5/19/08 - 5/25/08

Toughest week for running in years at only 17.5 miles. Toughest in the fact that I couldn't run. During the Berryman run at 45.5 mi I had a grade 1 calf muscle tear. Last Sunday, I attempted to run but could not. Every day this week, I have felt improvement. I ran a terrible run on Tuesday and decided to not run until I could do a calf raise on the left leg. I even skipped the Thursday morning run since I didn't feel like I should walk either. I was limping when walking most of the week. By Friday, I was walking almost normally.

Saturday, I felt like I could run so went out and ran with the Uprise Training group. The run didn't feel great starting out. I stopped at 5 miles and the last 1.5 mi felt better. Today, I had my best run of the week and ran again this afternoon without problems. Running is not making it worse so I think it is good to run now. I'm looking forward to more running next week. I also biked and lifted weights this week to help keep my sanity.


Date: 5/19/2008 7:10 PM
Type: Easy
Course: Brown Station - Out and Back
Distance: 8 miles
Duration: 34:50
Speed: 13.78 miles / hour
Weight: 155 lb
Misc: Quality: 7/10, Effort: 4/10
Weather: 72° F, Sunny
Notes: Took a short bike ride before dark to help loosen up the calf.

Date: 5/19/2008 7:55 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 35:00
Weight: 155 lb
Misc: Quality: 8/10, Effort: 8/10
Notes: I did my weight workout but skipped the PT exercises since I can't do a toe raise on left foot. I can do both feet but didn't want to strain the calf.

Date: 5/20/2008 5:30 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 4 miles
Duration: 37:11
Pace: 9:18 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 6/10, Effort: 2/10
Weather: 58° F, Sunny
Notes: Ran out and back on the trail. Started with Dan and he ran the Tripp 10K and I hung back with a group of people I didn't know. At 2 mi I turned around and ran the 3rd mile pretty slow by myself. Dan H. started late and was runnng toward me. He turned around and ran the last mile with me.

I was glad I only ran 4 mi and no hills. I wasn't sure I would even be able to run today. The calf did prevent me from going any faster.

m1 - 8:44
m2 - 8:37
m3 - 10:17
m4 - 9:31

Date: 5/21/2008 5:10 AM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 40:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: I woke up early today and did a weight workout in the morning. I haven't done morning weight workouts for a few years, but maybe this will be a new trend.

Date: 5/23/2008 5:25 AM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 30:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: 12 reps on most. Curls seemed to burn more than usual.

Tried running a little in the basement and felt okay. I seem to be walking without a limp so far today. Calf still weak but better than yesterday.

Date: 5/24/2008 7:00 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 6.5 miles
Duration: 56:31
Pace: 8:42 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 157 lb
Misc: Quality: 5/10, Effort: 2/10
Weather: 58° F, Overcast
Notes: Ran first 3 miles with Steve, Lisa, and Bob. I felt slow and like running almost for the first time. On the way back stopped for a few minutes at Forum to talk with Dan and Phil. When I started running again, everything felt a lot better, looser, and felt faster. I can still feel calf so not ready to push the speed again.

GPS splits were really inaccurate today so I went by the mile markers for my distance.

Date: 5/24/2008 8:10 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 3.5 miles
Duration: 19:28
Speed: 10.79 miles / hour
Weight: 157 lb
Misc: Quality: 6/10, Effort: 2/10
Weather: 58° F, Overcast
Notes: Took a short ride with Dan before everyone else came back from running. The sky was getting dark so we all finished just in time before it poured rain.

Date: 5/24/2008 2:20 PM
Type: Hill
Course: Murry
Distance: 20 miles
Duration: 1:13:30
Speed: 16.33 miles / hour
Weight: 157 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 65° F, Windy, Humid, Partly Cloudy
Notes: Took Brown Station to HH, to Route Z and back. It was pretty windy on the way out. First 10 miles in 40 minutes (15 mph avg) and back in 33 minutes (18 mph avg). Good ride and I really need to get a mirror to see if anyone is behind me. I kept hearing cars that weren't there.

Date: 5/25/2008 7:20 AM
Type: Easy
Course: Brown Station - Out and Back
Distance: 16 miles
Duration: 1:05:13
Speed: 14.72 miles / hour
Weight: 157 lb
Misc: Quality: 6/10, Effort: 6/10
Weather: 70° F, Overcast, Windy, Humid
Notes: The plan was to ride at least 20 miles going out to Cosmo Park and back. At 4 miles, I had a flat on the front tire. This is the first time I have had a flat on the road. I've had flats before but before I started out riding. I had it changed in less than 10 min but struggled getting air into it with the crappy pump. I thought I had put a CO2 pump kit in my tool kit that I bought last year to replace this pump but had not. I managed to get about 30 lbs in the tire with crappy pump. It needed 100 lbs, but was able to ride home no problem and pump it up. I put in new tube and the CO2 kit in my tool kit. I hadn't even taken the CO2 kit out of the package.

I went back out and decided to only go 16 miles since I had wasted so much time with the tire and I wanted to have time to run. It was so humid on this ride that I actually felt sweaty even though I didn't ride too fast most of the time.

Date: 5/25/2008 9:30 AM
Type: Easy
Course: Boatman Hill - Oakland Gravel
Distance: 4 miles
Duration: 31:04
Pace: 7:46 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 157 lb
Misc: Quality: 7/10, Effort: 4/10
Weather: 75° F, Windy, Humid, Partly Cloudy
Notes: This is the best run I have had all week. I was able to run up hills without too much problem. Calf felt a few twinges but not bad at all. I was drenched due to the high humidity after this run. I'm very happy considering this was right after the bike ride and it was so humid.

m1 - 7:54
m2 - 7:26
m3 - 7:47
m4 - 7:55

YAY!

Date: 5/25/2008 2:15 PM
Type: Easy
Course: Well Aware 5K
Distance: 3.1 miles
Duration: 25:24
Pace: 8:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 157 lb
Misc: Quality: 7/10, Effort: 2/10
Weather: 87° F, Humid, Partly Cloudy
Notes: Ran the WellAware course at Stepen's Park with Hugh, Bruno, Rusty, Dan, Copper, and Tanner. Lots of people and several dogs at the park today. We stopped 3 times to let the dogs in the water. Dogs ran really well for the heat. By the time we finished my eyes were burning from salty sweat so badly I could hardly keep them open. We sat in the shade for awhile to cool off and let dogs drink. Dogs and humans had a good time.

m1 - 7:58
m2 - 8:29
m3 - 8:07
0.1 - 0:49

Running: 17.6 - 2:30:10

Bike: 47.5 mi - 3:13:01

Weights: 1:45 min (3 workouts)

MTD Running: 188.6 mi

YTD Running: 1220.1 mi

June 1-Jeff Shikles 8K
June 7- Sedalia Spring Into Summer Duathlon (2 mi run/12.3 mi bike/2 mi run)
September 1-Heart of America Marathon
October 5-Twin Cities Marathon