern that my pushups routine was causing strain on already weakened joints, tendons, and muscles. So far, this action has seemed to help more clearly identify where the pain is.
I have some light pain sensations at night on the outside area of my hip. This is a little bit different from the groin pull and piriformis muscle pain that I seemed to have before. I'll give things another 24 hours before calling the doctor about it, especially considering that today is Sunday and I've waited almost two weeks so far.
I had some concern that my pushups routine was causing strain on already weakened joints, tendons, and muscles. So far, this action has seemed to help more clearly identify where the pain is.
I have some light pain sensations at night on the outside area of my hip. This is a little bit different from the groin pull and piriformis muscle pain that I seemed to have before. I'll give things another 24 hours before calling the doctor about it, especially considering that today is Sunday and I've waited almost two weeks so far.
Labels: injury
Subscribe to Posts [Atom]Thursday, August 14, 2008
Mixed Bandolier of Carrots
Yes, I stole that one from the Woot.com message boards.
Run:
Bike:
Weights:
Pull Ups:
Run:
1.25 miles (11:33) 9'15"Massage yesterday and stretching beforehand really helped, but I tightened up too much by 1.25 miles. Couldn't restart after stopping. Main stretching was for piriformis muscle, some hamstring, quad, ITB stretches also. This may just be a slow ramp up back to 8 miles and beyond.
Bike:
StairMaster bike @ 20 resistance, 10.88 miles in 30 min, aerobic programI hate cycling. Such a painful waste of non-productive exercise time.
Weights:
Pull Ups:
2 sets of 10 reps @ 100 lbs assistShoulder Press:
1 set of 10 reps @ 115 lbs assist
10 reps @ 175 lbs
10 reps @ 160 lbs
10 reps @ 145 lbs
10 reps @ 130 lbs
10 reps @ 115 lbs
15 reps @ 100 lbs
Labels: i hate cycling, injury, strength, workout commentary
Subscribe to Posts [Atom]Friday, August 8, 2008
Day 2, Week 5: Hundred Pushup Program
Second day of week 5 of the hundred pushup program:
Two days late because of baby duties and recovery from the strength training 8/4/08.
Set tally, "-"=45-second recovery period. "[#]"=max
Still battling back pain. Walking across a parking lot is an occasional struggle.
Two days late because of baby duties and recovery from the strength training 8/4/08.
Set tally, "-"=45-second recovery period. "[#]"=max
Pushups: 20-20-18-18-15-15-14-[42], 162 total.
Still battling back pain. Walking across a parking lot is an occasional struggle.
Labels: 100pushups, injury
Subscribe to Posts [Atom]Monday, August 4, 2008
Hip flexors?
Usual morning workout, plus a little extra. 8.66 miles in 1:19:48 (9'13" pace).
Dealt with hip/glut/back pain for last 2 miles of the run.
Dealt with hip/glut/back pain for last 2 miles of the run.
Labels: injury, workout commentary
Subscribe to Posts [Atom]Saturday, July 26, 2008
It's been a year and a half since 18 miles hurt so much.
I seem to be making a habit out of faltering on my long runs. I got started late--7 am. My hips and abdominal muscles were already sore. My right ankle was stiff. Mile 16 was an 11:29 mile, despite running for 95% of it.
Conditions were 75.6°F average temp and 79% humidity with virtually no wind, mostly cloudy during the run.
Total time, 2:49:53 for 18.00 miles (9'26" mile pace). Target pace was 9'18". It hurts to move anything from my waist down at the moment, and the inflamed tendon is letting me know how ticked off it is. On the positive side, this is my first 40 mile week in a while.
Elevation Gain (ft) +1,086 / -1,089
I bonked on the NE side.
Conditions were 75.6°F average temp and 79% humidity with virtually no wind, mostly cloudy during the run.
Total time, 2:49:53 for 18.00 miles (9'26" mile pace). Target pace was 9'18". It hurts to move anything from my waist down at the moment, and the inflamed tendon is letting me know how ticked off it is. On the positive side, this is my first 40 mile week in a while.
Elevation Gain (ft) +1,086 / -1,089
I bonked on the NE side.
Labels: injury, workout commentary
Subscribe to Posts [Atom]Tuesday, July 22, 2008
What a difference 20'F in heat index makes
Yesterday, my "easy" pace was difficult outside. 90'F and 100'F heat index.
This afternoon, 80'F and 81'F heat index. Ran ~tempo pace this time. 8 minute miles for about 5.73 miles. Ran the McCrea loop again. The breeze had a slight coolness to it today--occasionally.
My right posterior tibial tendon, right knee, and possibly left posterior tibial tendon are all less than thrilled about today's run. However, I've been off the NSAIDs for two days.
UPDATE: I've finally increased monthly mileage for the first time since January of this year:
This afternoon, 80'F and 81'F heat index. Ran ~tempo pace this time. 8 minute miles for about 5.73 miles. Ran the McCrea loop again. The breeze had a slight coolness to it today--occasionally.
My right posterior tibial tendon, right knee, and possibly left posterior tibial tendon are all less than thrilled about today's run. However, I've been off the NSAIDs for two days.
UPDATE: I've finally increased monthly mileage for the first time since January of this year:
Labels: injury, workout commentary
Subscribe to Posts [Atom]Saturday, July 12, 2008
First long run in a while
I barely consider 14 a long run anymore, but consider it's 6 miles longer than my longest run in 3 weeks, it was a long run.
My goal was to hit 8'51"/mile for every mile. I averaged it, but went over on three different miles.
My tendon next to my ankle hurts quite a bit now.
Elevation Gain (ft) +713 / -719:
My goal was to hit 8'51"/mile for every mile. I averaged it, but went over on three different miles.
My tendon next to my ankle hurts quite a bit now.
Mile # Dist Time
1 1 Mi 08:45
2 1 Mi 08:46
3 1 Mi 08:46
4 1 Mi 08:45
5 1 Mi 08:52
6 1 Mi 08:44
7 1 Mi 08:42
8 1 Mi 08:49
9 1 Mi 08:45
10 1 Mi 08:35
11 1 Mi 09:15
12 1 Mi 09:01
13 1 Mi 08:48
14 1 Mi 08:37
88 Yd 00:30
Elevation Gain (ft) +713 / -719:
Labels: injury, workout commentary
Subscribe to Posts [Atom]Thursday, July 10, 2008
Second day after doctor's appointment
The NSAID regimen is doing wonders for recovery. Similar to last week, the second day in a row of running was considerably easier than the first. It was almost like my muscles woke up today.
Ran 8.1 miles in 1:09:54. Weather was 67° F, humid, and partly cloudy. Started my run before 6am, and got to see the sunrise peek through the clouds on the horizon for about half of my run. I had a little sprint of 6'16" pace for 0.10 mile at the end of the run. Couldn't break 6 minute pace this morning, but I still feel pretty good.
These runs are on the 18th hour of a 24-hour dose... listed half-life is 15-20 hours, so I'm at least not running completely numb to pain... I do feel some, but it's pretty manageable. I keep working icing into the routine as well.
Ran 8.1 miles in 1:09:54. Weather was 67° F, humid, and partly cloudy. Started my run before 6am, and got to see the sunrise peek through the clouds on the horizon for about half of my run. I had a little sprint of 6'16" pace for 0.10 mile at the end of the run. Couldn't break 6 minute pace this morning, but I still feel pretty good.
These runs are on the 18th hour of a 24-hour dose... listed half-life is 15-20 hours, so I'm at least not running completely numb to pain... I do feel some, but it's pretty manageable. I keep working icing into the routine as well.
Labels: injury, workout commentary
Subscribe to Posts [Atom]Wednesday, July 9, 2008
First day back since the doctor's appointment
...and since the 10k race in Lexington
6am this morning. 8.02 miles in 1:10:21... that's 8'47" miles. Relatively tough for an easy run. 73° F, Overcast, Humid, 83% humidity.
Leg muscles, heart, and lungs were not happy. I felt okay afterwards. Did a little icing (frozen bottle rolls). The NSAID dose today helped calm pain down more today than yesterday. I'm walking pretty normally tonight, but I'm stepping on an ice pack at the moment.
6am this morning. 8.02 miles in 1:10:21... that's 8'47" miles. Relatively tough for an easy run. 73° F, Overcast, Humid, 83% humidity.
Leg muscles, heart, and lungs were not happy. I felt okay afterwards. Did a little icing (frozen bottle rolls). The NSAID dose today helped calm pain down more today than yesterday. I'm walking pretty normally tonight, but I'm stepping on an ice pack at the moment.
Labels: injury, workout commentary
Subscribe to Posts [Atom]Tuesday, July 8, 2008
Posterior Tibial Tendonitis
No major damage detected.
--NSAIDs for 10 days
--Don't try to double my mileage by next week.
--Stretch calves.
--NSAIDs for 10 days
--Don't try to double my mileage by next week.
--Stretch calves.
Labels: injury
Subscribe to Posts [Atom]Thursday, July 3, 2008
Stupid? Maybe.
I made an appointment for Tuesday @ 9:30 am with the doctor. Really hoping that there's nothing to see him about by then, but it has been two weeks and pain still causes limping occasionally. I start feeling better then get worse, although the general trend seems to be in the getting better direction.
Doing frozen water bottle rolls and ice on the ankle. When my heel is thoroughly frozen, I'll switch back over to heat.
Oh, yes... I'm supposedly racing tomorrow.
Doing frozen water bottle rolls and ice on the ankle. When my heel is thoroughly frozen, I'll switch back over to heat.
Oh, yes... I'm supposedly racing tomorrow.
Labels: injury
Subscribe to Posts [Atom]Tuesday, July 1, 2008
Somewhat recovered from injury
Today was the second day of my first back-to-back days of running since the Hatfield-McCoy marathon. I'm running at a considerably more sane pace than 8 minute miles.
I have noticed that my body seems to be a little bit unfamiliar with running now. Still, 6.4 miles yesterday... below my established 8'50" easy pace. Had to wrap in FreezeIT after. This morning, my first mile was rough, but 8'33" pace overall for 8 miles. My heel and ankle hurt a little bit, but I'm actually feeling better after today's workout than after yesterday's.
I have noticed that my body seems to be a little bit unfamiliar with running now. Still, 6.4 miles yesterday... below my established 8'50" easy pace. Had to wrap in FreezeIT after. This morning, my first mile was rough, but 8'33" pace overall for 8 miles. My heel and ankle hurt a little bit, but I'm actually feeling better after today's workout than after yesterday's.
Labels: injury
Subscribe to Posts [Atom]Sunday, June 22, 2008
Possible mild sprain?
I've noticed that there is some barely noticeable swelling on the lower inside part of my ankle. There is also a slight, half-dollar sized, bruise on the inside just in front my achilles tendon.
The situation has improved greatly from Friday, but I'll have to see how the healing progresses. I may test the ankle at lunch tomorrow. I don't know yet.
The situation has improved greatly from Friday, but I'll have to see how the healing progresses. I may test the ankle at lunch tomorrow. I don't know yet.
Labels: injury
Subscribe to Posts [Atom]Friday, June 20, 2008
Overdid the Thursday workout.
Ran 8.26 miles in 1:04:36 yesterday. Felt plantar fasciitis-like pain in front of my heel. After walking down two flights of stairs, I felt even more generalized pain in the ankle and heel areas.
Today, I've been using biofreeze, ibuprofen, ice, and a ankle support. My ankle occasionally pops, and everything magically feels better briefly.
Sometimes I feel okay walking around. Sometimes, I feel like I'm dragging my foot sideways to avoid the pain. Looks like legs are going to get a lot more recovery time before starting back on any training programs.
Today, I've been using biofreeze, ibuprofen, ice, and a ankle support. My ankle occasionally pops, and everything magically feels better briefly.
Sometimes I feel okay walking around. Sometimes, I feel like I'm dragging my foot sideways to avoid the pain. Looks like legs are going to get a lot more recovery time before starting back on any training programs.
Labels: injury
Subscribe to Posts [Atom]Monday, June 16, 2008
Difficult Recovery
The steep downhill at the Hatfield-McCoy marathon has trashed my quads. Going down steps is a major struggle, and walking is pretty awkward as well.
I've been using BIOFREEZE a little more than usual and occasional Advil. I'm also feeling pretty exhausted in general from the race, even 48 hours afterward. Subscribe to Posts [Atom]
I've been using BIOFREEZE a little more than usual and occasional Advil. I'm also feeling pretty exhausted in general from the race, even 48 hours afterward. Subscribe to Posts [Atom]
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