Thursday/Friday/Saturday

Thursday was a group run at work with some Hood-To-Coast teammates. We all started together and then after about mile 3, Nick and I broke off to enjoy our 6.3 miler he had planned. It started with about 1 mile of uphill, a good hill. Once we reached the top of the hill, it was another 1-1.5 miles of a steady downhill, keeping the pace down the hill around 7:30. Then it's flat all the way back to the office. I felt great after the run, and was worried that my legs may have felt too heavy. I was wrong! They made it all the way, and were ready for more when I got to work.

Friday, was flying to Chicago, and I was not up for a run this morning after a very long day yesterday. I will be running tomorrow morning, and will try to do as much as I can on a treadmill. Hopefully I don't get too bored.

Wednesday Runs

Wednesday was the normal track day, but this week I also added a run before hand. I ran 4.5 miles before hitting the track with Nick. Run felt good and it was a great warmup for the track.

The track started with a 1200m warm-up, then two 1 mile repeats run at a comfortably hard pace and each repeat was followed by a 200m jog. Then it was ended with a 1200m cool-down. I'm really starting to like these track workouts and can tell that they are helping. I'm able to run faster for longer on my training runs, and the pace doesn't feel like it has changed, although it has.

I would suggest track workouts to anyone who does not incorporate them into their training plans.

Saturday Long Run and Tuesday Tempo Run

Saturday's long run was great. My first long run back with my "new" knee. I'm back to about 98% now and couldn't be happier. It's feeling great, and I've started to become really anal about my stretching now as well. I did 10 miles on Saturday, starting at the FitRight store and running up to Leif. We proceeded to run about 5 miles on leif, and the rest back to the store. Felt great the entire run, not one pain. Average pace was around 8:45 with all the hills is not bad at all.

Tonight, I went for a tempo run. With all the hills out here in Clackamas, it was difficult. I ran the first half mile around 8, then the next half mile around 9. But with the hills would try to keep the pace under 10:30. My slowest pace for the run was 11:00 and my fastest was 7:00 (running downhill :-) ). All in all, some good runs.

Race Season is getting closer with the opener this year being the Shamrock run, a 15K that goes up Terwilliger. My goal for this race is to keep the pace at 8:00 or lower. This will be followed by the ING Georgia Half Marathon 2 weeks later. My goal for the half marathon is a sub 1:45, keeping the pace around 8 or lower again. With the training I've been doing, this should not be a problem.

Thursday group run

So last night was a group run with my coworkers, although it wasn't much of a group. I got caught up with some work, and Tim and I left 20 minutes after everyone else. Tim and I kept an average pace at 8:45, not bad considering just coming back from an injury. Legs did feel a little heavy, but loosened up around mile 3.

Felt like a good run, and i'm excited to see how my knee holds up for my long run tomorrow. I'm scheduled for 10, but Im only going to do 8 to make sure my knee can handle the endurance.

That's all for today, i'll be posting tomorrow about my long run.

I'm back in business!!

So last night was another track workout, and I showed up ready to run. I'm glad I did, because I'm back to about 95% now. We did hill repeats last night, and after each one my knee started to bug me a little. But it was walking down the hill that killed it. After each repeat, I stretched out my IT band, and it was back to normal. After the hill repeats, we ran 1.5 miles around the track. I took my pace down to about 9:30, and just kept it slow and smooth. My knee is golden, it felt awesome and I'm so happy to be running again.

This also means I'll be running tonight with my Hood-To-Coast group at work. I'm very excited to begin the training for Hood-To-Coast, and can't wait to do it this year. I had an amazing experience last year, and this year should be even better.

My IT Band is broken!

So, After talking with a coach and my Father-In-Law, we all agree that it is my IT Band at fault for my knee injury. After speaking with my Father-In-Law over the weekend, he gave me some stretching advice as well as some ways to get rid of this. I've been following his advice and have been staying off my knee and stretching it out. I've also been using my roller and have been rolling out my IT Band. So far today, it feels great. I haven't gotten any of the sudden pains and it's felt strong walking around. I'll continue to roll it out tonight, and stretch it tomorrow.

I plan on attending the track workout for GFLF tomorrow, and will only run at about 50% to be safe, and make sure I'm ready to get back into action. If so, I plan on running Thursday afternoon with coworkers, and also have a long run planned on Saturday. My long run on Saturday is supposed to be 10 miles, but I will most likely trim it down to 8 or less. It all depends on how well my knee performs on Wednesday night, and possibly Thursday Afternoon.

I'm going to make it to the gym on Friday morning, and hopefully hit the bike. Hopefully my knee will appreciate the low impact exercise. I've continued to strength train, and work on my core during the injury. I was unable to do any legs, so i'm sure they will feel quite heavy on my first run.

In personal news, Steph and I had another doctors appointment and found out that the baby is perfectly normal and healthy. It was impressive how much they could tell about the baby and her health. I'm very happy to hear that my baby girl is healthy and I can't wait to meet her for the first time.

Run or Rest?

So Wednesday was once again a track work-out for GFLF, but I decided not to run this week, and just coach. I answered questions as well as assisted in work-outs. I was very surprised to find how much people trusted me and looked to me for their concerns. I hadn't really noticed until last week, but having people ask me questions about running and avoiding injuries (no pun intended) felt great. Being able to help them with their issues and feeling as if they trusted me enough to ask me in the first place was a cool experience.

Thursday, I went for a run/jog with Tim and Nick from work. The knee felt ok, just sore the entire run. Still not having much issues but they come and go. There is a shot of pain, then it disappears as if it were normal again. I've been icing it and taking Ibuprofen to help. I have also started rolling out my IT band, as the point of pressure is where the IT band should connect to the knee. Not sure if I stretched it out too much, or what, but hopefully it will help with the healing process. The run was about 3.5 miles, and I averaged around a 11 min pace I think, just taking it easy. The knee also felt fine after the run and did not tighten up, which was a relief.

I took today off and will not be running tomorrow either for our long run. I'm going to continue to rest, ice and stretch it. Hopefully, continuing to strength train over the next few days will keep me in shape.

Have a great weekend!

Heart Rate Monitor not working?!

So, Saturday I discovered that my heart rate monitor was again not working, except this time it wasn't showing any heart rate. Last time, it was saying my heart rate was 243, which I don't believe is humanly possible.

Anyway, figuring it was the battery, I opened the battery compartment, and walla:




Yes, the battery compartment is corroded. Good thing this didn't leak through onto me or my clothes. After calling Garmin, they are sending me a new heart rate monitor. Hopefully, I have better luck with this new one.

Brooks ID

Some great news, I was accepted onto the Brooks ID team. Here is the email:

Congratulations David,

You have been accepted into the Brooks Inspire Daily Program!

As an I.D. Member you will receive unlimited Brooks purchases at 40% off retail prices, access to an exclusive Yahoo Group, monthly newsletters with member profiles and shout-outs, age-group awards at races, regional parties, free gear, and many more benefits to be announced in 2009.

The I.D. program is receiving national attention and we are excited about our members such as you, and your ability to evangelize Brooks to your running community. However, with the benefits and resources we intend to give you, we expect a level of commitment and loyalty in return. With this in mind, please read the contract terms below and if you agree to the terms email me accordingly. Once you have replied to the contract, I will give you a code to order product and access to the other member benefits.

This is going to be great. Free gear, discounts and parties!!! Just wanted to let everyone know, and I am very excited.

This damn knee.... Can I get a new one?!

So, Friday was again another rest day, and my knee felt 1000% better, and it definitely felt like I could run.

Saturday morning, woke up, got dressed for my run, and took off for Saltzman gate to Leif trail. Felt great, and ready to run. We met up and I took the 8 milers out at an 8:45 average pace, up hill none the less. After 4 miles, I had the decision to continue on and put 12 in this weekend, but decided that because my knee was not 100%, I would only do 8. At the 4 mile turn around, I stopped, drank a water bottle from my fuel belt, stretched a little, and felt great. We started off, downhill now. I think that's what did it, that extra stress of the hill. About 1 mile in, at the 5 mile mark, it became an excrutiating pain in my knee. I had to stop and walk, while the others ran ahead. I continued to walk the rest of the 3 miles. Attempting to jog every once in a while, but still pain. Not my best run ever obviously, but I felt really strong for the first 4 miles, even with my knee in the condition it is.

I took Sunday, Monday and today off. I'm giving it rest and it's feeling better. I will pack my stuff for track night tomorrow, but I'm not 100% that I will be able to participate. I'll be hitting the weights in the morning, and try to hope on the bike.

Let's just hope this does not hinder my season any more than it already has.

It's a...

IT'S A GIRL!!!