May 8th, Sunday around noon
Happy Mother’s Day to all the moms out there!
Had a wonderful 11 hours sleep last night. Really needed that. I don’t have any races planned for the near future. So I’m going to back off and relax. I will try to take advantage of the new membership in the center State Hospital exercise facility.
I have been experiencing a lot of pain in the left foot since the race. I can’t explain what it’s all about. All last night and this morning it was very difficult to walk. It’s not anything to do with the Achilles tendon. I hope that it is not plantar fasciitis. That’s a condition that I had maybe 20 years ago while I was still teaching. Haven’t had that sensation in a long time. But plantar fasciitis is difficult to manage, a genuine pain in the butt. This doesn’t really feel like that. It’s on the right side of the arch just forward of the heel. It hurts when I push off on my toes. The general feeling is like a bruise, as if I stepped on a rock while I was running. I felt no pain at all whIle I was running, but after the race it felt like there was a cramp in my arch. I thought I would walk it off and things would be fine, but it has persisted this morning. I am tempted to use ice on it but have lost faith in ice. Since I stopped using ice on my Achilles they have seemed to improve dramatically. So I am putting heat on this morning and being very careful.
Training for Hills
I need thoughts on this subject from anyone who would like to contribute.
Yesterday’s unexpectedly weak experience on the hill has gotten me to thinking. I have always believed that if a distance runner is aerobically fit, Hills would not be an issue during a race. I think the question needs to be asked;
Do you have to train on Hills to run Hills successfully in a competition? and
How does this apply to the plus70runner in particular?
(I don’t know why this machine is capitalizing the word ‘Hill’ every time I say it.) LOL
I’m thinking that having reached the 25-minute range for a 5K that I need to reevaluate my goals and my training. I was very happy with yesterday’s performance clearly. But the experience on the hill made me think that maybe I am reaching the upside limit for the kind of training that I’m doing. I’ve never attempted Hill training because I didn’t feel that I was a serious Runner who needed to do that kind of work. Now I believe that if I want to go to another level, in the lower twenties, I would have to elevate my training. I will have to do harder workouts, probably longer workouts. I thought this would just come naturally overtime, and I could just enjoy the whole experience. Maybe that is the attitude I have to take and not get too crazy. However, I do remember running a 5k two years ago being so impressed by a 70year old guy that ran 25:30 to win the + 70 division. I am now that guy! How much additional stress do I want to put my body though? This should not be so difficult. I am having a great time training, competing and writing about my experience. Responses I get from old Runners and new friends give me a reason to wake every day. As you may have figured out by now I don’t have an answer here. But talking about it helps me to put things in perspective. So today is a healing day, a resting day and a thoughtful day. The sun has appeared in New Jersey for the first time in a week. I am planning to enjoy it.
Ya, I was thinking about hills the other day and wondering how to incorporate them, but more specifically stairs (although I prefer the grade of a hill!)… Any thoughts on introducing stairs? Hills with beaches aren’t really where I’m at, but there’s a stadium about 7 min. from my house. So, yes to hills, and perhaps yes to stairs.
Hey Chris, I think you need to figure out your goals first. If it’s been awhile since you have worked out seriously, I would take it easy and put hills and stairs on the back burner. You need to build strength in your tendons and ligaments for a few months before you start serious pounding like that. One idea is to accelerate every time you come to the gentle Hill on your road run. I have found it helpful to me. It also kind of programs you to attack a hill during a competition which is a good thing. Most of all stay healthy.
Coach, I think hill training is very important if your planning to run hilly races. Ran Boston this year and the Newton Hills just about killed me even though I was in tremendous shape. Same thing happened to me in the LA marathon a few years back. Also it’s not just the going up its the coming down. You break down different muscle groups then you use running on flat surfaces which then help during the race. Hills are also a great way to get in speed work without having to turn over the legs and I think it will also help with some of your stabalizer muscles. Just my two cents but I think adding them into your training once a week or finding a hilly place to run once a week would only benefit.
Hey John, I never knew you were a marathone, congratulations.
My left foot is still pretty sore 3 days later. I may have come out of that last race with a stress fracture in one of my foot bones. Hope it is not the case but very possible. I do appreciate the advice and when I’m back on the road I guess I’ll have to start incorporating some hills into my workouts.
I think plus70runner has shorter leash on these injury issues.
Keep running! Coach
Hopefully it’s just a strain. I’ll keep my fingers crossed, Coach. Keep us updated.
Hey Robby:
Congrats on your performance in the 5K, well done old fella! Regarding the hills issue, I think it makes sense that if you were to train on hills it would certainly help your performance. I’m no expert on this, but it is obvious that a hill makes the run more difficult. So you are challenging yourself more, which should lead to improvement.The caveat is that especially for us older folks, it is important not to push too hard as to incur injury. As I told you, I play some tennis and basketball, and I have had occasions when I had to layoff for a while due to injuries. That’s not fun!
Thank you for your input John. Those are the things that I’m most worried about. To push or not to push? That is the question. Stay healthy my friend.