I think this will leave a mark
Thanks to some glute issues that I could not resolve myself, I haven’t run since October 19th. Well, not entirely true. I tried to gut out a run on the 21st, but bagged it just a half-mile into it, knowing I could do some real damage if I continued.
So I worked the glute as well as I could during the last few weeks in Iraq. But no matter how much I rolled on a tennis ball, eyed the knob on my bed’s foot-board (how would you explain that one to a shocked roommate) and sat on desk corners, I just couldn’t get the bastard to release.
So within 36 hours of getting home, I was face-down on the masseuse’s table. She put all 120lbs into her elbow and dug away. I walked out of that session bruised heavily up and down my legs, which is what I asked for.
On Tuesday we went for an easy 3-mile run at work. No issues at all. Everything felt perfect, likely through a combination of rest and massage.
A follow-up massage on Thursday made sure that everything was good. I don’t think she needed to resort to her elbow once during that session, but she made sure no trigger point was left unturned.
The proof was in the pudding - a very comfortable, yet hilly 5-miles this evening at a very comfortable 7:59/mile pace (which is much quicker than anything I was doing in Iraq). I’m confident that I will be able to truly make myself hurt <a href=”http://www.harpethhillsmarathon.com/”>Sunday morning</a>.
I’m truly looking forward to it.
Workout:
- Type: Run
- Date: 11/21/2008
- Time: 16:45:00
- Total Time: 00:45:35.00
- Average Heart rate: 146
- Max Heart rate: 157
- Calories: 782
- Distance: 5.13 miles
- Average Pace: 8:53.33/mile
- Max Pace: 7:48.75/mile
- Ascent: 286 ft
- Descent: 286 ft
Filed under: "trigger point", Clarksville, Fitness, Marathon, Run
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Cruisin’ 12
The long run for my recovery week (hehe, I typed “weak” there; Freudian slip, perhaps?).
Another beautiful day for a long run. I’ve lucked into those the past several weekends. Overcast, 45 degrees, a breath of wind to cool me down when I turn into it. Very nice.
I’m still trying to sort out my optimum run/walk ratio. Today I employed a 6-minute run/30-second walk strategy. It worked just fine also, keeping me right in my average half-marathon finish time without really pushing myself. And this was a training run!
The first couple of miles were a very comfortable 9:10-pace, then I slowly picked it up. By mile 6, my average pace was down to 8:58, where I held it for a couple of miles. It fell apart at 9.5-miles, but that was my own doing.
One of the great things about this Galloway method is that I don’t really pay attention to my pace as I’m running. It’s a window on my Garmin, but it’s one of the small ones down in the corner. The large one at the top shows elapsed time, which is how I keep track of my run/walk times. When I’m running, I go as I feel.
So at 9.5-miles, I was feeling good. Cruising the flats, getting ready to make a right turn up a gradual 1/4-mile long hill. Through that stretch I was holding a 6:00-pace. On one hand, that was my undoing for the last 2.5 miles. On the other hand, it’s great to know that I can crank out a pace like that deep into a longer run.
The next couple of miles really weren’t much slower than average, sitting right at 9:05-pace. I could just feel the glutes and ITB starting to tighten up, paying me back for my effort. The last mile pretty much melted down, dropping to 9:58.
After a tall glass of chocolate milk and a shower, it’s time to stretch those glutes and ITB’s out.
Workout:
- Type: Run
- Date: 04/05/2008
- Time: 10:35:00
- Total Time: 1:49:34.00
- Average Heart rate: 146
- Max Heart rate: 157
- Calories: 1826
- Distance: 12.05 miles
- Average Pace: 9:05.45/mile
- Max Pace: 6:00/mile
- Ascent: 324 ft
- Descent: 324 ft
Filed under: "trigger point", Fitness, Flexibility, Galloway, Nutrition, Run
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Day off Stretch
Recovering from this weekend’s double long. Felt good to sprawl out across the floor and let gravity do its work on the muscles and joints.
Workout:
- Type: Flexibility
- Date: 04/01/2008
- Time: 07:15:00
- Total Time: 00:40:00.00
Filed under: "trigger point", Fitness, Flexibility
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Stretching & The News
Stretching and trigger point focus for a few minutes while relaxing with the news after this afternoon’s run.
Workout:
- Type: Flexibility
- Date: 03/24/2008
- Time: 17:30:00
- Total Time: 00:15:00.00
Filed under: "trigger point", Fitness, Flexibility, Marathon, Run
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13.1 Mile Train Wreck
Workout:
- Type: Run
- Date: 03/15/2008
- Time: 08:00:00
- Total Time: 1:59:44.00
- Average Heart rate: 154
- Max Heart rate: 169
- Calories: 1984
- Distance: 13.1 miles
- Average Pace: 9:08.78/mile
- Max Pace: 6:25.03/mile
- Ascent: 268 ft
- Descent: 298 ft
Filed under: "trigger point", Fitness, Flexibility, Marathon, My Other Blog, Run, race report, rant
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Testing the Waters
With Tuesday’s results of a very easy run keeping my average HR in the 150’s, I didn’t run on Wednesday. Well, that and going to a Linkin Park concert Tuesday night and not getting home until 2:30am thanks to the ice and wrecks. Wednesday saw a few inches of snow on the ground that didn’t clear until the end of the day. And towards the end of the day, I started really feeling my ITB, for some odd reason. It’s been a year since it gave me fits, so I couldn’t figure out why.
Doing a bit of reading today, I figured I must have caught an errant knee in the upper thigh while flying around the pit at the LP concert. That must have aggravated it, since I can feel deep bruising in that area. So that caused some tightening, which started pulling on the band and aggravating my hip.
I bit longer run this morning with a coworker. Our chatting kept the effort easy (2 of 10) and the average HR was a bit lower (149 vs 155) than Tuesday, so that’s a good sign.
I’ve spent the rest of the day stretching, massaging and rolling my trigger points. My ITB’s already loosening up, so I’m pleased with that.
Workout:
- Type: Run
- Date: 02/28/2008
- Time: 07:20:00
- Total Time: 00:30:59.00
- Average Heart rate: 149
- Max Heart rate: 173
- Calories: 518
- Distance: 3.42 miles
- Average Pace: 9:03.81/mile
- Max Pace: 6:30.88/mile
- Ascent: 88 ft
- Descent: 88 ft
Filed under: "trigger point", Fitness, Flexibility, General Cardio, Run, music
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Running with Donna 26.2
Have I ever mentioned I hate humidity? All the fugly details here.
Workout:
- Type: Run
- Date: 02/17/2008
- Time: 08:30:00
- Total Time: 5:57:18.00
- Average Heart rate: 147
- Max Heart rate: 166
- Calories: 3531
- Distance: 26.2 miles
- Average Pace: 13:38.18/mile
- Max Pace: 8:26.33/mile
- Ascent: 215 ft
- Descent: 215 ft
Filed under: "trigger point", Fitness, Marathon, My Other Blog, Run, Walk, race report
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16. Minus 14.5
Well, today was supposed to be a 16 mile run. Absolutely gorgeous day for it too. 28F, with just a baby’s breath of wind, nary a cloud in the sky. Beautiful.
Started off real slow, which was the plan. Half a mile down the road, I could feel my left calf tightening up. It’s been bugging me since last Sunday’s 13-miler, where it tightened up quickly after my 6-mile tempo section. A couple of easy runs this week, some rolling, some stretching and all was fine, so I figured this morning that I’d work through it and it would loosen up.
By 1.5 miles it was very tight, like a string stretched too far. So I was going to walk for a minute or two and feel it out. That’s when I felt a little pop down there, which convinced me it was time to walk home. Mind you, it wasn’t a painful “something just snapped” pop, but one of those pops where something settled back into place. Either way, not something I wanted to feel.
So I’m R.I.C.E.’ing it today and will take a couple of days off, which were planned after today due to work and other commitments. Next week was a recovery week for this cycle anyway, so I’m extending it a bit.
In the meantime, we’re doing a bit of digging to try and find the trigger point. Something definitely needs some release.
Meanwhile, the countdown timer to the next marathon has ticked under 30 days…
Workout:
- Type: Run
- Date: 01/18/2008
- Time: 10:30:00
- Total Time: 00:19:23.00
- Distance: 1.66 miles
- Average Pace: 11:40.39/mile
Filed under: "trigger point", Flexibility, Marathon, Run, Walk
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