November 13th,  Monday

Easy breezy ride.

Liking the Garmin transfers!

November 12th,  Sunday

Happy to say I had a three mile run late this afternoon in a brisk 46*.  So I decided to try to hook my Garmin data to this blog to tell the story.  This is a stretch for the technologically challenged.

Well, it wouldn’t upload to this blog so you are stuck with  my words.  With 6 lb of clothing on (I weighed it.) I ran 3 miles increasing speed as I went along.  Basically I ran 13:26, 12:36, 11:36—-37:46 total.  It felt good and there were no foot of lower leg issues. I have been running with my regular shoes with no orthotic inserts. Basically abandoned all confidence in Orthotics.  The only outcome I had from using these products, whether they were the hard ones from Rothman Clinic or the softer ones  from the foot clinic in Howell, was pain!   I am continuing the rehab workout that I believe has strengthened and made by lower legs and feet more flexible.

Stats –

I-Mad and I-Mid = 2

a.m.HR =54BPM

Weight =#154

Sleep = 9 hours

Workout = 3 miles and rehab

November 8th,  Wednesday

On a bitter, damp, 45-degree afternoon in early November I was able to run two and a half miles in 30 minutes on the cinder track in Freehold. Now 12 minute mile pace does not indicate a high level of fitness for me. But this is the longest and farthest I have run in many weeks. Plus it represents a full week of running with no negative outcomes. I managed to complete two and a half miles with no negative effects on my lower legs or feet That is very encouraging. I actually felt like I could have gone further and was tempted, but I am determined to make my return deliberate and avoid recurring injuries. I proceeded the run with 30 minutes of the exercise program that I did during rehab. I like the attention that this program gives to lower leg and foot strength, core strength and improved balance.

It was interesting as I was driving home I I had the sensation that I wished it was tomorrow already so that I could do another workout. That is a unique phenomenon.  I can feel the enthusiasm returning manifested by the math I do in my head while running. I am already compiling times and distances for workouts and counting days and weeks to targeted races.  When I do mental math while running the time passes much more quickly and I think I also push the pace a little in those instances. I guess that makes it a benefit for the brain as well as the body.

Stats- Stable

November 6th, Monday

For the last 6 days I have been running pretty steadily. Each day I have increased the time and distance covered slightly. Today I ran 23 minutes and 1 and 3/4 miles including 2 x  100 stride pickups. My feet are responding well. My short-term goal is to get to 30 minutes running and stay there until I can run 3 miles in 30 minutes.  At that point I will reevaluate and set new goals. Hopefully I can continue to add time and distance without having any negative effects on my feet. So far everything feels pretty good. I will continue to supplement my running with swimming and biking . Plus I am also continuing to use my rehab workout to strengthen my lower legs and core.

The cross-country season ended on a bit of a download at the Sectionals as the boys failed to qualify. A number of unfortunate situations led to disappointing end to a very promising season. Jackson Liberty cross-country does have a strong team returning next year.

Stats-

I-Mad and I-Mid =1

a.m.HR =56BPM

Sleep =9 hours

Weight = #154

WORKOUT = 1.75 miles in 23 minutes with 2 x 100 stride pickups on grass

November 3rd,  Friday

Killer Bees ran a final 1600m trial today searching for a new PR.

RESULTS – All freshmen

         09/08/ 2017  –    11/03/2017

A-           7:26                  6:24          -62 seconds

B-           7:02                  5:41           -82 seconds

C-           6:52                  5:45           -67 seconds

D-           8:12                  6:35          -97 seconds

E-           7:26                  6:42          -44 seconds

Sectionals tomorrow!!!

Stats –

I-Mad and I-Mid = 1/2.       Still good!😊

Weight = #155

a.m.HR = 54BPM

SLEEP = 9 HOURS

WORKOUT –  Ran an 11:00 mile on track today and completed whole rehab program at home,  plus ice rolling and golf ball pressure.

November 1st, Wednesday

Today I spent 3 hours at Ocean County Park chasing around the Killer Bees as they ran in a freshman/ JV meet. All Killer Bees ran a personal best today and it was a great finish to the season. We will have one final 1600m time trial on Friday on the Jackson Liberty High School track.

This marks the third day in a row that I have been running.  Both my feet feel very good. There is no soreness in my Achilles or my plantar fascia. I have been rolling with an iced plastic soda container in my newly invented rolling device that keeps the bottle from squirting around, pictured above. I also use the golf ball for more intense specific rolling. Both seem to be helping to keep my feet from experiencing any difficulties. I may have to monetize this new invention.

Cross country season ends on Saturday which means I can get back to regular swimming , cycling, weight training and running in a sustained routine. I also plan to continue the rehab workout that the physical therapist designed.  I believe that routine will help me to maintain core balance which is an essential component of staying healthy as the years fly by.

Stats –

I-Mad and I-Mid = 1😊😊

Sleep =10 hours  😊😊

a.m.RH = 54BPM

Weight = #154

WORKOUT =  3 hours,walking, chasing with 10 minute sustained jog

October 30th,  Monday

Feeling better, not 100%  but on right track.  Actually I jogged 10 minutes on the track with no foot soreness.   One possible positive outcome of this week-long bout with illness could be the forced opportunity to totally rest my feet.  The effect seems to be that my foot issues have resolved.  I intend to make a very deliberate return to running in the next months with interludes of biking and swimming to avoid overuse.

Stats-

I-Mad and I-Mid –  1😊😊

Sleep – 7.5 hours

Weight – #154

a.m.HR – 54BPM

WORKOUT – 10 MINUTES  JOG.

October 26th,  Thursday

This has been a total week of resting and trying to recover from a sinus infection has knocked me for a loop. I thought I was recovering on Monday but haven’t been back to practice or out of the house since Monday night. Still having a hard time sleeping but getting a little better. I think I will recover in a few days, but it has taken its toll.

October 22nd,  Sunday

I have been struggling with a brutal sinus infection since Thursday.  I’ve gotten no exercise at all and barely making it through the night because I can’t breath or sleep.  Now, on Sunday afternoon I’m beginning to get a little relief. Not out of the woods yet and hoping to get a good night’s sleep to rebuild my strength. I’m constantly amazed that how a sinus infection can blow up my entire body.