smally

wanted to run 20 miles yesterday but my right knee was not right, it-band.  I did not have to stop but I was concerned every step.  still managed to run 7:25 pace, windy and mild.

feels good today but I guess i will rest it today.  i have only had 1 day off, day after boston so i guess there is a reason, i know its not serious because i won't let it be.

i was discouraged becasue i felt so slow in boston after the stitch and ran 314 but yesterday during the run i would have been happy with a 314 if i had to continue.  this simply means i need some mental work and i need to not worry about pace so much, it gets me down.

tm, knee better.

rest, planned to run a 10k fun run or med. long but family day was more important and deep down only one day off since boston so probably a much needed rest.

20 weeks until the next marathon!!!!!!!!!!!!!

5k, no plan and i started thinking about all the things i have to prepare for my running clinic i am starting tomorrow, so i packed it in.  5:50 first mile which felt like a 5 min mile, tough but at least a little speed, i also thought i would feel great today with the day off yesterday.

looking forward to some long runs coming up and the launching of the running clinic tomorrow, we have about 50 runners/walkers signed up.

Hills, 7 of them about 4% average .25 of a mile. avg 7:04 for the hills and then my knee stared hurting, bit scared that it is an actual injury. ice, rest and acupuncture.

Started my running clinic called Running Miles, Miles is Julian's and my middle name.  We had 40 people start last night and its all for charity, excited.  Ran and walked coaching people a total of 4.5 miles.

I am injured so looks like rest for awhile.

5 easy on the tm, meaning really easy 7.5 to 8.1 only and I did not really feel the knee at all but the right groin is off. treatment at Dr Steve's, shock wave on my itband.

confident I will be ok, may take off the next 4 days and do a cleanse.

confused but if i have to be injured a bit now is the time, thinking positive only.

feels a lot better but still going to rest.

slow long run tomorrow hopefully

long run this morning, excellent morning just gorgeous outside, I love May. Wanted to run 20 miles and not MP miles! I could not have run MP miles if I tried because I am scared with the right ITBand knee and my Right hip fexor. To my surprise it was ok and at 10 miles I had to take a pee so when I started running again I had a severe sharp pain in my right knee, oh my god!! I did not know what to do because I was 10 miles out and I had to be back to take Elliot to the doctors. I ran in pain for about .25 of a mile and it was gone by half a mile. I did have weird hip flexor pain weakness every once in awhile so I was running scared. At 15 miles I decided to pick it up for 2 miles and ended up running a 5k at 6:43 avg so I was pleased with this. The last mile and half I struggled home. 7:32 avg for the 20 miles and a nice 5k at 15 miles. Pretty sore when I flex the hip and I can feel the knee but nothing rest and some ice can't handle. Feels good to get the bld volume going again. Feels like such a long way from sub 3 and yet it was not long ago I thought 255 was possible??? The journey continues.

Cut the grass, 1.5 miles, surprised as I wore the garmin.  Elliot is sleeping so I tried out the hip flexor on the TM and ran 1.5 miles at 745, ok but its a whole psoas and ITband issue.  Need to avoid speed for the next little while which I don't know is possible due to the addiction I have.

Knee was sore when I woke up but I iced it and wanted to feel fresh for work so I did an easy run on the tm, not crazy sore but wierd.  Took all those speed days for granted can't wait to get them back.  Hopefully its even better tomorrow and I can go for a med. long run nice and slow.

getting used to recovery miles, makes sense. 

So happy, got on the TM and ran 10k at 6:46 pace which is a blind fold run before Boston but a bit of a break through because the knee and hip flexor was ok, no discomfort.  Even with the 20 miles on Friday I felt a bit out of shape but nothing with the legs.

Might run again later depending on family, G etc.

Going to take it easy for the next week regarding pace but for sure another long run.  Happy that I have no stiffness after the long run but then again it was nice and slow.

6 miles easy pace 7:06, right side hip flexor not right but the knee is better.

Running Miles second meeting, 5 miles here and there with the group, we now have 61 members, fun and exciting.

I feel like I sinned today, I wanted to rest but assuming like an addiction to a drug I found myself at the gym running.  To boot I did 3 800's at 5:42 pace and the rest at 6:49 pace.  Felt ok but I know I would not like to run a 10k full out so that answers everything.

Will try and hold off tomorrow and Thursday.  I have to run my running clinic tonight so I will probably do a bit of running easy.

Feels good but I think 2 days of rest is going to let me know mentally that I am resting and healing fully.  I don't want to train at 80% the next 18 weeks, I need %100 if I want to run 2:55.

SO PROUD of myself.

2 DAYS in a row with 0 running.

My body loves me!

Long steady and slow tomorrow, excited.

Way too much energy, I am pretty sure my staff and patients can't wait for me to run again.

Great day for a long run, I was sleeping 20 mins before I started running which really was not all that great for the first few miles.  We were running 7:30's which seemed hard and that was not good for the ego so I had to tell myself constantly that I am suspose to be running slow plus I am not a 100% healthy.  I did feel my right thigh, groin, hip flexor but nothing serious and nothing regarding the ITband on the right knee. 

First 12.75 miles we averaged 7:31 avg.  This is where I left G on the way home stretch, I started getting into a groove so I thought why not run 5k like last week under 7 min miles and at least I would have something in a nice long slow run but I started picking it up as I moved on and it really turned more into a tempo run then anything.  I averaged 6:51's for 7:25 miles but it seemed faster than that probably because it was after running 12.75 miles and also I am sure I negative split that last 7:25 miles because I saw a lot of 6:30's for the last few miles.

Here is the bad news, I was good until about 19 miles then I was starting to get a bit drained at that pace but I pushed on.  When I got to 20 I decided to stop and walk the last .75 back but to my surprise I could hardly walk because as soon as I stopped the right knee killed.

I am icing it right now, I know its not as bad as last week but at the same time I also know its not healed.

Will try and take off Sat and Sun and hopefully start fresh next week.

224:50 - 7:15 avg.

Great negative split long run.

Knee is not great, forced to take time off now, sucks.

Great long run but now what?

Off to Toronto on the train with the kids should be fun.

Compared to yesterday the knee feels great.  I went to the spa and ran 3 easy miles on the TM, felt ok but could feel the knee.  Great day with the kids in Toronto, hockey hall of fame, The ROM, shopping, parks and great food.  My knee feels even better throughout the day.

Tomorrow is the start of the 18 week program I would like to try.

going to go with my gut feeling and take some time off.

rest and cleansing.

flirted a bit with some easy tm running, no real symptoms got off and did some pushups and situps.  cleanse was ok yesterday, going to shake in the am and pm and have a healthy lunch.  repeat for a couple days.

almost finished 18 week program, scared to be honest but excited.  lots of volume compared to last training program for boston.

rest, hope this helps.

will try tomorrow nice and easy not sure the distance.

I guess ok, G pulled the plug on our medium long run probably the best thing.

I decided to try out the tm instead of outside thinking i would do 10k.  started at 6:49 pace felt real easy did a few 6:25's and pulled off after 3 miles.  I felt a bit out of shape which seems impossible for only taking 3 days off.  Finishe the last 2 miles flirting with different speeds but mostly slow.

Right groin a bit of a feeling and the right knee was good but I think my imagination started to create something at the end.  Still scared.

Take it easy for sat and sun maybe 5 before work and off sunday so I can start the program on monday.

TM - 3 miles around 6:45 pace

5 miles with Sarah, ran 1.5 miles backwards trying to strengthen my glut. med.  Easy miles.  Actually this was on Friday come to think about it, calf muscles sore Saturday from running backwards.  I was discouraged Friday because I could feel the knee and the right side was off.

Ran and walked 6 miles with my running group.  I wanted to talk a bit with some of the beginners, I ran the last 4 miles in a row on my own and felt the best I have felt in over a week. 

3 miles after Monster Trucks with the kids at MP and I did not feel anything.  I am so glad I took it easy last week because I feel I am ready to start training.

Tomorrow is the first day of an 18 week training program.  Will take it easy with speed work if any for the next 2 weeks.

Todd

6 miles first day of the 18 week program.  Today is just a recovery 6 mile run, I averaged 7:04 for the 6 miles.  I did not feel the right knee at all and a bit on the right groin area but not a big deal so I was pretty excited when I was finished.  The last mile I started thinking about how I might not ever run fast again but when I looked at my garmin I was at 6:30's so I picked it up comfortable and I was running 5:30-45's so maybe the garmin was off but it was the perfect pick up for day number 1.

Tomorrow is 8 miles with 8 times 100 strides and then my running club in the pm.

Ok here is the deal, I am proud that I handled last week mentally and emotionally.  I enjoyed life last week eventhough I was not able to run.  I also was very disciplined and although I cheated a couple times with testing the TM, I did rest and I learned that 1 week off running will not hurt a fittness level.

Today I felt reallllllllly alive.  I am still nervous but I tested a quick 5k - 18:13, not bad and good form.  I then slowed and ran most of the rest of the 8 miles at 6:50 pace which felt nice and easy after running the 5:50's for 5k.

Running my running clinic tonight so I will get a few hill repeats in and some easy running/walking.

Next test is tomorrow's med. long run.

P.M - running club, 1 mile 6:10 pace, rest was easy miles and some walking while coaching and talking.

Chrysler Green way trail.  Thought it would be better for my feet but I like pavement! 

7:17 avg for the 17 miles, felt slower.  The first 8.5 miles was into the wind about 10mp felt good.  I picked it up for 4 miles but started to get tired because I did not hydrate, I am used to colder weather were I don't have to have water for 20 miles but now I better start planning.  I ran those 4 miles around 6:50 avg with the middle 2 around 6:35, felt pretty good.

Had some rain which felt good for the last 3 miles, so glad to be done. 

Grabed a g2 and jumped into the pool while it was pooring rain, ahhhhhhhhhhh!

No right knee pain and the right side was ok except for the first 6 miles.

so much for the 6 mile recovery run that I was suspose to do today.

decided to do some yasso's on the tm at the gym.  did not push it 5:50 pace and I took 2 mins between instead of 1 min.  I did 6 800's and a mile repeat.  don't have the speed like before boston but i think it will come back as long as i heal up 100%

might do some recovery miles tonight if Sarah works out downstairs with me.

Had to work this morning really busy with patients.  Weird time to run and it was pretty hot, not used to the warmer weather.

First 6 miles was into the wind which was not strong but I really could not find a groove, I worked really hard the last 4 miles which were all around 6:45.  Knee was fine but over all I felt a bit off.

The problem with running easy is I start to think about how the heck am I ever going to run a 10 k race under 6 min miles if I am tired at 7:20's?  All mental, I need to relax.

12 miles, good effort for a negative split, average for the entire run was 7:12's

6 miles flush in the morning, tired and legs felt heavy.

Just had a quick window before going out for dinner so I played some tunes while my 4 year old Sadie sang and jumped on the mini trampoline, fun.

3.1 - 18:09, slow start up on the TM and no flats, I was actually wearing old runners that I wear cutting grass, I thought they were my regular ones.  1 mile cool down at 7 min. mile.

72 miles this week and I feel pretty good, I am suspose to be doing less speed and more recovery miles but I am glad I had some speed work in because I have a few road races coming up and I need that confidence going into them that I can run under 6 min miles for up to 10 k at least.

Hey Dave I don't ever spend the time to add runners to my fav., so if you read this I hope all is well with you and the family and of course your running.

5 miles this morning on the trail, no watch.  Took Sadie in the stroller and Julian rode is bike.  Had a few nature stops, lots of fun and perfect weather.

3.5 miles on the TM when Elli was napping.  Ran with 1 lb weights in my hands and chucked in some incline, good workout.  6:45 avg.