10K Test Run
I went for a run yesterday after work along the Trinity Trails. I was shooting for 6 miles, but ended up going 6.24 miles. My knee felt sore for most of the run, but it never hurt like I needed to stop—I just “felt it” for a good portion of the run. Oddly enough, as soon as I stopped running, it hurt like a #$%@!
The plan was to start off at my easy pace, which is around 10:00/mile, and then mix in some faster running in the middle. Mile 1 ended up being 9:08—just a bit faster than planned. After seeing the time for the first mile, I just decided to keep up the pace. In the end, I did a 10K in 53:23, which is 2 minutes faster than my 10K time at the Tour des Fleurs, 5 weeks ago. Not bad considering I’ve taken much of the last 3 weeks off.
Check out the difference in lap times and HR from the Tour des Fleurs race and my run last night (click the “Laps” link):
In other news, I had my 4th PT session yesterday morning. It was rough. I knew that PT wasn’t going to be easy, but I didn’t realize how much pain would be involved. I absolutely dread the part of each session when it is time for the therapist to stretch me…OUCH! In my third session, this past Friday, I even got the elbow—that is basically the therapist doing a deep tissues massage down the length of my IT Band with his elbow, using as much force as he can apply. On each leg. Twice. Holy mother of $%&@*! That hurt like no other hurt I’ve felt in quite some time.
The good news is that the PT sessions seem to be paying off. I’ve gained quite a bit of flexibility in my legs, and as long as I don’t run after a PT session, and take my time to warm up and stretch thoroughly, I seem to be able to run in relative comfort.
I am holding out hope that I’ll be able to run in the San Antonio Rock ‘n’ Roll Half Marathon in two and a half weeks.
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Wound Tighter Than A Drum
For the observant ones in the crowd (and with a good memory, since I haven’t posted in a while), you’ll recall that I mentioned an injury in my most recent post—Half Marathon Training: Week 10. ITB Syndrome to be specific, with pain on the outside of my right knee that comes on after some period of running (usually around 1 mile).
Typically the pain progresses from slightly uncomfortable to a sharp pain. The build up from slightly uncomfortable to sharp pain is full of peaks and valleys (otherwise known as false hope), but once it hits the sharp pain level, it doesn’t go away unless I walk, and resumes almost immediately if I try to run.
Over the last 3 weeks I have been able to get in a couple of 3 and 4 mile runs, a couple of 6 mile runs, and one 7 mile run. I’ve also had runs stopped within a mile of their start. In that time, I’ve missed two tempo runs, one interval run, a number of easy runs, a 12 miler, and what would’ve been my first 13 miler. I’ve tried 2-3 days at a time of no running. I’ve tried ice, stretching (not enough evidently), cross-training, and more rest, yet the pain persists. I also went to a sports medicine doctor.
After about a week of being injured, I broke down and scheduled an appointment with a local sports medicine practice. They took an x-ray of the knee (which came back clean), and the doctor listened to all that I could tell him about the injury and my training. He did an exam, and concluded it was ITB Syndrome. He offered a cortisone injection and physical therapy. I took both.
My most recent attempt at running took place Sunday, after doing 6 miles on Saturday. I was one mile in and had to stop due to the sharp pain. I tried again on Monday, this time on the treadmill…I made it .75 mile before I had to stop because of pain so intense it felt like my knee was going to give. I’ve been cross-training for the last couple of days, and will do that one more day before trying to run again tomorrow.
Tomorrow is my third PT session. So far I’ve been poked and prodded, and my lower body has been twisted in every way imaginable. They’ve looked at my gait, and fitted me for orthotics. There is definitely something out of wack on my right side/foot—I hope to find out what it is at my next appointment. I’ve also been given a series of stretches to do daily, told not to run on a treadmill anymore (not that I did a lot of that, but evidently it isn’t good with “that” foot). Other than that, my activity is not restricted.
As of right now, the half marathon is still on the schedule (11/16/2008), but if I don’t start running some consistent miles very soon, I am afraid it isn’t going to happen for me.
Signed,
Frustrated in Texas
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Half Marathon Training: Week 10
It’s been a while since I’ve posted, and I am way overdue with this update. Training was going well in Week 10—until I hit my speed work on Thursday, October 2nd. Halfway through 4 x 1 mile intervals (total of 8 miles, including warm up, 4 x 1 mile intervals w/.5 mile recovery jogs, and warm down), I started experiencing some discomfort on the outside of my right knee. More specifically, it started in the first half mile of my 3rd interval. The discomfort held at a manageable level through the 4th interval, but by the end of my warm down, it was a sharp, shooting pain. Of course, it pretty much went away as soon as I stopped running.
Great. Just great. IT Band.
The next day I had 4 easy miles on the schedule. I made it 1.5 miles, before calling it a day due to pain in the knee. Again, as soon as I stopped running, it no longer hurt.
I got up Sunday morning for my 12 mile long run, not really sure what I’d be able to do, but intent on running until the pain made me stop. Within the first 2 miles, I was pretty sure that I’d be stopping soon. But then a funny thing happened—the discomfort never materialized into pain, and in fact went away for the next 2 miles. By the end of mile 4, I was taking in some nutrition and fluids in preparation for running the full 12 miles. Unfortunately, by the time I finished mile 5, I knew I was almost done. The discomfort had returned, and it wasn’t subsiding. By mile 6, I was done.
The worst part of it was after those 6 miles, I didn’t even feel like I had worked…it was as if I hadn’t even started to run. Aside from the knee, I felt great!
Here’s the rundown from week 10:
- Monday: Rest
- Tuesday: 5 miles easy
- Wednesday: 4 miles easy
- Thursday: Speedwork – 8 miles, including warm up; 4 x 1 mile @ 8:01 w/.5 mile jogs; cool down.
- Friday: 1.5 miles easy (supposed to do 4)
- Saturday: Rest
- Sunday: 6 miles easy (supposed to do 12)
I’ll have more about my knee in another post.
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Bryan
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11:22 AM
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