August 25th,  Friday

Liberty cross country runners;

-Copy it and print it now.

-Tape it into your log.

-Make it your screen saver.

-Live it!

August 23rd, Wednesday

Breathing, coaching, rehabing and trying not to whine

Last night I attended a 2-mile meet at Raritan high school with the Jackson Liberty cross country boys. We had 15 competitors and many positive results. It looks like our top five can become a strong cross country team in the next few months if they continue to work hard.

During the meet I jogged one complete mile and spent the rest of the night running back and forth across the field from the start to the 200 meter mark. It was probably the most work I’ve done with Orthotics on. Afterwards my left foot got that bruised feeling again on the heel. After PT this morning it seems a little better. So I’m trying to figure out what that is all about.  Today will be a non-impact day. Biking and swimming are on the agenda.

Jason’s Run is scheduled for this Sunday, the 27th, in Hillsborough . It is pretty clear that I am not ready to run 3.1 miles at this time. My original plan was to keep training through the summer after my races in Alabama and run a quick time at Jason’s Run.  That idea has evaporated because of nagging injuries and a dramatic lack of training this summer. Humbug!

Stats are all pretty stable right now.

August 21, Monday

After 3 days of modest runs (10 minute segments) wearing my new orthotics,  there are mixed results.  I have experienced no discomfort or pain in my right Achilles tendon. That would be a dramatically  positive  result. But the response from my left plantar fascia  has been less than positive.   After my workout  last night I had a feeling like a bruise on my left instep. It has lessened this morning and was not terribly sensitive during physical therapy today when my therapist massaged the area.  As I rest on the couch right now, both of my feet are experiencing mild burning sensations. It must be that I am still becoming accustomed to the pressure from the orthotics on my feet.  I think a few minutes of stretching will help.

Sunday’s workout @ clubhouse –  10 bike, 10 elliptical, 10 run on treadmill,  10 water run + wright’s

Stats –

I-Mad = 2

I-Mid = 5 ?

a.m.HR =54BPM

Weight = #153

Sleep = 6 hours.   Need a nap!  I have not yet totally adjusted my night-time schedule to the fact that I am waking up earlier for rehab appointments at 8 a.m. The result is I’m getting more like 6 hours sleep per night then my usual 9 or 10 for the last 3 weeks.

August 18th,  Friday

“Journey of a thousand li starts beneath one’s feet.”    Lao-zi

Yesterday,  after a later day PT session and a discussion with my therapist, I ran for five minutes.  The results were positive with no discomfort at all during the five minutes of running. There are a number of factors and forces involved in this result. First is the fact that I have not run for over a month engaging in only non-footstriking activities. Second, I’ve been doing some serious therapy for 3 weeks focusing mainly on lower leg and foot strengthening and flexibility exercises.  Third, I am now wearing my new orthotics full-time. During the running the orthotics were prominent in my consciousness. I would not say they were hurting my feet but noticeably impacting each strike.  So at an early morning PT session today the analysis of my Achilles tendon discomfort was also positive. Rebecca does a deep massage of the tendon after each session, and it is usually quite painful. This morning it was decidedly less painful than usual. These are all positive signs that I’m making progress. ? The plan is to incorporate 5 minutes of running into each training session over the next week and monitor the effects.

I have also been trying to focus on getting this blog back on track. These weeks of not running and the lack of any  short-term goal  for my training have made it less exciting and interesting for me to blog.  I have grown quite bored of writing about my injuries as I’m sure my faithful followers have.  I pledge to you and myself to be more consistent and more interesting going forward.

August 15th and 16th

Tuesday and Wednesday

SUMMER BLUES

The last two days have seen a return to some good work at the weight room and pool.  Tuesday I even added 15 minutes on the elliptical machine. Other work with weights, bike, swimming and water running.

Orthotics continue to feel ok, up to about 5 hours a day now.  Completed 15 minutes on the elliptical yesterday with no discomfort during exercise.  But Achilles tendon still is tender to the touch.  No less tender after 6 weeks of no running.  Quite disappointing.  But I can swim and bike and lift and pump in the pool.

Continuing physical therapy 3 times a week.

Cross-country practice at Liberty is going pretty well.  The boys all say they are keeping up with their logs.

Stats –

I-Mad and I-Mid = 4

Sleep = good

Weight = stable

a.m.HR = 54BPM

August 11, Friday

Now I am sitting in the office waiting room of the Rothman Institute in Manahawkin. Today I am picking up my Orthopedics that have been designed for my feet my Dr. Schick (Faith). Doctor Faith  is very confident that they will prevent reoccurrence  of my nagging foot injuries, both Achilles tendonitis and plantar  fasciitis.  After 2 weeks of therapy I’m beginning to see some improvement did both of these items. I am tempted to run a little bit at Ocean County Park tomorrow during cross-country practice.  But I should stay true to my pledge to resist running until my Achilles tendon is totally pain free.

I will update and finish this post after I am fitted with my new Orthotics.

I am now walking with my new Orthotics. Doc says I should only wear for one hour for the first day and had an hour everyday for a week. I am pleasantly surprised that they are not hard and rough on my feet. They are comfortable and seem to be very supportive. The InStep on the right is higher than on the left which the doctor says is to balance my foot strike. I was not aware that I needed to be balanced, but we will see how that works. She said if the InStep is too high it can be adjusted. I have an appointment to return in three weeks for an evaluation. So, continuing the physical therapy, getting used to orthotics  and trying to stay somewhat fit in the pool, I will give to the end of August for this to play out.

August 8th,  Tuesday

Another well-attended (12 guys) summer workout for the Liberty cross country boys tonight.  Top guys ran over 9 miles in a solid 60 minutes. The coaches sense, and I think the boys sense also, that this can be the best Jackson Liberty cross-country team in quite a while.

Dylan Stinner defended his title in the “Cutest Towel ” competition tonight with a possibly even more adorable towel than last week.   Note the three, yes three, fairy princesses!

Gonna be tough to beat.  Dylan is on fire!

August 6th & 7th

Sunday–

Returned to training mode today despite continued sore Achilles tendon. My body was feeling sore and tired and grumpy from lack of running replaced by a foreign set of exercises in PT.  It felt good to get back to work. Clocked 40 minutes in the weight room, and swimming, and running in the pool.   Finished up with 20 minutes in the hot whirlpool.      Not training can not be an option!

Monday –

“Rainy days and Mondays” will never get me down. ?????

Started out on this wet Monday with one hour of physical therapy. Then I spent an hour at the clubhouse lifting, swimming, biking and water running. I am pleasantly fatigued. Also added 20 minutes in the hot whirlpool. This was another day I was determined and happy to get in some good work.

Stats –

I-Mad and I-Mid  = 4/5. Not improving much.?

a.m.HR = 54BPM

SLEEP =11 hours on Saturday. !?

Weight = #152. holding steady

Workout = 2 days of solid cross training ???

 August 5th, Saturday

Another good workout this morning  for the Jackson Liberty boys cross-country team at the trails of Allaire State Park.  The guys say they are maintaining the logs, and the turnout for practices has been best I’ve seen in my time at Liberty.

Below are pictures of the guys from running strides in ‘Beautiful form‘ after a long run on  the trails.

Very Pretty!

My status is stable, doing PT and lots of exercises, not running yet.

August 4th, Friday

Another day of PT and a long walk on a beautiful summer night.  Today marks the second day that I sm off the anti-inflammatory pills. Yesterday both of my feet were a bit more achy than in recent days, but all felt better after an hour of PT this morning. I need a day of pool  work to burn some pent-up energy.

Stats –

I-Mad= 3.5

I-Mid = 3

For new readers; I-Mad and I-Mid  are my indexes to keep track of the level of morning discomfort in both my InStep and Achilles tendon.  (0 = no pain.  10 = unbearable.)  This is measured during the first few steps getting out. of bed.

a.m.HR = 54BPM

Weight = #152

Sleep = Averaging 7 hours

Workout = PT + 2 mile walk