Doesn't Get Easier

5:30a outside, still rehabing front right leg, still sore from weight training

Out of town for a wedding.  Decided to give my legs a couple days off in order to catch up.  The additional exercises I did this week really pointed out some weakness in my quads so I plan to keep on working on that area.  Only doing a couple sets, high reps, and light weights.  Single leg squats and lunges are the primary focus in addition to my ab cycle. 

5:30a 9.3 miles outside, right adductor bothered mostly during first 3 miles, aggravated it while single leg jump roping yesterday, everything else was fine.  Quads are recuperated from last week additional weight training.  Just tried to get cute with jumping rope yesterday and flared up my right adductor.

11:30a 6 miles outside.  Right adductor not hurting as bad but still a bit sore.  Did some light stretching and various side lunges with only bodyweight.  Those really hit the weak area.

No run today.  Decided to go with weight training only.  Higher rep, light stuff along with my usual abdominal cycle. 

5:30a outside 8.6 mi.  Upper right leg/adductor hurt a little during first half of run and then dissipated.  Injury has something to do with push off phase when hip is pushed forward.  Try adding bridge exercise?

11:30a outside 7 mi.  Injury reacted the same.  Thought this might be a flexor or quad issue, but now certain it's the right adductor magnus muscle.   Legs felt better the last 3 miles, but was getting tired.

After work did a cycle of Side Leg Raises, Bridges, and Stretch: Adductors, Quads

11:30a outside 5 mi.  Injury about the same, maybe a little better.  Will work on adductor, abductor, and  flexors strength everyday.

No run again today in order to rest right leg for race tomorrow.  Feels better, but still there.  Going to company picnic this afternoon. 

Completed the 2012 Route 66 10K for the first time today.  Only my second 10K I've ever competed.  Up to this race I've been working on a small injury in my right leg/adductor, but have successfully gotten back into running more consistently since ridding myself of a larger injury in my lower abs.  The race was designated as the Road Runners Club of America Illinois State 10K Championship for a second year.  So all participants are eligible for State Championship awards.

The night before I came down with a stomach illness, probably the potato salad at the company picnic, and didn't sleep well until about 2am.  With the combo small injury and now a stomach bug, I didn't plan on running in the race in the morning.  However,  awoke in the morning feeling just a little weak and thought I should give it a go even if not feeling 100%.  So packed up the family and drove an hour to the race.

As usual, I didn’t eat anything before the race and only drank water and a cup of joe.  Wasn’t feeling too bad, but could just tell if I ate something then everything would quickly change.  We got to the race in plenty of time.  Picked up my packet and then just hung out talking to other people.  The small town charm, sunny sky, and low pressure atmosphere picked my spirits up. 

It was already feeling warm at the gun, but started off with no problems.  Here is a mile-by-mile:

Mile 1 – 6:15  Felt out of sorts a bit.  Legs were moving good, but system needed to catch up.  Right leg injury was hardly noticeable.

Mile 2 – 6:24  Lungs still felt out of sync, but as I warmed up I could feel better energy flow.

Mile 3 – 6:41  Backed off some to get the lungs in sync.  Didn’t mean to back off this much though.  Stomach and GI were complaining a bit. 

Mile 4 – 6:41  This pace felt better and I could tell my bodyweight is the drag.  Can feel that extra 20 lbs. and the rising heat.

Mile 5 – 6:47  Slipped again, but wasn’t watching the clock anymore.  Focused on pushing ahead as fast as I can without blowing up.

Mile 6 – 6:30  My fire finally started to burn stronger as I passed people on the way back into town.  However, was “chicked” by a girl that I passed earlier on mile 5.  Tried to hang onto her with plans to pass her on the finish.  No dice.

Finish – 1:30  Started to get mad and just ran as fast as I could.  Finished feeling like I was going to puke, but didn’t.  I pushed myself just enough.  Gave a big congrats to the girl that passed me. 

Final chip time of 40:48 with an average pace of 6:35 per mile. My overall finish place was 22 out of 553 finishers and age group finish place was 3 out of 34 finishers in the Men 40 to 44 age group.  We hung out for the Route 66 festival and collected my age bracket medal.  Kids had fun and our oldest now wants to run a 5K.  I didn’t have a PR in me today due to several reasons/excuses, but plan to make this an annual race on my calendar.  I was only a minute off the winner of my age group.  Already had the "if only" thoughts running through my brain.  Plus the fellow competitors are really great to hang out with afterward.  Some said they had a target on my back after I passed them, but couldn't catch me.  That made me feel good.  Overall, a really neat event.

Noon outside 11 mi.  Legs were a bit dull and had no pop because of rope jumping yesterday.  Could feel the injury through the first 4 miles.  Quite certain it's an adductor tendonitis.  Hardly felt it during the race, but could tell my right leg was weaker.  Probably feel it more during training as I'm in a stance phase longer when running slower.  Anyway, continue to work on building strength in right leg.

Hip Hikes 3 x 15, aggressive adductor massage, and groin stretch

11:30a outside 6 mi.  Injury felt a bit better at first, but then started to ache again until mile 4 or so.  I think it's getting better though.  Was it the Hip Hikes?  Massage?

Squats: 1 x Warmup & 1 x 22 115 lbs, Pelvic Tilts + Crunch 2 sets, Wt. Adduction: 1 x 20 30 lbs & 1 x 15 60 lbs, Lunges: 1 x 15 30 lbs. Hip Hikes: 2 x 15

11:30a outside 7 mi.  Again, right adductor injury felt better during first mile than in past, but then got sore again until mile 4 where as usual it goes completely away.  There is progress being made here though.  Did have a bit of a breakthrough in that things feel tons better when I focus on being a bit more upright, pelvis level and forward, and engaging the glutes.  When tired I might be tilting my pelvis more, sticking out my rear end, and using the adductor to bring the leg forward, instead of more important hip flexor muscles.  I betcha why this happens is out of habit after years of lower ab weakness and pain.  We'll see what happens tomorrow.

5:30a outside 7 mi. Jogged slowly. Injury stiffness & pain: Low mile 1, Medium mile 2-4, Low remainder

 12:30p outside 3.5 mi.  Was going to skip another run, but decided to go for jog.  Injury stiffness & pain: Low

Standing Adduction: 2 x 15 50 lbs, Pelvic Tilt + Crunch: 2 sets 20 lbs, Hip Hikes: 2 x 20

12:00p outside 8.6 mi. Felt pretty good. Didn't feel as gimpy in right leg. Injury siffness/pain: Low mile-2-4

Standing Adduction: 2 x 15 40-50 lbs

6:00am outside.  Disappointed in this run.  Completed one big loop starting from health club and incorporating bike trails along the way.  This way I didn't run out of water.  Started out at 9:00+ min paces because right leg was more botheresome than usual.  After first 4 miles, pace was a bit faster, but ran most miles around 8:30-9:00.  Ran out of gas at the end and was hot and dehydrated.  Averaged 9:03 for entire run.  Really lacked energy today.   

Circuit workout: 4 x 5 min Jump Rope + Ab Crunches on Ball + Single Leg Squats + Pushups

Lunch run, avg. pace 8:47.  Hot and sunny conditions, but breeze helped out.  Ran the big loop out on Washington and back on Old Salem Rd.  A nice run with several hills.  Plan to make this my Monday run.  Injury status: Little bothersome during miles 2-4.

Morning run 9 mi.  Warm outside again.  Feels really good to get it done before work.  Had to go slow at first until legs warmed up.  Injury status: Usual, bothers first 4 miles.  Hope I can shake this soon.  It's not a show stopper, but dealing with it is getting old.

Lunch run 5 mi.  On the TM since it was really hot out.  Injury status: TM doesn't aggravate it as much, but can tell I'm favoring my right side so I focused on full weight shift to that side after warming up.  Getting frustrated by slow progress.

Standing Adduction: 4 x 10-15 up to 70 lbs, Pelvic Tilt + Crunch: 3 sets 20 lbs

Lunch run 7 mi., very hot out.  Decided to start out much faster than usual and maintain more up tempo pace.  Had to walk twice because I was getting over heated.  Injury status:  Terrific news and perhaps a break through.  Only felt the adductor during the third mile and even then I barely felt it.  For some reason, the faster pace doesn't bother it, I thought it was just a fluke when it felt better during my recent 10K.  I think staying longer in the stance phase might be a culprit.  Continue to stretch and do PT exercises. 

After work run 3 mi. on TM.  Forced a quicker pace.  Can tell my right leg is still a little clunky, but doesn't bother as much.

Squats: Warmup then 1 x 23 115 lbs, Single Leg Squats: 2 x 15 25 lbs, Standing Adduction: 4 x 15 40-90 lbs, Seated Calf Press: 1 x 20 270 lbs, Seated Calf Raise: 1 x 20 90 lbs, Hip Hikes: 3 x 15

Early morning run.  Continued to try and start out with faster cadence.  Injury status:  Didn't feel as stiff as usual, just a little tender during miles 3 and 4.  Right inner hamstring is also involved.

Seated Adduction: 4 x 10-15 pyramid weight, Pelvic Tilt + Crunch: 3 sets 20 lbs

Giving the legs a break so no run today.

Run before lunch 16.2 mi. avg. pace 8:37.  Felt a lot better during this run than last week.  Not as humid out and overcast skies.  Injury status:  Adductor Magnus is sore from rolling and exercises this week.  I still think I'm making slow progress with it.  A strange injury in that it's not painful enought to limit movement, but can radiate all the way down the thigh.  Plan on doing some bridges this week, which are suppose to hit the area really well.   

Making slow progress with right adductor.  No pain on single leg jump roping.

4 x Circuit: Jump Rope + Ball Crunch + Wt. One Leg Squats + Pushups + Bridges, 1 x Hip Hikes, Foam rolling

Lunch run.  Sunny but cooler than last week.  Injury status: Creeps up during miles 3 and 4, but doesn't seem as painful as a couple weeks ago.

Lunch run.  Sunny and cooler again.  Battling a sore throat.  Injury status: Same as yesterday, developing a hot foot on left as well.

Leg Raises, Bridges

REST, sore throat and head cold.

Lunch run.  Really hot out so ran faster (7:36 avg) in order to get back inside.  Some weight training afterwards.

Lunch run. Really hot again, but slowed down this time. Injury status: Feels nearly gone, but will have to see how it will react to higher mileage.

Ran on the TM due to the heat.  Right adductor had issues through out so I just did 5 miles.  Mentally wasn't in for a run and putting up with aches.