First, a quick recap of the last few runs:
Saturday, according to the training program, we attempted a 4 mile run. We ended up running a little over 3, as a complication of joint inflammation, lung issues, and the addition of my new CamelBak (which we had to repeatedly refit). Pace was about 12:10, much much lower than either Matt or I would have predicted.
Monday, we tucked in a 30 minute run where we covered about 2.6 miles at a pace of 11:32 (the fastest we've run in about two weeks). My lungs had gotten so bad by Monday evening that I had to use my bronchitis inhaler before we left; I'm really really glad I did. My breathing was still extremely ragged and halting even AFTER using the inhaler. The biggest issue I had was with tightness in my hips; it wasn't so much pain as fatigue and diminished range of motion, but it was still very upsetting. I also had some issues with my right shin at the very beginning, although they subsided after about 10 minutes. I'm still concerned about the shin issues, namely that I might develop a stress fracture if I'm not careful. All those concerns aside, I was glad just to finish this one.
For Wednesday's run, we're hoping to take advantage of this week's cooler weather and run around a bit on the UT Tyler trails. Saturday's run will be a goal distance of 11 miles, so it would be great to get a break from the roads for a bit.
Just a reminder to myself and my cutie husband: we've got to sign up for the race!
Showing posts with label injury prevention. Show all posts
Showing posts with label injury prevention. Show all posts
Wednesday, August 22, 2012
Tuesday, August 7, 2012
Week 9 of the training plan
First, to report on Saturday's run... we did a 3 mile Azalea District run with time goals. Our original intent was to run negative splits of 12:00, 11:30, and 11:00. That might have been a little ambitious for the temperature and humidity (heat index in the high 90s, humidity about 60%). We ended up hitting 12:25, 12:05, 12:10 which still makes for great consistency for splits on a continuous run.
Technically, this was the longest continuous run we've done together in possibly years (although it only exceeds previous continuous runs by about 1/4 mile). I grumbled a bit, but we made it through. I didn't have any complaints with my hips, ankles, or tummy. I had a bit of tenderness in my right shin, which required some icing.
That run puts another week in the books, so a notch on the thermometer.
Monday's run was actually really rewarding. In 30 minutes, we covered about 2.55 miles for a pace of 11:34. With temps/heat index of 85/89 and humidity of 60%, I was pretty happy with that. Again, no major physical complaints with the exception of my right shin.
For the rest of this week, we've got:
Wednesday - 30 min run (we'll either do a generic jog or hill work)
Saturday - 9.5 mile run (a new "longer than ever)
In the meantime, here's a neat article on "structural v. metabolic changes" and injury. Basically, the thesis is that new runners often find themselves in a position where their aerobic conditioning far exceeds the conditioning of their muscles and joints. If they push themselves past their physical conditioning, they are vulnerable to injury.
http://runnersconnect.net/running-injury-prevention/why-runners-get-hurt/
Also, I am totally IN LOVE with this Anytime Black Forest Blizzard recipe from September's issue of Runner's World. Any combination of cherries and chocolate will win me over.
Technically, this was the longest continuous run we've done together in possibly years (although it only exceeds previous continuous runs by about 1/4 mile). I grumbled a bit, but we made it through. I didn't have any complaints with my hips, ankles, or tummy. I had a bit of tenderness in my right shin, which required some icing.
That run puts another week in the books, so a notch on the thermometer.
Monday's run was actually really rewarding. In 30 minutes, we covered about 2.55 miles for a pace of 11:34. With temps/heat index of 85/89 and humidity of 60%, I was pretty happy with that. Again, no major physical complaints with the exception of my right shin.
For the rest of this week, we've got:
Wednesday - 30 min run (we'll either do a generic jog or hill work)
Saturday - 9.5 mile run (a new "longer than ever)
In the meantime, here's a neat article on "structural v. metabolic changes" and injury. Basically, the thesis is that new runners often find themselves in a position where their aerobic conditioning far exceeds the conditioning of their muscles and joints. If they push themselves past their physical conditioning, they are vulnerable to injury.
http://runnersconnect.net/running-injury-prevention/why-runners-get-hurt/
Also, I am totally IN LOVE with this Anytime Black Forest Blizzard recipe from September's issue of Runner's World. Any combination of cherries and chocolate will win me over.
Monday, June 25, 2012
East Texas Striders' Half-Marathon Clinic
This past Saturday, I met with the local runner's club for an awesome half-marathon training clinic in the parking lot of Racquet and Jog. I am now a member of the East Texas Striders! More on that later...
THE CLINIC
By the time we got rolling at 7:30 a.m., it was about 80F (it was approaching 90F by the time we started running). We had a nice little canopy set up which helped a bit.
The first speaker was Dr. Cathy Fieisler (M.D.), a sports medicine physician and local ultra-marathoner. In addition to running her practice and serving as a senior writer for Running Times magazine, she's helped out with some major athletic events including (most recently) the Olympic trials in Houston. Dr. Fieisler had a great attitude and lots of helpful advice about injury prevention. It was really neat to hear from someone who had personal experience as a runner.
The biggest take away for me (aside from the usual advice about building your base and increasing your mileage very gradually) was her emphasis on single-leg strengthening exercises. She made the argument that when we run we never have both legs on the ground... so why do so many of us stick to exercises that work both legs (like squats)? She showed us some great stretches and talked about ways to incorporate single leg workouts in our daily routine.
The next guest speaker was Dr. David Flynn (D.C.), a local chiropractor and athlete who serves as a medical adviser for various marathons and triathlons across Texas. He shared some great advice on the topic of running nutrition.
Some of the things I remember off the top of my head: sodium/potassium deficiencies are usually the cause of cramps during a workout, while calcium/magnesium deficiencies tend to be the root of cramps when you're at rest. Runners are more prone to upper respiratory infections because the act of running, especially over long distances, suppresses our lung's immune response so that we can breath better (and you can work around this problem by consuming foods rich in zinc, vitamins A, C, D, and selenium). Finally, for the best glutamine absorption, try mixing the supplement in some orange juice for an immediate post-run drink.
The last speaker was another runner (the assistant manager at Racquet and Jog) who stepped in as the resident shoe expert. He gave us a basic guide to the shoes sold at Racquet and Jog, along with a succinct discussion of what makes a good running shoe and how to pick the best shoe for your foot/goal. He talked about some of the dangers of minimalist shoes, what kind of lifetime you can expect from your shoes, and how he makes decisions about his own. We got a coupon for 10% off our next shoe purchase at R&J, which is pretty cool because (frankly) they're too expensive to be my first choice.
(Read about our post-clinic run)
THE CLINIC
By the time we got rolling at 7:30 a.m., it was about 80F (it was approaching 90F by the time we started running). We had a nice little canopy set up which helped a bit.
The first speaker was Dr. Cathy Fieisler (M.D.), a sports medicine physician and local ultra-marathoner. In addition to running her practice and serving as a senior writer for Running Times magazine, she's helped out with some major athletic events including (most recently) the Olympic trials in Houston. Dr. Fieisler had a great attitude and lots of helpful advice about injury prevention. It was really neat to hear from someone who had personal experience as a runner.
The biggest take away for me (aside from the usual advice about building your base and increasing your mileage very gradually) was her emphasis on single-leg strengthening exercises. She made the argument that when we run we never have both legs on the ground... so why do so many of us stick to exercises that work both legs (like squats)? She showed us some great stretches and talked about ways to incorporate single leg workouts in our daily routine.
The next guest speaker was Dr. David Flynn (D.C.), a local chiropractor and athlete who serves as a medical adviser for various marathons and triathlons across Texas. He shared some great advice on the topic of running nutrition.
Some of the things I remember off the top of my head: sodium/potassium deficiencies are usually the cause of cramps during a workout, while calcium/magnesium deficiencies tend to be the root of cramps when you're at rest. Runners are more prone to upper respiratory infections because the act of running, especially over long distances, suppresses our lung's immune response so that we can breath better (and you can work around this problem by consuming foods rich in zinc, vitamins A, C, D, and selenium). Finally, for the best glutamine absorption, try mixing the supplement in some orange juice for an immediate post-run drink.
The last speaker was another runner (the assistant manager at Racquet and Jog) who stepped in as the resident shoe expert. He gave us a basic guide to the shoes sold at Racquet and Jog, along with a succinct discussion of what makes a good running shoe and how to pick the best shoe for your foot/goal. He talked about some of the dangers of minimalist shoes, what kind of lifetime you can expect from your shoes, and how he makes decisions about his own. We got a coupon for 10% off our next shoe purchase at R&J, which is pretty cool because (frankly) they're too expensive to be my first choice.
(Read about our post-clinic run)
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