August
29
Posted on 29-08-2007
Filed Under (Training) by Brian

Well, I’m back in the saddle….or rather back out of the saddle, considering all the time I’ve been spending on the stationary bike. I was nervous this morning before my workout:

Planned workout

10 minutes warmup on the stationary bike

2 miles running

5 minutes cool down

Actual workout

10 minutes warmup on stationary bike

2 miles running at 8:50 pace

.25 miles cool down

I ran the first mile at 9:14. I felt good, so i upped the speed for the second mile. I thought I might have felt a little pressure on the outside bottom of my foot, but I’ve been so paranoid about it lately that I may have just been over thinking of it. In any case, I didn’t really feel anything for the rest of the day afterwards. I’m not completely sold that I’m 100% healed but today was a very positive step in the right direction. I’ll take another 2 days off from running and try 6 miles on Saturday.

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August
28
Posted on 28-08-2007
Filed Under (Training) by Brian

I hit the stationary bike today. I rode for 40 minutes, which was toned down from last week’s ride. In theory, I’m tapering down to a 10 K run a week from Sunday. It just doesn’t seem much like tapering since I haven’t been running at all. As I said yesterday, I’m not feeling any pain in my foot right now. Last night, I ran my finger back and forth over the arch of my foot and didn’t feel anything abnormal. So, I’m going to try for 2 miles on the treadmill tomorrow to see how things shake out.

Todays workout

10 minutes warmup on stationary bike

40 minutes on stationary bike at level 7

5 minutes cool down

total distance: 17.5 miles

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August
27
Posted on 27-08-2007
Filed Under (Training) by Brian

I had originally intended to run a mile today just to see how the foot is doing. I’m walking normally and don’t feel any kind of pain, but last night when I sat on the bed, and rubbed my finger along the arch of my left foot, I could still feel a little bit of inflammation. I decided to avoid the treadmill again today.

I wasn’t a total slacker, though. I hit the gym for some long overdue lower body strength training:

10 mins warmup on stationary bike

2 sets single leg extensions

2 sets hamstring curls

2 sets adductor

2 sets abductor

2 sets standing calf raises

2 sets toe raises

3 sets olbique/abdominal curls

1 60 sec plank

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August
22
Posted on 22-08-2007
Filed Under (Injury) by Brian

I’ve been taking it easy lately because of Plantar fasciitis in my left foot.  It’s feeling better, but I’m taking the whole week off from running so as not to reinjure it.  In the meantime, I’ve added a few new stretches and exercises to my routine in order to better prepare my legs for the stresses of the marathon training.  Here’s a little video I found about treatment for Plantar Faciitis:

Todays workout

10 minutes warmup on stationary bike

2 sets Hammer Strength decline press

2 sets Hammer Strength wide grip press

2 sets Pec Fly

2 sets Lat Pulldown

2 sets dumbbell shrugs

2 sets tricep extensions

2 sets inclined bicep curl

1 set toe raises

2 sets oblique curls

1 set abdominal curls

1 60 second plank

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August
21
Posted on 21-08-2007
Filed Under (Training) by Brian

Yesterday, my motivation was gone, so I took a hot bath, did some foot exercises and went to work.  Today, I hit the bike again.  The bike always seems to make my foto feel better.  When I wake up in the morning, my ankle always seems a little stiff.  Rising the bike works the stiffness out of the joint without the damaging impact of the run.

It’s hard to hold myself back from running, but I know I have to do it now, or risk screwing up my actual marathon training.  My foot feels better everyday and I’m walking without a limp now.  I’ve been massaging it every night and stetching my calves multiple times per day in additon to some foot and ankle exercises that a physical therapist showed me back in my volleyball days.

I won’t even be putting in a mile run this week, as much as I want to.  I’ll see how I’m doing over the weekend.

Planned workout

10 minutes warmup on stationary bike

45 minutes at level 7 on stationary bike

 5 minutes cool own

Actual workout

5 minutes warmup

45 minutes at level 7 (17 miles)

5 minutes cool down

total distance: 19 miles

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August
18
Posted on 18-08-2007
Filed Under (Training) by Brian

This has definately been the worst week since I started training for the marathon.  With the excrutiating pain I felt in my foot, I took the rest of the week off from running.  I even skipped out of my upper body workout on Friday for no other reason than I didn’t feel like it.

 It was with a hopeful feeling that I woke up this morning for my 8 mile run.  I managed to naturally wake up at 5:50 am.  Knowing this would be a fabulous time to go out and run, I struggled to convince myself to get out of bed.  By 6:15, I had managed to roll out.  I was out of the house at 6:30.  My Garmin picked up the satellites and I was off and walking my 1 mile warmup.

My warmup walk is rather uneventful.  I can feel some soreness in my left foot still, but nothing I’d consider painful.  I hit 1 mile, reset my Garmin and start jogging.  The sun isn’t yet up, but it’s rising quickly and the temperature actually feels cool.  It’s a dramatic change from last week’s steamer.  I jog slightly downhill, keeping track of my pace.  I’m conscious of not starting too quickly as I did last week.  I comfortably pass the 1 mile mark in 10:20.

Seeing that I’m below my target pace, I allow myself to speed up a little.  I cross a bridge and I’ve reached a popular jogging area.  There are many walkers, cyclists and other runners.  I’m running toward Tampa Bay and the sun is rising over the water.  It’s a serene and tranquil scene.  I’ve reached a pretty good rhythm and I’m passing the walkers.  Never a believer in passing anyone slowly, I tend to speed up when I pass the walkers and I have to constantly remind myself to slow down.  I also tend to speed up when other runners are running toward me.  I guess subconsciously I feel more “studly” that way.

So far, the temperature is great.  I pass the 2 mile mark and I’m cruising along comfortably.  Though it’s not as necessary today as it was last week, I have planned a stop at a drinking fountain.  I reach it at the 2.75 mile mark and stop for a quick drink.  I immediately start jogging again.  I’m on a path in a park and running right along the water’s edge.  The early morning breeze is cool and I set my sites on reaching the 5 mile mark before taking a walk break.

I pass the 3 mile mark, round a corner and I’m back on the sidewalk, heading toward the bridge.  Again, I have to constantly remind myself to slow down.  By the time I reach the bridge, I’ve already taken back all the time I lost at the drinking fountain.  I pass the 4 mile mark in 39:55.  I’m starting to feel a little tired, but I’m confident I can make the 5 mile mark.  I’m now in a neighborhood with old, large trees.  The sun is still low in the sky and the air is cool.

I reach the 5 mile mark and slow to a walk.  Within a few steps, the pain in my foot is back.  I’m starting to question to wisdom of stopping to walk when I wasn’t feeling any pain in my foot at all while running.  I gut out a quarter mile walk and then start jogging again.  I can feel pressure in my foot, but it’s not painful.  I reach the 6 mile mark in just over 61 minutes and start walking.  The pain is back.

I walk another quarter mile, clenching my fist in pain at times.  I start running again and the pain dissapates.  I’m running over cobblestones now, which isn’t helping with the foot problem.  My feet are landing at weird angles and this seems to further stress my foot.  I reach the 7 mile mark in 1 hour, 12 minutes.  I feel absolutely fantastic, other than the fact that my left foot is killing me.  After walking another quarter mile, I start running again.  My pace is pretty fast and I cross the 8 mile mark in 1:23:13.

 Planned workout

1 mile warmup

8 miles at 10:02 pace

1 mile cooldown

Actual workout

1 mile warmup

8 miles at 10:24 pace

1.1 mile cool down

The mile cooldown really sucked.  Walking with my foot feeling like that was very painful.  I did finally make it home, though.  I stretched, took and ice bath, ate some breakfast then napped for about an hour.

8 weeks down, 21 to go.

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August
16
Posted on 16-08-2007
Filed Under (Training) by Brian

I took yesterday off, mostly because I forgot to shave the night before, so I needed to shower and shave at home.  This morning, my foot was still a little sore so I hit the bike again.  I should be able to get an upper body strength workout in tomorrow and given the daily improvement in my foot, I’d say I’m probable for an 8 mile run on Saturday.

Planned workout

10 minutes warmup

30 mins on stationary bike at level 7

5 minutes cool down

Actual workout

10 minutes warmup

30 minutes on stationary bike at level 7

5 minutes cool down

Total distance: 14 miles.

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August
14
Posted on 14-08-2007
Filed Under (Training) by Brian

The foot hurt still this morning, but it wasn’t too big of a deal since I had a cycling session scheduled.

Planned workout

10 mins warmup on stationary bike

45 minutes on stationary bike at level 7

5 minutes cool down

Actual workout

10 minutes warmup

45 minutes at level 7

5 minutes cool down

Total distance: 20 miles.

I rode 17 miles in 45 minutes.  I was pretty happy with the distance, and the workout did not affect my foot at all.  Upon returning to the locker, however, I did discover that I had some chafing issues in my nether regions.  It may be time to invest in some bodyglide.

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August
13
Posted on 13-08-2007
Filed Under (Injury) by Brian

I woke up this morning with some pain on the bottom of my left foot.  It was odd because I didn’t step on anything and Sunday was a pretty light day.  I did some light yard work, then pretty much sat around watching TV and playing poker all day.  In my mind, it was the perfect rest day following Saturday’s 10 miler

I hit the treadmill for an interval workout and the pain didn’t really bother me all that much until I got to my cooldown.  Then, it was excrutiating.  I had to cut my cooldown to a quarter mile.  I stretched as normal, showered and got dressed.  Walking to the car, the pain was not too bad, but as I went about walking short 10-15 foot distances at work, it kept getting worse and worse. 

It feels like its probably Plantar Fasciitis.  Pressing on the inflamed area does not intensify the pain at all.  In fact, a brief massage temporarily relieves the pain to some extent.  I’ve got a cycling workout tomorrow, so that shouldn’t be a problem.  Then, I’ll re-evaluate myself to see if Wednesday’s 5 mile tempo run is feasible. 

Planned workout

1 mile warmup 

1600 m at 8:57 pace, 400 m RI

1200 m at 8:47 pace, 400 m RI

800 m at 8:42 pace, 400 m RI

400 m at 8:32 pace

1 mile cooldown

Actual workout

1 mile warmup

1600 m at 8:57 pace, 400 m RI

1200 m at 8:47 pace, 400 m RI

800 m at 8:42 pace, 400 m RI

400 m at 8:32 pace

400 m cool down

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August
11
Posted on 11-08-2007
Filed Under (Training) by Brian

Since my run in North Miami Beach went so well two weeks ago, I decided to just head out the door and start my warmup.  The route I followed runs through a shaded neighborhood, a downtown park, up and down the St. Petersburg Pier, and ends near the downtown airport.

 I managed to get out of bed at about 7:15.  I was out the door at 7:45.  I finished my 1 mile warmup at 8:02.

 I start running and feel pretty good.  I’m running mostly downhill, cruising past homes and other people walking on the sidewalk.  I make a right turn and head into a shaded neighborhood.  I run through the twisting streets and jog across a bridge.  Making a left, I run along the water to a waterfront park.  I pass the two mile mark in about 19 minutes.  I’m getting tired as I run past a group of cyclists.  I jog through the park, trying to get to at least the 5K mark.  I make 3 miles and take a walk break.

After a quarter mile of walking, I start running again, with the goal of making the 5 mile point.  I make it another quarter mile before walking again.  I’m on the St. Petersburg Pier now.  I reach the end and start back down the other side.  I start running again.  This time, I make it three quarters of a mile, stopping at a fountain commemorating the 10 mile record set in 1997.   I dip my hat in the fountain and dump some water over my head.

I start running again, cross the street and run alongside the airport, finally reaching the halfway mark.  I turn and walk back to the fountain.  I dip my hat once again, then run my way to the 6 mile mark before walking again.  Back on the pier, I walk another quarter mile before jogging again.  This time, I make it to the 7 mile mark, but I’m spent.  I’ve dumped two hats full of water over my head, but I’ve yet to have anything to drink.  I thought there would be more drinking fountains in the park.  I walk for about a half mile and find a drinking fountain in the park.  It’s enough to rehydrate me a little, but my hands are pretty swollen and red.

I start running again at 7.5 miles.  I run to the 8 mile mark and walk again.  My plan is to do half mile repeats.  The run has turned into an interval workout….a very slow interval workout.  At 8.5 miles, I start running again and reach the 9 mile mark, back in the neighborhood.  The shade is very welcome.  I reach 9.5 miles and jog the rest of the way.  When I hit 10 miles, I’m barely able to walk straight.  I pull off my sweat soaked shirt and drape it over my head as I walk the mile back home.

 Planned workout

1 mile warmup

10 miles at 10:02 pace

1 mile cool down

Actual workout

1 mile warmup

10 miles at 12:44 pace

1 mile cooldown

The pace really sucked today.  After the great run I had two weeks ago, I was hoping to make it at least 5 miles before having to walk.  Still, I’m glad I finished the full 10 miles.  It will only make me stronger for next week.  I won’t have to run 10 miles again for another 7 weeks, when I’ll be well into the actual marathon plan.  Hopefully it will go better next time.

7 weeks down, 22 to go.

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