On Christmas Eve, I went out for 6 miles. I managed to average 8:24 pace, but I was dragging at the end of mile 5. I was happy to miss the traffic light as I left the canal to head to my parent's house. I stretched while I stood there and it made all the difference, I was much better on the last bit. I was going to make sure I hit 6, but ended up going a bit short - I was still dragging and decided this is not the time to push as I'm just returning.
I have noticed my right leg is really tight since the car wreck. If I cross my leg (boy style) with my right ankle on my left knee, I can't get my knee to lay flat.. it is sticking way up by my chin. I'm guessing this is my IT Band? I feel pain in my bottom when I stretch it - and the IT goes from knee to hip... but I'm not noticing really much issue while running. The outside of the quad is very sore even if I just rub it... but OK when I run.
During that almost 6 miles, I was saying hello to the others on the canal and on the way back, the guy fishing (who said he hadn't caught anything - good thing - who wants a fish from the canal - blech!). Anyway - he said, "marathon, right?" and I said, "yep, Boston". Yay - that made my training feel official.
Today, I did my first official workout from the training book I'm going to use. The workout was listed as 1-2 mile warm up, 3x1 mile at 7:11 pace and 1 mile cool down. I was planning to train at the 3:35 goal race, but decided with me just coming back, the speed will be pretty tough on my legs as they are coming back, so bumped down to 3:45 (which is what I ran in my BQ while very dehydrated - so it is what I would say is slow, but still would re-qualify by 5 minutes as BQ times stand). My plan is to decrease to 3:35 goal as my legs regain their speed - that will come back fast.. right?
I ran my workout around a park I raced at in high school. The loop is partially gravel, it has a gradual incline, a nice short downhill, then another quicker incline and then flat. The gravel is just dirt with gravel on it, so you work your ankles stabilizing each step.
Mile 1: 6:59
Mile 2: 7:13
My asthma was bad (wheezing loudly) so I didn't think I would make my time for #3 and had decided to trade the 3rd for repeats up the amphitheater. After #2, I realized I would probably do fine.. but then thought my argument for hills was better. Boston is not flat and the schedule doesn't have hill repeats anywhere and when else will I be at the base of a mountain between now and April? I raced up the amphitheater (as we did in high school workouts and also during races) and then went over the crest and ran down the other side (remembered the difference in running down hill and attacking - this is rocky and washed out in areas from the rain), then I jogged a recovery along the base for another. Each lap was .29 of a mile and I did 4. There were a lot of people out there today and I got some strange looks for running up it! I remember when it was just us running repeats.
I've got pictures of the amphitheater, but not with me - I'll post one later. :)
I have noticed my right leg is really tight since the car wreck. If I cross my leg (boy style) with my right ankle on my left knee, I can't get my knee to lay flat.. it is sticking way up by my chin. I'm guessing this is my IT Band? I feel pain in my bottom when I stretch it - and the IT goes from knee to hip... but I'm not noticing really much issue while running. The outside of the quad is very sore even if I just rub it... but OK when I run.
During that almost 6 miles, I was saying hello to the others on the canal and on the way back, the guy fishing (who said he hadn't caught anything - good thing - who wants a fish from the canal - blech!). Anyway - he said, "marathon, right?" and I said, "yep, Boston". Yay - that made my training feel official.
Today, I did my first official workout from the training book I'm going to use. The workout was listed as 1-2 mile warm up, 3x1 mile at 7:11 pace and 1 mile cool down. I was planning to train at the 3:35 goal race, but decided with me just coming back, the speed will be pretty tough on my legs as they are coming back, so bumped down to 3:45 (which is what I ran in my BQ while very dehydrated - so it is what I would say is slow, but still would re-qualify by 5 minutes as BQ times stand). My plan is to decrease to 3:35 goal as my legs regain their speed - that will come back fast.. right?
I ran my workout around a park I raced at in high school. The loop is partially gravel, it has a gradual incline, a nice short downhill, then another quicker incline and then flat. The gravel is just dirt with gravel on it, so you work your ankles stabilizing each step.
Mile 1: 6:59
Mile 2: 7:13
My asthma was bad (wheezing loudly) so I didn't think I would make my time for #3 and had decided to trade the 3rd for repeats up the amphitheater. After #2, I realized I would probably do fine.. but then thought my argument for hills was better. Boston is not flat and the schedule doesn't have hill repeats anywhere and when else will I be at the base of a mountain between now and April? I raced up the amphitheater (as we did in high school workouts and also during races) and then went over the crest and ran down the other side (remembered the difference in running down hill and attacking - this is rocky and washed out in areas from the rain), then I jogged a recovery along the base for another. Each lap was .29 of a mile and I did 4. There were a lot of people out there today and I got some strange looks for running up it! I remember when it was just us running repeats.
I've got pictures of the amphitheater, but not with me - I'll post one later. :)
Adding a picture from Google Earth. The red is the loop I did almost 2 times for 1 mile. The blue is the amphitheater going up the side of the mountain. I went up the part at the top of the picture, and down the side at the bottom.
2 comments:
It sounds like IT band tightness. There are plenty of tips out there to work on that.
Funny thing about the GE photo - 59th Ave etc - I thought only New York had streets with numbers.
Lots of citys have streets with numbers, but NYC is the most well known. Little Arizona history tid-bit... Phoenix was actually mapped out by cowboys on horseback. They maped out what they called Longitudes and Latitudes.. I'm not sure if the numbers actually coincided. The first E/W road was along the base of South Mountain and they called that road "Baseline Road" and the numbers start in the center with Central Avenue. Everything is maped out in larger townships, and all the way down to square miles. The roads to the west are Avenues and to the East are Streets. Every 8 streets is a mile (starting with 19th - a little off before then). This was all done for the Land Rush. The cowboys got drunk - I think that is why the first streets were a little off. When you drive down to baseline, you always have to hang a right, go 20 yards and then turn right for where they corrected the mistakes - haha! :) Running in Phx is easy to figure mileage before Garmins - square miles.. then the canals I love to run on are left over from the Indians many years ago - they call the city Phoenix because it rose from the ashes of the Indians. :)
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