TEN 14 - 20 (54.2)

Planning for this week
Mon: 45 minute recovery
Tue: recovery
Wed: a.m. PT | lunch lift | p.m. ride
Thu: a.m. PT | p.m. ride
Fri: a.m. run/hike | p.m MTB
Sat: a.m. Clinton 5k volunteer |
Sun:

Rehab: Ankle and foot mobility and strength.

Monday 14

Resting HR 59. Weight 173.6. Sleep 8h 31m. Deep 2h 22m. Light 6h 9m. Awake 8m. 

I can’t find the words to express how disappointed I am with my running. It was a week ago Sunday (8 days) since my calf strain. I iced. I recovered. I rested. I did cross friction massage. Then I tested myself with a short ride on Friday and that went well. I rode White Squirrel, the fastest I’ve every ridden. I had no calf issues what-so-ever. I took Sunday off completely. Today I run less than a quarter mile and my right calf blows up again. FUCK running. Today and for the near future. I’m over it. I wish I hadn't signed up for Pigeon Forge or Memphis. I'm sick of the pain. Angry ranting...

Home therapy: Iced and Hypervolt for the right calf. It seems today's injury is at a different spot than last week's injury.

Tuesday 15

Appointment at TOC. Ruled out a blood clot. Scheduled physical therapy.

Wednesday 16

Resting HR 56. Weight 171.8. Sleep 7h 30m. Deep 2h 45m. Light 4h 45m. Awake 2m.

Physical therapy: evaluation (Dorsiflexion less on right) and scraping

Gym session:
Bike 10’.
Circuit 1: Bosu balance, KB flow, Swiss Ball plank with mountain climbers, Swiss ball dead bug.
Circuit 2: calf press, leg press, tricep press.
Circuit 3: seated row, pull down, chest press.
Calf and hamstring stretch.
Hydro massage 10’

Greenway Ride then Dean's

Thursday 17

Resting HR 56. Weight 172.2. Sleep 8h 16m. Deep 2h 43m. Light 5h 33m. Awake 6m.

Physical therapy: stretching, dry needling, scraping, balance, concentric / eccentric calf and ice.

90 Minutes Z2 and Z3

Relative effort 72. 22.59 mi. Time 1:30:27. Avg Speed 15.0 mph. Elev Gain 1,070 ft. Avg HR 136 bpm.

Friday 18

Resting HR 69. Weight 170.2. Sleep 7h 34m. Deep 1h 53m. Light 5h 41m. Awake 3m. I woke up with a bit of a headache.
Home therapy: Band resisted squats, lateral walk, clams, and 4-way ankle. Foam roll and mobility. Side plank.

Haw Ridge with a Little Running

Relative effort 21. 6.57 mi. Time 1:56:12. Avg Pace 17:42 min/mi. Elev Gain 634 ft. Avg HR 108 bpm.

Big Oak > Sinkhole > Boulder

Relative effort 41. 2 loops. 8.61 mi. Time 1:11:32. Avg Speed 7.2 mph. Elev Gain 791 ft. Avg HR 132 bpm. I went to ride with Clinch Valley Trail Alliance, but decided a True Beginner ride was not what I was looking for.

Saturday 19

Resting HR 70. Weight 173. Sleep 7h 57m. Deep 1h 44m. Light 6h 13m. Awake 9m.

Clinton Running

I did a mile with no increased pain. YAY. Run #1. Relative effort 11. 1.10 mi. Time 12:03. Avg Pace 10:57 min/mi. Elev Gain 63 ft. Avg HR 139 bpm.

Warehouse (Energy Lab)

Run #2. Relative effort 9. 2.00 mi. Time 19:44. Avg Pace 9:52 min/mi. Elev Gain 9 ft. Avg HR 135 bpm.
Home therapy: Band resisted squats, lateral walk, clams, and 4-way ankle. Foam roll and mobility. Calf press.

Sunday 20

Resting HR 59. Weight 173.2. Sleep 5h 28m. Deep 2h 3m. Light 3h 25m. Awake 7m.

Something Resembling a Run | Not Much Running Here

My goal was to run 3 miles which I felt was doable after yesterday, it was not. I didn't have pain but my calf tightened up around 1.5 miles.
Home therapy: Ankle PF and EV. Foam roll and mobility. Magnesium spray to both calves.