| Location: South Hill,VA,United States Member Since: Oct 23, 1983 Gender: Male Goal Type: Recover From Injury Running Accomplishments:
1 Mile - 4:54 (16 yrs.) - 1986
2 Mile - 10:49 (16 yrs.) - 1986
5K - 16:44 (16 yrs.) - 1986
8K - 30:32 (16 yrs.) - 1986
5K - 19:36 (37 yrs.) - 2008
8K - 33:29 (36 yrs.) - 2006
10K - 42:38 (38 yrs.) - 2008 13.1 - 1:38:53 (38 yrs.) - 2008 26.2 - 3:31:26 (38 yrs.) - 2008
Short-Term Running Goals:
Train consistently and smart. Run some local races and hope to lower PR's every once in awhile. Long-Term Running Goals:
I would love to see a 5:XX for a mile just one more time. Go under 20 in a 5K. And a sub 40 for a 10K. Personal: Born in 1970. Grew up in Richmond, Virginia. Ran high school track and cross country. Also lived in the Outer Banks of North Carolina for a few years. Now living in South Hill, Virginia. Married since 1995 and have two children. Have been a police officer since 1994. Look for me on Twitter and FaceBook Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 93.13 | 97.13 |
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| Asics Gel - Fortitude 3 Miles: 3.00 | Saucony Grid Shadow 11 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.57 | 10.57 |
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Hello Blog ! I'm Back ! So I guess I will begin where I left off. On March 3rd I went for a run and my right calf got very tight. I cut the run short and walked home. The next day I worked out on the elliptical because the calf was still sore. That night at work we got a call and I "ran" from the front door of the police department to my car. On about the 3rd step I took something bad happened to my calf. It felt like it ripped in half. It burned too. I was still able to walk, but it hurt. It never swelled or became discolored. After a couple days walking was fine. But anything more strenuous than that hurt. I waited 3 weeks and the pain seemed to be completely gone. I tried to run a few steps in my house to test it out. Again after just a couple of steps it hurt again. But thankfully nowhere near as bad as the 1st time. Weeks passed with no twinges or pain at all. Then I would be playing with the kids in the back yard, take a quick step, or jump over a water puddle. The pain came back each time. This cycle has continued since March. I was so bummed. Every time I start to feel good about my fitness I end up with a setback. I quit working out all together. Gained about 16 pounds too. Had to get clothes out of the attic I thought I would never have to wear again because they were from my "fat" days. Finally a couple weeks ago I saw an orthopedic. He said what I already knew, severe calf strain. Told me to go to physical therapy. I have had 2 appointments so far. They pointed out how my hips and back are a little misaligned. Also my hamstrings are so tight they may be putting added pressure on my calves. Gave me some exercises to loosen up the muscles and realign me. They also said I should get back to exercising too. So I went to the gym after my 1st appointment. Swam and rode the air resistance bike. Felt good to sweat and breath hard again. Swim - 1000 yards - free/breast mix - alternate every 100 yards - 19:51.09 Air Resistance Bike - 10 miles - 38:14.52 That darn bike. No freewheelin' or downhills like a real bike. It is like climbing a slight incline the entire ride.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.57 | 10.57 |
| No soreness from yesterday. But my arms were tired when I swam. Swim - 1000 yards - free/breast mix - alternate every 100 yards - 19:53.54 Air Resistance Bike - 10 miles - 38:15.06
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.57 | 0.57 |
| My daughter had an orthodontist appointment out of town in the morning and then I worked that night. So only time for a swim today. Took it easy. Swim - 1000 yards - free/breast mix - alternate every 100 yards - 20:52.63
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| My son had an awards ceremony at school in the morning. The plan was go workout afterwards. I thought it would only last for 30 minutes. It turned out to go on for an 1hr. 40 min. So no workout. Went to physical therapy. Stretched and moved. Got my back and hips popped and adjusted. Then they let me ride a stationary bike for 15 minutes. I made the most out of my only workout for the day. Pushed it since it was for only 15 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.57 | 10.57 |
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Swim - 1000 yards - free/breast mix - alternate every 100 yards - 20:03.31 Air Resistance Bike - 10 miles - 34:20.83 I just realized as I typed this that I rode 4 minutes faster than my previous 2 rides. I know I pushed more but that does not seem right. I guess the watch is right. It always has been before.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Planned day off. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.57 | 10.57 |
| Went to the pool today and decided to not try to push it too hard as I did a couple of times last week. I tried to keep my effort controlled so as to go just belowwhat it would take for my arms to hurt and my breathing to get too hard. I did just that and ended up swimming about 20 seconds faster than my fastest time last week. I would like to think in just 4 or 5 workouts my fitness has improved, but I just think I had a good day. Got on the wind-resistance bike next. I had only eaten a small bowl of cereal about 4 1/2 hours before the workout. So I kept it easier on the bike too. I did not want to bonk. All in all not a bad workout. Swim - 1000 yards - free/breast mix - alternate every 100 yards - 19:33.86 Wind-Resistance Bike - 10 miles - 35:45.30 Feels good to be exercising and blogging again. I was such a fool to stop all exercising for so long. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.57 | 10.57 |
| Swim - 1000 yards - free/breast mix - alternate every 100 yards - 19:45.62 Air Resistance Bike - 10 miles - 35:07.73 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| Elliptical - 20 minutes - 1st time on this in over 3 months - no calf pain - 2 miles run equivalent Air Resistance Bike - 6 miles - 20:19. 79 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.57 | 5.57 |
| Swim - 1000 yards - free/breast mix - alternate every 100 yards - 19:31.64 20 minutes pool running - with belt - 2 miles run equivalent 30 minutes elliptical - 3 miles run equivalent | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.57 | 6.57 |
| Swim - 1000 yards - free/breast mix - alternate every 100 yards - 18:42.81 10 minutes pool running with belt - 1 mile run equivalent air resistance bike - 3 miles - 10:21.64 20 minutes elliptical - 2 miles run equivalent | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.57 | 0.57 |
| Went to the pool today. Just as I was about to start two families walked in with a lot of children. Since the pool does not have a dedicated lap lane I knew I was in trouble. I was bumped 3 times, and I bumped a kid once. Lots of "chop" in the water with all the jumping from the diving board. Swallowed a few gallons of water today. Swim - 1000 yards - free/breast mix - alternate strokes every 100 yards - 19:03.88 My PT had told me to try a run before my appointment tomorrow. So today was the day. At 170 yards I felt a twinge/pull. Ran anonther 160 yards then stopped. So I ran a whopping 330 yards today. Sensitive while walking now. Looks like I am going to have to look into more than just PT to get this calf better. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Making this entry 4 days later. My PT wanted me to try to run again. He said push through the initial twinges to see if it gets better, worse, or stays the same. So I did. It pretty much stayed the same. As a matter of fact I was hurting so bad everywhere else by the end of the run I was not even noticing my calf. I am glad I got in a real run, but I am even more glad I did not have what competitive eaters call a "reversal of fortune." But it was close ;-)  |
| Asics Gel - Fortitude 3 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I was surprised how NOT sore my legs were after yesterday's run. But I had worked Midnight Shift and had not been to bed since my run. After waking up this afternoon, they were a little sore and stiff. Went to PT. Mostly stretches and exercises. No time for other workouts today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Soreness in my quads is as bad as it has ever been. No running until it goes away. No since running with an altered form while trying to recover from an injury. Elliptical - 30:00 - 3 miles run equivalent
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Legs still super sore. Elliptical - 30:00 - 3 miles run equivalent
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Leg soreness better today. Left quad hurts more than the right. Wondered if I favored that side on my run. The calf is injured on the other side. So it could be possible. A couple of years ago when I was recovering from a calf strain, but not as bad as this one, I think I favored my other leg. And that turned into a stress fracture. Hope to try a road run tomorrow !!
Elliptical - 60:00 - 6 miles run equivalent
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| Saucony Grid Shadow 11 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 3.00 | 4.00 |
| Morning - Elliptical - 30:00 - 3 miles run equivalent Evening - 1 mile run, then walked home 1 mile Had a twinge in my calf yesterday and today. Very minimal. Not sure why...perhaps from the 1 hour elliptical workout on Sunday. To be safe I did not try to run yesterday. It was still there today, but like I said, very minimal. At .6 it was getting tighter. At .9 I knew I would have to stop so it did not get worse. I went another .1 just to make a mile. 
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 93.13 | 97.13 |
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| Asics Gel - Fortitude 3 Miles: 3.00 | Saucony Grid Shadow 11 Miles: 1.00 |
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