My Injury is with my sciatic nerve?
It has been a few weeks with very little improvement to my injury. I hip has a sharp pain occasionally - especially when I sit for too long. My thighs and groin areas constantly have a strange inner pain.
I am looking back at my log and things are making sense. 1: My 9 mile run resulted in me burning out my hamstring. 2: After that I had some bach spasms. 3: My hip and legs started hurting.
I think a visit to the doctor is in order since rest isn't helping.
Some content I pulled from coolrunning.com:
Sciatica
Description:
The sciatic nerve is the longest nerve in your body, stretching from the end of your spine all the way down to your feet. When it gets pinched, it can cause pain anywhere along its length. You might feel pain in your lower back on one side, in the lower buttock, or down one leg, possibly all the way down to the foot. It is common for sciatica to be confused with a hamstring pull, and it is important to determine which you have, since stretching the hamstring muscle can further aggravate sciatica. Try this test: lie on your back with the painful leg up, knee straight. Have a friend flex your foot, bending it down toward your knee. If you have sciatica, this will be very painful, marked by a burning sensation or a feeling of electric shock down your leg or in your upper back.
Likely causes:
Your sciatic nerve is pinched. It could be caused by a pelvic tilt or by pressure on a disc, a cushion that separates your vertebrae. For a variety of reasons (a muscle spasm for instance, or more seriously, a degenerated disc), one disc may stick out so that it's not centered between the vertebrae.
Remedy:
You can't do much for this on your own, though it will help to keep good posture and avoid slumping (strengthening your abdominal muscles with bent-knee situps can help with this). Stop running and see a doctor. While whatever is causing the sciatica may be relatively harmless (tense or spasming muscles), it could also be a degenerated disc, which requires serious medical attention.
In the meantime, take anti-inflammatories (ibuprofen, for example) and try hot baths or the steam room. Sciatica is something that can hang around for months or may just flare up and disappear. It's not uncommon for it to come back, but it could also be years before it does so.
Hip and/or Buttock Pain
(Piriformis Syndrome)
Description:
Pain in your upper leg, buttocks, hips or lower back -- all radiating from the piriform muscle, deep in the buttock. The back section of the buttock on the outside may be sensitive to the touch.
Likely causes:
The piriform is the muscle that helps your hip to rotate. Tightness in the back or hamstring can make the piriform's work difficult and cause inflammation. This swelling in turn often causes pressure and inflammation on the sciatic nerve as well (see sciatica, above). Prolonged sitting can aggravate the injury, as can a tight lower back.
Remedy:
Icing and anti-inflammatories will help with the pain and swelling. Vigorous massage of the knot in the muscle will help it to relax and ease the pain. Meanwhile, work on strengthening and stretching your hip, hamstring and lower-back muscles. For stretching, focus on the hamstring stretch, the hip & lower-back stretch, and the hamstring & back stretch. For strengthening, try side leg lifts.
Day 21 of 88
3 mile run.
I'm back on the trail again. My hip feels okay - I could feel it though. I went nice and easy. One reason is to not stress out my hip, the other was I don't think I had a choice! Wow, my endurance really disappeared. My legs were two logs and my lungs must have shrunk. I'm sure I'll be back to normal before long.
Total time: 30:00
Avg time: 10:00
Injury!
Injury has halted my progress. I've missed days 17, 18, 19 and 20. Basically last week is gone. The problem is my right hip right below my hip joint. I'm not sure what it is but at first I thought it was a muscle strain. It must be something else! I still feel it, but I'm going to start running again this week to see how it reacts. I'm starting to believe that this is an injury that isn't going away anytime soon but I may be able to run through.
I've never had an injury that has caused me to stop running before. Usually laziness is the cause of that.
Prefontaine was No Role Model
Prefontaine was finally available after a few weeks of peeking for the movie at Blockbuster. I hadn't seen the movie and didn't know very much about this runner.
I was definitely motivated to run hard during and after seeing this movie. I must admit that he was a great runner, but I wasn't very impressed by him as a person. Maybe it was the movie making dramatic points and stretching the truth. I just can't help but think that he was an athlete before his time.
When I say he was before his time, I mean that in a bad Terrell Owens type of way. Prefontaine talked a big game. One scene in the movie has him bragging in the Olympic lunch room about how he will pass his competitors. All they will hear is a whoosh! as he flies by.
Later Prefontaine is organizing a track meet so he and his friends could compete against the best in the world. He discovers his competitor isn't going to race and the meet is in jeopardy of being cancelled. I couldn't help but think that this guy is a baby and is going to ruin the event for everyone because he isn't going to get his way.
The story is a tragedy in American history because he could have been one of the best runners in history. He had American records and was a favorite in the Montreal games before his sudden death. I respect Prefontaine for his achievements as I respect Terrell Owens for being the best WR in the game. As with many athletes, I am forced to stop short in saying he is somebody to emulate.
Day 16 of 88
3 miles.
I finished my first run in extreme cold and it wasn't that bad. The temperature was 25 and felt like 16 degrees. I think I put the right amount of layers on to run in the winter cold.
Total Time: 27:00
Avg Time: 9:00
Small Injuries and Bad Weather
I've been slacking on my runs over the past few days. The weather has been windy, rainy or very cold. It was 16 degrees this morning.
I've also had some general body pains that have me a little worried. The other day I was having back spasms throughout the day. I've strained a muscle near my right hip. My knees, feet and ankles have had little pains now and agin. I wonder if this program is more than my body can handle.
I'm considering dropping my running days from five days a week to four days. I don't want to run myself into an injury, but I still want to make my goal. I think back to the Hal Higdon book that stresses injuries could be products of training mistakes.
A big training mistake is increasing mileage at the same time as increasing speed.Hey - isn't that what I'm doing?! I'm going to proceed carefully.
November 15, 2005 Injury Report
My shin splints seem to have gone away. I took care to stretch my left leg more than usual to try to help it out. My hamstrings have gotten better with rest.
I have seemed to have strained a muscle in my right hip. I think I'll add a stretch that works my hip areas for a precaution.
Three Weeks = Three Eye-Opening Experiences
This is going to be easy enough... That is what I was thinking when I started training with the intention of blowing away my personal best. I still think I will accomplish my goal, but I'm already learning important lessons. The training is more time consuming than I like. Running, even a little bit, faster is much harder on your body. Running is a mental exercise.
The running schedule I chose was the Intermidiate-I training published by Hal Higdon. I thought it would be a piece of cake because I've already been through the Novice training twice. The program features an additional running day to make five runs a week. That is a big difference for several reasons. Your body has one less day to recover is probably the most significant change. I'm feeling aches and pains that I never have in the past. Small things but nothing that will stop my training. The social inconvenience of running five days a week is irritating. I used to slide a run back or forward a day to fit my calendar. One less day available for slack means a lot less flexibility. This is even more constained when training in the winter months. I would hate to miss a day because a icy/rain storm could hit later in the week.
A one minute per mile decrease in split time is an enormous change. Before my runs were a nice jog through the park. Now I have to push myself to to ensure I hit my split time. I think this will become easier because I've seen signs of such. Prior to this training I ran an 8:26 split once. During this program I have clocked a time of 8:02 and been in the 8:10 area on just about every run. Some of those miles were easy to run. The result of running faster is a pounding heart, more sweat and the need to determination.
Mentally I have had to be tough and SMART. Tough because kicking out an eight minute mile after I have already run five miles is a challenge for my legs. During a run I've asked myself if I am going to give up or grit my teeth. Running smart is something that I'm slowly starting to grasp. It seems that my split times are slowest when I try to run fast out of the blocks. When I go for a jog, my splits are fastest. This weekend I think I put together the reason this is happening. I'm not running smart 'races.' I say races because I've read many articles point out a problem runners have when competing. They start out too fast. I need to warm my legs up instead of burning them out. This is easier said than done -- it takes mental power.
This training program isn't going to be as simple as I first imagined! Reflecting on my progress is less than discouraging. I'm going to get through the schedule. I know I can run an eight minute pace. My legs are learning and my mind if figuring out how to do it. The challenge begins by knowing what I'm up against. I didn't at first, but the task is becoming clear. 3 weeks and 15 runs down. 17% complete.
Cartoon from: http://www.revilocartoons.com/ugly%20people/This%20is%20you%20falling%20copy.jpg
Check out the web site at http://www.revilocartoons.com
Day 15 of 88
6 miles.
It is very windy with gust sup to 40 miles per hour. here in Chicago which makes running interesting. It is nice when the wind is at your back, but no so nice otherwise. I ran past to people on the trail that almost blew over.
I went out nice and slow and couldn't believe that a few of my miles clocked at 8:02 and 8:10. It's a funny thing. Yesterday I tried to run fast and couldn't do much better than the day I'm trying to jog.
Total time: 56:29
Avg time: 9:05
Adj time: 52:29
Adj. Avg: 8:45
Motivation
Nothing motivates me more than having purchased my ticket to run in the race. I'm all set, except for plane tickets!
Day 14 of 88
5 mile.
I was supposed to run this at my 8 minute pace, but I didn't have enough gas today. Running 7 miles yesterday instead of 5, then 3, include a rest day, then running is certainly a contributing factor.
Total Time: 46:20
Avg Time: 9:16
Adjusted Time: 42:20
Adjusted Avg: 8:28
Safe Running After Dark
I run after work and I'm forced to run in the dark. I don't like it.
I can’t imagine that many runners would enjoy running on a baron trail with unknown creatures around every corner. When you are running you have plenty of time to think and it is amazing the type of thoughts you have alone in the dark.
When running down the trail I usually see a handful of people. A few runners trot past and some cyclists cruising down the open trail. I start to worry that I'll get hit by a cyclist or mugged on the trail. Getting to the trail is an experience as well. I've been cursed at for running on the street and ridiculed while running on the sidewalk. Maybe I should stay on the curb!
Regardless of the crazy thoughts my mind comes up with, there are some real risks running in the dark. Visibility is the primary problem. It is hard for another person to see you whether they are driving a car or a passing cyclist. The concern that scares me the greatest is the risk of being mugged or attacked. I’m usually all alone out there with very few people around. In Chicago, the lakefront path is not close to any residences.
I've thought about ways to avoid a bad situation. Here is what I came up with:
- Use a reflective device. I just bought a couple of reflective armbands. I’ve say many options including reflective vests and light systems.
- Assume that the vehicle doesn't see you. I like to run towards the traffic so I can see the car coming. On the trail I'm not as worried, but still try to keep my eyes on the danger.
- Stay on roads or at least don’t run on baron stretches of path.
- Carry a cell phone. I can tuck my phone inside the tiny pocket in my running shorts. It is good to have in case of trouble or if I turn my ankle.
- Don't listen to music. The only way you can sense danger could be your sense of hearing. It could be a car, bicycle or mugger coming up on you.
- Consider carrying pepper spray or a sound device like a whistle. I don’t do this, but I think it is a good idea.
- Carry your drivers or state ID, medical information and emergency contact information. In case you do get knocked out or hurt badly.
- Take a few dollars or credit card with you to appease a mugger.
- Try to find a running partner.
- Keep yourself alert to activity ahead of you, including just off the path.
- Don’t push yourself to exhaustion. In other words, leave a little in the tank so you can bolt an area.
Safe running after dark will quickly become routine after a few runs. We like to think that bad things only happen to other people. I hope that some added precaution on everyone’s part will keep all people safe.
Day 12 and 13
The day after I publish my running plan, I break it. I wanted to run according to my running schedule but life has gotten in the way.
Instead of running 5 and 3 mile runs, day 12 and 13 respectfully, I combined the days to a 7 mile run. I got caught up in errands and things and was going to miss a day. What I lose is a medium speed day and a faster run day in trade for a slower long run. I won't let it bother me though.
7 miles.
Total time 70:00
Avg time: 10:00
The positive is that my left knee and hamstring feels better. My left shin still has some minor shin splint pain. Maybe the slow down will help because my body has more time to heel.
The Importance of a Running Plan
"If you don’t know were you are going, you will probably end up somewhere else" (Peter). Certainly this is true for any project of consequence. A carpenter would not build a house without a blueprint. A driver would not travel across country without a map. A running plan is the most important item to a runner beyond their legs. Without a plan a runner will not build the required endurance. An advanced runner will not be able to increase their speed. The athlete will elevate their potential for injury. In all, the goal will not be achieved.
A running plan begins with a well defined goal. The goal will drive the training program from the first mile to the finish line. Much of the plan is identifying the program that suits the requirements of the goal. A plan is more than a schedule of running distances. The plan is a pre-determination of what a runner will do if the weather turns nasty. How will the program modify if the runner is injured? In all, the plan will help you follow through to your goal without making harmful training decisions while in route to the goal.
Every plan begins with well defined goal that will become the mission that drives the training program. A smart goal will identify the specifics, such as, "I will run a marathon on October 22 at a eight minute per mile pace." This goal is measurable because it identifies a deadline. This goal is timely (if there is ample time to train.) The goal needs to be attainable to the runner -- a eight minute per mile pace maybe a seven or nine minute pace for you. The goal needs to be realistic. If you have trouble running one mile, then a marathon might be the wrong race to run.
The goal determines the type of training program to use. There are probably hundreds of opinions about the number of miles, the paces to run, if you need a trainer, etc. The important thing is to choose a program that is identified for a runner of your skill level. Ask another runner about their program, contact a local running club or visit the web site of your goal race. The program developed for use with the Chicago Marathon is developed by Hal Higdon. It features an eighteen week training program for beginner through advanced runners (Higdon).
The plan is beginning to fill out now that you have scheduled runs for the weeks preceding the goal. There is more to a running plan than identifying a training program. Courses of action should be identified in case of conflicting events.
A runner should determine if they need to run every scheduled run if they are to reach the goal. They may know that they need to run three quarters of the running program to reach the goal. Another runner will need to work hard fulfill every run and cross training exercise to have a good chance for their goal.
The weather is really terrible and does not allow outside running. Will the runner skip the run, reschedule it or find another means? Is there a treadmill available? What can be done?
Most long distance running programs suggest that runs are performed at different paces. Understanding the paces that you will run before you’re on the trail is as important as the total mileage. Running a race pace during a long run because you feel good may leave yourself venerable to burn out in a future week.
Not knowing if you will do in many common scenarios could derail your motivation to complete the goal. It is easy to miss a run. Afterwards it is even easier to miss more runs. An injury that prevents running for a week could spell the end of the goal because of the mental hurdles created – not the physical hurdles. Actions identified in your running plan are the tools that will bring you to the finish line.
I offer my current running plan.
- I will run the Tampa Marathon on February 26, 2006 in 3 hours and 30 minutes.
- The training program I will use is published on Hal Higdon’s website as the "Intermediate-I" (Higdon).
- If running is too hard because of the weather I will purchase a membership at the local club and train using a treadmill.
- I will run my long runs at least 30 seconds slower than my short runs.
- I want to be consistently running eight minute pace short runs by week six.
- I will listen to my body closely and will take a day off if I feel running will cause greater problems.
- I will run every training run as published.
- Medium runs will include a few eight minute pace miles as well as slower miles
- I will push runs back a day if it is raining or poor weather conditions.
A good running program will include a well defined goal that drives a training program. Common scenarios with appropriate actions will be identified before the come up. The combination will lead to a plan that has a higher degree of success. Knowing where you are going is the key to arriving. I’m heading to the finish line – I hope to see you there.
Works SitedPeter, Lawrence J. The Quote Garden. November 10, 2005. <http://www.quotegarden.com/goals.html>
Higdon, Hal. Hal Higdon Training. November 10, 2005. <http://www.halhigdon.com>
November 10, 2005 Injury Report
I've been having a lot of small nagging injuries. I thought I'd represent them using a graphic.
Currently I have a sore knee and shin splints when running. My hamstrings are sore, particularly on my left leg. I wonder if my stride is compensating for a weaker left hamstring and is causing my other left leg pains?
Day 11 of 88
3 mile run.
My hamstrings were tired, but I still kicked out a decent 3 mile run.
Total time: 25:10
Avg time: 8:23
The Ugly Side of Running - Skin Irritation
Running isn't completely about finishers medals and personal bests. Yes, there is an ugly enemy to face if you plan on running dozens of miles per week.
FrictionFriction caused by repeated movement between your skin and your clothes or skin to skin. Friction can cause painful skin irritation in a variety of areas. For instance, a big problem is a runners thighs, nipples, under arms, feet and between their cheeks (if you know what I'm saying.)
There is help to this uncomfortable subject!
1: The best defense is a product called Body Glide.
Body Glide works just like a deodorant roll on. Apply it and you can hardly tell it is on. It can be applied anywhere on your body, including common trouble areas on your feet. I use this everytime I run, just in case.
2: Vaseline can also be used. My friend uses Vaseline but it can stain clothes.
3: Band-Aids can be used to cover small areas of irritation. For long runs over 8 miles I cover my nipples with a bandage because I feel more secure than using Body Glide. I think this is out of habit more than anything.
Lesson Learned: Slow Down During Long Runs!
I've read this piece of advice in many places. I guess I thought they were talking to someone else. That was until I burned out running my optimal race pace over 9 miles in my second week of training. In the past I had always run about the same pace during all my runs. Running a faster clip expends much more energy that cannot be sustained over the course of an eighteen week training program.
The Boston Athletic Association wrote this advice on their web site: (http://www.bostonmarathon.org/BostonMarathon/MarathonTraining.asp)
6. Long Runs - We're all very familiar with the weekly long run, which is an important piece of the marathon training puzzle. The long run can be the most beneficial, but also can cause the most damage if done too hard, too long, and too frequently. The program cycles the long runs in three week cycles (shorter to longer). One of the keys to marathon success is doing some tempo running within the long run. Most of the long run pace is done 30 seconds to a minute or more slower than projected marathon pace. It is important to do some running at your projected marathon pace during your long run, usually in the middle or to conclude the run. That way, when you hit the 20-mile marker during the marathon your legs will be somewhat familiar with maintaining that pace. Long runs do not necessarily need to be done every week throughout the program. It may be beneficial to take one week off a month from the long runs.
Day 10 of 88
9 miles.
My legs are sore, very sore. I don't ever remember my hamstrings hurting like they have been since mile 7 of the run. The run went great, many of my miles clocked at just over 8 minute miles. Mile 6 for instance was 8:05. I have learned an important lesson and built confidence.
The lesson learned is that I should not run 8 minute miles on such a long run (at least not yet.) I've read that a runner should go 1 or 2 minutes above their intended pace on the long day. I never heeded the advice because I never had a problem before. Running faster burns your legs in a way that running a 9 minute pace never did.
Overall, my confidence is up because I was knocking off fast miles without too much trouble. This is only the beginning of the third week of training and I believe may have a chance to meet my goal.
One funny thing happened while running. In the summer I would run and pass just about every person on the trail. Now that the weather as turned cold, just about every runner passes me. Not just passes -- they fly by in large groups and disappear within minutes. It's crazy because I'm trying to run fast!
I'm going to begin adjusting my times to account for the extra distance in my first and last miles. In addition, I'd like to point out that my times are calculated point to point. This means that I'm not stopping the clock to drink, for stop lights, etc.
Total Time: 1:17:48
Average: 8:38
Adjusted Time: 1:13:48
Adjusted Avg: 8:12
Timex 5C411 Product Review
Why Buy this Model
The watch and HRM a chronograph with 30 lap memory. That will easily cover my longest runs for mile splits - but I wish it would have a little more. However, it has all the features you will every need to use at a price that is affordable. Amazon has vendors selling this for $70.
The HRM transmitter is a chest strap that has user replaceable batteries. Most negative feedback about HRM's is about HRM transmitters that have to be sent to the manufacturer when the battery wears down. ***All Timex HRM transmitters have user replaceable batteries.
I have to run at night in the winter, so I really like the Night-Mode feature on this watch.
| Purchase Link | |
| |
| Name | 5C411 Timex Ironman Triathlon Digital HRM |
| List Price (actual price will vary) | $90.00 |
| Estimated Price (actual price will vary) | $69.99 |
| |
| |
| Basic | |
| Watch w/ Alarm | Y |
| 12 or 24 hr Time Display | Y |
| Number of Alarms | 1 |
| Stopwatch w/ Laps/Splits | Y |
| Countdown Timer | 100 hr |
| Backlight | Y (INDIGLO night-light) |
| Night Vision | Y (NIGHT-MODE feature ) |
| Lap Memory | 30 |
| Display Lines | 2 |
| Water Resistant | ? |
| Watch Battery Life | ? |
| User Replaceable Battery | |
| Transmitter Battery Life | |
| Warranty | |
| |
| |
| HRM Features | |
| Transmitter Type | Chest |
| Current HR | Y |
| Maximum HR | Y |
| Average HR | Y |
| Adjustable HR Zones | ? |
| HR Target Zones w/alarm | Y |
| HR Zone Timer | |
| HR Recovery Measure | Y |
| Preset Workouts | |
| Fitness Test | |
| Interval Timers | |
| Countdown Timers | |
| Calorie Counter | Y |
| Digital FM Transmission | Y |
| Synchronized Transmission | Y |
| Continous Heart Rate | Y |
| Transmitter Water Resi. | 30m |
| Replaceable Battery | Y |
Socks Can Prevent Injury
I made a training mistake last week on one of the 5 mile runs that almost cost me a few days of pain. I usually run in a thin polyester sock. This type of sock wicks moisture and reduces friction that can cause blisters. Beyond that, a thicker sock makes my show a little too snug. I went with a padded cotton sock that I had run in for many, many miles.
The mistake was I felt the friction about half way through the run. Lucky for me the run was short enough where the friction didn't turn into a blister.
It really is a fact that you sock can prevent injury as this article suggests:
Article - Click HereI recommend choosing your socks almost as carefully as you would choose your shoes! I have found it hard to find socks I like at the Sports Authority store near my house. Most of the sock selection are cotton - but I did find a polyester/nylon that work for me.
An example of the type of socks I'm talking about are these by Under Armor:
Under Armor Running Socks
Timex Bodylink w/ GPS Product Review
The frustrating thing about these Heart Rate Monitors is that I can't find much information about them on the internet. I'm going to try to accumulate features and feedback and post the results on the blog. I'll do my best but please correct me when I'm incorrect and post your feedback if you know anything.
Why Buy this Model
I'm going to start with some Timex HRM's. The Timex Bodylink System interests me because it has a GPS component. GPS means that you mileage is measured automatically. I run on the lake front with mile posts, but I have had to measure the running path with my car odometer before!
The watch, HRM and GPS has just about every feature that is available in electronic running systems (watches). The feature I think is most important is a chronograph with at least 27 lap memory. This is the reason to buy a watch, right? Double that memory would be nice if you keep half mile split times. This watch has 100 lap memory.
The HRM transmitter is a chest strap that has user replaceable batteries. Most negative feedback about HRM's is about HRM transmitters that have to be sent to the manufacturer when the battery wears down. All Timex HRM transmitters have user replaceable batteries.
The coolest feature of this HRM system is that mileage splits will be recorded without the need to press a button. Hand free splits are possible because of the GPS system constantly measuring the mileage.
Product Specifications
| Name | Timex Bodylink w/ GPS |
| Purchase Link | Timex Bodylink |
| List Price | $275.00 |
| |
| |
| Basic | |
| Watch w/ Alarm | Y |
| 12 or 24 hr Time Display | Y |
| Number of Alarms | 5 |
| Stopwatch w/ Laps/Splits | Y |
| Countdown Timer | 100 hr |
| Backlight | Y * |
| Night Vision | Y ** |
| Lap Memory | 100 |
| Display Lines | 3 |
| Water Resistant | 50m |
| Watch Battery Life | 2 years |
| User Replaceable Battery | |
| Transmitter Battery Life | |
| Warranty | |
| |
| |
| HRM Features | |
| Transmitter Type | Chest |
| Current HR | Y |
| Maximum HR | Y |
| Average HR | Y |
| Adjustable HR Zones | Y |
| HR Target Zones w/alarm | Y |
| HR Zone Timer | Y |
| HR Recovery Measure | N |
| Preset Workouts | |
| Fitness Test | N |
| Interval Timers | ? |
| Countdown Timers | ? |
| Calorie Counter | N |
Digital FM Transmission | Y (assumption) |
| Synchronized Transmission | Y (assumption) |
| Continous Heart Rate | Y (assumption) |
| Transmitter Water Resi. | 30m (assumption) |
| Replaceable Battery | Y |
Close Finish at the NYC Marathon (+ N.O. runners)
I was very surprised to see a running story on the front page of the CNN web site. This is a movie clip about a group of New Orleans runners that completed the NYC marathon:
New Orleans Runners VideoFrom the video I found this link to an A.P. account of the NYC marathon:
NYC Victory for Tergat
Day 9 of 88
6 miles.
Total time: 54:00
Avg time: 9:00
The run was very good - I was clocking 8 minute miles for the middle four miles. I figured out that the run to the lake path consistently takes about two extra minutes, including the stops for traffic. I need to build endurance because I needed to take a few short walk breaks - but I figure they simulate the marathon water stations. I need a belt to hold water or gatorade - running with the bottle in hand is a pain.
9/7/2005 Update: I just saw that my schedule said 5 miles. DOH! What is crazy is the same schedule I printed out a few days before says 3 miles. oh well - I won't make a habit of going an extra mile though. I have too much running to do over the next 17 weeks to be running extra miles.
Running Faster Tips
This Blog by Marlene Bustos that offers two posts that point out techniques to run faster. Check it out, this is the first post:
http://completerunning.com/running-expert/index.php?p=18#more-18The entry point for the Blog is:
http://completerunning.com/running-expert/
Day 8 of 88
3 mile run.
I tried some tips about running faster I found on another running blog (I'll re-find that link ASAP.) I think they work - at least it felt faster to me. I just need to build up my endurance so I can run fast longer.
Total time: 25:50
Avg: 8:36
Feeling Some Pain? What To Do About It.
Running will lead to aches and pains. I know this and am very careful about keeping the long term goal in mind. Yesterday I had some pain in my left leg. It wasn't from any particular spot - just general pain - maybe from my bones? I decided that my evening run will be an easy one. I don't want to mess up my leg in the second week.
Some other things came up that evening and I determined to put off the 3 miler until Friday. Putting off the run was probably the right choice from the beginning. My advice is if you are hurting - don't run. It's a marathon, not a sprint!
I might have increased the pain if I had ran last night. This morning my legs feel great - now I'm prepared to finish off my 3, 6 and 9 mile runs Fri-Sun.
Lesson: Stretching is VERY Important
I've always slacked on stretching, but the increase speed is wearing down my legs. I'm having some muscle pain now and can feel them fatigued throughout the day. Behind my knee I feel a pain in my tendon if I change directions quickly. I need to do something to help, like start stretching.
Stretching is important because you are less likely to get injured (pre-run stretch) and your muscles will recover faster (post-run stretch.)
General rules:
1: Do not jerk the muscles - move slowly
2: Hold the stretch for an extended period
3: Repeat each stretch several times
4: Stretch before and after excercise
Five Stretches that I'll begin using before and after each run:
Quadriceps - Bend at the knee to lift your heel to your buttocks. Grab your foot with the opposite hand to hold your heel against yourself.
Hamstring - Lie down on your back with your legs straight. Grab one leg by the knee or back of the thigh while keeping the other leg straight. Pull leg towards your chest while keeping it straight. Hold when you feel tension.
Calf - Stand a few feet from a wall or pole with your legs staggered about should width, your feet flat and your toes pointing directly at the wall. Lean your hips foward with your knees slightly bent. Your arms will support yourself against the wall while stretching the calf of your leg furthest from the wall.
Under the calf - Same as the calf stretch except your are bending your knees more and concentrating on stretching the leg closer to the wall.
Groin - Sit on the ground and put the bottom of your feet together. Using your elboes, push your knees torwards the ground.
Day 7 of 88
5 miles. (approx)
This was a hard one. I wanted to take it nice and easy but I still struggled. I got lost on the trail at the 2.5 ro 3 mile mark. I had never run past Montrose and the trail gets twisted over there. Add on top of that it was very dark outside and you can see why I ended up at the harbor wall. The confusion left me stressed and I lost concentration. Near the 3 mile mark I walked a little to regain my mind so I could finish strong.
Total Time: 47 minutes
Avg Mile: 9:24
Lesson: Building Up Miles
Part of running for an extended period of time is building up your body to handle the stress. I assume that this is even more important when running on hard surfaces like the street or concrete, or when running faster.
I'm concerned because I don't want to injure myself before the marathon! Usually I think specifically about building up my lungs and muscles.
I found some medical postings that say your bones need to keep up with the stresses also. Problems usually occur when miles are increased quickly. You see, your bones grow much slower than muscles and require more time to catch up. This time lag means that you shouldn't increase your mileage more that 10% from one week to the next.
Running more mileage than your body is ready to handle can result in stress fractures that can take you out of the game.
What Day X of 88 days means and other training stats
88 days is the total number of running days in the program. That is running 5 days per week for 17 weeks, then 3 days on the final week. Additionally their are 18 cross training days.
The total mileage of the program is 567! Wow, 567 miles before the marathon of 26.2 additional miles. The total miles I will run are 593 during the next 18 weeks!
That is an average mileage of 32 miles per week.
Lesson in Running Faster - Concentration and Form
I have some feedback after running for the last week at a pace that is beyond an easy jog.
Concentration is very important. Not thinking about my running form leads to a sloppier, lazier style that slows me down.
I run faster and with less effort when I'm thinking about moving my arms naturally, reducing my body from rotating, running tall and landing on my mid-foot.
What is the right form? I read an article months ago that suggested that today's opinion to run tall. Practice makes perfect (but more importantly effieciency.) The run feels better when I make sure I'm not leaning forward. This is different than my coaching when I sprinted in college, but I agree in the run tall advice.
Moving my arms to much or rotating my body just seems like I'm wasting a lot of energy.
The foot placement is something I read, but can't remember why. The truth is that I thought it was incorrect when I ran at a 9 minute plus pace. Running a little faster makes running on my heels impossible without really working my calfs and extra leg movement. Sprinting required me to run on the balls of my feet. That would be impossible to keep up for any long distance.
The key is to maintain concentration so I can keep form. Run tall, don't rotate my body, keep arms swinging naturally and land on my mid-foot.
More watch information
I talked to my friend who suggested that a chest strap is the most accurate Heart Rate Monitor. He used a Polar model that worked great and he can borrow for the weekend. I'll be able to test it out first hand before making a decision on what I need to do.
Polar Heart Rate Monitors are supposed to be the best in the market. They were the first to market the devices.
I will have to investigate Polar as well as Nike and Timex. I think I'm sold on the chest strap models though.
A good watch?
I'm looking for a good watch probably with a Heart Rate Monitor. I'm interested in my heart rate, but that is more of a luxury than necessity. I've read that the only accurate way to determine if I'm training at full potential is to check your heart rate. I need to crawl before I can run though -- I really need a way to take accurate split times during my runs.
I am interested in a Reebok model that doesn't require a chest strap. The heart rate is taken from the wrist for $60. I have not found a review on this product yet. Here is a link on Sports Authority:
http://www.sportsauthority.com/product/index.jsp?productId=1432173&cp=691250&position=1
Another watch has the chest strap and isthe C8 by Nike. It appears more powerful, but twice the price. I'm not sure but it seems like the chest strap is the best way to get your heart rate. A link to the watch on Amazon:
Any feedback is appreciated. I'm just starting the search and am not familiar with all the features offered. I just know that I need it to store at least 27 laps!
Day 6 of 88
I'm back to running - the task was 3 miles. I'm not really enjoying the fact that I have to run at night. Perhaps I can wake up in the morning for runs - perhaps.
Total: 24:00
Mile 1: 7:00 approx
Mile 2: 7:00 approx
Mile 3: 10:00 approx
Avg time: 8:00
I'm feeling pretty good. My shoes feel good - my feet and knees are in good shape with no pain.
A running plan
Having a plan is the key to success. The running program I'm going to try to follow is from Hal Higdon (www.halhigdon.com)
The Intermidiate-I program runs 5 days a week. The long runs will be on Saturday or Sunday morning. That depend on if I get my runs done during the week.
The program starts with a long run of 8 miles. It features two 20 mile runs during week 13 and 15. Ouch!
My plan goes beyond the mileage tasks. I think you will not gain speed if you run a lot at a slow pace. I need to learn the form and feel of a fast run.
I hope to run the longer runs at a slower pace to avoid injury. Most of the shorter runs should be done at paces that are faster than my target time. My target is 8 minute mile pace to finish a 3:30 marathon.
That is my goal, but I feel that it is important that I use my head during this process. If I'm burning out, I need to slow down. I hope I have to speed up though!
Check out this book I just read by Hal Higdon called "Marathon: The ultimate training guide." It makes a repeated point to not injure yourself! I recommend it - A fast read filled with a lot of practical information. I think the lessons are exactly correct (although I have limited experience in running.)
If you have not read a book - this is the perfect one to start with. Check it out here:
