Posts Tagged ‘injury’

Welp. I’ll forget about April for a moment. Next race will be a 2000m steeplechase on March 11. I’ve got 5 weeks to get in “don’t embarrass yourself” shape.

Went to a small track meet hosted by the University of Hawaii track team today. After watching our women’s team, I told one of the ladies I would run in the open 2000m steeplechase event next month. For starters, I’ve enjoyed working for the UH athletic department. The girls ask me pretty regularly if I’ll jump in one of the meets. Seeing as how I’m mostly out-of-shape for that sort of thing, I would have rather had until April at the least. Alas, March is the last open event of the school year, so it has to happen soon.

5 weeks. Not a lot of time for base building. Speed it is. Speed and recovery and more speed and more recovery. Do what I gotta do.

Recap

This week kinda sucked training wise. 10-miler on Sunday left me with a tight IT band and later a sore knee. Ran through it on Monday in a decent “sprint” workout (more below). Shut it down until today’s 3 miles. Not as productive as I had hoped. That said, my estimated 5K time improved from about 24:00 to 22:00. The gains should come pretty quickly over the next two weeks before the trench warfare sets in and plans have to be a little more deliberate.

Spring 2017 Goal Progress

  1. Build endurance (today). Despite only three runs this week, I think “Mission Accomplished” is accurate. Solid 3-mile easy run on Saturday. On the right track.
  2. Complete 80% of planned strength/recovery workouts. (April 15). Nope. 3-for-7 this week. Sunday, Monday and Saturday night. Gotta do better. Just get the situps in, man. No reason not to be 100% next week.
  3. Run a race in late April (April 22). No progress here. I will be running a race in mid-March though. Should still generate a list of April options next week.
  4. Start May in 18:30 5K shape (April 30). Estimated 5k dropped from 24:00 to 22:00 this week. That’s with 3 days of running. Will get a better feel for progress this coming week. So far, so good.

 

Run of the Week

Not much to choose from here. Good to get an interval session in on Monday before the knee soreness crept in. Good one to build a foundation on too. Will repeat this every Monday until whenever.

 

Unrelated to running

Mental health matters. Not a huge believer in my ability to think my way into positive mental states though. Generally, either try to address any pressing concerns or just eat, sleep and exercise better. Been popping the vitamins and water a little more consistently now (multivitamin, iron, Vit. D, fish oil, magnesium, probiotic)…and generally speaking, things just feel a little easier. Sleep’s been good. Bringing positive energy to work. Placebo effect maybe? I don’t know.

Just my ramblings for the week…look forward to a solid week next week of running. Ya know…don’t care who wins the Super Bowl tomorrow. Ready for next football season already.

 

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Well,

That’s it for Indianapolis. 11-miler at 5 a.m. to close it out because Dad and I are going to hit the road to Texas in a minute here. Been a challenge running in the Midwest in the winter and early “Spring”, but mornings like today make it all worthwhile. 59 degrees, breezy and no one on the roads. Lots of mileage (by my standards) this week, and it was for the most part…fun. Running’s a great way to start the day and relieve the tension at the end the day as well.

 

Last Week:

Sun: 4 miles (morning) / 3 miles (night)

Mon: 4/4

Tue: 4/3

Wed: 8 miles (4x1mile w/ 0.5-mile jog, 1 mile Warm & Cool)

Thu: 4/3

Fri: 4/3

Sat: 11

 

Tracking Goals:

I’d be happy in August if the following occurred:

  1. Hit 70 miles in a week in late July-August. [55 miles this week. Personal best. Up to 57 next week.]
  2. Avoid injury, particularly of the foot and knee variety. [Not bad. No run-stopping pain. Still some foot tension though.]
  3. Drop weight. [1 pound lighter from Saturday to Saturday. Good pace. Not too fast.]
  4. Increase pace on easy runs, gradually. [At 75% Heart Rate: 10:44 pace last Saturday; 9:28 pace this Saturday.]
  5. Run increasingly faster in four 5K races. [Need to pick a race to run in three weeks. Goal for this week.]

 

Time to wash up, pack up and drive off.

Good luck with your training.

See you next Saturday!

Workout: 5 miles @ 7:37 pace; core work. Weather: 68 degrees, sunny.

Recap: Back from 3 days off to try to let my left foot heal a little bit. Still not all the way back, so I’ll take tomorrow off as well. Not sure I’m going to be able to pull off a time trial on Saturday at this rate. Don’t have much confidence in the foot. That said, good run today. Didn’t feel like I put a lot of effort into it. Looking to pick it up on Wednesday for speedwork. Already cooking up a different plan for the Fall. Fun times.

Have a great day and thanks for reading!

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Workout: 6 miles @ 7:38 pace; core work. Weather: 72 degrees, dark, wet.

Recap: Almost didn’t do this run. I tried early this morning for 1/2 mile, but I didn’t like the way my feet felt. Walked home and decided to take the day off. Went to Dick’s Sporting Goods to get some compression sleeves for my calves because I heard that they aided recovery. Plus, they look kind of cool. A little later, I was looking up tendon pain in the sides of the foot. One of the recommendations was not to tie the shoes too tight. After knocking down some cookies, almonds, corny dogs and fries, I decided to re-try my run. And it turned out to be a good one. I hadn’t run at night in some time, maybe since last year, so it was nice to see some different scenery. Stomach held down the food pretty well, and the left foot didn’t give me too much trouble.

I did learn a lesson about relying on technology though. My habit now is to only show the time remaining and the pace for the runs now. I really want to avoid seeing heart rate, because I don’t want a number to tell me how I’m feeling. I’d like to get comfortable with “easy runs” as easy runs, especially. The pace felt fine for the most part. Being night time, however, I occassionally need to see the pace, and I have to check the night light on the Garmin to do so. Of course, I accidentally hit the watch menu to indicate heart rate and I saw “185”, which for me is like being right in the middle of a hard tempo run. Rather than panic, I ignored the watch, figuring that something must me wrong with the reading. The run just didn’t feel that hard, though it wasn’t a cakewalk either.

After getting home and uploading the data, it turns out the Garmin had my maximum heart rate at 212, a number that I can only reach through intense short intervals – if at all. And it read that the heart rate was over 200 for at least 3 minutes. Long story short…it lied. Now, maybe it was because I ran past a row of fast food joints. The same joints that can set off those police detector scanner things that are illegal to own. In any case, running by feel worked tonight. Have to remember not to get discouraged by the Garmin on the fast days either. Just complete the workout.

Have a great day and thanks for reading!

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