Jay Silvio's Blog

RE: Jay�s Week That Was: Baltimore 7 of 16

Sue26.2 — Tue, 12 Aug 2008 11:30:16 GMT

Sorry to hear about the set back on your run last week. But your vacation sounds like it was a lot of fun and the pictures are great! I hope your healing continues to go well and that you'll be running more soon. My hip has been improving and not causing any more problems--so far. I'm still following the Dr.'s orders with tons of stretching, foam roller and taking ibuprofen prior to my long runs. So far so good, Sunday my 18+ miler went well. Best wishes and sending healing vibes your way! sue

RE: Jay�s Week That Was: Baltimore 6 of 16

lenzlaw — Sun, 10 Aug 2008 12:40:10 GMT

Patience is a virtue Jay. Perhaps a tough one. Maybe some physical therapy would help. I assume you're doing the rice treatment in between workouts.

RE: Jay's Week That Was: Baltimore 5 of 16

sherrymclaughlinpt — Wed, 30 Jul 2008 18:59:56 GMT

Just a heads up... those lateral gastrocnemius strains usually occur when the gluteus maximus (butt muscle) on that side is functionally weak or de-activated. There are simple tests you can do to see if this is the case. If you want to contact me, feel free at smclaughlin@mihp.net (or check out our website at www.mihp.net).

I would be glad to walk you through the tests and possible remedies to speed up your recovery.

Sherry

RE: Jay's Week That Was: Baltimore 5 of 16

Sue26.2 — Tue, 29 Jul 2008 10:48:38 GMT

Wow Jay! That's alot of cross training. I'm curious but almost afraid to ask about what kind of "gunk is floating around in there"...? Seriously I wish you the best though, I don't know how long I could keep my sanity if I couldn't run. I go back to my Dr. on Thursday. I've still been getting pain in my right hip, but only after 11-12 miles. Sunday I ran just over 14 (the sharp pain presented at around mile 12.5) and for the first time the pain stopped after a short distance! YEAH! But I still am going to follow up on this. I think the stretching and the newly strong relationship with my foam roller is helping. Keep up the good cross-training!

RE: Jay's Week That Was: Baltimore 5 of 16

Arctic Blast — Tue, 29 Jul 2008 08:57:19 GMT

"I was definitely starting to get bored of looking at the bottom of the pool (plus it's pretty gross when you're wearing goggles and you can see all the gunk that's floating around in there)."

Jay, perhaps you could make this more interesting by ADDING the occasional item, and then seeing how long they stay there. I dunno, maybe a shiny coin, one of your daughter's Abba CDs, some old swim-trunks or bikini shorts... You get the idea. (Grins.)

RE: Jay�s Week That Was: Baltimore 2 of 16

Jay Silvio — Thu, 10 Jul 2008 14:57:50 GMT

Paul,
Thanks for your comments and well wishes. I did consider taking a day or two off at the end of the week and had planned on running just easy runs for a few days, but then I got my legs back so I was able to get back on track. I know my slow times were significantly faster than what SmartCoach calls for, but I rely more on how my body feels and compare efforts with splits. As for my shoes, I wear Brooks and am a member of their Inspire Daily program. I have two pairs of the Adrenaline series that I use for all of my training runs/cross-training and I wear Racer ST flats for races. An ice bath is simply a tub of very cold water (40-50 degrees). It doesn't really need much ice and, in fact, I often just run the cold water and don't need to add any ice at all. I sit in the tub for twenty minutes with my legs and waist submerged. This reduces swelling and increases blood flow to the deep tissue to promote healing and recovery. Let me know what other questions you have. I'll see you in October!
Happy running,
Jay

RE: Jay�s Week That Was: Baltimore 2 of 16

Arctic Blast — Wed, 09 Jul 2008 07:58:25 GMT

Enjoyed your Week-2 update, Jay. (Good writing, by the way. Yeah, that shouldn't be surprising, since you are an educator, but it's still a pleasure to see, especially in a blog.)

Glad that Saturday's long-run turned out so well. You said you were disappointed in your slow splits Monday and Tuesday; yet, they were still almost 30secs faster that what the SmartCoach guidelines were recommending. After your discouraging runs early in the week, did you consider working in a rest day or two?

How many pairs of shoes do currently use for your training and racing? Don't need to know brand details, but I am guessing, since you average 50+ MPW, you probably rotate thru at least a couple pair of training shoes. Do you use flats or spikes for your speed-work on the track?

What's an "ice bath"? Pictures are not necessary (grins), but how does the average household produce enough ice cubes to chill the typical bathtub? How much of your body do you immerse in the ice bath?

Thanks, and best wishes from your fan in Seattle...

//Paul

RE: Jay�s Week That Was: Baltimore 2 of 16

Jay Silvio — Tue, 08 Jul 2008 17:41:15 GMT

I think it was a combination of the trauma from the Frederick Marathon greatly compounded by insufficient recovery. I imagine that what started out as a relatively minor strain (probably brought on by the fact that I run on the front of my feet and the soleus became stressed when my legs were overly fatigued) got progressively worse when I continued to run on it after the marathon. After five weeks or so of trying to run through the pain, it became pretty much unbearable.

RE: Jay�s Week That Was: Baltimore 1 of 16

Jay Silvio — Tue, 08 Jul 2008 17:21:20 GMT

Steve,
Use the 4:35 time and the SmartCoach training program should help you improve on that. Hopefully you will make enough improvement to break 4:30.
Good luck and happy running!

RE: Jay�s Week That Was: Baltimore 1 of 16

Steve Carton — Tue, 08 Jul 2008 15:16:51 GMT

Well, I have a recent Marathon time (March 08) of 4:35. I want to beat 4:30.