August 12, 2008
Yes, it had happen. I’d be lying if I said I wasn’t expecting something to happen. That should be obvious is my previous posts.
My guess is this is related to the plantar I’ve been playing with. My outisde toes and push off has been weak and I haven’t been doing the exercises I should. Today it was a little slippery and I stuck my foot in a part of concrete that was sticking out, pushed off a little off center and then felt a twinge in my right foot. After two miles under 7 min pace I was at the rock and decided to take it easier the rest of the way. So I decided to head back the same way, the way back was then jog/walk and once I hit 4th and Congress it was all walking.
Now it’s a matter of resting, figuring put the root cause and working it out. And just doing some light stuff at the gym to maintain my fitness.
August 5, 2008
Steve changed up the steady state run today. It was 4 miles easy followed by 4 progressively faster, and we had the go ahead to go faster than 1/2 marathon pace. I’ve decided that this week I’m going to back off on mileage since it’s been a good 8 weeks of continuous mileage increase. The new plan for the steady state run was a nice change to the routine.
On the way back on the four miles the goal was to run each mile faster by around 15 seconds for me. I don’t remember the exact splits but in the general ball park they went 6:50, 6:25, 6:10, 5:50 I think my 5k pr was somewhere right around a sub 6:00 pace so it was good to be able to get close to that on the last mile. I would plan for next week but who knows what Steve will have in store for us.
On the injury front the Plantar on the right foot is still there, no change for the better or worse, but I haven’t been regularly doing the exercises so I only have myself to blame.
August 3, 2008
Over the last couple of years there have been a couple of consistent on and off … not quite injuries but injuries waiting to happen. After years of running you’d think that I’d be better about being consistent but alas it’s only when things start cropping up that I tend to becoming regular about strength training etc.
The three things I’m playing with right now are:
- Runners knee in my right knee
- Calf issues in the left leg
- Plantar in my right foot (little bit in my left foot)
My runners knee is pretty much in check and I don’t tend to feel my knee at all as long as I stick to a very simple strength training regimen. My interior quad muscle on my right leg (no idea what the technical name is) is weaker than the rest of my quad so that tends to make my knee track incorrectly a little and so the pain. As long as I can get in single legged squats once a week (body weight or machine) that seems to keep this in check. Before this one crops back up I need to make sure I hit the gym once a week, I would say twice a week but I know I wont’ manage that.
My calf issues on my left leg are interesting. I remember when I was training with Carmen and Ricardo, Ricardo made a comment that when I push off on my left foot that right before toe off I tend to push out a little. Basically a slight twist with my heel pushing outward. So I’m pushing off at that point with my big toe and the toe next to it. I need to do some of the standard band exercises for shin issues to balance things out but the other thing is the same things I need to do for my plantar in my right foot.
My plantar in my right foot has been ongoing for a couple of weeks. Lisa looked at it and didn’t find any major issues and it hasn’t in any way impacted my running or form, just discomfort if I press into it. Yesterday was the first time I did the towel lift exercise; leg extended, grab the towel and pick it up with toes only and try and use all five toes. It was an eye opener that I really struggled doing this with my right foot, it took some real concentration. I then moved to my left foot where some of my toe off issues and soreness on the top of my foot area also related to weak muscles. On this foot it was much easier to lift the towel but I focused more on using my outer toes on the left foot. Hopefully doing this regularly will help.
I should have picked up on the issues with my foot muscles earlier. On longer and faster runs I’ve been getting blisters (nothing major but there) on the front of my toes. This is from scrunching them in on runs since I don’t have the necessary foot strength. The goal now is to get all this balanced out while we’re in this easier running phase and before we hit the speed work at the beginning of next month.
August 2, 2008
This was a week of trials and tribulations. It all really started last weekend. The 20 mile run last Saturday was one of the worst runs I’ve had in a long time and it was really a mental test. I needed that run that was just off that required a lot of focus so I’m glad I got through it. Then Saturday and Sunday were consumed by the Rogue Women’s Tri so no running … well apart from running back and forth on the run course checking on volunteers. I was wiped out so no running Sunday or Monday. That meant getting 70 miles in between Tuesday and today (Saturday).
Tuesday morning was the staple steady state which I managed to do, hit the last four miles around the 6:35 to 6:40 mark but the entire run required a lot of focus on my form and my right foot was slapping down too hard. That meant that rest of the week was all about keeping control of my running form. So 12 Tuesday, then 10 or so on Wednesday with the crew starting at Barton Springs. Thursday was around 16, I didn’t have a watch which was a little liberating but the run felt good overall. Then around 12 on Friday at a pretty easy and relaxed pace until I realized I needed to run a little faster to make it to work on time.
Today was the first 22 miler and this was completely different from last weeks 22. It was less humid and when the sun did come up there was some cloud cover so the humidity died down a bit but it didn’t warm up as much as it could have. The entire run was smooth, controlled and I kept to my general approach of long runs which is first third easy, on the slower side of easy pace, next third or more at what feels like a natural easy pace which I think tends to be between 7:35 and 7:45 for me and then try and pick up to the faster side of easy for the last 3 to 4 files. I ran 2 miles with another Team Roguer before the group started on the 20 mile run today, the 20 overall ended up being around a 7:45 pace so looking at my log it seems like things are on track.
One thing I am concerned about is my right foot, plantar problem is still there. It isn’t anything crazy painful but I need to really keep that in check and do the toe and foot strengthening exercises Lisa (massage therapist) suggested last Friday. Shame on me for not doing those yet. So today it’s about foot exercises and a golf ball to loosen out the soles of my feet.
July 20, 2008
After finishing the 18 mile run today I realized this is the first 18 mile run I’ve completed since I ran Boston in 2006. I didn’t know what to expect on this run since I just ran 16 miles on Thursday. I started out relatively easy, probably a little slower than 8:00 min/mile pace. Around mile 4 or 5 I felt like I was warmed up and had a comfortable stride so kept edging a little faster to what was probably closer to a 7:40 which I think is what my easy pace tends to hover around these days. It was good having Bruce, Wiley and everybody else to keep me from pushing. Once we were around 10 miles I did let myself go to the 7:30 to 7:40 pace and was closer to steady pace for the last 2 miles. Overall, as long as the distance was realy 18 miles I was around a 7:30 pace for the whole run which is what most of the weeks runs have been. This also marks the 60 mile per week point for me, in two weeks I’ll hopefully be at my 70 mile per week goal … as long as I don’t do something stupid or get injured between now and then.
Speaking of injuries, I’m getting the beginnings of planter in my right foot and my shins are a little sore when I touch them. So today I was glad that Advanced Rehab was at the Rogue Equipment store since they were able to work on my foot a bit. Once I got home I decided to ice my legs, shin etc so just need to try and stay on top of all of these aches and pains to avoid injury.