Sunday, April 22, 2012

Neither epiphany nor style

M - passive recovery
T AM: 5.2 level 3 on track (HR test) PM: 5.8 level 2 @ Twin Brook
W 7.2 level 1 @ River Point
Th 7.5 level 1 @ Back Cove
F 6.1 level 1-2 @ Leighton Hill
S 12 level 2-4 @ Pineland (2.5 mi @ race pace)
S 6.8 level 1 @ Hadlock

Total: 50.5 mi / 7:22 time

What I learned: the 2nd run of the double really really hurt (achilles) for about 1 mile. The 2.5 mile at race pace on Saturday was well short of what I was hoping (5-7 miles). This was very humbling.

Tuesday, April 17, 2012

active recovery

Started running this week because I was bored not running. Not so much bored with roller skiing.

M 3.5 miles @ 8:36/mi, Back Cove
T 5.7 miles @ 8:15/mi, Twin Brook
W 6 miles @ 9:02/mi, River Point
Th 5.8 miles @ 7:50/mi, Back Cove
F 7.8 miles @ 8:44/mi, Pineland + 48 minute roller-ski (two good climbs)
S rest
S 9.8 miles @ 10:03/mi, Hadlock

6:30 total training hours

Beginning of week I had mild (1-2/10) soreness at about 1/2 mile in but zero after that and zero between runs. End of the week I had zero soreness during runs but mild (1/10) between runs. The Twin Brook, River Point, Pineland, and Hadlock trails all contain short steep hills which didn't seem to particularly aggravate anything. The no-pole climb on roller skis at Pineland definitely aggravated the achilles (pain 2/10).

My training hours were light last week and normal this week but I was hoping to ramp it up this season and maintain 9-10 hours per week and see what that does for me (other than give me achilles injury).

Monday, April 9, 2012

State of the Union (between my achilles and heel)

Running injuries are a balance between running and recovery. This is as true for returning from injury as it is for creating injury. Old school injury management was RICE - rest, ice, compression, elevation, and of course vitamin I. Lots of anecdote and some real data suggest that tendon/ligament injuries recover faster with continued running, to encourage proper blood flow and inflammation, and of course, no vitamin I (again, inflammation promotes repair). Given all the panic stories about achilles tendonosis, I followed the old school management school for the past 4 weeks, sort of. I continued to train, but on roller skis.

I've decided to transition back into running, for no other reason than I want to. I did a 3 x 2/3 mi jog yesterday with 1/3 mi walk breaks. Pain was 0/10. Pain last night was 0/10. Pain this morning was 0/10. This afternoon, I was going to do something similar but a 2/10 achilles pain began within about 1/4 mile. I then decided that walking would be fruitless. So I decided to run 1 loop of back cove, easy, but without walk breaks. After maybe 1.5 miles, the pain settled down to maybe 1/10. There were hints of it disappearing all together, but these were short lived.

Now its 3 hours later and I have 1-2/10 pain simply walking around. Do I go back to old school and not run, or do I have faith in the new school and run (ez) through it? With the exception of my metatarsal stress fracture, I've largely run through my injuries, with at most a few days off. This includes multiple bouts of minor plantar fascitis, calf strain, achilles weirdness, posterior tibial tendonosis, "piriformis syndrome" (both sides but at different times), and osteitis pubis. But these running injuries didn't really hurt while running although the OP hurt to cough or sneeze and the piriformis hurts to sit. Running through the injuries has taken a variable amount of time. The OP took 2 whole seasons. The left piriformis too 2 whole seasons (that is, the injury lasted through ski season despite effectively not running for 2-3 months).

I can't say I'm very optimistic about my achilles. First, it's a weird location. While running, it feels like plantar fascitis, but I'm fairly convinced its insertional achilles tendonosis/itis, that is where the achilles joins the heel bone. I don't look forward to running with this all season, or simply dealing with it walking around. But, I'm an experiment of one and I'm impatient to run. So inflame on!

Thursday, April 5, 2012

Breaking the 4 minute mile and other good news

Good news from the stress echocardiogram on Tuesday...no achilles pain! I also learned that I had no long QT interval while my heart was working at about 93% max HR and the cardiologist gave it a clean bill of health.

Things I've learned wearing my HRM while roller skiing the last two weeks

1. my HR is very low (<130, or very ez run rate) when I'm skating without poles but raises about 10-15 bpm when I V2 (poling with each skate push). Indeed, when I'm V2ing, my HR is often near 140 and its hard to have a really easy HR (say 135 or below). Here is a video of a V2.

2. My HR while skiing is not a good indicator of my effort level, at least if I compare to my running HR. Today I did a 3 x ~9-10 minute cruise intervals. The first two I did just skating (no pole). My average HR was 145 on the first (downwind) and 151 on the second (stiff headwind). My max HR was 157 and 159. I was rolling as fast as I could go (without poles) yet my max HR was about the average for something like Pineland 25K or the Maine Marathon. The last interval I did with poles and it was, again, down wind and my avg HR was 153 and my max was 164. That's about my max HR during the Maine Marathon or Pineland 25K, but again, I was rolling as fast as I could, this time with poles.

My fastest mile (the 2nd mile of the 3rd cruise interval) was 3:52.91. This was a rolling net descent of about 85-90 feet (1.7% grade) and down wind. This is also 15 mph. Elite skiers AVERAGE 15 mph over 50K. Helige schiesse! That is wicked awesome power and wicked stunning balance (and wicked high cadence with the poling as well).

This all sheds some light on why I suck so much at ski racing: 1) I simply don't have enough leg strength to generate the power to ski faster (that is my heart is overdeveloped for my skiing power) and 2) I don't have the balance to pole during really high speed skiing. This is harder on roller skis of course (where a mistake hurts more). I can run as fast as Moses Mosop's marathon pace, at least for a very short distance. But I cannot ski as fast as Petter Northug's 50K pace, no matter how short the distance.

(I also learned that skating really hard stressed my achilles a bit much)

Sunday, April 1, 2012

sell out

I got about 3 miles into my roller ski today and thought "what the hell am I doing this for?" So I WALKED back to the car, drove home, and put my roller skis AND snow skis AND new inov8 shoes that I just bought (and haven't worn yet because of the achilles) on Craigslist. I then put this boytoy down on my cc:

my new indoor recreational toy

I am paying for one day delivery so I can watch the BIG DANCE tomorrow night. I also bought a six pack of PBR and I'm on my 6th now.