Another Short Test

Seems like every run I do these days becomes a test of how the body, and more specifically the knees, will hold up. Tonight was no exception as I got out after dark for a late run. I had eaten a big dinner a couple of hours prior to heading out and didn't know how that would sit, but I really just wanted to go slow so I figured that, if anything, the full stomach would force me to stick with the plan.

I had been out for another rollerblade last night and my legs were a bit tight, especially in the hips. That's the spot that has to work to keep my knees from taking the brunt of each step's impact so, if anything, I was hoping I could feel those glute meds working.

For some reason I wanted a nice controlled environment to run on and headed towards the track. It's a familiar place now and I do all of the rollerblading there. No traffic, no unexpected holes in surface, so little chance of accidents. Given that it was dark I didn't want to risk doing something stupid.

I ran really easy and managed a total of 8km in 47:12 for an average pace of 5:54/km (9:29/mile). A couple of kilometres I picked up the pace a little into the 5:30s/km, but other than that it was all pretty steady around the 6:00/km mark. The heart rate definitely shows this to have been an easy run, coming in at 138bpm average.

It just remains to be seen how the knees feel tomorrow. A week ago I had a good run and felt fine afterwards only to wake up the next morning to really bad pain in both patellar tendons. Here's hoping...

Garmin don't lie.

Baby Got Back... to basics

I am considering changing the name of this blog to "Running, Weak Ass and All"... It's been a frustrating month, to say the least. I've gotten completely off track with my training as a result of knee pain that flared up after a calf strain initially stopped me in my tracks. My inclination to blog, likewise, has waned. I am NOT a happy camper, and have no interest in bitching and moaning on this site since I feel it is unbecoming. After all, I don't want to be banned from the blogosphere by useless repitition like these hosers. Instead, I've been trying my best to stay positive and to find a way out of this major funk.

So, what have I been up to? Well, I've seen the massage therapist to try and relieve the strain that is affecting my knees. He's loosened up my ITB and quads, and after each session I walk out of there with much less pain. However, I know that these treatments do nothing as far as a long term solution goes, and so I've been back on the hips and ass exercises with a vengeance. I've come to the conclusion that all my lower body pain is the result of a very weak Gluteus Medius muscle. Articles like this one abound, and I am a true convert.

With this in mind, my running has taken a back seat to other forms of activity. Most importantly I've dusted off my roller blades and have been out twice for nice long sessions to try and strengthen the Gluteus Medius and other stabilizing muscles of the ass and hips. Let me tell you, I know this is doing this right thing because within ten minutes I feel the burn in all the right places. It may take some time to get back to real running, but I think that getting this in order first is the right move. Once I am stronger I can get back I can learn how to run properly to engage these important stabilizer and, eventually, to building a proper base for next year's marathon attempt. Perhaps I, too, will eventually be in good enough shape to draw amusing pictures on the urban landscape with my GPS device.

The knees are still aching, but I have faith that once the ass is fixed, the rest will follow. Isn't that how that song goes???

"Free your ass,
and the rest will follow."

Hmmmmm....

For what it's worth (and this is only for my reference, I totally understand that) here are the two roller blading sessions that I managed last week: Friday and Sunday. Garmin was along for both and remains a trusted, honest ally, even if it offers no help in the ass-strengthening department.

My Muscles is Hurtin Me!

Is it possible that the 36 hour rule is just a cruel myth created to provide a tantalizing glimmer of hope to those suffering from muscle pain? I am now well past hour 48 and continue to wallow in butt/hip/groin crapitude (no pun intended)!!! It's almost like I've decided to do squats real heavy after many years off, didn't stretch before or after, and then tried to stand up the next day. If anyone out there has done weights too heavy you know what I'm talking about...

On top of that today was such a drag at work. Not the work itself or anything, I just felt ultra sluggish and couldn't get into it. Perhaps it is the after effects of my sleepless night finally catching up, but I did have a great sleep last night so what gives? I almost always eat my lunch at my desk, and did so today, but by 2pm I was on a major low energy wise and had to go searching for food, and fresh air. In the last week or so I've had major junk food cravings, and today was the worst. I am not giving in since I am afraid of another gastrointestinal issue like last week, so I headed out in search of a healthy snack. I managed to snack on two bananas that I found at a grocer around the corner, but even this felt like it was too sweet somehow. The walk was great; sunny, cool and crisp.

And for the parents out there, and to neighbourly relations as a general rule, my boys in all their brilliance decided to pour buckets of water down the dryer vent of the house bordering our driveway! Yes, boys and holes are a dangerous mix - the holes are just too tempting, and the boys are just too... We may be buying a new dryer in the near future, but not for ourselves. Many things ran through my mind as our neighbour was explaining the flood in her basement and the potential damage to her appliance, but on top of the list was "where the hell were we during all this?" You can't leave them alone for a second!

In any case, neither my lethargy, my stiff muscles, or my offspring are going to slow me down. The ankle may do that all by itself quite effectively, thank you very much! But not muscle pain et al. I went out rollerblading again and am hoping that this will work out the kinks, and give me some respite from those unruly kids who my wife simply must get under control, and I must stay out of the way while the child rearing occurs... The ankle is still feeling a bit off, but I am hoping that by Wednesday I will be able to run again. I forgot to bring an ice-gel pack to work today and was not on the icing routine, but seem none the worse for wear.

Anyway, back to the rollerblading (man is this ever a scattered post!)... I went back to the same track to do another hour or so of rollerblading, but this time I wanted to get my heart rate a little bit higher than last. It was a little tough getting into it since I was so sore, but I cranked up the all AC/DC channel on the satellite radio and started to move faster as "Whole Lotta Rosie" came on. It's amazing how swinging your arms will get that heart rate moving up. I guess doing that forces you to take longer strides, or something. Whatever it was I was moving faster and got my heart rate up to a max of 163, and an average of 135. I managed a little over 18k in about an hour and this was definitely more of a workout that last time. As much fun as this was and all, I'd rather be running and hope to do so on Wednesday.

Garmin don't lie.

And a final word: could the Yankee Stadium sendoff have gotten any more gushy and melodramatic or what?!?! I did love the Roger Clemens snub though! And the guy who sang "God Bless America" is just freaking unbelievably good - chills on the last note. Chills.

A Little Sore

Well, rollerblading definitely works out different muscles than running. I am sore in so many places today I can't even believe it! (And No, that is not a picture of me over on the left. I'm not that muscular, and I don't do jeans with no belt.) It's a good kind of sore, and definitely highlights where my weaknesses are. Hips and butt we already know about, but I also feel it in the small of my back, the obliques, the groin, hamstrings, quads, and even the outsides of my lower legs. I definitely recommend this to anyone as a good cross-training activity. Of course, I've only been once but plan on doing this again and definitely doing some ice skating in the winter.

Last night I just couldn't sleep. Not sure if it was the muscle soreness, or the wine, port and a little scotch I had when we had a couple of friends over for dinner, but I woke up at 2:00am and could not get back to sleep. I decided to catch up on some schoolwork, thinking that this would make me drowsy in no time, but ended up working until 4:00am! I'll probably crash tonight, and may even have to squeeze in a nap this afternoon (unlikely to happen given family and stuff). In any case, it was tough waking up this morning, but the kids made sure I didn't sleep in and waste away the morning. Thanks guys!

NOT!!!

Tomorrow I will contemplate running again, but the chances of this happening are slim. The ankle issue is still lingering and I don't want to push it. I will likely rollerblade again and hopefully work out some of these tight spots.

Hope everyone enjoys their Sunday of running or a well deserved off day!

16k Rollerblading, and On the Mend (I Hope!)

Dusted off the rollerblades this morning for a little cross-training action. I used to rollerblade to work everyday a number of years ago, and got pretty good at it, but I was not too sure how comfortable I'd be getting back into it after a long layoff. I figured that the ankle would be OK since what really was hurting me was the push off part, and in skating this doesn't happen the same way. The blades also go quite high up the calf so support was not going to be an issue.

After literally cleaning dust, bits of leaves, and who knows what else from inside my blades, I strapped on the Garmin and headed out. All I wanted to do was an hour or so of cardio-ish type activity to keep the training plan somewhat consistent. Today was supposed to be a pretty fast 10k run, so about an hour was what I'd have ended up doing anyway. I was curious to see what muscles would start to hurt first, expecting the hip flexors and ass muscles to be the ones.

Anyway, it was fun! I decided to just go around in circles on the local high-school track cuz I have no stopper left and, given the years of not blading, I wasn't about to tackle hills having to drag wheels to stop. As expected my hip flexors were the first to feel the burn, but I had some trouble getting my heart rate up. I averaged 129bpm, but did get it into the 140s sometimes. I was amazed that I was only able to maintain a 3:20 - 3:30/km pace while on blades (3:35 overall, but in the 3:20 ish range on the track), which once again adds perspective on how fast some people can run. For the last ten laps a runner came onto the track and kept up with me! He was fast (duh!), but I was amazed at his form, which made him look slower than he was. He ran on his toes, heels never touching the ground, and his feet landed in an exaggerated supponated position which for me would snap my ankle like a dry twig! His upper body was so straight up he looked like he was leaning back a little, and his hands moved as if he was clawing at the air in front of him, and his stride was short with a relatively quick cadence but not what I would describe as fast. Nonetheless, he was FAST! Very impressive indeed. As much fun as blading was, I'd rather have been running. There were others on the track and I was very envious...

The ankle was fine throughout and having walked down to the park with the kids, and back again, I am cautiously optimistic that I am finally on the mend. I don't know if I will be able to run on Monday yet, but we'll see. I will err on the side of caution, as much as my dumbass (weakass?) brain will allow.

Garmin don't lie (except on the calories burned...).