Category Archives: Running

Returning from Injured Reserve

I last spoke of the return of the plica syndrome in mid-December, so I’ve stayed off the bicycle since then. And even though I’ve been doing short easy runs through the holidays, plantar fasciitis struck in mid-January. I know from past experience (believe it or not, I had PF years ago from bicycling!) that I don’t dare do anything which could aggravate it. So I’ve been completely sidelined for the latter half of January.

In the meantime I added a couple of pages to the website: Race All 50 and Bike All 50.

Today I decided to hop on the bike for about 10 miles through the local hills.  Continue reading

Plica Syndrome is Back?

Back in the late 1990s, I had pain and swelling in my left knee during and after bicycling. Orthopedist after orthopedist told me it was tendinitis, but it never went away with physical therapy and rest. Finally I saw an orthopedist who thought it was something else: plica syndrome. Long story short: conservative treatments didn’t work, so in 1999, I had arthroscopic surgery to have the plica removed. I made a quick and full recovery, and I had no problems during my 2001 ride across America. Since then I’ve had the occasional ache and pain, but nothing more than stretching, ibuprofen, and on occasion a day or two of rest couldn’t handle.

Then one cool morning (45°F) last week, I went for a bicycle ride, and after only seven miles I felt the unmistakable pain and swelling of 15 years ago. My orthopedist had warned me that the plica could grow back. Many people have a medial plica, so it’s not the presence of such that is an issue, the concern is if it somehow becomes inflamed. And now it was back and inflamed with a vengeance. Continue reading

VO2 Max Testing

I recently read the book 80/20 Running by Matt Fitzgerald, which makes the case for doing 80% of training at low intensity and only 20% at moderate/high intensity. I’ve been making the mistake of running too hard on every run, increasing my chance of overtraining and injury! But if I hold back and go easier on some runs, how do I know whether I’m going too easy or too hard? I know the answer is in using my heart rate monitor (dusting the cobwebs off as we speak), but where to set the heart rate training zones?

That’s where metabolic stress testing, or more commonly known as VO2 max testing in exercise circles, comes in. I found somewhere local where this test is done in a doctor’s office, and so in my case it was covered by insurance. Continue reading

Four Runs in New England

I just finished up a week of visiting family and friends in Massachusetts and Connecticut over Thanksgiving. Since I don’t talk too much personal stuff here, this blog entry is (mostly) about the runs.

I already wrote about the Norwood Turkey Trot I did the day after arriving. Nice weather, and 4 miles in 31:53 for a great run.

Then it was off to our hosts in Cambridge, Massachusetts. The unseasonably warm weather held out for Run #2, where I was able to stay in T-shirt and shorts. I had planned to run 3.1 miles, but I missed a turn, and it turned into 4.3 miles. Continue reading

Dino Dash 5K Race Report

As I posted a few weeks ago, I went to the track and ran 5K in 22:44, a personal record pace of 7:19/mi!  Then a couple of days later I was in Houston on business and managed to clock 5K at 8:08/mi pace, not bad for rolling terrain along a creek.

But after that trip things went a bit downhill. I returned home with a nasty sore throat, although besides that, I was feeling fine. I decided to do some 8 x 400m intervals on the local track, and I was able to do them at about a 6:30/mi pace. But that was hard enough to hurt the ball of my foot and my toes again, just like I did about a year ago. Continue reading

5K PR and Summer Race Plans

Yesterday afternoon after work, I headed down the hill to the track. Normally I go for an after work run on the hiking trails about 1/4 mile from my house, but in the summer time it’s considerably cooler to head just a few miles down the hill to the track, where there’s much more of an ocean breeze. I had a better day than expected and cranked out a personal record for 5K at 23:21, a quite healthy margin over my previous PR of 24:07 from the Angels 5K last March! Continue reading

Nighttime Workout Gear

For the last couple of years, I’ve been working from my home office. So I’ve been fortunate to have the flexibility to do my bicycle rides and runs during daylight. But now for the short term future, I’ll be in an office other than my own. That means I’ll need to do some workouts in darkness. Time to dust off the nighttime gear.

The bike is the easy part, since I already have what I need. The Cygolite Expilion 250 headlight that I bought back in 2010 works well, but due to advancements in LED technology in the past few years, it will be updated to the much brighter Cygolite Expilion 800. The Planet Bike Superflash rear LED taillight, along with the old Vistalight backup, remain unchanged. Continue reading