I've rested all week for the most part and my 4 additional pounds are a testament to it. Other than playing with the kids, my only exercise has been 20 minutes of yoga, 4 miles of biking on Wednesday, and 6.6 miles of biking and a little lifting this morning. I went to a podiatrist yesterday and got an anti-inflammatory along with some hefty shoe inserts that are supposed to be better than the ones I currently use. We'll see. For the money, they'd better be!
I'd like to run this weekend, ideally do an interval workout. I am nervous, though, as I do not want to worsen my condition. The alternative is more rest, and resting ain't easy for a person jumping at the bit to get back into good form.
Friday, July 24, 2009
Tuesday, July 21, 2009
Tomorrow
So, I am officially in desperation mode. I have not run in two days, let alone had a good week of mileage in forever. I have iced like crazy, although I have not done as much stretching as I should. I have a doctor's appointment on Thursday, and I hope there is some hope that I will be able to salvage the season...well, at least two meets and a 5K in August. If not, I will just have to deal with it and get my sights on getting into some semblance of shape for fall 5Ks and then make the transition to the winter season.
I did yoga this morning, but I not sure if doing so every day would sustain me. I'd go crazy. I did use some muscles I haven't used in a while! I need a yoga mat.
I may start biking or something...just to get some exercise. Maybe I could even bike to the gym, lift and bike back. It's not the same intensity as running, but it's a start.
Tomorrow's a new day.
I did yoga this morning, but I not sure if doing so every day would sustain me. I'd go crazy. I did use some muscles I haven't used in a while! I need a yoga mat.
I may start biking or something...just to get some exercise. Maybe I could even bike to the gym, lift and bike back. It's not the same intensity as running, but it's a start.
Tomorrow's a new day.
Monday, July 20, 2009
Underestimating and Overestimating
This morning, I am down again. The most I can manage right now are some toe curls with a towel. My Achilles is really acting up. I guess I pushed beyond a healthy threshhold on Saturday after all. This really has been a wasted spring-summer season; injuries tend to have this sort of impact.
Sunday
Today I am not in good condition. If I had any doubt that yesterday's slim workout wouldn't take its toll, I was dead wrong. I wound up driving to the gym to lift--upper and lower body. I was supposed to run there of course. Just to think--I haven't clocked my lately...because I would be depressed to see the drop in miles over that last couple of weeks...and ultimately last few months. I may wind up calling the season a wash, accept my losses and get ready for a few 5Ks in the fall, before getting ready for the winter season.
Saturday
I decided to finish some unfinished business from earlier this week by returning to pick-up reps:
8x 400m @ 70 w/2-minute intervals and #s 2,5,8 @ 63. I had my son with me. His job was to hit the same splits but from the 300 mark. This ultimately wound up being too easy for him; he was hitting a range of :63-:54 instead of :70 and :63. Eventually, I had him run from 350 meters, which turned out to be appropriate. I had obviously underestimated what he could do...even relatively out of shape.
After a mile warm-up, stretches and some drills, I hit the first 400 in :70. The rest were: :63, :70, :70, :66. My Achilles started to flare up. I rested for about 7 minutes and then decided to run one more, a :63. Cooled down a mile. I was in pain. I had overestimated what I could do.
Sunday
Today I am not in good condition. If I had any doubt that yesterday's slim workout wouldn't take its toll, I was dead wrong. I wound up driving to the gym to lift--upper and lower body. I was supposed to run there of course. Just to think--I haven't clocked my lately...because I would be depressed to see the drop in miles over that last couple of weeks...and ultimately last few months. I may wind up calling the season a wash, accept my losses and get ready for a few 5Ks in the fall, before getting ready for the winter season.
Saturday
I decided to finish some unfinished business from earlier this week by returning to pick-up reps:
8x 400m @ 70 w/2-minute intervals and #s 2,5,8 @ 63. I had my son with me. His job was to hit the same splits but from the 300 mark. This ultimately wound up being too easy for him; he was hitting a range of :63-:54 instead of :70 and :63. Eventually, I had him run from 350 meters, which turned out to be appropriate. I had obviously underestimated what he could do...even relatively out of shape.
After a mile warm-up, stretches and some drills, I hit the first 400 in :70. The rest were: :63, :70, :70, :66. My Achilles started to flare up. I rested for about 7 minutes and then decided to run one more, a :63. Cooled down a mile. I was in pain. I had overestimated what I could do.
Friday, July 17, 2009
Pain is such sweet sorrow?!
Today I ran just a tad (about a 1.5 mile or so loop) to see how my feet and Achilles would hold up. Truth be told, I was trying to see whether I have it in me to do a race tonight--100, 200, 400 or 800. I just needed to know...and still don't. While I eventually loosened up and felt okay, it will likely be a race time decsion.
Thursday, July 16th--took the day off. I was in pain!
Thursday, July 16th--took the day off. I was in pain!
Thursday, July 16, 2009
Injury is for the birds
Wednesday, July 15th—went to Westtown School. My planned workout: Pick-up reps
8x 400m @ 70 w/2 min Int and #s 2,5,8 @ 63. I knew the workout would be challenging, particularly because I hadn’t done it in a while, the last time I did it I gave myself more recovery, and it was 6:30 in the morning. After the first 400, I knew that I was in for a treat! I hit :70. The next one I hit in :64, after which I truly welcomed the :70 in 400 #3 and the :71 in 400 #4. I told myself that I didn’t want the workout to be downhill from the :71, so I focused and hit :64 for 400 #5. On 400 #6, I really started feeling my Achilles, so I stopped at the 200 mark in :34, which was well on pace to another :70. Even though I was starting to hurt, I saw the light at the end of the tunnel and could have completed the workout. During my cool down, my Achilles was really tightening and killing me, so I stopped after 400.
When I got home from work, I learned that my Thermoskin Plantar FXT and arch lift had arrived. I plan to use them immediately.
In the early evening I went to Chester County Running Store, where someone from NovaCare volunteers monthly to speak with individuals for sports-related injuries. The guy was really helpful; he provided me with some great exercises and advice about how to heal up.
Injury is for the birds!
Tuesday, July 14th—took off. Having trouble with feet and Achilles. Took time to ice and rest.
8x 400m @ 70 w/2 min Int and #s 2,5,8 @ 63. I knew the workout would be challenging, particularly because I hadn’t done it in a while, the last time I did it I gave myself more recovery, and it was 6:30 in the morning. After the first 400, I knew that I was in for a treat! I hit :70. The next one I hit in :64, after which I truly welcomed the :70 in 400 #3 and the :71 in 400 #4. I told myself that I didn’t want the workout to be downhill from the :71, so I focused and hit :64 for 400 #5. On 400 #6, I really started feeling my Achilles, so I stopped at the 200 mark in :34, which was well on pace to another :70. Even though I was starting to hurt, I saw the light at the end of the tunnel and could have completed the workout. During my cool down, my Achilles was really tightening and killing me, so I stopped after 400.
When I got home from work, I learned that my Thermoskin Plantar FXT and arch lift had arrived. I plan to use them immediately.
In the early evening I went to Chester County Running Store, where someone from NovaCare volunteers monthly to speak with individuals for sports-related injuries. The guy was really helpful; he provided me with some great exercises and advice about how to heal up.
Injury is for the birds!
Tuesday, July 14th—took off. Having trouble with feet and Achilles. Took time to ice and rest.
Monday, July 13, 2009
Steppin' hurts
Monday, July 13, 2009
Went to Westtown School. Was running late. Got there at 6:45. Had planned to do 3x (4x200m) @ 32-31-30 w/60-50-45-sec interval by set --Increasing speed/decreasing recovery reps. Instead I did 5 (2x150) @ 24, 23, 22, 21, 20 w/60-55-50-45-40. I hit the times pretty much. My feet are bothering me, though. Now my left foot is sore and my right Achilles is as well. Steppin' hurts.
I have to decide whether tomorrow will be a workout with the distance crew in town, a Rustin run or a light workout...just in case I decide to do the meet on Wednesday. Decisions, decisions.
Sunday,
Distance--lift. Ran to Penn Oaks. 24:41 and 23:13 coming home.
On way there
4:10 Half
7:50 Mile
15:30 2 mile
22:40 3.0
24:41 3.3
On way back home
1:26 .2
7:10 Mile
16:40 Street Rd/Westbourne
19:50 2.8 Creamery Rd
23:13 3.3
Best Penn Oaks run in a while.
Went to Westtown School. Was running late. Got there at 6:45. Had planned to do 3x (4x200m) @ 32-31-30 w/60-50-45-sec interval by set --Increasing speed/decreasing recovery reps. Instead I did 5 (2x150) @ 24, 23, 22, 21, 20 w/60-55-50-45-40. I hit the times pretty much. My feet are bothering me, though. Now my left foot is sore and my right Achilles is as well. Steppin' hurts.
I have to decide whether tomorrow will be a workout with the distance crew in town, a Rustin run or a light workout...just in case I decide to do the meet on Wednesday. Decisions, decisions.
Sunday,
Distance--lift. Ran to Penn Oaks. 24:41 and 23:13 coming home.
On way there
4:10 Half
7:50 Mile
15:30 2 mile
22:40 3.0
24:41 3.3
On way back home
1:26 .2
7:10 Mile
16:40 Street Rd/Westbourne
19:50 2.8 Creamery Rd
23:13 3.3
Best Penn Oaks run in a while.
Friday, July 10, 2009
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