Ending The Week With A BANG!

Going into mid-week I knew things were beginning to click once again. My legs were more fluid and I was recovering much faster. Each day felt good and the pick ups on Tuesday went about as well as they could have. Feeling that I was way behind on preparation for TCM I kept the mileage up even heading into a rather interesting weekend of running. (more on that later)

On Wednesday I took it easy and hit the Morley neighborhood for some easy miles. I was going to add on some but it made sense to keep it easy. A great day of running and legs felt just fine.

Total: 45:43 6 miles

Thursday was an upper Woodland run that included some short pick ups as I felt. Nothing too technical but a little pacing to prepare for my legs in the upcoming relay during the weekend. God it felt great to hammer out some good miles and with the stellar mornings we have been having it made the run even more enjoyable.

Total: 1:04:24 9.1 miles

Friday and Saturday running deserve a their own post.

Jump Week

I planned on this week being a week in jumping mileage. I need to get in some miles in the next 6 weeks and now is the time to start. Overall I am feeling pretty good. Tomorrow marks 4 weeks since my surgery and I am happy with my progress. The high point of this week will be the Ragnar Relay I am participating in with a group of great guys that I met in Marshfield, WI years ago. A great time for sure!

Monday I ran my easy loop out in Woodland and felt very good. The hills from Sunday's run didn't hinder me too bad and I ran feeling pretty comfortable. It sure is nice seeing some 6:30 miles show up on the Garmin these days.

Total: 57:35 8 miles

This morning I decided to get in a little uptempo work without busting my balls. This is easily accomplished by doing 1 minute repeats at 5K pace with equal rest. With temperatures at 50F and clear skies I couldn't have asked for a better morning of running on west Skyline. I managed to do 8 X 1 minute at 5:00-5:15 pace with adequate warm up and warm down. I felt great on the speed segments, thank god. As an added bonus the sunrise was one for the record books!

Total: 1:13:27 10.6 miles

Lester River Singletrack

I had all the intentions of getting out early Saturday morning but arose to a fine cup of coffee and excellent conversation with the wife and the time just passed. It's amazing how much I value some alone time with my wife as our conversations during the week often revolve around preschool chatter and plans that include Lucas. I didn't mind missing the run as I knew I would be burning some calories in a different fashion later in the day.

Saturday, members of our team at work got together for some much needed social time without "work lingo" involved. What a great time had by all. At the end of the day, we spent close to 4 hours paddling the Brule River, had sunny skies, temperatures in the mid 80'sF, and high water levels. We may never have conditions like this for some time so we had a blast!! My forearms are killing me today, good thing running takes little arm involvement because if I had to paddle today I would get nowhere.

This morning I met Dave Schude out at his place and we hit the Lester Park ski trails until the first sign of new single track made it's appearance. These trails have been around for a year or so and I had never made the trip out there to run on them. WOW. That is one word to describe them. I told Dave, with the exception of SHT, those trails are by far the best single track we have in the area hands down. Close to two loops and some extra on the west side of the rive made our morning complete and near 90 minutes of running was had. Thanks Dave, what a great way to start a day.

My legs are feeling very good and I should be able to get in a "normal" week of training this week. The weekend is looking good and I will be joining a team from Marshfield, WI for the Great River Ragnar Relay starting this Friday. This too shall be an Epic event filled with many laughs and pleasures...

Totals: Saturday: no running, 4 hours of paddling

Sunday: 90 minutes of trails with Dave in Lester Park

1:27:03 9 miles HR: 134

Weeks Total: 39 miles (5 runs, 1 paddle day)

Years Total: 1663.2 miles

Vast Improvements

This has been a great week. Each day I have been feeling better and the last two runs couldn't have gone better for being three weeks post-op. The main improvement has been my legs, hips and overall ability to stride out more smoothly. The paces for my runs have become more "normal" along with a lower heart rate. That's all good!

Things may just come together as long as I can keep progressing over the next 6-7 weeks. I still want to run the marathon in October and will plan for it unless I become derailed somehow.

Here are the last two days of running. This morning was a last minute day off for rest. I think the extra day off really is more beneficial at this point then running for a half hour. Next week will be a scheduled 7 or more runs so I should enjoy the rest day.

Wednesday: Out and back on Skyline at an easy clip. The paces are improving at a much lower heart rate. As I was running home I hit the UMD track and did three laps with the straights excelled at 5K pace. (whatever that is right now?) I was amazed how good it felt to stride out at 5:10-5:15 pace. 6 total striders then jogged home.

Total: 45:10 6.3 miles

Thursday: I ran up Woodland to Arnold, Martin and home via Vermilion before making my way through UMD campus and seeing a couple friends running very fast on the track. I had to investigate what was up. The finding was a mile time trial. You two sure looked strong out there. Good job!! For me, I made a few more laps before getting home and discovering I had run the longest run since my surgery. A good morning and very pleased with the progress.

Total: 1:14:30 9.8 miles

Friday:

decided on a rest day. I will enjoy it.

0 miles

Dwindling Light

I hate to say it. The summer months are limited and fall is slowly approaching. This simple fact comes to reality for me as I wake up each morning for my runs. I woke up and made my way down the street this morning no later than 0500 and it was near complete darkness. I've gotten used to this cycle and I really don't mind running in the dark. By mid run the daylight was present and I could turn off my red LED I had clipped to my shorts.

The runs this week are going well. Monday was a typical morning. I always seem to be a little more fatigued on Monday's with the busy weekend behind me so this week was no different. Today was a good day and I added just a bit to the distance to make the long Martin road loop that brings me back home just under an hour. With the temperatures approaching 90F I sure am glad I have the opportunity to run first thing in the am. It's going to be a great day!

Monday:

Easy out and back on Skyline. My legs are feeling better and I am having a lot less overall soreness.

Total: 40:52 5.5 miles

Tuesday:

I did the Martin road loop returning via Vermilion and UMD. Felt great and things are really starting to improve. This was what I was hoping for!

Total: 1:00:00 8 miles

HR: 137

It's Hard To Be Patient

Having this be my first week back after a layoff sure was tough. I knew it would be difficult for a few days, and maybe I underestimated the set-back, but the entire week was a challenge. For the most part I don't have any discomfort from the surgical sites. My lower abdomen feels good. My legs, hips, calve are tight and sore. I believe it's the Piriformis Syndrome coming out again as I had this a few years ago and had some difficulty getting rid of it. I know my exercises I have to do and when I can I will perform them in hopes to rid the discomforts ASAP.

On a high note I managed to get in a couple of great local trail runs both on Saturday and Sunday. The trails of Rock Hill and Hartley were calling my name yesterday and for this morning I ran a spur trail segment of SHT. Both just wonderful runs and I hope to use the momentum of these runs to springboard my fitness this upcoming week. It's going to be an added challenge to keep things under control and push the red-line just a bit over the next 7-8 weeks.

Here are the totals of the end of the week and weekend runs:

Thursday:

Once again the pace early on was super slow until I got my legs to loosen. I made my way up Woodland and did the short version of the Pigs loop. By the end of the loop I was feeling the added time and took some additional time to stretch really good after.

Time: 53:00 6.6 miles

Friday:

I woke up really sore and knew I needed a day off. I took that day off and my muscles thanked me.

0 miles

Saturday:

I did all the trails of Rock Hill and Hartley. The trails in Hartley were wonderful and I saw a half-dozen local runners enjoying the morning. A good day, and a step in the right direction.

Total: 1:03:05 7.2 miles (trails)

Sunday:

Not ready for a full-on distance run yet so I decided to repeat a similar day like yesterday. I hit the SHT spur trail for an out and back with a little added time on Hawks Ridge. Once again, after my initial warm up I really started to work into the run and I am beginning to feel more fluid. As soon as those Piriformis loosen I will be rockin' the steady state runs again. I can't wait!!

Total: 1:04:46 8.1 miles (trials)

Weeks Total: 39 miles (6 runs)

Years Total: 1624.6 miles

Mild Progression

Tuesday:

I knew this week was going to be a bunch of crappy runs filled with self-doubt. That is the norm when taking off several (12 to be exact) days of running and having abdominal surgery. That part was new. I underestimated the power of abdominal muscles and their involvement in every movement we do. When I started running yesterday most of my muscles felt "stunned". Not really dead tired. Not really sore. But, "less-than-ideal" would be putting it in perspective.

This morning was near brutal. The muscles I woke up yesterday were screaming at me during the first mile and, once again I found myself thinking positive thoughts just to get through. By the end of the second mile things were loosening up and I remained pretty steady for the out and back on Skyline. The temperatures were already 70F at 5:30 am and the humidity was climbing. The main issue this morning was inability to stride-out. My left groin muscles are tight and I feel really choppy when I run. Tomorrow has got to be better.

Total: 46:04 6 miles HR:130

Wednesday:

When the alarm sounded I was just ready to throw the clock across the room. Then I realized what was making that sound and I needed a quick "snooze" before another alarm to roust me out of bed. The hobble down to the basement was slow but soon I was feeling like things may be improving from a flexibility point.

I decided to wear a pair of racing flats for the run in hopes to force myself to run on my forefoot more. This also allowed me to get some quicker turnover and run a short segment of the SHT down to Jean Duluth road. Once on Jean Duluth my stride started to open up and I found myself running a pair of 7:05's back to back. (that's a huge improvement compared to the 8:00's of yesterday and Monday.) My quads, and calves remain a bit sore but I can handle that as long as I keep progressing. Tomorrow I may add ten minutes to the run if all feels well. I have to press just a bit if I am going to get back into form for October 3rd.

Total: 43:44 5.5 miles (some trail)

A Step In The Right Direction

Whew! Almost two weeks off of running, and though I know I didn't loose too much fitness, I feel like I am starting from scratch. Ground zero if you will. I made it out the door this morning and really had no prescribed distance or time and was just running by feel and was allowing myself the decision to turn around and return home at any given minute. I have done this enough though to allow myself at least two miles before making a decision. Sure enough, after a mile and a half things improved but the pace remained pedestrian. That's ok. I may remain at this pace for the entire week. As long as I can get out the door and begin to loosen up this week I will consider it a success.

The loop consisted of an abbreviated version of my usual Monday morning loop that took me through the cemetery, Vermilion road and UMD before making a couple laps on the track and returning home. My lungs felt great. My legs didn't. My sites from the surgery felt good. My glutes didn't. What does all this mean? I guess it means I am on the road to a good recovery and I have legs, and glutes that haven't run in a couple of weeks. Pretty normal I guess. That's it for now. Just wanted to update the fact that I am on the road to recovery and this time next week I hope to be getting back in the groove.

Totals: 41:21 5.3 miles (7:52 average)

Turn Of Events

Tuesday morning I woke up feeling quite good considering my overall fatigue on Monday. I've done this enough to know that once you wobble through a recovery run like I had, the next day usually feels good. Thank goodness I was right. The schedule called for a warm up, hill workout, warm down. The chosen hill was on UMD campus on Niagra. After a near 4 mile warm up I started the repeats and totaled 5 along with 5 striders on top of the hill. (Niagra street is the main street running through the topside of campus) My legs were performing well and I was starting to feel some nice turnover in the legs. After the warm down things were looking good heading into the mid-week.

The details are: 1:12: 36 9.6 miles

5 times hill, rest 30 seconds, 30 second striders,

jog back down, repeat.

I went to work like I usually do and had my lunch about 1230. What would happen over the next twelve hours would be a huge surprise and one that has left me pondering the rest of the summer racing season.

About 2 PM I started feeling some mid-abdominal cramping that seemed to be what I considered "gas pains". The discomfort didn't let up and after two Tum's I didn't feel any better I was wondering if I had a case of mild food poisoning. (I had a major bout of food poisoning when I was about 14 years old and will never forget that feeling!!) Once I got home the pain was a bit worse and caused me to hit the bed in the fetal position. As I waited for the "gas" to pass I just lied there wondering how long would I have to wait. The Tums were given another try with no help, as was the small sip of juice and graham cracker I tried to ingest. It wasn't too long after this that I started thinking like a marathoner. (you never stop comparing life's experiences to your marathon experiences, as the marathon can develop some true character) My thoughts would go on something like, "this is the last 4 miles and you hurt. Just put up with it for a little longer and it will pass." Four hours later I was still trying to talk myself into "waiting it out". The last thing my wife offered before heading to bed was a trip to ER. I looked at her and told her I was just going to lie on the couch and wait a bit more. About an hour later, I wrote a simple note and left it on the kitchen counter. "I went to ER."

Abdominal pain is probably one, if not the most common complaint for ER admissions. Driving down there I kept thinking, "what a goober, I am going to go in there, pass a big fart and have the ER staff wonder why I wasted their valuable time." I was roomed quite timely and soon I had, blood work, urine sample, and a abdominal x-ray. Before heading off to the tests I did get an unbelievable shot of Dilauded. Take this if you can! What a rush, and much help!!

(Oh, first I have to mention a funny side note. When the ER doc came into my suite he looked at me puzzled and said, "I see when you last saw your primary doctor your heart rate was 38. Today it was 37, 38. Can you explain that to me. I politely said, "yes." "Well, why is it?" "Because I run about 75 miles a week training for marathons." "Oh, I see" he said. That was all it took for explanation, as I know he too runs often, and also why I found it odd for me to explain. I guess he was just doing his job. For the rest of the night that was the traveling joke among staff. "Here comes the guy with the heart rate of 38", or "Hey I hear you run a lot". Isn't it funny and sad that in america today I'm the odd guy out there? It's too bad more people aren't active to where something like a healthy, low heart rate goes unnoticed.)

So, after I returned from the X-ray, a good ten minutes passed and the ER doc returned to my room. As he was thinking he said, "all of your labs and Xray's came back perfectly normal." Abdominal pain is very broad and it can be hard to figure things out and often you find a problem by ruling out others. It was at this point where I was thinking to myself there is no way I am going home without feeling ALOT better. It was like he could sense this and asked to palpate (feel) my abdomen once again. He was able to make the discomfort worse when pushing on one area and he quickly told me he was sending me to CT to get a scan of my abdomen. Flash back to a Seinfeld episode where George was hospitalized to get his tonsils out. I'm thinking of him lying there, "what is it doc? Cancer, lupus, am I going to die?" Crazy things started going through my mind and I actually thought I was going to have my gall bladder out. The CT was quick and back to the ER. Less than five minutes passed and a new ER doc shows his face unannounced and says "the CT shows you need your appendix out and it hasn't ruptured yet". "there is good news and better news. the good news is it's a simple procedure that a monkey can do. the better news is, the monkey is on vacation and you get a general surgeon to do it." Hah, funny shit doc, I'm not in the mood to laugh. (no I didn't say that but was really close) Soon I was talking to the surgeon and he said I would be in the operating room in less than an hour. Wow! What a change in events.

After a couple phone calls to wake up Kari I told her what was up and I would see her in the am. (just a side note here, don't leave a note to your wife you are going to the ER, then wake her up and tell her you are heading to surgery. To me that made perfect sense, not waking up our 5 year old son at 2 am, but Kari just wanted to be with me to support, I fully understand, but sometimes I think way to practical.) I was in the OR by 3 am and on the post surgical floor by 4:30 am. (my times may be off a bit, lot's of drugs you know?) I had my appendix out via laproscopic device which is much better than the "open" technique.

I made my way home yesterday (WED) afternoon and I am impressed with the amount of discomfort I had. The bad news for me is I am off of running for 2 WEEKS. Wow, do I feel sorry for Kari...

My summer running plans are altered a bit but I remain hopeful that I can still toe the line at TCM in October fairly fit.

Lastly, I have included a link to a sweet, short video of what they did to me.

HERE it is.

video link above.

Death March

Wow. I'm not too sure I could have felt much worse for a recovery run. There are times where I wonder if I should just have stayed in bed but I know come Tuesday and Wednesday I will be thanking myself for getting out and crawling through the loop. My legs and low abdomen were so tired I found myself running 8:15's for the first couple of miles just to warm up. I managed to keep the pace near 8:00's and that was just fine with me. I hope I can eat and drink enough for good recovery and be able to hit some hills tomorrow.

Total: 1:02:30 8 miles

Take It To The Hills

This weekends long run, and many more in the future, took me to the hills of east Duluth and rural city limits. Awakening was a bit of a chore as I was more tired than usual so I took advantage of a sleeping son and slept in until 0800! Once up I made a few texts and got ahold of Dave H. and he joined my for the loop on his mountain bike as he was in recovery mode fresh off a 21 mile run on Saturday. A big thanks to Dave for joining me as it made the time go bye so much better than a solo effort.

The heat and hills kept the HR a bit higher than I wanted but for the majority of the loop felt good and only had a few rough miles in the closing thirty minutes. In the end, I was very pleased with this run. A few good steps in the right direction.

Total: 1:56:00 15.8 miles

Weeks Total: 60 miles

Years Total: 1568 miles

Out Of The Comfort Zone

Last evening was the Park Point 5 Miler. The race has a long history in Duluth. I've lived here for 14 years and have ran the event only in the last two years. There is a reason for that. One, I don't run well in the afternoon/evening. I am an early riser and usually am done running by 6:30 am. Second, the weather in Duluth during July is our best and that means hot and humid. Here in Duluth we don't have many days that scorch us past 85F. Although I don't have the official readings, yesterday may have been one of those days.

The temperatures at race time were 80 F and windy. I managed to cruise a slow warm up and I was just dripping in sweat. Once I got all the race gear ready and after a few striders I actually thought I may be OK and race a decent run. With the headwind on the way out I wanted to run 5:25-5:30 for the first two miles and then use the tailwind to cruise to the tape. Mile one= 5:14. Too fast!! I slowed the second to where I wanted and pushed the third as half was now with the tailwind. The fourth mile was beginning to feel real hard and slow and I covered it in 5:25. It was at this point I was starting to feel a stomach stitch working it's way on and I was hurting bad. All I wanted was a bucket of water to pour over my head. There were a few sprinklers on the course, thank you Park Point residents, but I could have used a dozen more! With the push to the tape I managed to salvage a 5:30 mile and stopped feeling like death. For a little 5 miler I couldn't believe how difficult it felt. The marathon legs were not ready to fly on Park Point Friday night but I will press on. The next week will focus on getting in the mileage and start working on some light workouts. The 5K next weekend will be a last minute decision.

Total: 11 miles

5 mile race 27:11 / 7th overall

1st 40-44 age group

This morning I hit the trails of Rock Hill and Hartley/SHT and felt really good in the climbs. The steep climbs made my glute muscles work and stretch a bit and that is what I needed. Kept the pace slow and man did it feel good in the heat.

Total: 6 miles

12 Hours

Amazing how one can feel so different in twelve hours. Last night, less than twelve hours ago, I was referring to the constant fatigue I have been feeling during my runs. Fast forward to this morning and I'm a new man. The legs felt fresh, my breathing was at ease and I was running a decent pace for a recovery type run. Whatever the reason is, I'll take it! It's always nice to have a run where you don't really have to think, just go forward and cruise....

Total: 1:01:30 8.5 miles

More Issues

I have been feeling a bit of tightness in my back lately and Sunday night it really let me have it. I woke up Monday morning and was so stiff I couldn't look down at my feet. The right scapula region was spasmed so bad I had to tip toe around for an hour or so until it started to loosen. A super hot shower helped but I soon spasmed after the shower. I needed ice and it was time to head to work so icing wasn't an option until after work. A quick call to the Chiropractor and I had an appointment in the afternoon. Work wasn't terribly busy so after my visit I went home and called it a day. No running. I had 4 thoracic vertebrae out, two ribs, both hips, and one side of my neck needed adjustment. By the sounds of it you would have thought I had a car accident or something. That is what happens when I go too long without a visit.

Tuesday I was feeling much better and made my out for a nice warm up before making my way to the track to do 8 laps with the 100 meter straights at 5K or faster pace. After 16 repeats I was starting to really feel good. My legs appreciated the effort and things may be ready to get moving again. The only other issue that I am in the process of addressing is my lower abdomen muscles being constantly fatigued to the point of some serious tightness. Hopefully as I do more strength work this will iron itself out as well.

This morning I did my Kenwood loop and was a bit confused by the data I was receiving from my GPS device. I had a nice ultra low heart rate but the pace was quicker than I am used to seeing, but I felt like shit. Slow down? I tried that and it didn't work, I still felt poor. Nearing 45 minutes into the run I started to feel a bit better and the HR actually went up where I thought it should be. Not too sure what was going on there?

The right foot is tender but I can run. I continue to ice and that seems to keep it at bay.

Here is the last two days:

Tuesday: 1:07:48 9.7 miles

8 laps, straights at 5K pace

Wednesday: 1:00:00 8.4 miles HR: 128

Finishing Weak

I made my way out to Jer's house and met with him and Chris for an undetermined "long run". I wanted to hit at least 90 minutes and possibly two hours. The day started off really slow and really never materialized into anything special. The pace was uncomfortable for some reason, I usually don't mind any of the paces we run and today I was just plain ol' uncomfortable. When we circled back towards Jeremy's house I called it a day and hit the watch at 95 minutes. No energy, and fatigued legs were the conversation between Chris and I.

I guess the week was fair at best. My foot pain is minimal and I can run, but I am not pain-free yet. I can't wait for that. I also believe things are not fully recovered from Grandma's and it may take another week or so. The bad thing is I have a 5 mile race on Friday night and I may be running yet another sub-par race if things don't improve quickly.

today's total: 1:35:18 12 miles

Totals for the Week: 43 miles (5 runs)

Year: 1508.4 miles

Not Quite Right

The foot is feeling better and I am able to run. The last three days I have run an hour and while running I experience little to no pain unless I step on a pointed object like a rock or root.

Yesterday I finished the run at 5:50 pace for a half mile or so to get a little leg turnover and I was surprised to be going that fast considering how terrible I felt. That's a good sign for when I do begin to feel better. For some reason, besides the foot thingy, I continue to feel a lot of overall leg fatigue and stiffness. I have a feeling that once I get the foot injury out of the way I can do some more structured work and my legs will come around.

Here are the last two days of running:

Friday: Ran the loop out to Martin road and home via Vermilion.

58:46 8 miles HR: 127 bpm

Saturday: Ran the trails of Rock Hill and Chester Bowl. I kept the HR as low as I could even with the climbs. Felt super, even with the increased temperatures. Dipped the visor in Chester creek a couple of times to keep cool.

1:02:04 7.2 miles HR: 139 bpm

Metatarsalgia

Ever hear of it? I haven't. I contacted one of my sports med doctor friends and explained the symptoms to him. He thought the probability of a stress fracture was low and was leaning more towards metatarsalgia.

I like the sounds of that much better than a stress fracture. It seemed to calm down quite a bit yesterday at work so I gave running a try this morning. A quick loop in upper Kenwood and returning from Skyline was the route. I even gave an increased effort and ran 6-7 repeats of 100 meters on at 5k pace just to stretch out the legs a bit. Afterwards a good ice for the foot and I seem to be feeling quite a bit better. I hope I can progress from here, as I have a week until the Park Point 5 Miler and man is it going to hurt since I haven't been able to do any speed work since the marathon.

Tuesday and Wednesday were off days with as much icing as I could do.

Totals: 54:00 7.7 miles

6-7 x 100 meters at 5K pace

Keepin' The Fingers Crossed

Monday morning went very well, just slow. I managed to get out and do the old Monday morning loop out to Martin road and for some reason felt very tired the first two miles that I covered in a pedestrian 16 minutes. I was OK with it as my HR was very low and that part of it felt good. My right foot was fair and after the run I did a series of stretches and exercises. I hoped things would be improving and this morning I was not in good spirits. The right foot thingy is bothering me like hell when I first rise in the am and I am beginning to wonder of the possibility of a stress fracture in my second or third metatarsal. Not good! I was going to ice for one more day and try to get in contact with the Sports Med doc in the am. Wish me luck!

Monday: 59:30 8 miles

Tuesday: 0 miles

Back To Heart Rates

In the past I have used my HR monitor to track my rates during all runs. Recently I have gotten away from using it unless I was looking for specific zones in LT runs, but mostly during this last phase I have omitted it. While coming back from the marathon back on June 19th, I have had my share of good days and not so good. Early this week I was running decent but had this feeling I was pushing too hard. On Saturday I dusted off the HR strap and put it on for my run and was determined to keep ultra-low HR's for the duration. I had to figure in the heat index and the fact I may still be carrying some fatigue from the marathon, so I gave myself an extra 5 beats higher than I normally would let the HR rise. Once I got a mile or so of running in I realized quickly that I had been running most of my runs way too hard post marathon. I wanted zones in the 130-135 bpm and I was running 150's. Drrrrrr. I now have had two days of running with low HR's and I am starting to have some good energy in the legs. The next week will be the true test as I will include some pick-ups and a longer LT work, then a medium distance run on the weekend.

On a side note, I have really struggled with low, low abdomen and piriformis tightness and have incorporated my lower leg workout routine 3 days this week and will work up to 4-5 days next week as long as I don't find myself extra sore. The other problem I have picked up is a sore or "bruised" feeling in my right forefoot. On the foot pad just before my second and third toes. It feels like I smacked it on a rock or something and I don't really remember doing anything out of the ordinary. Hmmmm, not too sure what to do. It doesn't bother me at all while running, just walking on hardwood floors or the such. I guess I will just keep an eye on that one. I gave myself a good soak in Lake Superior today and that was like a good ice bath.

Here are that last three days of running:

Friday: I just wanted to get out in order to avoid a zero for the day. Once I got out I was feeling pretty good and rolled through a 7 miler that included Kenwood, Arrowhead, Chester and home.

Saturday: I wanted to get out for over an hour and test the legs a bit. Keeping the HR low I did a mixture of roads and trails. Down the SHT to Hawks Ridge and home via the trails by Northland CC and up Ticher Creek trail before making a loop in Rock Hill. A good day despite the heat of near 80F at 10:30 am!! I managed to nail just about a 90 minute run at 1:23:00, good for 10 miles. HR's at 135 bpm

Sunday: Forefoot very sore this morning upon awakening but much better once up for a bit and no discomfort at all while running. I managed to hook up with an old running pal Kooks, and he and I did an out and back on Skyline. I wore the Brooks Green Silence and they felt super! 53:00 7 miles /HR's at 130bpm

Weeks Totals: 45 miles (6 runs)

Years Totals: 1465.5 miles

New Challenge

It's really not a new challenge but one that I have been ignoring and needs attention STAT! I'm referring to my piriformis/hamstring issues. I will be getting a bit more diligent and performing my hip/lower leg exercises at least three times a week in hopes to rid any weaknesses I have. It's a must or my next marathon will be a bust!

This morning I ran out Woodland and felt the muscles I have mentioned above become very fatigued. They don't hurt, just fatigued. Stretching afterwards feels great, but no cure by any standard. Once I get those muscles back in order I will be able to fly! My legs are feeling very recovered and ready to start hitting some volume and workouts again.

Yesterday I stayed in bed to gain a little extra sleep and one day of rest this week.

Wednesday: 0 miles

Thursday: 1:03:00 9 miles