First of all, let me share a couple of pictures from the trip of my boys to coastal Washington. They had a wonderful time, beautiful weather and fantastic views, solitude and time to hang out together and talk, mano-o-mano, growing bond that was missing for a bit.
A sunset of colors that I am jealous of.
Alex enjoying doing nothing in nature setting.
Because of their trip, I was out of weel transportation and ran to and from work on Monday, what put me at 10M at the start of the week.
Tuesday I did an easy 4M in the morning and joined Red Lizards for track workout again. Here the warning coach Rick Lovett released that day on their message board:
Here's the drill: 12 x 400 at L pace. But we'll do them in sets of four. Between elements of each set you get 200m recovery. Between sets you get 400m.
So it goes -
4 x 400 on 200m recovery (don't take any longer than you did on the preceding 400)
Repeat for a total of 12 400s.
Note: don't go too fast. There are a lot of repeats in this, and the first set should feel fairly easy.
So this is what we did after 3 miles of warm up and 2 laps of strides. I always thought I like 400m repeats. Somewhere in the middle I changed my mind. Now I am thinking back. At least I can hold on to it and trick myself into pushing for one lap. My plan was to be close to 1:45 if possible (oh, the memories of past shouldn't guide me anymore). My splits went: 1:36, 1:49, 1:47, 1:48, 1:48, 1:47, 1:49, 1:50, 1:51, 1:52, 1:55, 1:51. What was the idea for the first one? Club has the power, but reduces the brain capacity. I think it was all the talk how the group that night was equal and planning on 1:45s. I peeled myself off after the first interval, and was on my own for the rest of the workout. What different with Red Lizards from VCTC where I used to participate in track "tortures" is that back in The Bronx we would do an interval and then gather together for a recovery to start next one together - thus we were all timed by coach. What is happening here is that we begin the first repeat and then just go as a flow (and the coach runs), timing our own watches. From one point of view, it makes a workout more honest as in recovery periods for faster runners are as short as needed to be and for slower are not as fast as might happen otherwise. At the same time it makes a "club" experience somewhat less profound. I probably wouldn't have stuck for the 12 repeats on my own (or, more like I do stick with what I come up with, but might have not come up with some of the speed workouts the experienced coach does), but I wished I was not as lonely. It was a touch over 8 miles for the night total.
Anyhow, after second set at first my left hamstring went into painful stiffing knots, what by 3rd repeat on 3rd set moved outside of left hip joint - same spot it hurt last Tuesday. The pain is bad (still is today) and localized right outside the joint (outside of greater throchantor) and reminds me my 2 cases of hip bursitis back a long time ago. Both times, when the symptoms developed too far, I had cortizon shots, but rumor is you only can have two of those in a lifetime. My hip (both of them, right to a lesser degree) suffers this type of pain once in awhile during runs and after, but not to extent it hurts today. Doctor Lisa, are you out there? I remember when I had that hamstring injury, the pain was moving to the same place as well, and you mentioned something about gluteus medius and other muscles/tendons around it. I should have saved your email with the links to PT excercises. My hips are my "weak link", the tightest part (pigeon pose in yoga is sado-masochistic), and I do work on it these days. However, as I am ramping up my miles and speed, even sleeping gets uncomfortable (honestly, painful). It is quite bad to getup from the sitting position, bend over or flex at the crease of the hip, as well as stand on left leg (or while walking put pressure on it). The pain from hip radiates to the mid-buttock and alongside the upper (towards the back) onto lower (outside) leg, wraps around ankle and shoots a bit to the top of the foot. It also produces that "buckling-collapsing-weakening" feeling in my lower leg I described a few weeks back. Somehow I think it is all interconnected. My insurance is useless (as are local doctors), and I will work it through myself, once I can distinguish what exactly is that I have. I guess I just need a little "you'll be fine" at this point. Diagnosis would be great. I should have visited Lisa on the way to/from MT as we drove through Spokane.
Adding on a side, I met a fresh convert to trail ultras in a guy who just ran Carlsbad marathon - he signed up for PCT 50k, so we chatted of what he might want to do fro training while warming up. I convinced him to run peterson Ridge Rumble 30k option too:)
On another note, the Race Director choosing process for our local CCC 100M (sorry, the website is not updated yet) has been finalized and the "winner" is Charlie Crissman. He was one of 3 candidates, all of whom are fantastic people and would have done the race awesome service. After last year's fiasco there was a scare this beautiful race would die off, but it ain't happening (yay!), and I am thinking of running it istead of Grand Teton 100 ( Lisa, please don't hate me!). It's close by, no insane driving, lots of crew/pacer options, I know the course (what I do for GT as well), I have many friends running or participating otherwise, it will be cheap and drop dead gorgeous (and hell of a tough one!).
Off to stretch this hip with a yoga session. I love my early quiet mornings!
p.s Couldn't help but post this link for myself of HURT 100M trails - I do want to go there, I do, I just need to figure out the family and money cituation. It definitely looks the kind of sick fun I'd enjoy the memories of.
p.p.s. I looked back and I have my most long-term "relationships" with other bloggers in case of Rob, Thomas, Mike (CA) and Angie. Well, Rob is stuck with me by default:) but I can't believe we have known each other for over a year, guys! Close next are Craig, Michelle, Ben and Donald. Thanks to you, I am still on the 'net typing these things. And care for how your life developes:)