121229

My weight was 169. I had a great nights sleep. My heel isn't hurting this morning. This is a very good thing. I am on day 2 or 3, or possibly more of bowel issues. I must have picked up some gluten over the holidays.
I'm working on a year in review. I have tried this in the past with no success. Maybe I'll complete it this year.
AM workout - PF rehab exercises. Pre-run: squats, reverse and lateral lunges, calf stretch and leg swings. 6 mile run with the ridge runners. Mostly pain free.

121228

I woke much too early this morning. My weight was 170.
My heel pain is no better and will prevent me from running today. From what I read the treatment for spurs is the same as for PF. I'm giving myself a few more weeks before I break down and see a doctor.
AM workout - pushups (30), ankle inversion and eversion, tennis ball, toe crunches and stretch.
Noon workout - warm up: squats, lateral and reverse lunge, pushups (60), clams and stretching.
20 minutes elliptical. 15 minutes strength - balance disk, ankle DF, leg press, pull downs, shoulder press and seated row. 10 minutes bike.
It was a good workout, my foot doesn't hurt nearly as bad as it did this morning.
PM workout - PF circuit.

121227

My weight this morning was 172. Oops, that's a lot of holiday weight. I haven't ran since last Friday. AM workout - 40 push ups and yoga.
Noon workout - Warm up: squats, lateral and reverse lunge, leg swings and pushups (60). Run: 5 x 400m, 1:30 1:29, 1:28, 1:24, 1:25. I had a bit of an anxiety attack following the third 400, but recovered to complete the set on a strong note. Cool down: stretching, clams, pushups (80), squats and reverse and lateral lunges.
I'm still having heel pain. I seriously considering making an appointment with Dr Pesut.
Massage appointment this evening was much needed, but the heel pain persists. I need to be more diligent with my rehab exercises and cross train when needed.

121226

My first post in 5 days. I haven't ran since Friday; I've only been training for my 100 per day push up challenge. I managed 70 yesterday with minimal effort.
I read something interesting this morning from @rnnr4lfe. She keeps a weekly goals or to do list on a chalk board and ticks them off as completed. I'm looking for a similar electronic solution. This fits in nicely with my goal of keeping life's pieces of pie evenly cut.

121221

AM workout: push ups x 40, yoga and clams.
3 mile TM
Friday running strength WOD:
Calf Mobility: 2 x 10 each leg
Active Hamstring Mobility: 2 x 20 each leg
Hip Flexor Stretch with Posterior Pelvic Tilt & Arm Raised: (Static: 30sec Hold / Dynamic: 20 tilts each side)

I accepted a 100 per day push up challenge beginning January 1.

121220

I slept well but woke early.

AM workout - running strength WOD:
Dynamic Calf Stretch
Clock Face Lunges: 6 times round, each leg
Medicine Ball Twist: 3 x 20 alternating sides

2 miles on the TM.

Noon workout - Pre-run: squats, lateral and reverse lunges, leg swings, active calf and adductor stretch.
3 miles on the TM.
Post-run: 3 circuits each of:
DF #10 x 20, bench #135 x 5, pull downs #120 x 7 and shoulder press #65 x 9.

I experienced some left hip and right heel pain.

121218

My extended weekend is over and I must say it took a toll on me. Justin's graduation and the festivities were awesome yet exhausting. I stayed up too late, got up too early and drank too much. My endoscopy went well but left me fatigued and generally not feeling well. I did not receive any good news, maybe some will come with the biopsy results.

I weighed 171 this morning. This is the most I've weighed since being diagnosed with CD.

Noon workout - Pre-run: squats, reverse lunge, calf and active adductor stretch and leg swings. Easy 4 mile run. Post-run: squats, reverse lunge, active adductor, plank and sit ups with a twist.

121216

I was a very bad boy yesterday. I drank too much wine which led to killer headache and an episode of vomiting. This was my first over indulgence of alcohol in a very long time, and this is the reason I stopped in the past. It has got me thinking maybe the CD and the upper intestinal issues is part of the problem. I need to research this hypothesis.

Tomorrow I have my follow up endoscopy. I had my last meal at 6. I hope this was good enough for me to have an empty gut. I'm looking forward to some good news.

I discovered Run Strength WODs this weekend. Tonight I did Saturday's wod:
Spiderman Adductor Stretch: 2 x 30sec-1min each side
Sumo Squat: 3 x 15
Mountain Climbers: 2 x 30 seconds

121214

My weight this morning was 167. My foot didn't hurt as much when I first got up, buy after my drive in to work it and my calf were fussing. AM workout - tennis ball for PF, softball for my hamstring trigger spot and foam roll for my left calf.

Noon workout - Warm up: reverse and lateral lunge, squats and leg swings. Elliptical x 15', bike x 15' and 3 circuits of push ups, rows, plank (all planes), sit ups with a twist and clams.

Massage therapy; I saw Rayleanna and she worked me over good. My right ankle had an area that felt burned while she massaged it. It's even bruised.

121213

My weight was 168. I think my left calf is becoming an issue. AM workout - foam roll, softball for trigger spots, yoga and core.

Noon workout - Pre-run: lateral and reverse lunge, squats, leg swings and jacks. 4x400m (1:30, 1:29, 1:27, 1:25). Post-run: foam roll, stretch, lateral and reverse lunge, squats and leg swings. Good workout!

My left calf held up fairly well. I had no pain, but it felt tight. Post-run my right heel really hurt, especially after sitting all afternoon.

PM - hot tub, foam roll for left calf, tennis ball for riot foot and softball for left hamstring. Why can't we run injury free?

121212

I was sore this morning from my trail run. Up early for some reason, maybe because it was cold.

Noon workout - C2 x 500m, circuit 1: hip abduction, knee extension, leg curl, ankle DF and machine dead lift. Circuit 2: bench, dumb bell press, seated row and abs.

My left calf has developed a sore spot which has me worried. I think that maybe I need to take some time off. Although, just last week I didn't run Monday through Thursday.

121211

I was up early this morning and started with some yoga, softball on my hamstring trigger spot and core. 2 miles on the TM.

Noon workout - Pre-run: lateral and reverse lunge, squats and leg swings. 4 mile greenway and trail run. Post-run: same as per. This workout wax so much fun and hard work. Probably the hardest 37 minute 4 mile run I've ever done.

I did experience some heel pain post-run.

Today I met with a nutritionist for my CD. I'm not going to say it was a waste of time, but I knew most of what she was telling me. I will read through all the handouts before passing judgement.

121210

I weighed 169 this morning. My sleep was not very good. The weather today is not good. I'll probably run indoors.

Noon workout - Pre-run: squats, lateral and reverse lunges, foam roll, clams and leg swings. TM run for 3 miles. Post-run: same as pre with the addition of dips (3 sets of 4).

Justin wanted Dead end BBQ for dinner. I'm sure it wasn't the best decision for me. When I asked for a GF menu the waitress returned with a hand written list of items containing gluten. I hope it wasn't too bad. I think I could have made a better menu choice. Lesson learned, the hard way.

PM: Hot tub and stretch.

121208

This morning was a long run with the ridge runners. We did 6-12. I did ~10.  

121207

I'm up way too early for an off from work day. It's probably a result of an argument I had with my daughter. For what it's worth, the little sleep I got was good.

I need to have a greater emphasis on core strengthening. The 2 primary exercises should be plank and clams.

I had my massage therapy appointment entered wrong in my calendar. I missed my appointment by 2 minutes.

PM workout - warm up: lunge, squats, jacks and leg swings. Easy 4.25 miles. Post run: lunge, squats, jacks and leg swings. I did pre and post core work.

121205

I haven't ran since Sunday, but that was planned. My heel was pretty sore following my last run and work is quite busy this week. I do plan to get back on the road Friday.

My weight was 169 this morning. Last night we ate at Down Gallo's. They do not have a GF menu but I ordered the chicken fajitas. I didn't eat the rice. I was afraid it might contain gluten.

Again, I was stuck at work all day. No workout.

121203

Slept great. My aches and pains from yesterday are much improved. I did a little yoga.

Noon workout - 3 circuits of: C2 x 500m, hang clean 95# x 5, bench press 115# x 8, seated row 125# x 8.

I did about 20' in the hot tub. No heel pain.

121202

I ran ~8 with the ridge runners. The pace was kinda slow but that's OK cause my left calf and right heel were hurting. I am taking tomorrow off from running. I plan to lift, but only upper body and core.

Before bed I did 30' in the hot tub and some hip and ankle strengthening and stretching.

121201

Kristen and I ran the Jingle Bell 5k this morning on the ETSU campus. It was great weather and the course was OK (probably a little short).

After the race and some shopping we went to Cootie Brown's and I had the best GF pizza I've ever had. I also had a GF beer.