I took the name Recovery Week seriously. I have been doing a lot of stretching, Ibuprofening, resting and another massage. It has been slow but I have had some good results from this program. Most of the issues have resolved and it is now Monday and time to get back to my training. I will stretch carefully before running tonight and then again after. The distance is 3 and 4 miles alternated during the week and 8 on the weekend. If my running goes well during the week, the 8 should be doable by Saturday (pace slow distance long). My running shoes think I deserted them. Spirits and feet up tonight!
Go Team
Monday, October 22, 2007
Sunday, October 14, 2007
Trade offs
By Friday, I was starting to feel better but still had the spasm in my groin and left hip. I noticed that as I looked in the mirror, I was in poor alignment...left hip raised and left shoulder dropped as I went to protect all my soreness. I was enough improvement and realized that I did not die on Wednesday that I thought maybe I should give myself a try on the Saturday long run.
4:30 came early but I got out of bed and readied for the trip to Fort DeSoto near South St. Pete. This is the first group training I had made involving the Hillsborough and Pinellas county runners and walkers. It was still dark as I drove into the parking lot and made my way to the pavilion where everyone was signing in. I stood in a line over 8 people long to sign in and needed to use a citronella candle to see what I was writing. Once signed in, I made my way to the area where they were starting to do the group stretching. Things were still tight and tender but not sore and spasmed. The length to the end of the run is 2.5 miles so down and back is 5.0. The full Marathoners were scheduled to do 10 miles so they would run the down and back on one direction and the down and back on the other direction for their 10. To get 7, you could do the first 5 and then go 1 mile to the flag pole and 1 mile back.
It stayed dark for most of the first 2 miles. At that point I left the paved trail and had been directed to run to the end of the parking lot and then turn around for the return. Wow, this is easy. I was unable to read my watch in the darkness so I had just maintained a slow and steady pace with more running than walking and felt this was far easier than I had expected. That however, was because the first parking lot led to another and then another and I think at least one more. Boy can they ever accommodate a lot of cars there!
I had seen most of the runners on their way back as I was bringing up the rear but I had maintained my speed to stay ahead of the walkers. (Some of them have a pretty solid pace). My leg was feeling pretty good at that point and so the return was not bad. I completed the 5 in about 80 minutes. I had done no fast running since I did not want to further do in my left leg but felt great about making the 5 at all. I stopped at the water stop and saw my fund raising partner just completing her 7 miles. She had told me about how many races she had been in and how she had gotten to the 17 mile mark when they called the Marathon in Chicago just 2 weeks ago. She gave me what I needed to convince myself that I had come here to do 7 miles and 7 I would do. I made that first step for the flagpole and knew this was doable.
I don't remember anytime before that this fat old body has even gone 7 consecutive miles without a car, a bike, or inline skates. Wow, what an accomplishment!!! Another personal best.
I then made my way to the pavilion and got some snacks at the pot luck we were having. This was also the send off for the Marine Marathon runners and the Nike Marathon runners. Lots of pep and cheering as we went over the fundraising to date. So far, Suncoast Chapter of TNT has raised over $360,000 this year. We heard from three cancer survivors. One said that the treatment that she received led to near elimination of the type of lymphoma she had. That was a great testament to the efforts of the TNT program. One of the other honored teammates is an Iraq War Vet who was diagnosed with Lymphoma and sent back home for his treatment. He is the honored teammate for both Nike and the Marine Marathons. Since the Marine Marathon starts directly in front of the Pentagon, this was particularly appropriate that we have this man on our team.
As I mentioned to my daughter as we spoke on my ride home, I might not have stayed with this program for this long if not for the involvement in this really worthwhile cause. If it was just for my own health and well being and personal satisfaction, I could have found any number of excuses that would have justified quitting. Next week is a recovery week and I fully expect that the groin issue will be a thing of the past. After that more milestones, miles 8 and 9 for the two following long runs and mostly 4 milers for the weekday runs. I am not the least intimidated by 4 miles any more. Wow, what a change in attitude from just a couple months back!
Thanks to the nice folks that made the donations at the Macy's Shop for a Cause program where they allowed us to sell the discount coupons and keep the proceeds. It was not a huge addition but everything counts as we get near to re-commitment day where I need to have 1/4 of my funding in. Also, last but far from least, a special thanks to work buddy Bill, who was the first from my office to help me as I go forward in this great challenge.
Now the trade off, I followed the advice of Coach Steve last Wednesday with the ice bath after the run and found the process to be very invigorating. I did it again after yesterday's run and found it down right cold. I did some heavy duty shivering and stirred it all up with the jets from the tub. Yesterday, Judy and I went out to the mall and walking was tenuous but bearable especially after that first step following sitting. Today when I got up, however, though I felt the tightness that I expected from the long run, the spasm had subsided markedly. I am still careful but with some stretching while watching the Bucs this afternoon, I think I am past the groin issue.
Another benefit, as I knelt down to put the pool vacuum, affectionately know as Hayward around here, I tried to figure out how best to get up. I simply rolled back onto the balls of my feet, then into a crouch and stood up. No pushing up on one leg and pulling the other under me with a grunt. It seems that some other muscles are starting to join in on the party and balance is also benefiting. Trade offs like these make the miles shorter and easier to get beyond. Don't forget that I am working on countering a lot of couch potato practice.
Go Team
4:30 came early but I got out of bed and readied for the trip to Fort DeSoto near South St. Pete. This is the first group training I had made involving the Hillsborough and Pinellas county runners and walkers. It was still dark as I drove into the parking lot and made my way to the pavilion where everyone was signing in. I stood in a line over 8 people long to sign in and needed to use a citronella candle to see what I was writing. Once signed in, I made my way to the area where they were starting to do the group stretching. Things were still tight and tender but not sore and spasmed. The length to the end of the run is 2.5 miles so down and back is 5.0. The full Marathoners were scheduled to do 10 miles so they would run the down and back on one direction and the down and back on the other direction for their 10. To get 7, you could do the first 5 and then go 1 mile to the flag pole and 1 mile back.
It stayed dark for most of the first 2 miles. At that point I left the paved trail and had been directed to run to the end of the parking lot and then turn around for the return. Wow, this is easy. I was unable to read my watch in the darkness so I had just maintained a slow and steady pace with more running than walking and felt this was far easier than I had expected. That however, was because the first parking lot led to another and then another and I think at least one more. Boy can they ever accommodate a lot of cars there!
I had seen most of the runners on their way back as I was bringing up the rear but I had maintained my speed to stay ahead of the walkers. (Some of them have a pretty solid pace). My leg was feeling pretty good at that point and so the return was not bad. I completed the 5 in about 80 minutes. I had done no fast running since I did not want to further do in my left leg but felt great about making the 5 at all. I stopped at the water stop and saw my fund raising partner just completing her 7 miles. She had told me about how many races she had been in and how she had gotten to the 17 mile mark when they called the Marathon in Chicago just 2 weeks ago. She gave me what I needed to convince myself that I had come here to do 7 miles and 7 I would do. I made that first step for the flagpole and knew this was doable.
I don't remember anytime before that this fat old body has even gone 7 consecutive miles without a car, a bike, or inline skates. Wow, what an accomplishment!!! Another personal best.
I then made my way to the pavilion and got some snacks at the pot luck we were having. This was also the send off for the Marine Marathon runners and the Nike Marathon runners. Lots of pep and cheering as we went over the fundraising to date. So far, Suncoast Chapter of TNT has raised over $360,000 this year. We heard from three cancer survivors. One said that the treatment that she received led to near elimination of the type of lymphoma she had. That was a great testament to the efforts of the TNT program. One of the other honored teammates is an Iraq War Vet who was diagnosed with Lymphoma and sent back home for his treatment. He is the honored teammate for both Nike and the Marine Marathons. Since the Marine Marathon starts directly in front of the Pentagon, this was particularly appropriate that we have this man on our team.
As I mentioned to my daughter as we spoke on my ride home, I might not have stayed with this program for this long if not for the involvement in this really worthwhile cause. If it was just for my own health and well being and personal satisfaction, I could have found any number of excuses that would have justified quitting. Next week is a recovery week and I fully expect that the groin issue will be a thing of the past. After that more milestones, miles 8 and 9 for the two following long runs and mostly 4 milers for the weekday runs. I am not the least intimidated by 4 miles any more. Wow, what a change in attitude from just a couple months back!
Thanks to the nice folks that made the donations at the Macy's Shop for a Cause program where they allowed us to sell the discount coupons and keep the proceeds. It was not a huge addition but everything counts as we get near to re-commitment day where I need to have 1/4 of my funding in. Also, last but far from least, a special thanks to work buddy Bill, who was the first from my office to help me as I go forward in this great challenge.
Now the trade off, I followed the advice of Coach Steve last Wednesday with the ice bath after the run and found the process to be very invigorating. I did it again after yesterday's run and found it down right cold. I did some heavy duty shivering and stirred it all up with the jets from the tub. Yesterday, Judy and I went out to the mall and walking was tenuous but bearable especially after that first step following sitting. Today when I got up, however, though I felt the tightness that I expected from the long run, the spasm had subsided markedly. I am still careful but with some stretching while watching the Bucs this afternoon, I think I am past the groin issue.
Another benefit, as I knelt down to put the pool vacuum, affectionately know as Hayward around here, I tried to figure out how best to get up. I simply rolled back onto the balls of my feet, then into a crouch and stood up. No pushing up on one leg and pulling the other under me with a grunt. It seems that some other muscles are starting to join in on the party and balance is also benefiting. Trade offs like these make the miles shorter and easier to get beyond. Don't forget that I am working on countering a lot of couch potato practice.
Go Team
Friday, October 12, 2007
Ouch!
Well the 3rd and 4th miles seemed to have gotten warm muscles in the leg and the tenseness from Wednesday appeared to be something of the past. On Sunday, however, it had returned in spades. The first step after standing up was very tenuous and the thought was that the leg might collapse. Sudden movements counterclockwise to my left leg caused the adductor muscle in the groin to grab in spasm. Tried to stretch but could not get what I needed. By Monday, I knew I needed help. I got a massage from a very good therapist and she was able to get into my ITB muscles for a good stretch and finished with a deep massage into my psoas which I now know runs very deep below the surface. Boy did she push!
I did feel better on Tuesday but decided to give it one more day to rest. Thus I have missed 6 hours so far during the week. On Wednesday, I went to the group run and was still stiff. I started with a fast walk for the first mile and that warmed me enough for a run for the second. I ran the 4/2 pace. I was in a run cycle when I hit the 2 mile mark and turned around to come back. I got one more walk cycle and into the next run cycle when things started to get tired and stiff. After my next walk cycle I tried to run and the hip flexers were not going to allow it. I walked back in to the parking lot. I got 4 miles under my feet but it was very disappointing to have the limitations that I have never had before.
Coach Steve advised that an ice bath might help with the inflammation so I tried that. Ran the tub with just cold water. I was in as it filled so I tolerated that okay but then adding 2 ten pound bags of ice made a really sudden drop in the temp. Boy, that was invigorating. Sorta like swimming in the ocean off the Massachusetts coastline.
I gave up the Thursday run for more recovery and continued my stretching. I will do the same today as this is a rest day anyway. Tomorrow is our combined group run with all 3 counties and a pot luck after the run. We are scheduled for 7 miles so I want to be as ready as I can be.
Tonight I have a fund raiser at the Brandon Mall where I will be selling $5 coupons for 10%-20% discounts at Macy's. Hopefully that will bring in some more money. We get to keep all the proceeds and I will be working the table from 5-7 with one other teammate.
That brings us up to date except for a big thank you to Neighbor Jim for his kind donation to the effort. Your involvement brings me closer to my goal.
Go Team
I did feel better on Tuesday but decided to give it one more day to rest. Thus I have missed 6 hours so far during the week. On Wednesday, I went to the group run and was still stiff. I started with a fast walk for the first mile and that warmed me enough for a run for the second. I ran the 4/2 pace. I was in a run cycle when I hit the 2 mile mark and turned around to come back. I got one more walk cycle and into the next run cycle when things started to get tired and stiff. After my next walk cycle I tried to run and the hip flexers were not going to allow it. I walked back in to the parking lot. I got 4 miles under my feet but it was very disappointing to have the limitations that I have never had before.
Coach Steve advised that an ice bath might help with the inflammation so I tried that. Ran the tub with just cold water. I was in as it filled so I tolerated that okay but then adding 2 ten pound bags of ice made a really sudden drop in the temp. Boy, that was invigorating. Sorta like swimming in the ocean off the Massachusetts coastline.
I gave up the Thursday run for more recovery and continued my stretching. I will do the same today as this is a rest day anyway. Tomorrow is our combined group run with all 3 counties and a pot luck after the run. We are scheduled for 7 miles so I want to be as ready as I can be.
Tonight I have a fund raiser at the Brandon Mall where I will be selling $5 coupons for 10%-20% discounts at Macy's. Hopefully that will bring in some more money. We get to keep all the proceeds and I will be working the table from 5-7 with one other teammate.
That brings us up to date except for a big thank you to Neighbor Jim for his kind donation to the effort. Your involvement brings me closer to my goal.
Go Team
Saturday, October 6, 2007
100 miles and going strong
I passed the 100 mile mark today since I started this adventure in July. Whoda thunk it? Met with the group this morning and ran my first 6 miler. Managed all 6 in just over 1 and a half hours. Slightly more than a 15 minute mile but still well within range for the 4 hour mark for the Half Mary in January and still 3 months to go. This time I left my stride short and just chugged along at a steady albeit slow pace. My distance was comfortable and never got into the range of heartbeat above my target range.
I did not run either Thursday or Friday and still the groin muscle was talking to me as I did the warm up stretches. By mile 3 all had warmed up nicely and the muscle decided to just come along for the ride and not feel the need to point out all the landmarks and out of state license plates. It was nice and peaceful without all that talk. However, now that muscle has again found a voice and is clearly talking to me. I guess we go to the muscle book and try again to find a good stretch to shut him up.
Rick, one of the coaches, ran part way with me and mentioned that I will see a big difference on race day in Arizona with the cooler weather. He says that the drop in temperature should add about 20 seconds to the per mile time simply because I am not using as much energy to cool myself off as is needed in 80 degree high humidity weather like we have here. I still love the heat after all those years in the Northeast so I don't seem to mind the heat and humidity like some of my teammates but still another 20 seconds is nothing to scoff at.
The fund raising events are kicking into high gear. Everyone was exchanging ideas and it was exciting to be with so many other participants. We had over 35 people there today. Great energy is noted when these people are together. A great group and for such a great cause.
Off to read about stretches.
Go Team
I did not run either Thursday or Friday and still the groin muscle was talking to me as I did the warm up stretches. By mile 3 all had warmed up nicely and the muscle decided to just come along for the ride and not feel the need to point out all the landmarks and out of state license plates. It was nice and peaceful without all that talk. However, now that muscle has again found a voice and is clearly talking to me. I guess we go to the muscle book and try again to find a good stretch to shut him up.
Rick, one of the coaches, ran part way with me and mentioned that I will see a big difference on race day in Arizona with the cooler weather. He says that the drop in temperature should add about 20 seconds to the per mile time simply because I am not using as much energy to cool myself off as is needed in 80 degree high humidity weather like we have here. I still love the heat after all those years in the Northeast so I don't seem to mind the heat and humidity like some of my teammates but still another 20 seconds is nothing to scoff at.
The fund raising events are kicking into high gear. Everyone was exchanging ideas and it was exciting to be with so many other participants. We had over 35 people there today. Great energy is noted when these people are together. A great group and for such a great cause.
Off to read about stretches.
Go Team
Thursday, October 4, 2007
Missed the sign and kept on a-goin'
We ran last night at the park at the end of Bayshore. We were told that the Half Marathoners would run to the guard shack at the Monte Carlo Condos. The Full Marathoners were to go further and turn and come back. I heard something about Bay to Bay as being information for the Full Marathoners.
I looked carefully across the wide boulevard to find Monte Carlo and never saw it before I got to Bay to Bay. Another Half Marathoner just ahead of me had already turned and was heading back. I quit at Bay to Bay and went back myself. It was getting pretty dark by the time I got back to the park where we started. As coach Steve accompanied me back in, he said he thought that was about 4.8 miles. I googled it and it seems more like 5.2. At any rate that was about 5 miles instead of the 4 I had planned to do.
I am paying the price again tonight and with a long day of driving and desk work for reports. the muscles are shouting "We can't support this weight for a run tonight!" The left leg is weak and not very steady. Since we will be doing 6 miles on Saturday, I think this will be another rest night. It won't be as productive a week mileage-wise but since an injury could cause much more non-productivity, I think this will still be worth the reduction.
Will stretch and zap the muscles with the tens unit and then go to bed for more recovery sleep.
Good night..
Go Team
Oh by the way, another mail delivery of a check, thanks to Berwyn and Peg, two of my longest time supporters. You guys are great because I owe a lot to you for how I managed to get this far.
Go Team
I looked carefully across the wide boulevard to find Monte Carlo and never saw it before I got to Bay to Bay. Another Half Marathoner just ahead of me had already turned and was heading back. I quit at Bay to Bay and went back myself. It was getting pretty dark by the time I got back to the park where we started. As coach Steve accompanied me back in, he said he thought that was about 4.8 miles. I googled it and it seems more like 5.2. At any rate that was about 5 miles instead of the 4 I had planned to do.
I am paying the price again tonight and with a long day of driving and desk work for reports. the muscles are shouting "We can't support this weight for a run tonight!" The left leg is weak and not very steady. Since we will be doing 6 miles on Saturday, I think this will be another rest night. It won't be as productive a week mileage-wise but since an injury could cause much more non-productivity, I think this will still be worth the reduction.
Will stretch and zap the muscles with the tens unit and then go to bed for more recovery sleep.
Good night..
Go Team
Oh by the way, another mail delivery of a check, thanks to Berwyn and Peg, two of my longest time supporters. You guys are great because I owe a lot to you for how I managed to get this far.
Go Team
Monday, October 1, 2007
Side bar for Miranda
Hey Miranda, how about I come to your house again. Maybe I can say, "Hey Miranda, Where's your garage?"
Love you to pieces, Pumpkin,
Buppa. ;<{ )
Love you to pieces, Pumpkin,
Buppa. ;<{ )
New week
Well it is Monday and we start out with a 3 mile run. I tried some variety tonight. I started the first mile very stiff despite my stretching and just settled into a steady slow pace with short steps. I got about .4 miles and thought "I wonder if I can run the whole mile without walking". I got to the down side of the outer horseshoe and was about .4 out and thought "Sure you can."
I did. It took 15 minutes. Not fast but interesting to see that I can run that far now considering where I started 2 months ago. The second mile was a 5/2 set and that went in 14:40. The third I used a 5/2 pace but figured to run as hard as I could. That mile went in 14:00 for a 14:15 average.
I do seem to take at least 1 mile and more likely 2 miles to warm up and stretch my legs out. That means that race day should start slowly even though the rabbits may bolt out ahead of me. This tortoise will need to be slow and steady to complete the race.
I got another contribution in on the website from my fund raising over the weekend. Thank you Jeff, you are a Hero in my book. I will get back to you about the raffle entry when I get that a little more set.
No Gel or Gu needed for a 3 miler. Not even extra water. Wow!!! I am developing endurance.
Gotta go to bed and get my recovery sleep.
Go Team
I did. It took 15 minutes. Not fast but interesting to see that I can run that far now considering where I started 2 months ago. The second mile was a 5/2 set and that went in 14:40. The third I used a 5/2 pace but figured to run as hard as I could. That mile went in 14:00 for a 14:15 average.
I do seem to take at least 1 mile and more likely 2 miles to warm up and stretch my legs out. That means that race day should start slowly even though the rabbits may bolt out ahead of me. This tortoise will need to be slow and steady to complete the race.
I got another contribution in on the website from my fund raising over the weekend. Thank you Jeff, you are a Hero in my book. I will get back to you about the raffle entry when I get that a little more set.
No Gel or Gu needed for a 3 miler. Not even extra water. Wow!!! I am developing endurance.
Gotta go to bed and get my recovery sleep.
Go Team
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