Easy 5-Miler

Daily Quote: "By strengthening the core and hips, I could handle more training, and was stronger and more powerful as a runner. It's so important to have strength in these areas, especially at the later stages of a race -- you can power through better." --Alli Grace, from Running Times Magazine, article by Mackenzie Lobby, "Tragically Hip. New Research suggests weak hips are behind injuries throughout the body." December 2009, pp 21-26.

Yesterday I ran a very easy 3-miler that was pain free, and today decided to test myself with a longer run of five miles.  I've been avoiding my favorite training route that was on the old Las Vegas Marathon course as I didn't want to be frustrated and discouraged with not running this year's marathon, but surprisingly the course was uplifting as this was a good sign of new beginnings.  I'm so happy to be running on Torrey Pines Road again!!

9:00 a.m.  5 miles.  Time, 49:01.  Overall Pace, 9:48 minute miles. Out and back on Torrey Pines Road that traverses the old Las Vegas Marathon course. Partly Cloudy, 57 degrees, no wind.  Average heart rate 143 bpm.  Cardiac Drift 150 bpm.  (Note, my maximum heart rate is 190 bpm.)  Shoes: New Balance 520.

Run was pain free!  I did have a small left hip ache at the beginning of the run, but once I was warmed up the ache quickly disappeared.  Tomorrow I'll run another easy 3-miler, if I show any signs of hip pain I'll walk home.

I'm going to need to look for new running shoes soon as my old shoes mileage is getting rather high:

• Nike Air Structures: 488 miles.
• New Balance 720: 433 miles.
• ASICS DS Gel Trainers: 390 miles.

I'll be haunting the running shoe stores this weekend.  I'm strongly considering a minimalist training shoe.  I've had good luck in the past at the Premium Factory Store Outlet, which has a Addias Store and a NIKE Factory Store.

SUMMARY: NOVEMBER 2-8, 2009

Daily Quote: "The main hip muscles to focus on strengthening are the hip adductors, hip abductors, gluteus medius, tensor fasciae latate, priiformis, and hip flexors. If you're already injured, Ferber emphasizes the importance of 'positive daily stress.' Translation: Do the exercises below every day. Once you're out of the woods, two to three times a week is sufficient.

• The Bridge.
• Leg Raise.
• Hip Extension.
• Hip Abduction.
• Standing Hip Abduction.
• Hip Flexion.
• Standing Lunge.

--from, Running Times Magazine, article by Mackenzie Lobby, "Tragically Hip. New Research suggests weak hips are behind injuries throughout the body." December 2009, pp 21-26.

I've been doing the above hip strengthening exercises every day last week and will continue them every day next week. The above hip exercises takes me approximately 20 minutes. I plan on exercising my hip muscles for the rest of my life.

SUMMARY, NOVEMBER 2-8, 2009

My left hip joint is much better and I have returned to running!! I ran a grand total of 13 miles last week, with my longest run being only four miles. I ran four days last week and this week I plan on running five days. All my runs will be slow and easy as I rebuild my base. Baby steps, baby steps!

I no longer plan on running the Las Vegas Marathon nor the Las Vegas Half-Marathon, but will visit my about.com and blogging friends sometime during that marathon weekend. I need to have race goals for this coming Spring. Maybe a 5k race and a 10k race? Depending on my recovery I may even plan on running a half marathon in the Spring!

I now weigh 175 pounds on a six foot frame and need to focus on reaching my racing weight of 165 pounds.

I've continued my modified weight circuit training with additional hip strengthening exercises. I accomplished three sessions of upper body circuit training and did hip strengthening exercises every day.

My sleeping patterns have been very good with at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm.

A recap of last week's training:

Monday: Upper body circuit weight training, hip-strengthening program

Tuesday: Easy Run, 3 miles. hip-strengthening program

Wednesday: Rest Day. hip-strengthening program

Thursday: Easy Run, 3 miles. Upper body circuit training, hip-strengthening program

Friday: Easy Run, 3 miles. hip-strengthening program

Saturday: Easy Run, 4 miles. hip-strengthening program

Sunday: Swimming 30 minutes, Upper body weight circuit training, hip-strengthening program

Total Weekly Mileage: 13 miles.

Another Easy 3-Miler

Daily Quote: "Jennifer Earl, Ph.D., ATC, and colleagues prescribed a hip-strengthening program to a group of healthy female runners for eight weeks. In addition to showing a predictable increase in hip strength at the end of the program, the runners also exhibited significantly less pronation (measured by how far the heel collapsed inwards). Most impressive, the participants experienced 57 percent less pronation at the ankle joint." --Mackenzie Lobby, Running Times Magazine, article "Tragically Hip. New Research suggests weak hips are behind injuries throughout the body." December 2009, pp 21-26.

Took a day off running yesterday and crosstrained by swimming, upper body weights and hip strengthening exercises. Decided to run the exact same course and mileage and determine whether Tuesday successful run was a fluke.

10:00 a.m. Out and back on HWY 95 Bike Trail. Sunny, 71 degrees, no wind. Another perfect day for running!! 3 miles. Time 29:44. Overall pace, 9:54 minute miles. Average heart rate: 140 bpm. Cardiac drift: 144 bpm. (Note my maximum heart rate is 190 bpm) Shoes: Nike Air Structure Triax.

Last Tuesday wasn't a fluke!! I still have no sharp hip pain, just a slight ache at the beginning of my run that disappeared once my body warmed up after the first 1/2 mile. I don't want to be so confident as to injure my hip by running too much too soon and will cautiously run another 3 miler tomorrow.

Test Run.

Daily Quote: "A recent literature review published in 'Sports Health' calls for a top-down, rather than ground-up, approach when it comes to identifying the source of running injuries. Reed Ferber, PhD., and colleagues looked at 283 studies that examined running-related injuries and concluded that the connections between weak hip stabilization muscles and running injuries ere far move conclusive than those of atypical foot pronation." --Mackenzie Lobby, Running Times Magazine, article "Tragically Hip. New Research suggests weak hips are behind injuries throughout the body." December 2009, pp 21-26.

The above quoted article has eight described hip exercises to improve my hip strength...how I wish this article was published earlier!! I'll be incorporating the hip strength exercises with my upper body weight circuit training tomorrow.

Today I'll be testing my left hip joint, I plan on running three easy miles, but if I have any sharp pain I'll cease running and walk home.

9:00 a.m. Out and back on HWY 95 Bike Trail. Sunny, 63 degrees, no wind. 3 miles. Time 29:49. Overall pace, 9:56 minute miles. Average heart rate: 141 bpm. Cardiac drift: 145 bpm. Shoes: Nike Air Structure Triax.

I'm ecstatic! No sharp hip pain, just a slight ache!! I can return to running, but slowly and cautiously. Tomorrow will be a crosstraining day of swimming and upper body weight lifting. My next day running will be on Thursday, another slow and easy three miler. Baby steps, baby steps.

My run felt easy and wasn't huffing and puffing, no doubt my crosstraining exercises have kept me somewhat aerobically fit.

DUI DRIVER KILLS RELAY RUNNER

The following letter is so very sad and is typical with the many deaths on Las Vegas streets:

"Dear Ragnar Relay Participants,
Most of you are aware that there was a tragic accident during last weekend’s Ragnar
Relay Las Vegas. The level of concern that Ragnar participants and members of the
community have expressed has been overwhelming. We appreciate your patience
with us as we’ve worked to release information in the most appropriate fashion. Our
first priority at this time is to be sensitive to the needs and wishes of our
participant’s family.
Details about the accident are somewhat limited, but we want to share with you
what we can confirm at this time.
In the early morning hours of Saturday, October 10 Jeremy Kunz was struck by a
suspected drunk driver while providing support to a runner on his team. Police and
Rescue responded quickly, as did several Ragnar teams. Unfortunately Jeremy could
not be resuscitated. Special thanks goes out to team 184, “The Dog Pound,” which
was first on the scene and provided immediate aid to Jeremy. Jeremy’s family has
asked us to thank team 184 and other teams who were there. Thank you!
The driver was apprehended and arrested for DUI and other charges. He is currently
in custody. Police have released very few other details. We expect a full incident
report to be released sometime today (Monday, October 12).
This was Jeremy’s 3rd Ragnar Relay. He has participated with his family in two
Wasatch Back Ragnar Relays in addition to the Las Vegas Ragnar. He was
participating as a member of team Wanabees. His family wanted teams to know how
much he loved these relays. They are finding some comfort in the fact that he died
doing something he loved.
We at Ragnar Relay feel tremendous sorrow for the family’s loss. The level of
concern and sorrow that other Ragnar participants have expressed has been very
moving. Laurie Pratt (a Ragnar participant) expressed our feelings and those of
other Ragnar participants well in a comment on our Facebook fan page: “On the
course we all look out for each other and feel a kinship that few may understand if
they haven't personally experienced it.” Never have we seen that support and
kinship more evident than at this time. Thank you all for your concern.
Many of you expressed interest in making a contribution to the family. A family
friend will be setting up a fund that will benefit Jeremy’s young family and children.
We will provide information to participants when details are available. Until then
you may email dan@ragnarrelay.com if you are interested in donating. Please
include “donate” in the subject line.
Our hearts and deepest sympathy go out to the family. We ask that you keep them in
your thoughts and prayers. Many teams have been expressing their grief on our
facebook fan page. It has been incredibly touching. You may read comments and
post your own here. http://www.facebook.com/pages/The‐Ragnar‐Relay‐
Series/46637589402?ref=ts"

SUMMARY, SEPTEMBER 28 - OCTOBER 4, 2009

Daily Quote: "An injury that decreases or stops your running can turn you into a cranky, irritable human being. But if you continue to remind yourself that the condition is only temporary and you'll be able to return to your normal activity soon, you shouldn't have much trouble coming to terms with the injury psychologically. The simplest way to cope is by adopting some form of cross-training. Its mental benefits are as important as the physical." --Joe Ellis, from his very helpful book, "Running-Injury Free: How to Prevent, Treat and Recover from Dozens of Painful Problems."

My hip joint is still sore and don't plan on running until at least two weeks with the hopes that it's just a muscle sprain and nothing serious. I haven't ran since last Wednesday, which is now four days in a row. I can't even describe how difficult my life has been without running, my depression has returned and I've gained weight too.

This morning went to my local gym, 24 Hour Fitness, and returned to weight lifting, but only did weights for the upper body as to not aggravate my hip joint. After my weight lifting I swam slow and easy for twenty minutes. I find swimming totally boring and it was the longest twenty minutes I've ever had. Longer than waiting in a grocery line, longer than waiting in my cab for a fare, longer than cleaning the cat litter box. I have to admit, the above quote is right on, the mental benefits are as important as the physical, I actually felt cheerful after my post workout shower. I felt like I did at least something to keep myself fit as I keep my hopes alive that I could still run the Las Vegas Marathon if I heal quickly.

SUMMARY, SEPTEMBER 28 - OCTOBER 4, 2009

Finished my seventh week of marathon training with sad results as I now have a hip joint injury due to moving furniture down steps. I ran a measly 37 miles with the last four days being Rest Days. Next week will totally rest my hip joint with no running nor even walking as I attempt to heal myself quickly.

Sadly, I gained five pounds and now weigh 173 pounds on a six foot frame. I must get myself together with a plan or I'll be in big trouble even if my hip joint heals. I can no longer eat like I did when I was running and must cut back on calories, plus doing some form of crosstraining to keep the weight down and my heart strong.

Today I returned to weight lifting and did a modified weight circuit training that avoids leg exercises that would hamper my hip joint recovery. I plan on three weight circuit sessions next week.

I had plenty of rest last week, my sleeping patterns have been great, at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm.

I plan on doing more crosstraining next week and will experiment with swimming, cycling, yoga, etc as I strive to find an exercise that doesn't cause pain to my hip joint yet is enjoyable enough for me to do consistently throughout the healing process.

A short recap of last week's training:
Monday: Lactate Threshold Workout, 10 miles.
Tuesday: Recovery Run, roads, 6 miles.
Wednesday: Long Run, 21 miles.
Thursday: Rest.
Friday: Rest.
Saturday: Rest.
Sunday: Rest.
Total Weekly Mileage: 37 miles.

Running Streak Ends

Daily Quote: "One problem in treating injuries around the hip is that it's a very difficult area to rest. Your foot or knee can be easily splinted or braced to allow the injured part to mend. But only bed rest or a body cast can provide relief to the hip area--too drastic a measure for anything less than a fracture or major surgery. For that reason, hip and groin injuries tend to last longer than other injuries. Many runners try to rush the healing process and this can have disastrous effects." --Joe Ellis, from his excellent book, "Running Injury-Free, How to Prevent, Treat and Recover from Dozens of Painful Problems."

The above quote doesn't sound promising and I hope that I caught the injury early enough as to not prolong the recovery. I'm fairly upbeat; I have confidence of beating this injury as last year I recovered quickly from a non-running related knee injury.

Sadly, today I ended my running streak (my last day of total rest was February 14th) and may change my future training strategy as to allow at least one day of total rest per week. I'm 57 years old and getting too old to train so vigorously for marathons. I need to train smarter, not harder.

I don't know if I can recover quickly enough to continue my training for the upcoming Las Vegas Marathon on December 6th, but realize my main emphasis is not just one race, but for a lifetime of fitness.

Currently I'm taking my hip joint recovery one day at a time and will listen to my body closely, in the meantime I need to find a crosstraining activity that won't aggravate my hip. Without exercise I will go completely bonkers and my weight will balloon.

Tomorrow I plan on doing more internet research on groin and hip injuries, maybe find case studies of other runners who have recovered from such injuries.