I have a nickel-sized blister on my foot this morning that is still
soft. It developed at mile 9 of my 16 miler yesterday.
I also have mostly bruising-type pain on my right hip, probably from
the Camelbak, and some ankle soreness from awkardly walking/running on
the blister.
The good news is that usual injury suspects are not bothering me
today–although hip flexors were really tight and sore for my last six
miles yesterday.
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This one really hurt. Blisters, exhaustion, back, ankle, hip, the works. Total breakdown.
Total Time (h:m:s) 2:45:42 10:19 paceMoving Time (h:m:s) 2:36:06 9:43 paceDistance (mi ) 16.04Elevation Gain (ft) +1,077 / -1,084
I think from 1 and 2, it’s obvious what happened. I’m not used to pacing myself.
Lap Time Distance1 7:51 1.002 8:07 1.003 8:42 1.004 8:58 1.005 9:03 1.006 8:48 1.007 9:12 1.008 9:15 1.009 8:53 1.0010 9:55 1.0011 9:58 1.0012 10:20 1.0013 10:11 1.0014 11:52 1.0015 12:52 1.0016 12:00 1.0017 0:11 0.02
Elevation:
I have a nice little set of exercises and stretches…
3×10 reps q day on the exercises (4 seconds between reps, 1 minute rest between sets)
1×3 reps on the stretches, twice per day (20 sec hold, 30 sec rest)
AROM hip/knee flx supine
AROM lumbar alt arm/leg (hip bird dog) w/ ball
AROM lumbar alt leg supine on Ball
Stretch hip/knee figure 4
Stretch Piriformis 4 point kneel
Stretch Piriformis supine crossed leg
AROM lumbar ext prone (uni press ups)
AROM lumbar rotn sidelying knee bent uni
AROM lumbar rotn supine
AROM lumbar arm walk prone w/ ball
AROM lumbar bridging w/ alt leg
Stretch hamstring uni longsitting
AROM ankle static neutral w/wobble bard
AROM hip/knee stance uni (clock reach)
AROM knee stance uni catch w/ball
Resist hip 4 way w/elastic
Resist stance uni w/crosspull w/elastic
Diagonal kicks
Free squats
BOSU lunges
Update: Found an exercise ball for what looks like fairly cheap:
However, the Bosu seems pricey… (I’ve seen some of them for as much as $150)
First tempo run in 2 months! 3 miles in 22:51 (7’37″ miles)
I started this morning thinking that my back was locked up. As the day went on, things loosened up. I think the tempo run helped instead of hurt.
I think I have an inkling of why I got hurt (twice). I was too conservative. Not with my easy run pace, or my mileage, but just scared of doing anything more than easy runs. I would chicken out of tempos/intervals and blame it on time.
I was building up mileage without the cardio/muscle strengthening that comes with the other paces. I was just wearing myself down.
Last week was my first interval set (2×1600) in 3 1/2 months. Names for each type of run aside, I guess eventually easy pace becomes hard pace if its the fastest pace you do.
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