Sunday, January 30, 2011

My watch might be thinking I am mad at him...

Because he has stayed in the drawer. NO RUNNING. Thats right no running for a week before my marathon. My calf has been a challenge. Rehab every day. I ran a broken up 1/2 mile this morning messing around with sully and it was tired. How am I going to run a marathon in a week? May be I shouldnt? May be I can just suck it up? I dont know. Seems like my race is in big trouble. I realized that the footwear I used last run when I pulled it was the oldest beat up shoes still in my closet (they are not anymore). The old Kayano 16's that look like the new 16's. I was thinking the new 16's were about dead and yet I ran the very very dead 16's. I dont know if that is it or what. In the new house I dont have a place to prime my calves I realized I have not been doing that a few weeks. I also have been doing some running form drills and have been on my toes more, that would load the calf more. I have been running a lot more hill lately too. I dont know. I had been injury free a long time. This calf has been an issue in the past too. I am frustrated and worried that I will not be able to complete this marathon.

Monday-sunday-No formal running, rehab only.

Sully update (may be a new feature on the blog?): He has started puppy school and his goal will be to be super socialized so he can be a running dog. I want to be able to run him off leash and not worry about him. He must be well exercised to be trained and if he is not he can be a hand full. Quote:

Dogs are our link to paradise. They don't know evil or jealousy or discontent. To sit with a dog on a hillside on a glorious afternoon is to be back in Eden, where doing nothing was not boring -- it was peace.
--Milan Kundera

Sunday, January 23, 2011

Introducing my new running partner....

His name is Sully. Sully is a weimeraner. He is a very good boy. He has learned by watching the other dogs how to go the bathroom outside, use the doggie door, and not to mess inside. He is only 7 weeks at this point so he is not ready for mileage but I will bring him in slowly. He will require daily exercise so we might was well hang out. This breed is VERY smart. They can be trouble if not trained and exercised appropriately. I am pumped. I wanted a big dog my whole life and now Sully is here ready to be a part of it. Puppy 5ks here we come! here is how my week went:

Tuesday-I had a "skin" issue that was not resolved. REST.
Wednesday-Pushed a 4 miler because I gave a presentation on common running injuries and the newest trends in how we treat them. The latest buzz word in orthopedics is "Gluteal Amnesia." Anyone heard of it? If you want the handout just email me I would be happy to share.
Thursday-6 miles in. Good run. Exploring the new area and it is not flat. jus sayin.
Saturday-Long run stopped short by calf strain. It does not bother me now but I was afraid of pushing it too hard this close to the marathon. I am tapering anyway so what is a few less miles?
Sunday (today)-Rehab. Self treat this calf. Feels pretty good. I dont think it is going to be a problem.

Overall not a great week. It is funny. I am hoping that more rest/recovery is what I need. I have not met all of my "offseason" goals. I need to get back in the water. I need to hit the trainer at least. I am taking a more lax approach. Try not to get so uptight. I am wondering what this year will bring still. QUOTE:

“If it wasn't for dogs, some people would never go for a walk.”

Isnt that the truth.

Sunday, January 16, 2011

Always good to have a Refresher....

A refresher? I just returned from an action packed trip down to california for the USATF level 1 coaching course. I have to pass the test in order to be certified but I don't think that will be difficult. I learned a lot. I did not grow up around a track. I know a lot about running but not track. I got more in depth knowledge of managing energy systems, periodization, and form running among a lot of other things. I am a biomechanics lover and I got plenty of them too. Hurdling, jumping, throwing, and even running are more clear to me now. I also got spend a few days with my good buddy Karl. He is a gifted runner and a genuinely good person. I enjoy our time together. I love talking running with him and I cannot wait for the next running endeavor we embark on.

I realized how much my own running can be changed. I think about the different aspects of endurance training and the holes that I have discovered. I do not do enough coordination, I do not do enough form work. I could be more specific with my periodization. I am excited for some of the changes I am going to see and to see what changes I am going to make for patients.

I have been wondering what my plans for this year are going to be. I have decided to continue my progression to IM. I am going to race 3 half Irons this year. Beginning with RAGE. The first local race. The other 2 races I have not decided on. Other running races and smaller triathlons I will take as they come and use them as workouts. Right after the marathon I will start to build to RAGE. Here is how the week went.

Tuesday-Easy run
Wednesday-Pushed a run to hang out with my brother.
Thursday-Training run of 5 miles
Friday-Travel day
Saturday-Pushed a run of 6 miles or so. The class was 4-10 on friday and began at 8 am on sat. I couldnt get up. lol
Sunday(today)-long run of 8 miles. Had to cut it short. QUOTE.

"I keep my eyes fixed on the sun."
-Cage the elephant song lyric from 'Shake me Down"

Eyes fixed on the sun is going to my mindset as I get finished up on this marathon and begin the triathlon season.

Thursday, January 13, 2011

Another Great Adventure

I am so happy to be a part of this organization. I have been asked to be on the "faculty" of this unique endeavor. CLASS Personal Development is a company who will offer classes to facilitate the success of others. It is a very passionate and capable staff with a noble mission.

Here is the website:

Here is my profile

Here is my first bog entry for the blog attached to the website.

I am planning some running/triathlon related classes. I am not sure what this will turn into. I love running, I love helping runners, I am passionate about helping people with running injuries, and I have helped so many new runners get started that I cannot help myself. Any thoughts?

Sunday, January 9, 2011

A SOLID week

This week was the biggest week on the marathon training schedule. I knew that this was going to be the week where I got things going in the right direction. It was a make or break week. It has been interesting how my body just wouldn't go prior to this week. I wonder if stress has something to do with that. I would tell it to go and it just wouldn't go. I felt tired and my brain just wasn't having it. The move into a new house is finished besides a few odds and ends, thank god. This week I went to bed on time, ate very well, and running was better. Hmm mm, interesting.

The question was asked what about 2010 introspection or 2011 goals. Well the last month has been so strange I couldn't get past it. I was really "sweating" my 22 miler. More on that later. I have become a bit shell shocked when it comes to my goal setting. I am stuck between what the race predictors say I should be running/performing, training to get there, and the place I ACTUALLY am. I still think and dream about IM just about everyday. My 2 half Irons have been a ridiculous course and I have wondered what other race courses would be like. I know I need a fast course to see if that distance suits me. I have to remember this endurance training is very different for my body. I have to cut myself come slack. This will be my 3rd triathlon season and everyone says this is the year that things start to speed up. I am looking forward to that. With my workout room at the house now available I will have a permanent place for my bike trainer. The old house had no convenient room. I will start hitting that up now that the marathon taper begins. I am going to use the taper to start to introduce biking and swimming. So for goals? I don't know. The big picture says that in order to step up to IM, I wanted to have at least 5 half IM under my belt. So in 2011 I am hoping for 2-3 half Irons, may be one more marathon? May be a few olympic triathlons? I don't know. Money for travel and entry fees will be harder than usual. My new location is less than 1/2 a mile from the river mountain loop trail. Basically, I live on the Silverman race course. The sisters are now only 8 miles from house. My new area is very hilly. Right now it is difficult but when I ran an old familiar race course I felt stronger.

As for 2010, I am proud of the year I had. I am proud that I went the entire year with personal records. I had running race PR's, I had triathlon PR's, I had course records, and I had distance records. I lost 30 pounds total. I quadrupled the number of runners and triathletes as patients. I have built up to about 1/4 of my patient population runners. I am proud of the example I set and yet, not satisfied. My PR's are significantly better but are not as fast as I want them to be. My goals also extend over to training. My training that is. Next week I am going to cali for the USATF level 1 certification class pending a pass on the exam. I also would like to become a CSCS. Certified Strength and Conditioning Specialist. I am also kicking around USAT level 1. I may still try to go to my annual pilgrimage to Charlottesville Virginia. The course syllabus was just released and it looks quite compelling. I don't know if I can miss it. Here is how my week went:

Tuesday-Ran 4. Trying to find my new 4 mile loop. I like to have a 4 mile easy run route. This one was not it.
Wednesday-Ran 8 miles right after work. I ran a big loop from work that including my favorite run from Silverman run course. Very slow but getting better I can feel it.
Thursday-Ran 8 miles early from the house. Tried a new 4 mile loop and ran it twice. I felt better than wed but the course was significantly more hilly. I really have to get stronger. I need to run these hills without it bogging me down.
Saturday-22 mile long run. I ran the Johnson loop with some modifications twice and then to complete the 22, a 1.3 out and back. I felt much stronger. I ran the overwhelming amount of time. For the last month that is a big improvement. I finished faster running this 22 than last years 20 miler for LA. Today I feel sore at about a 2-3/10. We will see how that goes for tomorrow. The weather was cold at the beginning but not as cold as my fellow bloggers from the east. I have read some very, very cold posts in the last few weeks. I am not complaining about our weather anymore. Quote:

“To be a star, you must shine your own light, follow your own path, and don't worry about the darkness, for that is when the stars shine brightest”

Tuesday, January 4, 2011

no resolutions for me...

I am not against them, I just cannot see my myself making huge changes. I know what works for me and I need to be consistent. Now nearly 2 weeks off the blog is not a step in the consistent direction. I have been in a running rut. Not discouraged but frustrated. I can feel it lifting though. I have had a lot of advice lately. After the year I have had I was due some down time. I am able to keep the roller coaster relatively flat. In this last 2 weeks the life stress has been high. I manage a busy physical therapy clinic and I moved my house. 4 straight days of moving from early to late. Not eating right when you are off your schedule. Some how thats what I needed. I have a big week ahead of me. Settling into the new place.

The new place offers new challenges. It is very hilly. I am ready for them. It is colder since there is no protection. I am ready for it. There are some runner/triathlete/cyclist/Xterra athletes. I hope to add some training partners.

I do have some news. I am signed up for the USATF level one coaching clinic. I am pumped. Not only will it be a fun talking/learning about running but I will get to hang with my good buddy Karl. Keeping up a budding tradition of a running course together every year. Does not seem that Virginia is in the cards for the both of us.

Last week 0 miles...
Sunday-11 miles. Awfully cold and slow but I had a great time with my wife.
Monday-House work....
Tuesday-4 miles. Felt good for the first time in weeks. No walking, powered up some hills, and braved slight under dress. So it was cold.

The rest of the week is going to be stellar as I make a big push to the Surf City Marathon. Bring it on....QUOTE:

Tough times don't last but tough people do." - A.C. Green