Archive for August 2014

10.05 miles in 90 min on the treadmill – knee pain dropped the miles

When I woke up this morning it was raining and there was lightning associated with the weather a bit further south. I had 18 miles on the schedule this morning so I did not want to be well away from the house and have that lightning get closer.

So with that I decided to get on the treadmill. I was hopeful that it would be a good run – I did about 30 minutes of deep water running yesterday in the afternoon and that really seemed to help my hamstrings out. Was hoping then that they wouldn’t be an issue…they weren’t! My right knee on the other hand went off on me almost immediately.

I tried a variety of different paces and that didn’t help – the knee still was hurting significantly. So I tried a couple different pairs of shoes which did not help either. Next I tried on our 2nd treadmill (there is a story there on why we have 2 treadmills) with the same result. Finally I had to give in and go find my knee brace and put it on. That seemed to help as long as I kept things slow and steady.

All of this happened in the first mile of running – like I said the knee was off almost immediately.

I kept trying to push the speed with the knee brace but had to keep backing off – things got pretty dark about 20 minutes in but I managed to convince myself to at least finish 30 minutes.

Amazingly by the time I hit the 30 minute mark I had managed to settle in and get at least somewhat positive. I knew another 200+ mile month was out of the picture but I figured I would push as long as I could and then take a break and push some more miles tonight to try and get close to the schedule for the day.

Felt good at an hour and was quite positive. At about 1:15 I figured I would push out to 11 miles and then I would only have to do a 7 tonight to get my schedule. By 1:25 I realized I was going to have to stop at 10 miles instead – so I pushed out to 10.05 in 1:30. Respectable pacing for a long slow run but not the distance I was hoping for.

Did a bunch of stuff through the day and after an early supper I had to accept that a second run today was not going to happen. My knee isn’t aching when I am sitting or standing but it does ache a bit when I walk and it feels week when I climb stairs. I felt it wasn’t wise to give it a push and cause real damage.

3 weeks today until my first half marathon this fall (the Fort Garry Rotary Half Marathon) and I need to get healthy. Time to step back and research my knee and hamstring issues (I believe they are related – my knee feels week or hurts and I change my stride to compensate and my hamstrings get hurt) and figure out the best way to fix things. I’m pretty sure I am going to have to strengthen that knee and that leg in general. I used to lift weights at a gym regularly but have gone the route of body weight resistance exercises lately (dips and chin ups, etc) and I think it is time to find the best leg exercises and get those in the mix too.

Ahhh fun. Back to the drawing board!

weekly runs recap – Aug 24-30

I haven’t had a chance to write up my runs through the week this week so I thought I would do a quick recap of what I accomplished (is hurting yourself again considered an accomplishment?).

– Sunday Aug 24th – I woke up to a rainfall warning and ended up waiting until after the rain was done before I headed out. It was cooler when I started but the sun quickly came out and the heat and humidity were pretty rough. I also was trying to get one last run out of a pair of shoes and my feet took a beating. I did 13.1 miles in 2:09:22 – not a very good fast run at all but it got done.

– Tuesday Aug 26th – hamstring was hurting a bit but didn’t seem to slow me down too much on the treadmill – 5 miles in 35:58.

– Wednesday Aug 27th – I was playing with the kids as they were riding their bikes up and down the front street and I started racing my son…and got a sharp pain from my hamstrings in my right leg. I could still run slowly but any kind of speed caused some pretty solid pain. Yay. I then got on the treadmill later to do a scheduled 8 mile run and even going slowly the hamstrings were hurting. I got a half mile in before I had to stop.

– Thursday Aug 28th – had 5 miles scheduled but hamstrings were still hurting a bit – definitely very stiff and sore opposed to significant sharp pain. So no permanent damage but still could not run properly without making it worse. Had to make the decision not to run in the end. Crap – 12.5 miles lost in 2 days.

– Friday Aug 29th – no run scheduled but when I took my daughter to the park in the evening she wanted to run – my legs rebelled – I couldn’t get much faster than a shuffle. Hips and legs were very stiff – guess that’s what I get when I don’t run for a few days. Hamstring ached a bit but not too bad.

– Saturday Aug 30th – hamstrings ached a bit, especially if I tried to push my speed. The rest of the legs were pretty stiff as well and it took a few miles to get them worked in and comfortable. Ended up being a pretty slow run in the end doing 2 laps around the neighborhood as planned for a total of 8.85 miles. I had thought about doing another lap to make up some of the lost miles but I hadn’t brought enough liquid to go another 40 minutes or so. So in the end I felt it was best just to stop where planned and call that a victory considering the rest of the week. 8.85 miles in 1:26:56 – definitely not fast but definitely done.

8.85 miles in 1:16:14 – cool and misty morning – seems to helped my outdoor speed a bit

A comfortably cool morning with some mist and a few places where my running path was muddy and slippery but otherwise a great morning for a run.

To get my miles in today I decided on a couple laps around the neighborhood and since it was a bit cooler I would try the first one at a faster pace than I have been doing outside to do a bit of a sanity check.

I have been averaging at around 40 minutes for these laps lately – mostly because I haven’t been pushing and just enjoying the run but also because of the heat. I did the first lap this morning in 36:40 which is right around my half marathon PR pace and I definitely could have gone faster but my hamstring kept firing warning shots so I didn’t push my luck.

For the second lap I just settled in and ran an easy pace while I enjoyed the light rain – just under 40 minutes for that lap (right around average) giving me 1:16:14 for 8.85 miles. I still felt great after the run and could very easily have kept going but decided to just stay on schedule and shut it down for the day.

4 weeks tomorrow until my first race of the fall – the Fort Garry Rotary Club Half Marathon. It will be my second time running it and it will be my 13th half marathon race. My wife is planning on running this one as well so it should be an interesting morning. That race will also be the last race chance for a faster time to submit to runDisney for coral placement for the Dopey Challenge in January!

5 miles in 38:48 on the treadmill – hamstring still acting up – glad tomorrow is a rest day to rest and stretch it!

Once again my hamstrings are aching – I’m still not sure if it is the chairs in the course I have been in or if I pulled something on Tuesday night’s run. Either way tomorrow is a rest day and I am finished the course so I am hoping to be able to work out the kinks before the weekend.

On the treadmill tonight (holy crap did it rain tonight – ditches filled and the water went fully across the road on some sections of our front street – our pool came up 3-4 inches in less than 2 hours – haven’t seen that kind of rain here in a long time (if at all)) but the hamstring issue wouldn’t let me push very hard.

I basically alternated between 7 mph and 8 mph for the whole scheduled 5 miles – I would come down to 7 when the leg would twinge or if it started to ache and then I would push back up to 8 once it felt better again. I was hitting 8 mph for around 5-6 minutes maximum but it would take 2 minutes or less to recover at 7 mph. So it wasn’t the fastest time by any stretch but it was still decent and it got done. 5 miles in 38:48 @ 1% incline with no walking breaks.

8 miles tonight in 62:53 – felt good enough to push faster but hamstrings kept twinging if I went too fast

The hamstrings in my right leg were bugging me all day today – I don’t know if I tweaked them during last night’s run or if the chairs at the training course I am on are messing with them.

I suspect the problem was last night’s run – I caught myself not running properly on the treadmill and that would have meant my form was off and could have resulted in the hamstring issue. The chairs at the training course aren’t helping though, but neither is sitting in general – any time I sat longer than 20 minutes today I would have tightness and tenderness in the hamstrings when I stood up. I would then need to walk it out for a bit and they would seem ok – not great but ok.

So that gave me a dilemma for the run tonight – push hard to try to redeem my lapse on yesterday’s run or take it easy and rest the leg. There was also the possibility I would start to run and just not be able to.

I couldn’t really decide what to do until I tried to run in the first place so I got on the treadmill and tried a couple minutes at a slow and steady 6 mph. That seemed ok so I pushed up to 7 mph for a couple minutes. That was also ok. So I tried 8 mph for a couple minutes – I could feel the hamstrings tightening and protesting a bit – not horribly but enough that pushing faster did not seem wise.

I kept it at that speed for about 6 minutes before I felt the leg needed a bit of a rest – I then backed off to 7 mph and the hamstring seemed to loosen up – did 7 mph for 4 minutes and then pushed up to 8 mph for 6 minutes. At that point the hamstrings were getting tight and sore again so I went back down to 7 mph for 4 minutes again before pushing up to 8 mph for another 6 minutes.

I continued those 4 minutes at 7 mph and 6 minutes at 8 mph cycles until I hit the hour mark and about 7.6 miles.

At this point the hamstrings still felt ok so instead of backing off I decided to push faster to see if I could get to my scheduled 8 miles in under 63 minutes. So I bumped the speed to 8.5 mph for 2 minutes and then pushed up to 9 mph for the last 53 seconds.

All in all a good run despite having hamstring issues and being in a training course all day (with all the sitting involved). I managed to avoid any of the holding onto the treadmill issues I had yesterday for a clean run as well which is good. Gives me a bit of redemption from last night at least.