70 min. water running
I'm still not sure what water running is supposed to "feel like". Finding it's difficult to keep my heart rate up or maintain any semblance of running form. Having said that, I think today's effort was more effective than yesterday's. I tried intervals that went something like this:
10 min. WU
5 x 2 min. moderately hard w/1 min. easy
5 x 1 min. hard w/1 min. easy
5 x 2 min. moderately hard w/1 min. easy
10 min. CD
Okay, if you add all of that up you don't get the 70 minutes I reported as total time. That's because I lost track of my count a few times along the way! Whenever that happened I just dropped back to my last known count ... punishment!
Had a focused massage yesterday. It was incredibly painful bit I bit the bullet and just let the therapist work the deep tissues in my calf. Once again it's feeling slightly better today.
Saturday, February 6, 2010
Friday, February 5, 2010
Update
First off, a HUGE “thank you” to my running friends! After about 24 hours in the abyss of self-pity, my running friends came to the rescue with emails and comments on dailymile.
Here's my “thank you” list -
Ariana – I haven't visited a doctor and don't plan to. My self-diagnosis is a Grade I calf strain (or tear). Estimated time off – approximately two weeks. (I'm not a doctor but I “play one on tv” … ha!)
Greg – Appreciate your reminder to rest properly and long enough. I'm already chomping at the bit for a run again and there's clearly going to be a tendency to come back too soon (and probably attempt to make up for lost time). I know this is a bad idea but I definitely need to be reminded!
Jeff – Your assessment that I have good fitness built from a solid base was squarely on point. It's not like my fitness is spiraling down the drain in a few days … it just seemed that way. As for the elliptical, I've never been on one. It's a good tip but I'm not sure my calf can take it right now. I'll keep it in mind as I work my way back.
Kristin – With the panic of injury, I apparently forgot the little I know about training, injury, recovery, etc. Your suggestion of water running was like a light bulb going off over my head. I've never done water running before but I have two training partners who are intimately familiar with it.
Alex – The encouragement and perspective you offered was invaluable.
Ange – I appreciate your thoughts and encouragement. This is very meaningful, coming from someone who is in the process of returning from injury herself.
Kathleen – Your tips on compression socks were fantastically on point. I've elevated you to running gear aficionado and guru.
Jonathan – I appreciate your quick response and ideas about water running. The perspective you shared has been very helpful.
Josh – You should write professionally. The personalized writeup you sent on water running and subsequent followups have been a tremendous help. I probably wouldn't have found my way to the pool without them.
So what have I been up to? Well, the short run down is I've resolved to play the hand I've been dealt. Once I came to grips with the situation, it has made the path forward clearer and easier. Each morning since Monday, I've done 30-40 minutes of resistance training for legs and core. I've used the exercises my physical therapist gave me a couple years ago for my IT band problem. I've also mixed in Matt Fitzgerald's exercises from Brain Training for Runners. Truth be known, I probably should have regularly been doing some form of these anyway.
In addition to the resistance training, I've been on the stationary bike each of the last three mornings and one of the evenings.
This morning I ventured to the gym for my first experience with water running. I spent 60 minutes in the pool. I'm still not convinced I'm “doing it right” because it doesn't feel the same as running. I had prepared myself for the absolute worst, mind-numbing experience but it wasn't all that bad. I need to read up more to figure out if there's something I can improve with my form. If I'm going to spend the time, I want to get all the benefits!
One thing being in the pool made abundantly clear was that I'm not ready to be back on the roads. I had harbored the idea that I might try a test run over the weekend. Based on how my calf felt in the pool, I'm convinced that isn't a good idea yet.
The injury seems to be squarely in the center of my calf and deep inside the tissue. The good news is that after being painful and stiff Monday through Wednesday, there was a change in how my calf felt yesterday. I've upgraded the sensation to a dull ache. It can still get intense if I put weight on it “wrong” and it still stiffens up with inactivity but it seems to be improving; slowly. The restorative properties of the human body are quite amazing.
I don't have a formal game plan going forward. It's just day-to-day but I plan to mix resistance, spinning and water running to try to maintain strength and cardio conditioning. Once I'm back on the road, I'll assess where I'm at and hopefully just pick up the training schedule at wherever I'm supposed to be at that point.
Once again, “thank you” to those who have supported me. “Keep the cards and letters coming.” They're helpful as I learn from your knowledge and experiences. They also provide wonderful encouragement.
Now back to playing this hand ….
Here's my “thank you” list -
Ariana – I haven't visited a doctor and don't plan to. My self-diagnosis is a Grade I calf strain (or tear). Estimated time off – approximately two weeks. (I'm not a doctor but I “play one on tv” … ha!)
Greg – Appreciate your reminder to rest properly and long enough. I'm already chomping at the bit for a run again and there's clearly going to be a tendency to come back too soon (and probably attempt to make up for lost time). I know this is a bad idea but I definitely need to be reminded!
Jeff – Your assessment that I have good fitness built from a solid base was squarely on point. It's not like my fitness is spiraling down the drain in a few days … it just seemed that way. As for the elliptical, I've never been on one. It's a good tip but I'm not sure my calf can take it right now. I'll keep it in mind as I work my way back.
Kristin – With the panic of injury, I apparently forgot the little I know about training, injury, recovery, etc. Your suggestion of water running was like a light bulb going off over my head. I've never done water running before but I have two training partners who are intimately familiar with it.
Alex – The encouragement and perspective you offered was invaluable.
Ange – I appreciate your thoughts and encouragement. This is very meaningful, coming from someone who is in the process of returning from injury herself.
Kathleen – Your tips on compression socks were fantastically on point. I've elevated you to running gear aficionado and guru.
Jonathan – I appreciate your quick response and ideas about water running. The perspective you shared has been very helpful.
Josh – You should write professionally. The personalized writeup you sent on water running and subsequent followups have been a tremendous help. I probably wouldn't have found my way to the pool without them.
So what have I been up to? Well, the short run down is I've resolved to play the hand I've been dealt. Once I came to grips with the situation, it has made the path forward clearer and easier. Each morning since Monday, I've done 30-40 minutes of resistance training for legs and core. I've used the exercises my physical therapist gave me a couple years ago for my IT band problem. I've also mixed in Matt Fitzgerald's exercises from Brain Training for Runners. Truth be known, I probably should have regularly been doing some form of these anyway.
In addition to the resistance training, I've been on the stationary bike each of the last three mornings and one of the evenings.
This morning I ventured to the gym for my first experience with water running. I spent 60 minutes in the pool. I'm still not convinced I'm “doing it right” because it doesn't feel the same as running. I had prepared myself for the absolute worst, mind-numbing experience but it wasn't all that bad. I need to read up more to figure out if there's something I can improve with my form. If I'm going to spend the time, I want to get all the benefits!
One thing being in the pool made abundantly clear was that I'm not ready to be back on the roads. I had harbored the idea that I might try a test run over the weekend. Based on how my calf felt in the pool, I'm convinced that isn't a good idea yet.
The injury seems to be squarely in the center of my calf and deep inside the tissue. The good news is that after being painful and stiff Monday through Wednesday, there was a change in how my calf felt yesterday. I've upgraded the sensation to a dull ache. It can still get intense if I put weight on it “wrong” and it still stiffens up with inactivity but it seems to be improving; slowly. The restorative properties of the human body are quite amazing.
I don't have a formal game plan going forward. It's just day-to-day but I plan to mix resistance, spinning and water running to try to maintain strength and cardio conditioning. Once I'm back on the road, I'll assess where I'm at and hopefully just pick up the training schedule at wherever I'm supposed to be at that point.
Once again, “thank you” to those who have supported me. “Keep the cards and letters coming.” They're helpful as I learn from your knowledge and experiences. They also provide wonderful encouragement.
Now back to playing this hand ….
Tuesday, February 2, 2010
It's official, I'm injured. This is very, very frustrating! My training had been going so well over the past few weeks. It's disappointing to know the gains in fitness will now just be slipping away; unused. The overwhelmingly crazy thing about this is that I have no idea when or how this injury happened. One minute I was rolling along nicely; the next I'm limping along. I didn't step on anything, feel a sharp, sudden pain ... nothing.
So by noon yesterday when my left calf was still very sore, it became fairly clear that this wasn't just a cramp as I had originally diagnosed. After long stretches of sitting at my desk, I could hardly walk. I'm still not sure what the issue is but for now I'm calling it a calf strain.
I iced, elevated, and slept in compression socks. It only feels slightly better today. The incredibly frustrating element to the R-I-C-E treatment is the "R"; rest. I know I've got to lay off for this to clear up properly. I also know the Boston Marathon is in less than 80 days. Here I sit ....
So by noon yesterday when my left calf was still very sore, it became fairly clear that this wasn't just a cramp as I had originally diagnosed. After long stretches of sitting at my desk, I could hardly walk. I'm still not sure what the issue is but for now I'm calling it a calf strain.
I iced, elevated, and slept in compression socks. It only feels slightly better today. The incredibly frustrating element to the R-I-C-E treatment is the "R"; rest. I know I've got to lay off for this to clear up properly. I also know the Boston Marathon is in less than 80 days. Here I sit ....
Monday, February 1, 2010
OBJECTIVE
8 mi.@ 7:38-8:29
2x20 sec. stiff-legged running
2x20 sec. running no arms
ACHIEVED
8.26 mi.@ 8:08
4:53 AM 38F 88% 1 mph
Experienced a first this morning. Six miles into this 8-miler my left calf cramped up ... big time! It had been tight from the beginning with peculiar soreness radiating from my around my knee up to my thigh and down to my ankle. I figured it would shake out over the course of the run. I basically ignored it. The fleeting thought occurred to me again how well my training is going. I actually feel faster. I made a right turn and didn't notice anything except my calf was so tight I was limping. I stopped and tried to stretch it out. Didn't seem to be getting anywhere with that but did notice it tightening as I was cooling off. After stretching and trying to massage it for a few minutes, I figured I'd better get moving before it locked up on me altogether. I gingerly shuffled/gimped over the 2 miles back to the house. My self-assessment is that it's "just a muscle". Back at the house, I skipped the drills and started icing. Hope it's not a big deal. I've got intervals tomorrow.
PRE RUN
weight=167.0
POST RUN
water, multivitamin, oatmeal w/flax, chia seeds, brown sugar & 1% milk
Sent from my BlackBerry Wireless
8 mi.@ 7:38-8:29
2x20 sec. stiff-legged running
2x20 sec. running no arms
ACHIEVED
8.26 mi.@ 8:08
4:53 AM 38F 88% 1 mph
Experienced a first this morning. Six miles into this 8-miler my left calf cramped up ... big time! It had been tight from the beginning with peculiar soreness radiating from my around my knee up to my thigh and down to my ankle. I figured it would shake out over the course of the run. I basically ignored it. The fleeting thought occurred to me again how well my training is going. I actually feel faster. I made a right turn and didn't notice anything except my calf was so tight I was limping. I stopped and tried to stretch it out. Didn't seem to be getting anywhere with that but did notice it tightening as I was cooling off. After stretching and trying to massage it for a few minutes, I figured I'd better get moving before it locked up on me altogether. I gingerly shuffled/gimped over the 2 miles back to the house. My self-assessment is that it's "just a muscle". Back at the house, I skipped the drills and started icing. Hope it's not a big deal. I've got intervals tomorrow.
PRE RUN
weight=167.0
POST RUN
water, multivitamin, oatmeal w/flax, chia seeds, brown sugar & 1% milk
Sent from my BlackBerry Wireless
Sunday, January 31, 2010
Training Schedule: January 31 - February 6
Proprioceptive Cue: Navel to Spine
SUNDAY - Rest
MONDAY - Base Run + Drills
8 mi.@ 7:38-8:29
2x20 sec. stiff-legged run
2x20 sec. running no arms
TUESDAY - 1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
4x1K intervals @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down @ 8:30-9:40
WEDNESDAY - Recovery Run
2-6 mi.@ 8:30-9:40
THURSDAY - Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
4.5 mi. tempo @ 6:32
1.5 mi. cool-down @ 8:30-9:40
FRIDAY - Recovery Run
2-6 mi.@ 8:30-9:40
SATURDAY - Endurance Run
16 mi.@ 7:38-8:29
SUNDAY - Rest
MONDAY - Base Run + Drills
8 mi.@ 7:38-8:29
2x20 sec. stiff-legged run
2x20 sec. running no arms
TUESDAY - 1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
4x1K intervals @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down @ 8:30-9:40
WEDNESDAY - Recovery Run
2-6 mi.@ 8:30-9:40
THURSDAY - Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
4.5 mi. tempo @ 6:32
1.5 mi. cool-down @ 8:30-9:40
FRIDAY - Recovery Run
2-6 mi.@ 8:30-9:40
SATURDAY - Endurance Run
16 mi.@ 7:38-8:29
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