Go slow to go fast.

Week starting Feb 14, 2010

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Location:

Westminster,CO,USA

Member Since:

Nov 11, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Finally started learning how to run in '09 after totally botching it up for the 14 years prior and dealing with chronic IT injury...have had zero IT band pain since fall of '09 and have run way more than ever before in my life...loving it.

PR's

Road Mile: 4:44 - Pearl St Mile August 2011 

2K: 6:32 - Uni HIll 2K 2011

3K: 10:07 - West end 3K 2011

5K - 16:53 - Turkey Leg 5K 2011

10K - 38:38 - Butte to Butte Eugene OR 2003 

Half - Never raced a half

Road Marathon - 2:57:19 - 11/12/2011 - solo.

Trail Marathon - 4:48 - Kings peak August 2011

55K - 4:59:54 - Moab red hot 55K 2011

Short-Term Running Goals:

Be healthy, run injury-free, listen to my body.

Sub 16 min 5K

Sub 34 min 10K

Sub 2:40 Marathon

    2012 Tentative Schedule

  1.  Quicker Quaker 5K January
  2. Boston Marathon - April
  3. ??

Long-Term Running Goals:

Get stronger, faster and more fit as a runner and biker to allow for bigger adventures as the years go on.

Still be running in my 80's.  

Personal:

I'm married to Nan Kennard and she kicks my butt at running.  She has beat me handily in every race we have done together except for a downhill mile we did once.  She is my running inspiration.  I'd like to run a marathon with her someday and actually keep up.  

My Personal Blog

My Family Blog

My Business Blog 

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Bare Feet Lifetime Miles: 282.68
Cycling 2011 Lifetime Miles: 291.40
Altra Instinct July '10 Lifetime Miles: 637.35
Altra Instinct Sep '11 Lifetime Miles: 481.45
Altra Lone Peak Lifetime Miles: 157.50
Altra Instinct Black Lifetime Miles: 69.00
Altra Adam Lifetime Miles: 27.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.410.000.000.0014.41
Five Finger Treks Miles: 9.78Five Finger Sprints Miles: 4.63
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 186.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

That was LAME!

Had a really great and fun run on Friday.  But after the run, and for the rest of the day my right hip became more and more stiff...DANGIT!

I caught the hip bug somehow that's been going around.  BE CAREFUL OUT THERE, IT'S SPREADING!

Saturday I was still sore and could feel the inflamed tendon going over my hip socket.  Not cool.

Looks like this week is going to be a biking week!  I'm definitely not going to run anywhere until the inflamation is gone.  I'm going to see my massage therapist this week, Sherry, if you're reading, can we move the appointment up to monday?

So what did I do wrong? 

I think its pretty clear that I just ran too much too soon.  I didn't realize I was doing that, but it hindsight I probably should have waited another few days to do that long of a trail run.  I went from running 0 miles 2 weeks ago, to 46 miles in a one week period.  Which is way more than I have ever run in a one week period, and I ran a lot of those miles at a fast pace, and then finished myself off with over 2000 feet of climbing on a 2 hour run.   The reason I didn't realize how much I had run, is because I had only run 14 miles this calendar week.  But the previous saturday I ran 21 miles.  So in a 7 day period I had run 46 miles, which was obviously too much for me at that point.

I felt fine going into that last run, so I'm not sure what to do differently for the future.  Other than just watching my weekly mileage and bumping it up more consistently, I'm not sure...any ideas for me?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.630.000.000.003.63

3.63 Miles - 31:28 - 8:40/mile - HR: 142 - Ascent: 408ft

I went out for a really easy short run to see how my hip would feel.

The good news is that I didn't feel any pain at all!  That was pleasing.

The pain in the tendon right across my hip was gone by Monday morning, but my glut muscles all around there were tight.  Went to my Nan's ART therapist on Tuesday and I think that stuff was really beneficial.  He recommended I keep running on it and recommended core and hip exercises.  I'm going to run easy again Thursday morning and I will add the core and hip exercises into my routine daily.  I'm pretty happy that it doesn't appear to be a major injury, just a minor setback and a good learning lesson.

Five Finger Treks Miles: 3.63
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 186.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.630.000.000.004.63

4.63 Miles - 40:35 - 8:46/mile - HR: 143 - Ascent: 430ft

Just taking it easy.  My legs feel fine.  My right glut still has some sore muscles, but it doesn't hurt at all to run, and I haven't felt any hip pain while running.   

Five Finger Sprints Miles: 4.63
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.000.000.006.15

6.15 Miles - 54:38 - 8:53/mile - HR: 134 - 650ft. elevation gain/loss.

That was a nice easy run again today.  My legs feel fine.  My right glut is feeling better, still some residual minor soreness, and I noticed my right hip/butt feeling slight tiredness at one point in the run, but no pain.  I secretly want to get up early and go run for 4 hours just because (ok I guess its not secret anymore, ok jun, you're giving me the bug), but I'm restraining myself on account of...well...prudence I guess.

I was listening to "The Revolution" by Ron Paul for the 2nd time on my run this morning.  I highly recommend reading it for a fresh perspective that doesn't get much attention unfortunately.

Five Finger Treks Miles: 6.15
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 186.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Revised goals:  

Because of overdoing it on my hip, I’m not planning on running 30 miles on my 30th birthday at this point.  The hip is recovering fine, but I don’t think it would be a healthy thing for me to do next week.

I also clarified and simplified for myself my goals for this year with running:

I’m going to focus on those goals, and I think it will be a blast.  I think the races will be fun, but what really excites me is the excuse they will give me to head to the mountains and run every week in the meantime.

(Oh...and I just signed up for steamboat and golden gate...drew the line in the sand and crossed it.  Anybody want to join in on the fun?) 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.410.000.000.0014.41
Five Finger Treks Miles: 9.78Five Finger Sprints Miles: 4.63
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 186.00
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