Marathon Training: Week Five

Training is getting better. My sprained ankles are almost back to normal. Now I'll just have a few weeks of correcting imbalances that have cropped up from favoring my injuries. I'm excited to start running for real again on the earthen ground and in the outdoors.

Mon 2.5mi run + 20min cross- 20min bike and then 25min elliptical plus, I did a few back and leg extensions too.

Tue 30min bike+ strength- Wayne and I spent our day off together walking through IKEA and other furniture stores dreaming about decorating this home we're about to purchase. We got caught up and I got to the gym too late to bike for a full 30min but, they where nice enough to allow me to stay for an extra 5min and do 25min total. I pushed the pace a bit in hope of  making up for some of the lost time.

Wed 2mi tempo + 10min cross- I got called off work today and was allowed a second day in a row off from work with Wayne. I did a 10min bike and then 20min elliptical in the gym. I tried not to take a break in between exercises in order to increase the duration of cardiovascular exercise.

Fri 50min run + 20min cross- Today I went to the gym before work to do my "long run" on the elliptical. I'm feeling guilty that Wayne had to clean the house and pick out anniversary desserts for my parents while I was at work and the gym. I did a 20min easy bike than did lunges, and stretched before hopping on the elliptical for the rest of the time. I managed to get off work a little early and had time to run home and shower before my parents came to visit and we went out to dinner at a small family Italian place with awesome pizza in Belmont called Simonettie's.

Sat 2.5mi run + 35min cross- Happy 17th Anniversary to my parents and Happy 57th Birthday to Dave! My achillies complained and popped a bit throughout the run. Even though I'm gradually increasing the running impact my legs are no longer happy with my running once a week. The tendons aren't keeping up with the difference in strain between real running and cross training. Starting next week I will increase my number of running days per week by one so that in 5 weeks I will be running a bit on all 5 of my weekly training days.

Sun Roll and Ice- Again I didn't get to an ice bath today but I did a few session of rolling and local icing throughout the week.

Marathon Training: Week Four

Mon 2.75mi run + 7.5min cross- Today I did 7.5min of biking and then tried to elliptical for the rest of the time but, I could only manage 10min due to some uncomfort in my ankle. So, I finished back on the bike for 22.5min. I could tell after working out that the elliptical is good for my legs and mimicking a more running like motion.

Tue 30min bike + strength- I took a real outdoor bike ride with Wayne around Mount Holly for maybe 35-40 min. I tried to go a little long because I feel like I cheat when coasting down hill on outdoor bike rides. We came back and did just a small set of the RW Iron Strength workout. I was able to do more than I thought I would be able to but my ankle doesn't like to jump around yet.

Wed 1.5mi run + 15min cross steady- First "workout" training day according to my training plan but I biked in the gym for 15min and then hopped on the elliptical for 10min and finished with a final 5min bike. It wasn't quite the workout I'd originally planned because it just felt like too much strain on my ankle still to do real running or even as much ellipticaling as I'd planned.

Fri 15min cross + 45min run- I did an easy warmup bike of 15min and then stopped to stretch and do a few lunges. I then ellipticaled for 45min with prettymuch no discomfort in my ankle! I did have to slow down on occasion and try step in a way to put pressure on different areas of the bottom of my foot in order to allow blood flow and get my toes to stop being numb. This is a thing that happens on the elliptical and I'm not exactly sure why. My heart rate and breathing where slow and easy the whole time. Today was a swell mental confidence booster. I can feel imbalences evening out. My right ankle is still catching up a bit but it's much closer to normal than two weeks ago. Yay!

Sat 37.5min cross + 2.25mi run- I walked for 18min45sec then had to stand in place for a minute so my GPS watch would lock onto nearby satellites. I had a nice run around downtown mount holly and then I finished with another18min45sec walk back home. I still feel a bit silly walking and would like to try to make it to the gym's morning Saturday hours in the next week or two.

Sun roll + ice- I did some local ankle icing but I didn't have much more time after a shower and a late night dinner when I got home from work. Focusing on my breathing is carrying over to everyday life. Running is less labor intensiveand enjoyable when relaxed and breathing easy. This is an interesting concept for someone with pectus excavatum.

Marathon Training: Week Three

A very hesitant and crestfallen start to the week has turned into hopeful renewal.

Mon 2mi run + 10min cross- I took the day off and Iced my ankle as often as I could before work. It feels much better tonight. I can sleep comfortably. I ran a few steps up and down hill and it still felt uncomfortable, but not sharp pain. Don't want to injure further so I guess I'll take biking tomorrow lightly and not elliptical until Friday

Tue 30min bike + strength- 10min of seated stationary bike and then 20min of the up right stationary bike. I did push the cadence and resistance a bit more than usual in order to make up for a small amount of lost ground yesterday. I just did two circuits of leg extensions, back extensions with light weight, and sit ups .

Wed 1.5mi run + 15min cross- I split my time evenly between the upright and seated stationary bikes. I increased my resistance once or twice again today. I feel pretty good. I feel like my left achillies is compensating a bit for the right ankle weakness.

Fri 40min run + 15min bike- I ran a fair amount at work today while doing a team edition showing a group of folks around the USNWC to various activities. The ankle is a little swollen still but it feels ok. This is my first day ellypticaling again after rolling ankle. Ellipticaling went well with no pain or post exercise swelling.

Sat 2mi run + 30min cross- Again my work schedule interfered with being able to attend the 9am-1pm gym hours today so, I walked and ran around the neighborhood. I walked for 22min, ran 2miles, and then walked 8 min back home.

Sun- meant to take an ice bath and foam roll but....life gets busy, I guess. I just iced my ankle with a small ice pack. It is more sore and swollen today. I'll try to be god to it.

The week went much better than I'd hoped. I don't think I'll have to further re-evaluate or adjust my training plan as I thought I might have to. Good news! Just reminding my self to go slow and be patient.

Marathon Training: Week Two

This week is feeling better. I'm glad to be in a routine again. My pace is slowly picking up steam and it feels so good to be running, for real, on the ground again.

Mon 1.75mi run + 12.5min cross- I went straight from the gym to work. It doesn't matter so much, in
these hot summer months, if I show up to work sweaty because I'm gunna sweat more at work than I will in the air conditioned gym, I did 12.5min easy on the bike and then hopped on  the elliptical for the rest.

Tue 30 min bike + strength- I'm still having to make myself go slow and easy in order to build time on my legs and avoid overtraining while I'm still six months out from the marathon. I also did two circuits of weights with about 10lbs more weight than last week.

Wed 1.5mi run + 15min cross- Today I went to the gym an then took shower before work but still had to take one again after work because I get all sweaty and sunscreen-y. I tried to slow the pace to be a recovery day.

Fri 35min run + 15min cross- Biked easy at the gym for 15min, than stretched and got some water, and then did 35min on the elliptical.

Sat 1.75mi run + 27.5min cross- Took my gps watch out for a test run. I walked 13:45 to warm up and then ran 1.75mi and finally finished with another 13:45 walking cool down. I had planned on stretching after the warm up but I was too excited to actually run that it slipped my mind till I was half way through. The run was fairly easy effort and felt much shorter than I'd expected. still haven't figured out the watch segments. Maybe I need to pre plan/program workouts?

Sun roll + ice- I'd planned to foam roll and take an ice bath after work but my day ended up being much longer than originally planned. I just wanted to relax after work by sitting and doing nothing for a bit. Sadly I rolled/strained my other (right) ankle today while at work I stepped on a large rock an over it my ankle rolled. I just keep telling myself, everything happens for reason right? Is this just a message to go slow and learn to be kinder to my body?

I want my body to heal well from this ankle injury. I can't afford to prolong it by training too much through the injury. I have to adjust my training a bit again in order to still meet my training goals of running a half marathon in two to four months and the full one in six.