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
Hey, it's good to take it easy when something hurts! You've had an amazing spring of running, body just needs to relax and get prepped for the fall!!
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