A good session of alternative training at clubhouse tonight. Biking and light lifting in exercise room, 20 minute swim and 20 minute water running in pool. A total of 65 minutes.
I-Mad =0
I-Mid = 5. ?
A.m.HR =54BPM
Weight = #156
Sleep = 8 hours
Workout = 65 minutes at club
This plus70Runner is feeling a little antsy these days because of the slow pace at which my foot is healing. This is clearly not a serious problem, but it is preventing me from doing any serious work. I was in very good shape two weeks ago when I ran the St. Augustine Lighthouse 5K in My Best Time Ever. I was anxious to get back to New Jersey with my goals having been accomplished to be in good aerobic shape and injury-free. Well I think I’m still in pretty good aerobic shape, but this injury is nagging me. I was planning to begin doing speed work in April and May in order to run a competitive time at the Senior Nationals. Speed work, and in fact any work, is on hold for a few more days until I get the foot issue under control. So I will be doing work that does not involve impact or pushing go off my left foot. I can bike and swim and run in the water. ???
Saturday- Spent 7 hours on my feet today at the Raider relays. I don’t think it helped my foot very much.
Sunday – Today I ran a very slow 2 miles in about 30 minutes at the cinder track. . My foot was hurting during the entire run. It never got better. This is what makes me believe I do not have plantar fasciitis, because if I did, the discomfort would slowly disappear as I got warmed up. Have to stay with the concept that I have a strained muscle in my foot.
Monday-Today was an indoor day at the clubhouse riding the bike, swimming and running in the deep water, no impact or push off. (I hour of work)
STATS – STABLE
Foot healing: rode bike for 32 minutes today. 5 miles. First time on bike in a few months. New goal is to start running on Sunday. Saturday will be a long day on feet at Raider Relays. Trying to stay positive and focused.
With nothing to report but an aching sore foot and no running, I have not had anything to write about for the last 5 days. We did spend two of those days driving home from Florida. So it is back in Jackson now trying to treat an aching foot. I did reconnect with the coaches from Jackson boys track team. Tomorrow I will be helping the coaches at an inter-squad meet. I am contemplating a bicycle ride early tomorrow if the weather is good.
I-Mad = 0?
a.m.HR = Steady
Weight = #158?
I-MId = 4/5?
SLEEP = 11 hours ?
Workout = Nada for a whole week……??
Feeling down but exercising an abundance of caution, I have refrained from running and concentrated on swimming. The weather is ideal; upper sixties, blue skies and the pool is a comfortable 78*. The foot is feeling better each day. This is an unfortunate way to conclude this eight week stay in St. Augustine. But I had vowed to return to Jersey injury free and with increased fitness. I think I can still accomplish both of those things.
Leaving in three days.?
I-Mad = 0
a.m.HR = 50BPM. Rather low
Weight = #158 ? ?? Way too high from lack of work..
I- MI’d = 3/4 -Getting better
Sleep = 10 hours. OK
Workout = 40 minutes in the pool
Looks like a holding pattern for a few days.
Still nursing a sore foot I took a day off on Saturday and ran three and a half uncomfortable, slow miles on Sunday. I don’t see any progress with this sequence. So, I am going to have to take a couple of days off to see if I can rid myself of this aching foot. During this Hiatus I am still confused about whether to be using heat or ice to treat this injury. I am pretty sure this is a strained muscle as I had a few months ago. My foot does not hurt on impact while running. But each time I push off of my left foot I get a mild to medium level pain in the instep. Now, I could keep running on this because it doesn’t hurt badly. But I’m pretty sure that if I keep running it will get worse and worse.
I will have to keep reminding myself of the advice I read in a recent article. The author explained that muscle and aerobic fitness develop much more quickly than the skeletal system can adapt.
I had thought about purchasing a bike when I arrived in Florida seven weeks ago. But I figured running would be better for my conditioning than riding a bike: so I did not. I could really use it right now. But with only six days to go until we head home, it doesn’t seem to make a lot of sense to buy it now. I guess I’ll just try to swim in the pool for a few days and see how quickly my foot responds to no running.
Stats are pretty steady and unremarkable.
I-Mad = 0?
a.m.HR = 54BPM
Sleep = 8 hours
Weight = #154.5
I-Mid = 5 ?
After a very nice lunch in Old Town with Kristen and Arlene, came home and had a nap. Feeling frustrated about consistent soreness to my left foot, I decided to go out for a while under a new plan. That plan was to do 10 minute warm-up, 10 minutes of work, and 10 minutes cool down. The idea was that only 30 minutes of work may not put undue pressure sore foot. There was moderate pain in my left InStep for the entire 30 minutes. Clearly there is something going on in that foot. But I did manage to do 10 x 30-second pickups going off every minute during the middle stage. That was good and seemed to get my heart rate up pretty high. I was breathing pretty heavily for those 10 minutes. These pickups today were not very quick, just a solid stride (short). I was happy to get that much work in today. I will see what effect it has on for my foot tomorrow.
I-Mad = 0. The Achilles tendons are fine period no pain or soreness at all. I need a new indicator two measure my instep soreness level. I guess it has to be I-Mid, (Index of Morning Instep Discomfort )
I-Mid = 6 today
Sleep = 6 hours. Not good last few days. Not getting to bed early enough.
a.m.HR = 54 BPM
WEIGHT = #154
WORKOUT = ABOVE
Foot still sore. Heat, stretch, ibuprofen. Several online sites like Runner’s World say ice and stretch, but I do not understand that concept. Ice contracts: heat expands. So I have chosen to do heat and stretch because it seems to me that the goal is to elongate, stretch the area. Therefore I have not opted for ice. Hope to get some work in tomorrow.
Sidelined today because of nagging soreness in arch of left foot again. This is similar to pain I suffered last spring after my 5K race in Freehold. It’s not as severe, but I am exercising an abundance of caution by taking the day off.