21 April 2010

Off for the rest of the month

Last Friday was the visit to the doctor. He doesn't think it is a stress fracture. This is the good news. He does think there is soft tissue damage and I've been told no impact for two weeks. This is the bad news.

I will miss the Trail Half Marathon. I told the race organizer today and this will allow another runner to participate and the field was full. I will start slowly on the 3rd of May and work into training gradually. I will continue with the low heart rate training I was doing before. I will still participate in the Bolder Boulder, but I may drop back to the slower group of Military participants. Depending on how recovery and training go, I will evaluate which race (if any) I run as part of the Dexter - Ann Arbor Run. I'm currently signed-up for the half; however, there is a fairly quick required pace. I did better than that in September, but we will see if I can sustain the needed pace by the time of the expo.

My next goal race remains the USAF Marathon this September. Assuming no injury, I have every confidence in finishing that race under the seven hour cut-off.

06 April 2010

Too Much Time Off!

Duration = 30:07
Distance = 1.83
Calories = 184
Max HR = 140
Avg HR = 121
Running Index = 44
Max Cadence = 95
Avg Cadence = 79

Tuesday: sorta-long session
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Session did not go as planned. I had already decided to repeat last week's plan, but now I figure I need to make a few other changes.

OK, four days off was too much. My left leg was stiff and, part way through the second mile,
I got a few twinges in my right knee. I dropped to a walk and only got one more twinge, then a mostly happy right knee. I still have some lingering soreness and stiffness in my right foot which may be contributing to my other issues. However, the right foot is improving, if slowly.

I plan to do a walk/run sequence. This has worked for me before. I will also walk a bit at work during lunch. I will adjust as needed if improvements cease or significantly slow.

01 April 2010

Bataan Recovery Week 1 - Thursday

Duration = 1:00:14
Distance = 4.10
Calories = 433
Max HR = 141
Avg HR = 132
Running Index = 46
Max Cadence = 99
Avg Cadence = 87

Thursday: sorta-long session
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 5.0, finish 4.2)
Cool-down: 1:00 each 4.0, 3.5, 3.0, 2.5, 2.0

Overall, I seem to be recovering well. I have a couple of niggles (and they are more questions at this point). Tomorrow is a rest day. I'll probably spend part of it doing the first significant yard work of the new year.

Lap    Time    Lap Time  Max Avg Min Dist  min/mile
A 1. 0:14:43.3 0:14:43.3 141 121 77 1.001 14:42
A 2. 0:28:49.9 0:14:06.6 139 135 129 1.005 14:02
A 3. 0:43:22.3 0:14:32.4 140 136 129 1.005 14:27
A 4. 0:58:05.4 0:14:43.1 140 136 123 1.001 14:42
1. 1:00:14.4 1:00:14.4 141 132 77 4.100 14:40