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Post by macdiver on Feb 16, 2020 16:02:39 GMT
As mentioned yesterday, my training plan called for a 12 mile run today. Last night my wife mentioned that she wants to go for a bike ride this afternoon. I decided to do a 6 mile tempo run instead of the 12 mile run. The bike ride will most likely be about 2 hours so I will have more total time of cardio just less running. Cross training is good though.
Run streak day 58:
I chose to run on the bike path to mix it up a little. Garmin stats are 6.00 miles in 52:06 for an average pace of 8:41. Splits were 9:15, 8:32, 8:39, 8:07, 8:12, 9:18. Training effect was 3.9.
I'm going to wear my HR strap and use my garmin on the bike ride and will add those stats later.
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Post by seltzer on Feb 16, 2020 17:51:55 GMT
Smart choice about the direction of your run.
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Post by shamie on Feb 16, 2020 18:57:05 GMT
Seems like you are ramping up your mileage (you planned on a 10 mile run). Are your running a Spring marathon?
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Post by macdiver on Feb 18, 2020 14:57:57 GMT
Seems like you are ramping up your mileage (you planned on a 10 mile run). Are your running a Spring marathon? Yes, see below. Backing up to Saturday, as I was running on the boardwalk in the first 1/2 mile, a lady yelled at me, "Keep going, the legs may be tired but the arms are strong". I gave a hearty laugh and a big thumbs up as it was a new one for me. After my run on Sunday, we went to lunch at a really good, sit down Chinese restaurant. We then took the dog downtown for a walk. He likes walking downtown since several stores put milkbones out for the dogs. As we near a store, he gets really excited. We let him pick one (sometimes he gets more) from the bowl. We have to lift the bowl to keep him from eating the whole bowl. After walking the dog we went for our bike ride. The wind had picked up a little so we chose to ride on the bike path that is more wooded to help block the wind. The stats for the bike ride were 12.62 miles in 1:30:11 for an average speed of 8.4 miles per hour. Training effect was 1.5. I must have left my chest strap with my biking gear as it didn't make the trip back home to NJ with my running gear. Sunday night my left Achilles was a little sore. I didn't think much of it. It had been fine on the runs and bike ride. Monday morning my Achilles was extremely sore. I took some ibuprofen and decided to put off my run. We needed to run the self cleaning cycle on the oven and planned to take the dog to a nearby state park for a nice hike while it was smoking up the condo. During the hike my Achilles loosened up some. After the hike we went downtown for lunch. Our first choice was not opened on Mondays even though it was a holiday, so we walked to another couple of restaraunts. Two of them had a 1/2 hour wait so we continued walking. My Achilles wasn't too much of an issue. When we got home from RB, I put some KT tape on my Achilles and decided to try running. In hindsight, I wonder if the lady on the boardwalk noticed a "glitch" in my stride and that is why she commented. Run Streak Day 59: I decided to keep the run really easy. I set the pace a 12 min/ mile and ran 1 mile on the treadmill. Per Garmin, 1.21 miles in 12:02 for an average pace of 9:56. No chest strap so no training effect data. This really hurt. Based on how much it hurt to run last night I made a decision. I am running the Coastal Delaware marathon on April 19th. The marathon is more important to me than the run streak. The run streak was something I had started as a means to get me to run through the winter. With the Achilles injury, if I keep running there is a really good chance that I would make it worse thereby not only ending the run streak but also ending my marathon plan. Since today would be Day 60, I decided that was a good stopping point. I ran one mile on the treadmill. I will be resting the achilles for a while now. I have some exercises to do that will help speed recovery but first is rest. Run Streak Day 60: End of the streak Today was strength training. I started with prep drill and hip stuff. I added in the achilles exercises. That was followed by supersets of leg extensions / DB bench; hamstring curls / DB rows; Abwheel rollouts / OHP. I then ran 1 mile on the treadmill at a 12 min pace to complete my 60 day run streak. Garmin stats are 1.18 miles in 12:04 for an average pace of 10:13. No chest strap so no training effect data.
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Post by M@ on Feb 18, 2020 15:50:24 GMT
Run Streak Day 60: End of the streak Good streak and good call to end it.
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Post by seltzer on Feb 18, 2020 16:41:56 GMT
I second M@; a nice streak and a wise decision to look at the big picture of what you want to accomplish.
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Post by macdiver on Feb 20, 2020 14:34:11 GMT
Thanks guys.
Today was strength training. I started with prep drill but skipped the lunges to rest the Achilles. I then didthe hip work. Next week I will add a second set to the hips
My main workout was supersets of
Leg extensions 15# 3 x 10 Db bench 30# 3 x 10
Hamstring curls 25# 3 x 10 Db row 30# 3 x 10 each side
Abwheel roll outs 3 x 10 Db OHP 20# 3 x 10
I will increase the weights on the left stuff. I started light as the are new to me.
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Post by shamie on Feb 20, 2020 17:48:37 GMT
How does your leg feel, any improvement?
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Post by macdiver on Feb 20, 2020 23:10:17 GMT
How does your leg feel, any improvement? Not really and my left knee has started to hurt especially on stairs from compensating for the ankle. At lunch, I noticed the knee so right after lunch I made a doctors appointment. 7 or 8 years ago I switched to a Sports and Family medicine practice as my primary care. I haven't had to see one of the sports physicians until today. At that time, I had chosen a sports physician practice on the recommendation from a physical therapist friend that they would do everything possible to get me to the starting line, if needed. Good recommendation. She evaluated me and noticed some swelling I had not noticed. The left leg is weaker than the right as well. She thinks that it is from the injury but the left leg could have been a little weaker to start which may have led to the injury. Anyways, it is not torn just basically tendonitis as I expected. She told me running is up to me and to "listen to my body". If I can run a few miles without making it worse then do it. If not, return to running as soon as I can. She gave me some exercises and stretches to do including a new rubber strap to use. She wants to see me in 3 weeks if I am not at 100%. Her words were, "that will give us 5 weeks to get you ready for the marathon" using more aggressive therapy if you are not better. I'm sure most doctors would be discouraging me from considering running at all and to skip this marathon. Graham, On a separate topic, the dark mode works great on a computer but didn't carry over to my phone. Thanks for looking into this. No need to do anything else, I'll stay as is.
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Post by macdiver on Feb 21, 2020 17:22:43 GMT
This morning was my rehab exercises. I'll do another round tonight as she has me doing it 2 x per day.
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Post by seltzer on Feb 21, 2020 17:40:18 GMT
This morning was my rehab exercises. I'll do another round tonight as she has me doing it 2 x per day. Sending vibes that her recommendations are effective and you'll be able to run your marathon.
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Post by M@ on Feb 21, 2020 17:46:11 GMT
I'm sure most doctors would be discouraging me from considering running at all and to skip this marathon. Indeed. I like the positivity and it seems like sports physician was the way to go. I'll keep that in mind if I have any kind of training injury.
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Post by macdiver on Feb 22, 2020 13:52:55 GMT
I did my exercises after work last night. I did not do the ice massage though. I intended to do it after dinner but forgot. . When I woke this morning the Achilles was feeling better. I did my exercises this morning followed by the ice massage. If it feels like this tomorrow I will do an hour bike ride to get some cardio. I want to rest a full week before running again which would be Tuesday or Wednesday.
Today is our turn to host the wine group. We are doing wines from Two Hands, a winery in Australia. They have several series of wines so we are doing 4 from the picture series and 2 from Bella's Garden. We are doing 3 courses, two wines each course. The first course will be cheeses and a homemade Kycklingleverpate med portvine (chicken liver pate with port wine). The second course will be sausage rolls (sausage in a puff pastry) which is a common appetizer in Australia. The 3rd course will be Cog au vine. This was selected to pair with the shiraz (Syrah) wines which is the Bella garden series.
I made the pate this morning. Now it is time to rearrange the furniture and clean.
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Post by Graham on Feb 22, 2020 15:13:43 GMT
Your culinary choices put me to shame. For dinner last night I had crisps (potato chips) but more on that in my Journal later after I've been to the gym (more on that later too). I did have wine though, although that's somewhat related to the crisps dinner.
Sausage Rolls a common appetiser in Australia though? Presumably a culinary choice carried over from the UK where it's a quite popular snack and where the song 'We built this city on Sausage Rolls' was the Christmas 2018 no 1.
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Post by seltzer on Feb 22, 2020 16:02:31 GMT
Having had the pleasure of enjoying the cooking of Mac and his wife, I can attest that they know their way around a kitchen.
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