Today: 2.0 miles on Severn Crossing roads @ 08:000
Borg Scale: 4 / 10:10 mpm / ? bpm at end.
week: 11.0 miles
The hard part now is not overdoing it. My PFs are seriously getting better. I could so easily ramp miles and steed. Like in the spring, the sense of gathering strength is absolutely intoxicating.
Honestly, I meant to do a single warm-up mile prior to strength training. Twice over "Mt. Tendinitis", as I've named the hill I run over not far from my home. Hills build strength and this is a strength day, I rationalize. Then, I go another half mile out, making it an out and back for 2 miles. Afterwards, I feel fine.
My strength training targets the large muscles across my whole body:
chins and pull pulls for lats and bicepts
lunges for quads and glutes
bent over rows for more lats biscepts
bench press for pecs and tricepts
good morning for lower back, glutes, and hamstrings
Today: 3.0 miles on Severn Crossing Trails @ 18:00
Borg Scale: 3 / 10:39 mpm / unk bpm at end.
week: 6.0 miles
Body fat: unk
I ran in a light drizzle. It felt like fall again. I guess it really is fall. One result of missing the summer's running has been that I've not fed a single deer fly this year. That changed today. I was wearing a blue singlet and he nailed me on my left lat. Small issue.
PF still feeling really good. I'm trying to exert the self-discipline to neither go faster nor go farther.
I added 1.25 miles, an extra lap, to my run. I'm running really slowly to minimize stress on my PF. I added the extra distance just to enjoy running for over an hour.
Towards the end of the run, the temperature must have started to push 80 F. I could see the effect on the other walkers and runners. We're all out there for different reasons. There's a young couple who are speedsters. Most are in their 40s and 50s, trying to role back years or retrieve lost health. I was one of them, four years ago. Now, while I'm slow because I'm nursing an injury, the heat doesn't touch me. Years of training for the marathon has inured me to 80 degree warmth.
Today is day four of my most recent come-back attempt. For the past several weekends, I've done a "test" 3-miler with Denise around the lake at Buddy Attick Park. Each week, I have left it at just that one run: even gentle runs on the park's soft surface, flat trail have mildly irritated my PF.
Sunday was different. My PF continued to improve.
Monday, we slipped out for a pre-dawn 3-miler in the neighborhood. It was warm and moist. Mists hung low across the commons and the marsh we run past.
Tuesday was strength training. I have a difficult time doing my strength training if I'm not running. My mind says to me: "If I'm not running, what's the point of anything?" Tuesday morning was different. At 5:45 I was in my gym for a 1-mile treadmill warm up and a full body, 2-set per exercise, mostly compound barbell work out, done to Yes, Van Halen, Led Zepplin, and any other energetic rock my iPod library can serve up.
I woke up this morning with that wonderful feeling of every muscle in my body having been strenuously exercised recently. I monitor my PF first thing every morning. I could feel them very mildly strained. The complicating issue was that Denise is traveling tomorrow. Knowing that running with her is very motivating to her, I really wanted one last run to give her momentum to run while on her trip.
At 0600, we slipped out into the cool air of the pre-dawn. A gust from the north was a harbinger of those blustery cold winter days six months from now. For now, it was a pleasant run in the cool morning shadows.
Hitting 45 miles per week this spring altered my mind/body connection while running. Ever since, even after a 13 week hiatus, I have this feeling of lightness and ease in my stride. After 3 years' marathon training, running this spring became a very natural feeling. Now, when I go out, my body just slips into a pattern it knows so very well, and does what comes so naturally to it.
Hopefully, I'm back to running for good. I will know tomorrow morning when I awake and once again check my PF.
Denise and I did another slow, gentle run at Buddy Attick. 3 miles.
As the day went on, my PF became increasingly sore. I didn't post because I was composing my "I'm signing off till I heal." blog entry. I took my shoes off last night after work, and immediately felt better.
I've been running and wearing OTC orthotics trying to alleviate stress on my PF. But the soreness went away when I took them off. This is analogous to when I started running: I developed PF fairly quickly. At the time, I was running in new motion control shoes, thinking I could use all the support I could get. I went to a running store and they put me into much lighter stabililty shoes. My PF were fine immediately.
I'm glad to announce I'll be running tomorrow instead of resigning myself to another month's running rest. Now, I'm not going to use the orthotics.
The plantar fascia are ligaments connecting the ball of the foot to the heel. They hold the bones of the foot in an impact absorbing "arch", allowing us to run with minimal jarring.
Plantar fasciitis is an over-use injury caused by too much distance, speed, intensity, or hills too soon. I caused mine by hitting 45 miles per week, then, a week later starting tempo runs, and then, 2 weeks later adding intervals. Dr. Jack Daniels recommends 4 to 6 weeks at a particular level of training before increasing the load. I obviously did not follow that advice.
My plantar fascia are 95% healed. This morning brought disappointment because I could feel a little stress in my arches after several mornings pain-free. I would probably still not run, but the MCM is 15 1/2 weeks away.
So, I stretch twice a day, emphasizing my gastrocenius, soleus, and perennially tight hamstrings. I am convinced of a soleus-plantar fascia relationship as I can feel my arch when I do stretches for the soleus. Also, I'll run on soft surfaces until I'm 100%. I'm hoping these two modifications to my previous training will allow me to ramp up miles and finish healing.
Training today: strength training in my home gym at 6 AM.
Denise and I arrived at the park at 6 AM for 3 miles. We start by the library on the southern side of the lake going counter-clockwise. As we leave the tree line for the first time on the northern side, the rising sun lites up the trees on the western side. Its a post card moment, trees reflecting perfectly in the completely still water. Its a cool 68 F and the run on the soft trail is easy.
We loop the lake a second time and the water is now dappled with tiny ringlets from the millions of insects woken by the sun. In the distance, we can hear the DC rush hour traffic.
Sa, 7/5: 3.25 miles around Buddy Attick Park with Denise. It was a cool morning drizzle, like running through clouds. I ran very gingerly, not wanting to get my plantar fascia irritated.
Su, 7/6: Denise and I went to Buddy Attick, again. The appeal is that it is a well-graded dirt path, thus minimizing impact and stress to the PF. Bumped into several walkers and runners I knew from 2004 when I first started marathon training. That was 30 lbs and 3 marathons ago.
Today: well, I had to drop my SL 320 off at the dealership to get worked on. This evening its off to order flooring - we're doing the whole first floor and stairs in Pergo. Otherwise, it would have been a strength training day.
What I am about is making training for the marathon a lifestyle. Contemporary medical advice recommends 60 - 90 minutes a day of vigorous exercise. This is consistent with training for the marathon at the amateur level.