Sunday, January 13th
4M in the afternoon (treadmill)
60' bike after the run
*Middle to front outside of my foot is still very painful, as is my ankle. I'm hoping it's all just peroneal tendonitis though - in which case I can run through it. My legs were sore today as well, not sure it's from the new strength exercises I did last night or from the mileage or intensity (please don't laugh at either of those possibilities!) from last week. At any rate, hoping to feel much better for tomorrow morning's workout! :)
Monday, January 14th
30' bike, stretching, foam rolling, icing, & heating before work
6M progressive during lunch (treadmill)
Physical Therapy after work
*Almost did not run today, but decided that with PT being tonight and tomorrow being off, it's the best day for me to choose to run through a pain. I did the first two miles by bumping up the MPH .1 every minute, then for the rest of the run I bumped it up .1 every half mile. Splits came out to 8:07, 7:13, 7:01, 6:49, 6:40, 6:32 for a 7:06 average. I did the math and if you take out my warm up mile, it's a 5M progression in 6:54 pace... huge jump from my 7:16 average two weeks ago. Granted, that 7:16 pace includes the warm up mile from that day, so it really isn't that drastic of an improvement. Happy to have gotten the quality in today regardless. If I hadn't had the pains or boredom from a treadmill, I should've been able to continue one more mile.
Tuesday, January 15th
35' bike, weights, and foam rolling before work
35' bike and foam rolling during lunch
*Still icing and heating the foot and ankle, though the physical therapist thinks it may actually be pain from a nerve problem stemming from by back.
Wednesday, January 16th
35' bike before work
5M and 4x100 strides during lunch (mostly gravel, some pavement)
Physical Therapy after work
*Foot pain was slightly less today, which means rest helps (a good sign, I think!). I was definitely dragging on the run today, but my strides felt awesome. I did them on the uphill street in front of our house, which makes them feel much more smooth to me. Now if only I can get rid of this tightness, soreness, and fatigue!! :)
Thursday, January 17th
2M warm up, 5 x 3' hills (pavement)
Weights
*I think the PT is helping! I am feeling much more sure footed and my range of motion is improving in both my hip flexors and my ankle. Just have to be sure the PT improvements continue at a faster rate than my training can wear them down. :) Workout was solid and I went farther on all 5 repeats than I did two weeks ago, but I did a poor job gauging effort. Tightened up to the point of slow climb for the last few seconds of most reps.
Friday, January 18th
Physical Therapy before work
35' bike during lunch
Saturday, January 19th
11M at midday (gravel)
Physical therapy exercises and short strength work after run
*Finally a long run without any major aches and pains! It was very windy, but the warm air and sturdiness of my legs made the run well worth it! 7:46, 7:34, 7:25, 7:16, 7:10, 7:04, 7:03, 7:00, 6:54, 6:50, 6:41 for the splits, making it a 7:09 average pace. If I run first thing in the morning next week, I can be very confident I won't come close to this... Breakfast and hours walking around do wonders for those first few miles! :)
1.06.2013
Week 2 for TWM 2013 (27.5M)
Sunday, January 6th
4M and 3 strides in the morning (half pavement, half gravel)
60' bike + Big 12 in the afternoon
*Foot and ankle pain on the right side and slight shin pain on my left leg, but my knee was fine. Kept things relaxed today to see if I would feel any better tomorrow. I don't think I'll lose the soreness, but if I can knock out the fatigue I'll be good! No knee pain on the bike!!!!!!!! :D
Monday, January 7th
2M warm up, 3M uphill climb in the morning(pavement)
30' aqua jog during lunch
15' x-train + weights in the afternoon
*It was FREEZING cold this morning which made it very hard for me to breathe freely. I literally choked on junk several times because I couldn't cough it out and my mouth was so full of the sticky stuff. It's been three hours since I finished and I have not stopped blowing my nose or spitting stuff up - GROSS! Aside from that, the run felt good. I thought I was running great on the first mile, so needless to say I was disappointed to hear the split. Second mile was the hardest by far, especially on the second big hill. Third mile was perfect - If I had been able to breathe freely, I would have been able to tack on another mile or two. 7:09, 7:09, 6:50 at the mile markers. I didn't feel any foot pain this morning; ankle was a bit worse than it has been, but it was very cold and it was early, so I'm sure that had a little to do with it. Same slight shin pain on my left leg.
Tuesday, January 8th
35' aqua jog during lunch
35' bike + 2 sets of the core routine after work
Wednesday, January 9th
4M and 3 strides in the morning (pavement)
35' aqua jog during lunch
Physical Therapy after work
*Very solid rain during the entire run... I don't think I've ever done a run in that before - Sprinkles, yes, rain, no. It wasn't bad other than the fact that I felt like I was working really hard and really moving, and then my total run time came out to close to 8:30 pace (not sure how accurate my loop was though). I'm glad I didn't have to use a treadmill though. My strides were good as I did them on our uphill street, which forces good form. Ankle still hurt pretty bad but other than that nothing else seemed to be a problem today!
Thursday, January 9th
40' with 4x5',2' before work (track)
*I ran easy for 12 minutes and felt really weak, but decided to give things a go anyways. First 5 minute segment was around 7:00 pace based on the 400 splits I picked up, the second, 6:40ish, third, just under 6:40, the last 6:20ish. I never got to where it felt comfortable, but it was at least controlled when the wind was not against me. I couldn't have gone longer than 5' or done more reps this week though. Not a bad workout though!
Friday, January 10th
Physical Therapy before work
35' bike + core after work
Saturday, January 11th
9M, last 3 uptempo in the morning (gravel)
weights + core in the evening
*I have not had this much pain in my right for a very, very long time. :/ I'm hoping it just behaves like last week (small ache on Sunday and Monday, gone on Wednesday), but I am quite unnerved by it. Aside from that and my left hip flexor, I felt a little better today that I have. Certainly doesn't compare to past seasons, but for my second week back I felt just fine. 9:03, 8:13, 7:34, 7:35, 7:20, 7:23, 6:39, 6:36, 6:36 (7:26 avg). I had to stop several times for different reasons, so it was not truly continuous, but never more than 30" during my pit stops. Super happy to have gotten this in though. Just have to hope the foot is okay!
4M and 3 strides in the morning (half pavement, half gravel)
60' bike + Big 12 in the afternoon
*Foot and ankle pain on the right side and slight shin pain on my left leg, but my knee was fine. Kept things relaxed today to see if I would feel any better tomorrow. I don't think I'll lose the soreness, but if I can knock out the fatigue I'll be good! No knee pain on the bike!!!!!!!! :D
Monday, January 7th
2M warm up, 3M uphill climb in the morning(pavement)
30' aqua jog during lunch
15' x-train + weights in the afternoon
*It was FREEZING cold this morning which made it very hard for me to breathe freely. I literally choked on junk several times because I couldn't cough it out and my mouth was so full of the sticky stuff. It's been three hours since I finished and I have not stopped blowing my nose or spitting stuff up - GROSS! Aside from that, the run felt good. I thought I was running great on the first mile, so needless to say I was disappointed to hear the split. Second mile was the hardest by far, especially on the second big hill. Third mile was perfect - If I had been able to breathe freely, I would have been able to tack on another mile or two. 7:09, 7:09, 6:50 at the mile markers. I didn't feel any foot pain this morning; ankle was a bit worse than it has been, but it was very cold and it was early, so I'm sure that had a little to do with it. Same slight shin pain on my left leg.
Tuesday, January 8th
35' aqua jog during lunch
35' bike + 2 sets of the core routine after work
Wednesday, January 9th
4M and 3 strides in the morning (pavement)
35' aqua jog during lunch
Physical Therapy after work
*Very solid rain during the entire run... I don't think I've ever done a run in that before - Sprinkles, yes, rain, no. It wasn't bad other than the fact that I felt like I was working really hard and really moving, and then my total run time came out to close to 8:30 pace (not sure how accurate my loop was though). I'm glad I didn't have to use a treadmill though. My strides were good as I did them on our uphill street, which forces good form. Ankle still hurt pretty bad but other than that nothing else seemed to be a problem today!
Thursday, January 9th
40' with 4x5',2' before work (track)
*I ran easy for 12 minutes and felt really weak, but decided to give things a go anyways. First 5 minute segment was around 7:00 pace based on the 400 splits I picked up, the second, 6:40ish, third, just under 6:40, the last 6:20ish. I never got to where it felt comfortable, but it was at least controlled when the wind was not against me. I couldn't have gone longer than 5' or done more reps this week though. Not a bad workout though!
Friday, January 10th
Physical Therapy before work
35' bike + core after work
Saturday, January 11th
9M, last 3 uptempo in the morning (gravel)
weights + core in the evening
*I have not had this much pain in my right for a very, very long time. :/ I'm hoping it just behaves like last week (small ache on Sunday and Monday, gone on Wednesday), but I am quite unnerved by it. Aside from that and my left hip flexor, I felt a little better today that I have. Certainly doesn't compare to past seasons, but for my second week back I felt just fine. 9:03, 8:13, 7:34, 7:35, 7:20, 7:23, 6:39, 6:36, 6:36 (7:26 avg). I had to stop several times for different reasons, so it was not truly continuous, but never more than 30" during my pit stops. Super happy to have gotten this in though. Just have to hope the foot is okay!
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