Feeling yesterday's run, today

This morning, my plan was to do a "nice" 4-miler, hopefully at 7:30 pace as kind of a recovery from the "fast" 6-miler yesterday. I managed that, in fact it was 4.75 miles at 7:23. But, I felt pretty crappy throughout. My right ankle has been bothering me. Back in PT, the therapist said, "Wow, your ankles are really inflexible, let's work on those." I never really had ankle problems before, but my right ankle is now stiffer than ever since they worked on it. Damn it. It's always something. It took about a mile to loosen it up. I actually considered turning around after 0.25 miles because it was hurting.

My decision for tomorrow is whether to do the Pirate 5k in Havre de Grace, prior to heading up to NJ, or to run with the Pacemakers before the drive to Jersey. Oh decisions.

First time running the Thursday morning "Under Armour" run

At 6:00 am today, I went to the Under Armour Brandhouse in Harbor East. This is a run that a friend, Cory, has put together for a fairly quick pace... around 7:00 min/mile for 6 miles. Most of the other folks... OK the three others today, run there from their respective homes, and run back. I chose to bike down, because running there would have resulted in an overall distance of 10 miles. A little too far to travel for my current fitness level, and the last thing I want to do is push my distance too far , too fast and get laid up again with another injury.

The run goes from the store at Harbor East, along the harbor and some streets (Key Hwy) to the Under Armour HQ, and back again. As advertised, we kept a 7:00 min pace, although I think we started a little quicker than that. It felt good to stretch my legs like that. My last few runs have been slower dur to slower company and that puking incident. It was soupy out there with the humidity. I was soaked about a mile in. The bike ride home actually let me get some real air movement, and helped dry me off and cool me down. Cheers.

First time I have ever puked to start a run

Last night was my usual Tuesday pizza and beer run. It was 93 degrees at the start, and I left my apartment a tad late. So I pushed it to run 7:00's down to the meetup location. This was after drinking a cup of coffee and eating a large spoonful of marinated mushrooms (wonderful pre-run nutrition). My stomach was feeling a little weird for those two miles to the meetup spot, but it wasn't anything I couldn't handle.

We waited about 5 minutes for the last person to show up and headed off for a 5-miler around the harbor. About five steps into it, I let out what I thought would be a small burp... Nope... it was that cup full of coffee and some mushrooms. Thankfully I was right next to a trash can at the time, and managed to hold it till I got over the can. A couple of swishes of water, spit, repeat. Off I went. Of course I was fighting stomach cramps after that, and basically kept it in the 8:30 range for the rest of the run. Felt OK at the end.

Then, on the walk to the pizza joint, we saw quite the storm heading towards us. We ended up sprinting the last three blocks. The wind was so strong that all of the street debris was smacking us in the face. It took a good five minutes of constant blinking in the pizza place to get the stuff out of my eyes.

Last week, I was at 15.6 miles for the week, which doesn't sound like a lot. But, since the IT band flared up, this is the most I have run in one week. This past week, I was able to stay up in Philly with a good friend, and I got to travel the streets of South Philly for a few miles on Monday and Tuesday evenings. Running from Passyunk down Broad to the stadiums and back up. It was the first time running in South Philly, and it was an interesting view of that part of the city.

Last night was the first disgusting run of the year. IT was 83 F and humid when I went out at 6:30. I only did 4 miles, at 7:10 pace, but it felt like I did twice as much. It's the heat, and the humidity, damn it. I can't stand summer for running, and it's not even that hot yet.

Supposedly, I have a video gait analysis scheduled for this coming Wednesday. We'll have to see if I have really improved my form as much as I think I have, or if I have over corrected and am now doing something equally as awful.

So F'ing Foggy

This morning, my run was spent breathing the thick air on the streets of B'more. It was so foggy, I couldn't see the skyline from my bedroom window. It was a cool 65 F. I did a total of 3 miles, down to the Science Center and back. I stopped to take a photo of the USS Constellation and World Trade Center in the fog.

I am slowly getting my legs back under me. Foam rolling before and after the run is proving to be key. I am at about 12 miles per week, increasing by 10% each week.

Two days in a row for the first time...

Yesterday marked the first time I had run two days in a row after the IT band issues came to a head in late January. I put in 2.5 miles on Monday at 7:21 pace, and then I did 4.1 miles last night at 7:00 pace. I felt good after both runs, although I was approaching the end of my endurance limits after the 4-miler. I could feel my form slipping a bit and my stomach was starting to burn. Last night was also the first run in 80+ degree weather. The first part in the city was warm, and I had to dodge crowds around Camden Yards... someone forgot the Tigers were in town. After going through Fed Hill, and getting to the harbor, it was much cooler. Although the last half mile was dead into a stiff headwind. That really tired me out. The Duclaw Sweet Baby Jesus after my run never tasted so good.

I just have to resist the urge to push past the 10% increase per week. It's going to be tough, but I don't want to end up back at square one with another injury.

Progress is being made

I have been given the go ahead to start increasing my mileage by the standard 10% per week. I am still keeping myself to every other day running to allow things to heal. I am thinking that the key to managing this will be foam rolling both before and after a run.

This past weekend, I managed to get a nice 4.5-miler in at Heinz Wildlife Refuge up in Philly on Saturday. A really flat, gravel trail around the wetlands. It was great, because of my running partners that day, E and D. D is actually a German Shorthaired Pointer, who really seemed to be rather lackadaisical about the 8:23 pace we set. I could tell he was capable of more. Sunday, we got up to watch the elites at the 8-mile marker in the Broad Street Run. They were cruising at about 4:45 pace. It was educational to watch their forms as they went by. I would love to have that springy, shock-absorber look to my stride. After some coffee and a pastry, we watched the sweaty masses roll by somewhere between 8:30 and 11:00 paces. Still fun to watch that many people... most of whom were having fun, too.

Last night's run was a 2.7-miler at what I felt was 5k pace. That turned out to be about 6:30 in the shape I'm in. Not, too bad. I tried to meet up with the RG3 Tuesday pizza and beer run, but missed them at the finish. I checked out our usual places, but it appears that they may have gone home after the run rather than partaking of food and booze. Too bad. Maybe next week.

Camden Yards this morning

One o the best things about Camden Yards is that they open the gates on Eutaw St. at 7 AM, so if you can run down there and through the stadium (or at least by a lot of the concessions) in the morning. It's usually pretty quiet, too.

I think I have personally seen Big Papi put four homers onto Eutaw Street. However, I wasn't here for this particular shot:

I know there's a few Troy O'Leary's out there, and a Carl Everett about four feet from Papi's marker.

So, it was two-miles this morning with no issues. Just focusing on form, which is becoming more natural. Arms swinging by my side, hips underneath me, and each foot in its own lane. Alignment and balance. I hope this works. My next jaunt will be the Newport 10-Miler. I will most likely start the race with my sister, run the first mile with her. Then I'll peel off the course and walk it out to either the 7 or 6-mile marker. I'll hopefully not have to wait too long to see her. Then I'll run the last three or four miles in with her. It'll be fun, and hopefully it'll be dry.

Walt Wit

Missed last night's PT appointment because I got stuck in a car with my boss and two others driving back from a meeting in Malvern, PA. The only saving grace was that we stopped at Wegman's on the way home, and I managed to buy a sixer of Philadelphia Brewing Company's Walt Wit. I was hoping that they would have the Kenzinger, but to no avail. Walt Wit is a close second to my taste buds.

Got up this morning and ran two miles; down through Camden Yards and back up again. This time, I figured I would try foam rolling before running to make sure that my IT band was as loose as possible before straining it. It seems to have worked. I didn't feel any twinges. I also rolled after the run for good measure. I guess the real test will be when I wake up tomorrow. Last weekend, it was the waking up on Sunday that revealed a bit of pain in my knees, which felt decent immediately after the run. PT tomorrow: 7:30 am.

Some Thoughts on Boston 2014

First, it was great to see an American, Meb Keflezighi, win it this year.

Second, it was great to see a 38-year-old win it this year. (Guess how old I am???)

Third, it was great to see Brendan Doyle's tribute to his dad, Booby Doyle, with the Johnson & Wales Athletic Club singlet and striped shorts. Link is HERE

Some knee issues again

This past Saturday, I ran 3.3 miles in Hampden. I felt OK for the first mile, but in the second one, I felt a little bit of weird sensation in my left knee of all places. It was the same type of issue I felt in the right knee when dealing with the IT band. Well, upon waking Sunday morning, I had a bit of pain across the anteriolateral part of the knee... uh oh. It was a little twinge, and exactly like I used to feel in December when all these issues started. I am debating a run today, just 2 miles, to see if I can repeat the issue... sounds like a stupid thing, but as an engineer, the first step is often seeing if you can repeat the problem. Or, I may just do some exercises and wait until I see the PT on Tuesday.

Beautiful Run this Morning

I headed out at 6:15 to catch sunrise over the inner harbor. It was a nice 39 F when I went out. Light gloves, long sleeve, and the New Balance 980s. Felt a little bit of pain in my right knee that was apparently totally unrelated to the IT band based on how it felt. It went away after about 0.25 miles. Ran down to the pier next to Little Havana and watched the sun come up with the Domino Sugar factory to the right. Nice. Got about 4 miles total in, maybe a little less. That's probably a bit more than my PT would like, but oh well. It felt OK.

I really can't wait to start stretching out the mileage and just being out for longer periods of time.

Out to 3 miles

Had a good three-miler on Saturday morning. Took a friend down around the stadium and then briefly out to the harbor and back up Charles St to Koffee Therapy for a post-run iced coffee... black no sugar. Didn't feel anything with my knee during the run, but then I was distracted with conversation. However, while doing lunges later that night, I could feel some snapping across the tibial tray of my right knee, which has been where I have consistently felt the pulling on other runs. Still have a weird feeling there this morning. I am going to hold off until tomorrow on running so that I can run with RG3 that night.

In other news, it was great to see PC have its first true home track meet this past weekend. How that program has manged to draw great runners and thrive without facilities is a testament to the coaches there. They have had some great runners while schlepping about, trying to find time on other local tracks. Great news for them: PC Gets a Track

This time 2.4 miles

I purposely stretched my run a bit, out to 2.4 miles this morning. I can still feel the pulling of the IT band as it passes over some of the protrusions of bone. No pain, but it is concerning. It is taking all I have to not push further on distance at this point. I was able to carry a 7:20 pace quite comfortably.

It was a beautiful morning though. About 42 degrees, and the sun had just come up. Nice start to the day. I am looking forward to running this weekend. Might try to take a 3-miler on Saturday, going by some of the House of Cards sites in B'more proper. Apparently, the Underwoods' home is about a mile from me, as is Zoe's apartment.

Ditto.

Another two-miler, same route. No pain, just some pulling sensations. So, status-quo. It is amazing how quickly the fitness level can disappear. I've been doing some very short bike rides (10 min) to keep up fitness and get around. The shitty weather this winter made it harder to keep that up, and the elliptical was bothersome to the knee.

First day back on the road

Wednesday was the first day back out on the road. I never did get the video gait re-analysis, but the PT cleared me for about six to eight miles per week, running every other day, nothing over three miles. I did two miles in the morning yesterday. It was a great temperature for it because I didn't really get warmed up. I felt some slight pulls across the front of my knee, but no pain. I ran straight down Eutaw, then around and through Camden Yards on Eutaw, which was open. It was a nice easy pace, no watch.

The toughest thing was focusing on several form aspects at once: Keeping my hips level and under me, keeping each foot in its own lane, keeping my stride under me rather than reaching out too far, and keeping my arms swinging evenly and out to the side rather than across my body. I couldn't even enjoy the scenery... OK the litter around Lexington Market and such... it was just a constant checking of form in my mind. I know it will eventually become second nature. The T-Rex will soon be extinct.

"All You Deliver"
Jose Gonzalez

On the verge of ruin
You'll see it all clear
How steep the fall is
How long the way back is
On the verge of success
It's all white and fluffy
Horizons are blurred
By the time you reach your goal
Tongues will be twisted
To the point where you'll lose track of your soul
Distorted pictures is all you deliver

Dammit

Still at least a week away from running on the road. I have been feeling some pulling and/or snapping across the front right of my knee. PT doesn't want to chance that going away. On the plus side, the power went out tonight during my session, so no sweating in the Alter G. Next up is a reevaluation of my gait on Thursday. To see if the Alter G has helped at all.

Frustration is setting in

In my fourth week of PT, and the frustration with not being cleared to run on the streets is down right nasty. I am up to 3 miles at 75% weight on the Alter G, but I hate that thing. Especially when the only shorts that were left at the end of the day were a pair of smalls. I think my voice went up an octave after the 3-miler that day.

I walked about four miles yesterday to try to meet my Tuesday night group at our usual pizza spot. Turns out that it was the first Tuesday in a year when no one felt like going out after the run. I had no way of knowing that until I got to place and no one was there. I checked two other bars nearby, to no avail. I posted a message on the site, and someone replied with the bail out info. Darn. At least I got the walking in.

I still feel something in the area of the IT band... not pain, but something.

PT Continuing

PT continues to progress. Last night involved the addition of some new exercises to strengthen the muscles that stabilize the leg during landing. I was actually amazed that there was such a significant difference between my left leg (my leaping leg) and my right leg. I did 3 miles on the Alter G treadmill. I was at 75% weight and pacing at 7:03, with a cadence of 172 spm. In the last 1/10 mile, I could swear I felt something in my knee. Not pain, just something. Mentioned it to the PT, but I didn't feel it during any of the exercises, so maybe it was nothing.

Supposedly 2 weeks out from real road running at low mileage.