Red, White, and Blue Shoes 5k 2016 – Race Recap

Race #110
5k #43
Red, White, and Blue Shoes 5k #6

I came away from this race disappointed with my performance. After taking some time to revaluate, I can look at my performance and see where I still need to improve. I’m also beginning to think that my PR performance from 2014 is a bit of a fluke. I haven’t broken 22 minutes since then. I think I want to try; I’ll just have to start trying to fit in some track work and other short speedwork before I try again. I also might want to pick a race that’s not in the middle of summer.

Heading into this race I decided to focus once more just on form and not look at my watch at all. I also knew that I wanted to run fast, whatever that meant.

We arrived with just enough time before the start.

Red, White and Blue Shoes 5k 2016

Red, White and Blue Shoes 5k 2016

Red, White and Blue Shoes 5k 2016

I managed to squeeze in fairly close to the front and didn’t have any trampling issues this year, thankfully. It still is crazy crowded though. I’m not a fan but since I’ve decided to try for the Peachtree Road Race next year, I should probably get used to it.:)

The weather was not my friend today. I think it was only marginally better than Atlanta where they ended up putting the weather alert up to red.

I had no idea how fast I was running but only a short ways into the race I could already feel the sweat pouring off me. It made me wonder if I would be able to keep it up for the rest of the day.

Fitness-wise I felt great but the heat definitely started to get to me mentally.

Mile 1: 7:04.5
(I don’t normally break it down to the tenths but that comes into play a little later.)

The next mile brought on the suffering. I felt drained and had no idea how I would possibly be able to make it through all three miles. I started to bribe myself with a short walk at mile 3. After all, this wasn’t an A race or anything.

Mental fitness is definitely something that I need to work on. It’s been a while since I’ve really pushed myself in a workout or race and I miss it. Like all parts of fitness, if you don’t use it, you lose it.

Mile 2: 7:04.6
Those splits. Wow. I don’t think I’ve ever had splits that nearly identical before. If I had kept that up for the last mile, I just might have gotten a PR and I definitely would have broken 22 minutes.

After I walked at the 2 mile mark, it was definitely easy to give in again. I started running about 30 seconds later and then had the hill behind McCalister and started thinking about walking again at the half mile mark. I should have pushed through. I really should have. It’s a 5k. There’s going to be pain. I definitely do not remember much about that mile except for the fact that I hated it.

Mile 3: 8:00

I made the turn to head downhill before the final turn into the stadium and tried to pour on a sprint. I got a little bit of it (average 6:30 for the last .1)

Final time: 22:49

I have to admit that I was disappointed with the time, mainly because I gave in and let myself walk. I can do better than that. I was also disappointed because instead of getting pictures, Ellis accidentally got Siri. (We’ve all done it.) I was upset then but some time away has helped me put it in perspective. I ran my fastest 5k time this year on a ridiculously hot and humid day with very little specific short speedwork.

Race Review

Registration and packet/bib pick up:
Registration through go-green was painless and easy as always. Mom and Ellis picked up the bibs and shirts so it’s hard for me to review that.

Race shirt:
I do not like these shirts at all. The one positive is that they seem to have gotten away from the Leslie Jordan tech ts. I have never liked those. The main problem that I have with these shirts is that they are white and almost completely see through. That may work for guys but about half of the people who ran the race were women, some of whom may not want their sports bras to be seen when they run.

Pre-Race/Race Morning amenities:
One really nice thing about the Furman staging of the race is the availability of indoor bathrooms. That is always appreciated.

Course:
This is a PR-able Furman course. If only they would use it in weather than doesn’t practically sweat you to death. It is fairly flat. There were plenty of course monitors. Furman University is beautiful setting for a race.

Course support:
I did not grab water at the one water stop positioned halfway through the race. Plenty of other people did, a lot of them throwing the water over their head in an effort to cool themselves off. For a 5k, one water stop is plenty.

Finish line and post-race amenities:
I love the finish on the football field. It’s a great spectator area with plenty of room for post-race festivities like a pie eating contest and foam pit and other things that I did not participate in. This race offers a lot.

Race photography:
I am sure that there were pictures taken at this event. At the time of initial publishing of this post, they had not been posted yet. However, I try to get my posts written as soon as possible after I run so that I forget as little as possible.:) I will update this section as soon as the pictures are posted. (Yes, this is exactly what I wrote for Sunrise. Still applies.)

Social media:
The GTC had several posts leading up to the race and a few on race day but as of 2:30pm on race day only three posts were on the page for the race: one about race day being here and two videos of the pie-eating contest. This is definitely a step up from the past but there’s still room for improvement.

Results:
A running friend of mind suggested this after reading my Sunrise 8k review. I think it’s a great idea and plan to incorporate it in subsequent reviews.
I love when a race director uses racemine because the results are available almost instantly. As soon as I climbed the stairs out of the stadium I looked up the results and could see that I had finished 5th in my age group and Mom had snagged 3rd Grand Masters. This is much appreciated.

I really love running this race on my birthday but will probably take a break from it next year to head down to Atlanta for the Peachtree Road Race 10k.

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Functional Training Week 4 Training Recap

This week showed me that I still have work to do to bring my fitness and body back up to peak racing shape. I say “back to” but in reality this may actually be the first time I’ve been in optimal peak racing shape thanks to the functional training.

Monday, June 20, 2016
I think my new easy pace is around 8:55-9:15. I am definitely not complaining. It does get difficult at times to remember the three tips for for so I’ll catch myself from time to time. Around the 45 minute mark my legs started to feel tired, fatigued. Thankfully (sarcasm alert) we had be biggest hill of our route right then. It actually did help me regain focus. Other than slight fatigue, I felt really good. I am contemplating chasing a birthday PR in two weeks.

Tuesday, June 21, 2016
I really enjoyed this ride. Everything seemed to come together and cooperate apart from the gym which insists for some reason on keeping it stuffy. Apparently they enjoy promoting heat stroke in their patrons. (I’m exaggerating but only slightly. 😊)

Wednesday, June 22, 2016
This run was crazy hard and I loved it. The pace on the first two tempo intervals turned out to be a little too tough for me to complete all four intervals at that pace. I had to go down about ten seconds. It is so much fun to push myself but also a little bit of a reality check. A birthday 5k PR might be a bit out of my teach. I also seems to have aggravated my left glute/IT band which had been bothering me a couple weeks ago. My trainer thinks that it’s likely due to the fact that my other muscles/body parts – in this case my IT Band – are compensating for the job that my glutes still aren’t doing. It’s comforting to have a game plan for fixing this.

Thursday, June 23, 2016
I think whatever that speed work triggered also made my lower back sore (this all feels reminiscent of where I was a few weeks ago so…that makes me feel like I’ve made almost zero progress) so I made sure to maintain good form in every exercise that we did. I also pushed myself as much as I could in each one. If it’s not at least a little bit hard, I’m not going to see any progress.

Friday, June 24, 2016
I wasn’t in the mood to have to rush to get ready for work so I shortened the run a bit. I’m also working on not obsessing about what I’m pretty sure is psychosematic “something” in my right calf/ankle. This run went really well. My form felt great. Everything felt good except for the gym keeping the inside temperature way too warm still. This was a good run.

Saturday, June 25, 2016
I had grand plans to get in 90 minutes on this run. (I realize that saying “grand” to refer to 90 minutes seems like a bit of overkill but on a day like this ended up being, it’s appropriate.) Fitness-wise, I felt great. It no longer feels as difficult to maintain the form tips I’ve been working on (lean forward, arms at 90, feet beneath me). The first twenty minutes or so felt pretty good. The temps were already creeping way too high. We learned our lesson. We can’t get started as late as we did if we want to get in long runs this summer. I felt decent until around thirty minutes in when we happened to be heading up a hill. The switch flipped and suddenly I felt like scrapping the whole run. Now my focus shifted to making it back to the start. I knew right then that adding a second out and back to make it to 90 minutes would be foolish. Somehow we made it back to the start. When we were about five minutes from being done Mom told me she was just going to walk the rest of the way back and I could go ahead. I kept plugging away with the plan to turn around when I got to the end of the sidewalk and then run until I met up with her. I should have known that Mom wouldn’t end up walking the rest of the route. She told me that when she looked at her watch she told herself that she could keep it up for five more minutes so we both ended up finishing about together. In the end, even with the walk breaks, we managed to snag a sub 9 minute pace (8:56). During the run I briefly considered whether I would have been able to make it longer if I had slowed my pace but I don’t think I would have. My effort level stayed easy thus confirming to me that my new easy pace is right around the 9 minute mark. The only thing that a slower pace would have done would have had me getting less distance. While I would have preferred to get in more distance, I am very pleased with this run. We made good calls all around and maintained a pretty good pace while we were at it.

Sunday, June 26, 2016
It definitely was the heat Saturday that kept me from running farther. I woke feeling great but made sure to stretch and complete ft (functional training) exercises as prescribed. Since I push hard on just about every other day in the week, I make a conscious effort to treat Sunday as a complete rest day.

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Functional Training Week 3 Training Recap

This week felt like a real training week for the first time in a long while. Since I put a lot of effort into some strength training exercises and speedwork, I backed off a little in regards to distance. While I continue to build strength, I think my weekly distance might stay on the shorter side of what I want but marathon training will be here again before I know it.

Monday, June 13, 2016
The increase in my pace thanks to just a couple modifications to my form is mindboggling. My legs still felt Saturday’s race effort so I shaved some time off the run and thought that I would try to run easy, a slower pace. I spent most of the run trying to make myself slow down. My second mile was 8:36. Whoops. Too fast. I had to walk a few times just to slow myself down. The other splits were still below 9:30. My inner right thigh was a little sore (it was a little sore Sunday) for just a little around the last half mile but nothing significant. I definitely still have a lot to learn.

Tuesday, June 14, 2016
The worst part of this ride was the fact that the gym decided to imitate the outside weather by turning the AC down. I don’t usually leave dripping in sweat after a ride. Fun times. Other than that this ride went well. I pushed hard and enjoyed the ride.

Wednesday, June 15, 2016
This tempo run was tough. I had to stop and take a breather at the 15 out of 20 minute mark to catch my breath and let the nausea (from pushing so hard) subside a little. My form felt amazing. Now I just need to have my fitness level catch up.

Thursday, June 16, 2016
We tried a new “ball routine” at the end. Instead of throwing a small weighted ball while standing on a bosu, we threw a large weighted ball side to side. So fun. I tried to push hard although I did skip one of the leg exercises. My legs are still sore from Tuesday.

Friday, June 17, 2016
This run was supposed to be 45 minutes. I made the executive decision to cut it down to 30 but then I can’t do math on the run and ended p with 34. I have had several tough workouts in a row (functional training Tuesday, speedwork Wednesday, strength training Thursday) which have left my legs quite fatigued. The super-humid air didn’t help either. I’m not training for anything now so there’s no need to beat up my legs any more than I need to. I will be stretching and foam rolling for sure.

Saturday, June 18, 2016
Originally I had intended to run 90 minutes which was 30 minutes shorter than the 120 minutes I entered on the schedule. I cut the time down the first time so that I would be able to get everything done before heading over to church to set up for the shower. The shave of 25 minutes came when we first started. Both mom and I pushed hard in our strength training workout Thursday. My legs had recovered a little bit more than hers but I could feel the work I put into them midweek (functional training session, speedwork, strength training) so I offered to run just 60 minutes. Then I would be sure to have enough time to get everything done. Mom loved the idea. We ended up running 65 instead of 60 because Mom wanted to get to 7 miles. The weather, temperature-wise, for this run was much better than recently although it was still humid. The wind joined the party though which helped us stay cool and gave us a challenge when we tried to put on a little speed at the end. It felt a little like running into a wall. Like I have been, I spent most of the run focusing on the three tips: lean forward, arms at 90 degrees, feet under me. Our pace throughout was pretty good and would have been under 9 minutes if we hadn’t walked through our fuel breaks. I don’t mind though. This is just the early stage of rebuilding my base the right way. I’m ready to put in the work.

Sunday, June 19, 2016
It’s nice as usual to have a rest day. my right calf felt slightly tight so I did a little more stretching and foam rolling just in case. Other than that, I think my legs have finally mostly recovered from the tough workouts I put them through this week.

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Functional Training Week 2 Training Recap

This week turned out to look a bit different than I expected. I got good advice at my functional training appointment. I ended up running only three days. I finished the week with my third fastest 8k time. All in all, not a bad week. I still had a few moments of mental issues concerning the various real or not real sensations but that’s to be expected as I work through everything.

Monday, June 6, 2016
The humidity was ridiculous. Other than that this was a fairly decent run. My left knee did feel a bit odd at a few points but when I focused on good form I didn’t feel that oddness.

Tuesday, June 7, 2016
This ride did not go by as quickly as last week. I still enjoyed it though and loved pedaling hard. It was a good solid ride.

Wednesday, June 8, 2016
This was one of the best runs I have had, ever. At my second appointment at Performance Therapy, my trainer had one of the other therapists come outside and watch my run, give me pointers. I learned a lot. Basically, I have a lot of bounce in my stride, wasted effort, and I over stride significantly. He gave me three things to work on/think about during my next runs: lean forward, arms at 90 degrees, feet under your body. That’s what I did on this run and could feel such a difference. I even unconsciously ran 30 seconds faster per mile. I didn’t look at my watch, just ran by effort. This is thrilling to me. I am definitely willing to put in the work since it yields results like this so soon.

Thursday, June 9, 2016
I made sure to put enough weight on to make each exercise challenging. I really enjoy these routines. My left glute still felt a bit achey at the start but it calmed down. I can also tell that my left leg is weaker than my right. Something to work on.

Friday, June 10, 2016
A sudden intense bout with vertigo for Mom that woke her up in the middle of the night drastically changed the schedule for the day. Since I was up for several hours in the middle of the night I opted to sleep for an hour when I got back to the house instead of run.

Saturday, June 11, 2016
The raceΒ far exceeded my wildest expectations. I am thrilled with the improvement and also the opportunity to further pinpoint what I need to work on.

Sunday, June 12, 2016
My legs let me know just how hard I actually ran Saturday. I woke feeling plenty of soreness so I spent a good bit of time in the morning stretching and foam rolling. I took it easy the rest of the day to recover well.

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Sunrise 8k 2016 – Race Recap

Race #109
8k #10
Sunrise 8k #4

On almost every front, this race turned out quite differently than I imagined it would even a couple days ago.

The biggest was that I did not run the race with Mom. Friday night/morning she suffered an intense bout of vertigo that was serious enough to send her to the ER to get checked out around 3 in the morning. She slept most of the day Friday and felt almost back to normal in the evening and today but for obvious reasons. She decided to DNS this race. We were both a little bummed that she wouldn’t be able to run and that she would lose out on the registration fee but then we arrived and there was no registration for her. (She was going to pick it up anyway so she could get the swag-a blanket.) Turns out, I totally spaced on getting her registered. Talk about providential. I can’t imagine what we would have done if the vertigo episode hadn’t happened and she showed up to run, sans credit card. (They did have race day registration.)

As to my own goals, I had just one and that was to focus on the three tips that Brad (Performance Therapy) gave me: lean forward, arms at 90 degrees, feet under my body (no overstriding). I had no plan to look at my Garmin at all through the run. Whatever I ran, I ran.

Sunrise 8k 2016_5299
Happy pre-race

Sunrise 8k 2016_5300
traditional pre-race selfie

Sunrise 8k 2016_5301
ready to start

This time I managed to start much closer to the front than last year. Thus, I experienced absolutely no crowding issues.

I felt really good as I started. My legs felt a bit of fatigue, perhaps from the change to my form, perhaps due to strength training Thursday. That didn’t seem to affect my pace. Before I knew it we were approaching the one mile mark. A volunteer stood reading out the time. When I heard him, I immediately thought “I have no business running this fast. Am I really running that fast?”

Mile 1: 7:37 (the time he read was slightly faster than that because my mile 1 lap hit about .05 beyond where the volunteer was standing

That was also the only point where I looked at the Garmin to see the pace. I had to see whether or not I was really running that pace. Sure enough, I was running a 7:30ish pace without even really feeling like I was trying. Seriously?

I carried on a bit of a internal debate on whether I should actively try to slow down or just keep focusing on the three pointers for my form. In the end I chose the later and the pace surprise kept up for the next two miles.

The first three miles hold a couple rollers but nothing too bad. I noticed that on the short hills in this section I felt really strong on the hills. Turns out that if I’m not wasting effort on vertical motion (bouncing) I have a lot more ability to run strong up the hills.

This mile was also where the sweat started pouring. The weird thing is, I noticed how much I was sweating but other than that the weather did not really register in my mind.

Mile 2: 7:38
Mile 3: 7:34

Then come the hills in miles 3.5-4.5. It became a real struggle to both get up the hills and still maintain the good form. I could feel my form falling apart as I ran but had very little ability to get it back. I don’t think I started too quickly. I think the hills and the weather really got to me. Also, I don’t have as deep a well for short speed as I did when I ran this race before.

Somewhere around 3.75 (pretty close to the 4th mile marker) I lost the willpower to keep running. I was starting to feel a bit nauseated and needed to catch my breath. I ended up walking for about 30 seconds. When I started back up I tried to regain my focus on the three tips but it was crazy difficult. I was ready to be done, feeling quite hot and sweaty.

The last mile and a half of the race seemed to take forever. Around 4.3 I really wanted to walk again but was so close. I bribed myself to make it to 4.5, walk for just a few seconds and then start up and not stop again until the finish. I probably could have powered through it this time but the mental willpower wasn’t there. It didn’t need to be. I wasn’t trying to PR this race or come anywhere close.

This time I walked about 20 seconds before starting again. Only .4 remained but it felt like forever. I know my form was horrible but I tried to pull it together as I approached the finish so I could, hopefully, see a difference in the photos that Mom took at the finish.

Unfortunately, I happened to finish really close behind another girl wearing a similarly colored pink-ish shirt. Mom took plenty of pictures of her but ended up getting me in just a few of them at the end. No worries. The pictures she got were enough to show me that I still need a lot of work on my form. (The picture quality isn’t the best because I had to crop it significantly to zoom in enough to get a good look at my form.)

Sunrise 8k 2016_5323
Those knees are way too close together.

Sunrise 8k 2016_5325
See that twisting? I need to stop that.

Mile 4: 8:01
Mile 5: 7:57
Final time: 38:10 (unofficially)

I have to say that I was completely surprised to see a sub 40 time on the clock. I couldn’t remember what my PR was and wondered if I had accidentally set a PR. I didn’t but I did come really close. My PR (also on this course) is 36:26 only 1:44 faster than what I ran today.

I am beyond thrilled with the race effort that I gave today. Yes, I still have a long way to go but this race also showed me that I have come a long way in a short time since I started this functional training. I ran my third fastest 8k without any dedicated short speed training, without any speedwork for the past two weeks actually. The pace in the first three miles felt relatively effortless. I can’t imagine what I’m going to be able to run once I put the work in to fixing my muscle imbalances and making proper form a good habit.

Now to the race review portion:

Registration and packet/bib pick up:
Registration through eventsignup was painless and easy as always, apart from my forgetfulness in registering Mom. Race day packet pick up went smoothly and was well organized.

Race shirt:
John Lehman’s races usually have some of the best swag. Sometimes it is a shirt, like last year. Other times it’s another sort of unique item like this year. For example, several years ago when I ran the Green Valley 10 Miler, the swag was a duffle bag that I still use every time I travel. This year the swag was a bright yellow beach towel with the Sunrise 8k logo. It will be perfect for when we go to the beach although I plan on using it much sooner than that as a seat cover after sweaty runs. The swag definitely made Mom wish she had actually been registered.

Pre-Race/Race Morning amenities:
As I mentioned last year, having the start at First Baptist in Simpsonville is awesome. There are indoor bathrooms and a huge lobby for all the various tables to be set up. Excellent staging as always.

Course:
This course is no joke. Those are some of the most fun to run. Also, a portion of the course runs through neighborhoods and has for decades. Some years there are several people in the neighborhood who set up their sprinklers for the runners to run through. This year there was only one.

Course support:
For a race that gets as hot as this, one water stop feels like not quite enough. It’s an awkward distance though so I’m not sure where they could have put a second without getting it too close to the start or finish. There were plenty of volunteers. The course is well marked and there were plenty of course monitors.

Finish line and post-race amenities:
Like last year, the post race food and drink is superb and included grapes. I love grapes post-race. I didn’t grab quite as many as last year since we weren’t sticking around for awards.

Race photography:
I am sure that there were pictures taken at this event. At the time of initial publishing of this post, they had not been posted yet. However, I try to get my posts written as soon as possible after I run so that I forget as little as possible.:) I will update this section as soon as the pictures are posted.

Social media:
I have to acknowledge that lately I have not been on social media lately as much as I have been in the past. I know that the GTC had plenty of posts about the race, I just didn’t have time to look at them in-depth. As of the time of the initial posting, I have checked out the GTC Facebook page, the event page and the community page for the Sunrise Run and nothing has been posted on any of them regarding race day. I will update this section as I continue to check the pages for the official pictures.

This is one of the best Greenville Track Club runs. Since it is also one of the ones where John Lehman serves as race director, I am not in the least bit surprised that the Sunrise Run continues to shine. (I couldn’t help the pun.) I hope to return next year ready to chase down a PR

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Functional Training Week 1 Training Recap

This week things seem to be settling down on the physical and mental front. I started some functional training (hence the name of this section of training) with Performance Therapy that will continue for another nine weeks. I am hopeful for improved results with this taking my base down to the bare bones (aka working on my form) and rebuilding the right way before marathon training begins again in September.

Monday, May 30, 2016
I loved everything about this run except for the humidity. Now that summer’s here I have to get used to it. 😊 My legs felt pretty good. They were sluggish at first but after what ended up being a 20 minute warm up I found my stride and really got into the run. I made sure to stay focused on maintaining good form. Hopefully this is a sign that the weird issues are behind me or at least on their way out with the help of the functional training starting Wednesday.

Tuesday, May 31, 2016
I almost bailed out of this ride. The sun took a lot out of me Monday. It’s hard to justify skipping a workout because you went to a Braves game though so I headed to the gym and started pushing hard. At times it didn’t even feel like pushing. I loved it and loved the fast pace. The only part of me that didn’t like this ride was my sunburned knees afterwards. (That’s what I get for wearing shorts and sitting directly in the sun. 😊) I really enjoyed this ride.

Wednesday, June 1, 2016
While I would have preferred to do speed work, one week off is probably the best choice. I felt really good throughout. Towards the last few minutes my left leg (knee) felt a little off but that passed. I enjoyed the run. I think that the different surface (treadmill) may have aggravated what might be a bit of sciatica because I felt it off an on throughout the rest of the day. The first session of the functional training package that I purchased went pretty well. I’m looking forward to the good results from this training that will hopefully help me get over this seemingly never ending hurdle and back to training.

Thursday, June 2, 2016
I’ve felt the urge to tone up lately so I looked forward to this workout so I could push hard and start getting fit in more areas than running. This workout was tough, big concentration on abs. I can’t wait to see the results. I did the new functional training homework and found myself pleasantly surprised at how difficult it was. The exercises didn’t seem too difficult Wednesday but put all together in the 2 sets of 8…I could definitely feel it.

Friday, June 3, 2016
My legs were so sore after Wednesday’s strength training. My pace definitely reflected that. The humidity wasn’t my friend either. This was one of those runs that you get out there and get done, nothing to write home about.

Saturday, June 4, 2016
If it hadn’t been for the sun and the humidity, I would have absolutely loved this run. The DOMS from Thursday’s strength training faded enough that it wasn’t a factor on this run. Both of my legs cooperated.:) The lack of shade and humidity were quite draining but other than that my legs actually felt strong and more than capable of completing the run. The only thing that would have made this run better would have been starting earlier but that’s what I get for forgetting to charge my Garmin the night before.:)

Sunday, June 5, 2016
My legs were pretty sore when I woke up. I took it easy and made sure to stretch. I’m pretty sure that the new exercises I’ve incorporated into my daily routine as “homework” after my first session with Performance Therapy are “helping” with that soreness.

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Rebuilding Week 9 Training Recap

This week continued the uncertain navigation through the rebuilding process. I am hopeful that the functional training that I will start next week will help me fix my issues once and for all so I can really get back to training and going for the big goals.

Monday, May 23, 2016
This run was almost perfect. Both legs felt strong and normal throughout. My stride felt great. I focused on form. In the last 15 minutes I added six 1 minute intervals at a hard pace. I felt the top of my left hammy a little, telling me that it didn’t like the intervals very much. Other than that, this run went really well.

Tuesday, May 24, 2016
Maybe I did have a breakthrough last week. I used my normal bike and got even farther. I pushed hard and enjoyed the ride. I felt a little bloated; maybe I ate too much Monday? Other than that, this was a really good ride and I thoroughly enjoyed it.

Wednesday, May 25, 2016
I got some good answers in the evaluation Tuesday and hopefully a plan. Apparently my hips are still weak and glutes aren’t firing well. I’m glad I went. Even though it means spending some money it will be worth it. This tempo run went well. I ended up running the tempo portion a tad slower than I had planned but it is was still a good workout.

Thursday, May 26, 2016
We thought at first that we might be on our own since Ellis was late and his phone, at least, was at home. Thankfully we had our “fearless leader” sans phone. I tried to push hard throughout the exercises. I have to acknowledge though that, like always, I was aware of my left glute. Something about it just feels off. Hopefully the training that I’m going to get at Performance Therapy will help that.

Friday, May 27, 2016
This run went well for the most part. I’ve wanted to add a second speed work session in for a couple weeks now but this sort of work seems to aggravate the left glute. For the next week or two I am going to cut speed work out ask start the functional training and hopefully be able to start speed work up again soon. For the first mile everything felt perfect. I felt strong. My glute didn’t bother me. As I got into the run I could feel it a little but it didn’t interfere, like usual. I am hopeful that this training I’ll be doing at Performance Therapy will help me finally fix my weak hips and “non-firing glutes issue so I can get back to real training.

Saturday, May 28, 2016
This run surprised me. It wasn’t as fast as I normally like but I took a decided step back in that area and just focused on giving a good effort and maintaining good form or at least trying to. At the start of the run I felt a little sluggish like I have the past few weeks but, like usual, after I at a couple Gatorade chews at mile 4, felt much better. The left glute did not speak up at all through the entire run. That made me very happy. My right calf felt a little tight at first and around halfway, the knee didn’t feel that great. That sensation lasted on a short while and didn’t bother me later. I felt pretty good for most of this run and actually enjoyed it. I am looking into getting some Gatorade powder so I can bring some in my handheld so I don’t get dehydrated as easily.

Sunday, May 29, 2016
I woke up with sore legs, tight muscles, not pain. Since I had the time I took my time and stretched and foam rolled extensively. The left leg continues to behave as if there had never been an issue. Occasionally, I am a little concerned about the right knee but it may be mental since I have had issues with it in the past. I took it as easy as I possibly could to give the muscles the time to rest and repair as they should.

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