58:20
9:24 pace per mile
5k split- 30.17
Almost a two minute negative split
I held fast to my plan for the first 5 miles. Was running about 9.40s through five miles, but my competitive streak got the best of me and I was feeling great.
More later.
Saturday, May 17, 2008
Friday, May 16, 2008
2008 'racing' debut (focusing on the form in my race pictures, of course)
I have decided to run the Healthy Kidney 10k tomorrow. Notice, I did NOT say 'race' the 10k this weekend. I will be enjoying this run in Central Park with 5,000 of my closest friends. I just needed something to get excited for, and I figured since I was planning on doing 6 miles/an hour run this weekend, why not get a nice new tech shirt and see some friends at the same time?
So I have an unusual goal of this race: To keep my pace SLOWER than 9:30 miles. AND to take some really cute race photos where I don't look like I want to die.
In an ideal world, I would ignore the clock at every mile, but I know myself and don't want to get caught up in running the pace of everyone around me and finish too fast. This will be the first run since my injury (minus treadmill runs) where I will be aware of what pace I am running. No matter if it feels super slow, I will NOT run faster than 9:30s. And if I am closer to 10:30's, it won't matter. After all, a 9:30 pace for a 10k still puts you under an hour, but the point is, the time is NOT the point. I just want to enjoy being out there.
Starting with the NYRR race, I have plans for a classic NYC day: brunch with friends following the race, watching the Yankees while continuing to drink (preferably outdoors somewhere), then a much needed and overdue night out downtown.
I had 3 ART sessions this week, focusing all on my right ITB and shin. I am a sore little thing, but I can already feel a major difference in my shin. I have had some soreness in my hip flexor from doing some stretches that I have never done, but I'm trying hard not to confuse this with lingering pain/ache from my injury. Next week we will begin with some Graston therapies, which sound quite scary, and I'm afraid carry about 97.6% chance of my walking out of the office looking like an abused woman.
So I have an unusual goal of this race: To keep my pace SLOWER than 9:30 miles. AND to take some really cute race photos where I don't look like I want to die.
In an ideal world, I would ignore the clock at every mile, but I know myself and don't want to get caught up in running the pace of everyone around me and finish too fast. This will be the first run since my injury (minus treadmill runs) where I will be aware of what pace I am running. No matter if it feels super slow, I will NOT run faster than 9:30s. And if I am closer to 10:30's, it won't matter. After all, a 9:30 pace for a 10k still puts you under an hour, but the point is, the time is NOT the point. I just want to enjoy being out there.
Starting with the NYRR race, I have plans for a classic NYC day: brunch with friends following the race, watching the Yankees while continuing to drink (preferably outdoors somewhere), then a much needed and overdue night out downtown.
I had 3 ART sessions this week, focusing all on my right ITB and shin. I am a sore little thing, but I can already feel a major difference in my shin. I have had some soreness in my hip flexor from doing some stretches that I have never done, but I'm trying hard not to confuse this with lingering pain/ache from my injury. Next week we will begin with some Graston therapies, which sound quite scary, and I'm afraid carry about 97.6% chance of my walking out of the office looking like an abused woman.
Tuesday, May 13, 2008
Drills, Strides and TEMPO!
Tonight I joined my Tuesday night running group for the first time since my injury. I did high knees, butt kickers, and 4x4s with no pain. And then the most exciting part: I did 3 strides that felt AMAZING. I felt light on my feet, strong and it just felt amazing to be running fast again.
The group work-out was a 5 mile tempo run, and there is obvsiouly no way I was doing that, but I decided I wanted to try to do 1 miles (from 72nd street transverse up to Engineers Gate) with a bit of intensity. I did a few intervals on the treadmill last week that felt fine, so I was confident my leg would hold up. My coach did not agree, but I had my mind set on it.
It felt GREAT. It felt so good to push the pace, to make my lungs burn a bit, and the best part was that my legs felt STRONG. I held myself to 1 mile, and ran easy the rest of the 4 mile loop and did my normal 1/2 mile cool down walk home from the park.
The minute I got home, I emailed Dr. M, the ortho, to make sure it is OK to start adding in a bit of tempo. I don't want to add in speed work, per say, but I am hoping to add in a short tempo run or fartlek every week. I do have plans to do some racing this summer, and I think the only way to prepare my legs and hip for race pace is to do some strong running.
So I am keeping my fingers crossed for a positive response from the Doc, and optimistically I can share this with my coaches so they are on board with me adding in some intensity (notice I am not saying SPEED, as this is not what I mean...I just want to feel a bit of a burn in the lungs, and get my cheeks pink!!)
The group work-out was a 5 mile tempo run, and there is obvsiouly no way I was doing that, but I decided I wanted to try to do 1 miles (from 72nd street transverse up to Engineers Gate) with a bit of intensity. I did a few intervals on the treadmill last week that felt fine, so I was confident my leg would hold up. My coach did not agree, but I had my mind set on it.
It felt GREAT. It felt so good to push the pace, to make my lungs burn a bit, and the best part was that my legs felt STRONG. I held myself to 1 mile, and ran easy the rest of the 4 mile loop and did my normal 1/2 mile cool down walk home from the park.
The minute I got home, I emailed Dr. M, the ortho, to make sure it is OK to start adding in a bit of tempo. I don't want to add in speed work, per say, but I am hoping to add in a short tempo run or fartlek every week. I do have plans to do some racing this summer, and I think the only way to prepare my legs and hip for race pace is to do some strong running.
So I am keeping my fingers crossed for a positive response from the Doc, and optimistically I can share this with my coaches so they are on board with me adding in some intensity (notice I am not saying SPEED, as this is not what I mean...I just want to feel a bit of a burn in the lungs, and get my cheeks pink!!)
ART Appointment #1
Last night I had the first of what looks like will be many Active Release (ART) appointments. I am seeing a Chiropractor that was recommended by my new primary care physician, as well as a few others. After talking for a good 20 minutes about my history regarding ITB issues, shin splits, and my recent stress fracture, we spent another 10-20 minutes with him just looking at me standing, walking, squatting, lunging, etc. He was very thorough and I felt in good hands (literally!) before we started the therapy.
He noticed that my right leg (same leg with old ITB issues, re-occurring shin pain and my stress fracture) rotates inward, and that when my arch is better supported, this is corrected. He recommended either orthotics or motion control running shoes. I have tried orthotics in the past and have never taken to them (always seem to inflame something in my legs), however he suggested to ease into wearing them, first wearing them just around the house for an hour-ish, then a few miles at a time until my feet/legs were used to them. Makes sense. I am due for new running shoes soon, so I may try out the motion control shoe option first.
Then we got down to business. I warned him that I am a huge wimp when it comes to pain, but overall, the session was not too bad. My ITB is a bit sore to the touch today, but hopefully this is normal, and I will be sure to ask him about that at my next appointment Wednesday. H
After more examination, he said that a few very clear muscle imbalances (lower back, glutes) are probably the culprit of many of my issues in the right leg, and that there are a variety of specific exercises he can show me over the coming weeks to help remedy this. He said that ART works well to fix the problem, but if we don't address the underlying reasons as to WHY the problems are there, I will be back in his office when I up my miles to train for the fall marathon.
So I am hopeful that this is going to be a positive experience, and also really proud of myself for doing what I need to get my legs healthy (and keep them healthy) as I move forward from this injury.
He noticed that my right leg (same leg with old ITB issues, re-occurring shin pain and my stress fracture) rotates inward, and that when my arch is better supported, this is corrected. He recommended either orthotics or motion control running shoes. I have tried orthotics in the past and have never taken to them (always seem to inflame something in my legs), however he suggested to ease into wearing them, first wearing them just around the house for an hour-ish, then a few miles at a time until my feet/legs were used to them. Makes sense. I am due for new running shoes soon, so I may try out the motion control shoe option first.
Then we got down to business. I warned him that I am a huge wimp when it comes to pain, but overall, the session was not too bad. My ITB is a bit sore to the touch today, but hopefully this is normal, and I will be sure to ask him about that at my next appointment Wednesday. H
After more examination, he said that a few very clear muscle imbalances (lower back, glutes) are probably the culprit of many of my issues in the right leg, and that there are a variety of specific exercises he can show me over the coming weeks to help remedy this. He said that ART works well to fix the problem, but if we don't address the underlying reasons as to WHY the problems are there, I will be back in his office when I up my miles to train for the fall marathon.
So I am hopeful that this is going to be a positive experience, and also really proud of myself for doing what I need to get my legs healthy (and keep them healthy) as I move forward from this injury.
Monday, May 12, 2008
Blood Tests, Pancakes, ART and 5.8 miles!
The title of the post pretty much sums up the craziness of my life the past few days.
On Friday, after a pain free 3 mile treadmill run with a few quick pick ups, and 30 minutes of strength on the BOSU ball, I had my appointment with my new GP. It was great. I wrote about the place in a previous post, but I am now happy to report that I am very satisfied and happy with the change. The doctor was understanding, and spent close to an hour talking about my medical history, my femur injury, osteopenia and how it relates to everyday life, triathlon training, among other things. And in this era of HMO-influenced medicine, an hour is like an eternity! He also ordered a complete blood work up, including checking my Vit. D (as it relates to low bone density and wants to rule anything funny out) as well as a general check of my thyroid, which my old doctor had basically refused to do b/c there was no 'indication' of something wrong.
To top off the great experience, the doc wrote me a referral for 12 chiropractor visits over the next 3 months, at a Chiro that specializing in Active Release Techniques. I am so excited to 'get straight' over all, and deal with some lingering shin and knee issues, as well as figuring out if anything about the 'alignment' issues I have dealt with in the past may have influenced my stress fracture.
After the doctor's appointment, I hopped on a train south to spend with weekend with my family. I am SO SO happy to say that my sister is home, doing well, and is almost like a whole different person. It is scary, b/c I don't always agree with what I see as the 'over' medication of our population, but Xanax has transformed a once withdrawn, sullen 90lb teenage into a talkative, loving, happy girl who is eating and sleeping on a regular schedule. And she is being treated by a wonderful group of doctors who have a long term plan and see the medication regimen as a short term fix, not a long term thing, which makes me happy. I will be home again on Memorial Day for a family wedding, so I can only hope she makes as much progress in the next two weeks as she has made this past week.
To celebrate Mother's Day, I got my mom all new Calphalon pans, and used them to make the MOST DELICIOUS pancakes I have ever made/tasted/eaten (props to the chef!).
I got the recipe for the Ricotta Pancakes with Candied Lemon Zest from the Wall Street Journal, of all places, but they were amazing and delicious. Made with ricotta, egg whites and a hint of lemon zest in the batter, they were light and fluffy, and the candied lemon zest just put them over the top. I would highly recommend the recipe, it was actually super easy.
(I also made the Apple-Corn Muffins in that link for the WSJ, and they were quite yummy as well)
To top the weekend off, I did my longest run to date since my injury, 5.8 miles. A bit of soreness in the hip at the end of the run, and some lingering shin pain through out the day, but overall, was a great run. Was tempted to wear a watch, but forced myself not to, so I have no idea of the pace. Am thinking of signing up for a 10k in Central Park next week, NOT to race (of course!), just to get out there with the masses on a great weekend. I really do think I will be able to hold back and set a pace limit and STICK TO IT.
On Friday, after a pain free 3 mile treadmill run with a few quick pick ups, and 30 minutes of strength on the BOSU ball, I had my appointment with my new GP. It was great. I wrote about the place in a previous post, but I am now happy to report that I am very satisfied and happy with the change. The doctor was understanding, and spent close to an hour talking about my medical history, my femur injury, osteopenia and how it relates to everyday life, triathlon training, among other things. And in this era of HMO-influenced medicine, an hour is like an eternity! He also ordered a complete blood work up, including checking my Vit. D (as it relates to low bone density and wants to rule anything funny out) as well as a general check of my thyroid, which my old doctor had basically refused to do b/c there was no 'indication' of something wrong.
To top off the great experience, the doc wrote me a referral for 12 chiropractor visits over the next 3 months, at a Chiro that specializing in Active Release Techniques. I am so excited to 'get straight' over all, and deal with some lingering shin and knee issues, as well as figuring out if anything about the 'alignment' issues I have dealt with in the past may have influenced my stress fracture.
After the doctor's appointment, I hopped on a train south to spend with weekend with my family. I am SO SO happy to say that my sister is home, doing well, and is almost like a whole different person. It is scary, b/c I don't always agree with what I see as the 'over' medication of our population, but Xanax has transformed a once withdrawn, sullen 90lb teenage into a talkative, loving, happy girl who is eating and sleeping on a regular schedule. And she is being treated by a wonderful group of doctors who have a long term plan and see the medication regimen as a short term fix, not a long term thing, which makes me happy. I will be home again on Memorial Day for a family wedding, so I can only hope she makes as much progress in the next two weeks as she has made this past week.
To celebrate Mother's Day, I got my mom all new Calphalon pans, and used them to make the MOST DELICIOUS pancakes I have ever made/tasted/eaten (props to the chef!).
I got the recipe for the Ricotta Pancakes with Candied Lemon Zest from the Wall Street Journal, of all places, but they were amazing and delicious. Made with ricotta, egg whites and a hint of lemon zest in the batter, they were light and fluffy, and the candied lemon zest just put them over the top. I would highly recommend the recipe, it was actually super easy.
(I also made the Apple-Corn Muffins in that link for the WSJ, and they were quite yummy as well)
To top the weekend off, I did my longest run to date since my injury, 5.8 miles. A bit of soreness in the hip at the end of the run, and some lingering shin pain through out the day, but overall, was a great run. Was tempted to wear a watch, but forced myself not to, so I have no idea of the pace. Am thinking of signing up for a 10k in Central Park next week, NOT to race (of course!), just to get out there with the masses on a great weekend. I really do think I will be able to hold back and set a pace limit and STICK TO IT.
Tuesday, May 6, 2008
Updates....life happens.
I had to rush home last week to be with my family. My younger sister is going through her second fight with a serious eating disorder and was admitted to the hospital last week. I went home to spend time with her, and to give support to my parents. It is so hard to be away from family at times like these, but I also consider myself lucky that I am just a few hours away and have the means to get home when necessary. It was a rough week emotionally for everyone, but things are looking up.
While in the hospital, my sister was 're-diagnosed'. What they originally had thought was anorexia, and had treated as such in her first battle two years ago, they now believe is a phobia. The doctors believe she has a phobia of throwing up, which manifests itself as a fear or eating/food. Needless to say, the treatment for this is VERY different for the treatment of a serious eating disorder, and my family is in the midst of trying to figure out the best course of treatment. Luckily, my sister was allowed to go home last night after a week in the hospital.
While home I had some long and intense conversations with my mother about the situation. I have a very interesting relationship with my sister, as i am 10 years older, and in some ways am more of a parental figure in her life. However, I 100% admit that I can in no way understand the range of emotions my parents are going through right now. The situation just leaves everyone feeling so powerless and wondering what went 'wrong' and how it can be 'fixed.' But when all is said and done, I just have to remember how incredibly lucky we all are to have a family that is so incredibly close, loving and caring. My sister could not be in better hands, even though it is painful to have to be away from her and my entire family during this time.
*****************************
While home, I was able to go on a great run and really clear my head. It confirmed how much I rely on exercise as a release and crutch to help me through difficult times, and made me realize how lucky I am to have bounced back from my injury so quickly. There are times when I am frustrated that my 'long' run is only 5 miles at this point in the season, but all things considered, I am blessed to be running at all and not still be injured, or have pins in my femur.
I was also able to push the pace on this run just a bit, and it felt AMAZING. It is a 1.4 mile out and back on a rolling, hilly hiker/bike trail, and I went out in about 15 minutes, and came back around 11 minutes. My legs felt strong, and my lungs were screaming but I was loving every second of it.
I also did a 5 mile run Saturday back in Central Park that felt great- no pain at all.
I will be incorporating strides 1/week from now until my sprint triathlon I have planned in June, just to get my legs ready for race day effort. I am sure multiple posts will follow over-analyzing if/how I should 'race' this tri, so no need to start worrying about it yet.
While in the hospital, my sister was 're-diagnosed'. What they originally had thought was anorexia, and had treated as such in her first battle two years ago, they now believe is a phobia. The doctors believe she has a phobia of throwing up, which manifests itself as a fear or eating/food. Needless to say, the treatment for this is VERY different for the treatment of a serious eating disorder, and my family is in the midst of trying to figure out the best course of treatment. Luckily, my sister was allowed to go home last night after a week in the hospital.
While home I had some long and intense conversations with my mother about the situation. I have a very interesting relationship with my sister, as i am 10 years older, and in some ways am more of a parental figure in her life. However, I 100% admit that I can in no way understand the range of emotions my parents are going through right now. The situation just leaves everyone feeling so powerless and wondering what went 'wrong' and how it can be 'fixed.' But when all is said and done, I just have to remember how incredibly lucky we all are to have a family that is so incredibly close, loving and caring. My sister could not be in better hands, even though it is painful to have to be away from her and my entire family during this time.
*****************************
While home, I was able to go on a great run and really clear my head. It confirmed how much I rely on exercise as a release and crutch to help me through difficult times, and made me realize how lucky I am to have bounced back from my injury so quickly. There are times when I am frustrated that my 'long' run is only 5 miles at this point in the season, but all things considered, I am blessed to be running at all and not still be injured, or have pins in my femur.
I was also able to push the pace on this run just a bit, and it felt AMAZING. It is a 1.4 mile out and back on a rolling, hilly hiker/bike trail, and I went out in about 15 minutes, and came back around 11 minutes. My legs felt strong, and my lungs were screaming but I was loving every second of it.
I also did a 5 mile run Saturday back in Central Park that felt great- no pain at all.
I will be incorporating strides 1/week from now until my sprint triathlon I have planned in June, just to get my legs ready for race day effort. I am sure multiple posts will follow over-analyzing if/how I should 'race' this tri, so no need to start worrying about it yet.
5 Boro Bike Tour
On Sunday, I rode in the 5 Boro Bike Tour, which is a 40ish mile traffic free ride through the streets of all 5 boros of New York City. This is the second time I have done this ride, and I was just as impressed this year.
My father was supposed to come up and ride with me, along with an uncle, and my father's oldest and dearest friend, but due to some medical issues my younger sister is having my dad was not able to come. I ended up riding with my dad's friend, who does some serious rode biking in Orange County, and had just a fabulous time. In the areas where it was open enough (the ride has over 30,000 people!), we pushed the pace and I felt like I got a good steady ride out of it. All totaled, I rode 50 miles. Longest ride since the injury, all pain free.
Had planned to bring my camera but there was a threat of rain so I didn't want to run the risk- of course it ended up being 70 and perfectly clear. Oh well, planning on bringing my camera on the long ride out to Nyack this weekend.
My father was supposed to come up and ride with me, along with an uncle, and my father's oldest and dearest friend, but due to some medical issues my younger sister is having my dad was not able to come. I ended up riding with my dad's friend, who does some serious rode biking in Orange County, and had just a fabulous time. In the areas where it was open enough (the ride has over 30,000 people!), we pushed the pace and I felt like I got a good steady ride out of it. All totaled, I rode 50 miles. Longest ride since the injury, all pain free.
Had planned to bring my camera but there was a threat of rain so I didn't want to run the risk- of course it ended up being 70 and perfectly clear. Oh well, planning on bringing my camera on the long ride out to Nyack this weekend.
Subscribe to:
Posts (Atom)