January 31, 2010
Holy crap,br /br /Payment has been receivedbr /Barb "Kelownagurl" is Registered forbr /Oliver Half Ironman Triathlon Individualbr /br /June 6, 2010.br /br /Freaking out.div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-7550703055922139459?l=kelownagurl.blogspot.com' alt='' //div
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January 28, 2010
I woke up around 1am last night and knew I wasn't going to fall back to sleep right away so I got up and took half an ativan for a change. Within 20 minutes I was out like a light and didn't wake up again until about 5am, then only for a few minutes.br /br /The result was I felt great all day - lots of energy, motivated etc. I was DYING to go for a run and seriously considered it off and on all day. The original plan had been to change into run clothes, drop son off at guitar lesson and run for 30 minutes in the park by the music store. My shins weren't hurting when I walked but I can feel them lumps when I press on them and they hurt if I massage the knots.br /br /Anyway, I talked to Jeff Kline last night and he really believes that a lay off of 1-2 weeks is in order with bike and swim to maintain fitness. He recommended pool jogging and said the elliptical would probably be ok too since I have no knee issues.br /br /So, with a heavy heart, I will not run for at least one week and see what happens. I will stretch, massage, work those knots out, ice, do physio stuff. And keep fit in other ways.br /br /Contemplating getting some coaching to get my running up to speed before June. There are many pros and cons. I like the push to get training done but I also enjoy flexibility in my schedule. I think I do well with my bike/swim training but I could definitely use some help with my running. I just don't know....br /br /br /Anyway, today I rode the trainer for 45 minutes in zone 2. Also did my PT stretches and strength, and some yoga.br /br /br /This is a test for my Joe's Goals link.br /br /a href="http://www.joesgoals.com/?u=5C3B1440-ED42-95F1-9CA90C9061693F62"img src="http://www.joesgoals.com/badge/5C3B1440-ED42-95F1-9CA90C9061693F62_v_150_200.jpg" alt="Kelownagurl's Personal Score Badge" border="0" //adiv class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-8477650756865505031?l=kelownagurl.blogspot.com' alt='' //div
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January 27, 2010
Playing catch-up again.br /br /Did my run on Tuesday. Shins had sore-ish all day but I ran anyway, ready to bail early if necessary. As usual, did my warm up for 10 min and of course legs felt bad for first 10-15 minutes. Once I settled into my 9 min run 1 min walk, I started to feel good. The ache went away (more or less) and my middle mile was run in 9:36. I didn't have my HRM on but I think my HR was up around 155-160 bpm.br /br /I ran laps around the block where it is flat. Did 5.8 km in 41 minutes.br /br /Wore my KT Tape on my right shin for the first time. Don't know if it worked or not. Might not have been the best test because my shins were already sore. When I got home, my shins were pretty sore so I iced them well and then felt better.br /br /Today, they hurt if I press on them but not when I walk or climb stairs. I"m kid of surprised actually.br /br /Today, and Monday, were both difficult days. I didn't ride on Monday, nor did I swim today. No particular reason other than I was busy at work and it meant a struggle to get there. My motivation is still a little lacking on school days I guess. br /br /So anyway, last night I was fed up with my shins and I tweeted that I was fed up and I planned to go hard core and just run through it this time since it's the only thing I haven't tried yet. Two friends who are both coaches attempted to dissuade me from that decision and suspect they are right but it galls me to take a break from running and get over these god damn shin splints for - what? the 6th time? 7th time? I don't know, I've lost count.br /br /I appreciate all the advice people have sent me but honestly, I just get more confused with all the conflicting ideas. Where your orthotics, don't wear them. Stretch, don't stretch, Massage, don't massage. Rest, run through it. Try this exercise, that exercise, this treatment, that tape, this compression, my Aunt did this, my Uncle did that.br /br /All of them are good ideas be to be honest, I've tried them all, I really have.br /br /So as a serious self-assessment:br /br /I was ok all fall as I slowwwwwwwwwly transitioned to forefoot running. The pain didn't start to return until New Year's Eve when I ran 10km to reach my goal distance for 2009.br /br /And looking back, although I was cautious, I may still have built up my mileage too quickly in December. I was feeling great and felt it was safe to keep on building.br /br /There were 5 weeks of running in December. Here's what I did. What do you think? Was it reasonable?(br /br /(Week # - km each run, total, run/walk min)br /br /span style="font-weight: bold;"Week 1/span - 5, 5, 4 = span style="font-weight: bold;"14 km total/span, 4/1br /span style="font-weight: bold;"Week 2/span - 6, 4.5, 5 = span style="font-weight: bold;"15.5 km total/span, 5/1 then 6/1br /span style="font-weight: bold;"Week 3/span - 7.5, 4, 4.5 = span style="font-weight: bold;"16 km total/span, 7-8/1br /span style="font-weight: bold;"Week 4/span - 9, 5, 5 = span style="font-weight: bold;"19 km total/span, 9/1br /span style="font-weight: bold;"Week 5 /span- 5.2, 8.8 = span style="font-weight: bold;"14 km total/span, 9/1 br /br /span style="font-weight: bold;font-size:130%;" January span style="font-style: italic;"(shin pain started up again/span/spanspan style="font-style: italic;")/spanbr /br /span style="font-weight: bold;"Week 1/span - ellip 2 days, then ran 7.6 km with ITB pain, shins okbr /span style="font-weight: bold;"Week 2 /span- 5km run, 9/1 easy, then Sun of next week 10km 9/1 felt good.br /span style="font-weight: bold;"Week 3/span - 4km, 6km, 5/1 and 9/1. Shins sore-ishbr /span style="font-weight: bold;"Week 4 /span- 5.8 km, 9/1 shins sore-ish (that's this week)br /br /I plan to have hubby video tape me running and get my friend-run-coach to take a look and offer advice if my form is bad.br /br /More tomorrow.... Got to go to bed now...div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-2285702414930137732?l=kelownagurl.blogspot.com' alt='' //div
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January 27, 2010
Playing catch-up again.br /br /Did my run on Tuesday. Shins had been sore-ish all day but I ran anyway, ready to bail early if necessary. As usual, did my warm up for 10 min and of course legs felt bad for first 10-15 minutes. Once I settled into my 9 min run 1 min walk, I started to feel good. The ache went away (more or less) and my middle mile was run in 9:36. I didn't have my HRM on but I think my HR was up around 155-160 bpm. I ran laps around the block where it is flat. Did a total of 5.8 km in 41 minutes.br /br /Wore my KT Tape on my right shin for the first time. Don't know if it worked or not. Might not have been the best test because my shins were already sore. When I got home, my shins were pretty sore so I iced them well and then felt better.br /br /Today, they hurt if I press on them but not when I walk or climb stairs. I'm kind of surprised actually.br /br /Today, and Monday, were both difficult days. I didn't ride on Monday, nor did I swim today. No particular reason other than I was busy at work and it meant a struggle to get there. My motivation is still a little lacking on school days I guess.br /br /So anyway, last night I was fed up with my shins and I tweeted that I was fed up and I planned to go hard core and just run through it this time since it's the only thing I haven't tried yet. Two friends who are both coaches attempted to dissuade me from that decision and I suspect they are right but it galls me to take a break from running and get over these god damn shin splints for - what? the 6th time? 7th time? I don't know, I've lost count.br /br /I appreciate all the advice people have sent me but honestly, I just get more confused with all the conflicting ideas. Wear your orthotics, don't wear them. Stretch, don't stretch. Massage, don't massage. Rest, run through it. Try this exercise, that exercise, this treatment, that tape, this compression. My Aunt did this, my Uncle did that. Gaaaaaahhhhhhhhh!br /br /All of them are good ideas be to be honest, I've tried them all, I really have.br /br /So as a serious self-assessment:br /br /I was ok all fall as I slowwwwwwwwwly transitioned to forefoot running. The pain didn't start to return until New Year's Eve when I ran 9km to reach my goal distance for 2009.br /br /And looking back, although I was cautious, I may still have built up my mileage too quickly in December. I was feeling great and felt it was safe to keep on building.br /br /There were 5 weeks of running in December. Here's what I did. What do you think? Was it reasonable?br /br /span style="font-style: italic; font-weight: bold;"(Week # - km each run, total, run/walk min)/spanbr /br /span style="font-weight: bold;"Week 1/span - 5, 5, 4 = span style="font-weight: bold;"14 km total/span, 4/1br /span style="font-weight: bold;"Week 2/span - 6, 4.5, 5 = span style="font-weight: bold;"15.5 km total/span, 5/1 then 6/1br /span style="font-weight: bold;"Week 3/span - 7.5, 4, 4.5 = span style="font-weight: bold;"16 km total/span, 7-8/1br /span style="font-weight: bold;"Week 4/span - 9, 5, 5 = span style="font-weight: bold;"19 km total/span, 9/1br /span style="font-weight: bold;"Week 5 /span- 5.2, 8.8 = span style="font-weight: bold;"14 km total/span, 9/1 br /br /span style="font-weight: bold;font-size:130%;" Januaryspan style="font-size:100%;" /spanspan style="font-style: italic; font-weight: bold;font-size:100%;" (shin pain started up again/span/spanspan style="font-style: italic; font-weight: bold;font-size:100%;" )/spanbr /br /span style="font-weight: bold;"Week 1/span - ellip 2 days, then ran 7.6 km with ITB pain, shins okbr /span style="font-weight: bold;"Week 2 /span- 5km run, 9/1 easy, then Sun of next week 10km 9/1 felt good.br /span style="font-weight: bold;"Week 3/span - 4km, 6km, 5/1 and 9/1. Shins sore-ishbr /span style="font-weight: bold;"Week 4 /span- 5.8 km, 9/1 shins sore-ish (that's this week)br /br /I plan to have hubby video tape me running and get my friend-run-coach to take a look and offer advice if my form is bad.br /br /More tomorrow.... Got to go to bed now...div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-2285702414930137732?l=kelownagurl.blogspot.com' alt='' //div
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January 24, 2010
Feeling waaaaaaaaay better today.br /br /Sleeping about 7-8 hours two nights in a row makes a world of difference.br /br /Getting over the sinus thingamabobber is good news too.br /br /Went for a 6km trail run yesterday. I thought the trail up in the hills would be free of snow by now. Well it was, sorta. Snow had melted into small lakes and then frozen. Bare spots were muddy and slippery. Made for a fun and challenging run.br /br /Did 6km in about 50 minutes. Regular warm up then 9/1. Legs felt ok probably because I was running so slowly. I iced my shins when I got home though because they've been sore lately.br /br /Today I got all ready to go to the pool then remembered it's closed for a swim meet this weekend.br /br /Did a great 30 minutes core/strength workout instead.br /br /span style="font-weight: bold;"First the PT Stuff/spanbr /3X5 one legged squats on the stairsbr /3 sets of wall squats with band around kneesbr /side steps with bandbr /3 sets of toe raisesbr /br / span style="font-weight: bold;" Then strength and core with 3 sets of: /spanbr /10 pushupsbr /20 crunchesbr /30 sec back bridgebr /45 sec plankbr /20 bike crunchesbr /br /span style="font-weight: bold;"Then Yoga for Runners with additional stretches:/spanbr /3 sets of 30 sec calf stretchesbr /hip flexors / piriformis / ITB stretchbr /br /All of this took about an hour and I felt great afterwards.br /br /span style="font-weight: bold;"This week coming up:br /br /-M- /spanbikespan style="font-weight: bold;"br /-T- /spanrunbr /span style="font-weight: bold;"-W- /spanswimspan style="font-weight: bold;"br /-T-/span runspan style="font-weight: bold;"br /-F- /spanoffspan style="font-weight: bold;"br /-S- /spanbike or long runspan style="font-weight: bold;"br /-S- /spanswim and bike or long runspan style="font-weight: bold;"br //spandiv class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-3138800200919808293?l=kelownagurl.blogspot.com' alt='' //div
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The House Where I Grew Up
Just want to see if this works.br /br /iframe width="425" height="350" frameborder="0" scrolling="no" marginheight="0" marginwidth="0" src="http://maps.google.com/maps?f=qamp;source=embedamp;hl=enamp;geocode=amp;q=7131+marrington+road+richmond+bc+canadaamp;sll=37.868738,-122.259059amp;sspn=0.005793,0.013207amp;ie=UTF8amp;hq=amp;hnear=7131+Marrington+Rd,+Richmond,+Greater+Vancouver+Regional+District,+British+Columbia,+Canadaamp;ll=49.161405,-123.188545amp;spn=0.000298,0.000825amp;t=hamp;z=21amp;layer=camp;cbll=49.161247,-123.188524amp;panoid=8HABOEKi_6rvCnDyKXszEwamp;cbp=12,297.82,,0,-0.26amp;output=svembed"/iframebr /smalla href="http://maps.google.com/maps?f=qamp;source=embedamp;hl=enamp;geocode=amp;q=7131+marrington+road+richmond+bc+canadaamp;sll=37.868738,-122.259059amp;sspn=0.005793,0.013207amp;ie=UTF8amp;hq=amp;hnear=7131+Marrington+Rd,+Richmond,+Greater+Vancouver+Regional+District,+British+Columbia,+Canadaamp;ll=49.161405,-123.188545amp;spn=0.000298,0.000825amp;t=hamp;z=21amp;layer=camp;cbll=49.161247,-123.188524amp;panoid=8HABOEKi_6rvCnDyKXszEwamp;cbp=12,297.82,,0,-0.26" style="color:#0000FF;text-align:left"View Larger Map/a/smalldiv class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-275551276101045723?l=kelownagurl.blogspot.com' alt='' //div
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The House Where I Grew Up
Just want to see if this works.br /br /iframe width="425" height="350" frameborder="0" scrolling="no" marginheight="0" marginwidth="0" src="http://maps.google.com/maps?f=qamp;source=embedamp;hl=enamp;geocode=amp;q=7131+marrington+road+richmond+bc+canadaamp;sll=37.868738,-122.259059amp;sspn=0.005793,0.013207amp;ie=UTF8amp;hq=amp;hnear=7131+Marrington+Rd,+Richmond,+Greater+Vancouver+Regional+District,+British+Columbia,+Canadaamp;ll=49.161405,-123.188545amp;spn=0.000298,0.000825amp;t=hamp;z=21amp;layer=camp;cbll=49.161247,-123.188524amp;panoid=8HABOEKi_6rvCnDyKXszEwamp;cbp=12,297.82,,0,-0.26amp;output=svembed"/iframebr /smalla href="http://maps.google.com/maps?f=qamp;source=embedamp;hl=enamp;geocode=amp;q=7131+marrington+road+richmond+bc+canadaamp;sll=37.868738,-122.259059amp;sspn=0.005793,0.013207amp;ie=UTF8amp;hq=amp;hnear=7131+Marrington+Rd,+Richmond,+Greater+Vancouver+Regional+District,+British+Columbia,+Canadaamp;ll=49.161405,-123.188545amp;spn=0.000298,0.000825amp;t=hamp;z=21amp;layer=camp;cbll=49.161247,-123.188524amp;panoid=8HABOEKi_6rvCnDyKXszEwamp;cbp=12,297.82,,0,-0.26" style="color:#0000FF;text-align:left"View Larger Map/a/smalldiv class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-275551276101045723?l=kelownagurl.blogspot.com' alt='' //div
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January 20, 2010
Still feeling fairly crappy. Had an awful sleep. However, I felt ok at work though - just tired throughout the day. Forced myself out the door after work and went for a short run. 30 minutes around the neighbourhood. I wasn't in pain today, just had heavy tired legs. It felt like I had just run the first brick of the season (and it was only an easy run).br /br /Will it ever feel like I'm not just plodding and trudging along? Will there ever be a day when my legs don't hurt when I run?br /br /Yeah yeah I know, it's just because I'm tired and have a sinus infection and it was after a long day at work. This too shall pass.br /br /Will try for another short run on Friday and then I'll do the same 10k on Sunday and hopefully feel better after than I did last weekend.div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-2808437717622482744?l=kelownagurl.blogspot.com' alt='' //div
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January 20, 2010
Still feeling fairly crappy. Had an awful sleep. However, I felt ok at work though - just tired throughout the day. Forced myself out the door after work and went for a short run. 30 minutes around the neighbourhood. I wasn't in pain today, just had heavy tired legs. It felt like I had just run the first brick of the season (and it was only an easy run).br /br /Will it ever feel like I'm not just plodding and trudging along? Will there ever be a day when my legs don't hurt when I run?br /br /Yeah yeah I know, it's just because I'm tired and have a sinus infection and it was after a long day at work. This too shall pass.br /br /Will try for another short run on Friday and then I'll do the same 10k on Sunday and hopefully feel better after than I did last weekend.div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-2808437717622482744?l=kelownagurl.blogspot.com' alt='' //div
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January 19, 2010
It took until Sunday before I felt up to running and I was chomping at the bit to get out there. Went down to the Greenway and did a 10 min warmup then ran 9/1 the whole time. Did about 8km and felt ok to push for another 2km. Did 10.15 in total, in about 1:14:00. I wore my ITB strap and my right knee felt fine, left knee was sore but not at ITB, and achilles felt a bit tender but nothing hurt so much that I limped or had to walk more.br /br /When I got back to the car, I felt dizzy and wheezy. Didn't have my puffer with me so I left quickly and went to pick up Erik who was 2km away at school. Still wheezy and had trouble getting a full breath so use my puffer when I got home. Hacked a lot for about an hour after then was fine.br /br /My legs felt pretty trashed that night and the next day but they're ok today I think, just tired now. br /br /As for my cold, I was feeling a lot better by Monday morning but in the afternoon I got worse again and went into the doctor after school today to get checked. Avoided the antibiotics and got a prescription for Nasonex. He also encouraged me to continue the Neti Pot.br /br /Forgot to mention I did the trainer last night but didn't do anything today p sinus headache was too oppressive.br /br /Trainer - 22.6 km in 50 minutes.br /br /20 min at Zone 2, 90 rpmbr /10 min spinups 80-105 rpmbr /10 min single leg drills (sucked)br /10 min cool down (85 rpm)div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-7295917855784874412?l=kelownagurl.blogspot.com' alt='' //div
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