DOS Run Week 4 - Shaking off the Holidaze
Happy Boxing Day all! As we enter week 4, we are in the week after Christmas and before New Years where the egg nog and cookies start to weigh you down (figuratively and literally). I use this week a lot of times for planning and reflection. It tends to offer a window that you aren't always able to carve out for yourself (time for the mind and body to just relax and think). I would suggest you take a little stock of where you are, not just as in right now my vDot is x and my FTP is y, but also think about where you are headed in 2017.
As for the week, we are seeing the long runs increase in time with a focus still on frequency. If you are not, take advantage of your natural type A personality and join in the holiday run challenge and see how you stack up with your teammates. I too have been late to that party but am looking forward to adding in my numbers. Have a great week all!
Comments
Scott, thanks for the reminder to sit back and reflect on the past year and the year(s) to come.
We did open presents on Boxing Day due to other commitments yesterday. I dusted off the running shoes and hit the road after we were finished and before the cold rain and wind started. Got in 5.52 miles in 47 minutes with everything at or a little faster than RTP. It was good to get back out on the road after the hiatus caused by sickness and the holidaze. Train well and stay safe out there.
I'm resigned to an injury recovery track for my running, instead of a standard OS. I'll be running every day, but probably just 5K max this week, 2.3 mi yesterday, 2.6 today. I'm doing them at the middle school track 3/4 of a mile up the hill from my house, to negate any up or down hill issues. The problem is in my hip/hamstring/glute area. Don't know for sure what is damaged, but it feels sore and tired all the time. As long as I feel OK by the end of June, I'll consider it a win.
Achilles feels no improvement thus far. Too early to get worried though.
Up to 2.9 miles/26 min today. I think my problem is a combination of piriformis syndrome and a little high hamstring tendonitis. When I sit for extended periods (more than 10-15 minutes), my hip (actually, the middle of the glute area) gets sore. But things keep getting better every day, so I'll keep up with my weight lifting, stretching, focused exercises, and easy running (between TRP and LRP) for shorter times/distance until it's gone.
Achilles pain hits close to home with me. I know the frustration very well. I'm in the NOS but wanted to offer some unsolicited advice. Up until 2yrs ago, I suffered from incessant achilles injuries - one after another. Some lasting weeks, others lasting months. I tried everything. In the end, it was one rehab exercise that saved me: eccentric heel drops. Maybe you already know about them. If not, here is an example:
I did these everyday (slow ramp up), consistently - when I got up, in the stairwell at work, at the gym, on steps to my front door, on the edge of tub before bed. Point is that it was not just once in the morning, but eventually about 6-8 times per day, 3 sets each leg, every single day for about a month. At the end, I was wearing a backpack for added weight. Within about 1-2mo, I eased into running again slowly ramping up the distance (important - even if you don't feel any pain, stop!): today 0.5mi, tomorrow 0.75mi, day after 1mi. I haven't had a single issue since and both of my achilles feel stronger than ever (knock on wood). Good luck and hope you're back at it soon!
I am day 9 of no running and am walking without a limp and very little discomfort. I am tempted to run tomorrow but I am determined to at least wait till my next PT appointment which is next tuesday and see what the doc says first regardless of how much better I feel. I know that their is a big psychological aspect to this as I haven't "not run" for this many days since I don't remember when.
I AM getting the bike and core workouts in. Plenty of time to rehab and recover. All the time in the world. Be patient (he tells himself). And do the heel drops. Like right now. Stop typing and go.
This has been the first week where I've gotten close to getting all of the workouts in, though, and last night's bike wrapped up at 11:15 pm. So, not too worried. Anyone else have days where the legs/lungs just say "no"?
Did the saturday bike today. 2x6, 3x8. 8 is much much more than 6...
I've put myself in run jail until I feel no pain in my butt. I think I've got a combination of high hamstring tendonitis and piriformis syndrome on the left side which is improving. Last two years, when I got this on the right side, I ran thru it, because I wanted to do fall IM races. Not the best idea.It took six weeks of no running to get pain free in each instance after I did the races. I *am* doing a fair amount of focussed activity involving the pelvic/core muscles, as well as my usual weight routine, swimming 3x/week, and the OS bike plan.