good knee lift and an open stride

Sunday, 2-10-13--I did a little speedwork on Westtown School's track: 10x100.  I had actually planned to do 12, but I saw that I was running short on time.  I figured I'd start with 14s, then move down to 13s, then down to 12s. 

14.6
14.6
14.4 (2nd 200 of indoor 400 race pace)
14.4
13.5
13.5
13.6 (indoor 400 race pace)
12.6
12.6
12.4 (indoor 200 race pace)

Despite my heavy, tight legs suffering the brunt of periformis syndrome, I felt good by the third one.  I was relaxed and had good knee lift and an open stride.

I have to decide what the rest of my week will look like.

Saturday, 2-9-13--I went to the Y and did one of my usual routine, this time in the service of a recovery day.

Mile on donut track--7:00
stretch--4 min
Mile on donut track--6:45
lift--lat and fly (4:00)
Mile on treadmill--6:40
lift--arm curl, adduction machine (4:00)
Mile with my daughter (on track)--6:45
lift--leg press, military press

Home we go!

the race was topsy-turvy

Friday, 2/7/13--

I arrived at Ursinus at about 2:25, which gave me plenty of time to get registered and acclimated.   After a while, I warmed up a mile or so and stretched, with a focus on gluteous stretches and nerve gliding. Closer to my event I did some drills and a couple of 20 meter pick-ups.
My periformis was acting up to say the least.  In fact, I drove to the venue switching back and forth between cheeks.

My first event was the 60m at about 4:30 or so.  I was in heat 3, line 3.  The race went okay.  I got out reasonably well but I didn't execute the race very well.  I did not feel any pop, and I don't think I reached top-end speed, thus my 8.02.

My 800 would go off at 7:00 or so.  I was in heat 3 (of 4), "lane" 11 with a seed time of 2:08.2 (although I had submitted online a seed time of 2:07.79). Only 7-8 showed for the race.

I got out pretty well, cutting in rather quickly.  I found myself in third place pretty immediately.  I could see that there were contenders to my outside and feel that a couple were right behind me. They challenged me, going around me and cutting into my stride.  I think I reached the 200 in 31.  I was boxed in during the next lap and found myself locked up in elbows with the youngsters to my outside, as I was still in lane 1.  I even clipped somebody's heels.  I then went around him when the coast was clear.  I was probably at 63 for the 400.  The third lap saw me slow up for the same reason.  I was relaxed at least and plotting my next move.  I tried to push the fourth lap.  Knowing I had 100 meters to go , I decided I would wait until the last 60 meters to overtake the guy ahead of me.  And I did.  I got third, pleased with my show of strength on the homestretch but disappointed that the race was topsy-turvy.  I wish there had been a clock display like there was at the Delaware meet.

The winning time in my heat was 2:06.  I ran 2:09.92.
I think my splits were:
:31-
:63+(31+/:32+)
1:36+(33)
2:09+(33)
OR

31+
32+
33
33

Simple

Thursday, 2/7/13--Ran a simple Rustin-plus loop (2.2M) in 16:45.

Wednesday, 2/6/13--Therapy session with Ryan at FLASH Physical.

not good enough

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.

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.

1. 7:00 mile on the donut track
2. Stretched for 5 minutes.
3. 6:40 mile on the little oval
4. Fly and arm curl machines for a total of 5 minutes
5. 6:37 mile on treadmill
6. Adduction machine and lat barn--5 minutes
7. 6:30 mile on the little oval
8. Military press and abduction machines--5 minutes
9. 6:30 mile on the treadmill
10. quad machine and leg press--5 minutes
11. Stretched on the gym mats--5 minutes
12. Went home 

I guess you can call it the 12-step program. Runners Anonymous!

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.

1. 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)
2. 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)
3. 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)
4. I planned to run 65 and 30 for repeat #4. I managed 65 and 31. (1200m jog--9:10)
5. Fifth set: 65 and 29.

I averaged 65 for the 400 and 31 for the 200. I felt okay about this workout, but I wish I could've averaged 65 and 30 en route to 64 and 28.

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.