Saturday, March 5, 2011
Easter Comes Early! ....to my yard
Sloglolly
3/5 run 74 mins on Loblolly Trail @ Umstead in MT101's with left foot taped and socks ;-)
HR avg 167 max 179
I tried to keep my heart rate in the lower zones on this run and I did a good job for about the first 10 mins. I think I must have hit an incline about this point and things kind of went downhill or rather uphill from there! I ran out to the gate past the park boundary, took a bio-break and started my return. I found I really like this trail, even though it seemed to be exceptionally challenging, with a lot of long, slow climbs and downhills. I felt more isolated on it and I think this is part of what I enjoy the most about trails. The feeling of being in the woods, without civilization intruding. It was good to get in some decent mileage after over a week. My legs were already stiff and sore from squatting on friday but they held together well enough. I hit a few walls here and there but worked through them pretty well. I'll blame the squats for my mediocre performance ;-)
My joints felt better after the run than they have in awhile and I'm wondering if this could be the SAM-e working its magic. I'm going to wait a few days before I pass judgment. It would be nice to not already be in pain before lifting on Monday. I was rushing to get home for work, so this could also have something to do with it. My plan for Tuesday, if I'm healed, are some 400m repeats on the ATT (American Tobacco Trail) soft side. I hate running flats, but I have to do something to improve my speed, if I want a chance at hanging with the wife once she settles in.
HR avg 167 max 179
I tried to keep my heart rate in the lower zones on this run and I did a good job for about the first 10 mins. I think I must have hit an incline about this point and things kind of went downhill or rather uphill from there! I ran out to the gate past the park boundary, took a bio-break and started my return. I found I really like this trail, even though it seemed to be exceptionally challenging, with a lot of long, slow climbs and downhills. I felt more isolated on it and I think this is part of what I enjoy the most about trails. The feeling of being in the woods, without civilization intruding. It was good to get in some decent mileage after over a week. My legs were already stiff and sore from squatting on friday but they held together well enough. I hit a few walls here and there but worked through them pretty well. I'll blame the squats for my mediocre performance ;-)
My joints felt better after the run than they have in awhile and I'm wondering if this could be the SAM-e working its magic. I'm going to wait a few days before I pass judgment. It would be nice to not already be in pain before lifting on Monday. I was rushing to get home for work, so this could also have something to do with it. My plan for Tuesday, if I'm healed, are some 400m repeats on the ATT (American Tobacco Trail) soft side. I hate running flats, but I have to do something to improve my speed, if I want a chance at hanging with the wife once she settles in.
Squat madness
3/4 lift 5x185,205,225,245,270 plus 3xpull-ups bw+50lb kettlebell, curls and rotator cuff band work
I still don't understand how my body has never recovered it's squatting ability, but here I sit struggling with 270lbs for 5 reps. I guess it's just slow to recover, but it seems like my deadlift is nearly back to pre-injury levels while my squats continue to lag. I'm not sure if the running is partially to blame. My back is definitely a weak link on the squats. I've never felt the core stability I had before my back injury. I'm not even sure if I can do bent-over rows now. I would like to try adding them and some heavy good-mornings. Today I was pressed for time with my work schedule so I wasn't able to add anything to the routine.
My left shoulder doesn't seem to be improving at all. I'm adding in more rotator cuff work, as I know I haven't been doing enough. I just hope I didn't tear anything. If things don't get better in the next week or two, I'm scheduling an appointment with the orthopedist.
I still don't understand how my body has never recovered it's squatting ability, but here I sit struggling with 270lbs for 5 reps. I guess it's just slow to recover, but it seems like my deadlift is nearly back to pre-injury levels while my squats continue to lag. I'm not sure if the running is partially to blame. My back is definitely a weak link on the squats. I've never felt the core stability I had before my back injury. I'm not even sure if I can do bent-over rows now. I would like to try adding them and some heavy good-mornings. Today I was pressed for time with my work schedule so I wasn't able to add anything to the routine.
My left shoulder doesn't seem to be improving at all. I'm adding in more rotator cuff work, as I know I haven't been doing enough. I just hope I didn't tear anything. If things don't get better in the next week or two, I'm scheduling an appointment with the orthopedist.
Thursday, March 3, 2011
ROCK STOP™ is for sissies!
3/3 run 26 mins one loop of Sal's Branch @ Umstead in New Balance Trail Minimus (MT10) no socks no tape
HR avg 169 max 183
Today was my first run in the MT10 aka New Balance Trail Minimus. I put in about 2.6 miles on one of my favorite trails, Sal's Branch. This is a shorter trail with rolling elevation changes and some roots and rocky areas. The sides of my big toes started to rub enough toward the end that I would probably be in bad shape if I had gone another half mile. I also had some rubbing on the back of my right heel. I'm going to wear a pair of my Injinji socks next time and see if this will cut down on some of the hot spots. I'd like to be able to go without socks, but I don't want blisters either. Otherwise things went pretty well, except for the rock or root I must have stomped on. Overall pretty good protection for the number of other roots and rocks I did step on, including the portion by the lake that is like a giant rock driveway on a downhill slope into a hairpin turn. I think it was around this portion of the trail that one made it's way through, creating the photo op above. Compared to the MT101, I could definitely feel the whole shoe and especially the forefoot flexing and spreading around me as I would plant my foot on each step. It was a very different feeling, especially on the downhills at first kind of scary but I never had any slipping issues. I'll do my long run in my MT101's on Saturday and use the MT10 again for my track repeats on Tuesday.
HR avg 169 max 183
Wednesday, March 2, 2011
New Balance Minimus Trail First Impressions
I am digging these...alot. Now the big question? Are all the things I hate about VFF's fixed in the NB minimus trail?
Things I have never liked about my Vibram Five Fingers KSO Trek:
1. The individual toes
Ok, I like the idea in theory, but in reality my toes curve in and they vary in length. I find VFF's make my feet feel like I'm wearing five little toe speculums pushing them all in various directions. Then there is the issue with sizing. I find I buy one size and half my toes are smashed into the ends while the other half are flopping around.
2. Seams
When I've gone to look at VFF's, I'll try on multiple pairs in the same size as every pair has slightly different seams and pressure points. My current pair have a seam in the pinky toe on the left shoe only that drives me nuts even in socks and there is the issue with the hot spot I always get on the inside of both my big toes (feels like a lump in both shoes).
3. Arch & Stability
Ok, I understand the whole point is to have as little support as possible, but I find VFF's feel less stable than my bare feet. I think this is in part due to the slightly rounded profile of the outsole. I spend A LOT of time barefoot. I do all my weight lifting except olympic lifts barefoot and I've done all my various yoga, MMA and crossfit training barefoot. I spend all my time indoors barefoot, as well.
4. Comfort
I have never felt comfortable in a pair of VFF's. I've worn them for runs and walks of various distances but they have never felt comfortable to me. I could never wear them for more than a couple of hours. A pair in a larger size will feel like they are sliding around causing hot spots and a pair in a smaller size will rub some of my toes raw.
So does the New Balance Minimus Trail resolve any of these issues?
I am happy to report my initial impressions are very favorable. I can't speak about running until I do some but a few right off the bat impressions. No individual toes, ok, this is good for someone with curved funky toes like me. The interior feels smooth and seamless. I think I can actually wear these sockless without issues (something which I have never successfully done in a pair of VFF's). They have a pronounced feeling of medial stability and arch support. I actually really like this feeling in such a light and flexible shoe. They have a tight rubberize strap that wraps the widest portion of the forefoot and feels very snug upon first putting them on, but this is to prevent sliding forward in the shoe on downhills and seems to have quite a bit of give. It reminds of the feeling of having my foot taped. I'm really excited to try these out on the run. My plan for tomorrow is either track repeats or a short tempo run in them. I'm also very curious to see what level of under foot protection they offer against rocks and the like. I know they lack the rock plate of my current favorite shoe, the New Balance MT101. I expect to have a full review and comparison between the New Balance Minimus, MT101 and Vibram FiveFinger KSO Trek in the next week. Here's a shot of the trio:
Who wants to do 10 sets of deadlifts and power cleans?
3/2 lift power clean 5x200 deadlift 5x375
How do you tell if your deadlift form is correct? Look for the blood on your shins! Note the New Balance Minimus Trail in the photos Initial impressions and review to come in the next few days, and no, I do not wear them for lifting...
Today went pretty well. I had some trouble getting my left foot out with the heavier cleans and I think this is because I'm getting a weak pull due to my left middle back soreness. Deadlifts went well, moved up another 5lbs. My training partner decided to do some calculations and looks like we move almost 8,000lbs over 5 sets of 5 reps on the deadlift alone. When you look back at some of our earlier numbers, this is a TON of increased volume as we have tightened up the weight on all sets (255,275,315,345,375 for me). Compared to when we used to start with 155 or even 135...
I've been taking 400mg of SAM-e every morning for the last few days, it's hard to say if it's helping as I still haven't run in over a week now. My plan is to hit the woods on Thursday. I've setup some track repeats on my watch and my plan is to do track repeats on ATT (American Tobacco Trail) soft side on Tuesdays, a shorter tempo run at Umstead on Thursdays and keep my long run for Saturdays.
How do you tell if your deadlift form is correct? Look for the blood on your shins! Note the New Balance Minimus Trail in the photos Initial impressions and review to come in the next few days, and no, I do not wear them for lifting...
Today went pretty well. I had some trouble getting my left foot out with the heavier cleans and I think this is because I'm getting a weak pull due to my left middle back soreness. Deadlifts went well, moved up another 5lbs. My training partner decided to do some calculations and looks like we move almost 8,000lbs over 5 sets of 5 reps on the deadlift alone. When you look back at some of our earlier numbers, this is a TON of increased volume as we have tightened up the weight on all sets (255,275,315,345,375 for me). Compared to when we used to start with 155 or even 135...
I've been taking 400mg of SAM-e every morning for the last few days, it's hard to say if it's helping as I still haven't run in over a week now. My plan is to hit the woods on Thursday. I've setup some track repeats on my watch and my plan is to do track repeats on ATT (American Tobacco Trail) soft side on Tuesdays, a shorter tempo run at Umstead on Thursdays and keep my long run for Saturdays.
Tuesday, March 1, 2011
Shoulder Therapy aka self medication
2/28 lift box squat 5x295 plus snatches 3x70,80,100 (r side) 3x70,70 (l side) pull-ups with 50lb kb and 80lb kb swings
Still resting the left shoulder this week. A marked improvement on the previous 5x5 week, as I did my this same top weight in a 3+2 rep fashion. The dumbell snatches were fine, but going heavy on the right side only is starting to tweak the left side of my back. I think I tweaked it on the barbell snatches on Friday when I missed a rep. Didn't run this weekend at all. I'm not sure if this is for better or worse. I realized I had been feeling very lethargic and tired this past week. Hopefully I can get it together going forward. I'm not sure if it's related to nutrition or over-training. Nutritionally, I tend to under eat and skip meals unless I watch myself. I also have a tendency to eat too little protein and vegetables. I'm going to get back to eating my regular breakfasts, lunches and dinners to see if this will help me feel better. I think my work schedule is also causing some problems. I work nights two days a week and sometimes the hours can run long and this completely screws up my natural sleeping schedule. That's part of why I'm up at 4am writing a blog post. I went to bed around 11 but woke up after 3 and can't get back to sleep. Monday nights are the worst, as this is my first "regular" night after working two night shifts back to back.
In an attempt to calm the constant ache in my knees I'm trying out some SAMe therapy. I few months ago I went through a bottle of GNC glucosamine plus SAMe and I distinctly remember my joints feeling the best they had in awhile. I looked for this product in the following months, but it appears they discontinued it. So I've decided to try taking a specific SAMe supplement on top of my regular glucosamine and chondroitin supplement. I'm not going to get into the science or lack there of, but I'll keep everyone posted on how things go. I discontinued use of cissus quadrangularis over a week ago, as my forearm tendinitis is mostly healed at this point. I definitely feel like the cissus made a big difference, but I don't feel it's something you should take for more than 6-weeks continuously.
Still resting the left shoulder this week. A marked improvement on the previous 5x5 week, as I did my this same top weight in a 3+2 rep fashion. The dumbell snatches were fine, but going heavy on the right side only is starting to tweak the left side of my back. I think I tweaked it on the barbell snatches on Friday when I missed a rep. Didn't run this weekend at all. I'm not sure if this is for better or worse. I realized I had been feeling very lethargic and tired this past week. Hopefully I can get it together going forward. I'm not sure if it's related to nutrition or over-training. Nutritionally, I tend to under eat and skip meals unless I watch myself. I also have a tendency to eat too little protein and vegetables. I'm going to get back to eating my regular breakfasts, lunches and dinners to see if this will help me feel better. I think my work schedule is also causing some problems. I work nights two days a week and sometimes the hours can run long and this completely screws up my natural sleeping schedule. That's part of why I'm up at 4am writing a blog post. I went to bed around 11 but woke up after 3 and can't get back to sleep. Monday nights are the worst, as this is my first "regular" night after working two night shifts back to back.
In an attempt to calm the constant ache in my knees I'm trying out some SAMe therapy. I few months ago I went through a bottle of GNC glucosamine plus SAMe and I distinctly remember my joints feeling the best they had in awhile. I looked for this product in the following months, but it appears they discontinued it. So I've decided to try taking a specific SAMe supplement on top of my regular glucosamine and chondroitin supplement. I'm not going to get into the science or lack there of, but I'll keep everyone posted on how things go. I discontinued use of cissus quadrangularis over a week ago, as my forearm tendinitis is mostly healed at this point. I definitely feel like the cissus made a big difference, but I don't feel it's something you should take for more than 6-weeks continuously.
Saturday, February 26, 2011
More Improvised Lifting
2/25 lift squat 3x280 plus one arm dumbell presses 55x10, 80x8, 90x6 snatches 135x3, 155x2 and pull-ups with 50lb kb
I'm starting to think the snatches could be part of the problem. I might need to eliminate all overhead and pressing movements from my routine. I'll see how it feels tomorrow. I would have expected my lower body to feel good after a day off on Thursday, but instead I was greeted with more pain and stiffness than usual. My right knee is not really any better, maybe running on Saturday will fix that...somehow I doubt it...
I'm starting to think the snatches could be part of the problem. I might need to eliminate all overhead and pressing movements from my routine. I'll see how it feels tomorrow. I would have expected my lower body to feel good after a day off on Thursday, but instead I was greeted with more pain and stiffness than usual. My right knee is not really any better, maybe running on Saturday will fix that...somehow I doubt it...
Wednesday, February 23, 2011
Making progress
2/23 lift power clean 3x210 deadlift 3x385 plus rotator cuff work, a few bent-over rows, some curls and push-ups
We continue to do things a little different with our shoulder injuries. I should have skipped the push-ups. They felt good at the time, but now my shoulder is bothering me again. My left knee is starting to worry as I feel the dull ache that was a problem for over year set in. This is the one that would wake me up at night. Power cleans went really well, I got my feet moving on every rep and didn't have any issues. Deadlifts also went well, no problems even though my back was a little sore on the left side before we started. I wish I hadn't over done my run yesterday. I really wanted to do a short run on Thursday but unless things feel a lot different in the morning, I don't think it's going to happen.
We continue to do things a little different with our shoulder injuries. I should have skipped the push-ups. They felt good at the time, but now my shoulder is bothering me again. My left knee is starting to worry as I feel the dull ache that was a problem for over year set in. This is the one that would wake me up at night. Power cleans went really well, I got my feet moving on every rep and didn't have any issues. Deadlifts also went well, no problems even though my back was a little sore on the left side before we started. I wish I hadn't over done my run yesterday. I really wanted to do a short run on Thursday but unless things feel a lot different in the morning, I don't think it's going to happen.
Tuesday, February 22, 2011
Overrun
2/22 run 65 mins on Company Mill out & back @ Umstead (left foot taped)
HR avg 166 max 176
The plan was to run 45 mins and ONLY 45 mins in order to keep my knees happy by slowly increasing my mileage. So I hopped out of the car at Umstead; hit the start button on my Global Trainer and headed for the trailhead. Everything appeared to be going fine until I reach the end of the bridge that begins the trail loop and I notice the time on my watch is reading 00:00. Wow, this is weird, I'm sure I saw the time moving earlier, so I hit the start button again and "memory full" pops up on the screen. Crap, I knew I had quite a few workouts stored but it looked like I still had room last I checked. So I quickly "delete all" as I'm just in a hurry to get going again. So I start the timer and figure I'll just run 20 out and back to the trailhead. I know the trailhead is pretty long but I don't want to cut myself short.
Well, for those of you familiar with Company Mill it has one of the longer trailheads at about a mile. I didn't realize quite how long it was until I was heading back. So the 5 minutes I had allotted for the trailhead was more like 12 each way, as it's also mostly uphill on the way out. This is how I ended up with total run that was about 20 minutes too long. I could have just run the full loop. Also, thinking back now, I guess my math isn't the best on the run as how I was thinking 20 out and back on the loop, knowing full well I had already run over 5 minutes to get on the loop wouldn't leave me anytime to run out...
The run itself felt pretty good, I tried to relax more often and not push as hard on the climbs. I did have some pain in my right hip that got worse toward the end, but I think this is directly related to my failure on the box squat. I can distinctly remember my right hip kind of shutting down when I went to come off the box on my last set. This time I ran in the direction of the stairs, so I got to enjoy going up them and down them on the out and back. I think I hit pretty much all the hard climbs in those 20 minutes.
I hope I'm not too beat up tomorrow, I really don't want to end up hurt again. it seems that the Tuesday run followed by cleans and deadlifts are what has been putting me on the injured list lately. I felt pretty good after the run, but I didn't have a lot of time to think about it as I was in a mad dash to get home and shower to make a dinner group thing.
HR avg 166 max 176
The plan was to run 45 mins and ONLY 45 mins in order to keep my knees happy by slowly increasing my mileage. So I hopped out of the car at Umstead; hit the start button on my Global Trainer and headed for the trailhead. Everything appeared to be going fine until I reach the end of the bridge that begins the trail loop and I notice the time on my watch is reading 00:00. Wow, this is weird, I'm sure I saw the time moving earlier, so I hit the start button again and "memory full" pops up on the screen. Crap, I knew I had quite a few workouts stored but it looked like I still had room last I checked. So I quickly "delete all" as I'm just in a hurry to get going again. So I start the timer and figure I'll just run 20 out and back to the trailhead. I know the trailhead is pretty long but I don't want to cut myself short.
Well, for those of you familiar with Company Mill it has one of the longer trailheads at about a mile. I didn't realize quite how long it was until I was heading back. So the 5 minutes I had allotted for the trailhead was more like 12 each way, as it's also mostly uphill on the way out. This is how I ended up with total run that was about 20 minutes too long. I could have just run the full loop. Also, thinking back now, I guess my math isn't the best on the run as how I was thinking 20 out and back on the loop, knowing full well I had already run over 5 minutes to get on the loop wouldn't leave me anytime to run out...
The run itself felt pretty good, I tried to relax more often and not push as hard on the climbs. I did have some pain in my right hip that got worse toward the end, but I think this is directly related to my failure on the box squat. I can distinctly remember my right hip kind of shutting down when I went to come off the box on my last set. This time I ran in the direction of the stairs, so I got to enjoy going up them and down them on the out and back. I think I hit pretty much all the hard climbs in those 20 minutes.
I hope I'm not too beat up tomorrow, I really don't want to end up hurt again. it seems that the Tuesday run followed by cleans and deadlifts are what has been putting me on the injured list lately. I felt pretty good after the run, but I didn't have a lot of time to think about it as I was in a mad dash to get home and shower to make a dinner group thing.
Monday, February 21, 2011
Keeping the ego in check
2/21 lift box squat 3x305 (assisted) towel bench 3x215 (only one set due to shoulder injury) plus snatches 70x5, 90+100x4 pull-ups w/ 50lb kb and curls 21's w/ 75lb
Another modified lifting session due to shoulder problems. I had some issues on the box squat where my hips just shutdown trying to move the top weight. I think I can get the hips working now that I have my form down with the reduced box height. I'm not sure what I need to do in order to rehab the shoulder other than take it easy and give it some more time. It's tough having to force a layoff, but I'm trying to train smarter this time.
Another modified lifting session due to shoulder problems. I had some issues on the box squat where my hips just shutdown trying to move the top weight. I think I can get the hips working now that I have my form down with the reduced box height. I'm not sure what I need to do in order to rehab the shoulder other than take it easy and give it some more time. It's tough having to force a layoff, but I'm trying to train smarter this time.
Saturday, February 19, 2011
Slow and Steady wins the race..or at least keeps us healthy
2/19 run 50 mins Sycamore Trail @ Umstead with left foot taped
HR avg 159 max 175
The +1 didn't want to do her long run today, so instead, she guilted me into doing mine! So off we went to Umstead with both of us not really having our hearts in it. It was a rough 50 mins, and, naturally, the turn around point was at the bottom of the longest and steepest descent of the whole trail. I didn't work as hard according to my watch, which is good, but this run felt worse to me. I'm not sure what it was, but I felt like I was struggling the whole time. At least it's done for the weekend!
HR avg 159 max 175
The +1 didn't want to do her long run today, so instead, she guilted me into doing mine! So off we went to Umstead with both of us not really having our hearts in it. It was a rough 50 mins, and, naturally, the turn around point was at the bottom of the longest and steepest descent of the whole trail. I didn't work as hard according to my watch, which is good, but this run felt worse to me. I'm not sure what it was, but I felt like I was struggling the whole time. At least it's done for the weekend!
Friday, February 18, 2011
I hope squats are good for sore knees!
2/18 lift squat 10x205, 8x225, 6x265 snatch 3x135, 3x145 plus pull-ups with 50lb kettlebell
No bench press today with the shoulder, although I'm not sure snatches are the best thing for it either. I don't know why squats are always so hard for me lately, but that's become a recurring theme in my training logs. I upped the snatches a little bit, my plan is to add about 10lbs a week maintaining my form. My training partner got some bad news about his shoulder, but we won't know for sure until the after the MRI.
In other news, it's my left knee that has been bothering me again. This is the one that used to give me all the problems until I was put on Fosamax and zero impact activity for 8 mos. I'm hoping it's a fluke and the knee will calm down again. I guess I'll stick with the use it or lose it philosophy for now...
No bench press today with the shoulder, although I'm not sure snatches are the best thing for it either. I don't know why squats are always so hard for me lately, but that's become a recurring theme in my training logs. I upped the snatches a little bit, my plan is to add about 10lbs a week maintaining my form. My training partner got some bad news about his shoulder, but we won't know for sure until the after the MRI.
In other news, it's my left knee that has been bothering me again. This is the one that used to give me all the problems until I was put on Fosamax and zero impact activity for 8 mos. I'm hoping it's a fluke and the knee will calm down again. I guess I'll stick with the use it or lose it philosophy for now...
Thursday, February 17, 2011
Finding my stride
2/17 run 40 mins out and back on Company Mill @ Umstead (no tape on foot)
HR avg 165 max 181
Looks like I managed to string together over 2 minutes with heart rate at 180+. This was on the run out the trailhead, as it's all uphill. I'm doing my best to keep my distances short and gradually increase distance. I was planning to do intervals today, but I forgot to set them up on my Global Trainer for the 40 minute duration. It wouldn't have mattered anyways as there are enough longer hill climbs on Company Mill to substitute.
HR avg 165 max 181
Looks like I managed to string together over 2 minutes with heart rate at 180+. This was on the run out the trailhead, as it's all uphill. I'm doing my best to keep my distances short and gradually increase distance. I was planning to do intervals today, but I forgot to set them up on my Global Trainer for the 40 minute duration. It wouldn't have mattered anyways as there are enough longer hill climbs on Company Mill to substitute.
Form over Function
2/16 lift power clean 2x225 deadlift 2x390 plus 21'sx75,75 and hammer curls 10x65lb dumbells
We mixed it up a little this week to spare our shoulders some more wear and tear. I worked on my form with each set of cleans. The double went ok, the first one was ugly, but I nailed the second one. I need to keep those feet popping out with every rep. The deadlifts went really well. I hit another post injury PR, this puts me on track for hitting 405 in March (my injury weight). My lifting partner is getting his shoulder checked out, so we will probably be taking it easy on the pressing for a few weeks.
We mixed it up a little this week to spare our shoulders some more wear and tear. I worked on my form with each set of cleans. The double went ok, the first one was ugly, but I nailed the second one. I need to keep those feet popping out with every rep. The deadlifts went really well. I hit another post injury PR, this puts me on track for hitting 405 in March (my injury weight). My lifting partner is getting his shoulder checked out, so we will probably be taking it easy on the pressing for a few weeks.
Wednesday, February 16, 2011
Working on my form
2/15 lift box squat 6x285 towel bench 8x230 (skipped 6 rep set due to left shoulder) plus snatches 3x70,80,90+100 and pull-ups with 50lb kb.
Both of us are having shoulder problems. It's funny how you can do what should be identical bilateral exercises, yet one side will breakdown while the other gets stronger. I was going to run today, but I decided to put it off until Wednesday or Thursday to give my knees more of a rest. I'd really like to ease into things this time so I'm not left injured and trying to recover.
Both of us are having shoulder problems. It's funny how you can do what should be identical bilateral exercises, yet one side will breakdown while the other gets stronger. I was going to run today, but I decided to put it off until Wednesday or Thursday to give my knees more of a rest. I'd really like to ease into things this time so I'm not left injured and trying to recover.
Sunday, February 13, 2011
And on the 8th day he ran
2/13 run 25 min 48 secs one loop of Sal's Branch @ Umstead (no tape and about 57 outside)
HR avg 167 max 179
This trail is listed as 2.75 miles by the park and Mapmyrun has it as 2.58 miles, which is a good bit more than my Timex usually records. I believe the 2.58 miles to be the correct distance. My goal for today was to get in and out as quickly as possible without grinding my knees to dust. This put me right at the coveted 10 min mark, which is my goal pace for trails. My knees were a little stiff at the start, but I did my best to improve any deficiencies I felt in my form during the run. This the first time I didn't ice my right knee after running in months. I'm hoping the short distance will keep me healthy for my lifting session tomorrow. I want to train smarter this time and keep myself healthy even if it means slower progress. I'd like to be able to walk up and down stairs like a normal person on a daily basis.
In other news, I need a new hydration bottle if I'm going to use anything that creates carbonation when mixed. My bottle gave me hell on this run as the mixture gives off a bit of carbonation when it shakes and the cap seems to have lost it's ability to seal properly. I think I got more drink on me than in me. Also, for some reason, when I would try to pull the cap open with my teeth, it would pop off completely. This happened 4 or 5 times and each time I would have to focus on trying to get it back onto the bottle without falling on my face. Kind of disappointing for a bottle I've only had a month or two. The other Nathan worked fine with just water inside. I wish they made a race cap for the Quickdraw Elite, as I think this would allow the pressure to vent without spraying me all the time. I'm going to do some careful inspection of the cap tomorrow and see if I can figure out why I had this issue with only one of the bottles.
HR avg 167 max 179
This trail is listed as 2.75 miles by the park and Mapmyrun has it as 2.58 miles, which is a good bit more than my Timex usually records. I believe the 2.58 miles to be the correct distance. My goal for today was to get in and out as quickly as possible without grinding my knees to dust. This put me right at the coveted 10 min mark, which is my goal pace for trails. My knees were a little stiff at the start, but I did my best to improve any deficiencies I felt in my form during the run. This the first time I didn't ice my right knee after running in months. I'm hoping the short distance will keep me healthy for my lifting session tomorrow. I want to train smarter this time and keep myself healthy even if it means slower progress. I'd like to be able to walk up and down stairs like a normal person on a daily basis.
In other news, I need a new hydration bottle if I'm going to use anything that creates carbonation when mixed. My bottle gave me hell on this run as the mixture gives off a bit of carbonation when it shakes and the cap seems to have lost it's ability to seal properly. I think I got more drink on me than in me. Also, for some reason, when I would try to pull the cap open with my teeth, it would pop off completely. This happened 4 or 5 times and each time I would have to focus on trying to get it back onto the bottle without falling on my face. Kind of disappointing for a bottle I've only had a month or two. The other Nathan worked fine with just water inside. I wish they made a race cap for the Quickdraw Elite, as I think this would allow the pressure to vent without spraying me all the time. I'm going to do some careful inspection of the cap tomorrow and see if I can figure out why I had this issue with only one of the bottles.
Friday, February 11, 2011
Everybody's Lifting for the Weekend
2/11 lift squat 2x275 (1x295 assisted) bench press 1x265 plus barbell snatches 2 sets of 3x135 plus pull-ups with 50lb kettlebell
Another bad day of squats, but slightly better than last month. I think I have developed an imbalance related to my back injury that is causing me to twist to my right. I'm going to have to figure this out. I also intend to get some bands and start working some terminal knee extensions to see if this will help with some of running related knee pain.
Another bad day of squats, but slightly better than last month. I think I have developed an imbalance related to my back injury that is causing me to twist to my right. I'm going to have to figure this out. I also intend to get some bands and start working some terminal knee extensions to see if this will help with some of running related knee pain.
Thursday, February 10, 2011
Extended bike ride and Timex Global Trainer user error!
2/10 bike 90+ mins on the ATT unpaved side on my trusty '99 Gary Fisher Xcaliber
HR avg 140's max 160's
I don't really know what happened, I guess it could be user error. My Timex Global Trainer let me down somehow. Perhaps a button got pushed by my wrist on the bike. I should have used the bike mount. All I do know is I only have 11 minutes of data, yet it shows the correct start time and I remember seeing the distance change during the ride. I can only guess my heart rate for the whole time based on my spot checks and the 11 minutes it recorded. The watch still shows free memory, so that doesn't seem to be the problem. I guess a button must have gotten pressed, probably when I was doubling up my gloves. How I didn't realize it, I'll never know. Lesson learned, use the bike mount or lock the buttons!
My knees weren't ready for another run yet, so I wanted to hit a spin class, but none of them fit my schedule today. I loaned out my Airdyne to a friend who tore his acl, so that left me with one option... my mountain bike (ok, I could have used the Nordic Track or finished repairing our dreadmill, but the monotony of sweating in place for an hour is too much for me to handle right now). I dusted off my banana colored '99 Gary Fisher Xcaliber and stuffed it into the back of my jeep. This is a good bike, but I really need to put a new fork on it to make it safe for trails. It's workable on flat stuff but the fork bottoms out with any amount of weight on the front (it needs a front derailleur too). I invested a bunch of money in this bike already, so I almost feel like I'm obligated to finish the job. So my one hour ride turned into 1.5 with a 45 minute out and back ride. I had to double up my gloves and my hands and feet were still numb for most of it, but I got a decent workout without pounding my knees to dust. I just wish I had the data to go with it, as I think there are more elevation changes than you realize on that side of the ATT. I would find myself moving at what felt like a snail's pace at times and I think this was due to the grade on certain parts.
HR avg 140's max 160's
I don't really know what happened, I guess it could be user error. My Timex Global Trainer let me down somehow. Perhaps a button got pushed by my wrist on the bike. I should have used the bike mount. All I do know is I only have 11 minutes of data, yet it shows the correct start time and I remember seeing the distance change during the ride. I can only guess my heart rate for the whole time based on my spot checks and the 11 minutes it recorded. The watch still shows free memory, so that doesn't seem to be the problem. I guess a button must have gotten pressed, probably when I was doubling up my gloves. How I didn't realize it, I'll never know. Lesson learned, use the bike mount or lock the buttons!
My knees weren't ready for another run yet, so I wanted to hit a spin class, but none of them fit my schedule today. I loaned out my Airdyne to a friend who tore his acl, so that left me with one option... my mountain bike (ok, I could have used the Nordic Track or finished repairing our dreadmill, but the monotony of sweating in place for an hour is too much for me to handle right now). I dusted off my banana colored '99 Gary Fisher Xcaliber and stuffed it into the back of my jeep. This is a good bike, but I really need to put a new fork on it to make it safe for trails. It's workable on flat stuff but the fork bottoms out with any amount of weight on the front (it needs a front derailleur too). I invested a bunch of money in this bike already, so I almost feel like I'm obligated to finish the job. So my one hour ride turned into 1.5 with a 45 minute out and back ride. I had to double up my gloves and my hands and feet were still numb for most of it, but I got a decent workout without pounding my knees to dust. I just wish I had the data to go with it, as I think there are more elevation changes than you realize on that side of the ATT. I would find myself moving at what felt like a snail's pace at times and I think this was due to the grade on certain parts.
Wednesday, February 9, 2011
Surprising myself
2/9 lift power clean 1x230 deadlift 1x395 plus inclines 6x70, 75 and 80lb dumbells.
I figure I will list my full weights out just for fun:
Power clean: 5x145, 4x155, 3x165, 2x185, 1x230 fail, 1x230 success!
Deadlift 5x255, 4x295, 3x345, 2x365, 1x395 new PR post back-injury!
Now, as you can see, we need to bring up some of higher rep sets. We've gotten a little lazy on our early sets for both of these exercises. I'm thinking for power cleans 155, 170, 185, 200, 230 and deadlifts 275, 315, 345, 365 and on up. Now to comment on each lift:
Power clean:
Since I started training for the run, I've lost some explosiveness in my lower body and the pain in my knees keeps me from popping my feet out like I should on each rep. Well, today I worked hard on getting my form right on every rep. Things were going well until I tried my single and I, once again, tried to do a split clean by stepping my right foot back. I was nowhere close to getting under the bar. I refocused mentally and practiced the movement a few times. This time I did it! I finally got both my feet moving again. They popped out and I got under the bar. I came under a little crooked but it was a clean rep! Finally! This just reinforces the need for perfect form on every rep of the power clean. I've been reluctant to move my legs due to the pain in my knees and have been doing my sets stiff legged as a result. I have to stop doing this now!
Deadlift:
Today was a PR for me post back injury. Last time we had singles week, I got sick from that damn agave syrup and threw up in the bathroom all day instead of hitting my single. Today was all about redemption. My back felt good and I pulled the weight without too much trouble, although I'm still not bending my knees and getting my hips back like I should at the start. I can't believe I'm almost back to 405 again. It's a great accomplishment but also depressing to think it's taken me almost a full year to regain my previous strength, as I think I originally hurt my back in April of '10.
Incline Dumbell Presses:
These were all about not aggravating my injured left shoulder. I would only go down about half way on my left side while doing the full movement on my right, which added a new element of difficulty but kept my left out of the pain zone. My shoulder actually felt better on the last set and I went a little deeper on the left side. Overall not too bad for the amount of pain I was in just the day before. It's funny how you can wake up in the morning and look at a workout as being insurmountable, but come out on the other side accomplishing things you wouldn't have expected.
I figure I will list my full weights out just for fun:
Power clean: 5x145, 4x155, 3x165, 2x185, 1x230 fail, 1x230 success!
Deadlift 5x255, 4x295, 3x345, 2x365, 1x395 new PR post back-injury!
Now, as you can see, we need to bring up some of higher rep sets. We've gotten a little lazy on our early sets for both of these exercises. I'm thinking for power cleans 155, 170, 185, 200, 230 and deadlifts 275, 315, 345, 365 and on up. Now to comment on each lift:
Power clean:
Since I started training for the run, I've lost some explosiveness in my lower body and the pain in my knees keeps me from popping my feet out like I should on each rep. Well, today I worked hard on getting my form right on every rep. Things were going well until I tried my single and I, once again, tried to do a split clean by stepping my right foot back. I was nowhere close to getting under the bar. I refocused mentally and practiced the movement a few times. This time I did it! I finally got both my feet moving again. They popped out and I got under the bar. I came under a little crooked but it was a clean rep! Finally! This just reinforces the need for perfect form on every rep of the power clean. I've been reluctant to move my legs due to the pain in my knees and have been doing my sets stiff legged as a result. I have to stop doing this now!
Deadlift:
Today was a PR for me post back injury. Last time we had singles week, I got sick from that damn agave syrup and threw up in the bathroom all day instead of hitting my single. Today was all about redemption. My back felt good and I pulled the weight without too much trouble, although I'm still not bending my knees and getting my hips back like I should at the start. I can't believe I'm almost back to 405 again. It's a great accomplishment but also depressing to think it's taken me almost a full year to regain my previous strength, as I think I originally hurt my back in April of '10.
Incline Dumbell Presses:
These were all about not aggravating my injured left shoulder. I would only go down about half way on my left side while doing the full movement on my right, which added a new element of difficulty but kept my left out of the pain zone. My shoulder actually felt better on the last set and I went a little deeper on the left side. Overall not too bad for the amount of pain I was in just the day before. It's funny how you can wake up in the morning and look at a workout as being insurmountable, but come out on the other side accomplishing things you wouldn't have expected.
Tuesday, February 8, 2011
Time to pick up heavy things again
2/8 lift box squat 1x315 towel bench 1x280 plus snatches 5x75, 3x90,100 and pull-ups with 50lb kettlebell.
A combination of the lower box height and the running have conspired to pushed my squat weights down again. Both my singles involved an assist, but I'm writing them down anyway. I'm still beat up from the run, so I'll take what I can get. My left shoulder is all kinds of messed up. I did the 90lb dumbell on my left side and it still feels like I've got a knife jammed in the front of it, but I'm happy to be lifting again. I hope the swelling and pain in my knees goes down soon, I'm starting to forget how to walk normally.
A combination of the lower box height and the running have conspired to pushed my squat weights down again. Both my singles involved an assist, but I'm writing them down anyway. I'm still beat up from the run, so I'll take what I can get. My left shoulder is all kinds of messed up. I did the 90lb dumbell on my left side and it still feels like I've got a knife jammed in the front of it, but I'm happy to be lifting again. I hope the swelling and pain in my knees goes down soon, I'm starting to forget how to walk normally.
Sunday, February 6, 2011
Uwharrie Mountain Run & Country Bear Jamboree
2/5 race 1:40 something with left foot taped
HR avg 169 max 183
In retrospect it doesn't seem so bad, but on the course I remember feeling like a bad person for guilting the +1 into going ahead with the 20 miler after experiencing the difficulty firsthand. I knew the first hill would be bad, but my training style actually hurt me on the course. In training I employ the "never walk" strategy of running. I might drop back to a snail's pace on certain hills, but I maintain my running form with a higher foot speed and a shorter stride. This strategy doesn't work for Uwharrie, or at least not with the training hills we have here in the Triangle. I was expecting to walk the first hill due to the bottleneck at the start, but I really thought I would be able to run the rest. I wasn't even close, my heart rate would stay in the 170's even walking some of them!
Then there is the terrain issue. Narrow single track with roots and rocks everywhere. Not to mention the mud and standing water from all the rain. I'm still not sure how I didn't fall or run into a tree at some point. I made a point to mentally tell myself to focus if I felt my mind wandering or if I had to take a drink etc, as even a millisecond lapse in watching the trail could put you on your ass or worse.
I've never had any problems with my back on runs since I did C25K, but I aggravated it in spin class on Thursday and then sleeping in a strange bed didn't help. I didn't even give the back pain I felt in spin class a second thought until it hit me on the course. This resulted in shooting pain and spasms in my lower back that would intensify every time I walked. The pain would get worse when I would first start running again and eventually subside, but as soon as I walked again it would come back with a vengeance. I started to feel like I was visually hunched over from the pain, and did my best to correct my posture. Telling myself to push my hips forward and land with everything lined up on each step.
I also had some calf problems toward the end of the race, I had to slow myself on some of the downhills as my outer right calf started hurting toward the end. My two bottles worked out great, as this allowed me run right past the aid station at mile 5. My Timex Global Trainer registered 8.1 miles and the actual course is 8.4, so it did a pretty good job with the extreme tree cover and elevation changes.
When I got into the van for the ride back to the parking area I realized my right shoulder was cramping horribly. I don't know if this points to a nutrition issue or just a training limitation. I started eating all my snacks out of my drop bag. One packet of margarita Clif shot bloks, a Kind bar, a packet of chocolate hazelnut butter. I also took the salt tab I was carrying around. I'll be curious to see how the right shoulder feels when I start lifting again on Monday.
What would I do differently:
gear:
I made the mistake of over dressing on top. I should have ditched the jacket or my silk base layer before the start. I might ditch the sunglasses in the future if I have to walk at any point.
strategy:
I made some mistakes on the course. I should have gone ahead and passed people in the beginning especially on the downhills. Due to being so heavy I fly downhill and if I have to slowdown it just burns out my legs more quickly. I finally gave up being polite and passed about 10 people on one downhill section.
mental toughness:
I could have pushed myself more. I walked longer than I needed to on some sections and stopped running sooner than I had to on some of the hills, as well. I'm thinking I might setup an alarm for 170bpm and see if I can keep my heart rate above that for an entire training session.
Would I train differently?
Umm, more hills, longer hills, steeper hills...did I mention hills? I need to string together more training runs without injuring myself. I need to do more pace work, so I can improve my recovery between bursts of maximum exertion. This will help me on obstacle courses as well as the hills.
HR avg 169 max 183
In retrospect it doesn't seem so bad, but on the course I remember feeling like a bad person for guilting the +1 into going ahead with the 20 miler after experiencing the difficulty firsthand. I knew the first hill would be bad, but my training style actually hurt me on the course. In training I employ the "never walk" strategy of running. I might drop back to a snail's pace on certain hills, but I maintain my running form with a higher foot speed and a shorter stride. This strategy doesn't work for Uwharrie, or at least not with the training hills we have here in the Triangle. I was expecting to walk the first hill due to the bottleneck at the start, but I really thought I would be able to run the rest. I wasn't even close, my heart rate would stay in the 170's even walking some of them!
Then there is the terrain issue. Narrow single track with roots and rocks everywhere. Not to mention the mud and standing water from all the rain. I'm still not sure how I didn't fall or run into a tree at some point. I made a point to mentally tell myself to focus if I felt my mind wandering or if I had to take a drink etc, as even a millisecond lapse in watching the trail could put you on your ass or worse.
I've never had any problems with my back on runs since I did C25K, but I aggravated it in spin class on Thursday and then sleeping in a strange bed didn't help. I didn't even give the back pain I felt in spin class a second thought until it hit me on the course. This resulted in shooting pain and spasms in my lower back that would intensify every time I walked. The pain would get worse when I would first start running again and eventually subside, but as soon as I walked again it would come back with a vengeance. I started to feel like I was visually hunched over from the pain, and did my best to correct my posture. Telling myself to push my hips forward and land with everything lined up on each step.
I also had some calf problems toward the end of the race, I had to slow myself on some of the downhills as my outer right calf started hurting toward the end. My two bottles worked out great, as this allowed me run right past the aid station at mile 5. My Timex Global Trainer registered 8.1 miles and the actual course is 8.4, so it did a pretty good job with the extreme tree cover and elevation changes.
When I got into the van for the ride back to the parking area I realized my right shoulder was cramping horribly. I don't know if this points to a nutrition issue or just a training limitation. I started eating all my snacks out of my drop bag. One packet of margarita Clif shot bloks, a Kind bar, a packet of chocolate hazelnut butter. I also took the salt tab I was carrying around. I'll be curious to see how the right shoulder feels when I start lifting again on Monday.
What would I do differently:
gear:
I made the mistake of over dressing on top. I should have ditched the jacket or my silk base layer before the start. I might ditch the sunglasses in the future if I have to walk at any point.
strategy:
I made some mistakes on the course. I should have gone ahead and passed people in the beginning especially on the downhills. Due to being so heavy I fly downhill and if I have to slowdown it just burns out my legs more quickly. I finally gave up being polite and passed about 10 people on one downhill section.
mental toughness:
I could have pushed myself more. I walked longer than I needed to on some sections and stopped running sooner than I had to on some of the hills, as well. I'm thinking I might setup an alarm for 170bpm and see if I can keep my heart rate above that for an entire training session.
Would I train differently?
Umm, more hills, longer hills, steeper hills...did I mention hills? I need to string together more training runs without injuring myself. I need to do more pace work, so I can improve my recovery between bursts of maximum exertion. This will help me on obstacle courses as well as the hills.
Uwharrie Mountain Run Gear Report and build up
Friday night arriving at the hotel, I was still limping around and when I sat on the end of the bed and tried to straighten my leg, I still couldn't do so between the combination of pain and swelling. I thought to myself, I wouldn't dare chance a training run with an injury like this, but what about a race. Is it worth it? I don't want to put myself out of commission for a month or, worse, into the operating room. I went to bed, leaving my fate in the hands of a higher power and my body's own recuperative abilities.
Saturday I got up at around 6 thanks to the +1's motto of "if you aren't ridiculously early, you're late." (ok, I made that up) I snarfed down a hard-boiled egg, the second one got frozen at some point, which makes the texture beyond gross. I ate two gluten-free pamela's mix and chocolate chip pancakes in the car along with a banana on my way to drop the +1 off at the start. She was supposed to run the 20 miler but had come down with a case of aquaphobia upon seeing the heavy rainfall that morning. Thankfully it was reduced to a drizzle by the time we got to start, so I pushed her out of the car and headed to the parking area! Ok, it didn't quite happen like that, but I did have to send her on a guilt trip. I knew if she dropped out of the race, it would be very hard for me to move forward with mine.
So I headed off the parking area which is close to 10 miles from the race start. I got there and hung out in the car for a bit trying to decide on my gear choice. By this time, it had mostly stopped raining but still looked like it could open up at any moment and the temperature was around 38 according to the car. Initially I had geared up in my green sleeveless Saucony SpeedLite shirt, and my REI Airflyte running jacket. I was way too cold just standing around in this, so I added my REI silk on top under the shirt and jacket. This still left me shivering a bit waiting for the bus. I also wore my Mizuno headband and my Outdoor Research Seattle Sombrero. This was my secret weapon for torrential downpours and I was kind of disappointed it had mostly stopped raining. I was really looking forward to slogging around in this goofy hat and my new jacket. I'll list what I actually wore for the race and comment on each below. I stuffed the sombrero in my drop bag before the race as it wasn't raining by this time, so there was no need for it. The only aid station is at the 5 mile mark, so I didn't bother figuring it into my plans, plus I like to duplicate my training on race day.
1. Mizuno Breath Thermo Headband
This is my favorite headband. I wear it anytime the temperature drops into the 40's. It gets super warm when wet and is easily looped around my arm if I get too hot. I wore it the whole race, but I pulled it up over my ears at some point thanks to my overdressing.
2. Bolle Parole sunglasses (my eyes tear up like crazy in cold weather)
I always wear sunglasses when I run in cold weather due to how much my eyes tear. I don't know if this is related to wearing contacts or what, but anytime it's cold outside I look like I've been crying if I have to walk anywhere. I stuffed these in a pocket at some point due to the course requirements. Since the hills were too steep for me to run, my glasses would fog up walking and then it would take too long for them to defog when I would start running again. I think I probably wore them for around 4 miles before this really became a problem.
3. REI Airflyte Running Jacket (eVent fabric, if you haven't heard about this fabric, you will soon!)
This is an AWESOME jacket. If you haven't heard of eVent fabric, well, that's because Goretex spends millions of dollars to make sure you don't. It breathes at least 2x better than Goretex and is super lightweight. If it had actually been raining this would have been awesome, but since we ended up with a dry day I should have left one of my upper layers in the car. I ran with the jacket open from the first mile on.
4. Saucony SpeedLite sleaveless shirt
This is the thinnest and lightest tech shirt I own, it can be a little sheer by itself but works great on hot days and in layering situations, or if you want to show off your nipples...
5. REI Silk long underwear top in natural
I should have left this in the car and gone with my original strategy, but I would have froze waiting around to start. I didn't want to strip it off at the starting line, but that's what I should have done. Oh well, something to remember for next year. It also seems to have a love for my shirt as the two bonded together and made blowing my nose on the hem of my shirt even more difficult than usual...yeah I said that...
6. REI silk long underwear bottoms in black (with a nice rip on the right calf)
These are super lightweight and do a great job of wicking moisture. Plus they don't hold onto water, so all the creek crossings are no problem.
7. Shorts with liner from Dicks (I don't know who makes these, but they have pockets)
A pretty standard pair of nylon shorts with a liner and pockets. They don't chafe and are long enough to wear when you aren't running
8. Balega lightweight trail socks
I'm a huge fan of Balega socks. They seem to have best combination of lightweight, cushioning and friction reduction. I was originally going to wear some wool socks, but the wool Balega socks I ordered still aren't here and the Smartwool socks I tried gave me some hotspots, but this could be the nature of wool, as it has a higher coefficient of friction than most synthetics. I look forward to trying my wool Balega's when they arrive.
9. New Balance MT101 shoes
I love these shoes, they are lightweight, and provide excellent foot protection. The cleats are minimal, but they provide just enough to keep you planted without slowing you down. They also have the widest toe box I've found in a lightweight trail shoe. I need a 2E normally and these are just wide enough that I can wear my actual size, as they don't come in additional widths. Also, the New Balance store can stretch them, which is what they did to mine when I bought them. Just something to keep in mind if you try them out of the box and have any rubbing issues.
10. 2x Nathan Quickdraw Elite
A great bottle, there is pocket for keys and solid nutrition plus a comfortable hand strap that doesn't move around. I filled one with water and the other with 1.5 scoops of Cytosport Monster Amino. Monster Amino is touted as a post-workout beverage, but it makes a great workout and race fuel. This allowed me to run right past the aid station at mile 5. I drink water like our labrador retriever, so I nearly drained both bottles by the finish.
11. Timex Global Trainer GPS
I got a great deal on this watch with the heart rate strap and other than reading a little short on distance, it does a great job. I use it all the time as a quick visual reference for my heart rate, distance and time.
I have to break this up into multiple posts. I'll try to figure out what I want to say about the race in the next one.
Saturday I got up at around 6 thanks to the +1's motto of "if you aren't ridiculously early, you're late." (ok, I made that up) I snarfed down a hard-boiled egg, the second one got frozen at some point, which makes the texture beyond gross. I ate two gluten-free pamela's mix and chocolate chip pancakes in the car along with a banana on my way to drop the +1 off at the start. She was supposed to run the 20 miler but had come down with a case of aquaphobia upon seeing the heavy rainfall that morning. Thankfully it was reduced to a drizzle by the time we got to start, so I pushed her out of the car and headed to the parking area! Ok, it didn't quite happen like that, but I did have to send her on a guilt trip. I knew if she dropped out of the race, it would be very hard for me to move forward with mine.
So I headed off the parking area which is close to 10 miles from the race start. I got there and hung out in the car for a bit trying to decide on my gear choice. By this time, it had mostly stopped raining but still looked like it could open up at any moment and the temperature was around 38 according to the car. Initially I had geared up in my green sleeveless Saucony SpeedLite shirt, and my REI Airflyte running jacket. I was way too cold just standing around in this, so I added my REI silk on top under the shirt and jacket. This still left me shivering a bit waiting for the bus. I also wore my Mizuno headband and my Outdoor Research Seattle Sombrero. This was my secret weapon for torrential downpours and I was kind of disappointed it had mostly stopped raining. I was really looking forward to slogging around in this goofy hat and my new jacket. I'll list what I actually wore for the race and comment on each below. I stuffed the sombrero in my drop bag before the race as it wasn't raining by this time, so there was no need for it. The only aid station is at the 5 mile mark, so I didn't bother figuring it into my plans, plus I like to duplicate my training on race day.
1. Mizuno Breath Thermo Headband
This is my favorite headband. I wear it anytime the temperature drops into the 40's. It gets super warm when wet and is easily looped around my arm if I get too hot. I wore it the whole race, but I pulled it up over my ears at some point thanks to my overdressing.
2. Bolle Parole sunglasses (my eyes tear up like crazy in cold weather)
I always wear sunglasses when I run in cold weather due to how much my eyes tear. I don't know if this is related to wearing contacts or what, but anytime it's cold outside I look like I've been crying if I have to walk anywhere. I stuffed these in a pocket at some point due to the course requirements. Since the hills were too steep for me to run, my glasses would fog up walking and then it would take too long for them to defog when I would start running again. I think I probably wore them for around 4 miles before this really became a problem.
3. REI Airflyte Running Jacket (eVent fabric, if you haven't heard about this fabric, you will soon!)
This is an AWESOME jacket. If you haven't heard of eVent fabric, well, that's because Goretex spends millions of dollars to make sure you don't. It breathes at least 2x better than Goretex and is super lightweight. If it had actually been raining this would have been awesome, but since we ended up with a dry day I should have left one of my upper layers in the car. I ran with the jacket open from the first mile on.
4. Saucony SpeedLite sleaveless shirt
This is the thinnest and lightest tech shirt I own, it can be a little sheer by itself but works great on hot days and in layering situations, or if you want to show off your nipples...
5. REI Silk long underwear top in natural
I should have left this in the car and gone with my original strategy, but I would have froze waiting around to start. I didn't want to strip it off at the starting line, but that's what I should have done. Oh well, something to remember for next year. It also seems to have a love for my shirt as the two bonded together and made blowing my nose on the hem of my shirt even more difficult than usual...yeah I said that...
6. REI silk long underwear bottoms in black (with a nice rip on the right calf)
These are super lightweight and do a great job of wicking moisture. Plus they don't hold onto water, so all the creek crossings are no problem.
7. Shorts with liner from Dicks (I don't know who makes these, but they have pockets)
A pretty standard pair of nylon shorts with a liner and pockets. They don't chafe and are long enough to wear when you aren't running
8. Balega lightweight trail socks
I'm a huge fan of Balega socks. They seem to have best combination of lightweight, cushioning and friction reduction. I was originally going to wear some wool socks, but the wool Balega socks I ordered still aren't here and the Smartwool socks I tried gave me some hotspots, but this could be the nature of wool, as it has a higher coefficient of friction than most synthetics. I look forward to trying my wool Balega's when they arrive.
9. New Balance MT101 shoes
I love these shoes, they are lightweight, and provide excellent foot protection. The cleats are minimal, but they provide just enough to keep you planted without slowing you down. They also have the widest toe box I've found in a lightweight trail shoe. I need a 2E normally and these are just wide enough that I can wear my actual size, as they don't come in additional widths. Also, the New Balance store can stretch them, which is what they did to mine when I bought them. Just something to keep in mind if you try them out of the box and have any rubbing issues.
10. 2x Nathan Quickdraw Elite
A great bottle, there is pocket for keys and solid nutrition plus a comfortable hand strap that doesn't move around. I filled one with water and the other with 1.5 scoops of Cytosport Monster Amino. Monster Amino is touted as a post-workout beverage, but it makes a great workout and race fuel. This allowed me to run right past the aid station at mile 5. I drink water like our labrador retriever, so I nearly drained both bottles by the finish.
11. Timex Global Trainer GPS
I got a great deal on this watch with the heart rate strap and other than reading a little short on distance, it does a great job. I use it all the time as a quick visual reference for my heart rate, distance and time.
I have to break this up into multiple posts. I'll try to figure out what I want to say about the race in the next one.
Friday off
I didn't do sh*t on Friday other than work and pack. My knee was still very swollen and painful and I was on the fence about doing ANY running in the near future. The spin class didn't work the miracle I hoped it would. If anything it caused my lower back to seize up a little, but I only started to really notice this on Saturday... I'm going to try and put together what I can of a race report, but expect it come in spurts.
Thursday, February 3, 2011
He's got leggs and let's hope he knows how to use them
2/3 spin 60 mins at SYNCstudio in Laurissa's class
HR avg 162 max 179
Let's hope some more ice and my Zensah mantyhose get these legs ready to go. If my knee doesn't make some fast improvements tomorrow, I might not be running at all. Hit up a spin class tonight in the hopes it would help speed my recovery. If I'm still struggling to get up and down steps tomorrow night I will need to rethink this whole race thing.
Laurissa did an 80's mix for spinning tonight and it was a refreshing change of pace. I think part of the reason I like her classes so much is her music selection. She usually picks out stuff other than the usual high energy club music. Looking at my heart rate data I'm pretty sure all my time above 175 was due to "Dancing with Myself" by Billy Idol. Yes, I'm ok admitting to this fact. This makes me wonder what would happen if I started running with music, it's not something to try anytime soon, but I think it could be useful for speed work when I'm healthy again.
HR avg 162 max 179
Let's hope some more ice and my Zensah mantyhose get these legs ready to go. If my knee doesn't make some fast improvements tomorrow, I might not be running at all. Hit up a spin class tonight in the hopes it would help speed my recovery. If I'm still struggling to get up and down steps tomorrow night I will need to rethink this whole race thing.
Laurissa did an 80's mix for spinning tonight and it was a refreshing change of pace. I think part of the reason I like her classes so much is her music selection. She usually picks out stuff other than the usual high energy club music. Looking at my heart rate data I'm pretty sure all my time above 175 was due to "Dancing with Myself" by Billy Idol. Yes, I'm ok admitting to this fact. This makes me wonder what would happen if I started running with music, it's not something to try anytime soon, but I think it could be useful for speed work when I'm healthy again.
Wednesday, February 2, 2011
Sometimes you should take a knee
2/2 lift powerclean 5x200 deadlift 5x370
My knee was already very stiff and a bit swollen from the run yesterday. Today it was a slow and painful process getting through the core lifts. I've been icing on and off but it looks like I've picked up some more fluid and pain, of course. I'm going to have to keep it elevated again most of tomorrow. I signed up for a spin class on Thursday, which I'm hoping will help speed up my healing before Saturday. I will say the compression socks made a difference in everything below the knee. My calves and ankles are sore, but without the tightness.
My knee was already very stiff and a bit swollen from the run yesterday. Today it was a slow and painful process getting through the core lifts. I've been icing on and off but it looks like I've picked up some more fluid and pain, of course. I'm going to have to keep it elevated again most of tomorrow. I signed up for a spin class on Thursday, which I'm hoping will help speed up my healing before Saturday. I will say the compression socks made a difference in everything below the knee. My calves and ankles are sore, but without the tightness.
Tuesday, February 1, 2011
Weight Classes for Running
2/1 run 68 mins Company Mill Trail redemption run @ Umstead with left foot taped
HR avg 165 max 176
I felt like Company Mill beat me down last time, so I needed redemption before Uwharrie. It was a risky proposition, as having another bad run before race day would be demoralizing. Well I got my redemption but nearly took myself out of the competition in the process. I dropped about 32 seconds a mile if you believe my Timex Global Trainer and, although, my average heart rate was unchanged I significantly lowered my maximum heart rate. On my last run I ran over 4 minutes (non-consecutively) with my heart rate in excess of 176, so this was a real improvement in efficiency, as well.
I made an adjustment to my fueling strategy. Even though I blamed my waxy maize mixture on my poor performance, I actually think the extra calories are helping. So this run I filled my Nathan Quickdraw Elite 22oz bottle with the mixture and carried a Fuelbelt Sprint 10oz Palm holder full of water in my other hand. This worked out to be a good combination, and I was nearly empty by the end of the run. I am a little disturbed by the fact that I drained about 32oz of fluid in 68 minutes of running. The upside to this is I find I feel a LOT better when I get done the more I hydrate and eat during the run. This seems to be a great strategy to improve my recovery on a weekly basis. For those of you interested, I've been using 1 scoop of this stuff for hydration on the run. I don't know the ratio of waxy maize to maltrodextrin, but at 17.99 (sour grape on sale) for 30 servings with 5 grams of BCAA's, that's a hell of a deal. I'll use up the bottle before I re-evaluate again.
Now back to the taking myself out part. I rolled my ankle. I normally trip or stumble a few times, sometimes in spectacular fashion but I haven't truly rolled an ankle yet, until today. I think the saving grace was the heavy taping on my left foot. I could feel the tendons and ligaments stretch and rebound all the way to the inside of my foot as I rolled over the outside. I don't know if I could have remained upright without the heavy taping. This was around the 3.5 mile mark on a flat section with lots of ground cover. I still don't know what I stepped on beneath the pine straw. Thankfully the swelling seems to be minor at this point and I was able to run out the rest of the trail (over 2 miles). I think the heavens were smiling upon me when I stopped by Bull City Running Company on my way home. I found a pair of Zensah compression socks in the clearance bin! I got home and stuffed my cankles into them hoping for a recovery miracle. I guess it's wait and see time.
So I was thinking on my run today about weight classes. In wrestling, weightlifting and many other sports weight classes are a standard. I'm not measured against those that are significantly heavier or lighter than me, but in running it's just one big free for all. I think this is blatant weightism! (yes, Wikipedia says that is a word) We need race day weigh-ins! I'm not asking for anything crazy, just 50lb classes or an over and under 200 for men. Actually I would just be happy to see competitor weights on a finishing time list. I find it's difficult to set goals for myself, when I can't find any numbers for high level runners over 200lbs, perhaps because there are none... It's also misleading to call a race series The Fat Ass...yet there is no requirement for participants to have a big, fat ass. That's false advertising and should be against the rules! I'm going to start my own Fat Ass race, only all participants will be required to have big, fat asses. Stocky, husky and big boned builds will be accepted on a case by case basis.
Note to the +1: I expect to see your new blog post tomorrow, since I "fixed" your computer ;-)
HR avg 165 max 176
I felt like Company Mill beat me down last time, so I needed redemption before Uwharrie. It was a risky proposition, as having another bad run before race day would be demoralizing. Well I got my redemption but nearly took myself out of the competition in the process. I dropped about 32 seconds a mile if you believe my Timex Global Trainer and, although, my average heart rate was unchanged I significantly lowered my maximum heart rate. On my last run I ran over 4 minutes (non-consecutively) with my heart rate in excess of 176, so this was a real improvement in efficiency, as well.
I made an adjustment to my fueling strategy. Even though I blamed my waxy maize mixture on my poor performance, I actually think the extra calories are helping. So this run I filled my Nathan Quickdraw Elite 22oz bottle with the mixture and carried a Fuelbelt Sprint 10oz Palm holder full of water in my other hand. This worked out to be a good combination, and I was nearly empty by the end of the run. I am a little disturbed by the fact that I drained about 32oz of fluid in 68 minutes of running. The upside to this is I find I feel a LOT better when I get done the more I hydrate and eat during the run. This seems to be a great strategy to improve my recovery on a weekly basis. For those of you interested, I've been using 1 scoop of this stuff for hydration on the run. I don't know the ratio of waxy maize to maltrodextrin, but at 17.99 (sour grape on sale) for 30 servings with 5 grams of BCAA's, that's a hell of a deal. I'll use up the bottle before I re-evaluate again.
Now back to the taking myself out part. I rolled my ankle. I normally trip or stumble a few times, sometimes in spectacular fashion but I haven't truly rolled an ankle yet, until today. I think the saving grace was the heavy taping on my left foot. I could feel the tendons and ligaments stretch and rebound all the way to the inside of my foot as I rolled over the outside. I don't know if I could have remained upright without the heavy taping. This was around the 3.5 mile mark on a flat section with lots of ground cover. I still don't know what I stepped on beneath the pine straw. Thankfully the swelling seems to be minor at this point and I was able to run out the rest of the trail (over 2 miles). I think the heavens were smiling upon me when I stopped by Bull City Running Company on my way home. I found a pair of Zensah compression socks in the clearance bin! I got home and stuffed my cankles into them hoping for a recovery miracle. I guess it's wait and see time.
So I was thinking on my run today about weight classes. In wrestling, weightlifting and many other sports weight classes are a standard. I'm not measured against those that are significantly heavier or lighter than me, but in running it's just one big free for all. I think this is blatant weightism! (yes, Wikipedia says that is a word) We need race day weigh-ins! I'm not asking for anything crazy, just 50lb classes or an over and under 200 for men. Actually I would just be happy to see competitor weights on a finishing time list. I find it's difficult to set goals for myself, when I can't find any numbers for high level runners over 200lbs, perhaps because there are none... It's also misleading to call a race series The Fat Ass...yet there is no requirement for participants to have a big, fat ass. That's false advertising and should be against the rules! I'm going to start my own Fat Ass race, only all participants will be required to have big, fat asses. Stocky, husky and big boned builds will be accepted on a case by case basis.
Note to the +1: I expect to see your new blog post tomorrow, since I "fixed" your computer ;-)
Monday, January 31, 2011
Monday of pre-race week, 5x5's
1/31 lift box squat 5x295 towel bench 5x245 plus snatches 3x100 and pull-ups with 50lb kb
I also did some rotator cuff exercises. After my second set on the towel bench, I felt kind of a painful pinching sensation in my left shoulder and this is still bothering me right now. I also seem to have tweaked the right side of my neck. I think the neck could be related to the box squats. When I do box squats I touch the back of the power rack with the bar, but it ALWAYS only touches on the left side, so today, I made a point to touch on both sides. I don't know if I end up off center or if I have a natural twist to my form or maybe the bar is out of round. Either way, it felt like forever to lean back enough for the right side of the bar to touch the back of the power rack. We've decided to keep lowering the box once every 4 week cycle. This will mean we move less weight on the box squat, but it should help us at the bottom of our regular squats. I had some issues with my left arm locking out the snatches, I think this is related to my shoulder injury, but we'll see how it feels on Wednesday.
I still can't decide about my run for tomorrow. I plan to run for about 1 hour, but I can't decide which trail or if I should do intervals. I'll either run Company Mill without intervals or perhaps run Sycamore with intervals. I can't decide which would be a better strategy pre-race. The intervals would allow me to control my effort level, but Company Mill would be a confidence booster if I could have a good run on it. I think I will probably do Company Mill simply because of how irritated I was on Saturday. If I can get my pacing right, I might even do my intervals on it.
I also did some rotator cuff exercises. After my second set on the towel bench, I felt kind of a painful pinching sensation in my left shoulder and this is still bothering me right now. I also seem to have tweaked the right side of my neck. I think the neck could be related to the box squats. When I do box squats I touch the back of the power rack with the bar, but it ALWAYS only touches on the left side, so today, I made a point to touch on both sides. I don't know if I end up off center or if I have a natural twist to my form or maybe the bar is out of round. Either way, it felt like forever to lean back enough for the right side of the bar to touch the back of the power rack. We've decided to keep lowering the box once every 4 week cycle. This will mean we move less weight on the box squat, but it should help us at the bottom of our regular squats. I had some issues with my left arm locking out the snatches, I think this is related to my shoulder injury, but we'll see how it feels on Wednesday.
I still can't decide about my run for tomorrow. I plan to run for about 1 hour, but I can't decide which trail or if I should do intervals. I'll either run Company Mill without intervals or perhaps run Sycamore with intervals. I can't decide which would be a better strategy pre-race. The intervals would allow me to control my effort level, but Company Mill would be a confidence booster if I could have a good run on it. I think I will probably do Company Mill simply because of how irritated I was on Saturday. If I can get my pacing right, I might even do my intervals on it.
Sunday, January 30, 2011
long run...who said anything about easy?
1/29 run 70 mins on Company Mill trail @ Umstead with left foot taped
HR avg 165 max 180
Somehow what was supposed to be a long run at an easy pace turned into another maximum effort run. It didn't help that I made some poor choices before the run. They included:
1. got up too late to eat my regular breakfast before run
2. used waxy maize based powder for my run hydration and mixed it way too thick (note 1)
3. wore my silk base layer on top with the temperature hitting a high of 57
Note 1: Also upon returning home I found some research to backup something else I felt during the run. Maltodextrin based hydration does a better job than waxy maize starch for runs under 2 hours (I haven't run far enough to comment on anything over 2 hours). Now I see research that indicates waxy maize starch would be good for endurance events in excess of 2 hours, so perhaps the ultra folks might have a better use for it, but I'm back to my maltodextrin based hydration.
This was my first time running Company Mill and I wasn't prepared for how it differs from some of the other trails. Company Mill has the longest continuous stretches of uphill and downhill out of the trails I've run at Umstead. This requires some serious adjustments to my strategy as I'm used to more of a rolling trail. I don't mind lots of extreme uphills and downhills, but I like to change direction every few minutes as opposed to a long, slow climb followed by a long descent. I'm sure this will payoff in the race, but it messed up my plan to take it easy on the long run. I think I pushed myself harder in several spots than I have on any trail. I know my heart rate hit 180 on more than one occasion. I should have just let the +1 pace me and I wouldn't have had these problems, but I think doing a trail for the first time makes it hard to relax.
I will say my knees feel better than they did after my midweek run, but I've been able to rest them the rest of the day. No Diclofenac so far, just taking two Cissus capsules three times a day. I'm on my second bottle and it seems to really help with my elbow tendinitis, shoulder pain and left foot arch issues.
HR avg 165 max 180
Somehow what was supposed to be a long run at an easy pace turned into another maximum effort run. It didn't help that I made some poor choices before the run. They included:
1. got up too late to eat my regular breakfast before run
2. used waxy maize based powder for my run hydration and mixed it way too thick (note 1)
3. wore my silk base layer on top with the temperature hitting a high of 57
Note 1: Also upon returning home I found some research to backup something else I felt during the run. Maltodextrin based hydration does a better job than waxy maize starch for runs under 2 hours (I haven't run far enough to comment on anything over 2 hours). Now I see research that indicates waxy maize starch would be good for endurance events in excess of 2 hours, so perhaps the ultra folks might have a better use for it, but I'm back to my maltodextrin based hydration.
This was my first time running Company Mill and I wasn't prepared for how it differs from some of the other trails. Company Mill has the longest continuous stretches of uphill and downhill out of the trails I've run at Umstead. This requires some serious adjustments to my strategy as I'm used to more of a rolling trail. I don't mind lots of extreme uphills and downhills, but I like to change direction every few minutes as opposed to a long, slow climb followed by a long descent. I'm sure this will payoff in the race, but it messed up my plan to take it easy on the long run. I think I pushed myself harder in several spots than I have on any trail. I know my heart rate hit 180 on more than one occasion. I should have just let the +1 pace me and I wouldn't have had these problems, but I think doing a trail for the first time makes it hard to relax.
I will say my knees feel better than they did after my midweek run, but I've been able to rest them the rest of the day. No Diclofenac so far, just taking two Cissus capsules three times a day. I'm on my second bottle and it seems to really help with my elbow tendinitis, shoulder pain and left foot arch issues.
Friday, January 28, 2011
squat, snatch and two smoked weightlifters
1/28 lift squat 3x275 bench press 3x240 plus pull-ups with the 50lb kb and a new addition, barbell snatches with 3x135
I really didn't want to squat with 275 today, but I sucked it up and gave it a shot. Thank goodness I managed to get the reps, although it was a near limit experience. I don't know how I would handle another squat related failure. I used to be a great squatter but even though my back feels great, it seems like my power has never recovered. Now anything over 135 feels heavy to me. Moved up 5lbs on the bench, although I definitely felt every ounce of it. Due to our continued two steps forward, three steps back progress with the one-arm dumbell snatches, we decided to add a similar explosive movement to Fridays. We were originally planning to add some lighter, high rep one-arm dumbell snatches, but I wanted to play around with the barbell snatch, as I haven't done them in years. Turns out my technique seems to have improved. I think we will be making these a regular item. I look forward to really pushing some weight on them next week, although I should take it easy, as it will be the day before the race.
I really didn't want to squat with 275 today, but I sucked it up and gave it a shot. Thank goodness I managed to get the reps, although it was a near limit experience. I don't know how I would handle another squat related failure. I used to be a great squatter but even though my back feels great, it seems like my power has never recovered. Now anything over 135 feels heavy to me. Moved up 5lbs on the bench, although I definitely felt every ounce of it. Due to our continued two steps forward, three steps back progress with the one-arm dumbell snatches, we decided to add a similar explosive movement to Fridays. We were originally planning to add some lighter, high rep one-arm dumbell snatches, but I wanted to play around with the barbell snatch, as I haven't done them in years. Turns out my technique seems to have improved. I think we will be making these a regular item. I look forward to really pushing some weight on them next week, although I should take it easy, as it will be the day before the race.
Thursday, January 27, 2011
spinning my busted wheel
1/27 run spin 60 mins at SYNCstudio in Laurissa's class with a VERY RELUCTANT +1 (Love you, honey!)
HR avg 156 max 173
I'll be honest, the +1 wasn't the only one with reservations. My knee being too sore for an easy run, I rolled the dice on the +1's type A need to workout and we snagged a couple spots on the SYNCStudio waitlist. Miraculously, the stars aligned and we both got into the class. My spinning skills didn't get any better since my last class, but I think my cardio base has improved. The music selection was really good and the +1 likes the teacher, so I was out of the doghouse before I was off the bike ;-) I wore my Timex Global Trainer to keep me honest and to gauge perceived versus actual effort on the bike. I took it easy on the tension as there seemed to be a direct correlation with my knee pain and how much tension I put on the bike. We both left feeling refreshed. I'll have a better picture tomorrow of where I'm at for the weekend run.
HR avg 156 max 173
I'll be honest, the +1 wasn't the only one with reservations. My knee being too sore for an easy run, I rolled the dice on the +1's type A need to workout and we snagged a couple spots on the SYNCStudio waitlist. Miraculously, the stars aligned and we both got into the class. My spinning skills didn't get any better since my last class, but I think my cardio base has improved. The music selection was really good and the +1 likes the teacher, so I was out of the doghouse before I was off the bike ;-) I wore my Timex Global Trainer to keep me honest and to gauge perceived versus actual effort on the bike. I took it easy on the tension as there seemed to be a direct correlation with my knee pain and how much tension I put on the bike. We both left feeling refreshed. I'll have a better picture tomorrow of where I'm at for the weekend run.
Another Wednesday Tipping Point
1/26 lift power clean 3x210 deadlift 3x375 plus inclines 70,75,80 and overhead presses with 55's
The cleans were ugly again, my strained left calf caused me to do a split clean on my heaviest set. The deadlifts are still getting better, thanks to a slight change in form and foot position. Inclines felt strong and overheads are sucking thanks to my left shoulder troubles. I don't think I did my right knee any favors by lifting on it, even though lifting seems to make it feel better, at least while I'm lifting. The swelling is minor compared to what I experienced after my first long run but it's still enough to limit my range of motion and make going down steps slow and painful.
If it wasn't for having to work on the car standing up before and after lifting and going out to dinner that night, I think I would be better shape, since I could have kept my knee elevated and on ice. The hardest part about swelling in the lower extremities is the difficulty and time it takes to dissipate the excess fluid. Having to spend most of my days with my leg elevated cuts into all the things I need to get done, but if I don't do it the pain and swelling will just keep getting worse. I'll be glad when this race is over and I can take the time to find the line between maximal and optimal adaptation in my current training regimen. Here's a good article on the subject.
The cleans were ugly again, my strained left calf caused me to do a split clean on my heaviest set. The deadlifts are still getting better, thanks to a slight change in form and foot position. Inclines felt strong and overheads are sucking thanks to my left shoulder troubles. I don't think I did my right knee any favors by lifting on it, even though lifting seems to make it feel better, at least while I'm lifting. The swelling is minor compared to what I experienced after my first long run but it's still enough to limit my range of motion and make going down steps slow and painful.
If it wasn't for having to work on the car standing up before and after lifting and going out to dinner that night, I think I would be better shape, since I could have kept my knee elevated and on ice. The hardest part about swelling in the lower extremities is the difficulty and time it takes to dissipate the excess fluid. Having to spend most of my days with my leg elevated cuts into all the things I need to get done, but if I don't do it the pain and swelling will just keep getting worse. I'll be glad when this race is over and I can take the time to find the line between maximal and optimal adaptation in my current training regimen. Here's a good article on the subject.
Pace work on the trail
1/25 run 60 mins over two loops of Sal's Branch @ Umstead with 2min x 5 pace work (zone 5)
HR avg 165 max 178
This was a hard run for me, oddly enough, the last 16 minutes after the pace work are what felt the hardest. I drained my bottle by the end of the run (mix of bcaa's, glutamine and GU Brew). I wore my silks on top and bottom and this turned out to be a bit warm for 49 degree weather. I took off my headband within the first 15 mins.
In retrospect, as I sit here with a strained left calf, which I think is a result of my kick during the pace portions and a sore and slightly swollen right knee again, I probably pushed it a little too hard. I think I have to decide on speed or distance at this point. It seems to try and do both is pushing my body over the edge, especially with my weight workouts. It's Thursday as I finish typing this and my knee is still way too sore for a recovery run. I hope it feels better by Saturday or I might be changing my running schedule again...
HR avg 165 max 178
This was a hard run for me, oddly enough, the last 16 minutes after the pace work are what felt the hardest. I drained my bottle by the end of the run (mix of bcaa's, glutamine and GU Brew). I wore my silks on top and bottom and this turned out to be a bit warm for 49 degree weather. I took off my headband within the first 15 mins.
In retrospect, as I sit here with a strained left calf, which I think is a result of my kick during the pace portions and a sore and slightly swollen right knee again, I probably pushed it a little too hard. I think I have to decide on speed or distance at this point. It seems to try and do both is pushing my body over the edge, especially with my weight workouts. It's Thursday as I finish typing this and my knee is still way too sore for a recovery run. I hope it feels better by Saturday or I might be changing my running schedule again...
Tuesday, January 25, 2011
3x3 week begins
1/24 lift box squat 3x295 towel bench 2+1x265 plus snatches 5x75 and 3x100 on both sides and pull-ups with +50lb kb
Other than lowering the weight for my squats (cough..50lbs), today was a good day. I will attribute being down on my squat to lowering the box height, but I should probably blame the running too. My right outer quad and itb still feel like one giant knot since Saturday. I've been hitting them with the stick and the foam roller every day. I think the increased protein might have paid off a little, as my snatches were much better today and I don't feel as gaunt and run down. I hit my previous max on the towel bench, but only got 2 reps instead of 3. I think we are going to add a sub maximal olympic lift to Fridays to help stabilize our dumbell snatches.
Other than lowering the weight for my squats (cough..50lbs), today was a good day. I will attribute being down on my squat to lowering the box height, but I should probably blame the running too. My right outer quad and itb still feel like one giant knot since Saturday. I've been hitting them with the stick and the foam roller every day. I think the increased protein might have paid off a little, as my snatches were much better today and I don't feel as gaunt and run down. I hit my previous max on the towel bench, but only got 2 reps instead of 3. I think we are going to add a sub maximal olympic lift to Fridays to help stabilize our dumbell snatches.
Sunday, January 23, 2011
Cool Runnings
1/22 run 55ish mins total on Sal's Branch @ Umstead (45+10 run out)
HR avg 161 max 177
Wow, this was by far the coldest day I've ever run outside, with the temperature right at 30 degrees (probably less in the woods). I felt pretty good on the run, although my legs were definitely hurting from the heavy squats around 15 hours earlier. I wore my REI silk base layer top and bottom, shorts, long sleeve Brooks shirt, Smartwool beanie (switched to Mizuno headband after 5 mins), Saucony gloves (removed after 15 mins), sunglasses, Balega socks and NB MT101's. I found this kept me warm enough for the duration, although I could see adding another layer on bottom for longer runs. I think I would probably just wear two silks, but I might try to get some real pants if it gets much colder.
I met up with the +1 to help her finish out a 3 hour tour of the woods. She was in bad shape when I showed up, but somehow she just keeps going...I don't know how she does it. She'll probably be fully recovered and rip-roaring to run again in a couple days while I'm still hobbling around! She took my Mountain Hardwear jacket, which was a good thing, as I would have been WAY too hot if I had left it on. It really helped me to try and pace her, as this way I was able to run a little smarter, especially with my legs still reeling from squats last night. The run felt pretty good, but I find as the temperature drops my ability to feel what's going on is reduced, so I have to be extra careful. I iced my knee as soon as we got done and I'll be curious to see how I feel for my lifting on Monday. I've been allowing myself to eat whenever I want (and just about whatever too). I need to get some more ground turkey breast and some other protein sources to keep around for snacking. We'll see if all this eating will make a difference in my recovery and strength for the coming week.
HR avg 161 max 177
Wow, this was by far the coldest day I've ever run outside, with the temperature right at 30 degrees (probably less in the woods). I felt pretty good on the run, although my legs were definitely hurting from the heavy squats around 15 hours earlier. I wore my REI silk base layer top and bottom, shorts, long sleeve Brooks shirt, Smartwool beanie (switched to Mizuno headband after 5 mins), Saucony gloves (removed after 15 mins), sunglasses, Balega socks and NB MT101's. I found this kept me warm enough for the duration, although I could see adding another layer on bottom for longer runs. I think I would probably just wear two silks, but I might try to get some real pants if it gets much colder.
I met up with the +1 to help her finish out a 3 hour tour of the woods. She was in bad shape when I showed up, but somehow she just keeps going...I don't know how she does it. She'll probably be fully recovered and rip-roaring to run again in a couple days while I'm still hobbling around! She took my Mountain Hardwear jacket, which was a good thing, as I would have been WAY too hot if I had left it on. It really helped me to try and pace her, as this way I was able to run a little smarter, especially with my legs still reeling from squats last night. The run felt pretty good, but I find as the temperature drops my ability to feel what's going on is reduced, so I have to be extra careful. I iced my knee as soon as we got done and I'll be curious to see how I feel for my lifting on Monday. I've been allowing myself to eat whenever I want (and just about whatever too). I need to get some more ground turkey breast and some other protein sources to keep around for snacking. We'll see if all this eating will make a difference in my recovery and strength for the coming week.
Friday, January 21, 2011
Consistency of Brutality
1/21 lift squat 6x265 bench 10x190,6+2x205,2+2x225 pull-ups with 50lb kb and rotator cuff exercises
I felt the need to list out the bench, as I blew myself out on the first set. I don't know what it is about the 10 rep set, but I knew as soon as I racked the weight, I was done. You get that feeling where your muscles feel too swollen to contract properly. I wonder if my high rep efficiency would improve if I started doing more push-ups and crossfit workouts again (perhaps my lactic acid threshold is down?). I'm not going to worry about it until after I get through Uhwarrie, as I think I'm already pushing my limits for physical adaptation at my current fitness level.
I think brutality is a good description for my squats today. I've been on a downward spiral with my squats lately, which I would like to blame on the running and the knee injury. So today I sucked it up and pushed myself as hard as I could to get those reps. I believe my conscious effort to up calories and protein played a part in my success (I sit here drinking a protein shake and eating two eggs at 1am). I went up on my 10 rep set to 205 and I stuck with 225 for 8 and 265 for 6 (which I failed to complete in a single set last time). I got myself bent over on a couple of reps, but I gutted through it and got it done. I ended up working out around 11pm tonight, as work was a mess today. It's funny how I find myself pushing heavier weights when I'm alone, but I feel less pressure in doing so. I guess, in part, I enjoy the calm and mental focus I get working out by myself. I've trained solo for most of my life and I think it definitely has it's place, although there is nothing like a training partner to maintain honesty and consistency.
My knees feel good and I seem to have no residual issues from my run on Thursday. I'll be planning for 45 mins on Saturday. If this goes well, I'll restart my running schedule of Tuesdays, Wednesdays and Saturdays. I will probably just repeat the distances I've done so far. I have the potential for 6 more runs before Uwharrie and I need to make the most of them to get my body ready. If I can get up to 1.5 hours injury free, I'll be fine. My only real goal for the race is to prepare my body for the mileage, so I don't experience mechanical failure or injury.
I felt the need to list out the bench, as I blew myself out on the first set. I don't know what it is about the 10 rep set, but I knew as soon as I racked the weight, I was done. You get that feeling where your muscles feel too swollen to contract properly. I wonder if my high rep efficiency would improve if I started doing more push-ups and crossfit workouts again (perhaps my lactic acid threshold is down?). I'm not going to worry about it until after I get through Uhwarrie, as I think I'm already pushing my limits for physical adaptation at my current fitness level.
I think brutality is a good description for my squats today. I've been on a downward spiral with my squats lately, which I would like to blame on the running and the knee injury. So today I sucked it up and pushed myself as hard as I could to get those reps. I believe my conscious effort to up calories and protein played a part in my success (I sit here drinking a protein shake and eating two eggs at 1am). I went up on my 10 rep set to 205 and I stuck with 225 for 8 and 265 for 6 (which I failed to complete in a single set last time). I got myself bent over on a couple of reps, but I gutted through it and got it done. I ended up working out around 11pm tonight, as work was a mess today. It's funny how I find myself pushing heavier weights when I'm alone, but I feel less pressure in doing so. I guess, in part, I enjoy the calm and mental focus I get working out by myself. I've trained solo for most of my life and I think it definitely has it's place, although there is nothing like a training partner to maintain honesty and consistency.
My knees feel good and I seem to have no residual issues from my run on Thursday. I'll be planning for 45 mins on Saturday. If this goes well, I'll restart my running schedule of Tuesdays, Wednesdays and Saturdays. I will probably just repeat the distances I've done so far. I have the potential for 6 more runs before Uwharrie and I need to make the most of them to get my body ready. If I can get up to 1.5 hours injury free, I'll be fine. My only real goal for the race is to prepare my body for the mileage, so I don't experience mechanical failure or injury.
Thursday, January 20, 2011
On the run again... for now
1/20 run 28 mins one loop of Sal's Branch trail @ Umstead
I felt pretty good on this run with an average heart rate of 166 and a peak heart rate of 178 bpm. My right knee felt much better than my last run and I made it through a full loop of Sal's Branch. I wanted to keep going, but I need to be smart and build up my distance more slowly this time. On the run I was subconsciously tensing up my right quad to protect my knee and it seemed to be making things worse, so I did my best to relax and ride out the downhills. I remembered to bring my ice pack in the car with me, like I had to do for my left knee when I first started running. My plan is to do 45 mins on Saturday at an easier pace if my knee stays healthy.
I felt pretty good on this run with an average heart rate of 166 and a peak heart rate of 178 bpm. My right knee felt much better than my last run and I made it through a full loop of Sal's Branch. I wanted to keep going, but I need to be smart and build up my distance more slowly this time. On the run I was subconsciously tensing up my right quad to protect my knee and it seemed to be making things worse, so I did my best to relax and ride out the downhills. I remembered to bring my ice pack in the car with me, like I had to do for my left knee when I first started running. My plan is to do 45 mins on Saturday at an easier pace if my knee stays healthy.
Wednesday, January 19, 2011
What a difference a little success makes
1/19 lift power clean 2x225 deadlift 2x385 plus inclines presses with 65,70,75
Today felt like a breakthrough in comparison to my last few weeks of lifting. I struggled to make the cleans, as I still can't seem to find any explosiveness in my legs and back, but I made the same weight as last month. I've been reading up on powerlifting form looking for ways to improve my lifts and I think it paid off on the deadlift today. I pointed my feet straight ahead to help me drive my hips forward. This seemed to really make a difference, as I had no trouble making the double.
I want to up my protein intake to 1 gram per pound and perhaps as high as 1.5 grams per pound. My hopes is that this will help me to progress in my lifts.
Today felt like a breakthrough in comparison to my last few weeks of lifting. I struggled to make the cleans, as I still can't seem to find any explosiveness in my legs and back, but I made the same weight as last month. I've been reading up on powerlifting form looking for ways to improve my lifts and I think it paid off on the deadlift today. I pointed my feet straight ahead to help me drive my hips forward. This seemed to really make a difference, as I had no trouble making the double.
I want to up my protein intake to 1 gram per pound and perhaps as high as 1.5 grams per pound. My hopes is that this will help me to progress in my lifts.
Tuesday, January 18, 2011
The Downward Spiral
1/18 lift box squat 3x290+3x285 towel bench 5+1x245 snatches 5x75 and a few attempts with the 100 (no success on the left and one on the right) plus pull-ups and dips
We lowered the box squat down a notch today. I think this plus the fact that I've lost some weight is starting to really catch up with me. I haven't looked back to check, but I'm starting string together weeks of missed lifts and a downward trend in poundage. My plan is to increase my intake of quality calories and maybe change up some of our auxiliary lifts. I might try to run again tomorrow after we lift, depending on how my knee feels. It's not great, but it doesn't feel any worse than it did on Sunday before we ran.
We lowered the box squat down a notch today. I think this plus the fact that I've lost some weight is starting to really catch up with me. I haven't looked back to check, but I'm starting string together weeks of missed lifts and a downward trend in poundage. My plan is to increase my intake of quality calories and maybe change up some of our auxiliary lifts. I might try to run again tomorrow after we lift, depending on how my knee feels. It's not great, but it doesn't feel any worse than it did on Sunday before we ran.
Sunday, January 16, 2011
This was supposed to be my good knee!
1/17 1.6miles of running on Sal's branch (stopped due to right knee pain)
So it has been over a week and I was itching to try and run again. Going into the run, the knee was still not right, but the swelling had gone down to the point I had full range of motion and I was moving up and down stairs without pain, albeit gingerly. Things were going well in the beginning, but the pain and weird disconnected feeling (fluid?) in my knee got progressively worse. It also seemed to spread from the outer rear to the inner front of the knee, as well. Around the 20 minute mark I decided to call it quits on the running and walked the rest of the loop. My plan was to run one loop of Sal's Branch (about 2.75 miles). I tried to start running a few more times, but even I could tell it was a bad idea if I want to have a chance at being healthy enough to do the 8 miler. Like a dumbass, I didn't bring an icepack so I wasn't able to ice it until we got home. I iced until the one pack was melted and have maintained elevation all evening. I normally rotate through ice packs, but I want to get a feel for how much damage I'm really dealing with from the short run. My main goal is to keep the fluid out of the knee. So I'm going to stick with an aggressive elevation plan. I figure if I can keep the fluid down, my chances for running again in the next 7 days are greatly increased. I don't know if I will be able to build up my time at all, but at this point I'll be lucky to rebuild back to my performance from a week ago.
So it has been over a week and I was itching to try and run again. Going into the run, the knee was still not right, but the swelling had gone down to the point I had full range of motion and I was moving up and down stairs without pain, albeit gingerly. Things were going well in the beginning, but the pain and weird disconnected feeling (fluid?) in my knee got progressively worse. It also seemed to spread from the outer rear to the inner front of the knee, as well. Around the 20 minute mark I decided to call it quits on the running and walked the rest of the loop. My plan was to run one loop of Sal's Branch (about 2.75 miles). I tried to start running a few more times, but even I could tell it was a bad idea if I want to have a chance at being healthy enough to do the 8 miler. Like a dumbass, I didn't bring an icepack so I wasn't able to ice it until we got home. I iced until the one pack was melted and have maintained elevation all evening. I normally rotate through ice packs, but I want to get a feel for how much damage I'm really dealing with from the short run. My main goal is to keep the fluid out of the knee. So I'm going to stick with an aggressive elevation plan. I figure if I can keep the fluid down, my chances for running again in the next 7 days are greatly increased. I don't know if I will be able to build up my time at all, but at this point I'll be lucky to rebuild back to my performance from a week ago.
Saturday, January 15, 2011
Sometimes a "no lift" is better than not lifting at all
1/14 lift squat 3x245 bench press 2x245 plus overheads with 55lb dumbells and pull-ups with the 50lb kettlebell
I don't even want to get into what happened today, but suffice to say I failed to complete a double on the squat and two attempts at a single on the bench. I weighed myself after lifting at 210lbs, so I'm down about 3lbs from my stomach issues yesterday. I can say for sure my GI tract is still a wreck as even the simplest foods send my stomach into knots.
I don't even want to get into what happened today, but suffice to say I failed to complete a double on the squat and two attempts at a single on the bench. I weighed myself after lifting at 210lbs, so I'm down about 3lbs from my stomach issues yesterday. I can say for sure my GI tract is still a wreck as even the simplest foods send my stomach into knots.
Thursday, January 13, 2011
Ground Control to Major Tom, ABORT ABORT!
1/13 lift power clean 1x225 (failed 235) deadlift 2x345 (failed 395 twice due to nearly puking myself)
I'm not sure what happened after I did my deadlift double, but I started to feel chills and a wave nausea hit me. I went ahead and attempted my single, missed it, grabbed my sweatshirt and hat (I was freezing) tried the single again and nearly puked everywhere. I told my training partner I was feeling ill and ran upstairs to the bathroom before I puked everywhere. By the time I cleaned up the bathroom and brushed my teeth he was heading out, so I gathered myself together and told him we would pick things up again tomorrow. As soon as he left, I was back in the bathroom puking again...and again. This continued for quite awhile with bouts of shivering, drenched in sweat on the bathroom floor in between the puking. At some point it calmed down enough for me to grab a bucket, a blanket and go lie down on the couch. I managed to hold down some Gatorade around 5pm and had some soup and corn chips for dinner (closest thing to gluten free saltines, I guess). I have to think something I ate for breakfast must have made me ill. Knee is still busted up, but the swelling is down. Feels similar to when I tore my posterolateral corner.
I'm not sure what happened after I did my deadlift double, but I started to feel chills and a wave nausea hit me. I went ahead and attempted my single, missed it, grabbed my sweatshirt and hat (I was freezing) tried the single again and nearly puked everywhere. I told my training partner I was feeling ill and ran upstairs to the bathroom before I puked everywhere. By the time I cleaned up the bathroom and brushed my teeth he was heading out, so I gathered myself together and told him we would pick things up again tomorrow. As soon as he left, I was back in the bathroom puking again...and again. This continued for quite awhile with bouts of shivering, drenched in sweat on the bathroom floor in between the puking. At some point it calmed down enough for me to grab a bucket, a blanket and go lie down on the couch. I managed to hold down some Gatorade around 5pm and had some soup and corn chips for dinner (closest thing to gluten free saltines, I guess). I have to think something I ate for breakfast must have made me ill. Knee is still busted up, but the swelling is down. Feels similar to when I tore my posterolateral corner.
Tuesday, January 11, 2011
Schwinn it to win it
1/11 bike 45 mins on Schwinn Airdyne with my bum wheel
I needed some bike time to test out the knee, and just my luck, the wife wanted to do some indoor cardio too, due to the icestorm outside. I managed to average a heart rate of 140bpm (max 159), which took a whole lot of flailing of the arms and legs, resulting in an arctic blast of air courtesy of the Airdyne. It doesn't help that our basement is already around 60 degrees. I wore two shirts and my headband to keep from freezing off my ears. Jury is still out on if the knee feels better or worse. I don't think I will know until tomorrow. I also shocked the sh*t out of it with the TENS 3000 unit I borrowed. I think, at this point, I am looking at minimum of a full week without running. I'll keep doing weights as the knee allows.
I needed some bike time to test out the knee, and just my luck, the wife wanted to do some indoor cardio too, due to the icestorm outside. I managed to average a heart rate of 140bpm (max 159), which took a whole lot of flailing of the arms and legs, resulting in an arctic blast of air courtesy of the Airdyne. It doesn't help that our basement is already around 60 degrees. I wore two shirts and my headband to keep from freezing off my ears. Jury is still out on if the knee feels better or worse. I don't think I will know until tomorrow. I also shocked the sh*t out of it with the TENS 3000 unit I borrowed. I think, at this point, I am looking at minimum of a full week without running. I'll keep doing weights as the knee allows.
Monday, January 10, 2011
Bum Wheel on 5,4,3,2,1 week
1/10 lift box squat 3x315 towel bench 1x275 plus snatches 5x75 and pull-ups 3 sets, one with 50lb kettlebell
My right knee decided to swell up Saturday evening after my long run. It's become hard to bend or straighten and quite painful to walk on. I don't even like to think about when I have to go up and down the stairs. I did manage to lift on it without much pain, but I made sure to go super slow and avoid any explosive movements with my legs. I've got the ice back on it now and I started taking 75mg of diclofenac every 12 hours. I think if I could just get rid of the fluid in the joint capsule I'd be ok to run again (carefully, of course). My lifting partner says I should think about getting it drained if it doesn't go down in 3 days (he's had acl and pcl reconstruction on his right knee).
In other news, I think this is the first day I haven't noticed my sinus/cold issues! Looks like I might be done with this year's sinusitis.
My right knee decided to swell up Saturday evening after my long run. It's become hard to bend or straighten and quite painful to walk on. I don't even like to think about when I have to go up and down the stairs. I did manage to lift on it without much pain, but I made sure to go super slow and avoid any explosive movements with my legs. I've got the ice back on it now and I started taking 75mg of diclofenac every 12 hours. I think if I could just get rid of the fluid in the joint capsule I'd be ok to run again (carefully, of course). My lifting partner says I should think about getting it drained if it doesn't go down in 3 days (he's had acl and pcl reconstruction on his right knee).
In other news, I think this is the first day I haven't noticed my sinus/cold issues! Looks like I might be done with this year's sinusitis.
Saturday, January 8, 2011
Trailjackers and my 1st Long Run
1/8 run 70 mins on Sycamore Trail @ Umstead with left foot taped in NB MT101's plus an 8 min run out (I got too cold to walk out the trail)
Wow, it was cold this time. I think temperature was about 37 and we had light snow/hail flurries during the run (thankfully they stopped). I wore my silk base layer tops and bottoms with short sleeve shirt and shorts plus my headband, sunglasses and the usual footwear. My friggin Global Trainer lost signal right when we started the run, so my distance was missing about 1.25 miles. I think I ended up doing about 5.85 miles in 70 mins, which is acceptable for my first long run, especially with the problems we encountered...or rather problem. We got hijacked on the trail, and by hijacked I mean this lady decided she wanted to have a conversation with us without actually stating her intentions, so I kept trying to give her room to get by (she was ALOT faster than us) and the wife actually stopped, in the hopes she would run on, but she slowed down too, then finally she returned to her normal pace and zipped off (apparently she's run Boston and tons of other stuff). The only problem is we catch up to her in the middle of the hail/snowstorm and she is sitting on a log taking pictures of the trail with her phone, so I am forced to stop so as to not run into her shot! Finally, I asked if she minds if I run ahead as it was taking her forever to get the photo. She then proceeds to pickup again and run with us, but this time she asks if she can hang with us for the rest of the trail, but I guess she changed her mind at some point, as she took off again... It wouldn't have been a big deal if she had just stated her intention to run with us in the beginning and done so, instead of having us jump out of the way every time we thought she was about to pass, only for her to instead, start in on another story. It didn't help when she asks to run with us the second time and then takes off again...make up your mind!!! I have nothing against meeting new people on the trail, I only ask that we all be considerate of each other and our individual training goals.
So, back to the reason for this post, my first long run! I knew going in, there was no way I could make it without taping my foot for Plantar Fasciitis. Here's the link to the video I've been using for my tape job. I wish I could say I did a better tape job this time, but I ended up with lots of wrinkles again. I will say I didn't feel the pain on the back of my heel as much, not sure if this is because I'm getting used to the tape or because I made a point to keep the tape lower on my heel. I was worried it wouldn't hold up, as the job looked like crap, but I made it through the run without too much pain! I might try to go without taping on my easy runs depending on how my foot feels in between, but at least I think I've found a long term solution to running through my foot problems.
My heart rate average was 161bpm with a peak of 176bpm. Other than a few times where our run was hijacked, I felt pretty good. I kept my pace under control thanks to the hrm, but for some reason the strap kept sliding down, even though I had it adjusted from my last run. I guess it must have stretched some, but it never fell off, it would just work its way to below my lats in the back. I felt pretty good for this run and didn't have any problems finishing it out. I couldn't believe how tight my quads were trying to stretch back at the car. I think the tightness was setting in from my 5 sets of squats on Friday. I'm a little worried about my knees, as my right one is very stiff and swollen right now, but I have two days to heal up before my next run :-) I just wanted to give a big thank you to my +1 for all her patience and encouragement to get me to this point. I won't say I enjoy running yet, but it does carry a certain sense of accomplishment.
Wow, it was cold this time. I think temperature was about 37 and we had light snow/hail flurries during the run (thankfully they stopped). I wore my silk base layer tops and bottoms with short sleeve shirt and shorts plus my headband, sunglasses and the usual footwear. My friggin Global Trainer lost signal right when we started the run, so my distance was missing about 1.25 miles. I think I ended up doing about 5.85 miles in 70 mins, which is acceptable for my first long run, especially with the problems we encountered...or rather problem. We got hijacked on the trail, and by hijacked I mean this lady decided she wanted to have a conversation with us without actually stating her intentions, so I kept trying to give her room to get by (she was ALOT faster than us) and the wife actually stopped, in the hopes she would run on, but she slowed down too, then finally she returned to her normal pace and zipped off (apparently she's run Boston and tons of other stuff). The only problem is we catch up to her in the middle of the hail/snowstorm and she is sitting on a log taking pictures of the trail with her phone, so I am forced to stop so as to not run into her shot! Finally, I asked if she minds if I run ahead as it was taking her forever to get the photo. She then proceeds to pickup again and run with us, but this time she asks if she can hang with us for the rest of the trail, but I guess she changed her mind at some point, as she took off again... It wouldn't have been a big deal if she had just stated her intention to run with us in the beginning and done so, instead of having us jump out of the way every time we thought she was about to pass, only for her to instead, start in on another story. It didn't help when she asks to run with us the second time and then takes off again...make up your mind!!! I have nothing against meeting new people on the trail, I only ask that we all be considerate of each other and our individual training goals.
So, back to the reason for this post, my first long run! I knew going in, there was no way I could make it without taping my foot for Plantar Fasciitis. Here's the link to the video I've been using for my tape job. I wish I could say I did a better tape job this time, but I ended up with lots of wrinkles again. I will say I didn't feel the pain on the back of my heel as much, not sure if this is because I'm getting used to the tape or because I made a point to keep the tape lower on my heel. I was worried it wouldn't hold up, as the job looked like crap, but I made it through the run without too much pain! I might try to go without taping on my easy runs depending on how my foot feels in between, but at least I think I've found a long term solution to running through my foot problems.
My heart rate average was 161bpm with a peak of 176bpm. Other than a few times where our run was hijacked, I felt pretty good. I kept my pace under control thanks to the hrm, but for some reason the strap kept sliding down, even though I had it adjusted from my last run. I guess it must have stretched some, but it never fell off, it would just work its way to below my lats in the back. I felt pretty good for this run and didn't have any problems finishing it out. I couldn't believe how tight my quads were trying to stretch back at the car. I think the tightness was setting in from my 5 sets of squats on Friday. I'm a little worried about my knees, as my right one is very stiff and swollen right now, but I have two days to heal up before my next run :-) I just wanted to give a big thank you to my +1 for all her patience and encouragement to get me to this point. I won't say I enjoy running yet, but it does carry a certain sense of accomplishment.
Friday, January 7, 2011
Goodbye 5x5 week
1/7 lift squat 4+1x265 bench press 4+1x230 plus overheads with 55lb dumbells and one set pull-ups and two sets of dips
The squat was a struggle, my legs felt good, but my upper and lower back was still sore from Wednesday. I had trouble keeping my head up when I would come out of the hole and my legs would straighten faster than I could get the back to fire, so I would end up bent forward. It all stems from my back injury, as I never had this problem before the injury. The bench would have been no problem but I kept hitting the supports on the rack. I'm not sure if that means my chest is shrinking or what. It really throws you off a rep when the bar hits the support before it touches your chest. I tend to drop my left side, but today I actually hit on both sides on a rep or two, so I had to reset. If I had lowered the supports first the set would have been no problem, but it's good to keep them there for the times I don't have a spotter, so I don't risk crushing myself. Backed off on the pull-ups to keep from aggravating the forearm. Shoulder felt pretty good today.
The squat was a struggle, my legs felt good, but my upper and lower back was still sore from Wednesday. I had trouble keeping my head up when I would come out of the hole and my legs would straighten faster than I could get the back to fire, so I would end up bent forward. It all stems from my back injury, as I never had this problem before the injury. The bench would have been no problem but I kept hitting the supports on the rack. I'm not sure if that means my chest is shrinking or what. It really throws you off a rep when the bar hits the support before it touches your chest. I tend to drop my left side, but today I actually hit on both sides on a rep or two, so I had to reset. If I had lowered the supports first the set would have been no problem, but it's good to keep them there for the times I don't have a spotter, so I don't risk crushing myself. Backed off on the pull-ups to keep from aggravating the forearm. Shoulder felt pretty good today.
Wednesday, January 5, 2011
Double Down part 2
1/5 lift powerclean 5x195 deadlift 5x365 plus inclines with 6x70 and 5x80
Wow, I could barely hobble down the stairs to the basement after the run, so the thought of trying to do 5 sets of 5 reps in anything that involved bending my knees seemed impossible. I was in a lot of pain at first with the cleans (especially my right knee), but I guess the endorphins kicked in and I was able to get through them. I found myself using more of my back to pull my cleans, as my legs had no spring left in them. The deadlifts weren't any better, this was probably the closest I've been to the edge on the deadlift in awhile. I'm still shocked I was able to pull 365 for 5 reps only a few hours after putting in 40 minutes on the trails. My left shoulder felt better today on the inclines but by the time I got to this point in the workout my body was spent and I struggled more than normal to complete the reps. I actually missed my first attempt to clean the dumbells into position, which hasn't happened to me with 80's in a LONG time, certainly not in the last year.
I'm still dealing with some residual congestion from my on going cold, but each day things seem to get a little better. I want to try and make a note of this, just so I know the exact day I finally get over this crap, so I can look back next year when I get it again.
Wow, I could barely hobble down the stairs to the basement after the run, so the thought of trying to do 5 sets of 5 reps in anything that involved bending my knees seemed impossible. I was in a lot of pain at first with the cleans (especially my right knee), but I guess the endorphins kicked in and I was able to get through them. I found myself using more of my back to pull my cleans, as my legs had no spring left in them. The deadlifts weren't any better, this was probably the closest I've been to the edge on the deadlift in awhile. I'm still shocked I was able to pull 365 for 5 reps only a few hours after putting in 40 minutes on the trails. My left shoulder felt better today on the inclines but by the time I got to this point in the workout my body was spent and I struggled more than normal to complete the reps. I actually missed my first attempt to clean the dumbells into position, which hasn't happened to me with 80's in a LONG time, certainly not in the last year.
I'm still dealing with some residual congestion from my on going cold, but each day things seem to get a little better. I want to try and make a note of this, just so I know the exact day I finally get over this crap, so I can look back next year when I get it again.
Double Down part 1
1/5 run 40 min "easy" out and back on Sycamore trail @ Umstead
The temp was about 5 degrees cooler than yesterday (42ish), so I wore my silk base layer bottoms as well as the top along with my headband, glasses and regular running gear. I also figured this would be a good time to test out the heart rate monitor with my Timex Global Trainer.
Something which I forgot to mention the other day is I've been playing around with the Timex Global Trainer and my wife's Garmin 310xt. I wore both of them on my pace run yesterday and I wore them both again today. I definitely feel like the Garmin is the superior device but I've also been to a 310xt specific training class with our regional Garmin Rep. It's taken me quite a bit of time to figure out the Timex. I did manage to setup my time intervals before my repeats yesterday, but I wish the watch would vibrate in addition to the audible alarm. I had a pretty big discrepancy between the two on distance yesterday, but today they were pretty close. The Timex Global Trainer is consistently shorter in it's distance calculations compared to the 310xt, I can't speak for which is more accurate, but based on the online data I've seen the Garmin is closer to actual distance. I'm not passing judgment until I get a chance to use the Timex on a measured course. So back to the heart rate strap.
Back in the day I used a Polar strap when I would do cardio, so I was at least used to wearing one, but this was my first time doing so in the great outdoors instead of on a piece of cardio equipment. I was concerned it might come loose between the deep breaths and unpredictable nature of the terrain, but I didn't have any issues. I found the monitor really helped me to figure out when I needed to push and when I needed to throttle back, especially with some of the longer hills. I found that as long as my heart rate was under 170, I could manage pretty well. On some of the hills I would push up into the 170's and this was where I realized recovery could become an issue if I didn't adjust my pace to get my heart rate under control. My average heart rate was 158bpm including warmup, so I would say I hover around 160 once I'm cruising, my max for the run was 175, which I know I hit on more than one occasion. Looking at the zones on the watch, I was in "Zone 4" most of my run with periods in "Zone 5" during the climbs. I don't really know what the implications of this are, so I guess I have some research to do tomorrow. I think I will start using the strap on all my runs to help me train a bit smarter. I think it could be really helpful when I do Uwharrie so I can tell when I'm really getting myself into trouble and when I'm just psyching myself out.
The temp was about 5 degrees cooler than yesterday (42ish), so I wore my silk base layer bottoms as well as the top along with my headband, glasses and regular running gear. I also figured this would be a good time to test out the heart rate monitor with my Timex Global Trainer.
Something which I forgot to mention the other day is I've been playing around with the Timex Global Trainer and my wife's Garmin 310xt. I wore both of them on my pace run yesterday and I wore them both again today. I definitely feel like the Garmin is the superior device but I've also been to a 310xt specific training class with our regional Garmin Rep. It's taken me quite a bit of time to figure out the Timex. I did manage to setup my time intervals before my repeats yesterday, but I wish the watch would vibrate in addition to the audible alarm. I had a pretty big discrepancy between the two on distance yesterday, but today they were pretty close. The Timex Global Trainer is consistently shorter in it's distance calculations compared to the 310xt, I can't speak for which is more accurate, but based on the online data I've seen the Garmin is closer to actual distance. I'm not passing judgment until I get a chance to use the Timex on a measured course. So back to the heart rate strap.
Back in the day I used a Polar strap when I would do cardio, so I was at least used to wearing one, but this was my first time doing so in the great outdoors instead of on a piece of cardio equipment. I was concerned it might come loose between the deep breaths and unpredictable nature of the terrain, but I didn't have any issues. I found the monitor really helped me to figure out when I needed to push and when I needed to throttle back, especially with some of the longer hills. I found that as long as my heart rate was under 170, I could manage pretty well. On some of the hills I would push up into the 170's and this was where I realized recovery could become an issue if I didn't adjust my pace to get my heart rate under control. My average heart rate was 158bpm including warmup, so I would say I hover around 160 once I'm cruising, my max for the run was 175, which I know I hit on more than one occasion. Looking at the zones on the watch, I was in "Zone 4" most of my run with periods in "Zone 5" during the climbs. I don't really know what the implications of this are, so I guess I have some research to do tomorrow. I think I will start using the strap on all my runs to help me train a bit smarter. I think it could be really helpful when I do Uwharrie so I can tell when I'm really getting myself into trouble and when I'm just psyching myself out.
Tuesday, January 4, 2011
Time to Get Serious
1/4 run pace 50 min on Sal's Branch Trail @ Umstead
This was supposed to be a pace run consisting of a 20 min easy run, followed by 5x1 min repeats at 10k pace with 1 min recovery in between and a final 20 min easy run. Things were going pretty well until I caught up to another runner on the trail at the start of my repeats. At first he seemed to be going much slower than I, but he started to speed up the closer I got. So his pace ended up somewhere between my repeats and my recoveries. I didn't want to have to keep passing him, so I ended up balling out for several minutes until I passed the trailhead, figuring he was wrapping up his run(and he was). By this time my oxygen debt was much too high to jog off, so I found myself trying to walk and then do another repeat followed by another bit of walking. I probably walked no more than 2 minutes total, but it was demoralizing and frustrating to have screwed up my workout that way. I did manage to get things back together enough to finish out my 20 minutes of running, although there were times I felt like I was barely moving. This was an important run just for me to get through the 30 minute barrier. I'm used to running 30 minutes but that is generally where I call it quits. My legs felt like they weren't going to recover at first but eventually I got through the wall and on to the next one until the run was done. I walked out the rest of the trail, which was a bad idea, as I started to get super cold on the walk (47 degrees) to the point where I almost started running again, but with my easy run tomorrow, I really want to stick to the program in the hopes of avoiding any possibility of injury. I could feel it in my foot toward the end of the run, but I feel pretty good right now. The real test are the first few steps out of bed the next day.
I should add that my cold is much better than it was on my last run, but I still have a ways to go. I was able to clear my nose during the run without too much trouble. I did have a coughing fit in the car on the way home, but hopefully I will continue to get better.
This was supposed to be a pace run consisting of a 20 min easy run, followed by 5x1 min repeats at 10k pace with 1 min recovery in between and a final 20 min easy run. Things were going pretty well until I caught up to another runner on the trail at the start of my repeats. At first he seemed to be going much slower than I, but he started to speed up the closer I got. So his pace ended up somewhere between my repeats and my recoveries. I didn't want to have to keep passing him, so I ended up balling out for several minutes until I passed the trailhead, figuring he was wrapping up his run(and he was). By this time my oxygen debt was much too high to jog off, so I found myself trying to walk and then do another repeat followed by another bit of walking. I probably walked no more than 2 minutes total, but it was demoralizing and frustrating to have screwed up my workout that way. I did manage to get things back together enough to finish out my 20 minutes of running, although there were times I felt like I was barely moving. This was an important run just for me to get through the 30 minute barrier. I'm used to running 30 minutes but that is generally where I call it quits. My legs felt like they weren't going to recover at first but eventually I got through the wall and on to the next one until the run was done. I walked out the rest of the trail, which was a bad idea, as I started to get super cold on the walk (47 degrees) to the point where I almost started running again, but with my easy run tomorrow, I really want to stick to the program in the hopes of avoiding any possibility of injury. I could feel it in my foot toward the end of the run, but I feel pretty good right now. The real test are the first few steps out of bed the next day.
I should add that my cold is much better than it was on my last run, but I still have a ways to go. I was able to clear my nose during the run without too much trouble. I did have a coughing fit in the car on the way home, but hopefully I will continue to get better.
Monday, January 3, 2011
5 sets of 5 for the New Year
1/3 lift box squat 5x320 towel bench 4+1x245 plus snatches 75x5 90,100x3 pull-ups with 50lb kettlebell
I made a decision ahead of time to not do 100lb snatches with my left arm due to my shoulder problems. My elbow was really bothering me on the pull-ups. I might have to take another break from them if it gets any worse. I've been taking 6 capsules of cissus a day for the last few days and it seems to reduce the pain and irritation, but I'm not sure if it's actually helping to heal my tendonitis.
I made a decision ahead of time to not do 100lb snatches with my left arm due to my shoulder problems. My elbow was really bothering me on the pull-ups. I might have to take another break from them if it gets any worse. I've been taking 6 capsules of cissus a day for the last few days and it seems to reduce the pain and irritation, but I'm not sure if it's actually helping to heal my tendonitis.
New Year, New Run
1/1/11 run 30 mins continuous "easy" run at Umstead
I was fighting my respiratory issues on this one. I couldn't use my nose to breath due to the congestion and after awhile it started to run constantly. I think I'll be doing much better once my nose clears up.
I was fighting my respiratory issues on this one. I couldn't use my nose to breath due to the congestion and after awhile it started to run constantly. I think I'll be doing much better once my nose clears up.
Sunday, January 2, 2011
Lifting Out the New Year
12/31 lift squat 3x275 bench press 3x235 plus pull-ups with +50lb kettlebell and some hammers with 55 and 85lb dumbells.
I managed to gut out some decent squats, but my bench is still suffering with my left shoulder. I started taking a Cissus supplement to see if it will help with my tendon issues.
I managed to gut out some decent squats, but my bench is still suffering with my left shoulder. I started taking a Cissus supplement to see if it will help with my tendon issues.
Friday, December 31, 2010
Take your time
12/30 lift power clean 3x195 deadlift 3x365 plus inclines with 70lb and 75lb dumbells
I'm still under the weather but feeling much better than yesterday. Had some very troublesome shoulder pain on the inclines, hopefully it's not the start of something bad. I need to clear up this illness and get serious with my running if I plan to have a chance on the 8 miler.
I'm still under the weather but feeling much better than yesterday. Had some very troublesome shoulder pain on the inclines, hopefully it's not the start of something bad. I need to clear up this illness and get serious with my running if I plan to have a chance on the 8 miler.
Wednesday, December 29, 2010
Down with the Sickness
12/28 lift box squat 3x315 towel bench 3x245 plus pullups with 50lb kettlebell and snatches with 70x5, 85x1 and 100x2 (only got 1 with left arm).
I was already sick with what I thought was just a head cold from our eurotrip but later that evening things took a turn for the worse. Today I feel like I got hit by a truck between the muscle aches, constant throbbing headache and congestion that has completely blocked up my sinuses. I hope I get better soon because this sucks. I think I should probably go to the doctor but the thought of trying to get myself presentable enough to leave the house seems like an insurmountable task. On the brightside, I went to bed around 6pm and minus a brief period where I had to get up until the mucinex kicked in I slept through until 10am. This means I might finally be back on East coast time!
I was already sick with what I thought was just a head cold from our eurotrip but later that evening things took a turn for the worse. Today I feel like I got hit by a truck between the muscle aches, constant throbbing headache and congestion that has completely blocked up my sinuses. I hope I get better soon because this sucks. I think I should probably go to the doctor but the thought of trying to get myself presentable enough to leave the house seems like an insurmountable task. On the brightside, I went to bed around 6pm and minus a brief period where I had to get up until the mucinex kicked in I slept through until 10am. This means I might finally be back on East coast time!
Thursday, December 16, 2010
Pack it up, Pack it in
This is going to be a kind of random post, but I find it helps me consolidate my thoughts.
So we are in the final 36 hours before we board our flight to Germany. I'm doing my best to prepare us for all travel related scenarios, both good and bad. Just interpreting the baggage and personal item guidelines for foreign airlines is time consuming and confusing. Many people have told me to pack with extra room to bring back any gifts or souvenirs, but looking at the fee structure in place since 1/10 for over weight and extra bags... well, it seems kind of retarded. Based on my understanding of Austrian Airlines policy, if you have ONE bag and it's over 23kg you pay a fee of $150 USD, but if you, instead bring a separate bag weighing up to an additional 23kg it only costs you $50 USD. So it sounds like I'm better off bring 2 bags or perhaps nesting one inside the other for the flight to Germany.
Also, the carry-on aka hand luggage policies are very confusing. They read like you are allowed only one item up to 8kg. So does this mean if my wife brings a carry-on suitcase, she has to leave her purse??? They also state any hand luggage weighing over 8kg will have to be checked. I'm beginning to think I should pack a scale and tape measure for the trip! At least the trains seem to have a relaxed stance on baggage.
So we are in the final 36 hours before we board our flight to Germany. I'm doing my best to prepare us for all travel related scenarios, both good and bad. Just interpreting the baggage and personal item guidelines for foreign airlines is time consuming and confusing. Many people have told me to pack with extra room to bring back any gifts or souvenirs, but looking at the fee structure in place since 1/10 for over weight and extra bags... well, it seems kind of retarded. Based on my understanding of Austrian Airlines policy, if you have ONE bag and it's over 23kg you pay a fee of $150 USD, but if you, instead bring a separate bag weighing up to an additional 23kg it only costs you $50 USD. So it sounds like I'm better off bring 2 bags or perhaps nesting one inside the other for the flight to Germany.
Also, the carry-on aka hand luggage policies are very confusing. They read like you are allowed only one item up to 8kg. So does this mean if my wife brings a carry-on suitcase, she has to leave her purse??? They also state any hand luggage weighing over 8kg will have to be checked. I'm beginning to think I should pack a scale and tape measure for the trip! At least the trains seem to have a relaxed stance on baggage.
Wednesday, December 15, 2010
Last lift before Europe!
12/15 lift power clean 2x225 deadlift 2x375 plus inclines up to 8x80
I can tell I'm dropping body weight and it's starting to affect my heavy lifts. I once again did a bit of a split clean, as my left foot isn't popping out like it should. The deadlifts went well, but I'm starting to feel a bit more like a leaf in the wind under heavy loads. I've been weighing in around 212 lately, which is down from the 225 I was at around the time I hurt my back. I'm expecting I'll drop more weight when we travel due to my limited food options, which isn't a bad thing, but I don't want it to mess with my lifts. Tomorrow I will be running for sure. We are supposed to get some winter weather tonight, so the run should be fun.
I can tell I'm dropping body weight and it's starting to affect my heavy lifts. I once again did a bit of a split clean, as my left foot isn't popping out like it should. The deadlifts went well, but I'm starting to feel a bit more like a leaf in the wind under heavy loads. I've been weighing in around 212 lately, which is down from the 225 I was at around the time I hurt my back. I'm expecting I'll drop more weight when we travel due to my limited food options, which isn't a bad thing, but I don't want it to mess with my lifts. Tomorrow I will be running for sure. We are supposed to get some winter weather tonight, so the run should be fun.
Monday, December 13, 2010
Monday log
12/13 lift box squat 6x320 towel bench 5x245 plus some ugly snatches 3x100 on right side only and pull-ups with 50lb kettlebell.
I figured I should clean this post up post-mortem. My left shoulder is definitely "off." I can't really think of another way to put it. It happens every now and then where it starts to ache and I have some weakness in it. Sometimes it can last for months, other times it clears up in a few weeks. I need to be diligent with my rotator cuff exercises. Our eurotrip should be a good time to focus on rotator cuff work as most hotel gyms have extremely light dumbells and you really don't need more than 10lbs to effectively target the cuff. This was my first time doing pull-ups again in a few weeks and I don't feel like I lost much, if anything. My forearm is not ready yet, that's for sure, but it felt good to do them. I feel like my bench was hurt by leaving them out, either that or the dips were pushing my chest over the edge.
I figured I should clean this post up post-mortem. My left shoulder is definitely "off." I can't really think of another way to put it. It happens every now and then where it starts to ache and I have some weakness in it. Sometimes it can last for months, other times it clears up in a few weeks. I need to be diligent with my rotator cuff exercises. Our eurotrip should be a good time to focus on rotator cuff work as most hotel gyms have extremely light dumbells and you really don't need more than 10lbs to effectively target the cuff. This was my first time doing pull-ups again in a few weeks and I don't feel like I lost much, if anything. My forearm is not ready yet, that's for sure, but it felt good to do them. I feel like my bench was hurt by leaving them out, either that or the dips were pushing my chest over the edge.
Sunday, December 12, 2010
45 minutes of training and almost 22 hours of continuous work
12/11 lift squat 1x300 (no beep) bench press 1x265 (after a near miss at 270) plus some rotator cuff work
I had to cram this little bit of lifting in on Saturday when I had about 45 minutes between changes for work. We use a Safety Squat to make sure we are going deep enough on every rep and I didn't get low enough to make it beep on my single, hence, no beep. I seem to have a serious sticking point in my bench, I just need to figure out what is causing it. I come of the chest strong and get to where my elbow are about 90 degrees. This is where I burn out. I seem to be able to hold the weight at this spot forever but I can't get that last little bit of kick to lock out. I dropped back to 265 and managed a molasses slow single to finish. Did a my rotator cuff work as my left shoulder has something new and weird going on.
I had to cram this little bit of lifting in on Saturday when I had about 45 minutes between changes for work. We use a Safety Squat to make sure we are going deep enough on every rep and I didn't get low enough to make it beep on my single, hence, no beep. I seem to have a serious sticking point in my bench, I just need to figure out what is causing it. I come of the chest strong and get to where my elbow are about 90 degrees. This is where I burn out. I seem to be able to hold the weight at this spot forever but I can't get that last little bit of kick to lock out. I dropped back to 265 and managed a molasses slow single to finish. Did a my rotator cuff work as my left shoulder has something new and weird going on.
Wednesday, December 8, 2010
Building my Aerobic Base
12/8 spin SYNCCycling 60 mins
The +1 talked me into playing hooky instead of cycling on Tuesday, so we had to make up for it on Wednesday. This meant weights and cardio on the same day, not one of my favorite things. She hadn't forgotten about it and made a point to call me earlier in the day to make sure I signed up... So off we went for a full 60 minute class. I think I haven't done a full spin class since before Mexico, which would mean October. We've done quite a few of the combo classes lately, but none of them having more than 30 minutes of spinning. I muddled my way through it, lacking rhythm as always. My knees are feeling very stiff and making lots of funny noises. I hope things feel ok tomorrow. If I have time and the energy, I might try and hit the ATT for another run. I need to make the most of the last days before our trip.
The +1 talked me into playing hooky instead of cycling on Tuesday, so we had to make up for it on Wednesday. This meant weights and cardio on the same day, not one of my favorite things. She hadn't forgotten about it and made a point to call me earlier in the day to make sure I signed up... So off we went for a full 60 minute class. I think I haven't done a full spin class since before Mexico, which would mean October. We've done quite a few of the combo classes lately, but none of them having more than 30 minutes of spinning. I muddled my way through it, lacking rhythm as always. My knees are feeling very stiff and making lots of funny noises. I hope things feel ok tomorrow. If I have time and the energy, I might try and hit the ATT for another run. I need to make the most of the last days before our trip.
Mixed Results
12/8 lift power clean 2x225 (after missing 1x240 and 235) deadlift 1x385 plus inclines of 70,80,75.
I won't say it was a bad day, but certainly not my best. I can't seem to get both my feet to move on my cleans lately. My left stays planted and my right steps back. Perhaps it's related to my arch troubles with the left foot. I think I'm still worn down from work, weather and running. My lifting partner tells me I was shaking like a leaf on the deadlift single. Not exactly what I wanted to hear, but my back is still in one piece, so I won't complain. I need to focus on the fact that I only have a few lifting sessions left before we leave for our trip and make the most of them.
I won't say it was a bad day, but certainly not my best. I can't seem to get both my feet to move on my cleans lately. My left stays planted and my right steps back. Perhaps it's related to my arch troubles with the left foot. I think I'm still worn down from work, weather and running. My lifting partner tells me I was shaking like a leaf on the deadlift single. Not exactly what I wanted to hear, but my back is still in one piece, so I won't complain. I need to focus on the fact that I only have a few lifting sessions left before we leave for our trip and make the most of them.
Monday, December 6, 2010
Muscular and Mental Failure
12/6 lift box squat 1x345 (failed 350) towel bench 2x255 (failed on 290, then 285) snatches 5x70, 3x100 plus dips with +45
I think today was a perfect storm of failure due to too many hard lifting sessions in a short period of time and lack of sleep the last few days thanks to some work emergencies and Time Warner Cable failures.
Let me explain. I normally work from home and use a Time Warner Roadrunner turbo cable modem for my connection, but over the last 4 non-consecutive work days, my connection will start slowing down around 12-2am with an eventual complete loss of cable and tv signal by 3am. This failure will last until around 8am or so. After MANY MANY calls to their support desk and MANY MANY dispatch attempts to repair the problem (it's always working by the time they show up). The problem has been classified as a group outage and the field techs have informed me the entire street, if not a larger area shows an outage during the exact same periods on these 4 nights. At least I feel like we are making some progress. I am told their overnight crew will be on the street watching the signal levels all night tonight and my devices have been put on high alert so a page/email goes out in the event of another outage to my specific equipment. At this point, I intend to call our only other competing provider (if you could call it that), Frontier Communications and see about getting a DSL line installed as a backup. I have lost what little faith I had in Time Warner Cable. In the past I could count on them to consistently screw up my Tivo CableCARD setup and overcharge me on a monthly basis but I could also count on a decent internet connection in the deal, but those days are over.
I think today was a perfect storm of failure due to too many hard lifting sessions in a short period of time and lack of sleep the last few days thanks to some work emergencies and Time Warner Cable failures.
Let me explain. I normally work from home and use a Time Warner Roadrunner turbo cable modem for my connection, but over the last 4 non-consecutive work days, my connection will start slowing down around 12-2am with an eventual complete loss of cable and tv signal by 3am. This failure will last until around 8am or so. After MANY MANY calls to their support desk and MANY MANY dispatch attempts to repair the problem (it's always working by the time they show up). The problem has been classified as a group outage and the field techs have informed me the entire street, if not a larger area shows an outage during the exact same periods on these 4 nights. At least I feel like we are making some progress. I am told their overnight crew will be on the street watching the signal levels all night tonight and my devices have been put on high alert so a page/email goes out in the event of another outage to my specific equipment. At this point, I intend to call our only other competing provider (if you could call it that), Frontier Communications and see about getting a DSL line installed as a backup. I have lost what little faith I had in Time Warner Cable. In the past I could count on them to consistently screw up my Tivo CableCARD setup and overcharge me on a monthly basis but I could also count on a decent internet connection in the deal, but those days are over.
Dashing through the snow
12/5 run 30ish minutes on Umstead trails in New Balance MT101's with left foot taped
I found a good video on how to tape your foot for plantar fascitiis. Using some 3M nexcare tape I managed to do a half way decent job of taping it up. This really paid off on the trail. I had some pain on the back of my heel where the tape rubs, but otherwise my foot felt pretty good. My right knee is a little sore and stiff but for such uneven and technical terrain I think I came out relatively unscathed.
I was out of my comfort zone on this and in the +1's natural habitat. I felt like I was chasing a snowshoe hare through the woods. This worked out great, as it allowed me to focus on the terrain and her cute little posterior without having to worry about trail markers or mentally psyching myself out. Perhaps I will ask her to wear a bunny tail on her running tights next time and I can just do my best impersonation of our retarded lab chasing rabbits in the yard with complete disregard for her personal safety. Either way, I think we will make a weekend trail run together part of the regular schedule.
I found a good video on how to tape your foot for plantar fascitiis. Using some 3M nexcare tape I managed to do a half way decent job of taping it up. This really paid off on the trail. I had some pain on the back of my heel where the tape rubs, but otherwise my foot felt pretty good. My right knee is a little sore and stiff but for such uneven and technical terrain I think I came out relatively unscathed.
I was out of my comfort zone on this and in the +1's natural habitat. I felt like I was chasing a snowshoe hare through the woods. This worked out great, as it allowed me to focus on the terrain and her cute little posterior without having to worry about trail markers or mentally psyching myself out. Perhaps I will ask her to wear a bunny tail on her running tights next time and I can just do my best impersonation of our retarded lab chasing rabbits in the yard with complete disregard for her personal safety. Either way, I think we will make a weekend trail run together part of the regular schedule.
Saturday, December 4, 2010
less than 24 hours and another lifting session
12/4 squat 4x265 bench press 5x230 plus some my rotator cuff exercises
I puss'd out on the squats for the 5th rep. I guess after taking deadlifts to the ragged edge only 16 hours ago I didn't want to push my luck. My training partner has definitely jacked up his back. Here's wishing him a speedy recovery. He still worked up to 185 though. My left shoulder felt "wrong" yesterday on the inclines and I could definitely feel it again today on the bench, so I did some rotator cuff exercises. Now I need to try and get a run in this weekend, looks like it might be in the snow!
I puss'd out on the squats for the 5th rep. I guess after taking deadlifts to the ragged edge only 16 hours ago I didn't want to push my luck. My training partner has definitely jacked up his back. Here's wishing him a speedy recovery. He still worked up to 185 though. My left shoulder felt "wrong" yesterday on the inclines and I could definitely feel it again today on the bench, so I did some rotator cuff exercises. Now I need to try and get a run in this weekend, looks like it might be in the snow!
Friday, December 3, 2010
Rough Week with a Strong Finish
12/3 lift power clean 5x205 deadlift 5x365 plus incline dumbell presses with 70, 80 and 75.
After cover at work for an emergency from 8pm Wednesday until 7am Thursday and then having to take my car to the shop, pushing my bedtime back to after 9am. I felt like crap all day Thursday. Got some sleep and woke up for work on Friday at 7am sharp, as usual. Still felt pretty crappy, but had a very productive day, so that helps. My lifting partner had to go it alone today, as I was too busy with work. He called me Friday evening and told me he hurt his back on the deadlifts! Crap, I hope it's not as bad as what I am still going through. This didn't help my mindset coming into the workout tonight, but my brother hit the iron with me. This helped motivate me and keep me honest. I managed to hit some new top numbers. The last set of cleans turned into split cleans and the final set of deads was about as close to maximum effort as I've been since I hurt my back.
After cover at work for an emergency from 8pm Wednesday until 7am Thursday and then having to take my car to the shop, pushing my bedtime back to after 9am. I felt like crap all day Thursday. Got some sleep and woke up for work on Friday at 7am sharp, as usual. Still felt pretty crappy, but had a very productive day, so that helps. My lifting partner had to go it alone today, as I was too busy with work. He called me Friday evening and told me he hurt his back on the deadlifts! Crap, I hope it's not as bad as what I am still going through. This didn't help my mindset coming into the workout tonight, but my brother hit the iron with me. This helped motivate me and keep me honest. I managed to hit some new top numbers. The last set of cleans turned into split cleans and the final set of deads was about as close to maximum effort as I've been since I hurt my back.
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