Monday AM road 4 with Uta, in 30:22
Tuesday AM road 4 with Uta, in 28:00
PM 4 miles with Uta in 25mins then strides
Wednesday PM 4 miles in 27:27, attempted a fartlek but after the first effort the hip didn't feel so hot so I just took it easy the rest of the way
Thursday PM 4 miles with Uta in 25:27
Friday AM 5 miles with Melissa and Uta in 39:04
PM road 4 with Uta, 25:20
Saturday AM 3.5 miles with Melissa and Uta, 28:23
PM 4 miles solo 26:03
Sunday PM 4 miles with Uta, 27:33
Summary so last Sunday turned out to be really stupid and set me back a good bit. I'm hopeful to be back to sneaking in some quality this week but not certain at all. If it is a stress fracture I basically set myself back to start by being stubborn when it started barking last Sunday. So we'll see how this week goes. It got a bit better towards the end of last week. I also have a doctors appointment coming up and can get some more info then. Other than that just doing a lot of body work and some lifting and trying to stay the course.
Sunday, October 29, 2017
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...
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.
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.
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....
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.
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.
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.
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