Saturday, June 9, 2012
Sunday, June 3, 2012
- Shoe selection example #1: Sara is a twenty something, recreational runner who walks/runs about 4 days a week, her goal is to lose 30 pounds by the beginning of the summer. Lately she has been experiencing “foot pain.” She has been exercising is a big name brand motion control shoe. In the last few months she has added more miles and more days a week of exercising. Her strength program is getting stronger and stronger. Gait analysis shows a moderate pronator. SELECTION=Stability or stability plus. Which ever shoe she loves the most in those categories. The foot pain is a result of the plastic wearing out and now not supporting her feet. If the motion control shoe is refreshed then the muscle go right back to not working. Lets allow the foot to move, give the foot less help, and ask the body to do more work so it is not dependent on outside force. The result of the foot getting stronger is more efficient, happier running. The foot will be tired but will progress with time. If by 3 weeks you are not happy about that, the shoe you selected is not appropriate. Consult the shoe provider for return policy.
- Shoe selection example #2: 50 year old male, Mark. Training for his 4th marathon but has not run one in several years. Mark runs about 60 miles a week on a build and 40 miles on a recovery week. He has an annoying shin splint issue that is not changing one way or the other. His pain occurs especially on long runs toward the end. His strength program is non-existent since he is busy with 2 jobs and running. He has no abnormal running biomechanics. He has been running is a very popular neutral shoe. SELECTION=STABILITY. He is not strong enough at the end of his runs to support his foot and is asking the achilles to overwork. Maybe he requires more shoe and stability will help over time. He could add more strength work or add more shoe.
Monday, April 30, 2012
Monday, April 9, 2012
Monday-Swim. I decided to keep with the same swim workout since it felt so right. Right meaning that I felt like I was learning how to swim faster. Same thought process as running the track. Here are stats: 7:52 warm up, 6:16, 6:02, 6:19, 6:37, (2 min rest in between) and cool down of 5 min. 44 min total. Very hard effort and feels good to get some 250s at 6 min. Overall spent.
Tuesday-easy 45 min run.
Saturday-7 miles in the santa rosa, unbelievable run. the kind of run that you refer to when your having a bad run.
Monday-Swim. no data but it was faster than last week.
Tuesday-Easy run 40
Wednesday- Hills. 4 x up (1more than last time) and it was much hotter. Faster up hill than last time.
Saturday-Long open swim. 1250 in 30 min. Had trouble with rhythm. If i could get a better rhythm that would have been 2-3 min faster than rage last year. Flat tire flattened a bike ride. I know karl I need more bike. Overall not a bad first open swim.
Sunday-Pushed a big workout for possible strain/soreness.
Monday-today. Swim. 7:02 wu, 5:54, 6:09, 6:03, 6:24, 6:30 and 5 min cd 51 min total. My first 250 under 6 min, also saw my first lap at 56 sec. Am I finally getting faster in the water? I am feeling the speed more and the water moving faster. Its pretty cool. I felt great. Quote:
“I pray to be like the ocean, with soft currents, maybe waves at times. More and more, I want the consistency rather than the highs and the lows.”
A little bit of a low but I am working out if it.
Sunday, March 25, 2012
The last couple of weeks have been hectic. Some family drama, some training, and a whole lot of working. Here are the last 2 weeks:
Monday-skipped my swim.
Tuesday- easy run 45 min will sully.
Wednesday-track night. Warm-up, drills 15 min, 8X150's. Those are so tough. Then 5 min rest with abs. Then 8X400. Goal was 1:40-1:45. Here are the actual splits:1:41, 1:38, 1:44, 1:42, 1:45, 1;45, 1:42, and 1:39. 10 min cool down. Felt strong and was sore.
Thursday- had drs appointment and travel day.
Friday- rainy long run in San Diego. 8 miles. Hard effort turned into easy 8. I was so tired.
Monday- swim. Wanted some speed. 1500 m total with the first and last 250 be warm up and cool down. 250X5 with 2 min rest. 7:10 wu, 6:20, 6:17, 6:15, 6:48, and 7:45 cd. 47 min total. I was spent. I think this is the effort I need to be putting into the swim. When it warms up this will be an open swim workout.
Tuesday-easy run. 50 min easy.
Friday-6 mile Progression run. I wanted to feel it out as I went. I have been wondering if I have been going too slow to start. So here is how I went: 8:29, 8:36, 8:28, 8:19, 17:45 ( lol....had a number 2 issue, ruined my workout), and 8:41. Hate that! It happens.
Saturday-FF 8. 5 at less than 9, around 8:55 then 8:45, 8:30, and 8:19. 8:52 ave in 1:10. Moderate workout. All at unlv so it was super flat. Hella sore the rest of the day.
Sunday (today)- didn't get out of bed. Got caught up around the house.
Sunday, March 11, 2012
Monday-Swim. 1500 meters or race distance. I pushed it and was tired. I definitely can be better in the pool. I just hate the pool. Today it was way too cold for open water so the pool will have to do. Here are details. 12:31, 13:43, and 14:43 per 500 m for a total of 41:09. No rest but was very tired as it went.
Tuesday-Run and bike. 45 min easy run. Me and sully battled the wind. The whole time I am wondering if I should bike to work. I decided to push myself. It was cold and windy. Half way there I realized I left the clinic keys at home. Total of the 45 min biking in the wind. I am glad I didn't ride to work. It was horribly windy and rainy at the time of leaving home. Would have been trouble. I felt fine with todays effort.
Wednesday-Pushed a track workout due to time and weather.
Friday-Hill repeats running. 1 mile warm up, then up one street then down the other. Up 3 different streets with differing each trip up. Between 0.5 to 0.8 mile in length. Up hard with easy running coming down. No stopping no walking trying to not save it. Don't do the first one easier so the next one is easier trying to go hard each one then force myself to recover. Overall, 4.25 miles total in 38 min. Overall a good effort with a workout I will definitely do again. I will add on hills in the future.
Saturday-Long run. 8 mile progression run. I was pleased with this effort. I liked this workout. Here are splits: 9:15, 9:08, 9:00, 8:54, 8:48, 8:48, 8:35, and 7:56. I ran on a new trail near my home and this is definitely somewhere I will run in the future. I am wondering if the 9s shouldn't be part of this workout. It felt so easy and I was holding back very hard. May be I will duplicate this workout with all 8 under 9? If the half was this day I felt like I had more left in the tank and I feel that 1:55 would have been attainable. These are the gems i am going to need more of.
Sunday (today)-Long bike. Olympic bike course with a repeat on each hill. My weakness is climbing. So why not find the biggest hills around and repeat on them? They happen to be race course too. So I approached each climb in rhythm, recovered down, then power back up. Try to do the second climb faster than the first climb. Also, get the gearing for each hill and where to stand and fight for each climb. I want to put together a total effort come race day and having confidence and knowledge of each climb is important. Did I mention the wind? There was a gnarly head wind coming home and it added to the difficulty of this ride. Last year if you told me this is the workout for today and then tell me how I would feel, I wouldn't believe it. Here are the details. Total time of 2:23:41. I repeated 3 sections. Here are the sections: Boulder beach rd-4:19/4:00, 13:44 to the Look Out due N, 4:25/4:43, 16:08 to Northshore, 19:46/18:50, 12:58 to the Look Out due S 4:47/4:46, and 28:13 home. I left out rest in between the hills. I concentrated on not leaving anything in the tank. The second trip up the lookout with a head wind and legs gassed I hammered it to get the same time. Hmmmmm. I was gassed the rest of the way. It was a big day on the bike and got some good work done. Quote:
After climbing a great hill, one only finds that there are many more hills to climb.
isn't that the beauty of it? I am really enjoying the process. More and more fitness leads to harder and more fulfilling things to do. I am stoked.
Sunday, March 4, 2012
Things are hectic. Work, home, training, and training. My training and the track team. I had my first brick/transition run today and I felt awesome. Here are two weeks of training:
Monday-Long swim. 30 min of swimming and about 1000 m. Nothing really to report.
Tuesday-Easy run. 45 min of easy running. Sully and I.
Wednesday-Track night. 15 min easy w drills. 8 150's. 4 X 800. 10 min easy. 5 miles total. The 800's at 3:30 pace with 2 min break. Felt strong. Those 150s are rough. KD calls them sneaky speed work. Not only that, I like how they work on mechanics. Overall good workout.
Friday-6 mile tempo run on the Bosque. I was so pumped to take a trip over to a new trail for me in ABQ. I have not run that trail and it was nice. It was cold and windy. At elevation I could not hold my tempo. I wanted to stay under 8:50 for all 6 and I only made 4 at tempo then I pooped out. Overall a tough run in harsh conditions.
Sunday-Pushed everything. lol.
Monday-Pushed a swim.
Tuesday-Easy 45 min. Me and sully out for 45 min and it was hard going. Legs felt sluggish.
Wednesday-Track night. 15 min warm up with drills. 8 X 150's. 2X 1 mile. KD and I were talking about the 150's and I was doing them wrong. I cleaned that up and they are even harder. Awesome start. Then KD and I got talking and the wind/cold kicked up. Miserable night and I only completed one mile. 7:48 pace. Then just shut it down. Wasn't feeling it.
Thursday-Hills. Went out and back on the sisters and felt strong. Despite a rear derailer issue it was a good ride. The bike is coming around. I need more time on it.
Friday-Tempo run. I wanted to recover that 6 miles from last week. I did, barely. 6 miles at 8:58 total. There were some issues but got through them. Funny run.
Saturday-Track meet, no training.
Sunday-Ahhhh my first brick. Full olympic bike course/3 mile run. I felt awesome. The bike was moderate, I didn't press. I didn't attack. It was 1:30 slower than last years race pace. I felt so strong. I feel the aerobic capacity so much better. My legs werent that tired. 26 miles in 1:39. I ran the sprint course and it ended up progressing really nice. I have been wondering how my running would feel after a decent bike. I started out with a goal of 9:15 pace and ended up at 9:40 but I didn't stop. Usually I have to walk. No walking today, never even occurred to me. 9:40, 9:29, and 8:52. Total 9:21. I have never had a run this fast after a bike. I am looking forward to this 10K at the race. I feel the fatigue resistance and I recovered during the run. Overall, a great day. Quote:
“The great thing in the world is not so much where we stand, as in what direction we are moving.”
Oliver Wendell Holmes
Feels like I am moving forward
Sunday, February 19, 2012
I have had some tangles with the river mountain loop trail and its "3 Sisters." Now that recent improvements have been finished the 4th sister is now in play. I have been excited now that I am back to cycling to see what my fitness is like. I can tell you for fact that I have not felt this good on a bike before. Although my legs are super sore I have never had this quality of cardio during the climb, recovery during the ride, and after the ride. My legs were hosed but I go through them quite well. So our perception of hard changes. I have lost my intimidation of them and I welcome them. My plan is repeat them once a week and continue to progress this cardiovascular fitness. One phrase that Karl said that sticks out is "fatigue resistance." I feel that for sure. Overall I had a good week, here is how it went.
Monday-Long swim. 30 min. Drills not included in the time. I found some new drill that seem to be a lot more functional so if anyone wants that posted let me know, I can even send it via email. I did keep 250 m splits because I am a dork. 6:28, 7:36, 8:04, and 6:50. 1000 m in 30 min easy. My swim fitness is catching up as my shoulders/core remember this motion. No post swim soreness and looking forward to open swims when it heats up a bit. I also had 4.5 miles of biking at practice.
Tuesday-Run Easy 40 min. Nothing really to report. Sully and I out there feeling good. I am kicking around logistics of biking to work on tue/thurs.
Wednesday-Track night. 400 repeats. 10 min easy, then my first attempt at alternating 50 with 150 of good swing and 150 meters of good speed. I did 4. 2 total laps but good quality work. Tough and I can see how that builds aerobic power and also tunes mechanics. Something of a gem, I think. Then repeat 400s with a minute break. I didn't know where to start so I thought under 2:00 should be good. Here is what I got: 1:51, 1:53, 1:54, 1:52, 1:55, 1:55, 1:51, and 1:46 (with 1 minute in between). Then 10 min easy. I was tired but not bent over or anything. I was able to go faster in the last 2. I think next time I may do under 1:50. Minor soreness. Great workout.
Thursday-Supposed to bike but windy, cold, and sleepy. Pushed it.
Friday-5 mile tempo run all under 9. I was wondering how this workout would compare to the track. Harder or easier? I realized quite early on how the track carried over. I felt very comfortable at faster paces. Here are my splits: 8:19, 8:43, 8:53, 8:48, and 8:29. Ave 8:38 in 44:14. Sully loves going faster. I felt good. I went out too fast but felt super comfortable I am not sure how long I could hold that but felt good nonetheless. Sustained effort was harder. I guess I need to step up that track workout. Minor soreness, overall felt great.
Saturday-Long easy bike. I originally wanted to go longer but had time limits. I cut it down to 90 min. I have been thinking about this RAGE bike course. The hardest part is the turnaround. A mod steep climb, decline, and then long drawn out slow grind. I want to kill that section. With the new RMLT I can get there easier. But I didn't get it there. But I did get some climbing in. 1:33, 20 miles, 14 mph, and 1330 elevation gained. I am moderately sore but happy with my first hard bike effort.
Sunday (today)-Long Run. I wanted somewhere between 6-8 miles. When I woke up I layed there and said, OH boy. Then I remembered that biking and running dont effect each other. You have to run on those legs and they translate to each other. SO off I went. 7 miles at 9:30 pace. I got tired near the end and was happy with the effort. Get out there and go longer. No issues. Just tired after a good week. Quote:
“The first step towards getting somewhere is to decide that you are not going to stay where you are.”
Nope, Im gonna go there faster. In fact, I had to look at last years post to see where I am at compared to last year. How funny how things change.
Wednesday, February 15, 2012
Chelsea decided she was going to do some cycling hill repeats on a minimally busy road with a long challenging hill. She climbed and came down the same side of the road. She saw the bus, the bus did not see her. In fact, the bus did see recognize her until the driver heard the screaming. She was screaming because the bus WAS STILL ON TOP OF HER. The bus ran her over her, stopped on her, then rolled off.
My first thought is "grrl you are lucky to be alive and you want to RUN?" I LOVE IT. My advice at this point is not an uncommon thing for me to say. I say "Chelsea, you and I are going to be close. I am going to promise you at no time will I sugar coat things for you. No one benefits from that. I will provide you with what the science and literature says and I will provide the facts and you will decide. I will say that you have a lot of work to do in order to run. The way this goes is to get on the progression to run and see what happens." She replies, "If I am OK by next years RAGE can I race?" My first thought was that I would be surprised if she can even run a 5K at that point. I say "If you are ready for RAGE, we will do it together" She says DONE. Straight face and confident.
At this point she is 3-4 months into this recovery already. The multiple skin grafts, various fractures, and infections had to heal. She had to graduate to be a candidate for the ACL/MCL reconstruction. She is not your average triathlete or ACL reconstruction. Her rehabilitation was hard. We held her back and went slow. We applied the latest running science and traditional rehabilitation to her and she put the work in. She did everything the Dr and I asked and she simply put the work in. She is going to go from this:
Sunday, February 12, 2012
This week has been cool. I watched Kona and got all emotional like usual. I got jazzed about someday hearing that I am an Ironman. I also watched Ironman AZ and I got pumped up thinking thats where my first IM is going to be. 2013? With Lance getting in on the action, I am just getting pumped on triathlon.
Injury update: After the race I had very minor soreness. I was surprised. The left quads and toes were sore from trying to unweight the R calf. Today actually is first pain free day since December 22, 2011. I ran this morning with no pain. The compression does help. I dont know how they will contribute to the future but for now I will use them. Cautiously optimistic about what the next week/months will hold. Here is how my week went:
Monday-Easy swim. First swim since august. My shoulders were fairly sore but no big deal. 2/10. I went 1000 meters with some rest in between laps. I also was able to alternate breathing sides. Overall, I felt good about the workout. I have some work to do in the water but no big deal.
Wednesday-None...trying to figure out the timing of things and when I got home it was too dark to ride.
Thursday-Easy bike. 45 min bike. Easy pace more like a hardware check than anything, Feel my biking legs and get back into that mindset. It is very different. No issues.
Friday-Easy 45 min run. I had time and I told myself to wait on running but I need to run. My calves had moments of no pain and I got into a groove then they would be sore but overall a good run. Sully was amazing.
Saturday-I am starting to get some mountain bike time in with practice. Overall 8 miles on the mountain bike. Then after practice since I was nearly at red rock I should ride from there. I wanted to go moderately hard and see what I have. What I had was a total of 17 mph on the bike! Really? My first REAL bike ride and got some good results. I wasn't sore or anything, my back was a bit stiff for about 30 sec off the bike. Overally it was 26 miles of biking, 18 on the road bike and at 17 mph. Good day.
Sunday (today)-Plan was for an easy 60 min run and then about a 20 mile bike. I have good news and bad news. Good news 45 min of the run was totally pain free and didn't need to recover or walk. Then the bad news, a migraine. No big deal. Happens sometimes when I dont get enough sleep. A nap removed the majority of the head ache. The nap meant I cancelled the bike. I am happy for a good run today. Quote: (first quote in months)
“This is not the end. It is not even the beginning of the end. But it is, perhaps, the end of the beginning.”
lol, where am I again? Feels good to reboot.
Tuesday, February 7, 2012
That big surf board is the medal for the full marathon at surf city. 2 years in a row I was signed up for the race and had to drop down to the half. At least this year I am was able run, well, kinda. 2 years a in a row I have had calf issues. Separate and very different mechanisms but calf issues nonetheless. This year humbled again, I learned some lessons.
I called Karl to get my head straight. Generally not interested in devices that artificially improve performance, I wasn't sure if I was thinking straight. I considered compression socks. I know marni and tawnee will be pleased because they love it. I knew it wouldn't hurt me but was it worth it? I am able to say that my recovery was no different but during I had no sharp pain. A lot of pain but no sharp tendon pain. It was all muscular burning pain. I nearly quit at the first mile. Gnarly calf in the first mile? How can I get through it? It never got to be more. Lesson learned: the way it feels now is not necessarily going to be worse later. My pt/responsible brain said why? My competitor brain said you have to finish this. It got better as I went as long as I didn't go too fast. I was able to keep rolling through as long as it was above 9:30. It killed me to go that slow. I was happy to be out there and enjoying this wonderful race. It really is an outstanding race. It kills me that I got to 10 miles and felt fresh. No muscle fatigue, cardio wise felt strong, but the calf was killing me.
Karl was in my head. I wanted to run the hill he yelled at me 2 years ago. I am happy to say that dam hill with no stops and I laughed at the thought of Karl yelling at me. Truth is that hill is weak. I am so much in a different place. Funny experience. Good in that I know I can suck it up and get it done but I want that course as a full. I want to come through on the goals I set. Overall a learning experience.
Wednesday, February 1, 2012
-Controlling vertical displacement. How much up and down is the runner using?
-Foot strike. Is the foot strike out in front of the body or right underneath the base of support? What am I striking with? The foot landing under the belly button with a mid-foot or forefoot strike is the best way to manage food strike. Footwear may influence how foot strike occurs but the body should be dictating how successful foot strike is.
-Training/Pace errors. A pace too slow or too fast can influence ground reaction force. Running too many miles or the wrong amount of miles at the wrong time may influence an increase in ground reaction force. Proper coaching or a running physical therapist can plug in those holes.
-Stride rate (the number of strides per minute). Am I using a rhythm my body can move force up the body with balance? If the feet move too slow the vertical displacement will be too high, if the feet move too fast the force will not spread fast enough to dissipate. There must be balance between stride rate and overall pace.
-Toes. Can the toes work as a dampener? Active healthy toe strength is key to forefoot or mid-foot stance during running.
-Calves. If the toes are active the calves will be too. If the toes are not active the calves will be asked to do too much work. The calf must be able to push the weight of the body in order to run without symptoms.
-Quadriceps/hamstrings-These muscles control the shock absorber of the body, the knee. Not only must these muscles be able to stabilize the knee, they must be able to handle the force of vertical displacement.
-Hip stabilizers. The hip musculature is one of the most important muscles when it comes to running. These muscles serve to rotate the femur (thigh bone) so the thigh muscles can control the weight. Hip muscles hold the knee in place while the thigh muscles do the work. They need each other.
-Core. The core serves to stabilize the spine. The spine is the resting place for ground reaction force. If the knee and hip need each other to tolerate force, the core holds the spine stable so the thigh and hip can funnel the force to the spine.
-Shoulder. Runners are always surprised by the amount of rotator cuff strength running requires. The rotator cuffs job is to hold the humerus (long upper arm bone) in the joint. If the bouncing if running is causing the humerus to want to come out, the rotator cuff must be strong and active to stabilize the shoulder
Monday, January 30, 2012
Sunday, January 29, 2012
Sunday, January 15, 2012
Tuesday-Goal was to move forward for 30 min. I ran/walked it and was able to go about 4 min before it tightened up or got super tight. I ran about 20/30 min and felt OK about it.
Thursday-30 min where I only walked about 2-3 min. Those 2-3 min though I thought it was going to strain again. I felt good every where else. FINALLY a run.
Saturday-While I had to turndown 400 m repeats with the "bog boys" as he said, I was happy to go for a while. I thought if I get to 30 and I can go to 45 I will go. If I get to 45 and I feel good I will go to 60 min. Well I went 70 min. I didn't have any pain, just slight tightness and I felt ready to go. Even felt ok as far as pace/fitness goes. Today, no soreness. Cautiously optimistic about my chances of getting off the ground before surf city.
The other days were res/rehab and getting this calf ready to run.
I would like to send a big shout out to a stud of a runner who ran the Arizona Rock n Roll half marathon. She was told she would never run more than 5 miles after her gnarly back injury. She ran the half with no signs or symptoms and not just that ran a 1:46. Atta girl Michelle, YOU ROCK.