Archive for the ‘Recovery’ Category

Very anxious to run again!

January 20, 2010 1 comment

For anyone that has been injured (if you haven’t keep doing what you’re doing!) for any amount of time…you know the frustration of not being able to do your sport.  I think the hardest thing is working hard to achieve a level of fitness and then having to put the training on hold.  The tough thing for me, with my ailment being my knee, is that I need to refrain from biking, running and even eliptical, so, I’m reduced to walking, swimming and weights.

The one thing that time off is giving me is the ability to work on drills and stretching more (which I should be doing religiously anyway).  One thing I learned in Matt Fitzgerald’s book “Brain Training for Runners” is how important it is to correct muscle imbalances caused by sitting. (more on this later)

I had a great swim on Monday.  Swam 1200 meters total.  And I got my lap times down to 23-25 seconds.  I still have a lot of work to do on my technique, and a coach, or at least an observer will be needed to get faster.  I’m going to have a friend video tape me next time I go.

Today is Tuesday and the knee feels great.  It never really hurt, but I think the time off of no running or biking has helped it.  It is popping a lot less frequently and doesn’t feel “loose” anymore.  I did a 3.5 mile walk around the park loop that I usually run.  It was tough not to break into a run since everyone around me was running.  I actually snuck in a few drills and a short jog at the end….I HAD TO!!  I feel like I’m tapering with no race coming up.  All this energy and nowhere to put it.



December 21, 2009 5 comments

I had my second rolfing session yesterday.  I had rolfing on my list of things to do for about a year now.  It was actually recommended to me by my massage therapist.  The only thing holding me back was my lack of knowledge of what it was, and the time commitment.  Most reports say that for rolfing to be effective you should go through 10 sessions.

So far, so good.  The results of my 1st 2 sessions have been fantastic.  The first session focused mainly on my upper back, shoulders, and arms.  Then 10 days later on my 1st long run of the winter, I went 11 miles easy in 90 minutes.  As my run was coming to an end, I took a physical inventory of my body and realized I felt good…dare I say great.  I could have run another 30 minutes no problem.  And amazingly, my upperback which gets sore like clockwork after about 60 minutes of running was almost pain free.  Infinetely better then it has been, usually after a 90 minute + run I can’t turn my head to the side without my upper back screaming from tightness.  Needless to say, I was impressed and attributed my pain free run to rolfing since that was the only change I had made.  Nice.

The second session focused on legs, mainly lower legs, but whole leg was worked on.

After every session I get “homework”, which is basically what I need to do to help the progress last.  My 2 homeworks so far are things I know I should do but don’t because they aren’t fun.

1.  Rolling my IT band with a foam roller, ouch

2. Strengthening my weak calf that had the ruptured Achilles

But she is right…those are necessary for me to get faster and stay healthy

Let me explain what rolfing is,  better yet, let wikipedia explain Rolfing.

Basically it is myofacial release  Here is the Rolf Institutes explantion of rolfing and how it differs from massage

Rolfing and Massage

What is the difference between massage and Rolfing?

Rolfing is not a form of massage
One of the most common misconceptions about Rolfing is that it is a nothing more than a type of very deep massage. There are many varieties of massage, which are particularly effective for loosening tight tissue, reducing stress, detoxing the body and an increased feeling of relaxation and well-being. Since these benefits are also a byproduct of Rolfing, the general public experience confusion as to the precise difference between our work and the proliferation of effective touch modalities currently available.

Rolfing balances the body in gravity
Ray McCall, an Advanced Rolfer in Boulder and former student of Dr. Rolf, once said that what Rolfers do can be summed up in three words: palpation, discrimination and integration.

  • We palpate, or touch the tissue, feeling for imbalances in tissue texture, quality and temperature to determine where we need to work.
  • We discriminate, or separate fascial layers that adhere and muscles that have been pulled out of position by strain or injury.
  • Finally, we integrate the body, relating its segments in an improved relationship, bringing physical balance in the gravitational field.

Other soft-tissue manipulation methods, including massage, are quite good at the first two, but do not balance the body in gravity.

Rolfing reshapes and reorganizes
As Dr. Rolf used to say: “Anyone can take a body apart, very few know how to put it back together.” The true genius of her method is the art and science of reshaping and reorganizing human structure according to clearly defined principles in a systematic and consistent manner.

Rolfing can teach you to help yourself function more effectively
In addition to our skill as structural integrators, Rolfers are also educators, a point Dr. Rolf stressed frequently in her training classes.

The role of teacher is something every Rolfer takes seriously. In each session, Rolfers seek to impart insights to clients to increase their awareness and understanding, to help the client make the work we do their own. Our job is to make ourselves obsolete, by empowering our clients to take charge of their own physical and emotional health. Influencing the structural evolution of man on a global level was Dr. Rolf’s fondest dream.

Whew! I’m Officially In Boston

November 18, 2009 4 comments

I was actually worried for 24 hours!  I kinda thought it was automatic.  If you run the time and register, you’re in.  I registered on Nov 2nd, the day after running a qualifying time of 3:15:53 at NYC.  And being the excited kid at heart that I am, I checked the Entry List on the Boston site everyday to see if my name was there yet.

So, Nov 16th comes and I see a Facebook post from a running friend that says he just got his email confirmation for Boston. What?!  I don’t have mine yet.

I go to the Boston site and check again…nothing, just a Melissa Tibbetts, who is not related, but seems to be taunting me.  I start checking other friends from my running club that I know qualified and registered. Nate…he’s in, Steve…he’s in…Elias…he’s in….C’mon!!  Is my time not fast enough?!  I know I registered before them, so I didn’t miss the registration cut off, and all those guys ran NYC.  OK, let me check the “fine print” maybe they take fast guys first, and if it fills up, sorry Charlie.

“The B.A.A. reserves the right to reject any entry, issue special invitations, cancel the race, expand or further limit the field, or adjust the entry procedures.”

Oh GREAT!  They might reject me!?  I immediately send an email, stating my time and my registration confirmation number.  To make matters worse I read another post on Facebook from a guy who also qualified and hasn’t received an email confirmation yet.

Tuesday Nov. 17th 3:45pm

email received…

Dear Chad W. Tibbetts,

This is to notify you that your entry into the 114th Boston Marathon on Monday, April 19, 2010 has been accepted, provided that the information you submitted is accurate.”

YES!!  (heart racing…smile beaming…relief…excitement…nervous)

Now I actually have to run it!

I was so worried about NOT getting in, I had decided on running the Flying Pig marathon in Cincinnati instead and crushing the qualify time to show those Boston people what’s up. 🙂

But I’m in. Let the training begin!

Tuesday Ran 4 miles easy, then later in day did 6×400 at 5k pace, with 2 1/2 minutes standing rest.  Felt good. Ran smooth, comfortable. Ran 87-90 seconds per.

Wednesday 5 miles easy recovery run

Thursday plan is 3x1mi at 10k pace about 6 min/mile with 3-5 min jogging rest.

This is from the Hal Higdon Advanced Marathon Recovery Plan Week 2

Also, got my official Brightroom Photo CD.  Will Post Pics soon

Next Race will be in 2 1/2 weeks, Dec 6th.  Joe Kleinerman 10K

Goal is 37:31 which is 56 VDOT (6:02 pace) on the Jack Daniel Chart and equivalent to a 2:53:20 marathon, and 1:23 1/2 marathon.  Most recent best 10k time is 37:50 in May 08 at the Healthy Kidney.

I think it is very do-able.  And I’m excited to have a race to look forward to again.

Recovering From a Marathon Links

November 6, 2009 Leave a comment

Hal Higdon’s Guide to Recovery after a Marathon!

Another Guide to Recovery 🙂


Running Times Marathon Recovery Part 1

Part 2

Personally I like to take it slow.  But I hate it!  The last thing I want to do after a marathon, especially one where I did well, is REST.

I’m so ready!  After 3 weeks of taper, you run an all out marathon. then it’s 3 more weeks of reverse taper.  I just want to run.  Several factors play a role.

1.  It’s Autumn/Fall, my favorite time to run.  I love the weather, the leaves, the crisp air. Everything

2.  Well, this time in particular is harder than the last time.  I was injured after my 1st marathon, so resting was easy.  This time I qualified for Boston!  I’m ready to get training.  Sub 3 here I come!

3.  The runners high is residual.  It lasts and lasts, and lasts!  I will talk about the marathon to anyone who will listen.  I need to burn off this excited energy

4.  After about 3 days of complete rest my legs are getting back to normal, just jogging across the street is exciting.  I want to run!

So Thursday I went to the gym and biked for about 20 minutes, lifted a little

Friday I went out for my first run.  Planned to do 15 minutes but ended up doing 11.  I didn’t want to push it and  all of the spots that were cramping in the marathon were still feeling a little fatigued on the run.  It felt great though.

I’m going to get 4-6 in this weekend.  I’m treating all my “hot spots” like injuries and icing them regularly.  I haven’t gotten a massage yet.  That is probably in my near future.

My goal for Boston build up is to #1 STAY HEALTHY!  I want to add about 10 miles/week to my totals.  A few more long runs than the NYC build up and I’d like to incorporate a few more drills that I read about too late into the NYC training.  I will go more into those in another post.

smile nyc

Not smiling...grimicing...last mile 🙂

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