Rhett

Up/Down run today.  I ran the first 8 up slower than normal even though I felt like I was giving the usual effort.  AP 7:56  Then I kicked it up to a tempo pace coming down the last 5 miles.  AP 6:03  I was right at 6 minute pace through 4 miles but faded to a 6:15 mile on the last one.  It was gravitationally aided, but it was the fastest 5 miles I've ever run-- 30:15

Now for the not so great news.  During my 2nd week of recovery after Boston on a 5 mile run my shin started bugging me.  I figured it was just some mile shin splints which I've always just iced for a few days and never had any reall problems.  Over the last couple weeks it has gotten to a high pain level, but not really bothered me after getting into my run after a couple miles.  The pain got high enough that I bought some compression sleeves last week and started using them.  It really seemed to help a lot.  When I started my run this morning, my shin felt better than it has in weeks.  However, when I was doing my 5 fast miles down this morning, I got sloppy with one of my steps and heal planted instead of landing on my forefoot, and a super sharp pain shot up my leg.  This was with about a mile and a half to go.  I was able to focus on form after that and finish without much pain.  I iced as soon as I got home which made it feel a bit better, but after showering and getting ready when I tried to stand up the pain was intense.  I sure hope it is just some inflamation and not a stress fractrue.  I'm wearing a compression sock on it now and took some imbuprofin and it seems to be doing a bit better.  I'll just have to be careful with it and make sure I don't doing anything too stupid with UVM right around the corner.

Total run 13 miles, 1:33:37, AP 7:12

I woke up and the first few steps out of bed were painful, but then my shin started feeling better.  I rolled it a bit.  That hurt!  Then I went to the gym.

Abs and Core work

Lower body weights.  Calf raieses don't hurt the shin until the very last one when I let off the resistance.

30 minutes elliptical.  I skipped the stair work since I decided the extra impact wouldn't be good on the shin.  Elliptical caused no discomfort at all and actually made walking feel better when I was done.

I'm hoping it feels good enough tomorrow that I can do some speed work.  If not, I'll just do some cross training.

My leg pain felt much better with my first few steps out of bed this morning, so I decided to attempt my normal speed work this morning.  I did 2+ miles warm up on the roads (Lots of pain for the first 1/4 mile then just mild pain.), then began my track work.

8 x 150m In/Out sprints with 250m recovery jog.  These felt good until the last couple when the pain started to increase.

Planned on 5 x 1 mile repeats (sub 6) with 1/4 mile walk breaks.  After the first mile which was pathetically slow and way to painful at 6:06,  I decided I better call it a day and live to run another day.  I just couldn't push the speed with the pain level I was at.  I'll give it a go again next week if I'm feeling better.

Total run 6 miles,  51:51 

1 hour stationary bike

Pain still very high in my leg when walking.  I'm wearing my boot I got when I tore my PF tendon.  It seems to help with the pain significantly.

24 miles, 3:00:00, AP 7:30

That is what I was supposed to be doing this morning.  Instead, I slept in.  When I finally got up, I iced my leg/ankle.  Today will be a total rest day.  Pain level is still high walking and my foot doesn't move quite right when I walk.  My shin bone isn't really hurting when I push on it anymore which makes me think I may have had some mild shin splints, but there is something else going on.  After a brief brush up on my anatomy, I realize the pain radiates along my posterior tibia tendon from about the spot where the shin pain was, down past my ankle bone to the side of my foot.  Hopefully I've just sprained that tendon and a few more days in the boot will have me good as new, but the feeling of pain, discomfort, and lack of control of the foot is very similar to what I experienced when I ruptured my PF tendon.  I may have to bite the bullet and go see the doc.  I'll wait until next week and see how it's doing though.  I'm sure I'll fork out a thousand dollars for them to tell me to stay off of it. 

The run could have been worse, but it could have been a whole lot better too.  Doone and I got up early and were running by 5.  We decided to run on the island for a couple reasons: 1.  It is flat and 2.  It is 3.7 miles so I would never be to far from the car.  The plan was to do 3 laps for 11.1 miles.  Mile one was definitely more painful than I anticipated.  The pain level seemed to come down a bit on the second mile though.  By mile 3 I decided things were definitely not right were probably only going to get worse if I kept running, so I called it a day after the first lap and left Doone to finish the next 2 laps on her own.  

3.7 miles AP 9:30

I'm now sitting here with ice on my leg typing this and hoping that I will be able to walk today and tomorrow.  If I'm walking normal, it will be a good sign that I'm recovering well, if not, I could be in trouble for UVM.  Looks like I won't be running for another week either way.  I have to go pick up Doone soon.  Better run... well hobble. :)