If there's one thing I've learned since picking up my level of athletic activities this year, it's the fact that in order to be a good runner, you have to be a good overall athlete. In other words, simply eating well and doing not much else between runs is a BAD idea. This routine isn't helping me become a better runner, and it's creating injury scenarios.
As a result of poor cross-training, I have tendinitis above and below my left knee. Not acceptable. In order to properly condition myself for distance running on pavement and to continue to prepare myself for my first marathon in Huntington, WV, on November 10, I will need to focus on cross-training FIRST.
Lower body workout regimen, every day:
32 side-to-side shuffles, knees slightly bent
32 toe-touches
100 jumping jacks
32 squats
24 lunges
Upper body work (done at arbitrary times, like at work! Shh, don't tell anyone...)
100 pushups (sets of 20-30)
96 reps of varied upper body free weight exercises
60 crunches with legs raised and bent
32 butt-drops (full body exercise)
Doing all of these things should greatly increase my ability to run with less overall pain and stiffness, and without hurting myself. I will report back with the results. For one thing, I certainly hope to get in one more decent run before 11/10 if I can get my tendinitis to calm down. And it will have to be in about a week from today, as I do not want to run too close to the race.
Thursday, October 31, 2013
Tuesday, October 29, 2013
Training Run: GAP Trail, Homestead to Pittsburgh and Back
Objective:
In preparation for my first marathon on 11/10, I plan to run the Great Allegheny Passage trail from the Homestead Waterfront to Pittsburgh and back. If feeling good, I plan to take the Hot Metal Bridge over to the Eliza Furnace trail, run to the Allegheny County Jail, then back to the bridge and across to the South Side, where I'll run to Station Square before heading back to Homestead. If not taking the Hot Metal, I plan to run straight to Station Square and then back. Short route: 18 miles. Long Route: 22+ miles.
Result:
Bad news. Knee Tendonitis = DNF / 7 miles (half walking). Apparently my left leg was too stiff to be any good to me. I'd developed both patellar and quadriceps tendonitis around my left knee while going down hills on my 13-mile Penn Hills training run. It wasn't enough for me to foresee it bothering me on a flat run three days later. But boy did it ever. The pain / stiffness was noticeable right from the start, and it just got worse. I attempted to stretch, massage, pause, sit, crouch, and take walk breaks but nothing could shake it. It would re-manifest to the point of feeling like my knee was going to explode within the first 50 yards of a run. So after 3.5 miles, I simply turned around.
Remembering back to my dry land training in hockey preseason, the only real solution for tendonitis is rest. And it sucks, because all I've felt like I've done is rest. Once again, I have all kinds of energy that I can't use. I'll basically be forced to not run until marathon time and hope for the best. But all I know for the time being is that if I push now, it won't go away and/or get worse, and I really don't feel like walking 26.2 miles.
Conclusion:
To any further distance training on surfaces other than trail, I will have to run strictly on flats until my legs fully get the hang of many impacts that don't involve hills.
In preparation for my first marathon on 11/10, I plan to run the Great Allegheny Passage trail from the Homestead Waterfront to Pittsburgh and back. If feeling good, I plan to take the Hot Metal Bridge over to the Eliza Furnace trail, run to the Allegheny County Jail, then back to the bridge and across to the South Side, where I'll run to Station Square before heading back to Homestead. If not taking the Hot Metal, I plan to run straight to Station Square and then back. Short route: 18 miles. Long Route: 22+ miles.
Result:
Bad news. Knee Tendonitis = DNF / 7 miles (half walking). Apparently my left leg was too stiff to be any good to me. I'd developed both patellar and quadriceps tendonitis around my left knee while going down hills on my 13-mile Penn Hills training run. It wasn't enough for me to foresee it bothering me on a flat run three days later. But boy did it ever. The pain / stiffness was noticeable right from the start, and it just got worse. I attempted to stretch, massage, pause, sit, crouch, and take walk breaks but nothing could shake it. It would re-manifest to the point of feeling like my knee was going to explode within the first 50 yards of a run. So after 3.5 miles, I simply turned around.
Remembering back to my dry land training in hockey preseason, the only real solution for tendonitis is rest. And it sucks, because all I've felt like I've done is rest. Once again, I have all kinds of energy that I can't use. I'll basically be forced to not run until marathon time and hope for the best. But all I know for the time being is that if I push now, it won't go away and/or get worse, and I really don't feel like walking 26.2 miles.
Conclusion:
To any further distance training on surfaces other than trail, I will have to run strictly on flats until my legs fully get the hang of many impacts that don't involve hills.
Sunday, October 27, 2013
Training Run around Penn Hills (13.1 miles)
Goal:
Finish training for my first marathon at Marshall University to take place on November 10.
Preview:
Decided to work back into distance with my local loop that I start right from home.These hills around where I live are unforgiving. Quad and shin-punishing, to be sure. Ugh...
Having taken the last two weeks off to let my body continue to catch up to my training aspirations, and to attend the Columbus Marathon cheering on my girlfriend Emme who was running her first full, I was more than ready to get back out there.
The skies were fair and the temps were barely breaking 40. So I ate a healthy breakfast and tossed the only gel I could find in my pocket, geared up, and headed out with a 20 oz. water bottle.
Result:
13.1 miles, 2:18. Left foot felt great, and so did my joints for the most part. Breathing, hydration, and energy level was great. Ran a decent amount in the first 2/3 and felt pretty good. That's when the cramping started. My right upper quad began seizing up every 50 yards of running, and I was thus relegated to walking 100 after each 50 until I reached the end point. Also, my left shin had stiffened to the point where my knee was throbbing on every descent. It's ironic, because I have all this energy and can't seem to use it. I send the commands to my legs and they won't respond. I've tought myself to do other things over the years, and I WILL do this competitively, even if I have to beat myself into submission!
Conclusions: When I actually get on a flat course, I honestly expect to do a half in under 2 hours, simply because there just aren't hills on race courses like the ones where I live. Well, unless you're on a trail, and then it's not pavement or concrete, and even the best are slowed to 10+ minute miles. I'm not all that concerned about my joints and muscles in the long run.
Finish training for my first marathon at Marshall University to take place on November 10.
Preview:
Decided to work back into distance with my local loop that I start right from home.These hills around where I live are unforgiving. Quad and shin-punishing, to be sure. Ugh...
Having taken the last two weeks off to let my body continue to catch up to my training aspirations, and to attend the Columbus Marathon cheering on my girlfriend Emme who was running her first full, I was more than ready to get back out there.
The skies were fair and the temps were barely breaking 40. So I ate a healthy breakfast and tossed the only gel I could find in my pocket, geared up, and headed out with a 20 oz. water bottle.
Result:
13.1 miles, 2:18. Left foot felt great, and so did my joints for the most part. Breathing, hydration, and energy level was great. Ran a decent amount in the first 2/3 and felt pretty good. That's when the cramping started. My right upper quad began seizing up every 50 yards of running, and I was thus relegated to walking 100 after each 50 until I reached the end point. Also, my left shin had stiffened to the point where my knee was throbbing on every descent. It's ironic, because I have all this energy and can't seem to use it. I send the commands to my legs and they won't respond. I've tought myself to do other things over the years, and I WILL do this competitively, even if I have to beat myself into submission!
Conclusions: When I actually get on a flat course, I honestly expect to do a half in under 2 hours, simply because there just aren't hills on race courses like the ones where I live. Well, unless you're on a trail, and then it's not pavement or concrete, and even the best are slowed to 10+ minute miles. I'm not all that concerned about my joints and muscles in the long run.
Monday, October 14, 2013
Training Run: Bison Ridge Loop @ South Park
Preview:
I'm shooting for up to two laps on the Bison Ridge loop in South Park. This will be my first time running with my new Salomon Speedcross 3 shoes. Considering the weather looks iffy, and I just hiked nearly 10 miles yesterday, I might only be able to do one lap reasonably.
Then there's my left foot. No pain on yesterday's hike! Fingers crossed for today. Once again, I'm focusing on forefoot strength and form, with my left now mimicking my right as best I can. I'm also going to be careful on every step, since I'm coming to realize the importance of not beating myself up on longer runs.
Today, I will also run my RunKeeper app to get the exact mileage of my loop.
Result:
One loop, 7.7 miles, in 1:29. It rained. Not heavily, just enough to make it feel disgusting out. Shoes felt good, and once again, no pain! And I'm happy with my time, even plodding up the hills at a snail's pace with my hands pushing down on my quads/knees. It's going to be important to keep my leg muscles from getting too stiff, as too much pressure on my knees may be generated on descents as a result (antioxidants). Fueling's going to be an issue on trails, too. I've so-far "felt" that I need to consume one energy gel every three to five miles or so, to maintain top form. I also estimate I'll need to consume an additional 2-300 calories every 10 miles, e.g. Clif Bar or something of that sort. Do-able.
TIP: If you use Salomon Speedcross shoes, and you're worried about slipping, you should attempt to strike surfaces at a running speed, with the whole tread down. Otherwise, you'll probably slip. The shoe bottom could use a few more lugs, but that's neither here nor there at the moment.
I'm shooting for up to two laps on the Bison Ridge loop in South Park. This will be my first time running with my new Salomon Speedcross 3 shoes. Considering the weather looks iffy, and I just hiked nearly 10 miles yesterday, I might only be able to do one lap reasonably.
Then there's my left foot. No pain on yesterday's hike! Fingers crossed for today. Once again, I'm focusing on forefoot strength and form, with my left now mimicking my right as best I can. I'm also going to be careful on every step, since I'm coming to realize the importance of not beating myself up on longer runs.
Today, I will also run my RunKeeper app to get the exact mileage of my loop.
Result:
One loop, 7.7 miles, in 1:29. It rained. Not heavily, just enough to make it feel disgusting out. Shoes felt good, and once again, no pain! And I'm happy with my time, even plodding up the hills at a snail's pace with my hands pushing down on my quads/knees. It's going to be important to keep my leg muscles from getting too stiff, as too much pressure on my knees may be generated on descents as a result (antioxidants). Fueling's going to be an issue on trails, too. I've so-far "felt" that I need to consume one energy gel every three to five miles or so, to maintain top form. I also estimate I'll need to consume an additional 2-300 calories every 10 miles, e.g. Clif Bar or something of that sort. Do-able.
TIP: If you use Salomon Speedcross shoes, and you're worried about slipping, you should attempt to strike surfaces at a running speed, with the whole tread down. Otherwise, you'll probably slip. The shoe bottom could use a few more lugs, but that's neither here nor there at the moment.
Saturday, October 12, 2013
Rachel Carson Trail Training Hike: West End
Preview:
The Barb Peterson Memorial Hike series is a Fall training hike exercise for the 35-mile Rachel Carson Trail Challenge, which is to take place on June 22, 2014. Today's hike covers the west end of the trail, from Dorseyville to North Park.
I will use this exercise to both familiarize myself with the trail, work on my left foot strength, and break in my new Salomon Speedcross 3 trail racing shoes. In addition, I will make a monetary donation to the organizer(s) and get to know a few of them and the participants.
My eventual goal for the challenge is to finish in the top 30, with a total time of approximately 9 hours, give or take. I can maintain a 11:50 or so pace on trails with decent hills, and aim to stay under 14:00/mile on race day, taking into account those huge hills the Rachel is famous for.
Subsequent organized training hikes will not take place until next June, three weeks before the event. Consequently, I may do my own training hikes with cheat sheets to cover the other sections this Fall.
Result:
9.5 miles / 2:45 (hike). We had a nice group of a dozen people, who all appeared to be older than me. The pace setter in the lead group (forget her name) set a nice brisk one, and I followed her closely. She had done the full challenge several times so I was trusting her skill. Despite, we still managed to get lost once in someone's field and had to backtrack a couple hundred feet. Directly after the hike, I made notes on the trail, including trouble spots and places to potentially get lost. Although the west end of the Rachel is seemingly the "easiest", it is indeed raw, dangerous and slippery. There is a particularly dangerous section in Crouse Run Valley, which runs from Route 8 into Pine Creek Valley. For about 100 feet of linear distance, there is a one-foot wide section to traverse, laden with roots, with steep slopes on either side, the focus being a STRAIGHT DOWN 40+ foot drop into Crouse Run. In short, one false step and you're DEAD. Good thing is, there's nothing that says you can't use roads to bypass sections of the trail. For safety reasons I might be doing so on race day. And there'd be a bonus of cutting out four creek crossings in that valley, where you're literally IN the creek.
The Barb Peterson Memorial Hike series is a Fall training hike exercise for the 35-mile Rachel Carson Trail Challenge, which is to take place on June 22, 2014. Today's hike covers the west end of the trail, from Dorseyville to North Park.
I will use this exercise to both familiarize myself with the trail, work on my left foot strength, and break in my new Salomon Speedcross 3 trail racing shoes. In addition, I will make a monetary donation to the organizer(s) and get to know a few of them and the participants.
My eventual goal for the challenge is to finish in the top 30, with a total time of approximately 9 hours, give or take. I can maintain a 11:50 or so pace on trails with decent hills, and aim to stay under 14:00/mile on race day, taking into account those huge hills the Rachel is famous for.
Subsequent organized training hikes will not take place until next June, three weeks before the event. Consequently, I may do my own training hikes with cheat sheets to cover the other sections this Fall.
Result:
9.5 miles / 2:45 (hike). We had a nice group of a dozen people, who all appeared to be older than me. The pace setter in the lead group (forget her name) set a nice brisk one, and I followed her closely. She had done the full challenge several times so I was trusting her skill. Despite, we still managed to get lost once in someone's field and had to backtrack a couple hundred feet. Directly after the hike, I made notes on the trail, including trouble spots and places to potentially get lost. Although the west end of the Rachel is seemingly the "easiest", it is indeed raw, dangerous and slippery. There is a particularly dangerous section in Crouse Run Valley, which runs from Route 8 into Pine Creek Valley. For about 100 feet of linear distance, there is a one-foot wide section to traverse, laden with roots, with steep slopes on either side, the focus being a STRAIGHT DOWN 40+ foot drop into Crouse Run. In short, one false step and you're DEAD. Good thing is, there's nothing that says you can't use roads to bypass sections of the trail. For safety reasons I might be doing so on race day. And there'd be a bonus of cutting out four creek crossings in that valley, where you're literally IN the creek.
Thursday, October 10, 2013
Training Run: 25 miles on North Park loop
Preview:
In summary, having built up some strength running hills in my first couple of trail runs over the last month, I should be able to negotiate all five laps without much difficulty, which is my main goal. One month from today, I will run my first race ever, which will be the full Marshall Marathon in WV. And although I prefer off-road running, the best western PA ultrarunners eat marathons for breakfast, so to speak. The proof's in the pudding, so I'm just following suit!
Result: DNF 5 miles / 50 mins. Decided to call it quits early as I could feel the 2nd metatarsal overload coming back in my left foot. I've decided to go back to the drawing board, as I've noticed my left foot is under-strengthened compared to my right. I will augment my style to match and see if it helps. Otherwise, I can expect this problem to continue.
Sunday, October 6, 2013
Training Run: 21 miles on Bison Ridge trail @ South Park
Preview:
The mostly unknown and highly underrated Bison Ridge trail in South Park, Allegheny County, is over six miles in length with varying terrain that can easily prepare you for any ultramarathon event east of the Mississippi. Mud pits, undulating shaded and sunny areas, logs, washouts, creeks, foot bridges, straight-ups/downs and a few switchbacks make it top-notch.
Step one at Bison Ridge is learning to navigate it. You'll need to give yourself about a half day to find all the blazes, as the trail takes breaks at various road crossings and clearings, sometimes resuming in obscure locations that can't be immediately seen until you're within 20 feet or so. Then, once you've navigated the whole trail, you'll need to do the trail going one direction a few times before reversing, as parts of it can look unfamiliar from different angles. In other words, you can find yourself going down a satellite or dead-end trail which wastes part of your original plan.
To make each lap seven miles, I decided to utilize about 7/8 of Bison Ridge itself, plus the use of 4/5 of the Maple Spring loop, a short paved trail that cuts through the middle of the park.
Result:
Thirteen miles in 2:25 (DNF - Haha). Not a cop-out, but I partially blame my inadequate Asics Gel Venture 3's, which are great shoes, but not fully adequate or competitive. Needless to say I suddenly became disabled with 2nd metatarsal overload in my left foot near the end of lap one, and eventually had to retire after one and two-thirds laps of the three I'd intended to do. I've had problems with my left foot since spraining it in late August, in an area of the outer midfoot which is right overtop of a plantar wart I've had for almost 10 years. It's fast getting time to have it taken care of, if I intend to run high miles without getting struck down by these bone alignment issues.
The mostly unknown and highly underrated Bison Ridge trail in South Park, Allegheny County, is over six miles in length with varying terrain that can easily prepare you for any ultramarathon event east of the Mississippi. Mud pits, undulating shaded and sunny areas, logs, washouts, creeks, foot bridges, straight-ups/downs and a few switchbacks make it top-notch.
Step one at Bison Ridge is learning to navigate it. You'll need to give yourself about a half day to find all the blazes, as the trail takes breaks at various road crossings and clearings, sometimes resuming in obscure locations that can't be immediately seen until you're within 20 feet or so. Then, once you've navigated the whole trail, you'll need to do the trail going one direction a few times before reversing, as parts of it can look unfamiliar from different angles. In other words, you can find yourself going down a satellite or dead-end trail which wastes part of your original plan.
To make each lap seven miles, I decided to utilize about 7/8 of Bison Ridge itself, plus the use of 4/5 of the Maple Spring loop, a short paved trail that cuts through the middle of the park.
Result:
Thirteen miles in 2:25 (DNF - Haha). Not a cop-out, but I partially blame my inadequate Asics Gel Venture 3's, which are great shoes, but not fully adequate or competitive. Needless to say I suddenly became disabled with 2nd metatarsal overload in my left foot near the end of lap one, and eventually had to retire after one and two-thirds laps of the three I'd intended to do. I've had problems with my left foot since spraining it in late August, in an area of the outer midfoot which is right overtop of a plantar wart I've had for almost 10 years. It's fast getting time to have it taken care of, if I intend to run high miles without getting struck down by these bone alignment issues.
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