Back on the ice

This week I got back into hockey - a bit scary for cross traning considering the injury potential. But it felt good to be out there again. Here's how the training is shaping up for this week:

Mon 3/20 - Ran a 10K on the treadmill, in 47:50. Not too fast, but not bad. I stretched the IT band a couple different ways and this seemed to help.
Tue 3/21 - No running, but played hockey to cross train, about 90 minutes or so. No problems with the knee or anything else.
Wed 3/22 - Rest!
Thu 3/23 - Ran 10K in 49:30, but added hills to the tranining session - 3 minutes at 3% grade, followed by 3 minutes at 0%. Did some intervals after the 10K to total 7.5 miles in just over an hour.
Fri 3/24 - Not sure yet. Maybe run, maybe more hockey. [Conclusion: ran 6 miles on treadmill - then couldn't resist doing a complete 10K so I did that. About 8 minutes per mile, and no pain from any knee area.]
Sat 3/25 - Long run planned. If I'm allowed to do the San Diego Marathon, I'll be doing 12 miles. That will be tough. [ Final results: ran only 8 miles on advice from Carolyn. The whole loop was 9.5 miles, and probably doable, but I resisted the urge. Met some nice people on the trail (Art and his 2 dogs) and later at breakfast. Couldn't do the R&R marathon due to a scheduling conflict, but maybe I'll do the Sunburst one on the same day in South Bend. My sponsors will not be pleased...
Sun 3/26 - Rest planned, and I'll need it.

Making some more blood

A new week of training begins...the pint I lost last week could be a factor.
Mon 3/13 - Ran a 10K on the treadmill in 46:24. No issues. Just a little tired, and had to take a little break in the middle. First 3 miles in 29:01 (then slower).
Tue 3/14 - Rest. No crosstraining.
Wed 3/15 - Ran 4 miles on treadmill, with some problems. The bad (left) knee was painful when I was done.
Thu 3/16 - Went to Athletico to investigate knee issue. Apparently it's IT band related - the ligaments are rubbing on the lower part of the femur (condyle) and becoming irritated. Rest, stretching, lower mileage prescribed. Did not run today.
Fri 3/17 - Rest. No running. Feeling guilty.
Sat 3/18 - Ran 6 miles in 47:50. This was near home, so flat terrain. Also ate a goo beforehand, so this may have helped. Started at slow pace (8:00) and just maintained it for the rest of the run. Running in home terrain seemed easier than on the path, since the 2 mile loop is a nice way to divide up the mileage.
Sun 3/19 - Rest! Gearing up for run on Monday - will have to take it easy and watch out for injury. I'm thinking about starting hockey again for my crosstraining effort on Tuesday.

By the way, here's a great article about IT band injury, including how to diagnose as well as stretching tips.
IT band article

A little sore

Well, after Saturday's injury I was a bit scared to run again. But wrapping the knee all day Sunday seemed to work.

Mon 3/6 - I think I did 4 miles, not sure. Something like it. Oh, yeah. Ran 1 mile followed by upper body workout (30 minutes), then 3 more miles. Not sure of times. Stretched for 15 minutes.
Tue 3/7 - Exer-ball type workout class, 45 min. No running!
Wed 3/8 - 4 miles, first 2 in 7:02. Can't seem to break that 7-minute mile! All four in 29:00.
Thu 3/9 - Rest!
Fri 3/10 - Didn't run, since the Tuesday run took a lot out of me. Plus, no time to squeeze it in due to work and other commitments.
Sat 3/11 - Ran with TNT. Ran into trouble around mile 3. Same knee problem, and same solution, just ran through the pain and it loosened up and I was able to finish the 6 miles in 52:02. Kind of slow, but I'm hoping to improve on this once I get the knee looked at by Athletico. It seems like this time out, the injury happened earlier, and the consequences weren't as bad. Strange. This has to be solved though or I have no chance of finishing the 13.1 miles.
Sun 3/12 - Rest!! Have knee wrapped, and kept walking to a bare minimum. Worried about tomorrow's treadmill run.