This has been a good news week. I have been resumed running in a limited format and things seem to be coming along nicely. I am working in a run every second day, slowly re-building my distance and making sure my calf can handle the increased workload before moving any further.
I've been out four times in the last seven days. So far I have completed 4.5K (3 miles) outdoors and 60 minutes on the treadmill. In both these instances, I've have been alternating walking and jogging. I plan on increasing my distance by about 10% every second day, emphasizing the treadmill runs as the initial increase area . My goal is to get to 10K outdoors by Apr. 20.
I can't believe how paranoid I am about this. I can feel myself continuously evaluating my right leg and over-compensating as I run. I think the biggest issue will be to restore my confidence in my capacity to get back to full power and speed, and run longer distances. I am, however, buoyed by the fact that I'm still in great shape as I've been maintaining my cardio. The plan is to continue to do this on my non-running days for now.
until next week,
Michael
Wednesday, April 11, 2007
Wednesday, April 4, 2007
turning the corner
Finally some good news to report. Last Friday, I got the green light from my physiotherapist to resume a light, easy running program. My first attempt was Monday. I worked a series of 4 min walk + 1 min jog between my weight program. I had no issues with my calf and was heartened by this. This morning I repeated this program and extended my running portion, again with no difficulty or pain.
I visited my massage therapist early this afternoon, a different person who had more experience with my type of injury. She expressed surprise that my muscles were not as stiff as she expected, based on the notes she had read prior to our session. More good news. In fact, she mentioned she felt I was well on the road to recovery based on her assessment and my treatment today.
My plan is now to run every second day. Well, let's admit it will be a walk/run for now and I'll increase my distance and my running perecentage by 10% a week. I plan to keep up with the other exercise areas I've been exploring as I increase my running and shift to running more as I get stronger. But I'm not thinking past the next two weeks. I'd like to get back to a regular running program now that the nice weather is here. The rest will take care of itself.
until next week,
Michael
I visited my massage therapist early this afternoon, a different person who had more experience with my type of injury. She expressed surprise that my muscles were not as stiff as she expected, based on the notes she had read prior to our session. More good news. In fact, she mentioned she felt I was well on the road to recovery based on her assessment and my treatment today.
My plan is now to run every second day. Well, let's admit it will be a walk/run for now and I'll increase my distance and my running perecentage by 10% a week. I plan to keep up with the other exercise areas I've been exploring as I increase my running and shift to running more as I get stronger. But I'm not thinking past the next two weeks. I'd like to get back to a regular running program now that the nice weather is here. The rest will take care of itself.
until next week,
Michael
Thursday, March 29, 2007
injury report
For the past week, I've been totally focused on dealing with my injury. The marathon dream has been put aside for the time being. I am continuing my non-running fitness routine, although with less urgency now that I've accepted my situation. My primary objective right now is to get past the injury, which seems now to be more serious than I originally thought, and re-build the strength in my right calf.
I am continuing with twice weekly physio treatments and weekly massage therapy sessions. I'm also doing exercises myself to help this process. My exercise regimen is still pretty consistent, as my wife Cheryl has picked the spinning "bug". We are taking part in 45-minute sessions at the gym three or four times a week. This is a heavy duty workout. I'm also doing about an hour on the eliptical machine a couple of times a week and a weight sesion once a week. All in all, I'm keeping in top condition and my weight is staying stable even without the running program.
My physio specialist and I have agreed that I will resume running early next week on a very limited basis. She has done a good job at reminding me to start slowly and increase in minimum increments so as not to cause the injury to recur by doing too much too fast. Hopefully my next entry will have me back on the road, taking advantage of this beautiful Spring weather.
until next week,
Michael
I am continuing with twice weekly physio treatments and weekly massage therapy sessions. I'm also doing exercises myself to help this process. My exercise regimen is still pretty consistent, as my wife Cheryl has picked the spinning "bug". We are taking part in 45-minute sessions at the gym three or four times a week. This is a heavy duty workout. I'm also doing about an hour on the eliptical machine a couple of times a week and a weight sesion once a week. All in all, I'm keeping in top condition and my weight is staying stable even without the running program.
My physio specialist and I have agreed that I will resume running early next week on a very limited basis. She has done a good job at reminding me to start slowly and increase in minimum increments so as not to cause the injury to recur by doing too much too fast. Hopefully my next entry will have me back on the road, taking advantage of this beautiful Spring weather.
until next week,
Michael
Wednesday, March 21, 2007
Facing reality
I was hoping to have positive news to share with you about my progress towards completing my
marathon adventure in Ottawa on May 27th. With only 10 weeks of training left, I have been increasing my cardio and leg strength through non-running exercises as I emphasize physio and massage for my injured calf. On Monday I went out for a low-level walk/run and completed 55 minutes. I was ecstatic about my progress and looked forward to increasing my pace this morning but at the 30-minute mark, I felt the calf muscle pull and limped home, dejected and discouraged.
I met with coach this morning and we have agreed on three things:
1. I will not run until April 1st. This is a neccessary step to allow my injury to heal. I will continue my non-running exercise regimen during this time to allow me to ease back into a running program once my injury heals completely.
2. With only about 7 weeks to train after I start running again, it's unrealistic for me to anticipate I will be able to run a marathon in late May. There just isn't enough time to build stamina and endurance to the level required to complete the 26-mile distance.
3. I can probably run the Ottawa half-marathon as part of re-building my fitness level as I search for another marathon in mid or late Summer. So the dream is not dead, just deferred for a while. Such is the reality of life.
All things being equal, it's pretty tough for me to stay down for very long. I'm in the best shape I've been in ten years, my weight and my body fat percentage continue to drop, I have more energy than ever and I like the way I look. Besides, with all the cross-training I'm doing, maybe I'll look at completing a trialthlon instead of just a marathon.
until next week,
Michael
marathon adventure in Ottawa on May 27th. With only 10 weeks of training left, I have been increasing my cardio and leg strength through non-running exercises as I emphasize physio and massage for my injured calf. On Monday I went out for a low-level walk/run and completed 55 minutes. I was ecstatic about my progress and looked forward to increasing my pace this morning but at the 30-minute mark, I felt the calf muscle pull and limped home, dejected and discouraged.
I met with coach this morning and we have agreed on three things:
1. I will not run until April 1st. This is a neccessary step to allow my injury to heal. I will continue my non-running exercise regimen during this time to allow me to ease back into a running program once my injury heals completely.
2. With only about 7 weeks to train after I start running again, it's unrealistic for me to anticipate I will be able to run a marathon in late May. There just isn't enough time to build stamina and endurance to the level required to complete the 26-mile distance.
3. I can probably run the Ottawa half-marathon as part of re-building my fitness level as I search for another marathon in mid or late Summer. So the dream is not dead, just deferred for a while. Such is the reality of life.
All things being equal, it's pretty tough for me to stay down for very long. I'm in the best shape I've been in ten years, my weight and my body fat percentage continue to drop, I have more energy than ever and I like the way I look. Besides, with all the cross-training I'm doing, maybe I'll look at completing a trialthlon instead of just a marathon.
until next week,
Michael
Wednesday, March 14, 2007
A wake up call
After crafting last week's positive-feeling update, I sent off a quick message to my coach to inform him of my renewed enthusiasm. He sent me a short reply that included the simple fact that I only have about 11 weeks of training left before the Marathon. Boy, talk about a wake up call!! And here I've been sitting back, resting on my laurels. As I write this note I'm accutely aware that I'm now at the ten-week mark.
The good news is that in realizing this fact, I have implemeted a plan to get to, and stay in, peak physical condition as my injury heals. Last week I started a non-running program that includes two hours per day of training. I've discovered a whole new world in eliptical training, spinning classes and swimming laps at the local pool. And I've realized I don't mind these alternate fitness options that I never would have explored had it not been for my current situation.
And I think I've finally found a resource to resolve my injury issue. This morning I visited a massage therapist who did a great job not only on addressing my injury point, but as an avid runner was able to suggest a short term program to get back on the street, so to speak.
until next week.
Michael
The good news is that in realizing this fact, I have implemeted a plan to get to, and stay in, peak physical condition as my injury heals. Last week I started a non-running program that includes two hours per day of training. I've discovered a whole new world in eliptical training, spinning classes and swimming laps at the local pool. And I've realized I don't mind these alternate fitness options that I never would have explored had it not been for my current situation.
And I think I've finally found a resource to resolve my injury issue. This morning I visited a massage therapist who did a great job not only on addressing my injury point, but as an avid runner was able to suggest a short term program to get back on the street, so to speak.
until next week.
Michael
Wednesday, March 7, 2007
Back in the saddle.
I am finally out of the doldrums. Even though I'm still feeling the effects of my calf injury, I seem to have a new perspective. I have re-started my exercise program with spinning classes the last two evenings. What a workout!! One positive by-product is that my wife came with me on Monday. She enjoyed the session and wants to go back.
I continue to use physio on my calf and have not run in the last four weeks. So I know I'm already starting to lose to momentum in my fitness level. My goal for this week is to string together a number of consecutive exercise days to get myself back into the groove. I find it truly amazing that, in the blink of eye it seems, I've lost almost a month of training.
So mentally I'm back into PMO (positive mental attitude). The challenge will now be to resist the tempation to get back into my running program until my injury is fully healed. To this end, I intend to stay focused on non-running activities until at least the end of this week. I have a number of options and intend to keep re-building my strength and stamina.
until next week,
Michael
I continue to use physio on my calf and have not run in the last four weeks. So I know I'm already starting to lose to momentum in my fitness level. My goal for this week is to string together a number of consecutive exercise days to get myself back into the groove. I find it truly amazing that, in the blink of eye it seems, I've lost almost a month of training.
So mentally I'm back into PMO (positive mental attitude). The challenge will now be to resist the tempation to get back into my running program until my injury is fully healed. To this end, I intend to stay focused on non-running activities until at least the end of this week. I have a number of options and intend to keep re-building my strength and stamina.
until next week,
Michael
Thursday, March 1, 2007
discouraged but still determined
Not much to report this week, other than I've managed to re-injure the same calf. I thought I had things well under control at the end of last week, so I did about 30 minutes on the treadmill before feeling a slight discomfort on my right calf.
Wanting to test my status, I made the decision to run outdoors on Sunday. Turns out this was a big mistake and within twenty minutes of heading out, my right calf was again sore and I limped back home, in worse condition than before. Needless to say I was devastated and discouraged, but I've come to terms with this issue.
The good news is that my coach still advises I'm ahead of the game in my marathon training and can afford to coast for a while more. He has made me feel ok about this challenge. The hardest part is disciplining myself to keep a daily exercise regimen while injured.
I have committed myself to keeping my conditioning and cardio levels high with non-running activities like the riding the exercise bike, weights and swimming for the next week. I've immersed myself in physio treatments and want to make sure I ease my way back into running.
until next week,
Michael
Wanting to test my status, I made the decision to run outdoors on Sunday. Turns out this was a big mistake and within twenty minutes of heading out, my right calf was again sore and I limped back home, in worse condition than before. Needless to say I was devastated and discouraged, but I've come to terms with this issue.
The good news is that my coach still advises I'm ahead of the game in my marathon training and can afford to coast for a while more. He has made me feel ok about this challenge. The hardest part is disciplining myself to keep a daily exercise regimen while injured.
I have committed myself to keeping my conditioning and cardio levels high with non-running activities like the riding the exercise bike, weights and swimming for the next week. I've immersed myself in physio treatments and want to make sure I ease my way back into running.
until next week,
Michael
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