Training Log - Day 71

After resting my calf for 5 days, I attempted a run...19 minutes at HR of 155. Right calf started to tighten up so I stopped and walked home. I will stretch and ice tonight and hit trail tomorrow. It does feels much better than last week...I am just being very cautious!

Brian, I wish I had the words to encourage you. I know how frustrating a layoff can be and hoping for your recovery...soon.

Update

After just a short run following significant rest, my hip flexor is still feeling the effects 3 days later. I'm honestly getting very frustrated and concerned that I won't have time to get into the shape required for such a challenging undertaking. Unless I get the hip all the way back to health, I think I'm only pushing myself further away from being ready. That means more rest, anti-inflammatories and ice. I'm confident in running the race distance, but combined with the altitude and climbs, we've really got to be ready. The lack of oxygen is the biggest obstacle and I'm not sure how to prepare for it, living near sea-level. Sitting out quality training time certainly doesn't help.

T Minus 135 Days

Unfortunately the "rest" will continue.

I woke this morning to a stiff and sore left hip flexor, a result of ill effects from running again yesterday. After taking several weeks off with only a few small runs mixed in, I'm sad to say that I'm still not ready to train as I need to. It seems that rather than growing in my conditioning, the only thing growing is my hair.

T Minus 136 Days

I've been forced to rest my hip for almost a month now and I'm getting really concerned about the situation. I  need to focus on conditioning, not rest. I feel pretty good and think it's about time to get into the groove once more. I forgot to weigh myself and such this morning, but I'll catch up on that tonight.

Time of Day - 11:55 AM
Weather - 60°, winds gusting to 17 MPH
Route - Bogata loop
Distance - Unknown
Pace - Slow
Duration - About 17 minutes running; 4 walking after
Average HR - Unknown
Cross training - Later
iPod - Kings of Leon


It's been a while and it felt like it. I was generally stiff as I started, but I became more loose as I went. This included my hip flexor. It felt like strength had been restored so running wasn't an issue but there was a certain amount of soreness. This faded and then returned near the end, so I cooled my engines and walked it off. I'm trying to ease back without hurting myself. Tomorrow will be the test, but my hip is already tightening. I want to be encouraged but I'm not yet sure I have reason to be.

T Minus 146 Days

Today the Rock 'n' Roll 1/2 Marathon took place in Dallas. The weather was really nice for running (upper 40's to low 50's, light misty sprinkling rain) but not so much for spectating. Unfortunately I had to do the later as I was unable to participate. My hip flexor is still a problem and rather than push it too much too soon, I've got to be patient and rest it more. It's discouraging but I've got August in mind.

T Minus 150 Days

Time to give the hip a try. All feels well getting up and around today, so I'm hoping for success. I plan on not pushing it, but easing back. If all goes well, I should be ready for the 1/2 marathon this weekend.

Time of Day - 11:45 AM
Weather - Warm, upper 70's
Route - Bogata loop
Distance - Not sure
Pace - Slow
Duration - About 20 minutes
Cross training - 5 minutes
iPod - Steely Dan, "Aja"; still one of the best
Comments - Extremely disappointing run. My hip flexor was really tight even though I've been doing extra stretching and have had to endure an extended rest period. My intent was to take it somewhat easy and I had no choice but to do so. I'm going to see how it feels tomorrow and try to run a bit more, but if the situation hasn't improved, I'm thinking it might be foolish to force the 1/2 this weekend. I've got to think of the end game which is the TRR. I just better get healed so I can train or its going to be really bad.

T Minus 153 Days

It's Sunday and I'm still hurting in my left hip flexor. I'm disturbed by this but I'm going to try to run on it tomorrow. I've taken so much time off already I'd rather not have to take any more.

Regardless of my success tomorrow, I'm running in the Dallas Rock 'n' Roll 1/2 Marathon next Sunday. I've got to give it a shot at least. I not worried about the distance as I've run over 13 miles in training, I'm just concerned about the hip. The course is flat and fast, and there are bands at every mile marker. The main show at the finish is Bret Michaels of Poison. Oh boy.

http://dallas.competitor.com/

Dash Down Greenville and Catching Up

I've not posted for several days so now is the time to catch up. It's been a bit discouraging with my continued hip problem as going backwards in fitness is not something I can afford. Taking additional time off in an attempt to heal a potentially chronic issue is not something I want to do, but I feel compelled to do it anyway. As Willie and I both know, patience is not my strong suit.

T Minus 161 Days

A beautiful Saturday! Although I hadn't trained in about a week, I'd made plans to run with the family in the Dash Down Greenville 5K, so I had to give it a try. There we 7 thousand participants and many wore St. Patrick's Day themed costume. My initial steps were sore and choppy as the hip was not cooperating. After a bit it loosened some and I completed a rather leisurely 5K in about 25 minutes, about an 8 minute mile pace in the crowd. It was slow going but we all had fun. Everyone finished well, I ran into my nephew, Matthew, and saw a few friends along the way.

My main concern was not injuring myself further. All seemed fine until Sunday, when my hip was more sore and stiff and I was somewhat gimpy. This is definitely an event that I want to do again when I'm at full health.

A parade down Greenville Avenue followed the run, complete with bands, floats and food.  It was a great time.

T-165 Days

Yesterdays hip flexor injury is no better today. After researching the issue a bit, the best response is to rest it. This is a problem that can become chronic if not allowed to fully heal. I'm bummed.

The hip flexors are a group of skeletal muscles that act to flex or bend the femur (thigh bone) onto the lumbo-pelvic complex, i.e., pull the knee upward. A strain is generally defined as damage to the hip flexor muscle due to over-stretching or tearing the muscle tissue. The symptoms may vary from mild to severe depending on the severity of the damage. The hip flexors looks like this:

To avoid this injury going forward, there are specific stretching techniques for this area. Below is an effective stretch which is commonly used for the muscles at the front of the hip including the flexors. The other Quadricep muscles (top of the thigh) can be included if you reach back and lift the foot off the floor.

Stretching Technique

• Kneel with one knee on the floor and the other foot in front with the knee bent
• Push your hips forwards and keep the back upright
• Hold for between 10 and 30 seconds

I'm hoping a little rest will get me through this quickly.

Information on this and many other sports injuries, including rehabilitation techniques, can be found here:
http://www.sportsinjuryclinic.net/

T-171 Days

After some travel and a gimpy right knee, I was able to get back to training today. The upper portion of my right knee was very sore following my last long run. I was excited to run again, hoping that I'd no longer be sore or injure myself further.

It was a struggle. My upper body was tight and my calves were heavy. Initially my knee felt fine, but after several miles my knee started to feel sore again. To counter that, I cut my route down a little and didn't push it.

Time of Day - 12:15 PM
Weather - Clear, 63°, breezy
Route - Bogata out and back
Distance - About 5.5
Pace - Slow/Medium
Duration - 47 minutes
Average HR - Unknown
Cross training - Later tonight, core work
iPod - Gregg Allman, "Low Country Blues"
Comments - Tough run but I made it through. It actually felt pretty good once completed. Tomorrow hopefully my knee won't make me pay.

Shoulder Update

Diagnosis is an overstretched, possibly frayed (but not torn) subscapularis which is one of the four muscles collectively call the rotator cuff. Due to the fact that I have some decent strength in the shoulder PT is not recommended for now. The regiment will be ibuprofen 3x per day for inflamation and icing in the evening. I'm to take it easy with the pushups and not attempt overhead motions with this arm. Reevaluate in two weeks. As long as my shoulder allows, I'm good to run! I'm feeling much, much better and plan to hit the road on Saturday. Considering how I felt Monday night this is amazing news.

Run, Willie, Run!

Shoulder Update

A miserable night as I couldn't get relief from the shoulder ache. Stayed home today and will see about tomorrow. No running this week unless I get some serious relief. It's tough to be sidelined for a non-running injury...pray it is short term.

Shoulder Update

Shoulder is very, very sore...caused me to sleep poorly last night and ached most of today. Doctor appointment scheduled for Thursday. I'm hoping its a minor issue but, right now, doesn't feel like it. I'm not a happy camper!

Training Log - Day 21

Finally...I'm back! It has been an extremely frustrating 8 weeks. My calf injury was much more severe than I thought as I was literally unable to run any sustained distance. I feel like I'm starting over and have lost the mental edge from starting early. With that said...time to move forward.

Today I ran 5.5 miles in approximately 55 minutes. I kept waiting for my calf to tighten up but it didn't...whew! I certainly didn't feel strong throughout the run but that will come back soon. This week I plan to get some help with a formalized training plan and then get started. As Brian stated...Game On! Brian, I'm glad to see you back!

Run, Willie, Run!

Training Log - Day 20

My first real injury from training occured today. I felt great and wanted to push myself a little more so I picked up the pace. My intent was to run 6 miles but stopped at 5.5 miles due to my left calf. It Feels like I have strained or pulled a muscle and will probably be limping around for awhile.

Time of Day - 12:30
Weather - beautiful day in 40's and sunny; wind from NE
Route - St Vrain Greenway to Quicksilver Road
Distance 5.5 miles (stopped short)
Pace - Moderate
Time - 46 minutes
iPod - Earth, Wind, & Fire
Comments - strained left calf. Felt it at very end of run...probably pushed too hard as this calf has been bothering me lately. Will not worry about getting back out until seems completely healed.

Run, Willie Run!