Sunday, September 30, 2012

Saturday, September 29, 2012

Out

Hard to describe the unpredictable. All seem to be going well and then something unexpected happens. You are never fully  prepared for this kind of situation. If the plantar fasciitis and the heel inflammation was not enough, things got a little worse. 


Saturday
Easy run on the bike path out and back. My legs felt good. Hot weather. I finished by the laundry mat. Total run time: 35 minutes.

Sunday
I ran three times a loop around the soccer fields, x-country type. My legs felt strong running up the hills.

Monday
Day off. Long working day.

Tuesday
Day off. Long working day.

Wednesday
Things got really ugly. I was planing to do a short run on the bike path. My legs were a little tired. The weather became cold and windy. I started my run as the usual, halfway on the bike path. I ran for a couple minutes and then all the sudden my low back started to spasm. I had to stop because it was so painful. The only thing I could do was to walk back slowly, stopping a few times. The right side of my low back was causing me some serious problems. I could not even stretch it. what might have happened is that I missed a step when walking down this long set of steps in my job site. I remembered feeling a pull, but it did not look like anything serious. So I just ignored it and went back to work. The cold weather might have aggravated the injury.

Thursday
Day off. Light stretches. I could barely walk without pain.

Friday
I was feeling better. Stretching and heating the injured area seem to be working.









Saturday, September 22, 2012

Socks

Another short  week. No long run, only short runs of thirty minutes. My legs are feeling better, but I am still fighting the plantar fasciitis and heel inflammation. 


Saturday
Day off. Bike ride.


Sunday
Easy run on the LV Rd area. Lots hills, short steep hills. Hot weather. My heels and plantar were not very happy with the climbs. Total run time: 35 minutes.


Monday
Day off. Long working day.

Tuesday
Good run on the Oakwood Valley trail. I ran four times the loop.(10:05; 9:40; 9:23; 9:16) Great weather. My legs felt great. Total run time: 38 minutes and 25 seconds.


Wednesday
Another easy short run. I ran four times a x-cross type loop around some soccer fields.(8:30; 7:50; 7:28; 7:30) I started easy and gradually increased the pace. Total run time: 31 minutes and 19 seconds.


Thursday
Day off. Long working day.


Friday
Easy run with a short tempo on the bike path, out and back. I ran the first part in 8:18. I was expecting to run faster than that. But the wind and an upset stomach caused me to slow down. Total run time: 31 minutes and 7 seconds. Pull ups after the run.

Thursday, September 20, 2012

Monday, September 17, 2012

Friday, September 14, 2012

Sa0S50M0T50W30Th33F129


Saturday
Short bike.

Sunday
Nice run. Warm weather. My legs felt really good. I ran  five times the Oakwood  Valley loop. (10:07 warm up; 9:23; 9:10; 9:10; 10:07 cool down plus another four minutes on the road) Total run time: 53 minutes and 52 seconds, my longest run in a couple months.

Monday
Day off. Short bike ride.

Tuesday
Back to China Camp area. Out and back rolling hills. The first part I ran in 25:33, and the second part in 25:17 with some short steep hills. My legs felt surprisingly good. Short bike ride in the afternoon. Upper body weights in the morning. Total run time: 50 minutes and 50 seconds.

Wednesday
Back to another area where I have not been for a while, Sorich Park. In this trail I ran my first serious race eight years ago. I finished third.. It gets really warm and dry during the summer. The first section is all up hill. Things get a little flat on the top. Since you are on the top you have the choice to take any trail depending of your destination, all downhill. I felt good going up hill. My legs are getting back to the old shape. I took easy the way down. Total run time: 31 minutes

Thursday
I rode my bike down to the bike path where I started my run. But first I did a few drills. My heels were very sore.  I am trying to change the way how my feet strikes the ground, from heel to mid foot. It is hard to change an old habit but you need to be persistent. Total run time: 33 minutes.

Friday
My plan was to go for one hour run. I ended up going a little further than that. I ran the same route as Wednesday but adding another couple miles. Things went wrong the way back when I was about a mile from the finish/start, and I made the wrong turn going up this steep hill. It did not take long to figure out what I have done. I turned around but it took me a few minutes to find the way back to the start. My heels were starting to hurt really bad and the weather was hot. Total run time: 1 hour and 29 minutes.


Wednesday, September 12, 2012

Monday, September 10, 2012

Sunday, September 9, 2012

Friday, September 7, 2012

Transition

I expected to run at least four days this past week. No complains. I was able to do just that. My legs felt good, but I lost some endurance. I am not sure when I will be able to race again, or get back to my old form.



Saturday
Easy run on the bike path, out and back. Well, it is not that easy. I tried to run a little faster than yesterday. My legs felt good. No much pain on my heels or plantar. Total run time: 30 minutes and 34 seconds.

Sunday
No run. I decided to go for a long hilly walk in the woods.

Monday
Short bike followed by a nice walk. Upper body weights.

Tuesday
Nice run on the bike path, out and back. My legs felt good. My fastest time so far in my almost come back. I  added a few minutes on the paved road to finish by the laundro. Total tun time: 34 minutes, 30:26 for the bike path route.

Wednesday
The weather is starting to change. It is feeling like fall. Cool day. I did a little run  on the Oakwood valley trail. I ran the loop three times. My legs felt OK, a little trashed. Right heel was a little sore. I am starting to think that my plantar/heel pain might have something to do with my back. It seems like I aggravated my back for lifting heavy weights last week, but it is feeling better this week.

Thursday
I ran the usual bike path, out and back route. My legs felt OK, but my I am feeling some nasty pain during my first five to ten minutes of my runs. Ice and heat seems to be helping to control the inflammation. Total run time: 31 minutes and 37 seconds. Short bike ride and pull ups.

Friday
Very short run. Fifteen minutes on the bike path followed by pull ups and another ten minutes of running. My heels did not bother me. I ran right after my bike ride.



Wednesday, September 5, 2012

Tuesday, September 4, 2012

Monday, September 3, 2012