First things first, never, never underestimate the power of consistency and momentum.
Before I get to today’s run, I need to lay some foundation. Nearly all of my runs since I have started running have included walking. I walked for a total of 37 minutes in my first half-marathon, which was just back on July 4. After that I did a couple runs (short ones) in which other than my five minute warm-up I ran the entire time. I’m still a really slow runner, my half-marathon pace is only 13:32.
I was pretty excited to run today after not running or doing any cardio for 16 days. I mistakenly believed that after being a bum, and eating whatever I wanted for the last 16 days that I was going to be able to go out and run the whole distance, and hopefully have one of my better times. Boy did I set myself up for failure with that belief! Not only was I not able to run the whole distance, my pace was 30 seconds slower than my half-marathon pace. Here’s the real kicker…I only went two miles.
I went 2.02 miles and it took me 28:21. I ran for a total of about 17:21, and walked the difference. My longest running stretch was in the beginning for 11:47. I really didn’t want to stop, but didn’t think I could keep running. My heart rate was up to 185. It was relatively warm and sunny, 84 degrees with 67% humidity. I got a side stitch. I was congested. I haven’t been feeling well for the last week. My body was screaming, “what in the hell do you think you are doing?” Like I said in the beginning, never underestimate the power of consistency and momentum. Once you have lost those two things you have lost everything, and it’s time to start over.
I guess things could have been worse, I could have been in pain, which I never was. However, about 23 minutes into the run during one of my walk breaks I could feel my IT band rubbing against my knee. It’s funny, at least for me, that it always seems to be more noticeable when I am walking rather than running. I did run two one minute intervals after this just to gauge how bad I thought it felt compared to before. Like I said yesterday I knew that my IT band was still tight, so it looks like I will be a work in progress for quite some time.
Based on my results today I have decided I am definitely not going to try and run the 5k on Thursday, but I don’t want to walk it either. Since I seem to have a problem going out too fast in the beginning and lose momentum in the end I am going to walk more in the beginning. My plan is as follows: the first mile I will do a walk-run ratio of 2/1, the second mile I will do a walk-run ratio of 1/1, and the remainder I will do a walk-run ratio of .5/1. Hopefully, the IT band won’t be rubbing too bad.
At the moment I am not very optimistic about the fact that I am signed up for a 10 mile race that is in six weeks. But I am going to keep my fingers crossed and have faith that it will all work out. I am going to keep my running to three days a week, cross-train two days a week, and continue with my stretches, strength work and foam rolling.
I will be seeing the doctor again in a week or so. We may try a more intensive localized treatment such as deep tissue massage or Graston technique. It’s always easier, and probably more effective, if someone else is inflicting the pain!
1) Based on my half-marathon time, I should be able to do the 5k in 38:32. Based solely on the fact that I will be doing some walking this probably isn’t going to happen. It’s the time I am aiming for, but am not going to push it if my knee is bothering me.
2) Be able to run in the Twin Cities 10 mile race on October 2 without being hurt
3) Run the Monster Dash half-marathon on October 29. So I have to get through the 10 miles injury free! This will probably be the last race of this year, and I would really like to do it faster than my first half-marathon. God help me if I end up doing it any slower!
I am pretty excited as I just registered this morning for my first race for next year. The Minneapolis 13.1 which is on August 19. I wasn’t able to do this run this year, but it sounded like everyone had a great time. It also sounded like it was less hilly than the Twin Cities Red, White, and Boom which I will be running again next year. If any of my Minnesota friends are running any of these races let me know, I would love to meet up with you…even though I won’t be able to keep your pace.
Time for the foam roller. I will see you Friday with my first 5k race analysis!