Over the weekend I was forced to do some shopping at the mall. The concrete floors murdered by ankle. It did not swell but it sure did hurt like a @#$%&. Today, I am better. It seems that overall I am much improved over last week. I think this is a good sign. Tomorrow, I will take my first stab back at Kenpo class since my injury. I will wear the brace and watch my lateral movement, but I think I should be fine. I may have to ice the ankle a bit after but I would rather be part of things than watching. Plus I need to keep my activity level up so I can get to the next scheduled run. Right now I am leaning toward a 15 K for the end of June. But that all depends on my recovery from the this sprained ankle. If all goes to plan my running schedule for the year will be as follows:
May 6 : Broad Street Run - 10 miles (Philadelphia) - completed
June 24: Double Trouble Trail Run - 15k (9.3 miles) (Reading, PA)
August 12: Chicago Half Marathon - 13.1 Miles (Chicago, IL)
September 16: Philadelphia Distance Run - 13.1 Miles (Philadelphia)
November 4: Run the Bridge - 10 K (Philadelphia - across the Ben Franklin Bridge)
November 18: Philadelphia Marathon Weekend - Half Marathon 13.1 miles (Philadelphia)
This is my plan for the year. It may be too ambitious and I may cut out Chicago. Three half marathons may be too much. But I think that 2 may be fine. I will keep you posted.
Running 0 miles this week, not good. I will attempt to do atleast some walking this week.
Monday, May 14, 2007
Friday, May 11, 2007
Master Tatum's Videos
When I was a young man I would have laughed at the idea of using videos for training purposes. My idea was that you should just go to class and practice and that videos were not really worth much in the realm of training. However, today I am of a different mind. Maybe it is that I am older and can't remember as well as I used to or that I have a career and cannot dedicate my time the same way. It is probably a bit of both.
I ordered a couple of DVD from Master Tatum's collection, mostly to help me associate the names of the techniques with the movements. I really find them to be excellent. They do what I want them for - reinforcement of class - and they offer more. Specifically, Master Tatum offers some tips on the execution of the techniques, purposes for kata, practical applications as well as how the technique is supposed to look.
A part I overlooked before is that it motivates me to work on techniques more at home. This will make me exercise more and hone my techniques outside of class. This is a great benefit. So I would recommend the dvds and find that they help me in many ways. Great!!!
I ordered a couple of DVD from Master Tatum's collection, mostly to help me associate the names of the techniques with the movements. I really find them to be excellent. They do what I want them for - reinforcement of class - and they offer more. Specifically, Master Tatum offers some tips on the execution of the techniques, purposes for kata, practical applications as well as how the technique is supposed to look.
A part I overlooked before is that it motivates me to work on techniques more at home. This will make me exercise more and hone my techniques outside of class. This is a great benefit. So I would recommend the dvds and find that they help me in many ways. Great!!!
On the Mend
The swelling in my ankle has subsided, my ankle is almost normal size. It still is painful and I wear a brace to work. However, it is managable. I have some discomfort when I twist it by accident but it is not a swollen mess with discoloration any longer. Although I cannot walk down stairs without pain, I think it has something to do with mass going down hill but I am not sure the reason it does not hurt going up stairs.
I have been doing some martial arts at home, but I had to cancel the week due to injury. I will be back at it next Tuesday with some pacing conderations for class. In the mean time I will be exercising at home being careful not to distrub my ankle too much. I find I can pivot just fine on it, so I can work on some things. I just have to avoid the stairs as much as possible. Good luck I guess. I will keep you updated.
I have been doing some martial arts at home, but I had to cancel the week due to injury. I will be back at it next Tuesday with some pacing conderations for class. In the mean time I will be exercising at home being careful not to distrub my ankle too much. I find I can pivot just fine on it, so I can work on some things. I just have to avoid the stairs as much as possible. Good luck I guess. I will keep you updated.
Wednesday, May 9, 2007
Sprained Ankle, Ouch!!!
I sprained my ankle when I was about 20 and it took 6 weeks to feel better. At the time I had to use a crutch. I was a mess. So now I have to fight through another sprain, although this one is not nearly as bad. I am still remined that it is not right when I move wrong. It is just a dull pain but it reminds me of what I need to do. I would still run with the sprain again, it was worth it to compete in the run.
I learned that Robert Massaroni, a local Tang Soo Do instructor died at the finish line to the Broad Street Run. The cause of death is unknown. I feel very badly for him and his family on what should have been a great day. My sincerest sympathies go out to the family of this truly remarkable man. Please link to the article from the Philadelphia Inquirer.
I learned that Robert Massaroni, a local Tang Soo Do instructor died at the finish line to the Broad Street Run. The cause of death is unknown. I feel very badly for him and his family on what should have been a great day. My sincerest sympathies go out to the family of this truly remarkable man. Please link to the article from the Philadelphia Inquirer.
Monday, May 7, 2007
Broad Street Run
Well, I did it. It was not easy especially since I sprained my ankle on Friday while walking down the steps on the Subway on my way back from getting my race number. Really unfortunate, I almost was out two years in a row and I wasn't going to let that happen. Last year, I had a bad case of runners knee right before the Philly Distance Run (half marathon) and I just couldn't bear through a mile never mind 13. So I really did not want injury to get me again. As a result, I wrapped the ankle and popped a fist full of ibuprofen and marched on. My goal after all was only to finish not to win the darn thing.
Of course the best efforts are not always rewarded and the comedy of errors were not done. I went to the stadium with the wife and kid. So we rushed down the highway at 80 mph to get to the stadium to park the car before the event. Then I rush to get on the subway, while Jinja and Emily stroll down to the finish line. This is a real bright spot for the run, at the finish line are balloon animal artists, face painters, children rides, petting zoo and much more. I give them an A+ on the logistics for the run, top notch. Meanwhile, I am trying to catch the ride north to the start line, Septa (philly pubic trans) was not running any runners trains and I ended up at the start line 10 minutes after the gun, so I had to run just to catch up to the start line.
Now the race is on, the ankle is sore but it is bearable. My goal was 13 to 14 minute miles as they said 15 minute mile was what you had to do the run in. The run was slow and steady I had no real issue with the completion of the run. The ankle just kept me from my normal slow pace of 11 to 12 minute miles. So my finish was 2 hours and 26 minutes (about 15 minutes per mile), I am not going to break any land speed records at that pace. However, I did finish all ten miles on a sprained ankle. So I am happy. I was running 13 minutes for a couple of miles but had to back off just a hair as my ankle was starting to burn about mile 3. I am disappointed with the 11th hour injury. I have to take some solace in the fact that it did not keep me out of the race and I was able to experience the race. Also, next year I will definitely have a personal record.
My last error for the race was in the water teams. These folks were rabid in handing out water and they crowd you as you pass by to give you water and gatorade. Couple this with thousands of cups on the street and the potential for disaster is right in your face. I learned that drinking at each stop screws up my pacing, so I have to think about hydration for the next race and how to get it done without compromising my run.
So in short, it was feeling of accomplishment not to bend to injury. I don't like to be the guy with an excuse, so I ran. I did not run fast but I did the whole thing and ran by my law school on the way. In the end I was happy to complete the run but with a little disappointment that I could not give it my all. But it is a 90:10 ratio. It is a moot point to be upset over the circumstance, I can't really do anything about it. So I am happy to have finished.
Of course the best efforts are not always rewarded and the comedy of errors were not done. I went to the stadium with the wife and kid. So we rushed down the highway at 80 mph to get to the stadium to park the car before the event. Then I rush to get on the subway, while Jinja and Emily stroll down to the finish line. This is a real bright spot for the run, at the finish line are balloon animal artists, face painters, children rides, petting zoo and much more. I give them an A+ on the logistics for the run, top notch. Meanwhile, I am trying to catch the ride north to the start line, Septa (philly pubic trans) was not running any runners trains and I ended up at the start line 10 minutes after the gun, so I had to run just to catch up to the start line.
Now the race is on, the ankle is sore but it is bearable. My goal was 13 to 14 minute miles as they said 15 minute mile was what you had to do the run in. The run was slow and steady I had no real issue with the completion of the run. The ankle just kept me from my normal slow pace of 11 to 12 minute miles. So my finish was 2 hours and 26 minutes (about 15 minutes per mile), I am not going to break any land speed records at that pace. However, I did finish all ten miles on a sprained ankle. So I am happy. I was running 13 minutes for a couple of miles but had to back off just a hair as my ankle was starting to burn about mile 3. I am disappointed with the 11th hour injury. I have to take some solace in the fact that it did not keep me out of the race and I was able to experience the race. Also, next year I will definitely have a personal record.
My last error for the race was in the water teams. These folks were rabid in handing out water and they crowd you as you pass by to give you water and gatorade. Couple this with thousands of cups on the street and the potential for disaster is right in your face. I learned that drinking at each stop screws up my pacing, so I have to think about hydration for the next race and how to get it done without compromising my run.
So in short, it was feeling of accomplishment not to bend to injury. I don't like to be the guy with an excuse, so I ran. I did not run fast but I did the whole thing and ran by my law school on the way. In the end I was happy to complete the run but with a little disappointment that I could not give it my all. But it is a 90:10 ratio. It is a moot point to be upset over the circumstance, I can't really do anything about it. So I am happy to have finished.
Saturday, May 5, 2007
Tomorrows the Day for Bob!
Tomorrow is the day for Bob's race, the Broad street run. 10 miles! Good luck! i know you will do well. you have trained hard, and successfully. you will finish, and you will do well! I have faith in you! I will look here on Monday to see how it went, as i am sure tomorrow after your run, you aren't going to be running to the computer to tell me how you did! rest up today, carb up today; and relax. You deserve it!
this week my running has gone very slow. I only logged in 3 miles, due to family commitments. I will definately need to kick it up a notch in order to be ready for my 13.1 in Sept. There are 3 races in Sept that i would like to do; 2 are local and the one that is in Va Bch. the 13.1 is the first race of the month; so hopefully anything after that will be cake. lol! So, today being Saturday, i am planning on getting in a 3 mile run; i have measure different paths with my car from my house to figure out mileage; so i dont have the same route to run all the time. I figure an assortment of runs will be good for me as well. thought about going running last night in the dark, and realized that the bears are now out foraging around and decided that probably would not be a good idea. Will definately have to make sure my time for running is during daylight hours.
Well, Good Luck tomorrow. I know you are a more advanced runner than i am; so any advice i give you would be mute. So, have fun, remember to breathe, and the goal is just to finish! Best of Luck, Laura
this week my running has gone very slow. I only logged in 3 miles, due to family commitments. I will definately need to kick it up a notch in order to be ready for my 13.1 in Sept. There are 3 races in Sept that i would like to do; 2 are local and the one that is in Va Bch. the 13.1 is the first race of the month; so hopefully anything after that will be cake. lol! So, today being Saturday, i am planning on getting in a 3 mile run; i have measure different paths with my car from my house to figure out mileage; so i dont have the same route to run all the time. I figure an assortment of runs will be good for me as well. thought about going running last night in the dark, and realized that the bears are now out foraging around and decided that probably would not be a good idea. Will definately have to make sure my time for running is during daylight hours.
Well, Good Luck tomorrow. I know you are a more advanced runner than i am; so any advice i give you would be mute. So, have fun, remember to breathe, and the goal is just to finish! Best of Luck, Laura
Wednesday, May 2, 2007
Congrats to Laura
It takes alot of guts to sign up for a long distance run, like a half or full marathon. 13 and 26 miles are nothing to sneeze at. For those of us not blessed with speed are looking at running for 2 hours plus for a half marathon and 4 hours for a full. A grueling experience to say the least, to have the guts to say I want to experience it takes alot. So Laura deserves alot of credit.
It takes alot of commitment to get geared up for it, including, long runs on the weekend, tempo runs during the week and maybe speedwork once a week. Tough stuff. I am looking at the Broad Street Run this Weekend, 10 miles of fun. My ten mile experience last Sunday was grueling. The course will be easier for the Race but it is tough once you get above 8 miles, or atleast that is true for me.
Like Laura I plan on registering for, and running in, a half marathon for the fall. Laura picked up a book on the prep required and there are alot out there. I like Hal Higdon's book on marathon training. I found his advice very helpful and it gives you a complete idea of what to expect during training. Runnersworld.com also has an interactive program that allows you to put in your race length and time of training and comes out with a program for you. It is nice but I like something a bit more detailed.
I wish LJ the best in her training and hope to hear from her on her results and trials during her training. Good Luck.
It takes alot of commitment to get geared up for it, including, long runs on the weekend, tempo runs during the week and maybe speedwork once a week. Tough stuff. I am looking at the Broad Street Run this Weekend, 10 miles of fun. My ten mile experience last Sunday was grueling. The course will be easier for the Race but it is tough once you get above 8 miles, or atleast that is true for me.
Like Laura I plan on registering for, and running in, a half marathon for the fall. Laura picked up a book on the prep required and there are alot out there. I like Hal Higdon's book on marathon training. I found his advice very helpful and it gives you a complete idea of what to expect during training. Runnersworld.com also has an interactive program that allows you to put in your race length and time of training and comes out with a program for you. It is nice but I like something a bit more detailed.
I wish LJ the best in her training and hope to hear from her on her results and trials during her training. Good Luck.
Subscribe to:
Posts (Atom)
