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graeme
Varsity
Joined: 04 Aug 2001
Posts: 451
Location: Victoria, BC, Canada
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 Posted: Wed Jan 21, 2004 7:32 pm Post subject: |
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Looks like you've got some speed  |
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Paul
Olympic Medalist
Joined: 28 Apr 2002
Posts: 1610
Location: Oregon
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| Posted: Wed Jan 21, 2004 8:09 pm Post subject: |
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Yes, that was my first thought, probably everybody's, too, when they saw those 200m times.
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Paul
"Gaunt is Beautiful" Cassidy's T-shirt |
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mlewis73
Water Boy
Joined: 23 Nov 2003
Posts: 89
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| Posted: Thu Jan 22, 2004 1:44 am Post subject: |
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| graeme wrote: | | Looks like you've got some speed |
Heheh. Just don't have the endurance back, yet. I'd love to be able to run a 15-minute 5k. 
Probably 17-18 minutes is realistic.
Tendon report: patellar tendon was a-hurtin' yesterday after the run, but not too bad. Much better this morning, although I did take a Vioxx last night for the first time in about 10 days just to see what would happen. Ice and Epsom salt rub did wonders.
Looking forward to a day of rest today. |
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Micah Ward
Olympic Medalist
Joined: 08 May 2000
Posts: 2152
Location: Hot&humid, GA
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| Posted: Thu Jan 22, 2004 1:56 pm Post subject: |
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Mike, it sounds like you could clean up some awards at the small town 5K's and 10K's in this area. Would something like that be in your future plans?
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mlewis73
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Joined: 23 Nov 2003
Posts: 89
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| Posted: Thu Jan 22, 2004 4:16 pm Post subject: |
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| Micah Ward wrote: | | Mike, it sounds like you could clean up some awards at the small town 5K's and 10K's in this area. Would something like that be in your future plans? |
I think I'd do okay if I could get into better shape. I ran 3 miles tonight, sand trails, in 20:30. I quickly found I have a pacing problem. Went too hard, too many times, and had to rest 15-20 seconds on occasion. Obviously, 2 weeks after being given the OK to start running again is not enough time to get back into it... but there's room for improvement.
At the Museum of Aviation marathon 5k, the winning time was something like 17:30. My guess is that I'm 18-19 minutes for a 5k if I were in normal shape. Maybe take off a few seconds for being in a race environment. Would suspect, with some work, I could win some local races if the "fast" guys don't show up.
I'll meet Coach Benson on Saturday... probably will be doing some videotaping (I *hate* seeing myself on video, but I know it is good for our purposes). They sound like they want to take a conservative approach with me given the situation, but we'll see...
Mike |
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mlewis73
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Joined: 23 Nov 2003
Posts: 89
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| Posted: Sat Jan 24, 2004 4:40 pm Post subject: |
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Well, had a short run today.  Only 2.25 miles.
Met with Coach Benson for an initial evaluation... and felt very encouraged after our session. Seems like a terrific fellow--wish I were a student of his who worked with him every day.
Took a mile warmup, rested a few minutes, then ran some laps with heart monitor on to establish current fitness level (first slow, second normal pace, third fast but not REALLY fast). Rested a couple minutes, then ran a slow lap (heart rate not to exceed 145--that was barely shuffling), then a normal-paced lap (heart rate not to exceed 160).
Coach videotaped my performance. Have some bad form issues to overcome--shouldn't be too big a deal but I MUST pay attention to form. Need more stretching and less horseback riding.  Guess you can't have it all, but since my older horse (the one I race) is getting too old to compete safely I guess it is time to give him a great retirement. I have a tendency to bring my feet back behind my other leg as I'm pulling my trailing leg forward. Need to stretch the inside legs and strengthen the outside muscles. Should also help overcome the tendinitis in the right knee.
Also seem to be really heely and tend to overstride. Working on flattening out the stride so that I don't check my forward progress with every step.
Coach worked out a training schedule based on heartrate that is rather conservative given my "recent" surgery. Heart rate was above normal for the effort I expended today, most definitely from being out of training for 4 months... this should help me to get back in shape over the next couple months.
Short term goals: improve stride and efficiency, work some speed into things in a couple of months, do first 10k in April to establish baseline performance. "Sprints" and more racing will start late spring.
Good word for the day: Coach didn't say I stink and should find another sport.
Anyway... this is encouraging... for the first time I have a "program" to stick, and feel like I will see some improvements. It is nice to work with someone who is interested in making folks better, is friendly, and who has a very positive reputation. Looking forward to seeing where the next year takes me, with the Coach's help. Shoulda started this Years ago!!
Mike |
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graeme
Varsity
Joined: 04 Aug 2001
Posts: 451
Location: Victoria, BC, Canada
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| Posted: Sat Jan 24, 2004 6:23 pm Post subject: |
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| Sounds like getting him as a coach was an awesome decision. And I agree with you about having a program, definitely a good thing. |
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Dan
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Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Sat Jan 24, 2004 6:33 pm Post subject: |
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You got lots of good stuff to work on today. Those are the kinds of things I always tried hammering home to my sprinters. Take it to heart, it's important stuff to work on every day!
Dan
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mlewis73
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Joined: 23 Nov 2003
Posts: 89
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| Posted: Sun Jan 25, 2004 11:24 am Post subject: |
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| Dan wrote: | You got lots of good stuff to work on today. Those are the kinds of things I always tried hammering home to my sprinters. Take it to heart, it's important stuff to work on every day!
Dan |
Yeah. And you know, it is Amazing how easily a fellow can break back into bad habits. I spent most of my run this morning concentrating on form. 7.25 miles of very slow running, thinking about everything Coach told me yesterday. "Keep those arms up!" "Get on your toes!"
I kept forgetting. 
Gotta slow down to speed up... |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Sun Jan 25, 2004 4:55 pm Post subject: |
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It's good you're making a conscious effort. Everything will feel awkward and over-emphasized at first, but it should start to feel natural and relaxed before long. Good to keep things low until you smooth things out.
I often broke certain form drills down into their basic components to teach one movement at time until it felt comfortable, then start assembling the pieces.
Dan
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mlewis73
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Joined: 23 Nov 2003
Posts: 89
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| Posted: Sun Jan 25, 2004 6:24 pm Post subject: |
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| Dan wrote: | It's good you're making a conscious effort. Everything will feel awkward and over-emphasized at first, but it should start to feel natural and relaxed before long. Good to keep things low until you smooth things out.
I often broke certain form drills down into their basic components to teach one movement at time until it felt comfortable, then start assembling the pieces.
Dan |
Sounds like a good plan. Two things to work on is enough for me to handle at one time. But the middle of today's run I felt more natural with things, and I think the joints appreciated having a slow day with less shock.
Tendinitis is still bugging me, but I've not taken ANY anti-inflammatories in awhile (well, okay... I did take an ibuprofen on Wednesday) and the pain still seems to be gradually lessening. Keeping fingers crossed it'll go away completely. May be a bit much to hope for... but perhaps a little Vioxx plus liberal icing on race days would be all that is needed... with icing as needed other days.
Has anyone ever tried a Goode wrap? I bought one earlier this month and it seems to have made a little bit of an improvement in the tendon pain. Not as much support/pressure on the knee as I'd expected, but I can't really complain so far. Wonder if wrapping the knee at night would provide any additional benefit... or maybe some sort of lycra sleeve that provides good, tight support while running (the Goode wrap slides down during activity).
Mike |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Sun Jan 25, 2004 8:13 pm Post subject: |
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Never heard of it, but there are countless varieties of knee wraps and braces. In general, you don't want to wear a brace of any sort unless not doing so prevents you from being able to run. Any sort of bracing weakens the muscle over time (dependence), and extra work to counter that effect will probably just lead to other imbalances...
There's also a mental component to dependence on a brace. For that reason, I wouldn't recommend sleeping with anything on. I don't see how bracing yourself at night would be of any use, unless you're kicking in your sleep. 
Dan
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mlewis73
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Joined: 23 Nov 2003
Posts: 89
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| Posted: Mon Jan 26, 2004 2:52 pm Post subject: |
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| Dan wrote: | Never heard of it, but there are countless varieties of knee wraps and braces. In general, you don't want to wear a brace of any sort unless not doing so prevents you from being able to run. Any sort of bracing weakens the muscle over time (dependence), and extra work to counter that effect will probably just lead to other imbalances...
There's also a mental component to dependence on a brace. For that reason, I wouldn't recommend sleeping with anything on. I don't see how bracing yourself at night would be of any use, unless you're kicking in your sleep.
Dan |
Thanks... doggone it... Why do things have to make so much sense sometimes? |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Mon Jan 26, 2004 3:00 pm Post subject: |
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That's what I'm here for.
Dan
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mlewis73
Water Boy
Joined: 23 Nov 2003
Posts: 89
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| Posted: Mon Feb 02, 2004 3:02 pm Post subject: |
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Wow. Something's seriously wrong!
I ran my normal 7.25 mile trot yesterday (heart rate no more than 165). Felt pretty good till about 4.5 miles into it, then noticed a little fatigue but not enough to slow me down. It was tough to keep pulse below 165.
Today, I went out for my fastest/shortest run day of the week and worked my hiney off to get to 170 on the heart rate monitor for the first 1.5 miles, then had to back off a tad to keep it under 170 the remaining 1.5 miles after I got tired.
I did a big no-no and started running hard instead of using the first mile to warm up. Remind me not to do that again, especially on a cold, rainy day.
My longest runs in the past were "only" 4.0 miles. I've only been back to running four weeks now, and have only done my new training program, as laid out by my coach, for 8 days.
This is scary... I'm almost afraid to say it, but I think I've seen an improvement using this "effort-based training." Is this really possible?!?!? Maybe the longer stride length (overstriding = bad) today resulted in a lower pulse vs yesterday's short-stride on the middle of the foot?!?
Now I'm really confused. |
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