This week's theme is "in pursuit." So what am I pursuit off? Hot babes down by the beach? Naw, those pursuits take place in July and August. Achieving my running goals? Hey, I'm just happy to be out there. The State Police Foot Pursuit 5k? Well. This week I'm in pursuit of my running health. It may not happen over a week's time, but I'd like to get to the point where I don't have to worry about pain/tightness from preventing me from doing what I want to do. I'll continue to mix it up with the running, biking, and swimming. I'll even go to the chiropractor on a regular basis. My big goal is to feel really good by mid-June. I'm going to keep my head up and will continue to press on.
Sunday-RI State Police Foot Pursuit 5k, 1st, 16:55
GYM Team Competition: WTAC 1st
Results
The Foot Pursuit stands out as one of my favorite races. The atmosphere and post race party make this race a "must do" every year. Once again, I contemplated not even racing today due to my on-going IT Band/leg issues. The thought of an awesome 5k and running all of the WTAC cats just made me want to do it even more. So my attitude going into the race was, "just have fun and don't get hurt." After a nice warmup with the guys, it was game time. I lined up with Gazelle towards the front and sized up my competition. Hmm...looks like there could be some stiff competition today..and I saw a fit looking guy in a BAA Uniform. Well, here goes...
The gun went off and I made a clean start. Some young set a fast pace right off the bat and I wanted to be right in striking distance. After an early turn, we started a short uphill climb and I took the lead. At this point, I decided to just go for it. I immediately wondered if I made a mistake. It's better to be the hunter than the hunted, right? Whatever, run hard. I cruised through the mile in 516, was completely by myself, and felt pretty strong. The second mile was a beast. The small gradual hills and slight wind were kicking my butt. As I progressed through the two mile mark I didn't look at my watch, I just wanted to race and hold the lead. I felt winded, but also felt like I moving fast. Once we turned a long the sea wall, I felt like my turnover improved. The little kid in the passenger seat of the lead car kept fist pumping out the window at me. Along with this little guy's encouragement, there were some people cheering me on. The encouragement really helped and I wanted to push through the finish. As I crossed the line, I briefly noticed my time was 16:55. I was ecstatic to win this race (you guys know how much I love 5ks). My leg didn't act up too much and my time was okay considering my training as of late.
I connected up with the rest of my teammates as they crossed the finish line and knew we had the team competition locked up. I played with my space watch and found out that I ran my second mile in a weak 5:34. GPS showed my final mile as being a 511. Warmed down with a light jog with the guys prior to heading over to the post race festivities.
Props to:
Justin and Mike B. on their comeback races (17:34 and 21:09)
Gazelle on a very solid 17:54 and holding off competition very late in the race.
Crutch for showing up after tackling the TARC Monster the previous day (23:39)
Matthew on his new PR.
John Hammett Sr. on winning the 70+ Division in 24:16 (can I set this time as my goal when I hit 70 someday).
Monday-1000yd swim at 5 am at the Y with Gazelle.
Variety of drills and activities...the hardest activity of the morning was the 4X50yd repeats we did on minutes. Very good and challenging workout that was complete by 5:40 am.
Tuesday-4 miles with Lulu at a fast pace (average of 6:24/mile)
(632, 615, 630, 617). I was especially impressed with the final mile since it was mostly uphill. With the warmer weather coming, I need to make sure I'm not always hammering the pace with Lu. Followed this up with a 4X400 at H Field. (73, 72, 71, 70). It wasn't on purpose, but pulled some nice negative splits. I was tightening up a lot at the workout portion progressed. Finished with 15 minutes of stretching.
Tight schedule in the days ahead..ugh
Wednesday-5+miles running..first few solo and then picked up Lulu and ran over to my parents. Not only feeling the IT Band but also an annoying dull pain in the back of my heal.
Thursday-5 am swim..1100 yards of varying drills and distances.
Friday- 3 mile barefoot run on the beach with Lulu. It's funny how barefoot running bothers me less than running in sneakers. After the run, I went to the chiropractor. He did a few adjustments, mentioned I definitely have IT Band problems, and that I was very tender. Ended up getting some ultrasound and they put me on this full body vibration machine for 10 minutes.
After this, I quickly headed to chaperone a middle school dance...awesome.
Saturday-1100 yd swim..500 yd warmup, 400 yds in drills, 4X50 yd minute drills, and 150 yd warmdown before I got kicked out of the pool for a swim class. Can't I stay?? Help.
Busy day ahead and have no plans on running today with knee pain.
Totals:
Miles: 18
Lulu's miles: 10
Swim: 3X
Bike:0
Weights/Core/Stretch: 0
Chiro Visits: 1
Monday, April 29, 2013
Monday, April 22, 2013
April 21st through April 27th-Working out the Kinks
As I reflect on the first third of my training year, I immediately notice that I have not been able to establish any kind of consistency to my running routine. A good week here is followed up with a bad week there. The good thing for me is that I'm always motivated to run. If I can't run, I try to find other ways to challenge myself. So for this week, I'm going to run when I can and fill in the blanks with triathlon and strength training. I'm going to make a midweek decision on this weekend's State Police Foot Pursuit 5k down in Gansett. I hope to work out the kinks in time..
Sunday-
a.m. 1000+yds of swimming at the Y. Very solid workout.
p.m. 5k run with Lulu: 19:21 with pit stops!!! Wow
Stretch & Roll
Monday-
4.5 miles on Weekapaug Roads and down on the beach with Lulu.
We ended up running just under 7 minutes a mile, but with a swirling wind it felt like we were hammering most of the time.
Tuesday-
1000 yd swim with Gazelle at the Y.
We did a neat workout...300 yd warmup, 2X100 yd with flippers, 2X100 yd with leg thingy, 2X 50yd with kick board (very hard for me), 2X50 yd sprint, warmdown.
When we entered the pool area today, we were quickly informed that "Aqua Zumba" would be starting in 5 minutes. Our first thought was, "Oh man, now what?" The life guard quickly let us know that a few lanes would remain open, Gazelle and I ended up rocking out our laps to Ricky Martin and a number of other Latin Hits!! As I was struggling with the kick board drill, I contemplated sneaking away from the Gazelle and joining in on the zumba. !Hace Calor!
Wednesday-
Feeling really tight and uncomfortable on my left side..knee tightness and heal soreness resembling bursitis (I had issues with this about 5 years ago in the same spot). I also wanted to run today though so I could make a decision on the Foot Pursuit.
-3 miles pretty quick with Lulu.
-Biked a mile to HELL Field
-4X400m w/ 1 minute rest
75, 73, 73, 73, 73, 71, 72, 70
-Biked a mile home
(5 run, 2 bike)
At times, I felt tired during these reps and felt like I was going through the motions. I kept plugging through and ended up being fairly satisfied with my results. The point of the biking to just give my legs a break without being a total sissy.
Thursday: 0
A full zero..not fun.
Friday:
a.m. 900 yd swim with Gazelle at the Y. We worked on various strokes..great start to the day
p.m. 3 miles with Lulu through Weekapaug followed up by another visit to the chiropractor.
Saturday: 30 miles on the bike and a 3 mile run with Gazelle.
Awesome ride and run..during the run, my left calf/leg area started to tighten up a lot and it made me get concerned at the Foot Pursuit Race.
p.m. ate at Crazy Burger for the first time..had a salmon burger and fries!! yum
Totals:
Miles: 18.5
Lulu's Miles: 13.5
Swim: Close to 3000 yds.
Core/Stretch/Weights: not enough
Bike: 32 miles
Sunday-
a.m. 1000+yds of swimming at the Y. Very solid workout.
p.m. 5k run with Lulu: 19:21 with pit stops!!! Wow
Stretch & Roll
Monday-
4.5 miles on Weekapaug Roads and down on the beach with Lulu.
We ended up running just under 7 minutes a mile, but with a swirling wind it felt like we were hammering most of the time.
Tuesday-
1000 yd swim with Gazelle at the Y.
We did a neat workout...300 yd warmup, 2X100 yd with flippers, 2X100 yd with leg thingy, 2X 50yd with kick board (very hard for me), 2X50 yd sprint, warmdown.
When we entered the pool area today, we were quickly informed that "Aqua Zumba" would be starting in 5 minutes. Our first thought was, "Oh man, now what?" The life guard quickly let us know that a few lanes would remain open, Gazelle and I ended up rocking out our laps to Ricky Martin and a number of other Latin Hits!! As I was struggling with the kick board drill, I contemplated sneaking away from the Gazelle and joining in on the zumba. !Hace Calor!
Wednesday-
Feeling really tight and uncomfortable on my left side..knee tightness and heal soreness resembling bursitis (I had issues with this about 5 years ago in the same spot). I also wanted to run today though so I could make a decision on the Foot Pursuit.
-3 miles pretty quick with Lulu.
-Biked a mile to HELL Field
-4X400m w/ 1 minute rest
75, 73, 73, 73, 73, 71, 72, 70
-Biked a mile home
(5 run, 2 bike)
At times, I felt tired during these reps and felt like I was going through the motions. I kept plugging through and ended up being fairly satisfied with my results. The point of the biking to just give my legs a break without being a total sissy.
Thursday: 0
A full zero..not fun.
Friday:
a.m. 900 yd swim with Gazelle at the Y. We worked on various strokes..great start to the day
p.m. 3 miles with Lulu through Weekapaug followed up by another visit to the chiropractor.
Saturday: 30 miles on the bike and a 3 mile run with Gazelle.
Awesome ride and run..during the run, my left calf/leg area started to tighten up a lot and it made me get concerned at the Foot Pursuit Race.
p.m. ate at Crazy Burger for the first time..had a salmon burger and fries!! yum
Totals:
Miles: 18.5
Lulu's Miles: 13.5
Swim: Close to 3000 yds.
Core/Stretch/Weights: not enough
Bike: 32 miles
Sunday, April 14, 2013
April 14th through April 20th-Mixing it up
Mixing it Up.
Truthfully, this should be a big mileage week for me. The thought of warmer weather and being on vacation makes me think about all of these solid workouts I could potentially do. My body is telling me something else. Not being one to sit around, I think it's really important for me to mix it up with some biking, running, strength work, activities with Lulu, and maybe even a pool session. While it is never fun to be hurt or injured, I am motivated about doing my first triathlon this summer and know that my swimming and biking skills need work. Here is my opportunity..
Sunday, April 14th
Light 4 mile loop with Gazelle and Lulu from my house. This was Gazelle's final shakeout before he puts on a show in Boston. He looked fresh and ready to go. Based off of his current conditioning and a nice forecast, I think he is going to have a great race tomorrow. As for me, I was just happy to run. I had some leg tightness but nothing major. Nice run.
-Followed the run up with 20 minutes of yoga back bends, which felt really nice.
Monday, April 15th
Tree cutting in my yard followed by a1 hour bike ride on the hybrid.
Marathon Monday
Upon waking up, I immediately logged onto the Boston Athletic Association website to sign up for some Gazelle Tracking on my mobile phone. Since I had some serious yard work to complete, I knew that phone tracking was my best bet. Having watched Jeff run strong through winter and this spring, I knew he was going to have a big race in Boston. As Jeff's split updates came in on my phone, it looked liked things were going exactly as he planned. The final athlete tracker update listed Jeff as finishing the race in 2:56:16 (6:43 p/mile). Quite an impressive performance and a PR!!
Later in the afternoon things dramatically changed for the worse. Reports came in that two explosions occurred right near the finish line that seriously injured a large amount of people. The explosions were later to be determined to me bombs and the city went into mayhem. Through the rest of the night and beyond, details of the explosions and personal stories were shared through the news media. While I feel fortunate to not personally know anyone impacted by the bombing, I found that a college teammate of mine coached the little 8 year old boy who passed away in youth track. I still have a hard time believing that someone could do such an evil and horrific thing to completely innocent people. A bad day at a race usually ends up with an injury or DNF, but certainly not a terrorist attack. My heart goes out to all of those who have been impacted by this tragedy. The Boston Marathon and running world are stronger than this and will carry on.
Tuesday, April 16th
4 mile Weekapaug Loop (6:24 p/mile).
Weather was really nice.
My body was tight, but better than it has been over the last couple of runs. I tried on a brand new pair of Asics Gel 1170s and they felt great. I'm hopeful that the new sneakers might help me out a bit. I did some post run stretching and rolling. I tried this IT Rehab Routine but wasn't in love with it.
Wednesday, April 17th
1. 5k run with Lulu in 20:50..I let her set the pace..the run was a series of sprints and jogs..it was actually really fun. On a positive note, my leg was in decent shape. I had some tightness/soreness, but can't complain about my progress. I did some quick foam roll post run.
2. Biking with Gazelle (approx. 60 minutes including rides to and from Jeff's).
As Jeff recovers from his outstanding Boston effort, we decided to jump on the bikes and start working towards triathlon season. Being a newbie, I eat up whatever kind of information Jeff can offer me. We planned an easier spin through the roads of Misquamicut while we discussed the marathon, cycling, and triathlons. Unfortunately, Jeff's bike was giving him a really difficult time and he had to make three changes to a flat. While he was making the changes, I tried to pay close attention since I've never changed a bike tire before. After the third flat, we figured out the bike's tire was the real issue. It's never fun to have a flat, but if you are going to get one, today would have been the ideal day to get it. I'm looking forward to future rides, swims, and runs before tackling BI.
Thursday, April 18th
6+ miles through Weekapaug with Muddy on another beautiful spring morning. Had fun chatting it up about running and annoying injuries. I felt good throughout the run until the last mile or so when I began to tighten up. I really can't complain though, I was able to run three in a row. Time to take an off day tomorrow. Loving this awesome weather and April Break!
Friday, April 19th
a.m. 16 mile bike ride with Gazelle through Weekapaug, Misquamicut, and Watch Hill. It was fun cruising the local roads at a faster pace. It was foggy throughout the ride this morning, but still comfortable out. I haven't spend this much time on a bike since I was a kid. Need to find a way to keep it up once April Break ends!
p.m. IT Band Rehab Routine, followed by push-ups and light core work.
Saturday, April 20th
a.m. I woke to pouring rain this morning and had a planned run with the guys (Gazelle, Muddy, & Crutch) starting at 7 am. If these guys were anybody else, I'd be concerned about them canceling on me. But not these guys..I didn't check my phone for the "cancel" text because I know they love this stuff just as much as I do.. We then proceeded on a 8 mile scramble at a relaxed pace in Woody Hill and Wahanetta trails. Right around 6 miles, my left upper calf and quad area tightened up as expected. Besides the tightness, this was an awesome run!
p.m. 15 minutes of Aqua Jogging with Gazelle as we were waiting to lap swim. I haven't aqua jogged in years and did not remember that it is a pretty strenuous activity. We then hit the pool and did a series of laps totaling I think somewhere around 700 yds. We did a few of the following sequences ( warmup, 200 yd, 100 yd, 50 yd, drills, warmdown). My arms were spent by the end of this one. I also finally got a Y pass...now I have to get swimming!
Synopsis:
The Good: time on the bike, variety of training, improved weather, fun training runs, and my motivation level is high.
The Ugly: IT Band/leg issues, low mileage, poor form on bike and in the pool.
Totals:
Mileage: 25
Lulu: 7
Core/Stretch/Strength: 1:20 minutes
Bike: 3 hours
Swim: 1
Truthfully, this should be a big mileage week for me. The thought of warmer weather and being on vacation makes me think about all of these solid workouts I could potentially do. My body is telling me something else. Not being one to sit around, I think it's really important for me to mix it up with some biking, running, strength work, activities with Lulu, and maybe even a pool session. While it is never fun to be hurt or injured, I am motivated about doing my first triathlon this summer and know that my swimming and biking skills need work. Here is my opportunity..
Sunday, April 14th
Light 4 mile loop with Gazelle and Lulu from my house. This was Gazelle's final shakeout before he puts on a show in Boston. He looked fresh and ready to go. Based off of his current conditioning and a nice forecast, I think he is going to have a great race tomorrow. As for me, I was just happy to run. I had some leg tightness but nothing major. Nice run.
-Followed the run up with 20 minutes of yoga back bends, which felt really nice.
Monday, April 15th
Tree cutting in my yard followed by a1 hour bike ride on the hybrid.
Marathon Monday
Upon waking up, I immediately logged onto the Boston Athletic Association website to sign up for some Gazelle Tracking on my mobile phone. Since I had some serious yard work to complete, I knew that phone tracking was my best bet. Having watched Jeff run strong through winter and this spring, I knew he was going to have a big race in Boston. As Jeff's split updates came in on my phone, it looked liked things were going exactly as he planned. The final athlete tracker update listed Jeff as finishing the race in 2:56:16 (6:43 p/mile). Quite an impressive performance and a PR!!
Later in the afternoon things dramatically changed for the worse. Reports came in that two explosions occurred right near the finish line that seriously injured a large amount of people. The explosions were later to be determined to me bombs and the city went into mayhem. Through the rest of the night and beyond, details of the explosions and personal stories were shared through the news media. While I feel fortunate to not personally know anyone impacted by the bombing, I found that a college teammate of mine coached the little 8 year old boy who passed away in youth track. I still have a hard time believing that someone could do such an evil and horrific thing to completely innocent people. A bad day at a race usually ends up with an injury or DNF, but certainly not a terrorist attack. My heart goes out to all of those who have been impacted by this tragedy. The Boston Marathon and running world are stronger than this and will carry on.
Tuesday, April 16th
4 mile Weekapaug Loop (6:24 p/mile).
Weather was really nice.
My body was tight, but better than it has been over the last couple of runs. I tried on a brand new pair of Asics Gel 1170s and they felt great. I'm hopeful that the new sneakers might help me out a bit. I did some post run stretching and rolling. I tried this IT Rehab Routine but wasn't in love with it.
Wednesday, April 17th
1. 5k run with Lulu in 20:50..I let her set the pace..the run was a series of sprints and jogs..it was actually really fun. On a positive note, my leg was in decent shape. I had some tightness/soreness, but can't complain about my progress. I did some quick foam roll post run.
2. Biking with Gazelle (approx. 60 minutes including rides to and from Jeff's).
As Jeff recovers from his outstanding Boston effort, we decided to jump on the bikes and start working towards triathlon season. Being a newbie, I eat up whatever kind of information Jeff can offer me. We planned an easier spin through the roads of Misquamicut while we discussed the marathon, cycling, and triathlons. Unfortunately, Jeff's bike was giving him a really difficult time and he had to make three changes to a flat. While he was making the changes, I tried to pay close attention since I've never changed a bike tire before. After the third flat, we figured out the bike's tire was the real issue. It's never fun to have a flat, but if you are going to get one, today would have been the ideal day to get it. I'm looking forward to future rides, swims, and runs before tackling BI.
Thursday, April 18th
6+ miles through Weekapaug with Muddy on another beautiful spring morning. Had fun chatting it up about running and annoying injuries. I felt good throughout the run until the last mile or so when I began to tighten up. I really can't complain though, I was able to run three in a row. Time to take an off day tomorrow. Loving this awesome weather and April Break!
Friday, April 19th
a.m. 16 mile bike ride with Gazelle through Weekapaug, Misquamicut, and Watch Hill. It was fun cruising the local roads at a faster pace. It was foggy throughout the ride this morning, but still comfortable out. I haven't spend this much time on a bike since I was a kid. Need to find a way to keep it up once April Break ends!
p.m. IT Band Rehab Routine, followed by push-ups and light core work.
Saturday, April 20th
a.m. I woke to pouring rain this morning and had a planned run with the guys (Gazelle, Muddy, & Crutch) starting at 7 am. If these guys were anybody else, I'd be concerned about them canceling on me. But not these guys..I didn't check my phone for the "cancel" text because I know they love this stuff just as much as I do.. We then proceeded on a 8 mile scramble at a relaxed pace in Woody Hill and Wahanetta trails. Right around 6 miles, my left upper calf and quad area tightened up as expected. Besides the tightness, this was an awesome run!
p.m. 15 minutes of Aqua Jogging with Gazelle as we were waiting to lap swim. I haven't aqua jogged in years and did not remember that it is a pretty strenuous activity. We then hit the pool and did a series of laps totaling I think somewhere around 700 yds. We did a few of the following sequences ( warmup, 200 yd, 100 yd, 50 yd, drills, warmdown). My arms were spent by the end of this one. I also finally got a Y pass...now I have to get swimming!
Synopsis:
The Good: time on the bike, variety of training, improved weather, fun training runs, and my motivation level is high.
The Ugly: IT Band/leg issues, low mileage, poor form on bike and in the pool.
Totals:
Mileage: 25
Lulu: 7
Core/Stretch/Strength: 1:20 minutes
Bike: 3 hours
Swim: 1
Tuesday, April 9, 2013
April 7th through April 13th-Digging for Clams
Sunday, April 7th
WTAC Clamdigger 5k, 16:49, 1st
Results
Today marked the 32nd Annual WTAC Clamdigger Road Race. Due to the impact of Superstorm Sandy, the race locale was changed from down by the beach to the Avondale Preserve. To make things even more appealing to me, the distance had been changed from a 5 miler to a 5k. In the last couple of weeks, I looked towards the Clamdigger as a possibility for a solid, spring race. Unfortunately, right up until race day, I was feeling the after effects of the Big River Half Marathon. With leg inflammation, tightness, and some pain, I questioned whether or not I'd even be able to run it. Knowing it was a club race right in my backyard, I felt like I had to run in some capacity. As the morning of the race quickly approached, I decided I was going to give the race a go even if it meant being out for a jog. Prior to leaving the house, I threw on my compression socks, loaded up on some icy hot, and hoped for the best.
Once I arrived at Avondale, I immediately felt pumped. I quickly came across Muddy, Boumenot, Crutch, and Gazelle as we exchanged pleasantries and chatted it up about the race. I then warmed up with Gazelle, his boys, and WHS Runner Riyan for about two miles. I was feeling some light tightness but told myself to just ignore it at that point.
As we lined up at the start, I thought about my race strategy. Having not run much the last week and with the pain, I had no idea what I was in for once the gun went off. The race quickly got out and I was able to establish a comfortable, yet quick pace. As I came through the first loop of the preserve, Muddy and Mike assured me that I had a pretty comfortable lead. From there, I told myself to cruise and try to maintain distance between myself and the Gazelle. Having been in a number of races and training runs with him, I would never count the Gazelle out. I totally missed my mile split, but crossed through the 2 mile in about 10:43 and felt comfortable. At that point, I just wanted to close the race out and not get hurt. Trying to cruise through Avondale Boat Yard and Lotteryville, I felt a slight cramp come on, but figured it was no big deal. I was more concerned with the tightness that I was starting to feel on my left side. Once I crossed back into the preserve, I knew I was good to go. I crossed through the finish line in 16:49 and was completely thrilled with my unexpected results of the day. Shortly I finished, the Gazelle came cruising through and his boys weren't too far behind.
It turned out to be another great day and showing for Team WTAC. I was rewarded for my efforts with a unique trophy, 4 pints of Grey Sail Brew, and a beer cup. Considering my physical circumstances and that it was the Clamdigger, this was one of my most uplighting wins in awhile. While I know I can faster, I'll take this as a big confidence builder.
Warmed down for about 10 minutes with Crutch and will continue to run easy until I feel like myself again.
(6)
Monday, April 8th
Had a jammed packed day, but was able to fit in a quick 4 miles with Lulu and just under 7 minute pace.
Tuesday, April 9th
45 minutes of biking through Misquamicut on a beautiful late afternoon. It was nice to see the place coming back alive. Followed up with 15 minutes of stretching.
Wednesday, April 10th
6 miles..
1st 3 miles was a pretty hard run with Lulu and the second half of the run was at a moderate pace. I had pain/soreness the first mile, but it dissipated as the run progressed. Started to get sore/tight again around 5 miles..stretched and rolled when I arrived home.
Thursday, April 11th
a.m. 430 Club with Gazelle..Upon the start of this run I was immediately sore and uncomfortable. Like yesterday, I hoped the first mile would allow me to work out the kinks. Not happening today. As we proceeded a couple of miles into the run, the pain and tightness increased. I was hoping that a lighter pace and some jogging in place might help me out..but not today. I was embarrassed to have to bail on Jeff again and just generally frustrated with my physical condition.
Scheduled an appointment with the chiropractor for tomorrow. It might not be a bad idea for me to really start thinking about some physical therapy as well. I think this all stems from my hip flexor injury last summer since I haven't really been right since. (4 run, jog, walk)
p.m. Sets of pushups (100 total), pullups (50 total), and stretching..
Friday, April 12th
Another Weights/Core Day
3X (90 second plank, 20 ab curls, 15X135 bench press)
3X (1 minute punching bag, 3X dumbbell shoulder press,3X20 pushups)
3X (3X20 pushups, 3X10 row, 3X10 bridge)
I also went to the chiropractor today for the first time in 8 months. Upon examination, I was quickly informed that my pelvis was way off and that an adjustment should help. I described the pain I was feeling and was told that my issues were symptomatic of an IT band injury and the pelvis problems. The doctor felt that my big issue is my pelvis based off of my description of pain. Since the doctor is heading off on a vacation, I won't be back for two weeks. Hopeful that the adjustment will help me out, but one visit just seems like to quick of a fix. Should be interesting to see if the pain lessens, stays the same, or gets worse.
Saturday, April 13th
Approximately 15 mile bike ride through areas of Westerly (Airport Rd, Avondale, Watch Hill, Misquamicut, Weekapaug)..I actually stepped it up a notch today:
Normally Today
Mountain Bike Hybrid
Baseball cap on backwards Helmet
Headphones None
Sunglasses Sunglasses
The next step from here will actually be jumping on a road bike with all of the appropriate gear...Gazelle would be proud!
Totals:
Miles: 20
Lulu: 7
Bike: 1:45 minutes
Stretch/Core/Strength:1 hour, 40 minutes
YTD Mileage: 464
Lulu: 76
Synopsis:
Ups: Clamdigger, getting in some strength workouts, and taking the time to bike.
Downs: Thursday's failed run, soreness and pain, concern over the possibility of IT Band issues, mileage.
WTAC Clamdigger 5k, 16:49, 1st
Results
Today marked the 32nd Annual WTAC Clamdigger Road Race. Due to the impact of Superstorm Sandy, the race locale was changed from down by the beach to the Avondale Preserve. To make things even more appealing to me, the distance had been changed from a 5 miler to a 5k. In the last couple of weeks, I looked towards the Clamdigger as a possibility for a solid, spring race. Unfortunately, right up until race day, I was feeling the after effects of the Big River Half Marathon. With leg inflammation, tightness, and some pain, I questioned whether or not I'd even be able to run it. Knowing it was a club race right in my backyard, I felt like I had to run in some capacity. As the morning of the race quickly approached, I decided I was going to give the race a go even if it meant being out for a jog. Prior to leaving the house, I threw on my compression socks, loaded up on some icy hot, and hoped for the best.
Once I arrived at Avondale, I immediately felt pumped. I quickly came across Muddy, Boumenot, Crutch, and Gazelle as we exchanged pleasantries and chatted it up about the race. I then warmed up with Gazelle, his boys, and WHS Runner Riyan for about two miles. I was feeling some light tightness but told myself to just ignore it at that point.
 |
| ..and we're off...shooting off the start with The Walker Clan |
It turned out to be another great day and showing for Team WTAC. I was rewarded for my efforts with a unique trophy, 4 pints of Grey Sail Brew, and a beer cup. Considering my physical circumstances and that it was the Clamdigger, this was one of my most uplighting wins in awhile. While I know I can faster, I'll take this as a big confidence builder.
Warmed down for about 10 minutes with Crutch and will continue to run easy until I feel like myself again.
(6)
Monday, April 8th
Had a jammed packed day, but was able to fit in a quick 4 miles with Lulu and just under 7 minute pace.
Tuesday, April 9th
45 minutes of biking through Misquamicut on a beautiful late afternoon. It was nice to see the place coming back alive. Followed up with 15 minutes of stretching.
Wednesday, April 10th
6 miles..
1st 3 miles was a pretty hard run with Lulu and the second half of the run was at a moderate pace. I had pain/soreness the first mile, but it dissipated as the run progressed. Started to get sore/tight again around 5 miles..stretched and rolled when I arrived home.
Thursday, April 11th
a.m. 430 Club with Gazelle..Upon the start of this run I was immediately sore and uncomfortable. Like yesterday, I hoped the first mile would allow me to work out the kinks. Not happening today. As we proceeded a couple of miles into the run, the pain and tightness increased. I was hoping that a lighter pace and some jogging in place might help me out..but not today. I was embarrassed to have to bail on Jeff again and just generally frustrated with my physical condition.
Scheduled an appointment with the chiropractor for tomorrow. It might not be a bad idea for me to really start thinking about some physical therapy as well. I think this all stems from my hip flexor injury last summer since I haven't really been right since. (4 run, jog, walk)
p.m. Sets of pushups (100 total), pullups (50 total), and stretching..
Friday, April 12th
Another Weights/Core Day
3X (90 second plank, 20 ab curls, 15X135 bench press)
3X (1 minute punching bag, 3X dumbbell shoulder press,3X20 pushups)
3X (3X20 pushups, 3X10 row, 3X10 bridge)
I also went to the chiropractor today for the first time in 8 months. Upon examination, I was quickly informed that my pelvis was way off and that an adjustment should help. I described the pain I was feeling and was told that my issues were symptomatic of an IT band injury and the pelvis problems. The doctor felt that my big issue is my pelvis based off of my description of pain. Since the doctor is heading off on a vacation, I won't be back for two weeks. Hopeful that the adjustment will help me out, but one visit just seems like to quick of a fix. Should be interesting to see if the pain lessens, stays the same, or gets worse.
Saturday, April 13th
Approximately 15 mile bike ride through areas of Westerly (Airport Rd, Avondale, Watch Hill, Misquamicut, Weekapaug)..I actually stepped it up a notch today:
Normally Today
Mountain Bike Hybrid
Baseball cap on backwards Helmet
Headphones None
Sunglasses Sunglasses
The next step from here will actually be jumping on a road bike with all of the appropriate gear...Gazelle would be proud!
Totals:
Miles: 20
Lulu: 7
Bike: 1:45 minutes
Stretch/Core/Strength:1 hour, 40 minutes
YTD Mileage: 464
Lulu: 76
Synopsis:
Ups: Clamdigger, getting in some strength workouts, and taking the time to bike.
Downs: Thursday's failed run, soreness and pain, concern over the possibility of IT Band issues, mileage.
Sunday, April 7, 2013
March 31th through April 6th-ICY HOT
Oh man..Big River really did a job on me. Pre-race, I had it in my head that if I didn't go full throttle, I'd be fine. Turns out, it didn't matter. The soreness and tightness in left calf and right up to my hip was pretty strong right from when I finished the race up until late in the week. Rather than being able to highlight some great training runs, my focus this week was on my leg's inflammation and the use of tons of Icy Hot to mask the pain/irritation.
Sunday, March 31th
40 minutes of stretching, push-ups, and core work.
I hobbled around most of the day!
Monday, April 1st
Attempted to run...lasted 1 minute before I had to walk home.pril
More push-ups, weights, and core activity.
Tuesday, April 2nd
45 minute bike ride from Shore Road through Misquamicut.
Gazelle Sighting: 1
Wednesday, April 3rd
3 miles...I muscled my way through a short loop and had various periods of pain and tightness. I was happy to make it through the run without stopping. Stretched for 15 minutes afterwards.
Thursday, April 4th
Attempted to run and that nasty tightness made it hard for me to run...I made it two minutes. At this point, I had serious doubts I'd be running the Clamdigger 5k.
40 minute stretch, foam roll, and push-up routine. I banged out a ton of push-ups today.
Friday, April 5th
Light 2.5 mile run...tight, but happy to make it through.
Saturday, April 6th
Light 2.5 mile run...some tightness, but plan on giving the Clamdigger a go...even if I have to jog that badboy!
Miles: 8
Lulu's Miles: 0
Biking: 40 minutes
Core/Stretch: 2 hours
Overall, a really poor running week. The on-going tightness and soreness really concerns me. As fun as it is to run and race in the trails, my body can't handle them too much at this point. I'm going to try to increase my running, but will also listen to my body over the next couple of weeks.
Sunday, March 31th
40 minutes of stretching, push-ups, and core work.
I hobbled around most of the day!
Monday, April 1st
Attempted to run...lasted 1 minute before I had to walk home.pril
More push-ups, weights, and core activity.
Tuesday, April 2nd
45 minute bike ride from Shore Road through Misquamicut.
Gazelle Sighting: 1
Wednesday, April 3rd
3 miles...I muscled my way through a short loop and had various periods of pain and tightness. I was happy to make it through the run without stopping. Stretched for 15 minutes afterwards.
Thursday, April 4th
Attempted to run and that nasty tightness made it hard for me to run...I made it two minutes. At this point, I had serious doubts I'd be running the Clamdigger 5k.
40 minute stretch, foam roll, and push-up routine. I banged out a ton of push-ups today.
Friday, April 5th
Light 2.5 mile run...tight, but happy to make it through.
Saturday, April 6th
Light 2.5 mile run...some tightness, but plan on giving the Clamdigger a go...even if I have to jog that badboy!
Miles: 8
Lulu's Miles: 0
Biking: 40 minutes
Core/Stretch: 2 hours
Overall, a really poor running week. The on-going tightness and soreness really concerns me. As fun as it is to run and race in the trails, my body can't handle them too much at this point. I'm going to try to increase my running, but will also listen to my body over the next couple of weeks.
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