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100 minutes mtn biking with Ry in beautiful Corner Canyon

Approx. 1 mile swim in Black Ridge Reservoir 

* PF rehab:

ice massage x 2

my own version of ionto with acetic acid via a TENS unit

KT taping 

strassburg sock throughout the night

calf stretches and deep tissue work

150 minutes mtn biking with Ry in Corner Canyon.

*We went exploring and got lost. Oops.

PF improving but not ready to run on. Same rehab as yesterday. :) 

AM

Bike: 10 miles (48:27, most at random L7 with 15 minutes at L20)

Run: 1 mile (just testing out the foot -- getting closer)

PM

2.5 nice and easy miles with Sophers. Sizzler's shortened loop. AP, 9:22. PF is centralizing and improving. I will see how it feels later before making any decisions on how to proceed.

Same rehab as prior two days. :) 

elliptical: 50 minutes

run: 6 miles, AP 8:05

*I ran in my Mizunos because they make my PF feel the most supported. However, I often get shin issues with this shoe so I  need to wear this shoe with caution.  

PF did better than anticipated. We will see how I feel in a couple of hours. :)

9 miles, AP 7:49

PF is getting better every day. :)

Same rehab as the previous several days plus intrinsic foot muscle exercises.  

Everything nice and easy today. :)

Bike: 45:00 minutes, L4/Random

Swim: 800 meters (I swam today without my ipod because you cannot use ipods at the XTERRA. I did not like it. I did not feel nearly as smooth and/or fluid. Better change that ASAP.)

Run: 2 miles, 8:41 (wanted my foot to have a day off for the most part but was also curious to see how it would respond after yesterday's run -- foot continues to improve) :) .  

**** I definitely wasn't expecting to see a reference to this http://extremelongevity.net/wp-content/uploads/MCP-Jun12-OKeefe.pdf in my PT In Motion subscription this month. A credible research study that suggests excessive endurance training may be harmful in more ways than many have already speculated. I still believe that the benefits of distance running are incredible but this new research has definitely given me some things to consider. If your up for scholarly research article I would highly recommend this one. Since I have my cardiopulmonary class this semester it was especially interesting.

morning: 

FUN FUN FUN race!!! First ... let me say that I was most excited about my 10 year old daughter's 5K!!! You should read her race report  http://sophia.fastrunningblog.com/ she is unbelievably awesome!!!!!!! 5th overall for women and 1st in her AG. Ry had an AWESOME time running with her!!!!

In short ... I was really worried how my foot would do. I am happy to report that she behaved very well!!!

I didn't feel as strong as I did at the Park City Half, but hopefully that is largely due to my worrying about my foot. :)

This is a 3 1/2 minute course PR for me. I have run it two other times and each time I pretty much run it in exactly half the time that I run SGM. This gives me high hopes for the marathon if I can keep the foot happy. :)

Was wonderful to see and talk to so many people! A huge congrats to Rachelle on her 5K and Josse on her half! Those women are insanely FAST!!!! Also a huge congrats to Smooth and her hubby (who ran his first 5K)!!!! WOOT WOOT!!!

A SPECIAL thanks to Kim and Tom Lee who made this race INCREDIBLE!!!! 

(1 warm up mile before the race, 1 mile to get Smooth and then 1 mile with Smooth, and then 4 miles with Ry on the JRP when we got home.) 

Headed out to Blackridge reservoir now for an open water swim. I really hope that I won't drown. Pretty tired. :) 

afternoon

Didn't drown!!! :) 4 times around the perimeter of Blackridge Reservoir. I think that is little over one mile. I just relaxed and swam slowly (which is basically all I do when I swim ... I like to enjoy it). It felt great!

Hungry like a wolf now!! :) :) :)