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.