Running

Swim 140 laps or about 2 miles.  Mile 1 in 31:06 and mile 2 in 31:20. 

I am signed up to run the Utah Valley Marathon a week from this Saturday.  The plan was to run it as a training run with my brother, who will be running his first marathon.  I'm not going to run it now.  Sucks, but oh well.  Hoping that I'll be good to go for the Wasatch Back.

Swam 138 laps, or about 1.96 miles.  Nobody at the pool when I got there, but by 6:30 there were people waiting for the lanes.

Lifted in the evening and then did 15 minutes on the bike.

Swam 140 laps.  Mile 1 in 31:00 and mile 2 in 32:20. 

Went to the PT in the late morning for the achilles. Did a couple of exercises that worked the area pretty good and then he massaged it for about 5 minutes to help with the scar tissue.  No pain while he was doing it, but the PT mentioned that it could be very sore tonight or tomorrow. Ice massage next, and then he taped it in a way to try and take some pressure off the heel.  He said to go ahead and try doing some running if it isn't too sore.  He said if I feel pain while running to stop and walk as well.

Tried running in the evening.  Made it 1 mile and then started feeling pain, so I walked/ran a mile back to my car.

Swim 140 laps or about 2 miles.  Mile 1 in 30:11 (fastest yet) and mile 2 in about 32:20.

Swim 166 laps or about 2.47 miles. The last 26 laps were just easy, as I was trying the flip turn. Got it a couple of times, and a couple of times ended up going sideways. Ran 4 miles. First two were pain free and in the 8 minute range. Last two were a walk/run, as I started having pain in the achilles. Lifted for about an hour and did the stationary bike for 15 minutes.

140 laps of swimming, or about 2 miles.  Mile 1 in about 32:30 and mile 2 in just under 31:00.  One day I'm going to break the 30:00 mark for a mile.

Swam about 2 miles.  First mile was in 29:37, which is a new record for me.  It's sad now that I care so much about how fast I can swim a mile, as opposed to how fast I can run a mile.  Will try running tomorrow morning.  That way when I have pain I will be able to tell the PT exactly where the pain is at when I see him around lunch time.

Ran 1.5 miles around 8:15 pace, and then started feeling some pain in the achilles.  Walked / ran until I hit home, which was 2.50.  I'll call it 1.75.  Wish I was running the marathon this weekend.  I was signed up, but was able to have my registration moved to next year.

PM - Went to the PT during lunch time.  Did some exercises (they made my calves burn real good), and then he massaged the achilles.  After the massage he applied a cortizone medacine (not a shot).  It was more of a topical patch like thing. 

For some reason I had it in my mind that after about 2-3 weeks of little/no running that my achilles would be fine.  That is certainly not the case.  The PT mentioned that this could take a couple months to get over.  At least my expectations are in line now.

Had plans to wake up and swim, but I'm battling a cold now and don't feel that great.  May get something in tonight.

Swimming.  Not sure how far, but it wasn't too far.  It's tough to swim when you are congested and can't breathe too well. 

Go the PT around lunch time and he is going to tape the leg, and then I will try running tonight.

Got the leg taped and went for a run after work.  By far the best run I've had since the Ogden Marathon.  Relatively no pain in the achilles and felt like I could have gone further.  I am sooooo hopeful that maybe I've turned the corner and I will be back to normal within a couple weeks.  The tape job definitely helped, and I'm thinking the cortizone treatment that I had on Wednesday must have really helped as well.

Hey, hey.  1 more mile tonight on the treadmill pain free.  Didn't want to push my luck, so I quit after only after 1.  Lifted weights and did the stationary bike for 45 minutes.

Watched a good portion of the marathon this morning.  Sat at about the 8.5 mark for a while, and then headed to the finish.  Very cool to see the top guys come through, along with everybody else.

Spin class this morning.  My first one ever.  Sweated like crazy, but it felt good..........but not as good as running.  I'm going to try running tonight after work.  2-3 miles, or until pain comes. 

PM - Lifted for about 30 minutes and then ran 3 miles on the treadmill.  Little to no pain for most of the time.  A little pain towards the end, but not much.

Swam 2 miles. Last mile was in about 30:30.

5.50 RUNNING miles on the TM.  This is the longest and best run since the Ogden Marathon.  Very mild pain in the achilles that would come and go every so often.

On a side note, I'm running the WBR this weekend.  This could be a very stupid move on my part, but it is a tough one to back out of in the last few weeks because I didn't want to leave the team stranded.  I'll be running with one of the Xango teams and I have leg #9.  If I can make it through this with little to no pain in the achilles, I will be thrilled.  Nervous for the run, but should be a fun time. 

PM - Went to the PT and we did the same thing as last week (exercises, massage, and then the cortizone treatment) since that seemed to make things feel better.

Swam 88 laps, which is probably right around 1.25 miles. 

Lifted weights in the morning.

Ran with a bunch of accountants that work at Xango.  Got taped by the PT on Friday morning.  I was runner #9.  Things started really bad for us when we stopped to get gas in our huge 18 seat passenger van in Ogden on our way up to the first exchange point.  When we tried to start the van back up, it didn’t start.  We spent the next 4 hours sitting at the Maverick station in Farr West.  Decided it would be best for our first van to run legs 1-12 and then we would take legs 13-24.  Our rental place drove us up a mini-van (this sucked-there was just not enough room).

Our van ran legs 13-24.  Started at about 9:00 at night and we finished leg 24 at about 8:00.  No sleep.  Stomach was all jacked up.  No room to maneuver in the van.  What a crappy race.

I ran leg 16.  4.20 miles at overall pace of 6:45.  Passed tons of people.  Not passed by anyone.  Achilles felt fine.  Never felt like I could catch my breath.  First mile was 6:12.  Very happy with this leg.

Leg 21. 9.60 miles at 7:40 pace.  Passed tons of people, got passed by 3 others (one of them was the 26.2 team).  My body was not ready for this.  Could tell I have not been running much, but was very glad to be able to push myself.  Felt like I was going to throw-up for a good portion of this leg.  No trouble with the Achilles.

Leg 33.  3.6 miles at 11.07 pace.  Pre-Ragnar leg.  All I have to say is this was ridiculous.  I was spent and didn’t care about anything other than finishing.  Employed the walk/run strategy.  Minor Achilles pain, but nothing too bad.

Overall, this was kind of fun, but the car trouble really ruined things.  More than anything, I was ecstatic about the fact that I had little to no pain in the Achilles.  This is by far the most miles I’ve put in since the Ogden Marathon.  It was a good test.  This week I think I will begin to start running regularly and amping up the miles and start focusing on the sub 3 St. George Marathon.  No reason I can’t do this.    

Swam 140 laps, or about 2 miles.  Both right around the 31:00 minute mark.

I can't beleive how sore I am from the WBR.  My calves and my quads are hammered.  Even my back is a bit sore.  My body was obviously not ready for it.  I can't wait to try and get back into a regular running routine this week.  Hopefully the achilles responds well, and I can get back to normal.

AM 6.04 in 48:03. 7:57 pace.

Ran out towards my old church mtg. house.  3 out and 3 back.  Quads are still very sore, but no achilles pain.  I'm just going to start putting in the miles for a few weeks, and then I will try and start doing some variations of some of the "big workouts."  Splits:

1-8:11 2-7:51 3-7:55 4-8:28 (pit stop) 5-7:36 6-7:39

 PM 3.01 in 24:11. 8:03 pace

Willow park south.  Legs felt like lead and quads still sore.  Probably too much too soon for me, but I'm anxious to get going.  Was going to run 4, but cut it short.  Lifted chest at the gym.  Splits:

1-8:11 2-7:58 3-7:57

6.53 in 58:32. 8:58 pace.

Ran with Ryan around the neighborhood.  He is still really sore.  I am still pretty sore in the quads and calfs.  Achilles was good, felt very minor pain at the end. 

PM - Lifted and rode the stationary bike for 20 minutes.

5.79 in 45:50. 7:55 pace.

Best the legs have felt all week, which isn't saying much.  It still feels like somebody dead-legged me in the quads and the calfs.  Minor pain in the achilles.  I noticed it more today than the prior two days.  Notice even more when I stand on my tip-toes (not that I do that much).  I go to the PT later today.  The last two weeks that I've gone, I've seemed to have made good progress.  Splits:

1-8:18 2-7:51 3-7:53 4-7:55 5-7:55 .79-5:56

Was going to get up and swim, but didn't.

Went to the PT yesterday afternoon.  Did some exercises, he massaged it, and then he did the cortizone treatment.  This seems to be the most effective thing lately.  Will try and run around 11 miles tomorrow morning by starting at the base of the Provo Canyon and running up to Vivan Park and back.

11.67 in 1:38:40 with Mark.  8:28 pace.

Started at the base of Provo Canyon and ran up to Vivian Park and back.  I’ve waited a long time to run this course.  It’s my favorite place to run, especially early Saturday mornings, but with the Achilles problem I haven’t been able to do it for a while.  Occasional pain on the outside of the Achilles going up the canyon.  Nothing too bad though.  More pain coming down the canyon, especially after our fastest mile which was just under 7.  Backed off and things felt better.  The Achilles feels pretty good in the few hours since the run.  Splits:

1-9:01 2-8:08 3-8:50 4-9:50 (pit stop) 5-7:40 6-9:44 (turn-around and some walking) 7-7:33 8-6:52 9-9:47 (water break and some walking) 10-8:02 11-8:20 .67 4:48

Longest run since Ogden Marathon.  Lifted in the early afternoon.

7.40 in 57:37. 7:47 pace.

Out towards Saratoga road and on to the JRP and then back.  May have overdone it.  The achilles just doesn't feel normal.  More stiffness than usual afterwards.  Minor pain that would come and go during the run.  We'll see how it feels during the day.  Even the left achilles has some minor pain that comes and goes.  Threw in a couple of strides.

Swam 35-40 minutes and then went home and ran 2.54 miles in 17:34.  6:56 pace.

1-7:20

2-6:33

.54-3:40 (6.51 pace)

Once again, not much pain in the achilles while running.  Some minor pain afterwords and it's a little bit stiff.  Even feel it up into my calf a bit as well.