Took all of July and August and most of September off. Started running 1mi 3 days a week for two weeks. Have been adding minutes slowly.
This afternoon: 2.6mi in 20mins for 7:49/mi. Knee feeling good.
Thinking seriously about a walk-up registration for the Burnsville Scamper this Saturday.
Submitted by rush 10/15/2010 01:37:25
Place NAME Last Ag Sex CITY/STATE GunTime Pace
1 STUART MORAN 33 M ARDEN NC 00:15:23 00:04:58
2 JOSEY WEAVER 19 M WEAVERVILLE NC 00:16:08 00:05:12
3 SETH BISHOP 20 M ASHEVILLE NC 00:19:14 00:06:12
4 GREG MELVILLE 40 M ASHEVILLE NC 00:19:34 00:06:18
5 BRYAN FOSTER 27 M GREENSBORO NC 00:19:45 00:06:22
6 WILLIAM GOODSON 26 M WAXHAW NC 00:20:09 00:06:30
7 JOSEPH WATSON 44 M ASHEVILLE NC 00:20:16 00:06:32
8 MICHAEL ANDERSON 51 M SWANNANOA NC 00:20:24 00:06:34
9 MAX PEARCE 14 M ASHEVILLE NC 00:20:51 00:06:43
10 PATRICK MARTIN 14 M HENDERSONVILLE NC 00:21:00 00:06:46
Full results at the link.
Link: http://www.citizen-times.com/article/2010100527038
Submitted by Rush 5/27/2010 20:11:02
3 heavy days of stretching and strengthening and 2 lighter days of same. Hips and glutes feel like the Incredible Hulk on a bad day so I'm definitely hitting neglected muscle groups.
Ran barefoot on the grass inside the track today. 4 sets of 4 laps each, stretching between each set. 1st set, totally pain free. 2nd set, some tightness at knee. 3rd set, some pain on lap four. Set 4, pain throughout about 5+ at the end.
So, I was able to get in about 3 miles or so at a pretty good pace, though the miles were broken up by brief periods of stretching. Ran right at 90 steps per minute.
I see the PT again tomorrow. I guess I'll stay in this routine of stretch and strength, foam roller, icing during the week and try a similar run next Sunday, but I'll stop as soon as I feel pain.
Submitted by Rush 5/16/2010 23:09:06
Just signed up for my first half-marathon. Race is four months away, September 18, 2010.
Hope this knee/hip rehab works!
Link: http://livingwell.citizen-times.com/apps/pbcs.dll/section?Category=LIVINGWELL06
Submitted by Rush 5/15/2010 17:20:07
I should have stopped running a month ago. I see that now. I didn't. I ran through ITBS pain to the point of having numbness in my toes (not a good thing). I did enough stretching and strengthening and took enough Aleve to get through last Saturday's 5K. The next day, I tried to do a short recovery jog and I couldn't go 5 minutes.
I did strict RICE for two days, then saw a PT, who confirmed my diagnosis and also confirmed that my pelvic girdle is significantly higher on my right side. He did a thorough range of motion evaluation, stretched me, did some deep tissue massage, and then did ultrasound therapy.
I've settled on a course of continued strengthening, stretching, icing, foam rolling, and, I'm sad to say, no running.
I think I'm going to follow the regimen outlined in this article:
http://runningtimes.com/Article.aspx?ArticleID=19259&PageNum=2
and add all of these Thera Band hip exercises:
http://www.thera-bandacademy.com/exercises/print_showroutine.asp?id=70
and incorporate the stretches from items 5,6,7,and 8 from this site:
http://www.raymondchiropractic.com/exercises
I'm bummed. I ran all through the winter to keep my fitness up so I'd be in good shape for the spring and summer. I'm clinging to my plans to run a half marathon in September.
The link below goes to a Runner's World forum thread titled "ITBS Support Group". It dates back to 2008 and is still active as people share their ITBS experiences.
Link: http://www.runnersworld.com/community/forums/injury-prevention/injuries/itbs-support-group/.0
Submitted by Rush 5/13/2010 15:09:19
First Last Gender Age Time Placed
Al Larson M 51 19.51.58 1
Nathan McConnell M 16 20.09.55 2
Jennings Garry 20.19.06 3
Brad Dellinger M 43 20.32.02 4
Joseph Watson M 43 20.51.18 5
Matt Hollifiedld M 41 21.13.81 6
Nathan Thacker M 33 21.29.20 7
Seth Johnson M 24 21.51.16 8
Wyler Fondaw M 17 21.54.33 9
Lincoln Crosse M 51 22.02.28 10
Full results at the link. (PDF)
Link: http://healthyyancey.org/BFF5K2010-STATS.pdf
Submitted by Rush 5/11/2010 19:47:43
I ran the inaugural BFF 5K on Saturday, May 8th, 2010. The event benefits the Graham Children's Health Services of Toe River. The day started gloomy and very windy. As the starting time approached, the skies cleared but the wind remained stiff. About 140 runners and walkers turned out; a fair number for the first race in our tiny town. Present were the reliable cadre of Burnsville runners (the few, the proud), some familiar faces from Mitchell and Buncombe counties, and many new faces.
I won't describe the entire course as that information is available online. Though the wind remained stiff, luckily it was blowing from the West which means it acted as a tailwind coming back up the formidable hill of W. Main Street.
Personally, I came into the race nursing a nagging case of ITBS that had restricted my training, so I knew a PR was out of the question (Burnsville is an awfully hilly place to go for any PR). I was on the fence about whether to "race" or to just run at a comfortable pace. I came down somewhere in the middle and finished 20th out of 139 registrants.
Awards were given for overall winner & first female, male & female Masters, and first place in each age division.
The Graham Children's Board is to be commended for a well organize, well staffed race.
Submitted by Rush 5/11/2010 15:58:59
Maybe this is widely known and I just heard about it. I went to Foot Rx running shop to look for a new pair of shoes. I've been running in Mizunos and was considering the new Wave Rider 13's.
I was born with a birth defect that resulted in my left foot being two full sizes smaller than my right.
When I pulled off my shoes to show Aaron my feet, he paused for a moment then told me about Brooks' Mismatch program. For an additional $30, you can buy shoes of different sizes.
I've never paid full price for two pairs of shoes just to have a fitting left shoe, so I've always flopped around in shoes that fit my right foot but swallow my left foot.
Holy cow. Having a shoe on my left foot that actually fit was an incredible experience.
I'm generally pretty psyched when I go running, but tonight, tonight's going to be something special.
Submitted by Rush 5/6/2010 17:29:09
I'd been aware of Born to Run since it was published in 2009. I'd even read several chapters while standing in the aisle of a local bookshop. Recently, a friend reminded me that I could probably check the book out from the library. I followed her advice and I'm halfway through my second reading.
Born to Run is a fantastic read. Funny, poignant, and full of inspirational stories and list of real-life characters that would make Hunter Thompson envious.
The studies on the evolution of human running make sense to me.
We don't stop running because we get old. We get old because we stop running.
Submitted by Rush 4/26/2010 16:24:40
Last Name First Name Age Sex Bib # Time
1.Curran Gary 42 M 36 1:01'30
2.Ledyard Mark 44 M 52 1:04'14
3.Ball Gary 40 M 69 1:07'17
4.Hayes Ramsey 40 M 56 1:08'34
5.Watson Joseph 43 M 39 1:09'56
6.Long, Jr. William 53 M 1 1:10'12
7.Wright Julienne 33 F 28 1:10'28
8.Clark Rick 44 M 53 1:10'53
9.Miller Jay 68 M 64 1:11'18
10.Rowe Curtis 28 M 38 1:12'55
Full results at the link.
Link: http://www.citizen-times.com/article/2010100419039
Submitted by Rush 4/26/2010 16:11:47
follow along
