Since my last blog entry, I have made slow and steady progress with my injury. I have strained tendons in my upper leg and the doctor believes there may have been some small tears as well. The upside of the injury is that it will heal without any major medical treatment. The frustrating part of it all is time. If I could will my leg back to health, I would have been back out there two weeks ago. Unfortunately, injuries don't work like that. You have to be patient and wait...and wait.
The other upside to this whole thing is that I have been able to stay active. Through strength work, stretching, house projects, and hiking, I'd like to believe that I have not completely lost my cardiovascular fitness. With some tightness, I have even been able to join Kelsey for some light running the past couple of mornings. Even though I'm unsure when I'll be able to resume my regular training, progress is being made and I am putting one foot in front of the other.
Highlight of down time: camping in Lafayette State Park right smack in the middle of Franconia Notch. I was able do some pretty sweet exploring, hiking, and swimming in Lonesome Lake. It was my first time really camping and I had a blast.
Tuesday, July 31, 2012
Monday, July 16, 2012
July 15th through ???
Sunday, July 15th
0...still limping around. Did a bunch of push-ups and upper body strength stuff. A little better range of motion in my hip, but still cannot move leg well without pain.
Monday, July 16th
0..not much progress today...woke up with soreness. I did a whole mess of push-ups and some work with kettlebells. I'm really hoping the pain dissipates, so I can get back to running. Running the Bottone Mile tomorrow night is not an option and I'm bummed about it. Oh well.
Tuesday, July 17th
0...still have pain and limited mobility but better movement than yesterday. I was able to get yet another strength workout in..more chest work, pullups, abs, back work, and very light stretching. I've been careful not to bend the wrong way or use my legs. On a positive note, if I keep up this lifting stuff up, I can serve as the WTAC Bouncer.
Wednesday, July 18th
0..still sitting on the trash heap.
A whole bunch of push-ups and ab work.
Getting very itchy..
Thursday, July 19th
2 miles...20 minutes w/Lulu at Crandall Field. Picked this field to test things out because it's soft and I could stop at anytime, if necessary. Mixed results...Whenever I attempted to speed up, I'd feel a quick jab of pain in the upper leg area. If I ran very slowly and carefully, I was okay.
In addition to the jog, I did some hip-specific stretching, foam rolling, and heat/ice mix. By the end of the stretching, I did notice better mobility. Based on the symptoms and area of pain, I have self diagnosed the injury as a hip flexor strain. It's time for some Aleve and to get it checked out by a medical professional.
Friday, July 20th, Saturday, July 21st, Sunday, July 22nd, and unfortunately to be continued for a bit..on the disabled list.
On the DL..
Hoping this injury doesn't hurt my chances of WTAC re-signing me to a big contract next year.
Continuing on with strength workouts, light stretching, and any other way I can stay active without further hurting myself. Based on my chiropractor's diagnosis, I have a tendon strain in my hip. Unfortunately, tendons do not always heal quickly. I'm getting treatments a few days a week and will progress based upon how I feel. Keeping ice and heat on it.
It's almost been 10 days since I injured myself. I stil feel pain in the hip if I move it the wrong way or do too much, but have noticed progress. I really miss running.
0...still limping around. Did a bunch of push-ups and upper body strength stuff. A little better range of motion in my hip, but still cannot move leg well without pain.
Monday, July 16th
0..not much progress today...woke up with soreness. I did a whole mess of push-ups and some work with kettlebells. I'm really hoping the pain dissipates, so I can get back to running. Running the Bottone Mile tomorrow night is not an option and I'm bummed about it. Oh well.
Tuesday, July 17th
0...still have pain and limited mobility but better movement than yesterday. I was able to get yet another strength workout in..more chest work, pullups, abs, back work, and very light stretching. I've been careful not to bend the wrong way or use my legs. On a positive note, if I keep up this lifting stuff up, I can serve as the WTAC Bouncer.
Wednesday, July 18th
0..still sitting on the trash heap.
A whole bunch of push-ups and ab work.
Getting very itchy..
Thursday, July 19th
2 miles...20 minutes w/Lulu at Crandall Field. Picked this field to test things out because it's soft and I could stop at anytime, if necessary. Mixed results...Whenever I attempted to speed up, I'd feel a quick jab of pain in the upper leg area. If I ran very slowly and carefully, I was okay.
In addition to the jog, I did some hip-specific stretching, foam rolling, and heat/ice mix. By the end of the stretching, I did notice better mobility. Based on the symptoms and area of pain, I have self diagnosed the injury as a hip flexor strain. It's time for some Aleve and to get it checked out by a medical professional.
Friday, July 20th, Saturday, July 21st, Sunday, July 22nd, and unfortunately to be continued for a bit..on the disabled list.
Hoping this injury doesn't hurt my chances of WTAC re-signing me to a big contract next year.
Continuing on with strength workouts, light stretching, and any other way I can stay active without further hurting myself. Based on my chiropractor's diagnosis, I have a tendon strain in my hip. Unfortunately, tendons do not always heal quickly. I'm getting treatments a few days a week and will progress based upon how I feel. Keeping ice and heat on it.
It's almost been 10 days since I injured myself. I stil feel pain in the hip if I move it the wrong way or do too much, but have noticed progress. I really miss running.
Sunday, July 15, 2012
Fall Marathon..Could I pull it off?
So running a marathon is on my bucket list. Training for a marathon is another story. It has always been my preference to run and train for shorter distances. The 5k is my favorite event and I'm working towards getting back down to the times I could run in my early to mid 20s. However, after running random long runs over the past six months, I'm really starting to think it is time to give a marathon some serious thought. My basic goal would be to finish the race in under 3 hours. I'm looking at Hartford or the Newport Amica as race options.
If I decide to go for it, here are some things that I don't want to change:
-Keeping an average of 40 to 50 miles a week.
-Continuing speed workouts
-Working in a weekly strength workout
Here are some I would need to consistently do to get to the starting line prepared and healthy:
-Weekly long runs (eventually getting a 20 miler in there)
-Some type of stretching routine
Concerns I have:
-Getting slower at shorter distances
-Injury
So could I pull it off? Thoughts, insights, and recommendations would be appreciated.
If I decide to go for it, here are some things that I don't want to change:
-Keeping an average of 40 to 50 miles a week.
-Continuing speed workouts
-Working in a weekly strength workout
Here are some I would need to consistently do to get to the starting line prepared and healthy:
-Weekly long runs (eventually getting a 20 miler in there)
-Some type of stretching routine
Concerns I have:
-Getting slower at shorter distances
-Injury
So could I pull it off? Thoughts, insights, and recommendations would be appreciated.
Sunday, July 8, 2012
July 8th through July 14th
Sunday, July 8th
Incorporated a small workout into the mix after a late night
2 mile warmup from E. Providence to the Seekonk High Track
1600-400-400-200-200 (4:54, 65, 65, 30, 29)
1 mile warmdown
Short workout, but solid effort.
(5)
While walking around downtown Providence in the early afternoon, I came across the Amica Ironman 70.3 triathlon. While I did not see any of the swim or bike, I was witnessing a complete sufferfest. I did not get to see the leaders, but saw a number of other competitors. With high temps, there were very few athletes who looked comfortable or happy out there. Fun to watch people push through it and a cool atmosphere, but oh man!
Monday, July 9th
8ish.
First 6 miles on my own from my house, down to the Weekapaug Sand Trail, back on the beach, and then shot home. About an hour after finishing the run and "coffeeing up," I headed out for a couple more miles with the girls.
Tuesday, July 10th
Planned 0... I was chomping at the bit to go run, but lifted instead..push-ups, pull-ups, supermans, ab work, bench, light stretching..
It was nice to work with some weights for a change. I'd really like to incorporate more strength work into my routine.
Wednesday, July 11th
A.M- 3 miles easy with Lulu to Weekapaug Overlook and looped back up.
P.M.-Tom McCoy 3 Mile Fun Run..17:00..
Warming up, I immediately felt upper body soreness from my strength workout. Once the run started, I decided to shrug off the soreness and dig in. After going around the first corner, Jeff encouraged me to "go for it," so I did just that. I hit the mile in 5:14, which was a little faster than I wanted to be at a fun run. I slowed up a bit during the second mile and came across in 10:48...As I moved through the third mile, I continued to slow up and finished the 5k in 17 flat. Since I wasn't racing it, I was very happy with the effort. Took a nice ocean plunge afterwards.
Thursday, July 12th
7 miles of recovery..50 minutes.
Friday, July 13th
POP-oh no!
Track Workout at SHS with Jeff and Mike B.
2 mile warmup.
800-2X600-400
216, 141, 145-68-and pop.
While moving through this workout, I ended up pulling (I hope nothing more) a muscle in my hip. After the 600s, I was feeling some tightness. I moved through the first 400 with caution and finished right on pace at 68. Before the next rep, I was starting to really feel it but figured I'd work through the stiffness. I moved carefully off the start and felt/heard a pop after rounding the first corner. I immediately jumped off the track. After walking around for a bit, my range of motion did not improve and I had a tough time jogging on it. I watched Mike and Jeff finish up the workout and they both looked strong.
I'm hopeful that the injury is just a pull. Plan on resting up as much as possible over the next few days.
Saturday, July 14th
0...limping around. I figured I'd be able to deal somewhat with not running for a few days, but have am having trouble moving around in general. Not fun for an itch like me.
Weekly Mileage: 30
Most of the week went really well, but things came to a crashing halt on Friday. I was happy with my workouts (Sunday, Wednesday, and Friday) and that I finally added some strength work back in my routine. Truth is, injuries are inevitable in the sport of running. You just have to deal with them and play it smart when recovering.
My plans for the upcoming week remain YTD, but will hopefully involve movement.
Incorporated a small workout into the mix after a late night
2 mile warmup from E. Providence to the Seekonk High Track
1600-400-400-200-200 (4:54, 65, 65, 30, 29)
1 mile warmdown
Short workout, but solid effort.
(5)
While walking around downtown Providence in the early afternoon, I came across the Amica Ironman 70.3 triathlon. While I did not see any of the swim or bike, I was witnessing a complete sufferfest. I did not get to see the leaders, but saw a number of other competitors. With high temps, there were very few athletes who looked comfortable or happy out there. Fun to watch people push through it and a cool atmosphere, but oh man!
Monday, July 9th
8ish.
First 6 miles on my own from my house, down to the Weekapaug Sand Trail, back on the beach, and then shot home. About an hour after finishing the run and "coffeeing up," I headed out for a couple more miles with the girls.
Tuesday, July 10th
Planned 0... I was chomping at the bit to go run, but lifted instead..push-ups, pull-ups, supermans, ab work, bench, light stretching..
It was nice to work with some weights for a change. I'd really like to incorporate more strength work into my routine.
Wednesday, July 11th
A.M- 3 miles easy with Lulu to Weekapaug Overlook and looped back up.
P.M.-Tom McCoy 3 Mile Fun Run..17:00..
Warming up, I immediately felt upper body soreness from my strength workout. Once the run started, I decided to shrug off the soreness and dig in. After going around the first corner, Jeff encouraged me to "go for it," so I did just that. I hit the mile in 5:14, which was a little faster than I wanted to be at a fun run. I slowed up a bit during the second mile and came across in 10:48...As I moved through the third mile, I continued to slow up and finished the 5k in 17 flat. Since I wasn't racing it, I was very happy with the effort. Took a nice ocean plunge afterwards.
Thursday, July 12th
7 miles of recovery..50 minutes.
Friday, July 13th
POP-oh no!
Track Workout at SHS with Jeff and Mike B.
2 mile warmup.
800-2X600-400
216, 141, 145-68-and pop.
While moving through this workout, I ended up pulling (I hope nothing more) a muscle in my hip. After the 600s, I was feeling some tightness. I moved through the first 400 with caution and finished right on pace at 68. Before the next rep, I was starting to really feel it but figured I'd work through the stiffness. I moved carefully off the start and felt/heard a pop after rounding the first corner. I immediately jumped off the track. After walking around for a bit, my range of motion did not improve and I had a tough time jogging on it. I watched Mike and Jeff finish up the workout and they both looked strong.
Saturday, July 14th
0...limping around. I figured I'd be able to deal somewhat with not running for a few days, but have am having trouble moving around in general. Not fun for an itch like me.
Weekly Mileage: 30
Most of the week went really well, but things came to a crashing halt on Friday. I was happy with my workouts (Sunday, Wednesday, and Friday) and that I finally added some strength work back in my routine. Truth is, injuries are inevitable in the sport of running. You just have to deal with them and play it smart when recovering.
My plans for the upcoming week remain YTD, but will hopefully involve movement.
Tuesday, July 3, 2012
July 1st through July 7th
Planned down week
Sunday, July, 1st
4 miles from my house down to Misquamicut to meet family at the beach. The run was short, fun, hot, and fairly fast.
Monday, July 2nd
0
Stretched in the morning and hopped some rope for 20 minutes in the afternoon.
Day 4 of my electrical experiment.
Tuesday, July 3rd
5 miles easy at night.
Besides running, busy day!
Wednesday, July 4th
Camire's Firecracker 4 miler
22:18, 10th place
For me, this was a tough one. I felt flat from the second I woke up in the morning. The course was a roller and the conditions were very humid. Once I saw the WTAC Crew and Mike G., I was able to get a little pumped up. Once the gun went off, I tried to get into a smooth rhythm but could not get comfortable. Throughout the entire race, I tried to chase down Trail Series Champ Derek. During the last mile of the race I felt like neither of us had much left in the tank. I was hoping to muster up a sprint and make a move on him, but it wasn't happening.
Kelsey ran really well and finished in 28:19-Just a little over 7 minutes a mile.
The atmosphere of the race itself was awesome. Tons of talented runners, the race was well organized, and the prizes were pretty sweet. I'm going to chalk this one up to a tough day at the office and move on.
(5)
Thursday, July 5th
A.M-Very easy 3 mile jog with Kelsey and my cousin Pat heading out on my little trip.
P.M.-Fun and games in Block Island.
Friday, July 6th
Run 1: 5 mile in the afternoon at 6:30 pace. Hot.
Run 2: 3 miles easy with Kelsey.
Saturday, July 7th
6 miles like this: 5 minute warmup, 15X1 minute hard/1 minute easy, 5 minute cool down.
2.5 miles with Kelsey...feeling pretty beat by the end of this one. I was glad to get my running down prior to 9 am with the heat and humidity.
Weekly Mileage: 33 miles
The lower mileage was a nice break. Legs still felt heavy and slow all week. Despite the easy week, glad to be able to put two efforts in (Firecracker 4 miler and Saturday pick-ups). Hope to get back to a more normal routine this coming week.
Sunday, July, 1st
4 miles from my house down to Misquamicut to meet family at the beach. The run was short, fun, hot, and fairly fast.
Monday, July 2nd
0
Stretched in the morning and hopped some rope for 20 minutes in the afternoon.
Day 4 of my electrical experiment.
Tuesday, July 3rd
5 miles easy at night.
Besides running, busy day!
Wednesday, July 4th
Camire's Firecracker 4 miler
22:18, 10th place
For me, this was a tough one. I felt flat from the second I woke up in the morning. The course was a roller and the conditions were very humid. Once I saw the WTAC Crew and Mike G., I was able to get a little pumped up. Once the gun went off, I tried to get into a smooth rhythm but could not get comfortable. Throughout the entire race, I tried to chase down Trail Series Champ Derek. During the last mile of the race I felt like neither of us had much left in the tank. I was hoping to muster up a sprint and make a move on him, but it wasn't happening.
Kelsey ran really well and finished in 28:19-Just a little over 7 minutes a mile.
The atmosphere of the race itself was awesome. Tons of talented runners, the race was well organized, and the prizes were pretty sweet. I'm going to chalk this one up to a tough day at the office and move on.
 |
| WTAC CREW |
Thursday, July 5th
A.M-Very easy 3 mile jog with Kelsey and my cousin Pat heading out on my little trip.
P.M.-Fun and games in Block Island.
Friday, July 6th
Run 1: 5 mile in the afternoon at 6:30 pace. Hot.
Run 2: 3 miles easy with Kelsey.
Saturday, July 7th
6 miles like this: 5 minute warmup, 15X1 minute hard/1 minute easy, 5 minute cool down.
2.5 miles with Kelsey...feeling pretty beat by the end of this one. I was glad to get my running down prior to 9 am with the heat and humidity.
Weekly Mileage: 33 miles
The lower mileage was a nice break. Legs still felt heavy and slow all week. Despite the easy week, glad to be able to put two efforts in (Firecracker 4 miler and Saturday pick-ups). Hope to get back to a more normal routine this coming week.
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