15 min freestyle, trying to coax a shoulder muscle into cooperation, and when that didn't work, 70 min water running with intervals.
rain rain rain :D
Unfortunately the ankle twist was more substantial than first hoped. It's probably a genuine sprain, as it swelled up and turned all sorts of pretty colors. I suppose there are some aesthetic compensations though. I've been wrapping/icing/NSAID-ing/limping gingerly and all those good things, and I'm optimistic it's turned a corner and I'll run by the weekend. If not I guess it's off to the x-ray room.
I've been in all-day job training the last couple of days, so no chance to even cross train much. If I'm over my grumpiness enough I want to do some light weights and 1.5-legged rowing today.
Hopefully you'll be on the road before you know it.
When I ran with Peter on his third lap on Saturday, I felt I had to pick it up so I didn't slow him down. Well, I must have turned my ankles (yes that's right, both) a couple of times each. Normally when I run in Willowdale I take it EZ & hadn't come close to turning an ankle in about 9 months. Fortunately, the were minor twists and they stiffen up but don't bother me running (phew!). Take care and good luck on the mend.
Keep running!
I know this is the Daily Log (sorry!) but could anyone offer me advice on buying a treadmill such as what is a good brand and what are key things to look for when purchasing one? I am hoping to get one at the end of the month and I have a budget of about 1000$.
Will walk with DeLaney today if the rain stops, if not then just the usual crunches and pushups....
I can be emailed at ground_tender@verizon.net so as not to clutter up the thread.....
Thanks!
...is what the Daily Log is all about, Suzanne. Couldn't be a better spot for your question.
But I don't have any advice beyond saying that I think Play It Again Sports often has used treadmills of all varieties.
Best to you and to DeLaney.
The treadmills at harbor house are very good! Available 24 hrs/ 7days a week. very cheap rates.
at the Y and now I'm sitting here eating rum cake and I can't seem to stop. Karen's getting very fast thanks to me sharing my speed workouts, I'm going to have to cut her off. 2 mile w/u, 20 min of one min. hard, one min. easy. 2 mile c/d. I kept my fast stuff at a 7:08 pace, and had to walk a little on my rests, but mainly light jogging. I was dying, so I guess I was doing everything right. I had a nice cooldown with Courtney.
Same workout as Ginger except I increased the pace during the later reps. I tried to keep the one min. easy at about a 9 min. pace.
6.5 for the record. Sorry I have been so lax about reporting miles. I didn't realize we were still traveling.
Hawaii still? I think it was Hawaii. AAAA, I'm lost again! As if it doesn't happen enough in real life!
2 on treadmill and 2 on the track with Ginger. My knee is bugging me. I'm going to take a week off.
...on the Newbury Neck Road.
Starting at the five mile mark, ran north to 1.5 miles, then back south to the nine-mile mark at the end, then back north to the 5-mile mark.
First two miles in 15:00, next 8 in 55:04, last 5 in 31:02. Nice soak in the Union River Bay at the carrying place cove afterward. 51 degrees and drizzle. Couldn't have felt better.
almost ran into a couple of bookcases on Franklin Street today - otherwise uneventful. 7:12 pace.
but 20 minutes on the elliptical with some weights. Stretches, too. Last night I got a good core training in.
All these weights and hanging out with the big guys, I'm thinking Mr. Atlas, you better look out.
Suzanne, you can get a darn good treadmill for $1K. I have one that has a whole bunch of programs that I have never even used; I just hit a number and start running. It also has incline levels 1-12, with half steps. Blah blah blah--come on over any evening if you want to try it out, which would be better than me describing good things about it to you.
9-miles. Feeling pretty good. Looks like I'll have company for London.
walking. It is taking all the willpower in my body not to run today, it's such a nice day out!
So, this morning as I was be-bopping along at my now customary 20:00 minute pace flipping mini-Three Musketeers bars into my mouth with one hand and carrying my super-duper mag lite in the other… it hit me. I’d been snookered and for a moment I think I must have felt like Wiley Coyote when the Roadrunner drops an anvil on him. Ka-boom. Down for the count. As we all so often do when we are out for our daily dose of physical fitness, we replay the mind’s videotape of days gone by. And just beyond mile marker 2 mine freeze-framed on Sunday afternoon.
For those of you who aren’t up to speed on Sunday past, I sat at the same dining table at the HOF Banquet in Waterville with two of Eden’s finest, John and Bonnie Murphy. But while John was busying himself with my cake, Bonnie and I were up to more important things. We were discussing who I’d met (and hadn’t) in the club and as we whittled the list down to the J.’s and came to K.J. (Kevin Johnson) I allowed that I hadn’t yet met him in person. To which Bonnie responded, (paraphrase) “You’ll like him. He’s very quiet and reserved.”
I nodded in agreement and we kept going on down the list. Hmmm, I now say, and to Kevin, my sincerest apology and twenty lashes with a wet noodle for me if I’m out of bounds here, but from almost a couple of years of casual observation now, I’ve concluded that you’re anything but quiet and reserved as Bonnie so convincingly said. And that’s okay by me as it is I’m sure with the other members, especially when it comes to standing up for what you think is right for the club, which you have dutifully done. So yes Bonnie, trying to convince me that K.J. is a wallflower flew right over me as they say, but now that you’ve had a few hours of fun at my expense… beware!
Dale Lincoln wasn't the only "character" sitting at our table at the HOF banquet. Bonnie
Bruce it just depends if I have dutifully stayed on my MEDS - generally I am quite harmless
: >
I know that's a wierd distance, but I had to jump around the 30 min time limit. So After I added up the notes jotted on my left hand that's what I had. 48:38 mins. Bruce that was some good cake!
Around the under used park roads off the Seal Cove Rd., at a "dark" pace.
Does the "M" in JohnM now stand for "Mercury"?
Your pretty brave aren't you? The boogy man lurks out there after dark.
speed of dark!
At the risk of sounding like an advertisement, I will once again sing my praises for Decran G (no relation) at Bangor Massage Associates. Ever since Chicago, my hip has been really bothering me, enough that I have actually taken a couple of extra days off, and have been eating ibuprofen, which I almost never do. Well, after 20 minutes with Decran today, I am now pain-free! I will admit that it was not a pleasant 20 minutes, but hey, no pain, no gain, right? I can't wait to run tomorrow!
For forty years I thought they were made of bone and fat and then some more fat but in the last 3 months every time I stood up from sitting in a car (this is a car specific pain) I would end up grabbing at my hips and rubbing them. Thank heavens paparazzi don't follow my every move it would be horrifying. Fat rarely aches and bone hurting is Alyie Scary so I concluded there's muscle in them thar hips. Initially an exciting concept but annoying over time. Fortunately, it always goes away after the first mile of running but I'm getting tired of hobbling across parking lots. There is a question here: How do you stretch your hips?
5 miles at marathon pace for me tonight. The rain and fog were actually pleasant since it was about 52 degrees.
is the one where you sit cross legged, then bring one leg up and place your foot on the other side of your opposite leg...grab your left toe with your right hand (and vice versa). Switch legs and do the same. I wish I could rember how to link, but here is a better description (#8):
http://www.coolrunning.com/engine/2/2_1/126.shtml
I went to a yoga class last weekend and we did a great hip stretch there; it might be the one Tim said. I'd describe it like this: bend one leg so it's perpendicular to your body, put the other one on top of it, and if you're really flexible you can bend over and try to touch your nose to the floor. Another one - cobra pose? That's what I always want to call it! One leg is straight out in back of you, the other bend in front so your foot is pointed toward you - again, try to bend forward. Where's Steve, he's always talking about stretching!
Ever since early adulthood my hips ached, especially after sleeping on a soft bed or when it rained. After physical therapy about a year ago, I finally got rid of the annoying pain in the ___.
So don't laugh but here it goes. The physical therapist (PT) made me lay down on the table with one knee up to my chest. He then thrusted all his body weight onto my shin pinning my bent leg in towards my gut and chest. Know I thought I was going to die with pain, but he didn't let up (hope there wasn't a camera around, I can never be a politician now. Ya, like that was going to happen). So after a few weeks of this embarrassing position, I asked how I could continue getting the benefits of this therapy.
Here it is: lie flat on the floor, bend one knee up towards your chest. Grab the knee with both hands and pull it hard into your chest ... simultaneously concentrate on relaxing all your hip muscles. Then with the opposite hand (than the side of the bent knee) grab your ankle of the bent leg and pull toward your body to keep the foot from moving up into the air while still pulling hard with the other hand on your knee into your chest. You should feel discomfort (a.k.a. "pain") in the joint of our hip. Don't worry, it's helping to open the joint, hopefully helping to avoid future arthritis.
Or find a partner to help. Good luck ...
Tim was describing what I call the double pigeon and Alyie was describing the half pigeon. Both good hip opening stretches but usually considered great ITB stretches. The ITB is connective tissue from the hip to the lower leg. When the ITB is irritated from repetative motion like running, women runners seem to be more plagued by pain in the side of the hips, while men are more plagued by pain in the side of the knee where the ITB passes by (or through) the outside of the knee. I get both hip and knee pain after a marathon and I can feel some continuous soreness by messaging from the hip all the way down to the knee.
1 mile w/u 7:18 to 7:00 pace...all recoveries at 7:00
.5mile @ 6:00 .25 recovery .5 @ 6:00 .25 recovery .5 @ 5:48 .25 recovery .5 @ 6:00 .25 recovery .5 @ 5:30 (felt good) .75 recovery
the whole thing worked out to 5.25 in 33:58.
from DBB to Signpost 7 and back. The brook was up and moving at a good clip.
in the 2 mile. I decided to do a time trial on the track today, to sort of simulate having a regional race this weekend for the hoped for experience of later years. It's a 440 yard track, so it was actually 2 miles. Anyway, I didn't pace it well at all. I went out in 71 and followed that up with a 77. I ended up in 10:04 for a very comfortable PR though. I'm going to take it very easy for a week or two and then get ready for track.
Vanessa did 4 from the EL boatramp out to 7 and back while I did EL CCW at a "feels good" pace.
In case you haven't seen it by now Judson, Joe has an article in the Oregonian, and also got the front page quote on Letsrun.
Running/Walking = 107
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