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ort was influenced by my paranoia sometimes a tweak or injury can be gone but one is so hyperfocused and worried about it that the muscle in question tightens up in response after that mile i got my groove back and felt better with every mile about a mile into the second rep i decided to swap from 2x4 to 4 3 2 1 at marathon effort that went well admittedly a bit too fast at the end and no pain tightness or cramping during or after so yay perhaps i could have done shamrock after all and i m sad to have missed it otoh if i had reaggravated the hamstring hip racing shamrock i d be very upset right now and doing a marathon effort workout is nowhere near the physical stress of a half marathon raced all out related in case anyone else ever has the issue of weak hip rotators triggering sciatic pain and cramping here is how i strengthen those muscles keep in mind that i have no medical training or expertise and what works for me may very well not work for you caveat lectoris program your garmin to time intervals of 10 15 seconds with recovery until you lap the watch lie on your stomach your legs should be straight behind you your hands can be under your forehead or wherever bend one knee and bring it out to the side with the inside of the knee touching the floor your ankle should be lying on the back of your other knee that leg stays straight basically your two legs should make a triangle with the three points being your hip your knee and your ankle on top of the back of the other knee the exercise 1 isometrically press the front of your hip into the floor as hard as you can tolerate if your hip rotators are weak you may have some cramping for 10 15 seconds this works some hip rotators 2 isometrically press the inside of your knee into the floor as hard as you can tolerate for 10 15 seconds this works other hip rotators 3 isometrically press the inside of your ankle into the back of your other knee as hard as you can tolerate for 10 15 seconds this works yet other hip rotators now slide your ankle down your leg to the bottom of your gastroc the thick muscle at the top of your calf repeat the three steps above for the third isometric press the inside of your ankle into your calf now slide your ankle down more so it s on top of your other ankle your legs are still making a triangle it s just a longer flatter triangle repeat the three steps above again for the third isometric press the side of your top ankle into the back of your other ankle now switch legs and repeat the whole thing again on the other side this will be 18 isometric holds in total 9 each side each lasting about 10 15 seconds this exercise takes about 6 minutes to do and can be done anywhere there is floor space i m not making any promises or representations about whether this can help others and i expressly disclaim responsibility if someone gets hurt doing this again i m not a pt and pts are the experts on this sort of thing however this is the exercise that has cleared up things for me any time i ve had hip rotator pain or sciatic pain and cramping down my leg that i suspect is caused by tight hip rotators dailies monday 6 5 miles very easy 10 08 with 2 untimed strides in the morning foam rolling in the evening tuesday 8 miles on the treadmill including 6x3 00 2 00 intervals at 7 6 mph with 6 mph jogs followed with leg strengthwork sports massage in evening wednesday 12 miles pool running in the morning upper body weights core in afternoon foam rolling in evening thursday 7 miles very easy on a muddy towpath 10 23 500 yards swimming at lunch foam rolling at night friday 9 miles including testing the hamstring hip with 2000m at tempo effort 7 53 3x400m at tempo effort 1 54 1 55 1 54 with full recovery and 4x100m strides 25 25 24 24 with full recovery foam rolling at night saturday 8 5 miles easy on a muddy towpath 9 50 including a park run in 29 56 followed with pt exercises and 500m of swimming foam rolling at night sunday 17 miles including a workout of 4 3 2 1 miles at marathon effort with 1 mile float in between splits were 36 08 8 02 pace 23 27 7 49 pace 15 23 7 41 pace and 7 37 floats were 8 51 8 53 followed with 3 miles pool running and leg strengthwork foam rolling at night posted by aka darkwave aka anarcha aka cris at 4 42 pm no comments email this blogthis share to x share to facebook share to pinterest labels training thursday march 19 2026 training log week ending 3 15 2026 this week was 44 miles of running 21 miles of pool running and 1000 yards of swimming two workouts this week one good and one not quite as good wednesday s workout was a 4 mile tempo in years past i ve done 3x3200 as a slightly less stressful alternative to my coach s preferred 25x400m at 10k pace being a bit older now and having two half marathons on the schedule i decided to go even more conservative with a simple 4 mile tempo better to undertrain than overtrain at this age and point in the training cycle the tempo went extremely well i was expecting to run around 30 minutes which would have been a big jump from 6 weeks ago when i ran 30 44 instead i ran just over 29 minutes which was a real shock i ignored my watch during the tempo and so i didn t know what my splits were until i finished training is working cool on saturday i hit anacostia park for my second 2x5 miles in fairly windy conditions the effort during the workout felt remarkably easy unfortunately my right hamstring began to spasm during the second 5 mile set so i shut things down before a spasm turned into a hamstring pull i m pretty i know what caused this my hip rotators like to get tight sometimes and press on my sciatic nerve which causes spasms and tightness down the leg on saturday my ankles were really tight it happens sometimes there was a strong crosswind which forced me to stabilize with my hip rotators and my legs were cold and thus rigid due to a poor choice of shorts over tights all of these combined to irritate the hip rotators on the right side and spasming hamstring since i stopped rather than run myself into actual injury this shouldn t take too long to fix heck if i was 20 or 30 it might have already vanished but i m 51 so it ll take slightly longer as for the fix i need to reduce my running but not stop altogether both because it s harder to come back from zero and because running is the best tool i have for keeping my hips and ankles somewhat flexible work out the knots in my hamstring and hip rotators mobilize and strengthen the hamstring and hip rotators so that s the plan for the upcoming week dailies monday 8 miles pool running foam rolling yoga and pt exercises in afternoon tuesday 8 miles very easy 9 59 followed by 500 yards of swimming foam rolling in evening wednesday 12 miles including a 6400m tempo on the track in 29 01 7 24 7 15 7 14 7 08 plus 4x200m in 54 55 53 and 52 followed with leg strengthwork foam rolling in evening thursday 5 5 miles very easy on the towpath 10 42 followed by upperbody weights core and pt work foam rolling at night friday 6 5 miles very easy 10 14 and 500 yards swiming foam rolling at night saturday 12 miles including a workout of 5 miles at marathon effort 40 06 1 mile jog and 1 5 miles at marathon effort 8 03 foam rolling at night sunday upperbody weights core and 13 miles of pool running posted by aka darkwave aka anarcha aka cris at 4 11 pm no comments email this blogthis share to x share to facebook share to pinterest labels training tuesday march 10 2026 training log week ending 3 8 2026 this week was 63 miles of running 9 miles of pool running and 1000 yards of swimming the first half of the week was recovery from the one city half we had yet another bout of icy conditions on tuesday fortunately shortlived so tuesday was a treadmill run one of my goals this training cycle is to be very smart about my recovery between hard efforts with a half marathon last weekend and a progressive 20 miler this weekend my mid week workout was intentionally half assed a 1600 at tempo effort and then some 200s and 100s to preserve some speed on saturday i once again structured my easy run to include the fletchers boathouse parkrun even at an easy effort this parkrun is challenging for me in a good way it has crowds and an uneven surface the towpath and a section that transitions from the towpath to concrete and back that is really hard pun somewhat intended transitions between harder and softer surfaces are tough in a way that i can t really explain but a neurologist might it was in many non physiological ways a hard easy run but that was the whole point and i once again felt better for doing it additionally i set a fletchers boathouse parkrun pr of 28 28 so i seem to be getting better at these or it s getting warmer or i m not being good enough about keeping the effort restrained on these sunday s long run was a huge confidence boost i ran it in rock creek park as three out and backs of various lengths admittedly repetitive but structuring the run this way meant that i did the whole run on rolling hills and was able to include two decent longer climbs 1000m at a 1 5 incline and later 600m at a 2 3 incline during the final third of the run at marathon effort i made a point of focusing on marathon effort not pace during the final third and so was pleasantly surprised to see at the end of the workout that i had averaged sub 8 minute pace for the seven miles at marathon effort a few months ago running 800s at sub 8 pace was hard so this is definitely progress even if i am always at my best at the end of a long run traditionally my running does three long runs of 20 22 miles split into 3rds with 1 3rd easy 1 3rd moderate 1 3 marathon my coach told me to do two 20s and i had no objection to that additionally i kept the run at 20 rather than the 21 or 22 i would have done previously some of this is age as an over 50 runner i think it s essential that i not stress my body any more than is necessary to achieve my goals but there s also the fact that i m slower now and so running 20 or 21 or 22 miles keeps me out there longer and there s a point where i m simply running for too long even if it s less miles than it was before doing a 20 miler structured as 7 6 7 rather than the 7 7 7 or 8 7 7 split that i used to do means i still get the most important part of the run done 7 marathon effort miles on tired legs but reduces the risk of overdoing stuff as i get older and presumably slower i suspect i ll probably modify these long runs even more perhaps even down to something like 6 miles at easy effort 5 at moderate effort and then 7 at marathon effort it seems the smartest way to balance the demands of marathon training with the reality of aging slowing dailies monday 9 miles pool running foam rolling and pt exercises in afternoon tuesday 5 miles very easy on the treadmill 9 52 followed by 500 yards of swimming foam rolling in evening wednesday 9 miles very easy on a muddy towpath 10 22 upper body weights core and foam rolling in evening thursday 10 miles including a track workout of 1600 at tempo effort 4x200m 8x100m splits were 7 31 for the 1600 54 54 54 and 53 for the 200s and straight 24s for the 100s 5 17 recovery after the 1600 1 2x recovery between the 200s full recovery for the 100s did two short hill sprints after followed with leg strengthwork foam rolling at night friday 7 5 miles very easy to gym 9 48 upperbody weights core 3 miles very easy home 9 28 foam rolling at night saturday 8 miles easy on a slightly less muddy towpath 9 29 including a parkrun at easy effort 28 28 followed with 500 yards swimming and pt exercises foam rolling at night sunday 20 5 miles split as the first 7 miles averaging 9 34 pace the next 6 miles averaging 8 45 pace and the last 7 miles averaging 7 57 pace plus a half mile cooldown posted by aka darkwave aka anarcha aka cris at 3 54 pm no comments email this blogthis share to x share to facebook share to pinterest labels training older posts home subscribe to posts atom related instagram well i m trying to cat just another runner with parkinsons posting about pool running injury avoidance and recovery and my training as a runner with parkinsons plus some random musings click here for a collection of all pool running posts organized by topic posts that people seem to like race report hot chocolate 15k december 3 2011 product review uber air minimalist running footwear liars and osteoblasts and hot tubs it s all in the mind the mental flexibility of the successful runner what not to wear leveling up hippocrates prs training by stones and pebbles brain droppings on the mental side of injury i can stop anytime i want obligatory running image with both feet off of ground labels 10000 1 10k 17 10m 20 1500 4 15k 4 3000 4 4m 5 5000 1 5k 43 5m 2 800 4 8k 4 aircast 2 allergies 1 dnatesting 1 dnf 1 doctors 3 epidural 1 estrogen 4 exogen 4000 2 folatedeficiency 1 guest post 1 half marathon 36 health stuff 1 hopefully entertaining observations 27 injury recovery 17 learn from my fail 1 marathon 19 metatarsal fracture 5 mile 19 non pool running cross training 8 not a race 3 observations 42 para division win 7 poolrunning 34 pr 29 prp 5 race report 183 road mile 16 smoking 1 suralnerve 2 t36 national record 2 t36 world record 1 tips 28 track race 13 training 788 weird race distance 3 win 18 prs track mile 5 30 7 pvtc meet august 2012 road mile 5 25 4 loudoun street mile may 2017 also ran 5 08 at main street mile april 2017 5k 18 51 purple stride 5k june 2017 4m 24 55 fairfax 4m december 2019 8k 31 27 gloucester 8k february 2019 10k 38 56 pikes peek 10k april 2017 10m 1 02 28 broad street run may 2019 half 1 24 08 columbus half marathon october 2019 marathon 2 57 42 california international marathon december 2018 poolrun 3 15 00 full slew of race reports here from my first in june 2007 to 2010 and here 2011 key accomplishments after being diagnosed with parkinsons two time boston marathon women s t 36 champion 2024 2025 and course record holder two time boston half women s t 36 champion and course record holder women s t 36 national records in the 800 1500 and half marathon other records pending pool running conversion i convert my pool running into mileage with this formula 1 10 minutes easy in the pool equals one mile 2 workouts translate by time into mileage with the recoveries not counting for mileage for example i would normally cover half a mile in 3 00 during an interval workout and 1 5 miles in 10 00 during a tempo so 8x3 00 at interval effort is 4 miles and 10 minutes at tempo effort is 1 5 miles blog archive 2026 23 may 2 training log week ending 5 3 2026 training log week ending 4 26 2026 april 5 march 5 february 5 january 6 2025 62 december 4 november 5 october 6 september 4 august 6 july 5 june 7 may 4 april 6 march 7 february 4 january 4 2024 63 december 5 november 5 october 6 september 4 august 4 july 5 june 9 may 4 april 5 march 6 february 5 january 5 2023 65 december 5 november 5 october 6 september 5 august 4 july 6 june 5 may 6 april...