When will it end?

I apologize in advance for this post, which is basically just ranting, whining, and an act of self indulgence.

This injury is driving me crazy.  After the green light from my ortho doc I started doing a few short runs.  First few runs had walking breaks, maybe 2-3 miles total.  I kept up the cross training and spinning too.  Then I would run/walk 3-4 miles.  Still didn't feel 100%, but felt pretty good all things considered.  Tuesday I did 5 miles of continuous running on a crisp and cool winter evening.  Actually it felt pretty great.

Then, last night, a bit of tenderness came back in my leg, and today its become obvious to me that its too sore to run on.  So back to the drawing board - resting at least 3 more days, then ill try a spinning class again, and rethink running next week.

It just won't end.  It's been almost 2 months since Chicago.  I'm not asking to go run a 50k tomorrow, or get back to 75 mile weeks, I just want to do a few fun runs a week.  I've gained like 3 pounds, I know it sounds crazy to care about that, but im getting close to 185 lbs and you don't see any fast guys nearly that big.  I suppose I could have a shot at a Clydesdale class in Marine Corps Marathon someday.

I know it will get better someday, and that in the meantime all I can do is cross-train to maintain fitness.  But I hate cross-training, I don't just not enjoy it, I find it demoralizing.  Staying seating during spinning while everyone else stands, extra driving and sitting in traffic just to get to the gym, never being outside, dealing with dreaded "gym people".  The only part I like is lifting weights, seriously pumping iron, which is counter-productive to running since it just makes you bigger and heavier.

Yes, I know im the millionth injured runner to have these thoughts, and there will be a million more, but it doesn't make it any more bearable.

The Gradual Return

Don't Overdo it

My leg still doesn't feel perfect, but after describing the symptoms to my Doctor he gave me the green light to start doing some shorter runs.  I'm pretty sure its either going to get worse or get better, lets hope it does the later.  If it does get worse, he can do some additional diagnostics on me to figure out whats going on down there.

So what does easing back into it entail?  The first few runs were very short (only around 2 miles), and were actually alternating between walking and running.  I did a couple runs this weekend of around 3.5 miles of continuous running.  Monday will be rest from running (spinning class), Tuesday I'll go for around 4 miles, Wednesday rest again, and then Thursday I plan to check out my old fun run group for a 5 mile run.  That leaves Friday for rest, and another middle distance run Saturday.

I have heard countless stories of people who basically took out their pent up frustration out on themselves, going out and hammering 10 miles once they were cleared to run again, only to aggravate the injury (or start a new one?).  This is not my plan.  My plan is to come back slowly (but surely) for a successful winter training session.

The Next Few Months

My very general plan going forward is really just a month to month approach:

• November: Start doing some short runs, run/walk combos.  Continue to cross train and spin.  Try to work up to a 7-8 mile "long" run.
• December: Base building   Keep up the easy effort miles, but increase to 14-16 mile long runs.  Get my weekly mileage back up to around 40 Miles Per Week (MPW).  Keep cross training.
• January:   Speed training.  Keep up the 40-50 MPW, hit the track workouts Wednesday nights, and try to get a tempo in at race pace run in Sundays (race pace of either 10k for short runs < 5 miles or about a half-marathon race pace for runs under 10 miles).
• February, March: Ultra training.  Start increasing the long trail runs to greater than marathon distance (and time), do some back-to-back weekends, cap the mileage around 85 MPW.  Keep up a track workout or tempo run once a week to maintain speed.  Continue to spin/ crosstrain mondays and rest fridays (as usual).
• April, May: Race Time!

I then have have a Marathon in March, Boston Marathon in April (both run as training runs), and my goal race, the Northface Challenge 50 Miler on June 2nd.  I think there is also a 50k in there somewhere, as well as a 10k in Februay (a PR would be nice), a possible 10 miler later in February to get the most out of all that 10k speed, and a couple low key 5k races.

Clown Shoes

Or space boots, or snowboarding boots, or [insert funny shoe term here].

I started running in Hoka One One's, a ridiculous looking shoe that could be the answer to combat all that pavement pounding that seems to result in injury on me.  See below:

The Hoka One One "Bondi B" - road running model (though I heard
they work on trails too).

The sole has like 25% greater surface area than my other trainers!

Yes, they look like space boots; Yes they are huge (especially for my size shoe); but surprisingly "No" they don't weigh more than comparable running shoes.  In fact they are on the light side.  I plan on making them my everyday long mileage (on pavement) shoe.  So far so good - they feel light, nice and squishy, firm where you need it, and facilitate a mid-foot strike. Onward and upward.

Bones Heal Slowly

Rest Rest Rest

Its been awhile since my last post, just haven't had much to report.  As my injury heals I have been trying to crosstrain, bike, and lift weights to maintain fitness and mostly to keep myself from going crazy.  It seems to be working - I've been hovering right under 180 lbs for the last few months so my fears of getting fat while I can't run seem to be put to rest.

Its been 6 fulls weeks of rest (from running at least), on the plus side at least I am starting to finally feel like I am almost ready to start up again.  Although I feel like a caged animal who wants to go back out and hammer a race, I swore to myself I would take the smart approach to starting back up (when the time comes).  That means low miles, resting every-other-day, walk-running (at least to start with), and no hard tempos or track work.

"The Plan"

I put together a general training plan to meet my goals for Spring:

• November: Rest, Cross-train, maybe a few small runs once I feel 100%
• December:  Base building.  Easy mileage, work up to long runs of 10-12 miles.
• January:  Speed training.  Cap my mileage at around 40-50 MPW, stick with the long runs of around 12-14 miles, but incorporate a lot of track work and tempos.
• February and on: Get back into the long runs, ultra training, and mega trail runs.  Keep up a little speed work, maybe a track workout or tempo every other week.

Oh, and what are my Spring training goals?  Well, it would be nice to get a new 10k PR as I haven't run a 10k in ages and a nice 10k PR would look great on my ever expanding running resume'.  I am signed up for a couple of Marathons and I would like to get a 50k or 2 in there as well.  This is really all just training for my focus race - The North Face "Gore-Tex" 50 mile challenge (Washington D.C.).  Oh, and I'm running this race called The Boston Marathon in April. 

That thing called "The Gym"

So what exactly have I been doing to stay fit (and stay sane)?  A combination of weight training, spinning classes, using the elliptical, a few classes (I like Body Pump), and even some day hikes out in the mountains.

So what does a typical workout entail?  Usually a 55 minute spinning class with a little weights as well.  Maybe a Body Pump class and then 30 minutes on the elliptical.  Saturday I went with a buddy and just hammered the weights for over an hour, and then 35 minutes on the elliptical to get some pure cardio benefits.  I actually love to lift weights, I just need to be careful to do high reps of low weight to avoid putting on unneeded bulk.  Kind of hearkens back to my days of Rugby and trying to put on muscle, however now that my goal is to be a fast runner I try to stay lean.  Probably stick out like a sore thumb in my short running shorts and neon singlets, but at least I use good form when lifting (sorry gym rat dudes, bouncing it off your chest doesn't count - oh, and work on your legs more, they're puny!)

So what kind of weight routines would I do? I'll list a few sample workouts below (remember to do 30-40 minutes of cardio before or after the weight portion).  Weight amounts should always provide some resistance, enough to feel "hard" by your last repetition  but not so hard that your form falls apart and you should feel like you could do a few more if you needed to.

I always do 3 to 5 sets of each exercise, 12-14 repetitions   More sets (maybe even 6) for larger muscle groups (like the chest).

Sample Day 1:
 - Legs - Hamstrings, Quads, Calves: 3 to 4 sets of each muscle group, 12 to 14 repetitions per set.  Closer to 20 reps for the Calf muscles
 - Arms - Triceps pull down rope on cable tower, use this tower to also do bicep curls with a curly bar Switch back and forth between the 2.  Also, with tower, use curly bar between your legs and do basically front raises for deltoids
 - Back - reverse pec fly machine, lat pulldown, low rower
 - Core - abdominal crunch machine, twisting obliques machine

Sample Day 2:
 - Chest - Standard bench press, 4 sets, then inclined bench press (dumbells), 3 sets
 - Shoulders - military dumbell press, "Arnold" dumbell presses
 - Legs - Sit-down type squat machine, 5 to 6 sets, try for 20 fast (but controlled) reps
 - Core/ Abs - circuit of sit-ups, side crunches pilates poses, and balance drills on a matt
 - Forearms - front and rear "roll ups" with a full size bar while standing. 3 sets each side.
 - Hips - leg abductor and adductor machines

Been spending way to much time here...

Spinning - the only class I have found with any cardio benefits.
While its a nice compliment to a training schedule, I hardly
enjoy doing it multiple times a week.

And the mandatory rows of ellipticals,
 stationary bikes, and "dread"mills.

At least I got my sub 3 hour Marathon.  But man does it suck being injured.