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Week starting Jul 17, 2011

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Location:

Eatonville,WA,USA

Member Since:

Nov 01, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Short-Term Running Goals:

Regain consistency.

Build up slowly and come out strong.

Regain "speed" (relative)

Finish WR50 again.

Improve at Cascade Crest. 

2013 Races:

  • Capital Peak Mega Fat Ass 17M (1/19) - 2:48:48
  • Yakima Skyline Rim 50K (4/21) - 7:16:20
  • Grey Rock 50K (5/13)
  • White River 50M (7/27)
  • Cascade Crest 100M (8/24-25)

 

Long-Term Running Goals:

Find my true running potential, then exceed it.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Hoka Stinson B Lifetime Miles: 982.34
Hoka Stinson Evo Lifetime Miles: 452.95
Altra Provision Lifetime Miles: 139.73
Altra Torin Lifetime Miles: 380.08
Hoka Bondi 2 Lifetime Miles: 706.15
Hoka Mafate 3 Lifetime Miles: 81.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.3410.040.000.0044.38
NB 860 - Black Miles: 8.15NB 860 - Black #2 Miles: 24.17NB 860 - Blue Miles: 12.06
Night Sleep Time: 48.50Nap Time: 0.00Total Sleep Time: 48.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.040.000.000.002.04

LM warmup, 2.04 miles in 19:28, 9:34/mi, HR 125.

Even after taking yesterday off, legs were still completely dead.  Gave it the obligatory 2 mile warmup before calling it quits. 

NB 860 - Black Miles: 2.04
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.110.000.000.006.11

LM warmup, 6.11 miles in 53:19, 8:43/mi, HR 131 & stretching.

Left leg/hip just as bad as last week before chiro adjustment.  Monday's adjustment doesn't appear to have helped any, or it already reverted.  Took to running short stretches with nice full long strides and slowing to walk when the hamstring and adductor would tighten up, making it impossible to stride correctly.  Did this the entire run.....not fun. 

NB 860 - Black Miles: 6.11
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0010.040.000.0014.04

LM warmup, 14.04 miles in 1:43:08, 7:21/mi , HR 159, w/ last 10 miles Moderate effort (3 uphill, 7 downhill) & stretching.

Today I discovered that when I stand and raise one knee up as high as possible while keeping my body straight, my right knee goes about 3 inches higher than my left.  Makes sense that the range of motion in my left hip isn't anywhere near my right.  So I went to my chiro and demonstrated.  He did some tests and remarked that even though I display fine mobility in both hips, its obvious from my test that something isn't right, so he made some adjustments and got my knees to the same height, told me to go for my run and if it reverted, to come back today.

So the run started out with the same hip tightness problems in the hamstring and adductor, so I wound up stopping to stretch periodically (1/4 mile increments to start, 1 mile increment at the 4 mi mark).  It did feel different, more like it was just muscles contracting when they shouldn't instead of a range of motion issue.  Finally, I did some lateral dynamic hip stretching at mile 4, something in my back went pop, and off I went without any issues for the rest of the run.  From that point on, I pushed the pace.  By the end, I was worn out but happy.  After stretching out, I retested the knee height and the discrepancy is back.  So back to the chiro. 

NB 860 - Black #2 Miles: 14.04
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

LM warmup, 12.06 miles in 1:34:18, 7:49/mi, HR 147 & stretching.

Left hip tightened up at 3/4 miles and didn't loosen up until about 5 miles in, but the range of motion is still good so now its just getting the muscles trained in the correct joint position, I think.  Opened up the strides and turnover on the steeper portions of the downhill return.   

NB 860 - Blue Miles: 12.06
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.110.000.000.008.11

LM warmup, 8.11 miles in 1:04:34, 7:58/mi, HR 146 & stretching.

Hip tightened after about 3/4 mile at a very easy pace.  Stopped periodically to stretch.  Began some bounding strides which were fine, but as soon as I dropped back down to a normal easy pace, the tightness returned.  Did some strides to try to loosen things up and that made things somewhat better, but it wasn't until mile 6 on the return that the hip really loosened up, and never fully. The trigger point today seemed to be at the top of the hamstring where it attaches to the pelvis.....sciatic nerve territory.  Makes some sense, since it's extra muscle activations I'm dealing with.  Probably doesn't help that I sit for work most of the day.

NB 860 - Black #2 Miles: 8.11
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.020.000.000.002.02

LM warmup, 2.02 miles in 17:29, 8:39/mi, HR 132 & stretching.

Hip tightened up quickly today and I was just not feeling like dealing with it.  So I bailed early and spent the time stretching the hip well instead. 

NB 860 - Black #2 Miles: 2.02
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.3410.040.000.0044.38
NB 860 - Black Miles: 8.15NB 860 - Black #2 Miles: 24.17NB 860 - Blue Miles: 12.06
Night Sleep Time: 48.50Nap Time: 0.00Total Sleep Time: 48.50
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