Shit.
Since I messed up and didn't run on Sunday, I tried to get back on track by doing a long run on Monday, followed by 5 easy miles on Tuesday and the a speed workout at the Chagrin Falls HS track on Wednesday. Big mistake.
It was a little above freezing with 1.5-2 inches of snow/slush on the track and I took 1.5 miles to warm-up. Plan was to do a Hanson Speed Workout comprised of 4 reps of 3/4 mile @ 5k pace followed by 1/4 mile jog and cool down. The warm-up was OK but I felt the tightness in my right knee. However, after each interval, the pain in my right knee increased and finally, on the last interval I stopped for fear I might do some real damage. In hindsight, I should have stopped earlier or not even started.
I walked a couple laps to try and cool-down and hope that the pain would subside but it only did so nominally. As I mentioned previously, I have been experiencing discomfort in my knee but it usually went away immediately after the run. This time, the pain has persisted for more than a day now and hurts whenever I extend my right leg, step down, or perform a lifting maneuver. It is a dull, general pain located near the bottom and slightly behind my knee cap. It is not tender to touch. I figure best case: patellar tendonitis, rest and recovery. Worst case, a meniscus injury. I'm going to rest it for a few days and see how it feels.
I've previously had issues with patellar tendonitis when I had a more pronounced heel strike so it makes sense that it would manifest itself again after changing my gait to compensate for my perception that the stress fracture was being re-activated. The knee pain only started after I started compensating in this manner so hopefully, I can let it heel a little bit, revert to my mid/forefoot strike and not get another stress fracture nor lose too much time from my training plan.
If it persists through tomorrow without improvement ,I'll make Ortho appointment. Grrr...
Thursday, December 29, 2011
Tuesday, December 27, 2011
Comrades Training Week 2&3 Recap
Total volume by week thus far:
Week 3 - 39.40 miles
Week 2 - 27.37 miles
Week 1 - 31.50 miles
A couple weeks ago I received the Sigma PC 25.10 Heart Rate Monitor via a sale on TheClymb.com. I've had the Garmin 310XT since it first came out and was initially loving the device. However, the honeymoon was over quickly due to consistent issues I've had getting an accurate heart rate. First, the Garmin softstrap HRM was showing my BPM frequently above 220, normal for a mouse perhaps but not a healthy human. I switched out the Garmin strap for the Polar strap and readings improved but there will still regular issues. For example, after 6 or so miles the reading would drop out to 60 BPM or provide no reading at all. Not exactly helpful although the problem was only when I ran, readings on the bike have not been an issue.
The reason for the new focus on heart rate was an article I read where the author stated that by concentrating on maintaining a lower, fat-burning heart rate, he was able to condition his body to more readily utilize those higher-energy fat fuel sources. In addition, although he was initially running more slowly in order to maintain a specific heart rate, over time his pace increased while his heart rate remained the same. I wish I could find the article... In any event, the Sigma PC 25.10 has been working great. Some spiked readings but overall, pretty consistent and much better than the Garmin. Unfortunately, I have found myself wearing the Garmin on one wrist and the Sigma HRM along with a Christmas gift, the Nathan VitaBand on the other. I'm certain I look half bionic man and half dork.
In any event, training runs have had a goal HR range and, for the most part, I've been able to stay within it; despite sometimes slowing to uncomfortable paces in order to keep things in line. The pace I'm running sucks but I need to keep track of the goal, to keep my heart rate down and increase my pace over time.
Notable events of the past two weeks:
12/21 DC Tri Tack Workout: Ladder workout of intervals 3-3-4-5-4-3-3 with two minutes active recovery. Established my Heart Rate Max at 195 BPM.
Christmas weekend "Back to Back." You may notice it is not exactly a back to back and that is because I was hungover on Christmas Day. Whoops.
Injuries/pains/etc.
Week 3 - 39.40 miles
Week 2 - 27.37 miles
Week 1 - 31.50 miles
A couple weeks ago I received the Sigma PC 25.10 Heart Rate Monitor via a sale on TheClymb.com. I've had the Garmin 310XT since it first came out and was initially loving the device. However, the honeymoon was over quickly due to consistent issues I've had getting an accurate heart rate. First, the Garmin softstrap HRM was showing my BPM frequently above 220, normal for a mouse perhaps but not a healthy human. I switched out the Garmin strap for the Polar strap and readings improved but there will still regular issues. For example, after 6 or so miles the reading would drop out to 60 BPM or provide no reading at all. Not exactly helpful although the problem was only when I ran, readings on the bike have not been an issue.
The reason for the new focus on heart rate was an article I read where the author stated that by concentrating on maintaining a lower, fat-burning heart rate, he was able to condition his body to more readily utilize those higher-energy fat fuel sources. In addition, although he was initially running more slowly in order to maintain a specific heart rate, over time his pace increased while his heart rate remained the same. I wish I could find the article... In any event, the Sigma PC 25.10 has been working great. Some spiked readings but overall, pretty consistent and much better than the Garmin. Unfortunately, I have found myself wearing the Garmin on one wrist and the Sigma HRM along with a Christmas gift, the Nathan VitaBand on the other. I'm certain I look half bionic man and half dork.
In any event, training runs have had a goal HR range and, for the most part, I've been able to stay within it; despite sometimes slowing to uncomfortable paces in order to keep things in line. The pace I'm running sucks but I need to keep track of the goal, to keep my heart rate down and increase my pace over time.
Notable events of the past two weeks:
12/21 DC Tri Tack Workout: Ladder workout of intervals 3-3-4-5-4-3-3 with two minutes active recovery. Established my Heart Rate Max at 195 BPM.
Christmas weekend "Back to Back." You may notice it is not exactly a back to back and that is because I was hungover on Christmas Day. Whoops.
Injuries/pains/etc.
- For the past year plus I have been focusing on a more forefoot/midfoot ground strike for my running. It had been going well but of late, but it feels like I may be aggravating the stress fracture I incurred last December. Therefore, I've regressed to include more of a heel strike in my stride in order to prevent a re-injury despite sacrificing some efficiency.
- Getting periodic feeling of shin splints in my right leg. Ebbs and flows during long runs.
- Right foot arch discomfort. Not really pain, just feels like the tendons and connective tissue in my right foot are getting worked out.
- Knee pain/discomfort. Mostly in my right leg manifest as tightness and pronounced in both legs and pounding downhills (not unexpected).
- Aside from some expected soreness, none of the aforementioned issues are felt the day after (i.e. I felt them yesterday during my 14 mile run and not feeling any problems right now, the day after.)
Friday, December 16, 2011
My first Hashing experience
In a word: Underwhelmed.
Many friends, upon hearing that I like to run have asked if I have been hashing. My response was always no although it was something I wanted to try. So, being that yesterday was my monumental 32nd birthday, I had a friend take me to his Thursday night hash group. We convened at the Smithsonian Metro and a rather large crowd collected. A few minutes later, a windowless white van arrived that served as a mobile beer dispensary and baggage check. I refer to these as rapist vans. I, being a first-timer (AKA Virgin) was called out with the other Virgins to introduce myself and identify "who made me cum." Cute.
A bit later, the group of "Hares" went out to define the route. 10-15 minutes later, the runners went out to find the route and begin the festivities. I was expecting a relatively gentle pace but much of the run was pretty damn near 5k pace. There were two "Shot checks" along the first half of the route where each runner is encouraged to take some drink. Fortunately, they were holiday-themed and pretty docile; although milk at the beginning of a run is seldom a great idea. After 2.5-3 miles, we arrived at the "Beer check" under a highway where the rapist van was parked. Options included keg beer and Natty Cans. Oh, memories of college.
After 3 beers and maybe 25 minutes we were off again. The sloshing brew in my stomach did not make for a pleasurable beginning to the second half. After a quick stop by the capital for a Bailey's and Cocoa shot, we were closing in on the end. The second half was more like a second 1/4 because we were running for barely another 10 minutes before we came upon another highway overpass/skate park which would serve as the terminus.
The rapist van arrived with beer and snacks and people milled about. Thankfully, nobody asked me to help with a couch. Then the lame came. At least 45 minutes of bullshit and song-singing all specific to hashing. Bring the hares out, sing a song; bring the virgins out, sing a song; bring the visitors out, sing a song; and on, and on... some of the folks are way into the scene. Tattoos of feet with "on-on" (a hash thing) is a great way to show one's inability to grow up.
The bar they designated for the post-party was Remington's, a gay bar. Alex and I grew tired of the zoo and decided to head out. Entering a gay bar with a group of 30+ others and people know it's a mixed event. Entering a gay bar as two sweet-looking dudes and people might get the wrong impression. Thus, we went over to Barracks Row to grab some drinks for my birthday.
I could see hashing being a good time and something to break up the monotony, liven up running, and meet some fun people but I doubt I'll be doing it again. Just like my experiment with adult kickball; I feel like I'm channeling the good Sgt. Murtaugh.
Many friends, upon hearing that I like to run have asked if I have been hashing. My response was always no although it was something I wanted to try. So, being that yesterday was my monumental 32nd birthday, I had a friend take me to his Thursday night hash group. We convened at the Smithsonian Metro and a rather large crowd collected. A few minutes later, a windowless white van arrived that served as a mobile beer dispensary and baggage check. I refer to these as rapist vans. I, being a first-timer (AKA Virgin) was called out with the other Virgins to introduce myself and identify "who made me cum." Cute.
A bit later, the group of "Hares" went out to define the route. 10-15 minutes later, the runners went out to find the route and begin the festivities. I was expecting a relatively gentle pace but much of the run was pretty damn near 5k pace. There were two "Shot checks" along the first half of the route where each runner is encouraged to take some drink. Fortunately, they were holiday-themed and pretty docile; although milk at the beginning of a run is seldom a great idea. After 2.5-3 miles, we arrived at the "Beer check" under a highway where the rapist van was parked. Options included keg beer and Natty Cans. Oh, memories of college.
After 3 beers and maybe 25 minutes we were off again. The sloshing brew in my stomach did not make for a pleasurable beginning to the second half. After a quick stop by the capital for a Bailey's and Cocoa shot, we were closing in on the end. The second half was more like a second 1/4 because we were running for barely another 10 minutes before we came upon another highway overpass/skate park which would serve as the terminus.
The rapist van arrived with beer and snacks and people milled about. Thankfully, nobody asked me to help with a couch. Then the lame came. At least 45 minutes of bullshit and song-singing all specific to hashing. Bring the hares out, sing a song; bring the virgins out, sing a song; bring the visitors out, sing a song; and on, and on... some of the folks are way into the scene. Tattoos of feet with "on-on" (a hash thing) is a great way to show one's inability to grow up.
The bar they designated for the post-party was Remington's, a gay bar. Alex and I grew tired of the zoo and decided to head out. Entering a gay bar with a group of 30+ others and people know it's a mixed event. Entering a gay bar as two sweet-looking dudes and people might get the wrong impression. Thus, we went over to Barracks Row to grab some drinks for my birthday.
I could see hashing being a good time and something to break up the monotony, liven up running, and meet some fun people but I doubt I'll be doing it again. Just like my experiment with adult kickball; I feel like I'm channeling the good Sgt. Murtaugh.
Tuesday, December 13, 2011
Senate Hearings are so much better LIVE
A Friend of mine works on the Senate Health, Education, Labor and Pensions (H.E.L.P.) sub-committee, responsible for today's Hearing - Breaking the Silence on Child Abuse: Protection, Prevention, Intervention and Deterrence. She was telling me about her efforts to secure a panel and asked if I'd be interested in joining. Living in Washington and never being privy to such proceedings that weren't passing by in split second on C-SPAN, I took up her offer. The hearing is a pretty direct result of the Jerry Sandusky/Penn State spectacle. Penn State must cringe every time media replays him walking around in his full-length PSU warm-ups; they should quietly drop off some new warm-ups for him just to cut the cord from the university. Maybe a blaze orange to get him used to the prison onesies.
The whole thing was pretty interesting. Although only about six Senators were present, it was a bipartisan group whom all seemed to be genuine advocates for protecting children and willing to get the facts instead of simply acting upon emotions. They asked each witness for their take and their recommendations. Sheldon Kennedy, a former NHL player who was abused by a junior league coach (whom Mikulski incorrectly stated a couple times played for the United States when she may have meant played in the United States - he's a Canader); Michelle Collins, from the National Center for Missing and Exploited Children; and Frank Cervone, from the Support Center for Child Advocates comprised the first panel. Frank Cervone was most adamant about making data-based decisions due to his figure that reported sexual abuse has decreased. Sheldon did a great job as well and discussed things that have been successful in Canada and seemed to be easily translatable to the US.
Although Sheldon said that he never spoke up because of the reputation his coach had, it would have been nice to hear testimony from others as to why they never spoke up or results from when they did. The big takeaway from the hearing is the need for training and education. It will take at least a two-pronged approach: letting children know they can speak up and educating adults on identification of abuse and their irresponsibility to report it (should that become a law). I believe the best way to achieve a quick win without marketing to the entire population is to target groups that work with children and educate them on warning signs and responsibilities. A mandated requirement and sign-off for those applicable entities would eliminate some plausible deniability on responsibilities and hopefully reduce non-reporting of incidents. Also, advising the children that they should trust their coaches but if anything ever makes them uncomfortable, they need to speak up. A simple 5-minute talk at the beginning of a recreation season or yearly at a den meeting (boy scouts, I'm looking at you) should at least let kids know they can speak up and people will listen. Whether a Federal mandate is the best way to do this, I'm not sure. Not every company conducts sexual harassment training and those that do are still guilty of the practice so who knows?
Aside from that, here are some other observations:
Cameras were all over the place; I had to make sure I didn't adjust or do anything stupid for concern it would end up on my permanent record. Mikulski might be half Umpa-Loompa. Babs Boxer is hot for an older, shorter lady. Al Franken might have ADHD/a traumatic brain injury. Rep. Bass' assistant, Jennifer W. is a HOTTIE!
The whole thing was pretty interesting. Although only about six Senators were present, it was a bipartisan group whom all seemed to be genuine advocates for protecting children and willing to get the facts instead of simply acting upon emotions. They asked each witness for their take and their recommendations. Sheldon Kennedy, a former NHL player who was abused by a junior league coach (whom Mikulski incorrectly stated a couple times played for the United States when she may have meant played in the United States - he's a Canader); Michelle Collins, from the National Center for Missing and Exploited Children; and Frank Cervone, from the Support Center for Child Advocates comprised the first panel. Frank Cervone was most adamant about making data-based decisions due to his figure that reported sexual abuse has decreased. Sheldon did a great job as well and discussed things that have been successful in Canada and seemed to be easily translatable to the US.
Although Sheldon said that he never spoke up because of the reputation his coach had, it would have been nice to hear testimony from others as to why they never spoke up or results from when they did. The big takeaway from the hearing is the need for training and education. It will take at least a two-pronged approach: letting children know they can speak up and educating adults on identification of abuse and their irresponsibility to report it (should that become a law). I believe the best way to achieve a quick win without marketing to the entire population is to target groups that work with children and educate them on warning signs and responsibilities. A mandated requirement and sign-off for those applicable entities would eliminate some plausible deniability on responsibilities and hopefully reduce non-reporting of incidents. Also, advising the children that they should trust their coaches but if anything ever makes them uncomfortable, they need to speak up. A simple 5-minute talk at the beginning of a recreation season or yearly at a den meeting (boy scouts, I'm looking at you) should at least let kids know they can speak up and people will listen. Whether a Federal mandate is the best way to do this, I'm not sure. Not every company conducts sexual harassment training and those that do are still guilty of the practice so who knows?
Aside from that, here are some other observations:
Cameras were all over the place; I had to make sure I didn't adjust or do anything stupid for concern it would end up on my permanent record. Mikulski might be half Umpa-Loompa. Babs Boxer is hot for an older, shorter lady. Al Franken might have ADHD/a traumatic brain injury. Rep. Bass' assistant, Jennifer W. is a HOTTIE!
Shit's about to get real
Started the first of my planned Saturday/Sunday back to back long run training sessions. Went for 1.5 hours (11 Miles) easy on Saturday. Not at all sore afterward and followed that up with 1 hour (7.5 Miles) with more effort on Sunday. Slightly sore/fatigued today but I think that is more from the intensity I added.
I set up my training plan based upon Hal Higdon’s Comrades arrangement peaking with 75 mile weeks and 5+ hours running on back-to-back days. Fuck. The idea is to simulate the fatigue your leg muscles will feel after running such a long event. I am hoping this 6 months goes by quickly (and injury-free) because I’ll be killing myself. Plan is to do speed work with DC Tri on Wednesday nights and actually put in the recommended training volume. I slacked in my previous marathon training, adhering mostly to weekend long runs but hopefully more dedication will yield better results. Goal is to finish within 9:30, thus earning the Bill Rowan belt buckle.
I also received an email from Comrades that provided local contacts for the event, quasi ambassadors. I reached out the to one for DC and was invited to join the Arlington Road Runners club because there are a fair number of good hills along Custis Trail. The person I emailed, Laura Otten, also copied me in with Tom Evans and Hamilton Costa, experienced Comrades runners. Without knowing these people, I have a feeling I am going to be on the very young end of runners for this event.
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