Comebacks don't always go as planned..

After reading a recent article on Competitor.com about the Seven Habits of Highly Effective Runners, I've been reflecting on my first two months of 2015 training and my comeback from knee and IT band issues.  So it is safe to say that  things aren't going exactly as planned with my training.  The real good news is that I'm able to train and move much better than I could all fall.  I've had some workouts I've been pleased with, initiated racing again, and jumped in on some group runs.  The frustrating news is that the knee pain still exists from time-to-time, I have consistently had an annoying yet tolerable pain on the back of my heel, and I'm very reluctant to increase volume.

As runners and athletes I think we all agree, some running is better than no running.  But c'mon, I've got goals man!  As I think about goals, training, and running comfortably, I constantly think about the "what ifs." What if I could train more and harder?  What if I didn't have these ailments?  What if I had more time to train?  What if I had more ability?  The possibilities are endless.

So instead of focusing on what I can't do, I need to adjust my training expectations to reality.   The reality(at least for the near future) is that I can't run daily, I need to keep volume relatively low, I'm probably not going to bang out rocking times, and I just need to have fun with it.  In order to get better or make things happen I have to keep up with the strengthening exercises, take off days, cross training, stretch (we'll see), and stop comparing myself to others and just have fun doing what I love to do.

Tommy 5k Challenge

As I work to re-gain my running health and fitness, I've struggled with setting any goal other than to be healthy.  While my running health is still my priority, I had to set my sights on something unique.  After doing a recent PT/Strength Routine in my basement, I came up with a great idea..The Tommy 5k Challenge (I never was too keen on talking in the third person so I'll stop here). 

What is it?
Complete a 5k sub 17 and bench press 225 lbs at least once within 7 days of one another.

Why?
It would be pretty cool to throw down some heavy weight and run a respectable 5k in the same time period.

How?
Minimum of 1 to 2 PT/Strength  Sessions per week in my basement
Start doing a weekly speed work/pick-ups again for my runs
Stretch and work on flexible when possible

Time table to complete:
2015

Benchmarks:
17:30 5k at Super 5k on 2/1
1X3/195lbs on the bench on 2/15

At this stage of the game I think the biggest challenge for me will be the 5k.  A few things need to happen in order for me to get faster.  I need to run more, complete speed workouts, be pain free, and run a fairly flat course on a nice day.  If I'm able to achieve this goal, I'll continue to work on my running but will not try to lift much more than 225 for the risk of hurting myself.

If any of you out there would like to jump in on this challenge, please feel free to join me!  You can modify your goal based upon your own needs.  I have the bench in my basement for testing.

Things are getting better.

Super 5k. One of my favorites.

In an effort to prevent my blog followers from utter boredom,  I haven't been posting much lately.  So here is a brief update on my status as a runner and still wannabe triathlete.

-Still going to PT every couple of weeks and I am making progress.  Progress may be slow but it is there.  My physical therapist gave me a pretty cool car analogy today.  Here goes-"When a car is brand new, you don't really have to service it that much.  As the car gets older, you have to start servicing it more to make sure it's running correctly and prevent it from breaking it down.  Think of these exercises as maintenance for your body."

-Super 5k.  17:30.  First race in almost 6 months.  Not an impressive time but I'll certainly take it considering my lack of miles, speed work, and running in general (two weeks prior to the race I only ran a grand total of 7 miles).  Fun to get back out racing with WTAC.

-Running.  Despite some general soreness and tightness in my left knee, I'm doing okay.  Most runs are around 3-5 miles with Shara and the dogs at a solid clip.  Slowly trying to get light speed work in and longer runs up to 8 miles

-Moving forward.  Need to keep doing strengthening and PT exercises.  Stay away from any run longer than 10 miles for a long time..maybe forever!  Don't forget to take off days.  No dreams or aspirations of competing in anything long.  Healthy movement is more important to me. Looking forward to improving my times and getting back under 17 for the 5k.

Sending positive energy!
Tommy 5k