Training Log Archive: Traut

Want to run more just to help my body re-find itself running. I have given rest too many opportunities, now I will try it differently. Easy runs with form emphasis. My plan today was to go easy. I did. In the beginning it felt easy (super tight in right knee and normal irritation in left knee for these days but I was OK). After about 3 miles I thought I fet the same, but I was slowing down. I couldn't believe it, but then I realized I was no longer fine. I really couldn't go harder. Many runs go downhill because I try to rise above the downgraded level my body has to give, today I ran by feel and stayed within my body. Mission accomplished.

Lately it seems that my races have been my training. My body is in such a down phase that I muddle through a race- hopefully raising y heart rate some without too much damage- and then try to recover throughout the period between races. It has been fun to still be competitive, but a change is good and I don't have any races scheduled for a few weeks.

Strava: http://app.strava.com/activities/51420493

Event: WPOC - Deer Lakes
 

Mt. Summit Challenge : http://www.fayettestriders.org/mtsummit/

results: http://www.wvoutside.com/Events/?eid=2013/04/14457...

Strava (cropped the last little bit when I forgot to stop the watch): http://app.strava.com/activities/51420869



3.5 miles, 3 miles up Chestnut Ridge along route 40 up from Hopwood to the Mt. Summit Inn (1200+ ft vertical). This is a race that is right up my alley, but there was a conflict every year... So, Mr. 'I want to go uphill' finally runs the local hill climb (1.5 hours away) and it is now... when my legs just aren't working.

I didn't feel any better during my warmup today, in fact I stopped several times to walk. The race felt much the same, but a brutal headwind over the entire course matched with the uphill course turned the race into a slow gut-it-out affair in which I could stay competitive as slow as I was.

I have always loved the challenge of climbing (here is how I spent my 40th birthday trip to Grand Teton/ Glacier- http://app.strava.com/activities/14096342 http://app.strava.com/activities/14096346 http://app.strava.com/activities/14096345 and http://app.strava.com/activities/14095674 (biking) matched with some great hiking). My body has adjusted itself to climbing and I can always find a way to keep mu pace and efficiency together more then others going uphill. It has kept me in many more races during my down days these past years. Add such a nasty headwind as there was today and 7:30 pace was competitive.

I was obviously going to be behind in the first 800m of flatter running. I moved up very slowly and didn't slide into second until about 1.5 miles into the race. The leader was well within range to catch, and I assumed I would, but my body just couldn't do that. I basically couldn't close the distance and actually fell apart in the last mile pretty hard (which still seemed to be holding the same margin until the very end. It was frustrating to know that that race would have been very different if my body was working, but it is also a good feeling to know I can still be a competitive second given my condition.

My Mom was able to drive up the ridge with Claire and meet us on top (so we didn't have to run down and bash my knees). It was fun to have her there and it was Gail's first hill climb run! She ran the entire way and was even second in her age group!

Another interesting note is that my HR got up higher then I have gotten it in a long time- consistent high 170s through low 180s. It certainly didn't feel like I was able to create that demand, but it was there. I did it the hard way, that's for sure.

It was fun to go up the ridge this way, I have run up the two wood roads to the south of rt. 40, which connect to a network of wood roads and trails that lead up too Skyline rd. It was nice to go up the 'power' route on the road. 40 is basically a highway at this point. I am not sure it would be legal to run up the shoulder unless involved in this race.

some past runs: http://app.strava.com/activities/1007876 and http://app.strava.com/activities/1011949

Event: West Point A-meet
 

Rest is all that will work in this case. Aside from a short walk on the bike path under the 40th street bridge while we waited for "Art All Night" to start, it was a no exercise day. Spent the Day with my Mom (in for the weekend), Gail, and Claire throughout the City.

My left knee was absolutely throbbing while we drove around. My right knee (the knee that was injured) seems to be finding some strength, but my left knee is really struggling right now. Frustrating, since I focused my PT on both legs right from the start.

Wanted to get my legs thinking about running a bit more to maybe get my neuromuscular system at least feeling running. Felt a little bit better on the trails, but not so good that I went over 3 miles. So, there you go.

strava: http://app.strava.com/activities/51226338

full stretching. heal walks heal raises and ankle rotations.

As seems to be after work every day, my quads felt tight all day during work and my run felt exactly like that feeling foreshadowed. My quads tight through my knees and my calves feeling fatigued and labored from step one. I don't know if the tight quads force extra pressure on my calves or my calves being off made my quads tighten. Felt like my body forgot how to run...

left quad/knee was struggling the most. Just couldn't extend into eccentric contraction well at all. Took some abuse.

strava: http://app.strava.com/activities/50730957

full stretching and wall squats

stretching calves and hamstrings with ankle rotations, toe-raise walks, and heel raises.

an hour on the nordic track- felt some strength in my quads. Not bad.

full stretching and wall squats.

Still to sore (and therefor tight) for it to be smart to run and was running out of time. So I just went out to Hartwood to work on navigation skills. Just picked some controls on Dave Battista's scramble course and took it easy (did some running and some walking- all very slow). Didn't even wear the GPS watch -so the mileage is fictional. Trying to focus on map reading and picking up on more features as I try to stay in contact with the map.