Bret

AM - 5 miles with the guys and the dogs from Starbucks.  Hammy was very slow to warm up to normal movement - and then became a bit more painful near the end.  But it was good to see the guys to start the new year right with a run with friends.  

PM - doing a bit of an experiment with "barefoot" running on the treadmill with the Vibrams to engage the hamstring differently.  Actually went well - but I need to keep the volume low to prevent an injury to the foot.  So just a mile and a half - but very little pain - like not even a 1 in a scale of 10.   Then did 2000 meters of rowing (also good for hamstring) and then 45 mins ride on the Peloton. So a triathlon of sorts - run, row and ride.  

AM - 1 mile walk with Finn - in a light snow - nothing was accumulating since it was literally 70 degrees yesterday afternoon.   2 miles on the treadmill with the vibrams "barefoot" - then 2000 meters of indoor rowing.   Stretching and strengthening exercises afterward for the hamstring.

AM - 1 mile walk with Finn and then 2 miles on the treadmill "barefoot" and then 2000 meters of indoor rowing.   Had physical therapy early in the morning too - with some additional exercises for the hamstring.   Some good days and some not so good days; yesterday and the day before were much better than today. 

AM - 3 miles outside with Finn on the roads.  Pretty much a jog at 12 min pace - but the good news was that the hamstring pain level was below a 1 on a scale of 1-10.  I view it as progress.   30 minutes of yoga afterwards.  

AM - 3 miles in the neighborhood then 1 mile on the treadmill in the vibrams and then 30 minutes of yoga.  

AM - 2500 meters of indoor rowing, then 30 minutes of yoga.   

PM - 4 miles with Dan on the trails with the dogs.  

AM - 4 miles with Dan on at a new place - with a 1.5 mile trail loop on Lachey road.  A bit too steep and muddy to do with a leash on the dogs - so we let them run free.   After emerging from the woods we ran on the dirt road approaching the park and then into a neighborhood and back to the parking lot trail head.   Did an additional mile on the treadmill with the vibrams and 2000 meters of rowing.   25 minutes of yoga.  

PM - 7 miles on the treadmill followed by 1500 meters of indoor rowing.  Did a yoga session earlier before church.   Run was decent and pain level for the hamstring was around a 1 but following the run I felt really cold and nauseous and there was some achiness in the left foot.  I assume it is from the barefoot running I had done earlier in the week - though I did not do any today and never did more than a mile on Friday and Saturday and completely without pain during or following those efforts.   Will keep things to a minimum for a few days if it is a stress reaction.  

PM - 3.25 miles on the trails with Dan and with Finn after work.   Did a mile walk with Finn this morning then 2000 meters of indoor rowing and the 30 mins of yoga.   Hamstring pain was less than a 1 - so that's moving in the right direction.   The foot is probably fine too, but it will require caution - like if I were to run hard or run barefoot, it could progress to something more serious.   So for now, just a few easy miles with full reocovery only in shoes.   

AM - 30 minutes on the Peloton and then 1 mile jog on the treadmill to be conservative for the left foot as well as the hamstring.   Going to approach it this way for a few days to give some time for recovery.  

AM - 3 miles with Finn.  Started off thinking we'd just walk and maybe test some running, but once we got started, things felt ok and so I continued with the run.   Very little pain in the foot and hamstring pain was less than a 1.   I did a yoga session when I got back.

PM - 45 mins on the Peloton and then 2000 meters of indoor rowing followed by some stretching and hamstring strengthenen drills.  

AM - 3 miles with Finn - a bit faster today.  Hamstring pain was at times about a 1.5 and the second toe on the left foot had some discomfort.   30 mins of yoga following.  

AM - 3 miles with Dan and the dogs on the trails.  Hamstring pain less than 1 for most of the run - foot pain similar.   Yoga session following.  

AM - drove downtown and did a quick run with Finn - decent speed today but felt a bit off afterwards.   

AM - 6.25 miles with Finn around the White Columns golf course in the snow.  Lots of high winds overnight and the temps are not cool enough at the surface to allow for much accumulation.  It seems every year since we moved here we get at least a day or two with snow each winter.   Decent effort even on the hilly sections - pain level was probably nearing 2.5 at the end.  Yoga session afterwards. 

AM - 5.25 miles with Finn in the neighborhood on a quiet morning.   Chilly with patchy snow still on the lawns and trees from yesterday.   Foot and hamstring no worse / no better - and manageble today.  25 minutes of yoga following.

PM - 3000 meters of indoor rowing and then an easy mile on the treadmill followed by some PT strengthening exercises for the hamstring.  

AM - 5.25 miles through WC and then across Birmingham Hwy into the Grove neighborhood and back.   Took my time and saved the hamstring strain by not running up the uneven stairs on the cut-through of the golf course.   Although the watch showed my overall pace was slower than my normal training pace - I actually felt pretty good about how my body felt on this run.   Hamstring pain was at times unnoticeable, as was the foot.  Feels like a definite upswing in my slow rehab injury recovery over the last several days.  

PM - 2500 meters or so of indoor rowing followed by a mile jog on the treadmill and then stretching and hamstring strengthening exercises.   

AM - just over 5 miles with Dan and the dogs on the horse trail roads.  Just under 30 degrees for what seems like a string of over a week now.  Supposed to get another shot at some snow on Friday evening.   Hamstring was a non-issue today - (its not 100% of course) but it now seems to be just a nuisance-type of issue that is manageable.   Foot likewise is the same.  

AM - 5.5 miles from Dan's house with the dogs.   Perceived effort was higher today, and the hamstring was more noticable particularly at the end of the run.  Noting that I did not do any rowing or short jog with hamstring strengthening exercises yesterday afternoon due to time constraints.   Also, rainy and a good bit warmer this morning in the mid 40's from the last several days of being at or below freezing.  

PM - 2000 meters of indoor rowing and then 1 mile on treadmill easy.  Feeling solid this afternoon.  

AM - 5 miles with Dan and the dogs through North Valley early.  Much colder - but good run - even on the climb on Dinsmore.  

AM - 10 miles with the guys starting from my house - good hilly loop.  Was planning to keep the pace no faster than 8:30 pace, but we were conversational at 8 or better - and just went with the flow.  Good effort with avg hr at 142 - which is just slightly higher than what I would do for a long run.  Happy with the progress on the hamstring - which feels to be about 90% back to normal give or take.  

AM - 2000 meters of indoor rowing and then a 1 mile jog on the treadmill before church. Feeling some of yesterday's effort in my hamstring and foot this morning.

PM - 5.25 miles around the neighborhood with Finn.  Bright sunshine and blue skies but deceptively colder and windier than I had expected.   Kept my pace and effort very easy.  Yoga session after. 

AM - 6 miles with Dan and the dogs on the horse trail roads -  28 degrees with a "feels like" temp was 24, but it was really not uncomfortable.   Strange how adaptable we become from the first cold weather in October.    Yoga session following the run back at the house. 

PM - 2500 meters of rowing followed by 2 miles of easy running on the treadmill.  

AM - just under 6 miles with Dan from his neighborhood with the dogs.   I had been given a gps smart collar for Finn from my son-in-law.   Either the device is not working correctly or there was user error - as it indicated that he walked 2.7 miles :) 

PM - 2000 meters of rowing followed by 2 miles of easy running on the treadmill.

AM - 6 miles with Dan and the dogs in the neighborhood and about a third on the golf course.   Quite cold again today in the 20's.  

AM - 6 miles with Finn very early before sunrise.  Yoga session following. 
 

PM - 2000 meters of indoor rowing then 3 miles on the treadmill.  Workout of sorts - 4 x 400 with 200 rest - just to test the legs and the engine.   Ran the first one at 6:50 pace and progressively got faster  - last one was at 6:15 pace.  Minor discomfort in the left hamstring and a little discomfort in the left foot - but not significant.  

AM - 6 miles with Dan and the dogs before sunrise on the horse farm road/trails.  Foot (I think it is a morton's neuroma) and hamstring had more discomfort following yesterday's double with the spontaneous 4 x 400 treadmill workout.   Foot was only an issue going downstairs this morning - but not really painful or limiting once I had my running shoes on.   Hamstring was more noticable at various points on the run - not limited to just uphills.   So - I will be a little more conservative with the intensity for a while longer.  Yoga session following the run.  

PM - 2000 meters of rowing followed by 2 miles on the treadmill   

AM - 12.25 miles with Greg and Dan on the Greenway trail.   Quite cold even at 11 am - with temps at or around 25 and windchill temps at 16.    Good run - faster than I wanted but not unexpected when running with Greg.  

AM - 1 mile on the treadmill and an easy yoga session. 
 

PM - 6 miles with Finn on the former golf course.  They are still converting part of the course to running trails but I mistakenly run in the part that the city has allowed to be reclaimed by nature - and ended up in some really thorny brush and had some serious cuts and scratches from them.

oh yeah -- this was run streak day 700 for me.   

AM - about 5.75 miles with Finn - around 4 of which were on the WC golf course.  I am actively seeking softer surfaces for the left foot - which is either showing symptoms of a mortons neuroma, or a stress reaction or both (or neither and it is something else).  There is definite numbness and mild diffuse discomfort in the ball of the foot early in the morning or following a run - no pain on the top of the foot and it causes me to turn my foot outward going downstairs - which then pulls on outside of my lower leg tendons.  But generally it is really not noticable during a run.