Sunday, October 22, 2017

Training blog October 16 to 22

Monday AM hurting couldn't drag my ass out of bed...
PM road 6 with Uta who was in the mood to hammer, had to stop around 5 miles to stretch hip. 37:16.

Tuesday AM 4 miles with Uta, 29:14
PM 5 miles with Melissa and Uta, in around 40mins then 8? strides with jog back recoveries.

Wednesday AM 4 miles, 28:07
PM 6 miles light fartlek, 38:18, light jogging first mile then light fartlek efforts, not even sub 5 min mile pace mixed in for rest of the run.

Thursday AM road 4, 28:33
PM 1.5 mile warm up with a couple of strides, then 3 x mile in cemetery with 3 mins jogging rest, 5:08, 5:05, 5:06, these are a light effort kinda tempo repeats.
Anna for some light xt'ing and massage

Friday AM 4 miles, 27:48
PM 6 miles 38:07

Saturday AM 5.4 miles with Uta and Melissa, 39:57
PM 2 warm up, bunch of drills, 5k threshold tempo run on part of Phillips' fields,  15:57.

Sunday AM on Chelmsford rail trail, 5 mile light progression run after a bunch of drills for warm up, 5:35, 5:33, 5:24, 5:15(with a few seconds lost to a stop to stretch the hip/glute), 4:59

Summary- this is basically how I would like to approach my running until the hip heals up.  The progression run didn't work and because I ran while the hip was locked up pretty good the last half mile or so it left me feeling I had done a bit of damage instead of really feeling fine like I did after all the other runs so I likely won't do this next week.  I may try a couple of 5 mile runs with a 5:00 last mile instead.   We'll see though...

Monday, October 16, 2017

Training Blog October 9 to 15, 2017

Monday AM 6 miles 41:39
               PM massage for hip.

Tuesday AM 5 with Melissa and Uta, 42:24
PM 6 in 40:20

Wednesday AM 4 with Uta in 30:16

Thursday AM 4 with Uta, 29:18

Friday PM at Phillips with Melissa and Uta, 41:21

Saturday AM 4.3 with Melissa, 34:20

Sunday PM 4.5 miles pacing Melissa through the last bit of her longest run ever, 19 miles, 34:58

Summary Hip is about the same which is to say not so great.  Feels fine for 4 or 5 miles then gets tight and locks up.  I don't really know what is going on.  I did get a basic hip eval and it seems to be totally ok.  So I shouldn't have a labral tear.  I still may end up getting an MRI down the line to be sure.  My money is a stress fracture in something not weight bearing but regardless my plan is light running until it improves.


Monday, October 9, 2017

Training Blog October 2 to 8, 2017

Monday AM 4 miles with Uta in 30:38
PM road 10, 1:09:12.  After 5 miles the hip kept locking up and I would stop and stretch and go about a mile and repeat the lock up/stretch thing.  So this is a bit worse then it was last week...

Tuesday AM 5 miles with Melissa and Uta, 39:18
PM 3 miles in Lowell, all I had time for
After the 3 miles I got a massage from Anna, very painful.

Wednesday PM 6 miles solo, 45:20, this seems to be about as far as I can go without the hip locking up

Thursday AM 4 with Uta, 29:25
PM 6 solo, 40:19

Friday AM 5.7 with Melissa and Uta, 45:23
PM 6 miles solo, 40:23

Saturday AM 5.1 with Melissa and Uta, 40:23
PM 6.2 solo, 42:23

Sunday AM 5k warm up with dj, light light drills, light strides, Race Wayland xc 5k 4th place 16:03, made a move with a bit under a mile to go and felt real strong but couldn't really find another gear only maybe went from 5:0's pace to high 4:50's pace so the field came back by me in the last 400m or so.  Better than last week when I didn't even make the push.  Also not bad considering the hip which wasn't an issue in the race physically but I was worried about it.  5k cool down with DJ.
Shot from the race bit before the mile.  This pic and the next two are all by Tom Derderian.

Summary Not really sure what is up with the hip.  I know how I hurt it obviously but it just won't let go.  I have been doing a ton of mobility and mashing and it loosens up but then the results on the run seem to be exactly the same.  I have also been doing a bunch of feldenkrais to touch up the form which also hasn't helped.   I can't seem to pin down the source of the problem which is concerning.  Hopefully it will come around this week.  Of course where there is pain both front and back it could be a stress fracture of the pelvis like I had on the other side 18 months back.  In case that is the case I am going to do the minimum in terms of running fast and I'm not going to push the distance past when it locks up.  I also will avoid taking any days off because when I have done that with stress fractures in the past it seems the muscles let go a bit and it becomes crazy painful to run on them and I don't want that either.  I'll also start drinking bone broth daily.  Hopefully it is just muscular and the continued daily body work and feldenkrais will get me right sooner rather than later.  If not I can sneak in 10 to 12 miles a day and try to stay reasonably fit that way until it comes around....

Form looks pretty decent so I'm not sure what is going wrong but something isn't right...


Tuesday, October 3, 2017

Training Blog September 25 to October 1, 2017

Monday AM road 4 with Uta, 30:38
PM road 10 solo, very tight hip, made holding coordination very hard, 1:09:12

Tuesday AM road 4 with Uta, 30:33
PM 3 warm up, drills and a tempo 400 in 76, 30x100m avg. 15.6 with 100 jog recovery, stupid hot made this unpleasant hip better but not great, 3 cool down

Wednesday AM 15.2, 1:46:22, very hot even though I was running in the dark from after 7pm until about 9.  Hip sore coordination not great.

Thursday AM road 4 with Uta, 30:21
PM 10 miles around Phillips fields, first 6 with Melissa and Uta, 1:12:00

Friday AM road 4 with Uta, 29:12
4PM 3 warm up, drills, strides, 200 in 32, 600 jog, 6x800 with 2min recoveries.  Ran the 800's at about 5k pace but I pushed the first 200 in 31 then settled into 5k/10k pace, 2:23, 2:21, 2:20, 2:21, 2:21, 2:20, 3 mile cool down

7PM 6 miles with Uta and Melissa in 47:47

Saturday Off, spent the day from 7am to 9pm helping my Mom move.
Mom and me after the race.

Sunday AM 6k warm up with DJ, drills, strides, 30 second hard effort, extra jogging, 6k xc race, 5th place 19:09.  Not a great race but I am starting to feel stronger.  Ran a bit better last weekend but this wasn't that far off. 6k cool down
PM road 10k with Uta, 42:30, hip very sore, really fighting to hold coordination.

Summary 97 miles, 2 decent workouts and a decent race. Hip started with fighting the coordination last Sunday on the long cool down.  I did a lot of mobility work for it over the week and it helped but Sunday made it worse.  So just do more work and see Anna this week.

Sunday, September 24, 2017

Training Blog September 18 to 24, 2017

Monday AM 4 miles with Uta, 30:57
PM road 5, 33:52, this was all I had time for before seeing Anna for some circuits and massage

Tuesday AM 4 miles with Uta, 30:37
PM 3 warm up, drills and strides, Mona Fartlek, http://nateruns.blogspot.com/2015/01/monaghetti-fartlek.html, on my normal loop.  Covered 3.76 miles which isn't good but isn't awful 2.6 cool down, forgot that I needed to do a loop of side neighborhood to make the cool down 3 and wasn't going to add on once I got home.

Wednesday PM 15.3 miles in 1:47.  I have class after school on Wendnesdays so this run goes pretty late.  Nothing like finishing a run around 9pm knowing you'll be up before 5am for the next one...

Thursday AM 4 miles with Uta in 29:50
PM 3 mile warm up, drills, strides, 15x200 avg. 31.0 with 200 jogs, in around 65 for recovery. 3 mile cool down.  I have rarely felt as shitty for a workout.  Not very fun.  I also had a flat tire waiting for me at my car so that added to my enjoyment of this session.

Friday AM 4 with Uta, 30:08, crazy tired.
PM 10.6 at Phillips, first 6 with Melissa and Uta, took it very easy, 1:23.

Saturday AM road 8.1 with Uta, 55mins
PM 8 miles, first 5 with Melissa, 59:06.

Sunday AM 3 plus warm up, drills, strides, 30 second hard effort.  Race Lone Gull 10k, USATF-NE championship, very strong field including at least 5 guys other than myself who have sub 65 half marathon pb's. It was also hot, around 80.  finished 11th in 31:13, very nice step in the right direction. Pack went out slow so I hung onto the back of the lead group of around 25 in 4:56, stayed on the back of the pack as it steadily got smaller and ran 5:01 for the second mile, the third mile was much the same but I was a bit worried because I was starting to feel ragged at the end of it but we had actually picked it up and I ran a 4:48 so that got me pretty pumped up.  I fell off the pack as they drove on and I ran a 5:08.  I passed two more guys though.  I tried to go after three more guys who had come off the lead pack and managed a 5:00 but I wasn't able to run them down.  I ran another 5:08 for the 6th mile which finishes at the crest of a decent sized hill and I was finished.  The last quarter was a struggle!
  8 mile cool down with Ruben after.

Summary 103 miles for the week, two moderate workouts, one decent race.  For those not reading between the lines.  I had been a bit anemic at the end of summer.  I don't take feosol any more because my stomach can't handle it.  I take a food based supplement Melissa found that works and doesn't bother my stomach called ferrofood by standard process.  I starting taking the iron and it helped right away but I thought I had two bottles.  Well at the start of last week I ran out of bottle one only to realize I was mistaken.  Standard process sends out all orders on Monday so basically we ordered it but it didn't come in until Friday of this week.  In the intervening time I have been getting a bit more run down each day.  My resting hr was up about 10 bpm and my heart rate on runs has been through the roof. I took as much of the ferrofood as I dared on Saturday and just hoped that it would help a bit.  I was honestly afraid after how I ran on Friday and Saturday and I was going to struggle to run 33 at Lone Gull.   The heat in the morning did nothing to assuage those fears.  However the difference in how easy the first mile in 4:56 felt compared with the much more downhill 4:51 last weekend told me right off the iron had kicked in at least a little.  I was very surprised I didn't blow up in the second half but obviously in a good way.

 Hope you are running well.  Oh and for those who want to order some rabbit gear 10% off link below.

http://rabbit.refr.cc/nathanielj

Sunday, September 17, 2017

Training blog September 11 to 17, 2017

Monday AM 4 miles with Uta in 31:31
PM road 10, 1:06:32

Tuesday AM road 5 with Melissa and Uta, 40:53
PM 3+ warm up, drills and a tempo 400 in 78, 30x100m on track in around 16.0 with 100 jog recoveries, then 3 plus cool down.

Wednesday didn't run in the AM because I needed some sleep.
7PM easy medium long run of 14.5 in 1:38:34.  I have a class immediately after schools on Wednesdays this fall for 2 and 1/2 hours.  It is going to suck.

Thursday AM 4 miles with Uta in 30:39
PM 3+ warm up, drills, strides, 200m in 30.7. Felt good on the strides but it was hot and it had been very hot all day in my classroom so I was tired overall.  I did a very easy tempo on the track covering 5k in 16:29.  I was going to do 10k but I lost coordination. It was that kind of a day, 3+ cool down

Friday  planned day off.  I wanted the good night sleep and I left from school to drive to northport and pretty much went straight to be after arriving around 9pm

Saturday AM 3 plus warm up, drills, strides 30 second hard effort. Race Cow Harbor 10k, 18th place 32:03, split 16:01 at 5k.   I actually ran pretty perfectly.  I'm just not fit.  I'm incredibly frustrated to be running 32's but there isn't much to do but keep plugging away and trying to rebuild.  This was a nice step forward from the last 10k as it was a few seconds faster and on a much tougher course and I found the conditions tougher as the humidity, 97%, was very rough. 3 mile cool down

Sunday AM drive home
PM easy long run, did first two miles at a shuffle pace with Melissa who was being careful to recover after running a half marathon yesterday and Uta who hates the heat, It was 85 and humid.  just about 20 and a half miles in 2:24:39

Summary 92 miles, 1 race, two medium effort workouts.  Hot week and with the AC not working at school I was pretty dehydrated all week.  Just can't keep up with the amount of sweating I do in a shirt and tie when it is solidly in the mid to high 80's in my classroom all day.   Also still struggling to get back in the swing of getting up before 5 in the morning for the morning runs.
  I race the smart sit back and work my way through the field race I wanted to but I was about 10 seconds per mile slower than I wanted. Still the base has just ended so now I have a starting point.  It isn't the one I wanted but I'll work from it.
  Hope you are well.

Sunday, September 10, 2017

Training Blog September 4 to 10, 2017

Monday AM 2.1 mile warm up then some strides and drills.  14 mile fundamental tempo run around the Phillips fields 1:19:36, 5:41 mile pace.  Legs were wiped out the last couple of miles even though breathing was still comfortable.  It was humid but not really that bad.  Basically I think I just need some long runs.  I have done very few long runs over the last few years because of the coordination issues but I'll just have to make them work one way or another.
PM 5 miles in 35:02

Tuesday AM road 4 miles with Melissa and Uta, 33:42
PM road 10, 1:05:28

Wednesday PM road 10k  with Uta in 43:13, then half mile jogging with strides mixed then 6x quarter mile hill repeats with jog down recovery. 1:31, 1:34, 1:34, 1:35, 1:34, 1:33. mile cool down

Thursday AM road 4 miles with Uta in 31:05
PM road 10, 1:05:37

Friday AM road 4 miles with Melissa and Uta, 32:19
PM road 10, 1:05:26

Saturday AM 5k warm up on GBTC XC course with DJ Raboin, 23:22, drills, strides, 30 second hard effort, more strides.  Race GBTC XC festival 5k, 1st place, 15:40. took the lead between 400 and 600 meters in and ran alone pretty much from that point on.  A couple years ago I ran 15:39 here but in a very competitive losing effort so this probably shows better fitness.  Not a great effort for the race but about what can be expected based on how little racing I have done and running from the front. 5k on the course for a cool down with DJ, 23:22.
PM 8.2 miles on road solo, 57:55

Sunday AM road 20.6, 2:31:22, first 10 miles in 81mins with Melissa and Uta, pleasantly surprised that with the slow start the coordination held the whole way.
PM road 10k, 42:45

Summary ~119 miles, two middle of the road workouts and a middle of the road race.  All in all a solid week.  I have cow harbor this weekend and I really would love to get back in the top 10.  The last time I ran there I was 12th in 31:12 and I tuned up for that with a 15:39 in the same race I ran this week but as I mentioned with much more competition so I'm very hopeful that I'm coming around and I can produce a sub 31 at Cow Harbor which is usually enough to slip into the top 10.  The race effort this week left something to be desired but I have a feeling having some competition will take care of that.  I would love to have a few more weeks and a few more races to tune up for Cow Harbor but at least I'm in a place where if I run well I won't embarrass myself too badly.
  Hope your week went well.