OBJECTIVE
easy run up to 7 mi. to test calf
ACHIEVED
7.18 mi.@ 7:46
5:25 AM 44° 77% 6 mph
I met today's run with eager apprehension. It was quite strange. In some ways, I felt like I was getting ready for a race. My plan was simply to ease my way over 6 or 7 miles to see how I felt. Hoping for no physical mishap along the way. Subconsciously, the plan seemed to be to prove that hadn't lost anything over the past 4 weeks. Chalk one up for the power of the subconscious mind! Not that my fitness was proven, hardly. But my head seemed bent on proving the point ... no matter what.
What does that mean? Well, it means I ran this one too hard. In the end it's fine but I went against my plan. I suspect this is a foreshadowing of things to come. I'm going to be fighting with myself over the next 7 weeks. Rationally trying to keep my irrational side from "proving something" every time I hit the road.
I probably over-assessed how I was "feeling" during this one. Trying to determine what has been lost and if anything was gained during my injury timeout. It seems my cardio is generally okay. I thought this is where I'd drop off. However, my legs felt like lead today. There was no spring in my step at all. What little speed I had trained into my legs seems to have "left the building". It's only one day and maybe I'm reading things wrong but that's what it felt like today.
Happy to be running again.
PRE RUN
POST RUN
weight = 165.5
water, multivitamin & Kashi GoLean cereal w/skim milk
Saturday, February 27, 2010
Friday, February 26, 2010
Thursday, February 25, 2010
OBJECTIVE
easy, easy run to test my injured left calf; hopefully get a full loop (3 mi.) if everything feels okay
ACHIEVED
3.01 mi.@ 8:09
7:47 PM 54° 73% 9 mph
After not feeling any issue with my calf over the past three days, I decided it was time for another test. I stopped at Memorial Park on the way home from work. It was a beautiful night and even better, I didn't have any issues with my calf. Not even the slightest niggle. This is surprising to me after Saturday's episode. But I'll take it. Once my calf held up for about a mile, I got caught up in trying to "feel" what I'd lost over the past 25 days. That was basically a stupid exercise but it didn't stop me from trying. I'll know where I'm at soon enough. I'm sure it will become abundantly clear ....
easy, easy run to test my injured left calf; hopefully get a full loop (3 mi.) if everything feels okay
ACHIEVED
3.01 mi.@ 8:09
7:47 PM 54° 73% 9 mph
After not feeling any issue with my calf over the past three days, I decided it was time for another test. I stopped at Memorial Park on the way home from work. It was a beautiful night and even better, I didn't have any issues with my calf. Not even the slightest niggle. This is surprising to me after Saturday's episode. But I'll take it. Once my calf held up for about a mile, I got caught up in trying to "feel" what I'd lost over the past 25 days. That was basically a stupid exercise but it didn't stop me from trying. I'll know where I'm at soon enough. I'm sure it will become abundantly clear ....
water running 122 minutes
10 min. WU
5 x (10 x (50 sec. all out / 10 sec. rest) w/ 2 min. easy)
12 min. CD
This one seemed a bit overwhelming before I got started. But once I got into it, it was manageable. I had a good workout. Had to remind myself to go "all out" a few times along the way but my stride rate never dropped below 158 per minute and was usually faster. The goal for my stride rate in the water is 156-160.
10 min. WU
5 x (10 x (50 sec. all out / 10 sec. rest) w/ 2 min. easy)
12 min. CD
This one seemed a bit overwhelming before I got started. But once I got into it, it was manageable. I had a good workout. Had to remind myself to go "all out" a few times along the way but my stride rate never dropped below 158 per minute and was usually faster. The goal for my stride rate in the water is 156-160.
Wednesday, February 24, 2010
elliptical 65 min.
10 min. WU
5 x (7 min. hard/3 min. easy)
5 min. CD
Did a really good job with my stride rate. Kept it around 170-180. Saw three people I know at the gym today. One wanted to talk the whole time during the last half of my workout. Still trying to decide if that was counterproductive.
Another day without anything noticeable from my calf. Starting to get ideas ... again ...?
10 min. WU
5 x (7 min. hard/3 min. easy)
5 min. CD
Did a really good job with my stride rate. Kept it around 170-180. Saw three people I know at the gym today. One wanted to talk the whole time during the last half of my workout. Still trying to decide if that was counterproductive.
Another day without anything noticeable from my calf. Starting to get ideas ... again ...?
Tuesday, February 23, 2010
Monday, February 22, 2010
Saturday, February 20, 2010
Tried Tabata intervals on my wife's old rickety stationary bike.
total time = 34 minutes
15 min. WU
8 x 20 sec. all out w/10 sec. rest
15 min. CD
Studies have shown this workout to dramatically increase VO2 max.
Kind of liked it. Short and intense. Covered 1.4 miles during my cumulative 2:40 blasts. I think that converts to around 31 mph. I'll incorporate these into my injury-based training program.
total time = 34 minutes
15 min. WU
8 x 20 sec. all out w/10 sec. rest
15 min. CD
Studies have shown this workout to dramatically increase VO2 max.
Kind of liked it. Short and intense. Covered 1.4 miles during my cumulative 2:40 blasts. I think that converts to around 31 mph. I'll incorporate these into my injury-based training program.
Fail
Except for feeling "fatigued" Friday evening, my calf has felt fine the past couple days. That convinced me that running today would be worth a try. I was scheduled to race a 10K. I knew it probably wouldn't be the best idea for my first run back to be a race but figured if I was feeling fine, a race would serve as a good benchmark.
After driving to Orchard, I picked up my packet and got ready in the car. I had given myself plenty of time. About 30 minutes before race time, I started on a super easy warm up. My plan was to gradually pick it up over about 2 miles. It was a beautiful morning and my calf felt fine. This was going to be a good day. My bliss was interrupted about 3/4 mile in. My calf was tightening ... in a hurry! The focal point is lower on my leg now; maybe 1 1/2 to 2 inches above my ankle. I'm wondering if my Achilles tendon connects in there ??? So now it was decision time. I had driven 60 miles to run this morning. Should I just go out and take it really easy? I could at least turn my 10K into a 5K if it was getting too bad. No, it wouldn't serve any point. I eased it back to my car, thought briefly about hanging out for the race festivities, decided against it and headed for home about 5 minutes before the races started. It was the right decision.
After driving to Orchard, I picked up my packet and got ready in the car. I had given myself plenty of time. About 30 minutes before race time, I started on a super easy warm up. My plan was to gradually pick it up over about 2 miles. It was a beautiful morning and my calf felt fine. This was going to be a good day. My bliss was interrupted about 3/4 mile in. My calf was tightening ... in a hurry! The focal point is lower on my leg now; maybe 1 1/2 to 2 inches above my ankle. I'm wondering if my Achilles tendon connects in there ??? So now it was decision time. I had driven 60 miles to run this morning. Should I just go out and take it really easy? I could at least turn my 10K into a 5K if it was getting too bad. No, it wouldn't serve any point. I eased it back to my car, thought briefly about hanging out for the race festivities, decided against it and headed for home about 5 minutes before the races started. It was the right decision.
Friday, February 19, 2010
65 min. elliptical
10 min. WU
5 x (7 min. hard/3 min. easy)
5 min. CD
Kept my stride rate and my heart rate better than ever today. Calf felt good most of the day yesterday until the evening when it felt "fatigued". That being the case, I decided to get back on the elliptical again this morning. Hoping today goes the same as yesterday: calf feels fine most of the day. Wondering if bouncing off the bottom of the pool during water running stresses the calf injury ... ?
If I have to stay in this "fitness-preservation-while-injured" mode much longer, I plan to incorporate Tabata intervals (see also LINK)into the mix.
Worried about losing fitness and speed.
May try racing tomorrow. It's risky but if my calf feels fine all day. I'll drive to Orchard in the morning. If I have a problem warming up or on the course, I'll pull out.
10 min. WU
5 x (7 min. hard/3 min. easy)
5 min. CD
Kept my stride rate and my heart rate better than ever today. Calf felt good most of the day yesterday until the evening when it felt "fatigued". That being the case, I decided to get back on the elliptical again this morning. Hoping today goes the same as yesterday: calf feels fine most of the day. Wondering if bouncing off the bottom of the pool during water running stresses the calf injury ... ?
If I have to stay in this "fitness-preservation-while-injured" mode much longer, I plan to incorporate Tabata intervals (see also LINK)into the mix.
Worried about losing fitness and speed.
May try racing tomorrow. It's risky but if my calf feels fine all day. I'll drive to Orchard in the morning. If I have a problem warming up or on the course, I'll pull out.
Thursday, February 18, 2010
Tuesday, February 16, 2010
60 min. water running
ladder
10 min. WU
1-2-3-4-5-5-4-3-2-1 min. hard w/ 1 min. easy
10 min. CD
Counted strides during the whole ladder today. My stride rate isn't fast enough which is why water running has been feeling easy to me. By definition, this means my heart rate hasn't been high enough to get the cardio workout I need. None of this is good news. Even when I verified over and over again that I was around 135-140 strides per minute, I couldn't seem to do anything about getting it up to the 156-160 that I need it to be.
Similarly, I was around 150-160 strides per minute on the elliptical yesterday. This isn't bad but it's not the 170-180 that I need to be hitting.
ladder
10 min. WU
1-2-3-4-5-5-4-3-2-1 min. hard w/ 1 min. easy
10 min. CD
Counted strides during the whole ladder today. My stride rate isn't fast enough which is why water running has been feeling easy to me. By definition, this means my heart rate hasn't been high enough to get the cardio workout I need. None of this is good news. Even when I verified over and over again that I was around 135-140 strides per minute, I couldn't seem to do anything about getting it up to the 156-160 that I need it to be.
Similarly, I was around 150-160 strides per minute on the elliptical yesterday. This isn't bad but it's not the 170-180 that I need to be hitting.
Monday, February 15, 2010
65 min. elliptical
Focused on my stride rate today. Realized that I've probably been sandbagging all of my rehab workouts. Not good.
It's been two weeks now since my calf injury. I'm still not ready to run on roads. However, there is promise. For several hours over the weekend, there was no noticeable issue with my calf. It got me thinking about trying a road run again but with 63 days to Boston I can't make the mistake of making the attempt too early. Also, most of the day on Sunday, my calf was reminding me that everything isn't "all right".
There are many frustrating aspects to this situation. One is that without being able to strictly follow the training plan; I feel aimless. Sure I'm trying some haphazard substitute workouts but it's clear they aren't the same. For now my plan is to run again when I feel nothing in my calf. I have a secret hope that my first time back on the road is this coming Saturday for a scheduled 10K. It's a time trail and might give me some kind of gauge as to where I'm really at from a fitness standpoint. Between now and then, it's the elliptical and the pool.
Focused on my stride rate today. Realized that I've probably been sandbagging all of my rehab workouts. Not good.
It's been two weeks now since my calf injury. I'm still not ready to run on roads. However, there is promise. For several hours over the weekend, there was no noticeable issue with my calf. It got me thinking about trying a road run again but with 63 days to Boston I can't make the mistake of making the attempt too early. Also, most of the day on Sunday, my calf was reminding me that everything isn't "all right".
There are many frustrating aspects to this situation. One is that without being able to strictly follow the training plan; I feel aimless. Sure I'm trying some haphazard substitute workouts but it's clear they aren't the same. For now my plan is to run again when I feel nothing in my calf. I have a secret hope that my first time back on the road is this coming Saturday for a scheduled 10K. It's a time trail and might give me some kind of gauge as to where I'm really at from a fitness standpoint. Between now and then, it's the elliptical and the pool.
Saturday, February 13, 2010
2:15 elliptical
My first bout with the elliptical. After 10 minutes getting used to the machine, I just did a "quick" 60 minutes. I took a brief intermission (bathroom break) then hopped back on for 60 minutes of intervals. Closed it out with a 5 minute warm down in reverse. Throughout the workout, I used the on-board heart rate monitor. My high was 147 and the average was only 121. Who knows ...?
My first bout with the elliptical. After 10 minutes getting used to the machine, I just did a "quick" 60 minutes. I took a brief intermission (bathroom break) then hopped back on for 60 minutes of intervals. Closed it out with a 5 minute warm down in reverse. Throughout the workout, I used the on-board heart rate monitor. My high was 147 and the average was only 121. Who knows ...?
Friday, February 12, 2010
60 min. water running
ladder
10 min. WU
1-2-3-4-5-5-4-3-2-1 min. hard w/1 min.easy
10 min. CD
Thoughts ...
I'm sure these water running workouts are better than staying in bed but not as good as a road running workout. Trouble is that I have no idea where they fall on the spectrum. Is it the equivalent of taking a walk around the block? Or more like a good "base run". I have no idea! And that's frustrating.
Each morning last week upon waking my calf was noticeably improved over the previous day. That progression seems to have slowed dramatically this week. I may be sitting on a healing plateau, if there is such a thing.
It's not time yet but probably just around the corner for me to consider revising my goals for Boston. After missing tomorrow's long run, I will have lost 6 key workouts right in the heart of my training. This can only hurt my performance on race day.
ladder
10 min. WU
1-2-3-4-5-5-4-3-2-1 min. hard w/1 min.easy
10 min. CD
Thoughts ...
I'm sure these water running workouts are better than staying in bed but not as good as a road running workout. Trouble is that I have no idea where they fall on the spectrum. Is it the equivalent of taking a walk around the block? Or more like a good "base run". I have no idea! And that's frustrating.
Each morning last week upon waking my calf was noticeably improved over the previous day. That progression seems to have slowed dramatically this week. I may be sitting on a healing plateau, if there is such a thing.
It's not time yet but probably just around the corner for me to consider revising my goals for Boston. After missing tomorrow's long run, I will have lost 6 key workouts right in the heart of my training. This can only hurt my performance on race day.
Thursday, February 11, 2010
Wednesday, February 10, 2010
OBJECTIVE
test injured left calf up to 6 mi. (very easy)
ACHIEVED
1.12 mi.@ 9:06
In a surprise to no one, I ventured out to test my left calf ... too early. I could have kept going but it was clear that it's still weak and healing. Decided the risk outweighed any potential benefit and shut it down.
(It was nice to be outside and on my feet again ... if only for a few minutes ....)
PRE RUN
weight = 164.5
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
test injured left calf up to 6 mi. (very easy)
ACHIEVED
1.12 mi.@ 9:06
In a surprise to no one, I ventured out to test my left calf ... too early. I could have kept going but it was clear that it's still weak and healing. Decided the risk outweighed any potential benefit and shut it down.
(It was nice to be outside and on my feet again ... if only for a few minutes ....)
PRE RUN
weight = 164.5
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
Monday, February 8, 2010
60 min. water running
10 min. WU
Ladder 1-2-3-4-5-5-4-3-2-1 min. hard each followed by 1 min. easy
Water is something like 800 times as dense as air. This quality results in a few things when it comes to water running versus running.
First, the pressure put on the body by the water increases the volume of blood returning to the heart. This allows the heart to pump more blood with each beat. Essentially it's a forced efficiency. The net result is that the heart doesn't have to work as hard even though it is under the exact same "work conditions". This partially explains why I've felt like water running is "easy".
Second, an efficient number of strides per minute on land is 180 strides per minute (elite marathoners will hit around 192). However, the density of the water makes turnover more difficult. I've read that 180 on land equates to about 160 in the water.
Third, the body's natural buoyancy seems to make certain aspects of water running easier. This is just my observation and I don't really know how to explain it much better than that.
The quality of today's workout was better than the prior two workouts. The ladder workout out pretty good. And I focused on keeping my stride count at 160 per minute. I didn't find this to be hugely difficult physically although I was pushing harder than I usually have in the pool. I did find it very challenging mentally. I kept finding myself slipping back into a state of "going through the motions". I'll continue to work on it.
My calf continues to improve. I was imagining getting back out on the road ... maybe sometime this week. As I walked to the car from the pool, I was reminded that it's still too early. The soreness in my calf seems to have "moved". Instead of being squarely in the center of my calf, the focal point is now on the outer edge of the mid-calf. I find this interesting. I'm wondering if this is where the "real" injury is and it's just the last to fully heal. An unrelated theory is that the massage therapist bruised it on Friday .... Who knows?
10 min. WU
Ladder 1-2-3-4-5-5-4-3-2-1 min. hard each followed by 1 min. easy
Water is something like 800 times as dense as air. This quality results in a few things when it comes to water running versus running.
First, the pressure put on the body by the water increases the volume of blood returning to the heart. This allows the heart to pump more blood with each beat. Essentially it's a forced efficiency. The net result is that the heart doesn't have to work as hard even though it is under the exact same "work conditions". This partially explains why I've felt like water running is "easy".
Second, an efficient number of strides per minute on land is 180 strides per minute (elite marathoners will hit around 192). However, the density of the water makes turnover more difficult. I've read that 180 on land equates to about 160 in the water.
Third, the body's natural buoyancy seems to make certain aspects of water running easier. This is just my observation and I don't really know how to explain it much better than that.
The quality of today's workout was better than the prior two workouts. The ladder workout out pretty good. And I focused on keeping my stride count at 160 per minute. I didn't find this to be hugely difficult physically although I was pushing harder than I usually have in the pool. I did find it very challenging mentally. I kept finding myself slipping back into a state of "going through the motions". I'll continue to work on it.
My calf continues to improve. I was imagining getting back out on the road ... maybe sometime this week. As I walked to the car from the pool, I was reminded that it's still too early. The soreness in my calf seems to have "moved". Instead of being squarely in the center of my calf, the focal point is now on the outer edge of the mid-calf. I find this interesting. I'm wondering if this is where the "real" injury is and it's just the last to fully heal. An unrelated theory is that the massage therapist bruised it on Friday .... Who knows?
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