My knees make noises. I can really hear it when going up stairs. It's been going on for years. Some web sites describe it as a "rice krispies in milk" noise. That's pretty accurate.
My left knee, where I had a surgical ACL repair done six years ago, is no worse than my right knee.
I take Glucosamine and some of those other fancy joint supplements. I lift to strengthen the muscles around my knees. I change my shoes at lower mileage than I've done in the past.
I do try very hard to avoid anti-inflammatories, except for a tiny "heart dose" (81mg) of aspirin daily.
My knees still creak.
They don't hurt.
They just make funny noises.
A search of the web shows all kinds of results for knee crepitus. No one seems to think it's a fatal disease. Some people think it's not anything at all to worry about. Most people are in the middle somewhere.
Last night, I decided that three pairs of running shoes with 200-250 miles each were done. I typically run only 300-350 miles per pair of shoes, but now, I'm tossing them even earlier.
On Friday night, when EMS has their 20% off day, I'll go get some more shoes. Maybe the new shoes will make my knees be quieter. Probably not, though.
More likely, I'll just keep on running and skiing until someone complains that my knees are so loud that my knees are ruining his or her day. Then, I'll slink home and retire and throw out all of my exercise-related gear. And I'll sulk.
But for now, I've got WS to worry about, creaky knees be damned.
This morning, I had a very nice cruise-control six miler. Tonight will be six more, with two miles of tempo.
Onward.
Tuesday, April 15, 2008
Monday, April 14, 2008
Back to the gym
I'm glad I read Julie Berg's McNaughton Race Report after I went to the gym this morning. She credited a weekly 2-hour leg session in the gym for part of her strength in the race. She does 210 pounds - 12 sets of 10 - squats. If I tried that, I'd be unable to walk for days, if I could even complete the workout. But, maybe that's why she won at McNaughton over the weekend while nobody is ever looking over their shoulder, wondering if I'm catching up.
Anyway, after a rest day yesterday, I headed back to the gym today for the workout that nearly crippled me last week. It's still a tough workout, but the lifts themselves felt more comfortable today. I was still gasping for air, doing multiple sets without rest, but the lifts themselves seemed better. We'll see how sore I am tomorrow when I try to run tempo after work.
Tonight, I'll do an easy 40-50 minute run after work.
Life is going pretty well right now. Now that I'm not teaching skiing any more, I'm not on our Select Board, and I've wrapped up a consulting contract, I'm down to one job. Most of the winter, I had four different jobs and life was hectic all the time. Yesterday, was a very casual day that included some random Internet surfing, watching a movie (No Country for Old Men - fantastic film), and listening to the Red Sox-Yankees game on radio as I fell asleep.
But, sometime soon, I have a meeting/interview for the next portion of the consulting work I've been doing. If and when that gets started, my free time will be reduced again. But, the extra money certainly comes in handy from that other job.
Anyway, after a rest day yesterday, I headed back to the gym today for the workout that nearly crippled me last week. It's still a tough workout, but the lifts themselves felt more comfortable today. I was still gasping for air, doing multiple sets without rest, but the lifts themselves seemed better. We'll see how sore I am tomorrow when I try to run tempo after work.
Tonight, I'll do an easy 40-50 minute run after work.
Life is going pretty well right now. Now that I'm not teaching skiing any more, I'm not on our Select Board, and I've wrapped up a consulting contract, I'm down to one job. Most of the winter, I had four different jobs and life was hectic all the time. Yesterday, was a very casual day that included some random Internet surfing, watching a movie (No Country for Old Men - fantastic film), and listening to the Red Sox-Yankees game on radio as I fell asleep.
But, sometime soon, I have a meeting/interview for the next portion of the consulting work I've been doing. If and when that gets started, my free time will be reduced again. But, the extra money certainly comes in handy from that other job.
Sunday, April 13, 2008
Sweet, sweet run
The weather yesterday was way better than the forecast. Some thunder rumbled through about 6:00 a.m., but I wasn't getting up until about 6:30, so it didn't matter. I started running just before 9:00 a.m., and it was sunny and cool. I only went about 3/4 of a mile before I realized I was overdressed, and I headed back to the car to shed some clothes.
Last Saturday, only a week after a tough 50K, my plan was to run 20 at a deliberately easy pace, forcing myself to go slowly. I did the 20 that day in 3:36. My plan for yesterday was to run purely by feel. I wanted to just enjoy the run, and if I felt strong, maybe I'd push somewhat late.
The miles just seemed to fly by yesterday. I hit the 10 mile mark a bit slower than a 10mpm pace. I was cruising most of the flats and downs and walking the ups. I also walked for about a minute every 30 minutes or so, to take a gel and get a brief rest. My running speed was about 9:15-9:30 when I was running.
About mile 12, I realized that I felt pretty good and only had 8 miles to go. I was going to stop by my car at mile 15 for some Heed and gels, and I dropped my pace a little bit on the way there. I got to my car dead-on a 10 pace for the 15 miles. Considering how much walking I'd done, I was happy with that.
In the last 5 miles, I started to push the running pace while I was running, but I still took uphill walking breaks. By mile 17, I was running at an 8:30 or better pace most of the time. In the last mile, after walking the last big hill of my route, I dropped to a 7:40 pace for a while. I felt great the entire run, and finished in 3:17:01, about 19 minutes faster than last week.
This was my 8th run of the calendar year of 20 or more miles, and it was a very encouraging run.
I'm not sore or overly tired today, but I am taking a rest day, with an ultra coming up on Saturday. This week, I'll do a mini-taper for Saturday's race:
Monday: Lift in the morning, easy 4-5 at night
Tuesday: Easy hour in the morning, tempo at night
Wednesday: Lift in the morning
Thursday: Easy 4-miler in the morning
Friday: Rest
Saturday: DRB 50K
Unless I have a terrible day next Saturday (it might be pretty warm next weekend), I should run the DRB course way faster than my last place finishing time from 3 years ago. I might finish last again, but I should be faster.
Last Saturday, only a week after a tough 50K, my plan was to run 20 at a deliberately easy pace, forcing myself to go slowly. I did the 20 that day in 3:36. My plan for yesterday was to run purely by feel. I wanted to just enjoy the run, and if I felt strong, maybe I'd push somewhat late.
The miles just seemed to fly by yesterday. I hit the 10 mile mark a bit slower than a 10mpm pace. I was cruising most of the flats and downs and walking the ups. I also walked for about a minute every 30 minutes or so, to take a gel and get a brief rest. My running speed was about 9:15-9:30 when I was running.
About mile 12, I realized that I felt pretty good and only had 8 miles to go. I was going to stop by my car at mile 15 for some Heed and gels, and I dropped my pace a little bit on the way there. I got to my car dead-on a 10 pace for the 15 miles. Considering how much walking I'd done, I was happy with that.
In the last 5 miles, I started to push the running pace while I was running, but I still took uphill walking breaks. By mile 17, I was running at an 8:30 or better pace most of the time. In the last mile, after walking the last big hill of my route, I dropped to a 7:40 pace for a while. I felt great the entire run, and finished in 3:17:01, about 19 minutes faster than last week.
This was my 8th run of the calendar year of 20 or more miles, and it was a very encouraging run.
I'm not sore or overly tired today, but I am taking a rest day, with an ultra coming up on Saturday. This week, I'll do a mini-taper for Saturday's race:
Monday: Lift in the morning, easy 4-5 at night
Tuesday: Easy hour in the morning, tempo at night
Wednesday: Lift in the morning
Thursday: Easy 4-miler in the morning
Friday: Rest
Saturday: DRB 50K
Unless I have a terrible day next Saturday (it might be pretty warm next weekend), I should run the DRB course way faster than my last place finishing time from 3 years ago. I might finish last again, but I should be faster.
Friday, April 11, 2008
Discretion
Yes, I skipped my run last night. This morning, I ran 6 and felt very strong. Sometimes, there's a fine line between knowing when to push, so you get used to running while tired, and knowing when you really need to rest. Fifteen years ago, I would have chosen to run last night. Five years ago, I might have made the same choice.
I'm old now, I guess. I'm also either smarter or lazier than I used to be.
The weather looks kind of nasty for my 20 tomorrow, but not continuous pouring rain. I'll be on the roads rather than trails, so the weather shouldn't matter too much.
After my run, I'm cooking a birthday dinner for my daughter and my mother-in-law. My daughter continues to remind me that it's also a birthday dinner for both of our cats, but I'm not sure the cats really care.
Last night, because I didn't run, I went shopping at the co-op in Lebanon, NH where we normally buy our groceries. We typically go there every two weeks, at most, because it's a 40 mile drive to get there.
Most of my cooking these days is based on lean protein sources, fresh veggies, and salads. It seems like those are the most expensive things in the supermarket these days. Well, I bought some nice cheeses and some nice wines for dinner tomorrow night, but the bill shocked me. Normally, we spend about $400 at this market every two weeks. Last night, it was just under $600.
I'm blaming it all on my teenage son, who seems to be starving every minute of the day, especially since track practice started.
There are lots of ultras out there this weekend. I've got friends running in NY in a new 50 miler, in Illinois at McNaughton, and in VA at Bull Run Run. Plus, the US 100K road championship race is this weekend in Wisconsin. That race goes a long way towards determining the US team for the world 100K championships.
My next ultra won't come until next weekend, at the "Trail Animals Don't Run Boston" 50K, run just south of Boston, and always on the weekend before the Boston Marathon.
I'm old now, I guess. I'm also either smarter or lazier than I used to be.
The weather looks kind of nasty for my 20 tomorrow, but not continuous pouring rain. I'll be on the roads rather than trails, so the weather shouldn't matter too much.
After my run, I'm cooking a birthday dinner for my daughter and my mother-in-law. My daughter continues to remind me that it's also a birthday dinner for both of our cats, but I'm not sure the cats really care.
Last night, because I didn't run, I went shopping at the co-op in Lebanon, NH where we normally buy our groceries. We typically go there every two weeks, at most, because it's a 40 mile drive to get there.
Most of my cooking these days is based on lean protein sources, fresh veggies, and salads. It seems like those are the most expensive things in the supermarket these days. Well, I bought some nice cheeses and some nice wines for dinner tomorrow night, but the bill shocked me. Normally, we spend about $400 at this market every two weeks. Last night, it was just under $600.
I'm blaming it all on my teenage son, who seems to be starving every minute of the day, especially since track practice started.
There are lots of ultras out there this weekend. I've got friends running in NY in a new 50 miler, in Illinois at McNaughton, and in VA at Bull Run Run. Plus, the US 100K road championship race is this weekend in Wisconsin. That race goes a long way towards determining the US team for the world 100K championships.
My next ultra won't come until next weekend, at the "Trail Animals Don't Run Boston" 50K, run just south of Boston, and always on the weekend before the Boston Marathon.
Thursday, April 10, 2008
I know I've said this before...
I hate Alwyn Cosgrove. In the nicest possible way, of course. He is the creator of the workouts in the New Rules of Lifting book. The workout on Tuesday left me unbelievably sore. I'm sure it was deadlifts off a box that did the most damage. By standing on a box, I was able to drop the bar to the tops of my feet and I really stressed my glutes. They are sore to the touch.
Sitting hurts, and the worst part (avert your eyes if you're too squeamish) is lowering myself or rising from a toilet seat. I think the fact that I have less fat on my ass makes it hurt even more. The muscles are less padded than they've been in the past.
Despite the soreness from the lifting, I ran 12.5 miles yesterday, at a slow pace. I lifted again this morning, so the next round of soreness is no doubt on its way. I'm planning a 90 minute run after a dentist appointment this afternoon, but that one is iffy at the moment.
I think I manage to remain pretty healthy despite my size because I respect when my body needs to rest. It's possible that I need a day off running right now. My 20 miler on Saturday is more important than the miles tonight, so I may choose to skip tonight.
If I do skip running tonight, it will be primarily because of my lifting workouts. I may have to reconsider my lifting options for the next 2 months if lifting is going to cut into my running more than I'm willing to accept.
I've always done best in ultras off relatively high mileage, although some people wouldn't consider my peak mileage very high. I peaked at 330+ miles in a month for Hardrock and Wasatch, which were probably my two best 100s ever.
But, (and I hate to say this, considering one of my readers), I'm starting to wonder if it might make sense to focus on my key workouts - a long run, some hills, some tempo, and cut back on my mid-distance easy-pace days. Yes, Andy, I actually wrote that.
I wish I was capable of lifting hard 3x per week and running 70+ miles per week, but my body doesn't seem to want to do that. Currently, I'm trying to run 60 miles this week while lifting just twice, and that seems questionable.
One thing is certain; if I don't get to the starting line at WS, I won't finish WS.
Oh yeah, enough snow melted that I can now see a small patch of my lawn.
Sitting hurts, and the worst part (avert your eyes if you're too squeamish) is lowering myself or rising from a toilet seat. I think the fact that I have less fat on my ass makes it hurt even more. The muscles are less padded than they've been in the past.
Despite the soreness from the lifting, I ran 12.5 miles yesterday, at a slow pace. I lifted again this morning, so the next round of soreness is no doubt on its way. I'm planning a 90 minute run after a dentist appointment this afternoon, but that one is iffy at the moment.
I think I manage to remain pretty healthy despite my size because I respect when my body needs to rest. It's possible that I need a day off running right now. My 20 miler on Saturday is more important than the miles tonight, so I may choose to skip tonight.
If I do skip running tonight, it will be primarily because of my lifting workouts. I may have to reconsider my lifting options for the next 2 months if lifting is going to cut into my running more than I'm willing to accept.
I've always done best in ultras off relatively high mileage, although some people wouldn't consider my peak mileage very high. I peaked at 330+ miles in a month for Hardrock and Wasatch, which were probably my two best 100s ever.
But, (and I hate to say this, considering one of my readers), I'm starting to wonder if it might make sense to focus on my key workouts - a long run, some hills, some tempo, and cut back on my mid-distance easy-pace days. Yes, Andy, I actually wrote that.
I wish I was capable of lifting hard 3x per week and running 70+ miles per week, but my body doesn't seem to want to do that. Currently, I'm trying to run 60 miles this week while lifting just twice, and that seems questionable.
One thing is certain; if I don't get to the starting line at WS, I won't finish WS.
Oh yeah, enough snow melted that I can now see a small patch of my lawn.
Wednesday, April 9, 2008
So much for that theory
I deliberately kept the weights I lifted low yesterday. New routine, lots of sets and reps, and I was concerned about being sore today. I mean, the weights were really low. Deadlifts were 155 instead of 205. Deadlifts on a box were 115. Lunges were 2x25 dumbbells instead of 45s. Dumbbell bench presses were so low I'm surprised I didn't pick up the pink dumbbells.
But, it didn't work. My glutes are sore to the touch today. My pecs are sore. My lats are sore. I can't wait to do tomorrow's workout, which will include 80 reps of assorted squats. I'll need a wheelchair for the weekend, including Saturday's 20 miler.
I got in a great 9.5 mile run after work last night and I ran 10K to work this morning. I'll reverse this morning's run tonight, running back home in the uphill direction. It hurts to sit but not to run, so far at least.
Today, we should see 60F for the first time in a long time.
But, it didn't work. My glutes are sore to the touch today. My pecs are sore. My lats are sore. I can't wait to do tomorrow's workout, which will include 80 reps of assorted squats. I'll need a wheelchair for the weekend, including Saturday's 20 miler.
I got in a great 9.5 mile run after work last night and I ran 10K to work this morning. I'll reverse this morning's run tonight, running back home in the uphill direction. It hurts to sit but not to run, so far at least.
Today, we should see 60F for the first time in a long time.
Tuesday, April 8, 2008
Weight
I don't know if anyone ever looks at the weight ticker at the bottom of this page. My goal for WS has been to get to 180 pounds. Near the end of February, I'd gotten to 187 pounds and most of my pants were starting to get too big.
Then, my month of March was a disaster in some ways. I got in two good long runs, but my eating was poor, I was sick part of the month, and my alcohol consumption increased. I've also been teaching a number of lunchtime classes at work, and there was (unhealthy) food there at every class.
At the end of the month, I was back up over 190 pounds. But, as of Saturday, my weight is back down to the 187 shown in the ticker below. So, no progress for over a month, but I'm back to where I was at least. I'm confident that I'm moving in the right direction right now, and one pound per week will get me to my target weight before the end of May.
Hopefully, I'll be close to my target weight for WS by the time I pace at Massanutten next month.
Then, my month of March was a disaster in some ways. I got in two good long runs, but my eating was poor, I was sick part of the month, and my alcohol consumption increased. I've also been teaching a number of lunchtime classes at work, and there was (unhealthy) food there at every class.
At the end of the month, I was back up over 190 pounds. But, as of Saturday, my weight is back down to the 187 shown in the ticker below. So, no progress for over a month, but I'm back to where I was at least. I'm confident that I'm moving in the right direction right now, and one pound per week will get me to my target weight before the end of May.
Hopefully, I'll be close to my target weight for WS by the time I pace at Massanutten next month.
Subscribe to:
Posts (Atom)