Monday, June 22nd
4M progressive - 2M easy, 1 moderate, 1 hard. [MVCC, Lunar Glide, DP 69.1, H 76%, T 77] Average pace was 8:20. 9:16, 9:00, 7:37, 7:27. Had a crummy night of sleep, allergies were bugging me, it was windy and hot outside... Let's just say I didn't set myself up for a good run mentally today. Did a 2' jog to wake up, drills, then got started. First 3 loops were clockwise on my .88M loop, turned around before the 4th mile thinking I'd been running the direction that had more uphill portions... Wrong!! :) The counter-clockwise direction was primarily into strong winds and was much more uphill than downhill. Poor choice on my part. Had to work on that last mile and still only dropped 10 seconds from the one before it. Oh well. 2 miles easy, then two cutting down... in the books. Left shin bugging me and both hamstring tendons bugging me. Chiropractor today, CES appointment tomorrow.
T25 Beta Core
T25 Alpha Speed
Chiropractor Appointment (dry needling on hip flexors and left shin, deep hip flexor stretch, vibe plate)
Tuesday, June 23rd
Rest day (Planned to do some T25, but I felt like trash all day so I took a full day of rest instead. Went to bed before 8:00!)
Wednesday, June 24th
4M easy + 2 strides. [MVCC, Stinson, DP 73, H 79%, T 80.1] Average pace was 8:41. 8:52, 8:40, 8:33, 8:36. I started the run faster than I have been since I ran it with Jake, so that mile felt a bit uncomfortable, but for the second and third mile, my breathing was under control and I felt decent (legs are still heavy). I rolled my ankle on the last mile and after that I started struggling again. Up to that point, the last mile decent as well. Hamstring tendons and left shin are still my main/only aches.
T25 Alpha Cardio
T25 Beta Total Body
Thursday, June 25th
4M progressive - 2M easy, 1M moderate, 1M hard. [Track, Lunar Glide, DP 71.4, H 88%, T 75.2] Average pace was 8:08. 9:05, 8:50, 7:35, 7:03. I learned two things on today's run. One, I think 8:50s to 9:10s is truly my easy pace right now (at least in our current weather). I jogged for a good 15 minutes prior to starting this run, but when I finished my "easy effort" miles, I still wound up with those splits. They did not feel too easy, either. Two, I haven't quite learned moderate effort level yet. I know easy and I know hard, so I've been running easy, easy, hard, hard with extra digging. Today's third mile is honestly what I should be running for my last mile, given that the last mile should be around tempo effort. I just haven't found that "in-between" effort so I'm left with no option but to dig deep if I want to cut down on that final mile. At any rate, pains were about the same today. Still only dealing with the left shin and both hamstring tendons.
Friday, June 26th
Rest day
Chiropractor Appointment
Saturday, June 27th
4M easy + 2 strides. [MVCC, Stinson, DP 73, H 88%, T 77] Forgot my garmin, so I just ran 35 minutes. I rolled my ankle and felt it pretty bad mid shin on the outside, but I was still able to finish the run. Did my two strides, but they felt forced and awkward. Starting a strength plan next week - 2 days in the gym, 3 days of T25 videos.
Sunday, June 28th
6M easy. 9:08, 8:38, 8:35, 8:25, 8:06, 8:01. [WRL, Stinson, DP 73, H 88%, T 77] Average pace was 8:29. Finally a run that truly felt easy! I have been calling my daily runs "easy", but they have not been feeling easy. Today's run finally felt like a true easy run! For some reason it felt very cool, but it was only a couple degrees cooler than usual. I think it was less humid. At any rate, I was worried my splits would be 9:30's today because it felt so relaxed during the run! My hamstring tendons are a major problem still though, as are my shins (both of them now). Back to the chiropractor tomorrow, so hopefully they can help!
6.13.2015
Week 1 (22M - 3:08 running, 1:40 x-training)
Switching from minutes to miles, adding some quality, adding some mileage, and adding some structure to the cross training. Hoping my CES friend and chiropractor friends can help me kick this upper hamstring mess to the curb.
Monday, June 15th
4 miles progressive - 2 miles easy, 1 moderate, 1 hard. [MVCC, Lunar Glide, DP 72, H 84%, T 77] Average pace was 8:28. 9:10, 8:55, 8:13, 7:35. Ran on a hilly grass loop at MVCC. Windy this morning and I was super stiff on the first two miles, but after that things got a little better. Wore my lunar glides instead of my Hoka's. Heels still hurt some and upper hamstring tendons are the same. Nothing is getting worse though!
T25 Cardio
Tuesday, June 16th
T25 Core + T25 Speed
Wednesday, June 17th
4 miles easy+ 2 strides. [Treadmill, Stinson]. Average pace was 8:21. 8:34, 8:23, 8:15, 8:10. Ran on the treadmill because it was pouring outside. Lots of pains from the hips down, but it was all joints or tendons/ ligaments. No bones. :) I felt good aerobically.
T25 Total Body
Epsom salt soak
Thursday, June 18th
4 miles progressive (2 miles easy, 1 moderate, 1 hard) + 2 strides. [Track, Stinson, DP 69.1, H 84%, T 74.3] Average pace was 8:24. 9:11, 8:52, 8:18, 7:18. I did a full warm up before my run today thinking that would help my first mile some. Nope! Haha! I actually felt really good on it though... I didn't feel stiff and I felt like I was running a normal pace. The good news is that I was still able to bring the pace down on the moderate and hard miles. Strides felt much better this time. I like my Adidas flats way more than my Nike ones.
Dry needling therapy at the Chiropractor
Friday, June 19th
Rest day
Saturday, June 20th
4 miles easy + 2 strides. [MVCC, Stinson, DP 72, H 79%, T 79] Average pace was 8:46. 9:15, 8:54, 8:29, 8:23. Felt like I was breathing through saran wrap today. Seriously... If you ran beside me on my last mile, you would have thought I was doing a tempo run based on my breathing. Hamstring tendons felt a little better after Thursday's needle treatment, but they still hurt. Strides were on a slight incline; 21 seconds each at about 5:25 pace.
Sunday, June 21st
6 miles. [WRL, Stinson, DP 69.1, H 76%, T 77] Average pace was 8:43. 9:10, 9:00, 9:06, 8:26, 8:23, 8:13. Felt absolutely terrible running out. Not from breathing.. from dizziness and leg fatigue. I felt so light headed and my legs felt like it took everything in me to move them. Hamstring tendons still hurt, as does left shin. Stopped for about a minute after the second mile to see if I could pass the dizziness; didn't work, but once I turned around at the 3 mile mark, things improved a little.
Monday, June 15th
4 miles progressive - 2 miles easy, 1 moderate, 1 hard. [MVCC, Lunar Glide, DP 72, H 84%, T 77] Average pace was 8:28. 9:10, 8:55, 8:13, 7:35. Ran on a hilly grass loop at MVCC. Windy this morning and I was super stiff on the first two miles, but after that things got a little better. Wore my lunar glides instead of my Hoka's. Heels still hurt some and upper hamstring tendons are the same. Nothing is getting worse though!
T25 Cardio
Tuesday, June 16th
T25 Core + T25 Speed
Wednesday, June 17th
4 miles easy
T25 Total Body
Epsom salt soak
Thursday, June 18th
4 miles progressive (2 miles easy, 1 moderate, 1 hard) + 2 strides. [Track, Stinson, DP 69.1, H 84%, T 74.3] Average pace was 8:24. 9:11, 8:52, 8:18, 7:18. I did a full warm up before my run today thinking that would help my first mile some. Nope! Haha! I actually felt really good on it though... I didn't feel stiff and I felt like I was running a normal pace. The good news is that I was still able to bring the pace down on the moderate and hard miles. Strides felt much better this time. I like my Adidas flats way more than my Nike ones.
Dry needling therapy at the Chiropractor
Friday, June 19th
Rest day
Saturday, June 20th
4 miles easy + 2 strides. [MVCC, Stinson, DP 72, H 79%, T 79] Average pace was 8:46. 9:15, 8:54, 8:29, 8:23. Felt like I was breathing through saran wrap today. Seriously... If you ran beside me on my last mile, you would have thought I was doing a tempo run based on my breathing. Hamstring tendons felt a little better after Thursday's needle treatment, but they still hurt. Strides were on a slight incline; 21 seconds each at about 5:25 pace.
Sunday, June 21st
6 miles. [WRL, Stinson, DP 69.1, H 76%, T 77] Average pace was 8:43. 9:10, 9:00, 9:06, 8:26, 8:23, 8:13. Felt absolutely terrible running out. Not from breathing.. from dizziness and leg fatigue. I felt so light headed and my legs felt like it took everything in me to move them. Hamstring tendons still hurt, as does left shin. Stopped for about a minute after the second mile to see if I could pass the dizziness; didn't work, but once I turned around at the 3 mile mark, things improved a little.
I owe myself an apology
From April 19th, 2010 up until February 28th, 2015, I recorded every single day of my training on this blog. I was nineteen days short of four consecutive years... That would have been 1,461 straight days!! Unfortunately, this cycle of injuries finally took its toll on me and I just fell away from all of my old habits.
So... to quickly catch you (and mostly my future self) up on what's happened these last two and half months, I'll write a short summary for each month. :)
April 2015 - A very slow, conservative return. I ran 4 to 5 days each week, never more than three days in a row. I started with 15 minute runs and progressed to 20 minutes, never broke 20 minutes during the month of April. I also started T25 workout videos; I followed the low-impact versions of all exercises and did not have any problems.
May 2015 - Still only 4 to 5 runs per week. Started with 25 minute runs, progressed to 30 minutes, then 35, then a handful of 40 minute easy runs on the last week of May. I also had two runs with the last five minutes uptempo and those were just under 7:00 pace. The uptempo portions are my only timed/measured runs so far.
June 2015 - Started with a full week off of running... My upper hamstring tendons have been bothering me since January, but it got to be way too much. Saw my therapist and she said I was out of alignment and my SI joint was messed up, so we worked on those. Started back this last week with some 25 to 30 minute runs. Still have the tension, but not nearly as bad as at the beginning of June.
I'll pick up with my normal training log this coming week!
So... to quickly catch you (and mostly my future self) up on what's happened these last two and half months, I'll write a short summary for each month. :)
April 2015 - A very slow, conservative return. I ran 4 to 5 days each week, never more than three days in a row. I started with 15 minute runs and progressed to 20 minutes, never broke 20 minutes during the month of April. I also started T25 workout videos; I followed the low-impact versions of all exercises and did not have any problems.
May 2015 - Still only 4 to 5 runs per week. Started with 25 minute runs, progressed to 30 minutes, then 35, then a handful of 40 minute easy runs on the last week of May. I also had two runs with the last five minutes uptempo and those were just under 7:00 pace. The uptempo portions are my only timed/measured runs so far.
June 2015 - Started with a full week off of running... My upper hamstring tendons have been bothering me since January, but it got to be way too much. Saw my therapist and she said I was out of alignment and my SI joint was messed up, so we worked on those. Started back this last week with some 25 to 30 minute runs. Still have the tension, but not nearly as bad as at the beginning of June.
I'll pick up with my normal training log this coming week!
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