right.. gently does it, plus lots of biking, plus lots of icing and physical therapy. my leg does feel better and the physical therapy will hopefully help it recover without breaking down again. I'm stick to short runs for the next week and a half at least (more than 8 or maybe 10 miles).
Sat 27 - 7 easy
Sun 28 - 3 easy (plus 30mile bike ride)
Mon 29 - 7 easy (plus 60mile bike ride)
Tue 30 - 6 easy (plus 60min exercise bike in gym and 30mins core)
Wed 31 - 8 easy (plus 20min exercise bike in gym and 20minutes upper body weights)
track tonight... just going to do some easy mileage and maybe 8 X 100 strides.
Bike has punctures already so will fix them this evening and bike to and from work (16miles) tomorrow.
it's been long enough now that I'm starting to get a desire back again to work my tits off in the gym and on the bike and out running. I'm going to buckle down and focus on a solid 5 weeks of training before taking a weekend off in the middle of july (trip to outer banks - which will probably be loads of running anyway.. but plus loads of drinking and food too).
Getting back into things.
Wednesday, May 31, 2006
Friday, May 26, 2006
getting me some PT
off to see physcial therapist this morning. everything I'm doing is obviously enough because i keep making the same mistakes. need to get somebody to help me understand what the problem is and fix this, rather than keeping on breaking down - icing and the strength work i'm doing and rest obviously isn't fixing the source of the problem.
so a physical therapist will hopefully help me... hopefully.
so a physical therapist will hopefully help me... hopefully.
Thursday, May 25, 2006
shin still not happy, neither am I, and getting a bike to reduce time spent in sitting in my car - going to bike to work
Track last night. Shin reacted a little, but enough to really annoy me. This injury just doesn’t seem to want to heal. And I felt so terribly out of shape on the 3 intervals of 1000 I did/ Lungs were tight and I felt heavy and it was really a struggle. It’s depressing how quickly you lose fitness once you stop training properly. I need to just stop doing any fast runs and build up to a point where I can go out and run on the trails for 90minutes without being concerned about re-injuring myself. Getting a bicycle this Friday… plan on commuting to work two to three times a week at first and then, if I can sort it all out with running training as well, try and commute to work everyday and use my car less… Need to burn off all of the energy I wake up with every morning. Also need to find a way to keep me sane when I’m not able to run as much as I’d like to.
Looking forward to biking all memorial day weekend to get out and see the world and also test the routes to work from home. On days when I’m only doing 6 or 8 in the morning I’ll bike to work, and if my run is 12 or 15 miles then I’ll probably drive in. Don’t know how it’ll work out with carrying lunch and how hot it’ll be in the summer and carrying clothes or storing clothes at work and storing lunch at work etc. etc. but that’s all part of the fun of it I suppose… working all of those things out. I can get to work pretty much all on bike paths – down rock creek – over that route 66 bridge – along W&OD railroad and then up to Tyson’s. This works out at about 16 miles I think. The route to work is less than 12 if I go on the roads and go directly west from my house across town and take the chain bridge and then just cycle along chain bridge road. It’ll be fun trying out both routes this weekend.
Looking forward to biking all memorial day weekend to get out and see the world and also test the routes to work from home. On days when I’m only doing 6 or 8 in the morning I’ll bike to work, and if my run is 12 or 15 miles then I’ll probably drive in. Don’t know how it’ll work out with carrying lunch and how hot it’ll be in the summer and carrying clothes or storing clothes at work and storing lunch at work etc. etc. but that’s all part of the fun of it I suppose… working all of those things out. I can get to work pretty much all on bike paths – down rock creek – over that route 66 bridge – along W&OD railroad and then up to Tyson’s. This works out at about 16 miles I think. The route to work is less than 12 if I go on the roads and go directly west from my house across town and take the chain bridge and then just cycle along chain bridge road. It’ll be fun trying out both routes this weekend.
Monday, May 22, 2006
Shin reacted on Saturday long run…
Shin reacted on Saturday long run…
Probably pushing myself a bit too much too soon… my shin sort of reacted badly on my Saturday run. Same problem as normal… I wasn’t going too fast, but it just seems that after about an hour on my feet it started to get a little tight; asking for attention. Then it started to pull a bit and hurt more and more and as this is a tear, and as I tried running through it before, I know that once it starts to hurt it just keeps hurting more and more and I do more damage. The greater the amount of damage the longer it takes not running afterwards before I can run again. I pulled out of the run after about 12 miles (I’d done a stealth 8 before the slr 12 – I’m stupid and stubborn and under estimate how much damage I must’ve done to my shin). Getting back to my car was a long 3 or 4 miles of walking interspersed with very light jogging… took off my shoes and jogged barefoot through some sections of grass which seemed to hurt less… but then I was moving very slowly. Once injured, that pretty much blew the rest of my weekend. Overate, Sunday didn’t exercise at all. Thought a lot about extreme measures and reactions to the situation – purchase a bike and cycle the 15 miles to work everyday to try and keep my bodyweight down (stopping the overeating might do the trip methinks) – seeing a doctor – seeing a physical therapist… whereas I know the right plan of action and just need to hit myself over the head for being an undisciplined plonker for not doing the right things – cross train twice a day; eat healthy and a few calories less than a need everyday, but not seriously under or seriously over and not bad comfort fatty foods – lots of icing – lots of stretching – weight work – core work – and then when I can run I need to run singles and not doubles – run on trails and not on concrete – run maybe 40 or 50 miles a week at first and take one or two days off running a week and then, when I’ve gotten myself a base, I can start increasing the amount of running I do. Too much too soon is my problem and my fault right now.
If this thing doesn’t sort itself out soon I’ll probably have to have an MRI to work out exactly what I dealing with. Oh, and lost of rest.. I need tog et myself to bed early and sleep lots and just get this fixed cause, really, it’s been far too long. I need to be able to see an end to it… I’ve been injured for months now.
Probably pushing myself a bit too much too soon… my shin sort of reacted badly on my Saturday run. Same problem as normal… I wasn’t going too fast, but it just seems that after about an hour on my feet it started to get a little tight; asking for attention. Then it started to pull a bit and hurt more and more and as this is a tear, and as I tried running through it before, I know that once it starts to hurt it just keeps hurting more and more and I do more damage. The greater the amount of damage the longer it takes not running afterwards before I can run again. I pulled out of the run after about 12 miles (I’d done a stealth 8 before the slr 12 – I’m stupid and stubborn and under estimate how much damage I must’ve done to my shin). Getting back to my car was a long 3 or 4 miles of walking interspersed with very light jogging… took off my shoes and jogged barefoot through some sections of grass which seemed to hurt less… but then I was moving very slowly. Once injured, that pretty much blew the rest of my weekend. Overate, Sunday didn’t exercise at all. Thought a lot about extreme measures and reactions to the situation – purchase a bike and cycle the 15 miles to work everyday to try and keep my bodyweight down (stopping the overeating might do the trip methinks) – seeing a doctor – seeing a physical therapist… whereas I know the right plan of action and just need to hit myself over the head for being an undisciplined plonker for not doing the right things – cross train twice a day; eat healthy and a few calories less than a need everyday, but not seriously under or seriously over and not bad comfort fatty foods – lots of icing – lots of stretching – weight work – core work – and then when I can run I need to run singles and not doubles – run on trails and not on concrete – run maybe 40 or 50 miles a week at first and take one or two days off running a week and then, when I’ve gotten myself a base, I can start increasing the amount of running I do. Too much too soon is my problem and my fault right now.
If this thing doesn’t sort itself out soon I’ll probably have to have an MRI to work out exactly what I dealing with. Oh, and lost of rest.. I need tog et myself to bed early and sleep lots and just get this fixed cause, really, it’s been far too long. I need to be able to see an end to it… I’ve been injured for months now.
Friday, May 19, 2006
coming to end of week 1 - building back up to normal training
slowly getting used to training again. my right leg seems to have a number of different little things going on with it that I presume is compensation type knock on effects from the original right shin injury. the achilles is a little sore but nothing serious. the ankle feels weak as well. Ran a very slow 6 this morning... painfully slow really... it's tough running that slow on your own - i might need to start meeting up with people to run on my easy days just to chat and pass the time and take my mind off the slow mileage pace.
SLR tomorrow is Pentagon - Army Navy Dr. (12 miles). All concrete, but it'll be fun to run with a group of guys and go over 10miles for the first time since London. I'll probably do my standard 12mile loop down rock creek and up through glover archibald on sunday morning. I do like that loop and it was my daily morning run through so much of fall and winter. It'll be nice to do it again for the first time in about two and a half months. I'll probably arrive really early and put in a couple of miles warm up and do about 30minutes worth of stretching and warm up type things.
Planning races for the summer.. bunch of 10ks, an 8k, a couple of half marathons. It's fun planning. Still icing my right shin (and achilles) for the time being. New rule... the easy days have to be very easy... and this weekend - need to go through and plan everything to the day from now until Kenya...
SLR tomorrow is Pentagon - Army Navy Dr. (12 miles). All concrete, but it'll be fun to run with a group of guys and go over 10miles for the first time since London. I'll probably do my standard 12mile loop down rock creek and up through glover archibald on sunday morning. I do like that loop and it was my daily morning run through so much of fall and winter. It'll be nice to do it again for the first time in about two and a half months. I'll probably arrive really early and put in a couple of miles warm up and do about 30minutes worth of stretching and warm up type things.
Planning races for the summer.. bunch of 10ks, an 8k, a couple of half marathons. It's fun planning. Still icing my right shin (and achilles) for the time being. New rule... the easy days have to be very easy... and this weekend - need to go through and plan everything to the day from now until Kenya...
Tuesday, May 16, 2006
all training from Injury through to London Marathon and injury recovery post London to to basic training up to this last sunday.
| Run Date | Effort Level | Miles | Comments |
| | | | |
| Thu, Mar 23 pm | Easy | 4 | lower right shin. AGONY. |
| Fri, Mar 24 pm | Easy | 5 | right shin. AGONY. had to walk last mile. |
| | | 9 | |
| | | | |
| Wed, Mar 29 am | Easy | 1 | |
| Wed, Mar 29 pm | Easy | 1 | one mile very easy on the treadmill. |
| Thu, Mar 30 am | Easy | 3 | |
| Thu, Mar 30 pm | Easy | 1 | |
| Fri, Mar 31 am | Easy | 7 | right shin tight. stopped to stretch it a bunch. bumped into Scott on the trail - great to chat to a runner and feel like I've never been gone. Lungs felt huge. SHin only thing stopping from going really fast. |
| Sat, Apr 1 pm | Easy | 2 | right shin. |
| Sun, Apr 2 am | Easy | 3 | right shin. |
| | | 18 | |
| | | | |
| Tue, Apr 4 am | Easy | 1 | |
| Tue, Apr 4 pm | Easy | 1 | |
| Sun, Apr 9 am | Easy | 4 | treadmill. right shin recovery. |
| | | 6 | |
| | | | |
| Mon, Apr 10 am | Easy | 6 | right shin recovery |
| Wed, Apr 12 am | Easy | 6 | right shin recovery. tightness but no pain. track... ran two sets of 5min tempo at solid pace (not fast but controlled pace) |
| Thu, Apr 13 am | Easy | 8 | trail... getting better. woo hoo. right shin tight but no pain. |
| Fri, Apr 14 am | Easy | 6 | getting used to running again. stride still feels funny but not as bad as the day before. |
| Sat, Apr 15 pm | Easy | 4 | right shin a little off after the morning's run. iced it afterwards and it was fine. |
| Sat, Apr 15 am | Hard | 13 | long warm up, then 12 slr with joe and joe and kevin |
| Sun, Apr 16 pm | Easy | 4 | |
| Sun, Apr 16 am | Easy | 14 | long slow distance just tog et time on my feet. felt fine. C&O out and back and then added on rooservelt island and up past |
| | | 61 | |
| | | | |
| Mon, Apr 17 am | Easy | 6 | |
| Tue, Apr 18 pm | Easy | 7 | meant to meet Andrew at fleet feet but he didn't show. |
| Tue, Apr 18 am | Steady State | 8 | fast-ish 8 miles. just checking the legs still work good and proper. felt refreshing. |
| Wed, Apr 19 am | Easy | 6 | very easy. very sluggish. didn't time it. thighs sore. |
| Thu, Apr 20 pm | Easy | 3 | pre-London |
| Fri, Apr 21 am | Easy | 3 | pre-London |
| Sat, Apr 22 am | Easy | 4 | pre-London |
| Sun, Apr 23 am | Easy | 2 | early morning warmup pre-london |
| Sun, Apr 23 pm | Hard | 26.2 | |
| | | 65.2 | |
| | | | |
| | | 0 | no running at all this week |
| | | 0 | |
| | | | |
| Wed, May 3 am | Easy | 4 | back in the build up for normal training. felt fine. no reaction in right shin. |
| Wed, May 3 pm | Easy | 4 | |
| Wed, May 3 pm | Steady State | 7 | right shin went while doing workout on bike path. too much too soon. (3min on 2min off). silly hugh |
| | | 15 | |
| | | | |
| Wed, May 10 am | Easy | 3.5 | |
| Wed, May 10 pm | Easy | 4 | |
| Thu, May 11 am | Easy | 4 | treadmill |
| Thu, May 11 pm | Easy | 4 | threat of reaction from right shin. might have to take tomorrow off and stick to exercise bike just to give it a day of recovery. |
| Fri, May 12 am | Easy | 6 | need to slow down easy runs. right shin a little reaction, but not much. |
| Sat, May 13 pm | Easy | 7 | |
| Sun, May 14 am | Easy | 7 | |
| | | 35.5 | |
Monday, May 15, 2006
right shin still not 100% happy...
Getting a bunch of seemingly knock on effects as I start up running again. My right achilles is tight and sore - much like it was last August... a slight bit of achilles tendonitis I think. The right ankle also feels very weak. So I’m being extra careful with the mileage and doing loads of cross training to sort of help the movement and build strength while reducing the risk of it breaking down as I run more and more. Took a day off running today. Might start actually adding the cross training (exercise biking, swimming, jump rope, core work, free weights, and callisthenics) to the training diary. Did a different set of weights today… more whole body and core stuff all wrapped together. Got it from an online article and it was tough stuff.
So a recovery/cross training day looks like this:
Am – 60mins exercise bike; 10mins jump rope; 10mins shin strength work
Noon – 20mins exercise bike; 20minutes weights session
Pm – 60mins exercise bike; 20mins Core
Weight is 159lbs. About 10lbs over racing weight, but it’s the off season so I’m really not too fussed. It should work its way down to 153-155 when I’m running everyday. If it doesn’t, then I’ll pay it some attention.
So a recovery/cross training day looks like this:
Am – 60mins exercise bike; 10mins jump rope; 10mins shin strength work
Noon – 20mins exercise bike; 20minutes weights session
Pm – 60mins exercise bike; 20mins Core
Weight is 159lbs. About 10lbs over racing weight, but it’s the off season so I’m really not too fussed. It should work its way down to 153-155 when I’m running everyday. If it doesn’t, then I’ll pay it some attention.
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