Tip to Ward Off Injury

Here's a free tip to help you avoid injury. They say starting a weight program will help you prevent running injuries. I'll even go a little bit further and say that if you seem to be having a nagging problem that doesn't seem to go away in a few days then start lifting weights near that problem area. I'll use myself as an example.

Recently I had increased my mileage a little bit and I had also increased my intensity as well. During the following weeks I started to get a little tendinitis and my shins were hurting a bit. I also started to feel a few niggles around the groin area. So what did I do? I started to do calf raises, adductor, and abductor workouts. The problems were gone the next day. Granted, I have a history of lifting in the past so I really didn't have to do much, but the lifting helped nonetheless. You see, your problem areas have supporting muscles and when that problem area gets out of whack then your supporting muscles come to the rescue. I would even go so far as saying that strengthening your legs through a weight program can help ward off stress fractures. When your muscles fatigue your bones pay the price and absorb more than their share of punishement.

So remember, if you start having issues that don't go away after a few days, then think about strenghthening that area. It worked for me and maybe it will work for you.

New Races and Workouts...

For those of you interested in my progress the past few months here are a few posts to get you up to speed...

1. 6 Mile Tempo http://bigrunningengine.blogspot.com/2011/05/6-mile-tempo.html



2. Texas Lonestar Stampede 5k (14:56) http://bigrunningengine.blogspot.com/2011/05/texas-lonestar-stampede-5k-1456-2nd.html



3. 6 Mile Tempo http://bigrunningengine.blogspot.com/2011/05/6-mile-tempo-first-workout-outside-in-7.html



4. Run For the Arts 5k http://bigrunningengine.blogspot.com/2011/04/run-for-arts-1607-1st-overall.html



5. Conn's Green 10k (32:41) http://bigrunningengine.blogspot.com/2011/04/conns-green-62-10k-3241.html

That's it for now!

These Old Kicks Are Way Cooler Than Your New Kicks

25 years ago we didn't have the Nike Plus or the Garmin to help tell us how many miles and what pace we ran. We had this...
http://gizmodo.com/5802246/these-old-pumas-are-way-cooler-than-your-new-kicks

The Great Astros Game Escape

Word on the street is that he got caught and they made him watch the rest of the game.

6 Mile Tempo

A hot muggy day but I still managed to do well. I ran with the Wade and we didn't quite manage to run as fast today because of the weather. Sean only managed to do about 4.5 miles before he reaggravated his Achilles and had to drop out. I managed to finish the workout in 33:02 which is about a 5:30 pace. If I can do this in this type of weather then things are looking good.

The only unfortunate thing is Sean injuring his Achilles again. I sense his frustration. This has been the only thing holding him back these past months. If he can get any consistent training, any at all, he would be right near the top again. Especially at 10k and above.

Texas Lonestar Stampede 5k 14:56 (2nd Overall)

I had a lot of fun at this race. Some Kenyans came down from out of town and I got to race with them for a mile and a half until they put on the jets. There was a 5k and a 10k and so there was a Kenyan registered for each. Once the horn sounded we took off.

There was the 2 Kenyans and an unfamiliar face (Matt Russell, USA triathlete, ex steepler) at the front. Matt looked confident and took it out to the front. A high schooler who I have been seeing at the last few races Carlos Arias was right behind them and then me. We were all tightly bunched together. The first mile was pedestrian (for Kenyans), about 5 minutes. I was a little shocked it was so slow. I mean, we have local guys here, including myself that take it out faster than that the first mile. Evidently the Kenyans were toying around for about another half a mile and then started to accelerate to about 4:45 pace. By then Matt dropped off, and shortly after that Carlos dropped back. I hung on for a little longer but slowly but surely they put about 15 seconds on me for the second mile.

The third mile I was by myself for a while but I could still see the Kenyans in front of me. I ran as hard as I could but I wasn't hurting too bad which was shocking. I then started to hear some foot steps and hard breathing behind me. I though it was Carlos. As we headed toward the last .1 I had finished my last mile in 4:52 but the guy behind me was gaining on me. I looked back and it was Matt Russell. Somehow he got his second wind and was trying to track me down. I waited and looked back and he had put on the jets sensing weakness. Fortunately I had plenty of sprint left and regained some of the lead I had lost and ended up finishing 3 seconds ahead. The time was awesome as I finished in 14:56. Matt finished in 14:59 and the top Kenyan, Kiplagat finished in 14:31.

The Garmin says it was 3 miles but whatever. It was a road race and these things happen. It was a USATF certified course but it must have been closer to 3 miles than 3.1. Whatever the real length of the course was, it doesn't matter because I'm in pretty good shape.

6 Mile Tempo (First Workout Outside in 7 months)

It was a great morning. I ran the workout with Sean who is coming back from Achilles issues. He was only supposed to hang for 4 miles but he ended up finishing up with me. It was an amazing workout for me, the fastest ever tempo for 6 miles. We finished up at 5:26 pace with 32:38. It feels good to ace a tempo for once since it's my Achilles heel.