My First Race in 5 years - Nov 3 Komen 5K

I have abandoned this blog and had no intention to. Due to a string of injuries and a stubborn hamstring injury from Dec 2007, I haven't competed in a marathon since June 2007. I decided that I will try another marathon in 2014, just 7 years later. My hamstring is still an issue, but it's something I can deal with now more efficiently. I got used to the pain and my mind focuses on something else. The scar tissue is there and I feel it when I run.

On Nov 3, I raced my first road race since 2008 at the Susan Komen Race for the Cure. I ended up coming in 9th place overall,1st in the 35-39 age group with a 19:02! Results are here. Granted, this race was more about charity so there were only about 500 "timed" runners. The super fast runners didn't come out for this race so the field was less competitive. Still, I felt given the long layoff from racing, it was a respectable showing. It wasn't my fastest time for a 5K (17:59) but not my slowest.

Photo Credit: Mike Regala Photography. Me at the starting line!

I was extremely nervous since I hadn't competed in a race for so long. The last time I raced it was a glorious day when came in 5th place at the San Diego Camp Pendleton Mud Run in Oct 2008. That was such a long time ago.

I was aiming to run in the 18-19 min range for this 5K since I really didn't know the course or what I was capable or doing. I had been running 25 miles per week or so and thew in some fast workouts on the treadmill. I had done a few "mock" 5Ks to see where I was at so I knew I would be around that time.

Race Breakdown
I ran the first mile way to fast at 5:40. At mile 2 my split was 11:52, which I purposely slowed down. But during the final mile my wheels fell apart due to the half mile hill right at the end. We actually ran onto the 163 freeway and up an exit ramp at the Quince Street exit. That was HORRENDOUS to happen at that stage of a fast race. My legs seized up and I could feel the lactic acid. If that part were flat, I seriously would be at least 45 second faster. The good news is that only 1 person passed me on the hill and that was it. After I finally got to the top of the hill, I saw that there was only about a quarter mile left so I ran as fast as I could. I saw the clock ticking down and wanted to at least break 19:00, but just missed it. My legs and lungs were on fire.

After the race, it took me several hours to breathe properly. With time, I should get used to the faster racing outdoors. I need to get my lungs acclimated to that type of super heavy aerobic activity.

Am I too old for marathons? Run tally ending Nov 15, 2009

I'm finally posting last week almost a week late. I believe my long distance running days are slowly fading away due to my age (almost 34) and just overall wear and tear on my body over the last 10 years. I started running longer distances in 2000. Nathan, if you are reading this, you were totally right. He said my knees would eventually go out on me. I feel them slipping away slowly, one by one. I have developed pain in my left knee. The same leg as my hamstring issue.

I thought I was supposed get better with age in regard to long distance running. Some of the greatest marathon champions are in their 30s. Even the Women's 2008 Olympic Marathon champion Constantina Dita won her gold medal at age 38! I know many runners in their 30s, 40s and 50s even who thrive and have faster marathon times than me. Ughh. I guess I am not as resilient as I thought I was.

The more and more I fight it, the harder it is to maintain the same level of training. I've been struggling with my hamstring injury since December 2007. Yes, almost 2 years ago. I went back to physical therapy again this week. Basically the injury has healed but left scar tissue deep inside it that needs to be smoothed out. I already knew this. So I was able to get it worked on and it was painful. She dug deep in there and got to the problem area using her elbows and fingers. We also did some other stretching and strengthening exercises.

I feel this PT is so much more effective compared to the PT at Mercy Hospital last year. They never really touched/massaged my injured area. Sports medicine PT is so much better for me. I wish I had realized this in 2008 when I just picked the closest PT place near my home. I should have specified a sports medicine facility. We'll see how it goes. I will go once per week. In the mean time, I have cut down some of my mileage and won't do any long stuff (more than 8 miles in a single run) for at least another few weeks.

Below is what I did before last Sunday, Nov 15.

Date	Time	Mileage	Min/ Mile	Notes	HR Max	HR Ave
Nov 10, 2009	43:24	6.13	7:04	My knees were ok. I didn't run for 2 days so I had more energy on this run.	169 (90%)	150 (80%)
Nov 11, 2009	24:42	3.51	7:03	I ran to the gym, 0.64, then did 2.23 on the treadmill and then 0.64 back. I also did upper body weights. I HATE the treadmills they ys	---	---
Nov 13, 2009	58:58	8.35	7:03	I ran outside around my neighborhood. I should have run more, like 12-13 but my body wasn't feeling it. I just ache too much. I ran mostly on concrete. That's the problem. How am I going to do a marathon that is mostly on concrete? I have to adapt my body.	173 (93%)	155 (83%)
Nov 14, 2009	29:03	4.26	6:48	I ran outside at night around my neighborhood. Sometimes I smell burning rubber and other chemicals in the air. It sucks that there are some industrial factories nearby that emit this pollution! I ran faster than normal since I just wanted it over with.	165 (88%)	153 (82%)
Week ending Nov 15, 2009	---	22.25	---	I had to decrease this week a little. My body wasn't feeling great. I don't know if a marathon is even possible this winter. Next week I'll cut down again then I will decide what I will do in terms of the marathon.	169 (90%)	152.6 (82%)

I miss marathons/running totals

It's been over 2 years since my last marathon on June 3, 2007 at the San Diego Rock n Roll Marathon. I really miss it now and it's very difficult to watch everyone around me run their fall marathons while I sit on the sidelines. I have struggled with injuries since December 2007 when I tore my hamstring while playing tennis. At the time I didn't think it was a major injury. I took a few days off and kept up with my running. The pain never left me.

Almost 2 years later, I am still not completely healed. The slight pain has stayed with me even after months of physical therapy. It just won't shake no matter how much stretching I do. I have a feeling that my hamstring will never be the same. The good news is that it's a lot better than it once was. I'm not in excruciating pain while running. It's just ever so slight and bothersome. It can get worse as time goes on. I will see if it gives me major problems on longer runs. I'll just have to focus on other things. It's going to be a game of tricking my mind. If I don't focus on it, maybe I won't notice the pain. I've done that before with success.

My plan is to run the Surf City Marathon on February 7, 2010 in Huntington Beach. I believe this is a realistic goal. At that race I will hopefully re-qualify for the Boston Marathon that takes place on April 19, 2010. After that, I plan to retire from marathon running once and for all. My body just doesn't seem cut out for it. I may still do half marathons. Speaking of the half, I was planning to do the Silver Strand Half Marathon, but it is sold out. I want to do some kind of race before Surf City as a warm up. I will have to search for another half sometimes in December.

Below is what I did for the past month or so. I haven't run a ton, clearly, but I am slowly getting back into it. This past week was a successful running week even while I traveled to Toronto and Indianapolis.

Date	Time	Mileage	Min/ Mile	Notes	HR Max	HR Ave
Sept 16, 2009	14:13	2.12	6:41	I ran on the treadmill at the gym. Didn't have a lot of time. I also did ellipitcal.	---	---
Sept 19, 2009	54:05	7.59	7:07	I ran up to Corona Del Mar from Balboa Island. It was sunny and not too hot, but it made me run slower. My HR was way up, too high.	181 (97%)	162 (87%)
week ending Sept 20, 2009	---	9.71	---	What a pathetic week. I just didn't have a lot of time to run due to traveling to DC for a conference. The time change really affected me.	---	---
Sept 22, 2009	21:16	3.03	7:00	I am in Chicago so I ran on the treadmill in the gym. I didn't have much time.	163 (87%)	154 (82%)
Sept 25, 2009	33:32	4.54	7:23	I ran slow and my legs felt like bricks. Not a good run. I didn't try to push myself simply b/c I had no energy.	160 (86%)	148 (79%)
Sept 26, 2009	41:02	5.65	7:15	I ran along Back Bay. It was ok, but I struggled and didn't feel fresh. I wanted to see how running on consecutive days would work out.	173 (93%)	155 (83%)
week ending Sept 27, 2009	---	13.22	---	I'm actually embarrassed that my weekly totals are so low. I just need to step it up. My body is not cooperating.	165 (88%)	152 (81%)
Sept 28, 2009	45:47	6.55	6:59	Back Bay. I felt good the first half but struggled the second. I know the HR monitor was off as it was not functioning for most of the run.	171 (91%)	149 (80%)
Sept 30, 2009	30:21	4.39	6:54	One last run off Balboa Island before I move.	169 (90%)	151 (81%)
Oct 1, 2009	30:13	4.36	6:54	I did this run on the treadmill at the gym.	166 (89%)	152 (81%)
Oct 2, 2009	27:20	3.87	7:03	I squeezed this run in since I have to leave for Toronto in the early morning tomorrow. I started this run at 8:30pm! I was not in the mood but wanted to run around my new neighbourhood.	167 (89%)	150 (80%)
Oct 4, 2009	28:54	4.33	6:39	I ran on the treadmill at the gym here in Toronto. It was raining outside so didn't want to get soaked. It is cold here, only in the lower 50s! Yikes!	174 (93%)	158 (84%)
week ending Oct 4, 2009	---	23.5	---	I'm a lot happier with my tally this week. I just tried to run more even if it was only a few miles. It's better than nothing. I need to get a double-digit run in next week. That's my goal.	169 (90%)	152 (81%)
Oct 5, 2009	43:40	6.33	6:53	I ran in Toronto along Lake Ontario. It was chilly, in the low 50s. On the way up I was running directly into a headwind. I was so tired and it took a lot out of me. On the way back I must have run a lot faster. I thought for sure my average was going to be slow.	162 (87%)	154 (82%)
Oct 6, 2009	27:53	4.06	6:51	I ran on the treadmill at the gym here in Indianapolis. I struggled	166 (89%)	152 (81%)
Oct 8, 2009	28:17	4.15	6:48	I ran on the treadmill at the gym here in Indianapolis. I ran faster than I thought I would.	164 (88%)	153 (82%)
Oct 10, 2009	29:47	4.18	7:06	Finally back in OC. I went from my place down Superior Ave onto the Balboa Peninsula and then back up the hill on Superior Ave. I wanted to run longer but it was too late and dark. I forgot my reflective vest.	167 (89%)	154 (812%)
Oct 11, 2009	1:14:53	10.55	7:05	I was so happy that I was able to run over an hour and at least 10 miles. I haven't run this long in over 6 months or so. I felt ok throughout. I ran down Superior onto Balboa peninsula and then ran from the Newport Pier all the way down past the Balboa Pier and reversed direction. It was nice to run along the boardwalk next to the beach. It was sunny but not too hot (around 70) with nice breezes. I struggled at the end since you have to run up Superior, which is like almost a 0.5 mile hill. My calf did not give me issues and my hamstring felt ok for the most part. I stretched a lot before and after.	171 (91%)	155 (83%)
week ending Oct 11, 2009	---	29.29	---	Not bad, considering I was traveling this week. I just barely missed 30 miles. Actually I did make 30 but didn't document a 1 mile run I did on the treadmill one night I decided to just do elliptical. Let's see if I can sustain this momentum.	166 (89%)	153.6 (82%)

Update on injuries

I started training for Boston Marathon in early Dec. My hamstring is better but not 100% yet. After a few longer runs (13.6 & 13.8) I developed a gradual pain in my lower back. It seems it comes in after about an hour of running. I think this is biomechanical. I have taken the last week off from running due to another injury to my left foot. My toe next to my big toe is sore. It may be a stress fracture so tomorrow I have a physical and I will ask for an X-ray. It feels better since I have not run since Dec 31.

Getting better and healing

Well, it looks like I am finally healing. The hamstring injury that has plagued me for the past 6 months is slowly going away. I am glad I was able to finally go to physical therapy over the past 2 months and do all my exercises that he taught me. I am now running 3 times a week. I actually did over 6 miles on Saturday in 47:31. I wore my Polar heart rate monitor and averaged 161 beats per min (bpm), which represents 86% of my max heart rate. On this run I reached a max of 175, but I did that on purpose. Near the end I sprinted some to see how high my heart rate could get. I did have a hard time breathing at times during this run, but it's natural since my cardiovascular system is getting used to running rather than the spin classes and elliptical trainer cardio I was doing before I was able to run.

The other two times I ran this past week were on 6/25 when I ran 30:32. I only averaged 153 bpm (81% of my max heart rate) and maxed at 173. On 6/26 I ran 32:01 but did not wear the heart rate monitor. I need to get new batteries for the watch part and have to have it shipped out to a service center so I will need to part with this watch for a few weeks. I am not sure if I want to do that yet. I may just let it die completely before sending it in.

I ran today only 23 min total. I ran from my car where I parked it to Ballys (my gym) in 11:30 and then after doing upper body weights and my hamstring exercises (that I need to do for therapy) I ran another 11:30 back to my car. I probably shouldn't have run today since I ran yesterday, but it was at an easier pace. My PT said that it's ok to stress my hamstring since the stressing is helping it heal. Still, I probably will take tomorrow off from running and then do a run on Tuesday. That way I can do a Tues, Thurs, Sat run week.

Injury update

Well I keep a Marathon Log that tracked my training for the 2008 Boston Marathon, which took place on April 21, but I never even made it to the starting line. For the second year in a row I had to pull out with an injury. I deferred my qualification time to the 2009 race. Hopefully I will make it there next year. Ever since late December 2007, I've had a pain in my left hamstring that would not go away. I do recall playing tennis and pulling something in my hamstring. It never quite healed.

Here's how it all went down over the last 5 months or so. After some rest to try to heal the pull I suffered playing tennis I didn't think I really had an injury. I started to increase my mileage in January, doing 12-, 13-, 14- and a 17-mile runs. After another 17-miler the first weekend in Feb and experiencing pain, I took a week off and just did spin class and elliptical. Then I ran every other day for the next week and did spin or ellipical on the off days. The week after I tried running on consecutive days. The pain still wasn't going away.

I had to make a decision. I ran a little over 12 miles on Feb. 23 and decided that I needed to just completely stop running. The run was ok, but I was labored. I went to the doctor and requested physical therapy. I ended up just taking a month off completely and did not start the therapy. I did spin class and elliptical. On March 25 I ran again, did about 2.5 miles. Then I did about 3.5 miles two days later on March 27. It wasn't too painful during the run, but I got severe soreness in the same spot in the middle of my hamstring.

I made an apppointment to see an orthopedic doctor during the first week in April. He basically told me that it was not tendonitis (like I had originally thought), but a hamstring "muscle belly" strain/tear. It just needed to heal. He said to go to physical therapy and continue to do the spinning and elliptical. I had good range of motion and no lower back pain. He was checking to see if it was nerve-related.

I went to see the physical therapist the last April 23. We could not reproduce the pain. So he told me to go for a run a few days before going back to see him. I did a 4-mile run on May 3. I felt great, but after my hamstring was really sore. I iced like crazy. So I went back to PT on May 5. He said that I need to do stretching exercises 3 times a day to cause stress on the healing tissue. He also said to do hamstring extensions 3 times as week at the gym. So far so good. My hamstring hurt at first, but now I feel it is getting stronger. He also allowed me to run 1 mile once a week as a baseline to see how my leg reacts. So the first week it was fine. I wanted to run more. Then last Sunday (May 18) I did 1.5 miles. The next day I was a little sore, but not bad. So this weekend I will do 2.5 and see how it goes. I think I will be fine.

It's been two weeks of these rehab exercises and I am seeing progress. The tissue is healing. I wish I had done this PT back in Feb. I would be healed by now. I just didn't want to spend $40 per session. I will see the PT again on June 2.