Every day is a new day

Tried a slow easy run. Some pain after three miles but not real bad. I have decided to run in the 1/2 marathon but not race.

Thephysical therapist said as long as the pain was under control, my S.I. joint injury would not keep me from running, abet not racing. So I ran at training run pace and paid the price of a week of intense pain but I managed to finish the race.

The avenue of the giants is a great race, with just under a thousand 1/2 runners.  Since I could not race I really enjoyed the run.

Splits for what they are worth were:

8:50

8:20

8:00  feeling good holding back

8;15

8;20

8:18 Three uphill miles still feel good

8:25

8:38

8:41 The joint pain took hold during these miles, slowed down to prevent stopping.

8:26

8:37

8:41  Tried to keep an easy pace,pain increasing.

8:21

0:44 Picked up the pace a little at the finish.

In the end I was happy to be able to finish the race with a fairly serious injury.  The time was very poor but I know with recovery time I CAN DO MUCH, MUCH BETTER.

After eight days off to try and rest the injury, I felt OK today and thought a short slow run might be in order. I walked at 15% grade for 20 minutes as a warm up. Then a slow 3.5 miles in 30 minutes. Periodicly had a little pain but not unmanageable. Now sitting in my offce I feel pretty good about having done some running without causing aggrevation to the injury. Hopefully we are on the road to real running again.

Just slightly more pain this morning, which I consider good since I ran yesterday. Today repeating the slow reintroduction to running I walked 1 mile at 15% grade then ran 4 at 9:13/ mile with only a small twitching in S.I. joint. Will again evaluate in the morning.

Felt pretty good this morning with only a small amount of tightness.  Felt like it was still improving after yesterdays run.  Felt like it was worth a little risk to try a more normal, but still very easy day.  Warmed up with a .5 mile walk at 15% grade then transitioned into a 8:55 pace for another 6.2 miles for a total of 55 minutes of running.   Quite sore at first but now a couple of hours later it feels OK.  I will take tomorrow off and evaluate and, if better, will look to start back to normal schedule over the next two weeks.  The long term change I need to make is run 5 days instead of six except for real race training and cross train the other day. Also core strengthening is essential to help prevent re-injury.  As the P.T. said all I do is run and my running strength is far better than my core, thus subjecting the core to much higher forces with only being a little stronger.  I think that is good advice.

S. I. joint hurt a lttle more today so just ran 4 miles on the road while I am here in the capital city for the regional track championships.  Glad I came as son managed to win two races and got a second place finish in a third. State championships next weekend.  I will continue to run as injury allows.

Just trying not to aggrevate the injury.  Ran five miles slow in the park at 9:00/mile. Twinges but no real pain.

Ran a very slow treadmill hour. Total of 6.6 miles.  S.I. joint pain now more of an ache than a pain and seems to go away as soon as I stop.  No after effects this morning.  Suspect I can run lightly without trouble with more cross training days.  Heading of to the State track meet tomorrow to watch son and a few of his  teammates that qualified. Hope to run above the artic circle on this trip to Fairbanks.

Ran in the park. Pain much more noticable today. Decided a short run was all that could be done.  Went back to the gym for 30 more minutes of crosstraining.

Ran 3.5 miles on thetrack during practicefor the state meet that starts tomorrow. Ran too fast as being surrounded by fast runnersnaturally speeds up ones pace.

Back home and ran 6.8 in the park at an average of 8:40/mile. Still twinges but no sharp pain. I expect it will be very sore tomorrow.  Think I will only run the 10K next weekend.

Seems that the injury is starting to heal. I ran 8.1 miles starting at a slow 9:20 pace and ended up 73 minutes later at an 8:40 pace. Slow and easy seems to be the ticket. This is the most mileage over two days in many, many weeks.  Sore but no real pain.  I sure hope this is coming to an end.

Originally planned a cross train day today but the weather was so nice, 65 degrees and sunny, I had to run anyway. I went to the park so there would be at least half shade as we are not quite used to this sort of weather. Ran to the park and did ten large loops for a total of 9.5 miles in 1:23 for an 8:45 pace. The best part is S.I. joint was mostly quiet today. If it feels OK tomorrow I hope I can say I am over it.

Following P.T. advice I did cross training today.  I did 25 minutes each on the bike, elliptical and 15% grade fast walking.  I think the 75 minutes is worth at least 6 easy miles.  Lots of stretching afterwards and I feel quite good with no pain.  Short easy run tomorrow and then the local half on Saturday.  I am not going to race but just run it as a workout and just make sure I end up under two hours.  I need to start getting back into shape after almost seven weeks of injury time. 

S.I. joint a little sore( more so than after any recent running) after crosstraining yesturday.  Go figure.  Anyway needed to run today but thought a trip to the treadmill might be less impactive.  Hot and humid in the gym today.  Did not really feel like running today but managed to end up with 6.75 miles in 61 minutes.

Even though I am not 100% I am going to run the local 1/2 tomorrow, but only as a training run.  I am so out of shape anything more risks injury, new or existing. It will be fun to watch the sights and feel no pressure to run to a certain time.  There will be more races.

I just ran 3.5miles in 30 minutes on the treadmill since tomorrow will seem like a really long run will my lack of recent running.