Training Log Archive: Traut

Bear Mountain High School Alumni Race

http://www.rocklandsportingnews.com/bill_markiwicz...

http://alumnixc.blogspot.com/

http://www.rocklandroadrunners.org/

Results: http://www.rocklandroadrunners.org/index.php/2013/...

13. Jim Trautmann (MW ’90), 18:07

Hard to find a much more competitive high school alumni race these days... Great turnout as usual. Great day to run as well.

It was one of those days where my body worked... I had no reason for it to gel the way it did. did nothing to make it come together because I assumed it would not. I planned up until probably at least the mile mark to not run in any way hard at all. I started off in back and started passing people. I realized soon that my pace was on... In other words, my effort matched my pace and I was running a tempo instead of surviving a run. The limitations of injury were not a factor large enough to keep me from racing. So I did- albeit, extremely controlled.

For no good reason, I did attempt a short warmup. I ran maybe a half-mile. I got passed by a girl warming up (I think the same girl I passed at the foot of the hill, she was leading the women) but did notice that my feet had a more natural feel and I was able to lengthen my hip flexors and 'sit back' on my stride. I started off racing as if I would be jogging the entire way. As I mentioned, that pace was carrying me by people and continued to do so as I felt my stride coming to me. I was able to lengthen my hip flexors, get my stride out in front of me (really underneath me, but it feels like it is in front of me) so that I am firing my glutes and striking out front instead of loading my knee. As I picked up the pace, my knees felt good. I would get a twinge because I would loose focus on this form and would leave when I re-established either the lengthening, the squat to fire my glutes, or the emphasis on the drive instead of the foot-strike.

I picked people off the entire way. I was even natural going downhill! I worked my way up to 13th pace from probably in the 70s or 80s 4-800 meters in. I started the watch before the satellites were acquired and that appears to have made the file unreadable. That is extremely frustrating because I definitely want to dissect the pace of each part of this race. At the bridge, the old mile mark I was like 6:10 or so. At the hedge (old 2-mile mark) like 12:20's (remember the ski jump hill is in that mile). The watch had my average pace over the last mile at 5:35 pace or so. I didn't analyze any more because I didn't think once I shut off the watch the data would be lost. I really didn't think I had that in me at this point. That felt good.

I was able to run that fast with a focus on only running a pace that would allow me to keep that form, and I accomplished that. Even down to the final kick- which, thank goodness for keeping my form, was unchallenged.

So, what is it. New flexibility in my hip flexors? Reduction in inhibition in my quads from the rest? Just another moment where my body is firing correctly that is soon to be lost as it always seems to be? The rest has done me well... how long will the effects last and how can I keep below the threshold of inflammation to maintain them?

My left calf was the only reminder of a real issue. It and my T.A. would flare for a few strides and recede. I attempted a slow cool-down with John and Eddie and could not do it on my left leg.

Monroe Woodbury did pull another victory with two Trautmanns as first and second man (John was 3rd in 16:27. Carlos Jamison, currently running about a 4:00 mile, won and an 06' graduate from Warwick was second). Passed a lot of Monroe Woodbury shirts in the second half and the only one I recognized was Eddie Ackerly. A lot of younger alumni out this year. The regulars were all there and our group picture looks as good as ever. Of course Lou Hall didn't miss a chance for a little Purple Pride cheer at the start as well. John was in good shape and would have liked to be under 16:00, so he was disappointed. I would just like to get back in shape again- which is where most of us are I guess. Would have likes to hit the Captain's Table with everyone afterword, but we had Claire's first Birthday party to get to!

Was pretty banged up in left calf the rest of the day.Had to sidestep walking downstairs. Left calf is definitely the biggest trouble area right now.

Team M-W:



http://www.flickr.com/photos/106181954@N05/1119854...

Despite being back home in the Ramapos with every bit of me wanting to run, I stayed with Claire while Gail went out to to run. At least I did get her to drive out to the Ramapo reservation for her run. We spent the rest of the day spending some time with Mom and Fred and Sylvia before driving Gail up to Middletown and helping with prep for Claire's first birthday party tomorrow. I headed back to Mahwah so I could drive Mom and John up to Bear Mountain for the Alumni race in the morning.

I was able to get in all squat related PT as well as full stretching and active warmup before I went to bed. I know I shouldn't do the Alumni race at all, but I also know I will want to do it and if I can compete I will. It is time for another test anyway. My test showed a huge negative last week at Pine Ridge. Lets see where I am after another week of no running. My left calf and T.A are definitely present when I walk downstairs, but I have been feeling my glutes becoming more engaged as I walk and I am able to squat as opposed to loading my knee forward as I walk downstairs more and more today.

Drove out to Mahwah for Thanksgiving with the Trautmanns. We left at 5am and got in at noon. I stretched before bed, but that was the extent. Calf feels about the same.

The big snow storm that was supposed to hit was a total bust, so no pulling out the skis in November....

Still don't feel ready to try a run yet, so I headed to the Y and decided to do a workout on the spin bike because the pool wasn't available.

I woke up today with tremendously tight calves, but stretching at work and in the morning went OK.

My workout was a 15-minute warm-up, then 3 sets of 10 30 second intervals at 120+% (:30) with 5:00 between sets. The spin bike I used was obviously calibrated differently then the one I use in class as the wattage was much higher on this bike per the sam effort. I was recovering at 250 watts, which is supposed to be my functional power threshold. By the middle of the second set my VO2 max intervals were well over 400 watts. I went by feel and was pushing pretty well, especially in the second half of the second and third set.

I was able to open my hip flexors decently well and found this bike setup to actually mechanically fit me well. I was spinning well and felt the drive from my glutes well. I would have more difficulty in keeping my glute drive when I would gear up in the second half of the last two sets.

My calves got, my right as bad as my left, started cramping as I moved from the second set to the third. It was so bad I actually stopped only a minute into the warm-down because I was going to cramp at any moment.

At the start of the ride, my left knee was irritable- but it did loosen up as I went. The calf and T.A. did feel more natural and stronger. I did realize that I was definitely not ready to run as my right knee was instantly very irritated as soon as I got of of the saddle, which I only did during recovery for a little respite from sitting. My calf and knee were not able to handle being out of the saddle at all. I feel like I am turning a corner in a way, but my right knee is still tremendously vulnerable.

On a really good note... the nerve pinch feeling in my butt wasn't there! That is definitely a good sign.

woke up to calf cramps in my right calf. Keep oscillating between the calves being the prime instigator or my tight hip flexors and hamstrings inhibiting my glutes. Due to Thanksgiving my plan is to do the spinning class today. My calves are a bit scary for that. There is also a threat of bad roads this afternoon with a big storm coming through. Somehow I will probably end up doing the class, but the universe may be pointing me in the other direction.

40 minutes in pool at Y. The roads were still good. At times I felt good, but both knees felt some irritability. Aqua-jogging is non-impact, so it didn't get beyond that. When I was able to focus on lengthening my hip flexors ("standing up straighter") things did get better. Not sure if that meant I hadn't been focusing on it previously and that was causing problems or that they were loosening and allowing e to focus on it. Worked pretty hard for the 40 minutes, but was struggling to hold form well in last 15 minutes or so and felt like my glutes weren't getting the workout they were.

I had thought that the instructor said that she also offered another power class on Tuesday, but noting was offered at 5:30, so I went upstairs and got to work on my PT. For the most part PT went very well, an improvement from previous days. I even felt a little pep in my step for once. Balance dead-lifts went well and I felt the least loading on my knee using the Y's angled leg press machine I had felt since shifting my PT to the Y. I was still struggling some, but was able to do motions with a more acceptable load on knee. Single leg was definitely not as good as double leg, but I did get through.I felt like I was isolating glutes well today.

I did resistance band work as well as rolling and stretching at home. The tightness in my calves was more prominent and my hamstrings were really feeling it as well. Doing the "crab" resistance band exercise, my hamstrings were cramping and I could not be as effective because I could not keep my knees bent at a tight angle without my hamstrings cramping.

As I was wrapping up PT, the spin instructor walked by and said class was happening now. Since Thanksgiving in on Thursday I wanted to get in a session this week. I finished my PT and arrived a few minutes late. It ends up that this was not a power threshold class, but an express high intensity spin class. I warmed up for only a fee minutes and got right into the intensity. I worked hard but short. The problem here was my calves and it was right as I got out of the saddle and still tried to be intense. Both calves really tightened and were a big hindrance. I was glad it was short at that point because I wasn't sure how long before a cramping incident would happen. It was working hard out of the saddle that caused the issue to my right calf back in March. Now that I think of it, there are definite similarities to what is happening with my left calf now. Outside of the calf (seems like gastroc) and it effects my knee with a feeling off "tugging" on my T.A. (the T.A tugging was present today in both my right and left calf). This thing on my left calf seems more and more common with teh entire injury cycle to my right leg.

stretching in morning (at work). Stretching, rolling, and active warm-up in e evening. I am getting worse, not better. I am in that place where I just need to keep trying until my body snaps out of it. I can't balance on either leg in the active warm-up dead lift position. No matter how much I try I just reach frustration. Knees are easily overloaded.

Event: WPOC -Pine Ridge Park
 

WPOC Pine Ridge. Results: www.wpoc.org

About 20 degrees, but that felt good once I got out there. Multiple creek crossings did not leave my toes too cold either. I was overdressed for the temperature but that was OK with my pace. Left calf was not feeling good at all. It was roughest in the beginning. It took me 30 minutes to get to the second control. Stopping and stretching and being so focused on my legs that I way overshot the first control attack point. After the second control I settled into a jig-jog when on trail/ walk when off trail. It was so slow and I was never in any way not a walker in essence and was definitely not competitive at any point. My navigation improved a little as I went. Was shuffling so badly my right knee did feel some irritation. I knew I wouldn't feel good, but it was still disappointing to feel so tight and tender in left calf. No improvement.

Tried to do PT afterword, couldn't balance at all during active warmup deadlifts.


Finally got QR in:

http://www.flickr.com/photos/106181954@N05/1117708...



As I said, I was 30 minutes in when I first noticed the GPS had acquired satellites. Of course I was only at #2. I had limped through those first two controls and had decided to keep going, but very cautiously and mostly walking. I had already overshot the dry ditch attack point on #1 because I was solely focused on my left calf.

Generally, my navigation wasn't bad after #2. That was helped alot by how slowly I was moving and how I had accepted that that rate of speed was what I was going to work with. I still can't say my head was in the game as I could have picked some better route choices (#6-#7 is a good example- I could have had a smoother faster route, but just wasn't looking that hard), but there were no large mistakes. I overshot my attack point on #6 because I swore the cairn I saw had come up to quickly- apparently I saw the correct cairn and went right past it. I did not do a great job navigating the tangent to the control from my overshot.

My bearings definitely weren't perfect. I felt I recovered decently from the fight redirecting me heading to #10, but I came up well west of where I thought I would heading down to #12. From #3 to #4 I was able to use features to redirect a bad bearing. I still need a lot of work on bearings.

#12-#13 was very slow as I just couldn't make a decision to stay on any one terrain that I felt stable on. I just kept crossing the creek and switching. Kind of ugly.

I always seem to be banged up when I come to this meet and the terrain always seems to be too much for me and my ability to stabilize on it. Hopefully someday I will be healthy for an extended period of time and that will include Pine Ridge...

Stretching and active warm-up on morning. I have been putting all the emphasis on how tight my calves have been, blaming them for the rotational aspects on my left knee. During active warmup I am rotating out in a supanation type motion especially as I am coming out of the deepest portion of my squat. Is that the rotation my body can not control or a compensation for a inward rotation I can not control? Either way It is fine on my right and very bad on my left right now. I also can not keep my left foot straight when my right goes up for a hamstring stretch. Right knee feels good, left not. My calves are extremely tight and I know that inhibits and redirects my squat motion and knee loading. But the muscles responsible for over-dominating my glutes in knee rotation are also factors. My hamstrings and hip flexors are very tight right now as well. That is on both sides. What is playing how much of a role here?

I have completely stayed off running and my left knee/ calf/ T.A (that T.A danger zone is showing a red alarm in my mind right now like it did on my right knee three years ago- just not as bad) hasn't changed much all week. Today is the last orienteering meet of the year and club meeting. I am tempted to give it a try to see what is happening. I bought some kinesio-tape to see if that will tape much more effectively then my attempts last weekend.