Tag Archives: Recovery

Checking In 9/10/2021

I’ve previously mentioned taking Hammer Nutrition’s Tissue Rejuvenator, which combines joint-friendly nutrients glucosamine and condroitin with other antioxidants to help heal joints, tendons, ligaments, and other similar tissue.

Well, one likely reason my prox-ham pain has lingered is because I haven’t been taking it. My supply ran out a couple days before I went to Milwaukee, and I lagged on ordering more until right before I left (and this time I made sure to order a bunch, so it shouldn’t run out for a long while). The shipment only arrived yesterday, and the dose I took last night was the first I had taken in a week.

It’s a supplement, not a miracle cure, so as I expected I still feel the same prox-ham soreness I’ve consistently felt for… well, about the last week or so. But I suspect taking the Rejuvenator daily once again will help move things along after a week of stagnant-non-progress.

I test-drove a couple minutes of running on the treadmill last night before the elliptical, and while that went okay I made sure to stop before any pain or other discomfort emerged, and moved on to the elliptical for another 45 minutes. My leg didn’t feel totally comfortable, though there wasn’t any pressure or pain this time (before I stopped).

Again, I’m not doing any work break running, walking instead and giving the leg time and space to heal up fully. Being back on the Tissue Rejuvenator should help things out as well, plus tomorrow is a scheduled full day off. Tonight I plan on one more elliptical session, and though I didn’t strength train this morning I’ll see about doing so tonight if gym crowds allow.

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Should you strength train before or after a run?

Hey, it’s been a while since I’ve written anything besides daily check-ins. I’ve finally found a topic I want to separately discuss.

I’ve talked about this before, when you as a runner want to strength train with your endurance workouts, and whether to do it before or after the run.

First of all, I offer the caveat that serious endurance training will always compromise growth and development in any strength training you also do. Your body physiologically does not compartmentalize its recovery and adaptation to multiple simultaneous forms of exercise. Your finite hormonal and nutritional resources will spread recovery efforts across everything in your body that needs repair.

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Checking In 9/9/2021

I think the proximal hamstring (prox-ham) will be fine with a few days more of rest from any running or other serious activity, but the key to that will be rest, and that means I’ll have to skip those morning easy intervals I had planned to do until at least next week. The mild sometimes-noticeable pain is still there this morning, as it’s been each morning for the last week.

Also, Vegas is still getting residual wildfire smoke from the Caldor Fire near Tahoe, so the air quality outside isn’t particularly great anyway. And having had problems with the treadmill, I don’t want to just try running on the treadmill.

I should be clear that I’ve been able to run fine the last few weeks. The issue hasn’t affected my ability to run. What I’m worried about is the pain (however mild) persisting, in fact now being evident daily when I wake up and throughout the day… rather than something that came and went (albeit with somewhat more discomfort when it did come) some days. I need to just let it heal without any pounding on pavement (or treadmill).

However, I have been able to cross train without any discomfort, and last night I got back on the elliptical for 45 minutes, the first cross training since Milwaukee. I also got on the rowing machine for 20 minutes as a nightcap with no discomfort, and that felt great.

I’m considering cutting back on strength training and use the rowing machine more frequently for upper body development as it not only requires upper body strength but is obviously a more dynamic, aerobic movement. I’d only be worried about the sitting’s effect on my prox-ham but again I felt no discomfort yesterday during or after use. If that changes, obviously I can stop.

My plan then is to train tonight, train tomorrow night, then Saturday is a total rest day, and I’ll see how much I’m able and willing to do Sunday. If feeling better I can test the easy intervals on Sunday morning (air quality permitting), and then do a longer elliptical workout that afternoon, going into a busy next week, but even if not I can at least do a long elliptical workout.

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Checking In 9/8/2021

This post is a little later in the day, as I’m now trying to work out in the mornings and there’s not as much time to write.

Though I woke up early, my left ham still felt about the same, so I decided not to do any easy interval training. I may drive-test at least a couple of intervals tomorrow morning if I’m at least feeling the same. I could have done them today but erred on the side of extra rest.

I did go strength train this morning before work. While that went okay, the commute out of the southwest end of town to work resembled a nightmare. I would have been better off driving into and out of Red Rock Canyon up to Charleston Blvd. The problem with the 215 Beltway in the southwest is it was built with no over/underpasses between the interchanges, creating bottlenecks on the major roads. It doesn’t help they’ve closed lanes for construction on at least two of the inbound roads, but I’m not sure that mattered.

So driving from my base gym to work in the morning may be a problem. There are a couple other possible options for routes I have yet to try (that aren’t driving out of the way through Red Rock), but if they don’t work I may need to pivot to other gyms in the region for that morning workout.

They are also opening a gym near work in October, so I could go there during my lunch hour.

I will train on the elliptical tonight and see how that feels, as well as how I feel in the morning.

At this point I’m about 8.5 weeks from Indy, and I’m about a month removed from my last long workout (on the elliptical). Consistent easy-interval workouts through the month would be a big step forward, but the key is I need to produce some double digit mile long runs in the next month, or Indy’s going to become unlikely. If 18-20 miles is too tough a task by mid-October, I’m probably going to pull the plug on the trip and move on.

Provided the next couple of running workouts are pain free and do-able, I think I can make the needed progress. It becomes a dicey proposition if another week goes by and I’m still not running much.

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Checking in 9/6/2021 from Milwaukee

Hello from Shorewood. I’m flying back into Vegas later today.

In a twist of irony, I flew out here expecting to run an eventful half marathon during an uneventful stay in Milwaukee. Instead, I DNS the half marathon and end up spending a lot of time checking out Shorewood, which is quite a nice part of town.

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Looking down at Atwater Beach in Milwaukee

Shorewood, immediately north of Milwaukee’s northern city border, is a lot like Capitol Hill or Upper Queen Anne in Seattle, very relaxed but with a lot of coffee/food shops, and multiple parks within (somewhat lengthy) walking distance. Notable is I had enough to check out in Shorewood alone that I didn’t actually visit the nearby UW Milwaukee campus, the Riverwalk, or Downtown Milwaukee at all.

I was surprised last night to discover I walked 13.86 miles total between multiple excursions yesterday. I guess I basically did that half marathon after all? Albeit, it took 5.5 hours total between multiple round trips and I was walking casually for much of it. However, I did visit two of the area’s beaches (Atwater Beach and Buckley Park), both of which require a steep descent down stairs or paths, then a subsequent climb back up. Hiking up these hills wasn’t exactly running uphill in the Cococino Forest, but the climbs were a bit steep!

The Milwaukee job market isn’t exactly hot, plus my current situation is too good to walk away from, or else I’d consider moving out here. The rental market is actually fairly affordable out here, and that probably has to do with the muted economy out here. There is one very active running group in Shorewood, and they have a bunch of open tracks. I wouldn’t have access to altitude, but you can train much more easily in a place like this. And they have hills, unlike Chicago. You could even do all your hill repeats at a place like Atwater Beach if you wanted to.

In any case, I’m heading back to Vegas after a mostly relaxing long weekend. Part of the reason I didn’t want to attempt the race Sunday was that I woke up that morning with some of my best numbers I’ve had in a while.

My body battery nearly hit 100 for the first time in over a couple months. My overnight oximeter reading (as expected) was over 92% for the first time in a while (thanks obviously to being at lower altitude). I had slept well over 8 hours overnight, despite an early end to the day via time zone change. I knew from experience that running 13 miles hard would screw all of that up the next day and I wouldn’t return home particularly well rested.

Along with that having been sorted (I didn’t sleep a bunch last night, but I didn’t need to), I now have a battle plan in place for training going forward ahead of Indy. The Vegas heat is beginning to recede enough that I can resume morning workouts, so body permitting I want to start running Easy Intervals in the morning, as well as stop by the gym en route to work and do my strength training then. I have to touch-and-go the latter depending on crowds at the gym in the evening, so going in the morning makes that less of a problem, plus avoids some morning commuter traffic. I then have more time after work for elliptical workouts, which account for most of my aerobic training. Then I can do a long run workout once every couple weeks or so, away at altitude if still needed, to specifically train for Indy.

My left ham pain is lingering and mild, and doesn’t impede running for the most part. I’ve been hiking and running across streets without any problem, with or without my backpack. In DNSing I mostly didn’t want to risk aggravating it, as the morning pain persisted a bit more over the past few days. I probably will take it easy today (aside obviously from traveling; I might do a shorter workout tonight), and plan a full rest day from training tomorrow. Once I resume training Wednesday I’ll see how I feel.

If this revised routine works in September, I may be in better shape than expected after all this for October and the marathon the following month. We’ll see.

Meanwhile, more to come once I return to Vegas.

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Checking In 9/5/2021 from Milwaukee

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Hello from Shorewood. I am not racing today.

I woke up around 6:30am CDT with the same proximal hamstring pain that’s greeted me every morning for the last 3-4 days (though it’s mostly passed, as it has each of those days).

I also realized I hoped to wake up earlier, as it may have taken me up to an hour to walk/jog to the start line of the Half Marathon I planned to run, and at this point I’d be cutting it fairly close.

I also slept incredibly well, and Garmin says my body battery and RHR are better than they’ve been in weeks. I didn’t want to waste that on a 3 hour ordeal that would at best leave me totally worn out before 11am and needing a full week to recover.

I also found out where I am in Shorewood is in a really nice part of town with a lot of scenery and cafes. I’m also, if I still feel like running today, right near a high school track that’s open to the public. And I haven’t been on a track since leaving Chicago, because Vegas high schools keep all their tracks locked up and the only two accessible tracks are fairly far from home and difficult to get to (plus obviously it’s really hot).

So there’s a lot I would like to do today instead, and there was little upside to moving forward and running the Half. I decided to DNS and move on. The vacation in Shorewood’s actually turning out a lot better than I had expected, and so I’d like to spend some quality time in the area before flying out tomorrow.

If I did a light track workout today (maybe tomorrow morning? I’m flying out in the afternoon), I’d handle that a lot better than grinding out 13-16 miles.

This also means I can jump back into training more quickly than I planned to… though again, I woke up with pain (part of why I decided not to race today) and a few easy days anyway would help with getting that to heal up. Still, I’ll take that situation instead of an assured week off following severe aggravation.

Enjoying Shorewood today, then back to the Vegas oven tomorrow. More to come.

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Checking In 8/26/2021

Technically yesterday was a rest day, though I did some reading on the spin bike last night and ended up going a little longer and faster than anticipated. I wasn’t by any means worn out, but it did help me sleep well.

I did wake up a bit sore in muscles not typically used when running. This feels more consistent with fatigue than with injury, which is encouraging.

As I write this I do feel better now. Nowadays, the first thing in the morning feels sorer than I do once I get moving. I do plan to train tonight, and won’t be training at all tomorrow night because I’ll be driving out of town, so I’ll get a bit of a rest (provided the drive out isn’t the adventure it’s been on some prior trips).

Still, I’ll take it eaasier than planned on any work break running, an easy decision since it’s not only still a bit smoky outside but it’s getting hot again and we have another heat wave coming this weekend. While I didn’t plan to travel for this reason, it looks like I picked a good weekend to escape with more high heat coming in.

As much as I’d love to run 12 miles or more this Saturday, it might make better sense to run a full 12K workout of easy intervals, with a warm-up and cooldown, go walk to and from coffee afterward… then do a 2nd workout to be determined later in the day, like 3-6 easy miles, or an hour on the elliptical. That’d basically add up to 12+ miles of effort in a day, while playing it safer and breaking it up.

Another option is to do a full easy interval workout of about 12K, stop for breakfast and coffee and a break (with hopefully enough in the tank that I could have gone farther if I wanted)… then run easy 3-5 miles back to my lodging to make it 12-13 miles.

Another busy travel weekend ahead.

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