Tuesday, December 27, 2011

Hamstring Treatment - Day 40 - NO RUN today -- Hamstring was sore...

I bailed on doing another run with Ange and Molly today. My hamstring was a bit sore, so I decided to err on the side of caution and give it a day's rest. I'm playing hockey tomorrow night, so I'm not sure if I'll run or not. I may just go out for 3 miles during the day. I'm walking a fine line between gradually building the strength and "internal calluses" in my legs, and over-straining my hamstring again, thereby causing a setback in training.

There are now less than 16 weeks until Boston. At this point I don't know if I'm just "running" Boston or if I'll actually be able to race it. Time will tell. I'll just keep walking that fine line.

Monday, December 26, 2011

8.4 km Run from Lucan

Ange O'Handley and her dog, Molly, and I went for an easy run from Lucan -- down Saintsbury, on Airport Road to Coursey, up to William and back to Timmy's. 8.37 km total in 47:34 for an average pace of 5:41. I was still a bit tight from Saturday's 9.5 km run, but battled through it. Here are my splits:

5:48 (366 m.)

After the run, I actually feel pretty good -- so I may be right back out there tomorrow!

Saturday, December 24, 2011

Christmas Eve Run - 9.5 km... (15.9 miles total on the week)

Today we met in Lucan for our annual Christmas Eve run. Jenny, Karen and Tori came out, as did Ange O'Handley and her two boys, Will (5) and Cohen (3). Everyone did a 1-k run out and then back to Tim Hortons for some hot chocolate -- 2 k total. Cohen hitched a ride with Ange for much of the run, but Will did the whole thing!

After the hot chocolate, I ran home and managed to bang off 5:21 per kilometre average pace. Here are my splits over the 7.5k run home:

5:33 (500 m.)

I felt good at the end -- but really didn't have a lot more in my legs to take me faster. All told, I did 15.9 miles on the weeks, so another 4 miles and I'm good to start looking at improving my speed.

Thursday, December 22, 2011

Hamstring Treatment - Day 35 - 5 miles on the treadmill -

I'm definitely feeling better. I did 5 miles on the treadmill tonight and I felt strong. I got my speed up to 6 MPH for a couple of miles and did the rest at 5.5 MPH -- but I got through the run feeling good.

Monday, December 19, 2011

Hamstring Treatment - Day 32: 4 miles on the treadmill

Pumped out 4 miles on the treadmill tonight. Uneventful. I tried to build my speed up to 6 MPH for this run, but couldn't hold it. I toned it back to 5.3 and then ramped it up to 5.5 MPH for the balance of the run. I ran for around 45 minutes.

Thursday, December 15, 2011

Hamstring Treatment - Day 28 - 4 miles on Treadmill...

I ran 4 miles on the treadmill tonight. Early in the run I ramped it up to an audacious 6 MPH, but I started to feel it in my right knee, so I backed off to 5.5 MPH. I varied the speed between 5.0 and 5.5 depending on how I felt, but managed to get the 4 miles in within about 45 minutes. Not great, but not terrible.

Both hips were a bit sore -- possibly due to playing hockey 2 nights ago, and my right knee was a bit sore tonight. But I went and rode Gamble for about 45 minutes and as I write this post, nothing hurts.

Tuesday, December 13, 2011

Hamstring Treatment - Day 26: Played hockey!

I played hockey for the first time in a month. Felt good. By the end of the day, I felt comfortable pushing the leg harder than at the start of the game. No soreness at the end or the next morning.

Monday, December 12, 2011

Hamstring Treatment - Day 25 - 3.5 miles on the treadmill

I did 3.5 miles today on the treadmill today. I felt that my leg was stronger, and I managed to pickup the pace a bit from Saturday's 3-mile run. I was hitting 5.5 miles per hour by the end of the run, compared to 5.2 MPH on Saturday. Progress!

Friday, December 9, 2011

Hamstring Treatment - Day 23 - 3 Mile Run on Treadmill

So I managed to get in 3 miles on the "dreadmill". As Coach Brian suggested, I didn't worry about speed -- just distance. Although, I guess I always worry a bit about speed, because the slower I go, the more time it will take to cover the target distance. But I got my 3 miles in within about 35 minutes. So I certainly wasn't setting the world on fire, but my hamstring is still getting some work and feeling stronger -- gradually.

Wednesday, December 7, 2011

Hamstring Treatment - Day 20

Skated in Lucan for 10 minutes.

Ran for 4 kilometres with Brian at an average speed of 6 minutes per kilometre (10 minute miles) -- which felt about the same as the treadmill run last night. It felt good to be running outdoors for the first time in almost 3 weeks! Hamstring felt quite stiff at the beginning of the run, but loosened up by the end of the run.

I didn't ride tonight.

Coach Brian suggested taking Thursday off of running or skating, and to ramp the running mileage (but not the pace) up slowly, henceforth. Specifically, Coach said:

a) Work on miles, not pace.

b) Work on the quality of the gait (feet straight, striking the ground properly on both sides) to ensure the muscles are repairing properly.

c) Work on getting the weekly mileage up to 20 miles without pain before I start to work on improving the pace.

Tuesday, December 6, 2011

Hamstring Treatment - Day 19

Skated for 15 minutes in Exeter. I don't have anything that resembles a quick take-off, but I was able to skate and stop without any issues.

I rode and Gamble over a combination of verticals -- single stride in between. Took it up to 3'6" and was able to do it cleanly with no rushing.

Ran on the treadmill for 2 miles -- bumped it up to 11 minute miles -- but couldn't get it faster without feeling like it would hurt. No significant stiffness the next day.

Monday, December 5, 2011

Hamstring Treatment - Day 18

Rode Gamble over small verticals (2 strides between) - 3' max. I rode Rapport for 12 minutes at a canter. No issues.

I saw Physiotherapist Craig Irwin at the Lions meeting tonight. He gave me clearance to start running and skating -- as long as I watched it closely, particularly the morning after.

I ran 1 mile on the treadmill slowwwwwwly (12 minutes/mile). I was tight, but got through it. No difference in stiffness the next morning. YAY!

Sunday, December 4, 2011

Hamstring Treatment - Day 17

Rode Gamble over a single vertical fence -- took it up to 3'. A bit of a tweak in my leg over the fence, but nothing serious. Felt great to be jumping again!

Saturday, December 3, 2011

Hamstring Treatment - Day 16

No riding today. But I helped out with the Lucan Santa Claus Parade including walking for about a mile beside the Lions' floats. I also did about 200 m. of jogging to and from my car to get something for the float. Still feel tight, but it felt good to be moving!

Friday, December 2, 2011

Hamstring Treatment - Day 15

Rode Gamble on a hack and went through Rapport's Water Park. A couple of tweaks in the leg along the ride, but otherwise uneventful.

Thursday, December 1, 2011

Hamstring Treatment - Day 14

Rode Gamble and cantered for 10 minutes. No probs -- other than a stumble by Gamble which caused a temporary minor injury to me -- not in my legs, though. I was able to talk normally in 2 minutes or so after the stumble.

Physiotherapist Craig came over and gave me a printout of the exercise I should be doing. He did more ultrasound plus lots of intense massage of the leg.

I'm starting to think that the riding could actually be helping me. Its not generally weight bearing, but it does get me using quite a range of motion and different muscles -- particularly when doing a posting trot.

2 weeks after the injury and I'm feeling quite good. Still tight in my hamstring, but I'm now walking without a limp.