I've done more in the past two weeks that I ever thought possible!! I'm going to catch my blog up over a few entries instead of just one huge one.
First of all on Friday October 10th, I completed what will be my longest training "run". A 15min walk/jog that took my 3hrs and 11mins. My average pace ended up being a 12:46min/mile. I started with a 8min fast walk/3min jog and added more running after the first hour. By the end I was running 5min and walking 6min. No pain!! Walking was about 14-15mph, running was about 10-11mph. I was STOKED!!!!!! This wasn't a 20miler, nor was it fast, but it gave me the confidence to feel like this Ironman is possible.
THEN, only TWO DAYS LATER I completed my first ever 9 hour workout!! My body was moving for 9 straight hours. That's a little ironman wake up call for ya! Here's what I did (copy and pasted out of my training log) :
BIKE
started out w/ 8min walk/3min run, increased that to a 7min walk/4min run, and ran the whole last mile. Felt great!!
Weather:
4pm Wrightsville Beach - 75F
wind: 15-17mph ENE, gusts 25-27mph
And the cool part is that after 10miles I wanted to keep going! It was awesome.
I slept well that night...
Showing posts with label run. Show all posts
Showing posts with label run. Show all posts
Saturday, October 18, 2008
Saturday, October 4, 2008
10 mile walk/jog
Yesterday I drove out to the beach to do a walk/jog workout like the one I did on Tuesday. Honestly, I wasn't sure how far I'd get but if I'm going to walk this race then I've got to get in some walk training. So I started just like before with a 10min walk and a 2 min jog. My first hour went like that. I covered a little over 4 miles and my average pace was 14:19/mi. My leg was doing great and although I didn't want to push it I felt like I could do more. I reset my interval timer for a 10min walk and a 3 min jog. This lasted for about 30min, before I started extending my run time to 4 and 5 minutes. In the end, 2 hours and 20min later, I stopped. I had walk/jogged 10 miles!! The average pace for the last 1hr 20min was 13:47/mi.I'm relatively happy about all this. At first I had a goal time in mind for this race, now just finishing after all this struggling, would feel great. I'm thinking if I get it to a 10min walk and a 5min run maybe I can get the average pace to 13min/miles. That would make for a 5:40 marathon. Thats long and unimpressive, but I would be stoked!
Tuesday, September 30, 2008
Running update
So for the past LONG time I haven't been running, just using the elliptical machine. I hate it. But, I do it because I want to finish this race. I've put a year of my life into this race, I'm going to cross that finish line. I've changed a couple things with my shoes and what not:
1. I'm using the Asics Kinsei shoes for "running", because they have a high heel and lots of cushioning.
2. I took the heel lifts out of my shoes so that my foot sits better on my new orthotic. I really feel the orthotic under my arch a lot better now.
3. Instead of using the ankle brace I'm wrapping my foot and arch with the Ace bandage everyday, because it gives me added arch support and compression on my shin.
This combination seems to be helping. The wrap technique I use is from that book my dad lent me:
I need to memorize it because I'll probably be doing it in the transition area at the race.
Today I tested all this experimenting outside. This is the first time I have done a "run" workout outside in weeks!! I know I'll be walking in this race so I figured I'd better get used to it now. My workout was 10minutes walking (as fast as I could) / 2minutes jogging. I did this 6 times, so a total of 1:12. I covered 5.03 miles and my average pace ended up being 14:20 minutes per mile. I'm happy with this. Its a very small step, but I felt no pain and it felt great to be outside, even if I do look ridiculous power walking! If I can keep this up for the next 5 weeks until the race, it would be great.
I'm hoping I can walk one loop of the course before the race (13.1miles). My goal is to get to where I can walk for 10min and jog for 5min. Then maybe I could get this marathon in under 6hours. At this point, that would be a miracle. I'm going to take this very slowly though. I'm just glad the walking outside went well. I wasn't sure what to expect initially. Everyone tells you "don't worry, just walk in the race", but no one thinks about the possibility of not being able to walk!
My post workout therapy includes stretching, especially the calf and hamstring, and the top of my foot. Then Mike rolls my shin and calf with a rolling pin. (Just like "The Stick", but a whole lot cheaper!!)
This gets blood flowing in the area and acts like massage to loosen up any knots that might be causing restrictions...or nerve entrapment....
Next I roll a tennis ball under my foot to stretch my plantar fascia and loosen up my foot muscles. This always feel good. Then I ice my shin/calf for 10mins, and I'm done! Hopefully all this craziness will work!
1. I'm using the Asics Kinsei shoes for "running", because they have a high heel and lots of cushioning.
2. I took the heel lifts out of my shoes so that my foot sits better on my new orthotic. I really feel the orthotic under my arch a lot better now.
3. Instead of using the ankle brace I'm wrapping my foot and arch with the Ace bandage everyday, because it gives me added arch support and compression on my shin.
This combination seems to be helping. The wrap technique I use is from that book my dad lent me:
I need to memorize it because I'll probably be doing it in the transition area at the race.Today I tested all this experimenting outside. This is the first time I have done a "run" workout outside in weeks!! I know I'll be walking in this race so I figured I'd better get used to it now. My workout was 10minutes walking (as fast as I could) / 2minutes jogging. I did this 6 times, so a total of 1:12. I covered 5.03 miles and my average pace ended up being 14:20 minutes per mile. I'm happy with this. Its a very small step, but I felt no pain and it felt great to be outside, even if I do look ridiculous power walking! If I can keep this up for the next 5 weeks until the race, it would be great.
I'm hoping I can walk one loop of the course before the race (13.1miles). My goal is to get to where I can walk for 10min and jog for 5min. Then maybe I could get this marathon in under 6hours. At this point, that would be a miracle. I'm going to take this very slowly though. I'm just glad the walking outside went well. I wasn't sure what to expect initially. Everyone tells you "don't worry, just walk in the race", but no one thinks about the possibility of not being able to walk!
My post workout therapy includes stretching, especially the calf and hamstring, and the top of my foot. Then Mike rolls my shin and calf with a rolling pin. (Just like "The Stick", but a whole lot cheaper!!)
This gets blood flowing in the area and acts like massage to loosen up any knots that might be causing restrictions...or nerve entrapment....Next I roll a tennis ball under my foot to stretch my plantar fascia and loosen up my foot muscles. This always feel good. Then I ice my shin/calf for 10mins, and I'm done! Hopefully all this craziness will work!
MIKE
My physical therapist, massage therapist, psycho therapist, chauffeur, bodyguard, shoulder to cry on, personal chef, dog walker, solver of life threatening problems, personal trainer, motivator, eternal optimist, love of my life, best friend.
Wednesday, September 24, 2008
Its cold!!
I'm sitting here typing a blog entry instead of riding my bike, and I feel like crap about
it. My problem is that I woke up this morning and saw this:
it. My problem is that I woke up this morning and saw this:Temperature - 60F
Wind - 15-18mph NNE
Wind Gusts - 25mph
Not fun...not fun at all...The wind I can handle, but 60!! It was 80 last week...How could it be 60!!??
Anyway that was my first problem. The second problem is that I stepped on the scale.....Why? You ask, because I'm an idiot. I've been trying to lose weight for a long time, at the beginning of the summer I was FINALLY under 135, I really want to be 130. So I start training for an Ironman, you would think that would equal weight loss...no. Its been fluctuating between 135-138 all summer, which is endlessly frustrating, and then last week I saw 140....tried to stay positive...water weight from electrolyte in
take, muscle mass, slow digestion...whatever. And then this morning...144. I don't have words for how depressing that it.
Needless to say, I didn't go for my frigid bike ride, I couldn't even go back to sleep. I just sat up thinking and worrying and crying. I'm probably going to regret writing this on a public blog. I just don't know what to do.
I know one problem I have is eating at night. I have been doing much better with that lately, I think I just developed a bad habit somewhere along the way. Anyway I'm going to start putting updates on this blog concerning my eating habits, I think it will help. I've been dealing with all this alone for so long that it feels good just to type it.
On another subject: RUNNING
I was able to run for a total of 35min on the treadmill last Friday. I did 30min elliptical/6min treadmill, 4 times and then finished with 10min on the treadmill. That made up my "long run" workout, a total of 2:35. SO BORING!! But I was pretty happy with the running part of it. I still had some pain in the top of my foot, and my shin, but it was substantially less that it has been. Hopefully this won't cause another set back.
My plan is to do this every Friday, increasing the run time slowly. Hopefully I will get to 1hr of running before the race. That would be the best I can hope for at this point.
Wind - 15-18mph NNE
Wind Gusts - 25mph
Not fun...not fun at all...The wind I can handle, but 60!! It was 80 last week...How could it be 60!!??
Anyway that was my first problem. The second problem is that I stepped on the scale.....Why? You ask, because I'm an idiot. I've been trying to lose weight for a long time, at the beginning of the summer I was FINALLY under 135, I really want to be 130. So I start training for an Ironman, you would think that would equal weight loss...no. Its been fluctuating between 135-138 all summer, which is endlessly frustrating, and then last week I saw 140....tried to stay positive...water weight from electrolyte in
take, muscle mass, slow digestion...whatever. And then this morning...144. I don't have words for how depressing that it.Needless to say, I didn't go for my frigid bike ride, I couldn't even go back to sleep. I just sat up thinking and worrying and crying. I'm probably going to regret writing this on a public blog. I just don't know what to do.
I know one problem I have is eating at night. I have been doing much better with that lately, I think I just developed a bad habit somewhere along the way. Anyway I'm going to start putting updates on this blog concerning my eating habits, I think it will help. I've been dealing with all this alone for so long that it feels good just to type it.
On another subject: RUNNING
I was able to run for a total of 35min on the treadmill last Friday. I did 30min elliptical/6min treadmill, 4 times and then finished with 10min on the treadmill. That made up my "long run" workout, a total of 2:35. SO BORING!! But I was pretty happy with the running part of it. I still had some pain in the top of my foot, and my shin, but it was substantially less that it has been. Hopefully this won't cause another set back.
My plan is to do this every Friday, increasing the run time slowly. Hopefully I will get to 1hr of running before the race. That would be the best I can hope for at this point.
Sunday, September 14, 2008
Running advise from my hero
Things have been tough lately. Its getting closer and closer to race day, and I'm still not running. Its been 5-6weeks now, and I'm falling apart mentally. Everyday I try to make the best of the situation and train as best as I can. Its just hard to work so hard when you're not sure you will even start the race.
So I was over at my parents house the other night and started talking/crying to my dad about all this mess. I am SO lucky to have him. He's my hero. He is an Olympic sprinter and a marathoner....where did those genes go!?!? He knows everything about running, and understands how important this is to me. Only another runner can hear "I NEED to run 26.2 miles, I really NEED to!" and not look at you like you're from another planet.
We talked for a long time, I told him about my peroneal nerve entrapment and what I've been doing. Here is his advice: Heel lifts. He uses them and thought maybe they would work for me. So on Saturday I stuck some heel lifts in my shoes before going to work. It will be hard to tell if it works or not, but I'm going to walk around in them for a few days, and see what happens.
We also looked through some running books and I ended up borrowing the one in the picture. From reading it and talking to my dad I decided to also use an ankle wrap everyday when I'm walking around to help stabilize my ankle. The peroneal muscles are used to evert the ankle, so stabilizing the ankle will take that pressure off the muscles and allow it to focus on healing that nerve. It also serves to add compression to the area which can increase
blood flow therefore speeding up the healing process. (hopefully)
Over that wrap I use an ankle brace that I bought at CVS awhile ago. It has two rigid stabilizers on each side of the brace, so it really helps out. Hopefully between the rest my ankle muscles are getting and the heel lifts and the elliptical training, things will start to look up.
I'm not going to try running for another week. Maybe on Friday I'll attempt my 2.5mi run to the gym...maybe...
On a positive note, I got a workout routine for the elliptical machine from an inspiring lady who recently finished her first Ironman after training through a similar injury. (Thanx Colleen!) Basically I substitute my runs for elliptical workouts, I do it 3 days a week:
Day 1 - 1:30, 45min Zone 3
Day 2 - 1:15, 4x8min Zone 4 w/ 2min recovery
Day 3 - 2-2:30, long run Zone 2
The HR zones for the elliptical are 10 beats per min lower than your normal running zones. Hopefully I will get to where I can run to the gym, do my "long run" then run home. That would be good for my racing confidence.
So I was over at my parents house the other night and started talking/crying to my dad about all this mess. I am SO lucky to have him. He's my hero. He is an Olympic sprinter and a marathoner....where did those genes go!?!? He knows everything about running, and understands how important this is to me. Only another runner can hear "I NEED to run 26.2 miles, I really NEED to!" and not look at you like you're from another planet.We talked for a long time, I told him about my peroneal nerve entrapment and what I've been doing. Here is his advice: Heel lifts. He uses them and thought maybe they would work for me. So on Saturday I stuck some heel lifts in my shoes before going to work. It will be hard to tell if it works or not, but I'm going to walk around in them for a few days, and see what happens.
blood flow therefore speeding up the healing process. (hopefully)Over that wrap I use an ankle brace that I bought at CVS awhile ago. It has two rigid stabilizers on each side of the brace, so it really helps out. Hopefully between the rest my ankle muscles are getting and the heel lifts and the elliptical training, things will start to look up.
I'm not going to try running for another week. Maybe on Friday I'll attempt my 2.5mi run to the gym...maybe...On a positive note, I got a workout routine for the elliptical machine from an inspiring lady who recently finished her first Ironman after training through a similar injury. (Thanx Colleen!) Basically I substitute my runs for elliptical workouts, I do it 3 days a week:
Day 1 - 1:30, 45min Zone 3
Day 2 - 1:15, 4x8min Zone 4 w/ 2min recovery
Day 3 - 2-2:30, long run Zone 2
The HR zones for the elliptical are 10 beats per min lower than your normal running zones. Hopefully I will get to where I can run to the gym, do my "long run" then run home. That would be good for my racing confidence.
Saturday, September 6, 2008
A swing and a miss
Okay, well I thought acupuncture was going to save my world but now I'm not so sure. I went again on Tuesday and was so excited because I just knew that my run on Wednesday would be fabulous! Not so... My leg hurt so much on Wednesday I didn't want to walk up and down the stairs, let alone try to run. I don't know what it could be because I haven't run since Saturday and Sunday, Monday, Tuesday I felt fine. Maybe it was the water skiing? Who knows.
Now its Saturday and I still haven't run. I tried yesterday and couldn't make it to my mail box (50ft). I'm thinking maybe I spoke too soon about acupuncture. I might cancel my next appointment. I know its not fair to only go twice, and judge it so soon, but its very expensive ($60/visit) and I just don't feel good about it. I'm not sold anymore.
I think I might try to sink some money into Active Release with Dr. McGraw because I truly believe in him. He fixed a hip problem I had that no one else could. I think maybe twice a week for a little while will work, thats what I did for the hip. Its aggressive, and expensive, but I believe in it. http://www.activerelease.com/ Click there to learn more about Active Release.
I have also been reading a lot online about peroneal nerve/muscle issues and found some exercises to help strengthen the peroneal muscle and all the ankle muscles:
toe raises, to strengthen the anterior tibialis muscle (2 variations, 1st and 2nd photo)
rolling plantar fascia over a tennis ball to stretch and elongate it
balancing one legged on a BOSU ball to strengthen all the small proprioception muscles
pulling on a stretch strap to strengthen the peroneal muscle
(also do this inward for the posterior tibialis muscle)
seated calf raises with weight on knees
Now its Saturday and I still haven't run. I tried yesterday and couldn't make it to my mail box (50ft). I'm thinking maybe I spoke too soon about acupuncture. I might cancel my next appointment. I know its not fair to only go twice, and judge it so soon, but its very expensive ($60/visit) and I just don't feel good about it. I'm not sold anymore.
I think I might try to sink some money into Active Release with Dr. McGraw because I truly believe in him. He fixed a hip problem I had that no one else could. I think maybe twice a week for a little while will work, thats what I did for the hip. Its aggressive, and expensive, but I believe in it. http://www.activerelease.com/ Click there to learn more about Active Release.
I have also been reading a lot online about peroneal nerve/muscle issues and found some exercises to help strengthen the peroneal muscle and all the ankle muscles:
toe raises, to strengthen the anterior tibialis muscle (2 variations, 1st and 2nd photo)
rolling plantar fascia over a tennis ball to stretch and elongate it
balancing one legged on a BOSU ball to strengthen all the small proprioception muscles
pulling on a stretch strap to strengthen the peroneal muscle(also do this inward for the posterior tibialis muscle)
seated calf raises with weight on kneesFor now it looks like I'll be sticking with the elliptical again. I have the Wilmington YMCA triathlon in 2 weeks...its a 3mi run, I'm wondering if I'll even be able to do that?
Saturday, August 30, 2008
Acupuncture is a miracle!!
This morning I went out to attempt a run and it was wildly more successful that I expected it to be!!! I had minimal pain in my shin and calf areas, the most pain was the top of my foot but it was manageable. I ran 8min and walked 2min for a total of 80min. I didn't wear a HR monitor or my Garmin GPS watch because I didn't want to be upset or discouraged with my pace. The difference in the way my leg feels in unreal. I'm not better, it's not 100%...but its WAY better that a week ago, not to mention 3 weeks ago!
It's now 9pm at night and my leg feels a lot better than it did after that 45min run I did on Thursday. I don't want to get my hopes up but I really hope this isn't a fluke and that the acupuncture really works that well, that fast.
My hope is that I can run through my treatment and be back to normal in 2-3weeks. I think I can squeeze in one 16-18mile run before its taper time if I don't have any other problems and if this one keeps improving. That isn't the most optimal training for an Ironman but it will give me enough confidence to know I can get through the race. That and the amount I've been biking!
Speaking of biking...tomorrow is the Hot 100 at Moore's Creek! My plan is to ride to Moore's Creek (20-25miles), ride the 100, then ride home!! 140-150 miles total!!!!! There will be breaks in there of course, but I'm stoked about this challenge! Hopefully my ride buddy won't bail on me.
It's now 9pm at night and my leg feels a lot better than it did after that 45min run I did on Thursday. I don't want to get my hopes up but I really hope this isn't a fluke and that the acupuncture really works that well, that fast.
My hope is that I can run through my treatment and be back to normal in 2-3weeks. I think I can squeeze in one 16-18mile run before its taper time if I don't have any other problems and if this one keeps improving. That isn't the most optimal training for an Ironman but it will give me enough confidence to know I can get through the race. That and the amount I've been biking!
Speaking of biking...tomorrow is the Hot 100 at Moore's Creek! My plan is to ride to Moore's Creek (20-25miles), ride the 100, then ride home!! 140-150 miles total!!!!! There will be breaks in there of course, but I'm stoked about this challenge! Hopefully my ride buddy won't bail on me.
Friday, August 29, 2008
The past 2 weeks...in a nut shell
A lot has happened since I last sat down to blog. I'll try to start from the beginning.
LAST WEEK
My training went pretty well. I got my act together and completed my runs on the elliptical machine. On Friday (8/22) I did 12-13miles on the elliptical!!! 2 HOURS!!! Pure mind numbing torture...but I felt better when I was done. I also visited Dr. McGraw at Active Care Chiropractic a few times. He diagnosed my leg pain (shin/calf pain) as a "peroneal nerve entrapment". In english that means that my peroneal nerve which runs down my leg from the knee to the foot is being pinched but the muscle around it. So, every time I run the muscle swells, pinches harder and the nerve sends signals to me by causing me lots and lots of pain...nice nerve I have huh? Here is the notorious peroneal nerve: (click to enlarge)
Besides my normal struggle with yet another running injury, things last week were good. On Sunday (8/24) I went on my first long ride with a group! I felt completely special to be riding with the likes of Billy Curry (Ironman and BIG surf hero/legend) and Jim Mincher (Ironman and owner of Two Wheeler Dealer, also amazing surfer). The ride was awesome. I ended up with 95miles and learned some new bike routes in the area (up HW17, 210 and 53 to Burgaw and around back to 421). It was beautiful countryside, and with the exception of one small patch, the roads were super smooth.
Sometime last week I also finally took that Cateye double wireless computer off my bike. I was SO tired of watching it lose signal and tell me I as riding 2mph with a cadence of 0, when I was definitely going at least 18mph with a cadence of 90!!! Argh!!! I replaced it with a simple WIRED computer: Cateye Strada Cadence...
All the wires (as seen above) aren't the best BUT it NEVER loses signal and its dead accurate when I compare it to my Garmin GPS watch. I'll take that!
THIS WEEK
Still having trouble with my leg, Dr McGraw is working on it, I'm stretching and icing and wearing my new compression socks EVERY night! (I sleep in them)...check these bad boys out:
how sexy are they!? haha
Dr. Martin at New Hanover Foot & Ankle (podiatrist) also got in my fancy new orthotics this week so I got those on Tuesday...take a look...
new ones - rigid sole, higher arch, deeper heel cup =
more arch support for my MASSIVE arches
old ones - more cushiony, soft orthotic, arch isn't as high = less stable = more pronation
LAST WEEK
My training went pretty well. I got my act together and completed my runs on the elliptical machine. On Friday (8/22) I did 12-13miles on the elliptical!!! 2 HOURS!!! Pure mind numbing torture...but I felt better when I was done. I also visited Dr. McGraw at Active Care Chiropractic a few times. He diagnosed my leg pain (shin/calf pain) as a "peroneal nerve entrapment". In english that means that my peroneal nerve which runs down my leg from the knee to the foot is being pinched but the muscle around it. So, every time I run the muscle swells, pinches harder and the nerve sends signals to me by causing me lots and lots of pain...nice nerve I have huh? Here is the notorious peroneal nerve: (click to enlarge)
Besides my normal struggle with yet another running injury, things last week were good. On Sunday (8/24) I went on my first long ride with a group! I felt completely special to be riding with the likes of Billy Curry (Ironman and BIG surf hero/legend) and Jim Mincher (Ironman and owner of Two Wheeler Dealer, also amazing surfer). The ride was awesome. I ended up with 95miles and learned some new bike routes in the area (up HW17, 210 and 53 to Burgaw and around back to 421). It was beautiful countryside, and with the exception of one small patch, the roads were super smooth.Sometime last week I also finally took that Cateye double wireless computer off my bike. I was SO tired of watching it lose signal and tell me I as riding 2mph with a cadence of 0, when I was definitely going at least 18mph with a cadence of 90!!! Argh!!! I replaced it with a simple WIRED computer: Cateye Strada Cadence...
All the wires (as seen above) aren't the best BUT it NEVER loses signal and its dead accurate when I compare it to my Garmin GPS watch. I'll take that!THIS WEEK
Still having trouble with my leg, Dr McGraw is working on it, I'm stretching and icing and wearing my new compression socks EVERY night! (I sleep in them)...check these bad boys out:
how sexy are they!? hahaDr. Martin at New Hanover Foot & Ankle (podiatrist) also got in my fancy new orthotics this week so I got those on Tuesday...take a look...
new ones - rigid sole, higher arch, deeper heel cup =more arch support for my MASSIVE arches
old ones - more cushiony, soft orthotic, arch isn't as high = less stable = more pronationDr. Martin also gave me a compression sleeve to put on my leg when I'm running to help keep the muscle from rubbing on the bone and help keep blood circulating in the area. You can obviously run in compression socks but you get a lot of wierd looks...the sleeve somehow is more acceptable in public? Don't ask me....here it is...
Also in the news this week I bought a water bottle mount for my saddle so that I no longer have to ride with a camel bak!! I can now get about 50miles in before I have to stop for water! I haven't tried using it yet but it sure looks like I mean business sitting there on my bike! This way no matter how far apart the aid stations in B2B are I'll be all good.
They YMCA is closed for its annual repairs this week so my swimming has been suffering. I swam the docks (1.65mi) on Tuesday but thats been it for the week. Thursday it was thunderstorming outside...I had good intentions, and today (Friday) I had a rough morning and didn't go. I should have. While on that subject....
RUNNING UPDATE
I've been struggling mentally with all these running injuries lately. I took 3weeks off running after that 14mi run, because it was honestly too painful. My leg hurt just walking.
Finally on Tuesday I was cleared to try running, but I was SO scared that I just did 1.5mi on the treadmill and when it hurt just a bit I stopped. Dr. McGraw told me to try outside because your biomechanics are changed on a treadmill, so on Thursday I tried again. I went outside and did 45min. I ran 8min and walked 2. I had some pain, but it wasn't terrible. My thought though is that I have to run 26miles 2 months from now, if 4 hurts, even a little bit, then 26 is out of the question...am I right?
I proceeded to become very depressed about this (so characteristic), skipped my swim on Friday morning, as I mentioned, and sat at the computer from 5:30am to 7:30am researching the peroneal nerve and how to treat nerve entrapment. I got some serious education in those two hours...stretches, nerve flossing, strengthening exercises, ART (Active Release Therapy), surgery etc, etc, and then I found....ACUPUNCTURE!
Also in the news this week I bought a water bottle mount for my saddle so that I no longer have to ride with a camel bak!! I can now get about 50miles in before I have to stop for water! I haven't tried using it yet but it sure looks like I mean business sitting there on my bike! This way no matter how far apart the aid stations in B2B are I'll be all good.
They YMCA is closed for its annual repairs this week so my swimming has been suffering. I swam the docks (1.65mi) on Tuesday but thats been it for the week. Thursday it was thunderstorming outside...I had good intentions, and today (Friday) I had a rough morning and didn't go. I should have. While on that subject....RUNNING UPDATE
I've been struggling mentally with all these running injuries lately. I took 3weeks off running after that 14mi run, because it was honestly too painful. My leg hurt just walking.
Finally on Tuesday I was cleared to try running, but I was SO scared that I just did 1.5mi on the treadmill and when it hurt just a bit I stopped. Dr. McGraw told me to try outside because your biomechanics are changed on a treadmill, so on Thursday I tried again. I went outside and did 45min. I ran 8min and walked 2. I had some pain, but it wasn't terrible. My thought though is that I have to run 26miles 2 months from now, if 4 hurts, even a little bit, then 26 is out of the question...am I right?
I proceeded to become very depressed about this (so characteristic), skipped my swim on Friday morning, as I mentioned, and sat at the computer from 5:30am to 7:30am researching the peroneal nerve and how to treat nerve entrapment. I got some serious education in those two hours...stretches, nerve flossing, strengthening exercises, ART (Active Release Therapy), surgery etc, etc, and then I found....ACUPUNCTURE!
Wednesday, August 13, 2008
No running...bought compression socks
Well I'm off my plan again. After that last 14mile run I did I thought I felt great. My right calf and shin felt sore, but not terrible, nothing that worried me...that is until it stayed sore for a week and a half, and began to hurt going up and down the stairs.
I haven't run now since last week Tuesday when I did 4mi on the treadmill. Probably a bad idea. Now I have been rolling on a foam roller, icing and resting. It sucks. I am so worried that I don't finish this race. The guys at work who have done an Ironman before aren't worried about me at all but I don't have that confidence. 
I've been biking and swimming, but you have to run to get to that finish line. I bought compression socks at trisports.com after reading about how they help with calf/shin pain, I'm hoping they arrive today......
Lets hope these babys work....
I haven't run now since last week Tuesday when I did 4mi on the treadmill. Probably a bad idea. Now I have been rolling on a foam roller, icing and resting. It sucks. I am so worried that I don't finish this race. The guys at work who have done an Ironman before aren't worried about me at all but I don't have that confidence. 
I've been biking and swimming, but you have to run to get to that finish line. I bought compression socks at trisports.com after reading about how they help with calf/shin pain, I'm hoping they arrive today......The CEP Women’s O2max Compression Socks are the first functional sport socks with a patented pressure flow that provide a scientifically proven increase in blood circulation and a consequent increase in performance. Simultaneously, the high-tech socks provide a more evenly distributed strain on stressed muscles and tendons. This facilitates the entire sequence of motion to become more precise and effective, in turn helping to prevent an overworking of muscles.Increase blood flow, get more oxygen to your muscles, remove lactate quicker, run faster-it’s that simple.
Lets hope these babys work....
Sunday, August 3, 2008
14miles to a recovery week
My final workout for the week was a 14mile long run Saturday morning before work. Then I'm heading into a full week of recovery!! This run was tough! I continued to use my 15min run/1min walk strategy, its really working for me...anyone can run for 15mins, you just focu
s on that time and its a lot easier. This is the first time I really felt the affects of the previous day's ride on my run performance. The last 3miles were hard, I was really tired. It was also very hot! I haven't been stashing nutrition along my run route but I may have to start because the fuel belt thing just isn't enough.
I took 5 gels with me and water in the 4 fuel belt bottles, and 6 Endurolyte pills. My plan was to refill my bottles at the beach (7miles into my run.) Well, I didn't plan my calorie burn very well. I felt like crap drinking only water, basically diluting any electrolytes I was taking in through gel and Endurolytes. I looked like I had jumped into a pool and out again....soaked in sweat. The temperature at 6:30am was 75F, at 9:20am when I finished it was 84F. Humidity: 90%. Ugh!
So, I bought a Gatorade (against my will, I hate high fructose corn syrup) at a gas station at mile 8. I only planned to drink half (125calories), I drank the whole damn thing in a 2mile time span!!
After that things were good again. My legs were still cursing at me, but the rest of me felt better. I continued my gel every 30minutes and water every 15min and finished my 14miles successfully. That is the second time I've ever run that far! Everything after that will be a new record!!
On this run I ate a total of 700 calories in gels and gatorade, I burned 1991 calories!! Therefore, the amount a replaced was 35%. This could be higher. If I was just training for a running race this would be fine, however I will be coming off a 112mile bike ride when I start this marathon so teaching my body to cope with a high calorie intake while I am running is essential. So many athletes bonk in an Ironman, or DNF not because they are not physically capable of finishing but because they didn't have their nutrition dialed in. That is not going to be me.
s on that time and its a lot easier. This is the first time I really felt the affects of the previous day's ride on my run performance. The last 3miles were hard, I was really tired. It was also very hot! I haven't been stashing nutrition along my run route but I may have to start because the fuel belt thing just isn't enough.I took 5 gels with me and water in the 4 fuel belt bottles, and 6 Endurolyte pills. My plan was to refill my bottles at the beach (7miles into my run.) Well, I didn't plan my calorie burn very well. I felt like crap drinking only water, basically diluting any electrolytes I was taking in through gel and Endurolytes. I looked like I had jumped into a pool and out again....soaked in sweat. The temperature at 6:30am was 75F, at 9:20am when I finished it was 84F. Humidity: 90%. Ugh!
So, I bought a Gatorade (against my will, I hate high fructose corn syrup) at a gas station at mile 8. I only planned to drink half (125calories), I drank the whole damn thing in a 2mile time span!!
After that things were good again. My legs were still cursing at me, but the rest of me felt better. I continued my gel every 30minutes and water every 15min and finished my 14miles successfully. That is the second time I've ever run that far! Everything after that will be a new record!!On this run I ate a total of 700 calories in gels and gatorade, I burned 1991 calories!! Therefore, the amount a replaced was 35%. This could be higher. If I was just training for a running race this would be fine, however I will be coming off a 112mile bike ride when I start this marathon so teaching my body to cope with a high calorie intake while I am running is essential. So many athletes bonk in an Ironman, or DNF not because they are not physically capable of finishing but because they didn't have their nutrition dialed in. That is not going to be me.
Saturday, July 19, 2008
10 miles, walk breaks & soggy shoes
I left the house this morning thinking I would attempt a 10mile out and back style run so that in the event I don't feel so good I can turn around at any point and shorten up the run. I knew that going from 3 to 5 to 10 is a little extreme, and I'm sure I would get a stern talking to from Dr. Martin if he found out, but I really need to get my long runs longer! So, I did it anyway. I didn't run through any pain, I didn't push hard, I didn't run hills or bridges, I was good. My run was good too....except for the torrential down pour I got caught in at mile 7. I got home completely soaked, but it was fun! I averaged 10min miles, and now its a few hours later, I still feel fine! This is huge for me. I'm so tired of being hurt, it felt great to go for a run with no repercussions.
I found one thing that really helped my running both mentally and physically, was to take walking breaks. I read about it in Runner's World. I'm sure all the hardcore runners out there are thinking yeah whatever if you're walking then you're not actually running 10miles. Well...I have been reading about the recovery benefits walking breaks give you, both during and after the run. Also the mental aspect of running a time then getting a break, it makes any distance more manageable. Today I ran 15min and walked 1min for the whole 10miles. If you think about it, in an Iron distance race, you'll be doing that anyway to stop at aid stations, so why not get used to it now. I was able to hold my pace easier for the distance, instead of slowing down, your body gets a chance to absorb the work its doing, your brain has something to focus on, its all good!....try it!
I found one thing that really helped my running both mentally and physically, was to take walking breaks. I read about it in Runner's World. I'm sure all the hardcore runners out there are thinking yeah whatever if you're walking then you're not actually running 10miles. Well...I have been reading about the recovery benefits walking breaks give you, both during and after the run. Also the mental aspect of running a time then getting a break, it makes any distance more manageable. Today I ran 15min and walked 1min for the whole 10miles. If you think about it, in an Iron distance race, you'll be doing that anyway to stop at aid stations, so why not get used to it now. I was able to hold my pace easier for the distance, instead of slowing down, your body gets a chance to absorb the work its doing, your brain has something to focus on, its all good!....try it!
Friday, July 11, 2008
3.25 miles down, 26.2 to go
I DID IT!!!!!!!!!! Dr. Martin told me to run outside for my next scheduled run, which was today. He told me that on Tuesday, so naturally I have been a nervous wreck since then. My thought patterns have been something like this:
"oh God that step hurt, wait did it really hurt?, yes it did hurt, no, it couldn't have because I'm still walking and these steps don't hurt, do they? did that one? no, that wasn't pain I'm crazy, shit, that was, no, ohhh what if my run sucks, what if it hurts after 500ft? what shoes should I wear? maybe I should give it another week...."
Slightly insane? I think so. Thats a summary of the last 2 days. So after surfing this morning, (thank you Bertha) I stared at all my running shoes and thought long and hard about every aspect of running before putting on my Asics Kinseis (not the Nimbus because the Kinseis have a little more heel support, and I'm trying to be extra careful). No heart rate monitor, no GPS watch, just me and my shoes.
I walked out the front door and stared down the street wondering if I'd even make it to the corner. I took a deep breath, tried to think about surfing later or biking or buying a new bike, or traveling, or anything but my feet....then I was at the corner, then my 1mile mark, soon enough I was at my turn around and before I knew it I was home!! NO PAIN!! I am so relieved I can't even put it into words.
This run also had a lot depending on it. Triangle Triathlon is on Sunday in Raleigh. I am signed up as you know. I thought I'd have to skip it due to injury but I'm GOING!! So I'm not going to be fast, its still going to be super fun!!
"oh God that step hurt, wait did it really hurt?, yes it did hurt, no, it couldn't have because I'm still walking and these steps don't hurt, do they? did that one? no, that wasn't pain I'm crazy, shit, that was, no, ohhh what if my run sucks, what if it hurts after 500ft? what shoes should I wear? maybe I should give it another week...."
Slightly insane? I think so. Thats a summary of the last 2 days. So after surfing this morning, (thank you Bertha) I stared at all my running shoes and thought long and hard about every aspect of running before putting on my Asics Kinseis (not the Nimbus because the Kinseis have a little more heel support, and I'm trying to be extra careful). No heart rate monitor, no GPS watch, just me and my shoes.
I walked out the front door and stared down the street wondering if I'd even make it to the corner. I took a deep breath, tried to think about surfing later or biking or buying a new bike, or traveling, or anything but my feet....then I was at the corner, then my 1mile mark, soon enough I was at my turn around and before I knew it I was home!! NO PAIN!! I am so relieved I can't even put it into words.
This run also had a lot depending on it. Triangle Triathlon is on Sunday in Raleigh. I am signed up as you know. I thought I'd have to skip it due to injury but I'm GOING!! So I'm not going to be fast, its still going to be super fun!!
Tuesday, July 8, 2008
Cleared to try running!!
I went to see Dr. Martin today and he said my foot seems to be a lot better! (I don't have to wear a boot!!) He has determined that I do not have a stress fracture it is "just" a case of plantar fasciitis. So I am allowed to try running 3miles on Thursday in my Asics with my old orthotics, and then I have to call him with an update. Beyond that will depend on how this run goes. He is also making my some better orthotics...more rigid, and more custom to my foot. He said if I want I can call his other marathoner patients and ask them what they think of their orthotics. That is enough to satisfy me that they will be good. I'm SO happy and pretty anxious about this run. Wish me luck!
Saturday, July 5, 2008
My love/hate relationship with the elliptical
Since I've been banned from running for TWO WHOLE WEEKS I have been trying to rekindle my relationship with.....the elliptical machine. That dreaded piece of equipment runners walk by quickly thanking God they have two capable legs that can run from point A to point B, instead of being chained to a big hunk of plastic that makes you feel like you are going somewhere but the view never changes.The ellipticals at the Y are thankfully pretty decent quality and there isn't a whole lot of clanking and clicking involved in my "runs". The doctor said I could do this, and I've been hearing its a good option for keeping up endurance when you can't run. The tough part is getting your heart rate up into your endurance zone for running. By the time you've achieved that your legs are moving faster than the machine thought it could move and the resistance is up to some number that most normal people never see.
Regardless, I'm doing it. I have to do it. It's my only hope. On Wednesday I patted myself on the back when I finished 5miles. On Thursday I did 6. That last one mile added a disproportional about of boredom. Since Thursday I've been thinking about today. The day I had to complete not 5, not 6, not even 7miles, but NINE. Nine miles, on an elliptical!!! In my fishing for positive outlooks on this I came up with the fact that at least, by the time November gets here I will be extremely mentally ready for the ups and downs of an iron distance race.
Hopefully I'll be running outside again before I hit 14 and 16mile days. For now though its looking like the elliptical for 10 and 12mile runs.....BORING!!
Wednesday, July 2, 2008
My poor foot
On Tuesday I went to see a podiatrist. Not the one I mentioned earlier because he was booked for the next week. So I kind of just picked one out of the phone book. His name was Dr. Martin. He reassured my suspicions of Plantar Fasciitis.....great, just great. I showed him my Newtons and he is not a fan. He thinks its biomechanically incorrect to run only on your forefoot. He said it is natural to heel-toe, thats how our bodies are designed......I'm not an expert on any of this, but I think this can be argued either way. If you ask forefoot runners they'll give you a million reasons why it IS biomechanically correct AND more efficient. It makes sense to me, thats why I started running with the Newtons. Even though I don't agree with his thoughts on forefoot running, I'm going to do whatever he wants me to do, because I just NEED TO RUN!!
Anyway I also told him about my hip flexor pain that was chronic before I start wearing Newtons. He said we kind of just need to start from scratch because there are so many variables. So he started by taping my foot so that the tape acts like an orthotic giving my arch support and taking pressure off the muscles under my foot....
He said that if it helps the pain when I run then I might need to get orthotics. I currently have a pair but they aren't molded to my foot very well. You can see how high my arch is...
The tape is only going to last till tomorrow probably. After that I'm supposed to take ibuprofen and run, trying different combinations like Asics shoes, heel toe running, orthotics, no orthotics, Newton shoes, forefoot running, etc. Anyway I'm to keep a diary of what I do and how it feels. I'm not sure how well this is all going to work but I'm going to try. I really don't care what my running technique is. I only changed to begin with because I was always injured. With the Newtons all my injuries went away, but now I have this. And this SUCKS!
I'm frustrated with all this but I tried to run today (he told me to, because he wanted me to run before the tape comes off) and it was more successful than yesterday or Saturday night. I made it up and back on my street before it hurt too badly. That run was wearing Asics Nimbus, heel-toe running and with the tape, just for the record. That makes me feel a bit better, but time will tell how all this works.
Anyway I also told him about my hip flexor pain that was chronic before I start wearing Newtons. He said we kind of just need to start from scratch because there are so many variables. So he started by taping my foot so that the tape acts like an orthotic giving my arch support and taking pressure off the muscles under my foot....He said that if it helps the pain when I run then I might need to get orthotics. I currently have a pair but they aren't molded to my foot very well. You can see how high my arch is...
The tape is only going to last till tomorrow probably. After that I'm supposed to take ibuprofen and run, trying different combinations like Asics shoes, heel toe running, orthotics, no orthotics, Newton shoes, forefoot running, etc. Anyway I'm to keep a diary of what I do and how it feels. I'm not sure how well this is all going to work but I'm going to try. I really don't care what my running technique is. I only changed to begin with because I was always injured. With the Newtons all my injuries went away, but now I have this. And this SUCKS!
I'm frustrated with all this but I tried to run today (he told me to, because he wanted me to run before the tape comes off) and it was more successful than yesterday or Saturday night. I made it up and back on my street before it hurt too badly. That run was wearing Asics Nimbus, heel-toe running and with the tape, just for the record. That makes me feel a bit better, but time will tell how all this works.
Sunday, June 29, 2008
Pulled out of Kure Beach...plantar fascitis
I haven't blogged in a week because I haven't had anything positive to say, now its Sunday and I'm still stuck, so I thought I'd just write about why I'm so miserable:
Last Sunday I did a workout in preparation for the Kure Beach triathlon where I swam for 30min, ran 7miles then swam another 30min. It went fairly well, but I had a little pain in my right heel. I tried not to be concerned because I had two days off of running after that. Then on Wednesday when I tried to go for my next run I couldn't...not at all, it was very painful. My heel hurt even to walk on. So I immediately went to Active Care Chiropractor (Dr. Eric McGraw), who does Active Release Treatment as well as chiropractic stuff. I've been to him before (he fixed my hip), hes great. The following day (Thursday) it felt a lot better. I decided to just cancel my runs for the week and let it rest for Sunday (race day!). By Saturday it felt totally normal to walk on, so that night as I was putting my race stuff in the car I decided to give it a try....I jogged not even 50yds and couldn't handle the pain. It was the worst kind of pain I have ever felt from a sports related injury. After some research I diagnosed myself with Plantar Fascitis, and Dr. McGraw agrees. Here's a little excerpt from WebMD:
What is plantar fasciitis?
Plantar fasciitis (say "PLAN-ter fash-ee-EYE-tus") is the most common cause of heel pain. The plantar fascia
is the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated (inflamed). Then your heel or the bottom of your foot hurts when you stand or walk.
Plantar fasciitis is common in middle-aged people. It also occurs in younger people who are on their feet a lot, like athletes or soldiers. It can happen in one foot or both feet.
What causes plantar fasciitis?
Plantar fasciitis is caused by straining the ligament that supports your arch. Repeated strain can cause tiny tears in the ligament. These can lead to pain and swelling. This is more likely to happen if:
- Your feet roll inward too much when you walk (excessive pronation
- You have high arches or flat feet.
- You walk, stand, or run for long periods of time, especially on hard surfaces.
- You are overweight.
- You wear shoes that don't fit well or are worn out.
- You have tight Achilles tendons or calf muscles.
What are the symptoms?
Most people with plantar fasciitis have pain when they take their first steps after they get out of bed or sit for a long time. You may have less stiffness and pain after you take a few steps, but your foot may hurt more as the day goes on. It may hurt the most when you climb stairs or after you stand for a long time.
How long will it take for the pain to go away?
Plantar fasciitis most often occurs because of injuries that have happened over time. With treatment, you will have less pain within a few weeks. But it may take time for the pain to go away completely-from a few months to a year.
Stay with your treatment. If you don't, you may have constant pain when you stand or walk. The sooner you start treatment, the sooner your feet will stop hurting.
Not good. Not good at all. I am swimming in a pool of self pity right now....no...its more like I'm drowning in that pool. So no Kure Beach Triathlon, which just so happens to be my favourite race in the North Carolina Triathlon Series (NCTS). I went down to the race this morning to do Tech Support for Two Wheeler Dealer (TWD), then I left. (Side note: I am done with PT's Grille!!! I work only at TWD now, no more greasy burgers for me!!...The only good thing that came of this week.) I probably won't be doing Triangle Triathlon either, seeing as its in two weeks.
Right now I'm thinking that if I'm not running for another month and then after that month I have to build my running back up from zero miles, I will never be ready for B2B (iron distance). How can I build a long run from 2-3 miles to 20-22miles in 3months!? Should I just quit now, and try for next year? Any advice on this would be much appreciated.
I'm going to go see a podiatrist name Dr. Robert O'Malley this week. He was recommended to me by a local phenom in the triathlon community, Phyllis Mason. She spoke very highly of him and his treatment of the same injury on her. Pray for me.
PS:
"DNS" = Did Not Start (in my race list, where an overall time would normally be posted)
"DNF" = Did Not Finish....hopefully that will never happen, it seems tragic to me.
Sunday, June 15, 2008
Swim & Run Time Trials...I'm getting faster!!
Today I pulled myself out of bed at an un-Godly hour (5am) yet again, to make it to the track before the sun got too hot. It's my weekend for tests, to see if all this training is paying off. So like my bike time trial 2 days ago, I want the best conditions possible.
After doing a bunch of research on the best way to estimate lactate threshold(LT) I decided to use a 30min time trial for my run. I think I've decided to use it for my bike next time. It is a slightly longer test than the one I did, and it seems to be the most popular in all the websites and books I read. I need to find a standard so that my results can be compared. The way this test works is after a sufficient warm up you start running at a pace you think you can hold for 30min. After the first 10min you hit the lap button on your heart rate monitor so that you get a reading for the average HR over the last 20min. That
number is your LT.
Because of my trials and tribulations with running I haven't done any speed work, or hill running, or 5K races....nothing that would pound my legs, I'm so nervous about hurting myself now. Hence I was super anxious about trying this time trial. Anyways I got up, rode my bike to the track and did it. My pace hasn't improved since the last time I ran a 5K (November 2007), but I haven't gotten slower either, I'm right about the same....complete miracle if you ask me! Here are my full results:
1st 10min - Dist: 1.26mi Pace: 7:55/mi Avg HR 179 Max HR 185
last 20min - Dist:2.42mi Pace: 8:15/mi Avg HR 188 Max HR 193
Total Dist - 3.68mi Avg pace: 8:09/mi
188 - *New Lactate Threshold*
I'm happy with that, I'm slow still BUT I'm NOT INJURED and NOTHING HURTS ANYWHERE!! Thats huge!
I also jumped in the pool this afternoon for my last test - 1000yd swim time trial!! (NOT FUN) Here is what I did: First I warmed up, then rested 1 minute, and then started a 1000yd swim as fast as I could. (That is equal to 40 lengths of a pool for you non-swimmers). I took a quick second to hit the lap button on my watch every 300 yds, because I've done a test before that was 3x300yds with a 30sec rest in between, so I was just curious to see how it would compare, even though this test is with no rest. After the test I cooled down for 200yds and came home to EAT!!
In swimming most people test for a LT pace instead of a heart rate because its hard to keep track of your HR in the water. Most swim work outs are interval based so having a goal pace to do everything in keeps you on track. Your T-pace, as its called, is the average pace from your 1000yd time trial.
Here are my results:
300yd splits: 4:46, 4:50, 4:49
last 100yds: 1:36
Total Time: 16:03:05
Avg pace: 1:36/100yds *New Lactate Threshold Pace*
In that 3x300 test I was talking about all my splits were over 5:00!!!! I had a T-pace of 1:43, now look at me!! Michael Phelps might not need to worry but I'm moving on up in the swimming world!!
My next set of tests are scheduled in 8 weeks, I'm excited to compare the results!
After doing a bunch of research on the best way to estimate lactate threshold(LT) I decided to use a 30min time trial for my run. I think I've decided to use it for my bike next time. It is a slightly longer test than the one I did, and it seems to be the most popular in all the websites and books I read. I need to find a standard so that my results can be compared. The way this test works is after a sufficient warm up you start running at a pace you think you can hold for 30min. After the first 10min you hit the lap button on your heart rate monitor so that you get a reading for the average HR over the last 20min. That
number is your LT.Because of my trials and tribulations with running I haven't done any speed work, or hill running, or 5K races....nothing that would pound my legs, I'm so nervous about hurting myself now. Hence I was super anxious about trying this time trial. Anyways I got up, rode my bike to the track and did it. My pace hasn't improved since the last time I ran a 5K (November 2007), but I haven't gotten slower either, I'm right about the same....complete miracle if you ask me! Here are my full results:
1st 10min - Dist: 1.26mi Pace: 7:55/mi Avg HR 179 Max HR 185
last 20min - Dist:2.42mi Pace: 8:15/mi Avg HR 188 Max HR 193
Total Dist - 3.68mi Avg pace: 8:09/mi
188 - *New Lactate Threshold*
I'm happy with that, I'm slow still BUT I'm NOT INJURED and NOTHING HURTS ANYWHERE!! Thats huge!
I also jumped in the pool this afternoon for my last test - 1000yd swim time trial!! (NOT FUN) Here is what I did: First I warmed up, then rested 1 minute, and then started a 1000yd swim as fast as I could. (That is equal to 40 lengths of a pool for you non-swimmers). I took a quick second to hit the lap button on my watch every 300 yds, because I've done a test before that was 3x300yds with a 30sec rest in between, so I was just curious to see how it would compare, even though this test is with no rest. After the test I cooled down for 200yds and came home to EAT!!In swimming most people test for a LT pace instead of a heart rate because its hard to keep track of your HR in the water. Most swim work outs are interval based so having a goal pace to do everything in keeps you on track. Your T-pace, as its called, is the average pace from your 1000yd time trial.
Here are my results:
300yd splits: 4:46, 4:50, 4:49
last 100yds: 1:36
Total Time: 16:03:05
Avg pace: 1:36/100yds *New Lactate Threshold Pace*
In that 3x300 test I was talking about all my splits were over 5:00!!!! I had a T-pace of 1:43, now look at me!! Michael Phelps might not need to worry but I'm moving on up in the swimming world!!
My next set of tests are scheduled in 8 weeks, I'm excited to compare the results!
Monday, June 2, 2008
Cooper River Bridge training run & visit to Charleston
While I was in Charleston for the swim I also visited one of my best friends who just had a baby (Iris) and she is absolutely precious. I just thought you all should see how cute she is...
I also got the chance to run over the Cooper River Bridge, something I've wanted to do for awhile. It was so hot and SO windy but super fun. I wish we had something like that in Wilmington. My total run was 6 miles, the bridge took up about 5 of that. Its a tough run, but the view makes it worth it. Thats me running over the bridge...(white shirt)
I also got the chance to run over the Cooper River Bridge, something I've wanted to do for awhile. It was so hot and SO windy but super fun. I wish we had something like that in Wilmington. My total run was 6 miles, the bridge took up about 5 of that. Its a tough run, but the view makes it worth it. Thats me running over the bridge...(white shirt)
Friday, May 16, 2008
Getting back into training & trying Newton running shoes
I've been such a slacker since White Lake, but this week I'm making progress towards resuming my normal training schedule. My 10mile total running goal was a success last week, so I'm going for 11 this week. Slow and steady. My hip hurts a little after I run but I stretch, take ibuprofen and drink Hammer Nutrition's Recoverite (its awesome!!) and normally feel better a little later on. Hopefully this combination will work all season.
Tomorrow is the Surf N Turf Super Sprint in Surf City. Its fun little race, last year I was 3rd in my age group. It consists of a 750m ocean swim, 4mi bike, 2mi run, 4mi bike, 1mi run.....crazy....fun though. Its done before you can blink. After this weekend I have to devote some major time to the pool for the next 2 weeks before the Low Country Splash in Charleston (2.4mile swim).
I am currently selling my Asics Kinsei and Nimbus shoes on ebay because I've decided to try something totally new. I have been running in my Adidas Boston Racers (racing flats basically) and trying to focus on running on the balls of my feet (Pose Method). I started reading about Newton Running Shoes online, and evidently they are designed to help you run more efficiently...which means on the balls of the feet. SO....after days of research and contemplation I decided to dish out the $175 (yes you read that right, one hundred and seventy five dollars) to try out the shoes. I called Newton and they said I have 30days to wear them, destroy them, get them filthy and return them for a full refund if I don't love them....that I think is a good deal. I'm so tired of being injured and trying to learn how to run all over again, and from what I've been reading these shoes are supposed to help. I will write a full shoe review as soon I have some miles logged on them.
Tomorrow is the Surf N Turf Super Sprint in Surf City. Its fun little race, last year I was 3rd in my age group. It consists of a 750m ocean swim, 4mi bike, 2mi run, 4mi bike, 1mi run.....crazy....fun though. Its done before you can blink. After this weekend I have to devote some major time to the pool for the next 2 weeks before the Low Country Splash in Charleston (2.4mile swim).
I am currently selling my Asics Kinsei and Nimbus shoes on ebay because I've decided to try something totally new. I have been running in my Adidas Boston Racers (racing flats basically) and trying to focus on running on the balls of my feet (Pose Method). I started reading about Newton Running Shoes online, and evidently they are designed to help you run more efficiently...which means on the balls of the feet. SO....after days of research and contemplation I decided to dish out the $175 (yes you read that right, one hundred and seventy five dollars) to try out the shoes. I called Newton and they said I have 30days to wear them, destroy them, get them filthy and return them for a full refund if I don't love them....that I think is a good deal. I'm so tired of being injured and trying to learn how to run all over again, and from what I've been reading these shoes are supposed to help. I will write a full shoe review as soon I have some miles logged on them.
Friday, May 9, 2008
Another pain free run! (for me and my mum!!)
I just got in from my second 3mile run since the race. I'm not wearing a HR monitor or a GPS, I'm just running....slow and relaxed. So far so good. I have no IT band pain and my hip only feels alittle funny when I'm done, but then I do my Yoga for Athletes and I'm good! I have one more run this week to hit my 10mile/week goal, thats less than half of my weekly mileage from a month ago. I was running about 25miles/week. Its ok though. I'm working on my training plan for the ironman and I have all this factored in. I'm pretty proud of it.
I've been trying to focus on Pose running technique but I have a hard time knowing if I'm doing it right. I have video taped myself afew times to get an idea of how it looks. I think I need to work on the drills more. (they are all shown in video clips on the Pose website).
Here is a video from April 5th, I'm due for another one in my new shoes, but you can see how I'm trying to land on my forefoot with my foot under my center of gravity not in front of me. I'm pretty sure I have a ways to go.
I have one other thing I have to mention in this entry about running:
I'm EXTREMELY PROUD of my Mum!!!! She finished her first 5K last November but had to take a break from running due to knee pain and I think IT band pain also. I think life got in the way alittle and I was worried she wouldn't pick it back up....but....SHE DID!! I just found out last night, and I'm so excited. She said she just runs when it feels good and walks when it doesn't. Last year I showed her some stretches and got her a foam roller (God's gift to the IT band), so she'll be back up to 3 pain free miles in no time! Running is good for the soul. Its time that you have with you, and I think everyone needs that. .....She doesn't know it yet but I see triathlon in her future.......
I've been trying to focus on Pose running technique but I have a hard time knowing if I'm doing it right. I have video taped myself afew times to get an idea of how it looks. I think I need to work on the drills more. (they are all shown in video clips on the Pose website).
Here is a video from April 5th, I'm due for another one in my new shoes, but you can see how I'm trying to land on my forefoot with my foot under my center of gravity not in front of me. I'm pretty sure I have a ways to go.
I have one other thing I have to mention in this entry about running:
I'm EXTREMELY PROUD of my Mum!!!! She finished her first 5K last November but had to take a break from running due to knee pain and I think IT band pain also. I think life got in the way alittle and I was worried she wouldn't pick it back up....but....SHE DID!! I just found out last night, and I'm so excited. She said she just runs when it feels good and walks when it doesn't. Last year I showed her some stretches and got her a foam roller (God's gift to the IT band), so she'll be back up to 3 pain free miles in no time! Running is good for the soul. Its time that you have with you, and I think everyone needs that. .....She doesn't know it yet but I see triathlon in her future.......
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