I had planned just yesterday to not go more then 5k until I was 100% again. I quickly forgot that as I made my way out to the hill. I went slow and steady but it was 2.8k there, 2.8k back, and 2.4k on the hill. I should have done that math before I decided to leave. My leg is a bit tender but I am sure if I ice it over the next few days I will be okay for Sunday. I will be visiting my massage therapist on Monday again and I am sure she will make me pay for over doing it.

Garmin

Distance: 8.16k
Total Time: 1:09:48
Avg Pace: 8:33 /km per minute
Avg Speed: 7.0 km/h
Calories Burned: 851
Weather: Warm and Dry

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It felt great being out running again. I have missed the feeling of propelling forward, heart thumping in my chest, foot steeps on the pavement as you go.

I visited a massage therapist the day before this run and she made me hurt in ways I have never really hurt before. At some points I felt like I was going to pass out from the shear pain she was inflicting on me. In the end she loosened up my muscles a tiny bit. My one leg has very stubborn muscles that I am sure will eventually give in to her skillful and torturous hands.

The massage made me a bit stiff when I first started but by the 4k mark I was feel ready to run a half marathon. I will continue to keep my distance to 5k and lower while I train until I am 100% but it was a GREAT run and I have missed it so much.

Have you ever used a massage therapist? How did it go?

Garmin

Distance: 5k
Total Time: 32:31.11
Avg Pace: 7:03 /km per minute
Avg Speed: 8.6 km/h
Calories Burned: 607
Weather: Warm and Dry

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Over the last few months I have been walking and not much happens when you walk so I decided to take a break from blogging.

This week I decided to test out my legs and on Tuesday I managed to run the 4k without any pain. I followed up on Wednesday with another 4k run and again no pain. Today I did a 5k run and it felt good to get out and run again.

I have noticed a large decline in my cardio level. I had originally thought the group I was in was doing 5 and 1′s which would have helped with my cardio decline a  bit more but I found out they were doing 10′s and 1′s. It was hard but I made it.

I am going to keep up my training but limit my distance to 5k and under for a few months.

My next race is the Rotary Run at the end of September which I am looking forward to. My goal for that race is to finish it doing 10′s and 1′s.

Are you doing the Rotary Run?

Garmin

Distance: 5k
Total Time: 35:23.08
Avg Pace: 7:08 /km per minute
Avg Speed: 8.5 km/h
Calories Burned: 605
Weather: Warm and Dry

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The clouds were looming pretty ominius this morning when I woke up and got ready to leave. I had a feeling it was going to be cold and rainy so I brought a jacket just in case. The marathon start was at UBC Thunderbird Stadium which from Langley is kind of awkward to get to. To be sure I had sufficent time to make it I left at 5 AM. Traffic was minimal so I made it by 6 with enough time to ensure my bag was checked and wait in the long line to use the washrooms.

Due to the line up at the washrooms I started about 10 mins after the start time. I think when I crossed I was last to leave. It didn’t bother me as it meant there was nowhere to go but up. I used RunKeeper for this race and decided to do 1 and 1′s due to the continued pain issues in my knee. I was doing very well considering with a 7:20 pace. I was able to keep that pace up until the 16 KM mark (It always happens at the 16K mark for me) when my legs just turned into jello. My knee didn’t hurt by my quad on both legs really hurt bad and my calf on my right leg tensed up.

The only way I won’t finish a race is if I can’t crawl so I was determined to push forward.

Once my legs were jello I decided to just walk the rest of the way and make the best of what I could. All in all not a good time but still under 3 hours. I have been told the issue for this might be salt and hydration levels. I will be investigating that more before my next Marathon in July.

As for my 10 for 10 plan this is the 6 Half Marathon with only 4 to go in 2010.  I know I will make it but the question still seems to be can I ever beat my PB. Again it seems each run gets slower and slower.

Garmin

Distance: 21.1k
Total Time: 2:54:17
Avg Pace: 8:07 /km per minute
Avg Speed: 7.4 km/h
Calories Burned: 2251
Weather: Wet and Cold

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When I first read the Run for Water article in the Running Room magazine I knew it would be one I would do this year.

I woke up early to put on my gear and tried to do a lap around the block to see if everything was on correctly. I barely made it 500 meters before I could feel stiffness in my leg. I knew I would be walking a majority of the race so I packed my interval timer to see if I could play with a walk run ratio which would work.

I started off doing 2 and 1′s which worked well for the first 12 km’s. Not sure what happened but my leg just couldn’t keep up that pace so I slipped back to 1 and 1′s until I reached the 19 km mark. Then my leg started to hurt more so I walked the rest of the way. It’s very humbling to make it the full half marathon as one of the slowest people but in my mind the true victory is just crossing the finish line.

My plan is to continue the exercises the physio lady gave me and get my hips aligned from a chiropractor. I also think I deserve a message, don’t you?

As for my 10 for 10 plan this is the half way point. I have 5 down and 5 to go. I am sure I will make it but the question is can I ever beat my PB. It seems each run gets slower and slower.

Garmin

Distance: 21.1k
Total Time: 2:51:35
Avg Pace: 8:08 /km per minute
Avg Speed: 7.4 km/h
Calories Burned: 2252
Weather: Warm and Dry

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I tried this morning to do a quick run around my block but a quarter of the way I could feel the twinge of pain and so I turned back.

I decided that instead of running and damaging my knee more that I would just go out with the walking group. I got to meet some interesting people as I walked. The group is made up of several seniors and two woman. The men in the group have all done the boston marathon a few times and were full of advice. The other interesting thing I found out about them is they were all rich on character. It made the time fly by talking with them and looking forward to walking with them again while I work out my issues.

I have booked an appointment with a physiotherapist so hopefully I will get a diagnosis and solution. Something tells me I might be walking the Run 4 Water. Regardless I will be finishing it.

If your injured do you still walk?

Garmin

Distance: 11.42k
Total Time: 1:56:11
Avg Pace: 10:10 /km per minute
Avg Speed: 5.9 km/h
Calories Burned: 953
Weather: Warm and Dry

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I realized this morning that I have never done an early morning run. I think the earliest run I have done so far was at 7 AM for the BMO. Normally my running group only goes out at 8:30 AM. I was up early so slipped on my Vibram’s and was out the door with a quick 5k route in mind. I was amazed at how cool it was out and how nice the weather was to run in. I think during the hot summer it might make more sense to run earlier in the morning. Before I slipped on my headphones I took a few minutes to listen to the birds chirping away. If you don’t currently run in the early morning you should give it a try.

What time of the day do you like to run?

I continue to have pain in my knee or ITB area and did a mix of run walks. I would run until the pain would creep in and then just walk for a bit and repeat that. I know I should probably just not run but telling a runner to stop is like telling me to stop breathing or eating.

Total Distance: 4.83 km
Total Time: 42:00
Avg Pace: 8:42 /km per minute
Avg Speed: 6.9 km/h
Calories Burned: 484
Weather: Cool and Dry

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I woke up and my IT Band already hurt. Not sure why must have been how I slept. I shrugged it off and popped an Alieve hoping it would just go away. I went nice and slow and paced myself to ensure I didn’t tweak it and around the 4k mark it didn’t even hurt anymore. It was like the endorphins had taken over and just masked the pain. I pushed a bit faster and harder, then wham the pain just kicked in hard.

I ended up walking for 1.5k with my friend Ralph. I really need to find a way to continue to train and make the pain go away so I will be booking an appointment with a chiropractor. Suggestions so far from others are:

• Visit a chiropractor/message therapist.
• Don’t run for a month.
• Wear a brace.
• Ice – 20 minutes on, 10 minutes off, 3 times a session, twice daily.
• Stretch ITB 2 times a day.
• Use Anti-inflammatory drugs like ibuprofen.

What advice do you have?

Total Distance: 7.00 km
Total Time: 55:13.71
Avg Pace: 7:54 /km per minute
Avg Speed: 7.6 km/h
Calories Burned: 758
Weather: Warm and Dry

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I made a decision at the BMO as I was running. I am only going to do barefoot running from now on. I have enjoyed my shoes but running barefoot is more exhilarating, enjoyable and in the end I find myself running faster. My leg was tender for the last 3 days since completing the BMO and going out to run tonight I had planned to do a short 3 to 5k run. I got there and the Marathoners were going 7k. I wanted to talk to a few of them so I joined them. I am glad I did I felt good for the first 5k and then started to feel a bit of tenderness in my knee again but made it the full 7k.

The awesome manager of the Running Room suggested that I buy a foam to roll my ITB & Groin to ensure that there is no pain. I hope to discuss that more in detail in a future post.

Do you use a foam roller? Tips? Tricks?

Total Distance: 7.01 km
Total Time: 47:34.39
Avg Pace: 6:47 /km per minute
Avg Speed: 8.8 km/h
Calories Burned: 855
Weather: Warm and Dry

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When I woke up this morning it was the first race I felt organized and ready to go. I had take the whole week off from running to ensure I was ready to go and to prevent any injuries to prevent me from racing. I arrived at the race at 6. With an hour before race start I wondered around to find others from our local Running Room. I found a few from another clinic and we chatted for a bit. I had to go to the washroom, although there were 50+ toilets the line-up for them was just insane. I waited and finally got into the race line 2 minutes before the race began.

The first 10k’s went by pretty quick. I kept looking down at my watch and noticed that my pace was higher then my normal race pace. I felt like I was going as fast as I could but my legs just wouldn’t go. It seemed like everyone was passing me the entire race the further I went. I hit the half way point at 1:12. At this point I figured I could kick it hard and catch a new PB of 2:15.

I was going good up until the 16k mark. Then a pain in my knee just began to shoot hard with each step. I walked for a few minutes to give it a break, did a little stretch and the pain would just not go away. Every time I would bend the knee it would hurt. I kept my sore leg straight and shifted my weight to the other leg running as if my one leg was in a cast.I was able to keep my pace at around 7:30 km per minute for the last 5 km. This killed my time and now I have to figure out why my knee is in so much pain.

Garmin

Distance: 21.1k
Total Time: 2:32:43
Avg Pace: 7:14 /km per minute
Avg Speed: 8.4 km/h
Calories Burned: 2566
Weather: Cold and Wet

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