Week of December 1 (14)

Week 7 of the return. This week is going to be light, kinda like a recovery week. My milage goal is 14 miles and a couple of XT sessions.
I do need to get my diet under control. I want to lose 10 pounds.

Monday

Slept great. Morning run. This morning I went to the SongBird Trail. AWU, 6 miles easy and stretch.
Strength session. 30 minutes of bridges, crunches, push ups, plank, hip abduction, squats, and sport cord shoulder and row. Yoga. 

Tuesday

I'm feeling a good kind of sore this morning. Slept great. I was a little surprised that my weight went up a bit from yesterday. I feel like my diet was good. 

Morning session. Stretch.
Evening run. AWU, 4 miles easy plus 4 x 100m strides and stretch. 

Wednesday

Rest and recovery day. Stretching in the morning. 

Thursday

Evening run. AWU, calf raise, step up, and squats (pre and post run), 4 miles plus 4 x 100m strides.

Friday

Today begins 3 days of rest and recovery. I'm in DC with Justin and will probably do a lot of walking. The test will be maintaining my diet. 

Saturday

It's raining and cold in DC, but that's OK. Just chillin.

Sunday

I did a lot of eating and little activity. I'm anxious about weighing in tomorrow. My down week ending well. 

Week of November 24 (25)

This is the beginning of my 6th week of running following my time off. 

Monday

As usual, my weight was up this morning. I need to get a handle on this weekend weight gain. 

Morning session. Stretch and hip strengthening.
Evening run. AWU, lunges, 5 miles easy, and stretch. 

Tuesday

I went to bed with achy legs; not too bad this morning. 

Morning session. Foot rehab, stretch, and ab core.

Noon run. AWU, easy 4 miles, core, and stretch. I say easy, this this run was far from easy. My feet and knee hurt and the level of effort was high. Something notable, I didn't take my Loxicam. 

Wednesday

Recovery and massage day. 

Thursday

Up early for my 4th Hot to Trot. My goal was to run around 9 minute pace and a negative split. I ran a little fast at 8:45 and I was able to negative split. I didn't have any foot pain until after the race but it didn't persist (iced). 

Friday

Today is another recovery day.
I purchased a pair of Superfeet Carbon inserts. I hope this helps with my foot pain. 

Saturday

Long run with the Roadkill Runners. The inserts did ok, I only had a little soreness in my right foot. 

Sunday

Recovery day. 

Week of November 17 (22)

Goals for this week.

1. Improve my mood
2. Continue to rehab my feet
3. What approach do I take medically 
4. Re-evaluate my training plan

Monday

185.2. I'm very frustrated today. My right foot is now hurting and my weight is up every Monday. I think I'll just quit eating and running. Did I do too much too soon? I didn't think so. 

I made an appointment with Dr Caplan but couldn't get in until December 8th. It sucks it couldn't have been sooner. 

Noon session. Precor elliptical 40 minutes, calf press #60 2x15, squats and lunges x 10 each. 

Tuesday

184.8. I stretched and used the tennis/golf ball. 

I went to my GP and saw a nurse practitioner. I think this was a useful appointment. The X-ray didn't show any boney issue. She prescribed an anti inflammatory which I'll start tomorrow. They also drew blood and are setting me up with a new GI doc.
Noon session. AWU with lunges x 10, easy 4 miles TM, hip abduction x 20, step ups x 18, and stretch.
My scar massage this evening was less intense than last week's. It's getting better. Tomorrow I start thirty days of meloxicam.

Wednesday

I was back in my night splint and my feet aren't too bad this morning. I only did stretch and tennis ball. 

Evening strength session. Precor elliptical x 10 minutes, single leg knee drive 2x15, Hammer GB combo #90 3x8, plank 40 seconds, crunches x20, bench reps 7, 5, 2, 1, #135 #155 #180 #190, Free Motion shoulder press #45 3x10, Free Motion calf #90 2x20 and stretch. 

Thursday

I slept OK last night, but I woke up early. I didn't have any foot pain on rising. 

My morning session was stretching and clams, single leg bridge, and bird dogs. 

Noon session. Single leg squat, clams, bird dogs, lunges and leg swings. 4 miles easy. Stretch and step ups. 

Friday

I didn't wear my night splint and I had minimal foot pain this morning. My morning session was stretch and core.
Evening run. AWU, drills, 4 miles easy, and stretch. 

Saturday

Morning run. Foam roll, AWU, 10 miles and stretch. 

Sunday

I spent the day recovering from Saturday's run and going to the football game.

Week of November 10 (24)

Goals for this week:

1. Drink more water
2. Run 24 miles 

Monday

185.2. I'm not sure why my weight is up every Monday, I don't think my diet was that bad. 

My foot continues to improve but my back pain is lingering. I only did stretching this morning. 

Lunch run: Active warm up (single-leg knee drive, single-leg crunch, overhead lunge, leg swings, A-skips), 4 miles easy, stretch and core (calf press, planks, single-arm rows). My foot hurt a little early or thing felt better.
I did not meet my hydration goal (50 oz).

Tuesday

184.2. 

Morning TM run. AWU and core, 4 miles in 38:35, stretch and core.
I had a great massage therapy session. Even though the deep tissue work is extremely painful I do think my foot is improving.  

Hydration 65 oz

Wednesday

183.0. This morning's session focused on flexibility and range of motion. 

Noon strength session. Kettle bell squat with press 3x10, ground based row #80 3x8, single-leg bridge 2x10, bench #135-7 #155-5 #175-3 #190-1, scorpions 2x18, back extensions 2x8. 

Hydration 70 oz. 

Thursday

182.0. I didn't sleep with my brace on. My foot is just a little sore from the massage Tuesday. My legs are sore from lifting yesterday. 

Morning session. Stretch, rom, and clams. 

I've done some research on hydration and what counts has water. I discovered that coffee can be counted. This means I have been reaching my goal most days.
Evening run. AWU with overhead lunge, 4 miles easy, and stretch. It was cold (36 degrees) and windy. My pace was a little fast, probably due to the cool temps. 

Hydration 74 oz

Friday

I slept in because it was too cold to get out of bed. 

Mid-day run. Stretch and AWU at home, 4 miles at Victor Ashe park XC course, and stretch.

Victor Ashe XC 

Saturday

I did an 8 miles run with the Roadkill Runners and it felt good. I did have some foot pain. 

Sunday

Today has been a lazy day. We did go to the mall and walked around a bit. I tried on a pair of Nike Structure 18 and was not impressed. I also looked at a pair of Hoka Cliftons. This shoe has me intrigued. 

My right foot, at or near the second metatarsal head is feeling funny. I'm not quite sure what to make of it. 

Week of November 3 (22)

Goals for the week. 

1. run 22 miles easy (9:30 - 9:45 pace)
2. drink more water (100oz per day)

Monday

183. It was so nice to be back in my bed; I slept much better. 

AM - rehab and stretch

Noon - dflex, foam roll, 4 miles easy (lunch loop), calf press 2x15, core, and stretch
I did not meet my hydration goal for the day (40+ oz).

Tuesday

183.8. I slept good but woke up tired. I'm a little confused on why my weight is coming down. 

AM - rehab and stretch
Noon - dflex, drills (slowly beginning to add back into pre-run routine), 4 miles easy (A.K. Bissell), core and stretch. 
Massage at 6 was very intense, almost more than I than I could tolerate. I iced when I got home and did 20' in the hot tub before bed. 
I met my hydration goal for the day.

Wednesday. 

182.0. I slept in the PF splint and my foot was not hurting when I got up. I am overall tired and I have an issue with a muscle between my shoulder blades. I only did some stretching this morning.
Noon strength session - core, ground based chest #140 3x8, cable single arm pull down 3x8, Free Motion shoulder press 3x8, and stretch .
I did a lot of stretching while watching TV. 
I did not meet my hydration goal (70 oz).

Thursday

183.2. I binged a little last night. I need to stop that. I slept great and woke up feeling better than yesterday. The mid back issue is still bothering me, in fact it may be a little worse. 

I only did stretching.
Evening run, dflex, 4 easy, and stretch. My mid back issue made this run a challenge, also the wind was significant. On a good note my foot did not hurt, fingers crossed. 
I did not meet my hydration goal (65 oz)

Friday

182.6. My back is still bothering me. I did the hot tub, foam roll, and stretched.

Noon run: sauna stretch, foam roll, dflex, drills, 4 miles easy, core, and stretch. 

I did not meet my hydration goal today (80 oz). 

Saturday

My first long run with the Roadkill Runners. It was only 6 miles but it was good to get back out there. My foot hurt just a little around mile 5. I didn't have any post run pain.
I did not meet my hydration goal (20 oz). 

Sunday

I didn't do much today. My foot hasn't been an issue today. 

I did not meet my hydration goal (50 oz).