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.

..and we're off...shooting off the start with The Walker Clan

 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.