Believe to Achieve

notice the four hours sleep.Yup up til 1am to work by 6am.  coma morning at work.  luckily patients have cleared out and only a few moms and babies around for the new year.  I worked until 1230 and came home utterly comatose and in shock with the cold temps with a looming sun.  seriously????  My leg also is in the most pain it has EVER been in-- the whole hip to hamstring in some sort of painful burning spasm.  I started out with an ace bandage around my upper thigh and removed it within 20 minutes as it was suffocating me.  The pain was so intense that  I couldn't tell if I were that cold or not.  I have never had such a tight leg in spasm in all my life.  Ibuprofen didn't touch it along with half a pain pill last night.  This sucks.  I am almost 44 and it show!!!!   I was able distract myself with NEAR death car/runner incidents and crunchy snow afoot and running to what I feel safer ground  is from the watch out you may crash and burn terrain.  Kinda of over the meadown and through the woods....kind of run.  This way and that up and around Mt Timponogos temple and into the sweat freezing temps.  Gotta love it.  I tried to predict my pace.  The effort was there in this INVERSION THICK air so I should be pleased with the 8:16 AP for 10.03 miles.  Mileage and pace hidden the entire run.  So works for me.  Now to thaw out.  Happy New Year!!!

saucony fives, flats.  My feet are tired of elevation runs in the nikes.  Flats give my feet a break and the TM is soft enough. Plan was an easy 10 miler then my neighbor got on the TM next to me and said she was running some hills.   I joined her when she did them-- she was running 8 percent for 1 minute.  I had already run a mile.  I started at 8:20 pace and increased my pace by 0.1 mph every half mile til I got to 7:24 pace (five miles) and then laddered down but dropped pace slower on the way down-- so dropped by 0.1 miles every mile (instead of 1/2mile as before) so my pace stayed at a faster pace and got to 7:41 when I reached 10 miles but added some speed play at the end to 9.5 to 10mph for the last 0.2 miles.  For hills (my neighbor left after she ran two hills with me) I would alternate my increased pace every half mile with the opposite half mile increasing the incline to 6 percent (BASICALLY every 1/4 mile I was EITHER increasing the pace or running that pace at 6% for a minute the next 1/4 mile, work it !!!  ).  I would run exactly a minute at 6 percent. The tm takes about 15 seconds to get there.   SO in the entire run I ran a total of 17 minutes of hills at one point running two of the minutes at 7:24 pace.  Majority of the hills were run at 7:30 to 7:35 pace.  First 7.8 miles in 60:04 when the TM changes to cooldown mode for two minutes so  I reset the tm.  Got on for a few more hills after my first water break and then ended up running the last 2.2 miles at 7:30 AP to cooldown (with speed play as above for the 0.2).    I started stretching a made the mistake of peeking in on a power pump class.  My neighbor ( a different one) happily grabbed me and got me to do the last 45 minutes of the class.  Oooooo baby.  Work it!!  I need to do this class again.  I am so not strong!!!  Especially my abs!!!  Squats o'rama.  Hope I can move tomorrow.  So far I can't tell I went.  Time will tell.

Last night Courtney and I went to see Les Miserables at 630pm.  We pretty much cried through the entire movie.  We had the lower section all to ourselves.  It was very nice.  I couldn't fall asleep until past 11pm and when I got up I was so sore in my lower back, arms and legs it was funny.  I dragged myself to the rec center not knowing what to expect.  Plan was 10 tm miles but I changed it to some on the track and some on the tm and then I was like "why not just run all the miles on the track and be done already".  I didn't stop once but was very dry in the mouth by mile 5.  The heater was on blowing in my face every lap very dry air.  I was the only person running "fast" on the track.  I lapped everyone at least a dozen times.  And I was running easy.  I counted my laps and didn't wear my watch but waited for the clock at the track to turn to 8:10 am and started.  I ran until I ran 5 x 13 laps (13= 2 miles).  I would reset my "fingers" every 13 laps so I couldn't lose count.  My first two miles AP was 8:14.  Man alive was I stiff as a board.  So funny from my cross training yesterday and earlier this week.  My AP was 7:56 by mile 10 just going easy.   6.5 laps for a mile is a lot of turning but not as bad as some tracks I have heard other bloggers running on.  I really wanted to change directions as my left IT band has been bugging me and the direction was turning to the left.  I really needed a NONtreadmill run though.  The treadmill makes me want to pick up the pace. On the track I just ran by how I felt.  Recovery run.  Oh yah-- helping my daughter with her science project-- two mile time trials of 9 kids ranging from 10 to 14 years.  Today while the time trial was going on (my daughter was tallying the laps)  I tried out a new elliptical machine at 4pm and did that for 8.5 minutes. Okay everytime I do the elliptical which is not much at all it take me twice as long to go a mile.  In this time I only got to 0.45 miles!!!!  I was wearing my clothes and high heeled shoes but really??????

saucony 5s.  Could not in this weather run outside before work.  Worked all day. Ate extremely poorly for me.  Cheeseburger and fries just sounded good today.  Topped off with a large macadamian nut chocolate chip cookie.  GEEZ!!!  Plan was to go home and avoid taking my daughter to the rec center.  I told my husband to take her but he wouldn't.  So I got home at 715pm and got dressed in a hurry to help my daughter out in her exercise plans.  I hurried so I couldn't feel the intense fatigue  I feel at the end of a shift as I enter my house.  I tried to "talk" up the run to myself on my drive home.  Slowly I revived my brain to the thought--- run 8:30 the 8:00 then 7:30 etc... for miles...thinking 8 miles....but Courtney saved me!!!  Yahoo she only wanted to workout for 30 minutes!!  Ah what a relief.  My run turned to a 4 miler.  That was a LOAD off my mind.  So instead I increased my pace by 30 seconds every HALF mile.  Like this (1%)-- 8:27, 8:00, 7:30, 7:00 ap (7:03 one 1/4, 6:58 last 1/4) , 6:31, then ladder back down-- 6:58, 7:24 x 2 miles with some pick ups to 7:13 pace and a fast finish to 6:31 for about 0.1 miles.  Mentally it was easier to do this then one pace the whole time.  After going to 6:31 pace everything else felt easy.  LET ME TELL YOU I WAS SUPER WORRIED --- I was about to hurl and MY LEGS LOOK GIGANTOUS!! LOTS OF SWELLING IN THEM.  NO JOKE!!!  Pitting EDEMA, YIKES!!  They are still a little sore from the Squats and my cousin visiting did not help. She makes me eat lots of crap I normally would NOT eat.  AP 7:21 for 5 miles (SNUCK in one more mile, so ME)  215 foot elevetion gain :D .   Sweat turned to ice in 10 seconds outside.  Gotta love this weather-- if you were a Polar Bear of course.

-6 degrees. 15.48 miles. slowly conquered the elements.  13 miles with Rachel running ny half in pleasant grove. ran to and from the start/finish. lots of thin layers to keep "warm". almost lost my nose. 9:00AP. some wicked uphills. some windchill.  good company.  three stops no watch stops. ALIVE!! need i say more. oh no water and no fuel except my fat.

saucony fives.  2 miles wu 1% @ 8:00 pace.  Off tm to reset, water, stretch, less than two minutes.  THEN

1 min wu 8:00 pace

1 min @ 6:00 pace,  1 minute @ 8:00 pace (all 8:00 paces at 1%, SW at 0 %)

2 min  @ 6:15 pace, 2 min @ 8:00 pace

3:15  @ 6:31 pace, 2:45 @ 8:00 pace

4:30 @ 6:40 pace; 3:30 @ 8:00 pace

6 min @ 6:49 pace; 4:00 @ 8:00 pace

6 min @ 6:49 pace; 3:00 (not a typo, making up for wu minute as tm shuts off for cooldown at 60 min and this ladder is 60 minutes long starting with the speedwork).

4:30 min @ 6:40 pace; 3:30 @ 8:00 pace

3:15 min  @ 6:31 pace;  2:45 @ 8:00 pace

2 min @ 6:15 pace; 2 min @ 8:00 pace

1 min @ 6:00 pace; 1 min @ 8:00 pace

Then cooldown another virtual lap around the track (1/4 mile) at 8:00 pace and sometimes a little faster.  8.72 miles (not including 2 mile wu) in 62 minutes which = 7:06 AP.  Total 10.72 miles in 1:18:03.  Haven't figures that overall AP probably 7:12 (just did the math--7:16).  ALL of this felt like a doable workout.  Definitely have the paces accurate for the amount of minutes.  The easiest part was the 6 minutes at (fantasy marathon pace) 6:49 x 2 and the 6:40 for 4:30 x 2.  I made this workup out in my mind when I awoke this morning, or was it when I was drifting off to sleep??  If it weren't for my quite painful ankle/bone pain this would have been right up there with one of my funnest workouts.  Endorphins by halfway through helped me endure it all well.  DANG heel!!!  This is the injury I sustained while playing soccer with Amber--stopping her flying ball with my ankle.  Never again!!!  sorry wish I were wearing an ankle brace at the time.  Feel like I need one now.  

PM-- Family Home Evening Activity-- Rec Center.  20 minutes Cybex (elliptical) trainer varying degrees of height and resistance.  Good sweat.  One mile.  Makes me laugh.  Then 20 minutes upper body weights with some planks/squats.

zero miles and of course my ankle is KILLING me.  And I refuse to go to the Dr.  High deductible plan. So any witch craft I will try first which to me is MORE running. That will teach my injury a lesson!!! this is still the soccer injury lingering to the Nth degree.  I told Rachelle that 99.9 percent of regular people would NOT run if their ankle felt like mine did.  Probably about 70 percent of addicted runners like myself wouldn't run either.  I would like to throw in a few explatives with this pain.  It is mesmerizing.  One thing I really need to get back on since it has been three months.....is IRON.  Last time my joints hurt like this my level plummeted from 25 to 10.  The worse pains in my joints I ever had was 2010 and my level was 5!!!  My last level was taken just after I got iron transfusions x 2 in April-- it was 62.  Ahhhh....!!!!  Amazing.  Except I already injured myself with the plantar fascitis so it did nothing for me but let me bike for miles on my mountain bike without stopping.  Worked all day.  Painters painting away with remodeling.  VERY intense headache.  Withdrawals from second day without chocolate and the fumes. 

Wasn't going to run but I awoke suddenly just before 5am and thought....hmmmmm just maybe I could get in a few miles.  I tested out my ankle--- OUCH , so I stretched it for a few minutes and decided to give it a try.  I was pulled to Utah Valley Hospital and my shift starts at 6am.  I was back at 535am and got in 4.12 miles at 8:17 pace.  It was quite cold.  14 degrees but watch said it "felt like" 0.  Oh well...I hear a heat wave is on the way.  Massive fog on my drive to work.  10 foot visibility on the onramp in Pleasant Grove.  I clocked in at 6:02.  I changed at work.  No time to change at home.  Long day at work.  So very tired by the end of the day.  Troy took the kids to the rec center and I laid comatose in bed with a THROBBING ankle and very achy back.  OH YAH-- lots of stress-- after spending 1650 for our car to be fixed in late October and 600 dollars for our Ford to pass inspection (tires and exhaust) my Honda once again gave me trouble yesterday and we are without a second car.  The clutch was completely GONE.  I think the stress of all this pay out on top of OBAMA-SCARE (care) taking 100 dollars more out of each of my paychecks is really wearing on me.  Sure Bush spent 3 trillion dollars and got us into debt but OBAMA got us 13 trillion dollars into debt.  All for his idea of free medical care.  I am tired of working for those who don't even try to work.   I understand some people have issues but the majority of people---LAZY and want something for nothing.    I took a patient out who said they were on medicaid and couldn't afford a procedure on their baby boy (circ) and her mother offered to pay it.  I told my patient "that is nice your mom will pay for the circumcision (elective procedure btw)".  She said "my mom can't afford it either, she is on medicaid".  I proceeded to discharge my patient and walk her out to her car--- UMMMMMMM  a HUMMER??????? are you for reals???  a NICE HUMMER--- LIKE BRAND NEW!!!!!!!!!  a car I will NEVER ever get for myself.  Not to mention the nice clothes they were wearing.  It is hard NOT to judge. 

The pain in my back and foot were really wearing on me.  Ibuprofen doesn't even touch it.  So I took 1/2 muscle relaxant and it knocked me out for 7 hours straight when my alarm went off.  I could have slept three more hours the way I felt.  I was meeting Kim and Jane so I had to budge.  Oh my heck I was sooooo tired.  I ran the first mile in over 9 minutes.  I still had my garmin in hide mode but I know where the 1/2 mile mark is.  It read 4:42!!!!  That is 9:24 pace!!!!!!  I met up with Kim and Jane at about one mile.  We ran a HILLY route of course as usual. Lucky for me Jane (15 weeks pregnant) had to stop three times to pee.  Kim had to stop two times for other reasons-- not in sync with each other.  Kind of funny.  I had no such issues EXCEPT a very PAINFUL ankle and then ALL MY joints were hurting.  Must be all the detoxing from paint fumes and a low iron.  Off to good earth today.  So without my slow first mile, my average would have been 7:35  (Kim's garmin) but instead it was 7:42 for 10.87 miles.  I honestly don't know how it was even that quick with the way I felt.  We talked a lot.  I did a lot of the talking.  I hadn't run with Kim and Jane since mid December.  Just went to the Health Fair-- BP 117/75 (excellent), Blood sugar 75 (way good!!), cholesterol 174 (wish they had the HDL and LDL totals for a more realistic viewing, under 200 is where you want to be but the HDL/LDL ratio is very important, you want more HDL).  LASTLY my body fat was 28.2% with the hand held gripper you hold out in front of you.  I have never been lower as I recall.  The lady told me it is not as accurate as it could be as it measures from the chest up where I have a good sized bust and I am broad shouldered and carry a lot of fat just above my waist.  No fat in my butt or legs.  Geez!!!  At least the reading is normal--- 18 to 30 percent-- but the high end is not a happy state for me.  I just started weight training last week and stopped eating chocolate three days ago.....maybe that will help.  Running doesn't help cause it makes me hungry for more carbs.

Time to get fat and out of shape.....time off from running....four weeks.  Ankle and lower right back asking for trouble.   the pain was just too intense but fought off tje urge to take a presribed pain killer.  tendinitis, disc, or stress fracture...hmmm or all three. 

worked all day in NICU at Utah Valley.  Foot and back very painful.  Really bummed. 

worked all day.  back pain subsiding somewhat....but ankle is ridiculous.  The longer I am on it the more it throbs.  It even throbs laying down.  Disc? stress fracture???  I don't want to go to three drs to get an accurate dx.  Trying to get into Josse's chiropracter but really feel I need an x-ray/bone scan.  Is the back related to the foot Or are they separate issue-- the ankle causing the back pain from running on it since I stopped that soccer ball and continued to run and run.  I first noticed it the beginning of December.  Going off chocolate. Had a major relapse..finished up all the remainder of chocolate in my house and really feel strongly it is important for me to avoid.  Read a great article about Copper toxicity which I have and CHOCOLATE is the number ONE food to avoid. AND  copper levels that are high make you excitatory and unable to sleep and revved up/keyed up, muscle pains/nerve pains.  If Copper levels are high ZINC levels are low. Zinc is important for immune health and is a calming element.  After excessive high levels of Copper for long periods one goes thru phases of highs and lows...cravings for foods that are actually high in copper when in a low....to try and stimulate brain/body function when in a low state from overexhaustion.  AND ODDLY enough I have been doing just that -- CRAVING chocolate and I eat a whole avocado at a time. The number TWO item on the list of high copper foods. VERY odd indeed.  Craving avocados?? seriously eating a whole one in a day?????  This could not be coincidental.  I had no idea avocados were high in copper.  I just really craved it.  Nuts is third in line.  Been taking handfuls at a time.  So....here I go--- need some zinc supplements and iron and b complex (ran out of all of them, iron over three months ago). 

Quite depressed last night as my scale had me up 8 pounds from SGM weight.   Toxins from foods and poor eating.  I watched myself the last few days and instead of going down I went up.  But oddly enough over night I lost 4.5 pounds of water weight.   I had to get up to pee 3 times!!!  My body figured out that I was watching my diet.  NO more chocolate.  OR avacados and more zinc foods.  Probiotics again and took my really expensive IRON supplement (liquid iron from floradix).  Ready for change.  BUT DANG nab it this ankle refuses yet to feel better.  I really feel like I have a stress fracture??? or it really could be pseudogout--which is a build up of calcium prophylate sp?? in bones rather than uric acid in regular gout.  It can last for weeks.  Not sure what but man alive the heel bone throbs.  After an hour of standing my back began to throb again so I just don't know what the deal is.  Last time my bones hurt this much my iron level was 5.  So hence..IRON to the max the next two weeks.     MORNING-- 9:30 am SPIN CLASS-- cycled exactly 60 minutes. THEN upper body weights for 20 minutes at rec center.  10 minutes ABS at home.  First real abs exercises in like years.  Usually I do planks and side planks but since my heel is an issue I have to not put any pressure on it.

4:30 pm---  cybex trainer for 30 minutes while Courtney gets her workout in.  She is going strong.  Also took my other two girls and one of their friends. 

spin class.  60 min exactly : D.  ooo baby, make it burn!!  oh yah 15 minutes elliptical before class.  3 x 10 pushups with ball (can't put pressure on heel so can't do regular pushups but the ball with it at my shins comes pretty close to the same effort--I actually prefer it that way it feels like I am just using my arms and my legs don't have to work too hard holding me in form).  2 hours shopping, double coupon, price matching : D.  Lots of money saved today.   Podiatry appt on Monday.  Ankle just not happy.  Hurt more in afternoon (I guess after affects from spin??) yesterday.  Didn't hurt doing elliptical but more than I would like during spin.  Comfry ointment applied with plastic wrap per McKenzie.  Going to read and take a nap before kids get home.  Eating healthy is soo healthy...just had apple slices with almond butter for a snack!!!

new intense elliptical like machine.  can't remember the name of it.  30 minutes causing large droplets of sweat to drip from pores I didn't know I had.  Then cybex trainer for 30 minutes.  Two weeks ago I tried it out and kept it at a comfortable level while my kids were working out (I had already worked out that day).  NOW after doing the first workout this machine felt so very EASY at the level I tried before so naturally I had to test myself out.  Maybe spin class is making me stronger after all??  769 calories (400 first machine, 369 the second) burnt in one hour.  I am sure accuracy issues exist there.  Anyway....I lost at least three pounds in sweat.  Too bad have to drink all back in : D.  Going strong on my diet....Oatmeal with flaxseed (no sugar added) for breakfast with homemade dried apples and a glass of milk.  HOWEVER I am not perfect and Troy wanted to go out for lunch and we had a gift card for Taco Amigo from his dad for Christmas.  Luckily they think I eat like a bird and the servings are very small.  I had a taco salad in a tortilla hard shell only it was 1/2 the size of the kind I have gotten other salads.  I also got chicken in mine.  Root beer is my vice out to fast food restaurants so Troy got one with his meal....I had some :D.  Back on track this afternoon.  OKAY my ankle was NOT happy during both workouts above. BLAH.  Podiatrist appt on Monday is a long wait.  SO I am wearing my boot from my bunion surgery in 1996.  It has come in handy this last year with all my feet problems.  I also just bought a liquid calcium/magnesium and vitamin d3 supplement that was on sale at good earth.  if I have a stress fracture it is time to dose up the bones.   although it said it was blueberry flavored (naturally) it didn't take the chalkiness away.  YIKES...I can do it...just 32 servings--so 32 days.   PM-- with Courtney, Amber and Brooke L. at the rec center-- elliptical x 10 minutes--- wow fastest elliptical mile I have ever done!! weird.  Used to take me 14 minutes!!  Then five minutes on cybex trainer.  This was to warm up to upper body weights 2 sets x 12.  Abs at home. 

wow this new year is starting off with a bang...or dud is more like it.  worked all day on Peds.  Not a bad day except for constant pain with every step of my ankle.    Yay.  Got to see Rachelle at lunch and she witnessed my poor diet choices today as a result of my busy day and getting to lunch at 230!!  But ate healthy the remainder of the day.  Not sure what to think...without a concrete diagnosis I have no treatment plan-- thoughts have been (a couple of pediatrician opinions)-- stress fracture of the calcaneus, bursitis of the heel, Sever's disease (chronic inflammation of the insertion site of the achilles tendon with the heel bone) a long lasting prognosis!!   Wondering a lot of things right now....if this heel were better I am so on for this Grand Slam but the pain is not runnable.  Complete halt to running.

WON a FREE ENTRY to the American Fork Half Marathon for telling the most embarrassing running story on facebook.  : D.   The story was defiintely embarrassing.  You can look it up on facebook under Americanf Fork Half Marathon.

This AM---Spin class 6am.  60 minutes exactly of spinning.  If the class doesn't go exactly 60 (ie--cooldown and stretching for 5 of the minutes) I still bike at a good effort til my stop watch says 60.  Just the OCD cardio woman I am. Stretched then tried my first GIG at running since a week ago yeterday...1  lap around the indoor track (6.5 laps equals a mile).  Just seeing if I can even run after a cycle class or after a week off and a bum ankle (but a SUDDEN improvement in the last 24 hours, crossing fingers writing this) Pace 8:40.  Felt so very easy since spin is ridiculously hard.   TODAY THE SPEAKERS went out at 15 minutes so no music for 45 minutes of spinning.  WHICH means more talking to the instructor cause I am a talker and a yeller in spin.   Drove home.  Took kids to school and came back at the gym at 8:10am with Troy and did 30 minutes of THAT hard elliptical (not the regular one).  I burned  411 calories (last time 400) in a half hour (even if it is not accurate I am using it as my guide to compare to previous 30 minute workouts on the same machine).  THEN I just wanted to try out my heel...except it hurt on this workout....it is the closest to running for me...dang...so I trotted around 1 1/2 laps.  Pace 9:00.  My legs WERE so tight from the elliptical, like I had done 100 squats before running.  Not risking any more than that running. I  will do a one to two short jaunt if all continues to improve next week.  Meaning 2-3 laps of running just to remind myself of who I am.  Finished my workout today with 30 minutes on the cybex trainer--- 376 calories burned (last time 369).   Did lots of work with stairstepper like distance.  Pretty intense but not like the other machine.  It doesn't bother my ankle at all and I quite enjoyed myself doing a random stride and knee lifts to increasing the resistance to its max for a minute as well (100).  Can feel my legs getting stronger....muscles I never engage otherwise.  This may help me overall.  Four months from today is Ogden Marathon!!!  And I am taking three more weeks off of running if I happen to heal in that time.  Please oh Please I hope I do.  Ate well this morning--- PLAIN greek yogurt with half a banana when I came home before workout #2.  After workout #2--Two pieces whole grain toast with butter and almond butter and 1/4 glass of orange juice.  I love orange juice too much I think.  No colds for me so it must be working.  Been taking the liquid iron for five days now. And liquid calcium, magnesium and vitamin D for three days.  Also taking a fish oil supplement, vitamin B complex and extra vitamin D (2,000 iu) since I am still not in normal range.  I might be now actually. I have been pretty consistent with that.   No treats.  Been good there.  I am not perfect as yesterday will contest. 

12 minutes cybex trainer.  Spin class 60 minutes.  She was tough on me!!  Lots of HILL climbs in the saddle.  Yikes.  Good thing the fan was blowing on me or I would have collapsed.  20 minutes upper body weights.  3 laps around track (6.5 to a mile).  Ankle didn't need that.  Crippled again.  or is it my back???  my back is hurting and suddenly my ankle hurts worse.    But it is visibly swollen so who knows what the heck.  Courtney joined me so it made everything tolerable.  Yucky haze today outside crystallizing all the towns.

1 mile on track nice and easy testing out waxing and waning ankle.  More waning then waxing.  Walking felt nearly pain free when I awoke but running not so much.  Questioned weather I should do the mile.  Oh well here I go. 

8:36 min mile track.

10 minutes cybex trainer.  280 calories burned.  Worked it good.  Up to max height and 40 percent.

61 minutes cycling.  Spin class is just so intense!!! 

20 minutes Cybex trainer.  2 minutes at 8,10, 12, 14,16, 18, 20 and mostly at 40 percent occasionally higher to 45 to 60 percent. Average bpm -- 138.  Always above target :D. 

7:33 mile around the track.  That felt better. No pain. Amazing endorphins.  Felt real easy.

20-25 minutes upper body weights.  Abs too!  Done.    BRRRrrr... quick jog to my frozen car since I have been at the rec 2.5 hours!!! 

Worked all day on pediatrics.  No place for me to workout since I can't run.  And too tired to go to the rec center after a long day at work with three patients in three different areas of the unit. Lots of walking on a hurt foot. 

hard to get up and drive to Utah Valley hospital again.  Thought I was working pediatrics again but got pulled to Newborn ICU : D, my favorite.  Even more tired after the second 12.5 hours shift.  So nope, no work out.  Just resting at home after a nice orange chicken dinner by Troy.  Should fuel me quite a bit for tomorrow's workout.  Not happy about UNhappy ankle.  Going nowhere.  There is a tendon that is bulging out in the medial aspecto my ankle and on my calcaneus.  I just don't know what to think of it all.  Wish I could turn back time.

Two days off and lard days ahead if I don't do any exercise soon. So....I suddenly woke with my internal clock at 515am and headed for the gym.  Out my door by 528am. 

1 mile on track-- 7:57.  Was really thinking maybe these will be my last miles since my ankle feels no better. 

Cybex trainer varying heights and mostly 30 to 45 percent.  137 pace.  224 calories burned in 15 minutes.  That is A LOT!!!!

Then spin class.  At 20 minutes I was thinking I wasn't going to make it through...my legs got so fatigued.  She was making us do intense hill climbs and at one point I had to really push myself wanting to quit the whole class.  When I got to 30 minutes I was telling myself....YOU can do the 60 minutes, don't panic.  I was a sweating machine.  While I was on the cybex another spinner took my favorite spot in front of the fan so I didn't even feel the fan at all.  Much more intense this way.  There wasn't a dry spot on me, no joke.  So many hills!!

Cybex trainer 15 minutes.  Slower but pretty much the same routine as above.  218 calories burned. 

1 mile in 7:07.  Was going to leave cause ankle was not too happy and then I stretched just before stepping outside and decided to just go do it or I would be disappointed in myself (and I had thought this might be my last mile EVER!! NOOOOO!!!!!).  Felt good (besides ankle of course). 

Home in ICE STORM.  Drove Brooke and Amber to school.  Nearly slid off road.  Came home and lifted weights for upper body x 22 minutes then did abs for 6.5 minutes.  Went to chiropracter at 1030am appt.  Talus bone completely out and tendon swollen three times the size of my left foot.  He put it back in place and did ultrasound and laser tx to it as well as align my poorly aligned back/hips, heat, massage and electrical stimulator used. Also the board that stretches your lumbar vertebrae.  Hope this works.  Iced at home.  55 push ups with ball.

Up at 510am (darn that internal clock).  Didn't fight it long. Got up.  To rec center.  Still icy roads. 

1 mile track (6.5 laps).  7:59.  Easy warm up testing ankle. Better than yesterday but certainly not totally healed yet.  But YESTERDAY I was walking normal and pain free in the afternoon!!!!  Amazing!! Who knew a whack of a soccer ball could dislocate your ankle bone??  (talus).  And the dislocation (which hurt right after impact) over five weeks ago lead to overuse of tendons and muscles to try and correct myself.  Geez.  I already visibly notice decrease in swelling of my heel bone (after laser and ultrasound and relocation yesterday).  NO push tenderness.  Time will tell.  The pain usually gets worse as the day goes on but I am hopeful after yesterday :D. 

20 minutes on the HARD elliptical machine but I didn't overdo it but still got up a good sweat.  268 calories. 

60 minutes SPIN Class.  She really worked it.  Different instructor so different muscles used today.  We did one legged spinnning for four minutes each leg.  Love that work out.  It seems to balance out the muscles when you focus on one leg doing the work.  Sat in front of fan today.  Needed a break for water but I am hardcore so I didn't.  Forgot water bottle.  Realized after two spin classes without the first week that water bottles are a must!!  Way parched but didn't give up and stayed strong. 

10 minutes Cybex trainer.  The usual-- increase incline every two minutes to max byt the 8-10 minute.  Calories?? forgot to look or can't remember but over 130. 

Brief stretching moment.  THEN 1 mile  on the track again in 6:59.   Legs lead-like so I thought this mile would be slow but after looking at my first lap pace I knew I was doing pretty good on fatigued legs so  I kept it up.  No weights today (that was yesterday and I did 55 pushups 15/15/15/10-- with a ball at my shins/ankles)   Just letting myself take a vacation day.  No overdoing it which I have a tendency to do. Ya think??!!

worked all day in admit nsy. Busy shift. home late--715pm.  drove to pg rec with courtney. ran 4 miles on track. no plan. just started running. first mile painful phusically and mentally. usual cas after 13 hour shift. wondered if i have ever run before.  first mile 8:57. then, surprise 8:01, followed by 7:41 then 7:27. ap 8:02. upper bpdy weights with courtney. abs at home. awake now. whole wheat waffles at home before watching "sole surfer" with amber and brooke til 1130pm.  work on am

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lent my shoes to a coworker who showed up to work in boots (she works night shift) so I went over to AFH first to give her her boots and to get my shoes for work later this week.  They are my altras that I wear to work.  This made it so  I arrived at the rec center 10 minutes later (5:40) and no cybex or elliptical to be found free.  So I ran a mile (7:58) and quickly took a very needed potty break (that was locked too when I got there) then still no cybex trainer or ellipticals so I ran another mile before spin class (6:49).  Spin class 62 minutes spinning.  NO workout after.  Giving myself a break as I am being chastised at work for overdoing it.  Blah blah.  But you all understand right?  Okay so I went home and got kids off to school while fitting in Upper Body weight training.  Ate breakfast then finished with 90/45/45 planks x 1, 10 pushups and abs for 10 minutes.  My muscles are bulging.  Not sure if this is a good thing.  Really getting bummed about my ankle. The "tendon" is bulging again and my ankle seems not to be getting too much better.  I figure I am going to have to ignore it but it really is quite the THORN in my TRAINING's side.  Doesn't hurt in spin class and didn't hurt in the second mile....going fasterrr.....hmmm???? 

no track miles since it maybe contributing more to the heel pain from the constant circuling.  Just felt like trying the treadmill and see if that would be less painful.  Not in the first two miles but I continued for the endorphin affect and my legs were a little tight from all my working out yesterday.  I figured I would run 4 miles and then go to spin but I just didn't feel like spin today. Spin is hard.  I started at 8:13 pace and by two miles I was at 8:02 average.  I mostly kept my pace at 7:41 to 7:47 occasionally going back to 8:00 pace.  In the middle I did 1/2 mile at 6:31 but that aggravated my heel more so I went back to 8:00 pace for a lap (1/4 mile).  Later I got bored so I did some easy strides for 200 meters @ 6:18 pace, last one at 6:11 to 6:00 x 5 with equal recovery @ 7:30 pace.  Finished at 59:52 for 8 miles so 7:29 average pace.  Cooled down on the cybex trainer (finally available) for 20 minutes...only the longer I was on the tougher it got as I like to take the incline up to 20 (the steepest by the end).  flip that thing works my legs.  I needed an easy bike ride and a spin class was just starting so I half-heartedly joined the three person spin class and left at 15 minutes for home.  Marathon shopping -- 3 hours at Walmart, double couponing/price matching and forgot to take a snack.  Got hungry looking at all the food so took a berry drink (all natural) out of their cooler for $1.25.  Ate too healthy today.  Really wish my ankle would show me any signs of improvement.  Luckily the second time I called the podiatrist office the secretary got me in for an appointment tomorrow.  There is a bony prominence in my  calcaneous-- I think it is a large heel spur....chronic plantar fascitis can cause it....man my heel is NOT happy.  I am sure he will xray it and if it isn't broken I am going for several steroid shots.  It worked last year in November 2011-- same foot but it didn't hurt near as bad as it does now-- now my entire heel is angry.    Nothing else is bothering me.  I feel strong and ready to perform but I just can't do it with pain....it makes running not so fun.  blah. 

slept in. yup, just let the clock roll by 515am....but not without looking at it. Woke two times before finally getting out of bed at 720am. The last 20 minutes I just lied there thinking....didn't feel like working out but I work the next two days so I best be getting myself to the rec center. Drove the carpool to the elementary and junior high...BUSY. The kids in my car were complaining cause I dropped Amber and Brooke off in FRONT of the school instead of by the crosswalk. Too snowy to do the usual drop off and Brooke had her Science Fair Project in hand. I did some Indiana Jones moves and made it from the Elementary school to the Junior High in 6 minutes. My running comes in handy...I know all the routes. They weren't complaining when they saw how many cars we did make it in front of through my fast action driving skills and backstreet knowledge. The car lines were atrocious outside the school. Still made it to the rec center by 8:15.   Snow packed shoes I just stared into space for a few minutes.  Legs a little tight.   I did some squats on Monday (about 40 in a row) and now that effort was showing forth in delayed muscle soreness.  Decided to run a few laps....WELL a few laps turned into 31.5.  Basically five miles-- nice and easy...progression not on purpose but how it naturally played out...8:44, 8:06, 7:46, 7:43, 7:23.    That's 7:56 pace for 5 miles (39:44).  Thought spin was a 9am but turns out she does a core workout prior to spin...the class is at 930.  So I toughed it out and did this core class. OOOOOooooo baby....man alive is my core struggling.  Gettting there but really need some help for sure engaging several of my abdominals.  They refuse to work...I really think they enjoy just taking over the roll as FOOD cage keeper (intestines).  Survived and then died in Spin class.   I was so out of there at 20 minutes but hung on in this endurance spin class til the bitter end.  I didn't push it as hard as I usually do (some reason my ankle was hurting with the standing).  I really needed a rest too so I took it easier in spin.  Not sure if that is possible.  I still was dripping large sweat droplets.  Drove ever so slowly home and ate and showered.  Can't wait to get a diagnosis today.  He better have one!!!  Arghhhh!!!!!

Worked all day on pediatrics at Utah Valley.  No work out.  Got steroid shot on Wednesday after dr. xrayed my foot.  Not broken.  : D. But dr. felt it would be better for me if it were then he could get me to stop working out on it.  Tarsal Tunnel-- nerve entrapment in the ankle. (carpal tunnel).  Can't tell if it fully worked yet.  Walking a little more normal.  But pain definitely still there.