Tuesday, 2/6/13--Hills day with 55 others in 30 degree weather! Today was better than last week, but still not good enough. I started well enough, but ultimately managed only 16:37, 23 seconds faster than last week's time but 37 seconds slower than the first hill day 5 weeks ago. I have an another appointment with Ryan, the sports physical therapist.
Monday, 2/5/13--took the day off.
Wednesday, February 6, 2013
Sunday, February 3, 2013
I guess you can call it the 12-step program
Sunday, 2/3/13--
Despite yesterday's Sit 'N Kick workout, I made my way to the YMCA at 9:45AM for one of my Y workouts.
Despite yesterday's Sit 'N Kick workout, I made my way to the YMCA at 9:45AM for one of my Y workouts.
- 7:00 mile on the donut track
- Stretched for 5 minutes.
- 6:40 mile on the little oval
- Fly and arm curl machines for a total of 5 minutes
- 6:37 mile on treadmill
- Adduction machine and lat barn--5 minutes
- 6:30 mile on the little oval
- Military press and abduction machines--5 minutes
- 6:30 mile on the treadmill
- quad machine and leg press--5 minutes
- Stretched on the gym mats--5 minutes
- Went home
Saturday, February 2, 2013
Don't tell. I couldn't help myself.
10:00 AM; 20 degrees or so and slightly windy.
Despite the doctor's orders not to do a hard workout, I did just that. Don't tell. I couldn't help myself. My workout was Sit 'n Kick Reps: the workout as designed for a 2:00 800m high school runner is 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28), then jog 1200m between sets. My standing caveat: since I am not able to run 800 meters in 2:00 at this time, I modified the workout accordingly: 5x (400m @ 65 . . . rest 60-sec . . . 200m @ 30) with a 1200m jog between sets. I figured that it would be tough for me to hit these times, but I'd try.
Mile warm-up and good, slightly-longer-than-usual stretch.
After I cooled down a mile, I went home and did some of the stretches Ryan, the PT, prescribed. See, at least I did follow some of his orders.
- The first 400 was in 66 sec and required more effort than it should have. One minute rest. The 200 came in at 32 sec. (1200m jog--8:50)
- The second 400 would feel better but was the same time, another 66. One minute rest. The 200 came in at 31. (1200m jog--8:40)
- I ran the third 400 in 65, a little better. I was nearly in business. One minute rest. Feeling good, I thought I was going to drop a 30 for the 200. I came in at 31. (1200m jog--8:50)
- I planned to run 65 and 30 for repeat #4. I managed 65 and 31. (1200m jog--9:10)
- Fifth set: 65 and 29.
After I cooled down a mile, I went home and did some of the stretches Ryan, the PT, prescribed. See, at least I did follow some of his orders.
I am not sure I can follow the doctor's orders
Friday, 2/1/13--I had a 6:00 AM appointment with J. Ryan, a 20-something year old talented runner and clinician, at FLASH Physical Therapy. Yes, 6 AM! He assessed me pretty extensively and took me through a range of exercises, including tempo-pace treadmill running which he filmed.
The physical assessment revealed that I do have piriformis syndrome, along with some other issues, including uneven hips. The targeted massage and nerve gliding with a rope were great. In fact, I have these exercises, in addition to ball/foam roller work, on tap for this weekend--twice per day and then some. I found the session enormously helpful. Ryan mentioned that I can continue training but that I should avoid a hard workout this weekend. I am not sure I can follow the doctor's orders.
Even though this session--a generous initial evaluation--was 90 minutes or so, I am not sure I can commit to this weekly. $150 is fairly steep on this end, although I should feel very fortunate that I can kick out the dollars for this. (It's time to see whether health insurance will reimburse me for this, in whole or in part. Now where's the stamp and envelope?)
Thursday, 1/31/13--I made my way to the YMCA at 5:45AM to do a portion of my usual Y routine. I was feeling a little better after a mega stretch on Wednesday night. I ran a 7:00 mile on the donut track, stretched for 4 minutes, ran a 6:30 mile on the little oval, used the lat and fly machines for a total of 4 minutes, hopped on the treadmill for another 6:30 mile, used the military press and abduction machines, and then stretched for a minute. I went home fairly satisfied that I was feeling a little better than the previous couple of days.
Even though this session--a generous initial evaluation--was 90 minutes or so, I am not sure I can commit to this weekly. $150 is fairly steep on this end, although I should feel very fortunate that I can kick out the dollars for this. (It's time to see whether health insurance will reimburse me for this, in whole or in part. Now where's the stamp and envelope?)
Thursday, 1/31/13--I made my way to the YMCA at 5:45AM to do a portion of my usual Y routine. I was feeling a little better after a mega stretch on Wednesday night. I ran a 7:00 mile on the donut track, stretched for 4 minutes, ran a 6:30 mile on the little oval, used the lat and fly machines for a total of 4 minutes, hopped on the treadmill for another 6:30 mile, used the military press and abduction machines, and then stretched for a minute. I went home fairly satisfied that I was feeling a little better than the previous couple of days.
Wednesday, January 30, 2013
hills hard
Wednesday, 1/30--I stayed put and did 2 Rustin-plus loops, for a total of 4.4M in 32:06 (7:17 per mile pace). The first loop was in 16:40 (7:34 pace); the second loop was in 15:26 (7:00 pace)
Tuesday, 1/29--Hills day with 55 others in 36 degree weather! I am in a rut. It's official. Like last two weeks, I struggled today. Actually, I really struggled...and under the weight of probable injury. I had little energy to hit the hills hard. I managed only 17:00, a full minute slower than what I was able to do 3 weeks ago. That stinks. So worried am I that I am hurt that I plan to see Ryan, the sports physical therapist who runs with us.
Tuesday, 1/29--Hills day with 55 others in 36 degree weather! I am in a rut. It's official. Like last two weeks, I struggled today. Actually, I really struggled...and under the weight of probable injury. I had little energy to hit the hills hard. I managed only 17:00, a full minute slower than what I was able to do 3 weeks ago. That stinks. So worried am I that I am hurt that I plan to see Ryan, the sports physical therapist who runs with us.
Monday, January 28, 2013
I am concerned
Monday, 1/28/13--I took off today. I am concerned that I have piriformis syndrome. Everything I've read about what I am feeling in the upper hamstring and glute area leads me to this conclusion. My butt is killing me! As I write, I sit squarely (or "circularly") on a pair of blue Penn racquetballs. They feel like they are going toe-to-toe, or cheek-to-cheek with the golf balls that have become the interior of my buns. This is not good, folks. Not good. I have to see someone.
Sunday, 1/27/13--I competed at Glen Mills, deciding to make it a sprint day. The day would be more of a workout rather than a day to post fast times. I began with the 55m, thinking that it would be a good way to loosen me up. In lane 6 like last week, I had decent start. However, my top end speed ain't what it used to be. I did hold off a youngster and cruised to a 7.49 FAT, slower than last week's 7.44 FAT. At least the 7.49 felt better and was more relaxed than the 7.49.
Then there was the 400. I was in lane 5 with no one on my outside. I got out pretty well, but the youngster in lane 4 caught me 125 meters into the race, midway through the second turn. As we cut in after the cones, I found myself in 3rd place, right on the tail of the guy in 2nd. I hit the 200m in 26+, perhaps a little slower than my pace at the Armory in December--but that was to be expected given the poured rubber track surface. I found myself losing ground over the second lap as I tightened up. I managed only a 56.86, which puts my second lap about 30 seconds and my time 1.75 seconds slower than my season best. Oh well. The two ahead of me ran 54s.
I debated whether I would compete in the 200. I initially said that if my lane assignment was either lane 3 or 4 and/or I had someone to my outside that I would compete. Luck would have it that I was assigned lane 5 again and there was no one to my outside. What's more, like the other two races, I was in the fastest heat and running against youngsters. And the gun went off! I got out pretty well and lifted my knees on the backstretch. Going into the second turn I could feel two guys on my inside overtake me. I tried to stay relaxed as they passed. I posted 26.04 to their 25.50+ and 25.60+. I was .70 off my season best of 25.34 thus far.
Sunday, 1/27/13--I competed at Glen Mills, deciding to make it a sprint day. The day would be more of a workout rather than a day to post fast times. I began with the 55m, thinking that it would be a good way to loosen me up. In lane 6 like last week, I had decent start. However, my top end speed ain't what it used to be. I did hold off a youngster and cruised to a 7.49 FAT, slower than last week's 7.44 FAT. At least the 7.49 felt better and was more relaxed than the 7.49.
Then there was the 400. I was in lane 5 with no one on my outside. I got out pretty well, but the youngster in lane 4 caught me 125 meters into the race, midway through the second turn. As we cut in after the cones, I found myself in 3rd place, right on the tail of the guy in 2nd. I hit the 200m in 26+, perhaps a little slower than my pace at the Armory in December--but that was to be expected given the poured rubber track surface. I found myself losing ground over the second lap as I tightened up. I managed only a 56.86, which puts my second lap about 30 seconds and my time 1.75 seconds slower than my season best. Oh well. The two ahead of me ran 54s.
I debated whether I would compete in the 200. I initially said that if my lane assignment was either lane 3 or 4 and/or I had someone to my outside that I would compete. Luck would have it that I was assigned lane 5 again and there was no one to my outside. What's more, like the other two races, I was in the fastest heat and running against youngsters. And the gun went off! I got out pretty well and lifted my knees on the backstretch. Going into the second turn I could feel two guys on my inside overtake me. I tried to stay relaxed as they passed. I posted 26.04 to their 25.50+ and 25.60+. I was .70 off my season best of 25.34 thus far.
Saturday, January 26, 2013
I now have to decide
Sat, January 26--Drove to the Y with my family this morning. Did an easy 6:58 mile on the donut track, stretched pretty well, and then did another one in 6:57.
I did a bit more stretching, then went home. I now have to decide whether I will run the 800 or the 400 and later the 200 at tomorrow's meet at Glen Mills.
I did a bit more stretching, then went home. I now have to decide whether I will run the 800 or the 400 and later the 200 at tomorrow's meet at Glen Mills.
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