Plan Going Forward

After nearly 5 months of training this year (or, "training to train," I'll call it), I've evaluated my progress and what the next few months may look like.

Instead of worrying about a goal race at this point, I've decided to focus on just rebuilding a base and staying injury-free. I've proved to myself that I can run once again, but I don't know to what extent just yet. The 16 miles I ran last week has been my high volume week so far this year. That's a far cry from where I was a few years ago. While I have zero expectations about getting back the previous levels (both in volume and speed), I'm going to very slowly and gradually build weekly volume, while continuing to cross-train on the bike, and—if I can force myself—in the pool. I also started strength training again last week, including some leg and hip work that will hopefully strengthen my surgically-repaired right hip.

Speaking of which, that hip has been aching quite a bit toward the end of my longer runs (8 miles, run twice the last 2 weeks). And today, 3 days after the latest long run, the back of my OTHER hip is hurting horribly. I'm planning on running with my club tonight, and I'm hoping I'll be able to make it. I don't know why it's hurting so much, but I do notice a little pain there during my last couple of long runs, too, although it's mostly pain in my lower left back, as opposed to the hip.

My left knee still isn't right, but running in Hokas seems to have alleviated the pain while running enough to not notice it that much now, thankfully. Still, every once in a while, I can feel it if I step a certain way (or while running uphill). Comes with the territory, I guess. I'd like to sell that territory. Any buyers?

My body has become like an old MG. Very high maintenance. Always something wrong with it.

Want to go for a ride? Hope you pick the right day!

And with that, I'm off to do a little stretching and rolling to see if that gets my "good" hip feeling run-worthy in a few hours...

Spokane Valley Running Club

A few days ago, my curiosity led me to do a search for Spokane Valley running clubs on Facebook. Lo and behold, there IS a Spokane Valley Running Club. They meet by the Buffalo Wild Wings by the Valley mall every Monday night at 6pm to run 3-4 miles. After the run, they go to Hop Jack's for a beer or two.

Not knowing anyone, I showed up last night and ran with the group. There were 11 of us, and everyone ran their own pace. I ended up mostly running with a lady who runs close to my current pace. We finished 3.8 miles, averaging 8:50 per mile. Then we all (minus one) went to Hop Jack's for a beverage.

Due to some fairly recent physical concerns, I don't drink much beer anymore, but since I didn't know these folks, I thought it would be rude if I just ran with them, then left. So, I partook. A couple of Mack & Jacks and two hours+ later, I made my way home for a late dinner of Easter leftovers.

It was a fun group. Most were my age or a little older. I joked with a friend that they were a drinking club that also enjoyed running. I found out that some of them do several group runs per week, meeting with other clubs to run and...drink beer, of course. I don't think my kidneys NOR my wallet can handle that, so for now, I think one night a week will suffice.

I've never minded running solo, but sometimes it's fun to run & socialize with other runners. I miss my old Mill Creek Running & Multisport club. This club has quite a different vibe than my old club, but I'm looking forward to making a few new friends.

Spokane Valley Running Club. Yours truly on the left.

Hokas For The Win?

If you've been following along at home for the past several years...I'm sorry. You're a glutton for punishment. But you also know that my running "career" has been a roller coaster, riding on rusting rails with no safety harness. I've had relatively uninterrupted periods of training, followed by debilitating injuries and down time. Sometimes I'm out of the game for a year or more at a time. I've officially given up on running more than once during the past few years. In 2015, I became a cyclist. I actually started enjoying it. However, one bad crash left me with a broken radius in my left arm, which required surgery to fix. Last year, I did very little endurance training. A bit of weight training, lots of walking, but only a couple of bike rides toward the end of the year, and barely any running.

This year, I decided to take a shot at triathlons, if and only if my body would allow the running.

As I mentioned in my previous post, this confirmed land mammal has mixed feelings about doing a triathlon (again, I most likely will do one, or more!), but the running is coming along much better than expected.

I'm convinced that one reason I'm able to run without as much knee pain is because of my change in footwear. Over a year ago, my friend Kenny turned me on to Hokas. I had heard about them, but never really considered giving them a shot. My first pair (which I still use) were the Hoka One One Bondi 3. The high level of cushioning was much more agreeable to my angry left knee than all the previous shoe models I had been rotating. After several runs in the Hokas, I did one run in a different brand I used to wear religiously, and the knee pain returned. That was enough to completely convert me.

I've recently added a pair of Hoka One One Clifton 2's to my rotation. I've only run in them once, but so far, so good.

There is still some slight knee pain (and my surgically repaired right hip still gets sore, but that's another story), but it's not enough pain to keep me from running through it. And, according to my orthopedist, an MRI I had on that knee over a year ago showed no cartilage or structural damage. So, as long as the pain isn't too great, I'll continue running on the mystery knee.

I'm still very cautious about celebrating my full return to running, and I'm taking it very slowly. No sudden mileage or frequency increases. But if I can very gradually rebuild frequency, mileage and intensity, who knows? (I'm NOT saying the "m" word!) I think cross-training will always be a necessity for me, even if the running progresses well.

So, maybe Hokas have helped me resurrect my running!

Fingers, toes & laces crossed...

It's Already April???

How can the first quarter of this year already be behind us? Wow!

Here are some March numbers, for any fellow stat geeks:

Runs: 10                                             (YTD: 22)

Miles: 45.6                                         (YTD: 90.6)

Rides (trainer): 4                              (YTD: 22)

Miles: 79.4                                         (YTD: 353)

Rides (outdoors): 2                          (YTD: 2)

Miles: 53.5                                         (YTD: 53.5)

Swims: 2 (Wow. More below)           (YTD: 12)

Yards: 2,000                                      (YTD: 22,600)

I'm still plugging along with my training, although my desires have shifted just a bit. Maybe I should say, my preferences are affecting my training.

First and foremost, I'm a pure runner at heart. It's what I've always loved to do. My body has stopped me in my tracks several times, but it's in my blood. My current "triathlon training" is built on the idea that I am no longer able to "just" run. One could also say that I'm training for a triathlon because I feel like I should. I'm not saying I do NOT want to do a triathlon, but it's certainly not a burning desire.

And that lack of burning desire centers, mostly, on swimming. I LOVE running, I ENJOY cycling, and I TOLERATE swimming. And that's being generous. I'm not sure I'd go as far as LOATHE, but it depends on the day.

I had a couple of really rough swims lately. The last one, I lasted 5 1/2 minutes and 300 yards before bailing on the workout. I was having trouble breathing, was dizzy and just didn't feel right. But even the swim before that was below par. I imagine some of this is mental, but I think I've been fighting some sort of respiratory infection lately, which seems to affect my swimming more than running or cycling.

I did manage to finally get the new bike outdoors twice toward the end of March. I rode 18.3 miles, finishing up a pretty tough hill, into a headwind, and 35.2 miles, ending with quad cramps in both legs on a gradual climb (had to call my wife for a rescue 2 miles from home, as the legs were done).

The running has been up and down, but surprisingly a bit more up than down lately. I spent a week in Maui in mid March, and managed 3 early morning runs that week, all close to 5 miles, and all close to 8:30/mi pace. Granted, they were flat as a pancake, but that pace was still a challenge. I've gradually increased my "long" run to 6 miles, running that either twice or 3 times so far. Today, I decided to push the pace and see where my fitness is. I ran 5k (3.1 miles) at exactly an 8:00/mi pace. It wasn't easy! My left knee and right hip are always an issue, but lately, they've both held up during runs, then ached between runs. I'm trying to get better about stretching and using the foam roller. I did both today right after my fast run.

So, I guess the question I need to ask myself is, do I move ahead with triathlon-specific training, doing the swim training I need, even though I'm not digging it, or do I focus more on mixing running and cycling and see where that leads? I had my sights set on the Troika Triathlon, on May 20th, but even if I get back to the pool in a serious way, I still don't think I'll feel ready to spend $85 (or more, plus a wetsuit) on an event I'm not prepared for. They do have a duathlon option, but I don't even feel ready for that!

There are more local triathlons later in the year, so I may wait to see what happens. If I can continue running (and increase the frequency and mileage) without too much pain, that will likely guide my ambitions.

But these days, I have to take each run/ride/swim one at a time, since I don't know what my body will do at any given moment.

Makes for some interesting training, that's for sure!

Be fit and have fun, my friends!