Well I got double good news today. First was the official snail mail notification of Boston Marathon acceptance!
Second and more importantly, I was told I do not have a hip fracture!! It’s a big relief but I was getting quite irritated worrying about the whole mess. I saw a PT from Illinois Bone & Joint who is a certified athletic trainer. They offer free injury assessments. My ortho belongs to the same group so it would have made for an easy referral.
We could not duplicate any hip pain. She tried pushing my hips together…nothing. Pushing on my knee and forcing my leg toward my hip…nothing. She did tell me my hips and legs are extremely tight which as absolutely no new news to me. I got several pages of stretching and strengthening exercises of which I only was in the habit of one of them. The Dynamic Hamstring Stretch.
The biggest question was how much down time do I take from running? The answer is zero. Except for injury and when my schedule is just impossible, I run all the time. Six days a week most of the year and since April of 2008 I have not really taken any time away. And although I hate to admit I’m getting older and still want to outperform the 30 somethings, it’s good advice. So I’ve been told to cross-train (swimming, biking, etc) for the next two weeks and let my body reset.
|Can’t I just hit this thing instead?
So it’s on to cross training and slowly resume running. If I’m still having issues in two weeks we’ll see what else can be done.
I’m not settling on a concrete pace for tomorrow. The weather, especially the wind conditions are unknown. They are predicting gusts up to 35mph from the east. The good news is that this a north/south race. My fastest 13.1 is a pace of 7:32 under perfect summer conditions. My fastest 10k is 7:10 under slight rain and windy conditions in basically the same location as tomorrow. We’ll see how the race develops and think on the fly. If you put a gun to my head and make me predict, I’ll say 1:14!
In other circles why the hell is the London Marathon not on television? It is a world major race after all. I imagine Universal Sports has all of their assets tied up in Boston on Monday. However, can’t they contract with the BBC and show it? After all, my wife is planning on getting up at some ungodly hour to watch William and Kate get married in a few weeks. Why can’t I get up in the middle of the night to get some inspiration for my long run on Sunday? I you do want to watch it, it’s online and set your alarm for 3AM CST. The link is here.
Boston Marathon coverage on Monday. Secretly rooting for Kara Goucher on the women’s side. Not only because she’s a hell of a runner but I competed against her. Maybe competed isn’t the sane word. How about the same race as her. The 2009 Chicago Rock n Roll Half. I was a mere 30 minutes behind her. I will track some runners that I’m are aware of…you know who you are.
It was a good week. I’m building mileage again and looking forward to the summer. Yesterday, I had my longest run since January. 7.2 glorious miles and I finished up the week with 20 miles. But yesterday’s run was noted for it’s windiness. How windy? Let’s try a steady wind of about 18 mph with gusts to 31. The temp was around 70 degrees so it cooled you off as soon as I began to sweat. But it got me to thinking, just what kind of workout did I really get yesterday?
There have been studies, but this little article on Cool Running
explains it in the most basic terms. Running into the wind slows you more than a tail wind speeds you up. Which explains why I was so tired and breathing so hard. Turns out that I managed an 8:50 pace for the run. Only half of the run was dead into the wind but here is what I found. A 10 mph head wind slows you down by 8%. So an 8:50 pace into that wind would translate into an 8:07 pace. Running with the wind at your back only helps you 5%. Of course all of that assumes the wind is steady and constant. I’m not smart enough to figure the out the results of the wind hitting you from the side. But in general it gives you a good idea.
What does this mean? Draft off of others in a race! And running into the wind gives you a training boost! Live it, love it and learn it.
I saw my doc on Thursday and my plantar fasciitis has responded with minimal treatment. She told me I can stop the anti-inflammatory in a week. She also strengthened my off the shelf arch supports by applying some cushioned tape to the arch portion. Making it a little sturdier. She’s fantastic. I’d recommend her to anyone. No need to see her unless the pain gets worse.
Rest day for me today and I spent the morning encouraging my fellow 3:30 sub marathon threaders on Runners World. Three of them will be at the Boston Marathon in one week. I envy them. Hopefully, one year from now I’ll be on the starting line in Hopkinton.