Hello Runners.
So...yeah...rehab week. After the DNF in last Sunday's Leesburg 20k I've spent most of this week doing rehab / strength / stretches for the medial glute. (For the record, I ran 6 miles at 6:35 pace...net 200 ft. uphill...and aerobically I felt fine...so I have (had) some fitness). At 6 miles, the right medial glute just suddenly hurt like the dickens, and that was it.
So....no running this week.....
I've taken this opportunity to do some extra strength / stretching other running muscles (hamstring, main glute, calves, etc.).
Monday / Tuesday - heat; cold, strength work being careful not to over do it on the medial glute. Find the right amount of effort to rehab, but not hurt it more. Pressure point work (baseball on the spots that hurt), and lotsa foam rolling twice daily.
Wednesday - heavier strength work. Found a good stretch band exercise to target the medial glute. 30 minutes on stupid stationary bike.
Thursday / Friday - 3 mi "speed walk". All of above...no problem with hip / butt during the walks that are about 15 minute pace.
Saturday - 3 mile "test run". Jog / walk as needed. First mile was good, around 8:30 pace. Then, resorted to walk / jog the last 2 miles. No sharp pain, but definitely still "there". About where I was before I stupidly ran the Leesburg 20k on Sunday. I "could" have run 4-5 miles today or more without any sharp pain, BUT that would be stupid and I'd be taking myself backward with the injury.
So...that's my sad update this week....
It's just running, and only a small part of my life. But...man...this sucks!
Hope all you are doing well....and are on target for your Fall races!
Saturday, August 26, 2017
Monday, August 21, 2017
Breaking3ProjectPhilly - Week 5 (Yeah...I'm An Idiot)
Hello Readers.
Going into this week my right "Gluteus Medius" still hurt, but not bad. I moved last weekend's normal Saturday LR back a day to Sunday. So, I adjusted this week's workout back a day too, to give enough recovery.
My regimen for keeping the "glute" in check is foam rolling and using a baseball to "hit the spot" every day, Aleve, and "Badger Sore Muscle Rub" which puts some heat on it. I really feel like an "Old mand with this Gen Gay" using this stuff, but it actually works (for a few hours at least). I don't like relying on Aleve or the rub, but hopefully I don't need it too long.
Tuesday Workout - "9 with 4 @ tempo" actually went pretty well, considering hip issues mentioned above. The tempo miles were 6:43 (uphill), 6:27/6:19/6:21 (last down slight down hill). Funny, my hip hurt LESS when running faster. Also noted that if I work on my form and really try to stand tall, it hurts less...
Wednesday - Friday: No running to let my hip "calm down", not overdo it.
Saturday's easy run felt pretty good, so.....
I raced the Leesburg 20k on Sunday. Doing pretty well thru 5 miles at around 6:30 pace, and then just after mile 6 SHARP pain in my hip and I have to STOP and stand for a few minutes, when walk all the way back to the start/finish. Really sucked since I had to watch all the folks behind me pass by....over an hour of walking....
So, yeah - I'm an idiot. Shoulda' known not to try and race when I'm not 100%. So, now I'm back to square one. I plan not to run next week. The week after that is a cross country road trip to drop my Son off at school...so I will probably not run that week either.
Hopefully two weeks off with daily work to strengthen the "Gluteus Medius" will do it.
Writing this on Monday...because really I was too depressed to do it yesterday.
_______
Weekly Mileage: 23
Long Run: N/A
Weight: ?
_________
Every run: Leg swings / Lunge matrix before and foam rolling / dynamic stretching after.
Downward....
Going into this week my right "Gluteus Medius" still hurt, but not bad. I moved last weekend's normal Saturday LR back a day to Sunday. So, I adjusted this week's workout back a day too, to give enough recovery.
My regimen for keeping the "glute" in check is foam rolling and using a baseball to "hit the spot" every day, Aleve, and "Badger Sore Muscle Rub" which puts some heat on it. I really feel like an "Old mand with this Gen Gay" using this stuff, but it actually works (for a few hours at least). I don't like relying on Aleve or the rub, but hopefully I don't need it too long.
Tuesday Workout - "9 with 4 @ tempo" actually went pretty well, considering hip issues mentioned above. The tempo miles were 6:43 (uphill), 6:27/6:19/6:21 (last down slight down hill). Funny, my hip hurt LESS when running faster. Also noted that if I work on my form and really try to stand tall, it hurts less...
Wednesday - Friday: No running to let my hip "calm down", not overdo it.
Saturday's easy run felt pretty good, so.....
I raced the Leesburg 20k on Sunday. Doing pretty well thru 5 miles at around 6:30 pace, and then just after mile 6 SHARP pain in my hip and I have to STOP and stand for a few minutes, when walk all the way back to the start/finish. Really sucked since I had to watch all the folks behind me pass by....over an hour of walking....
So, yeah - I'm an idiot. Shoulda' known not to try and race when I'm not 100%. So, now I'm back to square one. I plan not to run next week. The week after that is a cross country road trip to drop my Son off at school...so I will probably not run that week either.
Hopefully two weeks off with daily work to strengthen the "Gluteus Medius" will do it.
Writing this on Monday...because really I was too depressed to do it yesterday.
_______
Weekly Mileage: 23
Long Run: N/A
Weight: ?
_________
Every run: Leg swings / Lunge matrix before and foam rolling / dynamic stretching after.
- Monday: 2 miles easy.
- Tuesday: 9 mi with 4 @ tempo. Pace consistent with prior tempo run. Avg. 6:28 pace...about right. Hip holding up, but not 100%. Strength work. Extra rolling, digging, on hip. Goblet squats with KB / pull ups / dumb bell bench press.
- Wednesday:OFF
- Thursday:OFF
- Friday: OFF
- Saturday: 5.5 + strides.
- Sunday: Leesburg 20k (well 6 miles of it...plus 5 mile walk)
Downward....
Sunday, August 13, 2017
Breaking3ProjectPhilly - Week 4 (Pain In The Ass)
Hello Readers.
Update: World Championships:
I looked up all the recommended strength work and stretches for the Gluteus Medius and I'm already doing all of them. Only thing I did read is to focus on the eccentric portion of the exercise, which I don't do - noted. So, I guess it's a combination of getting older and over-doing it; building up the mileage too fast and at pace this is too fast. Maybe someday I'll learn. Maybe not. Frustrating, self-inflicted injury.
Side Note: Marathon fueling - while I was watching the WC Women's marathon the commentator (Josh Cox), noted that in training you need to practice fueling "at race pace". In my last marathon build-up, I did practice fueling, but at a slower than race pace and had "problems" during the race - noted.
_______
Weekly Mileage: 55
Long Run: N/A
Weight: ?
_________
Every run: Leg swings / Lunge matrix before and foam rolling / dynamic stretching after.
Onward....
Update: World Championships:
- Jenny Simpson taking home Silver in the 1500 with a blazing finish. Great race!
- US Can Steeple or What?!
- Evan Jager - Bronze.
- Emma GOLD / Courtney Frerichs SILVER! US goes 1-2. Biggest surprise, and best finishing celebration of the meet! Worth finding the video online if you haven't seen this one. Letsrun.com has it.
I looked up all the recommended strength work and stretches for the Gluteus Medius and I'm already doing all of them. Only thing I did read is to focus on the eccentric portion of the exercise, which I don't do - noted. So, I guess it's a combination of getting older and over-doing it; building up the mileage too fast and at pace this is too fast. Maybe someday I'll learn. Maybe not. Frustrating, self-inflicted injury.
Side Note: Marathon fueling - while I was watching the WC Women's marathon the commentator (Josh Cox), noted that in training you need to practice fueling "at race pace". In my last marathon build-up, I did practice fueling, but at a slower than race pace and had "problems" during the race - noted.
_______
Weekly Mileage: 55
Long Run: N/A
Weight: ?
_________
Every run: Leg swings / Lunge matrix before and foam rolling / dynamic stretching after.
- Monday: GA 9.1 @ 8:00 pace. Feeling okay. Core work.
- Tuesday: MLR 13.5 @ 7:17 pace....a little too fast. Running with a friend and talking the whole time, so maybe not? But, yeah...probably too fast. Strength work - KG swings / pull ups / dumb bell bench press / single leg squats.
- Wednesday: 5 Easy @ 8:30 pace. Yesterday took more out of me than I realized. Lesson learned. ITB rehab work. Extra hip mobility stuff. "Right butt / hip" not right. Damn it!
- Thursday:
MLR 11.GA 9. Hip not right, cut back from planned 11 miles. Core work. Hip mobility / myrtle. PT - worked on right hip.
- Friday: 5.2 Easy. Hip works. Probably should have taken today off. Only a recovery run anyway.
- Saturday: OFF. PT. Work on Right Gluteus Medius. Found the spot...and it hurt like the dickens while he worked on it.
- Sunday: 13 MLR. Cut down from planned 17 miles. Hip doing better. I was ready to shut it down as soon as it got beyond a slight annoyance. Never did. Strength work - except skipping single leg dead lifts and squats in case if aggravates the injury. Hip strength / myrtle. Couldn't really "feel" the injury during the exercises - either it's not that bad or I'm not doing it right, or both.
Onward....
Sunday, August 6, 2017
Breaking3ProjectPhilly - Week 3 (AMY CRAGG + Recovering)
Hello Runners.
Update: World Championships:
My "rehab" process goes something like this; 1) Go to physio; 2) Go for a run; 3) Report back to physio how I'm doing - improvement / pain in new spot / hurts more / etc. 4) Modify treatment; 5) Rinse and repeat.
Details of the rehab:
Last week - Wednesday: ART, STEM. Thursday - dry needling / STEM. Saturday same as Wednesday.
Monday rehab was like Saturday - EXCEPT on Monday I also got "traction" (hanging upside down) and work on my lower back and hamstring (all on left side). This is after I noticed that when he "pushes down on the left side of my lower back to stretch is out some my Achilles "tightens". So, maybe tightness in lower back is doing something? Dunno - but he worked on that too. ("Hip bones connected to the....thigh bone....").
I'm making progress. After not really being able to run on it at all Thursday - Monday (1/2 mile efforts to determine that "Yes, I can't run on this), I was able to run 5 miles easy on the TM Tuesday morning. Yay! Calf still hurts, but the pain is dull and not enough that it changes my "gait" (I don't think) or that I want to stop running. So...progress!
Wednesday I increased my run to 7 miles, and had another treatment like Monday. Wednesday also included a new "treat" - working on my ITB. Shit, that hurt! But, I think it helped.
Thursday - Saturday; feeling back to normal. Thursday did a pretty good tempo workout, and 15 mile long run on Saturday with 5 miles at MP (although I have to re-learn what MP feels like).
Not being able to run for a few days gave me a new appreciation for my health. Re-focused on injury prevention.....
Side Note: I forgot my watch Friday morning, so I ran my "6 miles easy" by following a known route, and just "going for a run". Quite "freeing" actually. Might try it again on future easy runs.
_______
Weekly Mileage: 43
Long Run: 15
Weight: ?
_________
Every run: Leg swings / Lunge matrix before and foam rolling / dynamic stretching after.
Onward....
Update: World Championships:
- amy cragg. Amy Cragg. AMY CRAGG. AMY CRAGG!! Taking down the WC Marathon bronze metal, with a huge push, and big finishing kick. Motivation. I actually got up from the couch and stood in front of the TV, yelling "Go Amy" for the last 800m. My wife was slightly amused, but not really.
- Mo Farah - ANOTHER Gold metal. Guy is insane. My wife not amused at all as I prance around the living room doing the Mobot.
My "rehab" process goes something like this; 1) Go to physio; 2) Go for a run; 3) Report back to physio how I'm doing - improvement / pain in new spot / hurts more / etc. 4) Modify treatment; 5) Rinse and repeat.
Details of the rehab:
Last week - Wednesday: ART, STEM. Thursday - dry needling / STEM. Saturday same as Wednesday.
Monday rehab was like Saturday - EXCEPT on Monday I also got "traction" (hanging upside down) and work on my lower back and hamstring (all on left side). This is after I noticed that when he "pushes down on the left side of my lower back to stretch is out some my Achilles "tightens". So, maybe tightness in lower back is doing something? Dunno - but he worked on that too. ("Hip bones connected to the....thigh bone....").
I'm making progress. After not really being able to run on it at all Thursday - Monday (1/2 mile efforts to determine that "Yes, I can't run on this), I was able to run 5 miles easy on the TM Tuesday morning. Yay! Calf still hurts, but the pain is dull and not enough that it changes my "gait" (I don't think) or that I want to stop running. So...progress!
Wednesday I increased my run to 7 miles, and had another treatment like Monday. Wednesday also included a new "treat" - working on my ITB. Shit, that hurt! But, I think it helped.
Thursday - Saturday; feeling back to normal. Thursday did a pretty good tempo workout, and 15 mile long run on Saturday with 5 miles at MP (although I have to re-learn what MP feels like).
Guess who's back, back again
Shady's back, tell a friend
~ Slim Shady
Not being able to run for a few days gave me a new appreciation for my health. Re-focused on injury prevention.....
Side Note: I forgot my watch Friday morning, so I ran my "6 miles easy" by following a known route, and just "going for a run". Quite "freeing" actually. Might try it again on future easy runs.
_______
Weekly Mileage: 43
Long Run: 15
Weight: ?
_________
Every run: Leg swings / Lunge matrix before and foam rolling / dynamic stretching after.
- Monday: NOPE. Can't run.
- Tuesday: 5 mi easy on TM - around 8:10 pace. Calf is dull ache, but much better. Kettlebell swings / pull ups / dumb bell bench press.
- Wednesday: 7-8 mi GA. Physio.
- Thursday: 9 miles with 4 @ tempo (6:23 / 6:16 / 6:27 / 6:18). Pretty fast tempo pace for me, probably due to having so many days off (slight taper effect?). Core work.
- Friday: 6 mi. easy. No watch.
- Saturday: LR - 15 w / 5 @ MP (6:31 / 6:58 / 6:38 / 6:53 / 6:40). Goal MP is 6:50 - so I have some work to do on MP feel. Strength / ITB work. Heat got to me, feeling pretty beat the rest of the day. Physio visit, probably last one (for a while).
- Sunday: Walk recovery. 2 miles.
Onward....
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