April 27, 2015

Picking It Up a Bit

Week of April 20 ~ 26

54.4km / 33.8 mi.

Did 5 runs, taking an extra day off Thursday, in addition to Saturday.
This included:
10k on Monday, 5k out @5:11/k, 5k in @4:32.
I'm not in shape, so 4:32 is a good pace at this point.

Interval workout on Wednesday - 1600/1200/1000/800/600/400
All at 4:30 pace or under. Felt pretty good but still holding back so as to not strain the hamstring.

13k on Friday - 7k easy then 10 x 250m (150m hill) up and down.

16k on Sunday - 8k easy, walk 400m, 8k easy.

So that was a better week than I have had in a long time. Trying to build a bit of fitness for the Sendai Half two weeks from today, which I will not "race" but will try to run all the way at a halfway decent pace.

Weight is a little over 60kg, which is not too bad.
Weather has thankfully turned warm, today was a beautiful day.

April 19, 2015

2 More Ok Weeks

Sunday the 19th.

Following Ewen's advice, I am easing back gradually, did 52K the week of 6-12 and 55K this past week. No hamstring pain at all.
Included three halfway decent workouts this week, intervals at about 4:30/k pace on Wednesday, 11k with 10 150m hills on Friday and a 5k tempo run today at 4:50.

If I can do a 10K tempo run next Sunday and a 15K one the Sunday after that, maybe I will be ok for the Sendai Half on May 10. I don't want to race it, just run it all the way at a moderately good pace.

Hope I can get a live feed of Boston tomorrow night.

April 5, 2015

Puttering Along

Hi. How's it goin'? Oh wait, that's Scott Brown.

But anyway, it's going ok. 34k last week, 41k this week, in little bits and pieces, no pain in the hamstring at all. But taking it very, very cautiously. I refuse to be injured again. One more week of this and maybe I'll try something a bit more challenging.
Next week promises to be mostly lousy weather anyway. Cherry blossoms just about over. Ephemeral, that's the word.

March 23, 2015

Back to Running...Slowly. Hamstring Exercises.

Week of March 16 ~ 22

Hello. I'm happy to say that I ran every day this week. 3k, then 3.5k, then a whole 4k! Just 1k at a time, then a walk break. Slowly, slowly...meaning slow pace and slowly working my way back.
No pain in the hamstring or anywhere. But I'll be very cautious for a month.
Then I'll try to train for a month and then run the Sendai Half on May 17th. Not fast, but pain-free, I hope.

The goal is to never again get injured. Which means being very, very careful. Well, we'll see.

I had the hamstring problem diagnosed at a place called Tokyo Physio, run by two Australian triathletes. The diagnosis was that the hamstring (and glutes also) was too weak. So the cure is to strengthen it. Rest does not help - you have to make it stronger. So I've got a series of exercises that I do 4 or 5 times a week. This is a good idea for every runner, actually, to prevent hamstring problems.

Quick course:
1) Single leg squat. Stand on right leg, touch left hand to right foot, back up. 10x. Then switch. Set of 3.
2) Stand on right leg, Raise left knee, then extend left leg behind you, leaning forward with arms out for balance. Back to standing position. 10 x 3 each leg.
3) Lie on back, feet pulled back to nearly touch butt, pull left leg to chest, push up on right foot. You're working the right glute. You can also just extend the left leg. VERY good for glutes. 10 x 3 each leg.
4) Use a big ball - the kind they have in gyms. Lie on your back with your legs extended so feet are on top of ball. Pull both legs back (bend knees) so ball comes back to you. Then raise left leg and extend right leg which is still on the ball. You're working the right hamstring. 10 x 3 each leg. I've found that at home, this can be done with a chair that has casters so it moves. A big ball is of course preferable.
5) Calf raises. Stand on the edge of a stair or anything so that your heel extends down. Raise up. Use both legs or one at a time if you can. 10 x 3 both legs.

They told me to do these two days, then one day off. I do them four days out of seven.

February 2, 2015

Slight Setback

Another addition to my now comical list of injuries — I managed a week of actual running and then tried the 5,000m time trial last Wednesday. Ran 3k in about 4:15/4:30/4:25 and 200m later my hamstring started to pull. Not the previous injury, just because I hadn't tried to run that "fast" in about 10 weeks. I didn't think it was fast, but apparently my hamstring did.
And it is still sore! So...maybe next week.
Over and out.

January 27, 2015

Baby Steps

Week of Jan. 19 ~ 25

Managed 40k last week, in 5 runs. Easy pace, but was able to pick things up a bit on the Sunday 10k.
Nothing seems to be hurting, so...so far, so good.

Weight is about 61kg, 3-4 over what it was in the fall, so I will work on that.

I expect to be shocked by how slow Wednesday's 5,000m time trial will be.

January 18, 2015

Legs Seem to be Ok

For the first time in a long time!

Here's the timeline:

October
12 - 10K race in 38:51, felt great.
15 - Right upper hamstring and/or glute got sore after a 1k warmup and an aver pace 600.
16-25 - Remained sore.
26 - Namban 10K fun run - ran 50:00 with sore HS, but it didn't get worse.
29 - It got a lot worse.
November
No running, then:
16 - Toda Half Marathon - my favorite race so I wanted to run. Ran 1:39 carefully with soreness, but not too bad and it didn't get worse
22 - Easy run in Bangkok, but HS sore, and quads very sore.
Rest 5 weeks until
December
28 - easy 6k
30 - moderate 8k
31 - Left calf very sore!!
Still sore for 2 weeks! 8k was too much....
January
14 - 7.2k with several walk breaks - calf ok!
16 - 5k     "
17 - 8k     "
18 - 8k - 2k x 4 @5:30/k with walk breaks. Calf ok, HS ok.

So I am cautiously optimistic. Will try to _gradually_ amp it up and maybe actually become a runner again.

Hope we all have a good 2015.

Bob