Wed. Jan 11 - 6 miles - First run after a 3 day break. PF is still a factor, but the run was tolerable. Felt pretty dang fresh. About 7:20 pace.
Thu Jan 12 - 6 miles - Run with Mitchell and David. A little bit slower, which was probably a good thing. 7:40 pace.
Sat. Jan 14 - 6.18 miles - Hard day to find motivation to run. Ran in not enough clothes and was cold and unfocused to top it off. Too hard in the beginning (trying to get warm) and limped in with a 8 min last mile. 7:27 pace average.
Sun. Jan 15 - 8.4 miles - Pushed Avery in the jogging stroller for 3.7 miles at a very slow pace (8:40). Then finished up with David (7:30,20,10). It's cool seeing how the slow miles early set me up naturally for quicker miles. No doubt, this was good for the body, and something to try and implement in runs, especially on recovery days. It is true I have a tendency to start out to fast and finish tired, so this was a nice change. See for yourself here ----> http://connect.garmin.com/activity/142065332
Not the weekly mileage I wanted. Slack with not starting the week until Wednesday. Did have a basketball game Monday, so at least some exercise. PF is still bothering me, so I took Friday off to rest the heel. The LR got shelved as I struggled to find motivation for long miles. At least got a couple decent runs in anyway. 26.5 miles on 4 runs.
Showing posts with label injury. Show all posts
Showing posts with label injury. Show all posts
Sunday, January 15, 2012
Sunday, January 17, 2010
milestone run
Miles: 17
Time: 2:16
Pace: 8:00
I wasn't sure if I was going to be able to go along with the plan after the knee started acting up this week. I was very anxious to check it off my list - running 17 for my long run - but I just didn't know how the knee would feel. I took Friday and Saturday off, although I nailed my knee against Josh's coffee table Saturday night in the same place of my injury. If I feel great, and my schedule permits, I'll run 6 days a week - normally 5, and if I'm feeling like I need to be careful then I at least try and make sure to get in 4 days during the week.
David and I met at Old Bell lot and set off around 2:30pm. Right away and through the first 2 miles my knee was hurting and sore, but then the pain went away and generally did not bother me for the next 15 miles. We kept the place conversational and easy and started consistently logging 8 minute miles. I was able to run shorts and shirt and actually be a little warm. Then the rain came and I was happy I was wearing dry fit and not cotton. It subsided and then the sun actually came out! We ended up back at the parking lot after 10 miles, so I took the chance to shed my shirt and take a power gel for the final 7 miles push. David finished up after 12 miles, and then I set off for a 2.5 out and then back to conclude at 17. Having run 12, knee feeling okay, and my power gel running through my system, I believed I could do 17 and at least hold the comfortable 8 min pace.
It's interesting, but in the 3 really long runs I've done now - after 12 miles it starts getting tough. That seems to be when lactic acid starts setting in, and the muscles just start feeling fatiuged. The good news is, I think the pain is less and my ability to go farther is improving easier each time. I came in probably under 8 min pace for the last mile, and felt tired - although not as completly whiped out as last Sunday. Maybe the gel helped.
Anyrate, the run was a success - the knee held up, and the weather felt like a treat running no shirt in 60 degrees for part of it! Definitly a welcome from last weeks 30 degrees.
Weekly Total: 38.8
**Monday I will be off (which, as I write this, is actually today) to rest the knee and recover from the miles. This is good, since my knee is very sore and I'm currently walking with a limp**
Time: 2:16
Pace: 8:00
I wasn't sure if I was going to be able to go along with the plan after the knee started acting up this week. I was very anxious to check it off my list - running 17 for my long run - but I just didn't know how the knee would feel. I took Friday and Saturday off, although I nailed my knee against Josh's coffee table Saturday night in the same place of my injury. If I feel great, and my schedule permits, I'll run 6 days a week - normally 5, and if I'm feeling like I need to be careful then I at least try and make sure to get in 4 days during the week.
David and I met at Old Bell lot and set off around 2:30pm. Right away and through the first 2 miles my knee was hurting and sore, but then the pain went away and generally did not bother me for the next 15 miles. We kept the place conversational and easy and started consistently logging 8 minute miles. I was able to run shorts and shirt and actually be a little warm. Then the rain came and I was happy I was wearing dry fit and not cotton. It subsided and then the sun actually came out! We ended up back at the parking lot after 10 miles, so I took the chance to shed my shirt and take a power gel for the final 7 miles push. David finished up after 12 miles, and then I set off for a 2.5 out and then back to conclude at 17. Having run 12, knee feeling okay, and my power gel running through my system, I believed I could do 17 and at least hold the comfortable 8 min pace.
It's interesting, but in the 3 really long runs I've done now - after 12 miles it starts getting tough. That seems to be when lactic acid starts setting in, and the muscles just start feeling fatiuged. The good news is, I think the pain is less and my ability to go farther is improving easier each time. I came in probably under 8 min pace for the last mile, and felt tired - although not as completly whiped out as last Sunday. Maybe the gel helped.
Anyrate, the run was a success - the knee held up, and the weather felt like a treat running no shirt in 60 degrees for part of it! Definitly a welcome from last weeks 30 degrees.
Weekly Total: 38.8
**Monday I will be off (which, as I write this, is actually today) to rest the knee and recover from the miles. This is good, since my knee is very sore and I'm currently walking with a limp**
Thursday, January 14, 2010
mile repeats
Miles: 7.5
Workout: 6 x 1600
Target Pace: 6:30's ('litte' less than marathon pace)
It had been roughly 10 months since I had last run on a track. Last year David, Oelz, and I did some mile repeats - significantly faster - as a tune up for Cooper River Bridge Run. I ended up having a work conflict and couldn't run Cooper that year, so that was pretty much the end of my "training." Obviously training has resumed since, and with the marathon a little over a month away - I hope that this visit to the track doesn't again signal any kind of "end" to this season's training with my knee beginning to flair up the day prior.
(Don't worry folks, I'm generally an optomistic person, but it's also good to give the blog audience some 'drama')
With the left knee beginning to hurt for the first time on Wednesday's run - today was the first time I felt soreness when I wasn't running. I could feel a slight pain in just walking around putting stress on the knee, so I was kind of nervous about the run/workout.
David and I met at Myers Park for some mile repeats. The goal was to do 6 mile repeats a little slower than marathon pace: 6:30ish pace, with about 1:30 rest/jog between each one. This is more than a minute slower pace per mile that I probably will be going in the marathon, but for a workout it seemed about the right kind of target. We warmed up for about a half mile, and the knee immediatly was sore from the get-go. Nothing too painful to stop at this point, so I thought I'd start the workout and give it a good test. 6:30-45 was the target pace - for both of us for the first one; David was planning on running around 6:00 for the rest of his since he is tailoring his approach for his half marathon in early March.
I'll simply say this about the knee. The pain remained throughout. It was bareable, dull, and otherwise constant. It didn't effect my stride or gait, and the discomfort did not increase over time through the running, so I decided I was going to complete the task for the day.
Splits were: 6:35, 6:35, 6:36, 6:28, 6:29, 5:28
The first 5 I was feeling fine, and had to deliberatly hold myself back to stay on pace. David was out in front running his 6:00 pace so I was just cruising along. Obviously, I felt good on the last one, so after going through the first lap in 1:28(just under 6 min pace), I decided to just go after it a little bit. I through a couple surges in, and ran hard. The mile felt really good, and it was fun to feel fast again, especially since it had been about 10 months!
The knee hurt while chillin' out at home during the night, so I iced it and tried to walk gingerly up and down the stairs. Stairs really are not fun right now. If I had to guess what my injury is, I'd say it's probably your typical runner's knee. So with that, Ice, Ibuprofin, and Friday no running and probably Saturday too.
Hope to have a post about a succesfull long run on Sunday!
Workout: 6 x 1600
Target Pace: 6:30's ('litte' less than marathon pace)
It had been roughly 10 months since I had last run on a track. Last year David, Oelz, and I did some mile repeats - significantly faster - as a tune up for Cooper River Bridge Run. I ended up having a work conflict and couldn't run Cooper that year, so that was pretty much the end of my "training." Obviously training has resumed since, and with the marathon a little over a month away - I hope that this visit to the track doesn't again signal any kind of "end" to this season's training with my knee beginning to flair up the day prior.
(Don't worry folks, I'm generally an optomistic person, but it's also good to give the blog audience some 'drama')
With the left knee beginning to hurt for the first time on Wednesday's run - today was the first time I felt soreness when I wasn't running. I could feel a slight pain in just walking around putting stress on the knee, so I was kind of nervous about the run/workout.
David and I met at Myers Park for some mile repeats. The goal was to do 6 mile repeats a little slower than marathon pace: 6:30ish pace, with about 1:30 rest/jog between each one. This is more than a minute slower pace per mile that I probably will be going in the marathon, but for a workout it seemed about the right kind of target. We warmed up for about a half mile, and the knee immediatly was sore from the get-go. Nothing too painful to stop at this point, so I thought I'd start the workout and give it a good test. 6:30-45 was the target pace - for both of us for the first one; David was planning on running around 6:00 for the rest of his since he is tailoring his approach for his half marathon in early March.
I'll simply say this about the knee. The pain remained throughout. It was bareable, dull, and otherwise constant. It didn't effect my stride or gait, and the discomfort did not increase over time through the running, so I decided I was going to complete the task for the day.
Splits were: 6:35, 6:35, 6:36, 6:28, 6:29, 5:28
The first 5 I was feeling fine, and had to deliberatly hold myself back to stay on pace. David was out in front running his 6:00 pace so I was just cruising along. Obviously, I felt good on the last one, so after going through the first lap in 1:28(just under 6 min pace), I decided to just go after it a little bit. I through a couple surges in, and ran hard. The mile felt really good, and it was fun to feel fast again, especially since it had been about 10 months!
The knee hurt while chillin' out at home during the night, so I iced it and tried to walk gingerly up and down the stairs. Stairs really are not fun right now. If I had to guess what my injury is, I'd say it's probably your typical runner's knee. So with that, Ice, Ibuprofin, and Friday no running and probably Saturday too.
Hope to have a post about a succesfull long run on Sunday!
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