Monday, December 26, 2011

Winter Base Training, Week 4

Monday, December 26th:

6:10 am, 40 degrees, 60%, 0-10mph.  Chapel-Cooper Landing-Hialeah Loop.  Nike Pegasus 28.

5m easy

Got to test out one of my new Christmas gifts - a high beam headlamp.  Nice item to have on early AM or late PM runs - I can actually see all of the potholes now! :)


5:00 pm, 45 degrees, 50%, 0-10mph.  Church-Cole-Maple Loop.  Nike Dual Fusion ST 2.

4m steady

First double of the winter season.  Handled with ease.  Due to the high traffic volume on the day after Christmas, I navigated a few 10-15 second pickups to hit lights, avoid traffic, etc.  Felt very controlled and smoothed.  Feel like I can do more, but I am resisting the urge so that I can build up mileage properly/gradually.  Am also really liking these newer lightweight trainers - they grip the road nicely.

Tuesday, December 27th:

6:25 am, 37 degrees, 75%, 5mph.  Kilmer Loop.  Nike Lunarglide 3 Shield.

6m recovery

First really crappy run of the season.  Woke up with a sore throat, and just felt lethargic/tired the whole run.  I don't know if I like my new shoes or not.  I LOVE all of the reflective features, and they are very comfortable to put on and walk around in.  But there may be too bulky and pillowy for my tastes.  Then again, I felt terrible while running today, so I will wait to pass judgment on them until I day I feel 100%.

Wednesday, December 28th:

6:30 pm, 33 degrees, 50%, 15-25mph.  Chapel-Cooper Landing-Hialeah.  Nike Structure Triax 15 Shield.

5m easy

So I decided to return the Lunarglides and replace them with the Structures.  Very happy with my decision.  Same winter element protection with a much more stable foot strike.  And boy was it bitchin' cold out there tonight!

Thursday, December 29th:

5:15 am, 28 degrees, 45%, 0-10mph.  Maple Shade Loop (S).  Nike Structure Triax 15 Shield.

5m easy

Didn't feel quite as cold as last night, as the winds weren't as bad.  Felt a bit lighter and smoother this morning also.

Friday, December 30th:

5:45 am, 32 degrees, 80%, calm.  Reverse Merchantville Loop.  Nike Pegasus 28.

6m steady, including 5x:20 strides at 5K pace at end of run

I knew it was going to be a good run when, about 30 seconds in, I saw my first shooting star in years!  Pace was steady 7:45-8:00, and strides afterward felt great.  Really opened up on the last two and felt smooth and in control.  Fitness coming along nicely.

Friday, December 30th:

4:30 pm, 52 degrees, 50%, 0-5mph.  Maple Shade Loop (S).  Nike Dual Fusion ST 2.

4m steady

Little quicker tempo than the AM, mostly due to some pickups due to traffic.  And have I mentioned enough how I REALLY like these lightweight trainers?  Still can't believe I got them on a pre-Christmas sale for $47.99 after sales/coupons!

Saturday, December 31st:

6:10 am, 47 degrees, 75%, 0-5mph.  Home-Tavistock(M)-Home.  Nike Structure Triax 15 Shield.

10.3m easy - 7:50 average.

Ended the year with a bang.  First long run since resuming training was very solid.  Let the pace come, focused on form the last 3.3m: 7:41 42 28 20.  Handled Tavistock hills very well.  Felt stronger as the run progressed.  Post-run treat: pancakes, eggs, and bacon!

Sunday, January 1st:

12:00 pm, 51 degrees, 65%, 5-10mph.  Scott Coffee Course from MRC.  Nike Pegasus 28.

5m+ moderate ~ 7:10/mi pace (per Denning).

First group run since the marathon felt super easy.  Surprised I was able to keep a brisker pace with relative ease, especially the day after my first 10 miler.  Even more surprising - got to run in shorts on the first day of the year.  That will change, however, with the Arctic Blast in the 3 day forecast!  At least I got to start the year off on a great note!


Weekly Total: 50 miles

Up and down weather this cycle, but mostly solid easy runs and getting my legs back under me.  Threw in some surges on a few runs, which felt controlled and manageable.  Doubles felt okay also.  Still a few twinges here and there with left IT band, but ibuprofen and stretching seem to keep it at bay.  More doubles and strides next week and then onto the fast stuff again!





Tuesday, December 20, 2011

Winter Base Training, Week 3

Saturday, December 17th:

6:00 am, 34 degrees, 65%, 0-5mph.  Neighborhood.  Nike Pegasus 28.

3m easy

So after yesterday's awesome massage therapy session, I thought I would give my non-achy IT band a test drive.  Went well.  No tightness in the IT band itself, just a little soreness directly below the knee - quite possibly because my legs went through a lot of extended range of motion yesterday.  Wasn't fast at all (no Garmin since I knew the distance of the route), just an easy jog, but felt smooth on the roads for the first time in weeks - not clunky and discombobulated.  A good sign.

Sunday, December 18th:

8:30 am, 26 degrees, 50%, 5-15mph.  Neighborhood.  Nike Pegasus 28.

5m easy

Even better than yesterday.  I implemented a change in posture today known as the POSE method, a running style best described as "falling forward," and I noticeably reduced the pounding on my legs and the force of my foot strikes.  I think bad habits and lingering aches over the summer forced me away from running in this manner, because as soon as I started today it felt totally natural.  My hips weren't out of whack, my IT band symptoms were completely gone, and my effort was much easier.

Monday, December 19th:

5:45 am, 24 degrees, 85%, calm.  Maple Shade Loop (S).  Nike Pegasus 28.

5m easy

Felt great again despite the chill.  I really feel my legs coming back to me.  First time I felt totally natural as a runner since the marathon.  No lingering aches of any kind - heel has been fine, IT band gone, knee aches gone.  And I gotta say, not wearing the Garmin has been a godsend.  I know when I feel good and how slow I need to go - I don't need a watch to tell me.  I think the plan will be whenever I am running a route that I know the distance, I won't wear the Garmin.  It's just less complicated that way.

Tuesday, December 20th:

7:30 pm, 41 degrees, 90%, 0-5mph.  Shopping run (Toys R Us, Target, Babies R Us, neighborhood loop).  Adidas Marathon 10 B

6m easy -7:56 average.

Had to wear the Garmin today because I wasn't sure how many stores I was going to hit and I had no concept of distance of the route.  Was in search of a plush Aurora doll that Frankie asked Santa for at the last minute and I figured I would kill two birds with one stone by shopping and running.  Ran a mile to TRU, took a 5 minute break scanning that mess, ran two miles to Target, again took a 5 minute break with no luck there, ran a 1/4 mile to BRU, 5 minute break with success, and then ran a mile back home and a 1 3/4 mile loop around the neighborhood.  Splits were very consistent (8:05-7:48 range), as was effort.  With all the breaks, I was actually on my feet for over an hour and it felt fine.  Feel like I should be knocking on wood as I write this, but I can finally say that I am back!

Wednesday, December 21st:

5:45 am, 41 degrees, 90%, calm.  Maple Shade Loop (S).  New Balance 890.

4m recovery

Can't believe how quickly it is all coming back.  Ran on a quick turnaround from last night to simulate the doubles that I will be starting in about a week or so - no ill effects whatsoever.  Minor niggles in my right  hip flexor and left heel but I think they are more from going through the motions again and adapting to the POSE method - both symptoms dissipated within 5 minutes of the start of the run.  Also learning how to keep my feet further back in the stride cycle again - just so much easier on the knees and feet.

Thursday, December 22nd:

5:00 pm, 53 degrees, 65%, calm.  Hialeah-Cooper Landing-Chapel Loop.  Nike Pegasus 28.

5m steady

Amazingly strong.  100% back.  Plus I ran in shorts.  In winter.  In New Jersey.  I am so confused.

Friday, December 23rd:

5:30 am, 48 degrees, 90%, 0-15mph.  Neighborhood.  Nike Dual Fusion ST 2.

4m easy

Light rain.  Smoother and smoother each day.  Don't want this feeling to go away.

Saturday, December 24th:

6:10 am, 33 degrees, 65%, calm.  Church-Coles(L)-Maple(L)-Neighborhood.  Nike Pegasus 28.

7m easy - 7:46 average.

Explored a new route so I wore the Garmin but didn't check splits until after the run.  Amazingly metronome-like (8:05 7:48 46 44 47 42 31).  Still fresh after 8 days of running, but I will enjoy the day off for Christmas tomorrow.

Weekly Total (8 days): 39 miles

Great to finally be back!  Refreshing to know that I can give myself a 2-3 week break from no running (even when forced!) and get back on the saddle ready to ride.  Next week, I look forward to re-introducing several days of doubles.  Merry Christmas everyone (like anybody reads this besides me anyway!).  :)

Friday, December 16, 2011

The Wonders of Massage Therapy

So I haven't really been running consistently since the Philly Marathon due to my left IT band.  I run easy for 2-3 miles, it gets tight, I stop running for a few days.  I use a foam roller, I do yoga, the IT band feels well enough to run again, go out for 2-3 miles, same thing - tightness.  I finally take 5 days off of no running, which means cumulatively I have run about a marathon worth of miles in the almost 4 weeks since the marathon.   I buy a latex band and do some stretching.  Improvement, but still lingering.  Finally, I break down and shell out the money for a massage therapist.

Well worth the money spent.  It was like instant relief - and not even painful.  I highly recommend a massage therapist, especially one that specializes in Reflexology and Active Release Therapy, for any one with IT band issues.  And if you need a local reference, see Holly Magill at Be Well Massage Therapy in Haddonfield.  You can thank me for it later.


Saturday, December 10, 2011

Winter Base Training, Week 2

Monday, December 5th:

Day off.  Long day at work.  IT band very tight/sore.  At night, I tried some yoga stretches and icing.  Provided temporary relief, but no major improvement.

Tuesday, December 6th:


Day off.  IT band still sore and tight.  I am aware of it during the day at work, even just sitting and walking around.  Not particularly painful at all - maybe 4 on a scale of 10.  The yoga and stretching does seem to help open it up - just very gradually.

Wednesday, December 7th:

Day off.  Still recuperating.  I am surprised at this point that I don't really have a desire to rush back out on the roads.  I think my brain and body are actually on the same wavelength for once.  However long my IT band tells me to not run is how long I am going to not run.

Thursday, December 8th:

I finally have time to get to the store to buy a foam roller.  While the yoga and stretching have slowly opened up the IT band, the foam roller is like a godsend.  Really targets the tight areas and opens them up immediately.  I wasn't even aware of the IT band for several hours after using the roller.  May test the roads tomorrow.

Friday, December 9th:

1:25 pm, 50 degrees, 65%, 5-15mph.  Neighborhood.  Nike Pegasus 28.

2m rejuvenation pace - 8:33 average.

Did a foam roller session after lunch and then headed out for a very EASY run.  Took it super slow, focused on maintaining good form/posture, and was cognizant of my foot strike.  Kept waiting for the IT band to tighten up at some point but it never did.  Did another session of the foam roller and yoga afterward.  Cautiously optimistic that the tightness is starting to finally go away.  I do have some bruising along my left quad now, probably from working out the knots, so it's hard to tell which soreness is bruising of the muscle and which soreness is still coming from the IT band itself.

Saturday, December 10th:

6:30 am, 41 degrees, 60%, 0-5mph.  Neighborhood.  Nike Pegasus 28.

3m rejuvenation pace - 8:23 average.

Woke up with full range of motion.  Had to stay quiet as everybody else was still sleeping, so I just did some active stretching before the run and not the roller today.  I am not sure if it was the darkness, the bruising along my thigh, or just my over active imagination, but I was aware of my IT band the entire run.  Not soreness, not tightness per se, just aware as if I was waiting the whole time for something to happen.  I went a mile further than I did yesterday, so to me that's progress.  I was able to use the roller afterward and I did still have some tight spots along the IT band but not nearly as bad as before.  Felt good to work them out.  Will do some more of the rolling and stretching later today and see if I can make it 4 miles tomorrow.

Sunday, December 11th:

1:30 pm, 39 degrees, 40%, calm.  Neighborhood.  Nike Dual Fusion ST2

2m easy (BOF) - 7:19 average.

Well, I didn't make it four miles today, but I did run much faster and smoother than I have been running lately.  Love, love, love these new shoes - light, responsive, grip the road nicely, and best of all $47.99 after all my Kohl's card discounts.  Like yesterday, I was aware of the IT band, but it wasn't hurting per se.  I did an awful lot of yoga and stretching last night - about an hour's worth.  Went to bed feeling like I had been through a war.  When I got up, my leg felt dead - not painful, just like it had no energy left in it.  I think the faster running today actually helped it, and I am now able to incorporate some hamstring curls and leg extensions to try to strengthen the surrounding muscles.  Slowly but surely I am getting there.  Just wish I could settle into a familiar routine.  I definitely appreciate running more now that I can't do it as much as I want.

Weekly Total: 7 miles

What else is there to say?  As soon as the IT band feels normal again, I'll pick up the mileage.