Not much to report. Ran 5 miles recovery on Monday, 7 on Tuesday. Without actually hurting I could tell that my knee was recovering from the toll of Sunday's workout so yesterday I ran an easy 4 miles at lunch time and cut back on the planned workout I had with Tim. Tim was doing 3*3200 so i joined him for the first one (10.34) and hopped in for a mile of the second one (5.07) then did some strides and warmed down. I was wearing my 'every day' shoes so I felt a bit sluggish compared to usual track workouts, but I'll take it.
Took today off (instead of tomorrow's planned day off) and will still hit 50 miles for the week so I'm happy with that. Have pencilled in a 5k on the 9th Feb which should give me some sort of a benchmark of where I am at the moment. I'm guessing mid 16s shape. Long way to go...
Thursday, January 31, 2008
Sunday, January 27, 2008
A good tired
Well the day dawned beautiful here today and I've been feeling pretty good lately so decided to lace up the Fasttwitch and spin the wheels again today. Only my second workout in over two months!
3m warm up (6.16 pace), straight into 6*0.75m with 0.25m 'recovery'. goal was to just get the legs moving and go around threshold pace without straining. was going to stop at first sign of any pain but knee was absolutely fine
splits were 4.13 (1.33), 4.13 (1.33), 4.06 (1.33), 4.10 (1.38), 4.06 (1.42),4.13. so about 5.30 pace on average for the 0.75 miles which is faster than threshold but I just went with it.
started to strain a bit on the 5th one but wanted to finish the workout off at that point so did. the recoveries got progressively longer but overall I was very happy with the effort and ecstatic that the knee gave me no grief at all. Legs feel pretty tired but it's a good tired- couple of recovery days ahead! Overall run was 9.5 miles in 56.50
weather was perfect- 50s and sunny. I finished workout in just shorts!
spent the rest of the day in the park with seemingly the rest of Charlotte. It was certainly as if spring had sprung already (although it's getting cold again tomorrow)
oh and dvr is very cool!
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3m warm up (6.16 pace), straight into 6*0.75m with 0.25m 'recovery'. goal was to just get the legs moving and go around threshold pace without straining. was going to stop at first sign of any pain but knee was absolutely fine
splits were 4.13 (1.33), 4.13 (1.33), 4.06 (1.33), 4.10 (1.38), 4.06 (1.42),4.13. so about 5.30 pace on average for the 0.75 miles which is faster than threshold but I just went with it.
started to strain a bit on the 5th one but wanted to finish the workout off at that point so did. the recoveries got progressively longer but overall I was very happy with the effort and ecstatic that the knee gave me no grief at all. Legs feel pretty tired but it's a good tired- couple of recovery days ahead! Overall run was 9.5 miles in 56.50
weather was perfect- 50s and sunny. I finished workout in just shorts!
spent the rest of the day in the park with seemingly the rest of Charlotte. It was certainly as if spring had sprung already (although it's getting cold again tomorrow)
oh and dvr is very cool!
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Saturday, January 26, 2008
Back at it
I'm feeling pretty good at the minute. My knee has calmed down completely, to the point where I've run a painless 50 miles in the past week or so. After seeing the doc I took a few days off and then gradually ran 2,3,4, etc. miles a day with the intention of stopping if i ever felt any pain (I didn't need to). I have been taking the anti-inflammatories he prescribed twice a day and they seem to have done the trick in the end. So I've probably ripped the lining off my stomach but at least I'm running again right??!
Today's run was 10 on the trails with a bunch of guys I haven't seen for a while and it felt good. I'm starting to feel part of the running community again (hence reopening my blog!).
I also went to see a physio yesterday and they pulled my leg this way and that way without getting any reaction from my knee, so that was reassuring too. In fact they gave my legs a real going over and surprisingly they didn't really pick up any strength imbalances that I need to do specific work on. They just gave me a bunch of stretches to do each day which I plan to do religiously, working mainly on strengthening my quad so that my patella tracks the way it should and also getting some flexibility back into my IT band which they noted (unsurprisingly) was pretty tight.
Work has calmed down too now so things are just... well... 'good' at the minute. Hopefully I haven't tempted fate by writing all this!
Currently waiting on Time Warner guy to come and install DVR which we're pretty excited about getting. Have done without for the past two years without realising it would only have cost us 6 bucks a month extra.
Watched a good movie and read a good book over the last few days too (Mystic River and The Road- although happy tales they were not!!)
And have been keeping up with all the other blogs too, as always amusing, interesting and informative!
Signing out for now...
Today's run was 10 on the trails with a bunch of guys I haven't seen for a while and it felt good. I'm starting to feel part of the running community again (hence reopening my blog!).
I also went to see a physio yesterday and they pulled my leg this way and that way without getting any reaction from my knee, so that was reassuring too. In fact they gave my legs a real going over and surprisingly they didn't really pick up any strength imbalances that I need to do specific work on. They just gave me a bunch of stretches to do each day which I plan to do religiously, working mainly on strengthening my quad so that my patella tracks the way it should and also getting some flexibility back into my IT band which they noted (unsurprisingly) was pretty tight.
Work has calmed down too now so things are just... well... 'good' at the minute. Hopefully I haven't tempted fate by writing all this!
Currently waiting on Time Warner guy to come and install DVR which we're pretty excited about getting. Have done without for the past two years without realising it would only have cost us 6 bucks a month extra.
Watched a good movie and read a good book over the last few days too (Mystic River and The Road- although happy tales they were not!!)
And have been keeping up with all the other blogs too, as always amusing, interesting and informative!
Signing out for now...
Monday, January 21, 2008
Whisper it quietly....
...but I may be on the way back. Three pain free runs in a row (first since November!) and hopefully things are looking up...
Saturday, January 12, 2008
So I finally did something about it
At last I hear you all cry! I went to the docs on Wednesday and had the knee looked at. X rays came out fine so the fall hasn't caused any obvious structural damage. Doc diagnosed that the fall caused a bunch of swelling issues down there in the tissues/tendons between my knee cap and my quad that has led to tendonitis. Didn't see the need to do an MRI for now, just prescribed me some anti inflammatories, fixed me up with a knee brace and booked me some physio sessions to strengthen my quad and help align the tracking between my quad and my knee (something Joseph referred to a while back). He actually said I could carry on running, just cut back significantly and don't do anything that makes the knee hurt.
So you probably won't be hearing from me for a while. Instead of one day going on about a great run and lamenting the knee the next I've finally come round to the fact that I've got to sort the knee out properly before I even think about getting back to proper training
Adios folks!
So you probably won't be hearing from me for a while. Instead of one day going on about a great run and lamenting the knee the next I've finally come round to the fact that I've got to sort the knee out properly before I even think about getting back to proper training
Adios folks!
Sunday, January 6, 2008
I'll take that
Lisa was cleaning out our closets yesterday and came across a really old rarely worn pair of shoes of mine- Saucony Trigon Responsive. So I laced them up and ran in them today and what do you know i had an alright run! Ran with Tim and hit just over 13 miles at 6.37 pace. Could feel the knee throughout but was better than it has been. Once work calms down (I hope!) after next week I still am going to get it checked out by the doc but I'll take that run for now. I'm hoping maybe the change in shoes could be a factor. They were a lot firmer and more responsive than the shoes I have been running in for the last few months or so so i'll try them out the next few runs and see what happens.
I ended up running yesterday too in the end. An unplanned 3 mile dash home from Walmart after we had gone grocery shopping! As usual the lines in Walmart were ridiculous and Sophie isn't one to sit in her stroller for long so I left Lisa with the shopping and took the kids to the car so they could watch a DVD while we waited. Twenty minutes later the car wouldn't start as I had only turned the electrics on and not the engine! Won't do that again! We didn't know how long we would have to wait for someone to come so I dashed home grabbed the other car and came back so i could get the kids home and Lisa waited for the mechanics to turn up.
Oh well all was okay in the end and I got to watch the two games too. So far my predictions have borne out...
I ended up running yesterday too in the end. An unplanned 3 mile dash home from Walmart after we had gone grocery shopping! As usual the lines in Walmart were ridiculous and Sophie isn't one to sit in her stroller for long so I left Lisa with the shopping and took the kids to the car so they could watch a DVD while we waited. Twenty minutes later the car wouldn't start as I had only turned the electrics on and not the engine! Won't do that again! We didn't know how long we would have to wait for someone to come so I dashed home grabbed the other car and came back so i could get the kids home and Lisa waited for the mechanics to turn up.
Oh well all was okay in the end and I got to watch the two games too. So far my predictions have borne out...
Saturday, January 5, 2008
Wildcard weekend
Predictions for the weekend? My Seattle team to use home field advantage to overcome the Redskins. San Diego to destroy the Titans, the Buccs to hold off error ridden Eli and the Jags to be the only winners on the road (but what do i know?)
Well I got the intended 50 miles in this week (50.03 to be exact!). Had to hit the roads at 9.30 last night to do it (after a big steak for dinner at 7!) as I was unable to get out earlier because of work which is absolutely crazy at the moment. The knee still isn't right and every time I head out I worry about it but we'll see. Following Mindi's advice I bought a year's supply of Glucosamine tablets this morning from Sam's Club! No run today (planned) hoping to get a good few miles in with Tim tomorrow. Weather is perfect here for running at the moment- 30s and sunny and crisp
Well I got the intended 50 miles in this week (50.03 to be exact!). Had to hit the roads at 9.30 last night to do it (after a big steak for dinner at 7!) as I was unable to get out earlier because of work which is absolutely crazy at the moment. The knee still isn't right and every time I head out I worry about it but we'll see. Following Mindi's advice I bought a year's supply of Glucosamine tablets this morning from Sam's Club! No run today (planned) hoping to get a good few miles in with Tim tomorrow. Weather is perfect here for running at the moment- 30s and sunny and crisp
Tuesday, January 1, 2008
Happy New Year
Happy new year to everyone and may 2008 bring you everything you wish for
So this year was 2,380 miles, an average of 46 per week, up nearly 500 miles from last year but just short of my original 2,500 goal. It was a good year running wise, although I peaked in July (winning a 5k in 15.51 on a course which measured 3.2 miles) and was wrestling with niggles most of the year, firstly with pf and then recently with my lingering knee problems. The goals for 2008 remain to run a fast 5and 10k on the track in Spring and then hopefully build up to a second marathon attempt in the Fall.
Things have been progressing okay the last few days, running 6-9 miles a day, taking it easy. Can still definitely feel the knee but it is certainly improving. Tim is back in town so I'm motivated to start getting up early again to get the miles in before work. With temperatures forecast to dip below 20 the next few mornings I will certainly need that motivation!!
So this year was 2,380 miles, an average of 46 per week, up nearly 500 miles from last year but just short of my original 2,500 goal. It was a good year running wise, although I peaked in July (winning a 5k in 15.51 on a course which measured 3.2 miles) and was wrestling with niggles most of the year, firstly with pf and then recently with my lingering knee problems. The goals for 2008 remain to run a fast 5and 10k on the track in Spring and then hopefully build up to a second marathon attempt in the Fall.
Things have been progressing okay the last few days, running 6-9 miles a day, taking it easy. Can still definitely feel the knee but it is certainly improving. Tim is back in town so I'm motivated to start getting up early again to get the miles in before work. With temperatures forecast to dip below 20 the next few mornings I will certainly need that motivation!!
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