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Rambling Runners
injured ... what else is new?
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Dan
Chief Pontificator
Chief Pontificator


Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR

PostPosted: Sun Apr 12, 2009 9:24 pm    Post subject: Reply with quote

Yes and not quite... It's the HS'ers I coach, not old HS friends, although I did meet up with an old teammate for a run a couple months back.

I don't take it for granted though. I know my next injury is just around the corner. Confused

Dan
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I get injured so you don't have to.
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Dan
Chief Pontificator
Chief Pontificator


Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR

PostPosted: Tue Jan 19, 2010 5:17 pm    Post subject: Reply with quote

I haven't updated this thread in quite some time...

I have just completed 7 months of nearly injury-free training, interrupted only by a 2-week bout of achilles/calf cramping that I finally had to give 4 days of rest last month. Other than that, 6 days a week every week except for one poorly planned one that was only 5 days because I took the regular day off and couldn't fit a run in that Saturday due to too many activities... Carefully balanced weeks consisting of one interval workout, one tempo workout, and one long workout, weekly ice bath, daily vitamins and liquid iron, 20-30 min a day of stretching, lots of strength work to correct imbalances from numerous injuries, 2-10 hours a week of massage...

I ran a solo 5k time trial a few weeks back in 20:00.7 (shoulda kicked harder, but goal was only 21:30), then lined up for my first real race in 13 years this past Sunday, a local road 10k that didn't go as well as planned due to a most unpleasant side ache that began early in mile 2 and built to unbearable levels in miles 4 and 5. I had to walk 3x to give it time to settle, resulting in at least a 90 sec penalty, I figure. 43:56 official (original goal was 43:00, modified was 42:00 the time trial and recent workouts), a couple sec faster by my watch. I missed 3rd in my age group and a medal by 20 sec.

5k time trial splits:

92.4, 97.4, 97.3, 97.3, 97.5, 97.4, 97.1, 97.4, 97.8, 96.3, 96.5, 92.4, 44.0 ... 6:24.3/6:29.4/6:22.9 miles; 12:05 @ 3k

10k race splits:

6:27/6:42/7:09/45/46/8:00/7:27/6:39 ... 21:02.5/22:52.2 5k's

(The 45/46 are for the 0.1 mi from 3 mi to the 5k turnaround and from 5k to 3.2 mi to sync the mile splits back for the return trip, as the way back is marked for the half-marathon which is run in conjunction.)

I may try getting some track races in this spring, or I may look for road races in the 5k range.

Dan
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