Sunday, October 26, 2014

Come visit my new blog

My blog has a new home. Come see me at http://longroadtoiron.com

Thursday, January 23, 2014

Pressing the Training Reset Button

I have been seeing the physical therapist for 4 weeks now. Each week we have progressed adding new stretches and strength training exercises. While I know I am progressing and beginning to build a solid foundation, I have not seen the results I would have expected. While the pain has lessened somewhat, it continues to bother me. I decided it was time to start considering a change of course.

Based on my own research and tests done by the physical therapist, I suspected that my primary issue is some sort of sacroiliac (SI) joint dysfunction. I decided the next course of action was to see a chiropractor. One of the benefits of where I work is that we have a chiropractor who comes into our office once a week. I decided I would try a visit with him and see how it went

I saw the new chiropractor today and am happy to say I made the right choice. After a full exam confirming my suspicions, he did a comprehensive adjustment that had me feeling better almost immediately. He told me this should be an easy case to fix with only a couple visits and that once better, I should only have to make appointments to see him when I feel problems coming on. Based on these results, I have decided to at least temporarily suspend seeing the physical therapist. For what I was paying, I felt like I was not getting much out of it. I will continue to build hip and core strength on my own, and am hopeful I will not have to go back to PT.

Because I have not run consistently in the past few months and any sort of distance would flare up my back pain, I also decided it was time to press the reset button on my run training. I initially began looking for a couch to 5K program. I found out that in addition to couch to 5K, there are now couch to 10K programs. I found an android app with a 14 week couch to 10K program and started with Week 1 Day 1 yesterday. I hope by adding proper strength training and building back from scratch with a proper training program, I can avoid future injuries.

At this point, I have scrapped my entire race schedule. I will be doing plenty of races, but there is no ironman in my plans for this year. I am already signed up for Goofy 2015 (deferred from this year) and I am sure I will do several tri's and a couple fall half marathons.

Sometimes, you have to tear it all down to build it up stronger then ever before. That is my plan, to come back stronger (and maybe even faster) then ever.

Thursday, January 2, 2014

Injury Update

As I mentioned in a recent post, I have been dealing with some calf and back pain over the last few months. After taking most of December off, I decided to start my recovery plan about two weeks ago. The first week went well with two pain free walk/runs. I had planned on three, but my schedule didn't work out. Last week, I ran on Monday and the next day, the pain had returned. At that point, I decided it was time to see a doctor.

On Tuesday of this week, I saw a Sports Medicine/Ortho doc. After taking back and knee x-rays and a physical examination, he determined that there was nothing structurally wrong with me, which was great news. He believes that I have been in a cycle of inflammation and pain due to some weak hip and back muscles. He prescribed me some strong anti-inflammatories and referred me to a physical therapist. I was lucky enough to find a physical therapist appointment the same day, so I could begin my rehab program immediately.

I saw Jackie, who was a high school and college runner and has run several marathons, including Boston. Jackie ran me through a series of strength and flexibility tests. She confirmed some things I long suspected and gave me a set of strength exercises and stretches to do daily. My hamstrings and the smaller gluteal muscles are tight and need to be strengthened. I will go to PT once a week for about 4 weeks as she progresses me from the beginning exercises to more advanced ones. After PT is over, an important part of my training is going to have to be strength training. I plan to get back to boot camp and add some specific exercises for the core and glutes

It'll be another few weeks (2-4) before I can get back to running. In the mean time, I need to get back into the pool and on the bike. I need to be slightly careful on the bike that I don't push against too much resistance, but I need to start rebuilding my base

One way or another, 2014 is going to be a big year, so I need to start off with a strong base. I have yet to sign up for any races, and probably won't sign up for much until sometime around march. One of the beauties of Beach 2 Battleship is that it doesn't fill up till mid-year, so I have plenty of time. I am also waiting till late March when I find out if I got into the NY Marathon. I have many goals for 2014, but the most important is to stay injury free


Wednesday, January 1, 2014

2013 The Year in Review

2013 Has been a year filled with many ups and downs. I accomplished many of my goals and had a few setbacks due to injuries. Even though I did not reach my goal of running 1000 miles in 2013, I am still very happy with the results.

2013 By the Numbers
Swim - 17,310 Meters - 7 Hours
Bike - 323 Miles - 27.5 Hours
Run - 861 Miles - 173 Hours

2013 Highlights

  • Ran my first marathon in January
  • A1A Marathon in February
  • 1st Ultra - 32 miles @ Stroll in Central Park 12 hour in March
  • Achieved Marathon Maniac Status
  • 1st trail race - Dam Hard 10 Miler in May
  • Couple of triathlons - John Tanner and Turtle Crawl Sprint Tri
  • Ran 2 Half Marathons (Halloween Half & Wine n Dine Half) in less then 14 days to achieve Half Fanatic status
  • Most miles run in a year by more then 300 miles

Tuesday, December 17, 2013

All Quiet on the Training Front


I have not done much since the Atlanta Run Disney meetup in mid-November. After recovering from my mid-year hamstring strain, things had been going well for a few months until a new wrinkle came into play.

For the last two months.I have been having a off and on nagging pain in my upper calf. This is happening on the opposite side of my hamstring injury. There was never a specific event that brought on this pain. I suspect it was brought on by a slightly altered "hamstring protecting" running form. I know I was putting more weight on my good leg when I first started back from my hamstring injury. Moral of the story, if you have to alter your form, it's probably too soon to start running again.

So far, I have tried a week off, ten days off, and now I am almost at two weeks off. Both times I tried to resume running, I would feel fine during my run, but hurt the next day. Today I plan on getting on the dreadmill and mostly walking with a few short runs thrown in. Both times I tried to resume running, I simply tried to jump right back in at the same pace, running a 4 min run/1 min walk. This time around, I am going to use my trusty injury recovery plan and basically start from scratch.

My plan, which I described in this post, is mostly based on this article from Running Times. This time, I may drag out the rebuilding period and more slowly return to longer running. When I returned to running after my hamstring injury, I was up to 6 miles within 2 weeks of returning to running. That was probably too quickly. As much as I would like to run a spring marathon, it is highly unlikely at this point. If I want to be strong and healthy enough to conquer an ironman at the end of the year, I need to properly rebuild this time.

I am still working on fine tuning my recovery plan, but it is looking like the following at this point (with a 5 - 10 minute walking warm-up). Any pain after the run will keep me at the current week's plan for an additional week. Any pain during the run (after I progress out of week 1) will have me drop back a week. If I am able to progress as planned, I should be ready for an April Half Ironman, any setbacks and I may scrap the early season half, or look at a May/June race

My tentative 18 week recovery plan:

WeekTotal Minutes/DistRunWalk
1
3 x 30
1
4
2
3 x 30
2
3
3-4
3 x 30
3
2
5-6
4 x 30
3
2
7-10
4x3041
11-12
3x30, 1x4541
13
3 x 30, 1 x 6041
14
3 x 30, 1 x 7541
15
3 x 30, 1 x 6041
16
3 x 30, 1 x 9041
17
3 x 30, 1 x 9041
18
3 x 30, 1 x 6041


As long as I stick to this plan and don't do anything stupid, I should be in good enough shape for the early season half and ready to start Ironman training mid year

I also received some exciting news yesterday that I can't wait to share. Stay tuned to find out.