Blake Bennions running

32 minutes biking at 139 average heart rate. I broke the big gear shifter on my bike trying to get it back to a lower gear... the smaller one still works and I was still able to get a solid workout.

My ankle is feeling really good, I'm hoping they misdiagnosed the break... twice lol. The PA at the last appointment did say there was a chance the misty stuff was just scar tissue. Either way my ankle is feeling like 90% better. I can walk without a brace, each day this past week was like a new milestone of ankle progress. Getting back to running 2 weeks after the injury would be an amazing outcome... Running at Des news feels possible but I won't push it unless I'm feeling virtually 100% and even then will probably wear some form of support.

I've decided long term I need to replace the crappy cross training equipment with decent stuff and make that part of my training schedule.

Doctor said I'm recovering super quickly and can start running this week.

Mile with Jake at the track. Went pretty well, split it up into 2 quarter miles and a half mile. The brace sucks to run with and I think I'll just tape it up tonight and try another mile to see how that feels, it hurts my Achilles to run in the brace because it restricts back and forth ankle movement too much and cuts into my upper ankle with the supports.

35 minutes biking, 138 average heart rate.

Felt pretty good today once that I readjusted my new brace so it wasn't squeezing my metatarsal. Still doesn't feel as good as before the injury of course, especially with a brace- but it was a big improvement from yesterday. I'll try out the kt tape once I get to runs of 4+ miles, I think that will feel much better to run on.

The other thing that's been interesting to me is that I've had a bit of shit splint type pain for my non injured leg come up during my recovery, especially when I was in crutches and had hard landings on my foot. Maybe why this happens (which it hasn't for a long time) is because when I'm standing around I generally shift my weight to my right foot and that probably results in a lot more stress on those bones... I'm going to try and balance that out more and hopefully those shin splints go away with the sprain.

35 minutes biking after the run

Felt better than yesterday. Even went sub 8 for mile 3. All miles on the track, I'm going to stay in the track tomorrow and probably for most of Saturday and Sunday as well just to be safe. I think I'll do one more day in the brace and then Saturday I'll try running with tape.

I'm think I'll at least jog the Des News 10k so that's exciting. Planning to just go by feel for all my runs until my ankle 100%, I'll start throwing in strides once it doesn't feel weak in the back of my ankle- which might just be once I take off the brace. I can't tell.

PM:

10 minutes rowing at 110 hr

32 minutes biking at 135 hr

Think I'll take tomorrow off from cross training and only do my run. I also did a 30 minute contrast therapy thing for my ankles after cross training. 10 mins hot water in a bath, 1-2 minutes cold water, and then 3x switching off between 4-5 minutes hot and 1 minute cold. Actually felt amazing and left my legs feeling incredibly smooth. Gonna try doing a full body version of this some day.

Felt great today. Averaged 7:44 and got up to 6:45 pace for a lap. About an hour or two after my run I felt a little pain in the back right of my ankle. I was thinking I'd take Sunday as a rest day but I might move that up to Saturday because my Asics nimbus 27s are arriving Sunday and I'm excited to try those out. I went way over mileage on the current pair of adrenalines and have been running in my tempus 2s this week- which aren't ideal recovery shoes.