Ok ok, I'm injured and I haven't run in about 10 days. There. I said it. And I'm not running OUA's either.
This post has been a long time in coming, but I have held back for a few reasons. First, school has been flipping hectic and I really couldn't justify a half hour of blogging when I could use that time for studying. And second, to put the words "I'm injured" into print really seems to make them more of a reality.
So what happened? We'll I guess my rumble with the Rwandan took a bigger toll on me than I thought. The day after the race I went out for an easy 10miler and with about 2 miles left, my right knee started bugging me. A sharp pain on the inside of my knee cap which made me stop every half mile and walk for a bit. The next day I couldn't run at all, and that's how its been since then. Turns out that I have patella femoral syndrome, which essentially means that my knee cap is not sliding correctly in its groove when I flex and extend my knee. Something is pulling out of place and it is grinding on my femor. So what is the cause and why did it seemingly spring out of nowhere?
We don't know and we don't know. The physio can't see any glaring issues with my posture, flexibility, range of motion at certain joints: it may just be the accumulation of several small factors. And the race may just have been a little too much of a strain that pushed everything over the edge.
So this past week and a half, I have been rehabbing as much as I can: stretching, core strength work, cycling, and 2 different physios. I haven't felt any improvements yet, but as I keep being told, the process make take some time - there are no magic bullets!
So what have I learned? 1) Patience (self explanatory) 2) That I really miss running! 3) That the body is a delicate system in which the smallest inbalance can have drastic effects. 4) The importance of complete body care: including the aspects of strength and conditioning that runners tend to neglect. 5) Perhaps I'm not ready to take on the Africans (yet).
Anyway, I'm going to keep up with the rehab and will hopefully be back soon. I'm going to have to miss OUAs but will try to get back for CIS and nationals. I guess the injury game is all part of the running; you pound around for long enough and something eventually gives. All you can do it head back to the drawing board!
That's all for now folks. Will keep you updated as my progress improves. I can't guarantee the regularity of my posts, but there will be definately be one when I can finally run again so watch out!
Be Easy.
Thursday, October 28, 2010
Sunday, October 17, 2010
Chris Solinsky, Watch Out!
....there is another fat white guy making moves in the 10k!
For those who may not know, Chris Solinsky is an American runner who is the US national record holder in the 10k and this year became the 1st white guy to break 27mins for 10k. At 6'3" and 165lbs, he is pretty big for a runner - especially as he is true distance guy.
While it may come as a surprise to my non-running friends, I myself have been noted as a rather hefty guy on the running circuit. My broad chest, fat thighs and cankles (hybrid calf and ankle) make me stick out on the starting line. And so, given my performane yesterday at the Queen's Open, the title of "Fastest Fattest White Guy" might be up for grabs. I ran a sizzling 29:39 for the 4 laps of the Fort Henry XC course. Despite this blistering time, which reduced my previous personal best time by 2 minutes and 38 seconds, I only managed to come 2nd, behind a young fellow from Rwanda. The conditions were perfect, sunny with a some blustery winds, and surface that was firm yet spongey from the previous day's rain.
Given that there isn't going to be any championship races on this course this year, the field was not as large or deep as it has been in the past, so right from the gun I found myself out at the front with two African dudes. We ran as a trio for about a lap, until one dropped back and it was just the two of us. I was pretty comfy at the halfway point and was really thinking that I might be able to grab the "W". Then the third lap came and the death grimace crept onto my face as my companion began to stretch me out and pull away from me. I was able to maintain the 5-yard gap between us but by the 4th lap it was too much for me and he eventually put 19 seconds on my by the finish. Results can be found at www.runningbydesign.ca/quxc2010.html.
Also worthy of note is my sister Steph....who also placed 2nd in the women's race with quite an impressive run. She has made a big turn-around since last year and is now running to her potential. It'll be exciting to see what she can do in a few weeks time at OUA's and CIS!
Anyway, that's about it for me. Did an easy 10miles this afternoon.....and I mean really easy. The loop that took me 55mins last time, took about 70mins this time. It was the longest and most borning run of my life, but probably very necessary to give my legs a chance to recover.
And one more thing...I should probably confess: the course this year at Queen's Open was 100-150m short per loop. So you can probably add on between 1:30-1:45 to my time. Still not a bad effort though, and would still have been a new PB over 10k. But I guess Solinsky can keep his crown....for now.
Be Easy!
For those who may not know, Chris Solinsky is an American runner who is the US national record holder in the 10k and this year became the 1st white guy to break 27mins for 10k. At 6'3" and 165lbs, he is pretty big for a runner - especially as he is true distance guy.
While it may come as a surprise to my non-running friends, I myself have been noted as a rather hefty guy on the running circuit. My broad chest, fat thighs and cankles (hybrid calf and ankle) make me stick out on the starting line. And so, given my performane yesterday at the Queen's Open, the title of "Fastest Fattest White Guy" might be up for grabs. I ran a sizzling 29:39 for the 4 laps of the Fort Henry XC course. Despite this blistering time, which reduced my previous personal best time by 2 minutes and 38 seconds, I only managed to come 2nd, behind a young fellow from Rwanda. The conditions were perfect, sunny with a some blustery winds, and surface that was firm yet spongey from the previous day's rain.
Given that there isn't going to be any championship races on this course this year, the field was not as large or deep as it has been in the past, so right from the gun I found myself out at the front with two African dudes. We ran as a trio for about a lap, until one dropped back and it was just the two of us. I was pretty comfy at the halfway point and was really thinking that I might be able to grab the "W". Then the third lap came and the death grimace crept onto my face as my companion began to stretch me out and pull away from me. I was able to maintain the 5-yard gap between us but by the 4th lap it was too much for me and he eventually put 19 seconds on my by the finish. Results can be found at www.runningbydesign.ca/quxc2010.html.
Also worthy of note is my sister Steph....who also placed 2nd in the women's race with quite an impressive run. She has made a big turn-around since last year and is now running to her potential. It'll be exciting to see what she can do in a few weeks time at OUA's and CIS!
Anyway, that's about it for me. Did an easy 10miles this afternoon.....and I mean really easy. The loop that took me 55mins last time, took about 70mins this time. It was the longest and most borning run of my life, but probably very necessary to give my legs a chance to recover.
And one more thing...I should probably confess: the course this year at Queen's Open was 100-150m short per loop. So you can probably add on between 1:30-1:45 to my time. Still not a bad effort though, and would still have been a new PB over 10k. But I guess Solinsky can keep his crown....for now.
Be Easy!
Friday, October 15, 2010
Gavin Cosgrove for Catholic Trustee! Election Day is Mon, Oct 25th!
A good friend of mine, Gavin Cosgrove is running in the upcoming Kingston municipal elections for the position of Catholic Trustee. Gavin is a native Kingstonian and attended Holy Cross high school, before attending Manhatten College (on a running scholarship) in the NY and then law school in New Brunswick. He is now working in Kingston as a lawyer.
How do I know him and how does this fit in with my running blog? Well, when I was in Gr 10 at Holy Cross, he was in town and came out to train with me through the XC and track seasons. He was a big factor in my success that year. Since then he has been incredibly supportive of my running and in helping me generate community support for my various training and racing endeavours. I have been helping out a little with his campaign and decided that a shameless plug on my blog would not go amiss!
Check him out at http://www.facebook.com/#!/pages/Gavin-Cosgrove-for-Catholic-Trustee/153319284708397. He's an upstanding character and will do very well for the community. Voting starts this weekend and information can be found at http://www.kingstonelectors.ca/index.php.
Cheers!
How do I know him and how does this fit in with my running blog? Well, when I was in Gr 10 at Holy Cross, he was in town and came out to train with me through the XC and track seasons. He was a big factor in my success that year. Since then he has been incredibly supportive of my running and in helping me generate community support for my various training and racing endeavours. I have been helping out a little with his campaign and decided that a shameless plug on my blog would not go amiss!
Check him out at http://www.facebook.com/#!/pages/Gavin-Cosgrove-for-Catholic-Trustee/153319284708397. He's an upstanding character and will do very well for the community. Voting starts this weekend and information can be found at http://www.kingstonelectors.ca/index.php.
Cheers!
Queen's Open - Oct 16th at Fort Henry
Sorry for my recent neglect in posting friends....things have been fairly hectic this past week. However, tomorrow, being the Queen's Open (and my season-opening race) compells me to narrate how I feel as I prepare to unleash the competitive angst that I have pent up over that last 7 weeks of training.
Well, "unleash" might not be the right word for it: the focus of this race is going to be my finish, ie the last 2km of the race. Over the first 8km I shall just cruise...obviously still in contention so that my push over the last 2km is effective, but certainly won't be pushing the pace. Hopefully, I can keep my head from succumbing to race day adrenaline, and can just be easy.
And how has this past week been? Better than last week. Earlier last week I struggled with some shin and calf issues. The muscle on the front of my left shin (Tibialis Anterior) and my upper left calf (Grastrocnemius) were tight and would constantly throb. Sometimes, when transitioning from a run to a walk, my left leg would feel like it was about to crumple under me. Not good. However, I have discovered this week that wearing a smaller shoe (ie less material in the sole, especially under the heel) has almost eliminated this problem. I am now almost exclusively wearing a type of shoe known as a "racing flat" which is a very minimalist shoe. I suspect that the additional material under the heel was changing my running style, causing me to strike more on my heel and less on my forefoot, which is biomechanically preferable. This was causing excessive contraction and shock up the tibialis anterior. Now, with less shoe, I am back to running more on my forefoot and the shin pain has cleared up. Unfortunately, this is causing my calf muscles to work a little harder and now they are tighter than usual. This isn't too much of an issue though, as with time and stretching they will adapt.
And training itself? Well, I won't be hitting 70miles this week as I haven't been doing any morning runs, but I have thrown in some good workouts and 80min runs are now no longer massive shock to my system. I'll probably get another 70miler in next week, but with the quality miles and how good I seem to be feeling these days, I don't think that anything more than that will be necessary.
Anyway, I'll let you know how this race goes. Check back this weekend for a post-race interview with myself.
Better yet, if you're in town, come and watch yourself! Naturally, the Queen's Open is in Kingston and will be held on the top of Fort Henry hill. The women race at 11:00am and the men at 11:45am. Dress for all types of weather, because the race is known for attracting bad weather to itself!
Be Easy!
Well, "unleash" might not be the right word for it: the focus of this race is going to be my finish, ie the last 2km of the race. Over the first 8km I shall just cruise...obviously still in contention so that my push over the last 2km is effective, but certainly won't be pushing the pace. Hopefully, I can keep my head from succumbing to race day adrenaline, and can just be easy.
And how has this past week been? Better than last week. Earlier last week I struggled with some shin and calf issues. The muscle on the front of my left shin (Tibialis Anterior) and my upper left calf (Grastrocnemius) were tight and would constantly throb. Sometimes, when transitioning from a run to a walk, my left leg would feel like it was about to crumple under me. Not good. However, I have discovered this week that wearing a smaller shoe (ie less material in the sole, especially under the heel) has almost eliminated this problem. I am now almost exclusively wearing a type of shoe known as a "racing flat" which is a very minimalist shoe. I suspect that the additional material under the heel was changing my running style, causing me to strike more on my heel and less on my forefoot, which is biomechanically preferable. This was causing excessive contraction and shock up the tibialis anterior. Now, with less shoe, I am back to running more on my forefoot and the shin pain has cleared up. Unfortunately, this is causing my calf muscles to work a little harder and now they are tighter than usual. This isn't too much of an issue though, as with time and stretching they will adapt.
And training itself? Well, I won't be hitting 70miles this week as I haven't been doing any morning runs, but I have thrown in some good workouts and 80min runs are now no longer massive shock to my system. I'll probably get another 70miler in next week, but with the quality miles and how good I seem to be feeling these days, I don't think that anything more than that will be necessary.
Anyway, I'll let you know how this race goes. Check back this weekend for a post-race interview with myself.
Better yet, if you're in town, come and watch yourself! Naturally, the Queen's Open is in Kingston and will be held on the top of Fort Henry hill. The women race at 11:00am and the men at 11:45am. Dress for all types of weather, because the race is known for attracting bad weather to itself!
Be Easy!
Sunday, October 3, 2010
70+ Baby!
There we have it people....a new all-time weekly mileage record: 71.5 miles. I was hovering under 10miles a day on average this week until my long run today. I just got back in from an 80min run around town. Just nice and cruzy, real easy at the start but picked it up by the end for something around 13miles. The website mapmyrun.com tried to tell me that it was a 15mile run, but I don't believe it - the pace wasn't that quick and I prefer to undercount than overcount anyway. In the case that it was actually 15miles, I have those extra two miles in the bag, unbeknownst even to me, the benefits of which I have no doubt will make themselves apparent at 9.5km mark at nationals to the chagrin of my competitors! (its like having secret weapons!...muhahaha)
Anyway, while Kev does want me increasing my mileage, he did tell me that "mileage logs don't win races, so just chill and make sure you're enjoying it". Sage advice, but I'm still pretty pumped to see those numbers all the same!
And what else do I have to talk about? Well, this week I had an interesting workout....better than the first one I did (see Hard Workout and Hot Yoga) but completely different than anything I have done before. Kev had me do a fartlek (Swedish term for "speedplay" and entailing a combination of alternating fast and easy paced running). Starting at the Start line at the XC course, I would pick a point between 300-800m away on the course in my mind and run to it. Once I reach it, I stop (both myself and my watch) and jog back along the course until about halfway rested, turn around and jog towards my stop point. Then I would pick another point and run towards it at race pace, starting from where I stopped on my previous interval. So overall, the only time I was gaining any new ground over the course I was running at race pace or faster. Comprendes-tu? I did 3 laps of the course like this. The point was to get my body used to running the course at race pace. I improve my "muscle memory" so my body knows what to do when a real race starts.
Anyway, thats all for now. In the past few days I have been getting wind of people reading my blog who I had no idea had even heard about it. This is most appreciated folks! I hope you are enjoying it as much as one can possibly enjoy reading about running! Thanks!
Be Easy.
Anyway, while Kev does want me increasing my mileage, he did tell me that "mileage logs don't win races, so just chill and make sure you're enjoying it". Sage advice, but I'm still pretty pumped to see those numbers all the same!
And what else do I have to talk about? Well, this week I had an interesting workout....better than the first one I did (see Hard Workout and Hot Yoga) but completely different than anything I have done before. Kev had me do a fartlek (Swedish term for "speedplay" and entailing a combination of alternating fast and easy paced running). Starting at the Start line at the XC course, I would pick a point between 300-800m away on the course in my mind and run to it. Once I reach it, I stop (both myself and my watch) and jog back along the course until about halfway rested, turn around and jog towards my stop point. Then I would pick another point and run towards it at race pace, starting from where I stopped on my previous interval. So overall, the only time I was gaining any new ground over the course I was running at race pace or faster. Comprendes-tu? I did 3 laps of the course like this. The point was to get my body used to running the course at race pace. I improve my "muscle memory" so my body knows what to do when a real race starts.
Anyway, thats all for now. In the past few days I have been getting wind of people reading my blog who I had no idea had even heard about it. This is most appreciated folks! I hope you are enjoying it as much as one can possibly enjoy reading about running! Thanks!
Be Easy.
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