Moving Forward-8/26-9/1

As runners, we are constantly chasing after goals.  Whether it be running your first marathon, trying to knock down a 10k PR, or running a specific number of miles in one week, we are all really just trying to move forward.  My current goal is simply: get healthy.  I'm happy to report that I've made some progress towards my goal this past week.  I haven't had any amazing runs, I barely ran consecutive days, and I didn't even run over 3 miles, but I am experiencing less soreness.

In an effort to motivate myself, I'm going to start logging my work back into my blog this week.  I'm going to throw it out there now, it's probably going to be some pretty boring stuff.  Here goes...

Sunday, August 26th

a.m.-pushups, core work, and light stretching

p.m.-A Homeowners Brick Workout...mowed the front lawn followed by a 3 mile run down to the Weekapaug Overlook and back.  This was the first run in a long time that I didn't have weird soreness throughout my legs.  My body is still compensating for my hip flexors, but I felt more like myself today.  Quick, light stretch afterwards.  Fingers crossed.

Monday, August 27th
a.m.-After a light stretch, ran a very easy 3 miles with Kelsey before work.  Felt tight and slightly sore after and didn't have time to stretch,
p.m.-pushups, curls, bent over rows, sit-ups.
I'm toying with the idea of running a third day in a row tomorrow.  I'll see how I feel in the morning.

Tuesday, August 28th
a.m.-15 minutes of stretching
p.m.-With the sun shining and warm temps, I really wanted to go for a run but decided to play things safe and jumped on the mountain bike.  I rode for 45 minutes through Watch Hill and Misquamicut and it was quite enjoyable.  It was somewhat of a surprise to see Misquamicut relatively vacant.

Wednesday, August 29th 
First day of school!
Roger Schonning 5k-17:58, 3rd

This race wasn't really planned, but I've always wanted to run this one and tonight I had the chance.    After waking up quite early this morning, I immediately felt trashed with a sinus headache and stomach pain (Hello, Allergy Season!).  I really didn't think too much about it, proceeded on with my work day, and came home just in time to get ready for the race.  As we arrived at the race, I saw the WTAC Crew all around.  The uniforms alone pumped me up!  Prior to the race, I was thinking about my game plan.  Do I go out really hard?  Do I run kind of easy early on and try to close out the race really strong?  I lined up with Muddy and Jeff and the gun went off!  I carefully shot off the line and settled in behind Muddy.  Deep down I knew I didn't have the fitness or feel to really push him.  Mentally, I told myself stay close and see what happens.  We cruised through the mile at around 5:15.  Wow!  Part of me was really happy about the split and another part of me was worried about tightening up and slowing way down.  Needless to say, I started to hurt around 1.5 miles.  Muddy had a solid lead on me and I was starting to worry about getting caught by a vicious road predator, The Gazelle (aka. Jeff).  Sure enough around two miles, I could hear a runner closing on me and it was Jeff.  Physically, I knew I couldn't respond to any move he made and knew I was in trouble.  As Jeff passed by me, we did a quick dab and he was off to the races.  While I never like getting beat, it was nice to see two of my teammates up ahead of me.  I closed out the race and was happy to finish below 18 minutes.  Nice to see Muddy win and Jeff PR (I think).  Kelsey also PRd in 20:44 and Dave cruised to a 22:30.

This race was fun and a step in the right direction (I didn't experience any hip pain, just tightness). Very well organized and I plan on being back at the starting line next year!

Thursday, August 30th
a.m.-quick 15 minute stretch before work.
p.m.-3.5 mile run from home to overlook, by the Weekapaug Inn (which is coming along quite nicely), and back around.  I was feeling especially tight today but felt good enough to get out there and wanted to run two days in a row,  As usual of late, I felt as smooth as sand paper.  Stretched for a bit after finishing up.   Plans for tomorrow are YTD.


Smooth as sand paper!!!

Friday, August 31st
a.m.-15 minutes of stretching
p.m.-45 minute bike ride from home, through Shore Road, crossed through Misquamicut Club, shot through Atlantic Ave, and then back home.  The cool thing about being on a bike is that you get to see a lot more in a short period of time.  After arriving home, did some light stretching/

Saturday, September 1st
a.m.-Approximately 4 mile run from home to the beach and back up.  Tight.  15 minutes of pushups and stretching when I arrived home.

Weekly Totals
Running Miles:17
Bike Time: 90 minutes
Stretching/Core Work/Weights: 95 minutes

Thoughts on the Training Process..Start thinking about your body

Having been a student of the sport of running for more than half of my life, I have either read or heard it all when it comes to training plans.  Here are some common ones I've heard through the years: The only way your going to have a break through is if you run high mileage (College & Literature), do speed workouts daily (high school), run on your toes (high school), cross-train more and train less (Runner's World), and so many more.

I've been sitting on the injury heap for about five weeks at this point.  Prior to my latest injury, I was working towards running times at various distances that I felt were respectable for my ability level.  I was also having a ton of fun (workouts, long runs, racing, camaraderie with teammates and fellow runners).  My training was basic and allowed to be race whenever I wanted.  When general soreness came about, I took notice and usually took rationale action.  All in all, things were going well.

Unfortunately for me, something was missing from my training plan.  Based upon my body and past issues, I should have known.  I'm a tight dude!  If I don't have some kind of on-going stretching regimen in my program, then I'm going to pay for it (probably on the left side of my body).  Maybe I should be going to a weekly yoga class or maybe I should take some time away from my running every week and work on improving my strength and flexibility.  Could my race performances improve?  Maybe.  Would I be less likely to get injured? Definitely.

I'm chomping at the bit to be out there training and racing, but my body isn't ready.  Moving forward, I plan on training smarter.  It isn't about completing a specific workout or hitting a certain number of miles in a week.  It's about creating a program that works!

It's easy for us runners to get caught up in training plans that are going to lead towards certain results.  Reality says that some training plan or magazine article is not going to speak to your individual training needs.  An Olympic Track Runner is different than you.  Think about it...the majority of us work full time jobs, have families and homes to take care, we don't have the world's best doctor's and physical therapist at our leisure for treatment and advice, and our world's certainly don't revolve around our next training run (even though we wish they did). Maybe you're a high mileage guy.  Maybe strength work should be a priority.  Maybe you are tight as a board like me.  Maybe you are a genetic freak who can handle whatever comes your way. The bottom line is that you need to constantly assess how you feel and determine your body needs.  By doing all the right things, let's minimize injury and stay in the game.

Happy Running