Rhett

I'm not re-writing the whole thing that I accidentally posted on July 1.   Thanks for catching that for me Teena.  I ran 2.5 miles pretty much pain free this morning, but am now sore this afternoon.  I plan on seeing how it feels on Wed. and if it is good, doing a few more easy miles.

I was looking at the FIRST 16 week marathon plan that I want to follow for TOU last night and decided I needed to get started, so I am adapting the plan and turning all off their workouts into ArcTraining workouts.  This morning called for 20 min warmup with 3x1600m with 1 min rest intervals and then a cool down.  I warmed up for 20 mins on the ArcTrainer then went as hard as I could go for 7 mins followed by 1 min rest interval and repeated 3 times then a cool down.  It was not running, but it is as close as I can get without running.  I plan on modifying all the FIRST schedule to ArcTraining until my foot is better.  I'll try and do some easy running in between when my foot feels good.  It will be like the opposite of the FIRST program.  My running will be on the X-training days and my ArcTraining will be on the running days.  Heck if it works, I'll be able to write a new marathon training plan.  : )

I wasn't sure about doing any running today with my foot being a bit tender so I started out with 30 minutes eliptical work.  I then hopped on the TM and started at 10 min mile pace and gradually built speed.  The first mile was a blazing 9:30.  The second was 8:00 for a total of 2 miles in 17:30 with no pain accept for a few wierd little twitches.  The key is how I feel about 6 hours later though.  That is when it really starts bugging me usually.

I was pleasantly surprised with how my foot felt last night and this morning after a couple mile easy running yesterday. Maybe I'm starting to heal again. I sure hope so. My FIRST training for today called for a 13 mile long run. I decided about 8 minutes on the Arc Trainer for every mile would be about right, so I hopped on set it on the hill interval setting and did it for 1 hour 44 minutes. That is a long time on that silly machine. I think I will definitely feel it tomorrow. I tried to keep my effort level where I would normally be on a long slow run, so I was never breathing hard, but by the end my legs sure were tired. Hopefully the foot feels good tomorrow and I can get in a couple more easy running miles.

Work sure got busy this morning, so I am just getting around to posting this mornings most excellent workout.

First I lifted weights (full body).  Then I did 30 minutes on the eliptical.  Then I ran on the TM for 3 miles.  First mile starting very slowly at 10 min pace and building up.  Mile 1  was 9:00.  Then a ran the last 2 miles at 7:30 pace and boy did that feel good.  I kept having the urge to jump to a 6 minute pace, but I was able to talk myself out of that a few times. 

Total run 3 miles  24:00

My foot felt great during the run.  I've had a few mild pains this afternoon, but nothing too bad.

Last night after driving to Vegas and back my foot was pretty sore, but when I woke up this morning it felt decent.  I did a simulated short tempo run on the arc trainer.  The plan called for 2 mile warmup, 2 mile tempo, 2 mile cool down.  I did 20 min warm up, 15 minute 90% effort, 10 min cool down.  I had to stay focused for the last few minutes to keep up the cadence.   

Full body weight resistance training followed by 3 easy miles running.

I didn't have time to do the eliptical before my run this morning so my foot wasn't as warmed up as usual. My foot did hurt at about 3/10 while running. I think I need a foot transplant. LOL

Total run 3 miles 23:30

Simutlated speed work today.  Plan warm up, 4x800m with 2 min RI, cool down.

Actual work out on arc trainer.  10 min warm up, 4x3min at 100% effort with 2 min RI, 30 min easy for cool down.  Lots of thinking about how I'd rather be running.

My foot was feeling pretty good yesterday and I really wanted to run, so I went to the gym and warmed up for 10 minutes on the eliptical.  I then got on the TM and started a nice easy run.  My foot was feeling great and I was really enjoying myself as the first couple miles went along.  I hit mile 3 and was still feeling great, so I decided I would do 6 miles.  Well, just a little bit into the 4th mile my foot started to hurt a bit and the pain started to increase to the point that I slowed it down significantly over the last half mile of the 4th mile and then called it quits at 4.  My foot hurt pretty bad last night, but this morning I could barely walk.  I put one of those analgesic patches on it to help me get through the day, but it really hurts.

I made the decision this morning, that I will not run again until some time in July.  I will stick with the arc trainer and eliptical machine for the next few weeks no matter how good it feels.  I'll probably do a test run when I'm in CA over July 4th weekend, since I won't have access to my gym, and if that doesn't go well, I'll make another appointment with my podiatrist. 

There was no time to mope around and sulk about my dumb foot, so I headed to the gym for an arc training tempo psuedo-run.  10 min warm up 40 min hard 10 min cool down.  My foot actually felt better after doing that.  Somehow the eliptical and arc trainer loosen things up without hurting my foot.

I am still limping this morning when walking, but the pain is half what it was yesterday.

Full body weight resistance with emphasis on lower body, then 25 minutes eliptical work.

I'm taking Chase (my 10 year old) golfing after work today. I'll probably have to get a cart, since I don't think my foot would hold up for the entire corse. He's a good golfer and will probably beat me.

Plan called for a long run. I started with 1 hour arc training and then planned to do 1 hour elliptical, but I received a call from work about 1/2 hour into the elliptical and had to go treat a patient.

Foot still not doing well today. :(

The plan called for speed work today.  After a warm up on the arc trainer I did 6,5,4,3,2,1 minute speed intervals at 100% effort with 1 min rest intervals.  I was spent by the last 3 sets, but I pushed as hard as I could.  I then cooled down for a while.  Yesterday I just completely took the day off from exercise.  It was kind of nice.

Weight training followed by some easy eliptical work

I tried to simulate a long run this morning.  Unfortunately they were doing repairs to the only Arc Trainer at the gym so I had to do it on the eliptical.  Did 2 hours, I hour on 2 different types of eliptical machines.  My legs are kind of wobbly now a couple hours later.  I guess it is a good workout.

Weight training.

I've decide that since I can't run, I may as well get looking good again so I'm going to start back into so more intense upper body work along with my lower body work I usually do.

Tempo "Run"

My arc trainer is still getting worked on so I did 10 minutes warmup 40 at 90% effort then 10 minutes cool down on the elliptical.

Weight training:  Heavy lower body, light upper body.

Eliptical   30 minutes.  (Arc Trainer still down)

Speed work on the eliptical today.

10 min warm up, 5 x 5 min at 100% effort with 3 min rest intervals, 10 min cool down

Wow, that was an intense workout.  Those last two speed intervals were tough.

Looks like I will be able to get away from work a bit early today, so I'll head to the gym for some weight training.

Heavy upper body, light lower body, followed by some easy eliptical work.

Today I had a long slow "run" planned.  The arc trainer was still down, but I talked to the gym owner and he says it is fixed and will be back later today.  Yea!  I tried a differnt eliptical that I hadn't used before and I kind of liked it.  Anyways, I did 2 1/2 hours on that darn thing.  I think I am going to be sore tomorrow.

Weight training this morning.  Heavy lower body, light upper body, followed by easy arc trainer

It was nice to have the arc trainer back, but there is still a little knock in it, so I hope they don't take it away again.

It's Monday morning, but I'm just getting around to posting Sat. mornings "run".  I got up early and did a tempo "run" on the eliptical.  The arc trainer is dead again.  I did 10 mins warmup, 32 mins at about 90% effort, and 10 mins cool down.  After getting home and showered, I took my daughter, Tally, to Phoenix to Big Surf water park for the day.  After 7 hours of climbing to the top of slides and all the other stuff in the 110 degree heat, I decided that that should count for a long run.  Tally had fun and we made it home by about 10pm.  Yesterday was just busy with church and family stuff, so anyways that was my Sat. report.

I felt terrible yesterday all day, tired and warn down.  After work I stopped by the gym, hoping that a good work out would get me feeling better.  I did some hard upper body lifting working all the major muscles groups and some ab work and still felt bad, so I called it a day and went home.  I feel much better today, but I need to figure out when I'm going to get my workout in.  I am booked most the day at work and am doing splits with the missionaries tonight.  Maybe I can squeak it in during lunch today or maybe after going out with the missionaries tonight.

I finally got around to my workout last night after going out with the missionaries.  The good news was the acr trainer was up and running again.  The bad news was I had no energy.  I was supposed to simulate 3 x 1 mile repeats with 1 min rest.  I was going to do 3 x 8 mins very hard with 1 min rests.  I did the first repeat with the 1 min rest and on the second one I only made it a couple mins and then was no longer able to sustain the hard pace.  I just took it easy for the rest of the work out.  Did about an hour total.  I really need to start running again.  Cross training is good, but it doesn't do the same thing for me as running.