I was off to see the Wizard last weekend to participate in the Kansas 70.3 half Ironman event. It's hard to believe how fast the winter months passed moving swiftly into spring and before you know it it's summertime-event time-race season.
All those hours in the pool, the sweat fest basement bike trainer sessions and running would all soon be tested. The big question, "was I ready?"
I felt like I had prepared well. Swimming, my weakest part, should be so so. The bike, with all the Vision Quest training and trainer sessions would be interesting. How much better am I? And, the run: well I know how to run, that's for sure. But, how will I run off the bike?? These are the things that go through the mind.
THE RACE:
SWIM:
After organizing my transition spot ( T1 ) I put on the wetsuit and walked over to the swim start staging area. On the way there I ran into Chrissie Wellington and said hello and wished her good luck. Not that she really needs it. Just before the swim you will notice many other swimmers wearing various colored swim caps representing their particular age groups. I always think we look like a bunch of penguins standing around for our jump into the water.
I am in the mens 50-54 age group and in wave four. We are just behind the female pros with a start time was around 6:35 am. The nerves build as you stand there wondering what the swim will bring you. Would you swim well? Would there be lots of contact? Blah, blah, blah. Of all the triathlon disciplines, I think the swim has the most variables to contend with. The storms predicted to hammer the area somehow decided to melt before our eyes and bypass us. But, looking out over Lake Clinton you notice choppy waters.
Choppy waters, ha. I swim in Lake Michigan at Ohio Street Beach in sometimes rougher conditions. So, I should be fine, I think. Finally we are called into the water and become a bobbing mass of pink swim caps. This will be my first deep water start. We had to tread water for approximately 3 minutes before the gun went off. I was ready to start the Garmin and positioned in the front of the pack. I wanted to swim hard and separate myself from the pack.
BANG!
We are off. I swam as hard as I could. There were lots of other triathletes around me as we jostled for position. The contact was minimal but still there. People would hit your feet and body but I just kept at it. I am not sure how far I got before my chest and lungs were on fire. Where was the oxygen? I kept at it and thought this feeling would go away. The best way to describe this is hold your breath for as long as you can. You know that feeling in your chest just before you can't hold your breath anymore? That's how I felt.
The feeling was not going away. Thoughts of doubt entered my mind. Would I even be able to finish the swim? Should I swim over to one of the support boats and rest for a bit? I thought, "you can't come all this way to Kansas and not finish." So, I stopped for a bit and then did the breast stroke. Then I floated on my back for 30 seconds. Then I tried again and started swimming very slow just to catch my breath.
After a while I had my breathing down and was able to swim. I decided to just focus on technique and get this done. The slight side stitch kept me in check. Swim, swim, swim. I worked on exhaling underwater and taking air with the head turn. The swim seemed like it took forever. The choppy water was challenging but not so bad. I could see the swim finish and worked my way there. Once there I tried to stand but there were some big round slippery rocks to contend with. Once I had myself balanced I walked towards the swim exit and looked at my Garmin, 47 minutes. WHAT!!!! ARE YOU KIDDING ME? THAT IS CRAP.
Exhausted, I begin running towards my transition area and slowly take off my wetsuit. 47 minutes?? I can't believe it. I did not hurry this transition because I wanted to get my bearings. Once I had my biking stuff on I took off towards the bike exit.
THE BIKE
Time to forget the swim and see what all my bike training brings me. I started moderately and would let the legs determine the pace. It felt good to pedal and let the air dry me. People were lining the road and cheering support. In a few minutes I felt good and was ready to RACE.
Once out of the park we headed onto the rural roads of Kansas. This is a challenging bike course with all the ups and downs. Of course, the downs are not challenging but reaching the downs is the tough part. I was cruising. The legs felt great and strong. I passed a lot of people. There were a few riders in my age group that would challenge each other along the way. One of them is a new Facebook friend now.
What can I say about the bike leg? You pedal and do the best you can. On the uphills you shift to an easy gear and get up and then speed down the other side. Along the way you must take in nutrition to provide energy to finish the ride and also fuel you for the run. This is very important. I was hitting high speeds on the flat areas. Speeds of 22-26 mph were normal. My legs had evolved over the winter into powerful pistons. How cool. I just kept pushing and pushing and never had the kind of leg pain experienced at a Vision Quest class.
THANK YOU VISION QUEST AND DAVE NODA!!!! ( BIKE PR 2:44:35 )
During the 56 mile race I really was not passed by many people at all. I did pass many. Before I knew the big hill was in front of me. I'm only about 4 miles to the finish. Up and over and onward. The legs were somewhat tired from the hard effort. The big question: "What would happen once off the bike?" Soon the dismount line was before me and I stopped and hopped off the bike. I stood there for a few seconds and slowly started running to my T2 spot. Hey, I can actually run. After a few minutes I was ready to run.
Bike time: 2:44:35 ( A NEW BIKE PR )
THE RUN
Gingerly, with thick feeling legs, I started the 13.1 miles. Doing the quick step with fast cadence will loosen the pedaling legs. It did not take long at all for the running legs to return. Before the end of mile one I was at a decent pace. A pace in the 8's is good I thought. After the first mile the legs were moving fast and felt great. It did not take long at all to be running sub eight minute miles. This would continue. I think racing brings out the best in me. I push myself but don't really feel it like I would in a training run.
The run is a strength for me and I pass many many others on the course. Kind of like dominos, picking off people one by one. As I would pass I would try to see their age which is inked on their calf. I wanted to pass as many men in my age group as possible. As I went along through the camp ground there would be campers yelling words of encouragement. Kind of fun.
I kept pushing and pushing. As I passed people it made me realize that I am an ok runner. You see, most of these athletes are in phenomenal condition and look the part. As you pass one after another it kind of builds up your ego.
No problems so far. How nice. i do not feel any cramping potential at all. Maybe my nutrition was spot on. The miles just clicked by. It was not long before i saw the 12 mile mark and knew I only had one mile to the finish. I kept watching the legs of other runners to make sure I could pass another person in my age group. Ah, there's one. See ya.
I could hear the announcer calling off the names of the finishers. Finally I was in the finishing shoot and just kept the pace all the way. The last right turn unveiled THE YELLOW BRICK ROAD. As I ran across the yellow brick road and through the finish I stopped right in front of Chrissie Wellington and she put the finishers medal around my neck. How cool is that.
RUN TIME: 1:42:25 ....(A TRIATHLON 13.1 PR)
OVERALL FINISH TIME: 5:21:35
PLACED 11TH IN MY AGE GROUP
WHAT I LEARNED:
1.)
I learned that I need work with my swimming. I need to figure out what happened with my breathing. Perhaps I forgot to breathe during the swim start. I will work on this and make it better. Forty seven minutes is 10 minutes longer than a crappy swim should be.
2.)
I learned that my bike has improved tremendously and I will continue to make this even better. I had a two minute PR on a much harder course than my previous PR at Steelhead.
3.)
Looking back, I probably could have pushed even harder on the bike and run.
My next race is Ironman Racine 70.3 on July 17. I look forward to the challenge.
Friday, June 17, 2011
Friday, April 22, 2011
CHI RUNNING TO BOSTON: A RACE REPORT
INTRODUCTION
Like so many other V Teamers my journey to Boston was a challenge with nagging injury in my hip and groin. After many doctor visits provided no answers or relief I finally made the decision to see a PT. This fortunate decision just so happened to be the, "beginning of the end," of the hip/groin issue.
I thought PT was very enlightening and interesting. Some of the exercises are so vital and provide such useful physical benefits that it makes you wonder why you did not do this sooner. After many PT visits my physical therapist finally recommended that I see another PT who specialized in Gait Analysis.
This was the guy who, in 5 minutes time made the diagnosis that my right hip was out of alignment. We also did a treadmill gait analysis and he noticed some good things about my running form and some bad things. After all was said and done he gave me valuable exercises to do before I run and we also decided to incorporate "Chi Running Technique" into my running form.
The Chi Running form that I utilized from the start was basically leveling my hips (requires a slight pelvic tilt), a slight upper body (from the waist up) forward lean, a higher cadence (180 or greater) and foot plant under the body.
Ever since I started doing the pre-run exercises and using Chi Running technique I have hardly had a pain in my hip and groin. This was the cure, for me. I mention this in my Boston Marathon race report because Chi Running basically is what got me to the starting line and allowed me to have a terrific race.
If you ever have an injury please don't hesitate seeing a good PT. I would also recommend that everyone have a gait analysis. Why not?
BOSTON
Wow, I made it here. There were times over the last several months that I really wondered if I would be able to race. There were times when I thought about withdrawing due to the hip/groin issues. I thought there is no way it could get better in time. How wrong was I.
My training leading up to Boston was a mix of biking, ellipting and running. As I dealt with my injury running was neglected and I relied more on biking and elliptical. Most of my long runs were in the 14 mile range before major groin pain would kick in. Before Chi Running I think I may have had one 16 miler.
When I began using Chi Running with about 4 weeks to Boston things changed. I could run. The more I ran the better I felt. I ended up getting in that 20 mile training run I desired so much. The speed was there also. I was pumped.
Still, I was a bit concerned about the marathon. One never knows what can happen. Also, as most of us know, taper phantom pains can make you feel things that don't exist. So, I was cautiously optimistic.
I ended up getting to Athlete's Village via a Fleet Feet charter bus. That cost $40.00 but it was so comfy and had a bathroom. Plus it was nice to meet other Chicagoans who were Boston bound.
I did the usual things at Athlete's Village, namely sitting, looking, talking, drinking, eating and porta pottying. When I was in the porta potty I laid my bag down just outside the door. When I came out my bag was gone. Luckily I looked up and saw a portion of my Bib number on the bag. I ran up to this girl and she had my bag. That would have sucked if I would not have found it.
I WILL NEVER LAY THE BAG OUTSIDE THE PORTA POTTY AGAIN, EVER!!
Soon, it was time to walk to the start. Talk about phantom pain, my right calf started cramping on me during the walk to the start. What the hell!! I had to stop and rub it out. Amazing things happen.
I ran into Seth and Kevin in the coral which was nice. We were 5 minutes from the start and I took off my outer layers and got ready for battle.
My goal time was 3:29:30.
I decided to just Chi Run and to make sure I used excellent downhill running form. NO BRAKING.
The Boston Marathon is really a fun race. The crowd support is amazing. The people really just love to yell and give high 5's. As I ran I decided to take as much in as possible. I made lots of eye contact. I had fun.
Even though I ran Boston last year I was still amazed how much downhill the first 7 miles is. It just keeps descending.
SPLITS
MILE 1: 8:32
MILE 2: 8:03
MILE 3: 7:52
MILE 4: 7:47
MILE 5: 7:50
MILE 6: 7:36
MILE 7: 7:27
After this start I felt my quads but they still felt ok. My downhill form was good. Cardio wise my heart rate was low and I was hardly breathing. I was relaxed. As I went along my hip/groin made some twinges and felt a little tight but would eventually loosen up. I ate my first Gu chomps after mile 7.
My legs were on auto pilot at around the 7:30-7:40 pace. All systems were functioning just great.
SPLITS
MILE 8: 7:34
MILE 9: 7:38
MILE 10: 7:39
MILE 11: 7:35
MILE 12: 7:34
MILE 13: 7:32
After the 13.1 mile mark I ate my second bag of Gu Chops and just a sip of Gatorade.
By this time my legs were holding up well but still had pains. My left calf was sore and I could feel the quads tiring. But I just kept pushing on. You will have pain during a marathon and you must push through it. One of the thoughts as I ran was, let's BQ again at Boston. Yes, that's it. That's the motivation.
SPLITS
MILE 14: 7:36
MILE 15: 7:51
MILE 16: 7:43
MILE 17: 7:55
MILE 18: 8:01
MILE 19: 7:53
MILE 20: 8:11
That was fun. Got through most of the hills pretty well. I was cruising and felt great for the most part. Of course the quads hurt but that's what I expected. Perhaps the fact that I had no hill training helped. I knew Heartbreak Hill was coming and I also knew that it is overrated as far as hills go. I was not concerned climbing it at all. All my concerns at Boston are the downhills and I look at the up hill sections as relief for my quads.
It was coming and I was ready. I climbed Heartbrake and began my descent to Boylston. Along the way I smiled as much as possible and high 5'ed as many people as possible. Sometimes that would be maybe 50 people in a row.
Now, watching the Garmin and estimating my finish time became paramount. I wanted below 3:30 and it was looking good.
I had two bumps along the way with minor hamstring cramps. I stopped for maybe 10-20 seconds each time to stretch. My left calf which seemed like it could go any time never did.
The descent from Heartbrake is tough on the quads. Believe me. At this time during the race it is so important to maintain good downhill running form. Fight the urge to save your quads and brake. No braking allowed. Just go. Braking your descent will just destroy your quads more.
Keep going, I would say to myself. "Break through the obstructions." "Pain is temporary." Run!
The final couple miles were on the edge of cramping and not cramping. It never happened. I made that left turn onto Boylston and was very happy to be running strong. I new I had my sub 3:30 Boston. I enjoyed the crowd and just took it all in. That turn onto Boylston is awesome and emotional. You see the finish line off in the distance and the crowd support is amazing and loud. What inspiration.
SPLITS
MILE 21: 8:24
MILE 22: 7:55
MILE 23: 8:10
MILE 24: 8:22
MILE 25: 8:30
MILE 26: 8:12
MILE .46 3:29
I DID IT!!! RELIEF!! FUN!! DAMN, IT'S OVER!!! I LOVED IT!!!
Garmin Finish Time: 3:29:01
Boston Official Finish Time: 3:29:31
My Estimated Goal Time: 3:29:30, Off by 1 second.
So, I PR'ed my Boston time by 2 1/2 minutes. My fastest marathon was last years Chicago Marathon at 3:29:29. If my Garmin is correct then this would be a new marathon PR. We shall see.
After walking or should I say hobbling through the finish shoot I went and met my wife and we went back to the Lenox.
I love marathon exhaustion. It is so pure and good. The pain is a badge to enjoy for a few days.
CONCLUSION
I feel very fortunate to have been able to run this race and especially the way I did run it. I have learned that I don't need all the running miles to be a successful marathoner. The triathlon bike training that I do plays a huge part in my leg strength.
I did NO hill training for Boston. Good form helped me handle the hills. I only had one 20 mile training run.
No bathroom breaks during the marathon helps also. Interestingly I only had about 1 cup of Gatorade the whole race.
I am happy that I qualified again for next years Boston Marathon and I do hope I get in with the new registration system. I've already booked my hotel.
THANK YOU BOSTON!
Like so many other V Teamers my journey to Boston was a challenge with nagging injury in my hip and groin. After many doctor visits provided no answers or relief I finally made the decision to see a PT. This fortunate decision just so happened to be the, "beginning of the end," of the hip/groin issue.
I thought PT was very enlightening and interesting. Some of the exercises are so vital and provide such useful physical benefits that it makes you wonder why you did not do this sooner. After many PT visits my physical therapist finally recommended that I see another PT who specialized in Gait Analysis.
This was the guy who, in 5 minutes time made the diagnosis that my right hip was out of alignment. We also did a treadmill gait analysis and he noticed some good things about my running form and some bad things. After all was said and done he gave me valuable exercises to do before I run and we also decided to incorporate "Chi Running Technique" into my running form.
The Chi Running form that I utilized from the start was basically leveling my hips (requires a slight pelvic tilt), a slight upper body (from the waist up) forward lean, a higher cadence (180 or greater) and foot plant under the body.
Ever since I started doing the pre-run exercises and using Chi Running technique I have hardly had a pain in my hip and groin. This was the cure, for me. I mention this in my Boston Marathon race report because Chi Running basically is what got me to the starting line and allowed me to have a terrific race.
If you ever have an injury please don't hesitate seeing a good PT. I would also recommend that everyone have a gait analysis. Why not?
BOSTON
Wow, I made it here. There were times over the last several months that I really wondered if I would be able to race. There were times when I thought about withdrawing due to the hip/groin issues. I thought there is no way it could get better in time. How wrong was I.
My training leading up to Boston was a mix of biking, ellipting and running. As I dealt with my injury running was neglected and I relied more on biking and elliptical. Most of my long runs were in the 14 mile range before major groin pain would kick in. Before Chi Running I think I may have had one 16 miler.
When I began using Chi Running with about 4 weeks to Boston things changed. I could run. The more I ran the better I felt. I ended up getting in that 20 mile training run I desired so much. The speed was there also. I was pumped.
Still, I was a bit concerned about the marathon. One never knows what can happen. Also, as most of us know, taper phantom pains can make you feel things that don't exist. So, I was cautiously optimistic.
I ended up getting to Athlete's Village via a Fleet Feet charter bus. That cost $40.00 but it was so comfy and had a bathroom. Plus it was nice to meet other Chicagoans who were Boston bound.
I did the usual things at Athlete's Village, namely sitting, looking, talking, drinking, eating and porta pottying. When I was in the porta potty I laid my bag down just outside the door. When I came out my bag was gone. Luckily I looked up and saw a portion of my Bib number on the bag. I ran up to this girl and she had my bag. That would have sucked if I would not have found it.
I WILL NEVER LAY THE BAG OUTSIDE THE PORTA POTTY AGAIN, EVER!!
Soon, it was time to walk to the start. Talk about phantom pain, my right calf started cramping on me during the walk to the start. What the hell!! I had to stop and rub it out. Amazing things happen.
I ran into Seth and Kevin in the coral which was nice. We were 5 minutes from the start and I took off my outer layers and got ready for battle.
My goal time was 3:29:30.
I decided to just Chi Run and to make sure I used excellent downhill running form. NO BRAKING.
The Boston Marathon is really a fun race. The crowd support is amazing. The people really just love to yell and give high 5's. As I ran I decided to take as much in as possible. I made lots of eye contact. I had fun.
Even though I ran Boston last year I was still amazed how much downhill the first 7 miles is. It just keeps descending.
SPLITS
MILE 1: 8:32
MILE 2: 8:03
MILE 3: 7:52
MILE 4: 7:47
MILE 5: 7:50
MILE 6: 7:36
MILE 7: 7:27
After this start I felt my quads but they still felt ok. My downhill form was good. Cardio wise my heart rate was low and I was hardly breathing. I was relaxed. As I went along my hip/groin made some twinges and felt a little tight but would eventually loosen up. I ate my first Gu chomps after mile 7.
My legs were on auto pilot at around the 7:30-7:40 pace. All systems were functioning just great.
SPLITS
MILE 8: 7:34
MILE 9: 7:38
MILE 10: 7:39
MILE 11: 7:35
MILE 12: 7:34
MILE 13: 7:32
After the 13.1 mile mark I ate my second bag of Gu Chops and just a sip of Gatorade.
By this time my legs were holding up well but still had pains. My left calf was sore and I could feel the quads tiring. But I just kept pushing on. You will have pain during a marathon and you must push through it. One of the thoughts as I ran was, let's BQ again at Boston. Yes, that's it. That's the motivation.
SPLITS
MILE 14: 7:36
MILE 15: 7:51
MILE 16: 7:43
MILE 17: 7:55
MILE 18: 8:01
MILE 19: 7:53
MILE 20: 8:11
That was fun. Got through most of the hills pretty well. I was cruising and felt great for the most part. Of course the quads hurt but that's what I expected. Perhaps the fact that I had no hill training helped. I knew Heartbreak Hill was coming and I also knew that it is overrated as far as hills go. I was not concerned climbing it at all. All my concerns at Boston are the downhills and I look at the up hill sections as relief for my quads.
It was coming and I was ready. I climbed Heartbrake and began my descent to Boylston. Along the way I smiled as much as possible and high 5'ed as many people as possible. Sometimes that would be maybe 50 people in a row.
Now, watching the Garmin and estimating my finish time became paramount. I wanted below 3:30 and it was looking good.
I had two bumps along the way with minor hamstring cramps. I stopped for maybe 10-20 seconds each time to stretch. My left calf which seemed like it could go any time never did.
The descent from Heartbrake is tough on the quads. Believe me. At this time during the race it is so important to maintain good downhill running form. Fight the urge to save your quads and brake. No braking allowed. Just go. Braking your descent will just destroy your quads more.
Keep going, I would say to myself. "Break through the obstructions." "Pain is temporary." Run!
The final couple miles were on the edge of cramping and not cramping. It never happened. I made that left turn onto Boylston and was very happy to be running strong. I new I had my sub 3:30 Boston. I enjoyed the crowd and just took it all in. That turn onto Boylston is awesome and emotional. You see the finish line off in the distance and the crowd support is amazing and loud. What inspiration.
SPLITS
MILE 21: 8:24
MILE 22: 7:55
MILE 23: 8:10
MILE 24: 8:22
MILE 25: 8:30
MILE 26: 8:12
MILE .46 3:29
I DID IT!!! RELIEF!! FUN!! DAMN, IT'S OVER!!! I LOVED IT!!!
Garmin Finish Time: 3:29:01
Boston Official Finish Time: 3:29:31
My Estimated Goal Time: 3:29:30, Off by 1 second.
So, I PR'ed my Boston time by 2 1/2 minutes. My fastest marathon was last years Chicago Marathon at 3:29:29. If my Garmin is correct then this would be a new marathon PR. We shall see.
After walking or should I say hobbling through the finish shoot I went and met my wife and we went back to the Lenox.
I love marathon exhaustion. It is so pure and good. The pain is a badge to enjoy for a few days.
CONCLUSION
I feel very fortunate to have been able to run this race and especially the way I did run it. I have learned that I don't need all the running miles to be a successful marathoner. The triathlon bike training that I do plays a huge part in my leg strength.
I did NO hill training for Boston. Good form helped me handle the hills. I only had one 20 mile training run.
No bathroom breaks during the marathon helps also. Interestingly I only had about 1 cup of Gatorade the whole race.
I am happy that I qualified again for next years Boston Marathon and I do hope I get in with the new registration system. I've already booked my hotel.
THANK YOU BOSTON!
Monday, April 11, 2011
GROUND CONTROL TO MAJOR TOM
Ground control to Major Tom. Ground control to Major Tom. Take your protein pills and put your helmets on. It's Boston week.
I am happy to report that my last several runs have been wonderful. It seems that the exercises the PT gave me are working and allowing me to run without hip/groin pain.
My Saturday 6 miler was great with the last 4 miles near 7 pace. Sunday's 11 miler also went great.
The Chi Running technique is being in-grained into me and it works. My cadence of 180 or higher is becoming second nature. The speed generated using Chi Running, fast cadence and a slight forward lean is very very interesting. It does not take long until I reach 7 pace or better. Also, my heart rate is moderate to low.
So, for Boston I am much more optimistic than I was just a couple weeks ago. I'm kind of shocked actually at the timing of all the variable that came together allowing my injury to heal in time.
I have the endurance for the race. The only variable missing is hill training. I am not sure how my quads will do on the down hills of Boston. They might do great with my new form, I don't know. Time will tell.
So for now it's all systems go, ground control.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
I am happy to report that my last several runs have been wonderful. It seems that the exercises the PT gave me are working and allowing me to run without hip/groin pain.
My Saturday 6 miler was great with the last 4 miles near 7 pace. Sunday's 11 miler also went great.
The Chi Running technique is being in-grained into me and it works. My cadence of 180 or higher is becoming second nature. The speed generated using Chi Running, fast cadence and a slight forward lean is very very interesting. It does not take long until I reach 7 pace or better. Also, my heart rate is moderate to low.
So, for Boston I am much more optimistic than I was just a couple weeks ago. I'm kind of shocked actually at the timing of all the variable that came together allowing my injury to heal in time.
I have the endurance for the race. The only variable missing is hill training. I am not sure how my quads will do on the down hills of Boston. They might do great with my new form, I don't know. Time will tell.
So for now it's all systems go, ground control.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Thursday, March 17, 2011
POSITIVE CHI RESULTS
Expert
Posts: 3622
Location: Chicago Thursday, March 17
My second run post PT/gait analysis was a total victory. I ran 6 miles yesterday and worked on a 180 cadence and using elements of Chi Running. I'm not over board on the Chi Running but just incorporated some elements of it.
For example, I am standing erect, tilting my lower pelvis forward and under me. Then, just before I start running I slowly lean forward until my body starts/propels me forward, then I am off and running. This is not a huge lean but just enough to get going.
I've only done this twice and it is not that hard to get used to.
My run yesterday was a total success. I ran 6 miles with no pain in the hip. My cadence was 180 every time I checked so I know how that feels. It's so fast that it's like you are running on hot coals and don't want to burn your feet. After a while you get used to this. Then before you know it your at 8:00 pace and surprised.
I ended the 6 miler with a 7:24 mile. I have to say, I have come to realize how much power there is in the gluts. I am learning how to use those more as I run and doing exercises to make them stronger.
Another piece of advice: "Don't be averse to change."
Here is my write up from Daily Mile:
Wrigleyville Run 6.1 mi 00:50 08:13 pace
Woo hoo, what a run. The new elements of Chi Running and the exercises must be doing something because this was a fantastic run. I am still getting used to the 180 cadence per minute but I can tell, "it is a speed producing thing." I had no problem hitting 7:24 pace the last mile with fast little steps. Also, I notice the heart rate seems to stay low. My average heart rate for the run was 122 and on the 7:24 mile only 137 bpm. The sky is getting brighter, I have my follow up meeting with the PT who did the gait analysis tomorrow. I'm all excited again for running.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Posts: 3622
Location: Chicago Thursday, March 17
My second run post PT/gait analysis was a total victory. I ran 6 miles yesterday and worked on a 180 cadence and using elements of Chi Running. I'm not over board on the Chi Running but just incorporated some elements of it.
For example, I am standing erect, tilting my lower pelvis forward and under me. Then, just before I start running I slowly lean forward until my body starts/propels me forward, then I am off and running. This is not a huge lean but just enough to get going.
I've only done this twice and it is not that hard to get used to.
My run yesterday was a total success. I ran 6 miles with no pain in the hip. My cadence was 180 every time I checked so I know how that feels. It's so fast that it's like you are running on hot coals and don't want to burn your feet. After a while you get used to this. Then before you know it your at 8:00 pace and surprised.
I ended the 6 miler with a 7:24 mile. I have to say, I have come to realize how much power there is in the gluts. I am learning how to use those more as I run and doing exercises to make them stronger.
Another piece of advice: "Don't be averse to change."
Here is my write up from Daily Mile:
Wrigleyville Run 6.1 mi 00:50 08:13 pace
Woo hoo, what a run. The new elements of Chi Running and the exercises must be doing something because this was a fantastic run. I am still getting used to the 180 cadence per minute but I can tell, "it is a speed producing thing." I had no problem hitting 7:24 pace the last mile with fast little steps. Also, I notice the heart rate seems to stay low. My average heart rate for the run was 122 and on the 7:24 mile only 137 bpm. The sky is getting brighter, I have my follow up meeting with the PT who did the gait analysis tomorrow. I'm all excited again for running.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Monday, March 14, 2011
BOSTON TRAINING AND HIPDATE
Good afternoon.
Hi V Team.
I thought it was time to write a little. I am still training and putting in the miles via swim, bike, run and elliptical. P90X also plays a big part in my fitness routine.
I am fitter than I have ever been. Now, I need to get the hip issues out of the way so I can run pain free and faster and longer.
The recent cortisone shot did nothing for the hip issues that I am dealing with. The last 2 1/2 weeks I have been getting PT and my range of motion in the left leg and hip is back to normal. But, there is still some pain in the hip/groin area.
Today I went for a gait analysis which seemed very helpful. The PT/Gait analyzer fellow discovered that my right hip is extremely week compared to the left. I laid down on my left side and lifted my right leg up in the air. It did not take him much effort at all to push the leg down. The left side was very strong in this test.
He discovered that my right hip is mis-aligned, sort of turned a little clockwise if you were facing my right side. He gave me some exercises to help strengthen and fix this problem. We will work on teaching the muscles around the right hip to hold the hip in the correct place.
Even though I've had sort of a very iffy Boston training cycle I plan to go to Boston and run. My last two runs, a 6 and 8 miler have been good with very very minimal twinges. But, the real problem tends to arrive around 12-14 miles.
In fact my longest training run for Boston has been one 16 miler a while ago. Maybe even before true Boston training started. Other than that I've done several 14 milers.
Aside from running, I Boston train via biking and elliptical. Between the elliptical and running I am getting in approximately 40-50 miles per week. The rest (leg wise) is 80-100 miles on the bike.
I had good results last year in marathons while mixing marathon training with triathlon training. I hope this will be the same this year. Cardio wise I am in excellent condition.
I am not sure how I want to run Boston. I guess it depends how my hip mends. If I have to I may just run Boston for fun and not push the pace. Perhaps just "try" to finish. Do what ever it takes to cross that finish line. Because we all know, "pain is temporary, quitting lasts forever."
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Hi V Team.
I thought it was time to write a little. I am still training and putting in the miles via swim, bike, run and elliptical. P90X also plays a big part in my fitness routine.
I am fitter than I have ever been. Now, I need to get the hip issues out of the way so I can run pain free and faster and longer.
The recent cortisone shot did nothing for the hip issues that I am dealing with. The last 2 1/2 weeks I have been getting PT and my range of motion in the left leg and hip is back to normal. But, there is still some pain in the hip/groin area.
Today I went for a gait analysis which seemed very helpful. The PT/Gait analyzer fellow discovered that my right hip is extremely week compared to the left. I laid down on my left side and lifted my right leg up in the air. It did not take him much effort at all to push the leg down. The left side was very strong in this test.
He discovered that my right hip is mis-aligned, sort of turned a little clockwise if you were facing my right side. He gave me some exercises to help strengthen and fix this problem. We will work on teaching the muscles around the right hip to hold the hip in the correct place.
Even though I've had sort of a very iffy Boston training cycle I plan to go to Boston and run. My last two runs, a 6 and 8 miler have been good with very very minimal twinges. But, the real problem tends to arrive around 12-14 miles.
In fact my longest training run for Boston has been one 16 miler a while ago. Maybe even before true Boston training started. Other than that I've done several 14 milers.
Aside from running, I Boston train via biking and elliptical. Between the elliptical and running I am getting in approximately 40-50 miles per week. The rest (leg wise) is 80-100 miles on the bike.
I had good results last year in marathons while mixing marathon training with triathlon training. I hope this will be the same this year. Cardio wise I am in excellent condition.
I am not sure how I want to run Boston. I guess it depends how my hip mends. If I have to I may just run Boston for fun and not push the pace. Perhaps just "try" to finish. Do what ever it takes to cross that finish line. Because we all know, "pain is temporary, quitting lasts forever."
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Sunday, February 20, 2011
Maturing Like a Fine Wine
Sunday, February 20
Good morning.
Hi folks, I'm still out here kickin. Training is going well, especially biking. I need to begin stepping up my swimming a bit.
Running has gone ok but has been a tiny struggle. I've been dealing with a niggle since last summer. Many time niggles work their way and then leave your body. This one does not want to leave.
The area in question is my right hip/groin. Interestingly, I recently read Dave O's blog and saw he was having hip issues as well. His symptoms almost sounded like mine.
So, I sent Dave a private message and he helped me find a good Orthopedic doctor. So, thanks Dave.
Two weeks ago I saw the same doctor as Dave and I will be having my cortisone injection tomorrow.
I've had xrays and an MRI recently showing slight arthritis and a couple bone spurs. Hopefully the cortisone will take down inflammation and allow some healing.
I've also been getting ART and Graston for this issue.
These treatments seem to help. But, the discomfort seems to show up late during a run. For example, yesterday I ran 14 and the pain/discomfort kicked in around mile 10. The last 4 miles were ok but were run more carefully.
I've noticed that because of ART and Graston I may be recovering more quickly from this issue. For example, I will try to run a Boston hill program this morning on my treadmill because I have no lingering pain from yesterday. So, we will see.
This morning I will finalize my flight plans for Boston. I checked out American Airlines yesterday and they actually had some decent rates of $285 per person round trip. That's not bad.
The triathlon training is going great. My biking will be kick ass. Vision Quest training has been a love hate type thing. The weekly classes are so tough and hard but you love them at the end.
I am now down 13 pounds since January 1, 161 pounds..
The transformation from P90X is startling. I am really getting cut. I am burning fat cells that have been around since high school. It's kind of fun to see how the muscles under all that fat look. Don't worry I am eating plenty with almost nightly ice cream.
Hopefully, after the cortisone I'll be able to comfortably get to 16 or 18 miles next weekend. My legs feel great and from the bike training they are never as tired from running as they used to be.
This morning I signed up to be a possible bone marrow donor.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Good morning.
Hi folks, I'm still out here kickin. Training is going well, especially biking. I need to begin stepping up my swimming a bit.
Running has gone ok but has been a tiny struggle. I've been dealing with a niggle since last summer. Many time niggles work their way and then leave your body. This one does not want to leave.
The area in question is my right hip/groin. Interestingly, I recently read Dave O's blog and saw he was having hip issues as well. His symptoms almost sounded like mine.
So, I sent Dave a private message and he helped me find a good Orthopedic doctor. So, thanks Dave.
Two weeks ago I saw the same doctor as Dave and I will be having my cortisone injection tomorrow.
I've had xrays and an MRI recently showing slight arthritis and a couple bone spurs. Hopefully the cortisone will take down inflammation and allow some healing.
I've also been getting ART and Graston for this issue.
These treatments seem to help. But, the discomfort seems to show up late during a run. For example, yesterday I ran 14 and the pain/discomfort kicked in around mile 10. The last 4 miles were ok but were run more carefully.
I've noticed that because of ART and Graston I may be recovering more quickly from this issue. For example, I will try to run a Boston hill program this morning on my treadmill because I have no lingering pain from yesterday. So, we will see.
This morning I will finalize my flight plans for Boston. I checked out American Airlines yesterday and they actually had some decent rates of $285 per person round trip. That's not bad.
The triathlon training is going great. My biking will be kick ass. Vision Quest training has been a love hate type thing. The weekly classes are so tough and hard but you love them at the end.
I am now down 13 pounds since January 1, 161 pounds..
The transformation from P90X is startling. I am really getting cut. I am burning fat cells that have been around since high school. It's kind of fun to see how the muscles under all that fat look. Don't worry I am eating plenty with almost nightly ice cream.
Hopefully, after the cortisone I'll be able to comfortably get to 16 or 18 miles next weekend. My legs feel great and from the bike training they are never as tired from running as they used to be.
This morning I signed up to be a possible bone marrow donor.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Tuesday, February 1, 2011
I'm a Big Loser
Training is going well. Swimming, biking, running, ellipting, yogaing, P90Xing etc. has been fun.
As the holidays came to an end, even though I was burning at least 1000 calories per day from exercise my weight had crept up to 174 pounds. I just did not understand why.
So, with the beginning of the new year I decided to really start counting calories again and consuming 2000-2300 calories per day. This was also while maintaining my daily caloric burn from exercise of 1000 +. I also cut out "chips" of any kind. I focused on the good clean stuff. More fruits, more water.
This lifestyle change took off 9 pounds for January and I'm back to my lowest adult weight level of 165 pounds. I will continue this lifestyle indefinitely. I would like to first reach 160 pounds and see how things look there. If I feel I can afford more "fat" loss I'll shoot for 155 pounds. I will not go any lower than that.
Once I reach my final weight loss destination I will up the daily caloric needs to match my bodily needs and exercise burn. I will maintain that level.
I have not lost muscle in this journey. I am doing various strength training and consuming protein, etc. Things are looking great.
This is a weight loss journey that started several years ago at 225 pounds. The journey and refinement continues.
Edited by Silentrunner 2/1/2011 9:04 AM
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais
As the holidays came to an end, even though I was burning at least 1000 calories per day from exercise my weight had crept up to 174 pounds. I just did not understand why.
So, with the beginning of the new year I decided to really start counting calories again and consuming 2000-2300 calories per day. This was also while maintaining my daily caloric burn from exercise of 1000 +. I also cut out "chips" of any kind. I focused on the good clean stuff. More fruits, more water.
This lifestyle change took off 9 pounds for January and I'm back to my lowest adult weight level of 165 pounds. I will continue this lifestyle indefinitely. I would like to first reach 160 pounds and see how things look there. If I feel I can afford more "fat" loss I'll shoot for 155 pounds. I will not go any lower than that.
Once I reach my final weight loss destination I will up the daily caloric needs to match my bodily needs and exercise burn. I will maintain that level.
I have not lost muscle in this journey. I am doing various strength training and consuming protein, etc. Things are looking great.
This is a weight loss journey that started several years ago at 225 pounds. The journey and refinement continues.
Edited by Silentrunner 2/1/2011 9:04 AM
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais
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