Quite possibly related to my CHIP(S) post yesterday; somehow, last night, I chipped a crown eating a cracker…
What I though was salt crumbs, actually turned out to be the inside portion a crown!
A total bummer, since I just had my dental exam last week and got the “all clear” for six months.
Yipee…
Training Journal – 7/29/13:
I think I ate close to the equivalent of 2/3s of my 14-mile, morning run of these at lunch today.
Training Journal – 7/28/13:
I. am. lovin’. this. thing!OK, maybe not the roller itself or the accompanying “felling” that comes when using it; but I am loving the benefits I’m seeing from using it regularly on my IT band. This morning’s session, particularly the run, was a shocker!
I was skeptical at first, but bought it anyway. After using this baby for the last two weeks, I am sold! This week, I am back to continuous running – after a 6-week period of exclusively doing a run/walk/run regimen – and back at a pre-injury pace too. [knock wood]
I’ve started rolling the IT band in both legs just to make sure I’m evenly stretched and am also starting to roll the other muscles in my legs as well. I roll before each training session, after it, and several times during the day while I’m at home – about 30 seconds to a minute be leg. Basically, I’m a rollin’ fool!
I think revising my training program has helped as well: still remaining active, but cross-training by replacing a few run sessions with cycling ones. Coincidentally, Competitor.com posted a great article on the benefits of cross-training for runners yesterday. I’m not a gym-goer, so I’m counting cycling as my cross. I’m still tweaking the program, but this is what I am leaning toward:
Revised training program or not, I think the foam roller is playing a big part in remedying my IT band syndrome…
WooHoo!
Training Journal – 7/26/13:
On July 12th, I ran the Half Marathon distance of the Zoom Quarry Lakes run in Fremont. Zoom Running Events (which is affiliated with Coastal Trail Runs) is a fantastic, local organizer and always puts on a quality event! The event had 5K, 10K and Half distance options and drew a field of 43, 59, and 96 respectively. Zoom’s events are smaller, but the quality is up there with the big events…and in some respects & IMHO, better! My first marathon was a Zoom event, so they have a special place in my runner’s heart.
The weather was great – about 59 at the start and no wind to speak of. It probably warmed up to the mid sixties/low seventies at the finish… Again, perfect!
The half marathon course was loop/pair of out-and-backs that took place in the Quarry Lakes Regional Recreation area and along the Alameda Creek Trail. It was a mix of crushed rock and paved trails that was nice and flat. As with all Zoom (and Coastal) events, course management and marking was great, though there was some confusion at the 4 mile mark and a few runners took a wrong turn. When I hit that point, a few of us scratched our heads, I pulled out my iPhone and checked the course map on their website, and we went straight – which was correct! Nice having connectivity on the course!
Volunteers for Zoom events and their aid stations are always excellent and Quarry Lakes was no different. The volunteers are friendly and encouraging and the snacks are great quality, with a good variety, and they never run out! The finish area had great food and drinks as well and offered a great environment to recover and chat with other runners. [I had to laugh at one point: I was running up to a guy who was wearing the same CEP compression sleeves AND the same color KT Tape and application on his outer knee. I joked about it when I passed him, though he eventually passed and finished ahead of me. We talked IT band, stretches, and foam rollers at the finish area!]
At the start…getting the all-important, pre-race instructions!
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My Race
Continue Reading…
On Saturday, after my “Happy, Happy, Happy” run, I commented: “I’m not going to celebrate and push my IT band too hard (yet), but it did feel good both mentally and physically to see those numbers.”
On Sunday, I went for a nice and easy, 12-mile, trail run and felt pretty good after – just a slight “notice” from my IT band, which I rolled out…throughout the day.
Yesterday, I rested…but still used the foam roller and Stick.
Today, I decided to go for it and try my scheduled, six-mile run without walk intervals…with the thought that I would drop back to a run/walk pattern at the first IT Band twinge. My thought was to just run, focus on form, pace,…the essentials, and not think about Mr. ITB.
The twinge never happened!!! [though I honestly kept waiting]
I ended up with a wonderful steady state run that felt fantastic…and was back at my half marathon PR training paces!
(OK, I’m a dashboard junkie)
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After I got home, I walked for a bit, got ready for work, and used the foam roller again before I left.
I know Mr. ITB will probably still let me know he’s around occasionally and today doesn’t equate to a complete recovery; but, it was a welcome victory! I still plan on taking things slow and steady. I know the run/walk plan works and will still use it to recover – but I sooo want to get back to straight running, at least to the half marathon distance.
I’ll be back on the bicycle tomorrow, just to give things a rest/change-up.
Giddy-up! – Kramer
Training Journal – 7/23/13:
[NOTE: I’m writing this over a month late, so I know more about my “knee” issues now. At the time of this run, I didn’t really know what I was dealing with…]
On June 16th, I ran the Second Half of the San Francisco Marathon. The main races drew a field of 14,950 finishers: 5824 for the full marathon, 6004 for the first half, and 3122 for the second half. This was down about 3,000 total from last year, possibly because it was Father’s Day…
The weather was perfect – about 59 at the start and increasing to the high 60s at the finish, no wind to speak of… Again, perfect!
This was my second San Francisco Marathon event, doing the First Half last year. I will say, the Second Half is more calm and sedate. I’m sure that has to do with the fact that it isn’t as scenic and, thus popular, as the First Half. The start line is pretty calm as well – with no real control over the waves. I’m not complaining, just commenting.
The Second Half’s course starts in Golden Gate Park, loops through sections of the Park, passes through Haight/Ashbury, the Mission District, into Mission Bay, and passes AT&T Park, finishing just before the Ferry Building at the same finish line as the Full Marathon. As for elevation, it was a nice steady climb of about 200′ over the first four miles, then level/mild rollers, followed by a pretty steep downhill section (260′) over about 1.5 miles, then pretty much pancake flat for the final few miles.
At the finish line, which was the same as the Full Marathon’s, there was food and drink for runners. It was really a great atmosphere to recover from the run. I breezed through it twice actually(!) and then headed to pick up my sweats bag. I took the leisurely walk back to my car and drove home…with a smile!
My Race
Compass point views from my trail run this morning…
Training Journal – 7/21/13:
Since I ended up having to rest yesterday, I did the 60 Minute Brick that I missed today…
To quote a bearded, patriarchal, TV personality, after this morning’s workout, I was, “Happy, Happy, Happy.” Especially after the run segment.
Today was the first time I’ve had a sub-9:00 minute average pace on a run of any length since May 26! I was jazzed since this was after my 10 mile cycling segment AND while still doing my 3:1 run ratio (though I did push past the 3:00 mark when I got close to home.) IT band…what IT band?
OK, I’m not going to celebrate and push my IT band too hard (yet), but it did feel good both mentally and physically to see those numbers.
Anyway, here are the details from today’s BRICK:
Have a great weekend!
*I hit the wrong button on my Garmin, so the transition was included in my Ride & Run times.
[gotta learn to use the multisport feature properly!]
Training Journal – 7/20/13:
DENNARR(dot)COM 