Well did a 4 mile run tonight and my shins are killing me. Tried a taping method I saw on a physio site and that did help, could have taped it tighter but it was first time and didn’t want to overdue it. The temp was -4C but the wind was 28km/h and in my face for half the run so it made it feel like -11C. Wasn’t bad once I warmed up the the mile walk home was very cold. I ran the 4 miles in 34:01 for a pace of 8:30 min mile. Did good stretching when I got home and iced. Also did a good hot bath before going out to warm up the legs. We’ll see how I feel in the morning. I ran along Rymal this time to Upper Paradise so the majority of the run was either on shoulder (dirt) or grass. I’ll do a two day lay off before my long run and then next week cut back a bit then a good week after that then my three week taper. Should leave me in good shape for the marathon.
Archive for November, 2007
45 Days to go!!!
Well only 45 days to the beginning of my Goofy’s Challenge. I’m so excited as I’m sure you can all imagine. I’ll be heading down to Florida with my friend Paul on the 9th of January and we’ll be down there for a week. Have some time to see the sights. Run a bit, ok run alot! Anyhow hope the weather is as it was last year, Hot, Hot, Hot!!!
Running Log :: Feels like -6C (21.2F)
Well the highlight tonight was the -1C with a 29km wind which made it feel like -6C(21.2F). It was snowing lightly which was definatly better than last night. Once I got moving and sweating I was plenty warm. Stretched my run out to 8 miles at an average pace of 8:31 minute miles. My total run time was 1:08:10. We’ll see how the long run goes this weekend. Pretty tired at the moment so the blog tonight is short.
Running Log :: Rain, Wet Snow and Ice pellets
Wow what a night. I’ve been working on my kitchen the past week so haven’t been able to do the running I’ve been supposed to. So I absolutly had to get out this evening, regardless of the weather. I had rain, I had snow and yes ice pellets too! I did a six mile run tonight. I didn’t push to hard after a 5 day layoff. I’m still battling the sore shins so don’t need injury. Only 6 weeks to Disney so can’t afford getting hurt. The only mission for Disney is to complete the Goofy challenge. So here are the stats, did 6 mile run in 54:26 for an average pace of 9:04 min mile. I need one more good long run before the end of the month to make sure that I increased from October to November. We’ll see how it all plays out!!! Stay tuned!
Running Log :: Running in the rain
Haven’t run in rain in quite some time and I can tell you, when it’s only 4C (39F) it isn’t a fun rain. They are calling for up to 10cm of snow tonight so had to get the run in. Tomorrows run will definatly be unpleasant. Anyhow legs feeling not bad, not great either. Gave myself a deep massage over the left shin splint after and lots of ice. Did the 4 mile run in 32:58 for a pace of 8:15 min miles. With the wind and rain the way it was and after the long run on the weekend I should have laid up a bit, maybe a 8:45 pace would have been a bit better.
Running Log :: First Half (13.1) in quite some time Broke 1000km this year
Well despite all the injuries this year and discovering the root of all those problems I have just passed the 1000km mark for the year. I just ran a 13.1 mile run tonight. Was a death run, ran along a pitch black road with lots of traffic, what was I thinking? Anyhow I’m alive to write about it. The shins actually feel good, the legs were tired at the end but all and all it was a good run. The weather was nice -2 with few clouds and not much of a breeze. So the stats : 13.1 miles in 1:55:36 for a pace of 8:49. It’s quite far off my personal best in the spring at the Niagara Half but my shins are in one piece and that is what counts.
Running Log :: Cold tonight
Well it’s getting colder and tonight I over dressed. We did have some snow today, nothing sticking around but it snowed non the less. I just did a three miler tonight. I did the 3 miles in 24:36 for a pace of 8:12 min miles. Shins a bit sore but nothing worth stopping over. Hoping the day off tomorrow will be enough recovery for the long run. I have no idea how long it will be, my body will dictate.
Running Log :: ART WORKS
Well between the Active Release Technique (ART) performed by Dr Randy LilJa are a great benifit. The insert in the left shoe is also working wonders. Between the two I’m running with much less pain (there are still some minor pain but it’s decreasing rapidly). I did a 7 mile run and the legs felt great for the majority of the run. This weekend is the long run, I’m not sure how far I’m going to go but need to do at least 10 miles and that will be the definate test. I’ve also switched to a stability shoe on the recomendations of the orthodics centre I’ve gone to. So the run was much colder and there was a good wind. I did the 7 miles in 1:00:33 for a pace of 8:39 min miles. Did some great stretches after and lots of icing, we’ll see how this goes.
LINKS:
http://www.activerelease.com/staff.asp
http://www.inform.hamilton.ca/business/details.asp?RSN=67140
Running Log :: My Lift Kit!
Well the lift in the left shoe has made a world of difference. It’s unfortunate I had to find all this out so late in the training. I’m pretty far from where I would like to be, from where I should be. My shins are still sore but nowhere near where they were only two weeks ago. Have to get the mileage back up but also be very careful, one more serious shin splint flareup and it’s all over. I ran Stonechurch tonight for 4 miles, this after a two mile run yesterday. The run was good, had some shin pain at mile 3 and at 3.5 miles I walked for about 3-4 minutes. Then did another .5 miles for a total of 4 miles. I stopped my timer for the walk so the running portion of it was in 33:48 minutes for a pace of 8:27. I will see how the legs are at the end of this week with the lift and the extra icing, stretching and shin exercises. If they are good I will try and tack on a few miles every morning so there are two runs a day, an easy morning one and my evening runs. That should get me the extra mileage going into December.
Running LOG : New lift
Well I ran with the new lift. I kept it short as I still have shin splints and the ortho person said I should take it slow to start. I also went and saw a chiro for the Active Release. Ran .79 miles, pace isn’t really relevant. What is relevant is the fact there is no clic in my back, no sore hip from running and my body feels quite strange being “in alignment”. Anyhow can’t wait to see how this plays out.
-
Random pics
