11:00 AM - 4 miles, 30:00. Easy out-n-back on the roads with Hodgie-San from miles 12 to 10 of the Stu's 30K course. Ankle a bit stiff but tolerable. Area was sore and creaky afterward but felt better when I was moving than when standing around.
12:20 PM - 7 miles, 47:15. Ran from my parent's house to take advantage of the flatter start. No trouble with the ankle at all for the first 4 miles or so, then it started to stiffen up on me. Not as creaky and sore afterward as yesterday, which is a small step in the right direction.
5:20 PM - ART with Dr. V. She really went to town on my ankle and it loosened things up quite a bit. Ran into NB Boston teammate and fellow wounded warrior, Ryan Fenton, on my way out. As far as I know this encounter will not be appearing on Flotrack anytime soon.
8:00 PM - 10 minutes on the bike followed by a good stretch and a 5-minute jog around the gym. I'm not even gonna include my pathetic attempt at the elliptical. Finished up with 30 minutes of deep-water running in the pool.
6:50 PM - 6.5 miles, 45:45. Hit the roads of Westboro before hosting a triathlon clinic at the store. Knock on wood, but the ankle didn't bother me one bit. Wasn't that sore or tight afterward, either. Not out of the woods yet, but I'm heading in the right direction.
10:00 AM - ART and an adjustment with Dr. V. Last visit for the next week or so, hopefully. Being aggressive with the treatment seems to be paying off. This stuff might be voodoo, but count me among the believers.
11:20 AM - 6.8 miles, 44:15. Out-n-back to the starting line in Hopkinton, starting from just past the 5K mark in Ashland. No real trouble with the shin, knock on wood, just a little sensitive from the ART treatment an hour earlier. Planned on pool running after work but got stuck at the store later than I had planned.
11:55 AM - 7.7 miles, 52:15. Bike Path with my fellow wounded warrior, A-Ten. Tibial area tightened up and got sore as the run progressed. Two steps forward, one step back.
8:10 AM - 8 miles, 53:25. Tibial area not as tight/sore today. I popped 3 aspirin before the run though, so that may have had something to do with it. Last couple miles in the low-6's.
7:00 PM - Spinning, 30:00. Forgot my bathing suit but luckily I had biking shorts in my gym bag. Sweat like a pig and really got my heartrate up on the bike with a nice mix of 30-second and 1-minute pickups along with some steady spinning. Somewhat enjoyable, actually, even without music. I think I'll be doing more of this than pool running.
Totals: 40 miles, 6 runs. Cross training: 1:15, 2 sessions. Second disappointing week in a row but things are finally starting to turn around. Physically I have some catching up to do but mentally I've made a lot of progress and that's 90% of the battle right now. It doesn't look like I'll be running as much as I would like anytime soon so I really have to start kicking up the cross training this coming week. Since a good training week for me when I'm healthy is roughly 9 to 11 hours of running, I'm gonna shoot for 11 to 13 combined hours of running and cross training this week. Optimistically, the ratio of running to cross training will be 7-4 or even 8-3, but I'm just going to take things one day at a time and adjust accordingly. I probably need to do more than that to achieve a similar training effect and really get rip-roaring fit but the fact of the matter is there's just not enough time in the day. I'll just do what I can, have faith in my training and give it my best shot six weeks from Monday.
Quote of the Week
"As a general guideline you should do twice the time cross training as you did running. So if you were running an hour and a half a day then you should do 3 hours of cross training. Yes this totally sucks."
- Nate Jenkins