Learn | Make | Fix | Run

When it comes to training, I like to check boxes. I like using an app like Run With Hal, where I can mark my progress in the app. I am currently doing a 30 Day Ab Challenge that uses an app, and I have been good at getting each workout done. Once, I followed a five-week Carlsbad 5000 training program printed on a paper calendar. I checked off the days after each workout. My weekly plan (not in this order) is two base runs, two pace workouts, one long run, one recovery run, and one rest day. I have done so much work faster and slower than my 5K pace that I feel I need more work at my 5K pace. However, it’s not in an app to track, and for some reason, putting it on a calendar isn’t helping. With the app, I would find a way to complete the workout. Without it, I find myself making excuses, such as needing more recovery or saying it’s too hot out when I have time to run. I have been making progress with my 5K time, so I should stay on the current course before I jump to 10K training, but I...

I didn’t plan well for my planned pace run. I have learned I am a better runner when training for a race or time trial because I have a plan. Since recovering from injury, I have been running every other day, so 3 to 4 times per week, which roughly constitutes a plan. Last week, I wanted to transition back to running 5 to 6 days a week. I had the following plan in mind. Sun: Recovery Mon: Base Tue: Recovery Wed: Speed Thu: Rest Fri: Pace Sat: Long However, I wasn’t able to get my run in on Wednesday. At the time, I thought it was okay and could flip-flop it with my Thursday rest day. However, on Thursday, I was extremely busy with housework and could not pull myself away for a run. When Friday came, I thought I was ready for a pace run. I figured I hadn’t run for two days; my body must be prepared. I did not account for the fact that I was under-fueled on Thursday and Friday. I failed to comprehend that the housework I did on Thursday was a full-body workout. Friday was also one of the...

Despite what feels like a couple of roadblocks the past few weeks, I think I’m back in the running game. I have noticed improvements in form with my glute activation warmups. When I complete reverse lunges and fire hydrants, I can stand on one leg with better balance and control. About ten days ago, I attempted a single-leg squat and could only move down a couple of inches. Now, I can move almost halfway down. It is paying off on my runs. I don’t have quad pain while running. I feel stronger like my quads and glutes are pushing me forward, similar to how a tailwind or running downhill pushes you faster. I felt some adductor engagement in a run last week, which leads me to believe I use more leg muscles to run. I flirted with danger on a pace run last week. I was bored of running base miles and wanted a pace run. Since I was not training for a race, I did not know what pace I should run. I started with a marathon-pace run but ran near my half-marathon pace for the first mile. I tried to...

In the past week, I completed three very light bodyweight strength and conditioning (S & C) workouts. Most of the workouts were air squats, but I included some forward and reverse lunges on some days. One day, I attempted single-leg squats, and my legs were not yet ready for that level of intensity. I took eight days off from running. I had a pain-free run on Monday. The goal was to run 5K or until I felt quad pain. I was able to run all 5K. After the run, I wore a quad/thigh compression sleeve for a few hours. The following day, I felt a minuscule stiffness in my quad. The plan is to complete a round of S & C today and run up to 3.5 miles tomorrow. It was nice to have a run that felt good. Seeing posts of runners participating in spring marathons and half marathons makes me want to get out there and start crushing some PRs. I don’t have any plans for upcoming races, but do you? Please let me know what you're running in the comments below.

I decided to take a rest week from running for my quad pain to resolve. I ran a base 5K on Sunday to determine if the time off helped. Initially, I did not feel any pain in my quad. I had a sand-in-the-gears feeling for the first mile but no pain. However, I felt stiffness in my quad when walking around on Sunday night and Monday morning. I feel this is not an overuse issue or a pulled muscle but rather a strength issue. I plan to take another week off from running, but I will substitute some strength work on my run days and see if that helps. Taking this short time off is frustrating, but looking at the long view, it’s only a drop in the bucket.

I took a few weeks off from the blog to enjoy a Merry Christmas and Happy New Year. I hope you enjoyed your holiday break and are energized by the new year. My calf muscles have been perpetually tight and sore. I think it’s getting to the point where my calf tightness might be causing some plantar fasciitis. During my last marathon training block, I noticed that I needed to be diligent about stretching my calves during my peak mileage weeks of training. I have tried foam rolling them in the past, but that did not seem to help. I have seen people in a kneeling position place a broomstick behind their knees and lower their backside to crush/self-release the fascia, which did not seem to work either. I tried using a massage gun once, and my calves did not appreciate it. A couple of weeks ago, I finally spent some time working on my calves, but this time with a ball. I placed the ball under the tight spots of my calf and stayed in that position until the tightness was released. I kept at i...

It’s the last week of training for the Mountains 2 Beach Marathon. Run with Hal has scheduled me to run 59 miles this week. Then, I will transition to the three-week taper. For this week’s update, I will recap my recovery from my injury and share the logistics for this week’s runs. To recap, I injured my left foot on Tuesday, April 1 ( Lessons Re-learned: Haste Makes Waste and Listen to Your Body ). Thinking I was okay, I ran on Wednesday, April 12; I wasn’t okay. Thursday, April 13, was slightly painful. Friday, April 14, worsened as the day progressed. That night I thought I needed to go to urgent care the next morning. Switching to Ibuprofen helped a bunch. My foot felt better on Sunday, April 16. I took the scheduled rest day on Monday, April 17. I took videos and pictures for an instructional design project (to showcase my skillset for a future employer) on Tuesday, April 18, and walked about five miles. The walk aggravated my big left toe, so I took Wednesday, April 19, off. I fe...