I'm extremely glad that I decided to move my off-day to Tuesday or Wednesday.
After work, I headed to the running store near my bus route. They were overpriced and had a limited selection. They didn't even carry the right kind of Vibram Five Fingers. Tried on the Nike Luna Trainers and they felt okay.
With no success at this store, I made the trek back home and then to Dick Pond Athletics. I decided on a pair of Asics Gel Speedstars. I ran in the first generation of this shoe and liked the ride, though I found the shoe had durability issues. Hopefully they have corrected those. I also bought The Stick. And The Stick cured my sore legs before heading out on my run. Before running, I hit the grocery store for some yummy, mostly organic food.
I ran 25 minutes with over half on limestone trail and the rest on asphalt. A few hills during this run. Followed that with 5 minutes barefoot. My calves had been too sore (and my injured-side calf too weak) to run barefoot prior to today. I was pretty pumped, even if I was a bit ginger whilst shoeless.
Overall, I just felt great. Felt like I knew how to run again.
Monday, June 29, 2009
Sunday, June 28, 2009
The week in review
Has it really been over 10 days since my last post? I have to get on that. It's been quite the week. I'll post what I can remember.
After last Wednesday, I continued to build up my time running with less time walking. This week, I hit 20 miles in 5 days. There was some cross training tossed in, but I can't remember it all, so just the running will have to do.
Friday, June 19 - 18 minutes of running with some rest tossed in. I think I did strides as well.
Sunday, June 21 - 10 minute run, 1 walk, 5 run, 1 walk, 5 run for 20 minutes of total running. Ran with my dad so a bit easier than I had been doing.
Monday, June 22 - 10 minute run, 1 walk, 5 run, 1 walk, 5 run followed by strides. The strides did not work out so well. My left IT band was giving me trouble around the knee. I rolled it out and iced pretty well.
Wednesday, June 24 - 15 minute run, 1 walk, 7:30 run, 1 walk, 3:45 run for 3.5 miles. Actually, that second walk may not have happened. I don't recall it very well. Either way, a very solid run, first time on the roads since coming back. Timed the first mile to get an idea of what my pace is. Just under 7:30. Sped up a bit as I went.
Thursday, June 25 - 4 miles. I think I stopped once pretty late for 1 minute. Felt alright.
Saturday, June 27 - 34 minute run with no stops. 4.5 miles. Felt great to get in a solid run over 30 minutes without a break. Been a looooooonnnggg time. I was pretty damn sore after this run. It was mostly on asphalt as my left calf was giving me a bit of trouble again.
Sunday, June 28 - Ran around 2:30 in the afternoon. Not a good plan, not a good run. Ran about 15 minutes, took 1 minute walk, got back home around 29 minutes, grabbed some water, jogged another 7 minutes. Did 4 strides after and they were okay despite feeling like death. When I got inside, I felt my shorts and they were nearly completely dry. Oops. Guess I was dehydrated. I'm a dumbass. 5 miles on the day.
So the big news came Friday: I went to the doctor and he cleared me completely. Told me to dial it up, go for it, etc.
Next week, I'm aiming for 30 miles in 6 days. I said previously that I'd take Monday off, but I may move that to Tuesday so that I'm only running 5 days in a row with next Monday off before trying 6 days in a row that week. Anyway, the week will look something like 4, 5, 4.5, 5.5, 5, 6 for whichever 6 days I run. I wish I could front-load my week as I used to, but my fitness is improving almost daily, so I really can't do it.
The next month:
Week of Monday:
June 29 - 30 miles in 6 days
July 6 - 35-40 miles in 6 days
July 13 - 40-45 miles in 6 or 7 days
July 20 - 45-50 miles in 7 days
After last Wednesday, I continued to build up my time running with less time walking. This week, I hit 20 miles in 5 days. There was some cross training tossed in, but I can't remember it all, so just the running will have to do.
Friday, June 19 - 18 minutes of running with some rest tossed in. I think I did strides as well.
Sunday, June 21 - 10 minute run, 1 walk, 5 run, 1 walk, 5 run for 20 minutes of total running. Ran with my dad so a bit easier than I had been doing.
Monday, June 22 - 10 minute run, 1 walk, 5 run, 1 walk, 5 run followed by strides. The strides did not work out so well. My left IT band was giving me trouble around the knee. I rolled it out and iced pretty well.
Wednesday, June 24 - 15 minute run, 1 walk, 7:30 run, 1 walk, 3:45 run for 3.5 miles. Actually, that second walk may not have happened. I don't recall it very well. Either way, a very solid run, first time on the roads since coming back. Timed the first mile to get an idea of what my pace is. Just under 7:30. Sped up a bit as I went.
Thursday, June 25 - 4 miles. I think I stopped once pretty late for 1 minute. Felt alright.
Saturday, June 27 - 34 minute run with no stops. 4.5 miles. Felt great to get in a solid run over 30 minutes without a break. Been a looooooonnnggg time. I was pretty damn sore after this run. It was mostly on asphalt as my left calf was giving me a bit of trouble again.
Sunday, June 28 - Ran around 2:30 in the afternoon. Not a good plan, not a good run. Ran about 15 minutes, took 1 minute walk, got back home around 29 minutes, grabbed some water, jogged another 7 minutes. Did 4 strides after and they were okay despite feeling like death. When I got inside, I felt my shorts and they were nearly completely dry. Oops. Guess I was dehydrated. I'm a dumbass. 5 miles on the day.
So the big news came Friday: I went to the doctor and he cleared me completely. Told me to dial it up, go for it, etc.
Next week, I'm aiming for 30 miles in 6 days. I said previously that I'd take Monday off, but I may move that to Tuesday so that I'm only running 5 days in a row with next Monday off before trying 6 days in a row that week. Anyway, the week will look something like 4, 5, 4.5, 5.5, 5, 6 for whichever 6 days I run. I wish I could front-load my week as I used to, but my fitness is improving almost daily, so I really can't do it.
The next month:
Week of Monday:
June 29 - 30 miles in 6 days
July 6 - 35-40 miles in 6 days
July 13 - 40-45 miles in 6 or 7 days
July 20 - 45-50 miles in 7 days
Wednesday, June 17, 2009
Wednesday run and swim
Took a nice, long nap after work. Headed out to the soccer fields near my house just before dark.
3 minute jog, 1 minute walk for 24 minutes. That's 18 minutes of running. Felt pretty good. My form was just about where I wanted it when I paid attention. Still a bit sloppy when I'm tired and don't pay attention. Did the last jog rep at a pretty decent clip.
15 minutes of swimming following the run.
My left leg is sore in the calf towards the shin. Really, really nervous about feeling it in the bone. I'm not even sure that pain in the area would be unexpected. I'm sure there's still swelling, and things are definitely still healing. Just over a week until the doctor, so I'll just keep an eye on it until then.
The plan is run a little shorter tomorrow, cutting out some rest. Run again Saturday, possibly continuous.
Next week, I will run Monday, Wednesday, Thursday, Saturday, and Sunday for about 20 miles. The week after that, so long as my doctor gives me the nod to kick it up a notch, I will take Monday off and then put in 30 miles in 6 days. From there, keep it at 6 days for another week or two. Maybe 35-40 miles, 40-45 miles, then hit 45-50 the last week of July.
3 minute jog, 1 minute walk for 24 minutes. That's 18 minutes of running. Felt pretty good. My form was just about where I wanted it when I paid attention. Still a bit sloppy when I'm tired and don't pay attention. Did the last jog rep at a pretty decent clip.
15 minutes of swimming following the run.
My left leg is sore in the calf towards the shin. Really, really nervous about feeling it in the bone. I'm not even sure that pain in the area would be unexpected. I'm sure there's still swelling, and things are definitely still healing. Just over a week until the doctor, so I'll just keep an eye on it until then.
The plan is run a little shorter tomorrow, cutting out some rest. Run again Saturday, possibly continuous.
Next week, I will run Monday, Wednesday, Thursday, Saturday, and Sunday for about 20 miles. The week after that, so long as my doctor gives me the nod to kick it up a notch, I will take Monday off and then put in 30 miles in 6 days. From there, keep it at 6 days for another week or two. Maybe 35-40 miles, 40-45 miles, then hit 45-50 the last week of July.
Tuesday, June 16, 2009
Tuesday cross training
Spent most of the day at work in the pool. We played a long game of sharks and minnows which was a fucking workout. Never play that game in twelve feet of water with college swimmers unless you want to drown.
After work, I went straight to the gym. Heated my leg up in the whirl pool for about 10 minutes, then hit the bike for 15. The bike is much easier than it was two or three weeks ago. Upping the resistance right away and pedaling faster. After the bike it was 45 minutes on the elliptical. Once again, getting the resistance and my cadence up much higher on this. Hit it pretty fucking hard today. Headed to the pool after the elliptical and after 10 minutes of waiting in the whirl pool, a lane finally opened up. Just did 15 minutes.
Today knocked the shit out of me, but it felt good. My patellar doesn't feel particularly great, but that's to be expected. Much more worried about any pain that shows up in my calf and/or shin, as I immediately think it's the same pain as before my surgery. No problems thus far, but I'm nervous as hell.
After work, I went straight to the gym. Heated my leg up in the whirl pool for about 10 minutes, then hit the bike for 15. The bike is much easier than it was two or three weeks ago. Upping the resistance right away and pedaling faster. After the bike it was 45 minutes on the elliptical. Once again, getting the resistance and my cadence up much higher on this. Hit it pretty fucking hard today. Headed to the pool after the elliptical and after 10 minutes of waiting in the whirl pool, a lane finally opened up. Just did 15 minutes.
Today knocked the shit out of me, but it felt good. My patellar doesn't feel particularly great, but that's to be expected. Much more worried about any pain that shows up in my calf and/or shin, as I immediately think it's the same pain as before my surgery. No problems thus far, but I'm nervous as hell.
Monday, June 15, 2009
Running Again
Apologies for the lack of updates. I was out-of-town for a week on Phish tour, and I am now quite busy with the start of work. Or at least those are my excuses.
During my week away, I managed to give my recovering leg all the work it could handle via vigorous dancing. In fact, I'm pretty sure I strained my calf while away. Nonetheless, I began running last Tuesday.
Tuesday, June 9 - 2 minute jog, 1 minute walk for 15 minutes for 10 minutes of running total. As I said, my calf was pretty sore. It wasn't at its worst yet, but it was definitely what hurt me most.
Thursday, June 11 - repeat Tuesday. This time my calf was a bit worse, but I still felt better running. This is all about just getting my legs under me, so I'm focusing on my form. The walk breaks are meant to make sure my recovering leg does not begin to hurt. That would be bad. And even worse if I continued to run on it.
Saturday, June 13 - 2 minute jog, 1 minute walk for 21 minutes followed by 1 minute jog for 15 minutes of running total. My calf was really about at its worst. I've been icing and stretching and massaging, but it feels really fucking tight. However, it's a different kind of tight than I started with. More like it's recovering than freshly strained. Gonna continue to run through it.
Monday, June 15 - 2 minutes jog, 1 walk, 2 jog, 1 walk, 3 jog, 1 walk, 3 jog 1 walk, 3 jog, 1 walk, 2 jog, 1 walk, 2 jog -- that's 17 minutes of jogging followed by a couple of strides at a fast run. My calf is feeling a lot better, I'm feeling a lot better. My feet are under me a bit more, and I'm not coughing up a lung when I run thanks to my cross training over the last few weeks.
I've been cross training as well, just didn't log it. I need to start doing that. I now have a notebook to log my training, and I'm usually more consistent writing down my work.
I'm confident now that I can run a few miles without too much trouble, so the rest will be cutting out. Next week I want to run 5 days and hit maybe 20 miles, so this week I will build towards that. Then it's July, and I should be cleared to hit the trails a bit. Thinking if everything goes well in that 20 mile week, I'll add in a 6th day and increase to mid-30s over the next two after that. I think I can hit 45-50 per week by the end of July. Cross training will remain heavy of course.
Shit, I might actually get to train in August if all goes well.
During my week away, I managed to give my recovering leg all the work it could handle via vigorous dancing. In fact, I'm pretty sure I strained my calf while away. Nonetheless, I began running last Tuesday.
Tuesday, June 9 - 2 minute jog, 1 minute walk for 15 minutes for 10 minutes of running total. As I said, my calf was pretty sore. It wasn't at its worst yet, but it was definitely what hurt me most.
Thursday, June 11 - repeat Tuesday. This time my calf was a bit worse, but I still felt better running. This is all about just getting my legs under me, so I'm focusing on my form. The walk breaks are meant to make sure my recovering leg does not begin to hurt. That would be bad. And even worse if I continued to run on it.
Saturday, June 13 - 2 minute jog, 1 minute walk for 21 minutes followed by 1 minute jog for 15 minutes of running total. My calf was really about at its worst. I've been icing and stretching and massaging, but it feels really fucking tight. However, it's a different kind of tight than I started with. More like it's recovering than freshly strained. Gonna continue to run through it.
Monday, June 15 - 2 minutes jog, 1 walk, 2 jog, 1 walk, 3 jog, 1 walk, 3 jog 1 walk, 3 jog, 1 walk, 2 jog, 1 walk, 2 jog -- that's 17 minutes of jogging followed by a couple of strides at a fast run. My calf is feeling a lot better, I'm feeling a lot better. My feet are under me a bit more, and I'm not coughing up a lung when I run thanks to my cross training over the last few weeks.
I've been cross training as well, just didn't log it. I need to start doing that. I now have a notebook to log my training, and I'm usually more consistent writing down my work.
I'm confident now that I can run a few miles without too much trouble, so the rest will be cutting out. Next week I want to run 5 days and hit maybe 20 miles, so this week I will build towards that. Then it's July, and I should be cleared to hit the trails a bit. Thinking if everything goes well in that 20 mile week, I'll add in a 6th day and increase to mid-30s over the next two after that. I think I can hit 45-50 per week by the end of July. Cross training will remain heavy of course.
Shit, I might actually get to train in August if all goes well.
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