Monday:
15 minute run towards Glen Park. Just checking if the injury was serious or not. Felt ok running 15 minutes but needed to hold back on running too much too soon. I felt if i ran 30 minutes i was going to feel and experience the same injury once again. Glad to know injury is not too serious.
Tuesday: Tested what min/mile i was running at when i got injured last week. Turned out that i was running at or a little below 6 min/mile. Although i felt capable mentally and physically, my chronically injured knee did not hold. On tuesday, last week i held that pace for half an hour and the day before i also ran pretty hard for a while. I provably should hold that energy for a race and focus on getting, at last, 100% knee injury free. This will be my goal for the next month i will be spending at home in Mexico. I will have plenty of time to organize myself on a training/rehab schedule that will get me healthy. I have never attempted anything like this and now near the end of the year i feel like i have a lot of information that i can use to get, hopefully, 100%. This year has been great, i was able to run and complete races without being 100% injury free. On my second race i was able to get a competitive time feeling great at the end of the run and with hardly any soreness the following days. I think i know what took me to that level and complemented with a few things i have learned over the past months has me excited about starting a new year with a pre-season of hard work on my back ready to race and run with confidence.
Wednesday:
Night 40 minute 5 mile run at CCSF Track. 9.25 min/mile pace. 10 minute stair climbing and a nice 15 min stretch. Felt ok but will not go overboard. Looks like my injury was just a little scare. i will not take this reminder for granted, will concentrate on being patient.
Thursday:
Off from running, felt pain on leg tendons from night run yesterday, will ice tonight.
Friday:
Off
Monday, December 19, 2011
Sunday, December 11, 2011
Moday 5- Friday 9
Monday:
1 hour run at CCSF Track at a moderate speed. My knees felt a little rusty all day. I felt like my knees were rusty hinges that needed a little oiling. I was a little concerned about running but 20 minutes into the run i felt better than ever.
I feel that i'm getting into shape. I did not feel any struggle at all from the start to finish and did not struggle keeping up the speed at all times. I guess when i hit the trail is when i will find out if i'm progressing significantly. Energy was good, great day overall.
Tuesday:
30 minute fast pace run at the CCSF Track tonight. Knee has been funny for the last couple days and today wasn't the exception. Started out concerned but the concern went away after 15 minutes when my running motion was all i was paying attention to.
30 minutes of core, leg workouts, and stretching. I will start icing my knee to see if it's inflammation.
Wednesday:
I cannot catch a break! Today i ran towards twin peaks and about three quarters of the way (28 min) i had to turn around because the outer side of my left knee was hurting. This brought back font memories of that March 19, 2011 on Mt. Diablo 50K when on mile 25 the same problem stopped me from running and made me hike to the finnish line. Today, i hiked my way back home much the same as during that race with the exact same pain. As i stopped, i tried to stretch my IT band with my usual pole stretches with no success.
Later on after i showered and was heading to class i noticed that i had the same problem as the Mt. Diablo race walking down stairs. When i flexed my foot up and down was when the pain worsened. The pain was not excrutiating however; it was painful enough for me to make facial gestures of disgust.
Thinking about what could have caused this, i see a couple variables with nothing pointing out at anything directly. I had been ok for a while, as a matter of fact, i ran the Golden Gate 50K on july without experiencing any of this and with very little soreness and a fast recovery after the race. What have i been doing differently from what i was doing before the race on july?
1) Running a lot more and more often. I have been running nearly every day for the last couple months where before my race on July the training was running shorter more intense workouts.
2)Running in the city. Training for my race in July was mainly(90%) on trails and not on roads.
3)Running a lot faster. within the last weeks i have noticed i have been running 8min/miles sometimes below that and a lot of the times for long periods of time. My 30 minute run yesterday was at provably below 8 min mile pace for the entire thing.
4)Yoga & short intense workouts. Looking at a calendar i wrote activities in for the months of May & June i noticed that on the month of May i did mostly shorter more intense workouts as training. On June, i started running at Whales Cove Trail towards North Peak short 4-5 mile round trips. During that month i switched around this trail training and YOGA.
I have mentioned patience as a key habit to, vigilantly, keep a tab on during training. Especially when you are recovering from a serious injury. It is so easy to go off track or to forget to be patient as we become more fit.
Thursday:
Off, knee injury. I tried to figure out why i got injured and i think i found out why. First of all, i did not get injured yesterday, Wednesday, i got injured on Tuesday. Tuesday, as i wrote above, i ran a 30 minute run at an 8 min/mile pace; however, i was running at a sub 6 mile pace. In the moment i felt so good running at that speed. I guess this this is another personal experience to learn from and an area to work on. I need to learn to distinguish how a 6, 7 or 8 min mile pace feels like without looking at my watch. I already feel better, i am grateful this didn't turn out to be another multiple month endeavor.
Friday:
Off, knee injury. Had a good stretch using my SOCK! I thing it works. I was so stuck in my ways that stretching was a waste of time and today i was humbled and brought back to earth. I'm not glad i got injured but i am grateful for the things i'm learning from this 'little" injury.
1 hour run at CCSF Track at a moderate speed. My knees felt a little rusty all day. I felt like my knees were rusty hinges that needed a little oiling. I was a little concerned about running but 20 minutes into the run i felt better than ever.
I feel that i'm getting into shape. I did not feel any struggle at all from the start to finish and did not struggle keeping up the speed at all times. I guess when i hit the trail is when i will find out if i'm progressing significantly. Energy was good, great day overall.
Tuesday:
30 minute fast pace run at the CCSF Track tonight. Knee has been funny for the last couple days and today wasn't the exception. Started out concerned but the concern went away after 15 minutes when my running motion was all i was paying attention to.
30 minutes of core, leg workouts, and stretching. I will start icing my knee to see if it's inflammation.
Wednesday:
I cannot catch a break! Today i ran towards twin peaks and about three quarters of the way (28 min) i had to turn around because the outer side of my left knee was hurting. This brought back font memories of that March 19, 2011 on Mt. Diablo 50K when on mile 25 the same problem stopped me from running and made me hike to the finnish line. Today, i hiked my way back home much the same as during that race with the exact same pain. As i stopped, i tried to stretch my IT band with my usual pole stretches with no success.
Later on after i showered and was heading to class i noticed that i had the same problem as the Mt. Diablo race walking down stairs. When i flexed my foot up and down was when the pain worsened. The pain was not excrutiating however; it was painful enough for me to make facial gestures of disgust.
Thinking about what could have caused this, i see a couple variables with nothing pointing out at anything directly. I had been ok for a while, as a matter of fact, i ran the Golden Gate 50K on july without experiencing any of this and with very little soreness and a fast recovery after the race. What have i been doing differently from what i was doing before the race on july?
1) Running a lot more and more often. I have been running nearly every day for the last couple months where before my race on July the training was running shorter more intense workouts.
2)Running in the city. Training for my race in July was mainly(90%) on trails and not on roads.
3)Running a lot faster. within the last weeks i have noticed i have been running 8min/miles sometimes below that and a lot of the times for long periods of time. My 30 minute run yesterday was at provably below 8 min mile pace for the entire thing.
4)Yoga & short intense workouts. Looking at a calendar i wrote activities in for the months of May & June i noticed that on the month of May i did mostly shorter more intense workouts as training. On June, i started running at Whales Cove Trail towards North Peak short 4-5 mile round trips. During that month i switched around this trail training and YOGA.
I have mentioned patience as a key habit to, vigilantly, keep a tab on during training. Especially when you are recovering from a serious injury. It is so easy to go off track or to forget to be patient as we become more fit.
Thursday:
Off, knee injury. I tried to figure out why i got injured and i think i found out why. First of all, i did not get injured yesterday, Wednesday, i got injured on Tuesday. Tuesday, as i wrote above, i ran a 30 minute run at an 8 min/mile pace; however, i was running at a sub 6 mile pace. In the moment i felt so good running at that speed. I guess this this is another personal experience to learn from and an area to work on. I need to learn to distinguish how a 6, 7 or 8 min mile pace feels like without looking at my watch. I already feel better, i am grateful this didn't turn out to be another multiple month endeavor.
Friday:
Off, knee injury. Had a good stretch using my SOCK! I thing it works. I was so stuck in my ways that stretching was a waste of time and today i was humbled and brought back to earth. I'm not glad i got injured but i am grateful for the things i'm learning from this 'little" injury.
Sunday, December 4, 2011
Pacifica Trails hike with Karla
Sunday:
Karla and i went for a run, myself, and a hike, Karla, to Montara Mountain and on our way there we decided to check out Pacifica's Trails. We Started at San Pedro Valley Park and took the Montara Mountain Trail which is about 5 miles round trip. I found out that i have been naming my previous trail runs starting at Whale's Cove Montara Trail when in fact they are called differently. I will revise that and change it. We mainly hiked up the mountain about 1500 feet elevation to where Montara Trail meets North Peak Road. We ran for about 20 minutes down the trail making this Karla's first trail run ever. Great hike, new trail and a lovely day.
Karla and i went for a run, myself, and a hike, Karla, to Montara Mountain and on our way there we decided to check out Pacifica's Trails. We Started at San Pedro Valley Park and took the Montara Mountain Trail which is about 5 miles round trip. I found out that i have been naming my previous trail runs starting at Whale's Cove Montara Trail when in fact they are called differently. I will revise that and change it. We mainly hiked up the mountain about 1500 feet elevation to where Montara Trail meets North Peak Road. We ran for about 20 minutes down the trail making this Karla's first trail run ever. Great hike, new trail and a lovely day.
Saturday, December 3, 2011
Monday 28- Friday 2
Monday:
Off
Tuesday:
Fun night run to Mission & 16th, 7+ miles. Felt ok overall, just a little rust from the couple days of inactivity from Thanksgiving. Is good to be back on the road. Had a veggie burrito at Pancho Villa Taqueria on 17th. It was fun to explore on eating while running. Now i know i can eat a whole veggie burrito in the middle of a run and not barf it right back while running.
Wednesday:
Night run at CCSF Track, about 5 miles, 15min warmup at moderate speed and then 20 minutes of speed running. Finished the night with a series of stair climbing and descents and leg stretching on post.
50 minute total run
20 minute Stair
5 minute stretch
Thursday:
Went to Rodeo Beach for a run. I ran about 7 miles to the cavalry and back. Felt good but need to be a little more prepared and bring the right clothing to avoid irritation. The run was good, felt like i could have run much longer. I was reminded of the 50k i ran on july. I felt like if i kept going i would be able to remember every turn wit clarity. I feel excited to start running there more often starting next year.
Friday:
Off
Week Total:
Road:12 miles
Trail: 7 miles
Off
Tuesday:
Fun night run to Mission & 16th, 7+ miles. Felt ok overall, just a little rust from the couple days of inactivity from Thanksgiving. Is good to be back on the road. Had a veggie burrito at Pancho Villa Taqueria on 17th. It was fun to explore on eating while running. Now i know i can eat a whole veggie burrito in the middle of a run and not barf it right back while running.
Wednesday:
Night run at CCSF Track, about 5 miles, 15min warmup at moderate speed and then 20 minutes of speed running. Finished the night with a series of stair climbing and descents and leg stretching on post.
50 minute total run
20 minute Stair
5 minute stretch
Thursday:
Went to Rodeo Beach for a run. I ran about 7 miles to the cavalry and back. Felt good but need to be a little more prepared and bring the right clothing to avoid irritation. The run was good, felt like i could have run much longer. I was reminded of the 50k i ran on july. I felt like if i kept going i would be able to remember every turn wit clarity. I feel excited to start running there more often starting next year.
Friday:
Off
Week Total:
Road:12 miles
Trail: 7 miles
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