Posts Tagged ‘running injuries’

FIRST Part II

14, Apr 2009

I finished Run Less Run Faster this morning and wanted to add a few thoughts to what I’ve already shared about the FIRST “3plus2″ training program (http://www.nycin310.com/?p=259). Before I get into the new stuff, let me say one thing: cycling at 90-100 RPM is freaking hard.

In a past life, I would get on the bike and increase the resistance to level 13 or 14, then pick up my iPod touch and surf the net or read a book. I would hover along in the high 60, low 70 RPMs. At mid-90 pace, its pretty difficult to focus on anything other than keeping your feet moving. That being said, cranking out 30 minutes on the stationary bike now requires substantially more focus and effort than in the past, so I’m hoping that pays dividends come race time.

Ok, so the second half of the book covers…

FIRST Training

12, Apr 2009

I’ve blogged previously about my evolution into a 3-day a week runner. I don’t take off on non-running days, I just substitute in weight lifting and cardio machines. I’m not sure how I stumbled across my formula, but something tells me I must have read about the FIRST training program and subconsciously incorporated it into my routine. FIRST stands for “Furman Institute of Running and Scientific Training” and it’s the foundation of my new favorite running book Run Less Run Faster (B. Pierce, S. Murr, R. Moss).

I’m only half way through the book, but I get it. The training principles are for runners who are eager to put in quality workouts, but are injury prone. That’s me. The concepts addressed in Run Less Run Faster are so simple and intuitive, here it is in a nutshell: “To race fast you need to train fast, but if you train fast, you need to build in substantial recovery time or you risk career halting injury.” That’s it… kind of.

Runner’s Injuries

25, Mar 2009

I’ve pretty much had them all, at least it sure feels like it.

The first major problem was Iliotibial Band Syndrome, which was pretty awful. It popped up right as I was approaching the final weeks before my first marathon. Basically it was a dull pain, accompanied by a clicking sensation as the IT Band rubs back and forth over the knee. I spent plenty of time receiving physical therapy in the form of Trigger Point Therapy, Magnetism, Foam Rollers, Electrodes. My knees were so screwed, I had to pop about a dozen aspirin throughout the Nov ‘07 NY Marathon just to keep the pain at bay.

There were a few other minor injuries, a pulled hamstring here, some shin splints there… throw in an inexplicable calf injury for good measure. Then came Peroneal Tendinitis, which was basically a gradual stiffening of the ankle tendons to the point where they eventually felt about as flexible as concrete. As far as treatment was concerned, it was more of the above, plus a MRI and some Cortisone shots. The cortisone shots really got the job done, although I’ve since been told to stay away from the stuff as it has a nasty reputation amongst some practitioners in the medical community.

Which brings me to my latest and greatest. I’ve diagnosed myself with mild Hip Bursitis.


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