I am glad to report I ran an easy 10k tonight with a 2:1 R W ratio. My knees feel fine. I did have my left shoe tied too tightly and needed to adjust the laces after about 8k, in response to a foot cramp. I reallllllly wanted to run barefoot. But I couldn't risk hurting myself in the dark on the beach where I was running.
I had a wonderful time. Odie my lab ran with me. He spent the week we were in Italy in a "Doggie Hotel" and I think he was glad to go out for a run too.
I am interested in learning the POSE method of running. This evening I watched some videos on the method, including a couple by Dr Romanov - he offered some ideas about hill running, including the idea that our perception creates our reality - that if we think hill running will be difficult, then we will tense up and make it difficult. (His conception of running is to use gravity and body weight to create forward momentum *falling* and then to pick up our feet repeatedly - suddenly you're running.)
Anyway, he explained that using his method, runners with their eyes closed (and a guide) couldn't tell if they were running uphill and found it "normal." I ran with my eyes closed on the beach tonight (only for about 20 steps...) - though it was dark enough that I needn't have closed my eyes. At one point the city lights and clouds were reflected in the surface water on the shore. I felt like I was running in the sky.
Well, that's enough esoterica from me.
Run strong!
Chris
nutrition totals today
1950
F 100g 47%
C 133g 27%
P 120g 26%
Oh, and I registered for the half marathon next month in The Hague. Without even the slightest hesitation. I can do this.
Showing posts with label knee pain. Show all posts
Showing posts with label knee pain. Show all posts
Monday, 1 March 2010
Home from vacation and back to reality!
Here's a quick update on my knee and a post-ski vacation activity report. On 12 February, my running coach recommended walking my crunchy right knee for a week and asked for an update the following Monday, Feb 15th, which I sent. Despite the recommendation to walk, I took two easy mid-week runs - a slow 3k and then a faster 5k a couple days later. I appear to have escaped any consequences for being pig-headed.
Last week, I enjoyed four days of downhill skiing in the Italian Dolomites. I even got up on a snowboard for half a day. I ran an easy 5k on Thursday, 25th February (40 min with a 2:1 r:w ratio). And I've been doing sun salutations every night for about 30 minutes. I also swam laps for 45 minutes on Saturday in a delightful pool with my kids in Italy before hoping on the bus.
This weekend's assignment is 12k with a MM. I decided to bump it to Monday due to high winds and driving rain today. Plus I got about four hours sleep on the bus home. My coach was pleased with my report and suggested limiting the run to 10k without a MM. So that's the plan after work. He cautioned me about "unnatural postures" in yoga, mentioning that runners can hurt themselves. I agree. I don't force myself into any postures. In a yoga class years ago, I hurt my hip in pigeon pose, and it took a very long time to recover.
Sunday I did a cross-fit workout (burpees, push-ups and 500m row - AMRAP in 20 minutes). I completed 4 rounds. The intensity of the workout left me humming for the rest of the day.
My knees are feeling fine - The right one is not making any more shag carpet sounds. During one of my yoga sun salutations last week, my knee cap made a little pop and it felt like it realigned itself. After that, no more noise. Before I left on vacation, I made an appointment with a physiotherapist who also teaches the POSE method of running. I'm also going to ask her to help me with my shoulder, which has been giving me some pain, especially when lifting weights above my head.
I've come through the doubting stage of marathon training. I won't quit or change my planned distance. I have confidence in myself and I will gut it out. I will discover myself at the finish line. I registered for the CPC Half-Marathon today too. Step by step!
The last tidbit is a burning desire to buy a new tri specific wet-suit. I have another reason to lean out now. I don't want to spend hundreds of dollars on Size Large when I really prefer to fit into a medium. Enough said.
Last week, I enjoyed four days of downhill skiing in the Italian Dolomites. I even got up on a snowboard for half a day. I ran an easy 5k on Thursday, 25th February (40 min with a 2:1 r:w ratio). And I've been doing sun salutations every night for about 30 minutes. I also swam laps for 45 minutes on Saturday in a delightful pool with my kids in Italy before hoping on the bus.
This weekend's assignment is 12k with a MM. I decided to bump it to Monday due to high winds and driving rain today. Plus I got about four hours sleep on the bus home. My coach was pleased with my report and suggested limiting the run to 10k without a MM. So that's the plan after work. He cautioned me about "unnatural postures" in yoga, mentioning that runners can hurt themselves. I agree. I don't force myself into any postures. In a yoga class years ago, I hurt my hip in pigeon pose, and it took a very long time to recover.
Sunday I did a cross-fit workout (burpees, push-ups and 500m row - AMRAP in 20 minutes). I completed 4 rounds. The intensity of the workout left me humming for the rest of the day.
My knees are feeling fine - The right one is not making any more shag carpet sounds. During one of my yoga sun salutations last week, my knee cap made a little pop and it felt like it realigned itself. After that, no more noise. Before I left on vacation, I made an appointment with a physiotherapist who also teaches the POSE method of running. I'm also going to ask her to help me with my shoulder, which has been giving me some pain, especially when lifting weights above my head.
I've come through the doubting stage of marathon training. I won't quit or change my planned distance. I have confidence in myself and I will gut it out. I will discover myself at the finish line. I registered for the CPC Half-Marathon today too. Step by step!
The last tidbit is a burning desire to buy a new tri specific wet-suit. I have another reason to lean out now. I don't want to spend hundreds of dollars on Size Large when I really prefer to fit into a medium. Enough said.
Sunday, 19 July 2009
faster stronger fitter
1. Distance assigned: 8*800m repeats Distance ran: as assigned Ave temp 77 degrees. Climbed to 85 by the end of the run. Gotta love summer! 15 min warm up & cool down (the running path is 1.5k from my house).
2. Pace assigned: 5:00, including a walk break; 3 minute rest between segments Pace actually run: Mostly I took 20 sec walk breaks. A couple were 30 seconds.
Summary: I looked at how I was doing and tried to speed up as I progressed through the workout. I am very pleased, especially since I stayed up too late last night watching a movie with my kids).
1-800 05:16.4
2-800 05:18.6
3-800 05:08.1
4-800 05:23.4
5-800 04:25.8
6-800 05:00.7
7-800 04:52.6
8-800 04:54.7
Yippeee! I got 5 minutes or better for half the segments - and the second half of them at that!
The gory details. You'll see a couple times I missed the lap button at the 600m mark.
01:19.4
01:19.4
01:27.3
01:10.3
1-800 05:16.4
01:17.4
01:22.6
00:00.0
02:38.6
2-800 05:18.6
01:16.4
01:13.5
01:30.3
01:07.9
3-800 05:08.1
01:19.8
01:21.8
00:00.0
02:41.8
4-800 05:23.4
01:08.1
01:03.9
01:15.1
00:58.7
5-800 04:25.8
01:13.9
01:04.1
01:30.8
01:11.9
6-800 05:00.7
01:16.1
01:14.9
00:00.0
02:21.6
7-800 04:52.6
01:17.4
01:12.6
01:18.7
01:06.0
8-800 04:54.7
3. Walk break ratio assigned: 30 sec Walk break ratio used: 20-30 sec
4. Speed-work done: I tried to push harder for the last 100 meters of each segments and worked on keeping a slower pace for the first half and then accelerating in the second half. Most of the "work" is the self-talk to convince myself I can run faster and to push through the discomfort. My form improves when I run a little faster - right foot straightens out.
5. Any aches/pains? No. I got a new pair of shoes yesterday. To test my theory that maybe knee issues related to my shoes rather than my body, I purposefully switched brands - going from asics to a pair of Brooks that I picked because they have a flatter foot bed - much less cupping inside the shoe. They have a little more rock (store guy said they were "faster" shoes but fine for me since I didn't make any more noise running in them while in the store. maybe these comments make sense to you - I just asked my feet what they thought.) NO knee inflammation at all today - not even now while I am writing this up. (Yeah!) My feet need to work a little harder, but I think they'll adjust just fine.
6. Questions? No.
7. Weekend workout planned for next weekend: 17.5k - I may end up slightly longer if I can't find an obvious turn around point on the beach. Maybe I can find some woods to mix it up a bit and stay in the shade.
Have a great week.
Chris
2. Pace assigned: 5:00, including a walk break; 3 minute rest between segments Pace actually run: Mostly I took 20 sec walk breaks. A couple were 30 seconds.
Summary: I looked at how I was doing and tried to speed up as I progressed through the workout. I am very pleased, especially since I stayed up too late last night watching a movie with my kids).
1-800 05:16.4
2-800 05:18.6
3-800 05:08.1
4-800 05:23.4
5-800 04:25.8
6-800 05:00.7
7-800 04:52.6
8-800 04:54.7
Yippeee! I got 5 minutes or better for half the segments - and the second half of them at that!
The gory details. You'll see a couple times I missed the lap button at the 600m mark.
01:19.4
01:19.4
01:27.3
01:10.3
1-800 05:16.4
01:17.4
01:22.6
00:00.0
02:38.6
2-800 05:18.6
01:16.4
01:13.5
01:30.3
01:07.9
3-800 05:08.1
01:19.8
01:21.8
00:00.0
02:41.8
4-800 05:23.4
01:08.1
01:03.9
01:15.1
00:58.7
5-800 04:25.8
01:13.9
01:04.1
01:30.8
01:11.9
6-800 05:00.7
01:16.1
01:14.9
00:00.0
02:21.6
7-800 04:52.6
01:17.4
01:12.6
01:18.7
01:06.0
8-800 04:54.7
3. Walk break ratio assigned: 30 sec Walk break ratio used: 20-30 sec
4. Speed-work done: I tried to push harder for the last 100 meters of each segments and worked on keeping a slower pace for the first half and then accelerating in the second half. Most of the "work" is the self-talk to convince myself I can run faster and to push through the discomfort. My form improves when I run a little faster - right foot straightens out.
5. Any aches/pains? No. I got a new pair of shoes yesterday. To test my theory that maybe knee issues related to my shoes rather than my body, I purposefully switched brands - going from asics to a pair of Brooks that I picked because they have a flatter foot bed - much less cupping inside the shoe. They have a little more rock (store guy said they were "faster" shoes but fine for me since I didn't make any more noise running in them while in the store. maybe these comments make sense to you - I just asked my feet what they thought.) NO knee inflammation at all today - not even now while I am writing this up. (Yeah!) My feet need to work a little harder, but I think they'll adjust just fine.
6. Questions? No.
7. Weekend workout planned for next weekend: 17.5k - I may end up slightly longer if I can't find an obvious turn around point on the beach. Maybe I can find some woods to mix it up a bit and stay in the shade.
Have a great week.
Chris
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