Four legged training partners

Most of my runs these days take place with one of my four legged friends below.  After being locked up for most of the day, these guys need a run just about as much as I do.  As soon as Shara or I throw the sneakers on, it's go time!  Most of the runs start off fast and furious.  Lulu runs at more of a natural pace while Riley runs like a mad man.  The fortunate part is they both can run at a solid clip.   While I enjoy running solo on occasion, I usually feel a sense of guilt if I don't bring one of my dogs with me.  Run on my four legged friends!

Lulu and Riley

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

PT and Florida

I haven't had anything noteworthy to write about over the past few months. I've been going to PT since the beginning of December and have been working on strengthening my knee and loosening up my IT band.  Progression has been slow but I am getting stronger.  For those of you who've done PT, you know that there is no glamour to any of the exercises.  The exercises are for strengthening but they also really point out weaknesses.  For example, the lack of strength and fatigue on my left side really stick out in comparison to doing the same exercises on the right side.

My greatest progress took place this past week while visiting Shara's parents for the holidays.  Without access to my normal resources, inability to sit still, and vacation plans, I ran more than planned (5 of the last 6 days) and left the Sunshine State unscathed.  I can't say I always felt comfortable but I wasn't in pain either.  Runs weren't more than 3 miles and the paces were controlled.

I still don't have a training or racing aspirations for 2015.  Mainly, I'd like to be healthy enough to enjoy running again.  Ending 2014 on a positive note!

Hartford/Update

Congrats to Gazelle, Shara, and Mike on some very strong performances at the Hartford!  It was inspiring watching you guys run out there in less than ideal conditions. 


The skinny on Hartford from these three:
-an age group winner
-a 2nd place age group winner
-3 Boston qualifiers.


As for my injury, I haven't really improved, but I haven't gotten worse either.  Lately, I've been having pain on my "good side" and I think it has been from overcompensation.  I've been to the chiro twice, done a fair amount of stretching, and done some 3 mile runs--with no significant changes.  As  a pre-caution, I've finally scheduled an appointment with an orthopedic.  It's time to really find out if it really is just muscular or if I have a bigger issue at hand.  In the meantime, I'll stay as active as possible.  I hate injuries.

I guess it's for the better..

NU Hartford Marathon 2014 Deferral Confirmati​on

Quick status update:

Still experiencing general knee tightness.  I wouldn't necessarily describe it as knee pain at this point.  The hardest part is not being active since the majority of my work outs consist of very boring stretching and some weight training.  On a positive note, I ran three consecutive days (Friday-1, Saturday-1, and today 2).  I'm heading to the chiropractor tomorrow for an "alignment."  It's been fun watching all of my endurance friends train and compete, but it also leads to frustration. I'm trying to be smart now and benefit in the long run (no pun intended, long runs caused this!)