PV = nRT

BF canyon, 4.5 up 8:04, 4.5 down 7:21. 4 strides

My foot hurts so I think I will just take a couple days off and rest it and wait and see what the doctor says, so marathon training is on hold. In the meantime I will entertain myself watching the stock market crash and all my investments and retirement go up in smoke.

Wanted to run 6 miles at about a 6:30 tempo pace. Quit after 5 miles at 6:34. Legs were just tired, and my foot still hurts. whine, whine... Ran in a North-South out and back, with wind first, and the wind was out of the south at about 13 mph with gusts, maybe it was running back into the wind that just took the energy out of me, but I didn't have another mile in me. So I decided to run down to the track and do some 400s or 800s to round things out thinking naively the track would be clear of snow. No such luck, stupid thing has a foot of snow on it still and of course no one is going to clear it off. So I just cut my losses and ran back to work.

Discouraged by my lack of stamina for the tempo runs and foot problem, I feel like I was running stronger and easier back in December than I am now. 

Went to see Dr. Lyons, it as good I did as it appears I have inflamed the tendons on the inside of my left ankle and it could degenerate without some prompt actions. It is a very strange injury, due to the fact that I have very high rigid arches that cause me to supinate, particularly the left foot,  causing stress on the inside. I also have a strange extra bone down there (from the x-rays) which I didn't know about, that kind of interferes with the tendons ruinning intot he foot. Well, anyway, I am out for a few days while I see if this thing responds to rest, ice antinflammatories and then start some physical therapy with a running and orthotic evaluation  next week before I am cleared to run again. Dr. Lyons thinks I can still run Ogden, I am not sure what the impact will be for a guy my age losing a week of training with my sub 3 hour goal for the marathon. I will have to check with my coaches, Paul, Cody, Jon, etc.

I guess I should have had the foot evaluated a long time ago. Thanks to Paul Petersen for getting me on top of this and suggesting Dr. Lyons, it is obvious he knows feet and running. So now I will eat big macs and fries and see how much weight I can gain while I "rest". It's been a good run, I gave it my best, and maybe it's not over yet.

last two miles @6:40

8.15, last run before calling it quits, just catching up the log

I thought I was impervious to injury. I guess I was wrong. Went to PT and was told to not run, just stretch and strengthen my weak foot and inflamed tendon. I have been humbled and (I guess) learned the importance of preventive maintenance and watching for problems.  I hope to be back in form for Smithfield Health Days 10K and the July 4 Blacksmith Fork Freedom run 15K. For the next couple weeks it's just stretching,  foot, shin and calf exercises, and I will start riding the old bike to work and back. To console myself I shall live vicariously through the accomplishments of others on the blog! As Governor Arnold says, I'll be baaack... I hope....

Anyone know how you modify the training categories to add "cross training" so I can keep track of my ellipticals?

Anyway, I hit the elliptical for the first time. I have no idea what I was doing and the programs made no sense. So I just got on and pedalled, played with the resistance a bit but kept it pretty low and easy. So I "ran" at about 80 rpm for one hour, keeping my heart rate at about 150. Paul- if you are reading this- any suggestions for modifying that? Seemed like a decent workout anyway. My feet were kind of numb when I finished but that went away fast-maybe these spenco arch supports I have been wearing at doctors advice?

OK- my foot is starting to feel better and the tendon is not as irritated down there. I have one really, nasty sore spot on my left  interior of shin, right on the muscle against the bone, just in one place, probably 1/3 to 1/2 the way up my calf. If you touch it just right, and not hard, it induces huge pain, the type that makes you scream and hit the roof. Does not seem to be improving.  But doesn't hurt when I run, but the PT guy said it is a shin splint injury and not to run til it improves. Has anyone experienced anything similar, and any advice on how to deal with it? I wonder if it is knotted, inflamed or something worse? Why just in the one spot-is that good or bad? Anyone out there who can help me out?

45 minutes on the stupid elliptical. gee what fun. great weather outside and I get to be a hamster on an elliptical in the stupid fieldhouse. Question- why don't they put an electrical generator on the ellipticals so the energy could be put to green use? Since I am producing 180 watts I could power 10 high efficiency fluorescent light bulbs on this stupid thing.

30 minute elliptical. 0.5 miles treadmill

30 minutes elliptical 

0.5 miles treadmill.

May start running tomorrow based on what PT and Dr say

Today I have three sons with birthdays. Two born the same year, one born a different year, but all born on the same day.

two miles at 7:45. foot and shin seem reasonable OK... maybe a little sore on the foot? Not sure if pyschosomatic or not. Iced, ibuprofen, will probably not run tomorrow. But I can't do the eplliptical anymore- it drivesme carzy and it also makes my right knee sore- dont like the motion. I need to learn how to water run. Cody, can you help me out if you are listening?

rode my bike to work. 20 degrees. ice covered roads. going up dugway couldnt get gears on granny sprocket as derailleur was iced. broke the bile chain as I powered up dugway. In process slammed my knee into my handlebar as the chain broke leaving a really nice bump and bruise.

 PM- Tried a new elliptical, precor, a different experience than the other model- keeps feet at a higher incline- and it didn't hurt my knees. chose a cross country program and pedalled hard for 50 minutes. It definitely worked me, with heart rate up around 140-160. I like this one better than the other ones. but it is still sheer boredom.

Also did 2 x 20 reps on the horizontal bench press at low weight (75 pounds). together with the biking not a bad exercise day I guess.

2.7 easy, no problems

2 x 20 horizontal leg press with 55 pounds. yeah that is nothing but I am not looking to bulk up

2 x 20 foot rasies with 55 pounds on the horizontal leg press

played on stationary and spinner bikes a little. I am thinking of following the FIRST program of training for awhile, maybe even for a marathon. I am pretty sure the high mileage stuff is not my gig.

4 miles @ 7:25 overall with six strides.

then 15 minutes on the spinner stationary bike.