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October 12, 2024

Summary since my last post from the Nationals Outdoor Track & Field Championships in July:
It has been a while since my last post. I can't believe 2 and 1/2 months have passed since I wrote that entry after Nationals! Let's see, after the re-injury of my hamstring during the last 50 meters or so of the 4x400 relay in Sacramento, I took it really easy in August. I went for one slow 4-mile run, 2 or 3 weeks after that race, and my hamstring felt tight the whole time. I decided to stop running altogether and commit to cross-training. My weeks generally looked like this: Pilates mat nearly every day (except for some days of travel, etc., which made it impossible, and except also for the days I had private sessions in the Studio with Megan doing reformer/tower/chair/Cadillac); bicycle at the gym a few times a week (30 minutes, "Heart rate" program, trying to get my heart rate up and steady for most of it); weights and bars (pull ups and dips!) 3-4 times a week. I was in Minnesota for half of August, and so I got to see Sandy a few more times for massage. I traveled to California, and there I relied on long, fast walks with my sister Cristy, and Pilates mat. In September, I bought a huge old-school paper calendar and put it up in my room, so I can chart what I do week to week: 

I bought a red/NIR light "Lume Box" in early September, and I have been treating my hammy area every other day with treatment for about six weeks now. I also do my arm, where I am experiencing some tendonitis pain. 
On September 25th, I went to see Josh Strait, a PT doctor out in the suburbs, who was recommended to me by my teammate Alison.  He assessed my flexibility and strength, and he prescribed a series of exercises to help me recover and move on (hopefully) from the hamstring tightness and pain. My goal, of course, is to  properly build the strength and flexibility of my legs--to sprint without injury/re-injury! Josh sent me an email with the workout and videos demonstrating each exercise, which was VERY helpful. I have been doing these 3-4 times a week . . . let's see, this coming Wednesday will be 3 weeks . . . so I may see him again on that day, or definitely the following week. He can reassess and prescribe new exercises if need be. The routine really seems to be helping me recover. I think he really knows what he's doing, which gives me a lot of hope that I'll recover and build back stronger. 
I've also been in to see Dr. Aaron, the acupuncturist, a couple of times in the past month. He works his magic with the needles and with the cupping. I also found a sports massage therapist who works out of Dr. Aaron's offices--Ben Falk--I had a great massage by him almost 2 weeks ago. I will be seeing him once a month from now on. 

Last Sunday, October 6, I returned to GPTC practice out in Chestnut Hill. Unfortunately, Lorraine tore her Meniscus at Worlds, and she won't be back at practice for a while (according to Alison). I feel terrible for her--and I hope she recovers quickly! Alison was doing Delvin's workout (great athlete on the team, younger, early fifties I think), which I decided to try as well. It was brutal! I am so out of shape (my cardiovascular shape, anyway). This was the prescribed workout:

4 sets of 800m run in 5K pace, 100m jog rest, 300m run in mile pace, 400m jog rest

Target pace of 800s: 3:00; target pace of 300s: 60.

My 800s were 3:00, 2:58, 2:57, 2:52; my 300s were 60, 60, 59, 52

The 100m rest period was around 75 sec; the 400m rest was 4:00.

I am a little embarrassed to record how I did . . . but here goes: I only was able to complete three sets. My 800s were: 3.21, 3.31, 4.30. My 300s were 1.10, 1.20, 1.30.  It wasn't just that I'm out of shape, it's also that my hammy was tight/sore the whole time . . . pain level around a "3" I'd say. So I didn't push it. Delvin and Alison are in great shape. One other teammate who is older than I by 5 or 6 years also did great. Monday I had Pilates mat with Megan, & Tuesday and Thursday in the studio with her. I had to go to New York on Wednesday to see my doctor for the annual physical. Everything is great. He was able to give a recommendation for a doctor in my network who has an office in Williamsburg. Dr. Sam swears by him for sports injury. So it's great to have this contact in case the hammy doesn't heal in the coming weeks/months. Hopefully I can avoid re-injuring it as it heals this time, as I don't have any meets scheduled at this point (more on the indoor season in my next post). 

Tuesday I went to the Franklin Field track and did the following: 8 x 400 meters at 90 seconds each with 2 minutes between. I was not able to run that fast (due to, again, hammy tightness, which I self-rated at a "2" level of discomfort), so I took it easy and ran all 8 with 2 minutes between, but it looked like this:

1st: 103 seconds  (1 min. 43 secs); 

2nd: 103 seconds; 

3rd: 103 seconds; 

4th: 100 seconds; 

5th: 103 seconds; 

6th: 96 seconds; 

7th: 105 seconds; 

8th: 104 seconds. 

At the gym this week and moving forward, I am committed to doing leg exercises (those in addition to PT exercises [lunges, split lunges, single leg RDL, goblet squats, etc.]) twice a week. 

On Thursday, October 10, I ran outside for a total of 5 plus miles. But, I ran 3 miles timed, clocking in at 26:48, giving me an average of just under 9 minutes a mile. My hammy pain was at maybe "1-2". The workout (taken from my trustworthy Bill Collins book) called for 3 miles at 24-28 minutes . . . so I was able to do it! Not so bad--I feel like I got better this first week back as the week went on. Friday and today (Saturday) I don't really feel ay pain or tightness in my hammy. I will return to track practice tomorrow morning. I will report back in my next post! Here's a little video of me on the track on Tuesday:

Thanks for reading, Track Fans!